Mphungu wa mabulosi am'mawawa ndi opanda mkaka, wopanda gluten, ndi vegan, koma wanyamula zinthu zambiri zabwino zomwe sizilawa ngati zikusowa kanthu! Mbalamayi imakhala yodalirika kwambiri, choncho muzimasuka kugwiritsa ntchito zipatso zilizonse zatsopano zomwe muli nazo.
Chimene Mufuna
- Kudzaza:
- 1/4 kapu ya madzi a lalanje
- Supuni imodzi ya supuni
- 2 zikwama zazikulu (zakuda; ma ounces 16)
- 2 makapu blueberries (mwatsopano)
- 2 makapu strawberries (mwatsopano, wothira ndi odulidwa)
- 1/2 chikho shuga
- Kwa Topping:
- 1 3/4 makapu opanda ufa wosasuka wa gluten (monga mkombola wa King Arthur's Multi-Purpose Gluten Free Flend)
- Supuni 1 yophika
- 1/4 chikho shuga
- 1/4 supuni ya supuni mchere
- Supuni 6 margarine (ozizira)
- 1/2 mpaka 3/4 chikho cha mkaka wamchere wosakoma (kapena mkaka wa soy kapena wina
- osati mkaka wa mkaka wosakaniza )
- Zosankha: vanila
- Mchere Wosakaniza Mkaka wa Mkaka
Momwe Mungapangire Izo
1. Yambani uvuni ku 350 F. Patsani mafuta pang'ono papepala ya pie 9 yomwe ili ndi margarine opanda mchere wosakaniza mkaka wopanda mkaka.
2. Konzani kudzazidwa. Mu kapu yaing'ono, sakanizani madzi a lalanje ndi chimanga mpaka mutasakanikirana bwino. Khalani pambali. Ikani raspberries, blueberries, strawberries ndi shuga mu kapu yaing'ono pamwamba pa sing'anga-kutsika kutentha, oyambitsa mpaka shuga amasungunuka. Onjezani chimanga chaching'ono, kusakaniza bwino kuti muphatikize.
Polimbikitsa nthawi zina, yikani kudzaza mpaka madziwo atakhala ochepa, pafupi mphindi 4-5. Thirani kudzazidwa mu mbale yophika.
3. Konzekeretsani zokwera. Mu pulogalamu ya chakudya, kuphatikiza ufa wosasuka wa gluten, ufa wophika, shuga ndi mchere, kutuluka mpaka mutanganidwa bwino. Onjezerani margarine wa soya ndikukonzekera mpaka chisakanizocho chikugwedezeka. Pogwiritsa ntchito makinawo, onetsani mkaka wa amondi kapena mkaka wa soya pang'onopang'ono mpaka chisakanizo chikungokhala pamodzi ndikuchoka pambali pa mbaleyo. (Mungafunike mkaka wa amondi kapena mkaka wa soya - cholinga chake ndicho kukhala ndi mtanda womwe umagwirira pamodzi.) *
4. Musonkhanitse kamba. Gwiritsani ntchito manja anu, kukoka ndi phulusa pakati pa zala zanu ndipo pang'onopang'ono muikepo pamwamba pa kudzaza, kudumphira ndi kuphimba pamwamba pa malo odzaza momwe zingathere. (Kusakaniza kudzawonjezereka, kotero ndibwino ngati sikuti zonsezi zikuphimbidwa.) Pambuyo pake, mtanda wonse utagwiritsidwa ntchito, sungani chopukutira pang'ono ndi shuga. Ikani mu uvuni pamwamba pa pepala lophika kuti mupeze zovuta zonse zomwe zingagwe. Kuphika mpaka utadzikuta ndi golide wambiri (zidutswa za gluten sizidzawoneka ngati zofiira zamtundu), pafupi maminiti 40-50. Kutentha, firiji kapena kuziziritsa ndi zakumwa zomwe mumazikonda osati mkaka wa kirimu ngati mukufuna.
* Ngati mulibe pulogalamu yamakono, ingosakanizani zowonjezerapo kuti mugwiritse manja ndi kugwiritsa ntchito zala zanu kapena wodula mchere kuti mudye margarine mpaka chisakanizocho chikuphwanyidwa. Onjezerani mkaka wopanda mkaka pang'onopang'ono mpaka chisakanizo chikungokhala pamodzi.
** Chinsinsi ichi n'choyenera kwa zakudya zopanda mkaka, zopanda mazira, zamasamba, ndi za gluteni, komanso zakudya zopanda tirigu, koma monga momwe zilili ndi anthu omwe ali ndi chifuwa cha zakudya kapena zakudya zowonjezera, onetsetsani kuti muwerenge malemba onse oyenera onetsetsani kuti palibe zowonongeka zochokera ku mkaka (kapena gluten, dzira, kapena tirigu zosakaniza, ngati izi zikugwirizana ndi inu).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 283 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 436 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 3 g |