I-Oatmeal i-Quinoa I-Granola Amabha

Kulula ukwenza ama-granola akho ama-super nutriti. I-quinoa ine-amino acid ephelele yokusanhlamvu futhi inothile ensimbi. I-quinoa ivame ukudayiswa esimweni sayo semvelo - ifana nembewu encane - engaphekwa emanzini ibe yi-pilaf elayisi. Kodwa ungabuye uthenge ama-flakes e-quinoa, lapho okusanhlamvu kusetshenzwa khona ukubonakala njenge-oatmeal. Ama-flakes e-Quinoa angashintshwa esikhundleni se-oatmeal kunoma yikuphi okuhle okuphekwe. Engeza noma yikuphi izithelo ezomisiwe noma amantongomane oyithandayo kule mijondolo ye-granola.

Okuzokwenza

• 1 1/2 izinkomishi quinoa (zivaliwe)
• 2 izinkomishi oats (ezindala ezenziwe)
• 1/2 amantongomane (oqoshiwe)
• 1/2 indebe kakhukhunathi (shredded)
• 1/2 indebe uju
• 1/4 ibhotela ibhotela
• 1/2 isipuni usawoti
• 2 amathisipuni vanilla
• 1/4 indebe ushukela (obomvu)
• Okuzikhethela: 1/2 isipuni sinamoni
• 1 egg ephakathi
• 1/2 indebe ushokoledi chips
• 1/2 indebe eqoshiwe eyomisiwe (njengomisiwe, i-ananas omisiwe, umango omisiwe, njll)

Indlela Yokwenza

1. Hlangisa i-ovini ukuya ku-350 F.
2. Lungisa i-9x9 noma i-9x13 yamasentimitha angu-inch pan (kuye ngokuthi ubukhulu bunjani imishayo yakho ye-granola) ngephepha noma iphepha lesikhumba, uvumela iphepha ukuthi libheke emaceleni.
   Spread oatmeal, quinoa, namanothi oqoshiwe ebhodini lokubhaka kanye ne-toast kuhhavini kuze kube segolide nephunga elimnandi, imizuzu engaba ngu-10.
3. Hlanganisa ibhotela phezu kokushisa okuphansi noju noshukela oluhlaza okwesibhakabhaka kuze kube yilapho ibhotela licibilikile bese ushukela uqothuka. Susa ekushiseni bese ugxila ku-vanilla nosawoti.
   Hlanganisa ingxube yebhotela / ushukela emanzini okugcoba nama-nati. Faka amaqanda, ushokoledi chips, nezithelo ezomisiwe.

1. Spread ingxube ku-pan yokubhaka bese ucindezela ngokuqinile epanini.
   Bhaka cishe imizuzu engu-20, kuze kube nsundu yegolide.
2. Vumela ukupholisa ngokuphelele, bese uphakamisa kusuka epanini usebenzisa isikhumba, futhi uthathe imigoqo. Gcina imigoqo ye-granola esitsheni esingenalutho.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	256
Inani lamafutha	14 g
I-Fat egcwele	7 g
I-Fat Unsaturated	5 g
I-cholesterol	86 mg
I-sodium	35 mg
Ama-carbohydrate	29 g
I-Fiber Dietary	3 g
Amaphrotheni	6 g

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