Ngithanda ukuba ne- chocolate ngekusasa , futhi, ngithanda ukuba ne- quinoa yekusasa, ngakho-ke le recipe ye-quinoa ye-quinoa ingcono kakhulu kimi. Unamaprotheni amaningi anempilo futhi aphansi kakhulu avela ku-quinoa, ngakho-ke iphelele kubantu abadla imifino kanye nezindwangu. Izingane zizothanda ushokoledi nesiraphu ye-maple, futhi abazali bazoyithanda inhlanganisela enempilo yamaprotheni, i-fibre nezithelo.
Le recipe iyinhlobo yemifino, i- vegan , iphrotheni ephezulu, i-sugar-free ne-gluten ehlanzekile. Uma ubheka ukususa ushukela ngokuphelele, shintsha isiraphu ye-maple ukuze uthole isipuni noma ibhotela lezintandokazi zakho ezimbili. Yum!
Bheka futhi: Imibono ephezulu yeprotheyini yokudla kwasekuseni yemifino nezitshalo
Okuzokwenza
- 1/2 indebe ye-quinoa
- 1 inkomishi amanzi
- 2/3 inkomishi ushokoledi ubisi soy
- 1 tbsp i-cocoa powder
- 1 tbsp isiraphu yemephu (noma enye i-sweetener: zama
- i-agave nectar noma
- isiraphu esibomvu ilayisi )
- Ibhanana elilodwa, lisikiwe noma ligcotshwe
- U-Dash olwandle noma usawoti we-kosher
Indlela Yokwenza
Okokuqala, ukushisa i-quinoa ne-stovetop yamanzi cishe imizuzu emihlanu. Ngemuva kwemizuzu emihlanu, engeza ubisi lwe-chocolate soy, uvuselele ukuhlanganisa, ukunciphisa ukushisa kuya phansi, nokushisa eminye imizuzu engu-5-7, kuze kube yilapho umele uketsheziwe futhi i-quinoa ithambile futhi iphekwe ngokugcwele. Ungadinga ukungeza uketshezi oluthe xaxa uma kudingeka.
Uma i-quinoa iphekwe ngokugcwele, susa i-pan ngokushisa bese ugoqa ku-cocoa powder, isiraphu ye-maple ne-banana tincetu.
Engeza i-dash kasawoti uma ungathanda, ukusiza nje ukukhipha wonke ama-flavour.
Jabulela!
Amanothi we-Recipe:
- Le recipe nayo iyoba mnandi ngamanye amantongomane aqoshiwe, amajikijolo, noma ibhotela le-peanut noma elinye ibhotela le-nut elifakwe kulo. Ukuze uthole ukunambitheka okungeziwe, engeza ukuxubha kwesinamoni noma ukudonsa noma kokubili kwe-vanilla.
- Qaphela ukuthi nakuba le recipe ikhululekile ushukela ocolile, amaningi amaningi ase-soy ane-sugar added. Uma ubheka ukunciphisa ushukela wakho, bheka ubisi obuswakama-soy. Ungasebenzisa okujwayelekile (okungenayo i-chocolate enambithekile) ubisi lwe-soy kule recipe uma ungathanda, bese ufaka isipuni esengeziwe noma i-cocoa powder ukuze wenze umehluko. Jabulela!
Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 278
Ingqikithi yamafutha: 4.0g, 6%
I-Fat egcweleyo: 0.7g, 4%
I-cholesterol: 0mg, 0%
I-sodium: 41mg 2%
Ingqikithi yama-carbohydrates 55.0g, 18%
I-Fiber Diet: 5.8g, 23%
Ama-Sugars: 19.5g,
Amaprotheni: 8.5g
I-Vitamin A 3% • I-Vitamin C 14% I-Calcium 13% • I-Iron 21%
I-CalorieI-akhawunti ithi le recipe yile:
- Iphansi ngaphansi kwamafutha agcwele
- Ayikho i-cholesterol
- Iphansi kakhulu ku-sodium
- Ephakeme ema-manganese
- Iphezulu ku-magnesium
- Iphezulu kakhulu ku-vitamin B6
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 219 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 150 mg |
| Ama-carbohydrate | 47 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 5 g |