I-Low Fat Quinoa Oatmeal Amakhukhi Ngeziphuzo Zegolide Ne-Ananas Eyosiwe

Lawa makhukhi e-oatmeal athola inani lazo lokudla okunomsoco kusuka ku-quinoa, okusanhlamvu okuphezulu kwamaprotheni ase-Andes. I-Quinoa ivame ukujabulela njengesikhala esishisayo eNingizimu Melika, futhi uma ungathola ama-quinoa ama-flakes ezitolo zokudla zezempilo (ngiyabathola ku-Whole Foods) noma ku-intanethi, ungakwazi ukupheka noma ukubhaka kanye nabo ngendlela efanayo ne-oats egoqwe. Lawa makhukhi aphansi e-fatty quinoa oatmeal alula futhi ahlaziya ngenxa ye-additon ye-appleauce nebhanana elifihliwe (indlela enhle yokusebenzisa ibhanana eligqamile). Ama-walnuts agwetshiwe, izithelo zomvini zegolide, kanye ne-ananas eyomile yengeze kokubili ukudla okunambithekayo nokudla okunye.

Okuzokwenza

• 1 inkomishi ye-quinoa flakes
• 2 izinkomishi ezigobile oats (hhayi osheshayo)
• Ufulawa we-1/2 wekomishi
• 1 inkomishi yeshukela ensundu (ilayishiwe)
• 1 ithisipuni usawoti
• 1 ibhanana engaphezulu (icubuziwe)
• 1/4 indebe ye-appleauce
• 1 iqanda
• 1/4 indebe yamafutha omifino
• 2 amathisipuni vanilla
• 1/2 indebe yamantongomane (ama-pecans noma ama-walnuts, aqoshiwe)
• 1/2 indebe yewayini elimisiwe
• 2 tincetu omisiwe i-ananas (eqoshiwe)

Indlela Yokwenza

1. Preheat ovini kuya 350 degrees. Gcoba ama-walnuts oqoshiwe kuhhavini kuze kube yiphunga elimnandi, cishe imizuzu engu-8-10.
   
2. Esigodini esikhulu, hlanganisa i-quinoa, i-oatmeal, ufulawa, ushukela omdaka, nosawoti.
   
3. Gcoba ibhanana elifihliwe, iqanda, ama-appleauce, amafutha, ne-vanilla ezitsheni ezomile kuze kube yilapho uxubaniswa kahle. Hlanganisa amantongomane nezithelo ezomisiwe.
   
4. Ukusebenzisa indebe ye-1/4 yokulinganisa noma i-spoon enkulu, izingxenye zemigodi yenhlama yekhukhi kwiphepha lokukhukhi elihambisana nephepha lesikhumba, bese ubeka isilwane ngasinye inhlama kancane.
   

1. Bhaka amakhukhi aze aqale ukuthunta emaphethelweni, cishe imizuzu engu-15-20. Susa ekushiseni ku-cool.
   
2. Gcina amakhukhi ku-container engangeni.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	169
Inani lamafutha	6 g
I-Fat egcwele	1 g
I-Fat Unsaturated	3 g
I-cholesterol	10 mg
I-sodium	80 mg
Ama-carbohydrate	29 g
I-Fiber Dietary	2 g
Amaphrotheni	2 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)