Easy Keto Low Carb Cauliflower Fritters Recipe

Kwilizwe le-keto, amaqanda ayinkosi xa kufikwa kwizitya zakusasa ze-carb ephantsi. Kodwa ngamanye amaxesha ufuna izimvo zokutshintsha indlela yakho yeqanda eqhekekileyo yasekuseni kancinci. Ukuba uyazibuza ukuba wenze ntoni kwi-brunch yakho yasekuseni ngeCawe ezayo, ezi Crispy Cauliflower Fritters ziyi-carb ephantsi kakhulu, isitya se-ketogenic.

Le recipe yenza ukuya kwi-12 fritters, iyenza ilungele ukondla iqela elikhulu okanye ukukhenkceza nokutya iveki yonke.

Kananjalo azinagluten-free, ziguquguquka kakhulu, kwaye zenza i-appetizer enkulu okanye isitya esisecaleni se inyama yengca o i-carb ephantsi ivuselela imifuno eqhotsiweyo.

Esikhundleni seitapile zesitashi kunye nomgubo wenjongo yonke, le recipe ibiza umgubo we-almond kunye ne-cauliflower, i-keto staples ezimbini. Nje ukuba ulungiselele esi sidlo silula kodwa esimnandi, kungekudala siya kuba sesinye sezintandokazi zakho.

Izithako eziphambili kule recipe zezi:

• Umgubo weAlmond.
• Icauliflower.
• Amaqanda.
• Ushizi.

Le recipe yile:

• I-Crunchy.
• Iyathuthuzela.
• Isezantsi kwiicarbohydrates.
• I-Keto iyahambelana.
• Imnandi

4 Uncedo lweMpilo lweCauliflower Fritters

Akunjalo kuphela ezi fritters ze-cauliflower zilula kakhulu ukwenza, kodwa ziza zigcwele i-flavour eninzi kunye neenzuzo ezininzi zempilo.

# 1: Banokuphucula amanqanaba amandla

Xa kuziwa kwezinye iindlela zomgubo we-keto, umgubo we-almond uthatha uloyiso. Ininzi kumafutha anempilo, iivithamini, kunye neeminerali ezifana ne-vitamin B2, i-manganese kunye nobhedu ( ¹ ).

I-Vitamin B2 idlala indima ephambili kwizenzo ezininzi emzimbeni wakho, kubandakanya ukuveliswa kwamandla, ukuveliswa kweeseli ezibomvu zegazi, kunye nokusebenza kakuhle kweeseli. ² ).

IManganese kunye nobhedu zisebenza ngokubambisana ukukhusela nokukhuthaza impilo yamathambo. Ukunqongophala kwezi zinto zokulandelela kubonakaliswe ukwandisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezifana ne-osteoporosis kunye ne-atherosclerosis (i-atherosclerosis) ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: banokuphucula iswekile yegazi

ICauliflower mhlawumbi yeyona mifuno iphantsi kakhulu kwaye ithandwa kakhulu phakathi kwabalandeli bokutya kwe-ketogenic.

Le veggie ayikho nje indawo enkulu ezinye izitya zakho ozithandayo carbohydrate-rich, ukusuka irayisi yeicauliflower phezulu ikholiflower pizza, okanye ipleyiti emnandi kunye nekhrimu ye i-cauliflower macaroni kunye noshizi, kodwa ikwabonelela ngesixa esikhulu sevithamin C kunye nevithamin K ( ⁷ ).

Ezi zondlo zibonakaliswe ukuba zinemiphumo emihle ekunciphiseni amanqanaba eswekile yegazi, ukuphucula ukunyanzeliswa kwe-insulin, kunye nokuthintela isifo se-metabolic syndrome ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Uphononongo lubonise ukuba ukutya ii-almonds, okanye umgubo we-almond, kunokunciphisa izinga le-insulin egazini. Umgubo we-almond une-low glycemic index (GI), eyenza igqibelele kungekuphela nje kubantu abazama ukugcina i-ketosis, kodwa nakwabo balwa nesifo seswekile ( ¹¹ ).

# 3: banokukhuthaza impilo yentliziyo

Iialmonds sesinye sezona zinto zilungileyo zokutya onokuzitya xa kufikwa ekuxhaseni inkqubo yakho yentliziyo.

Umgubo we-almond ngumthombo wamandla we-monounsaturated fatty acids (MUFA). Uphando nge-MUFAs lubonise ukuba ezi zixhobo zibalulekile ekugcineni intliziyo eyomeleleyo ngokunciphisa amanqanaba e-LDL cholesterol egazini. ¹² ).

Ikholifulawa yongezelela kakhulu ekutyeni kwakho ukunceda ukugcina intliziyo yakho ibetha kwaye isebenza kwimeko ephezulu.

Le veggie igcwele inani elimangalisayo le-potassium, apho izifundo zifumene zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wokuphuhlisa isifo senhliziyo (i-cardiovascular disease) ¹³ ).

# 4: Banokunceda ukuxhasa impilo yengqondo

Nangona amaqanda abonakala kakhulu kwizidlo eziphantsi kwe-carb, oku kutya kuye kwaba nengxabano, ngakumbi kuba izifundo ziye zadibanisa amaqanda ekunyuseni kwamanqanaba e-cholesterol kunye nesifo senhliziyo. ¹⁴ ).

Noko ke, amaqanda anokuba yinxalenye ebalulekileyo yokutya okusempilweni. Oku kutya kutyebile kwizondlo ezibalulekileyo ezibandakanya i-vitamin A, i-choline, kunye ne-lutein.

I-Choline kunye ne-lutein zidlala indima ebalulekileyo ekusebenzeni kakuhle kwengqondo, ngokuxhasa imisebenzi ye-neurological. Banceda ekuqulunqweni kwee-neurotransmitters kunye nokukhuselwa kwengqondo kwizifo ze-neurodeergenerative, ezifana ne-Alzheimer's kunye ne-epilepsy ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Iintlobo zokulungiselela i-Cauliflower fritters

Ezi fritters ze-cauliflower zinokuba lula okanye zibe nzima njengoko uthanda.

Isiseko esisisiseko sezi fritters eziphantsi ze-carb ziquka i-cauliflower, umgubo we-almond, amaqanda kunye noshizi, kodwa unokongeza izithako ezininzi okanye i-keto toppings.

Ukwenza i-crispy eyongezelelweyo kunye namafutha, gaya i-bacon eqoshiwe kwaye uyisebenzise njenge-breadcrumbs phezu kweefritters. Ukuba ukhetha ukubamba okutsha, nqunqa amagqabi e-coriander kwaye uwafefe epleyitini.

Zama ukongeza iitispuni yomgubo wegalikhi okanye ikonofile encinci egayiweyo ukwenzela ukuchukumisa okunencasa, okuchasene nokudumba ( ¹⁸ ).

Ukuba awunawo umgubo we-almond kwi-pantry yakho, sebenzisa umgubo wekhokhonathi, onokuthi ube yenye inketho.

Gcina ukhumbule ukuba olu hlobo lomgubo lunzima, ngoko ke iifritters zinokuba nzima kwaye zome kancinci kunokuba ukhethe umgubo we-almond. Ukusebenzisa umlinganiselo omnye ukuya kwezine kunye nokongeza amanzi amancinci ngaphezu kweefowuni zeresiphi kunokunceda ukulinganisa ubunzima bomgubo wekhokhonathi.

Xa ulandela iresiphi yasekuqaleni, idonathi nganye iya kubonelela umzimba wakho ngeekhalori ezingama-78, kubandakanywa ne-5 grams ye iprotein, 5 grams amafutha kunye 2 grams kuphela i-carbohydrates eseleyo.

Ukwahluka ngundoqo xa kufikwa kuyo nayiphi na ukutya, kubandakanywa nendlela yokuphila ye-keto. Ukusebenzisa iintlobo ngeentlobo zezithako kunye neendlela ezahlukeneyo zokupheka yindlela enye yokugcina izinto zinomdla, uphese umzimba wakho ngazo zonke izondlo ezifunekayo, kwaye uwugcine usendleleni eya kwiinjongo zakho zempilo.

Iimbono ezininzi zeresiphi emnandi

Ukuba le recipe ikukhuthaze ukuba uzame izitya zakusasa ezihamba ngaphaya kwee-omelets ezisisiseko okanye amaqanda aqhekekileyo, jonga ezi zikhetho zimnandi ezingenazo iqanda le-carb ephantsi:

• I-Ketogenic 'Oatmeal' kwi-5 Minutes Low Carb.
• I-Chocolate ephantsi yeCarb yeAlmond Smoothie Bowl.
• Keto 3-isithako mocha chia pudding.

Kwaye ukuba ujonge ezinye iiresiphi ze-cauliflower ze-ketogenic, jonga ezi zikhetho zimangalisayo:

• Ilayishiwe Cauliflower Casserole Recipe.
• Iitapile ezicujiweyo kunye ne-garlic cauliflower.
• Keto Cheesy Buffalo Chicken Dip Recipe.

Iifritters zekholifulawa ezisezantsi ezilula

Ezi fritters ze-cauliflower ziphantsi zine-2 grams ye-net carbs kunye nangaphezulu kwe-5 grams yamafutha kunye neprotheyini ngokuphakelayo. Le recipe ikhawulezayo kwaye kulula ukuyenza ayimnandi nje kuphela, kodwa iya kukugcina usendleleni yokubala kwakho kwekhabhothi mihla le.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-40 minutos.
• Ixesha elipheleleyo: I-50 minutos.
• Ukusebenza: Iifritter ezili-12.
• Udidi: Isidlo sakusasa.
• Ikhitshi: emazantsi.

Izithako

• 1 i-cauliflower ephakathi, inqunyulwe kwiintyatyambo.
• 1/2 itispuni yetyuwa.
• 1/4 indebe ye-almond yomgubo.
• 1/4 indebe yetshizi ye-cheddar etshisiweyo.
• I-1/2 indebe ye-Parmesan ushizi.
• Amaqanda ama-3 amakhulu, abethelwe
• I-tablespoon ye-1 yeoli ye-avocado.
• I-tablespoon ye-ukhilimu omuncu (ukhetho).
• I-1/4 indebe ye-anyanisi eluhlaza, inqunyulwe (ukhetho).

Imiyalelo

1. Beka i-cauliflower florets kwiprosesa yokutya kwaye udibanise de ube nerayisi ye-cauliflower.
2. Beka irayisi ye-cauliflower kwisitya esikhulu sokuxuba kwaye ungeze ityuwa. Hlanganisa kwaye uvumele ukuba uphumle imizuzu eyi-10.
3. Yongeza umgubo we-almond, i-cheddar cheese, i-Parmesan, kunye namaqanda kwisitya kwaye udibanise de udibaniswe kakuhle.
4. Yongeza ioli ye-avocado (okanye ioli yeoli) kwi-skillet phezu kobushushu obuphantsi.
5. Ukusebenzisa ikomityi yokulinganisa ye-¼, khupha umxube wecauliflower ngaphandle kwesitya kwaye wenze iibhola. Beka ibhola ye-cauliflower kwi-spatula kwaye ucinezele ngobumnene ukwenza i-patty.
6. Slayida ngokucokisekileyo i-cauliflower patties ukusuka kwi-spatula ukuya kwi-skillet eshushu.
7. Pheka imizuzu emi-3 ukuya kweyesi-4 kwicala elinye kude kube nsundu yegolide, ulumke ungawajiki ngokukhawuleza.
8. Beka i-cauliflower fritters kwiitawuli zephepha ukususa ukufuma okugqithisileyo.
9. Uyonwabele eshushu kunye nonodoli wekhilimu emuncu kunye ne-chives eqoshiwe.
10. Gcina efrijini. Ukutshisa kwakhona, bhaka imizuzu eyi-10 kwi-175º C / 350º F.

Ukutya

• Ubungakanani besahlulo: I-donut e-1.
• Iikhalori: 78.
• Amafutha: I-5,4 g.
• Iicarbohydrate: I-3,2 g (i-carbohydrates Net: 2 g).
• Iprotein: I-5 g.

IPalabras iqhosha: keto cauliflower fritters.