Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 212
Kaona - 10g
Kāpena - 23g
Paena - 8g
Ka lōʻihi manawa 45 min
Prep 20 min , Cook 25 min
Nā lawelawe 12 (1 cheesecake a kēlā me kēia)
Hanaʻia kēia mau hua'ieka pīni me ka kāpī liʻiliʻi e like me nā hana maʻamau i hanaʻia me ka hīkī cheese, akāʻo lākou he IBS-aloha. He mea maʻalahi loa ka hanaʻana a he meaʻai maikaʻi loa.
No ka loaʻaʻana o ka'ōleʻaʻoluʻolu e ponoʻoe i ka meaʻai meaʻai aiʻole ka mea holoi. Hiki ke paʻakikī ka loaʻaʻana o ka yogurtʻole lactose; ʻO ka yogurtʻoiaʻiʻo kahi kūpono i loko o kēia meaʻai. E nānā i nāʻanoʻokoʻa o nā kumuhana a me nā pani i haʻiʻia ma lalo no ka pehea.
Nā meaʻai
- 1 ka ipuʻaina kaomiʻole
- 4 mau'enekene haʻahaʻa-haʻahaʻa FODMAP
- ½ 'ai piha i nā'alemona a pau
- 3 punetūpēpē
- 2 mau kapu lactose-free liʻiliʻi
- 2 punetēpuni
- 2/3 kapu kō
- 2 hua nui
- 2 teaspoons lemon zest hou
- 2 punetēpuni ka wai lemona hou
- 1 teaspoon vanilla kahi
Hoʻomākaukau
- ʻEkolu hola ma mua o ka hoʻolālāʻana e hana i nā muffins, e kau i ka waikiko i loko o kahi kānana i hoʻopaʻaʻia me kahi pākolu o ka wīwī, ka kānana kofe, a me nā kāwele pepa, aʻae i ka'ekū e hoʻoulu ai a hiki i ka hapalua o ka piha o ka waina. Ināʻoe e hoʻoulu a hoʻolālā me ka liʻiliʻi liʻiliʻi, e hoʻohuli i kekahi o ka huakī i loko e pono e hana i 1/2 kīʻaha.
- ʻO ka umuʻeleʻele i 325F. Hoʻokumu i kahi pahu'atela he 12-mehe me ka'oti kalo palaoa.
- I ka mea puhi lepo a meaʻai paha, nā kuki pulim a me nā almonds a hiki i nā'ōhūlike e like me kahi kāpili'āpikipiki i'ōwili i keʻano o keʻano, ma kahi o 10 mau pulukū. ʻO ka waiūpū ma ka mana kiʻekiʻe i loko o kahi mīkiniʻohana microwave-i kahi 30 maukona. E ninini i nā hunahuna i loko o ka waiheheʻe melted a me ka hui. E kau i 2 punetēpō o nā pahuhuna i kēlā me kēlā me kēia kīʻaha. E kaomi i nā pahuhuna i lalo me kou mau manamana lima ma lalo o nā kīʻaha a me ka ¼ inch luna o nāʻaoʻao o ka liners.
- E holoi i ka mea holoi no ka laweʻana i nā pahuhuna a hoʻomaloʻo. I ka mea'alapalapa, e hoʻohui i ka liʻupaʻa, ka yogurt, a me ka kānana mele a me ka hana a hiki i ka mīkini, e pili ana i hoʻokahi minute. E hoʻopolo i lalo i nāʻaoʻao a hōʻalo i ka huka, nā hua, ka lemon zest, ka wai lemon a me ka vanilla i ka mea holoi. Ka hana a maʻalahi, 30 a 60 maukona. E hoʻokuʻu i nāʻaoʻao a wikiwiki wikiwiki i kahi manawa hou, 5 a 10 maukona.
- E pīpī i loko o nā kīpala mula ma lalo o ka lihi luna o ka luna. Inā ua pau iāʻoe ka pa'ū, hoʻoleiʻia i loko o ka momona momona e hana i ka cheesecake custless. 'Ohua a hoʻonohonohoʻoleʻia, 23 a 26 mau minuke. Ke lahilahi kaʻoluʻolu e mālama ai, e hoʻokaʻawale i nā kinaki mai ka pahu muffin a me ka hau i loko o ka pahu hau a hiki i ka paʻa, 1 i 2 mau hola. Ma luna me ka hua liʻiliʻi FODMAP a iʻole ka jam.
Nā Hoʻololi a me nā Hoʻololi
ʻO nā kukui me nā mea liʻiliʻi-FODMAP me ka liʻiliʻiʻole. E nānā i ka pokole liʻiliʻi gluten-ʻole, nā'alele vanilla, aiʻole nā mea kuʻi holoholona i hanaʻia me nā meaʻala maikaʻi loa FODMAP; e hoʻopihaʻoleʻia ka papahele a pau.
Ināʻaʻole hiki iāʻoe ke loaʻa i ka yogurtʻole o ka lactose, e pani i ka 1/2 cup yogurt Greek maʻa mau no ka yogurt i loko o kēiaʻai; Hoʻokahi ka hapa o ka hapalua o ka lactose ma ka lawelaweʻana, hiki keʻaeʻia e ka nui o nā kānaka me ka IBS.
No ka hoʻololiʻoleʻana o nā kumuhanaʻole, hoʻokuʻu i nā'alemona a hoʻonui i ke kuki i 6 mau'une.
Nā lawelawe a me lawelawe lawelawe
Hiki ke hana i nā huahelehele me ka'ōpalaʻole. E ninini i 8 pai-greased 4-5 ounce ramekins. E lawelawe i loko o nāʻulaʻula, no ka mea, hikiʻole ke loli kokeʻia.