Ikhekhe le-chocolate
- ama-shortcake akhiwe ngomumo
- Iphakethe elilodwa le-powder ekwenzeni i-chocolate pudding
- Iphakethe elilodwa le-powder ye-vanilla pudding
- 800 ml ubisi
- 200 ml ukhilimu ohlutshiwe
- 2 amabhomu
- ushukela oluyimpuphu
Ukupheka:
Yenza ama-puddings amabili esitsheni esihlukile, ulandela imiyalo ephaketheni. Kusetshenziswa ngayinye 400 ml yobisi kanye no-100 ml ukhilimu. Amakhekhe ahlukaniswe abe izingxenye ezintathu. Ngaphansi kwefomu kuhlanganiswe iphepha lokubhaka, ukubeka ingxenye eyodwa yekhekhe. Thela i-pudding ye-chocolate. Bese usithulule i-vanilla pudding bese uphuma ngaphandle kwesinye isiqephu sekhekhe. Ukunakwa sicela! Ngemuva kwesendlalelo ngasinye se-pudding, ikhekhe kufanele ifakwe efrijini ngamaminithi angu-5-7. Ulungele ukushiya i-dessert emakhazeni amahora angu-4. Fafaza ushukela powder kanye nembewu yamapomegranate.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza 330 kcal
Amaprotheni-22 g, amafutha-ama-gramu angu-14, ama-carbohydrates-42 amagremu
Ikhekhe nge-watermelon
Ama-servings angu-16
Ukuhlolwa kwesidlo:
- Amaqanda amane
- Ithebula le-4. nezinkezo ze-ushukela
- Ithebula le-4. izinkezo zefulawa
- usawoti.
Ukuze ukhilimu izitsha:
- 600-700 g we-cottage shizi elimnandi
- 2 izikhwama ze-vanilla ushukela
- Ithebula le-4. nezinkezo ze-ushukela
- 1 ikhabethe
- I-sachet 1 ye-gelatin
Ukupheka:
Ukuze ulungise inhlama, shaya amaprotheni noshukela nosawoti ube yi-foam enamandla. Engeza ufulawa nezikhupha zihlwanyelwe izikhathi eziningana. Faka ubukhulu obuningi ebhokisini lokugcoba kanye nefomu elifafazwe. Beka kuhhavini imizuzu engu-30 ekushiseni okungaba ngu-160 °. I-Cottage ushizi ugibele ngemfoloko noma ugaxe nge-sieve. Hlanganisa i-cottage shizi ne-vanilla ushukela, ubeke endaweni ebandayo amahora amaningana. Izindwangu ezimbili zamakhabe, ikhasi kanye ne-peel, eliqoshiwe noma elihlanganisiwe ku-blender, linciphisa ijusi eliyiphunga nge-gauze. Khipha ikhekhe eligcwele amanzi omvini, ngokufana namafutha nge-curd ayisikhilimu, ukuhlobisa ngokunqunywa kwamangqimba angama-waton. Thela ikhekhe nge-gelatin ebomvu, ilungiselelwe ngokuya ngemiyalelo ephaketheni.
Isikhathi sokupheka: 50 iminithi.
Enye ekhonza 330 kcal
Amaprotheni - amagremu angu-25, amafutha - amagremu angu-24, ama-carbohydrates - ama-gramu angu-45
Ikhekhe "Yablochko"
- 150 g wefulawa
- 120 ml ukhilimu
- 100 g webhotela
- Amaqanda amathathu
- 100 g ushukela
- 300 g ama-apula
- 1 ikhasi lemon
Ukupheka:
Butter, unciphisa, amvumele alele amaminithi angu-20-25 ekamelweni lokushisa. Gweba ingxenye yebhotela nengxenye yoshukela, engeza ukhilimu, amaqanda amaqanda, i-lemon futhi uhlanganise konke. Engeza iqanda elimhlophe eliqotshwe iqanda kanye nofulawa oluhlanjululwe emzimbeni omuncu. Hlanganisa. Bhaka ama-pancake epanini elomile lokudoba. Ama-apula kufanele ahlanzwe, aqotshwe kahle, afafazwe ushukela futhi awafafaze ngamanzi amancane kuze kube lula. Ku-pancake ngayinye, faka ubukhulu be-apula. Ikhekhe eliholelekile lithela ukushaywa ushukela ngamaprotheni amabili futhi agcoke kuhhavini (cishe imizuzu engu-20 ngo-160 °).
Isikhathi sokupheka: 30 iminithi.
Engxenyeni eyodwa 420 kuya emanzini
Amaprotheni - 12 g, amafutha-14 g, ama-carbohydrate-28 amagremu
Ikhekhe eliyisimangaliso
10 amasevisi
Ukuhlolwa:
- 200 ml ubisi
- Amaqanda amabili
- Ithebula le-4. izinkezo zefulawa
- 30 ml wewoyela yemifino
- 1 ithisipuni. i-spoonful ushukela
- ucezu kasawoti
- Ithebula eli-1. isipuni sebhotela.
Ukugcwaliswa:
- 200 g amabhilikosi omisiwe
- Imikhiqizo engu-200 g
- 1 ingilazi ye-walnuts ehlutshiwe
- ingilazi yamakhemikhali omuncu aphansi
Ukupheka:
Izithelo ezomile ziqoshiwe, amantongomane aqoshiwe, ashiya kancane umhlobiso. Faka konke ngokufaka ingilazi yamakhekhe omuncu. Hlanganisa ufulawa, usawoti kanye noshukela namaqanda nobisi obufudumele. Konke ukuxuba. Amafutha omifino afudumele, efakwa enhlama bese uhlangana futhi. Faka ama-pancake epanini lokuthosa. Bafake esikhunjini, beka ukugxila kuwo ngamunye bese ugcoba ngebhotela. Beka kuhhavini imizuzu engu-30. Qedela ikhekhe nge ukhilimu omuncu bese uhlobisa izithelo omisiwe namantongomane.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza 330 kcal
Amaprotheni - 22 g, amafutha -14 g, ama-carbohydrate - 42 amagremu
Ikhekhe "Ihlathi Elimnyama"
Ikhekhe elimhlophe:
- 125 g wefulawa
- Itiye le-1/2. izinkezo zemvubelo
- 60 g webhotela
- 250 g ushukela
- Amaqanda amabili.
Ukuze uthole izitsha zekhekhe ezibomvu:
- Amaqanda ayisikhombisa
- 250 g ushukela
- 60 g webhotela
- 150 g wefulawa
- 50 g isitashi
- 50 g we-cocoa.
Ukuze ukhilimu:
- 450 g we-cherry jam
- Amaphakheji amabili we-gelatin
- 750 g ukhilimu
Ukupheka:
Hlukana ngokuhlukanisa inhlama ezivela ezithandweni ze-crude ezimhlophe nezibomvu. Thela izitsha ezimbili zokupheka oyile bese ubhake imizuzu engama-35. Ngemuva kokupholisa, nquma ngekhekhe ngalinye. I-Gelatin kufanele ilungiswe ngokuya imiyalelo ephaketheni. Juice kusuka cherry jam ukufudumala futhi uhlanganise ne-gelatin. Ikhekhe ngalinye, elimhlophe elimhlophe nelomnyama, cwilisa ingxube. Phezu kwesendlalelo ngasinye ubeka ama cherry ambalwa, uwamboze ngekhilimu ehlutshiwe.
Isikhathi sokupheka: 30 iminithi.
Kwesinye isabelo 420 kcal
Amaprotheni - 12 g, amafutha -14 g, ama-carbohydrate - amagremu angu-28
Uphaya ngama-apula
10 amasevisi
Ukuhlolwa:
- 2 izinkomishi ufulawa
- 2 amatafula. izinkezo zikasawoti (akukho maslayidi)
- 200 g webhotela
- 1 ingilazi yamazambane aphekiwe.
Ukugcwaliswa:
- Ama-apula angu-4
- 100 g webhotela
- Ithebula le-4. nezinkezo ze-ushukela
- Ithebula eli-1. i-spoonful yebhotela elicibilikile
Ukupheka:
Kusukela kulezi zithako uxoke inhlama. Geza ama-apula, uthathe tincetu, ufafaze ushukela oluyimpuphu bese ubeka ibhotela imizuzu engu-10-15. Ukusuka kwenhlama kuphuma ungqimba olungama-0.5-cm bese uthatha izigca. Ukusakazeka ekugxotsheni ngalunye, ukuvikela amapayipi, ukugcoba ibhotela elicibilikile. Bhaka imizuzu engu-20 ku-230 °.
Isikhathi sokupheka: iminithi engama-60.
Enye yokukhonza u-397 kcal
Amaprotheni - ama-gramu angu-14, amafutha - amagremu angu-25, ama-carbohydrates - ama-gramu angu-32
Amaqebelengwane aseSandini ngamagilebhisi
Ukuhlolwa:
- 280 g wefulawa
- 140 g webhotela
- 100 g we-sugar granulated
- 1 iqanda
- Ithebula le-4. nezinkezo zobisi.
Ukugcwaliswa:
- 60 g wehlabathi hazelnut
- 60 g we-sugar granulated
- Itiye le-1/2. isipuni sesinamoni
- I-800 g yamagilebhisi omvini.
Ngaphezu kwalokho:
- Ithebula eli-1. i-spoonful of honey
- 50 g we-sugar granulated
- 100 g hazelnut oqoshiwe
Ukupheka:
Kusukela kulezi zithako, gcoba inhlama ebushelelezi ehambelanayo. Esikhathini sesitsha sokubhaka, faka iphepha lokubhaka bese uligcoba ngebhotela. Gcwalisa isikhunta ngenhlama yesiqingatha. Top ubeke amajikijolo amagilebhisi. Ukumboza ngendwangu yenhlama ukuze isikhunta singagcwaliswa ku-1/4 ingxenye (inhlama izovuka). Phezulu kwamakhekheki udosa uju ohlangene noshukela, ufafaze ama-alimondi. Bhaka ama-muffins uze upheke ngo-180 ° cishe imizuzu engama-30.
Isikhathi sokupheka: 50 iminithi.
Kwesinye isabelo 420 kcal
Amaprotheni - 11 g, amafutha -14 g, ama-carbohydrate - ama-gram angu-34
Ihlane "I-Tale"
- 300 g we-cranberries
- 300 g we-sugar granulated
- Ama-peaches amabili
- 100 g we-cottage shizi
- 350 g yogurt
- 1 ithisipuni. isinamoni isipuni
- ijusi nekhasi lemon 1
- 50 amagremu ama-alimondi ahlutshiwe nama-pistachios
- 20 g we ushokoledi omnyama
Ukupheka:
Cranberries ugeze, ugaya. Hlanganisa ne-200 g ushukela, pheka cishe. 5 iminithi. Vumela ukupholisa. Ama-Peaches ahlamba, inyama igawulwe ngamagumbi. I-Cottage ushizi uhlanganise ne-yogurt, ishukela esele, i-sinamoni, i-juice ne-lemon bese ushaya. Amantongomane ayaphula. Beka zonke izithako ezingxenyeni, njengoba kuphakanyiswe ngonganekwane. I-tshokoleti ukuphuka kanye nama-pistachio ukuhlobisa i-dessert.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - 24 g, amafutha - 17 g, ama-carbohydrates - ama-gram angu-36
Izithelo ku-jelly cranberry
4 amasevisi
- 30 g we-gelatin
- 200 g we-cranberry
- 150 g we-sugar granulated
- I-apula engu-1
- 1 eliphakathi kwe
- 1 kiwi
- 100 g amagilebhisi ngaphandle kwemigodi
- amaqabunga amhlophe
- 1 lime ikhasi for umhlobiso
Ukupheka:
I-Gelatin igcobe emanzini abandayo imizuzu engu-30. Geza ama-cranberries bese uwagaya. Ufafaza ushukela, uthele u-400 ml wamanzi abilayo, upheke amaminithi angu-7, ukhiphe. I-Gelatin yabeka, faka isiraphu esicindezelayo, ishukumisa, ifudumele. Apple kanye ne-pear wash, khipha ingqikithi ngembewu, ikhasi kanye nokusika kahle. I-Kiwis kufanele ihlanzwe futhi ibe yimichilo. Geza amagilebhisi. Izithelo zisakaze ezitsheni, ngamunye uthele i-cranberry jelly efudumele bese ubeka emakhazeni amahora amabili bese ugoba isitsha emasekhondini ambalwa emanzini ashisayo bese uvula isobho. Ukuhlobisa nge-mint kanye ne-lime.
Isikhathi sokupheka: iminithi engama-60.
Enye yokukhonza i-310 kcal
Amaprotheni - 22 g, amafutha -17 g, ama-carbohydrates - amagremu angu-38
Halva ngesiGreki
Ama-servings angu-20
- 1 ingilazi yeshukela
- 1 ingilazi yamanzi
- 1 inkomishi semolina
- 125 g webhotela
- 1/2 indebe ye-walnuts ehlutshiwe
- 1 ithisipuni. i-spoonful ye-sinamoni yomhlabathi
- Itiye le-1/2. izinkezo ze-vanillin
Ukulungiselela:
Emanzini okuthulula ushukela, ubisi, engeza i-vanillin bese ubilisa. Ama-Walnuts aphule. Dissolve ibhotela epanini bese ungeza kumantongomane. Thela i-semolina kanye gazinga ekushiseni okuphansi ngokufutheka imizuzu engu-15, kuze kube yilapho i-croup ithola i-hue ebomvu. 2. Beka ingxube yobisi ku-pan sauté. Ukumboza bese upheka ngamathumba obuthakathaka amahora angu-5-10, kuze kube yilapho ubukhulu bubunzima. Gcoba i-pan nge-grease. Kulo ngokulinganayo ubeke i-halva eshisayo futhi uvumele ukupholile. Bese uthathe izingxenye ezincane bese ukhonza itiye.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza 410 kcal
Amaprotheni - 24 g, amafutha -17 g, ama-carbohydrates - amagremu angu-36
Dessert nama-apricot
4 amasevisi
- 850 amagremu ama-apricot ekheniwe
- 1 lemon
- Ithebula eli-2. izinkezo zeju
- Ithebula eli-2. izinkezo ze-liqueur orange
- 50 g we-alimondi ehlutshiwe
- 50 g walnuts
- 150 g wefulawa
- 1 ithisipuni. i-spoonful ye-sinamoni yomhlabathi
- 125 g we-sugar granulated
- 100 g webhotela
Ukulungiselela:
I-peel apricots nge-sieve bese uthatha ama-halves. Hlanganisa ufulawa nesinamoni noshukela, ugaye ngebhotela eliqoshiwe. Hlanganisa nama-apricot. Beka ingxube kwifomu eyodwa enkulu noma emine encane, ugcobe. I-Lemon ngamanzi ashisayo, yahlunga isithako esisikiwe, sinqunywe ngesigamu bese ucindezela ijusi. I-isipuni se-zest ehlanganiswe nejusi, uju nophuzo oludakayo, uthele ama-apricot. Fafaza ngamantongomane aqoshiwe nezithelo. Beka kuhhavini imizuzu engu-30 ku-175 °.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - 24 g, amafutha -17 g, ama-carbohydrates - amagremu angu-36
Idayisi yedayari
8 amasevisi
- 8 amapheya aqinile
- 100 g we-walnuts ehlutshiwe
- 200 g ushizi owenziwe
- 300 ml wamafutha yemifino
- Amaqanda amathathu
- 150 g wefulawa
- 300 g izinkwa zokudla
- 200 ml isiraphu cherry
Ukupheka:
Amapheya ageze, usike ngamunye ngesigamu bese ususa umgogodla. Lungisa ukugcwaliswa. I-Walnuts nquma, gazinga ngaphandle kwebhotela kuze kube nsundu yegolide. Bese uxubane kahle noshizi ogayiwe. Gcwalisa ama-half of pears nge-fillings kanye ne-pair toothpicks ndawonye. Amaqanda ashaywa futhi ahlanganiswe nofulawa aze abe bushelelezi. Gweba izikhonkwane ezigxotshiwe, ugoqe ngezinkwa zezinkwa bese udosa ngokujulile kuze kube yilapho usundu. Thela isiraphu cherry.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - amagremu angu-24, amafutha-amagremu angu-17, ama-carbohydrates-36 amagremu
Kuyinkosikazi yenothi
■ kulabo abasindisa isibalo
Lesi akusona isizathu sokuyeka ukuthakazelisa okumnandi. Esikhundleni sefulawa wekolweni, ungasebenzisa ufulawa obuningi noma uwuxube nge-bran. Isikhundla se-Sugar sokugcwaliswa kwezithelo ezimnandi ngokufaka i-fructose, edayiswa ezitolo zokudla.
■ Umquba we-pie esheshayo noma i-pizza
I-recipe ifaneleka ukubhaka okusawoti futhi okumnandi. Kudingekile ukuxuba 10 g yemvubelo eyomile nge-5 wezipuni zamafutha omifino, isigamu samitha amanzi, ithisipuni kasawoti kanye ne isipuni ushukela. Amapulazi adinga kakhulu ukwenza inhlama ibonakale njengokhilimu omuncu omuncu. Khona-ke inhlama kufanele ifakwe esikhwameni se-cellophane, iboshwe futhi ifakwe esitsheni samanzi abandayo. Lapho nje inhlama ivela (kuthatha imizuzu engama-20), hlanganisa ufulawa kuso ukuze inhlama ishiya ngesandla.