Ngiye ngazama izindlela eziningi zokupheka kwe-granola bar, futhi ngifinyelele esiphethweni sokuthi ayikho indlela eyodwa engakulungile yokwenza. Kunezidingo ezithile eziyisisekelo, kodwa ngaphesheya kwalokho, ungaba nokudala ngempela. Udinga ukuqala ngamanye okusanhlamvu - i-oatmeal yendabuko. Ngiye ngengeza uketshezi lwe-quinoa ( ama-quinoa flakes ) kulawa ukuze kube nokudla okunomsoco (i-quinoa ine-amino acid ephelele yokusanhlamvu, futhi icebile ensimbi). Ama-quinoa flakes yizinhlamvu ze- quinoa eziye zacutshungulwa zibe ama-flakes afana nama-oatmeal, ngenxa yokusanhlamvu okushisayo. Ngokuvamile ungathola ama-quinoa flakes ku-Whole Foods noma ezitolo zezokudla. (Ama- flakes e-quinoa nawo aphelele ekungezeni izinto ezibhaka njenge-isinkwa nama-cookies).
Engeza noma yimaphi amantongomane, imbewu, nezithelo ezomisiwe oyithandayo ku-oatmeal nezinye izinhlamvu. Khona-ke konke okudingayo kuyisibopho - okwanele ukubamba konke ndawonye. Ngokujwayelekile, lowo uju noma i-maple isiraphu, amafutha omifino, kanye / noma ibhotela le-nut. Ngithanda isiraphu ye-maple ngaphezu koju ngoba ukunambitheka kuyisimanga esincane. Ngifake ukuthinta ibhotela le-peanut, kodwa hhayi kakhulu kangangokuthi ligcwala amanye ama-flavour. Ngithanda ukubhaka ama-granola amabhalela ngoba ngithokozela ukunambitheka okwenziwe ngezithelo, kodwa akudingekile ngempela - abantu abaningi bamane beshaya imishayo ngaphambi kokuyisika.
Okuzokwenza
- 2 izinkomishi oats avamile
- 1 inkomishi ye-quinoa flakes
- 1/2 izinkomishi zamantombazane (kanye / noma imbewu yokuzikhethela: ama-pecans, ama-almonds, ama-walnuts, imbewu ye-sunflower, njll)
- 1/2 indebe omisiwe izithelo (omisiwe, cherries, cranberries, njll)
- I-1/2 indebe emnyama ushokoledi chips
- 1/4 indebe yamafutha omifino
- 1/3 indebe i-maple isiraphu
- Okuzikhethela: i-3 tablespoons ye-peanut butter
- 1/4 indebe ukukhanya ushukela obomvu
- 1 ithisipuni i-vanilla
- 1/2 isipuni usawoti
Indlela Yokwenza
- Hlangisa i-ovini ukuya ku-350 F. Faka i-pan yokupaka isikwele esingu-9-intshi nge-aluminium foil. Gcoba kancane i-foil ne-oyela yemifino.
- Beka amafutha wezipuni amane wezipuni, isiraphu ye-maple, ibhotela le-peanut, neshukela elibomvu kumbeki wokufaka ama-microwave noma indebe yokulinganisa. I-microwave ngobumnene ekushiseni okuphansi ngamasekhondi angu-30 noma kunjalo, noma kuze kube yilapho izithako zingaxhunyaniswa ndawonye kalula. Hlanganisa i-vanilla nosawoti.
- Hlanganisa ama-oatmeal kanye ne-quinoa ama-flakes ndawonye esitsheni. Hlanganisa ama-nut kanye nezithelo ezomile, bese ubangenisa emxukeni we-oatmeal. Faka ama-chip chips.
- Engeza ingxube ye-liquid engxenyeni ye-oat bese uqhubezela kuze kube yilapho izithako ezomile ziboshwe kahle. Ingxube kufanele ibe ne-sticky futhi kufanele iqale ukuhlangana ndawonye. Uma kungenjalo, futhi kubonakala sengathi iyomile futhi igwebekile, engeza isiraphu eminingi ye- maple kuze kube yilapho isenza.
- Cindezela ingxube phansi ngokuqinile epanini. Gcoba uhlamvu oluncane lwe-aluminium bese ulisebenzisa ukuze ucindezele ingxube phansi egumbini njengenhla ngokushelela nangokuqinile ngangokunokwenzeka.
- Faka i-pan kuhhavini bese ubhake imizuzu engu-15 kuya kwezingu-20, kuze kube yilapho okusanhlamvu kuvela khona futhi kuphunga elimnandi. Susa kusukela kuhhavini bese uvumela ukupholisa imizuzu engu-10. Qedela i-pan yokupholisa endaweni esiqandisini, futhi imiphumela emihle kakhulu (okungenani i-crumbly), ulinde kuze kube yilapho ingxube ifakwe kahle ngaphambi kokuyibeka emagcekeni.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 222 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 17 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 5 g |