Low Carb Cauliflower Macaroni uye Cheese Recipe

Chokwadi iwe watojairana neakaderera-carb pasta ndiro: Kana zvisiri, unogona kutanga nekuyedza iyo nhanga spaghetti, kana iyo zooodles neyaunofarira pasta sosi uye shandura zucchini kuita lasagna. Asi yakaderera carb mac uye cheese recipe?

Kufanana nevakawanda pasta dzimwe nzira Low-carb, low-carb mac uye cheese zvinosanganisira kutsiva veggies ye macaroni noodles.

Muchikafu ichi cheCauliflower Macaroni uye Cheese, uchabatanidza koliflower yakakangwa nemuto wakasviba kuti uwedzere gluten-isina, keto touch kune ichi chikafu chekare. Asi kusiyana nepakutanga, ndiro iyi inouya ne6 magiramu emambure carbs pakushumira.

Chakavanzika checauliflower mac uye cheese

Kiyi yekugadzira inonaka mac uye cheese ndiyo muto. Nokuda kwechikafu ichi, iwe uchashandisa marudzi matatu akasiyana echizi, pamwe neheavy cream, kuita muto wakakora, clumping uyo cauliflower inogona kutora.

Kuti ugadzire cheese sauce, unoda 125 ounces / 4 g yefontina cheese uye yakasimba cheddar cheese, pamwe ne60 ounces / 2 g yekrimu cheese. Gadzirai cheeses nekapu yeheavy cream, paprika, munyu, uye mutsva wepepuru yakasviba muhombe huru pamusoro pekupisa.

Apo muto uchiri kumira, cheka cauliflower kuita florets uye ubike kusvikira yanyorova. Kana muto wacho wakatsetseka uye cauliflower florets yakabikwa, batanidza maviri mundiro yekubikira. Isa ndiro yekubikira muovheni yakambodziiswa kusvika 190º C / 375º F.

Nepo mabikirwo ako aunofarira kubva macaroni nechizi zvinogona kusanganisira crunchy topping akadai french fries y mafufu echingwa, izvi zviviri zvekuwedzera hazvina kukodzera kuvaita low carb.

Kana iwe uchida zvishoma zvekuwedzera magadzirirwo, funga kucheka zvidimbu zve bacon o green onion on. Kana iwe unogona zvakare kumwaya grated Parmesan cheese pamusoro kuti uwedzere cheesy crunch.

Dairy inobvumirwa pane ketogenic diet?

El cheese Icho chikafu chinowanzo keto uye chinotora basa guru mune iyi recipe.

Nemhando ina dzemukaka dzakasanganisirwa mune aya mac uye chizi, ungangove uri kushamisika: “Ko dairy ketogenic? Mhinduro iri nyore ndihungu, asi ine mahwanda mashoma.

Ketogenic dairy options

Dairy, sezvimwe zvinogadzirwa nemhuka, inofanira kunge iri yemhando yepamusoro yaunokwanisa kutenga. Sarudza zvigadzirwa zvemukaka zvakadyiwa nehuswa pese pazvinogoneka, uchidzivirira zvigadzirwa zvemukaka zvisina mafuta kana mafuta.

Zvigadzirwa zvemukaka zvakadai Ruombala heavy whipping cream (kana fresh cream), heavy cream uye ghee Iwo akakwirira mumafuta uye zero makhahydrates, zvichiita kuti zvive zvakanaka kune ketogenic kudya.

Zvigadzirwa zvemukaka zvekudzivisa ne keto

Mamwe marudzi emukaka haana kukodzera kudya kwe keto. Mukaka, ingave yakazara, yakanyungudutswa kana semi-skimmed pamwe chete nemukaka wakapfupikiswa une macarbohydrates ari pakati nepakati kusvika pakakwirira, zvakanyanya nekuda kwehuwandu hwawo hwehuwandu. shuga. (Girazi remukaka wakakwana rine zvinopfuura magiramu gumi nemaviri emacarbohydrates.)

Paunoshandisa mukaka mune keto mabikirwo, seaya akaderera carb cauliflower macaroni, dzivisa mukaka une lactose yakawanda. Tsiva inorema kana yepakati cream yemukaka pese pazvinogoneka, kana bhotela re ghee kana iwe wakanyanyisa lactose sensitive.

Koliflower hutano hunobatsira

La cauliflower chinhu chakajairika mukubika keto nekuda kwekusiyana kwayo. Zvava mashed mbatatisi, Pizza mashoma y rice, uye zvino ndicho chinhu chinonyanya kukosha mune ino cheesy cauliflower recipe.

Heano mamwe mabhenefiti ehutano emuriwo wecruciferous:

# 1 yakarongedzerwa nemavhitamini

Koliflower ine vhitamini C yakawanda uye inopa zvinopfuura 70% yehuwandu hwezuva nezuva mukapu imwe chete. Muviri wemunhu haugone kugadzira vhitamini C wega, saka zvakakosha kuti uwedzere chikafu mukudya kwako izvo zvakakosha sosi yevhitamini iyi inokurudzira immune system.

Iyi vhitamini inonyungudika mumvura inokonzeresa maitiro akasiyana-siyana mumuviri, anosanganisira kugadzirisa matishu, kutorwa kwesimbi, uye kudzikisa kweLDL cholesterol.zvakaipa"( ¹ ) ( ² ).

Koliflower inewo vhitamini K, iyo inobatsira kudzivirira kugwamba kweropa, inobatsira kuchengetedza kushanda zvakanaka kwehuropi, kuumbwa kwemapfupa, uye metabolism ine hutano. Vitamin K inozivikanwa zvakare kuvandudza hutano hwemapfupa uye kuchengetedza hutano skeletal tsandanyama zvimiro ( ³ ).

# 2 Inogona kubatsira kuderedza njodzi yegomarara

Cruciferous miriwo senge cauliflower yakaratidzwa kuti inonoke kukura kwemamota ane cancer. ⁴ ) Sei? Cruciferous miriwo yakapfuma mune glucosinolates, sulfur-ine komisheni yakaratidzwa inonotsa kukura kwemamota ( ⁵ ).

Zvakare, kudyiwa kwakanyanya kwemiriwo yecruciferous senge cauliflower kwakaratidzwa kuderedza njodzi yemapapu uye colorectal cancer, kunyanya ( ⁶ ).

# 3 Inobatsira kurwisa kuzvimba

Kuzvimba ndicho chimwe chezvikonzero zvinokonzera zvirwere zvakawanda zvisingaperi. Cruciferous miriwo senge cauliflower yakapfuma mune antioxidants. Aya ma antioxidants, kunyanya beta-carotene uye quercetin, anobatsira kuderedza oxidative kusagadzikana uye kuwedzera immune system ( ⁷ ).

Ita resipi iyi ive yako

Chimwe chezvakanakisa zvinhu zvekubika: iwe unochinja zvinhu kuti chikafu chako chinakidze sezvaunochida.

Iwe unogona kutevedzera iyi resipi sezvakarongwa, kana iwe unogona kuyedza nekunakidzwa nayo. Hedzino dzimwe nzira dzaungatanga nadzo kugadzira iyi cauliflower mac uye cheese recipe yako pachako:

• Shandisa cheeses akasiyana: pamusoro neParmesan chizi kana chinotsiva fontina ye mozzarella.
• Wedzera mamwe herbs uye zvinonhuwira: Mwaya nepini yemhiripiri yecayenne kuti unyatsobata, kana kuwedzera dhiri rakaomeswa, parsley, kana mhiripiri nhema.
• Ita crispy yepamusoro: mwaya zviyo zvenguruve pamusoro panzvimbo chingwa, kana kuti wedzera zvimedu zvishoma zvebhekoni kuti uwane chiutsi, chinonaka.
• Gadzira zvimwe zvakaoma: Isai chidimbu chidiki cheDijon yemasitadhi mumuto wechizi kune yakapfuma, yakawanda nuanced flavour.
• Shandisa garlic powder: Mushure mekupisa korifurawa, mwaya hupfu hwegarlic pamaruva madiki kuti uwedzere kunaka uye kudya.
• Shandisa mimwe miriwo: haufanirwe kungoshandisa cauliflower. Edza kugadzira imwe mac uye cheese uchishandisa panzvimbo yeholiflower, broccoli.

Kunyangwe iyi iri nguva yako yekutanga kuyedza kugadzira keto vhezheni yeimwe yaunofarira madhishi ehuduku, nakidzwa mukicheni uye ita kugadzira.

Nakidzwa nemakaroni nechizi uye koliflower

Kunze kwekukosha kwekudya kwechikafu ichi, kusanganiswa kwemhando nhatu dzakasiyana dzechizi uye kuwedzerwa kweheavy cream kunopa iyo yakapfuma uye yakasvibira.

Ichi ndicho chekupedzisira chekunyaradza chikafu chinokutendera iwe kuti ugare mukati ketosis, gutsa zvishuwo zvako zvepasta uye zvinopa zvakawanda zvakasiyana-siyana zvekudya zvinovaka muviri zvaunogona kunzwa zvakanaka nezvazvo.

Aya cauliflower macaroni akagadzirira munguva yakazara yemaminetsi makumi mana chete uye haazokonzeri shuga yako yeropa kunge mabikirwo echinyakare. Nakidzwa nayo sedivi kana kuti pamusoro payo neprotein yekudya kwakakwana.

Low Carb Macaroni uye Cheese uye Koliflower

Iyi Yakabikwa Keto Macaroni uye Cheese Cauliflower Casserole inonaka, iri nyore kugadzira, uye haina kana carbs.

• Nguva yakazara: 30 maminitsi
• Performance: 3 taza
• Category: Inouya
• Imba yekicheni: Americana

Zvimwe

• 225g / 8oz heavy cream
• 115 g / 4 oz yakasimba cheddar cheese (grated)
• 115 g / 4 oz fontina (grated)
• 60g / 2 oz cream cheese
• 1 teaspoon munyu
• 1/2 teaspoon mutsvuku
• 1 1/4 teaspoon paprika
• 1 musoro mukuru weholiflower

Mirayiridzo

1. Preheat oven kusvika 190ºF / 375ºC woisa 20 ”x 20” dish rekubikira nebhata kana nonstick spray.
2. Cheka koliflower kuita zvidimbu zviduku 1,5 kusvika 2 cm. Steam kwemaminitsi 4-5 kusvika zvinyoro. Bvisa kubva pakupisa uye dhonza zvakanaka. Pat dry with kitchen paper. Isa parutivi.
3. Muchidimbu chiduku, sanganisira heavy cream, cheeses, cream cheese, munyu, pepper, uye paprika. Pisa pamusoro pekupisa kusvika pakanaka. Sanganisa zvakanaka.
4. Wedzera koliflower kumusanganiswa wechizi uye simbisa.
5. Dururira mundiro yekubikira uye gadzira 25-30 maminetsi kusvikira kumusoro kwaita goridhe uye kuvhuvhuta.

Nutrition

• Chikamu saizi: 1/2 mukombe
• Calories: 393
• Mafuta: 33 d
• Hydrates of Carbon : 10 d
• Fibre: 4 d
• Mapuroteni: 14 d

Palabras clave: keto cauliflower mac uye cheese