Low Carb Cauliflower Bread Recipe

Cauliflower yog lub hnub qub ntawm ntau cov zaub mov keto, suav nrog cov zaub mov uas tsis muaj carb. Thiab nws cov koob meej yog qhov tsim nyog.

Nrog rau zucchini, zaub qhwv yog ib qho zoo tshaj plaws keto zaub tsis tau tsuas yog vim nws qhov qis carb, tab sis kuj vim nws ntau yam.

Lub taub hau ntawm cauliflower yog heev pab tau. Nws tuaj yeem npaj ua mov los hloov cov nplej ib txwm, nws tuaj yeem raug crushed thiab ua rau hauv ib qho cauliflower pizza crust crunchy thiab qab, los yog nws muaj peev xwm txawm yuav ci rau ntawm sticks ua cauliflower qhob cij.

Nws yog ib qho nyuaj los nrhiav cov zaub mov uas tsis muaj carb ci uas saj zoo, tab sis cov qhob cij cauliflower no yog qhov zam. Ntxiv rau, daim ntawv qhia gluten-dawb no tsis yog yooj yim xwb, nws tseem tsis muaj mis nyuj, thiab ntim nrog cov protein thiab cov khoom noj muaj fiber ntau. Nws tiag tiag mimics ib txwm qhob cij hauv saj thiab kev ntxhib los mos.

Koj tuaj yeem ua rau koj lub khob noom cookie nrog qee cov txuj lom Italian rau ib qho khoom qab zib Italian qhob cij lossis ntxiv me ntsis jam thiab macadamia txiv ntoo butter rau lub khob cij nrog lub qab zib.

Qab zib los yog qab zib, koj yuav xav ntxiv daim ntawv qhia keto no rau koj daim ntawv teev cov zaub mov uas tsis muaj carb.

Qhov no keto-friendly cauliflower bun yog:

• Dildo.
• Qab heev.
• Qab heev.
• paleo.
• Cov mis nyuj dawb.

Cov khoom xyaw tseem ceeb yog:

• Cauliflower florets.
• Almond hmoov.
• Qe.
• Psyllium husks.

Cov khoom xyaw tsis xaiv:

• Ntsev.
• Rosemary.
• Oregano.
• Kua txob dub.
• Txiv ntseej butter
• Parmesan.

Cov txiaj ntsig kev noj qab haus huv ntawm cauliflower qhob cij

Cauliflower yog ib qho ntawm cov zaub nyiam tshaj plaws ntawm kev noj zaub mov keto vim yog vim li cas. Nws yog multipurpose, tsawg-carb, thiab ntim nrog macronutrients. Nws yuav ua rau koj xav tsis thoob thaum kawm tias nws tuaj yeem muab cov txiaj ntsig ntau dua rau koj hauv daim ntawv ci.

# 1: nws tuaj yeem txhim kho koj txoj hnyuv

Thaum nws los txog rau plab noj qab haus huv thiab kev zom zaub mov, fiber ntau yog koj tus phooj ywg thib ib. Koj lub cev tsis zom lossis nqus cov fiber ntau tib yam li nws ua nrog lwm cov carbohydrates.

Hloov chaw, fiber ntau tsim nyob rau hauv koj lub plab zom mov, ua zaub mov rau cov kab mob plab thiab pab plab noj qab haus huv ntawm ntau txoj hauv kev ( ¹ ).

Daim ntawv qhia zaub mov qab no muaj 3.7 grams fiber ntau hauv txhua daim, uas tsis tsuas yog txo koj cov khoom noj carbohydrate nkaus xwb, tab sis kuj ua rau koj txoj hnyuv khiav zoo thiab koj cov kab mob plab zoo siab.

Kev nce thiab muag koj cov quav tsis yog tib txoj kev fiber ntau tuaj yeem pab koj. Tau txais koj cov koob tshuaj txhua hnub tseem tuaj yeem pab tiv thaiv ntau yam kab mob hauv plab xws li kub siab, diverticulitis, hemorrhoids, thiab mob qog noj ntshav duodenal ( ² ).

Feem ntau ntawm cov fiber ntau hauv cov qhob cij zaub qhwv no los ntawm husk ntawm Psyllium. Psyllium yog qhov zoo tshaj plaws ntawm ob qho tib si soluble thiab insoluble fiber. Yog tias koj tsis paub meej txog qhov sib txawv ntawm lawv, ntawm no yog cov lus piav qhia luv luv:

• Soluble fiber: slows digestion. Nws tsim cov gel hauv cov hnyuv thiab tuaj yeem txo cov roj cholesterol los ntawm kev khi rau nws hauv plab hnyuv, uas txo LDL hauv cov hlab ntsha ( ³ ).
• Insoluble fiber: Stimulates koj digestion. Ntxiv ntau rau cov quav thiab tuaj yeem pab nws txav mus los ntawm koj txoj hnyuv ( ⁴ ).

Psyllium husk kuj ua raws li probiotic, uas txhais tau hais tias nws pub cov kab mob zoo hauv koj lub plab. Probiotics pab koj lub cev tiv thaiv kab mob los ntawm kev ntxiv dag zog rau koj txoj kev tiv thaiv kab mob txawv teb chaws thiab tsis txhob muaj teeb meem xws li raws plab ( ⁵ ).

Psyllium husk tuaj yeem pab tau yog tias koj tawm tsam nrog cov teeb meem plab hnyuv. Hauv ib pawg neeg uas muaj tus kab mob Crohn, kev sib xyaw ntawm psyllium thiab probiotics tau pom tias yog kev kho mob zoo ( ⁶ ).

#2: pab tiv thaiv lub plawv

Fiber kuj tseem muaj txiaj ntsig zoo rau kev noj qab haus huv plawv. Qhov tseeb, qhov ntau fiber ntau koj noj, qhov tsawg dua koj yuav muaj ntshav siab, mob stroke, roj cholesterol siab, thiab kab mob plawv (CVD) ( ⁷ ) ( ⁸ ).

Psyllium husk, tshwj xeeb, tau kawm los ntawm cov fiber ntau uas tuaj yeem tiv thaiv CVD ( ⁹ ).

Cauliflower yog nplua nuj nyob rau hauv ib tug compound hu ua sulforaphane. Sulforaphane yog lub npe hu ua cov tshuaj tiv thaiv kab mob tsis ncaj thiab tuaj yeem muaj lub plawv tiv thaiv ( ¹⁰ ).

Ib txoj hauv kev uas sulforaphane tuaj yeem tiv thaiv koj lub siab yog los ntawm nws lub peev xwm los ua kom cov kab mob antioxidant, uas yog vim li cas nws thiaj li hu ua "indirect antioxidant", tsis yog antioxidant ( ¹¹ ).

Thaum koj lub plawv nres tau txais cov ntshav txaus, thiab yog li cov pa oxygen, tuaj yeem ua rau cov ntaub so ntswg puas, hu ua ischemic raug mob. Hmoov zoo, sulforaphane pab tiv thaiv kev raug mob ischemic thiab yog li tiv thaiv koj lub plawv ( ¹² ) ( ¹³ ).

Muaj ib qho kev ua kom yuam kev kom tau txais txiaj ntsig zoo tshaj plaws ntawm cauliflower. Koj tuaj yeem tso sulforaphane nkaus xwb los ntawm kev chop, hlais, mashing, lossis zom zaub qhwv. Nws yuav yog qhov ncaj ncees hais tias nws lub siab tiv thaiv zoo yog tos koj los qhib lawv.

Cauliflower kuj yog ib qhov chaw zoo ntawm vitamin C thiab folate ( ¹⁴ ). Kev tshawb fawb tau pom tias qhov tsis txaus ntawm cov as-ham no tuaj yeem cuam tshuam nrog kev pheej hmoo ntawm kev tsim kab mob plawv. Vitamin C kuj tseem ceeb heev rau kev ua haujlwm zoo ntawm peb lub cev tiv thaiv kab mob, thaum folate tuaj yeem pab tiv thaiv qee yam mob qog noj ntshav xws li mob qog noj ntshav ntawm txoj hlab pas thiab pancreas ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Cov zaub no muaj ntau yam tsis txaus ntseeg kuj tseem yog lub zog potash. Cov kev tshawb fawb tau pom tias kev noj qab haus huv ntawm cov ntxhia no qhia txog kev sib raug zoo nrog cov ntshav siab qis, uas ua rau txo qis kev pheej hmoo ntawm kab mob plawv ( ¹⁸ ).

# 3: nws tuaj yeem txhawb kev poob phaus

Ntau yam tuaj rau hauv kev ua si thaum koj tab tom sim poob phaus. Tau kawg, kev tawm dag zog thiab xaiv cov zaub mov zoo yuav tsum nyob rau saum toj ntawm koj daim ntawv teev npe, tab sis kev txaus siab thiab kev xav ntawm kev ua kom puv kuj ua lub luag haujlwm.

Cov fiber ntau hauv almond hmoov thiab psyllium husk pab koj zoo siab thiab txaus siab los ntawm kev ntxiv cov khoom loj thiab ua rau lub plab zom mov. Thiab cov neeg uas noj fiber ntau yuav nyias dua li cov neeg uas zam nws ( ¹⁹ ).

Cov kev tshawb fawb kuj tau qhia tias yog tias koj rog dhau thiab sim poob qee cov rog uas tsis xav tau, ntxiv fiber ntau rau koj cov zaub mov tuaj yeem txhim kho qhov hnyav ( ²⁰ ) ( ²¹ ).

Choline, uas muaj ntau nyob rau hauv qe, yog lwm yam poob phaus uas tsim nyog hais. Cov kws tshawb fawb ntseeg tias choline tuaj yeem txo qhov qab los noj mov thiab yog li txo qis tag nrho cov khoom noj. Thiab ua kom koj qab los noj mov yog qhov tseem ceeb rau kev poob phaus mus ntev ( ²² ) ( ²³ ).

Cov tswv yim rau kev noj zaub qhwv zaub qhwv

Txaus siab rau cov qhob cij no rau pluas tshais nrog qee cov cinnamon macadamia txiv ntoo butter, los yog siv nws los ua cov qhaub cij ceev rau pluas su.

Los yog cia li pop nws nyob rau hauv lub toaster, ntxiv ib tug drizzle ntawm txiv roj roj thiab ib co cheddar cheese, thiab muaj nws li ib tug qab bruschetta rau noj su ceev.

Koj tuaj yeem tig daim ntawv qhia ntau yam zaub mov no rau hauv cheesy breadsticks, ntxiv qee cov mozzarella cheese, rau noj hmo Italian zoo meej, los yog qab cheese qhaub cij.

Nws kuj ua rau ib qho appetizer zoo, tsis hais ntawm nws tus kheej lossis nrog me ntsis nyom-nyiam butter thiab qej hmoov. Txawm li cas los xij koj ua nws, koj yuav xav ntxiv cov khob cij no rau koj txoj kev npaj noj mov nyiam.

Tam sim no koj tau kawm tag nrho cov txiaj ntsig kev noj qab haus huv ntawm no ketogenic cauliflower qhob cij, nws tsuas yog ua noj thiab saj nws. Tsis txhob saib ntxiv rau cov laj thawj ntxiv cov zaub qhwv rau koj txoj kev ua neej keto vim nws yog ib qho zoo tshaj plaws keto veggies koj tuaj yeem pom.

Tsawg Carb Cauliflower Cij

Tsawg carb cauliflower qhob cij ua nrog psyllium, almond hmoov, thiab qe yog ib qho zoo meej tsis muaj qab zib, keto-phooj ywg hloov rau cov qhaub cij thiab ci.

• Lub Sijhawm Npaj: 15 minutos.
• Lub sijhawm tag nrho: 1 teev thiab 10 feeb.
• Kev Ua Tau: 12 (slices).
• Chav ua noj: Neeg Asmeskas.

Cov khoom xyaw

• 2 khob ntawm almond hmoov.
• 5 lub qe.
• ¼ khob ntawm psyllium husk.
• 1 khob cauliflower mov.

Lus Qhia

1. Preheat qhov cub kom 180º C / 350ºF.
2. Kab ib lub lauj kaub nrog parchment ntawv los yog txiv maj phaub roj ua noj tshuaj tsuag. Muab tso tseg.
3. Nyob rau hauv ib lub tais loj los yog khoom noj processor, muab cov hmoov nplej almond thiab psyllium husk.
4. Yeej lub qe ntawm kev kub ceev rau ob feeb.
5. Ntxiv cov cauliflower mov thiab sib tov zoo.
6. Ncuav qhov sib tov rau hauv lub lauj kaub loaf.
7. Ci rau 55 feeb.

Khoom noj khoom haus

• Qhov loj me: 1 qob
• Cov calories: 142.
• Carbohydrates: 6,5 g.
• Fiber ntau: 3,7 g.
• Cov protein ntau: 7,1 g.

Keywords: tsawg carb zaub mov.