Zingaki ekuseni ukubamba iphakethe le-oatmeal esheshayo futhi udla isidlo sasekuseni emizuzwini emibili? Noma uke wapheka kangaki imbiza yama-oats endala esitofu futhi wahlala phansi kwasekuseni nasemndenini wakho? Oatmeal-kuzo zonke izinhlobo zayo-kuyinto yokugubha. Futhi kunjalo le iresiphi, ngoba ihlanganisa lula kwe-oatmeal esheshayo nayo yonke ukunambitheka kokuzenzela. Kuyinto enamandla, enomusa, futhi ebaluleke kakhulu, indlela enhle ngawe nomndeni wakho ukuqala usuku.
Ukudla okuphelele kuyisimemo esamukelekile ekudleni okubaluleke kakhulu kosuku: kwasekuseni. Sikhulume okuningi ngesidlo sasekuseni (sisho i- LOT ), ngakho-ke asikho isizathu sokungena esikhwameni sakho sokusa.
Uyazi ukuthi ama-oats ahlongozwayo awazange ahloswe ngaso sonke isikhathi etafuleni lethu ? Lokhu akusho ukuthi abazange basebenze indlela yabo ezinhliziyweni zethu (ngokoqobo!) Nezidumbu zethu. Ngemuva kwekhulu leminyaka, kuyacaca ukuthi i-oatmeal ayikho ndawo.
Yini okulindele? Thola ukupheka! Ngomuso ekuseni, uzovuka esitsheni esifudumele sesinamoni nesobuso obomomothekayo bomndeni ophethwe kahle-ngaphambi kokuphuma umnyango, yebo!
Inothi likaPheka: Khohlwa ukusetha umpheki wakho omncane ebusuku ebusuku? Azikho izinkinga! Ungakwazi ukushaya kalula i-batch ku-stovetop.
Ukuze uthintane okhethekile, uphezulu ngesitsha ngasinye se-oatmeal nge-yogurt yesiGreki kanye ne-crumbled blueberry, i-vanilla, ne-cashew imigodi ye-KIND. Ngaphandle kwalokho, kungani ungenzi i-granola yakho yokugcoba? Izobambisana kahle nanoma yisiphi isithelo esisesikhathini (njenge-strawberries-yum!).
Uma ama-blueberries aphelelwe yisikhathi, ezama ukufaka endaweni yama-apula aqoshiwe nama-pecans. Ukubhanqa okunjalo okukhulu, ikakhulukazi ekuwa!
Khumbula ukugcina kahle ama-oats wakho ukuze ukwazi ukuqhubeka nokujabulela lokhu kudla okuyizinyanga zonke.
Oatmeal akuyona nje isidlo sasekuseni. Zama ukufaka i-oat ethobekile ekudleni kwakho-kuyindlela enhle yokugcina umndeni wakho ujabule futhi unempilo. Njengobhonasi owengeziwe, i-oatmeal ehlanzekile i-gluten mahhala. Ngakho unganqikazi ukusakaza uthando!
Okuzokwenza
- 2 izinkomishi steel-cut oats
- 8 izinkomishi ubisi
- 2 I-tbsp ibhotela
- 1/2 indebe ukukhanya ushukela obomvu
- I-1 tsp i-vanilla ikhishwe
- 1/2 tsp phansi sinamoni
- 1/4 i-tsp ground nutmeg
- I-1 tsp usawoti
- 1 i-pint blueberries
- Izinkomishi ezingu-1-1 / 2 eziqoshiwe, ezigcoziwe, nezinhlayizi ezingavunyelwe
Indlela Yokwenza
Beka ama-oats, ubisi, ibhotela, ushukela obomvu, i-vanilla extract, isinamoni, i-nutmeg, nosawoti ibe ngumpheki omncane. Hlanganisa ukuhlanganisa. Ukumboza bese upheka ngezansi amahora angu-4 noma ngaphezulu kwamahora amabili. Uma ulungele ukukhonza, gxuma ku-blueberries kanye ne-cashews.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 331 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 32 mg |
| I-sodium | 483 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 10 g |