5 Sushi ntle le Rice Recipes bakeng sa paleo le keto low carb diet

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E nchafalitsoe ka August 25, 2022

Sushi ntle le raese ke khetho e tsotehang bakeng sa batho ba lijo tsa paleo kapa keto, hammoho le batho ba nang le lefu la tsoekere.

Ho feta moo, ho etsa li-sushi roll ntle le raese ho bonolo haholo, 'me ha ho hlokahale hore u be le lebaka la hore na hobaneng u sa khone ho e lokisetsa hae.

Ketsahalong ena, re tla tšohla lipepe tse 5 tse ntle ka ho fetisisa tsa sushi ntle le raese ea sushi haeba u le lijong empa u iphumana u labalabela sushi.

Tse ling tsa diresepe tse tlase tsa carb li tla u lumella ho hlophisa moqolo oa moetlo oa li-cylindrical sushi, kapa setaele sa Majapane sa Temaki habonolo.

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Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

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5 sushi ntle le diresepe tsa raese ho leka

Ka lipepepe tsena, o tla khona ho tima litakatso tsa hau tsa sushi ka tšohanyetso — haholo ha o sa emele raese ea hau hore e phehe.

Hape, ke mokhoa o monate oa ho natefeloa ke ho lokisetsa sushi le ba lelapa la hau le metsoalle, 'me joalo ka risepe efe kapa efe ea sushi, o na le bolokolohi ba ho fetola metsoako ka tsela eo u e ratang.

Moqolo oa Sushi ntle le risepe ea raese: raese ea cauliflower

Joost Nusselder

Cauliflower rice sushi — e leng sushi e nang le raese ea cauliflower ke risepe e tlase ea carb paleo sushi eo esale u e batla

Ha ho lintlha hona joale

Reka Recipe Pepa Recipe

Nako ea ho Iketsetsa 15 metsotso e metsotsoana

Nako ea Cook 14 metsotso e metsotsoana

Ehlile Thuto e kholo

pheha Japanese

Litšebeletso 4 batho

Li-calories 185 kcal

metsoako

 

US CustomaryMetric

 

1x2x3x

Raese ea cauliflower

• 1 Hlooho kholifolaoa
• 1 tbsp oli ea mohloaare
• letsoai leoatleng ho latsoa

Bakeng sa ho tlatsoa ha sushi

• 4 li-ounces tuna sehlopheng sa sashimi
• 2 tbsp mayonnaise ea avocado kapa iketsetse avocado ea hau le mayonnaise
• 2 tbsp Sriracha
• 1 e nyenyane komokomore
• ½ avocado
• 2 sheshe hlanya
• li-amino tsa kokonate ho latsoa
• ginger e sitsoeng ho latsoa

litaelo

 

Raese ea cauliflower

• Preheat ontong ea hau ho ea ho likhato tse 425 F
• Koaela cauliflower ea hau likotoana tse nyane tse ka kenang ka har'a sesebelisoa sa lijo. Pula metsotsoana e 2 nako le nako — ho fihlela kholifolaoa e shebahala joaloka raese.
• Abela koliflower e sebetsitsoeng ho aluminium e kentsoeng ka lakane ea ho baka ebe o e fafatsa ka oli ea mohloaare. U ka lahlela kholifolaoa ka oli ea mohloaare ebe u e ala ka mokhoa o ts'oanang.
• Tlatsoa ka ontong ea hau ka metsotso e ka bang 30, 'me u netefatse hore u hlohlelletsa habeli ho lumella le ho pheha.

Ho lokisetsa sushi

• Qala ka ho tlotsa tuna ea hau, ebe oe kopanya le mayonnaise ea avocado, letsoai le letsoai.
• Sela likomkomere tsa hao hore e be likotoana tse tšesaane, tse telele.
• Sela avocado likotoana tse tšesaane
• Ka mor'a moo, beha nori holim'a moseme oa hao oa bamboo kapa thaole, ebe u e koahela ka raese e phehiloeng ea cauliflower. Etsa bonnete ba hore u siea lekhalo la lisenthimithara tse 1 pheletsong e hole le uena.
• Joale, qala ho beha topping qetellong e haufi le uena.
• U sebelisa thaole kapa moseme, qala ho phutha sushi hole le uena.
• Ha e phuthoa, e tšele likarolo tse 6 kapa tse 8 ebe u e sebelisa ka ginger, aminos ea kokonate le wasabi.

Video

Nutrition

Likorolo: 185kcalLikhabohaedreite: 10gLiprotheine: 9gMafura: 13gMafura a khotsofatsang: 2gMafura a Polyunsaturated: 4gMafura a Monounsaturated: 6gMafura a Trans: 1gCholesterol: 13mgSodium: 333mgPotasiamo: 672mgFiber: 5gTsoekere: 4gVithamine A: 164IUVithamine C: 78mgKhalsiamo: 47mgTšepe: 1mg

Keyword lijo tsa leoatleng, Sushi

U lekile risepe ee?A re tsebeng ho ne ho le joang!

U ka e sebelisa Mayonnaise ea avocado ea Sir Kensington Bakeng sa risepe ena, 'me ntho e ntle ke hore e mosa hape ke ea Keto le Paleo ebile ha e na tsoekere e ekelitsoeng.

(sheba litšoantšo tse ling)

U lokela hape ho sebelisa li-amino tsa keto le paleo tse sireletsehileng tsa coconut tse tsoang Lekunutu la Kokonate, eo e seng GMO le mahala ea gluten hape ke eona molemo ka ho fetisisa low sodium soy sauce substitute:

(sheba litšoantšo tse ling)

Recipe ea Sushi ea Keto: Lirolo tsa Sushi tsa Carb e tlase

metsoako

• Salmone - 4 oz. (tsuba)
• Pepere e khubelu ea tšepe - ¼ (e kholo)
• Likomkomere - ½ (mahareng) 8 "bolelele
• Avocado - ½ bohareng
• Nori ea leoatle - maqephe a 20
• metsi

directions

1. Khaola likomkomere tsa hao le pelepele tse khubelu ka likotoana tsa lithupa tse nyane tsa bolelele, tse bolelele bo ka bang lisenthimithara le bolelele bo lekanang le lehlakore le moqotetsane la lekhasi la leoatle.
2. Khaola avocado ea hau le saalmon likotoana tsa bolelele bo lekanang, empa e batla e le bophara. Etsa bonnete ba hore u na le likotoana tse 20 bakeng sa e 'ngoe le e' ngoe.
3. Ka mor'a moo, hlophisa letoto la litlama-leoatle tse 5 ka lera le le leng holim'a boto ea bamboo. E-ba le metsi a batang ka sekotlolo haufi le tafole ea hau ea mosebetsi. Ka mor'a moo, nosetsa menoana ea hao ka metsi, hape u kolobise karolo e khutšoanyane ea lekhasi le leng le le leng la leoatle.
4. Ka mor'a moo, beha sengoathoana se le seng sa pepere e khubelu, salmon, avocado le likomkomere ka lehlakoreng le leng la limela tsa leoatle tsa pele.
5. Pheta mohato oa 4 bakeng sa mola o setseng. Ha mola o kenang o phethiloe, phutha bohobe ba pele ba leoatle, ebe o tobetsa bohale ho etsa tiiso. Ka nako ena, metsi a ka be a se a nolofalitse bohale, mme sena se lokela ho etsa hore ho be bonolo ho tiisa. Moeli o metsi ho tloha sekhechaneng sa pele o tla nolofala ha o qeta ho eketsa sengoathoana sa ho qetela. Qetellong, beha lehlakoreng le shebaneng le poleiti.
6. Pheta mehato ea 3-6 ho fihlela u sebelisa maqephe ohle a leoatle.

Hape bala: phela keto ka risepe ena e monate e tsoakiloeng ka moriana

Kakaretso ea sushi ea raese

metsoako

• Nori - maqephe a 5
• Karoti ea Julienned - 1 (e kholo)
• Likomkomere tsa Julienned - 1 (mahareng)
• Chisi e nolofalitsoeng ea tranelate
• Guacamole
• Lero la lime
• Protheine ea khetho ea hau 

directions

1. Beha sengoathoana sa lakane holim'a moseme kapa pampiri e tlotsitsoeng ka boka haeba u sena moseme.
2. Ka mor'a moo, jala chisi ea tranelate ka hloko ka lehlakoreng le leng ka tsela e hlokolosi. Sena e lokela ho ba karolo e kantle eo u e koalang ha u phutha sushi ea hau - chisi ea tranelate e thusa ho etsa hore lakane e khomarele.
3. Hang ha u qetile, joale u ka hasanya guacamole ea hau bohareng ba leqephe la nori ebe u eketsa lero la kalaka holimo.
4. Ka mor'a moo, beha likotoana tsa rantipole le likomkomere pheletsong e 'ngoe ea limela tsa leoatle, joalo ka chisi ea tranelate. O lokela ho etsa bonnete ba hore ntho e ngoe le e ngoe e hokahantsoe ka bolelele.
5. Ebe u eketsa protheine eo u e khethileng-e lokela ho ba mokato o mosesane lipakeng tsa chisi ea tranelate le meroho.
6. Hona joale, ho qala qetellong ea likokoana-hloko, phutha ka hloko pampiri e tlotsitsoeng ka hloko ho qala ho phutha nori joalo ka ha u ne u ka etsa ka sushi e tloaelehileng. U lokela ho phutha le ho tlosa pampiri e tlotsitsoeng ha u ntse u tsoela pele ho phutha sengoathoana. Ha o qetile, o lokela ho lula le moqolo oa bophara ba lisenthimithara tse 1.
7. O ka pheta ts'ebetso e ts'oanang ka maqephe a mang a nori.
8. Kenya li-roll hammoho, ebe u li arola likotoana tsa lisenthimithara tse 1. U lokela ho li boloka li le hammoho, kaha sena se thusa ho sireletsa lehola la leoatle hore le se ke la robeha ha o ntse o khaola.
9. Sebeletsa ha o le foreshe.

Lintlha tsa risepe:

• Nori ke mofero oa leoatle oa sushi
• Julienned e bolela ho khaola likotoana tse khutšoane, tse tšesaane

Sushi ea avocado

metsoako

• Nori (maqephe a halikiloeng a leoatle) - maqephe a 4
• Li-avocado tse mashed - 5
• Mahe a otliloeng - 4
• Salmone e tsubang - 200 g (8 oz.)
• Likomkomere tse kholo - 1
• Li-amino tsa kokonate kapa tamari mongobo

directions

1. Khaola saalmon e tsubang hore e be methapo e melelele - bolelele ba lisenthimithara tse.
2. Ka mor'a moo, khaola likomkomere hore ebe likotoana tse telele tse tšesaane.
3. Kenya oli ea coconut ka pane ea ho chesa, ebe u eketsa mahe a hlakotsoeng. Lumella mahe hore a phalle, ho fihlela ba tlatsa pan, ba theha disk e kholo e chitja. Pheha mahe ka mocheso o tlase metsotso e 'maloa ka lehlakoreng le leng,' me u netefatse hore e phehiloe hantle. E lumella mahe a phehiloeng hore a pholile, ebe o a seha ka maqhama a malelele, a masesaane.
4. Ka moseme o saroloang ka bamboo, beha lakane ea nori, 'me u netefatse hore lehlakore le benyang le shebile tlase.
5. Ebe u ala li-avocado tse mashed pampiring ea nori, 'me u siee sebaka se bophara ba lisenthimithara se le seng ntlheng e le' ngoe.
6. Hang ha u qetile, beha lihlopha tse 2 tsa salemone, likomkomere tse 4, le mahe a mabeli mahareng a lakane ea nori 'me u netefatse hore lihlopha li boemong bo tšoanang le lithupa tsa bamboo holim'a moseme.
7. Hona joale, u ka roala moseme oa bamboo ho etsa moqolo oa sushi.
8. Ha u qetile, khaola rill ea sushi ka likotoana u sebelisa thipa e bohale.
9. Pheta ts'ebetso e ts'oanang le maqephe a mang kaofela,
10. U ka sebeletsa ka sopho ea tamari kapa li-amino tsa kokonate. Ginger ea Sushi kapa wasabi ke khetho e 'ngoe bakeng sa sena.

Hape bala: keto hlohlelletsa risepe ea khomo ea nama ea khomo ho leka

Sushi ntle le raese (e nang le liprotheine)

Ena ke khetho e makatsang ho mang kapa mang ea batlang ho lokisa sutu e nang le protheine e thehiloeng ho protheine.

metsoako

• Li-sheet tsa Nori - 2
• Likomkomere - 1 (khaola ka lihlopha tse telele)
• Karoti ea Julienned - 1
• Pepere ea tšepe e mosehla kapa e khubelu - 1 (khaola)
• Sipinake sa lesea - ligrama tse 40
• Salmone - 100 dikgerama (sehlopha sa sushi)

directions

1. Hlakola salmone ka likotoana tse tšesaane, tse lekanang
2. Beha lesela le le leng la polasetiki holim'a moseme oa bamboo
3. Beha lesela la nori holim'a moseme oa lehlaka, lehlakoreng le boreleli le benyang tlase
4. Hona joale, o ka koahela nori ka mokhoa o ts'oanang ka salmone e nang le likotoana, 'me u netefatse hore u siea sengoathoana sa holimo sa ori se se na letho.
5. Ka mor'a moo, beha mekhabiso ea likomkomere, pepere ea tšepe, lihoete le sepinche sa bana bohareng.
6. Ha u ntse u phahamisa moseme oa bamboo ka sekoahelo sa polasetiki, salmon le nori u sebelisa monoana oa hau oa letsoho le monoana o motona, boloka lisebelisoa tse ling u sebelisa monoana o mong le moqolo / phuthela.
7. Tsoela pele ho phutha, 'me hang ha o fihla karolong e se nang letho ea nori, dab o sebelisa metsi a batang, ebe o kopanya moqolo hammoho,' me o tla ba le sushi ea hau e nang le protheine.

Setaele sa Temaki

Haeba u batla ho etsa sushi ea Majapane ntle le raese ea raese u sebelisa setaele sa Temaki, ena ke ena litaelo:

1. Khaola nori ea hau ka sekotoana se le seng.
2. Beha lakane e le 'ngoe letsohong la hao, hukung e supile nqa ea menoana ea hau — ka sebopeho sa taemane.
3. Ebe u beha makhasi a 'maloa a sepinach sa lesea.
4. Kamora moo, joale u ka beha lilae tse 1 kapa tse 2 tsa tlhapi ea salmone ka sepinche sa lesea, e lateloa ke likhechana tsa likomkomere, rantipole le pepere ea tšepe — tsena li lokela ho ba ka lehlakoreng le le leng le hukung e kaholimo ea lakane.
5. Ha u qetile, hula sekhutlo se nepahetseng, ebe u se mena ka lehlakoreng le letšehali ebe u kenella kahare ho sesebelisoa.
6. Ka mor'a moo, mena sekhutlo se letšehali ho feta boholo bo nepahetseng, 'me u leke ho koala botlaaseng ba sushi. Hona joale nori e lokela ho ba le sebopeho sa khoune - 'me u tla qeta.
7. Ho bohlokoa hore o je sushi ea hau kapele kamoo ho ka khonehang.

Bala haholoanyane: ena ke teppanyaki eo u tla e bona lireschorenteng

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

E leke mahala ka Kindle Unlimited:

Bala mahala

Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.