Yooj Yim Keto Low Carb Cauliflower Fritters Recipe

Hauv ntiaj teb keto, qe yog huab tais thaum nws los txog rau cov zaub mov uas tsis muaj carb. Tab sis qee zaum koj xav tau cov tswv yim los hloov koj lub sijhawm thaum sawv ntxov scrambled qe ib ntus. Yog tias koj xav paub tias yuav ua li cas rau koj hnub Sunday yav sawv ntxov brunch, cov Cauliflower Fritters no yog cov zaub mov uas tsis muaj carb tsawg, ketogenic.

Daim ntawv qhia no ua rau 12 fritters, ua rau nws zoo meej rau kev pub mis rau ib pawg loj lossis khov thiab noj txhua lub lim tiam.

Lawv kuj yog gluten-dawb, muaj ntau yam heev, thiab ua ib qho appetizer zoo los yog cov tais diav rau ib qho steak noj nyom o tsawg carb do kib zaub.

Es tsis txhob starchy qos yaj ywm thiab tag nrho cov hom phiaj hmoov, daim ntawv qhia no hu rau almond hmoov thiab cauliflower, ob keto staples. Thaum koj npaj cov zaub mov no yooj yim tab sis qab, nws yuav sai sai no los ua ib qho ntawm koj nyiam.

Cov khoom xyaw tseem ceeb hauv daim ntawv qhia no yog:

• Almond hmoov.
• Cauliflower.
• Qe.
• Cheese.

Daim ntawv qhia no yog:

• Crunchy.
• Kev nplij siab.
• Tsawg hauv carbohydrates.
• Keto tau sib xws.
• Qab heev

4 Cov txiaj ntsig kev noj qab haus huv ntawm Cauliflower Fritters

Tsis tsuas yog cov cauliflower fritters no yooj yim heev los ua, tab sis lawv kuj tuaj nrog ntau qhov tsw thiab ntau yam txiaj ntsig kev noj qab haus huv.

# 1: Lawv tuaj yeem txhim kho qib zog

Thaum nws los txog rau keto hmoov lwm txoj, almond hmoov yuav yeej. Nws muaj ntau hauv cov rog, cov vitamins, thiab cov zaub mov xws li vitamin B2, manganese, thiab tooj liab ( ¹ ).

Vitamin B2 ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntau hauv koj lub cev, suav nrog kev tsim hluav taws xob, tsim cov qe ntshav liab, thiab kev ua haujlwm zoo ntawm tes ( ² ).

Manganese thiab tooj liab ua haujlwm sib koom ua ke los tiv thaiv thiab txhawb cov pob txha noj qab haus huv. Qhov tsis txaus ntawm cov kab no tau pom tias ua rau muaj kev pheej hmoo ntawm kev tsim cov kab mob ntev xws li pob txha thiab atherosclerosis ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: lawv tuaj yeem txhim kho cov ntshav qab zib

Cauliflower yog tej zaum qhov ntau yam thiab nyiam zaub uas tsis muaj carb ntawm cov kiv cua ntawm ketogenic noj.

Cov veggie no tsis yog tsuas yog hloov pauv zoo rau qee qhov koj nyiam cov tais diav uas muaj carbohydrates, los ntawm mov ntawmpob zaub paj mus cauliflower pizza, los yog ib tug qab thiab creamy phaj ntawm cauliflower macaroni thiab cheese, tab sis nws kuj muab rau koj ntau ntawm cov vitamin C thiab vitamin K ( ⁷ ).

Cov as-ham no tau pom tias muaj cov txiaj ntsig zoo hauv kev txo qis cov ntshav qab zib, txhim kho insulin tsis kam, thiab tiv thaiv cov kab mob metabolic ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Cov kev tshawb fawb pom tau hais tias kev noj almonds, lossis almond hmoov, tuaj yeem txo qis cov tshuaj insulin hauv cov ntshav. Almond hmoov muaj qhov qis glycemic Performance index (GI), uas ua rau nws zoo meej tsis yog rau cov neeg uas sim tswj ketosis, tab sis kuj rau cov neeg uas tawm tsam nrog ntshav qab zib ( ¹¹ ).

# 3: Lawv tuaj yeem txhawb kev mob plawv

Almonds yog ib qho khoom noj zoo tshaj plaws los noj thaum nws los txhawb koj cov hlab plawv.

Almond hmoov yog lub zog ntawm monounsaturated fatty acids (MUFA). Kev tshawb fawb ntawm MUFAs tau qhia tias cov tshuaj no tseem ceeb heev rau kev tswj lub plawv kom muaj zog los ntawm kev txo qis LDL cholesterol hauv cov ntshav ( ¹² ).

Cauliflower kuj yog ib qho zoo ntxiv rau koj cov zaub mov kom pab ua kom koj lub plawv dhia thiab ua haujlwm nyob rau hauv qhov chaw siab tshaj.

Cov veggie no tau ntim nrog cov nyiaj staggering ntawm cov poov tshuaj, uas cov kev tshawb fawb pom tau tuaj yeem pab txo cov ntshav siab thiab txo qhov kev pheej hmoo ntawm kev mob plawv ( ¹³ ).

#4: Lawv tuaj yeem pab txhawb kev paub txog kev noj qab haus huv

Txawm hais tias cov qe muaj txiaj ntsig zoo hauv cov zaub mov uas tsis muaj carb, cov zaub mov no tau muaj teeb meem, tshwj xeeb tshaj yog txij li cov kev tshawb fawb ib zaug txuas cov qe kom nce qib roj cholesterol thiab kab mob plawv ( ¹⁴ ).

Txawm li cas los xij, qe tuaj yeem yog ib feem tseem ceeb ntawm kev noj qab haus huv. Cov zaub mov no muaj cov khoom noj tseem ceeb xws li vitamin A, choline, thiab lutein.

Choline thiab lutein ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub hlwb kom zoo, los ntawm kev txhawb nqa lub paj hlwb. Lawv pab tsim cov neurotransmitters thiab tiv thaiv lub hlwb tiv thaiv kab mob neurodegenerative, xws li Alzheimer's thiab qaug dab peg ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Cauliflower fritters npaj variations

Cov cauliflower fritters yuav ua tau yooj yim los yog complex raws li koj nyiam.

Lub hauv paus ntawm cov khoom noj uas tsis muaj carb fritters suav nrog zaub paj, almond hmoov, qe, thiab cheese, tab sis koj tuaj yeem ntxiv ntau keto toppings lossis toppings.

Ua kom nws ntxiv crispy thiab rog, sauté qee cov nqaij npuas kib thiab siv nws ua breadcrumbs rau saum cov fritters. Yog hais tias koj xav tau ib tug kov ntawm freshness, chop ib co coriander nplooj thiab sprinkle lawv nyob rau hauv lub phaj.

Sim ntxiv ib teaspoon ntawm qej hmoov los yog me ntsis minced qej rau ib tug flavorful, anti-inflammatory kov ( ¹⁸ ).

Yog tias koj tsis muaj almond hmoov hauv koj lub pantry, siv cov txiv maj phaub hmoov, uas tuaj yeem yog lwm txoj hauv kev.

Nco ntsoov tias hom hmoov nplej no yog denser, yog li cov fritters yuav hnyav dua thiab me ntsis ziab dua yog tias koj tau xaiv rau cov hmoov nplej almond. Siv ib qho mus rau plaub qhov sib piv thiab ntxiv me ntsis dej ntau dua li daim ntawv qhia hu tuaj yeem pab sib npaug qhov hnyav ntawm cov txiv maj phaub hmoov.

Thaum koj ua raws li daim ntawv qhia thawj, txhua lub ncuav mog qab zib yuav muab koj lub cev tag nrho ntawm 78 calories, suav nrog 5 grams. muaj protein ntau, 5 grams roj thiab tsuas yog 2 grams ntawm tsis muaj carbs.

Ntau yam yog qhov tseem ceeb thaum nws los txog rau kev noj zaub mov, suav nrog keto txoj kev ua neej. Siv ntau yam khoom xyaw thiab cov zaub mov txawv txawv yog ib txoj hauv kev kom cov khoom nthuav, roj koj lub cev nrog tag nrho cov as-ham uas nws xav tau, thiab ua kom nws khiav mus rau koj lub hom phiaj kev noj qab haus huv.

Ntau cov tswv yim ua zaub mov qab

Yog tias daim ntawv qhia no tau tshoov koj kom sim noj pluas tshais uas mus dhau qhov yooj yim omelets los yog scrambled qe, kos tawm cov kev xaiv uas tsis muaj carb qis:

• Ketogenic 'Oatmeal' hauv 5 feeb Tsawg Carb.
• Low Carb Chocolate Almond Smoothie Bowl.
• Keto 3-cov khoom xyaw mocha chia pudding.

Thiab yog tias koj tab tom nrhiav ntau ketogenic zaub mov txawv zaub mov txawv, kos tawm cov kev xaiv zoo kawg no:

• Loaded Cauliflower Casserole Recipe.
• Mashed qos yaj ywm nrog qej cauliflower.
• Keto Cheesy Buffalo Chicken Dip Recipe.

Ib qho yooj yim uas tsis muaj carb cauliflower fritters

Cov zaub mov uas tsis tshua muaj carb cauliflower fritters muaj tsuas yog 2 grams ntawm cov carbs thiab tshaj 5 grams roj thiab protein ib qho kev pab. Daim ntawv qhia yooj yim thiab yooj yim no tsis yog tsuas yog qab, tab sis nws tseem yuav ua rau koj taug qab rau koj cov kev suav carb txhua hnub.

• Lub Sijhawm Npaj: 10 minutos.
• Lub sijhawm ua noj: 40 minutos.
• Lub sijhawm tag nrho: 50 minutos.
• Kev Ua Tau: 12 fritters.
• Qeb: Noj tshais.
• Chav ua noj: qab teb.

Cov khoom xyaw

• 1 medium cauliflower, txiav rau hauv florets.
• 1/2 me nyuam ntsev ntsev
• 1/4 khob ntawm almond hmoov.
• 1/4 khob shredded cheddar cheese.
• 1/2 khob ntawm grated Parmesan cheese.
• 3 qe loj, ntaus
• 1 tablespoon avocado roj.
• Ib tablespoon ntawm qaub cream (yeem).
• 1/4 khob ntsuab dos, tws (yeem).

Lus Qhia

1. Muab cov cauliflower florets tso rau hauv cov khoom noj processor thiab sib tov kom txog thaum koj muaj cov nplej nplej.
2. Muab cov nplej nplej rau hauv ib lub tais loj sib tov thiab ntxiv ntsev. Sib tov thiab cia nws so rau 10 feeb.
3. Ntxiv cov hmoov almond, cheddar cheese, Parmesan, thiab qe rau hauv lub tais thiab sib tov kom txog thaum sib tov zoo.
4. Ntxiv avocado roj (los yog roj txiv roj) mus rau lub skillet tshaj nruab nrab-tsawg tshav kub.
5. Siv ¼ khob ntsuas lub khob, rub lub cauliflower sib tov tawm ntawm lub tais thiab tsim rau hauv cov khoom. Muab lub pob cauliflower tso rau ntawm ib lub spatula thiab nias maj mam ua ib lub patty.
6. Ua tib zoo xaub lub cauliflower patties los ntawm spatula mus rau hauv lub skillet kub.
7. Ua noj rau 3-4 feeb ntawm ib sab kom txog thaum Golden xim av, ceev faj tsis txhob tig lawv sai sai.
8. Muab cov cauliflower fritters rau ntawm daim ntawv phuam kom tshem tawm cov dej noo ntau dhau.
9. Txaus siab rau lawv kub nrog dollop ntawm qaub cream thiab tws chives.
10. Khaws rau hauv lub tub yees. Txhawm rau rov ua dua, ci rau 10 feeb ntawm 175º C / 350º F.

Khoom noj khoom haus

• Qhov loj me: 1 donut ua.
• Cov calories: 78.
• Cov rog: 5,4 g.
• Carbohydrates: 3,2 g (Net carbohydrates: 2 g).
• Cov protein ntau: 5 g.

Keywords: keto cauliflower fritters.