Le mihla ye-Cakew ye-Cakew ye-No-Bake yenziwa ngeZithako ezi-3 kuphela

Umxholo

• Akukho-Bhaka Cashew Umhla weeBhari ngeChokolethi Drizzle
• Uphengululo lwe

Tsiba iivenkile ezithengiweyo evenkileni kwaye ukhethe ukwenza eyakho imivalo yamandla usebenzisa izinto ezintathu. Khange ndicinge ukuba inokwenzeka nokuba- ngokukodwa ukwenza imivalo esempilweni, emnandi- kodwa le iresiphi bubungqina bokuba ungayenza ngokulula kwaye ngokukhawuleza.

Kwincwadi yam yokupheka yamva nje, Eyona ncwadi yokupheka yeziThako ezi-3 (Thenga, $22, amazon.com), kukho iiresiphi ezili-100 ezisebenzisa izithako ezithathu kuphela, kuquka isidlo sakusasa, isuphu, iisaladi, isidlo sasemini, isidlo sangokuhlwa, amacala, ukutya okutyiwayo, kunye nezimuncumuncu.Udinga kuphela ukutya okuthathu okuphekiweyo ukongeza kwizithako ezithathu ekubizwa kuzo iresiphi nganye: ityuwa, ipepile emnyama kunye neoyile yomnquma.

Ewe, amashwamshwam kunye nezimuncumuncu licandelo lam endilithandayo lencwadi yokupheka. Amaxesha amaninzi abantu bathenga ezi mveliso kodwa unokuzenza ngokulula ngezinto ezimbalwa. Ukunciphisa umda kwizithako utsheva imali kwibhili yakho yokutya kwaye ugcine ixesha kuba kungekho kulungiselela kwangaphambili. Kwaye, unokuqinisekisa ukuba akukho zithako zingaqhelekanga zokuzalisa okanye izongezo ezikhohlisayo. Kulapho leresiphi yeMihla yeCashew yeeBhari kunye neChokoleti Drizzle ingena khona.

Le mivalo yamandla yenziwe ngeecashews, imihla, kunye netshokholethi emnandi, kwaye nganye yezithako idlala indima ebalulekileyo:

• Iicashew eziluhlaza: Ezi zintongomane zingagalelwanga zinika amanqatha angasempilweni asempilweni. Ikwangumthombo obalaseleyo wemagniziyam kunye nobhedu kunye nomthombo olungileyo wevithamin K, isinyithi, i-phosphorus, i-manganese, kunye ne-zinc ngeoyunce. Ukugcoba i-cashews yongeza incasa kwaye inceda ukongeza isithako esomileyo esigcwalisa imihla emanzi ngokugqibeleleyo.
• Imihla evalelweyo: Umhla omnye ophothiweyo ubonelela ngeekhalori ezingama-66, i-18g carbs, i-16g yeswekile yendalo, kunye ne-2g yefayibha. Kwakhona iqulethe ixabiso elincinci le-vitamin B, i-calcium, i-magnesium, kunye ne-potassium kunye neekhemikhali ezininzi ze-phytochemicals (iikhompawundi zezityalo ezinceda ukukhusela kunye nokulwa nezifo) kuquka i-anthocyanins, i-carotenoids, kunye ne-polyphenols. Imihla inceda ukubopha imivalo kunye kunye nokongeza ubumnandi bendalo. (Idibeneyo: 10 Ukupheka kweMihla yokuPheka kweDessert)
• Itshokolethi ekrakra: Kusetyenziswa ii-ounces zetshokholethi ezimbini kuphela, ezingathatheli ngqalelo iresiphi yokuvelisa ii-servings ezisibhozo. Inani elincinci letshokholethi lanele nje ukwenza ezi ncasa zifane nokunyanga. Ukuba usebenzisa ubuncinci iipesenti ezingama-60 zetshokholethi emnyama, uyakufumana i-theobromine, i-antioxidant ebonakalisiweyo ukunceda ukunciphisa ukudumba kunye nokunceda ukunciphisa uxinzelelo lwegazi. (Ngakumbi apha: IiNzuzo zobisi vs. Itshokholethi emnyama)

Le mivalo ayifuni nje izithako ezintathu kuphela, kodwa awudingi kubhaka, nto leyo eyenza kube lula ukuyilungiselela. Ngaba ukulungele ukubazama? Ukubhengezwa ngokupheleleyo: Nje ukuba wenze ezi zinto zenziwe ekhaya, ngaphandle kokubhaka amandla, ngekhe ufune ukuthenga imivalo esele yenziwe kwakhona. (Zama ukuzama ukwenza ezinye iiresiphi ezi-3 zokupheka zeBark Sweet kunye neTyuwa yeTshokholethi, iAlmond Oat Energy Bites, kunye neMini Blueberry Muffin Bites.)

Akukho-Bhaka Cashew Umhla weeBhari ngeChokolethi Drizzle

Yenza: 8 imivalo

Izithako

• 1 ikomityi ye-cashews eluhlaza, inqunyulwe kancinane
• 1 1/2 yeekomityi ezifakwe kwimihla
• I-2 oz ubuncinci i-60% yetshokholethi emnandi
• 1/8 tsp ityuwa

Imikhombandlela:

1. Kwi-skillet encinci ngaphezu kobushushu obuphakathi, ii-cashews ze-toast kude kube mnyama kancinci, imizuzu emi-3 ukuya kwemi-4. Susa kubushushu kwaye yeka ukuphola ubuncinci imizuzu eyi-10.
2. Yongeza iicashew ezipholileyo, imihla, kunye netyuwa kwi-blender okanye kwiprosesa yokutya. Pulse, ukukrwela ezantsi amacala ngecephe lomthi ngamanye amaxesha, de ibetter yincam egudileyo.
3. Umgca wesitya sokubhaka iglasi yesikwere esi-8-intshi ngephepha lesikhumba. Spoon batter kwisitya esilungisiweyo sokubhaka (okanye sahlule phakathi kwezitya ezimbini, ukuba usebenzisa) kwaye, usebenzisa iminwe ecocekileyo, yityhale kwisitya sokubhaka kwaye nangaphezulu. Isimbozo kunye nefriji kude kube yomelela imivalo, ubuncinci imizuzu eyi-15 ukuya kuthi ga kwiiyure ezingama-24.
4. Beka itshokholethi kwisitya esikhuselekileyo se-microwave kunye nobushushu phezulu, uvuselele yonke imizuzwana engama-20, ide inyibilike, malunga nomzuzu omnye.
5. Susa isitya sokubhaka kwisikhenkcisi kwaye usebenzise icephe ukucola itshokholethi ngaphezulu kwemivalo. Beka isitya sokubhaka sibuyele kwifriji ukuseta itshokholethi, ubuncinci iiyure ezi-2.
6. Susa ngononophelo imivalo ngokukhupha iphepha lesikhumba kunye nendawo kwibhodi yokusika. Usebenzisa imela ebukhali okanye ipisika yokusika, sika kweebhozo kunye nemivalo kwaye usebenze. Gcina okuseleyo kwisitya esinokutywina kwifriji ukuya kwiintsuku ezintlanu.

Ilungelo lokushicilela Toby Amidor, Eyona Ncwadi yokupheka i-3 ebalaseleyo: Iiresiphi ezili-100 ezikhawulezayo nezilula zomntu wonke. URobert Rose Iincwadi, Okthobha 2020. Ifoto ngoncedo luka-Ashley Lima. Onke amalungelo agciniwe.

Uphengululo lwe