Montignac Nutrition Glycemic lijo Index

Ke hopola ha ke ne ke qala ho tseba ka ho tlatsa ha likuku bakeng sa likuku tse entsoeng ka cashew, ke ne ke na le bonnete ba hore li loketse li-analogs tsa cheesecake ntle le ho baka. Leha ho le joalo, ha ke se ke ithutile mehloli e mengata, ke ile ka hlokomela phoso ea ka 'me ka lokisa cheesecake ena e bonolo e thehiloeng ho lialmonde le matsatsi a borena.

Ho fapana le bo-mphato ba bona, kuku ena ha e vegan; ka hona, tatso ea eona e ke ke ea bonahala e sa tloaeleha ho balateli ba lino tse tsoekere. Boreleli bo le bong holim'a sehiloeng bo loketse?

Sebakeng sa chia jeme o ka sebelisa monokotsoai o sa tsoakoang, lilamunu tse phetseng hantle tsa lamunu kapa vegan caramel spaghetti. Cheesecake ka boeona e tenyetseha hoo e ka tsamaeang hantle le litlatsetso leha e le life.

Ntho feela, bakeng sa tatso ea ka, sethala se lokela ho fokola, ke tla e nka ka makhetlo a 1.5-2 li-ingredient tse fokolang. Ka tsela, e ka lokisoa ka tsela ea setso: nka li-cookies leha e le life tse phetseng hantle haufi le boqhetseke ebe u li kopanya le botoro. Ke lumela hore lihlahisoa tsa lebese tse mafura li lumellana hantle le mohopolo oa phepelo e phetseng hantle. Potso feela ke hore na motho o hlokomela tekanyo eo ha a e sebelisa :).

Recipe e hlophisitsoeng ho tsoa ho Australia Journal of Healthy Nutrition.

Sebopeho se nang le bophara ba 18 cm

Lisebelisoa

90 g ea King ea letsatsi le leng le le leng

50 g ea phofo ea raese (ho tloha raese e sootho)

Lehe 1 la moths C1

2 tbsp oli ea kokonate e qhibilihileng (e ka nkeloa sebaka ke botoro)

420 g ea yogurt e ngata haholo ntle le lisebelisoa (ke tšela tranelate 35%)

peo ea 1 vanilla pod

50 g tsoekere ea kokonate

Blueberry jam:

1.5 tbsp tsoekere ea kokonate

2 tbsp peo ea chia

Ts'ebetso:

1. Roala masoba bosiu ka metsing a hloekisitsoeng.

2. Pheha jeme. Tšela li-blueberries le tsoekere ka pane e nang le botenya bo tlase, kopanya ka bonolo. Pheha ka ho thothomela ho fihlela lero le lokolloe. Kenya peo ea chia, kopanya, pheha ho fihlela e teteaneng. Pholile, fetisetsa ka nkhong ebe u beha sehatsetsing.

3. Preheat ontong ho likhato tse 150. Kolobetsa hlobo ka kokonate kapa botoro, tlatselletsa ka tlase ka letlalo.

4. Lokisetsa setsi. Tšela metsoako eohle ka sekotlolo sa processor ea lijo, grind ho fihlela boreleli. E behe ka foromo, boemo mme o cheke ka tekanyo e tloaelehileng ea ontong ho fihlela o le putsoa khauta ka metsotso e 10-15. Ho bohlokoa haholo hore u se ke oa fetelletsa litaba.

5. Ho sa le joalo, itokisetse ho tlatsa. Tšela metsi ka li-cashews, li tšele ka har'a processor ea lijo, li grind ho fihlela ho fumanoa pente e bonolo le e bonolo. Kenya metsoako e setseng, e otle ho fihlela e boreleli. Tšela ho tlatsa holim'a setsi, ho baka metsotso e 40. Methapo e lokela ho ts'oara, 'me bohareng bo thothometse hanyane. Tlohela hora e le ngoe ka ontong e koetsoeng, ebe u futhumala mocheso oa kamoreng ebe u beha sehatsetsing ho beha cheesecake ka botlalo.

Mokhoa oa ho etsa Chia Jam

Litholoana tsa defrost.
Tšela monokotsoai ka saucepan le mocheso ho belisa, fokotsa mocheso hanyane, eketsa xylitol le mocheso metsotso e 5.

Tšela peo ea chia hape u futhumetse metsotso e meng e 5.
Fetisetsa ka nkhong e hloekileng le sehatsetsing.

Haeba u batla hore jeme e be kholo, eketsa peo ea chia ho jeme e seng e folile, khaba e le 'ngoe ka nako ebe u tlohella hora.

Jeme ea peo ea Chia e loketse sopho efe kapa efe.

Sopho ea Cottage Cheese e nang le Litholoana le Pea ea Pea

* Bakeng sa FM "Flax, lipeo tsa poppy, peo tsa sesame le peo tse ling"

500 g ea chisi ea chate
'Mala o moholo oa lamunu
lero la lamunu e le 1
1/4 karolo ea cf phaenapole kapa halofo e nyane
Thispone e le 1 ea morara ('mala ofe kapa ofe, ho latsoa)
Thispone e 1 ea yoghur ea Greek
2 tbsp chia peo
tsoekere ho latsoa

Kopanya yogati le lero la lamunu la 1/2, eketsa peo ea chia. Kenya sehatsetsing bakeng sa bosiu.
Khaola lamunu le phaenapole ka likotoana tse nyane. Morara khaola ka halofo (tlosa dipeo).
Kenya lero la lamunu le setseng, morara, phaenapole le lamunu ho chisi ea chisi. Kenya tsoekere, kopanya.
Kenya likhalase. Beha peo ea peo ea chia ka holimo.

Blueberry Cheesecake

Blueberry Cheesecake Lisebelisoa: Li-cookie tse 100 g, botoro, thispone tse peli tsa tsoekere.Ka ho tlatsa: chisi ea tranel tse 400 g, jam kapa jeme ea 100 g, tsoekere ea 100 g, 50 g blueberries, mahe a 4. Mokhoa oa ho lokisa: Qhibiliha botoro le tsoekere ka mokhoa oa multicooker

Lithako tsa Cheesecake: 400 g ea tranelate e bolila, chisi e bonolo e bonolo, 200 g ea li-cookie, 180 g ea tsoekere, 100 g ea botoro, mahe a 3, Lemon e le 1, thispone e 1 ea litapole tsa litapole, khaba e le 1 ea sinamone, vanillin. pampiri e tlotsitsoeng ka tlase ho multicooker,

Cheeseecake ea Ginger

Ginger Cheesecake Nako ea ho pheha ka metsotso e 45. Litumelo: Lithako tse 6: Li-cookie tse 100 g, 4 tbsp. li-tablespoons botoro, ginger ea lithaba tse 0,5, likhaba tse 0,5 tsa litholoana tse halikiloeng, 0,3 kg ea chisi ea chisi, 4 tbsp. thispone ea tsoekere, linoelo tse 0,5 tsa tranelate, 1, tbsp. khaba ea phofo, lehe le le 1

Pumpkin Cheesecake

Pumpkin Cheesecake

Cheesecake e nang le mokopu Cheese boima - 400 g, mahe - likhomphutha tse 5., Pumpkin puree - 1 senoelo sa ho lekanya ho tsoa ho cooker ea liehang, tsoekere - khalase e lekanyang ea 1 ho tsoa ho cooker ea liehang, starch - 2 tbsp. l., linilla element - 1 tsp., lekhapetla la lamunu - ho latsoa, ​​mahe a linotsi, tranelate e bolila - ho latsoa, ​​pampiri ea ho pheha

Cherry Cheesecake

Cherry cheesecake Cheesecake - 400 g, mahe - li-pcs tse 5., Cherries - 400 g, tsoekere - 1 senoelo sa ho lekanya ho tsoa ho cooker ea butle, starch - 2 tbsp. l., vanilla element - 1 tsp, zest ea lemone - ho latsoa, ​​mahe a linotsi, tranelate e bolila - ho latsoa, ​​pampiri ea ho pheha Beat basoeu ka tsoekere ho foam. Kenya ho

Plum cheesecake

Ches cheesecake Cheesecake - 400 g, mahe - likhomphutha tse 5., Plum puree - 1 senoelo sa ho lekanya ho tsoa ho cooker ea liehang, tsoekere - 1 senoelo sa ho lekanya ho tsoa ho cooker ea butle, starch - 2 tbsp. l., vanilla element - 1 tsp, zest ea lemone - ho latsoa, ​​mahe a linotsi, tranelate e bolila - ho latsoa, ​​pampiri ea ho pheha Bakeng sa ho daea:

Apple Cheesecake

Apple chisi ea chisi Cheesecake - 400 g, mahe - li-pcs tse 5, liapole - likhomphutha tse 5, tsoekere - senoelo se le seng sa ho lekanya se tsoang ho cooker ea butle, starch - 2 tbsp. l., vanilla element - 1 tsp, zest ea lemone - ho latsoa, ​​mahe a linotsi, tranelate e bolila - ho latsoa, ​​pampiri ea ho pheha Beat basoeu ka tsoekere ho foam. Grate on

Banana le Raspberry Cheesecake

Cheesecake le banana le raspberries Bakeng sa substrate: Li-cookie tsa Oatmeal - 250 g, botoro - 150 g, tsoekere - 75 g Bakeng sa ho tlatsoa: chisi ea chisi - 200 g, mahe - li-pcs tse 5, Tsoekere - 1 senoelo sa ho lekanya ho tsoa ho multicooker, starch - 2 tbsp . l., linilla element - 1 tsp., lekhapetla la lemone - ho latsoa, ​​banana - 1 pc. Bakeng sa

Blueberry Cheesecake

Blueberry Cheesecake Lisebelisoa: Li-cookie tse 100 g, botoro, thispone tse peli tsa tsoekere.Ka ho tlatsa: chisi ea tranel tse 400 g, jam kapa jeme ea 100 g, tsoekere ea 100 g, 50 g blueberries, mahe a 4. Mokhoa oa ho lokisa: Qhibiliha botoro le tsoekere ka mokhoa oa multicooker

Lithako tsa Cheesecake: 400 g ea tranelate e bolila, chisi e bonolo e bonolo, 200 g ea li-cookie, 180 g ea tsoekere, 100 g ea botoro, mahe a 3, Lemon e le 1, thispone e 1 ea litapole tsa litapole, khaba e le 1 ea sinamone, vanillin. pampiri e tlotsitsoeng ka tlase ho multicooker,

Cheeseecake ea Ginger

Cheesecake le Lithako tsa ginger 100 g ea li-cookie tse monate, 4, tbsp. li-tablespoons botoro, ginger ea lithaba tse 0,5, likhaba tse 0,5 tsa litholoana tse halikiloeng, 0,3 kg ea chisi ea chisi, 4 tbsp. thispone ea tsoekere, linoelo tse 0,5 tsa tranelate, 1, tbsp. phofo, lehe 1. Tsela ea ho lokisa Li-cookie li roala likotoana tse nyane ka matsoho.

Mohato ka mochini risepe ka foto

E mong le e mong ke khale a tseba ka melemo ea peo ea chia le litlamorao tsa eona tse ntle 'meleng oa motho. Haufinyane ba fumane botumo bo makatsang hoo joale ba ka rekang le 'marakeng lefapheng la lijo-thollo le litholoana tse omisitsoeng. Ha u itima lijo, ja lipeo tsa chia ka bongata, hobane li na le li-amino acid, livithamini le liminerale, ha li ntse li theola cholesterol ea mali 'me li kenya letsoho ho fokotsa boima ba' mele. Ka kakaretso, etsa bonnete ba ho kenyelletsa sehlahisoa sena lijong tsa hau, ha se monate feela ebile se phetse hantle, hape se na le molemo)

Lokisetsa lihlahisoa tsa ho etsa chia pudding le li-blackberry le li-blueberries ho latela lenane la rona. Ho lumeloa hore likhaba tse tharo ke boholo bo lekaneng ba peo ea chia ka khalase ea mokelikeli. Lebese le ka nooa khoho le meroho nakong ea ho itima lijo.

Arola lipeo ka likotlolo tse peli tse tebileng.

Tšela khalase e 'ngoe le e' ngoe ea lebese le batang.

Hlohlella hantle. Peo ka boeona ka pel'a mahlo a rona e tla qala ho monya metsi le ho ruruha.

Boea bo halokileng le li-blackberry tse nang le fereko litapole tse khotliloeng.

Kenya lihlahla tsa berry puree ho e 'ngoe ea lijana tsa peo. O tla fetoha 'mala o motle oa pherese. Tšela lipeo ka sehatsetsing bonyane lihora tse tharo. Ha peo e ema nako e telele, e ea hola.

Kamora nako e itseng, beha mefuta e 'meli ea peo ka likhabaneng ka likhalase kapa ka har'a linkho.

Tšela tatso ea lero la maple kapa mahe a linotsi.

Khabisa sessert ka holimo ka monokotsoai o lomisitsoeng le lekhasi la koena kapa basil.

Chia pudding e nang le li-blackberry le li-blueberries e se e loketse. E-ba le letsatsi le letle.