8 Ntụziaka Pecan na -atọ ụtọ nke ukwuu

Ndinaya

• Chevre juru ose na pecans
• Cinnamon Pecans na -atọ ụtọ
• Ofe Pecan Fennel dị ụtọ
• Ime ụlọ Maple Pecan Popcorn
• Pecan Cranberry Stuffed Acorn Squash Ntụziaka
• Chocolate Chip Pecan Raw Ice cream
• Pecan achịcha ka mma maka gị
• Smoothie protein Pecan
• Nyochaa maka

Jupụtara na protein, eriri, abụba nwere ahụike, yana vitamin na mineral 19 na-eme pecans akụkụ nke nri gị site na ntụzịaka ndị a dị ụtọ site na ofe a na-atụghị anya ya ruo achịcha pecan nke nwere ihe dị ka ọkara kalori na abụba nke usoro nri ọdịnala.

Chevre juru ose na pecans

Akwụkwọ ndị a na -eri anụ anaghị eri anụ na -eme ngosi mara mma na nnọkọ oriri na ọ butụ butụ mana ọ dị mfe iji mee ya n'ime abalị.

Na -eje ozi: 4

Oge nkwadebe: nkeji iri na ise

Oge nri: minit 10-15

Efrata:

4 nnukwu ite na -acha ọbara ọbara a asara n'ọkụ

4 oz chiiz dị nro dị nro, dị ka Belle Chevre

¼ iko akwụkwọ basil, chiffonade

1/4 iko pecans, toasted

1/4 iko mịrị mkpụrụ vaịn

1 tablespoon mmanụ oliv

nnu na ose ọhụrụ

Ntuziaka:

Preheat ruo ogo 450. Debe ose na mbadamba osisi ma mepee nke ọ bụla site na ịkpụcha n'otu akụkụ. Wụsa nnu na ose. Gbasaa otu ngaji chiiz ewu n'etiti. Na -ekesa basil, pecans, na mịrị mkpụrụ n'elu, na -edobe obere nke ọ bụla maka ịchọ mma.

Gbanye ose ọ bụla ka ọ mechie wee pịa nwayọ. Debe ya na mpempe achịcha nke ejiri foil kpuchie ya na mmanụ olive. Ime ihe dị ka nkeji iri, ruo mgbe chiiz ewu na -afụ. Kwadebe na efere iji jee ozi, jiri basil, pecans na mkpụrụ vaịn chọọ ya mma.

Akara erimeri kwa ose gbara ụka:

Ihe dị kalori: 202

Abụba: 14g

Abụba abụba: 5g

Cholesterol dị elu: 13 mg

Sodium: 231mg

Potassium: 127mg

Carbohydrates: 12 g

Eriri: 1.8g

Mkpụrụ: 9.3g

Nnukwu protein: 6.7 g

Ntụziaka sitere na Tasia Malakasis, Belle Chevre.

Ebe E Si Nweta Foto: Stephanie Schamban

Cinnamon Pecans na -atọ ụtọ

Echefu mpịakọta pawuda bara ụba ma nwee anụrị pecans ndị a na -atọ ụtọ. Pecans dị obere butter na -eju afọ n'enweghị ikpe ọmụma. Na mgbakwunye, ha enweghị gluten na obere glycemic.

Na -eje ozi: 4

Efrata:

1/2 paụnd pecans

1 tablespoon ghee (butter doro anya) ma ọ bụ mmanụ aki oyibo maka ndị anaghị eri anụ

1/8 teaspoon Celtic ma ọ bụ Himalayan nnu, ma ọ bụ karịa ka o rie

1/4 teaspoon ụtọ akwukwo stevia, ma ọ bụ karịa ka o rie

1 ngaji cinnamon

1/4 teaspoon wepụ vanilla (nhọrọ)

Ntuziaka

1. Kpoo ọkụ ruo ogo 350. Achịcha pecans maka minit 10 ruo 15, dabere na nha ya.

2. Gbazee ghee ma ọ bụ mmanụ na nnukwu efere nke nwere ike ijide pecans mgbe akpọchara ya.

3. Gwakọta ihe fọdụrụnụ wee debe ya n'akụkụ.

4. Wụsa pecans a asara n'ọkụ na saucepan na ihendori gbazere wee kpoo ya.

5. Kwe ka ọ dị jụụ wee jeere ọkụ ma ọ bụ jụọ oyi. Chekwaa pecans friji.

Akara erimeri kwa otu ounz na -eje ozi:

Kalori: 106

Abụba: 11g

Carbohydrates: 2.8g

Ntụziaka sitere n'ikike Debbie Johnson, onye ode akwụkwọ kacha ere ahịa Na -atọ ụtọ na nri GF/LG akwụkwọ nri.

Ofe Pecan Fennel dị ụtọ

Achịcha a na-atọ ụtọ nke ukwuu bụ anaghị eri anụ na enweghị gluten. N'ihe na -erughi calorie 100 ijere ya ozi bụ otu n'ime ụzọ kachasị mma na afọ ojuju iji nwee anụrị pecans.

Na -eje ozi: 8

Oge nkwadebe: nkeji iri

Oge nri: nkeji iri na ise

Efrata:

2 nnukwu fennel bọlbụ nwere mkpị, gbutuo

2 tablespoons mmanụ olive

2 nnukwu leeks, chopped

1 nnukwu yabasị ọcha, gbachapụrụ agbachapụ

1 tablespoon ọhụrụ oregano epupụta, gbakwunyere ọzọ maka topping

1/6 teaspoon nnu mmiri

3 iko tii tii, brewed

1 tablespoon mmanụ a .ụ

3 iko akwụkwọ nri ọhụrụ

1/2 iko yogọt Gris na-enweghị abụba, gbakwunyere ọzọ maka topping

1 teaspoon oroma zest

2 teaspoon ihe ọ orangeụ orangeụ oroma ọhụrụ

1/3 iko pecans, ala

Ntuziaka: N'ime nnukwu skillet, gbanye yabasị ọcha na mmanụ oliv ruo mgbe a na -etinye ya n'ọkụ, ihe dị ka nkeji ise. Tinye fennel na leeks; esi nri maka nkeji iri ma ọ bụ ruo mgbe ọ dị nro.

Nyefee ngwakọta na igwe nri, tinye ihe ndị fọdụrụ. Pulse ruo mgbe ire ụtọ.

Tinye ofe n'ime efere efere. Jiri yogọt Greek ndị ọzọ na akwụkwọ oregano ọhụrụ chọọ ya mma.

Akara erimeri kwa otu onye:

Kalori: 96

Abụba: 6g

Protein: 8g

Carbohydrate: 13g

Ntụziaka sitere n'ikike Amie Valpone nke Apple Healthy.

Ime ụlọ Maple Pecan Popcorn

Chefuo ọka caramel, nri a na-adịghị atọ ụtọ juputara na eriri, protein, ọka niile, ma na-enye pasent 8 nke RDA maka ígwè.

Na -eje ozi: 1

Oge nkwadebe: nkeji 5

Oge nri: NA

Efrata:

2-3 iko popcorn, gbapụtara

2 tablespoons 100 % ezigbo maple sirop

Iko pecans, chopped

Ụbọchị shuga, ka o rie (ihe dị ka ọkara otu ngaji)

Ntuziaka:

Kesaa nke ọma maple sirop n'elu popcorn. Gwakọta na pecans wee fesaa ya na shuga ụbọchị ka ọ dị ụtọ.

Akara erimeri kwa otu onye:

Ọnụ ọgụgụ: 380

Abụba: 21g

Abụba abụba: 2g

Cholesterol: 0 mg

Sodium: 5mg

Carbohydrates: 48g

eriri: 6g

Sugar: 27 g

Nri protein: 5 g

Ntụziaka sitere n'ikike Rachel Begun, MS, RD.

Pecan Cranberry Stuffed Acorn Squash Ntụziaka

Ntụziaka skwọsh a juru eju na -enye pasent 40 nke nkwado kwa ụbọchị maka vitamin C na pasent 15 nke ígwè. Kedu ihe ọzọ, a na -ekesa nke ọ bụla n'ime ọkara ọkara skwọsh ka ị ghara ịnwa iri nri afọ juru.

Na -eje ozi: 12

Oge nkwadebe: minit 20

Oge nri: 40-60 nkeji

Efrata:

6 acorn skwọsh ma ọ bụ obere skwọsh, ọkara

2 teaspoons mmanụ olive, maka ịchacha

1 1/2 iko osikapa agba aja aja

1 iko osikapa ọhịa

1/3 iko mmanụ olive

1/3 iko mmanya mmanya Sherry

2 ngaji ọhụrụ thyme, nnu a mịrị amị, ka ọ dị ụtọ

ọhụrụ ala ose, nụrụ ụtọ

1/2 iko kranberị a mịrị amị

1/2 iko pecans, chopped

Ntuziaka:

Kpoo oven ruo ogo 400. Wepụ membranes na skwọsh osisi. Beepụ ala ala okirikiri nke ọkara skwọsh ọ bụla ka o wee sie ike. Jiri mmanụ olive tee anụ skwọsh. Debe skwọsh n'akụkụ ala n'ime pan, ọ bụghị mpempe kuki ewepụghị. Nri maka ihe dị ka minit 30-40, ruo mgbe esiri ya skwọsh. Ọkara achicha, tinye obere mmiri na pan ka skwọsh ahụ adabaghị. Hapụ ya ruo mgbe a kwadebere ngwakọta nri. Esila skwọsh ahụ n'ụzọ niile, dịka a ga -eme achịcha fọdụrụnụ mgbe agbakwunyere nri na skwọsh.

Esi nri abụọ dị ka ntuziaka ngwugwu ha si dị. Mgbe osikapa na -esi nri, kwadebe mgbakwasa site na ịtinye mmanụ olive, mmanya mmanya, thyme. na garlic. Tinye nnu na ose nụrụ ụtọ. Na nnukwu nnukwu efere, jikọta vinaigrette ya na ihe ọkụkụ na -ekpo ọkụ ma tụba ya na mkpuchi. Gwakọta na cranberries na pecans wee kesaa nke ọma.

N'iji ngaji, jupụta skwọsh ahụ na nri ka o wee kwakọba ya n'elu ahịrị ahụ. Debe skwọsh ahụ azụ n'ime pan achịcha nwere akụkụ nri. Kpuchie na foil na akpọọ nkụ maka nkeji 20 ọzọ, ma ọ bụ ruo mgbe skwọsh dị nro.

Akara erimeri kwa otu onye:

Ihe dị kalori: 330

Abụba: 11g

Cholesterol: 0 mg

Sodium: 240mg

Carbohydrates: 55g Fiber: 6g

sugar: 4g

Protein: 6 g

Ntụziaka sitere n'ikike Rachel Begun, MS, RD.

Chocolate Chip Pecan Raw Ice cream

Onye ọ bụla nwere ike ịnụ ụtọ ọgwụgwọ ice cream a dị mma maka gị! Ọ na-ejupụta na abụba dị mma yana enweghị gluten, enweghị mmiri ara ehi, enweghị soy na cholesterol.

Na -eje ozi: 6

Oge nkwadebe: nkeji iri

Efrata:

4 iko a kpochara mmiri

2 iko organic pecans

3/4 iko mkpụrụ osisi a mịrị amị, chopped

1 teaspoon organic agave nectar (pptional)

1 teaspoon vanilla wepụ

1 iko mmiri ara ehi enweghị mmiri ara ehi chọkọletị gbara ọchịchịrị

Ntuziaka:

Debe ihe niile mejupụtara ya (ewezuga ibe Chocolate) n'ime igwe nri ma ọ bụ ihe nhazi nri. Gwakọta na oke ọsọ ka ọ gwakọta nke ọma, ihe dị ka nkeji abụọ.

Gbakwunye ibe chocolate ma kpalie ya na ngaji. Kwe ka ajụkwa oyi na friji maka nkeji 30, wee tinye ya na friza maka ihe dị ka awa 2.

Akara nri maka otu iko na -eje ozi:

Ihe dị kalori: 209

Abụba: 31g

Abụba abụba: 31g

Arọ: 35 g

Sugar: 27 g

Protein: 5.2 g

Ntụziaka sitere n'ikike Mark D. Emerson, DC, CCSP.

Pecan achịcha ka mma maka gị

Ntụziaka a nke pecan pie anaghị eji syrup ọka ma ọ bụ bọta kama ọ na -atọ ụtọ nke ọma dịka uzommebe ezinụlọ gị kacha amasị. Gbalịa ya-ọ nweghị onye ga-ama ihe dị iche! Hụ ka otu iberibe uzommebe a si kwekọọ n'ọdịnala, ọnụọgụ ga -eju gị anya!

Na -eje ozi: 10

Oge nkwadebe: minit 20

Oge nri: 30 ruo 40 nkeji

Efrata:

1 iko shuga dị nchara nchara

1/4 iko shuga ọcha

1/4 iko mmanụ aki oyibo

3 akwa

1 tablespoon ntụ ọka niile

1 tablespoon mmiri ara ehi 2%

1 teaspoon vanilla wepụ

1 iko chopped pecans

Ntuziaka:

1. Kpochapu oven ruo 350 F (175 degrees C).

2. N'ime nnukwu efere, kụọ nsen ruo mgbe ụfụfụ na -agba, tinye mmanụ aki oyibo. Nwuo na shuga aja aja, shuga ọcha na ntụ ọka; gwakọta nke ọma. N'ikpeazụ gbakwunye mmiri ara ehi, vanilla na mkpụrụ.

3. Wunye n'ime shei achịcha 9-inch nke a na-edozighị. Ime na oven preheated maka nkeji iri na ogo 400, wee belata okpomọkụ ruo ogo 350 ma mee ya nkeji 30 ruo 40, ma ọ bụ ruo mgbe emechara ya.

Akara erimeri kwa otu onye: Ihe dị kalori: 342

Abụba: 20.9g

Abụba juru: 7.6g

Sodium: 134mg

Oriri: 45 g

Ogo shuga: 35.6g

Nri protein: 3.9

Ntụziaka sitere n'ikike Chef Justin Keith nke Food 101 na Atlanta.

Smoothie protein Pecan

Maple sirop Grade B na -enye ọmarịcha ụtọ maple siri ike mana ị nwere ike iji ụdị ọkacha mmasị gị. Naanị jide n'aka na ị naghị eji syrup artificial iji mee ka uzommebe smoothie a dị mma!

Na -eje ozi: 2

Oge nkwadebe: nkeji iri

Efrata:

1 iko raw pecans, nke a mịrị amị maka awa 2 ma ọ bụ karịa

2 iko a kpochara mmiri

2 unere oyi kpọnwụrụ

3 nnukwu akwụkwọ letus romaine

1 tablespoon ala flaxseed

2 tablespoons dị ọcha maple sirop

2 teaspoons vanilla wepụ

1/2 teaspoon pawuda

tuo nnu a na -enwetaghi

Ntuziaka

Tinye ihe niile dị na blender na puree ruo mgbe ọ dị nro.

Akara erimeri kwa otu onye:

Ihe dị na calorie: 575

Abụba: 41g

Abụba abụba: 4g

Sodium: 5mg

Carbohydrates: 53mg

Eriri: 12g

Nri protein: 7 g

Ntụziaka sitere n'ikike Sheree Clark, Ndụdụ n'okporo ụzọ.

Nyochaa maka