Libara tsena tsa Letsatsi la No-Bake Cashew li entsoe ka metsoako e 3 feela

Litaba

• No-Bake Cashew Date Bars ka Tsokolate Drizzle
• Tlhahlobo bakeng sa

Tlola mekoallo e rekiloeng lebenkeleng ebe u khetha ho iketsetsa libare tsa matla u sebelisa metsoako e meraro. Ke ne ke sa nahane hore ho ka khonahala - haholoholo bakeng sa ho etsa mekoallo e phetseng hantle, e monate - empa risepe ena ke bopaki ba hore o ka e etsa habonolo mme ka potlako.

Bukeng ea ka ea morao-rao ea ho pheha, Buka ea Cookbook e Molemo ka ho Fetisisa ea 3-Ingredient (E reke, $ 22, amazon.com), ho na le lipepepe tse 100 tse sebelisang metsoako e meraro feela, ho kenyelletsa lijo tsa hoseng, sopho, lisalate, lijo tsa mots'eare, lijo tsa mantsiboea, mahlakore, lijo tse bobebe le lijo tse tsoekere.U hloka feela lijo tse tharo tsa lijo-thollo ho phaella ho lisebelisoa tse tharo tseo recipe e 'ngoe le e' ngoe e li hlokang: letsoai, pepere e ntšo le oli ea mohloaare.

Ehlile, lijo tse bobebe le tse tsoekere ke karolo eo ke e ratang ka ho fetisisa bukeng ea ho pheha. Hangata batho ba reka lihlahisoa tsena empa u ka li etsa habonolo ka lintho tse fokolang feela. Ho lekanyetsa metsoako ho kuta chelete mokoloto oa hau oa korosari le ho boloka nako kaha ha ho na prep. Hape, o ka netefatsa hore ha ho na lisebelisoa tse makatsang tsa tlatso kapa li-additives tse nyonyehang. Ke hona moo risepe ena ea Cashew Date Bars ka Chocolate Drizzle e kenang.

Lisebelisoa tsena tsa matla li entsoe ka li-cashews, matsatsi le chokolete e monate, 'me e' ngoe le e 'ngoe ea metsoako e phetha karolo ea bohlokoa:

• Li-cashews tse tala: Linate tsena tse sa tšeloang letsoai li fana ka mafura a sa pheleng hantle a phetseng hantle pelong. Hape ke mohloli o motle haholo oa magnesium le koporo ebile ke mohloli o motle oa vithamine K, tšepe, phosphorus, manganese le zinc por onza. Ho toasting ea cashews ho eketsa tatso mme ho thusa ho eketsa sesebelisoa se ommeng se tlatsang matsatsi a mongobo hantle.
• Matsatsi a behiloeng: Letsatsi le le leng le nang le likoti le fana ka lik'hilojule tse 66, 18g carbs, 16g ea tsoekere ea tlhaho, le 2g fiber. E boetse e na le li-vithamine tsa B tse nyane, calcium, magnesium, le potasiamo le li-phytochemicals tse 'maloa (metsoako ea limela e thusang ho thibela le ho loantša mafu) ho kenyeletsoa li-anthocyanins, carotenoids le polyphenols. Matsatsi a thusa ho kopanya mekoallo hammoho le ho eketsa monate oa tlhaho. (Related: 10 Ka tlhaho Litlhahiso tsa Letsatsi le Monate bakeng sa Sejo se monate)
• Chokolete e monate: Ke li-ounces tse peli feela tsa chokolete tse sebelisoang, e seng haholo ha ho nahanoa ka risepe e hlahisa li-servings tse robeli. Chelete e nyane ea chokolete e lekane ho etsa hore tatso ena e be monate. Haeba u sebelisa bonyane karolo ea 60 lekholong ea chokolete e lefifi, u tla boela u fumane theobromine, e leng antioxidant e bontšitsoeng ho thusa ho fokotsa ho ruruha le ho thusa ho theola khatello ea mali. (Ho feta mona: Melemo ea Lebese le Chocolate e Lefifi)

Hase feela hore mekoallo ena e hloka metsoako e meraro feela, empa hape ha ho hlokahale hore u e apehe, e leng se etsang hore ho be bonolo ho e lokisetsa. Na u ikemiselitse ho ba leka? Tlhaloso e felletseng: Hang ha o se o entse libaka tsa motlakase tse sa phehoang, o ke ke oa batla ho reka mekoallo e seng e entsoe. (Leka hape ho etsa mefuta e meng e meraro ea diresepe bakeng sa makhapetla a monate le a letsoai a tsokolate, Almond Oat Energy Bites le Mini Blueberry Muffin Bites.)

No-Bake Cashew Date Bars ka Tsokolate Drizzle

E etsa: mekoallo e 8

Lisebelisoa

• 1 kopi e le 'ngoe ea li-cashews tse tala, tse hahiloeng ka majoe
• Likopi tse 1 1/2 tsa litholoana tse omisitsoeng
• 2 oz bonyane 60% ea chokolete e monate
• 1/8 tsp letsoai

Litsela:

1. Ka skillet e nyenyane holim'a mocheso o tlaase-tlaase, toast cashews ho fihlela e le sootho, metsotso e 3 ho isa ho e 4. Tlosa mochesong 'me u lumelle ho pholile bonyane metsotso e 10.
2. Kenya li-cashews tse pholileng, matsatsi le letsoai ho blender kapa processor ea lijo. Pula, ho theola mahlakore ka khaba ea lepolanka nako le nako, ho fihlela batter e le letsoai le boreleli.
3. Tšoaea sejana sa ho baka khalase se bolelele ba lisenthimithara tse 8 le pampiri e entsoeng ka letlalo. Spoon batter ka sejana se lokiselitsoeng sa ho baka (kapa u arole lijana tse peli, haeba u sebelisa) 'me, u sebelisa menoana e hloekileng, e sutumelle ka har'a sejana sa ho baka esita le holimo. Koahela le refrigerate ho fihlela mekoallo e tiisa, bonyane metsotso e 15 le lihora tse 24.
4. Beha tsokolate ka sekotlolo se sireletsehileng sa microwave 'me u chese ka holimo, u hlohlelletsa metsotsoana e meng le e meng e 20, ho fihlela e qhibiliha, hoo e ka bang motsotso o le mong.
5. Tlosa sejana sa ho baka sehatsetsing 'me u sebelise khaba ho tšela chokolete holim'a mekoallo. Kenya sejana sa ho baka sehatsetsing ho beha chokolete, bonyane lihora tse 2.
6. Tlosa mekoallo ka hloko ka ho ntša pampiri e entsoeng ka letlalo ebe u e beha holim'a lepolanka. U sebelisa thipa e bohale kapa sehang sa pizza, khaola esita le mekoallo e robeli ebe u sebeletsa. Boloka masalla ka setsing se tiisitsoeng sehatsetsing matsatsi a mahlano.

Copyright Toby Amidor, Buka e Molemohali ea Lithako tse 3: Litlhapi tse 100 tse potlakileng le tse bonolo bakeng sa motho e mong le e mong.. Robert Rose Books, Mphalane 2020. Setšoantšo se fanoe ke tumello ea Ashley Lima. Litokelo tsohle li sirelelitsoe.

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