Abincin Abinci Mai Ƙananan Kalori

Wadatacce

• Ancho Chili da Chocolate Goat Cheesecake Popsicles
• 2-Minti na Kabewa
• Persimmon Bundt Cake
• Ƙananan Apple Pies
• Dark Chocolate Cherry Haushi
• Bourbon Bukukuwa
• Snickerdoodle Blondies
• Lemon Chia Seed Cake
• Cinnamon Sugar Kabewa Mai yaji Donuts
• Gluten-Free Fruitcake
• Bita don

Kuna iya gode wa yanayin sanyi mai tsananin zafi saboda sha'awar ku mai yawan kalori, kamar yadda bincike ya nuna cewa dukkan mu muna son cin ɗan ƙara kaɗan a cikin watanni na hunturu. Mene ne muke yawan jin yunwa? Abinci mai daɗi da jin daɗi! Alhamdu lillahi, mun sami kayan zaki masu ƙarancin kalori 10 masu sanyi waɗanda ke ba da daɗin ɗanɗano don kiyaye ku har zuwa bazara.

Ancho Chili da Chocolate Goat Cheesecake Popsicles

Ɗaukar cizo daga cikin wannan cakuda cuku mai tsami kamar liyafa a kan wani yanki na nau'in nau'in cheesecake-in popsicle! Tare da harbi mai ɗanɗano na ancho chili foda da kuma adadin koko mai wadatar antioxidant, kowane magani mai ƙarancin mai ya kai kusan adadin kuzari 75.

Sinadaran:

4 ounce cuku mai ƙarancin kitse, mai laushi

1/3 kofin sukari

1/2 teaspoon cire vanilla

1/2 teaspoon koko foda

2 qwai, rabu

1 tablespoon gari

1/4 teaspoon ancho chili foda

Kwatance:

Preheat tanda zuwa digiri 350. Hada cuku, sukari, da vanilla da haɗuwa har sai da santsi. Ƙara kwai gwaiduwa biyu a lokaci guda. Ninka a cikin fulawa, koko foda, da ancho chile. A yi wa fararen kwai bulala har sai kololuwar taushi ta yi. A hankali ninka cikin cakuda. Yada a cikin butter da kwanon burodi da aka saƙa da takarda. Gasa ga minti 20 zuwa 25. Sanyi. Cire daga kwanon rufi ta hanyar ɗaukar takarda. Yi amfani da abin yankan kuki 1-inch don yin da'irori ɗaya kuma saka skewers don ƙirƙirar "lollipop."

Yana yin kusan hidima takwas.

Girke-girke da Chef Chris Santos na Beauty & Essex da The Stanton Social suka bayar

2-Minti na Kabewa

Idan kana buƙatar ɗan abu kaɗan don gamsar da haƙoranka mai zaki, toshe wannan kek ɗin kabewa mai adadin kuzari 75 ɗaya. Wannan girke-girke mai sauƙi, wanda aka ƙaddara zuwa mafi mahimman kayan abinci na yau da kullun, yana ɗaukar mintuna 2 kawai don yin, amma sakamakon ƙarshe yana da daɗi kamar na gargajiya, mai cike da kalori.

Sinadaran:

1/2 kofin kabewa puree

1/4 kofin kwai fata (daga kwai ko kartani)

Abin zaki

Cinnamon ko kabewa kek yaji

Kwatance:

Mix dukkan sinadaran. Idan kuka fi son flanti kamar flan, ƙara ƙarin kabewa; idan kun fi son rubutu mai kama da kek, ƙara ƙarin farin kwai. Microwave na minti 2. Yi amfani da cakuda yogurt na Girkanci, cuku na hazelnut, da kuma kayan kabewa don icing. Top tare da tocated pecans.

Yana yin hidima ɗaya.

Recipe da Live Laugh Eat ya bayar

Persimmon Bundt Cake

Persimmon mai ɗauke da fiber shine babban abin jan hankali a cikin waɗannan abubuwan cin ganyayyaki. A cikin wannan girke-girke, crunchy, 'ya'yan itace mai dadi na dabi'a sun yi aure da ƙananan kayan abinci, ciki har da ginger, ruwan 'ya'yan itace lemun tsami, da applesauce maras so, don yin gurasar 200-calorie mini bundt cakes.

Sinadaran:

1 1/4 kofin Fuyu persimmons, cubed

Ruwan lemun tsami cokali 1

1 cokali mai kwakwa

2 tablespoons unsweetened apple sauce

1/2 kofin agave nectar

2 kofuna waɗanda alkama gari

1 teaspoon yin burodi foda

1/2 teaspoon yin burodi soda

1/2 teaspoon ginger

1/2 teaspoon sabo ne grated nutmeg

1/2 teaspoon gishiri

1/4 kofin raisins

Kwatance:

Preheat tanda zuwa digiri 350. Mai ko fesa kwanon rufi. A cikin ƙaramin kwano, haɗa persimmon, ruwan 'ya'yan lemun tsami, man kwakwa ko applesauce, da agave nectar. A cikin babban kwano, hada sauran sinadaran banda raisins. Zuba kayan da ke cikin rigar a cikin busasshen sinadaran da haɗawa har sai duk gari ya yi ɗumi (kar a ƙara haɗuwa). Ninka a cikin zabibi. Zuba a cikin kwanon da aka shirya kuma gasa har sai ɗan goge baki da aka saka a tsakiyar ya fito da tsabta, kusan mintuna 40 zuwa 45 idan kuna amfani da kwanon burodi ɗaya. (Lura: Kasko don wainar bundt shida yana ɗaukar kusan mintuna 30.) Bada izinin yin sanyi na mintuna 10 sannan a cire daga kwanon rufi. Cool gaba daya kafin yin hidima.

Yana yin hidima guda shida.

An ba da girke -girke ta Cooking Melangery

Ƙananan Apple Pies

Wani ɗan itacen apple mai daɗi, mai daɗin ƙanshi tare da kirfa mai lafiya da nutmeg, an cika shi cikin kowane ɗayan waɗannan ƙananan pies waɗanda aka yi da ƙyallen, ɓawon burodi. Kuna iya ɗaukar (kusan) cizon marasa laifi na wannan kayan zaki mai daɗi, wanda ya kai adadin kuzari 224 a kowane kek!

Sinadaran:

1 batch brown rice powder pie ɓawon burodi ( girke-girke a nan)

1/2 kofin jinkirin mai dafa mai cinnamon apples (girke -girke anan)

Kwatance:

Preheat tanda zuwa digiri 375 kuma yin ɓawon burodi (ko amfani da ɓawon burodin da kuka fi so). Yin amfani da shimfidar wuri mai laushi, mirgine ɓawon burodi zuwa kusan kauri 1/8-inch. Yin amfani da kofi na kofi mai diamita na inci 3.5, yanke da'irar hudu daga cikin kullu kuma a ajiye shi a gefe. A wannan lokacin, tabbas za ku sake mirgina kullu. Yin amfani da ƙaramin kofi ko kwano tare da diamita na inci 3, yanke wani da'irar guda huɗu daga cikin kullu a ajiye. Fesa gwangwanin muffin tare da fesa dafa abinci, kuma a hankali saita da'irar kullu mafi girma a cikin kasan muffin tins don haka kullu ya zo sama da sassan muffin tins kuma. A hankali a ɗora ɗan itacen kirfa mai ɗanɗano mai ɗanɗano (kusan cokali 2 a kowane ƙaramin kek) a saman kullu. Top tare da ƙaramin dunƙule dunƙule kuma yi amfani da cokali mai yatsa don haɗa dunƙulen kullu biyu tare. Gasa na tsawon minti 20 zuwa 24, ko kuma har sai gefunan ɓawon burodi sun fara yin launin ruwan kasa. Bari pies suyi sanyi gaba daya kafin cirewa daga kwanon muffin.

Yana yin hidima guda huɗu.

Abincin girke-girke mai tsabta ya samar da Chelsey

Dark Chocolate Cherry Haushi

Cakulan ba lallai ne ya zama abin jin daɗi ba yayin da kuka yi shi da nau'ikan duhu mai daɗi, yalwar ƙwayayen ƙoshin lafiya, da ƙamshi mai daɗi.

"Kwayoyin suna da furotin da bitamin E, kuma suna cika ku ta hanyar da ta dace-babu kalori mara amfani a can!" Alyssa Shelasky mawallafin abinci ta ce. "Kuma cakulan duhu, da kyau, yana kan kyakkyawan yanayin mara kyau."

Haɗa waɗannan nau'ikan gyada, 'ya'yan itace 95-calorie gungu tare da kofi na shayi don karba-karba mai gamsarwa.

Sinadaran:

3/4 kofin almonds (ko kowane goro na fifiko kamar pistachios ko macadamias)

12 oz duhu cakulan (60-70% koko), raba

1/2 teaspoon tsantsa vanilla

1/3 kofin dried tart cherries (musanya ga dabino ko dried apricots)

Yayyafa babban gishirin teku (na zaɓi)

Kwatance:

Gasa tanda zuwa digiri 350. A kan takardar burodi da aka liƙa da takarda, toast kwayoyi har sai sun ji ƙanshi mai kyau da gasa, kimanin mintuna 10. A bar su su huce gaba daya. Cika matsakaici saucepan da 1 inch na ruwa kuma kawo zuwa simmer a kan matsakaici-low zafi. Saita babban kwano mai hana zafi a saman kaskon, tabbatar da cewa ruwa bai taba kasan kwanon ba. Sanya duhu cakulan a cikin kwano; dafa, motsawa, har sai da santsi. Cire kwano daga saucepan; motsa a cikin cirewar vanilla, goro goro, da busasshen cherries/'ya'yan itace. Zuba a kan takardar burodi, yadawa a cikin madaidaicin kusan 1/4-inch lokacin farin ciki, kuma yayyafa da gishiri mai gishiri, idan ana so. Ajiye a cikin firiji har sai da inganci, kimanin awa 1. Raba cikin guda 24. Yi hidima cikin m, sifofin da ba su dace ba.

Yana yin guda 24.

Girke-girke na Alyssa Shelasky na Apron Anxiety da Grub Street na Mujallar New York

Bourbon Bukukuwa

Waɗannan ƙoshin abinci masu ɗanɗano, masu ɗanɗano suna da ɗanɗano sosai tare da haɗaɗɗun maye na whiskey da cakulan, kuma a kusan adadin kuzari 49 a kowace ball, zaku iya shiga cikin fiye da ɗaya kawai. Mafi kyawun duka, ba a buƙatar yin burodi!

Sinadaran:

Akwati 1 (12 ounce) wafers na vanilla

1 kofin pecans

1 kofin sugar confectioner

2 cokali mai ɗaci koko

1/2 kofin bourbon

1/4 kofin ruwan masara mai haske

Kwatance:

Ku ci wainar vanilla don tabbatar da cewa suna da kyau. Pulse sauran wafers a cikin injin sarrafa abinci har sai sun zama dunƙule. Toast pecans a cikin tanda har sai da ƙanshi, kimanin mintuna 4 a digiri 400. Zuba pecans, sukari, da koko tare da wafers don haɗawa cikin cakuda crumb mai kyau. Haɗa whiskey tare da syrup masara kuma ƙara a cikin ɓarna. Yi amfani da hannaye don haɗawa. Wanke hannu don cire manyan dunkulewa, sannan mirgine cakuda cikin kwallaye. Yana da taimako a squish ƙullun kullu baya da gaba tsakanin hannayenku sau 6 zuwa 7 don murɗa shi tare kafin yin birgima.

Yana yin kwallaye 50-60.

Girke-girke na Kath Eats Real Food ta bayar

Snickerdoodle Blondies

Ba za ku taɓa yin imani da cewa ɗayan waɗannan furannin da ba za a iya jurewa ba yana mayar da ku ƙasa da adadin kuzari 75. Amma gaskiya ne! Anyi shi da kabeji mai wadataccen fiber, sandunan cinnamon-cike suna da danshi, rubutun fudgy wanda ba komai bane na jaraba.

Sinadaran:

1 1/2 kofin gwangwani gwangwani, drained kuma kurkura

3 man shanu na goro (ko wani tushen mai)

3/4 teaspoon baking powder

1 zuwa 2 teaspoons cire vanilla

1/8 teaspoon soda burodi

Ƙara gishiri 1/8 teaspoon

1 tablespoon unsweetened applesauce

1/4 kofin ƙasa flax

2 1/4 teaspoons kirfa

Tsuntsa kirim na tartar (na zaɓi)

Raisins (na zaɓi)

Kwatance:

Preheat tanda zuwa digiri 350. Haɗa dukkan sinadaran har sai da santsi sosai kuma a diba a cikin kwanon rufi mai layi 8-by-8 mai maiko ko tinfoil. Gasa na tsawon minti 35 zuwa 40. Kuna son blondies su yi kama da ɗan dafa abinci lokacin da kuka fitar da su, saboda za su yi ƙarfi yayin da suke sanyi.

Yana yin murabba'i 15-20.

Girke-girke da Katie-Covered Coke ya bayar

Lemon Chia Seed Cake

An haɗa shi da jigon lemo mai ɗaci, wannan haske da keɓaɓɓen kek ɗin yana yin cikakkiyar kayan zaki ko abincin rana! Fiye da haka, marasa kyauta, masu cin ganyayyaki masu cin ganyayyaki a cikin adadin kuzari 60 kawai (tare da stevia) ko adadin kuzari 90 (tare da agave) a kowane yanki.

Sinadaran:

1 ayaba, mashed

1 kofin vanilla almond madara

1 teaspoon vanilla

1 tablespoon chia tsaba

1/4 kofin ruwan lemun tsami

Zest na 1 ƙaramin lemun tsami

Liquid stevia (kamar sau 21 na NuNaturals vanilla stevia) ko 1/4 kofin zaƙi mai daɗi (kamar agave nectar)

1/4 kofin garin kwakwa

1/4 kofin gero gari

1 teaspoon yin burodi foda

1/2 teaspoon yin burodi soda

2 tablespoons masara sitaci

1/2 teaspoon kirfa

Kwatance:

Preheat tanda zuwa digiri 350. Yi amfani da man kwakwa don shafawa farantin kek 9-inch. A cikin kwano mai matsakaici, haɗa madara mai madara, madarar almond, cirewar vanilla, tsaba na chia, ruwan lemun tsami, lemon zest, da stevia. (Yi rigar sinadaran da farko don ya ba da tsaba na chia lokaci don yin laushi.) A cikin matsakaiciyar matsakaici daban, whisk gari na kwakwa, garin gero, baking powder, baking soda, masara sitaci, da kirfa. Hada sinadaran rigar da busasshen sinadarai sannan a zuba a cikin farantin kek. Gasa na minti 30.

Yana yin abinci takwas.

Recipe da Healthful Sense ya bayar

Cinnamon Sugar Kabewa Mai yaji Donuts

Masu cin ganyayyaki da masu cin ganyayyaki iri ɗaya na iya taimaka wa kansu don wannan sha'awar: Donuts na gida waɗanda ke da adadin kuzari 155 kowannensu! Ku ɗanɗani kowane ɗanɗano mai daɗi cike da ɗanɗanon kabewa na musamman kuma an lulluɓe shi cikin cakuda kirfa mai zaki.

Sinadaran:

Don donuts:

1/2 teaspoon apple cider vinegar

Cokali 6 nonon madara

1/2 kofin sabo ko gwangwani pureed kabewa

1/4 kofin Organic cane sugar (ko fari)

3 tablespoons applesauce unsweetened

2 cokali mai sauƙi cushe sukari launin ruwan kasa

2 tablespoons Balance Duniya (ko sauran man shanu marar madara), ya narke

2 teaspoons yin burodi foda

1/4 teaspoon yin burodi soda

1 teaspoon kirfa + 1/2 teaspoon ginger + 1/4 teaspoon nutmeg (ko 1 3/4 teaspoons kabewa kek yaji)

1/2 teaspoon gishiri kosher

1 kofin dukan-manufa gari

1/2 kofin dukan alkama alkama gari

Don cinnamon sugar:

1/4 kofin Balance na Duniya (ko wani madadin man shanu marar madara), ya narke

1/2 kofin sukari

1/2 teaspoon kirfa

Kwatance:

Don donuts:

Preheat tanda zuwa digiri 350. Man shafawa da ƙaramin faranti donut guda biyu ko faranti donut guda biyu na yau da kullun tare da Balance na Duniya (ko wani madadin man shanu). A cikin babban kwano, whisk tare vinegar, madara, kabewa, sugar, applesauce, launin ruwan kasa sugar (rake idan clumpy), da kuma narke Duniya Balance. Sanya kayan abinci masu bushe (foda, soda burodi, kayan yaji, gishiri, da gari). Mix har sai kawai a hade. A zuba batter a cikin jakar kulle-kulle ko jakar irin kek sannan a tsare shi da makullin zip ko bandejin roba. Juya jakar kaɗan sannan a yanke rami a kusurwa don 'bututu' fitar da batter. Sanya kullu a kusa da da'irar kuma a hankali a ɗora ƙasa tare da ɗan yatsan rigar don yin santsi. Maimaita. Gasa na tsawon minti 10 zuwa 12 har sai sun dawo a hankali lokacin da aka taɓa su. Yi sanyi a cikin kwanon rufi na minti 10 kafin a hankali amfani da wukar man shanu don cirewa. Sanya a kan akwati mai sanyaya don wani minti 10 zuwa 15.

Don cinnamon sugar:

Narke Balance na Duniya a cikin ƙaramin kwano da tsoma donuts ɗin da aka sanyaya cikin man shanu ɗaya bayan ɗaya. Canja wurin tsoma donut a cikin jaka tare da sukari kirfa kuma girgiza har sai an rufe shi sosai. Donuts yana ci gaba da kwanaki 2 zuwa 3.

Yana yin donuts masu girman 24 mini ko 12 na yau da kullun.

Recipe wanda Oh She Glows ya bayar

Gluten-Free Fruitcake

Fruitcake yana fama da mummunan suna a matsayin kayan zaki mai kalori mai yawa, godiya ga yawancin kantin sayar da kayayyaki da aka yi da 'ya'yan itacen candied da icing sugary. Sa'ar al'amarin shine, mun sami mafi koshin lafiya, sigar kyauta don kusan adadin kuzari 310 a kowace hidima. Wannan magani mai daɗi yana cike da busassun 'ya'yan itace da goro, kuma an jika shi da zaƙi na amaretto barasa.

Sinadaran:

3 kofin gauraye dried 'ya'yan itatuwa

2/3 kofin Disaronno ko kowane amaretto

1/2 kofin man shanu

3/4 kofin sukari

3 manyan kwai, rabu

1 teaspoon cire vanilla

Finely grated zest na 1 lemun tsami

Finely grated zest na 1 orange

1 kofin gauraye na gari mara alkama

1 1/2 teaspoons yin burodi foda

1/2 teaspoon gishiri

1/2 kofin madara

1 kofin yankakken pecans

Kwatance:

Kwana ɗaya ko biyu kafin yin burodin 'ya'yan itace, a datse' ya'yan itacen da aka bushe a cikin guda, a haɗe a amaretto, a rufe. Sanya tanda zuwa digiri 325 kuma fesa faranti na kek na 8-inch ko kwanon 8-by-8-inch tare da feshin dafa abinci. Cire cakuda busassun 'ya'yan itace, ajiye amaretto syrup 'ya'yan itace. Ƙara man shanu da sukari har sai haske da taushi. Ƙara kwai gwaiduwa (tanadin fararen fata), vanilla, da zest. Ci gaba da bugawa har sai an haɗa ƙwai gaba ɗaya kuma cakuda ta sake zama santsi da taushi. A cikin kwano daban, hada gari, yin burodi, da gishiri. Ƙara busassun kayan abinci a cikin man shanu da cakuda sukari, a hankali a hankali har sai sun hadu sosai. Ƙara madara, ci gaba da doke har sai an haɗa shi sosai. Ƙara 'ya'yan itatuwa masu taushi, sake haɗuwa har sai an haɗa su sosai. A cikin wani kwano, a yi bulala fararen ƙwai a kan babban gudun har sai daɗaɗɗen kololuwa. A ninke kwai da aka yi wa bulala a hankali a cikin batter har sai an haɗa su sosai. A hankali a haɗa da pecans. Zuba batter a cikin kwanon da aka shirya kuma gasa na kusan awa daya da rabi ko har sai da wuka da aka saka a cikin cibiyar kek ya fito da tsabta. Duk da yake cake har yanzu yana da zafi, zuba amaretto da aka tanada daga 'ya'yan itace a saman kek.

Yana yin 12-16 servings.

Abin girke -girke da Debbi Ya Yi Abincin Abinci… Lafiya da Ƙananan Kalori

Bita don