Keto a me Low Carb Velvety Pumpkin Pie Recipe

Ke kokoke mai nei ka lā hoʻomaha, nīnau paha lākou iā ʻoe he aha ka mea ʻono keto āu e hana ai e hāʻawi i nā hui e hiki mai ana. ʻO ka mea pōmaikaʻi, ʻo kēia Keto Pumpkin Pie ʻono a maikaʻi hoʻi e paʻa i kēlā me kēia hoʻolauleʻa.

ʻOiai ʻo ia he keke kaʻa haʻahaʻa, palupalu, silika, a waiwai hoʻi e like me ka pono o ka paukena kuʻuna. ʻAʻole e koi ʻia ʻoe e ʻai i kahi pai me ka ʻai ʻole o ka ʻai ketogenic, ke ʻole ʻo ia kāu makemake. ʻAʻole koi ʻia ka ʻōpala pata i loko o kēia meaʻai i kahi pine ʻōwili e hana ai.

ʻO nā mea nui i loko o kēia paʻi paukena keto:

ʻO nā pōmaikaʻi olakino o kēia ketogenic paukena pai

Hoʻopiha ʻia kēia ketogenic paukena pie me ka nui o nā momona maikaʻi e hoʻomāʻona i kou makemake i ka wā e mālama ai iā ʻoe i ke ketosis. Me ka helu carb haʻahaʻa, hiki iā ʻoe ke leʻaleʻa iā ʻoe iho me ka ʻole o ka hewa. A ʻaʻole ʻoe wale nō: ʻAʻohe gluten-free, sugar-free, a dairy-free paukena pai ʻo ia hoʻi, ʻaʻohe mea e hoʻokuʻu i ka meaʻai.

ʻOiai inā ʻoe ma ka ʻai haʻahaʻa calorie, e hauʻoli ʻoe i kēia ʻano keto. Eia kekahi o nā pono olakino maikaʻi loa o kēia mea ʻai olakino.

Hiki ke hoʻomaikaʻi i ke olakino naʻau

ʻO ke kuʻuna o ka ʻai ʻana i ka paukena i ka hāʻule ʻana he nui nā pōmaikaʻi a he mea hoʻomanaʻo ia i ka leʻaleʻa o ka ʻai ʻana i ke kau.

Loaʻa i ka ʻukena ka beta-carotene, beta-cryptoxanthin, a me ka alpha-carotene. Hiki i kēia pūʻulu o nā antioxidants ke hoʻopau i nā radical manuahi, hiki ke pale i ka pōʻino cell a hoʻemi i ke kaumaha oxidative i kou kino. ʻO ka hōʻemi ʻana i ka pōʻino radical manuahi hiki ke hoʻohaʻahaʻa i kou manawa e loaʻa ai nā maʻi maʻi mau, me ka maʻi puʻuwai ( 1 ) ( 2 ).

He mea hoʻohui maikaʻi nā hua no ka mea aia i loko o kahi ʻāpana amino acid piha a hoʻopiha ʻia me ka protein.

Ma luna o kēlā, loaʻa nā hua lutein a me ka zeaxanthin, he mea maikaʻi loa ia no ke olakino puʻuwai a pale i ka maʻi cardiovascular ( 3 ).

He kuleana koʻikoʻi ka palaoa ʻalemona i ke olakino o ka naʻau. Loaʻa i ka huaora E, he pūhui momona-soluble e hiki ke kōkua i ka pale ʻana i ka pōʻino i hoʻokumu ʻia e nā radical manuahi, no laila e hōʻemi ana i kou pilikia o ka maʻi cardiovascular ( 4 ) ( 5 ) ( 6 ).

Kōkua i ka hoʻonui i ka ikehu

Ua manaʻo paha ʻoe i ka māʻona loa, ka pehu, a me ka palaualelo ma hope o ka ʻai ʻana i ka mea ʻono? He hopena ʻē kēia mea ʻai: hiki iā ia ke hoʻonui i kou pae ikehu.

ka Nā ʻakika MCT (Medium Chain Triglycerides) mai ka MCT Oil Powder e mālama iā ʻoe i ka piha, akā ʻaʻole i hū, no nā hola. ʻIke ʻia ʻo MCT e hoʻoikaika a mālama i nā pae ikehu, no laila hiki iā ʻoe ke leʻaleʻa i kēia pai paukena me ka loaʻa ʻole o ke kō ma hope o ka ʻai ʻana.

ʻAʻole maikaʻi ka lutein i loaʻa i nā hua i ka hōʻemi ʻana i ka pilikia o ka maʻi cardiovascular. He mea maikaʻi loa ia no ka hoʻonui ʻana i ka ikehu a me ka hana kino. Ua hōʻike nā haʻawina i ka ʻai ʻana i nā meaʻai momona i ka lutein e hoʻomaikaʻi i ka hana kino ( 7 ).

He mea maikaʻi nō hoʻi ka palaoa ʻalemona no ka hoʻonui ʻana i kou ikehu no ka mea aia i loko o ka nui o ka huaora B2 (riboflavin), e kōkua i ka mālama ʻana i nā pae paʻa ( 8 ).

Mālama i nā pae cholesterol olakino

Loaʻa i nā hua nā pūhui i kapa ʻia he phospholipids e kōkua ana i ka hoʻoponopono ʻana i ka cholesterol ma o ka hoʻohaʻahaʻa ʻana i ka LDL, nā lipoproteins haʻahaʻa haʻahaʻa, ʻike ʻia hoʻi he cholesterol maikaʻi ʻole, a me ka hoʻoponopono ʻana i ka HDL, high-density lipoproteins, ʻike ʻia hoʻi he cholesterol maikaʻi. Ma ka hana ʻana i kēia, hoʻemi ʻoe i ka ʻāʻī i loko o ke kahe koko a kōkua i ka mālama ʻana i ke olakino naʻau ( 9 ).

Manaʻo kōkua no ka kuke ʻana i kēia Ketogenic Pumpkin Pie

I kēia manawa ua ʻike ʻoe i nā pono olakino o kēia pai paukena, ʻo ia ka manawa e luʻu ai i ka meaʻai.

  • No ka mea, ʻo kēia paʻi paukena he ʻaila a maʻemaʻe, pono e palupalu a haʻalulu kokoke i ke kikowaena ke puka mai i waho o ka umu. E like me ka custard, e hoʻopau ʻo ia i ka hoʻonohonoho ʻana i kona maʻalili.
  • No ka paleʻana i nā pilikia me ka paʻa o ka palaoa, e hōʻoia i nā hua i ka lumi wela ke hoʻomakaʻoe e hoʻomākaukau i kēia meaʻai.
  • Inā hoʻomaka ʻeleʻele nā ​​ʻaoʻao o ka ʻōpala i ka wā e kālua ai ʻoe i kēia keke, hiki iā ʻoe ke uhi iā lākou me ka pepa alumini a i ʻole kahi pale paʻi pie i ʻole e wela.
  • ʻAʻole pono ʻoe i ka pepa momona no kēia meaʻai no ka mea ʻaʻole ʻoe e ʻōwili i ka paila keke, e kaomi wale ʻoe iā ia i loko o ka poʻi.

Nā Pūlāanaka

Hiki iā ʻoe ke hoʻohana i ka erythritol, ka waiʻona kō, i loko o kēia meaʻai, akā he 70% ʻoi aku ka ʻono ma mua o ke kō. No laila e lawe ia i 1 1/3 teaspoon o ka erythritol e like me ka ʻono o kahi teaspoon o ke kō.

ʻOiai he mea ʻono ketogenic ka stevia, ʻaʻole ia he koho maikaʻi no ka kuke ʻana i kēia keke. E hōʻalo i ka hoʻohana ʻana inā ʻaʻole ʻoe i ʻike nui i ka hoʻohana ʻana iā ia i loko o nā meaʻai e like me kēia.

Hoʻololi i nā mea ʻala no kēia pai paukena

Pono kēia meaʻai i ka meaʻala paukena, akā inā ʻaʻole ia he mea āu e mālama ai i loko o kāu keʻena keʻena, hiki iā ʻoe ke hana i kāu hui ponoʻī i kēia mau ʻāpana:

  • 1/4 teaspoon o ke kinamona.
  • 1/16 teaspoon cloves.
  • 1/8 teaspoon o ke kākāhā.
  • 1/16 teaspoon o ka nutmeg.

ʻO kēia mau ana e hāʻawi mai i ka 1/2 teaspoon o ka mea ʻala paukena pai āu e pono ai no kēia mea ʻai keto. ʻOiaʻiʻo, ʻaʻohe puna ana 1/16, no laila e hoʻopiha wale i ka puna ana 1/8 i ka hapalua piha.

ʻO kahi ʻano meaʻai crust ʻē aʻe

Inā loaʻa iā ʻoe kahi meaʻai palaoa keto ʻokoʻa ma mua o kēia āu e makemake nui ai, malia paha kahi mea hoʻohana i ka palaoa niu, hiki iā ʻoe ke hoʻohana ia mea ma kahi o ka ʻōpala i hōʻike ʻia e kēia meaʻai. E hoʻololi ia i ka ʻike meaʻai, akā ʻoiai ʻo ia ka keto, e mau nō ia i kahi meaʻai palekana a me ketogenic.

E hoʻohana i ka paukena maʻemaʻe

ʻO kēia ʻano meaʻai paukena haʻahaʻa haʻahaʻa e kāhea ana i ka paukena puree ma mua o ka hoʻopiha ʻana i ka paukena pai, hiki ke hoʻouka pinepine ʻia me nā mea huna huna, nā mea ʻala, a me nā mea ʻē aʻe.

ʻO ka paukena puree he paukena wale nō a pono e ʻōlelo ʻo 100% Pumpkin, Pure Pumpkin, a i ʻole Solid Packaged Pumpkin ma ka lepili. ʻOiaʻiʻo, e heluhelu mau i ka ʻike meaʻai e ʻike pono ʻoe i kāu mea e ʻai nei.

ʻO ka ʻaila huikau i hana ʻia i loko o ka mīkini meaʻai

Hiki iāʻoe hana i ka ʻaila huikau i loko o kekahi mau minuke me kāu meaʻai meaʻai. E hoʻohui wale i kāu mau meaʻai a hoʻokuʻu iā lākou a hiki i ke ʻano like āu e makemake ai. ʻO ka mea maikaʻi loa e pili ana i ka hoʻohana ʻana i kāu meaʻai meaʻai e hana ai i ka ʻaila huikau, ʻaʻole ʻoe e pōʻino. ʻAʻohe paʻipaʻi a ʻoi aku ka maʻalahi o ka hoʻomaʻemaʻe ʻana i nā mea āpau ma mua o ka hoʻohana ʻana i kahi blender.

ʻO nā mea ʻono ʻē aʻe o ka hāʻule ʻana

No nā mea ʻono ʻē aʻe o ka hāʻule, e nānā i ka maʻalahi o ka hana ʻana i kēia mau mea ʻono:

Akā, mai kū i laila. Hiki ke hana ʻia ka nui o kāu mau punahele punahele ma ke ʻano he ʻai kaʻa haʻahaʻa. E ʻoluʻolu e nānā i nā meaʻai hou aku o ka wā e lawelawe pū me kēia keke.

Paʻi ʻAi ʻAi ʻAi ʻAi ʻAi Keto

ʻO kēia ʻano meaʻai pāpaʻi paukena haʻahaʻa haʻahaʻa a me ketogenic e paʻa i ka pāʻina keʻena, hui ʻohana, a i ʻole ma nā wahi ʻē aʻe āu e makemake ai e lawe.

  • Ka Hoʻomoe: 10 minutos.
  • Ka manawa kuke: 1 hola 5 minuke.
  • Huina manawa: 1 hola 15 minuke.

Nā meaʻai

Cortex:.

  • 2½ kīʻaha palaoa ʻalemona.
  • ¼ kīʻaha o ka erythritol.
  • He paʻakai kai
  • 1 punetune o ka pauka aila MCT.
  • 1 hua manu.
  • 1 punetune o ka vanilla extract.
  • ¼ kīʻaha pata, hoʻoheheʻe ʻia, hoʻopaʻa ʻia i ka lumi wela.

Hoʻopiha keke:.

  • 1 kini o 440 g / 15.5 auneke o ka paukena puree.
  • 3 hua manu.
  • ¼ kīʻaha ʻaila niu a i ʻole ʻilima paʻi kaumaha.
  • 2 teaspoon o ka vanilla.
  • 1 teaspoon mea ʻala ʻala
  • 1 teaspoon o ke kinamona.
  • 1 punetune o ka pauka aila MCT.
  • ʻO Stevia a i ʻole mea ʻono e ʻono.

Nā kuhikuhi

  1. E puhi mua i ka umu a 175º C / 350º F.
  2. E hoʻohui i nā mea maloʻo a pau no ka ʻōpala i hoʻokahi kīʻaha a me nā mea pulu i loko o kekahi kīʻaha. E hoʻohui mālie i nā mea pulu i nā mea maloʻo a hui a hiki i ka hui maikaʻi.
  3. E kaomi i ka hui i loko o ka pā keke, me ka like, e ʻae i ka hui ʻana e kahe i lalo o nā ʻaoʻao o ka pā a hoʻomaka e hana i kahi kumu keke. Hoʻokaʻawale.
  4. E hoʻohui i nā mea maloʻo a pau no ka hoʻopiha ʻana i hoʻokahi kīʻaha a me nā mea pulu i loko o kekahi kīʻaha. E hoʻohui mālie i nā mea pulu i nā mea maloʻo a hui pū a hui maikaʻi.
  5. E ninini i ka paila i loko o ka pā keke i hoʻomākaukau ʻia a pālahalaha loa. E puhi no 60-65 mau minuke.
  6. Hiki ke hāʻawi ʻia me ka mahana, ma ka lumi wela, a i ʻole i loko o ka friji a hiki i ka mākaukau e ʻai. ʻO luna me ka ʻaila huikau i hana ʻia ma ka home, ka ʻaila hoʻopaʻapaʻa kaumaha, a i ʻole ka ʻaila niu.

Nutrition

  • Nui ʻāpana: 10.
  • Kālā: 152.
  • Nā momona: 13,1 g.
  • ʻAi-kaloli: 5,82 g.
  • Kapua: 2,36 g.
  • Kumuʻiʻo: 4.13 g.

Hoʻopiliʻia nā Palabras: keto velvety paukena pai.

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