Uma ufuna isidlo sasemini ukuze uqhubeke phambili emini yokudla noma ufune isobho esihle semifino ukunikeza inkampani amahora amaholide, le isobho eliyingqayizivele liphelele kuwe! Ukwenza i-vegan kalula futhi usebenzise ibhotela le-vegan noma i-sub oil, bese ubeka umhluzi wenkukhu ngemhluzi yemifino, uzothola lesi sobho esiduduzayo esiyiduduzayo siphelile ngokugcwele ngosuku olubandayo.
Sebenzisa lokhu njengendlela yokudla okumnandi yokudla eholidini futhi ujabulise bonke abangane bakho nomndeni wakho (okungewona) ushukela. I-Butternut u-squash unoshukela wemvelo kuyo, okwenza lokhu kusobho kuthande njengokuthi ubeka ushukela ku-iresiphi ngaphandle kokudinga.
Uma usukashukela mahhala isikhathi eside, ama-buds akho afanelekile ashintshe futhi ushukela wemvelo emifino enjengale, yenza ukwelashwa okumnandi. Uma uqala nje ushukela okhululekile ushukela, zonke izithako lapha zilula ngokwanele ngoba lokhu akusikho isobho se-dessert esingafani. Kodwa qiniseka ukuthi uqala ukwengeza izithako ezingaphezulu kakhudlwana ngesikhathi esisodwa kwi- pantry yakho yamahhala ukuze uma usulungele ukubhaka uzoba nakho konke okudingayo esandleni sakho.
Nakuba lokhu akusikho iresiphi ephansi ye-carb kulabo abalandela ukudla okuphansi kwe-carb, lokhu kuyinhlavu ye-sugar-added added futhi konke okudingayo uma uqala ushukela ophilayo mahhala. Ukubuka ushukela owengeziwe kubaluleke kakhulu futhi ukugcina kude noshukela ofihliwe ekuthengeni imikhiqizo. Izikhathi eziningi uma uqala ukuqaphela izifiso zeshukela , kungenzeka ukuthi uqiniseke ukuthi awukwazi ukuthi ushukela ofihliwe okuthile okudliwayo.
Ulwazi lokudla:
- Ukhonza: 10
- Isayizi yokukhonza: 1 indebe
- Amakholori: 144
- Amafutha: 4.2 g
- Amafutha anelisiwe: 1 g
- Ama-carbohydrate: 28.1 g
- Ushukela: 1.1 g
- I-sodium: 620 mg
- I-fibre: .2 g
- Amaprotheni: 3 g
- I-cholesterol: 3 mg
Okuzokwenza
- 3 amakhilogremu angu-butternut (ehlutshiwe, ehlwetshiwe, e-cubed, ezinkomishi ezingu-12)
- 2 wezipuni amafutha omnqumo (extra-virgin)
- 1 i-garlic clove (i-minced)
- 1 inkomishi anyanisi (oqoshiwe)
- 3 izinkomishi inkukhu umhluzi (gluten free, low sodium noma umhluzi yemifino)
- 3 izinkomishi amanzi
- 1/2 isipuni marjoram
- 1/4 ithisipuni nutmeg (umhlabathi)
- 1/2 isipuni usawoti
- 1/2 isipuni pepper
- 1/8 isipuni se-cayenne pepper
- 1 isipuni sebhasi (noma amafutha)
Indlela Yokwenza
- Kuhhavini yase-Dutch noma ebhodweni elikhulu, amafutha okushisa bese upheka u-garlic no-anyanisi kuze kube yilapho ushintsha.
- Engeza u-squash nomhluzi namanzi ukuze ugeze.
- Letha emathunjini bese ubhala kuze kufike isikwashi esethenda imizuzu engu-15-20.
- Susa isikwashi nge-spoon slotted kanye ne-puree ku-blender.
- Buyisela isikwashi kuhhavini yesi-Dutch, engeza izimpande nebhotela.
- Khonza ugcwale ukhilimu omuncu kanye nembewu yamathanga enonsa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 239 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 5 mg |
| I-sodium | 378 mg |
| Ama-carbohydrate | 44 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 6 g |