Waɗannan sandunan Kwanan Cashew ɗin da ba a tosa ana yin su ne da abubuwa guda 3 kaɗai

Wadatacce

• Bars Kwanan Cashew Ba-Gasa tare da Ruwan Chocolate
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Tsallake sandunan da aka sayi kantin sayar da kaya sannan ku zaɓi yin sandunan ƙarfin ku ta amfani da sinadarai uku. Ban yi tsammanin yana yiwuwa ko dai ba - musamman don yin lafiya, sanduna masu daɗi - amma wannan girke-girke hujja ce cewa zaku iya yin shi cikin sauƙi kuma cikin sauri.

A cikin sabon littafin dafa abinci na, Mafi kyawun Littafin girke-girke na Sinadaran 3 (Saya It, $22, amazon.com), akwai girke-girke 100 da ke amfani da sinadarai guda uku kawai, gami da karin kumallo, miya, salati, abincin rana, abincin dare, gefe, abun ciye-ciye, da abubuwan jin daɗi.Kuna buƙatar matsakaitan kayan abinci guda uku ban da abubuwa uku waɗanda kowane girke -girke ke kira: gishiri, barkono baƙi, da man zaitun.

Tabbas, kayan ciye -ciye da kayan zaki masu daɗi sune sashin da na fi so a littafin girki. Sau da yawa mutane suna siyan waɗannan samfuran amma zaka iya yin su cikin sauƙi da ƴan abubuwa kaɗan. Iyakance sinadaran yana cire kuɗi daga lissafin kayan masarufi kuma yana adana lokaci tunda babu shiri sosai. Bugu da ƙari, zaku iya ba da tabbacin cewa babu wasu abubuwan da ba a cika cikawa ba ko abubuwan ƙari. Anan ne inda wannan girke -girke na Cashew Kwanan Bars tare da Chocolate Drizzle ya shigo.

Ana yin waɗannan sandunan makamashi daga cashews, dabino, da cakulan mai ɗaci, kuma kowane sinadaran yana taka muhimmiyar rawa:

• Raw cashews: Waɗannan ƙwaya marasa gishiri suna ba da mafi yawan kitsen da ba shi da ɗanɗanon zuciya. Sun kuma zama kyakkyawan tushen magnesium da jan ƙarfe da kuma kyakkyawan tushen bitamin K, baƙin ƙarfe, phosphorus, manganese, da zinc kowane oza. Toasting cashews yana ƙara dandano kuma yana taimakawa ƙara busasshen sinadaran da ke cika kwanakin danshi daidai.
• Ranakun da aka buga: Dateaya daga cikin kwanan rana yana ba da adadin kuzari 66, carb 18g, sukari na 16g, da fiber 2g. Hakanan yana ƙunshe da adadi kaɗan na bitamin B, alli, magnesium, da potassium da phytochemicals da yawa (mahaɗan shuka waɗanda ke taimakawa hanawa da yaƙar cuta) gami da anthocyanins, carotenoids, da polyphenols. Kwanan wata suna taimakawa wajen haɗa sanduna tare da ƙara zaƙi na halitta. (Masu Alaka: Girke-girke na Kwanan Daɗi 10 na Halitta don kayan zaki)
• Chocolate mai ɗaci: Guda biyu na cakulan kawai ake amfani da su, wanda ba yawa la'akari da girke -girke yana samar da abinci takwas. Ƙananan adadin cakulan ya isa kawai don yin waɗannan dandano kamar magani. Idan kun yi amfani da aƙalla 60 % cakulan duhu, zaku kuma sami theobromine, maganin antioxidant wanda aka nuna yana taimakawa rage kumburi da taimakawa rage hawan jini. (Ƙari a nan: Amfanin Milk vs. Dark Chocolate)

Ba wai kawai waɗannan sanduna suna buƙatar sinadarai guda uku kawai ba, amma kuma ba kwa buƙatar gasa su, wanda ya sa su ma sauƙi don shiryawa. Shirya don gwada su? Cikakken Bayyanawa: Da zarar kun yi waɗannan sandunan kuzari na gida, ba za ku sake son siyan sandunan da aka riga aka yi ba. (Hakanan gwada ƙoƙarin yin waɗannan sauran kayan girke-girke na 3 don Bark Chocolate Haushi da Gishiri, Ciwon Kuzari na Almond, da Ƙaramin Muffin Ciki.)

Bars Kwanan Cashew Ba-Gasa tare da Ruwan Chocolate

Yanayin: 8 sanduna

Sinadaran

• 1 kofin danyen cashews, yankakken yankakken
• 1 1/2 kofuna na dabino
• 2 oz aƙalla 60% cakulan mai ɗaci
• 1/8 tsp gishiri

Kwatance:

1. A cikin ƙaramin skillet akan matsakaici-zafi mai zafi, toast cashews har sai launin ruwan kasa kaɗan, mintuna 3 zuwa 4. Cire daga zafi kuma bari sanyi don akalla minti 10.
2. Ƙara cashews da aka sanyaya, dabino, da gishiri zuwa blender ko injin sarrafa abinci. Pulse, goge gefen gefe tare da cokali na katako lokaci-lokaci, har sai batter ya zama mai santsi.
3. Sanya farantin gilashin murabba'in murabba'in murabba'i 8 tare da takarda takarda. A zuba batter a cikin kwanon da aka shirya (ko raba tsakanin jita-jita biyu, idan ana amfani da shi) kuma, yin amfani da yatsu mai tsabta, tura shi cikin kwanon burodi har ma da fitar da saman. Rufe kuma a saka a cikin firiji har sai sanduna sun dahu, aƙalla mintuna 15 kuma har zuwa awanni 24.
4. Sanya cakulan a cikin kwano mai lafiyayyen microwave kuma zafi a sama, yana motsawa kowane sakan 20, har sai ya narke, kimanin minti 1.
5. Cire kwanon burodi daga firiji kuma yi amfani da cokali don yasar cakulan akan sanduna. Sanya kwanon burodi a cikin firiji don saita cakulan, aƙalla awanni 2.
6. Cire sanduna a hankali ta hanyar fitar da takarda da sanya a kan katako. Yin amfani da wuka mai kaifi ko abin yanka pizza, a yanka zuwa sanduna har takwas kuma a yi hidima. Ajiye abubuwan da suka rage a cikin akwati da za a iya sakawa a cikin firiji har zuwa kwanaki 5.

Haƙƙin mallaka Toby Amidor, Mafi kyawun Littafin girke-girke na Sinadaran 3: 100 Mai sauri & Sauƙaƙan Girke-girke ga Kowa. Littattafan Robert Rose, Oktoba 2020. Hoton Ashley Lima. An Kiyaye Dukkan Hakkoki.

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