E hohola i ke aloha

Anter

• Pāpaʻa Cashew
• Pāpaʻa Hua ʻAla
• Hazelnut Butter
• Pata niu
• Pumpkin Hua Butter
• Walnut Butter
• Pāpaʻa Soynut
• DIY Nut Butter
• Nānā no

Ua kaupalena ʻia i ʻelua mau koho-creamy a i ʻole crunchy peanut butter-taste buds (a me nā mea āpau i ka legume) i ʻū aʻe me ka ʻoliʻoli ke kūleʻa ka ʻalemona almond i ke kālepa, e hāʻawi ana i kēlā me kēia mea i kahi mea hou e hui pū me kā lākou jelly.

Akā inā ua nalo kāu hunaahi no AB (e like me kēlā me kēlā me kēia pili), nui nā koho ʻē aʻe i nā hale kūʻai i kēia lā e hāʻawi nei i nā ʻono ʻokoʻa a me nā ʻikepili pili pono - a aneane pau ʻole nā ​​ala e hoʻohana ai iā lākou i nā meaʻai. E hāʻawi i kēia mau hoʻowalewale hoʻāʻo i kahi pū. Maikaʻi loa lākou, pono ʻoe e hakakā e kāohi iā ʻoe iho mai ka ʻai pololei ʻana iā lākou mai ka hue.

Pāpaʻa Cashew

Me ka ʻono momona, ʻaʻole e hoʻohoka ʻia ka pata cashew. A waiwai ʻo ia i kahi ʻano momona āu e makemake ai i kāu papaʻai: monounsaturated. Hōʻike nā noiʻi i ke kuʻi ʻana i nā meaʻai momona momona no nā mea i loaʻa ka momona monounsaturated hiki ke hoʻomaikaʻi i nā helu kolesterol, e hoʻoliʻiliʻi pono ai kēia pālahalaha.

E ho'āʻo: ʻIxnay ka momona momona i nā kope momona a me nā mea kokoleka e like me ka ganache, a e hoʻowali i ka waiū cashew ma kahi. E waiho wale i ka waiū bata i loko o ka mea kāwili me ka wai lawa wale e uhi uhi iā ia a kāwili ʻia a hiki i ka laumania.

Makemake mākou: Eia hou ka Organic Cashew Butter (onceagainnutbutter.com)

Pāpaʻa Hua ʻAla

E like me ke ʻano a me ka ʻono i ka waiūpē, ʻoi aku ka makemake o ka waiūpaka pua sunflower i nā kula kahi e alo ai ʻo PB. Akā ʻaʻole pono ʻoe e lilo i keiki e ʻoluʻolu i kāna mau omega fatty acid pono a me ka magnesium, kahi mineral e hōʻike i ka hoʻohiki i ka hakakā ʻana i ka maʻi ʻaʻa kolona, ​​kahi ʻano make loa o ka maʻi.

E ho'āʻo: No ka wili hou ʻana i ka hummus, e hui pū i ka 1/2 kīʻaha pata sunflower, 1 (14-auneke) can chickpeas, 1/3 kīʻaha ʻaila ʻoliva puʻupaʻa, 2 cloves kālika, wai o 1 lemon, a me 1 teaspoon cumin i loko o kahi meaʻai. mea hana. E hoʻohana e like me ka laha sandwich a i ʻole ka ʻū no nā crudité.

Makemake mākou: SunButter Organic Unsweetened Sunflower Hua Laha (sunbutter.com)

Hazelnut Butter

Ke uhi ʻole ʻia i ka ʻaila pāma unflattering, ke kokoleka, a me ka nui o ke kō i kēlā me kēia lawelawe ʻana e like me ʻehā a me ka hapa Oreos, hiki iā ʻoe ke hoʻomaopopo-a lilo ʻoe i mea hoʻohui i ka waiwai a me ka uwahi o ka pata hazelnut. ʻAʻole ʻoe e manaʻo e loaʻa pū ana ʻoe i kahi medley o nā meaʻai e like me ka huaora E a me ke keleawe, he mea nui ia no ka metabolism hao kūpono, ke olakino immune, a me ka synthesis collagen (heluhelu: Pono ia no ke olakino iwi a me ka ʻili.)

E ho'āʻo: E hohola i ka pata hazelnut ma nā ʻāpana ʻāpala, kahi ʻāpana kokoleka ʻeleʻele, a i ʻole nā ​​​​pahū palaoa piha. A i ʻole jazz i kāu ʻaʻahu salakeke e hiki mai ana ma ka hui ʻana i 1 punetēpē hazelnut pata, 2 punetēpē cider vinegar, 1 punetēpuni meli, 1 ʻōpala kālika minced, 1 teaspoon ʻalani ʻalani, 1/4 teaspoon o ka paʻakai moana, a me 1/4 kīʻaha aila ʻoliva.

Makemake mākou: EdenNuts Hazelnut Butter (almondie.com)

Pata niu

ʻO kahi hoʻomaha hoʻomaha no kou waha, hana ʻia ka pata niu ma ka hoʻomaʻemaʻe ʻana i ka ʻiʻo niu fiber kiʻekiʻe i loko o kahi ʻano pata, ʻaʻole like me ka ʻaila niu, i hana ʻia ma ke kaomi ʻana i ka ʻaila mai ka ʻiʻo. Mau nō naʻe ke ha'alele nei i ka niu no kou mana'o he mea weliweli ia no kou pu'uwai? Ke nīnau nei ka noiʻi hou i kēia manaʻo lōʻihi, no laila hiki iā ʻoe ke hoʻōki i ka noʻonoʻo ʻana i kēia meaʻai decadent e like me ka diabolo.

E ho'āʻo: He mea hoʻohui hou ia i ka smoothies, ka cereal i kuke ʻia e like me ka oatmeal, ka ʻuala ʻuala, a me nā muffin English toast.

Makemake mākou: Nutiva Organic Coconut Manna (nutiva.com)

Pumpkin Hua Butter

ʻO ka wili ʻana i ka jack-o'-lantern castoffs e hoʻohua mai i kahi laha emerald e like me ka chockablock me ka magnesium, ka huaʻa K, a me ka phosphorus. E like me ka calcium a me ka huaʻa D, pono ka phosphorus e mālama i nā iwi ikaika a me nā niho, a pili ia i ka metabolism ikehu. Eia kekahi, hiki i nā phytosterols i loko o nā ʻanoʻano paukena ke kāohi i ka komo ʻana o ka cholesterol i loko o ka ʻōpū, a laila e hoʻohaʻahaʻa i kāu helu cholesterol.

E ho'āʻo: E hana i ka meaʻai wikiwiki a me ka meaʻai ma ka hamo ʻana i ka pata hua paukena ma luna o kahi tortilla palaoa holoʻokoʻa a hoʻopaʻa ʻia me ka ʻāpala ʻokiʻoki a me nā apricots maloʻo ʻokiʻoki.

Makemake mākou: ʻO ka meaʻai kūlohelohe Pepita Sun Seed Butter (naturallynutty.com)

Walnut Butter

E hoʻolohe i nā mea ʻai meaʻai a me nā vegans: ʻOi aku ka nui o nā ʻakika momona omega-3-ʻoi aku ka alpha-linolenic acid-ma mua o nā pata nut ʻē aʻe. Hiki i ka ALA ke hōʻemi i ka pilikia o ka maʻi maʻi type 2, e like me nā haʻawina hou, a ʻoiai ʻaʻole i ʻike ʻia ke kumu kūpono o kēia pilina, mai ʻae ʻoe e kāohi iā ʻoe mai ka hoʻāʻo ʻana i ka ʻawaʻawa o kēia pata.

E ho'āʻo: I loko o ka papa hana meaʻai, e hui pū me 1/3 kīʻaha wōnati pata, 1/2 kīʻaha fiku mikiona maloʻo, 2 punetēpē maple syrup maʻemaʻe, 1 teaspoon vanilla extract, a me 1/4 teaspoon o nā cloves lepo i loko o kahi paʻi. E'ōwili i loko o nā pōpō a hoʻomaha no hoʻokahi hola. E mālama i loko o ka pahu hau no ka ʻai ʻai.

Makemake mākou: Artisana Organic Raw Walnut Butter (artisanafoods.com)

Pāpaʻa Soynut

ʻO kahi koho maikaʻi no ka poʻe maʻi i nā nati, ua hōʻiliʻili ʻia ka pata soynut mai nā soybeans maloʻo, no laila e puka mai ma luna o kēia papa inoa no ka protein hoʻopau i ka pōloli. ʻO nā pōmaikaʻi ʻē aʻe e pili ana i ka magnesium, phosphorus, vitamina K, a me ka folate, kahi huaʻa B i hoʻopili ʻia i kahi pilikia haʻahaʻa o ka ulu ʻana i ka hypertension.

E ho'āʻo: E hoʻohui i kahi dollop o ka pata soynut me ka 1/2 kīʻaha i kēlā me kēia waiu ʻalemona a me ka yogurt Helene, kahi maiʻa maloʻo, a me kahi kāpīpī o ke kinamona no kahi smoothie momona. A no ka ʻai ʻana i ka ʻaina awakea, e hoʻokomo i nā lāʻau seleri i loko.

Makemake mākou: IM.

DIY Nut Butter

ʻO nā mea a pau e hana ai i ka pata nut homemade, ʻo ke kaomi ʻana i ke pihi-a me ke ahonui, ʻoiai ʻoi aku ka lōʻihi o ka hana ʻana o kekahi mau hua ma mua o nā mea ʻē aʻe. No ka ʻono hohonu, e kālua i nā nati i loko o ka umu 350-degere no kahi o 10 mau minuke, a laila e hoʻoluʻu i ka lumi wela ma mua o ka hui ʻana. (Inā hoʻohana ʻoe i nā hazelnuts, pono e ʻoki i ko lākou ʻili ma hope o ka ʻala ʻana.) Hiki iā ʻoe ke pili i ka Jane maʻamau, a i ʻole e hoʻāʻo me nā mea hoʻohui like me ka pauka koko, ka hua flax lepo, ka meli, ke kinamona, ka ʻalani ʻalani, a i ʻole ka pauka chili chipotle. . E lawe i nā mea i ka pae aʻe ma ka hui ʻana i nā ʻano hua like ʻole, e like me nā ʻalemona a me nā pecans.

Nā Pono:

2 kīʻaha nati

1 punetune aila (makemake mākou i ka niu)

Nā kuhikuhi: E hoʻokomo i nā meaʻai i loko o ka mea hana meaʻai a hoʻohui i kahi kiʻekiʻe a hiki i ka momona, e holoi i nā ʻaoʻao o ka pahu i kekahi mau manawa. E hele ana nā hua i ʻekolu pae: ʻoki mua ʻia, a laila puʻupuʻu, a maʻemaʻe. Inā ʻaʻole lawa ka momona o ka hui ʻana, e hoʻohui i kahi ʻaila hou. E mālama i loko o ka friji no hoʻokahi mahina.

Nānā no