Muna son Rolls. Zai yi wuya a tsayayya da wannan tasa tare da irin wannan cike daɗin daɗi. Lowauke da ƙananan carb na cikawa yana da sauƙin haɗuwa, saboda ba wuya a sami kayan abinci masu ƙoshin lafiya da jin daɗi ba. Gurasar pita kawai ko wani abu mai kama da farin farin ba ya dace da manufar abinci mai lafiya tare da ƙarancin kalori.
Amma mun sami mafita ta hanyar ƙirƙirar ƙaramin-carb ɗinmu, wanda shima dadi mai daɗi. Kayan girkin shine kadan lokacin farin ciki fiye da tsarin yau da kullun, wanda yasa shima ya gamsu sosai. Kawai gwadawa, wannan tasa bazai bar kowa ba sha'aninsu!
Ba tare da kwanon rufi mai kyau ba, littafin riearallen kuzari mai sauƙi ba zai yi aiki ba
Don kwanon ya yi nasara, dole ne a sami kwanon rufi mai kyau.
Sinadaran
Sinadaran don tasa
A zahiri
- 2 qwai
- 100 ml na madara;
- 1/2 tablespoon na balsamic vinegar;
- 30 g furotin foda tare da dandano na tsaka tsaki;
- 50 g na almond gari;
- 1 tablespoon na man zaitun;
- 1 g na soda;
- gishirin.
Shaƙewa
- 1 avocado;
- 4 tumatir ceri;
- 100 g cream cuku (ko cuku gida);
- 50 g Mash salatin;
- 50 g na jan pesto;
- gishiri da barkono.
An tsara kayan aikin don abinci sau biyu, shiri yana ɗaukar mintuna 20. Littafin zai shirya a cikin mintina 15.
Energyimar kuzari
Ana lasafta abun cikin kalori a kowace gram 100 na samfurin da aka gama.
| Kcal | kj | Carbohydrates | Fats | Maƙale |
| 173 | 725 | 3.3 g | 13.9 g | 8.6 g |
Dafa abinci
Mirgine kullu
1.
Don gwajin, haɗu da ƙwai tare da madara da balsamic vinegar. A cikin kwano daban, haɗa kayan bushe bushe: almond gari, protein protein da soda. Sanya madara da qwai a cikin kayan bushewa.
A zahiri
2.
Zafafa man zaitun a cikin babban tukunyar. A kullu yakamata ya zama babban viscous, ya kamata ba da yardar kaina daga cokali cokali. Sabili da haka, zai zama da ɗan wahala a saka a cikin kwanon rufi. Halfauki rabin kullu, saka a cikin kwanon rufi kuma rarraba ta amfani da bayan cokali. Yakamata ya yi cake Gasa shi a garesu har sai launin ruwan kasa. Saiki soya kashi na biyu.
Ciyarwa akan yi
1.
Kurkura salatin masara da kyau a ƙarƙashin ruwan sanyi kuma girgiza don ba da damar wucewa ruwa. Cire wilted ganye. Hakanan a wanke ceri ki yanka su kashi 4.
2.
Yanke avocado tare da cire dutsen. Yin amfani da teaspoon, cire avocado daga kwasfa. Yana da mahimmanci cewa ruwan avocado cikakke ne kuma ɓangaren litattafan almara suna da laushi.
Sinadaran don Topping
3.
Haɗa kirim mai tsami tare da pesto ja don yin mast ɗin mai santsi.
Ciyar da taliya
4.
Yada rabin cakuda pesto da cuku mai tsami a gefe ɗaya na pancake. Riparfafa dusar masara, ɗakunan ceri, da kuma gyada biyu na avocado. Gishiri da barkono dandana.
Kafin kunsa
5.
Daga nan sai a lullube dukkan kayan masarufin sannan a gyara shi da kwarangwal ko hakori. Yaronku mai cike da annashuwa cike yake da shiri! Abin ci!
