Qab keto crustless noj tshais quiche daim ntawv qhia

Npaj txhij los ua txuj lom koj cov qe txhua hnub thiab noj tshais rau qib tshiab nrog rau qhov tsis muaj crustless quiche. Tsis tsuas yog nws yooj yim ua, tab sis nws kuj zoo heev rau npaj zaub mov noj thiab nws yuav pab kom koj muaj zog mus txog thaum noj su.

Ib txwm quiches feem ntau yog tag nrho ntawm carbohydrates uas tuaj yeem ua tau kom koj tawm ntawm ketosisTab sis qhov no low-carb, crustless version tsuas yog nplua nuj thiab qab. Lwm qhov zoo dua ntawm kev ua kom qis-carb quiche yog tias nws txias thiab rov ua kom zoo heev, ua rau nws yooj yim rau kev npaj pluas noj thaum pib ntawm lub lim tiam.

Cov khoom xyaw tseem ceeb

Qhov no yog ib daim ntawv qhia ntau yam uas koj tuaj yeem hloov tau raws li koj nyiam. Cov no yog cov khoom xyaw tseem ceeb ntawm quiche:

• Qe.
• Zaub.
• tshis cheese.
• Parmesan.
• Mozzarella cheese.
• Almond mis los yog lwm yam ntawm koj xaiv.

Tsawg net carbs

Cov khoom xyaw hauv cov keto quiche no tsawg hauv carbohydrates. Txij li thaum nws tsis muaj lub ncuav qab zib, koj twb txiav tawm ntau carbs. Qhov no txhais tau tias nws tsis muaj gluten ib yam.

Tshis cheese.

Cov tshis cheese nyob rau hauv daim ntawv qhia no muab rau koj ib tug ntxaum tsw thiab ua rau nws txawm creamier. Lwm qhov txiaj ntsig ntawm kev siv tshis cheese hauv no keto quiche? Koj tuaj yeem txiav tawm ntawm lwm cov khoom siv mis nyuj.

Ntau tus neeg tsis paub tias lawv nkag siab rau cov khoom siv mis nyuj xws li nyuj cov mis nyuj thiab cheese. Yog koj xav tias koj yog lactose thev tsis tau thiab koj tsis zom cov kua mis kom zoo, tshis cheese tej zaum yuav yog ib qho kev xaiv zoo rau sim.

Qee tus yuav hais tias nws qab qab heev thaum noj ib leeg, tab sis siv nws me me hauv cov zaub mov zoo li no yog txoj hauv kev zoo rau nws.

Thov nco ntsoov tias daim ntawv qhia no tsis yog mis nyuj dawb. Nws muaj mozzarella thiab parmesan cheese, nrog rau hnyav cream. Yog li yog tias koj tsis muaj lactose intolerant los yog muaj rhiab heev rau cov khoom noj siv mis, hloov cov khoom xyaw nrog lwm yam tsis yog mis nyuj. Muaj ntau txoj kev xaiv tsis yog mis nyuj, feem ntau ua nrog txiv ntoo.

Tsuas yog nco ntsoov nyeem cov npe ntawm cov khoom xyaw thiab zam cov cheese uas tsis yog mis nyuj uas yog cov kua txiv hmab txiv ntoo thiab muaj ntau cov chemical fillers lossis binders.

Cov khoom noj uas tsis muaj mis nyuj

Daim ntawv qhia no siv ob hom cheese thiab hnyav cream. Nov yog qee qhov hloov pauv tsis muaj mis nyuj yog tias koj xav tau:

• Mozzarella hom cheese ua nrog macadamia ceev.
• Txiv maj phaub es tsis txhob hnyav cream.

Cov txiaj ntsig ntawm tshis cheese

Nov yog peb qhov txiaj ntsig tseem ceeb ntawm tshis cheese:

1. Nws tuaj yeem txhim kho kev zom zaub mov.
2. Nws tuaj yeem txo qhov mob.
3. nplua nuj nyob rau hauv cov as-ham.

# 1: txhim kho kev zom zaub mov

Ntau hom cheese muaj probiotics uas pab txhim kho koj lub plab microbiome. Thiab noj qab nyob zoo microbiome pab txhawb kev tiv thaiv kab mob thiab txo qhov mob ( ¹ ) ( ² ). Cov probiotics pom nyob rau hauv cheese pab pub koj lub plab nrog ntau yam kab mob uas tuaj yeem pab txhim kho kev zom zaub mov, nce cov as-ham uas koj nqus tau, thiab pab tua kab mob ( ³ ).

# 2: tsawg dua allergens

Ib qho teeb meem nrog nyuj cov mis nyuj yog tias nws muaj cov tshuaj tsis haum xws li lactose thiab A1 casein ( ⁴ ). Tshis cov mis nyuj muaj feem ntau A2 casein, uas txhais tau hais tias nws yuav maj mam rau ntawm lub plab thiab yuav tsis tsim ib yam inflammatory teb li nyuj cov mis nyuj ( ⁵ ).

Txawm li cas los xij, koj tseem yuav tau tham txog tej yam ua xua rau mis nyuj nrog koj tus kws kho mob. Qee cov neeg uas muaj mis tsis haum mis kuj tseem muaj kev cuam tshuam rau tshis mis nyuj thiab tshis cheese ( ⁶ ).

# 3: nplua nuj hauv calcium, vitamins thiab minerals

Cov neeg feem coob xav tias nyuj cov mis nyuj yog qhov zoo tshaj plaws ntawm calcium. Txawm li cas los xij, tshis mis nyuj muaj ntau cov ntxhia tshwj xeeb no ( ⁷ ).

Calcium yog ib qho tseem ceeb heev vim tias nws pab tsim thiab tswj cov pob txha muaj zog, ua rau koj lub plawv, cov leeg, thiab cov hlab ntsha ua haujlwm zoo, thiab tuaj yeem pab tiv thaiv koj ntawm kab mob plawv ( ⁸ ).

Ntxiv nrog rau cov calcium, tshis cheese kuj muaj vitamin A, riboflavin, tooj liab, thiab phosphorus, uas koj lub cev siv rau ntau yam txheej txheem ( ⁹ ).

Nws muaj kev ntxhib los mos thiab tsw uas ntau tus neeg nyiam. Nws yog nplua nuj, ntsim thiab tag nrho ntawm tsw. Tshis cheese yog ib qho yooj yim heev los muab tso rau hauv cov zaub mov txawv thiab koj yuav xav tsis thoob los ntawm qhov tsw zoo uas nws coj tuaj.

Yuav ua li cas ua keto quiche ua ntej

Ib qho zoo tshaj plaws ntawm daim ntawv qhia no yog tias koj tuaj yeem ua nws ua ntej. Yog tias koj nyiam cov zaub mov khov, qhov no yog daim ntawv qhia zoo meej rau koj.

Tsuas yog ua raws li daim ntawv qhia thiab tom qab nws ci, cia nws txias tag. Tom qab ntawd qhwv nws thiab muab tso rau hauv lub freezer. Nws yuav zoo nyob rau hauv lub freezer li peb lub hlis.

Koj tuaj yeem khaws cia rau hauv lub tub yees ntev txog ib lub lim tiam.

Ib feem ntawm keto brunch

Qhov no yog ib daim ntawv qhia noj tshais zoo heev vim nws tsis saj li zaub mov noj. Nws yog lub teeb thiab cua tib lub sijhawm.

Qhov no quiche kuj yog qhov zoo tshaj ntxiv rau hnub so brunch nrog phooj ywg. Txiav nws mus rau hauv me me squares thiab ua hauj lwm raws li mini quiches. Los yog siv lub lauj kaub me me thiab tom qab ntawd txhua tus tuaj yeem txaus siab rau lawv tus kheej me me quiche.

Ntau qhov kev xaiv cheese

Qhov no quiche qab zoo li yog, tab sis yog ib qho yooj yim los hloov thiab kho kom haum rau koj saj. Txij li feem ntau tag nrho cov khoom siv mis nyuj yog keto-phooj ywg, xav tias dawb ntxiv ntau hom cheese rau koj cov quiche.

Sim ntxiv cheddar cheese los yog me ntsis Swiss cheese rau qhov kev ncaws pob ntxiv.

Tag nrho lub sijhawm ua noj

Tag nrho lub sij hawm rau tag nrho daim ntawv qhia no yog hais txog ib teev.

Qhov no suav nrog 10-15 feeb lub sijhawm npaj thiab 45 feeb ci lub sijhawm.

Yuav cov veggies ua ntej kom txuag tau ntau lub sijhawm yog tias koj xav tau.

Qhov zoo tshaj plaws veggies rau keto quiche

Zaub yog ib qho tseem ceeb ntawm kev noj haus ketogenic. Lawv tau ntim nrog cov as-ham tseem ceeb thiab muab cov carbohydrates tsawg ntawm fiber ntau ntawm cov khoom noj ketogenic.

Daim ntawv qhia no siv asparagus, nceb, thiab dos. Yog tias koj xav tau lwm yam tsis muaj carb veggies, sim ntxiv qee qhov ntawm no thiab:

• Zucchini.
• Cov kua txob.
• Taub dag.
• Hlais nplej.

Qhov sib txawv ntawm Quiche Lorraine thiab Frittata

Dab tsi yog qhov txawv ntawm classic Lorraine quiche thiab frittata? Quiche feem ntau muaj cov nplaum nplaum thiab cov tsoos XNUMXth xyoo pua Fabkis-yug Lorraine quiche yog ua los ntawm puff pastry mov paj, qe, qab zib, cheese, nqaij npuas kib, thiab txuj lom thiab siav hauv qhov cub.

Txawm li cas los xij, frittata feem ntau tsis muaj crust thiab tuaj yeem ua rau hauv chav ua noj, zoo li omelette, yam tsis siv qhov cub.

Daim ntawv qhia no yog ci, zoo li Lorraine quiche, tab sis tsis muaj crust, zoo li frittata. Nws yog ib qho kev sib xyaw zoo ntawm ob qho tib si, tab sis nws tseem yog qhov tshwj xeeb.

Yuav ua li cas ua kom qis carb pie crust nrog almond hmoov

Txoj hauv kev zoo tshaj plaws kom tsis txhob zais cov carbs thiab allergens yog ua kom tsis muaj crustless quiche. Tab sis lwm qhov kev xaiv keto yog ua lub ncuav qab zib nrog almond hmoov.

Ntawm no koj muaj ib qho Low carb pie crust recipe. Siv ib qho kev sib xyaw ntawm almond hmoov thiab txiv maj phaub hmoov thiab butter. Qhov tshwm sim yog flaky crust uas qab qab.

Keto crustless noj tshais quiche

Hloov koj lub qe txhua hnub thiab noj tshais rau qib tshiab qab nrog no keto crustless quiche.

• Lub sijhawm tag nrho: 50 minutos.
• Kev Ua Tau: 8 kev pab.

Cov khoom xyaw

• 6 loj tag nrho qe.
• 1/2 khob hnyav cream.
• 1/2 khob ntawm unsweetened mis nyuj xaiv.
• 3 tablespoons txiv maj phaub hmoov.
• 1/4 khob Parmesan cheese.
• 3/4 teaspoons ntsev.
• 1/4 teaspoon kua txob.
• 2 diav ntawm txiv roj roj.
• 1 dos me me (thinly sliced ​​​​).
• 225 g / 8 oz nceb (thinly sliced).
• 1 khob ntawm asparagus (txiav rau hauv me me pieces).
• 1/4 khob qhuav txiv lws suav (thinly sliced).
• 1/2 khob tshis cheese.
• 1 khob ntawm mozzarella cheese.

Lus Qhia

1. Preheat qhov cub kom 175ºF / 350ºC thiab grease lub ncuav mog qab zib pan nrog butter.
2. Muab cov qe, hnyav cream, txiv maj phaub mis nyuj, ntsev, kua txob, Parmesan cheese, thiab txiv maj phaub hmoov rau hauv lub tais loj. Sib tov zoo kom txog thaum tus. Muab tso tseg.
3. Tshav kub lub lauj kaub loj tshaj qhov nruab nrab kub. Ntxiv cov roj txiv roj, dos, nceb, txiv lws suav hnub ci, thiab asparagus. Ua noj rau 3-4 feeb kom txog thaum me ntsis kev sib tw. Tshem tawm ntawm qhov hluav taws kub thiab cia txias.
4. Ntxiv cov zaub thiab tshis cheese rau lub qe sib tov. Ncuav cov ntsiab lus rau hauv ib lub tais ci npaj. Sab saum toj nrog mozzarella cheese.
5. Ci rau 40-45 feeb kom txog thaum lub saum yog golden xim av.

Khoom noj khoom haus

• Qhov loj me: 1 qob
• Cov calories: 214.
• Cov rog: 16 g.
• Carbohydrates: Cov carbohydrates nqa :4g.
• Cov protein ntau: 12 g.

Keywords: keto crustless quiche.