I-oatsight oats ingenye yezinkathi zokudla zokuphumula ezisheshayo, ezilula, futhi ezinempilo, ikakhulukazi ekuseni ekuseni kakhulu lapho isikhathi sokulungiselela isidlo sasekuseni esinomsoco singekho.
Njengoba igama lisho, lekusasa lithatha "ubusuku bonke" ukuba bahlangane. Ubusuku obandulele, hlanganisa ama-oats aqinisekisiwe ayenziwe nge-gluten adala endala noma umkhiqizo wakho owuthandayo noma umkhiqizo ongelona ubisi, okungukuthi ubisi, ubisi lwe-almond, ubisi lwe-cashew, ubisi lwe-soy, i-yogurt yama-Greek, njll kanye nokusikisela kokunambitheka kwemvelo, okunjalo isiraphu ye-maple, i-agave nectar, noma uju.
Njengoba i-oats igubha ngobusuku bonke, iyancipha njengoba ithola ubisi / yogurt kanye ne-sweetener. Le nhlanganisela izongena ekuqaliseni okuhle futhi okunempilo kuze kube usuku lapho uvuka ekuseni.
Iresiphi engezansi yindlela elula yokulungiselela i-oats yama-night-free yama-gluten, isethi eyisisekelo yezingqimba zokwakha ezilula. Uyengeza i-flair futhi uyifake ngokwezifiso ukuze uyenze!
Hlanganisa ama-oats ngobusuku ekuseni bese wengeza i-yogurt eyengeziwe noma ubisi uma ufisa ukungahambisani kahle. Ukusebenzisa i-yogurt yesiGreki kuyoholela ekufuseni kwasekuseni kakhulu; uma ngihamba umzila we-yogurt ngihlale ngifaka izipuni ezimbalwa zegagurt yesiGreki ekuseni ukuze ngenze ingxube encane ne-creamier.
Uma usuyisisekelo sakho, manje sekufika kumnandi. Engeza ama-strawberry aqoshiwe, ubhanana, ama-raspberries, ama-blueberries ... noma zonke ezine!
Ukuze uthole amaprotheni engeziwe kanye nokukhulisa i-fiber, ungaxuba ku isipuni sembewu ye-flax, imbewu ye-chia, noma imbewu ye-hemp. Ukuze uthole ukukhahlela okumnandi, engeza uju owengeziwe, isiraphu ye-maple, noma i-agave nectar, ukunambitha. Ukuze uthole okuningi, faka ukhetho lwakho lwamantongomane aqoshiwe, njenge-almond, ama-walnuts noma ama-pecans.
Qaphela nge-oats-gluten-free: Ama-oats avame ukukhula emasimini afanayo njengama-grains angenawo gluten, njengokolweni, ibhali, ne-rye, futhi avunyiwe, agcinwe futhi asetshenziswe ngemishini efanayo. Ngenxa yalolu daba lwe-cross-contamination, ukudla ama-oats "avamile" uma kulandela ukudla okungenayo i-gluten kungaba yingozi. Uma uthengisa ama-oats kanye ne-oatmeal, qiniseka ukuthi ubuka ilebula ukuqinisekisa ukuthi i-gluten ayiqinisekisiwe.
Kubalulekile ukuthi uqaphele ukuthi amaphesenti amancane alabo abalandela ukudla kokudla okungenayo i-gluten ngezizathu zempilo asabela kuma-oats, noma ngabe i-gluten ayiqinisekisiwe, ngenxa yeprotheni e-oats okuthiwa i-avenin. Kunconywa ukuthi uxoxe nodokotela wakho mayelana nokuletha ama-oats ekudleni kwakho uma unezinkinga zezempilo ezihlobene ne-gluten.
Okuzokwenza
- Oats 1/2 indebe gluten-free eqoshiwe
- Ubisi lwe-1/2 wekomishi, ubisi olungelona ubisi, noma i-yogurt yesiGreki (ngaphezu kwalokho, uma ukungahambisani kahle kufunwa ekuseni)
- 1 isipuni uju, i-agave, noma enye i-sweetener yemvelo eyintandokazi
- 1/3 indebe amajikijolo noma izithelo (noma ngaphezulu, ngokuthandayo)
- 1-2 amathisipuni aqoshiwe amantongomane
- 1-2 wezipuni
- imbewu yefilakisi
- imbewu ye-hemp
- imbewu ye-chia
Indlela Yokwenza
- Esikhatsini esincane, hlanganisa i-oats e-gluten-free-rolled, ukhethe ubisi / ubisi obungasiwo ubisi / noma i-yogurt yogurt, nokukhetha okunandi. Vala futhi ubambe ubusuku bonke.
- Ekuseni, gubungula i-oat mix night mix. Engeza ubisi olwengeziwe / ubisi olungelona ubisi / noma i-yogurt yesiGreki, uma kuthanda ukuhambisana okuncane.
- Gcoba ama-oats ngobusuku ngokukhethwa kwe-toppings, okusho izithelo, amajikijolo, imbewu, amantongomane, kanye / noma i-sweetener eyengeziwe.
- Jabulela ngaso leso sikhathi, noma phakamise ukudla kwasekuseni okuhlosiwe kusitsha sokuya ukuze ujabulele ekuseni ekuseni.
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo ukuqinisekisa ukuthi umkhiqizo awunama-gluten. Abakhi bangashintsha amafomu womkhiqizo ngaphandle kwesaziso. Lapho ungabaza, ungathengi noma usebenzise umkhiqizo ngaphambi kokuxhumana nomkhiqizi ukuqinisekisa ukuthi umkhiqizo awunawo gluten.