Ice-cream ea Avocado ea 4 eo U tla Batla ho e Boloka e Bolokiloe Sehatsetsing sa Hau

Litaba

• Avocado Ice Cream Add-Ins le Tatso:
• Recipe ea Ice Cream ea Avocado
• Tlhahlobo bakeng sa

Fumana sena: Moamerika ea tloaelehileng o ja liponto tse 8 tsa avocado selemo le selemo, ho latela Lefapha la Temo la United States (USDA). Empa avocado ha se feela bakeng sa toast e monate kapa chunky guac, joalo ka ha Sydney Lappe, M.S., RD.N., mohlophisi oa phepo e nepahetseng ea St.

E entsoe ka metsoako e mene feela, risepe ena e monate ea avocado ea ice cream e jara karolo e fetang karolo ea boraro ea avocado ka har'a halofo ea senoelo se seng le se seng. Seo se bolela hore o tšoaea ligrama tse ka bang 4 tsa fiber e nang le botenya le li-gram tse 8 tsa mafura a phetseng hantle pelong ka sekotlolo se le seng feela sa sopho e halikiloeng, ho latela USDA. Le hoja mafura a mangata a avocado a ka etsa hore u ipotse hore na ho molemo ho uena ho feta pint e tloaelehileng, tseba hore ligrama tse 5.5 tsa mafura ana ke monounsaturated. Mofuta ona oa mafura o ka thusa ho theola maemo a cholesterol ea LDL, e ka koalang kapa ea thiba methapo, ho latela National Institutes of Health. (BTW, ha se eona feela melemo ea bophelo bo botle ba botoro, litholoana tse tala - e, li-avocado ke litholoana.)

Ka mokhoa o ts'oanang, ho fana ka risepe ea ice cream ea avocado ho fana ka likhalori tse 140 - e batlang e lekana le ts'ebeliso ea vanilla e tloaelehileng. Halofo ea lik'hilojule tseo, leha ho le joalo, e tsoa ho mafura a u loketseng, eseng tsoekere e ekelitsoeng kapa sirapo ea poone - metsoako e se nang phepo e atisang ho fumanoa liphaepeng tseo u ka li fumanang lebenkeleng la korosari.

Ho etsa bonnete ba hore ice cream ea avocado ea hau e na le phepo e nepahetseng 'me e le tranelate ka hohle kamoo u ka khonang, "khetha li-avocado tse butsoitseng hanyenyane empa li tiile, tse se nang matheba a mangata kapa a leha e le afe kapa matheba a sootho letlalong," ho etsa tlhahiso ea Lappe. Le ha li-avocado e le litholoana, li na le ho hloka monate oa tlhaho litholoana tse ngata tse fanoang, oa hlalosa. Ke ka lebaka leo Lappe a kopanyang libanana tse hoammeng - tse eketsang monate o hlokoang haholo - ka ice cream ea hae ea avocado. O re: "Motsoako oa tsena tse peli o fa ice cream ena boreleli bo boreleli ntle le lebese, tsoekere e ekelitsoeng, kapa metsoako e meng e sa batleheng e fumanoang hangata litlamong tsa leqhoa." (Ho tloha ho froyo ho ea ho gelato, mona ke mokhoa oa ho khetha li-ice cream tse phetseng hantle ka ho fetisisa 'marakeng.)

Le hoja e tla ba monate ka ho lekaneng, u ka nahana ka recipe ena ea avocado ice cream e le motheo oa ho haha ​​​​ho eona. "Bakeng sa motsoako o khathollang le o khotsofatsang, kopanya khaba ea tsokolate e lefifi le lerotholi kapa tse peli tsa koena bakeng sa pheko ea koena ea chokolete," ho etsa tlhahiso ea Lappe. Kapa leka e 'ngoe ea li-combos tsa bonase tse ka tlase.

Avocado Ice Cream Add-Ins le Tatso:

• Berry Blast: Kopanya 1/2 senoelo sa monokotsoai o leqhoa.

• Creamsicle: Kenya likhaba tse 2 tsa lero la lamunu.

• Li-Vibes tsa Hawaii: Koahela 1/2 senoelo sa phaenapole e ncha kapa e entsoeng ka makotikoting ka ice cream, ebe ka hodimo ka khaba e le 'ngoe ea kokonate le khaba e le' ngoe ea linate tsa macadamia.

• PSL: Koahela 1/2 senoelo sa mokopu o entsoeng ka makotikoting, 1/2 teaspoon sinamone, le 1/2 teaspoon nutmeg, ebe o phahama ka khaba e le 'ngoe ea pecans.

• Monkey ea Nutty: Koahela likhaba tse 2 tsa botoro ea linate tsa tlhaho (joalo ka e 'ngoe ea lipakete tsa RX Nut Butter single-Serving Packets, e reke, $ 12 bakeng sa 10, amazon.com), ebe o phahama ka 1/2 banana e sa tsoa khuoa, le sopho e entsoeng ka khaba e le 1 .

  
  

• Liperekisi le Cream: Kopanya ka 1/2 senoelo sa liperekisi tse ncha.

Ho feta moo, ha o hloke lisebelisoa tse majabajaba ho sebetsana le risepe ea ice cream ea avocado. Mofuta ofe kapa ofe oa blender kapa processor ea lijo o lokela ho etsa mosebetsi hantle, empa ho latela mohlala, o kanna oa hloka ho hlakola mahlakore hanyane kapa ho o hlophisa ka lihlotšoana. Haeba u e-na le masalla, a boloke ka sehatsetsing ka setshelong se tiisitsoeng ka thata, joalo ka Tovolo 1 1/2-Quart Glide-A-Scoop Ice Cream Tub (Buy It, $ 15, amazon.com), ho fihlela ho tse tharo likhoeli. (E amanang le eona: Na ho a khonahala ho ja avocado e ngata haholo?)

Le ha ice cream ea avocado ea silika e le monate hoo Lappe a reng "e kanna ea se tšoarelle nako e telele," hopola hore USDA e khothaletsa ho fokotsa mafura a hau ka liperesente tse 20 ho isa ho tse 35 tsa likhalori tsa hau tsa letsatsi le letsatsi - kapa ligrama tse ka bang 44 ho isa ho tse 78. Kahoo haeba u rera ho ba le sekotlolo (kapa tse tharo) sa ice cream ena ea avocado, nahana ka ho boloka ts'ebeliso ea hau ea lijo tse ling tse mafura (nahana: linate, lipeo le lijo tsa leoatleng) kelellong ea letsatsi leo.

Recipe ea Ice Cream ea Avocado

E etsa: 8 1/2-linoelo tsa linoelo

Lisebelisoa

• Li-avocado tse butsoitseng tse 3

• Libanana tse 3 tsa boholo bo mahareng, tse ebotsoeng, tse khaotsoeng, 'me li hatselitsoe

• 1 teaspoon lero la vanilla

• 1/4 senoelo sa lebese leo u le ratang le sa tsoekere (la likhomo, almonde, lebese la cashew), hammoho le likhaba tsa 1-3 ha ho hlokahala

• Li-sweeteners le li-add-ins ka boikhethelo

Litsela:

1. Khaola li-avocado ka halofo, tlosa likoting, 'me u hlakole nama e jeoang ka har'a motsoako oa lijo kapa blender.

2. Kenya likotoana tsa banana tse hoammeng le vanilla e nkiloeng ho processor ea lijo kapa blender.

3. Puree metsoako ho fihlela motsoako o boreleli. Eketsa lebese la splash ha ho hlokahala ho fihlela ice cream e tšoanang le e tsitsitseng. U kanna ua hloka ho emisa ho sebetsa le ho hlakola mathoko hang kapa habeli.

4. Hang ha o boreleli, fetisetsa motsoako ho tsoa ho processor ea lijo kapa blender ka sekotlolo, ebe o penya ka hloko li-ins-ins, haeba ho le joalo.

5. Nka khaba 'me u cheke ka hare, kapa u hatsele bakeng sa hamorao. (Tlhokomeliso: Hang ha e le leqhoa, ice cream ea avocado e ka hloka ho qhibiliha ka metsotso e ka bang 5 pele e sebeletsa.)

Lintlha tsa phepo e nepahetseng ka 1/2-kopi e entsoeng ka lebese la almond le sa tsoetsoeng: lik'hilojule tse 140, mafura a 9g, protheine ea 2g, 10g net carbs.

Tlhahlobo bakeng sa