Sengoli: Carl Weaver
Letsatsi La Creation: 27 Hlakubele 2021
Ntlafatsa Letsatsi: 13 November 2024
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Litaba

E tletse liprotheine, faeba, mafura a phetseng hantle pelong, le livithamini le liminerale tse 19 li etsa li-pecans karolo ea lijo tsa hau ka lipepe tsena tse monate ho tloha sopho e sa lebelloang ho ea phaene ea pecan e nang le halofo ea likhalori le mafura a risepe ea setso.

Chevre Pepper Stuffed le MaPecan

Pelepele tsena tse koahetsoeng ka limela tsa limela li etsa pontšo e ntle moketeng oa lijo tsa motšehare empa li bonolo ho li etsa ka bosiu ba beke.

E sebeletsa: 4

Nako ea ho itokisa: metsotso e 15

Nako ea ho pheha: Metsotso e 10-15

Lisebelisoa:

Pelepele tse 4 tse kholo tse halikiloeng tse khubelu

Chisi ea poli e bonolo ea 4 oz, joalo ka Belle Chevre

¼ senoelo sa makhasi a basil, chiffonade

1/4 senoelo sa li-pecans, tse halikiloeng

1/4 senoelo sa morara o omisitsoeng oa khauta

1 tablespoon oli ea mohloaare


letsoai le pepere e ncha

Litsela:

Preheat ho ea ho likhato tse 450. Beha pelepele holim'a letlapa la ho itšeha 'me u bule e' ngoe le e 'ngoe ka ho etsa lekhalo ka lehlakoreng le le leng. Fafatsa ka letsoai le pepere. Ala khaba ea chisi ea poli fatše bohareng. Abela basil, li-pecans le morara o omisitsoeng ka mokhoa o ts'oanang, ho boloka karoloana e 'ngoe le e' ngoe bakeng sa ho khabisa.

Mena pepere ka 'ngoe ho koala 'me u hatelle ka bonolo. Beha pampiri ea ho baka e koahetsoeng ka foil 'me u tšele ka oli ea mohloaare. Bake ka metsotso e ka bang 10, ho fihlela chisi ea pōli e thothomela. Lokisetsa poleiti ho sebeletsa, ho khabisa ka basil, pecans le morara o omisitsoeng.

Lintlha tsa phepo e nepahetseng ka pepere e pentiloeng:

Likhalori: 202

Mafura: 14g

Mafura a nang le mafura: 5g

Cholesterol: 13mg

Sodium: 231mg

Potasiamo: 127mg

Lik'habohaedreite: 12g

Fibre: 1.8g

Tsoekere: 9.3g

Liprotheine: 6.7g

Recipe e fanoang ke Tasia Malakasis, Belle Chevre.

Mokoloto oa Photo: Stephanie Schamban

Butter Cinnamon Pecans

Lebala moqolo oa sinamone o mafura 'me u natefeloe ke li-pecans tsena tse monate. Li-pecans tse entsoeng ka botoro hanyenyane li khotsofatsa feela ntle le molato. Ho feta moo, ha li na gluten ebile ha li na glycemic e tlase.


E sebeletsa: 4

Lisebelisoa:

1/2 liponto tsa pecans

1 tablespoon ghee (botoro e hlakisitsoeng) kapa oli ea kokonate bakeng sa li-vegans

1/8 teaspoon letsoai la Celtic kapa la Himalaya, kapa ho feta ho latsoa

1/4 teaspoon stevia lekhasi le monate, kapa ho feta ho latsoa

1 teaspoon sinamone

1/4 teaspoon lero la vanilla (ka khetho)

Litsela

1. Ovine ea mocheso ho likhato tse 350. Roast pecans metsotso e 10 ho isa ho e 15, ho latela boholo.

2. Qhibiliha ghee kapa oli ka pitseng e kholo e lekaneng ho tšoara li-pecans kamora hore li besitsoe.

3. Koahela masalla a metsoako ebe o behella ka thoko.

4. Lahlela li-pecans tse chesang tse halikiloeng ka pitseng e nang le mongobo o qhibilihisitsoeng ebe u hlohlelletsa ho apara.

5. Tlohela ho pholile 'me u sebeletse ho futhumala hanyenyane kapa ho pholile. Etsa li-pecans tse setseng ka sehatsetsing.

Palo ea phepo e nepahetseng ka ounce e le 'ngoe e sebeletsang:

Likhalori: 106

Mafura: 11g

Li-carbs: 2.8g

Recipe e fanoang ke Debbie Johnson, sengoli se rekisoang haholo sa Natefeloa ke Lijo tsa GF / LG buka ea ho pheha.

Sopho e monate ea Pecan Fennel

Sopho ena e monate le e monate ha e na meroho ebile ha e na gluten. Ka tlase ho lik'hilojule tse 100 ho sebeletsa ke e 'ngoe ea litsela tse phetseng hantle le tse khotsofatsang haholo tsa ho natefeloa ke lipecans.


E sebeletsa: 8

Nako ea ho itokisa: metsotso e 10

Nako ea ho pheha: metsotso e 15

Lisebelisoa:

2 bulbs tse kholo tsa fennel tse nang le mahlaka, tse khaotsoeng

2 tablespoons oli ea mohloaare

Li-leek tse 2 tse kholo, tse khethiloeng

1 eiee e tšoeu e kholo, e khabeloa hantle

1 isipuni makhasi a oregano a hloekileng, le ho feta bakeng sa topping

1/6 teaspoon letsoai la leoatle

Likopi tse 3 tsa tee e tala, e entsoeng

Mahe a linotsi a 1 a thispone

Likopi tse 3 tsa spinach tse ncha

1/2 senoelo se seng sa mafura a yogurt a se nang mafura, hammoho le ho tlōla

1 teaspoon ea orange zest

2 teaspoon lero le lecha la lamunu

1/3 senoelo sa li-pecans, fatše

Litsela: Ka skillet e kholo, tlosa eiee e tšoeu le oli ea mohloaare ho fihlela caramelized, hoo e ka bang metsotso e 5. Kenya fennel le liki; pheha metsotso e 10 kapa ho fihlela bonolo.

Fetisetsa motsoako ho motsoako oa lijo, eketsa lisebelisoa tse setseng. Pula ho fihlela boreleli.

Kenya sopho ka har'a likotlolo tse sebeletsang. Khabisa ka yogurt e eketsehileng ea Segerike le makhasi a macha a oregano.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Likhalori: 96

Mafura: 6g

Liprotheine: 8g

Likhabohaedreite: 13g

Recipe e fanoang ke Amie Valpone ea The Healthy Apple.

Maple ea Maiketsetso ea Mapecan Popcorn

Lebala poone ea caramel, seneke sena se senang monate haholo se tletse fiber, protheine, lijo-thollo kaofela, 'me se fana ka liperesente tse 8 tsa RDA bakeng sa tšepe.

E sebeletsa: 1

Nako ea ho itokisa: metsotso e 5

Nako ea ho pheha: NA

Lisebelisoa:

Likopi tse 2-3 popcorn, popped

2 tablespoons 100% ea sirapo e hloekileng ea maple

¼ likotlolo tsa pecans

Letsatsi tsoekere, ho latsoa (hoo e ka bang halofo ea teaspoon)

Litsela:

Abela sirapo ea 'mapole ka ho lekana holim'a popcorn. Kopanya li-pecans ebe u fafatsa tsoekere ea letsatsi ho latsoa.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Lik'hilojule: 380

Mafura: 21g

Mafura a khotsofatsang: 2g

Cholesterol: 0mg

Sodium: 5 mg

Li-carbs: 48g

fiber: 6g

Tsoekere: 27g

Liprotheine: 5g

Recipe ka thuso ea Rachel Begun, MS, RD.

Recipe ea Pecan Cranberry e Kentsoeng Acorn Squash Recipe

Kakaretso ena ea squash e fana ka karolo ea 40 lekholong ea chelete e khothalletsoang letsatsi le leng le le leng bakeng sa vithamine C le karolo ea 15 lekholong ea tšepe. Ho feta moo, sejo se seng le se seng se arotsoe hantle ka hare ho halofo ea squash ea acorn e le hore u se ke ua lekeha ho ja ho tlatsa ho monate.

E sebeletsa: 12

Nako ea ho itokisa: metsotso e 20

Nako ea ho pheha: Metsotso e 40-60

Lisebelisoa:

6 squash squash kapa squash e nyane, e halofo

Li-teaspoon tse 2 tsa oli ea mohloaare, bakeng sa ho hlatsoa

Likopi tse 1 1/2 tsa raese e sootho

1 kopi ea raese e hlaha

1/3 senoelo sa oli ea mohloaare

1/3 senoelo sa asene ea veine ea Sherry

2 tablespoons thyme e ncha, letsoai le khethiloeng, ho latsoa

pepere e ncha, ho latsoa

1/2 senoelo sa cranberries e omisitsoeng

1/2 senoelo sa li-pecans, tse khethiloeng

Litsela:

Preheat oven ho likhato tse 400. Hlakola li-membrane le peo ea squash. Khaola karolo e ka tlase ea halofo ea squash e le hore e tiee. Hlatsoa nama ea squash ka oli ea mohloaare. Beha squash ka lehlakoreng le ka pane ea ho baka, eseng letlapa la li-cookie. Bake ka metsotso e ka bang 30-40, ho fihlela squash e phehiloe hanyenyane. Fa o setse o le mo bogareng jwa go baka, tsenya metsi a sekae mo paneng gore squash se se ngaparele. Behella ka thōko ho fihlela motsoako oa ho kenya lintho o lokisoa. Se ke oa pheha squash ho fihlela ha nako e ntse e feta, kaha ho baka ho setseng ho tla etsoa kamora ho kenya lintho ka har'a squash.

Pheha lirafshoa ka bobeli ho latela litaelo tsa liphutheloana tsa bona. Ha raese e ntse e pheha, lokisa moaparo ka ho kopanya oli ea mohloaare, asene ea veine, thyme. le konofolo. Eketsa letsoai le pepere ho latsoa. Ka sekotlolo se seholo, kopanya vinaigrette le lira tse futhumetseng ebe u li akhela. Kopanya li-cranberries le li-pecans ebe u li aba ka mokhoa o ts'oanang.

U sebelisa khaba, tlatsa squash ka stuffing e le hore e bokelloe ka holim'a moeli oa squash. Beha squash hape ka pane ea ho baka ka lehlakoreng le holimo. Koahela ka foil 'me u chese metsotso e meng e 20, kapa ho fihlela squash e le bonolo.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Likhalori: 330

Mafura: 11g

Cholesterol: 0mg

Sodium: 240mg

Li-carbs: 55g Fiber: 6g

Tsoekere: 4g

Liprotheine: 6g

Recipe e fanoang ke Rachel Begun, MS, RD.

Tsokolate Chip Pecan Raw Ice Cream

Motho e mong le e mong a ka natefeloa ke pheko ena ea ice cream! E tletse mafura a monate 'me ha e na gluten, ha e na lebese, ha e na soya ebile ha e na k'holeseterole.

E sebeletsa: 6

Nako ea ho itokisa: metsotso e 10

Lisebelisoa:

Likopi tse 4 tsa metsi a hloekisitsoeng

Likopi tse 2 tsa pecans ea tlhaho

Senoelo sa 3/4

1 teaspoon lero la agave e tala (ka boikhethelo)

1 teaspoon lero la vanilla

1 kopi ea lebese ea tlhaho ea mahala ea chokolete e lefifi

Litsela:

Beha lisebelisoa tsohle (ntle le li-chips tsa Chocolate) ho blender kapa processor ea lijo. Koahela ka lebelo le phahameng ho kopanya hantle, metsotso e ka bang 2.

Kenya tsokolate chips 'me u tsose ka khaba. Lumella ho fola ka sehatsetsing ka metsotso e 30, ebe u beha ka sehatsetsing ka lihora tse ka bang 2.

Lintlha tsa phepo e nepahetseng ka kopi e le 'ngoe e sebeletsang:

Likhalori: 209

Mafura: 31g

Mafura a khotsofatsang: 31g

Lik'habohaedreite: 35g

Tsoekere: 27g

Protheine: 5.2g

Recipe ka tlhompho ea Mark D. Emerson, DC, CCSP.

Pecan Pie e Betere Bakeng sa Uena

Kakaretso ena ea pecan pie ha e sebelise sirapo ea poone kapa botoro empa e latsoa hantle feela joaloka recipe e ratoang ke malapa a hau. Leka-ha ho motho ea tla tseba phapang! Bona kamoo selae se le seng sa risepe ena se kenang moetlong, lipalo li tla u makatsa!

E sebeletsa: 10

Nako ea ho itokisa: metsotso e 20

Nako ea ho pheha: metsotso e 30 ho isa ho e 40

Lisebelisoa:

1 senoelo sa tsoekere e sootho e bobebe

1/4 senoelo tsoekere e tšoeu

1/4 senoelo sa oli ea kokonate

Mahe a 3

1 isipuni phofo e nang le morero

1 tablespoon lebese la 2%

1 teaspoon lero la vanilla

1 kopi e khethiloeng pecans

Litsela:

1. Preheat oven ho ea likhato tse 350 F (175 likhato tsa C).

2. Ka sekotlolo se seholo, otla mahe ho fihlela a phophoma, 'me u tsose ka oli ea kokonate. Hlohlelletsa tsoekere e sootho, tsoekere e tšoeu le phofo; kopanya hantle. Qetellong eketsa lebese, vanilla le linate.

3. Tšela ka har'a khetla ea pie e sa besoang ea lisenthimithara tse 9. Boha ka ontong e futhumetseng pele metsotso e 10 ho ea ho likhato tse 400, ebe o fokotsa mocheso ho isa ho likhato tse 350 ebe o chesa metsotso e 30 ho isa ho e 40, kapa ho fihlela o etsoa.

Palo ea phepo e nepahetseng ka ho sebeletsa: Likhalori: 342

Mafura: 20.9g

Mafura a Koahetseng: 7.6g

Sodium: 134mg

Li-carbs: 45g

Tsoekere: 35.6g

Liprotheine: 3.9

Recipe e fanoang ke Chef Justin Keith oa Food 101 e Atlanta.

Liprotheine tsa Pecan Smoothie

Sirapa ea sehlopha sa B e fana ka tatso e ntle, e matla ea maple empa u ka sebelisa mofuta oa hau oo u o ratang. E-ba le bonnete ba hore ha u sebelise sirapo ea maiketsetso ho boloka risepe ena ea smoothie e phetse hantle!

E sebeletsa: 2

Nako ea ho itokisa: metsotso e 10

Lisebelisoa:

1 kopi ea pecans e tala, e kolobisitsoe lihora tse 2 kapa ho feta

Likopi tse 2 metsi a tlhotliloeng

Libanana tse 2 tse hoammeng

Makhasi a 3 a maholo a romaine lettuce

1 tablespoon fatše flaxseed

2 tablespoons pure maple sirapo

Di-teaspoon tse 2 tsa vanilla tse nkiloeng

1/2 teaspoon sinamone

hlaba letsoai le sa hloekisoang

Litsela

Kenya lisebelisoa tsohle ho blender le puree ho fihlela e boreleli.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Lik'hilojule: 575

Mafura: 41g

Mafura a khotsofatsang: 4g

Sodium: 5mg

Li-carbs: 53mg

Faeba: 12g

Protheine: 7g

Recipe ka tumello ea Sheree Clark, fereko Tseleng.

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