Nei kuka, kuki-leai ni kuki kuka e tatau ai se nofoaga i lau malologa kuki fesuiaʻiga

Anotusi

• Vegan, Gluten-Free Pistachio Thumbprints with Raspberry-Chia Filling
• Mea'ai
• Fa'atonuga
• Iloilo mo

Ile tele o mea e aliali mai ma mea e te manaʻomia ai meaʻai i nei aso, e te manaʻomia ia mautinoa o loʻo ia oe se mea lelei mo tagata uma i lau kulupu fesuiaʻiga kuki. Ma faʻafetai lava, o nei vegan, kuki-leai fua kuki e mautinoa o se tagata fiafia.

E le gata o nei meaʻai e faʻatatau i laʻau faʻafiafia e taofi a latou lava meaʻai i se aso malolo faʻasalalau, ae o se mea foi ae o tu ma aga masani. "O loʻo iai foʻi latou penefiti matagofie ma le soifua maloloina," o le tala lea foliga Brain Trust member Lindsay Maitland Hunt, tusitala o le tusi kuka Fesoasoani ia te Oe Lava: O se Taiala mo le Soifua Maloloina o le Gut mo tagata e fiafia i meaʻai suamalie (Faʻatau, $ 26, bookshop.org).

Na ia fausiaina le protein- ma le fiber-rich cookies e faʻaaoga ai flaxseeds, chia fatu, ma oats, faʻasusu le susu, gluten, ma fuamoa i le gaioiga e maua ai le atoatoa lelei tino ma tofo manaia. Manatua e tao ni vaega se lua o lenei fua kuki vegan, e leai se kulūlū - e te iloa e te manaʻo e 'ai foʻi. (Faʻafesoʻotaʻi: E Mafai Ona E Faia Nei Pisinisi Pisinisi Vaʻaulia ma Na o 5 Mea)

Vegan, Gluten-Free Pistachio Thumbprints with Raspberry-Chia Filling

Faia: 16 kuki

Mea'ai

Mo le vegan, kuki fua-leai se kuki:

• 2 sipuni tele falaoamata
• 1/3 ipu vai
• 1 1/4 ipu pistachios (6 1/2 aunese)
• 1 ipu afifi vave-kuka oats
• 3 sipuni tele suka popo po'o isi suka lelei
• 1 sipuni ti lemon lemoni
• 1 sipuni tiina vanilla mama
• 1 sipuniti masima kosher
• 1/4 sipuni ti kalama kalama

Mo le faatumu o siamu:

• 1/3 ipu raspberry jam (100 pasene fualaʻau, leai se suka faʻaopopo)
• 1 sipuni sipuni chia fatu (papaʻe e aulelei iinei)

Fa'atonuga

1. Fa'avela lau ogaumu ile 375°F. Lisi se pepa tao ma pa'u. Faʻafefiloi le taumafataga flaxseed ma le vai i totonu o se tamai pesini. Tuʻu mo le 5 minute e faʻafiafia ai.
2. Oti le pistachios i totonu o se mea'ai se'ia o'o ina fa'amalo ma'i ma na'o ni nai pusi laiti e totoe. Toso ese 1/4 ipu pistachios, ma lamolemole i totonu o le tasi vaega i luga o le ipu. Tuʻu ese le ipu.
3. Faaopopo le oats, suka popo, tipolo zest, vanilla, masima, ma cardamom i le meaʻai gaosi, ma faʻagasolo seia maeʻa. Faʻaopopo le paluga flaxseed, ma faʻapipiʻi seʻia mafiafia le paluga.
4. Vaelua le paluga i le 16 faaputuga sipuni-tele polo, ma faataamilo i latou i totonu o pistachios taofia e peleue, oomiina ia ia nati pipii i le paluga. Ona tuu lea i luga o le pepa tao ua saunia. Faʻafefeteina polo taʻitasi i totonu o le 3/4-inisi-mafiafia tisiki. Faʻaaoga se taamilosaga 1/2-sipuni sipuni fua fualaʻau e oomi ai se divot i le ogatotonu o disk taʻitasi.
5. Fa'afefiloi le siamu ma fatu chia, ona vaevae tutusa le fa'atumu i vaeluaga o kuki.
6. Faʻafofoa a o kuki e enaena enaena i tafatafa ma faʻatumu le faʻatumuina, 14 i le 18 minute (feʻaveaʻi le pepa tao ile afa). Faʻamago kuki i le vevela o le potu ae le i 'ai.

Teu kuki i totonu o se atigipusa malu ile potu vevela mo le tolu aso.

Foliga Mekasini, Tesema 2020 lomiga

Iloilo mo