Sinadari 4-Avocado Ice Cream Zaku so A Ci gaba da adanawa a cikin injin daskarewa.

Wadatacce

• Avocado Ice Cream Add-Ins & Flavors:
• Avocado Ice Cream Recipe
• Bita don

Samun wannan: Ba'amurke na yau da kullun yana cinye fam 8 na avocado kowace shekara, bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA). Amma avocado ba kawai don gurasa mai dadi ba ko chunky guac, kamar yadda Sydney Lappe, MS, R.D.N., St. Louis, Missouri editan abinci mai gina jiki na bistroMD, ya tabbatar da girke-girke na avocado mai santsi.

An yi shi daga sinadarai guda huɗu kawai, wannan kayan girke-girke na avocado ice cream mai ban sha'awa yana ɗaukar fiye da kashi ɗaya bisa uku na avocado cikin kowane hidimar rabin kofin. Wannan yana nufin kuna zira kwallaye kusan gram 4 na fiber-friendly fiber da gram 8 na lafiyayyen kitse a cikin kwano ɗaya na kayan zaki mai daskarewa, a cewar USDA. Yayin da yawan kitse a cikin ice cream na avocado na iya sa ka yi mamakin ko yana da kyau a gare ka fiye da daidaitaccen pint, ka sani cewa gram 5.5 na wannan kitsen yana da yawa. Irin wannan nau'in mai zai iya taimakawa ƙananan matakan LDL cholesterol, wanda zai iya toshe ko toshe arteries, bisa ga Cibiyar Kiwon Lafiya ta Kasa. (BTW, wannan ba shine kawai amfanin lafiyar man shanu ba, koren 'ya'yan itace - i, avocados 'ya'yan itace ne.)

A daidai wannan alama, hidimar wannan girke -girke na ice cream avocado yana ba da adadin kuzari 140 - kusan adadin daidai da hidimar vanilla na yau da kullun. Rabin waɗannan adadin kuzari, duk da haka, suna fitowa daga waɗancan kitse masu kyau don ku, ba a ƙara sugars ko syrup masara ba - abubuwan da ba su da abinci mai gina jiki waɗanda galibi ana samun su a cikin pints ɗin da zaku samu a kantin kayan miya.

Don tabbatar da cewa ice cream ɗin ku na avocado yana da gina jiki kuma yana da ɗanɗano mai tsami sosai, "zabi avocado waɗanda suke da ɗanɗano kaɗan amma masu ƙarfi, ba tare da yawa ko wani tabo ko launin ruwan kasa a fata ba," in ji Lappe. Kuma ko da yake avocado 'ya'yan itace ne, amma suna da ƙarancin zaƙi na halitta yawancin 'ya'yan itatuwa suna bayarwa, in ji ta. Wannan shine dalilin da ya sa Lappe ya cakuɗa ayaba mai daskarewa-wanda ke ƙara daɗin da ake buƙata sosai-cikin ice cream ɗin avocado. "Haɗin waɗannan biyun yana ba wa wannan ƙanƙara mai santsi kuma mai laushi ba tare da kiwo ba, ƙara sukari, ko wasu abubuwan da ba'a so ba sau da yawa ana samun su a cikin ice cream na gargajiya," in ji ta. (Daga froyo zuwa gelato, ga yadda ake zabar ice cream mafi lafiya a kasuwa.)

Ko da yake zai zama dadi sosai a kan kansa, za ku iya tunanin wannan girke-girke na avocado ice cream a matsayin tushe don ginawa. Lappe ya ce, "Don haɗuwa mai gamsarwa da gamsarwa, gauraya a cikin cokali ɗaya na cakulan cakulan duhu da digo ɗaya ko biyu na mint don maganin cakulan cakulan," in ji Lappe. Ko gwada ɗaya daga cikin abubuwan daɗin daɗin daɗin ɗanɗano na ƙasa.

Avocado Ice Cream Add-Ins & Flavors:

• Berry Blast: Haɗa 1/2 kofin daskararre berries.

• Creamsicle: Ƙara ruwan 'ya'yan itace orange cokali 2.

• Hawaiyan Vibes: Haɗa 1/2 kofin sabo ko gwangwani gwangwani a cikin ice cream, sannan a saman tare da cokali 1 na tsinken tsami da cokali 1 na macadamia.

• PSL: Mix 1/2 kofin gwangwani gwangwani, 1/2 teaspoon kirfa, da 1/2 teaspoon nutmeg, sa'an nan kuma sama da 1 tablespoon toasted pecans.

• Biri na Nutty: Haɗa man shanu na goro guda biyu (kamar ɗaya daga cikin waɗannan fakitoci guda ɗaya na RX Nut Butter, Sayi shi, $ 12 don 10, amazon.com), sannan a saman tare da 1/2 sabon ayaba, yankakken, da cokali 1 na yankakken gyada. .

  
  

• Peach da cream: Mix a cikin 1/2 kofin sabo ne peach.

Menene ƙari, ba kwa buƙatar kowane kayan ƙira don magance wannan girke -girke na ice cream avocado. Duk wani madaidaicin blender ko na'ura mai sarrafa abinci yakamata yayi aikin da kyau, amma dangane da ƙirar, zaku iya buƙatar goge tarnaƙi kaɗan kaɗan ko shirya shi cikin ƙananan batches. Idan kana da ragowar, ajiye su a cikin injin daskarewa a cikin wani akwati da aka rufe sosai, kamar Tovolo 1 1/2-Quart Glide-A-Scoop Ice Cream Tub (Saya It, $15, amazon.com), har zuwa uku. watanni. (Mai alaƙa: Shin Zai yuwu ku ci Avocado da yawa?)

Duk da cewa wannan ice cream avocado ice cream yana da daɗi sosai cewa Lappe ya ce "da alama ba zai daɗe ba," ku tuna cewa USDA tana ba da shawarar rage yawan kuzarin mai a kashi 20 zuwa 35 na adadin kuzari na yau da kullun - ko kusan 44 zuwa 78 grams. Don haka idan kuna shirin samun kwano (ko uku) na wannan ice cream na avocado, yi la'akari da kiyaye yawan amfani da sauran abinci mai mai (tunanin: kwayoyi, tsaba, da abincin teku) a hankali don ranar.

Avocado Ice Cream Recipe

Yi: 8 1/2-kofuna na abinci

Sinadaran

• 3 cikakke avocados

• Ayaba 3 matsakaita, bawon, yankakken, da daskararre

• 1 teaspoon cire vanilla

• 1/4 kofin madara da ba a so ba ( saniya, almond, madara cashew), da 1-3 tablespoons kamar yadda ake bukata.

• Zaži masu zaki da ƙari

Kwatance:

1. Yanke avocados cikin rabi, cire ramuka, da goge nama mai cin abinci a cikin injin sarrafa abinci ko blender.

2. Ƙara guntun ayaba mai daskarewa da cirewar vanilla zuwa mai sarrafa abinci ko blender.

3. Puree sinadaran har sai cakuda yayi santsi. Ƙara madarar madara kamar yadda ake buƙata don isa ga daidaiton ice-cream. Kuna iya buƙatar dakatar da aiki da goge gefuna sau ɗaya ko sau biyu.

4. Da zarar santsi, canja wurin cakuda daga injin sarrafa abinci ko blender a cikin kwano, sannan a ninka a hankali a cikin add-ins na zaɓi, idan ana so.

5. Ɗauki cokali ka tono ciki, ko daskare na gaba. (Lura: Da zarar an daskare, ice cream na avocado na iya buƙatar narke na kimanin minti 5 kafin yin hidima.)

Gaskiyar abinci mai gina jiki a cikin 1/2-kofin hidimar da aka yi tare da madarar almond almond: 140 calories, 9g fat, protein 2g, carbs net 10g

Bita don