ʻO ka 4-Ingredient Avocado Ice Cream āu e makemake ai e hoʻopaʻa ʻia i loko o kāu pahu hau

Anter

• ʻAilika ʻAilika ʻAilika ʻAla & Flavors:
• Ka ʻAi ʻAi ʻAlika ʻAbokado
• Nānā no

E kiʻi i kēia: ʻAi ka ʻAmelika maʻamau i 8 paona avocado i kēlā me kēia makahiki, e like me ka United States Department of Agriculture (USDA). Akā ʻaʻole wale ʻo ka avocado no ka mea ʻai wale nō a i ʻole chunky guac, e like me Sydney Lappe, MS, R.D.N., kahi mea hoʻoponopono meaʻai ma St. Louis, Missouri no bistroMD, i hōʻoia me kāna papa ʻaina ʻalakekī avocado maikaʻi.

Hana ʻia mai nā mea pono ʻehā wale nō, hoʻopili ʻia kēia papa ʻaihue ʻaihue luscious hau hau ma mua o ka hapakolu o ka avocado i loko o kēlā me kēia lawelawe ʻana i ka ʻaha kīʻaha. ʻO ia hoʻi ke kiʻi nei ʻoe i kahi kokoke i 4 grams o ka fiber-friendly gut-friendly a me 8 grams o nā momona olakino i loko o hoʻokahi kīʻaha o ka mea ʻai maloʻo, e like me ka USDA. ʻOiai ʻo ka nui o nā momona i loko o ka ʻaikalima avocado e noʻonoʻo paha iā ʻoe inā ʻoi aku ka maikaʻi ma mua o ka pint maʻamau, e ʻike he 5.5 moneka o kēia momona ka monounsaturated. Hiki i kēia ʻano momona ke kōkua i nā pae haʻahaʻa o LDL kolesterol, hiki ke ālai a pale paha i nā aʻa, e like me ka National Institutes of Health. (BTW, ʻaʻole ʻo ia wale nō nā pōmaikaʻi olakino o ka pata, nā hua ʻōmaʻomaʻo - ʻae, he hua ʻai nā avocados.)

Ma ka hōʻailona like, hāʻawi ka lawelawe ʻana i kēia papa ʻaina ʻaihilima ʻākōkō i 140 mau calorie - aneane like ka nui me ka lawelawe ʻana o ka vanilla mau. ʻO ka hapalua o kēlā mau calory, eia naʻe, e hele mai nei mai kēlā mau momona momona naʻu, ʻaʻole i hoʻohui ʻia nā kō a me ka syrup kānana - nā mea pono ʻole i ʻike ʻia i loaʻa i nā pine i loaʻa iā ʻoe ma ka hale kūʻai.

No ka hōʻoia ʻana i ka ʻai a me ka momona o kāu ʻalika avocado, "koho ʻoe i nā avocados i oʻo iki akā paʻa, ʻaʻohe nui a i ʻole kekahi ʻeha a ʻeleʻele paha ma ka ʻili," wahi a Lappe. A ʻoiai he hua ka avocados, mālama ʻole lākou i ka momona maoli o ka hapa nui o nā hua i hāʻawi ʻia, wehewehe ʻo ia. ʻO ia ke kumu e hoʻopili ai ʻo Lappe i ka maiʻa paʻalulu - ka mea e hoʻohui i kēlā mea ʻono i makemake nui ʻia - i loko o kāna ʻaihima kalima. "ʻO ka hui ʻana o nā mea ʻelua e hāʻawi i kēia ice cream i kahi ʻano maʻemaʻe a ʻoluʻolu me ka ʻole o ka waiu, nā kō i hoʻohui ʻia, a i ʻole nā ​​​​mea ʻē aʻe i makemake ʻole ʻia i loaʻa pinepine ʻia i loko o nā ice cream maʻamau," wahi āna. (Mai ka froyo a i ka gelato, eia pehea e koho ai i nā kalima hau maikaʻi loa ma ka mākeke.)

ʻOiai e ʻono ia no kāna iho ponoʻī, hiki iā ʻoe ke noʻonoʻo i kēia papa ʻaina ʻalakekoke avocado ma ke ʻano he kahua e kūkulu ai. "No ka hui ʻoluʻolu a ʻoluʻolu, hoʻohui i hoʻokahi punetēpuni o nā ʻāpana kokoleka ʻeleʻele a me kahi kulu a ʻelua paha o ka mint extract no kahi hana mint chocolate," wahi a Lappe. A i ʻole e hoʻāʻo i kahi o nā bonus ʻono bonus ma lalo.

ʻAilika ʻAilika ʻAilika ʻAla & Flavors:

• Pahū Berry: Hoʻohui 1/2 kīʻaha hua huʻa.

• Pālolo: E hoʻohui i 2 punetune wai ʻalani hou.

• Hawaiian Vibes: Hoʻohui 1/2 kīʻaha hou a i ʻole kēpā kēpau i loko o ka ʻaikalima, a laila e hoʻonui ʻia me 1 mau punana niu i kāwili ʻia a me 1 mau puna macadamia.

• PSL: Hoʻohui ʻekahi ʻekahi kōpō kēpau, 1 / ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ s ti punet te cinnamon, and 1/2 teaspoon nutmeg, a laila top with 1 tablespoon toasted pecans.

• Monkey Nutty: E hoʻohui i 2 punetēpē o ka ʻaila nut maoli (e like me kekahi o kēia RX Nut Butter Single-Serving Packets, Buy It, $12 no 10, amazon.com), a laila luna me ka 1/2 maiʻa hou, ʻoki ʻia, a me 1 punetēpē ʻoki ʻoki ʻia. .

  
  

• Nā Peach a me ka Krima: E hui pū me 1/2 kīʻaha peaches hou.

He aha hou aʻe, ʻaʻole ʻoe e pono i nā pono hana e hoʻokau ai i kēia papa ʻaina ʻalakekeke avocado. Pono e hana i ka hana me ka mīkini kāwili a mea ʻaʻai paha ma mua, akā kaukaʻi ʻia i ke k modelkohu, pono paha ʻoe e ʻānai iki i nā ʻaoʻao a hoʻomākaukau paha ia i nā ʻāpana liʻiliʻi. Inā he koena kāu, e waiho i loko o ka pahu hau hau i loko o kahi pahu pani paʻa, e like me ka Tovolo 1 1/2-Quart Glide-A-Scoop Ice Cream Tub (Buy It, $15, amazon.com), a hiki i ʻekolu mahina. (E pili ana: Hiki paha ke ʻai nui i ka ʻAvocado?)

ʻOiai he mea ʻono loa kēia ʻaleka kalima ʻoka a Lappe i ʻōlelo ai ʻaʻole "e lōʻihi," e hoʻomanaʻo e koi ana ka USDA e kāpae i kāu ʻai momona holoʻokoʻa ma 20 a 35 paha pākēneka o kāu mau calorie o kēlā me kēia lā - a i ʻole ma kahi o 44 a 78 paha mau kenika. No laila, inā e hoʻolālā ana ʻoe e loaʻa kahi kīʻaha (a ʻekolu paha) o kēia ice cream avocado, e noʻonoʻo e mālama i kāu ʻai ʻana i nā meaʻai momona ʻē aʻe (e noʻonoʻo: nā nati, nā ʻanoʻano, a me nā iʻa iʻa) no ka lā.

Ka ʻAi ʻAi ʻAlika ʻAbokado

Hana: 8 1/2-kīʻaha lawelawe

Nā mea hoʻohui

• 3 mau avocados pala

• 3 maiʻa waena waena, ʻili, ʻokiʻoki, a paʻahau

• 1 kahi teaspoon vanilla extract

• 1/4 kīʻaha o ka waiūpaʻa unsweetened (bipi, ʻalemona, cashew waiū), me 1-3 punetēpē e pono ai

• Nā mea ʻono a me nā mea hoʻohui

Nā kuhikuhi:

1. E ʻokiʻoki i nā avocado i ka hapalua, e hoʻoneʻe i nā lua, a ʻānai i ka ʻiʻo i loko o ka meaʻai a i ʻole ka blender.

2. E hoʻohui i nā ʻāpana maiʻa maloʻo a me ka ʻāpana vanilla i ka mīkini meaʻai a i ʻole ka blender.

3. Puree nā mea a hiki i ka laumā. Hoʻohui i ka pīpī o ka waiū e pono ai a hiki i ka ʻaikalima e like me ke ʻano like. Pono paha ʻoe e hoʻōki i ka hana ʻana a ʻokiʻoki i nā kihi hoʻokahi a ʻelua paha.

4. Ma hope o ka maʻemaʻe, e hoʻololi i ka hui ʻana mai ka mīkini meaʻai a i ʻole ka blender i loko o kahi kīʻaha, a laila e hoʻopili pono i nā add-in koho, inā makemake ʻia.

5. E lālau i kahi puna a ʻeli i loko, a i ʻole ka hau no ka hope. (E hoʻomanaʻo: I ka wā e maloʻo ai, pono paha e hoʻoheheʻe ʻia ka ice cream avocado no kahi o 5 mau minuke ma mua o ka lawelawe ʻana.)

ʻO nā meaʻai meaʻai no ka 1/2 kīʻaha kīʻaha i hana ʻia me ka waiu ʻalemona vanilla ʻole: 140 kaloli, 9g momona, 2g protein, 10g mau kalapona ʻupena.

Nānā no