Ama-oats angumthombo omuhle kakhulu we-fiber ephilile, amaprotheni, kanye nensimbi. Okuhle kunakho konke, ukudla okujwayele futhi okulula njengokudla kokudla okungenamsoco we-gluten . Uma ungakwazi ukubekezelela i-oats uzothola le recipe yokwenza phambili.
I-caveat ene-oats- qiniseka ukuthi uthenga ama-oats angenayo i-gluten ukuze ugweme ukungcoliswa okwenziwe ngokolweni bese uwafaka kancane ekudleni kwakho ukuze uqiniseke ukuthi ungawabekezelela. Amanye amaCeliac akakwazi.
Okuzokwenza
- 1 1/4 izinkomishi oats (Ngisebenzisa "oqinisekisiwe" i-oat mahhala oats)
- 1/4 indebe oatmeal (umhlabathi omusha, bheka amathiphu)
- 1/4 indebe amaranth
- 1 ithisipuni yokupheka soda
- 1/2 isipuni usawoti
- 1 ithisipuni ushukela (noma uju)
- 1/2 isipuni segum guar (OR xanthan gum)
- I-yogurt yogu 1 (ithafa)
- Ubisi lwekomishi elilodwa (noma ubisi lwekakhukhunathi)
- Amaqanda amabili amakhulu (ashaywa kancane)
- 1 ithisipuni i-vanilla
Indlela Yokwenza
- Hlanganisa zonke izithako ezomile esitsheni esikhulu sokuxuba.
- Yengeza i-yogurt, ubisi, amaqanda kanye ne-vanilla bese ugxuma kuze kube yilapho ingxube i-creamy.
- I-refrigerate imizuzu engu-30.
- Faka ibhotela ye-1 ithisipuni noma amafutha omnqumo omncane esikhwameni esikhulu, esinamandla. Ngomlilo ophakathi, fudumala ipani kuze kube yilapho ibhotela liphuma.
- Thela u-1/2 inkomishi ye-pancake batter epanini elishisayo bese upheka kuze kube yi-bubbles fomu futhi phansi ungumbala obomvu.
- Flip ngokucophelela uphinde upheke kuze kube yilapho ohlangothini lwesibili luhlaza okwesibhakabhaka.
- Khonza ngesiraphu ye-maple, ama-pecans aqoshiwe, ama-walnuts noma izithelo ezintsha.
Amathiphu
- Sebenzisa ikhofi ye-bean grinder ukwenza ufulawa oatsha olusha. Engeza mayelana ne-1/3 indebe gluten yamahhala futhi uphonsa izikhathi eziningana kuze kube khona ama-flakes aphansi emgqeni ocolekileyo.
- Yenza i-oatmeal batter batter kanye nefriji ebusuku ukuze uthole ukudla kwasekuseni okusheshayo, okulula.
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo. Abakhi bangashintsha amafomu womkhiqizo ngaphandle kwesaziso. Lapho ungabaza, ungathengi noma usebenzise umkhiqizo ngaphambi kokuxhumana nomkhiqizi ukuqinisekisa ukuthi umkhiqizo awunawo gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 202 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 240 mg |
| I-sodium | 457 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 13 g |