Gugusan Benih Sihat (3 Bahan, Sihat)

Ini Kelompok Benih yang Sihat are delicious chocolate treats loaded with seeds for a super-snack rich in zinc, magnesium, iron, protein, fiber, and healthy fats.

Isi kandungan

+ Lihat Lagi- Lihat Kurang

Walaupun keseluruhan resipi ada di bawah, jangan terlepas semua petua saya di bahagian bawah, termasuk pertukaran bahan, petua memasak saya dan gambar langkah demi langkah!

Seed Clusters

Ini Kelompok Benih yang Sihat are delicious chocolate treats loaded with seeds for a super-snack rich in zinc, magnesium, iron, protein, fiber, and healthy fats.

5 daripada 3 undi

Cetak ULASAN Jimat Diselamatkan!

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Masa persediaan: 10 minit minit

Masa Beku: 10 minit minit

Jumlah masa: 20 minit minit

Kursus: Pencuci mulut, Makanan ringan

Masakan: Amerika

Hidangan: 13 Tumpuan

Kalori: 93.6 kcal

Pengarang Carine Claudepierre

Mod MasakElakkan skrin anda daripada menjadi gelap

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Ramuan

Peribumi AS - metrik

• ▢ 3 auns Dark Chocolate - 55% untuk snek manis, 70% untuk sederhana manis, atau 85% untuk rendah gula (nota 1)
• ▢ 1 ¼ cawan Benih - I am using 1/2 cup pumpkin seeds, 1/2 cup sunflower seeds and 1/4 cup sesame seeds (note 2)
• ▢ 1 sudu teh Minyak Zaitun - (nota 3)

Pilihan

• ▢ 1 cubit Serpihan Garam Laut

arahan

• First, pick the type of chocolate you love. For very low-sugar clusters, pick 85% cocoa, or 70% for a sweeter treat. For very sweet clusters, use 55% cocoa chocolate.
• Line a large sheet that fits in your freezer with lightly oiled parchment paper. Set aside.
• In a microwave-safe glass bowl, add the squares of chocolate and oil.
• Panaskan dalam ketuhar gelombang mikro selama 30 saat, kacau antara setiap satu sehingga cair sepenuhnya.
• Fold in the seeds, and use a rubber spatula to stir and coat the seeds entirely.
• Drop a tablespoon of the batter on the prepared sheets and repeat, leaving some space between each cluster. I made 13 clusters.
• If you like, sprinkle extra seeds on top.
• Pop the sheet in the freezer for 10-12 minutes until the chocolate hardens and the clusters are set.
• Hidangkan dengan secubit kepingan garam laut.

Nota

Nota 1Mana-mana coklat sesuai dalam resipi ini. Pilihan coklat bergantung pada selera dan jangkaan kemanisan anda. Saya suka bar coklat degustasi berkualiti tinggi daripada 70% koko hingga 85% koko. Tetapi jika anda seorang penggemar makanan manis, 55% koko menghasilkan gugusan manis yang lazat.

Nota 2: You can use 1 1/4 cups of pumpkin seeds only, or swap some of the pumpkin seeds for more sunflower seeds, and play with the ratio of each. Don’t use flaxseed or chia seeds. Flaxseeds need to be ground to be absorbed by the body. Chia seeds need to be soaked, and soaked chia seeds won’t bind in the melted chocolate.

Nota 3:Or any low-flavor oil you have at home. This helps melt the chocolate, you can skip this if oil-free.

Pada Suhu Ambien: Store the clusters in an airtight container in the fridge for up to 2 weeks. Freeze them for up to 1 month in Ziploc bags, eat frozen or thaw for 30 minutes at room temperature before eating.

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Pemakanan

Berkhidmat: 1kelompok | Kalori: 93.6kcal | Karbohidrat: 5.9g | Protein: 2.3g | Lemak: 7.6g | Lemak tepu: 2g | Lemak tak jenuh ganda: 2.4g | Lemak tak jenuh tunggal: 2.1g | Lemak trans: 0.002g | Natrium: 1mg | Potasium: 66.7mg | Serat: 1.4g | gula: 0.2g | Vitamin A: 3.2IU | Vitamin C: 0.1mg | Kalsium: 33.3mg | Iron: 1.2mg | magnesium: 41.4mg | Fosforus: 82.5mg | zink: 0.7mg

Bahan dan Pengganti

Anda hanya memerlukan tiga bahan mudah untuk membuat resipi ini. Berikut ialah cara memilih dan menukarnya.

• Dark Chocolate – This is the “glue” that holds the clusters together and provides the main flavor. I like 70%-85% cocoa, but you can use 55% if you prefer a sweeter treat.
• Seeds (Pumpkin, Sunflower, Sesame) – These are the star of the show, providing all the crunch, protein, fiber, and healthy fats.
• Minyak Zaitun – This helps the chocolate melt smoothly and gives the final clusters a nice, shiny finish. You can also use melted coconut oil.

How to Make Healthy Seed Clusters (in Pictures)

Petua Carine

Izinkan saya berkongsi beberapa petua lagi untuk kluster yang sempurna.

• Tingkatkan Protein – If you want to add even more plant-based protein, you can easily swap the sesame seeds for hemp seeds.
• Best Seeds – I don’t recommend using flax or chia seeds in this recipe. Flax needs to be ground for your body to absorb it, and chia seeds need to be soaked, which doesn’t work well with melted chocolate.
• Add Sweetness – For a chewy texture and extra sweetness, you can replace some of the seeds with dried cranberries or finely chopped dates.

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