Phatlalatsang Lerato

Litaba

• Butter ea Cashew
• Botoro ea Peo ea Soneblomo
• Butter ea Hazelnut
• Butter ea Kokonate
• Butter ea Peō ea Mokopu
• Botoro ea Walnut
• Botoro ea Soynut
• Butter ea Nut
• Tlhahlobo bakeng sa

Nako e telele e lekanyelitsoe likhethong tse peli tse bosootho bo bosoeu kapa tse hlabosang tsa peanut butter (le tse alejiki ho legume) li ile tsa hooa ka thabo ha botoro ea almonde e fihla papatsong, e fa motho e mong le e mong ntho e ncha ho e kopanya le jelly ea bona.

Empa haeba tlhase ea hau bakeng sa AB e fokotsehile (joalo ka ha ho etsahala kamanong e 'ngoe le e' ngoe), ho na le likhetho tse ling tse ngata mabenkeleng kajeno tse fanang ka litatso tse ikhethang le lintlha tsa phepo e nepahetseng-le mekhoa e batlang e sa feleng ea ho li sebelisa litlolong. Ela hloko lintlha tsena tse thahasellisang. Li ntle haholo, u tla tlameha ho loana hore u se ke ua li ja ka kotloloho ho tsoa nkhong.

Butter ea Cashew

Ka tatso ea boithabiso, botoro, cashew butter e ke ke ea soetseha. E ruile ka mofuta oa mafura ao u a batlang lijong tsa hau: monounsaturated. Liphuputso li fana ka maikutlo a hore ho tlosa lijo tse nang le mafura a mangata haholo bakeng sa tse nang le mafura a monounsaturated ho ka ntlafatsa linomoro tsa k'holeseterole, ho etsa hore sena se hasane haholo.

E leke: Ixnay tranelate e boima ka sopho e tsoekere le lisoso tsa chokolete tse kang ganache, ebe u hlohlelletsa ka tranelate ea cashew. Beha botoro ea cashew ka har'a blender e nang le metsi a lekaneng ho e koahela ebe o kopanya ho fihlela o boreleli haholo.

Re rata: Hang hape Butter Organic Cashew (onceagainnutbutter.com)

Botoro ea Peo ea Soneblomo

Ka mokhoa o ts'oanang ka sebopeho le tatso ea peanut butter, botoro ea peo ea soneblomo e ntse e tsebahala haholo likolong moo PB e qojoang. Empa ha ho hlokahale hore u be ngoana e le hore u natefeloe ke li-omega fatty acids le magnesium, e leng diminerale e bontšang tšepiso ea ho loantša mofetše oa mala, mofuta o kotsi haholo oa lefu lena.

E leke: Bakeng sa ho sotha ha hummus, kopanya hammoho 1/2 senoelo sa botoro ea soneblomo, 1 (14-ounce) e ka etsa li-chickpeas, 1/3 senoelo sa oli ea mohloaare e sa tsoakoang, li-clove tse 2 tsa konofolo, lero la lemone e le 1, le teaspoon e 1 ea kumine lijong. motlakase. Sebelisa ha sandwich e hasana kapa e qoelisoa bakeng sa crudités.

Re rata: Ho Hasoa ha Peō ea Soneblomo ea SunButter Organic Unsweetened (sunbutter.com)

Butter ea Hazelnut

Ha e sa koaheloa ka oli e sa thabiseng ea palema, chokolete, le tsoekere e ngata ka ho sebetsa joalo ka li-Oreos tse 'nè le halofo, u khona ho elelloa-'me u lemalle lintlha tse ruileng, tse tsubang tsa hazelnut butter. Ha ho mohla o tla nahana hore o boetse o fumana moriana oa limatlafatsi o kenyeletsang vithamine E le koporo, e leng bohlokoa bakeng sa metabolism ea tšepe e nepahetseng, bophelo bo botle ba 'mele le collagen synthesis (bala: Ho hlokahala bakeng sa bophelo bo botle ba masapo le letlalo.)

E leke: Abela botoro ea hazelnut likhaeong tsa apole, sengoathoana sa chokolete e lefifi, kapa makumane a lijo-thollo kaofela. Kapa jazz e apere liaparo tsa hau tse latelang tsa salate ka ho kopanya khaba e 1 ea botoro ea hazelnut, 2 tablespoons asene ea asene, khaba e 1 ea mahe a linotši, 1 minced garlic clove, 1 teaspoon orange zest, 1/4 teaspoon letsoai la leoatle le 1/4 senoelo sa oli ea mohloaare.

Re rata: Butter ea EdenNuts Hazelnut (almondie.com)

Butter ea Kokonate

Phomolo ea molomong oa hau, botoro ea coconut e entsoe ka ho hloekisa nama e nang le fiber e ngata ea coconut hore e be botsitso, ho fapana le oli ea coconut, e hlahisoang ke oli e hatellang e tsoang nameng. Le ha ho le joalo Ho qoba kokonate hobane u nahana hore mafura a mangata a mafura a kotsi bakeng sa pelo ea hau? Phuputso ea morao-rao e belaella tumelo ena eo e leng khale e le teng, kahoo u ka emisa ho nahana ka lijo tsena tse bolileng e le diabolose.

E leke: Ke keketso ea 'molai ho li-smoothies, lijo-thollo tse phehiloeng joalo ka oatmeal, litapole tse halikiloeng le li-muffin tsa Senyesemane tse halikiloeng.

Re rata: Nutiva Organic Kokonate Manna (nutiva.com)

Butter ea Peō ea Mokopu

Ho sila li-castoffs tsa jack-o-lantern ho hlahisa semela sa emeralde se latsoang lefats'e se chockablock ka magnesium, vithamine K le phosphorus. Joalo ka calcium le vithamine D, phosphorus e bohlokoa ho boloka masapo le meno a matla, 'me e kenella metabolism ea matla. Ho feta moo, li-phytosterol tse lipeong tsa mokopu li ka thibela ho kenella ha k'holeseterole ka maleng, ka hona ea theola palo ea k'holeseterole.

E leke: Etsa seneke sa kapele, se nang le phepo ka ho tlotsa botoro ea peo ea mokopu holim'a tortilla e nyenyane ea lijo-thollo le ho tšela liapole tse sehiloeng le liapolekose tse omisitsoeng tse khaotsoeng.

Re rata: Ka tlhaho Nutty Organic Pepita Sun Seed Butter (naturallynutty.com)

Botoro ea Walnut

Mamela batho ba jang meroho le li-vegans: Botoro ea Walnut e na le omega-3 fatty acids - haholo-holo alpha-linolenic acid - ho feta linate tse ling. ALA e ka fokotsa kotsi ea lefu la tsoekere la mofuta oa 2, ho latela liphuputso tsa morao-rao, 'me le hoja lebaka le tobileng la ho amana hona ha le so tsejoe, u se ke ua lumella seo ho u thibela ho nka mohlala oa bohale bo halefileng ba botoro ena.

E leke: Ka sesebelisoa sa lijo, kopanya hammoho 1/3 senoelo sa botoro ea walnut, 1/2 senoelo sa lifeiga tse omisitsoeng, likhaba tse 2 tsa sirapo e hloekileng ea maple, teaspoon e 1 ea vanilla le 1/4 teaspoon fatše cloves ka pente. Tsoela libolo 'me u chese bonyane hora. Boloka sehatsetsing bakeng sa seneke sa ho phamola le ho tsamaea.

Re rata: Artisana Organic Raw Walnut Butter (artisanafoods.com)

Botoro ea Soynut

Mokhoa o mong o motle bakeng sa tse hananang le linate, botoro ea soya e khoahlapisitsoe ho soya e omisitsoeng, e nang le linate, ka hona e tsoa ka holim'a lethathamo lena bakeng sa protheine e felisang tlala. Mefuta e meng e kenyelletsa magnesium, phosphorus, vithamine K, le folate, vithamine ea B e amanang le kotsi e tlase ea ho ba le khatello ea mali e phahameng.

E leke: Koahela popi ea soynut butter ka 1/2 senoelo lebese le leng le le leng la almonde le yogurt ea Greece, banana e nang le serame le ho fafatsa sinamone bakeng sa smoothie e boreleli. Bakeng sa ho loma hamonate thapama, ina lithupa tsa celery ho eona.

Re rata: IM Soyy e nang le phepo e sa tsoekere e sa tsoakoang ea Butter (soynutbutter.com)

Butter ea Nut

Sohle se hlokahalang ho etsa nut butter ke ho tobetsa konopo le mamello, kaha linate tse ling li nka nako e telele ho sebetsa ho feta tse ling. Bakeng sa tatso e tebileng, chesa linate ka ontong ea likhato tse 350 ka metsotso e ka bang 10, ebe u pholile mocheso oa kamore pele u kopanya. (Haeba u sebelisa makotomane, ho molemo hore u tlole matlalo a 'ona ka mor'a ho halika.) U ka khomarela Jane, kapa u leke lisebelisoa tse kang phofo ea cocoa, peo ea folaxe, mahe a linotši, sinamone, zest ea lamunu, kapa esita le phofo ea chili ea chipotle. . Nka lintho boemong bo latelang ka ho kopanya linate tse fapaneng, joalo ka lialmonde le li-pecans.

Lisebelisoa:

Likopi tse 2 linate

1 tablespoon oli (re rata kokonate)

Litsela: Beha lisebelisoa ka har'a sesebelisoa sa lijo 'me u kopanye holimo ho fihlela li le tranelate, u hlakola mahlakoreng a setshelo ka makhetlo a seng makae. Linate li tla feta mekhahlelo e meraro: ea pele e khethiloe, ebe e lumpy, 'me qetellong e boreleli. Haeba motsoako o sa be monate ka ho lekaneng, eketsa oli e nyenyane. Boloka ka sehatsetsing nako e ka etsang khoeli.

Tlhahlobo bakeng sa