Béchamel is a basic soso inoshandiswa mu lasagna, gratins uye akawanda echikafu ndiro. Iwe unogona kutanga nekuwedzera kamu cream yakakangwa, kunyangwe mune yako yekutanga keto bechamel resipi zvakanakisa kuti usafungidzire zvakanyanya kuti zvisakudimbure.

Kuruisa kuri nyore kwazvo: munyu, mhiripiri, uye piniki yevhu nutmeg. Cream cheese inowanzowedzerwawo, uye kune zvingangoita zviuru zvezvimwe zvinosanganiswa zvinonaka, saka zvibvumire iwe kugadzira uye kunzwa wakasununguka kutamba uchitenderedza.

Iyo béchamel Fit?

Kunyange zvazvo chikonzero chikuru cheiyi resipi ndechekuve neketogenic version nekuda kwekuvapo kwayo kwakaderera kwemakhahydrates, iriwo bechamel fit. Iine macalorie mashoma uye inogona kutopfuma muprotein. Kazhinji, sosi dzakagadzirwa zvinoshungurudza kuvapo kwemafuta akaguta uye shuga. Nekudaro, nekugadzira iyo béchamel kumba isu pachedu, isu tichave tichidzora zvinongedzo uye zvikamu zvadzo.

Zvinonyatsozivikanwa kuti muto uyu hauna kunaka uye mapeji anoshandisa (croquettes, cannelloni, lasagna ...) inowanzodziviswa sechikamu chekudya kwakanaka uye kwakasiyana-siyana. Nekudaro, iyi yakakodzera vhezheni inogona kutiponesa kubva pakubvisa zvatinoda ndiro kana tikawana zvine hutano zvimwe.

Chimwe chinhu chekuchengeta mupfungwa ndechekuita chokwadi chekuti paunosarudza cream cheese yeiyi low carb béchamel sauce, unosarudza "full cream". Dzivisa chero mafuta-asina mafuta kana skim cream cheese, sezvo iwe uchida kuti dip ive yakaderera-carb, asi kwete yakaderera-mafuta.

Keto béchamel inogona kunge iri yako nyowani yaunofarira cheese sosi nekuda kwezvikonzero zvakati:

Zviri nyore kugadzira, sezvo ichibika muhari kana skillet pane ceramic hob.
Inogona kupedzwa mukudya kwakakodzera.
Inogadzirwa nemishonga ine hutano.
Iyo yakaderera mumacarbohydrates, isina starch kana isina kukwana thickeners.
Inonaka chaizvo nekuda kwegariki, cheese uye kubata kwe nutmeg.
Yakapfuma uye yakasviba sezvainongoita kukora neka cream cheese uye zai yolk.
Zviri nyore kugadzirisa. Tinogona kuita kuti ireruke kana kukora, towedzera gariki kana zvinonhuwira zvatinonyanya kuda.
Inotonhora zvakanaka kana yai yolk ikashandiswa.
Bika pasina kuparadzanisa kana uchishandisa zai yolk.

Nzira yekutanga ndeyekuita a roux, inova nzira yekukora muto nekubika hupfu nemafuta muhuwandu hwakaenzana nehuremu. Muchiitiko ichi, mafuta ari kukwapuwa cream, sezvinoitwa neItaly-yakafuridzirwa sauces. Iyo roux inobva yasanganiswa nechezi uye seasonings kugadzira béchamel.

Batsirwa

Zvingave zvisingakoshi kutaura zvakanakira ketogenic béchamel, asi kana isu tiri vanotanga mumhando iyi yekudya, isu tinofarira kuziva hunhu hwayo.

Akanaka pane chero chinhu: Inogona kushandiswa pamuriwo wese, tsanga dzakabikwa, machipisi echibage, chingwa, huku, hove, tacos, burritos… Mubvunzo wakaoma ungave ndewekuti ndezvipi zvekudya zvausingagare nazvo. Iyi keto cheese béchamel ichave imwe yemhando dzakasiyana-siyana mukicheni.
Mishonga inotsigira hutano hwemapfupa: Cheese béchamel inoverengera sechikafu chemukaka uye inopa huwandu hwekudya kunovaka mapfupa. Inopa calcium, mapuroteni, phosphorus uye potassium.
Tinogona kutanga kudya miriwo yakawanda: kana tine vana vanodya vanonhonga kana kuti isu pachedu tisiri vadi vemuriwo. Keto béchamel inogona kubatsira kugadzira miriwo inovava iyo inonyanya kufadza kune vanovenga veggie. Tinoziva kuti vamwe vanongoshandisa miriwo semotokari yechizi, asi zviri nani pane kudzivirira miriwo zvachose.
Inogona kushandiswa sedhipi - Iyi resipi inoshandawo se keto cheese dip. Panzvimbo pekuidururira broccoli yakabikwa, tichaedza kuishandisa kunyudza broccoli mbishi. Tinogona zvakare kuiedza necauliflower mbishi, bhero mhiripiri kana mumwe muriwo waunofarira.
Gluten-Yemahara & Vegetarian Cheese Sauce - Iyi sosi yechizi haingori keto ine hushamwari. Kusiyana neklasic cheese sauce, hapana gluten pano. Iye zvakare anodya miriwo uye anogashira zvakanyanya kudya kwakakosha (kunze kweizvo zvinobvisa mukaka, hongu).

Ndeupi rudzi rwechizi zviri nani kushandisa?

Kuti tigadzire muto webéchamel, tichada marudzi maviri echizi: chizi nyoro uye chizi yakaoma. Nechesi yakapfava, unogona kushandisa full-fat cream cheese kuti uwane chiedza chakareruka, kana mbudzi itsva kana kuti gwai chizi kuti uwedzere kunaka.
Pane kudaro, kune chizi yakaoma, unogona kushandisa cheddar, chizi chembudzi yakaoma, Manchego, Gouda, Emmental, Edam, Swiss cheese yakadai seGruyère, Parmesan kana Pecorino Romano.

Iyi cheese sauce inogona kuonekwa seyakasiyana paMornay sauce, iyo yakatanga kugadzirwa nemafuta machena, kusanganisira Gruyère uye Emmenthal. Neraki, tinogona kusiyanisa rudzi rwechizi kana tichida kushandisa chimwe chinhu kunze kwekupinza cheddar. Haisi yechinyakare neimwe nzira, asi yakawanda kana shoma inopisa sosi inogona kuwedzerwa kuwedzera spice level kana kuidonhedza pasi, kana kuisiya isina kupisa zvachose.

Mhando dzakasimba-dzinonaka dzechizi dzakadai segorgonzola, roquefort, brie, kana camembert peya zvakanakisisa nenonfat cream cheese. Kunyanya, tinoona kuti nzira yakanakisisa yekubatanidza marudzi akasiyana-siyana echizi ndeyokugara uchishandisa chizi yakapfava ine huturu hwakarerekera uye chizi chine kunhuhwirira kwakasimba. Aya ndiwo mamwe emasanganiswa anonyanya kudyiwa:

Cream cheese + hard goat cheese
kirimu + swiss cheese
Chizi chakapfava hwai + Pecorino Romano
Chizi chembudzi yakapfava + Parmesan

Ndeapi madhishi ekushandisa bechamel pasina hupfu?

Low carb bechamel sosi ndiyo nzira yakasiyana-siyana yekuwedzera imwe flavour kune zvimwe zvikafu zvinofinha. Izvo zvakare zvakachipa kushandisa cream cheese kune chena sosi pane kutenga iyo yakatogadzirwa (kana iwe uchigona kuwana yakaderera-carb, isina-shuga-yakawedzerwa cheese sauces).

Mhando iyi yemuto inosanganiswa zvakanaka ne:

nyama ndiro
Pamusoro pe broccoli yakabikwa
yakasanganiswa necauliflower
nehuku yakagochwa
Semuto wekuwedzera mafuta kuhove dzegungwa dzakadai semaprawn, lobster uye crab. Mazhinji shellfish ane mapuroteni akawanda uye akaderera mumacarbohydrates, asi haana mafuta.

Chimwe chinhu chatinofanira kufunga nezvacho ndechekuti sezvo isina zai, zvinoita kuti muto unogona "kupwanya" (kana kupatsanurwa) kana wakabikwa mucasserole kana ikanyunguduka mushure mekuva mufiriji. Patinenge tichida kuipisa zvakare, zvinokurudzirwa kuipisa zvinyoro muhari, ichikurudzira nguva nenguva kuitira kuti irege kupisa pasi, kusvikira yanyanya kupisa.

Mazano ekuwana keto béchamel yakanaka

Iyi keto cheese sauce recipe iri nyore kuita hafu, kana kota, kuti ikwane yako inotevera béchamel-yakafukidzwa kudya. Paunenge uchidziyisa, ita saizvozvo pamusoro pekupisa kwakanyanya, uchifambisa nguva dzose, sezvo muto unogona kupatsanurwa.

Tinokurudzira shred cheese neruoko kuti uwane kugadzikana kwakatsetseka. Iyo pre-shredded cheese yakaputirwa nemusanganiswa we cornstarch inodzivirira kuti isanamatira, saka izvi zvichadzivirirawo kuti irege kunyunguduka zvakanaka. Mukaka wearumondi unogonawo kushandiswa mumutsara uyu, kunyange zvazvo tichida kushandisa heavy whipping cream.

Chenjerera kumuto wako paunenge uchibika. Iwe unofanirwa kunyatsoikuchidzira panguva yekubika kuti uve nechokwadi chekuti hapana mapundu, zvese zvakasanganiswa zvakanaka, uye hapana chiri kupisa pasi pepani.

Tichadawo mvura shoma yekudzikisa muto kusvikira wawana kuwirirana kunodiwa. Zvakare, huwandu hwemvura huchasiyana zvichienderana nekureruka kwatinoda béchamel uye zvatinoda kuishandisa. Kune pasita, isu tichada kuti kirimu ive yakaonda, sezvo pasta ichanyorovesa yakawanda yemuto. Pane kudaro, kune miriwo mitsva iyo inobvisa imwe mvura pavanenge vachibika, tingada muto wakakora. Ingorangarira kuramba tichirova tichiita izvi.

Kana keto dip yagadzirira, unogona kuishandira ipapo ipapo. Asi iwe unogonawo kuigadzirira mberi kwenguva uye kuichengeta mufiriji. Ichachengeta zvakakwana kweinenge vhiki. Kunyangwe ichipisa zvakare mupoto, iyo microwave inogona kushanda zvakare. Iwe unofanirwa kushandisa simba rakaderera kusvika pakati kuti usaparadzane. Kana iwe uri kugadzira muto mberi kwenguva, inofanira kuiswa mufiriji uye kushandiswa mukati memazuva maviri. Musanganiswa unozokora uri mufiriji. Kuti udzivise ganda kuti rirege kuumbwa, isa pepa rewakisi kana plastiki pamusoro, uchisangana nepamusoro pemuto. Kusveta nesimba patinenge tichichipisa, ganda richapararira mumuto.

Para congelar iyo yakaderera carbohydrate béchamel isu tinofanira kutevera matipi maviri makuru. Chekutanga, ita shuwa kuti harina mhepo. Mabhegi epurasitiki efiriza anokurudzirwa - aise pasi uye ona kuti hamuna mweya mukati mawo. Nyora iwo nezuva rechando kuitira kuti mumwedzi mishoma zvive nyore kuziva kuti ndeipi iri nani kubva pakuona kwekunaka.

Kune rumwe rutivi, kuti ubudirire kuomesa muto, unofanirawo kuziva kuti ungainyungudutsa sei. Gadzirai muhari inopisa zvishoma kusvika pakati pepakati, muchikurudzira nguva dzose kudzivirira kukora. Sezvakangoita mushure mekuva mufiriji, kiyi haisi yekuipa kamwe kamwe kuvhunduka kwekushisa.

Nzira yekukora sei pasina makhahydrates?

Mazhinji akaderera carb kana keto thickeners anogadzirwa kubva mumiriwo fiber kana chingamu uye dzimwe nguva ane mashoma kana asina carbs. Nepo mamwe makobvu anoshanda zvakanyanya kana akashandiswa mukutonhora maapplication, mamwe akanakira kubheka kana kubika.

xanthan chingamu

Xanthan gum haina net carbs uye inoshandiswa mukubika kana kukora sosi kana soups. Tichaishandisa zvishoma uye towedzera mukobvu kumasosi kana muto zvishoma nezvishoma kuitira kuti irege kukoromoka.

Zvakare, kushandisa yakawandisa xanthan chingamu kunogona kukonzera slimy kana rubbery manyorerwo, saka kushandisa zvishoma kana kusavapo kunodiwa. Tichatanga nekuwedzera 1/4 teaspoon panguva uye toenderera mberi kusvikira tasvika pakuda kuenderana.

guar gum

Guar gum, fiber yemuriwo inotorwa kubva kumbeu yeguar chirimwa, haina net carbs. Inovandudza magadzirirwo uye kuenderana mu ice cream uye indasitiri yekubheka. Mukuwedzera, inowedzera hupenyu hwesherufu yezvokudya zvakabikwa.

Guar gum inofanirwa kushandiswa zvine mutsindo mumabikirwo nekuti inonzi ine kasere pakukora kwechibage. Guar gum inowanzoshandiswa muzvigadzirwa zvakabikwa uye zvinotonhora zvakadai semasadhidhi madhirezi uye kuzadza dessert.

Glucomannan (Konjac)

Glucomannan, fiber inonyungudika yechirimwa inotorwa kubva pamudzi wekonjac chirimwa, haina net carbs. Inoshandiswa kugadzira inotengeswa ketogenic kana yakaderera-carb noodles.

Imwe yeakanyanya kukora ejenti, glucomannan inoshanda zvakanyanya kana yasanganiswa nemvura shoma inotonhora uye inowedzerwa mushure mekunge muto, muto, kana muto wabikwa. Inoenderera mberi nekukora mabikirwo sezvaanotonhorera, saka iva nechokwadi chekuishandisa zvishoma.

Agari Agari

Agar agar, chirimwa-based gelatin imwe nzira, inogadzirwa kubva mugungwa. Kunyangwe ichiwanzo shandiswa mukutonhora kwekushandisa senge dhizeti, jellies, puddings, kana sosi, inogona kuwedzerwa kusvika kumagumo ekubikira uye yozobvumidzwa kutonhora kukora soups kana sosi.

Agar agar inofanira kutanga yanyunguduka mumvura, segelatin, uye ichawedzera zvishoma nezvishoma. Papupuni, inopa angangoita 0,5 magiramu emambure carbs uye inowanikwa mune flakes kana hupfu.

Jelly

Gelatin chikobvu chinogadzirwa nemhuka. Gelatin inogona kushandiswa kukora sosi kana madhiri, senge agar agar. Iyo inowanzonyungudutswa mumvura isati yashandiswa mukubika. Zvakare, zvinotora nguva kuti mabikirwo atange kukobvu kana kusimba.

Kwete-kubika mapee uye cheesecake anova akaoma zvakakwana kuti acheke kutenda kune gelatin. Kunyange zvazvo gelatin isiri iyo yakanakisisa yekubika kubika, inogona kupa makiki kunzwa kunetseka.