Mmene Mungapangire Kalori Low Berry Crumble

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Mmene Mungapangire Kalori Low Berry Crumble

Onetsetsani kuti mndandanda wazitsulo wa calorie wotsikayi ukutha, ndipo mudzawona kuti mukusangalatsa mtima wanu mwa kuloŵera mu mbale yowonjezera, yotentha ya mchere wodetsedwa! Ma blueberries ndi raspberries ali ndi vitamini C, ndipo blueberries amapereka phytochemicals zomwe zingakhudze kwambiri thanzi lanu. Pamwamba padzakhala kusakaniza kwa mafuta obiriwira, omwe amapereka mitsempha yambiri ndipo awonetsetsa kuchepetsa zonse ndi LDL cholesterol. Onjezerani kuti mlingo wa walnuts wodulidwa wokhala ndi mankhwala otchedwa phytochemicals ndi mafuta wathanzi ndipo muli ndi mchere wathanzi! Zoonadi, shuga pang'ono imaphatikizidwira kukoma pang'ono pang'ono, koma penyani kukula kwa gawo lanu ndipo musangalale popanda kuphwanya kwambiri!

Kuti mupange mabulosi a calorie otsika, muyenera kuyamba kusonkhanitsa zofunikira. Mudzafunika:

Kapu 3/4 yatsopano kapena yozizira blueberries (thawed ngati zipatso zinali zowonongeka)

Chokha cha 3/4 kapu kapena madzi ozizira (thawed ngati zipatso zinali zowonongeka)

1 Tbsp madzi a mandimu

2 Tbsp shuga wambiri

1/2 kapu yophika mafuta

1/4 chikho chodzala shuga wofiira

2 Tbsp akanadulidwa nsalu zofiira

1 Tbsp mafuta a canola

1 tsp sinamoni ya pansi

1/4 tsp mchere

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Konzani Berry Kudza

Choyamba, onetsetsani kuti mukuyambitsanso uvuni kuti berry lanu likangowonongeka, ng'anjo idzakhala yotentha komanso yokonzeka kuphika! Sakanizani uvuni ku 375 ° F.

Tsopano, mu sing'anga-kakulidwe kusanganikirana mbale, pangani zipatso. Kumbukirani kuti ngati mukugwiritsa ntchito zipatso zowonongeka, mudzafuna kuwatsuka asanayambe. Mukhoza kuchita izi mwa kuziyika mufiriji kwa maola angapo musanayambe, kapena powasambitsa m'madzi ozizira kwambiri. Mwanjira iliyonse, onetsetsani kuti mumachotsa madzi ochulukirapo poyanika ndi mapepala a pepala.

Fukani shuga wa granulated pamwamba pa zipatso, ndikupaka madzi a lalanje kuika pa zipatso. Sakanizani shuga ndikugwiritsirani ntchito zipatso mpaka zonsezo zithetsedwe.

Kuthira penti yopanda masentimita asanu ndi awiri osaphika pophika poto ndi osaphika, ndikutsanulira zipatso mu poto.

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Konzani Topping

Pofuna kukonza zojambulazo, tsanulirani oats mu mbale yosakaniza yosakanikirana. Onjezani shuga wofiira wodzaza. Kenaka, perekani sinamoni pansi ndi mchere mu oat osakaniza. Gwiritsani ntchito mphanda, kuphatikiza oats, shuga wofiirira, sinamoni, ndi mchere ndipo onetsetsani kuti akuphwanyika pamodzi.

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Bika Berry Crumble

Tsopano sungani mchere wothira mofanana pamsana wosakaniza mabulosi, onetsetsani kuti mutseke m'mphepete mwachonso. Ikani mabulosi mu uvuni, ndipo muphike kwa mphindi 25, mpaka kusakaniza kwa mabulosi kumayamba kuphulika pambali mwa mchere. Chotsani, ndipo lolani kuti muzizizira kwa mphindi khumi.

Chakudyachi chimaperekedwa bwino mutangoyamba kuphika pamene chiri chokoma ndi kutentha. Timasangalala ndikutumikira ndi kamtengo kakang'ono ka yogalula ka vanilla kapena ayisikilimu otsika kwambiri .

Amatumikira 4

Per Serving Calories 183, Mafuta 7gm, Carbs 30 gm, Pro 3gm

Zindikirani: Mungagwiritse ntchito zikopa zazing'ono zazing'ono ngati mukufuna. Amapanga zokometsera zabwino zokhazokha zosangalatsa. Ingolinganizani kusakaniza kwa mabulosi ndi kusakaniza mofanana pakati pa zikopa zinayi pamene mukukonzekera kuphika mabulosi.

Bika mabulosi akutha monga momwe adanenera kuyambirira. Komabe, chifukwa pepala lokha likhale laling'ono, yambani kuyang'ana kuchuluka kwa kudzipereka patatha mphindi khumi ndi ziwiri za kuphika. Mabulosi ang'onoang'ono akuphwanyidwa ayenera kuphikidwa kwathunthu ndi mphindi 20.