Iiresiphi ezi-3 ezingena-Gluten zesifo se-celiac

Umxholo

• Ikhekhe lestatshi
• Isonka seetapile
• Iquinoa pudding

Iiresiphi zesifo se-celiac akufuneki ziqulathe ingqolowa, irhasi, irye kunye ne-oats kuba ezi zitya ziqulathe igluten kwaye le proteni iyingozi kwisigulana se-celiac, ke nazi iiresiphi ezingenagluten.

Isifo seCeliac sihlala sifunyaniswa ebuntwaneni, kwaye asinyangi, ke umntu kufuneka atye ukutya okungenagluten ubomi bonke. Nangona kunjalo, akukho nzima ukuba nokutya okungenagluten, kuba zininzi izinto ezingena endaweni yengqolowa, irhasi, irye kunye nehabile.

Ikhekhe lestatshi

Izithako:

• Amaqanda asixhenxe ukuya kwasi-8;
• Iikomityi ezi-2 (i-curd) zeswekile;
• Ibhokisi enye (200 grs.) Yesitatshi setapile;
• I-lemon okanye i-orange zest

Imo yokulungiselela:
Ukubetha amaqanda abamhlophe kunye nokugcina. Beka izikhupha zeqanda kumxube uze ubethe kakuhle, yongeza iswekile, uqhubeke nokubetha de ibe mhlophe. Qhubeka ubetha kwaye uthele isitashi usebenzisa isisefo, emva koko ilizest yelamuni. Ngoku ngecephe lomthi, ngobunono xuba amaqanda abamhlophe. Thela umaleko kwisimo esiphakamileyo nesikhulu, kuba ukusebenzisa amaqanda ngaphezulu kokukhona kuya kukhula ikeyiki. Izinto zokunambitha. Gcwalisa ngolunye uluhlu. Le khekhe ayiqulathanga mgubo wokubhaka.

Isonka seetapile

Izithako

• Amacwecwe amabini egwele (30 g)
• 1 icephe leswekile
• Ibhokisi enye yekrimu yerayisi (200 g)
• 2 iitapile ezinkulu ezibilisiweyo nezicudisiweyo (malunga ne-400 g)
• Iipunipo ezi-2 zeargarine
• I-1/2 indebe yobisi olufudumeleyo (i-110 ml) okanye ubisi lwe-soy
• Amaqanda ama-3 apheleleyo
• 2 iipuni zetyuwa zetyuwa (12 g)
• Ibhokisi enye yesitashi setapile (200 g)
• 2 icephe yesitatshi

Imo yokulungiselela:

Xuba igwele, iswekile kunye nesiqingatha sekirayisi (100 g). Masime imizuzu emi-5. Ngaphandle, xuba iitapile ezicujiweyo, imajarini, ubisi, amaqanda kunye netyuwa kumxube, de kube izithako zixutywe kakuhle. Susa kumxube, yongeza umxube wegwele, yonke ikrimu yelayisi, isitatshi samazambane kwaye udibanise kakuhle de ibe yenyani efanayo. Gcoba ipani yesonka okanye ikeyiki enkulu yesiNgesi ngemargarine uze ufefe cream yerayisi. Beka intlama kwaye uyiyeke iphumle kwindawo ekhuselekileyo imizuzu engama-30. Gxobhoza i-cornstarch exutywe ikomityi yekomityi (iti) yamanzi abandayo (i-110 ml) kwaye ubhake kwi-oveni eshushu ngaphambili kubushushu obuphakathi (i-180 degrees) malunga nemizuzu engama-40.

Iquinoa pudding

Le pudding ityebile nge-iron, calcium, phosphorus kunye ne-omegas 3 kunye ne-6, ezizezinye zezondlo ezikhoyo ngobuninzi kwiquinoa.

Izithako

• Indebe ye-3/4 yequinoa kwiinkozo
• Iikomityi ezine zerayisi
• 1/4 indebe yeswekile
• 1/4 indebe yobusi
• Amaqanda ama-2
• 1/4 icephe lekhadiyamom
• I-1/2 indebe ifakwe iidiliya
• I-1/4 indebe ye-apricot eyomileyo

Imowudi yokulungiselela

Beka iquinoa kunye neekomityi ezintathu zerayisi kuselwa kwimbiza enkulu kwaye upheke, uvuselele imizuzu eli-15. Kwesinye isitya, xuba iswekile, ubusi, icardomomo, amaqanda kunye nezinye iziselo zerayisi kwaye udibanise kakuhle. Beka yonke into epanini enye uze udibanise iivini kunye neapilkosi, phezu kobushushu obuphantsi, kude kube ngumxube oxineneyo, nothatha imizuzu emi-3 ukuya kwemi-5. Thela i-pudding kwizitya kunye nefriji yeeyure eziyi-8 uze ukhonze ubanda.

Jonga ukutya onokukuphepha kwaye zeziphi onokuzitya kwisifo se-celiac: