Paridza Rudo

Zvemukati

• Cashew Butter
• Sunflower Seed Butter
• Hazelnut Butter
• Kokonati Butter
• Nhanga Mbeu Butter
• Walnut Butter
• Soynut Bhata
• DIY Nut Bhata
• Ongororo ye

Yakareba yakatemerwa kune maviri sarudzo-inotapira kana yakasviba peanut butter-kuravira mabhu (uye ayo anokonzeresa kune legume) akaridza mhere nemufaro apo almond butter ikarova kushambadzira, ichipa munhu wese chimwe chinhu chitsva kusanganisa nejelly yavo.

Asi kana spark yako yeAB yadzikira (sezvinoitika muhukama hwese), kune zvakawanda zvezvimwe zvingasarudzwa muzvitoro nhasi zvinopa zvinonaka zvakasiyana uye maprofile ezvekudya-uye dzinenge dzisingaperi nzira dzekuzvishandisa mumabikirwo. Ipa izvi zvinoedza zvinoparadzira pfuti. Ivo vakanaka kwazvo, unotofanira kurwisa kuti uzvichengetedze kubva pakudya kubva muhari.

Cashew Butter

Nekunakidzwa, kuravira kwebuttery, cashew butter haizonyadzise. Uye yakapfuma mumhando yemafuta aunoda mukudya kwako: monounsaturated. Zvidzidzo zvinoratidza kuti kuchinjisa kwakazara-mafuta mafuta chikafu kune avo vane monounsaturated mafuta kunogona kuvandudza cholesterol nhamba, zvichiita kuti izvi zvipararire zvakanyanya zvinecheki-zvine hushamwari.

Zviedze: Ixnay iyo inorema kirimu mune yakasviba muto uye chokoreti sauces senge ganache, uye fambisa mu cashew cream pane. Ingoisa cashew batare mu blender nemvura yakaringana kuti usatomboivhara uye ubatanidze kusvikira wakatsetseka.

Tinoda: Kamwe zvakare Organic Cashew Butter (kamweagainnutbutter.com)

Sunflower Seed Butter

Zvakafanana mukugadzirwa uye kunhuwirira kune peanut butter, sunflower seed butter iri kuwedzera mukurumbira muzvikoro uko PB inochekwa. Asi iwe haufanire kunge uri mwana kuti unakirwe neayo akakosha omega mafuta acids uye magnesium, chicherwa chinoratidza kuvimbisa mukurwisa kenza yekoloni, fomu inouraya yechirwere.

Zviedze: Kuti uwane mutsva wehummus, funganisa pamwe chete 1/2 mukombe sunflower butter, 1 (14-ounce) inogona chickpeas, 1/3 kapu yemafuta emuorivhi, 2 garlic cloves, juice ye1 lemon, uye 1 teaspoon kumini muchikafu. processor. Shandisa se sandwich kupararira kana dip ye crudités.

Tinoda: SunButter Organic Isina Kutapirwa Sunflower Mbeu Kuparadzira (sunbutter.com)

Hazelnut Butter

Kana isina kuvharwa nemafuta emuchindwe asingafadzi, chokoreti, uye shuga yakawanda pakushanda seOreos ina nehafu, unokwanisa kuona-uye kuva muropa kune-vakapfuma, manotsi anoputa ehazelnut butter. Iwe haufungire kuti iwe urikutorawo medley yezvibereko zvinosanganisira vhitamini E nemhangura, iyo yakakosha kune yakakodzera iron metabolism, hutano hwemuviri, uye collagen synthesis (verenga: Izvo zvinodikanwa kune hutano hwepfupa neganda.)

Zviedze: Paridza hazelnut butter pazvimedu zveapuro, chimedu chechokoreti yakasviba, kana zviyo zvezviyo. Kana jazi kumusoro kwako kunotevera saradhi kupfeka nekusanganisa pamwe 1 kapuni hazelnut batare, 2 mashupuni cider vhiniga, 1 kiyipuni uchi, 1 minced garlic clove, 1 teaspoon orenji zest, 1/4 teaspoon gungwa munyu, uye 1/4 mukombe wemafuta emuorivhi.

Tinoda: EdenNuts Hazelnut Butter (almondie.com)

Kokonati Butter

Zororo rinotyisa remuromo wako, coconut butter inoitwa nekuchenesa yakakwira-fiber coconut nyama kuita bhotera kuenderana, kusiyana nekokonati mafuta, inogadzirwa nekutsikirira mafuta kubva munyama. Zvakadaro kudzivisa kokonati nekuti iwe uchifunga kuti akakwirira mafuru akazara anotyisa kumoyo wako? Tsvagurudzo yazvino inopokana mubvunzo uyu wekutenda kwenguva refu, kuti iwe ugone kumira kufunga nezve ichi chikafu chakashata sadhiyabhorosi.

Zviedze: Iyo yekuwedzera kuwedzera kune smoothies, zviyo zvakabikwa senge oatmeal, yakakangwa mbatatisi, uye yakashisa muffin echirungu.

Tinoda: Nutiva Organic Kokonati Manna (nutiva.com)

Nhanga Mbeu Butter

Kukuya jack-o-lantern castoffs inogadzira inonaka-inonaka emerald inopararira icho chockablock ine magnesium, vitamini K, uye phosphorus. Kufanana necalcium uye vhitamini D, phosphorus yakakosha kuchengetedza mapfupa nemazino akasimba, uye inobatanidzwa musimba remetabolism. Kupfuurirazve, phytosterol mune mbeu yemanhanga inogona kutadzisa kunwa kwecholesterol mumatumbo, nokudaro ichideredza huwandu hwecholesterol.

Zviedze: Gadzira chikafu chinokurumidza, chinovaka muviri nekuzora manhanga embeu bhotela pane chidimbu chezviyo chakazara uye topping nemaapuro akachekwa uye maapurikoti akaomeswa akaomeswa.

Tinoda: Zvakasikwa Nutty Organic Pepita Zuva Mbeu Butter (naturallynutty.com)

Walnut Butter

Teerera vanodya miriwo nemavegans: Walnut butter ine omega-3 fatty acids yakawanda-kunyanya alpha-linolenic acid-kupfuura mamwe nut butters. ALA inogona kutapudza njodzi yerudzi rwechipiri chirwere cheshuga, zvinoenderana nezvazvino zvidzidzo, uye nepo chikonzero chaicho chekubatana uku chisati chave kuzivikanwa, usarega izvo zvichikumisa kubva pakuenzanisa kushatirwa kwakatsamwa kweiri butter.

Zviedze: Muchigadzirwa chekudya, sanganisa pamwe 1/3 mukombe walnut ruomba, 1/2 mukombe wakaomeswa maonde maonde, 2 maspuniki akachena maple sirasi, 1 teaspoon vanilla extract, uye 1/4 teaspoon pasi makaravha mupepa. Tenderera mumabhora uye chill kweinenge awa. Chengetedza mufiriji kuti uwane tumwe tushoma-shoma.

Tinoda: Artisana Organic Raw Walnut Butter (artisanafoods.com)

Soynut Bhata

Imwe yakanaka imwe nzira yeavo allergic kune nzungu, soynut butter inounganidzwa kubva pakaomeswa, nutty soya beans, saka inobuda pamusoro peiyi runyorwa rwemapuroteni anopedza nzara. Zvimwe zvinhu zvinosanganisira magnesium, phosphorus, vitamin K, uye folate, B vhitamini yakabatana nenjodzi yakaderera yekuva neBP.

Zviedze: Sanganisa chidhori che soynut butter ne 1/2 kapu yega yega mukaka wearumondi uye yoghurt yeGreek, bhanana rakaomeswa nechando, uye kusaswa kwesinamoni kune creamy smoothie. Uye nekuda kwekurumwa kwemasikati kunogutsa, nyura celery inonamira mukati mayo.

Tinoda: I.M. Hutano Husina Sweetened Creamy SoyNut Butter (soynutbutter.com)

DIY Nut Bhata

Zvese zvinotora kugadzira pamba neta bota ndeyekutsikirira bhatani-uye moyo murefu, sezvo dzimwe nzungu dzinotora nguva yakareba kuti dzigadzirise pane dzimwe. Kuti uwedzere kunaka, gadzira nzungu muvheni ye 350-degree kwemaminitsi gumi, uye inotonhorera kusvika kune tembiricha isati yasangana. (Kana ukashandisa nzungu, zvinokurudzirwa kukwiza makanda avo mushure mekugocha.) Unogona kunamatira pana Jane, kana kuyedza mawedzera-ins senge cocoa poda, ivhu rakapiswa, huchi, sinamoni, zest yeorenji, kana chipotle poda . Tora zvinhu padanho rinotevera nekusanganisa nzungu dzakasiyana, senge maamondi nema pecans.

Zvisungo:

2 makapu nzungu

1 tablespoon oiri (tinoda coconut)

Mafambiro: Isa zvinongedzo muprosesa yekudya uye sanganisa kumusoro kusvikira wakora, uchipukuta mativi emudziyo kashoma. Nzungu dzinoenda kuburikidza nematanho matatu: yekutanga yakatemwa, yozoita bundu, uye pakupedzisira yakatsetseka. Kana iwo musanganiswa usiri kuve wakaringana zvakakwana, wedzera imwe mafuta ekuwedzera. Chengetedza mufiriji kweinenge mwedzi.

Ongororo ye