Aya Aiwa-Bheka Cashew Zuva Mabhawa Anoitwa neAngori matatu Ingredients

Zvemukati

• Kwete-Bake Cashew Zuva Mabhawa neChokoreti Drizzle
• Ongororo ye

Darika mabhawa-akatengwa muchitoro uye sarudza kugadzira ako emagetsi mabara uchishandisa matatu zvigadzirwa. Ini handina kumbofunga kuti zvaigona kuitika - kunyanya kugadzira hutano, zvinonaka mabhawa - asi iyi resipi chiratidzo chekuti unogona kuzviita nyore uye nekukurumidza.

Mubhuku rangu razvino rekubika, Iyo Yakanakisa 3-Ingredient Cookbook (Tenga It, $ 22, amazon.com), kune zana zana mabikicha anongoshandisa zvinongedzo zvitatu, zvinosanganisira kudya kwemangwanani, masobho, masaladi, kudya kwemasikati, kudya kwemanheru, mativi, zvidyiwa, uye zvinotapira.Iwe unongoda matatu epantry staples mukuwedzera kune izvo zvitatu zvinongedzo izvo imwe neimwe recipe inodaidzira: munyu, peputa nhema, uye maorivhi.

Ehe, svutugadzike uye zvinotapira chikamu chandinofarira chebhuku rekubika. Kazhinji vanhu vanotenga zvigadzirwa izvi asi unogona kuzvigadzira nyore nezvinhu zvishoma. Kudzikamisa zvinongedzo kunoveura mari kubva pagirosari bhiri rako uye kunochengetedza nguva sezvo pasina yakawanda prep. Uyezve, iwe unogona kuvimbisa kuti hapana weird yekuzadza zvinongedzo kana sneaky zvinowedzera. Ndipo panopinda iyi recipe yeCashew Date Bars neChocolate Drizzle.

Aya mabhawa emagetsi anogadzirwa kubva kumacashews, misi, uye bittersweet chokoreti, uye chimwe nechimwe chezviyo chinoita basa rakakosha:

• Masheya mbishi: Idzi nzungu dzisina munyu dzinopa zvakanyanya moyo-une hutano unsaturated mafuta. Iwo zvakare akanakisa sosi ye magnesium nemhangura uye yakanaka sosi yevhitamini K, iron, phosphorus, manganese, uye zinc paaundi. Kugunzva macashews kunowedzera kunhuhwirira uye kunobatsira kuwedzera yakaoma chinhu chinogutsa mazuva ane hunyoro zvakakwana.
• Mazuva akakwenenzverwa: Rimwe zuva rakakomberedzwa rinopa makumi matanhatu neshanu macalorie, 18g carbs, 16g shuga chaiyo, uye 2g fiber. Iyo inewo zvidiki zveB-mavitamini, calcium, magnesium, uye potasium uye akati wandei phytochemicals (michero yemiti inobatsira kudzivirira uye kurwisa chirwere) kusanganisira anthocyanins, carotenoids, uye polyphenols. Mazuva anobatsira kusunga mbariro pamwe chete uye kuwedzera kutapira kwepanyama. (Yakabatana: 10 Zvinonzwisisika Zuva Rakanaka Mapepa eDessert)
• Bittersweet chokoreti: Maoice maviri chete echokoreti anoshandiswa, izvo zvisina kunyanyisa kufunga nezve iyo yekubheka inobereka sere servings. Iyo shoma chokoreti yakaringana kuita aya kuravira senge kurapwa. Kana iwe ukashandisa makumi matanhatu muzana muzana chokoreti yakasviba, iwe unowanawo theobromine, antioxidant iyo yakaratidzirwa kubatsira kubatsira kudzora uye kubatsira kudzikisa BP. (Zvimwe pano: Zvakanakira Mukaka vs. Dark Chocolate)

Mabhawa aya haangodi zvinhu zvitatu chete, asi iwe haufanire kuabika, izvo zvinoita kuti zvive nyore kugadzirira. Wakagadzirira kuvaedza? Kuburitswa kuzere: Kana wangogadzira aya epamba, asina-kubikira magetsi mabhawa, hauzomboda kutenga mabhawa akagadzirwa zvakare. .

Kwete-Bake Cashew Zuva Mabhawa neChokoreti Drizzle

Kugadzira: 8 bars

Zvinoshandiswa

• 1 mukombe mbishi cashews, akachekwa akasungwa
• 1 1/2 makapu akateedzana mazuva
• 2 oz kanokwana makumi matanhatu muzana chokoreti inotapira
• 1/8 tsp munyu

Mafambiro:

1. Muchidimbu skillet pamusoro pepakati-pasi kupisa, mbiriso dzinoshambadza kusvikira zvanyorova, maminetsi matatu kusvika mana. Bvisa kubva pakupisa uye rega kutonhorera kwemaminetsi angangoita gumi.
2. Wedzera cashews yakanyoroveswa, mazuva, uye munyu kune blender kana chikafu processor. Pulse, uchikwenya pasi mativi nehupuni yehuni pano neapo, kusvikira batter isiri yakatsetseka.
3. Rongedza 8-inch square square glass baking dish nebepa rematehwe. Spoon batter mundiro yakagadzirirwa kubika (kana kupatsanura pakati pendiro mbiri, kana uchishandisa) uye, uchishandisa zvigunwe zvakachena, zvisundire mundiro yekubikira uye kunyange kumusoro. Dhavhara uye firiji kusvikira mabhawa asimbisa, maminetsi gumi nemashanu uye kusvika maawa makumi maviri nemana.
4. Isa chokoreti mu microwave-yakachengeteka ndiro uye kupisa kumusoro, uchikurudzira ose masekondi makumi maviri, kusvikira yanyunguduka, inenge 1 miniti.
5. Bvisa ndiro yekubikira kubva mufiriji uye shandisa chipunu kunyura chokoreti pamusoro pemabhawa. Isa nzvimbo yekubheka yekudzosera mufiriji kuisa chokoreti, kanenge maawa maviri.
6. Ngwarira bvisa mabara nekuburitsa mapepa ematehwe uye woisa pabhodhi rekucheka. Uchishandisa banga rakapinza kana pizza cutter, cheka kuita sere mbariro uye ushumire. Chengeta zvasara mumudziyo unovharika mufiriji kwemazuva mashanu.

Copyright Toby Amidor, Iyo Yakanakisa 3-Ingredient Cookbook: 100 Fast uye Nyore Mapoka eVose. Robert Rose Mabhuku, Gumiguru 2020. Mufananidzo urikudzwa naAshley Lima. Kodzero Dzese dzakachengetedzwa.

Ongororo ye