Iresiphi ehlwabusayo ye-keto crustless breakfast quiche

Lungela ukunonga umkhuba wakho wamaqanda wansuku zonke futhi uthathe ukudla kwasekuseni ufike ezingeni elisha ngokuphelele ngale quiche engenawo amandla. Akukhona nje ukuthi kulula ukukwenza, kodwa futhi kuhle lungisa ukudla futhi kuzokusiza ube namandla kuze kufike isikhathi sokudla kwasemini.

Ama-quiches endabuko ngokuvamile agcwele ama-carbohydrate angakwazi kukukhiphe ku-ketosisKodwa le nguqulo ye-carb ephansi, engenawo ama-crustless inothile futhi imnandi. Enye inzuzo yokwenza i-low-carb quiche ukuthi iyagodola futhi ifudumale kahle kakhulu, ikwenze kube inketho ekahle yokulungiselela ukudla ekuqaleni kwesonto.

Izithako eziyinhloko

Lena iresiphi enemisebenzi eminingi ongayishintsha ukuze ivumelane nokuthandayo. Lezi yizithako eziyinhloko ze-quiche:

• Amaqanda.
• Imifino.
• Ushizi wembuzi.
• I-Parmesan.
• Ushizi weMozzarella.
• Ubisi lwe-almond noma yini enye ozikhethele yona.

Ama-carbohydrate aphansi

Izithako ezikule keto quiche zine-carbohydrates ephansi. Njengoba ingenayo i-pie crust, usuvele usika ama-carbs amaningi. Lokhu kusho ukuthi nayo ayinayo i-gluten.

Ushizi wezimbuzi.

Ushizi wembuzi kule recipe ukunika ukunambitheka okujulile futhi uwenza ube ne-creamier. Enye inzuzo yokusebenzisa ushizi wembuzi kule keto quiche? Unganciphisa ezinye izithako zobisi.

Abantu abaningi ababoni ukuthi bayazwela emikhiqizweni yobisi njengobisi lwenkomo noshizi. Uma usola ukuthi unjalo i-lactose ayibekezelelani futhi awugayeki kahle amaprotheni obisi, ushizi wembuzi kungase kube inketho enhle yokuzama.

Abanye bazothi inambitheka kakhulu uma idliwa iyodwa, kodwa ukuyifaka ngamanani amancane emaresiphi afana nalokhu kuyindlela enhle yokuyijabulela.

Sicela uqaphele ukuthi le recipe ayinalo ubisi ngokuphelele. Ine-mozzarella ne-parmesan ushizi, kanye nokhilimu onzima. Ngakho-ke uma ungabekezeleli i-lactose noma uzwela ubisi, shintsha lezo zithako usebenzise ezinye izindlela ezingezona ezobisi. Kunezinketho eziningi zoshizi ongezona ezobisi, ikakhulukazi ezenziwe ngamantongomane.

Vele uqiniseke ukuthi ufunda uhlu lwesithako futhi ugweme ushizi ongewona owobisi osuselwe ku-soy futhi onamakhemikhali amaningi okugcwalisa noma ama-binder.

Okuthatha indawo yobisi

Le recipe isebenzisa izinhlobo ezimbili ezahlukene zikashizi kanye nokhilimu onzima. Nazi ezinye ezithatha indawo yobisi uma uzidinga:

• Uhlobo lwe-Mozzarella ushizi owenziwe amantongomane ama-macadamia.
• Ukhilimu kakhukhunathi esikhundleni sikakhilimu onzima.

Izinzuzo zikashizi wezimbuzi

Lezi yizinzuzo ezintathu eziyinhloko zikashizi wezimbuzi:

1. Ingathuthukisa ukugaya.
2. Kunganciphisa ukuvuvukala.
3. Inothe ngemisoco.

# 1: thuthukisa ukugaya

Izinhlobo eziningi zikashizi ziqukethe ama-probiotics asiza ukuthuthukisa i-gut microbiome yakho. Futhi i-microbiome enempilo isiza ukuqinisa amasosha omzimba futhi inciphise ukuvuvukala ( ¹ ) ( ² ). Ama-probiotics atholakala kushizi asiza ukondla amathumbu akho ngamabhaktheriya ahlukahlukene angasiza ukuthuthukisa ukugaya, ukwandisa inani lemisoco oyimuncayo, futhi asize ukulwa nezifo ( ³ ).

# 2: Izifo ezimbalwa

Enye yezinkinga ngobisi lwenkomo ukuthi luqukethe izinto ezingezwani nezifo ezifana ne-lactose ne-A1 casein ( ⁴ ). Ubisi lwembuzi luqukethe ikakhulukazi i-A2 casein, okusho ukuthi izoba mnene esiswini futhi ngeke ikhiqize ukusabela okuvuthayo okufana nobisi lwenkomo ( ⁵ ).

Kodwa-ke, kusafanele uxoxisane nodokotela wakho nganoma yikuphi ukungezwani nobisi okungenzeka. Abanye abantu abanokungezwani nobisi kungenzeka basabele ubisi lwembuzi noshizi wembuzi ( ⁶ ).

# 3: inothile nge-calcium, amavithamini namaminerali

Abantu abaningi bacabanga ukuthi ubisi lwenkomo luwumthombo ongcono kakhulu we-calcium. Kodwa-ke, ubisi lwembuzi luqukethe ngaphezulu kwale mineral ( ⁷ ).

I-calcium ibalulekile ngoba isiza ukwakha nokugcina amathambo aqinile, igcina inhliziyo yakho, izicubu nezinzwa kusebenza kahle, futhi ingakusiza nasekuvikeleni ezifweni zenhliziyo nemithambo yegazi. ⁸ ).

Ngaphezu kwe-calcium, ushizi wezimbuzi ucebile ngovithamini A, i-riboflavin, ithusi, ne-phosphorus, umzimba wakho oyisebenzisela izinqubo ezihlukahlukene ( ⁹ ).

Inokwakheka kanye ne-flavour ethandwa abantu abaningi. Inothile, inongwe futhi igcwele ukunambitheka. Ushizi wezimbuzi kulula kakhulu ukuhlanganisa zokupheka futhi ungase umangale ukunambitheka okukhulu okukulethayo.

Indlela yokwenza i-keto quiche kusengaphambili

Enye yezinto ezinhle kakhulu ngale recipe ukuthi ungayenza kusenesikhathi. Uma uthanda ukudla okuqandisiwe, lena iresiphi ephelele kuwe.

Vele ulandele iresiphi futhi ngemva kokubhaka, ake uphole ngokuphelele. Bese uyigoqa bese uyigcina efrijini. Izohlala kahle efrijini cishe izinyanga ezintathu.

Ungakwazi futhi ukuyibeka esiqandisini isikhathi esingangesonto.

Ingxenye ye-keto brunch

Lena iresiphi emangalisayo yasekuseni ngoba ayinambitheki njengokudla okudliwayo. Ilula futhi inambitheka ngesikhathi esifanayo.

Le quiche futhi iyisengezo esihle kakhulu sesidlo sangempelasonto nabangani. Sika zibe izikwele ezincane futhi usebenze njengama-quiches amancane. Noma sebenzisa i-pan ye-quiche encane bese wonke umuntu angajabulela i-quiche yakhe encane.

Izinketho zikashizi ezengeziwe

Le quiche inambitheka kahle njengoba injalo, kodwa kulula ukuyishintsha nokwenza ngendlela oyifisayo ukuze ivumelane nokuthandayo. Njengoba iningi lemikhiqizo yobisi i-keto-friendly, zizwe ukhululekile ukwengeza izinhlobo ezahlukene zikashizi ku-quiche yakho.

Zama ukwengeza ushizi we-cheddar noma ushizi omncane wase-Swiss walokho kukhahlela okwengeziwe.

Isikhathi sokupheka esiphelele

Isikhathi esiphelele sale recipe cishe ihora.

Lokhu kufaka phakathi imizuzu eyi-10-15 yokulungiselela kanye nesikhathi sokubhaka semizuzu engama-45.

Thenga imifino esele isikiwe ukuze wonge isikhathi esengeziwe uma usidinga.

Imifino engcono kakhulu ye-keto quiche

Imifino ibalulekile ekudleni kwe-ketogenic. Zigcwele izakhi ezibalulekile futhi zinikeza umthombo ophansi we-carb we-fiber ekudleni kwe-ketogenic.

Le recipe isebenzisa i-asparagus, amakhowe, no-anyanisi. Uma ufuna ezinye imifino ephansi ye-carb, zama ukungeza nalezi:

• UZucchini.
• Pepper.
• Ithanga.
• Isipinashi.

Umehluko phakathi kuka-Quiche Lorraine noFrittata

Uyini umehluko phakathi kwe-quiche ye-Lorraine yakudala ne-frittata? I-Quiche ivame ukuba ne-flaky crust futhi i-Quiche yendabuko yaseFrance eyazalwa ngekhulu le-XNUMX yenziwe ngenhlama ye-puff pastry, amaqanda, ukhilimu, ushizi, ubhekeni nezinongo futhi iphekwe kuhhavini.

Kodwa-ke, i-frittata ngokuvamile ayinakho uqweqwe futhi ingaphekwa ekhishini, njenge-omelet, ngaphandle kokusebenzisa ihhavini.

Le recipe ibhakwa, njenge-quiche ye-Lorraine, kodwa ayinayo i-crust, njenge-frittata. Kuyingxube enkulu yazo zombili izitayela, kodwa isahluke ngokuphelele.

Indlela yokwenza i-low carb pie crust ngofulawa we-almond

Indlela engcono kakhulu yokugwema ama-carbs afihliwe kanye nokungezwani komzimba ukwenza i-quiche engenama-crustless. Kodwa enye inketho ye-ketogenic ukwenza i-pie crust ngofulawa we-almond.

Lapha unayo eyodwa iresiphi ephansi ye-carb pie crust. Sebenzisa inhlanganisela kafulawa we-alimondi nofulawa kakhukhunathi nebhotela. Umphumela uba uqweqwe oluthambile olunambitheka kamnandi.

I-Keto crustless breakfast quiche

Shintsha isimiso sakho seqanda sansuku zonke futhi uthathe ukudla kwasekuseni ufike ezingeni elisha elimnandi ngale quiche ye-keto crustless.

• Isikhathi esiphelele: Amaminithi we-50.
• Rendimiento: Izinsiza ezi-8.

Izithako

• 6 amaqanda amakhulu.
• 1/2 inkomishi ukhilimu onzima.
• 1/2 indebe yobisi olungenashukela oluyintandokazi.
• 3 wezipuni kafulawa kakhukhunathi.
• 1/4 indebe ye-Parmesan ushizi.
• 3/4 wezipuni zikasawoti.
• 1/4 ithisipuni pepper.
• 2 wezipuni zamafutha omnqumo.
• 1 u-anyanisi omncane (osikiwe kancane).
• 225 g / 8 oz amakhowe (asikiwe kancane).
• 1 inkomishi ye-asparagus (iqoshwe izingcezu ezincane).
• 1/4 indebe utamatisi omisiwe (oqoshiwe kancane).
• 1/2 indebe ye-cheese cheese.
• 1 inkomishi ye-mozzarella ushizi.

Imiyalo

1. Shisisa ihhavini ku-175ºF / 350ºC bese ugcoba ipani lekhekhe ngebhotela.
2. Hlanganisa amaqanda, ukhilimu onzima, ubisi lukakhukhunathi, usawoti, pepper, ushizi weParmesan, nofulawa kakhukhunathi endishini enkulu. Hlanganisa kahle kuze kube bushelelezi. Beka eceleni.
3. Shisisa ipani elikhulu phezu komlilo ophakathi. Faka amafutha omnqumo, u-anyanisi, amakhowe, utamatisi omiswe elangeni, ne-asparagus. Pheka imizuzu engu-3-4 kuze kube yilapho ithenda kancane. Susa emlilweni bese uvumela ukupholisa.
4. Faka imifino kanye noshizi wezimbuzi engxenyeni yeqanda. Thela okuqukethwe esitsheni esilungisiwe sokubhaka. Phezulu nge-mozzarella ushizi.
5. Bhaka imizuzu engu-40-45 kuze kube yilapho phezulu kunsundu ngokusagolide.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ucezu
• Amakhalori: 214.
• Amafutha: I-16 g.
• Ama-carbohydrate: Ama-carbohydrate inetha: 4g.
• Amaprotheni: I-12 g.

I-Palabras clave: i-keto crustless quiche.