Lafiyayyan Baking Hacks don Yi Kowane Jiyya Mai Kyau-ga-Kai Haka

Wadatacce

• Hacks lafiyayyan yin burodi don Gwada kan Duk Maganin ku
• Yi Amfani da Garin Hatsi Gabaɗaya
• Canza Wasu Sugar
• Ƙara Wasu Gishiri
• Haɗa a cikin Sinadaran Gurasar Lafiya
• Bita don

Joanne Chang, wacce ta lashe lambar yabo ta James Beard ga fitaccen mai yin burodi, mai mallakar Flour Bakery & Cafe a Boston , kuma marubucin Soyayyar Abinci (Saya Shi, $22, amazon.com). (Matar farfadowa kuma tana cikin STEM - tana da digiri a cikin ilimin lissafi da tattalin arziki.)

"A Four mun gano cewa yin amfani da dukan hatsi da kayan abinci mai kyau yakan haifar da sakamakon da ya fi dadi fiye da girke-girke na asali," in ji ta. Ci gaba da karatu don ingantattun shawarwarin yin burodi na Chang kan ƙirƙirar abubuwan jin daɗi waɗanda suka fi muku kyau - kuma ɗanɗano mai daɗi.

Hacks lafiyayyan yin burodi don Gwada kan Duk Maganin ku

Yi Amfani da Garin Hatsi Gabaɗaya

Chang ya ce "Abincin da aka yi da hatsi cikakke yana ba da fa'ida biyu: mafi kyawun dandano da abinci mai gina jiki." "Sun fi ɗanɗanon daɗi fiye da waɗanda aka yi da farin gari." Kuma sun ƙunshi fiber da bitamin B. Gyara girke-girke da kuka fi so ta hanyar musanya har zuwa kashi ɗaya bisa uku na farin fulawa tare da ɗaya daga cikin fulawar da aka fi so na Chang:

• Garin gari (Saya Shi, $9, amazon.com) yana ƙara ɗan tauna. Gwada sinadarin yin burodi mai lafiya a cikin kukis, kamar zabibi na oatmeal, don ninnin ninkin adadin oaty mai kyau.
• Rye gari (Sayi Shi, $ 9, amazon.com) yana da ɗanɗano ɗan ƙaramin malty kuma ɗan tsami - a hanya mai kyau. Yana haɗe daidai da kowane irin cakulan, in ji Chang. Gwada gari mai ƙoshin lafiya a cikin kukis-cakulan biyu ko launin ruwan kasa.
• Farar gari (Sayi Shi, $ 11, amazon.com) yana ba wa kayan da aka gasa gasa ɗanɗano mai daɗi da ƙanshi. Chang yana son shi a cikin kullu da kuma 'ya'yan itace.
• Dukan garin alkama (Sayi Shi, $ 4, amazon.com) yana kawo ƙaƙƙarfan rubutu, ɗanɗano mai ɗanɗano, da launin zinare ga kayan gasa. Wannan sinadarin yin burodi mai lafiya yana aiki sosai a cikin muffins na blueberry da burodin ayaba.

(Wanda ya shafi: Sabbin nau'ikan Fulawa 8 -da Yadda ake Gasa da su)

Canza Wasu Sugar

Ko da ana nufin wani abu ya zama abin zaki, ba ya buƙatar a cika shi da sukari. Chang ya ce "Kuna iya rage yawan sukari a cikin girke-girke ku da kashi ɗaya bisa uku kuma ba za ku ma lura cewa ya ɓace ba," in ji Chang. Don gwada wannan dabarar yin burodi mai kyau ga gwaji, "kawai amfani da ƙarin sauran mahimman abubuwan, kamar kirfa, nutmeg, da vanilla, don daidaitawa," in ji ta. (Tsaya, menene abubuwan maye na sukari kuma suna da lafiya?)

Ƙara Wasu Gishiri

Ok, wannan bazai zama kyakkyawan hack na yin burodi ba, ko da yaushe, amma yana sa abubuwan da kuke jin daɗin ku sun fi daɗi. Chang ya ce "Gishiri yana haskaka abubuwan da ke cikin kayan zaki kuma musamman yana ba da fifiko ga cakulan, vanilla, da citrus." Fara da aƙalla teaspoon 1/4 na gishiri, sannan ku ɗanɗana ku daidaita yayin da kuke tafiya.

Haɗa a cikin Sinadaran Gurasar Lafiya

Wadannan abubuwan da suka cika na gina jiki suna gabatar da sabbin abubuwan dandano da samar da kayan abinci, in ji Chang.

• Tahini (Sayi Shi, $ 10, amazon.com): Cire ko murɗa cokali ɗaya na lafiyayyen burodin da aka watsa cikin batter kafin yin burodi. Ko kuma a ɗan ɗora a cikin glaze, sannan a ɗora a saman kek ɗin da aka sanyaya ko kukis.
• Cacao nibs (Saya It, $7, amazon.com): Wannan sinadari mai kyau na yin burodi yana ba da ƙoshin kayan zaki da bayanin cakulan mai arziƙi ba tare da ƙarin sukari ba. Yayyafa su a saman kukis na gajere ko launin ruwan kasa.
• Kwayoyi (Saya It, $13, amazon.com): Suna da kyau a cikin batters ko yayyafa su a saman kayan gasa. Kawai ku tuna da gasa su da farko don zurfafa dandano, in ji Chang.
• Gero (Saya It, $11, amazon.com): Wannan ƙaramin iri shine kyakkyawan tushen fiber. Ki kwaba kayan abinci mai lafiyayyen toya ba tare da an dafa shi ba cikin kukis ko biredi masu sauri, ko kuma ku yi tunanin yayyafawa lafiyayye a watsar da su kafin yin burodi.
• Kwakwa (Saya It, $14, amazon.com): Ko da nau'in da ba a daɗe ba yana ƙara zaƙi na halitta ga kayan gasa. Yi amfani da shi azaman kayan abinci mai lafiyayyen burodi a cikin kukis ko biredi, ko sanya shi ado ta hanyar yayyafawa saman glazes ko dannawa a hankali cikin ruwan sanyi.

Mujallar Shape, fitowar Maris 2021

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