Qhov zoo tshaj plaws qab zib tsis muaj keto avocado brownies

Koj tab tom tuag rau noj brownies, tab sis koj tsis xav kom raug kev ua yeeb yam ntawm cov ntshav qab zib - tus neeg noj zaub mov tsis muaj carb ketogenic ua li cas?

Txawm tias cov zaub mov uas siv gluten-dawb hmoov thiab txiv maj phaub qab zib tuaj yeem ua rau koj cov ntshav qab zib thiab khob koj tawm ntawm ketosis. Hmoov zoo, ntawm no yog daim ntawv qhia keto rau kev ua cov qhob noom xim kasfes brownies uas muaj ib qho ntawm cov khoom noj ketogenic nyiam: avocados.

Nrhiav cov zaub mov uas tsis muaj carb tsawg yog ib feem tseem ceeb ntawm kev ua raws li kev noj haus ketogenic. Ua kom koj nyiam noj qab nyob zoo, tsis muaj qab zib, thiab tsis muaj qab zib cov khoom xyaw ntawm tes yog ib txoj hauv kev zoo tshaj plaws kom paub tseeb tias koj nyob twj ywm, txawm tias koj muaj cov hniav qab zib.

Cov khoom xyaw ua keto avocado brownies

Daim ntawv qhia keto brownie no tsis yog tsuas yog muab cov rog ntau, tab sis nws tseem ua kom tag nrho cov carbohydrates tsawg.

Yog tias koj muaj kev tsis haum zaub mov, tsis txhob txhawj, daim ntawv qhia no yog gluten thiab tsis muaj mis nyuj.

Cov low carb brownies no yog mos, chewy, qab zib, qab, thiab zoo meej kom txaus siab rau ib qho kev xav qab zib.

Cov khoom xyaw tseem ceeb uas koj yuav xav tau rau daim ntawv qhia brownie no suav nrog:

• Vanilla extract.
• Almond hmoov.
• Baking hmoov.
• 2 lub txiv avoc avos.
• Unsweetened cocoa hmoov.
• Stevia.
• Txiv maj phaub roj.
• Cov qe loj.
• Tsaus chocolate chips rau ci.

Koj tseem yuav xav tau ib daim ntawv ci, khoom noj processor lossis tes tov khoom, ib lub spatula, thiab daim ntawv greaseproof.

Yuav ua li cas ua keto avocado brownies

Tej zaum koj yuav tsis xav txog avocados siav thaum koj xav txog cov khoom qab zib lossis lwm yam khoom ci. Tab sis nws yog avocado, nrog rau stevia, cocoa hmoov, thiab almond hmoov uas ua rau daim ntawv qhia no yog creamiest thiab sweetest avocado brownies koj puas tau saj.

Thiab vim hais tias lawv tau ua nrog almond hmoov es tsis txhob ntawm cov txiv maj phaub hmoov, lawv yuav tsis muaj cov txiv maj phaub hmoov tsw, ib yam dab tsi uas yog tag nrho cov paub hauv keto thiab gluten-dawb ua noj.

Ua lub brownie batter yuav tsis yooj yim dua. Pib nrog cov khoom xyaw qhuav ua ntej, tom qab ntawd ntxiv cov khoom xyaw ntub rau hauv lub tais loj lossis khoom noj khoom haus.

Yog tias koj siv lub tais, nco ntsoov sib tov txhua yam zoo, mashing avocado kom txog thaum tus. Nco ntsoov tias koj tsis txhob hnov ​​​​qab melted chocolate chips.

Ncuav lub brownie batter rau hauv daim ntawv ci thiab ci ntawm 175ºF / 350ºC rau li 35 feeb. Tom ntej no, xyuas seb cov brownies tau siav los ntawm kev ntxig ib tus pas txhuam hniav hauv qhov chaw. Yog tias nws tawm los huv si, cov brownies ua tiav.

Koj tuaj yeem ua cov brownies sov los yog hauv chav sov.

Pro Lub Tswv Yim: Nrhiav Daim Ntawv Qhia Tsawg Carb los ntawm vanilla khov kom nrog rau qhov khoom qab zib keto chocolate.

Keto avocado brownies faq

Daim ntawv qhia no yooj yim zoo nkauj thiab tsuas yog 10 feeb ntawm lub sijhawm npaj. Txawm li cas los xij, yog tias qhov no yog koj thawj zaug sim ua keto ci, koj yuav muaj ob peb lo lus nug. Nov yog cov lus teb rau qee cov lus nug uas nquag nug, suav nrog cov lus qhia pab tau thiab ua kom yuam kev.

• Stevia puas tuaj yeem hloov pauv rau lwm cov khoom qab zib? Nws tuaj yeem hloov tau los ntawm lwm tus keto-phooj ywg sweetener thiab qis hauv carbohydrates, xws li erythritol, tab sis nws yog qhov zoo tshaj kom zam qab zib cawv .
• Koj puas tuaj yeem hloov cov txiv maj phaub hmoov rau almond hmoov? Hmoov tsis tsis. Tsis zoo li "tsis tu ncua" ci, ci ntawm cov khoom noj ketogenic yog txhua yam hais txog chemistry. Txij li almond thiab txiv maj phaub hmoov muaj cov tshuaj sib txawv, lawv tsis tuaj yeem hloov pauv.
• Daim ntawv qhia no puas tuaj yeem hloov me ntsis? Xav tias dawb ntxiv koj cov khoom xyaw keto rau hauv daim ntawv qhia no. Sim topping koj cov chocolate brownies nrog unsweetened chocolate chips, macadamia txiv ntseej butter, uas yog qab thiab ib tug zoo meej hloov rau txiv laum huab xeeb butter, los yog nrog ib tug kov ntawm hiav txwv ntsev.

3 Cov txiaj ntsig kev noj qab haus huv ntawm Cov Qis Carb Avocado Brownies

Cov keto brownies yooj yim no tsis tsuas yog saj zoo, lawv zoo rau koj. Nyeem ntxiv kom paub seb cov khoom qab zib no tuaj yeem pab tau koj li cas.

# 1: lawv muaj fiber ntau

Muaj tseeb koj tuaj yeem qhia tau tias cov keto brownies nyob deb ntawm koj cov gluten-dawb hmoov-raws li versions. Ntxiv rau qhov muaj pes tsawg grams qab zib rau ib qho kev pabcuam, lawv tau ntim nrog fiber ntau uas koj yuav tsis pom nyob rau hauv ib txwm brownie.

Nrog 6.6 grams fiber ntau rau ib qho, cov brownies txo qis cov carbs rau 2.4 grams ib thooj.

Muaj ob hom fiber ntau: soluble thiab insoluble. Ob hom fiber ntau yog qhov tseem ceeb rau kev noj qab haus huv ntawm koj lub plab thiab ua lub luag haujlwm tseem ceeb hauv koj txoj hnyuv.

Soluble fiber tuaj yeem fermented los ntawm cov kab mob hauv plab thiab tuaj yeem txo cov roj cholesterol LDL. Insoluble fiber, ntawm qhov tod tes, slows plab khoob, cia koj hnov ​​​​qab ntev ( ¹ ).

Avocados yog ib qhov zoo ntawm fiber ntau nrog 25% soluble fiber thiab 75% insoluble fiber ( ² ).

#2: txhim kho lub plawv

Ib qho ntawm cov kev pheej hmoo tseem ceeb rau kab mob plawv yog ntshav siab. Thaum koj cov ntshav siab siab, nws tuaj yeem ua rau cov phab ntsa ntawm koj cov hlab ntsha thiab cov hlab ntsha puas.

Cov ntaub so ntswg rhiab heev no tsis ua haujlwm zoo nyob rau hauv siab thiab, ib zaug puas lawm, lawv yuav muaj ntshav txhaws, ruptures, los yog leaks.

Raws li koj tuaj yeem kwv yees, tswj koj cov ntshav siab yog ib qho tseem ceeb hauv kev tswj hwm lub vascular system.

Ib txoj hauv kev los pab tswj koj cov ntshav siab yog kom paub tseeb tias koj tau txais nitric oxide txaus (NO). Nitric oxide pab cov hlab ntsha dilate, uas ua rau cov ntshav siab poob.

Cocoa yog nplua nuj nyob rau hauv antioxidants hu ua flavonoids, uas muaj txiaj ntsig zoo rau koj lub cev nitric oxide. Tsis tsuas yog lawv ua kom tsis muaj txoj hauv kev, tab sis lawv kuj txo qis tsis muaj kev tawg, yog li muaj ntau ntxiv ( ³ ).

# 3: lawv yog cov tshuaj tiv thaiv

Avocados yog loaded nrog monounsaturated fats (tseem hu ua omega-9s), ib hom roj uas yuav nyuaj nrhiav tau hauv koj cov zaub mov.

Muaj qhov sib piv txaus ntawm cov roj saturated, omega-9, omega-6, thiab omega-3 fatty acids yog qhov tseem ceeb rau kev noj qab haus huv ntawm tag nrho cov hlwb hauv koj lub cev. Omega-9s yog tshwj xeeb tshaj yog pab nyob rau hauv calming o.

Vim li cas qhov no tseem ceeb?

Qhov mob nws yog lub hauv paus ntawm ntau yam kab mob sab hnub poob xws li ntshav qab zib thiab kab mob plawv. Thaum tib neeg noj ntau omega-9 fatty acids, lawv muaj kev txo qis hauv qhov tseem ceeb ntawm kev mob hu ua C-reactive protein ( ⁴ ).

Cov tshuaj tiv thaiv kab mob ntawm omega-9s tuaj yeem pab txo cov qog nqaij hlav cancer. Cov kev tshawb fawb hauv vitro tau qhia tshwj xeeb txog kev mob qog noj ntshav ntawm omega-9s hauv cov qog nqaij hlav cancer mis ( ⁵ ).

Tsawg carb keto avocado brownies

Cov keto brownies no yog qhov zoo tshaj plaws uas tsis muaj carb kho. Ua los ntawm avocados, almond hmoov, cocoa, thiab qe, lawv tau ntim nrog fiber ntau thiab noj qab nyob zoo rog. Ntxiv rau, vim tias lawv tau ua nrog stevia, ntau dua li qab zib dawb, lawv yuav tsis ua rau koj tawm ntawm ketosis.

Daim ntawv qhia no yooj yim ua raws, txawm rau ib tus neeg ua noj keto khoom qab zib thawj zaug. Tsis tas li ntawd, cov khoom qab zib no muaj ntau yam txiaj ntsig kev noj qab haus huv. Ua tsaug rau lawv cov npe ntawm cov khoom xyaw noj qab haus huv, cov brownies no tau ntim nrog fiber ntau, tuaj yeem txhim kho koj lub plawv noj qab haus huv, thiab tiv thaiv kev mob.

Txaus siab rau cov brownies nrog ib rab diav ntawm vanilla ice cream rau saum, los yog nrhiav lwm cov tswv yim qab zib thiab keto los ua khub.

Tsawg carb keto avocado brownies

Cov keto-phooj ywg avocado brownies tau ntim nrog qab thiab noj qab nyob zoo rog. Nws yog qhov zoo tshaj plaws avocado brownie daim ntawv qhia kom tag nrho cov carbs qis.

• Lub Sijhawm Npaj: 10 minutos.
• Lub sijhawm ua noj: 35 minutos.
• Lub sijhawm tag nrho: 45 minutos.
• Kev Ua Tau: 12 brownies

Cov khoom xyaw

• 85 g / 3 oz ntawm almond hmoov.
• 1 teaspoon ntawm ci hmoov.
• 2 ripe avocados.
• 4 diav ntawm cocoa hmoov.
• ¼ khob ntawm stevia.
• 3 diav ntawm txiv maj phaub roj.
• 2 lub qe.
• 3,5 oz. Tsaus chocolate ci chips, yaj.

Lus Qhia

1. Preheat qhov cub kom 175º C / 350º F.
2. Tev lub avocados thiab tshem tawm lub qhov, ces muab tso rau hauv ib lub tais nruab nrab.
3. Mash cov avocados kom txog thaum lawv muaj kev ntxhib los mos zoo li cov qos yaj ywm mashed.
4. Ntxiv cov khoom xyaw ntxiv rau lub tais kom txog thaum sib tov zoo.
5. Npog lub 30 "x 20" ci phaj nrog greaseproof ntawv.
6. Ncuav cov khoom xyaw los ntawm lub tais rau hauv lub tais ci.
7. Muab tso rau hauv qhov cub thiab ci rau 35 feeb.
8. Tshem tawm ntawm qhov cub thiab ntxig ib tus pas txhuam hniav rau hauv nruab nrab ntawm cov brownies. Yog hais tias tus pas txhuam hniav tuaj huv si, lub phaj yog npaj txhij. Yog tias tsis yog, rov qab mus rau hauv qhov cub rau ob peb feeb ntxiv thiab saib xyuas kev ua tiav.
9. Pab kub los yog txias rau chav tsev kub thiab txaus siab rau.

Khoom noj khoom haus

• Qhov loj me: 1 brownie ua
• Cov rog: 14 g.
• Carbohydrates: 9 g (2,4 g net).
• Fiber ntau: 6,6 g.
• Cov nqaijrog: 3,8 g.

Keywords: Keto avocado brownies.