ʻOno keto crustless breakfast quiche recipe

E mākaukau e hoʻonani i kāu mau hua manu i kēlā me kēia lā a lawe i ka ʻaina kakahiaka i kahi pae hou me kēia quiche crustless. ʻAʻole wale ia maʻalahi ke hana, akā maikaʻi nō hoʻi no hoʻomākaukau i nā meaʻai a e kōkua ia iā ʻoe e loaʻa ka ikaika a hiki i ka wā awakea.

ʻO nā kuihi kuʻuna maʻamau ka piha i nā carbohydrates hiki hoʻokuʻu iā ʻoe mai ke ketosisAkā ʻo kēia ʻano haʻahaʻa haʻahaʻa, crustless version like me ka waiwai a me ka ʻono. ʻO kekahi pōmaikaʻi ʻē aʻe o ka hana ʻana i ka quiche haʻahaʻa haʻahaʻa, ʻo ia ka ʻoluʻolu a hoʻomaʻamaʻa maikaʻi loa, e lilo ia i koho kūpono no ka hoʻomākaukau ʻana i nā meaʻai i ka hoʻomaka ʻana o ka pule.

Nā mea waiwai

ʻO kēia kahi meaʻai maʻalahi hiki iā ʻoe ke hoʻololi e kūpono i kāu makemake. ʻO kēia nā mea nui o ka quiche:

• Nā pua.
• Nā mea kanu.
• Pākī kao.
• Parmesan.
• ʻO ka moʻo Mozzarella.
• Waiū ʻalemona a i ʻole kekahi o kāu koho.

Haʻahaʻa upena kalapona

ʻO nā mea i loko o kēia kuiki keto he haʻahaʻa i ka carbohydrate. No ka loaʻa ʻole o ka ʻōpala pie, ke ʻoki nei ʻoe i nā kalapona he nui. ʻO ia hoʻi, ʻaʻole ia i loko o ka gluten.

Pāhi kao.

Hāʻawi ka cheese kao i loko o kēia meaʻai iā ʻoe i kahi ʻono hohonu a ʻoi aku ka momona. ʻO kahi pōmaikaʻi ʻē aʻe o ka hoʻohana ʻana i ka paʻakai kao i kēia keto quiche? Hiki iā ʻoe ke hōʻemi i nā mea hana waiu ʻē aʻe.

ʻAʻole ʻike ka poʻe he nui lākou i nā huahana waiu e like me ka waiū bipi a me ka paʻakai. Inā kānalua ʻoe ʻo ʻoe hoʻomanawanui ʻole lactose a ʻaʻole ʻoe e ʻeli pono i nā protein waiū, He koho maikaʻi paha ka paʻakai kao e hoʻāʻo.

E ʻōlelo kekahi poʻe he ʻono loa ke ʻai wale ʻia, akā ʻo ka hoʻohui ʻana i nā mea liʻiliʻi i loko o nā meaʻai e like me kēia he ala maikaʻi ia e leʻaleʻa ai.

E ʻoluʻolu e hoʻomaopopo ʻaʻole ʻaʻohe waiu piha kēia meaʻai. Loaʻa iā ia ka mozzarella a me ka parmesan cheese, a me ka cream kaumaha. No laila, inā ʻaʻole ʻae ʻoe i ka lactose a i ʻole ʻoe i ka naʻau i ka waiu, e hoʻololi i kēlā mau meaʻai me nā mea ʻai ʻole. He nui nā koho kīʻaha non-dairy, i hana ʻia me nā nati.

E heluhelu wale i ka papa inoa o nā mea hoʻohui a pale aku i nā cheese dairy i hoʻokumu ʻia i ka soy a he nui nā mea hoʻopihapiha a i ʻole nā ​​​​mea hoʻopaʻa.

ʻO nā pani waiu ʻole

Hoʻohana kēia meaʻai i ʻelua ʻano kīʻaha like ʻole a me ka cream kaumaha. Eia kekahi mau pani waiu ʻole inā makemake ʻoe iā lākou:

• ʻO ka paʻakai ʻano Mozzarella i hana ʻia me hua nut macadamia.
• ʻO ka ʻaila niu ma kahi o ka ʻaila kaumaha.

Nā pōmaikaʻi o ka paʻakai kao

ʻO kēia nā pono nui ʻekolu o ka paʻakai kao:

1. Hiki ke hoʻomaikaʻi i ka ʻai ʻana.
2. Hiki ke ho'ēmi i ka mumū.
3. Nui i nā meaʻai.

# 1: hoʻomaikaʻi i ka ʻai ʻana

Nui nā ʻano paʻakai i loaʻa nā probiotics e kōkua i ka hoʻomaikaʻi ʻana i kāu microbiome ʻōpū. A ʻo kahi microbiome olakino e kōkua i ka hoʻoikaika ʻana i ka pale ʻana a me ka hoʻēmi ʻana i ka mumū ( ¹ ) ( ² ). ʻO nā probiotics i loaʻa i loko o ka cheese e kōkua i ka hānai ʻana i kou ʻōpū me nā ʻano bacteria e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka digestion, hoʻonui i ka nui o nā meaʻai āu e komo ai, a kōkua i ke kaua ʻana i ka maʻi ( ³ ).

# 2: liʻiliʻi nā allergens

ʻO kekahi o nā pilikia me ka waiu bipi ʻo ia ka loaʻa ʻana o nā allergens maʻamau e like me ka lactose a me ka casein A1 ( ⁴ ). ʻO ka waiu kao ka hapa nui o ka casein A2, ʻo ia hoʻi e ʻoi aku ka maʻalahi ma ka ʻōpū a ʻaʻole e hoʻopuka i ka pane ʻeha like me ka waiū bipi ( ⁵ ).

Eia nō naʻe, pono ʻoe e kūkākūkā me kāu kauka i nā maʻi allergies waiū. Hiki i kekahi poʻe me ka maʻi maʻi waiū ka hopena i ka waiū kao a me ka paʻakai kao ( ⁶ ).

# 3: waiwai i ka calcium, nā huaora a me nā minela

Manaʻo ka hapa nui o ka waiu bipi ke kumu maikaʻi loa o ka calcium. Eia naʻe, ʻoi aku ka nui o kēia mineral kikoʻī i ka waiū kao ( ⁷ ).

He mea koʻikoʻi ka calcium no ka mea kōkua ia i ke kūkulu a mālama ʻana i nā iwi ikaika, mālama pono i kou puʻuwai, nā ʻiʻo, a me nā aʻalolo, a hiki ke kōkua i ka pale ʻana iā ʻoe mai ka maʻi cardiovascular ( ⁸ ).

Ma waho aʻe o ka calcium, waiwai nui ka paʻakai kao i ka huaʻa A, riboflavin, keleawe, a me ka phosphorus, kahi e hoʻohana ai kou kino no nā ʻano hana like ʻole ( ⁹ ).

He ʻano a me ka ʻono i makemake nui ʻia e ka poʻe. He waiwai, ʻona a piha i ka ʻono. He mea maʻalahi loa ka paʻakai kao e hoʻokomo i loko o nā meaʻai a e kāhāhā paha ʻoe i ka ʻono nui āna e lawe mai ai.

Pehea e hana ai i ka quiche keto ma mua

ʻO kekahi o nā mea maikaʻi loa e pili ana i kēia meaʻai hiki iā ʻoe ke hana ma mua o ka manawa. Inā makemake ʻoe i nā meaʻai maloʻo, ʻo kēia ka meaʻai kūpono loa iā ʻoe.

E hahai wale i ka papa kuhikuhi a ma hope o ka hoʻomoʻa ʻia ʻana, e maʻalili loa. A laila e ʻohi a mālama i loko o ka pahu hau. E mālama maikaʻi ʻia i loko o ka pahu hau no ʻekolu mahina.

Hiki iā ʻoe ke mālama i loko o ka friji no hoʻokahi pule.

Mahele o ka brunch keto

He meaʻai kakahiaka maikaʻi kēia no ka mea ʻaʻole ʻono e like me ka meaʻai meaʻai. He māmā a ʻono i ka manawa like.

ʻO kēia quiche ka mea hoʻohui maikaʻi loa i kahi brunch hopena pule me nā hoaaloha. E ʻokiʻoki i loko o nā ʻāpana liʻiliʻi a lilo i mini quiches. A i ʻole e hoʻohana i kahi pā quiche liʻiliʻi a laila hiki i nā mea āpau ke hauʻoli i kā lākou quiche liʻiliʻi.

Nā koho cheese hou aku

He ʻono maikaʻi kēia quiche, akā maʻalahi ke hoʻololi a hoʻopilikino e like me kāu makemake. No ka mea he keto-friendly ka hapa nui o nā huahana waiu, e ʻoluʻolu e hoʻohui i nā ʻano kīʻaha like ʻole i kāu quiche.

E ho'āʻo e hoʻohui i ka cheese cheddar a i ʻole kahi kīkē Swiss liʻiliʻi no kēlā kīkē hou.

Huina manawa kuke

ʻO ka nui o ka manawa no kēia meaʻai holoʻokoʻa ma kahi o hoʻokahi hola.

Hoʻopili kēia i ka manawa hoʻomākaukau 10-15 mau minuke a me 45 mau minuke manawa kuke.

E kūʻai i nā mea kanu i ʻoki mua ʻia e mālama i ka manawa hou aku inā pono ʻoe.

ʻO nā meaʻai maikaʻi loa no ka quiche keto

He mea koʻikoʻi nā mea kanu i ka ʻai ketogenic. Hoʻopiha ʻia lākou me nā meaʻai koʻikoʻi a hāʻawi i kahi kumu carb haʻahaʻa o ka fiber ma kahi meaʻai ketogenic.

Hoʻohana kēia meaʻai i ka asparagus, nā halo, a me nā aniani. Inā makemake ʻoe i nā meaʻai liʻiliʻi haʻahaʻa, e hoʻāʻo e hoʻohui i kekahi o kēia mau mea:

• Zucchini.
• Nā Peppers.
• Pōla.
• Kīwaha.

ʻO ka ʻokoʻa ma waena o Quiche Lorraine a me Frittata

He aha ka ʻokoʻa ma waena o kahi quiche Lorraine maʻamau a me kahi frittata? ʻO ka quiche maʻamau ka ʻōpala a ʻo Lorraine quiche kahiko i hānau ʻia ma Farani i hana ʻia me ka paila palaoa puff, nā hua manu, ka ʻaila, ka paʻakai, ka puaʻa, a me nā mea ʻala a hoʻomoʻa ʻia i ka umu.

Eia nō naʻe, ʻaʻohe ʻōpala o ka frittata a hiki ke kuke ʻia i loko o ka lumi kuke, e like me ka omelete, me ka hoʻohana ʻole i ka umu.

Hoʻomoʻa ʻia kēia meaʻai, e like me ka Lorraine quiche, akā ʻaʻohe ʻōpala, e like me ka frittata. He hui maikaʻi o nā ʻano ʻelua, akā ʻokoʻa loa.

Pehea e hana ai i kahi ʻōpala pie haʻahaʻa me ka palaoa ʻalemona

ʻO ke ala maikaʻi loa e pale aku ai i nā carbs huna a me nā allergens ʻo ka hana ʻana i kahi quiche crustless. Akā ʻo kahi koho keto ʻē aʻe, ʻo ia ka hana ʻana i kahi ʻōpala pie me ka palaoa ʻalemona.

Eia ʻoe kekahi meaʻai pāpaʻi pie kalapona haʻahaʻa. E hoʻohana i ka hui ʻana o ka palaoa ʻalemona a me ka palaoa niu a me ka pata. ʻO ka hopena, he ʻōpala palapaʻa i ʻono ʻono.

Keto crustless breakfast quiche

E hoʻololi i kāu hana maʻamau i kēlā me kēia lā a lawe i ka ʻaina kakahiaka i kahi pae ʻono hou me kēia quiche crustless keto.

• Huina manawa: 50 minutos.
• Nā Hana Hana: 8 mau lawelawe.

Nā meaʻai

• 6 hua nui holoʻokoʻa.
• 1/2 kīʻaha kilika kaumaha.
• 1/2 kīʻaha o ka waiū unsweetened o ke koho.
• 3 punetune o ka palaoa niu.
• 1/4 kīʻaha Parmesan cheese.
• 3/4 teaspoon o ka paʻakai.
• 1/4 teaspoon o ka pepa.
• 2 punetune o ka ʻaila ʻoliva.
• 1 ʻokiʻoki liʻiliʻi (ʻoki ʻoki ʻia).
• 225 g / 8 oz mau halo (ʻoki ʻoki ʻia).
• 1 kīʻaha asparagus (ʻoki ʻia i loko o nā ʻāpana liʻiliʻi).
• 1/4 kīʻaha tōmato maloʻo (ʻoki ʻoki ʻia).
• 1/2 kīʻaha kao kao.
• 1 kīʻaha mozzarella cheese.

Nā kuhikuhi

1. E hoʻomoʻa mua i ka umu i 175ºF / 350ºC a hamo i ka pā keke me ka pata.
2. E hoʻohui i nā hua, ka ʻaila kaumaha, ka waiu niu, ka paʻakai, ka pepa, ka Parmesan cheese, a me ka palaoa niu i loko o kahi pola nui. E hui maikaʻi a maʻemaʻe. Hoʻokaʻawale.
3. E puhi i ka skillet nui ma luna o ka wela wela. E hoʻohui i ka ʻaila ʻoliva, nā aniani, nā haloo, nā tōmato maloʻo i ka lā, a me ka asparagus. E hoʻomoʻa no 3-4 mau minuke a hiki i ka palupalu iki. Wehe ʻia mai ke ahi a hoʻomāalili.
4. E hoʻohui i nā mea kanu a me ka paʻakai kao i ka hui hua manu. E ninini i nā mea i loko o kahi pā i hoʻomākaukau ʻia. ʻO luna me ka cheese mozzarella.
5. E kālua no 40-45 mau minuke a hiki i ka ʻeleʻele gula o luna.

Nutrition

• Nui ʻāpana: 1 ʻāpana
• Kālā: 214.
• Nā momona: 16 g.
• ʻO nā kalapona: Carbohydrates upena: 4 g.
• Pūnaewele: 12 g.

Hoʻopiliʻia nā Palabras: keto crustless quiche.