Mea Ma'alahi Keto Low Carb Cauliflower Fritters Recipe

I ka honua keto, he aliʻi nā hua i ka wā e pili ana i nā kīʻaha kakahiaka haʻahaʻa. Akā i kekahi manawa pono ʻoe i nā manaʻo e hoʻololi iki i kāu hana maʻamau i ka kakahiaka scrambled egg. Inā ʻoe e noʻonoʻo nei i kāu mea e hana ai no kāu brunch kakahiaka Sabati aʻe, ʻo kēia Crispy Cauliflower Fritters he kīʻaha haʻahaʻa haʻahaʻa, ketogenic.

Hana ʻia kēia meaʻai a hiki i 12 fritters, e hoʻomaʻamaʻa maikaʻi ia no ka hānai ʻana i kahi hui nui a i ʻole ka hau a me ka ʻai ʻana i loko o ka pule.

ʻAʻole lākou i gluten-free, hiki ke maʻalahi, a hana i kahi mea ʻai nui a i ʻole ʻaoʻao ʻaoʻao no kahi steak hānai mauʻu o haʻahaʻa carb stir fry vegetables.

Ma kahi o ka ʻuala starchy a me ka palaoa no nā mea a pau, pono kēia mea ʻai i ka palaoa ʻalemona a me ka pua puaʻa, ʻelua mau kīʻaha keto. Ke hoʻomākaukau ʻoe i kēia meaʻai maʻalahi akā ʻono, e lilo koke ia i mea punahele āu.

ʻO nā mea nui o kēia meaʻai:

• Palaoa ʻAmelemona.
• Kāpena.
• Nā pua.
• Queso.

ʻO kēia meaʻai:

• Crunchy.
• Hooluolu.
• Haʻahaʻa i ka carbohydrate.
• Keto kūpono.
• ʻOluʻolu

4 Nā Pōmaikaʻi Ola o nā ʻAi Puaʻala

ʻAʻole maʻalahi wale kēia mau kīʻaha cauliflower e hana, akā hele pū lākou me ka nui o nā mea ʻono a me nā pono olakino.

# 1: Hiki iā lākou ke hoʻomaikaʻi i nā pae ikehu

I ka hiki ʻana i nā koho palaoa keto, lawe ka palaoa ʻalemona i ka lanakila. He nui ia i nā momona maikaʻi, nā huaora, a me nā minela e like me ka vitamina B2, manganese, a me ke keleawe ( ¹ ).

He koʻikoʻi ka Vitamin B2 i nā hana he nui i loko o kou kino, e like me ka hoʻoulu ʻana o ka ikehu, ka hana ʻana i nā ʻāpana koko ʻulaʻula, a me ka hana kelepona maikaʻi loa ( ² ).

Hana pū ka manganese a me ke keleawe e pale a hoʻoikaika i ke olakino iwi. ʻO ka hemahema o kēia mau mea i hōʻike ʻia e hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā maʻi maʻi e like me ka osteoporosis a me ke atherosclerosis ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: hiki iā lākou ke hoʻomaikaʻi i ke kō koko

ʻO ka cauliflower paha ka mea kanu ʻai haʻahaʻa haʻahaʻa i makemake nui ʻia ma waena o nā mea pā o ka ʻai ketogenic.

ʻAʻole kēia veggie he pani maikaʻi loa no kekahi o kāu mau kīʻaha momona momona, mai laiki opālua i luna kāpīpī pizza, a i ʻole he pā ʻono a momona o cauliflower macaroni a me ka paʻakai, akā hāʻawi pū ia iā ʻoe i ka nui o ka huaora C a me ka huaora K ( ⁷ ).

Ua hōʻike ʻia kēia mau meaʻai i nā hopena maikaʻi i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kō koko, ka hoʻomaikaʻi ʻana i ka insulin resistance, a me ka pale ʻana i ka metabolic syndrome ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Ua hōʻike nā haʻawina i ka ʻai ʻana i nā ʻalemona, a i ʻole ka palaoa ʻalemona, hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka insulin i loko o ke koko. He haʻahaʻa haʻahaʻa glycemic index (GI) ka palaoa almond, ʻaʻole ia no ka poʻe e hoʻāʻo nei e mālama i ke ketosis, akā no ka poʻe e hakakā nei me ka maʻi diabetes ( ¹¹ ).

# 3: hiki iā lākou ke hoʻoikaika i ke olakino naʻau

ʻO nā ʻalemona kekahi o nā meaʻai maikaʻi loa e ʻai ai i ke kākoʻo ʻana i kāu ʻōnaehana cardiovascular.

ʻO ka palaoa ʻalemona he hale mana o nā ʻakika momona monounsaturated (MUFA). Ua hōʻike ʻia ka noiʻi ʻana ma MUFA he mea koʻikoʻi kēia mau pūhui i ka mālama ʻana i ka puʻuwai ikaika ma o ka hoʻemi ʻana i nā pae o ka LDL cholesterol i ke koko ( ¹² ).

He mea hoʻohui maikaʻi ʻo Cauliflower i kāu meaʻai e kōkua i ka paʻa ʻana o kou puʻuwai a hana i ke kūlana kiʻekiʻe.

Hoʻopiha ʻia kēia mea kanu me ka nui o ka potassium, i ʻike ʻia e nā haʻawina hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko a hoʻemi i ka hopena o ka ulu ʻana i ka maʻi cardiovascular ( ¹³ ).

# 4: Hiki iā lākou ke kōkua i ke kākoʻo ʻana i ke olakino cognitive

ʻOiai ʻike nui ʻia nā hua manu i nā meaʻai haʻahaʻa haʻahaʻa, ua hoʻopaʻapaʻa kēia meaʻai, ʻoiai ʻo nā haʻawina i hoʻopili i nā hua i ka piʻi ʻana o ka cholesterol a me ka maʻi puʻuwai ( ¹⁴ ).

Eia nō naʻe, hiki i nā hua ke lilo i ʻāpana koʻikoʻi o ka meaʻai olakino. He waiwai kēia meaʻai i nā meaʻai koʻikoʻi e like me ka vitamin A, choline, a me ka lutein.

He kuleana koʻikoʻi ka Choline a me ka lutein i ka hana kūpono o ka lolo, ma ke kākoʻo ʻana i nā hana neurological. Kōkua lākou i ka hoʻokumu ʻana o nā neurotransmitters a me ka pale ʻana o ka lolo i nā maʻi neurodegenerative, e like me Alzheimer a me ka epilepsy ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

ʻO nā ʻano like ʻole o ka hoʻomākaukau ʻana i ka cauliflower fritters

Hiki ke maʻalahi a paʻakikī paha kēia mau kīʻaha cauliflower e like me kou makemake.

ʻO ke kumu kumu o kēia mau kīʻaha haʻahaʻa haʻahaʻa e pili ana i ka cauliflower, ka palaoa ʻalemona, nā hua manu a me ka paʻakai, akā hiki iā ʻoe ke hoʻohui i nā meaʻai a i ʻole keto toppings.

No ka hoʻomaʻamaʻa ʻana a me ka momona, e ʻoki i kahi puaʻa ʻokiʻoki a hoʻohana ʻia e like me ka palaoa ma luna o nā fritters. Inā makemake ʻoe i kahi paʻi hou, ʻoki i nā lau coriander a kāpīpī iā lākou ma ka pā.

E ho'āʻo e hoʻohui i hoʻokahi teaspoon o ka pauka kālika a i ʻole kahi kālika liʻiliʻi liʻiliʻi no ka hoʻopā ʻono, anti-inflammatory ( ¹⁸ ).

Inā ʻaʻohe palaoa ʻalemona i loko o kāu hale lole, e hoʻohana i ka palaoa niu, ʻo ia hoʻi ke koho ʻē aʻe.

E hoʻomanaʻo, ʻoi aku ka paʻakikī o kēia ʻano palaoa, no laila hiki ke kaumaha a maloʻo iki nā fritters ma mua o kou koho ʻana i ka palaoa ʻalemona. ʻO ka hoʻohana ʻana i ka ratio hoʻokahi a ʻehā a me ka hoʻohui ʻana i kahi wai ʻoi aʻe ma mua o ka mea i koi ʻia e hiki ke kōkua i ke kaulike ʻana i ke ʻano kaumaha o ka palaoa niu.

Ke hahai ʻoe i ka meaʻai mua, e hāʻawi kēlā me kēia donut i kou kino me ka huina o 78 calories, me 5 grams o ʻaʻano protein, 5 grams o ka momona a me 2 grams wale nō o ʻupena kalapona.

He kī nui ka ʻokoʻa i ka wā e pili ana i kekahi meaʻai, me ke ʻano o ke ola keto. ʻO ka hoʻohana ʻana i nā ʻano meaʻai like ʻole a me nā ʻano meaʻai like ʻole kekahi ala e mālama ai i nā mea hoihoi, e hoʻoulu i kou kino me nā meaʻai āpau e pono ai, a e hoʻomau i ke ala e hiki ai i kāu mau pahuhopu olakino.

ʻOi aku nā manaʻo meaʻai ʻono

Inā ua hoʻoikaika kēia meaʻai iā ʻoe e hoʻāʻo i nā kīʻaha kakahiaka e ʻoi aku ma mua o nā omelets maʻamau a i ʻole nā ​​​​hua i ʻoki ʻia, e nānā i kēia mau koho momona haʻahaʻa haʻahaʻa ʻole:

• Ketogenic 'Oatmeal' i loko o 5 minuke.
• ʻO ke kīʻaha haʻahaʻa Chocolate Almond Smoothie.
• Keto 3-mea hoʻohui mocha chia pudding.

A inā ʻoe e ʻimi nei i nā meaʻai puaʻa ketogenic hou aʻe, e nānā i kēia mau koho kupanaha:

• Hoʻokomo ʻia i ka ʻaʻai ʻaʻai ʻāpalapala.
• ʻO ka ʻuala mashed me ka pua puaʻa kālika.
• Keto Cheesy Buffalo Chicken Dip Recipe.

ʻO nā kīʻaha kōpaʻa haʻahaʻa haʻahaʻa

ʻO kēia mau kīʻaha kīʻaha haʻahaʻa haʻahaʻa he 2 grams wale nō o ka ʻupena ʻupena a ʻoi aku ma mua o 5 grams o ka momona a me ka protein no ka lawelawe ʻana. ʻAʻole ʻono wale kēia meaʻai wikiwiki a maʻalahi hoʻi, akā e mālama pū ʻoe iā ʻoe i loko o kāu helu kalapona i kēlā me kēia lā.

• Ka Hoʻomoe: 10 minutos.
• Ka manawa kuke: 40 minutos.
• Huina manawa: 50 minutos.
• Nā Hana Hana: 12 palai.
• Kāleka: ʻAina kakahiaka.
• Lumi kuke: hema.

Nā meaʻai

• 1 puaʻala liʻiliʻi, ʻoki ʻia i loko o nā pua.
• 1/2 ka paʻakai ka paʻakai.
• 1/4 kīʻaha o ka palaoa ʻalemona.
• 1/4 kīʻaha cheddar i ʻoki ʻia.
• 1/2 kīʻaha o ka palaoa Parmesan i kuʻi ʻia.
• 3 hua nui, kuʻi
• 1 punetune o ka aila avocado.
• ʻO kahi punetune o ka ʻaila kawa (koho).
• 1/4 kīʻaha aniani ʻōmaʻomaʻo, ʻokiʻoki (koho).

Nā kuhikuhi

1. E hoʻokomo i nā pua puaʻa i loko o ka mea hana meaʻai a hui pū a hiki i ka loaʻa ʻana o ka laiki pua.
2. E hoʻokomo i ka laiki cauliflower i loko o kahi kīʻaha nui a hoʻohui i ka paʻakai. E hoʻokuʻu a hoʻomaha no 10 mau minuke.
3. E hoʻohui i ka palaoa ʻalemona, ka cheese cheddar, Parmesan, a me nā hua i loko o ke kīʻaha a hui a hui maikaʻi.
4. E hoʻohui i ka ʻaila avocado (a i ʻole ka aila ʻoliva) i kahi skillet ma luna o ka wela haʻahaʻa.
5. Me ka ¼ kīʻaha ana kīʻaha, e ʻohi i ka hui ʻana o ka puaʻa puaʻa mai loko aʻe o ke kīʻaha a hana i pōpō. E kau i ka pōpō puaʻa ma luna o ka spatula a kaomi mālie e hana i ka patty.
6. E hoʻoneʻe pono i nā ʻōpala puaʻa mai ka spatula i loko o ka skillet wela.
7. E ʻai no 3-4 mau minuke ma kekahi ʻaoʻao a hiki i ka ʻeleʻele gula, e makaʻala ʻaʻole e hoʻohuli koke iā lākou.
8. E kau i nā kāwele puaʻa ma luna o nā kāwele pepa e hoʻoneʻe i ka makū.
9. E hauʻoli iā lākou me kahi dollop o ka ʻaila kawa a me nā chives ʻoki ʻia.
10. E mālama i loko o ka pahu hau. No ka hoʻomaʻamaʻa hou, e hoʻomoʻa no 10 mau minuke ma 175º C / 350º F.

Nutrition

• Nui ʻāpana: 1 donut.
• Kālā: 78.
• Nā momona: 5,4 g.
• ʻAi-kaloli: 3,2 g.
• Pūnaewele: 5 g.

Hoʻopiliʻia nā Palabras: keto cauliflower fritters.