Chinsinsi cha Lemoni Chophimba Chachi French

Zakudya Zofunikira (potumikira)

Zikhala - 385

Mafuta - 11g

Carbs - 51g

Mapulotini - 10g

Nthawi Yonse 25 min
Konzani mphindi 15 , Cook 10 min
Mapemphero 4 (magawo awiri payekha)

Lembani mandimu yokoma kwambiri yodzala chofufumitsa cha French kuti mupatse chakudya cham'mawa chimene banja lonse lidzasangalala. Chotupitsa cha ku France ndichidwi chachinyamata cholimbikitsa chakudya, tsopano chokhala ndi zovuta, zowonjezera, zowonjezerera zing.

Mwamwayi kwa okonda ku France amphwando, mkate wopangidwa ndi sourdough uli wochepa mu FODMAPs. Mkate weniweni wa mkate wowawasa ndi chotupitsa ndi choyamba cha chofufumitsa, mmalo mwa yisiti ya ophika mkate. Tizilombo toyambitsa matenda timene timadya timadya zina za FODMAP mu mtanda wa mkate.

Sourdough mkate umapangitsa kuti thupi likhale lokongola komanso losavuta kudya. Konzani patsogolo ndipo muzitsuka yogurt usiku; Zidzakhala zovuta kuziyika pamodzi m'mawa.

Zosakaniza

• 1¼ chikho cha lactose wopanda yogour
• 2 supuni ya tiyi yatsopano ya mandimu
• Supuni 1 yatsopano mandimu
• Supuni 1 shuga
• Mazira aakulu 4
• ½ chikho cha mkaka wopanda lactose
• Supuni ya 1 vanila
• Supuni 1 pansi sinamoni
• Supuni 1 shuga
• Supuni 1 batala
• 8 magawo asanu a mkate wowawasa (pafupifupi 10 ounces)

Kukonzekera

1. Usiku watha, kapena maola atatu musanayambe kukonzekera kudzaza, yikani yogiti mu mthunzi wodzaza ndi cheesecloth katatu, fyuluta ya khofi kapena mapepala a pamapepala. Lolani whey kuti muzule mpaka 1 chikho cha yogurt wokhuthala chikhalebe. (Onjezerani kachilombo kakang'ono ngati mumathamanga kwambiri usiku wonse.)
2. Mu mbale yaying'ono phatikizani yogurt, mandimu ya mandimu, madzi a mandimu, ndi shuga, ndipo khalani pambali.
3. Mu mbale yophika 13 x 9-inch, kumenyana pamodzi mazira, mkaka, chotsitsa cha vanilla, sinamoni, ndi shuga mpaka palimodzi.

1. Mu skillet wamkulu, sungunulani theka la batala pa sing'anga kutentha. Ngakhale batalawo akusungunuka, zilowerere theka la mkate mu magawo osakaniza. Gwiritsani ntchito mphanda kuti mutsegule mkate kuti uzimitse mbali zonse ziwiri.
2. Pamene batala akung'ung'uza ndi zonunkhira, ikani magawo a mkate wophika mukhola imodzi mu poto ndikuphika mpaka pansi mutayika, kenako pindani. Chotupitsa chachitidwa ngati ndi golide wagolide kumbali zonsezo.
3. Apatseni magawo anayi oyambirira a tchire pamapepala anayi, ndipo mubweretsenso njirayi ndi theka lachiwiri la mkate.
4. Ikani chikondwerero chokhala ndi mandimu pamwamba pa magawo onse ophwanyidwa a French, pamwamba ndi chidutswa chachiwiri cha chotupitsa, kuwaza sinamoni ndi kutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Kuti apange mkate uwu wopanda chakudya, wopanda mkate wa FODMAP wosasuka akhoza kukhala m'malo mwa mkate wopanda chofufumitsa.

Zipatso zina za citrus zingagwiritsidwe ntchito mmalo mwa mandimu: yesani lalanje kapena laimu!

Kapena mutsitsimutsa mitundu yambiri yamabuluu mu kudzaza mandimu. Iwo ali otsika-FODMAP!

Ngati mumadzaza masangweji anu odzola, mugwiritseni ntchito zotsalira kuti mupange mbale ya yogurt ndi yochepa mu FODMAP muesli.

Malangizo Ophika ndi Kutumikira

Mkate wa stade umapanga chofufumitsa chabwino cha French; Ndi njira yabwino yogwiritsira ntchito zotsalira.