Yin burodi ba tare da sukari ba, gluten da lactose

Kirsimeti kwaya na gargajiya koyaushe yana tunatar da ni ƙuruciyata. Kakata sau da yawa ana yin irin wannan. Girke-girke ya dace da tsarin karancin kalori.

Idan kunyi amfani da burodin da ba'a iya yin alkama ba, zaku sami burodi tare da karancin abubuwan carbohydrate (kasa da g 5 na carbohydrates a cikin gram 100), haka kuma gluten-free a cikin abun da ke ciki.

Sinadaran

• 100 g man shanu,
• 150 g na hayayyafa,
• 6 qwai
• 1 kwalban vanillin ko dandano na zahiri,
• 400 g yankakken hazelnuts,
• Fakitin 1 na burodin yin burodi
• Cokali cokali 1/2
• 100 g cakulan tare da koko 90%,
• 20 g da hazelnuts, yankakken a rabi.

Sinadaran sune na guda 20. Shiri don dafa abinci yakan ɗauki mintina 15. Lokacin yin burodi shine minti 40.

Dafa abinci

Sinadaran don girke-girke

Preheat tanda zuwa digiri 180 a yanayin convection ko zuwa digiri 200 a cikin yanayin dumama / ƙananan dumama.

Bayani mai mahimmanci: tanda, dangane da iri da shekaru, na iya samun bambancin zazzabi har zuwa digiri 20. Kula da burodin kuma daidaita zafin jiki daidai saboda yadda wainar ba ta ƙone ko ba ta dafa na dogon lokaci a ƙarancin zafin jiki.

Haɗa man mai laushi tare da erythritol. Sanya qwai, vanillin kuma Mix sosai.

Haɗa qwai, mai da erythritol

Haɗa yankakken hazelnuts tare da yin burodi foda da kirfa.

Haɗa kayan bushewa

Dryara kayan bushewa a cikin ruwa ka cakuda sosai don yin kullu.

Sanya kullu

Sanya kullu a cikin kwanon yin burodi na abin da kuka zaɓa, zai iya zama murɗa mai cirewa tare da diamita na 18 cm. Fatar ya kamata ya zama babba isa ga wannan adadin kullu.

Sanya kullu a cikin rigar

Sanya kek a cikin tanda na minti 40. Cire shi daga daskararren kuma bar shi yayi sanyi.

Cire kek din daga m

Sannu a hankali narke cakulan a cikin wanka. Bugu da kari, zaku iya zafi 50 g na kirim mai tsami a cikin karamin saucepan kuma ku narke 50 g cakulan a ciki. Gilashin zai zama mafi viscous, kuma ya kamata ka kula musamman domin kada taro ya yi zafi sosai.

Zuba cakulan cakulan akan cake mai ruwan sanyi na hazelnut.

A ɗanɗana cake ɗin tare da yanka ƙanƙan ƙyallen har sai cakulan ya daskare, ta yadda ƙwayayen ke manne da shi.

Sanya cake na goro a cikin firiji don ƙwan icing ɗin ya yi kyau. Muna muku fatan alheri!

Babban kayan zaki ga kofi

Yawancin lokaci muna dafa abinci bisa ga wannan girke-girke, wanda baƙuwarmu ke yi. Kullu yana da taushi da laushi. Ga alama mai ban sha'awa, ko ba haka ba?

Kuna son rasa nauyi, amma ba za ku iya ƙi abinci da kayan marmari ba, to hanya ɗaya da ta wuce ita ce abubuwan ɓarnata abinci ba tare da sukari, gari da madara ba.

Yana da dadi da ƙoshin lafiya, kuma yana taimakawa rage nauyi.

3 kyawawan dalilai don yin gasa sukari, gluten da lactose kyauta

Me yasa

1. kyauta

Duk abin - gurasa, kayan yaji, kukis da kayan yaji - ya ƙunshi kyautay kunshe a cikin hatsi. Gluten ba wai kawai "jeri" ne kawai ga waɗanda suke so su rasa nauyi ba, amma basu dace da mutane ba tare da cutar celiac.

Gluten kyauta (gluten) rukuni ne na kwayayen furotin da aka samo a alkama, sha'ir, hatsin rai, kamut da yaji. Sakamakon gaskiyar cewa gilutsi yana da matukar ƙarfi, yana manne da bangon ƙananan hanji, wanda yakan haifar da rikicewar tsarin narkewa da rigakafi.

Cutar Gluten: yana haɓaka samuwar ƙwayoyin kumburi a cikin jiki, ciwon sukari da kiba.

Me yasa

2. lactose kyauta

Yin burodi ba tare da madara da kayayyakin kiwo ya dace da vegans.

Lactose - carbohydrate, idan adadin adadin kuzari da aka cinye ya wuce adadin ƙonewa, ana ajiye adadin da ya wuce kitsen mai. Lokacin da aka cinye lactose mai yawa fiye da yadda ake buƙata, jiki yana canza sukari zuwa nama na adipose, wanda daga baya yakan haifar da karuwar nauyi.

Mutane da yawa sun yarda da rashin lactose: alamun rashin haƙuri - zawo, ƙwanƙwasa, zafin ciki, tashin zuciya.

Me yasa

3. free sugar

Sukari ya juya mu mu zama masu shan kwayoyi waɗanda suke son abu ɗaya kawai: MORE SUGAR!

Cutarwa: Amfani da sukari mai yawa yana haifar da haɗarin kamuwa da cututtukan type 2 da cututtukan zuciya.

Yin burodi ba tare da sukari ba, gluten da lactose. Gano yadda yake "aiki."

1. Kuna son rasa nauyi? - Nagari ware kayayyakin dauke da abubuwan karawa, kayan kamshi da abubuwan adon kariya, da sukari ko kayan zaki.

2. Ganye ba tare da gari ba - tare da Garin madadin gluten-free kamar garin kwakwa ko garin almond.
Bugu da kari, kwayoyi, tsirrai da iri sun shahara da kayan abinci da ake amfani da su.

3. Kuma amfani kayan lambu maimakon gari. Idan baku gwada ba, ba zaku iya tunanin yadda airy da m kullu da zucchini ko kabewa zasu kasance ba!

Abinda Za a Cire Kayan kayan maye

Da hankali:ko da kwayoyi suna da kyawawan abubuwan yin burodi, bai kamata ku zagi shi ba. Saboda kwayoyi suna dauke da adadin kuzari da kitse.
Ana iya cinye wannan kayan abincin a cikin matsakaici. Bayar da abun cikin kalori na tasa!

I. Madadin gari

Amfani da gari wanda ba 'kyauta a ciki ana amfani dashi azaman madadin.

1. almonin ƙasa

Almon a ƙasa ƙasa ne mai ƙoshin lafiya kuma mai kyau wajan alkama alkama.
Almon na ƙasa suna da ɗanyar mai ɗan kwalliya (sama da kashi 50).

Babban adadin kuzari da yin kitse mai yawa tare da kwayoyi suna nuna cewa yakamata a cinye shi. a iyaka mai iyaka.

2. garin almond

Ba kamar almonds ba, gari mai almond ya ƙunshi adadin kuzari da mai mai yawa (10 zuwa 12 bisa ɗari) saboda mai ƙanƙanya.
Hakanan yana da babban furotin wanda ya haura zuwa kashi 50.
Yin burodi tare da irin wannan gari shine mai rauni, crumbles.

Amma yadda za a maye gurbin gari na alkama tare da gari almond? — A matsayinka na mai mulkin: Za a iya musayar alkama 100 na alkama a cikin adadin 50 zuwa 70 g na almon.
Gwaji tare da adadin zuwa daidaitaccen daidaituwa na gwajin.
Garin alkama yana cin ruwa mai yawa, saboda haka kuna buƙatar daidaita adadin ruwa a cikin girke-girke daidai (misali, ƙarin kwai ko madara kayan lambu).
Koyaya, burodin burodi ko kayan leƙa koyaushe zai bambanta da “asalin” da kuka riga kuka sani.

3. garin kwakwa

Garin kwakwa - yankakken, mai-kitse da busasshen kwakwa. Idan aka kwatanta da almonin ƙasa, yana da isasshen mai mai (kimanin 12 a kowace 100 g) kuma shima zaɓi ne mai kyau ga rashin lafiyar ƙwayayen. Ya ƙunshi kimanin kashi 40 cikin ƙananan fiber na abin da ake ci. Don haka yakamata a sha a koda yaushe lokacin da kuke cin garin kwakwa.

II. Madadin suga

Ruwan zuma da Aikin Maganin Maple - super abun zaki

• Kudan zuma suna da kyau, amma babu buƙatar zafi.
• Maple Syrup samfurin Kanada ne, amma yana samuwa ga kowa kamar yadda yake akan siyarwa.

'Ya'yan itãcen marmari da' ya'yan itãcen marmari: 'Ya'yan itãcen marmari, kamar ayaba mai cikakke, ko' ya'yan itace bushe, kamar ranakun kwano ko cranberries, sun dace da waina da zaƙi. Amma yi hankali: 'ya'yan itatuwa masu bushe suna da yawa a cikin adadin kuzari.

Gurasar sukari, Gluten da Lactose Abincin Kyauta

Sinadaran don tsari na 1

• 4 qwai
• 250 g cashew kwai manna (sukari kyauta)
• 3 tablespoons na kwakwa mai (+ 1 tablespoon don lubrication)
• 3 teaspoons apple cider vinegar
• 65 ml ruwan sanyi
• 30 g kwakwa gari
• 2 tsp yankakken flaxseed
• 1 tsp yin burodi soda
• ½ tsp gishiri

Dafa abinci

1. Preheat tanda zuwa digiri 160 da kuma sanya murfin wuta mai wuta da ruwa a ƙasan tanda.
2. Sanya fitar da mold tare da yin burodi takarda da man shafawa 1 tbsp. ruwa kwakwa na ruwa.
3. Rarrabe qwai.
4. Beat kwai fata.
5. Haɗa kwai gwaiduwa da cashew tare da mai cakuda hannu har sai yayi laushi.
6. Waterara ruwa, man kwakwa da apple cider vinegar ka motsa har sai kullu ya zama mai kama da juna.
7. A hankali a hankali haɗa coconut gari, flaxseed, soda da gishiri har sai an cakuɗa kullu sosai.
8. A hankali ka haɗu da farin kwai tare da cakuda. Yi wannan a hankali domin ƙullu ya kasance na roba da ƙoshin lafiya.
9. Zuba kullu cikin tsari da aka shirya da gasa na mintuna 50-60.
10. Cire burodin daga cikin kwanon rufi ya bar shi ya yi sanyi na kimanin minti 30.

Ana yin amfani da yin burodi ba tare da sukari, gluten da lactose ba saboda dalilai daban-daban, amma kar ku manta, idan kuna son rasa nauyi, to kada ku ci abinci da yawa tare da ƙwayaye, 'ya'yan itatuwa da cakulan - suna da kalori sosai, kodayake lafiya !!

Sugar, Gluten da Lactose Apple Pie

Da amfani! Kuma dadi sosai!

1 kek kayayyakin

• 1 overripe babban banana
• 2 apples mai zaki
• 100 g almonds na ƙasa
• dintsi na walnuts
• kwakwa mai
• madara kwakwa
• 50 g kwandon flakes
• 1/2 fakiti yin burodi foda
• vanilla
• kirfa
• gishiri

nau'i mai lalacewa tare da diamita na 17 cm

Dafa abinci

Gidan wuta yana mai zafi zuwa 170 ° (Yanayin: iska mai gudana).
Lokacin yin buda 40 min.

Sanya kullu

1. Haɗa banana tare da cokali biyu na madara kwakwa.
2. Kwandon flakes, almonds, garin burodi, vanilla, tsunkule na gishiri da rabin teaspoon na kwakwa.
3. Dama tsawon lokaci har sai an sami taro mai laushi da laushi.
4. Sanya garin da aka gama da shi wanda aka cika da kwalin kwakwa.

Lura: kullu yakamata ya zama kamar pancake. Idan ya yi bakin ciki sosai, sai a ƙara alan almon ko kwakwa.

Keɓe cika

1. Finely sara da walnuts kuma yayyafa a kan kullu. Har ila yau, ƙara kwakwa flakes.
2. Kwasfa da apples and a yanka a kananan cubes.
3. Toya a cikin tukunyar miya tare da wasu mai mai kwakwa har sai sun zama taushi.
4. Yayyafa da kirfa (dandana) kuma shafa tare da ɗan madara kwakwa. Lokacin tafasa, haxa ku dafa har sai ruwan ya narke.
5. Sanya cakuda apple a cikin m.
6. Latsa ɗauka da sauƙi a kan apples kuma tsoma a cikin kullu.
7. Yanzu, a cikin tanda preheated kuma a zazzabi na 170 ° gasa na minti 40.

Wasu tukwici

1. Rike cake ɗin a cikin firiji! Dukkanin kwalliyar talanin za su yi karfi sosai kuma za'a iya bugun su gobe. Da dadi sosai.
2. Ba tare da walnuts ba kuma ya dace da yara yan shekaru 3!
3. Shin madara kwakwa ce ya rage? Babu matsala! Yi abubuwan sha ko hatsi.

Blueberry Pie ba tare da Sugar, Gluten da Lactose ba

1 kek kayayyakin

• Bishiyar 200 g
• 75 g kwakwa gari
• 50 g buckwheat gari
• 300 g ayaba sosai
• 70 g almon
• 2 qwai
• 2 tablespoons na kwakwa mai
• 7 tablespoons na almond madara
• 2 tsp yin burodi
• 1 tsp kirfa
• lemun tsami 1/2 lemun tsami
• wani tsunkule na gishiri

Rashin demountable tare da diamita na 15 cm

Dafa abinci

Beat ayaba, almon, qwai, man kwakwa da madara almond tare da mai hada hannu ko a kayan sarrafa abinci sai a yi kullu. Idan har yanzu akwai wasu piecesanyen ayaba, ba matsala.

Hada kwakwa da garin burodin burodi, garin burodi, kirfa, lemon zest da gishiri, kara sinadaran ruwa da kuma jujjuya har sai lokacin farin ciki. Idan ya yi kauri, sai a hada madara almond a ciki.

Sa layi a ciki da takardar yin burodi.

Sanya 1/3 na kullu a cikin tsari, sanya rabin ruwan 'ya'yan ruwan bokitin a kansa. Ci gaba da sanya kullu da berries a cikin yadudduka har sai an gama kullu da ruwan bokitin.

Sanya ƙananan gasa a cikin tanda.

Ana gasa cake na mintina 50 a 175 ° tare da busawa. Sanya samfurin a rami.

Anan irin waɗannan girke-girke na iya yin burodi ba tare da sukari, gluten da lactose ba!

Ya kamata a gwada su ba kawai ga waɗanda suke so su rasa nauyi ba, har ma don mutanen da suke da matsala kamar cutar celiac, ko rashin haƙuri a cikin lactose.

8 tunani akan “Yin burodin ba tare da sukari ba, Alkama da kuma lactose”

Labari mai mahimmanci kuma mai mahimmanci a gare ni. Na gode sosai don kyakkyawan girke-girke, tabbatar an gwada.

Na yi wahayi da kuma gasa wani karas cake tare da almonds da Poppy tsaba ... dadi!

Buƙatar gwadawa. Ni ma ba zan iya yin ba tare da yin burodi ba.

Babu shakka sabon abu girke-girke! Girke-girke kuke burge ku sosai, kuna da dafa shi kuma ku ɗanɗane shi.

girke-girke mai ban sha'awa ... ba tare da gari ba, ba shakka, yana da nau'in weird, amma ya juya ya yuwu)))

An tsara su sosai akan shelves tare da tebur akan yadda abincin vegan ya bambanta da wanda aka saba. Yanzu ya zama mafi sauki a fahimci rashin abinci mai narkewa. Abinda kawai ya damu shine kawai yana da ɗan tsada a yanzu don zama ɗan cin ganyayyaki ko kawai mai tallafawa abinci mai ƙoshin gaske a cikin ƙasashen da basu da ci gaba, kamar yadda za'a iya magana. A Amurka, wannan abu ɗaya ne, amma a nan gaba ɗaya ya bambanta.

Wataƙila ɗan ɗan tsada, amma sai ƙara ciyarwa akan magunguna. Kuma ta yaya zaka iya auna kudi da lafiya?

Ee - babu kuɗi don siyan lafiya
Zai fi kyau a ci kaɗan, amma mafi kyau

Asirin nasara

Buckwheat, shinkafa, masara, linseed, almond, kwakwa - akwai nau'ikan gari da yawa wadanda ba a alkama masu abinci ba.

Amma ta yaya za a iya kula da shi don yadda kayan abincin ke da daɗin “iska”? Bayan duk wannan, gluten shine ke da alhakin "taushi" a cikin shiri na kullu, ya bashi elasticity.

Zabin daya shine siyan cakuda na musamman a cikin shagon. Amma yana kashe kuɗi mai yawa kuma gano shi ba sauki. Zabi na biyu - yi amfani da tukwici da aka shirya.

Nunin Abinci:

1. Don shirya kullu, yi amfani da foda na musamman. Ba shi da wuya a dafa shi - haɗa burodin soda tare da sitaci da tsarma tare da vinegar.
2. Don yin burodin don kiyaye kamanninsa mafi kyau, ba don “faɗuwa ba”, bayan yin burodi kada ku cire shi nan da nan daga tanda. Kashe digiri, a ɗan buɗe ƙofar kuma bar shi ɗan kadan.
3. Productsauki samfuran kullu daga firiji a gaba. Ya kamata su dumama zuwa zazzabi daki. Don haka sinadaran za su gauraya da kyau. Shirye-shiryen alkama wanda ba a kyauta da shi, akasin haka, sanya a cikin firiji kafin yin burodi don kada ya “ƙyalli”.
4. Sanya ruwa da sauran ruwa a cikin gari a hankali. Wasu nau'ikan gari suna shan ruwa da sauri, wasu a hankali. Idan har yanzu kuna zubar da ruwa mai yawa, ƙara gari shinkafa a kullu, zai sha da yawa.
5. Gillen-free ዱቄት yana da dandano mai ma'ana. Don hana gamawar yin burodi daga samun ƙarfin aftertaste, ƙara ƙarin kayan ƙanshi mai ƙanshi ga kullu - vanilla, kirfa, nutmeg.
6. Adana garin abinci wanda ba a rasa gutsi a cikin kwandon shara a rufe a cikin injin daskarewa. Don haka, ba zai ta ~ a tsayi ba.
7. Kada a mirgine kullu a hankali. Kaurin sa yakamata ya zama akalla santimita 1.

Bambancin dandano

Kusan duk abin da za a iya gasa daga gari ba shi da abinci - daga farin gurasa zuwa cakulan cuku. Amma ku tuna - kayan abincin da basu da gutsi-ƙoshi suna da ban tsoro kuma suna buƙatar tsananin bin duk shawarar dafa abinci.

Bi girke-girke da ke ƙasa kuma ku more dandano na jita-jita masu lafiya a kowane lokaci!

Gurasa "Great siffar"

Wannan girke-girke-gurasar gurasa mara kyauta shine ana ɗauka ɗayan mafi kyau. Da fari dai, an shirya shi ba tare da sukari da sauran abubuwan da ke cutar da adadi ba.

Abu na biyu - na dogon lokaci ba stale bane. Kuma na uku, har ma mai dafa novice na iya dafa shi.

• Oatmeal - 1 kofin
• Oat bran - 2 tbsp. cokali
• Kwai - 1 pc.
• Kefir - 1 kofin
• Cumin - dandana
• Salt dandana

Beat da kwai tare da wari, ƙara kefir, Mix da kyau. Oauki oatmeal.Kuna iya dafa shi da kanka - kawai nika oatmeal a blender.

A sa gari a huɗa a bar tare da cakuda. Gishiri. Daidaitawar kullu yakamata yayi kama da kirim mai tsami. Canja wurinsa zuwa kwanon silicone.

Babu buƙatar ƙara mai! Yayyafa tsaba caraway a kai. Preheat tanda zuwa digiri 180. Sanya gurasa a ciki kuma rage digiri zuwa 160. Gasa na minti 30, a lokaci-lokaci ana duba shiri.

Dankalin 'Banana Sun'

Girke-girke na siririn masu son pancake. Gluten kyauta, sukari kyauta, gari kyauta. Ana amfani da mafi ƙarancin sinadaran don shirye-shiryensa, an shirya shi sauƙin kai tsaye da sauri.

• Banana - 1 pc.
• Kwai - 1 pc.
• Vanilla dandana
• Cinnamon dandana

Dama dukkan sinadaran a cikin ruwan sanyi. Preheat da kwanon rufi, ƙara ɗan man kayan lambu kaɗan (zai fi dacewa zaitun ko kwakwa).

Yada cakuda a cikin nau'i na panake, toya a garesu a kan zafi kadan. Ku bauta wa tare da berries ko 'ya'yan itatuwa.

Kukis “Farin ciki na crumbs”

An kirkiro girke-girke musamman ga yara masu fama da rashin haƙuri. Sliming manya sun canza shi kadan. Sakamakon shine kuki mai kama da ɗan gajeren abinci, amma ba tare da qwai ba, ba tare da madara ba kuma ba tare da lahani ga adadi ba.

• Masara - 100 g.
• Gari (Rice) - 100 g.
• Garin flax - 1 tablespoon
• Dankalin dankalin Turawa - 1 tbsp. cokali biyu
• Kayan lambu - 6-7 tbsp. cokali
• Flakes na kwakwa - 1 tbsp. cokali biyu
• Kudan zuma - 5 tbsp. cokali
• Salt dandana

Hada gari da sitaci, sanya sauran kayan. Sanya rabin gilashin ruwa. Mix da kyau. Mirgine fitar da kullu, a yanka a cikin murabba'ai, ko a yanka tare da molds.

Gasa na mintina 15-20 a cikin tanda preheated zuwa 180 digiri. Kukis ya kamata ya “sauƙaƙa”.

Cake “Slender Charlotte”

Wannan tukunyar tuffa itace mafi kyau madadin charlotte na gargajiya. Nemo don asarar nauyi. A ciki, hakika, babu abinci mai narkewa, ban da haka babu mai ko sukari. Kalori a cikin adadin 100 na adadin kuzari 125!

• Masara - 150 gr.
• Oatmeal - 100 g.
• Kwai - 2 inji mai kwakwalwa.
• Apple - 2 inji mai kwakwalwa.
• Kefir - 1 kofin
• Sweetener - dandana
• Cinnamon dandana

Zuba masara tare da gilashin ruwan zafi, bar na rabin sa'a. Sannan a hada sauran kayan banda sai apples.

Dumi, kuma bawo kuma yanke apples a cikin yanka. Sanya rabin kullu a cikin ƙirar, ƙara apples kuma zuba sauran kullu. Preheat tanda zuwa digiri 180 kuma gasa cake na minti 40.

Keya "Iya Suman"

Kabewa keɓe itace ɗakunan ajiya na bitamin. Kuma dafa shi bisa ga wannan girke-girke - yana juyawa zuwa tsarin abinci na yin burodi marasa kyauta. Ya zama mai taushi sosai kuma yana da ƙanshi mai ban mamaki. Ku tuna da girke-girke!

• Suman - 400 gr.
• Almond gari - 150 gr.
• Kwai - 3 inji mai kwakwalwa.
• Madarar kwakwa - 1 kofin
• Kudan zuma - 5 tbsp. cokali
• Man kwakwa - 2 tbsp. cokali
• Cinnamon dandana
• Salt dandana

Haɗa gari da kwai ɗaya, ƙara man shanu, saka cokali ɗaya na zuma. Mix da kyau da kuma knead da kullu. Ka ba shi hutawa kaɗan.

Samu kaya. Haɗa sauran ƙwai biyu tare da kabewa, madara, zuma da kayan yaji a tsari ba da tsari. Theauki kullu, saka shi cikin kwanon silicone.

Cika tare da cikawa. Gasa cake a cikin tanda preheated a digiri 160 na minti 40-50. Don kada gefuna su ƙone, bayan minti 20 na yin burodi ana iya rufe shi da tsare.

Cakulan Prague Cake

Kuna tsammanin yin cakulan-cakulan-kyauta mai kyauta shine fata daga ɓangaren almara na kimiyya? Ba ko kaɗan. Yi haƙuri kaɗan, ɗan ɗan ƙoƙari kuma wannan cake zai zama kayan ado mai daɗi don tebur ɗinku.

• Baƙin Gashi - Rabin Kofin
• Kwai - 5 inji mai kwakwalwa.
• Man kwakwa - 6 tbsp. cokali
• Zuma - 4 - 5 tbsp. cokali
• Cocoa foda - 6 tbsp. cokali
• Masara sitaci - 2 tbsp. cokali
• Soda - 2 tbsp. cokali
• Lemon - 1 yanki
• Furen Vanilla (glanden kyauta) - 1 tbsp. cokali biyu
• Salt dandana
• Ruwan Kwakwa - Rabin Kofin
• Cakulan duhu (babu madara, babu gluten) - 1 mashaya

Tafasa wake, sanyi da niƙa a cikin blender tare da qwai biyu, gishiri da vanilla. Beat man shanu da zuma tare da mahautsini. Sanya sauran qwai, sake sake.

Zuba gidan wake a cikin cakuda sakamakon. Coara koko, lemun tsami slaked, da sitaci. Beat tare da mahautsini a iyakar gudun.

Zuba kullu a cikin madogara kuma gasa a digiri na 180 na minti 40-50. Sa'an nan kuma kwantar da cake zuwa ɗakin zazzabi, a yanka zuwa sassa biyu, kunsa tare da kunshin filastik kuma barin don 8 hours.

Sannan ci gaba zuwa shirye-shiryen da glaze. Narke cakulan a cikin wanka na ruwa, a hankali zub da madara. Bada izinin kwantar da dan kadan.

A daidaita da wuri da glaze, a hada su a zuba a saman da kuma bangarorin. Sanya cake a cikin firiji na awa daya. Kuna iya yin ado da 'ya'yan itatuwa kamar yadda ake so.

Royal karas cake

Wani mahimmin aikin glandon-free gasa shine karas cake. Comparfin abubuwan da ke tattare da shi ya ba da tabbacin cewa wannan kayan zaki yana ɗaya daga cikin ƙaunatattun a cikin mambobi na dangin sarauta a Ingila. Bari muyi godiya kuma mu.

• Gari (Rice) - 150 gr.
• Kudan zuma - 5 tbsp. cokali
• Kayan lambu mai - 7 tablespoons
• Kwai - 3 inji mai kwakwalwa.
• Karas - 300 gr.
• Walnuts - 100g.
• Soda - 1 teaspoon
• Cinnamon dandana
• Nutmeg - dandana
• Lemon - 1 yanki
• Madarar kwakwa - 1 kofin

Kwasfa su kara karas tare da kwayoyi tare da blender har sai sun murƙushe. Kar a overdo shi, yakamata a sami dankalin turaren masara! Addara gari, gauraya.

Theauki ƙwai, keɓaɓɓe daga furotin. Beat da yolks, ƙara kayan lambu da zuma. Beat da cakuda da kyau sake. Lemonara lemon-soda, kirfa da nutmeg. Shakuwa.

Hada tare da cakuda karas. Beat da fata da gishiri har sai foamy. Themara su cikin kullu. Sanya shi a cikin indomin da gasa a cikin tanda preheated zuwa digiri 180 na awa daya. Bari sanyi, a yanka cake a kashi biyu.

Yi zafi madara kwakwa da cakuda da zuma. Jiƙa da wuri da kuma zub da cake a saman. Idan ana so, ana iya yin ado da cake ɗin da berries.

Abin da ya kamata a tuna:

1. Gillen-free, ba kamar alkama na gari ba, yana da dandano mai ma'ana. Lokacin shirya kullu, ƙara kayan ƙanshi mai ƙanshi fiye da yadda aka saba.
2. Nau'in gari daban-daban suna shan ruwa daban. Idan kullu ya yi zurfi sosai, ƙara ɗan ƙaramin garin shinkafa, yana shan abin da ya wuce.
3. Karka cire kayan dafaffen abincin daga murhun kai tsaye. Bar shi daga tsawon minti 15-20 bayan yin burodi. Ka tuna kashe murhun da farko.

Idan ka yanke shawara don barin guluttuwa - wannan ba dalili bane don cin abinci mai monotonous kuma manta game da yin burodi.

Kamar yadda kake gani, akwai wadatattun kayan girke-girke masu amfani. Zabi, dandana kuma ku more da dandano iri-iri. Duba ku a rubutu na gaba!

Alkama da Abinci Kyauta

Hanyoyin girke-girke waɗanda basu da gluten da sukari suna da amfani ba kawai ga mutanen da ke fama da cututtuka ba, har ma ga waɗanda suke bin siffofinsu kawai.

Sinadaran na tart:

• 1 na madara kwakwa
• Kofin koko
• ¼ teaspoon stevia.

Bude kwalban madara kwakwa sai a barshi cikin firiji daddare tare da murfin a bude. Karka girgiza tukunyar kafin budewa. Sanya cream kawai sai a bar ruwa a gindin can (ana iya amfani dashi don smoothies).

Sanya kwakwa "kirim", koko da stevia a cikin mahaɗin mahautsini sannan ku doke na kimanin minti ɗaya.

Adana a cikin firiji ba tare da murfi ba kuma mousse zai ci gaba da yin kauri!

1. Preheat tanda zuwa 180 ° C.
2. Hada man shanu (125 g) da garin burodin buckwheat (160 g), ƙara ƙwai da maple syrup (25 g), haɗa komai.
3. Riga yatsunsu suna yin tushe na bakin ciki daga cikin kelan kuma saka shi a cikin firiji.
4. Cire tsaba kuma a yanka apples (4 inji mai kwakwalwa) cikin yanka na bakin ciki.
5. Shirya yanka apple a kan cake, yayyafa da kirfa da gasa na minti 30.

Gluten da Milk Free

Ga wadanda suka watsar da kayan kiwo gaba daya, zaku iya bayar da girke-girke mai dadi da lafiya wanda ke amfani da kayan abinci kawai.

• 10 matsakaici lemu
• Gilashin 2.5 na ruwa
• 1 kofin sukari
• 60 g sabo ne lemun tsami ruwan 'ya'yan itace
• kwasfa mai ruwan lemun tsami (ba na tilas ba),
• da yawa sprigs na Mint.

A hankali cire kwasfa daga lemu 2, ta amfani da peeler, cire farin farin. Yanke baf ɗin a cikin yanki mai kauri 2 cm. Yanke lemun tsintsiya a cikin rabin kuma matse ruwan 'ya'yan itacen daga rabin. Maimaita ta tare da lemuran da suka rage har sai an buga kofuna 2 + 2/3.

Haɗa ruwa da sukari a cikin karamin saucepan, kawo zuwa tafasa. Sanya kwasfa a cikin kwanon rufi. Rage zafi, tafasa na 5 da minti. Iri ruwan cakuda ta sieve a kan kwano.

Sanya ruwan lemu da lemun tsami a cakuda sukari, sai a gauraya da kyau. Zuba ruwan magani a cikin wani akwati, murfin kuma daskarewa na awa 1 ko har sai an tabbata. Idan ana so, ado tare da kwasfa grated da sprigs na Mint.

• puree na ayaba 3
• 10 g karin budurwa man zaitun,
• 20 g dayanai mai kyau,
• 2 manyan qwai
• 80 g kwakwa gari
• 3 gr. gishiri
• 2 g kirfa
• 3 grams na yin burodi soda,
• Cokali 1.5 na yin burodi
• 1 kofin finely yankakken sabo cranberries,
• Kofin yankakken walnuts,
• Kofin grated kwakwa.

Preheat tanda zuwa 180 ° C. Man shafawa kwano na 20 × 20 cm a cikin babban kwano, haxa ayaba, man zaitun, stevia da ƙwai. Flourara garin kwakwa, gishiri, kirfa, garin soda da garin gyada. Mix har sai da santsi.

Haɗa cranberries, kayan lemun tsami da kwakwa. Yada kullu a daidai cikin kwanon yin burodi da gasa na mintuna 40-45 ko har sai ya zama ɗan ƙaramin zinari (lokacin da ɗan ƙaramin yatsa ke tsafta). Bada izinin kwantar da dan kadan, a yanka a cikin yanka kuma ku bauta tare da narke man kwakwa a saman.

Babu qwai, madara ko gluten.

M kayan abinci masu daɗi da bambancin suna ba ka damar dafa abinci mai yawa da yawa ba ƙoshin lafiya.

• 2 kofuna waɗanda cashew kwayoyi
• Kofin walnuts,
• Dates kofin kwanakin
• 100 g almon
• 2 tablespoons ba kwasfa grated kwakwa,
• Kofin kwakwa na kwakwa
• 5 grams na gishiri,
• 1 kofin mara amfani almond madara,
• 1 tablespoon na lemun tsami ruwan 'ya'yan itace
• 1½ kofin strawberries
• Kofin maple syrup.

Jiƙa cashews cikin ruwa na kimanin 3 hours ko har sai da taushi. Haɗa walnuts, kwanakin, almonds (70 g), ba a dafa kwakwa da gishiri a cikin kayan abinci har sai sun yi kama da crumbs. Rarraba abubuwan da aka samo a cikin kwanon yin burodi da kuma matsi cokali kaɗan, don samun tushe mai yawa don cuku. Sanya shi gefe.

Dawo kirim ɗin cika. Ta amfani da kayan abinci iri ɗaya, hada madara almond, cashew nuts, maple syrup, lemun tsami, man kwakwa da almon (30 g). Haɗa har sai kirim ko abun rubutu mai kama da cuku mai taushi.

Raba cukuɗan tsintsiya a ko'ina cikin kashi biyu. Sanya strawberries a cikin bautarsu ɗaya kuma Mix don morean secondsan seconds a cikin masana'antar abinci. Furr da strawberry ciko akan gindin, sannan ƙara wani yanki na cika. Daskare na 2-3 hours. Ado tare da strawberry da Maple syrup glaze kuma ku bauta.

1. Kwasfa 2 apples, niƙa su da blender ko rub ta grater yi mashed dankalin mashed.
2. Haɗa tare da alkama 40 na masara da kuma gram 30 na shinkafa.
3. Aara ɗan ƙaramin adadin ruwa, zaki ɗanɗana.
4. Toya a cikin kwanon ruɓa mara sanda tare da mai kwakwa mai laushi.

Gullen Baking kyauta don yara

Neman girke-girke-kyauta na yara wanda ya dandana kyawawan gaske ba wani lokaci ba sauki. Belowasan ƙasa akwai girke-girke masu sauƙi waɗanda zasu iya farantawa yara ba kawai ba, har ma da manya.

Peach kek

Abubuwan da ake buƙata don cake:

• 1 kofin gluten-free oatmeal
• 1 kofin almond gari
• 3/4 kofin launin ruwan kasa mai sukari
• 1/2 kofin yankakken almon,
• 1/2 teaspoon na gishiri
• 8 tablespoons na man shanu, narke da sanyi.

• 1/2 kofin kwakwa mai tsinkaye mai,
• 1 tablespoon na masara sitaci
• 6 kofuna waɗanda yankakken sabo
• 1 tablespoon na freshly matsi ruwan 'ya'yan lemun tsami.

Zafafa tanda zuwa 250 ° C. Sa mai ruwan gilashin kwano da man shanu. Sanya hatsi, garin alkama, sugar brown, almon, man shanu da gishiri a cikin babban kwano kuma haxa. Sanya kusan 1/2 na oatmeal cakuda a cikin kwanon yin burodi.

1. Sanya sukari mai girma da masarar masara a cikin kwano na matsakaici da Mix.
2. Sannan a yanka yanka a peach da lemon tsami, a hankali a hada.
3. Canja wurin abin da peach ya dafa a cikin dafaffen cake.
4. Sanya sauran oatmeal a cikin 'ya'yan itace.
5. Gasa har sai oatmeal ya zama zinari, kusan awa 1.
6. Cool na minti 20 kuma ku bauta tare da ice cream ko vanilla miya.

1. Mix 1.5 kofuna waɗanda gluten-free da ¾ kofin almond madara a cikin babban kwano.
2. Haɗa ƙwai gwaiduwa da man shanu (30 g) tare a cikin karamin kwano, ƙara a cakuda oatmeal.
3. Beat kwai fari a gilashin, karfe ko yumbu farantin har wuya wuya siffan.
4. Danshi launin ruwan kasa (10 g) da yin burodi (5 g) tare da cakuda oat.
5. A hankali Mix dukan tsiya kwai fari a cikin kullu.
6. Zuba 1/2 kofin batter a kan preheated ƙarfe waffle kuma rarraba shi a ko'ina a saman.
7. Rufe waffle baƙin ƙarfe kuma toya har sai ta daina sakin tururi na kimanin minti 5.

Ya kamata a shirya abubuwa masu zuwa:

• 3 cikakke banana tsarkakakke
• 2 qwai
• 2 tablespoons na zuma
• 250 na shinkafa gari,
• 10 gr yin burodi
• 10 g ƙasa kirfa,
• 5 grams na gishiri,
• Kofin yankakken walnuts.

Preheat tanda zuwa 175 ° C kuma ɗauka da sauƙi a man girkin takardar. A cikin kwano, doke ƙwai, man shanu da zuma, sannan a haɗa tare da ayaba. A cikin kwano daban, hada gari shinkafa, garin yin burodi, kirfa, gishiri da walnuts. Sanya cakuda bushe don jika da Mix.

Cika rububin kwandunan sha uku-rubucen da batter. Gasa na minti 30 ko har sai an gama da kullu. Ku bauta wa tare da man shanu da zuma!

• 250 gr walnuts,
• Kofin kwakwa,
• 1 + ¼ kofin busassun apples (fata, pre-soaked).

• 1.5 kofuna waɗanda kabewa puree,
• kwanakin laushi - 10 inji mai kwakwalwa.,
• Kofin cashews
• Kofin madara mai kwakwa,
• kirfa da ginger dandana.

Jiƙa cashews a cikin ruwa mai sanyi na kwana ɗaya, saka su a cikin firiji. Sanya kwayoyi, kwakwalwan kwamfuta da apples a cikin blender da Mix. Sanya sakamakon taro mai laushi a cikin kwanon kekin.

A cikin tanda mai tsanani zuwa 170 ° C, gasa kabewa, sannan kuma shirya mashed dankali daga gare ta. Don kek kana buƙatar kofuna waɗanda 1.5. Haɗa dankali mai yayyafa tare da kwayoyi, kwanan wata da madara kwakwa kuma gungura a blender har sai da santsi.

Rarraba yawan abin da ya haifar a ko'ina cikin saman kek ɗin kuma ka sanya a cikin injin daskarewa har sai ya taurare.

Cake tare da cakulan da hazelnuts

1. Soya hazelnuts (150 g) a cikin kwanon soya bushe har sai launin ruwan zinari, sannan a bar su kwantar da ɗan kadan kuma a yanka tare da blender zuwa daidaito mai kyau.
2. Preheat tanda zuwa 160 ° C, man shafawa tasa tare da mai.
3. Narke cakulan (150 g) tare da man shanu (125 g) a cikin obin na lantarki a cikin 30 seconds. Bar don kwantar da dan kadan.
4. Yin amfani da mahautsini a cikin kwano mai tsabta, ku doke farin kwai (6 inji) zuwa kolo mai wuya.
5. Bayan haka, a cikin kwano daban, sai a haɗa yolks (6 inji) da sukari na icing (125 g) har sai sun zama becomealea da walƙiya.
6. Hada cakulan tare da cakuda gwaiduwa na kwai, ƙara cocoa foda (15 g), wani yanki mai gishiri da ƙusoshin hazelnuts.
7. A hankali a haɗe sunadarai tare da cakulan don kiyaye isasshen iska yadda ya kamata.
8. A hankali zub da kullu cikin mashin din da gasa na mintuna 35.
9. Bada izinin kwantar da kuma yayyafa tare da koko foda.

Gullen Cookies kyauta

Kukis-marasa amfani ba su dace da kayan ciye-ciye na yau da kullun ba, har ma suna yi ado da teburin hutu.

Don shirya shi zaka buƙaci:

• 2 kofuna waɗanda shinkafa gari
• 130 g man shanu,
• Ruwan kwakwa 180 g
• 200 g raisins
• Apple 1
• Ayaba 1
• 100 g kwayoyi
• 3 g na gishiri, soda da kirfa.

Mika garin a cikin kwano daban kuma a haɗa dukkan kayan bushewa sai sukari. Haɗa banana, sukari da man shanu a cikin kwano, sannan a haɗa tare da cakuda gari.

Niƙa tuffa da kwayoyi, hada su da raisins a cikin ruwa. Sanya komai a kullu, a haɗe sosai kuma a samar da cookies.

Gasa na mintina 25 a 180 ° C.

Sayi Tsarin Kwakwa na Tsarin Kwalliya a iHerb kuma Sami Asali 5% ta lambar gabatarwa AIH7979

• Kwai 1
• 1/3 kofin kwakwa kwakwa
• 1 teaspoon na yin burodi foda
• 2 grams na gishiri
• 1/4 karamin cokali na vanilla
• 3/4 kofin gluten-free oatmeal,
• 1/2 kofin zaki da kwakwa
• 1 tablespoon melted man shanu.

Preheat tanda zuwa 220 ° C, rufe takardar yin burodi tare da takarda takarda.

Rarrafa kwan ya sanya furotin da gwaiduwa a cikin kwano daban-daban.

A cikin kwano na mahautsin lantarki, doke kwai fari a babban gudu har sai farin kumfa kuma ku ninka ƙara. Haɗa tare da sukari 3 na sukari, 1 a lokaci guda, har sai ta cika tushe.

A cikin jita-jita masu matsakaici, doke yadin gwaiduwa tare da ragowar sukari da kyau.

Sanya garin burodi, gishiri, vanilla, oatmeal, kwakwa da man shanu mai narkewa. Hada da kwai fari.

Sanya kuki a cikin takardar yin burodi da aka shirya tare da karamin cokali, a nesa na aƙalla cm 1 Cookies zasu ƙaru.

Gasa na mintina 15 ko har sai da ɗan zinari. Cire kukis daga zanen gado kuma sanyaya gabaɗaya akan ra waya.

Dole ne a tuna cewa kayan zaki ba shine babban abincin ba. Matsakaici shine mabuɗin don rayuwar lafiya ta dogon lokaci. Babu buƙatar cire kanka daga abubuwan lemun, yana da kyau ku hada da kyawawan kayan zaki a cikin abincinku kuma ku ba kanku dama don jin daɗin su.

Je zuwa jituwa!

Kuna so ku rasa nauyi ba tare da amfani da abinci ba? Kuna buƙatar taimako da tallafin ɗabi'a akan hanya zuwa lafiyar jiki da mai santsi?

Sannan a hanzarta rubuta wata wasika mai taken "Ci gaba don daidaituwa" ta hanyar e-mail [email protected] - marubucin aikin kuma bokan mai bada abinci mai gina jiki da kuma abinci mai gina jiki na lokaci-lokaci.

Kuma a cikin awanni 24 za ku yi tafiya mai ban sha'awa a cikin duniya game da abinci mai haske da bambance bambancen da zai ba ku lafiya, haske da daidaituwa ta ciki.

Rage nauyi da rasa nauyi abu ne mai sauki da walwala! Ku kasance tare tare!