Inonaka keto crustless breakfast quiche recipe

Gadzirira kunongedza maitiro ako ezuva nezuva zai uye tora kudya kwemangwanani kune imwe nhanho nyowani neiyi crustless quiche. Haisi chete iri nyore kuita, asi zvakare yakanaka kune gadzira chikafu uye zvichakubatsira iwe kuva nesimba kusvika panguva yekudya kwemasikati.

Traditional quiches inowanzozara nemacarbohydrates anogona kukubvisa mu ketosisAsi iyi yakaderera carb, crustless vhezheni yakapfuma uye inonaka. Imwe bhenefiti yekugadzira yakaderera-carb quiche ndeyekuti inotonhora uye inodziya zvakanyanya, zvichiita kuti ive sarudzo iri nyore yekugadzira chikafu mukutanga kwesvondo.

Midziyo mikuru

Iyi irecipe yakasiyana-siyana yaunogona kuchinja kuti ienderane nezvaunofarira. Izvi ndizvo zvakakosha zve quiche:

• Mazai.
• Muriwo.
• Mbudzi chizi.
• Parmesan.
• Mozzarella chizi.
• Mukaka weAlmond kana chimwe chezvaunosarudza.

Low net carbs

Zvinhu zviri mu keto quiche iyi zvakaderera mumacarbohydrates. Sezvo isina pie crust, iwe uri kutocheka ma carbs akawanda. Izvi zvinoreva kuti haina gluten zvakare.

Mbudzi chizi.

Chizi chembudzi mune iyi resipi inokupa kunhuhwirira kwakadzama uye inoita kuti ive nyoro. Imwe bhenefiti yekushandisa chizi chembudzi mune iyi keto quiche? Iwe unogona kuderedza zvimwe zvigadzirwa zvemukaka.

Vanhu vazhinji havazivi kuti vanonzwa nezvezvinogadzirwa nemukaka semukaka wemombe nechizi. Kana uchifungidzira kuti uri lactose isingashiviriri uye haugaye zvakanaka mapuroteni emukaka, chizi chembudzi chingava sarudzo huru kuedza.

Vamwe vanozoti inonaka yakasimba kana ichidyiwa yega, asi kuisanganisa mudiki mukubika senge iyi inzira yakanaka yekunakidzwa nayo.

Ndapota cherechedza kuti iyi recipe haina zvachose mukaka-isina. Iine mozzarella uye parmesan cheese, pamwe chete neheavy cream. Saka kana iwe uine lactose isingashiviriri kana uine sensitivity kune mukaka, tsiva izvo zvinongedzo nemamwe asiri emukaka. Kune akati wandei asiri emukaka cheese sarudzo, anowanzo gadzirwa nenzungu.

Ingove nechokwadi chekuverenga ingredient rondedzero uye kudzivirira asiri-mukaka cheese ane soy-based uye ane akawanda emakemikari anozadza kana mabhainda.

Dairy-isina zvinotsiva

Iyi recipe inoshandisa marudzi maviri akasiyana echizi uye heavy cream. Heano mamwe anotsiva dairy-yemahara kana uchizvida:

• Mozzarella type cheese yakagadzirwa nayo macadamia nzungu.
• Kokonati cream panzvimbo yeheavy cream.

Chizi chembudzi inobatsira

Aya ndiwo matatu mabhenefiti makuru embudzi cheese:

1. Inogona kuvandudza kugaya.
2. Inogona kuderedza kuzvimba.
3. Pfuma mune zvinovaka muviri.

# 1: kunatsiridza kugaya

Mhando dzakawanda dzechizi dzine maprobiotics anobatsira kuvandudza gut microbiome yako. Uye ine hutano microbiome inobatsira kuwedzera kusadzivirirwa uye kuderedza kuzvimba ( ¹ ) ( ² ) Iwo maprobiotics anowanikwa muchizi anobatsira kudyisa ura hwako nemhando dzakasiyana dzebhakitiriya dzinogona kubatsira kuvandudza kugaya, kuwedzera huwandu hwezvinovaka muviri zvaunotora, uye kubatsira kurwisa hutachiona ( ³ ).

# 2: mashoma allergens

Rimwe rematambudziko nemukaka wemhou nderekuti une zvinojairika senge lactose uye A1 casein. ⁴ ) Mukaka wembudzi une kazhinji A2 casein, zvinoreva kuti ichava yakapfava padumbu uye haizobudisi mhinduro yekuzvimba yakafanana nemukaka wemhou. ⁵ ).

Zvisinei, iwe unofanira kuramba uchikurukura nachiremba wako chero zvingangoitika mukaka allergies. Vamwe vanhu vane allergy yemukaka vanogona kunge vachiri kuita kune mukaka wembudzi nechizi chembudzi ( ⁶ ).

# 3: yakapfuma mucalcium, mavhitaminzi uye zvicherwa

Vanhu vazhinji vanofunga kuti mukaka wemhou ndiyo yakanakisisa inobva kune calcium. Nekudaro, mukaka wembudzi une yakawanda yeiyi mineral ( ⁷ ).

Calcium yakakosha nekuti inobatsira kuvaka nekuchengetedza mapfupa akasimba, inoita kuti moyo wako, tsandanyama, uye tsinga dzishande nemazvo, uye inogona kukubatsira kukudzivirira kubva kuchirwere chemoyo (cardiovascular disease) ⁸ ).

Mukuwedzera kune calcium, chizi chembudzi zvakare yakapfuma muvhitamini A, riboflavin, mhangura, uye phosphorus, iyo inoshandiswa nemuviri wako kune dzakasiyana siyana maitiro ( ⁹ ).

Iine chimiro uye flavour inodiwa nevanhu vazhinji. Yakapfuma, inonhuwira uye izere nekunaka. Mbudzi cheese iri nyore kwazvo kuisa mumabikirwo uye unogona kushamiswa nekunaka kukuru kwaunounza.

Nzira yekuita keto quiche mberi

Chimwe chezvakanakisa zveiyi resipi ndechekuti iwe unogona kuzviita mberi kwenguva. Kana iwe uchida chikafu chakaomeswa nechando, iyi ndiyo resipi yakakunakira iwe.

Ingotevera resipi uye mushure mekubikwa, rega itonhore zvachose. Woiputira woichengeta mufiriji. Ichagara zvakanaka mufiriji kweinenge mwedzi mitatu.

Iwe unogonawo kuichengeta mufiriji kusvika kwevhiki.

Chikamu che keto brunch

Ichi chikafu chakanakisa chekudya kwemangwanani nekuti hachinakidze sechikafu chekudya. Yakareruka uye inonaka panguva imwe chete.

Iyi quiche zvakare ndiyo yakakwana yekuwedzera kune yevhiki brunch neshamwari. Cheka kuita zvidimbu zvidiki uye ushande se mini quiches. Kana kuti shandisa diki quiche pani uye ipapo munhu wese anogona kunakidzwa nechero yavo yega quiche.

Zvimwe zvechizi sarudzo

Iyi quiche inonaka sezvairi, asi iri nyore kuchinja uye kugadzirisa kuti ienderane nezvaunofarira. Sezvo zvakawanda zvemukaka zvigadzirwa zvine keto-hushamwari, inzwa wakasununguka kuwedzera marudzi akasiyana echizi kune yako quiche.

Edza kuwedzera cheddar cheese kana kunyange chizi cheSwitzerland chekuwedzera.

Nguva yekubika yese

Nguva yakazara yeiyi resipi yese inenge awa.

Izvi zvinosanganisira 10-15 maminetsi prep nguva uye 45 maminetsi kubika nguva.

Tenga mavheji ekare kuti uchengetedze nguva yakawanda kana uchida.

Mavheji akanakisa eketo quiche

Miti yakakosha pane ketogenic diet. Iwo akazara neakakosha ekudya uye anopa yakaderera carb sosi yefiber pane ketogenic kudya.

Iyi recipe inoshandisa asparagus, howa, uye hanyanisi. Kana iwe uchida mamwe low carb veggies, edza kuwedzera mamwe aya zvakare:

• Zucchini.
• Peppers.
• Dzungu.
• Sipinachi.

Musiyano pakati peQuiche Lorraine naFrittata

Ndeupi musiyano uripo pakati pechinyakare Lorraine quiche uye frittata? Quiche inowanzova nehutu hwakatsetseka uye yezana remakore rechiXNUMX rekuberekwa kweFrench Lorraine quiche inoumbwa nepuff pastry dough, mazai, kirimu, cheese, bacon, uye zvinonhuwira uye inobikwa muchoto.

Nekudaro, frittata kazhinji haina crust uye inogona kubikwa mukicheni, senge omelet, pasina kushandisa ovheni.

Iyi kamukira yakabikwa, saLorraine quiche, asi haina crust, sefrittata. Musanganiswa mukuru wematayera ese ari maviri, asi uchiri akasiyana zvachose.

Nzira yekugadzira yakaderera carb pie crust neupfu hweamondi

Nzira yakanakisa yekudzivirira yakavanzika carbs uye allergenic kuita crustless quiche. Asi imwe keto sarudzo ndeyekugadzira pie crust neupfu hweamondi.

Pano iwe unayo imwe low carb pie crust recipe. Shandisa musanganiswa weupfu hwearumondi nehupfu hwekokonati uye bhotela. Mhedzisiro yacho iganda rakatsetseka rinonaka zvinonaka.

Keto crustless breakfast quiche

Shandura maitiro ako emazuva ese ezai uye tora kudya kwemangwanani kune inonaka nhanho neiyi keto crustless quiche.

• Nguva yakazara: 50 minutos.
• Performance: 8 servings.

Zvimwe

• 6 mazai makuru.
• 1/2 mukombe heavy cream.
• 1/2 mukombe wemukaka unsweetened wekusarudza.
• 3 tablespoons yehupfu hwekokonati.
• 1/4 mukombe weParmesan cheese.
• 3/4 mashupuni emunyu.
• 1/4 teaspoon pepper.
• 2 tablespoons maorivhi.
• 1 hanyanisi duku (yakachekwa zvishoma).
• 225 g / 8 oz howa (yakachekwa zvishoma).
• 1 kapu yeasparagus (yakachekwa kuita zvidimbu zviduku).
• 1/4 kapu yakaomeswa tomate (yakachekwa zvishoma).
• 1/2 mukombe wembudzi cheese.
• 1 mukombe we mozzarella cheese.

Mirayiridzo

1. Preheat oven kusvika 175ºF / 350ºC wozora pani yekeke nebhota.
2. Sanganisa mazai, heavy cream, mukaka wekakhuni, munyu, pepper, Parmesan cheese, uye coconut upfu muhombe huru. Sanganisa zvakanaka kusvikira yatsetseka. Kuisa parutivi.
3. Pisa poto yakakura pamusoro pekupisa kwepakati. Wedzera mafuta omuorivhi, hanyanisi, howa, matomatisi akaomeswa nezuva, uye asparagus. Bika kwemaminitsi 3-4 kusvika zvishoma zvishoma. Bvisa kubva mumoto uye rega kupora.
4. Wedzera miriwo uye mbudzi cheese kune mazai evha. Dururira zviri mukati mundiro yakagadzirirwa kubika. Pamusoro ne mozzarella cheese.
5. Bika kwemaminetsi 40-45 kusvikira kumusoro kwaita goridhe.

Nutrition

• Chikamu saizi: 1 chimedu
• Calories: 214.
• Mafuta: 16 g.
• Carbohydrates: Carbohydrates mambure: 4 g.
• Mapuroteni: 12 g.

Palabras clave: keto crustless quiche.