Hana ʻia kēia mau pā lā ʻaʻohe-Bake Cashew me 3 mea wale nō

Anter

• No-Bake Cashew Date Bars me Chocolate Drizzle
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Hōʻalo i nā kī i kūʻai ʻia e ka hale kūʻai a koho e hana i kāu mau kaola ikehu ponoʻī e hoʻohana ana i nā mea hoʻohui ʻekolu. ʻAʻole wau i manaʻo he hiki nō paha - kikoʻī no ka hana ʻana i nā kī kī maikaʻi, ʻono hoʻi - akā ʻo kēia meaʻai kahi hōʻike e hiki ai iā ʻoe ke hana maʻalahi a me ka wikiwiki.

Ma kaʻu puke kuke hou loa, Ka Puke Kuke Cook 3-Mea Hou Loa (Kūʻai iā, $ 22, amazon.com), aia he 100 mau papa hana e hoʻohana wale ana i ʻekolu mau mea hoʻohui, e like me ka ʻaina kakahiaka, nā hupa, nā sāleta, nā ʻaina awakea, nā ʻaina, nā ʻaoʻao, nā mea ʻai māmā, a me nā mea ʻono ʻono.Pono ʻoe i ʻekolu mau kīʻaha kīʻaha ma ka hoʻohui ʻana i nā meaʻai ʻekolu i koi ʻia e kēlā me kēia meaʻai: paʻakai, pepa ʻeleʻele, a me ka ʻaila ʻoliva.

ʻOiaʻiʻo, ʻo nā mea ʻai a me nā mea ʻono kaʻu ʻāpana punahele o ka puke kuke. Kū pinepine ka poʻe i kēia mau huahana akā hiki iā ʻoe ke hana maʻalahi iā lākou me nā mea liʻiliʻi wale nō. ʻO ka hoʻopaʻa ʻana i nā mea ʻai e kahi i ke kālā mai kāu bila kūʻai a mālama i ka manawa no ka mea ʻaʻole nui ka hoʻomākaukau. Eia hou, hiki iā ʻoe ke hōʻoiaʻiʻo ʻaʻohe mea hoʻopihapiha hoʻopihapiha a i ʻole nā ​​​​mea hoʻohui sneaky. Ma laila kahi e komo ai kēia meaʻai no nā Bar Bars Cashew me Chocolate Drizzle.

Hana ʻia kēia mau pahu ikehu mai nā cashews, nā lā, a me nā kokoleka bittersweet, a he kuleana koʻikoʻi kēlā me kēia mea:

• ʻO nā cashews maka: Hāʻawi kēia mau nati paʻakai ʻole i ka momona unsaturated puʻuwai. He kumu maikaʻi loa ia o ka magnesium a me ke keleawe a me kahi kumu maikaʻi o ka huaora K, hao, phosphorus, manganese, a me ka zinc i kēlā me kēia auneke. Hoʻohui ka ʻono ʻana i ka cashews i ka mea ʻono a kōkua i ka hoʻohui ʻana i kahi mea maloʻo e hoʻopili pono i nā lā momona.
• Nā lā i koho ʻia: Hoʻokahi lā pitted hāʻawi i 66 calories, 18g carbs, 16g natural sugar, a me 2g fiber. Loaʻa iā ia he mau huaʻai B liʻiliʻi, calcium, magnesium, a me potassium a me kekahi mau phytochemical (nā mea kanu e kōkua e pale a hakakā i nā maʻi) me nā anthocyanins, carotenoids, a me polyphenols. Kōkua nā lā i ka hoʻopaʻa ʻana i nā kaola a hoʻohui i ka ʻono maoli. (E pili ana: 10 mau mea ʻai no ka lā ʻono maoli)
• Kokoleka ʻawaʻawa: ʻElua mau auneke kokoleka wale nō i hoʻohana ʻia, ʻaʻole i noʻonoʻo nui ʻia ka meaʻai e hāʻawi mai i ʻewalu mau lawelawe. ʻO ka liʻiliʻi o ke kokoleka ua lawa ia e hoʻāʻo ai i kēia mau mea e like me ka meaʻai. Inā ʻoe e hoʻohana ma ka liʻiliʻi he 60 pākēneka kokoleka pouli, e loaʻa pū iā ʻoe ka theobromine, kahi antioxidant i hōʻike ʻia e kōkua ai i ka hōʻemi ʻana i ka mumū a me ke kōkua ʻana e hoʻohaʻahaʻa i ke kaomi koko. (E aʻe ma aneʻi: ʻO nā pono o ka waiu vs. ʻeleʻele Chocolate)

ʻAʻole wale ʻekolu mau mea e pono ai kēia mau pahu, akā ʻaʻole pono ʻoe e kālua iā lākou, e maʻalahi ai ka hoʻomākaukau ʻana. Mākaukau e hoʻāʻo iā lākou? Hōʻike piha: Ke hana ʻoe i kēia mau pahu ikehu i hana ʻia i ka home, ʻaʻole ʻoe makemake e kūʻai hou i nā kaola i hana mua ʻia. (E ho'āʻo hoʻi e hana i kēia mau ʻano meaʻai 3 ʻē aʻe no ka Sweet and Salty Chocolate Bark, Almond Oat Energy Bites, a me Mini Blueberry Muffin Bites.)

No-Bake Cashew Date Bars me Chocolate Drizzle

Hana: 8 mau pahu

Nā mea hoʻohui

• 1 kīʻaha cashews maka, ʻoki ʻia
• 1 1/2 mau kīʻaha pitted nā lā
• 2 oz ma kahi o 60% kokoleka bittersweet
• 1/8 tsp paʻakai

Nā kuhikuhi:

1. I loko o kahi skillet liʻiliʻi ma luna o ka wela haʻahaʻa haʻahaʻa, e hoʻomoʻa i ka cashews a ʻeleʻele iki, 3 a 4 mau minuke. Wehe i ka wela a ʻoluʻolu no 10 mau minuke.
2. E hoʻohui i nā cashews, nā lā, a me ka paʻakai i hoʻomaʻamaʻa ʻia i loko o kahi mea huila a meaʻai paha. Pulse, ʻokiʻoki i nā ʻaoʻao i lalo me kahi puna lāʻau i kekahi manawa, a hiki i ka paʻi paʻi ʻana.
3. Hoʻopili i kahi ipu kuke kīʻaha kīwaha 8 ʻiniha me ka pepa pepa. E hoʻomoʻa i ka paila i loko o ka pā bakena i hoʻomākaukau ʻia (a i ʻole e puʻunaue i waena o nā kīʻaha ʻelua, inā hoʻohana ʻia) a, me ka hoʻohana ʻana i nā manamana lima maʻemaʻe, e kiola iā ia i loko o ka pā bakena a hiki i waho. E uhi a hoʻopaʻa ʻia a paʻa nā kaola, ma kahi o 15 mau minuke a hiki i 24 mau hola.
4. E hoʻokomo i ka kokoleka i loko o kahi pola palekana microwave a wela i ke kiʻekiʻe, e hoʻouluulu i kēlā me kēia 20 kekona, a hiki i ka hoʻoheheʻe ʻana, ma kahi o 1 mau minuke.
5. Wehe i ka ipu kuke mai ka pahu hau a hoʻohana i kahi puna e hoʻoheheʻe i ke kokoleka ma luna o nā kaola. E hoʻihoʻi i ka ipu kuke i loko o ka friji e hoʻonoho i ke kokoleka, ma kahi o 2 mau hola.
6. Wehe pono i nā kī i ka huki ʻana i ka pepa pepa a kau i kahi papa ʻoki. Ma ka hoʻohana ʻana i ka pahi ʻoi a i ʻole ka ʻoki pizza, ʻoki ʻia i ʻewalu mau kaola a lawelawe. E mālama i nā koena i loko o kahi pahu sealable i loko o ka friji a hiki i 5 mau lā.

Kuleana kope ʻo Toby Amidor, ka puke kuke kuke kai-ʻoi loa ʻoi loa: 100 Kīwī wikiwiki a maʻalahi hoʻi no kēlā me kēia. Nā puke ʻo Robert Rose, ʻOkakopa 2020. ʻO ke kiʻi na Ashley Lima. Mālama ʻia nā kuleana a pau.

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