I-Blueberry ne-vanilla zenzelwa omunye nomunye, futhi zihlangana ndawonye kahle kule ndawo yasekuseni yase-quinoa!
I-quinoa yi-okusanhlamvu okuphelele okumnandi okugcwele iphrotheni enesitshalo esinempilo. It has texture efanayo kuya couscous kodwa une ukunambitheka okuningi nuttier futhi kancane kancane. Ingasetshenziswa kokubili izitsha ezinomsoco nezomnandi. Kulula kakhulu ukulungiselela nokupheka ngokushesha kunomsila!
Lesi sitsha sasekuseni se-quinoa sinikeza amaprotheni umzimba wakho ufisa ekuseni ngaphandle kokupheka amaqanda noma inyama yasekuseni ! Kuyindlela engcono yokudla yemifino enempilo enempilo futhi enempilo yokudla kwasekuseni. Kungenziwa i-vegan ngokufaka ubisi lwenkomo nge-almond, soy, noma ubisi lwekakhukhunathi. Khumbula nje ukuthi ubisi lweenkomo kanye ne-soy milk pack iphi amaprotheni amaningi nezakhi kunamanye amabutho! Futhi, bheka enye eqinisekisiwe nge-calcium nezinye izakhi ukuze uthole izinzuzo zezempilo.
Ngithanda ukudla lokhu kudla kwasekuseni kushisa, kepha kungakhonzwa kubanda. Ungaxuba izithelo nama-flavorings. Zama ukungeza i-maple ngama-apula noma ukugcina i-vanilla kodwa wanezela ama-strawberry. Kuyinto yokudlela yasekuseni ehambisana nendawo ehlukahlukene enikezela ukuqala okuhle ngosuku lwakho!
Okuzokwenza
- 2 izinkomishi lonke ubisi (noma i-almond, soy, kakhukhunathi, noma skim!)
- 1 1/2 izindebe eziphekwe i-quinoa (ephekwe ne-1 ithisipuni kasawoti)
- 1 ithisipuni i-vanilla isuswa
- 1/2 indebe ye-blueberries
- 2 I-sugar tables (noma uju)
Indlela Yokwenza
- Pheka i-quinoa ngokusho kwemiyalelo yephakheji, ufaka isipuni sikasawoti.
- Sishisa ubisi epanini elincane. Engeza i-vanilla, i-sweetener, ne-quinoa. Pheka imizuzu embalwa, kuze kufike i-quinoa.
- Beka okusanhlamvu okushisayo ezitsheni ezimbili. Phezulu ngama-blueberries amasha bese ukhonza ngokushesha!
- Kungasetshenziswa futhi kubanda!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 526 |
| Inani lamafutha | 30 g |
| I-Fat egcwele | 24 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 26 mg |
| Ama-carbohydrate | 60 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 9 g |