Izindlela zokupheka eziningi ze- oatmeal zinyene, njengekhukhi le-oatmeal elibhaka. Lo moya ophethwe yi-oatmeal ngempela uhlala egameni lakhe eliphefumulayo. Okokuqala, i-oatmeal iphekwe esitofu. Khona-ke ungeza ama-flavorings, izikhupha zamaqanda futhi ekugcineni ushaywa amaqanda abamhlophe. Umphumela uwuphefumula oatmeal ophekiwe ozwakalayo olula futhi onomoya njenganoma yikuphi ukuphefumula. Ngisebenzisa i-demerara noma i-turbinado ushukela phezu kwalokhu okuphekwe yi-oatmeal souffle, ngoba ama-crystals ashukela amakhulu kunokweshukela ovamile, enikeza phezulu kwaleli bhisikidi e-oatmeal ebhakabhaka, umbala nokuvutha.
Okuzokwenza
- 1 inkomishi ubisi
- 1 isipuni ibhotela
- I-3/4 indebe eqoshiwe
- 1/4 inkomishi ethafeni yama-yogurt yogurt
- 1/3 inkomishi ushukela obomvu
- Amaqanda amakhulu amathathu, ahlukaniswe
- 1/2 isipuni sinamoni
- 1/4 ithisipuni usawoti
- 1/4 indebe i-Demerara ushukela, ushukeladi noma ishukela elibomvu elimnyama
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-325 degrees F. I-Butter 6 amaqanda noma uphefa ngokupheka.
- Beka ubisi nebhotela epanini elincane (qhathanisa amanani), futhi ulethe ekubileni nje. Engeza i-oats egoqwe, futhi unciphise ukushisa kuya ephakathi. I-oatmeal yokupheka, igqugquzela ngezikhathi ezithile, kuze kube yilapho cishe wonke amanzi eshicilelwe.
- Susa i-oatmeal kusuka ekushiseni. Gcoba i-yogurt yesiGreki, 1/3 indebe yeshukela ensundu, izikhupha zamaqanda, isinamoni nosawoti.
- Esikhathini esitsheni esihlanzekile, shaya amaqanda abamhlophe kuze kube yifomu eliqinile eliphakeme. Ngenisa kancane ube yingxube ye-oatmeal. I-spoon oatmeal umoya we-souffle ibe ngamagundane aphekwe. Fafaza ushukela weDemerara. Bhaka amaminithi angu-12-20, kuze kube segolide nokuzikhukhumeza. Isikhathi sokubhaka sincike ekutheni ubukhulu kanye nokuma kwezimvu zamagundane.
Uma umqondo wokwenza umoya (ngesikhathi sokudla kwasekuseni, kuzo zonke izinto!) Kuyinkimbinkimbi, ungakhathazeki. Kubonakala kuyinkimbinkimbi, kodwa kuyinkqubo elula yokwenza umoya wakho uphefumule kahle futhi uhlanzeke. Hlola lesi sihloko kusuka ku-Food Network esibizwa ngokuthi "Relax, It's Just A Souffle" esibonisa isinyathelo ngesinyathelo indlela yokwenza umoya ophefumulayo.
I-oatmeal iye yaziwa isikhathi eside ngokuba ukudla okududuzayo, kanye nesidlo sasekuseni esinempilo. Impilo Yansuku zonke ibeka ezinye zezizathu zokuthi kungani kufanele ucabange ukuqala usuku lwakho nge-oatmeal:
- Ama-oats aqukethe kokubili i-fiber e-soluble ne-insoluble . Izintambo ezifubhaxazayo zakha i-gel evczyctic ewusizo ekunciphiseni i-cholesterol kanye nokuzinzisa amazinga e-glucose egazi. I-fiber engenayo i-oats kusiza ukuhlinzeka ngokuhlangenwe nakho "okuhambayo" ngokunciphisa ukuqeda nokuthuthukisa impilo yamathumbu. Yeka indlela enhle yokwenza inhliziyo yakho ne-colon ukumomotheka.
- I-oats yenza ibhulakufesi elula, elinganiselayo. Enye indebe ye-oatmeal ephekiwe iqukethe ama-calories angu-150, amagremu amane e-fibre (cishe engamakhemikhali angama-half ahlanganisiwe), namagremu ayisithupha amaprotheni. Ukwandisa amaprotheni okuqhubekayo, indlela engiyithandayo yokudla i-oatmeal ine-swirl ye-almond ibhotela ngaphakathi. Le combo enamandla izokugcina kude nokuvakashelwa phakathi kwamabili emshinini wokuthengisa.
- Ama-oats ahlinzeka ngamaminerali abalulekile . Oatmeal ecebile ngokwemvelo iqukethe i-thiamin, i-magnesium, i-phosphorus, i-zinc, i-manganese, i-selenium, nensimbi.
- Ama-oats ajwayelekile ngokwemvelo , kodwa hlola nabakhiqizi ukuqinisekisa ukuthi imikhiqizo yabo ayenziwanga ngokusebenzisa imishini efanayo nezinye izinhlamvu ezingcolisa. (Njalo uthenge imikhiqizo ye-gluten-free kusuka ezinkampanini ezihloniphekile futhi ufunde amalebula okudla ngokucophelela.)
- Ama-oats angakusiza ukuba ulawule isisindo sakho ngokukugcina uzizwa ugcwele isikhathi eside. Ngokudabukisayo, ama-carbs avame ukugwetshwa futhi abesabeke labo abafuna ukulahla amakhilogremu ambalwa, kodwa ukukhetha konke okusanhlamvu kungadlamba indlala futhi ngesikhathi esifanayo kuhlinzeke ukuthi "ahhhh" ejabulisayo abathandi be-carb bafisa. Kodwa, njengokunye okunye ukudla, khumbula izingxenye zesilinganiso.