Iyi kamukira inoita zvinonaka, kusungunuka-mu-wako-muromo makochekete echekake ayo asina dairy-asina uye gluten-asingabhadhari kubhurwa. Izvo zvine mazai nokuti mazai haasi mkaka uye anogona kudyiwa nelacto-ova vegetarian asi haazofungidzirwi vegan.
Kana iwe usati wamboshandisa kokonati mafuta kumusoro kwepencake yako, idzi ndidzo pancake yakanaka kuidza nayo. Iyo kokonati yefuta inonamatira mukanaka uye inongowedzera kunakidza kwebhakkwheat kunakidza nenzira yakanakisisa, kunyanya nemvura yakachena ye maple syrup.
Sezvakaita chero mapekeki, pane zveroni nzira dzokupfeka idzi. Shandisai mamwe mabhanana matsva uye muwedzere kumafuta enyu, kana kuwedzera mune chero kusanganiswa kwamajiki, bhakoni (kana vegan bacon substitut), shitusi yakagadzirwa, makungu, kana tsvina yehairi isina mahwanda kuchinja zvinhu.
Zvamunoda
- 1 1/2 makapu pfumbu ye buckwheat (organic)
- 1/2 mukombe gluten-isina hupfu (zvose-chinangwa)
- 2 teaspoons kubika soda
- Zvingasarudzwa: 1/8 teaspoon sinamoni (pasi)
- 1 teaspoon munyu
- 2 makapu kokonati mukaka (kana mukaka wemarmond, mukaka we soy, kana imwe mukaka usina mukaka usina kusarudzwa wekusarudza kwako)
- 2 mazai makuru (akarohwa)
- 2 tablespoons maple syrup
- 2 tablespoons maolivhi (extra-virgin, cold-pressed if available)
- 1/2 teaspoon vanilla extract (onai kuti yakachena; mhando dzakasiyana dzinogona kuva ne gluten)
- 1 kusvika ku2 tablespoons kokonati mafuta (mhandara, yekubika uye kushumira)
Nzira Yokuita Izvo
- Muchidimbu-chikuru kusanganisa ndiro, kusanganisa furawa yeghakheheat, futi-yega inogadzirwa-gluten, kubika soda, sarinoni yakasarudzika, uye gungwa munyu. Kuisa parutivi.
- Mune imwe ndiro, tsvina pamwe chete mukaka wekkoconiti, mazai asina kurohwa, maple syrup, mafuta omuorivhi, uye pure vanilla.
- Wedzerai mvura inonaya kune yakaoma uye inomhanyisa kusvikira kazhinji yakanyatsoiswa (mamwe maruva akanaka). Rega batter igare kwemaminitsi gumi nemaminetsi gumi nemashanu kubvumira bhakkwheat kuti inye mvura yacho (usatsika danho iri, rinoita kuti chigadziriswe, mapecake chefriffier kupfuura iwe kana iwe uchikurumidza kuburikidza neizvi).
- Girai skillet kana pani pamwe nekonikoni mafuta uye kupisa pamusoro pepakati moto. Wedzera batter, inenge 1/4 mukombe pane imwe nguva, kusvika kune moto wakatsvaira uye gadzira rimwe rutivi kwemaminitsi 1 kusvika kumaminitsi maviri, uchiputika ne spatula apo zviduku zviduku zvinowanikwa pamusoro peimwe rutivi, uye zvino kubvisa kana mativi maviri ari nyore akaiswa pachena.
- Ramba uchiita izvi kusvikira batter yose yakashandiswa. Chifukidziro chakapedzwa mapekeki ane shati yepapeji kana chigadziri chekicheni chakachena kuti ugare uchidziya pavanopedza zororo.
- Shandisa mashokake pakarepo, pamwe chete nekodonti mafuta uye pure maple syrup.
Cherechedza: Sezvakanyorwa chero ipi zvayo yakagadzirirwa vanhu vane zvinetso zvekudya kana kurwara, iva nechokwadi chekuverenga iyo mavara pazvinhu zvose kuti zvive nechokwadi kuti hapana mishonga yakagadzirwa nemisi kana zvimwe zvinokonzerwa nemuviri zvinoshanda kwauri.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 596 |
| Total Fat | 24 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 226 mg |
| Sodium | 1,115 mg |
| Carbohydrates | 78 g |
| Dietary Fiber | 9 g |
| Protein | 20 g |