8 Zvinoshamisa Zvinonaka uye Hutano Pecan Mapoka

Zvemukati

• Chevre Stuffed Peppers nePecans
• Buttery Cinnamon Pecans
• Yakanaka Pecan Fennel Soup
• Homemade Maple Pecan Popcorn
• Pecan Cranberry Yakaputirwa Acorn squash Recipe
• Chocolate Chip Pecan Raw Ice Cream
• Zvirinani-Kune-Iwe Pecan Pie
• Pecan Mapuroteni Smoothie
• Ongororo ye

Yakazara neprotein, fiber, mafuta ane utano hwemwoyo, uye 19 mavhitamini nemaminerari inoita kuti pecans ive chikamu chekudya kwako nemabikirwo anonaka aya kubva kumuto usingatarisirwi kuenda kune pecan pie ine inenge hafu yemakoriyumu nemafuta echinyakare resipi.

Chevre Stuffed Peppers nePecans

Aya mapepper akaputirwa nemiriwo anoita mharidzo yakaisvonaka pamabiko echisvusvuro asi zviri nyore kuita pausiku hwevhiki.

Inoshanda: 4

Nguva yekugadzirira: maminetsi gumi nemashanu

Nguva yekubika: 10-15 maminetsi

Zvisungo:

4 mhiripiri tsvuku yakakangwa

4 oz yakapfava mbudzi chizi, senge Belle Chevre

¼ mukombe basil mashizha, chiffonade

1/4 mukombe pecans, yakakangwa

1/4 mukombe mazambiringa akaomeswa

1 tablespoon mafuta omuorivhi

munyu uye pepper itsva

Mafambiro:

Preheat kusvika kuma450 degrees. Isa mapepper pabhodhi rekucheka uye uvhure imwe neimwe nekuita chidimbu kune rumwe rutivi. Fukidza nomunyu uye mhiripiri. Paridza chipunu chembudzi chizi pasi pakati. Kunyangwe kugovera basil, pecans, uye mazambiringa akaomeswa kumusoro, kuchengetedza chidiki chega chega chekushongedza.

Peta mhiripiri imwe neimwe kuti uvhare uye wodzvanya zvinyoro nyoro. Isa pane kubheka jira rakakomberedzwa nemapepa uye riine mafuta omuorivhi. Bika kwemaminitsi gumi, kusvikira mbudzi chizi ichibuda. Ronga pandiro yekushandira, kushongedza nebasil, pecans uye mazambiringa akaomeswa.

Chikamu chehutano pane mhiripiri yakakanyiwa:

Makorori: 202

Mafuta: 14g

Mafuta akaguta: 5g

Cholesterol: 13mg

Sodium: 231mg

Potassium: 127mg

Carbohydrate: 12g

Fiber: 1.8g

Shuga: 9.3g

Mapuroteni: 6.7g

Recipe neruremekedzo rwaTasia Malakasis, Belle Chevre.

Mufananidzo Wechikwereti: Stephanie Schamban

Buttery Cinnamon Pecans

Kanganwa yakakora sinamoni mupumburu uye unakirwe aya anonaka pecans pachinzvimbo. Iwo mashoma mapecans epecans anongogutsa pasina mhosva. Uyezve, ivo vane gluten-isina uye yakaderera glycemic.

Inoshanda: 4

Zvisungo:

1/2 pound pecans

1 tablespoon ghee (yakajeka bhotela) kana kokonati mafuta kune vegans

1/8 teaspoon Celtic kana Himalaya munyu, kana zvimwe kuravira

1/4 teaspoon sweet leaf stevia, kana kupfuura kuravira

1 tablespoon sinamoni

1/4 teaspoon vanilla extract (kusarudza)

Mirayiridzo

1. Ovhenji inopisa kusvika pamadhigirii mazana matatu nemakumi matatu. Roast pecans kwemaminitsi gumi kusvika ku15, zvichienderana nehukuru.

2. Sungunusa ghee kana mafuta mupoto yakakura zvakakwana kuti ibate pecans mushure mekugochwa.

3. Blend mune yakasara yezvigadzirwa uye isa parutivi.

4. Kanda mapecans anopisa akachekwa mupoto nemunyu wakanyungudika uye kamudzira kupfeka.

5. Rega kutonhorera uye kushumira zvishoma kudziya kana kutonhora. Refrigerate zvasara pecans.

Nutrition mamaki paawa imwe chete inoshumira:

Makorori: 106

Mafuta: 11g

Carbs: 2.8g

Recipe neruremekedzo rwaDebbie Johnson, anotengesa zvakanyanya munyori we Kunakidzwa neGF/LG Chikafu bhuku rekubika.

Yakanaka Pecan Fennel Soup

Uyu muto unotapira uye nutty ndewemuriwo uye gluten-isina. Pasi pemakumi zana macalorie kuishandira ndiyo imwe yenzira dzakanakisa uye dzinogutsa dzekunakidzwa nemapecans.

Inoshanda: 8

Nguva yekugadzirira: maminetsi gumi

Nguva yekubika: maminetsi gumi nemashanu

Zvisungo:

2 makuru fennel mababu ane madzinde, akachekwa

2 tablespoons mafuta omuorivhi

2 maekisi makuru, akachekwa

1 hombe chena hanyanisi, yakagurwa zvakanaka

1 tablespoon fresh oregano mashizha, pamwe chete nezvimwe zvekushongedza

1/6 teaspoon yegungwa munyu

3 makapu green tea, yakabikwa

1 tablespoon uchi

3 makapu matsva mwana sipinashi

1/2 mukombe pachena isina-mafuta echiGreek yogati, uyezve zvekuwedzera

1 teaspoon orange zest

2 teaspoon yakachena orenji muto

1/3 mukombe pecans, pasi

Mafambiro: Mune skillet hombe, sunga chena hanyanisi uye maorivhi emafuta kusvika caramelized, ingangoita maminetsi mashanu. Wedzera fennel uye maekisi; bika kwemaminetsi gumi kana kusvika zvapfava.

Chinjana musanganiswa kune processor yekudya, wedzera zvakasara zvinoshandiswa. Pulsa kusvika yatsetseka.

Isa muto mundiro dzekushumira. Gadzira pamwe neakawedzera yogati yechiGreek uye matsva oregano mashizha.

Chikafu chemuviri pakushanda:

Makorori: 96

Mafuta: 6g

Mapuroteni: 8g

Carbohydrate: 13g

Recipe neruremekedzo rwaAmie Valpone weiyo Hutano Apple.

Homemade Maple Pecan Popcorn

Kanganwa chibage checaramel, chikafu ichi chisina-zvakanyanya-chinotapira chine fiber, mapuroteni, zviyo zvakakwana, uye inopa 8 muzana yeRDA yesimbi.

Inoshanda: 1

Nguva yekugadzirira: 5 maminitsi

Nguva yekubika: NA

Zvisungo:

2-3 makapu popcorn, akaputika

2 maspuni 100 muzana pure maple syrup

¼ mukombe pecans, akachekwa

Date shuga, kuravira (inenge hafu yeteapuni)

Mafambiro:

Kunyangwe govera maple sirafu pamusoro pemapopcorn. Sakanidza mumapecans uye kusasa neshuga yemusi kuti unwe.

Chikafu chemuviri pakushanda:

Kumbai: 380

Mafuta: 21g

Mafuta akaguta: 2g

Cholesterol: 0mg

Sodium: 5mg

Carbs: 48g

Fiber: 6g

Shuga: 27g

Mapuroteni: 5g

Recipe neruremekedzo rwaRachel Begun, MS, RD.

Pecan Cranberry Yakaputirwa Acorn squash Recipe

Iyi kamukira yakakanyiwa ye squash inopa 40 muzana yemubhadharo wezuva nezuva wevhitamini C uye 15 muzana yesimbi. Uyezve, kushumira kwega kwega kwakagovewa zvakakwana mukati mehafu yeacorn squash kuitira kuti urege kuedzwa kudyisa kuzadza kunonaka.

Inoshumira: 12

Nguva yekugadzirira: maminetsi makumi maviri

Kubika nguva: 40-60 maminitsi

Zvisungo:

6 acorn squash kana dumpling squash diki, hafu

2 mashupuni emafuta emuorivhi, ekutsvaira

1 1/2 makapu mupunga mutsvuku

1 kapu yemupunga wemupunga

1/3 mukombe wemafuta emuorivhi

1/3 mukombe Sherry waini vhiniga

2 tablespoons thyme itsva, yakagurwa munyu, kuravira

mhiripiri itsva yevhu, kuravira

1/2 mukombe wakaomeswa cranberries

1/2 mukombe pecans, yakagurwa

Mafambiro:

Preheat oven kusvika 400 degrees. Scoop kunze membranes uye squash mbeu. Sika pazasi pezasi pe squash imwe neimwe hafu kuti ive yakasimba. Geza nyama ye squash nemafuta emuorivhi. Isa squash akacheka divi pasi mupani yekubheka, kwete rakapetwa cookie cookie. Bika kwemaminitsi makumi matatu kusvika makumi mana, kusvikira squash yabikwa zvishoma. Pakati pekubheka, wedzera mvura shoma mupani kuti squash isanamatire. Gadzira parutivi kusvikira musanganiswa wekupusha wagadzirwa. Usabike squash nzira yose kuburikidza, sezvo zvasara zvekubheka zvichaitwa mushure mekunge izvo zvave kuwedzerwa kune squash.

Pheka ese mairi marisi zvinoenderana neyavo mapakeji mirairo. Ipo mupunga uri kubika, gadzirira kupfeka nekusanganisa pamwe mafuta omuorivhi, waini vhiniga, thyme. negariki. Nyaya nemunyu uye mhiripiri kuravira. Muhomwe huru, sanganisa vinaigrette nemidziyo inodziya uye wokanda kupfeka. Sakanidza cranberries uye pecans uye kugovera zvakafanana.

Uchishandisa chipunu, zadza squash nehuturu kuitira kuti iwedzere pamusoro pemutsara we squash. Isa squash kumashure mukapu yekubheka pamwe nekukanda mativi kumusoro. Fukidza nefoil uye ubike kwemamwe maminitsi makumi maviri, kana kusvika squash yanyorova.

Chikafu chemuviri pakushanda:

Makorori: 330

Mafuta: 11g

Cholesterol: 0mg

Sodium: 240mg

Carbs: 55g Fiber: 6g

Shuga: 4g

Mapuroteni: 6g

Recipe inotenderwa naRachel Begun, MS, RD.

Chocolate Chip Pecan Raw Ice Cream

Wese munhu anogona kunakidzwa neiyi yakanaka-for-iwe ice cream kubata! Yakazara nemafuta akanaka uye haina gluten-isina, mukaka-isina, soy-isina, uye cholesterol-isina.

Inoshumira: 6

Nguva yekugadzirira: maminetsi gumi

Zvisungo:

4 makapu emvura yakasefa

2 makapu organic pecans

3/4 mukombe wakatemwa mazuva, akachekwa

1 teaspoon organic yakasanganiswa agave nekita (zvisarudzo)

1 teaspoon vanilla extract

1 kapu organic dairy yemahara yakasviba chokoreti machipisi

Mafambiro:

Isa zvese zvinoshandiswa (kunze kweChocolate chips) mu blender kana chikafu processor. Sanganisa nekumhanyisa kumhanya kuti usanganise mushe, kwemaminetsi maviri.

Wedzera Chocolate chips uye kurunga nechipunu. Rega kuti utonhorere mufiriji kwemaminitsi makumi matatu, wozoisa mufiriji kwemaawa maviri.

Nutrition mamaki pane imwe kapu inoshumira:

Calories: 209

Mafuta: 31g

Mafuta akaguta: 31g

Carbs: 35g

Shuga: 27g

Mapuroteni: 5.2g

Recipe inodiwa naMark D. Emerson, DC, CCSP.

Zvirinani-Kune-Iwe Pecan Pie

Iyi pecan pie recipe haishandisi sirasi yegorosi kana bhotela asi inonaka sezvakanaka semhuri yako inofarira recipe. Zvizame-hapana munhu achazomboziva mutsauko! Ona kuti chimwe chidimbu cheresipi iyi chinomira sei kuchinyakare, manhamba achakushamisa iwe!

Inoshanda: 10

Nguva yekugadzirira: maminitsi makumi maviri

Nguva yekubika: 30 kusvika 40 maminetsi

Zvisungo:

1 cup sugar brown sugar

1/4 mukombe chena shuga

1/4 mukombe kokonati mafuta

3 mazai

1 tablespoon yose-chinangwa choupfu

1 tablespoon 2% mukaka

1 teaspoon vanilla extract

1 kapu yakatemwa pecans

Mafambiro:

1. Preheat oven kusvika kuma 350 degrees F (175 degrees C).

2. Mundiro huru, rovai mazai kusvikira abuda furo, uye simbisai mafuta ekokonati. Shingairira mushuga tsvuku, chena shuga uye upfu; sangana zvakanaka. Pakupedzisira wedzera mukaka, vanilla, uye nzungu.

3. Dururira muhomwe isina kubikwa 9-inch pie. Bika muhovheni yakapetwa kwemaminitsi gumi pamadhigirii mazana mana, wozodzikisa tembiricha kusvika pamadhigirii mazana matatu (350) uye gadzirira maminetsi makumi matatu kusvika makumi mana, kana kusvika wapedza.

Chikafu chemuviri pakushanda: Macalories: 342

Mafuta: 20.9g

Mafuta Akazara: 7.6g

Sodium: 134mg

Carbs: 45g

Shuga: 35.6g

Mapuroteni: 3.9

Recipe inoremekedzwa naChef Justin Keith weChikafu 101 muAtlanta.

Pecan Mapuroteni Smoothie

Giredhi B maple syrup inopa yakanaka yakapfuma, yakasimba maple flavour asi iwe unogona kushandisa yako yaunoda mhando. Ingova nechokwadi chekuti haushandise manyuchi ekugadzira kuti uchengete iyi smoothie recipe ine hutano!

Inoshumira: 2

Nguva yekugadzirira: maminetsi gumi

Zvisungo:

1 kapu yepecans mbishi, yakanyoroveswa kwemaawa maviri kana kupfuura

2 makapu akasvinwa mvura

2 mabhanana echando

3 hombe yeroma lettuce mashizha

1 punipuni pasi yakasanganiswa

2 tablespoons pure maple syrup

2 maspunipuni vanilla extract

1/2 teaspoon sinamoni

svina munyu usina kunatswa

Mirayiridzo

Isa zvese zvinoshandiswa mu blender uye puree kusvikira yatsetseka.

Chikafu chemuviri pakushanda:

Makorori: 575

Mafuta: 41g

Mafuta akaguta: 4g

Sodium: 5mg

Carbs: 53mg

Fiber: 12g

Mapuroteni: 7g

Recipe neruremekedzo rwaSheree Clark, Fork Munzira.

Ongororo ye