Mushure mokuramba kwemakore, ndakasarudza kuita mhuka yangu yega yakasvibirira, yakakonokonati yemakonati yemamanda mukaka. Ndinowanzoita kuti irambe yakananga nechisungo chevhiri, asi inonaka uye inonaka nekakoo, sinamoni, mace uye zvinotapira zvakasiyana-siyana zvichibva pauchi hwakasvibirira, kusvika maple syrup uye mazuva. Zvose zvaunoda ndeye blender, mvura yakanaka yakasvibiswa uye mukaka wemukaka wemukaka kana zvikamu zve cheesecloth. Chinetso changu iye zvino chiri kuchengeta zvakakwana mumba: mhuri yangu inofarira kunakidza kwakachena kwemaitiro, rudo rwekudya. Uyu mukaka ibasa guru re smoothies, kubika , uye pudding .
Zvamunoda
- 1 ½ makapu maarumondi akakuvara uye ehupenyu *
- 1 cup dehydrated organic coconut flakes
- 6 makapu aikonzerwa kana zvakanakisisa yemvura yemvura
- 4 mazuva akaiswa kana 1 punipuni youchi, agave kana maplesi (kana zvichida)
- Nhamba duku yegungwa munyu
- Pamusoro pezvokudya zvinosarudzwa:
- 2 tablespoons yakasvibiswa cacao powder
- 1 ½ teaspoon pure vanilla yakabviswa kana mbeu kubva ku 1 vanilla nyemba
- 1 teaspoon pasi sinamoni pamwe ¼ teaspoon pasi mace kana nutmeg
Nzira Yokuita Izvo
- Soak maarumondi usiku hwose munenge makiropu matanhatu emvura. Izvi zvinobudisa phytic acid, inzyme inhibitor inogona kupindira nekudya.
- Simbisai marimu uye murasire mvura.
- Sungai marimu zvakanaka kwazvo kusvikira mvura ichinaya.
- Isa marati, kokonati, 6 makapu emvura yakasvibiswa, mazuva uye gungwa munyu mu blender. Panguva ino ndinoda kurega musanganiswa kugara kweawa kuti kubvumira kokonati uye nguva kuti zvinyorove. Iyi inhanho yekuzvipira asi inobatanidza mukaka nyore nyore mune imwe yakawanda blender.
- Kuchengeta kusvikira yakanyorova uye yakasviba. (Izvi zvichotora nguva yakareba mumusana wegender).
- Dzvinya mukaka wemukaka kuburikidza nemukaka wemukaka wemukaka mugivha yakachena yegorosi.
- Zvimwewo, unogona kushandisa micheka yakawanda ye cheesecloth, kupeta kwepende, kofi "sock" kana strainer (colador de café), yose inowanika paIndaneti kana pane hardware yako yekugara kana chitoro chekudya.
- Mukaka uchachengetedza kwemazuva mana mufiriji.
Inoita makapu mashanu
* Iyi shanduro yakanaka chaizvo; iwe unogona kugara uchiwedzera imwe kapu yemvura kana iwe uchida mukaka wakawanda kana ucheche. Kana iwe uchida kuita chimwe chinhu chakafanana nehafu nehafu kana kamu cream, tema mvura muhafu. Kana uine Vitamix kana Blendtec blender, zvinokwanisika kudarika mukaka wemukaka, asi iwe uchange uine zvishoma zvishoma. Kana iwe uchitema, iyo pasi yakasara inogona kuomeswa uye inoshandiswa sehupfu yehuki yekubika.
Copyright 2012 naJen Hoy
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 179 |
| Total Fat | 13 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 931 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Protein | 7 g |