Ntụziaka a maka nri mịkọ na-edoghị acha na mmiri ara ehi na-adịghị edo edo na-abịa site na Melissa Diane Smith ma gosipụta ya n'akwụkwọ ọhụrụ ya, Gluten Free Throughout the Year - A Guide Monthly Per Month for Healthy Eating.
Kedu ihe dị mma banyere uzommeputa a bụ na ọ na-agụnye zero nụchara anụcha na enweghị ọka. A na-eme ka mpempe akwụkwọ ndị a na-esi ísì ụtọ na mfri banana, aki oyibo na aki oyibo, nke bụ nnukwu eriri, obere ntụ ọka carbohydrate.
Richaa mpempe akwụkwọ ahụ mgbe ha jisiri ike ka oge na-aga ịzụlite ekpomeekpo na obi ụtọ.
Na-eri nri ụtụtụ, dịka nri nri ehihie, ma ọ bụ dị ka njedebe nke ụbọchị.
Edere Stephanie Kirkos, August 2016
Ihe Ị Ga-achọ
- Nsen atọ (ime ụlọ, m na-eji akwa buru ibu)
- 2 tablespoons
- mmanụ oyibo (gbazee, ma ọ bụ mmanụ oliv mmanụ ma ọ bụ butter butter)
- 1/3 iko banana (nke a na-ahụ maka ya, nke na-acha ọcha, nke nwere okpukpu abụọ, jiri otu ọka na-acha odo odo)
- 1 teaspoon vanilla wepụ (Frontier Herbs mmanya-free vanilla ekpomeekpo)
- 1/4 teaspoon nnu (oké osimiri)
- 1/4 iko ntụ ọka aki oyibo
- 1 tablespoon almond nri (ma ọ bụ hazelnut ntụ ọka)
- 1/4 teaspoon iko ntụ ntụ (Featherweight)
- 1/2 teaspoon pawuda
- 1 aki oyibo (shredded, ọkacha mma unsweetened)
- Nhọrọ: 2 mịrị amị mkpụrụ vaịn
Otu esi eme ya
- Ngwurugwu na-ekpo ọkụ na 400 ° F / 204 ° C
- Ezi griiz 6 iko muffin nke nwere mmanu oyibo ma obu eriri ya na ndi na-achikota muffin.
- Nakwa mmanụ aki oyibo ma ọ bụrụ na ọ bụghị mmanya. Jide n'aka na ihe ndị ọzọ dị na ya dị na okpomọkụ.
- Gwakọta ihe ise ise na otu. Tinye mgbakwunye ntụ ọka, almond ma ọ bụ ntụ ọka hazelnut, ntụ ntụ ntụ, pawuda na aki oyibo shredded na whisk ọnụ ruo mgbe ire ụtọ.
- Mkpụrụ vaịn ma ọ bụrụ na ị na-eji ya. Wunye n'ime iko muffin nke e ji gri ya na aki aki oyibo (ma obu tinye ya na akwukwo.)
- Acha maka nkeji iri 15 (lee akwụkwọ) ma ọ bụ ruo mgbe onye nrịịikịrị ịtinye na muffin ga-apụta dị ọcha.
- Mbadamba ụda n'elu eriri waya iji dị jụụ, mgbe ahụ chekwaa na akpa na refrigerate. Flavor kacha mma otu ma ọ bụ ụbọchị abụọ mgbe mmiri.
Rịba ama - Ọ bụrụ na i jiri okpukpu abụọ mee ihe, megharịa muffins maka ihe dị ka nkeji iri abụọ ma jiri nyocha nrịba iji chọpụta na e mere muffins. Ọ bụrụ na ọ bụghị, mee ihe dịkwuo 5 nkeji.
2010 (c) Melissa Diane Smith, jiri ikike nyeghachi ya
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 182 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 104 mg |
| Sodium | 393 mg |
| Carbohydrates | 17 g |
| Fri nri | 2 g |
| Protein | 6 g |