Sezvo mazororo achiswedera, vanogona kukubvunza kuti ndeipi keto dessert yaunogona kuita kuti ubatsire kumagungano emangwana. Sezvineiwo, iyi Keto Pumpkin Pie inonaka uye ine hutano ine chokwadi chekurova chero mhemberero.
Kunyangwe iri keke rakaderera-carb, rakapfava, rakapfava, uye rakapfuma sezvakangoita chero tsika yenhanga pie. Kuve pakudya kwe ketogenic hakuzokumanikidze kuti udye pie isina crust, kunze kwekunge ndizvo zvaunoda. Iyo buttery crust mune iyi recipe haitombodi kuti pini inoputika iite.
Izvo zvakakosha zvinongedzo mune iyi keto pumpkin pie zvinosanganisira:
- Dzungu.
- Mazai.
- Mukaka wekokonati.
- Hupfu hwealmond.
- MCT mafuta poda.
- Vanilla kubvisa.
Hutano hunobatsira hweiyi ketogenic pumpkin pie
Iyi ketogenic pumpkin pie inotakurwa nedosi yemafuta ane hutano anogutsa zvishuwo zvako uchichengeta iwe mu ketosis. Neye low carb count, unogona kunakidzwa iwe usinganzwe uine mhosva. Uye hausi wega: A gluten-isina, shuga-isina, uye dairy-isina nhanga pie zvinoreva kuti hapana munhu anofanira kusvetuka dessert.
Kunyangwe iwe uri pane yakaderera calorie kudya, iwe uchafadzwa neiyi keto resipi. Heano mamwe epamusoro ehutano mabhenefiti eiyi ine hutano dessert.
Inogona kuvandudza hutano hwemoyo
Tsika yekudya manhanga mukudonha inounza zvikomborero zvakawanda uye chiyeuchidzo chekunakidza kwazvinoita kudya mumwaka.
Manhanga ane beta-carotene, beta-cryptoxanthin, uye alpha-carotene. Iri boka rema antioxidants rinogona kuderedza mahara radicals, ayo anogona kudzivirira kukuvadzwa kwesero uye kuderedza oxidative kusagadzikana mumuviri wako. Kudzikisa mahara radical kukuvara kunogona kuderedza mikana yako yekuwana zvirwere zvisingaperi, kusanganisira chirwere chemoyo ( 1 ) ( 2 ).
Mazai ekuwedzera ane hutano sezvo aine amino acid profile yakazara uye akaremerwa neprotein.
Pamusoro peizvi, mazai ane lutein uye zeaxanthin, ayo akanakira hutano hwemoyo uye anodzivirira chirwere chemoyo. 3 ).
Hupfu hwemuarumondi hunoitawo basa rakakosha muhutano hwemwoyo. Yakapfuma muvhitamini E, isanganiswa inonyungudika nemafuta inogona kubatsira kudzivirira kukuvadzwa kunokonzerwa nemahara radicals, nokudaro kuderedza njodzi yako yechirwere chemoyo. 4 ) ( 5 ) ( 6 ).
Inobatsira kuwedzera simba mazinga
Wakambonzwa kuguta zvakanyanya, kuzvimba, uye usimbe mushure mekudya dessert? Iyi dessert ine zvinopesana nemhedzisiro: inogona kuwedzera simba rako mazinga.
ari MCT acids (Medium Chain Triglycerides) kubva kuMCT Oil Powder ichaita kuti ugare wakazara, asi usina kuputika, kwemaawa. MCTs dzinozivikanwawo kuwedzera kana kuchengetedza mazinga esimba, saka unogona kunakidzwa neiyi pie yenhanga pasina kuwana tsaona yeshuga mushure mekudya.
Iyo lutein inowanikwa mumazai haingobatsiri chete mukuderedza njodzi yechirwere chemoyo. Yakanakirawo kuwedzera simba uye kuita basa remuviri. Zvidzidzo zvakaratidza kuti kudya chikafu chine lutein kunovandudza kuita kwemuviri ( 7 ).
Hupfu hwemaarumondi hwakanakirawo kuwedzera simba rako nekuti ine dosi yevhitamini B2 (riboflavin), iyo inobatsira kuchengetedza mazinga akagadzikana ( 8 ).
Inochengetedza hutano hwakanaka hwecholesterol
Mazai ane mishonga inonzi phospholipids inobatsira kugadzirisa cholesterol nekudzikisa LDL, low-density lipoproteins, inozivikanwawo seyakaipa cholesterol, uye inogadzirisa HDL, high-density lipoproteins, inozivikanwawo secholesterol yakanaka. Nekuita izvi, unoderedza kuzvimba muropa uye kubatsira kuchengetedza hutano hwemoyo ( 9 ).
Mazano eKubika Iyi Ketogenic Pumpkin Pie
Iye zvino zvaunoziva hutano hwehutano hweiyi nhanga pie, inguva yekunyura mukati mekubika.
- Sezvo iyi pie yenhanga ine kirimu uye yakatsetseka, inofanirwa kunge ichiri yakapfava uye ichizununguka pedyo nepakati kana ichibuda muchoto. Sezvakaita custard, inopedzisa kuseta sezvainotonhora.
- Kuti udzivise matambudziko nekuenderana kwehupfu, ita shuwa kuti mazai ari pamhepo yekupisa paunotanga kugadzirira iyi kamukira.
- Kana micheto yeganda ikatanga kusviba nekukurumidza paunenge uchibika keke iyi, unogona kuifukidza nealuminium foil kana pie crust protector kuti irege kupisa.
- Iwe hauzoda greaseproof bepa reiyi resipi nekuti hausi kuzoburitsa keke batter, iwe unongoidzvanya muforoma.
Vanotapira
Iwe unogona kushandisa erythritol, iyo shuga doro, mumutsara uyu, asi inotapira 70% chete kupfuura shuga. Saka zvinotora 1 1/3 mashupuni erythritol kuti aenzane kutapira kwe teaspoon yeshuga.
Kunyange zvazvo stevia iri ketogenic sweetener, haisi sarudzo yakanaka yekubika keke iyi. Regedza kuishandisa kunze kwekunge uine ruzivo rwakawanda uchiishandisa mumabikirwo akadai.
Kutsiviwa kwezvinonhuhwira zvenhanga iyi
Iyi kamukira inoda zvinonhuwira zvepumpkin, asi kana icho chisiri chimwe chinhu chaunochengeta mukamuri yako, unogona kuita yako spice mix muzvikamu zvinotevera:
- 1/4 teaspoon sinamoni.
- 1/16 teaspoon clove.
- 1/8 teaspoon ye ginger.
- 1/16 teaspoon ye nutmeg.
Zviyero izvi zvinopa 1/2 teaspoon yemanhanga pie spice yaunoda kune iyi keto dessert. Ehe, hapana 1/16 yekuyeresa chipunu, saka ingozadza iyo 1/8 yekuyeresa spoon pakati.
Alternative crust recipe
Kana iwe uine imwe keto dovi resipi pane iyi yaunonyatsoda, pamwe iyo inoshandisa coconut hupfu, unogona kuishandisa panzvimbo yecrust iyi recipe inokurudzira. Ichashandura ruzivo rwekudya, asi chero bedzi iri keto, icharamba iine yakachengeteka uye ketogenic dessert.
Ita shuwa kushandisa pure pumpkin
Iyi yakaderera carb pumpkin pie recipe inoda kuti pumpkin puree panzvimbo yekuzadza pie, iyo inogona kutakurwa neshuga yakavanzwa, zvinonhuwira, kana zvimwe zvinoshandiswa.
Pumpkin puree inhanga chete uye inofanira kutaura 100% Pumpkin, Pure Pumpkin, kana Solid Packaged Pumpkin pane label. Ehe, gara uchiverenga ruzivo rwekudya kuti uve nechokwadi chekuti unoziva chaizvo zvauri kudya.
Whipped cream yakagadzirwa muchikafu chekudya
Unogona gadzira cream cream mumaminetsi mashoma nechigadzirwa chako chekudya. Ingo wedzera zvimedu zvako uye wozvirega zvisanganise kusvika zvasvika pakuenderana kwaunoda. Chinhu chakanakisa nezvekushandisa chikafu chako chekudya kugadzira kamu cream ndechekuti iwe hauite tsvina. Iko hakuna splatter uye zviri nyore kuchenesa zvese pane kana uchishandisa blender.
Zvimwe zvinonaka zvekudonha zvinonaka
Kuti uwane zvimwe zvinonaka zvekudonha, tarisa kuti zviri nyore sei kugadzira izvi zvinonaka:
Asi usagumira ipapo. Mazhinji eako aunofarira classics anogona kugadzirwa seakaderera carb mabikirwo. Iva nechokwadi chekutarisa mamwe mabikirwo emwaka kuti ushande nekeke iri.
Velvety Low Carb Keto Pumpkin Pie
Iyi yakaderera carb, ketogenic pumpkin pie recipe ichave yakarova pamabiko ehofisi, kusanganazve kwemhuri, kana kupi zvako kwaunoda kuitora.
- Nguva yekugadzirira: 10 minutos.
- Kubika nguva: 1 awa 5 maminitsi.
- Nguva yakazara: 1 awa 15 maminitsi.
Zvimwe
Cortex:.
- 2½ makapu eupfu hwealmond.
- ¼ mukombe erythritol.
- Munyu wegungwa
- 1 tablespoon yeMCT mafuta poda.
- 1 zai.
- 1 tablespoon yevanilla extract.
- ¼ mukombe bhotela, yakanyungudutswa, yakagadzika pane tembiricha.
Kuzadza keke:.
- 1 kani ye440 g / 15.5 ounces yenhanga puree.
- 3 mazai.
- ¼ mukombe wekokonati cream kana heavy whipping cream.
- 2 teaspoon yevanilla.
- 1 teaspoon pumpkin pie spice
- 1 teaspoon yesinamoni.
- 1 tablespoon yeMCT mafuta poda.
- Stevia kana sweetener kuravira.
Mirayiridzo
- Preheat oven kusvika 175º C / 350º F.
- Sanganisa zvese zvakaomeswa zvinongedzo zvegorofu mune imwe ndiro uye zvakanyorova zvinoshandiswa mune imwe ndiro. Zvinyoro wedzera zvinyoro zvakanyorova kune zvakaomeswa zvinoshandiswa uye sanganisa kusvika zvanyatsobatanidzwa.
- Shingairira musanganiswa mupani yekeke, zvakaenzana, zvichiita kuti musanganiswa wacho udonhe pasi kumativi eplate uye utange kuumba mukeke base. Kuisa parutivi.
- Sanganisa zvese zvakawoma zvinongedzo zvekuzadza mune imwe ndiro uye zvakanyorova zvinongedzo mune imwe ndiro. Zvinyoro wedzera zvinyoro zvakanyorova kune zvakawoma zvinoshandiswa uye sanganisa kusvika zvanyatsobatanidzwa.
- Dururirai batter mugango rekeke rakagadzirwa uye muparadzire zvakafanana. Bika kwemaminitsi 60-65.
- Inogona kupihwa ichidziya, patembiricha yemumba, kana kuiswa mufiriji kusvika yave kudyiwa. Pamusoro ne whipping cream yakagadzirwa kumba, heavy whipping cream, kana coconut cream.
Nutrition
- Chikamu saizi: 10.
- Calories: 152.
- Mafuta: 13,1 g.
- Carbohydrate: 5,82 g (Net makhahydrates: 3,46 g).
- Fibre: 2,36 g.
- Mapuroteni: 4.13 g.
Palabras clave: keto velvety pumpkin pie.