Easy Keto Low Carb Cauliflower Fritters Recipe

Lefatšeng la keto, mahe ke morena ha ho tluoa lijana tsa lijo tsa hoseng tsa carb tse tlase. Empa ka linako tse ling u hloka mehopolo ea ho fetola tloaelo ea hau ea mahe a qhetsoeng hoseng hanyane. Haeba u ntse u ipotsa hore na u etse eng bakeng sa brunch ea hoseng ea Sontaha se tlang, li-Crispy Cauliflower Fritters ke sejana se monate sa carb, ketogenic.

Kakaretso ena e etsa li-fritters tse 12, e leng se etsang hore e be se loketseng ho fepa sehlopha se seholo kapa ho hatsetse le ho ja beke eohle.

Hape ha li na gluten, li na le mefuta e mengata haholo, 'me li etsa monate o monate kapa sejana sa lehlakore bakeng sa setepe sa joang o low carb hlohlelletsa Fry meroho.

Ho e-na le litapole tse nang le starchy le phofo ea morero oohle, recipe ena e hloka phofo ea almonde le cauliflower, lijo tse peli tsa keto. Hang ha u se u lokiselitse sejana sena se bonolo empa se monate, haufinyane e tla fetoha e 'ngoe ea lintho tseo u li ratang.

Lintho tse ka sehloohong tsa recipe ena ke:

• Phofo ea almonde.
• Kholifolaoa.
• Mahe.
• Cheese.

Recipe ena ke:

• Khiruoane.
• E tšelisang.
• Lik'habohaedreite tse tlase.
• Keto e lumellana.
• E monate

Melemo ea 4 ea Bophelo bo Botle ba Cauliflower Fritters

Hase feela hore li-fritters tsena tsa cauliflower li bonolo haholo ho li etsa, empa li boetse li tletse tatso e ngata le melemo e mengata ea bophelo bo botle.

# 1: Li ka ntlafatsa maemo a matla

Ha ho tluoa mekhoeng e meng ea phofo ea keto, phofo ea almonde e nka tlholo. E na le mafura a mangata a phetseng hantle, livithamine le liminerale tse kang vithamine B2, manganese le koporo ( ¹ ).

Vithamine B2 e bapala karolo ea bohlokoa liketsong tse ngata 'meleng oa hau, ho kenyelletsa tlhahiso ea matla, tlhahiso ea lisele tse khubelu tsa mali, le tšebetso e nepahetseng ea lisele. ² ).

Manganese le koporo li sebetsa ka kopanelo ho sireletsa le ho khothaletsa bophelo bo botle ba masapo. Ho haella ha likarolo tsena tsa morao ho bontšitsoe ho eketsa kotsi ea ho tšoaroa ke mafu a sa foleng a kang lefu la masapo le atherosclerosis ( ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

#2: li ka ntlafatsa tsoekere ea mali

Ho ka etsahala hore ebe cauliflower ke meroho e ratoang ka ho fetisisa le e ratoang haholo har'a balateli ba lijo tsa ketogenic.

Veggie ena hase feela sebaka se seholo bakeng sa lijana tse ling tseo u li ratang haholo ka lik'habohaedreite, ho tloha raese eakholifolaoa ho fihlela pizza ea cauliflower, kapa esita le poleiti e monate le e monate ea cauliflower macaroni le chisi, empa hape e u fa vithamine C e ngata le vithamine K ( ⁷ ).

Limatlafatsi tsena li bonts'itsoe li na le litlamorao tse ntle ho theola maemo a tsoekere maling, ho ntlafatsa ho hanyetsa insulin, le ho thibela lefu la metabolic (metabolic syndrome). ⁸ ) ( ⁹ ) ( ¹⁰ ).

Liphuputso li bontšitse hore ho ja lialmonde, kapa phofo ea almonde, ho ka theola boemo ba insulin maling. Phofo ea almonde e na le index e tlase ea glycemic (GI), e etsang hore e be e phethahetseng eseng feela ho batho ba lekang ho boloka ketosis, empa le bakeng sa ba nang le lefu la tsoekere. ¹¹ ).

# 3: li ka khothaletsa bophelo bo botle ba pelo

Lialmonde ke e 'ngoe ea lijo tse molemo ka ho fetisisa tseo u ka li jang ha ho tluoa tabeng ea ho tšehetsa tsamaiso ea pelo ea hau.

Phofo ea almonde ke mohloli o matla oa li-monounsaturated fatty acids (MUFA). Lipatlisiso ka li-MUFA li bontšitse hore metsoako ena e bohlokoa ho boloka pelo e matla ka ho fokotsa maemo a LDL cholesterol maling. ¹² ).

Cauliflower hape ke tlatsetso e ntle lijong tsa hau ho thusa ho boloka pelo ea hau e otla le ho sebetsa maemong a holimo.

Veggie ena e na le palo e makatsang ea potasiamo, eo liphuputso li fumaneng e ka thusa ho theola khatello ea mali le ho fokotsa kotsi ea ho tšoaroa ke lefu la pelo le methapo. ¹³ ).

# 4: Li ka thusa ho ts'ehetsa bophelo bo botle ba kelello

Le hoja mahe a hlahella haholo lijong tse nang le lik'habohaedreite tse tlaase, lijo tsena li 'nile tsa e-ba le likhang, haholo-holo kaha liphuputso li kile tsa amahanya mahe le ho eketseha ha k'holeseterole le lefu la pelo. ¹⁴ ).

Leha ho le joalo, mahe e ka ba karolo ea bohlokoa ea lijo tse phetseng hantle. Sejo sena se na le limatlafatsi tse ngata tsa bohlokoa tse kenyelletsang vithamine A, choline le lutein.

Choline le lutein li bapala karolo ea bohlokoa ts'ebetsong e nepahetseng ea boko, ka ho tšehetsa mesebetsi ea methapo. Li thusa ho thehoeng ha li-neurotransmitters le ts'ireletso ea boko khahlano le mafu a neurodegenerative, joalo ka Alzheimer's le sethoathoa. ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Li-cauliflower fritters tsa ho lokisa mefuta e sa tšoaneng

Li-fritters tsena tsa cauliflower li ka ba tse bonolo kapa tse rarahaneng kamoo u ratang kateng.

Motheo oa motheo oa li-fritters tsena tse tlaase tsa carb li kenyelletsa cauliflower, phofo ea almonde, mahe le chisi, empa u ka eketsa lisebelisoa tse ling kapa litlolo tsa keto.

Ho etsa hore e be crispy le mafura a mangata, senya bacon e khethiloeng 'me ue sebelise e le li-breadcrumbs holim'a li-fritters. Haeba u rata ho ama hamonate, khaola makhasi a coriander 'me u a fafatse holim'a poleiti.

Leka ho eketsa teaspoon ea phofo ea konofolo kapa konofolo e nyenyane ea minced bakeng sa ho ama hamonate, ho thibela ho ruruha ( ¹⁸ ).

Haeba ha u na phofo ea almonde sebakeng sa hau sa polokelo ea matsoho, sebelisa phofo ea kokonate, eo hape e ka bang khetho e 'ngoe.

Hopola hore mofuta ona oa phofo o teteaneng, kahoo li-fritters li ka ba boima le ho omella hanyenyane ho feta haeba u ne u khethile phofo ea almonde. Ho sebelisa tekanyo e le 'ngoe ho isa ho tse' nè le ho eketsa metsi a seng makae ho feta kamoo recipe e batlang kateng ho ka thusa ho leka-lekanya tlhaho e boima ea phofo ea kokonate.

Ha u latela recipe ea pele, donut e 'ngoe le e' ngoe e tla fana ka 'mele oa hao ka kakaretso ea lik'hilojule tse 78, ho akarelletsa le ligrama tse 5 tsa protheine, ligrama tse 5 tsa mafura le ligrama tse 2 feela tsa net carbs.

Mefuta e fapa-fapaneng ke ea bohlokoa ha ho tluoa tabeng ea lijo leha e le life, ho kenyelletsa le mokhoa oa bophelo oa keto. Ho sebelisa mefuta e mengata e fapaneng ea litlolo le litlolo tse fapaneng ke tsela e 'ngoe ea ho boloka lintho li thahasellisa, ho matlafatsa 'mele oa hau ka limatlafatsi tsohle tseo o li hlokang, le ho o boloka o le tseleng e lebisang lipakaneng tsa hau tsa bophelo bo botle.

Litlhahiso tse ling tse monate tsa recipe

Haeba risepe ena e u khothalelitse ho leka lijana tsa lijo tsa hoseng tse fetang li-omelets tsa mantlha kapa mahe a halikiloeng, sheba likhetho tsena tse monate tse se nang lehe la carb:

• 'Oatmeal' ea Ketogenic ka Metsotso e 5 ea Carb e tlase.
• Sokolete e tlase ea Carb Almond Smoothie Bowl.
• Keto 3-ingredient mocha chia pudding.

'Me haeba u batla litlolo tse ling tsa ketogenic cauliflower, sheba likhetho tsena tse makatsang:

• Recipe ea Cauliflower Casserole e kentsoeng.
• Litapole tse mashed le konofolo cauliflower.
• Keto Cheesy Buffalo Chicken Dip Recipe.

Li-fritters tsa cauliflower tse tlase tsa carb

Li-fritters tsena tse tlase tsa cauliflower li na le ligrama tse 2 feela tsa net carbs le ligrama tse fetang 5 tsa mafura le protheine ha ho sebetsoa. Recipe ena e potlakileng le e bonolo ha e monate feela, empa hape e tla u boloka u le tseleng bakeng sa palo ea hau ea letsatsi le letsatsi ea carb.

• Nako ea ho itokisa: Metsotsoana ea 10.
• Nako ea ho pheha: Metsotsoana ea 40.
• Kakaretso ea nako: Metsotsoana ea 50.
• Tshebetso: 12 li-fritters.
• Sehlopha: Lijo tsa hoseng.
• Kamore ea kichineng: boroa.

Lijo

• 1 cauliflower e bohareng, e khaotsoe ka florets.
• 1/2 teaspoon letsoai.
• 1/4 senoelo sa phofo ea almonde.
• 1/4 senoelo sa cheddar chisi e khabisitsoeng.
• 1/2 senoelo sa chisi ea Parmesan e grated
• 3 mahe a maholo, a otloa
• 1 teaspoon ea oli ea avocado.
• Khaba ea khaba ea tranelate e bolila (ho ikhethela).
• 1/4 senoelo sa eiee e tala, e khethiloeng (ho ikhethela).

Litaelo

1. Beha li-cauliflower florets ka har'a sesebelisoa sa lijo 'me u kopanye ho fihlela u e-na le raese ea cauliflower.
2. Beha raese ea cauliflower ka sekotlolo se seholo sa ho kopanya 'me u kenye letsoai. Kopanya 'me ue tlohele hore e phomole ka metsotso e 10.
3. Eketsa phofo ea almonde, chisi ea cheddar, Parmesan le mahe ka sekotlolo ebe o kopanya ho fihlela o kopantsoe hantle.
4. Eketsa oli ea avocado (kapa oli ea mohloaare) ho skillet holim'a mocheso o tlaase.
5. U sebelisa senoelo sa ¼ sa ho lekanya, ntša motsoako oa cauliflower ka sekotlolo ebe u etsa libolo. Beha bolo ea cauliflower holim'a spatula 'me u hatelle ka bonolo ho etsa patty.
6. Ka hloko thellela li-patties tsa cauliflower ho tloha spatula ho ea ho skillet e chesang.
7. Pheha metsotso e 3-4 ka lehlakoreng le le leng ho fihlela e le putsoa ea khauta, u hlokomele hore u se ke ua li fetola kapele.
8. Beha li-cauliflower fritters holim'a lithaole tsa pampiri ho tlosa mongobo o feteletseng.
9. Li thabele li chesa ka popi ea tranelate e bolila le chives e khaotsoeng.
10. Boloka ka sehatsetsing. Ho chesa hape, chesa metsotso e 10 ka 175º C / 350º F.

Nutrition

• Boholo ba karolo: 1 donate.
• Likhalori: 78.
• Mafura: 5,4 g.
• Lik'habohaedreite: 3,2 g (Lik'habohaedreite tse ngata: 2 g).
• Protein: 5 g.

Palabras clave: keto cauliflower fritters.