Indlela Yokwenza Ikhalori Eliphansi I-Berry Ikhubekisa

01 ngo-04

Indlela Yokwenza Ikhalori Eliphansi I-Berry Ikhubekisa

Hlola uhlu lwezithako ze-khalori ephansi, futhi uzobona ukuthi empeleni ungenza inhliziyo yakho ibe mnandi ngokungena esitsheni esifudumele, esine-steamy salesi dessert esiphundu esiphundu! Ama-blueberries nama-raspberries alayishwa i-vitamin C, kanti ama-blueberries anika ama-phytochemicals angase abe nemiphumela emihle empilweni yakho. Okuphezulu kuqubuka ngenhlanganisela ye-oats egcwele okusanhlamvu, ehlinzeka ngemithwalo yefayibha futhi iboniswe ukunciphisa kokubili okukonke kanye ne-LDL cholesterol. Engeza kulokho umthamo omncane we-walnuts oqoshiwe ocebile kuma-phytochemicals namafutha enempilo futhi une-dessert enempilo! Yebo, kancane ushukela wengezwa ngobumnandi obuncane, kepha bukela usayizi wesabelo sakho futhi ujabulele ngaphandle kokulahlwa ngokweqile!

Ukuze wenze ubhiya wekhalori ephansi uqhume, uzoqala ukufuna ukuqoqa ndawonye izithako ezidingekayo. Uzodinga:

3/4 indebe ye-blueberries entsha noma efriziwe (thawed uma amajikijolo ayelisiwe)

I-3/4 indebe i-raspberries enamaqanda noma efriziwe (thawed uma amajikijolo ayaqhwa)

1 I-Tbsp ijusi ye-orange

2 Tbsp ushukela granulated

1/2 indebe eqoshiwe

1/4 indebe ephethe ishukela elibomvu

2 Tbsp oqoshiwe ama-walnuts aluhlaza

1 Tbsp i-canola amafutha

I-tsp 1 isinamoni yomhlabathi

1/4 tsp usawoti

02 ka 04

Lungisa i-Berry Filling

Okokuqala, qinisekisa ukuthi upheshisa ihhavini ukuze kuthi lapho ibheyili yakho iqoqa, i-ovini izoshisa futhi ilungele ukubhaka! Hlangisa ihhavini ku-375 ° F.

Manje, ku-bowling medium size mixing, hlanganisa amajikijolo. Khumbula ukuthi uma usebenzisa amajikijolo amaqhwa, uzofuna ukuwagxilisa ngaphambi kokuqala. Ungakwenza lokhu noma ngokufaka kwabo esiqandisini amahora ambalwa ngaphambi kokuqala, noma ngokuwahlanza emanzini apholile emkhathini omkhulu. Kungakhathaliseki ukuthi yikuphi, qiniseka ukuthi uqeda noma yikuphi amanzi okudlulayo ngokubambelela ngamathebhu wephepha.

Ufafaze ushukela we-granulated phezu kwamajikijolo, bese uphazamisa ijusi le-orange phezu kwamajikijolo. Hlanganisa ushukela bese ugxila emajikijolo kuze kube yilapho zonke izithako zihlanganisiwe ngokulinganayo.

Hlanganisa ipanki yokubhaka yama-intshi engamatshumi ayisishiyagalolunye engaphenduki nge-non-stick yokupheka, bese uthele amajikijolo epanini.

03 ka 04

Lungiselela i-Topping

Ukuze ulungise ukusika, uthele ama-oats kwisitsha esiphakeme sokuxuba. Engeza ishukela elimnyama eligcwele. Bese ufafaza isinamoni yomhlabathi kanye nosawoti ube yingxube ye-oat. Ukusebenzisa imfoloko, hlanganisa ama-oats, ushukela omnundu, isinamoni, nosawoti futhi uqiniseke ukuthi baphonswa ngokulinganayo ndawonye.

04 ka 04

Bhaka i-Berry Crumble

Manje ufafaza i-oat ingxube ngokulinganayo phezu kwenhlanganisela yeberry, uqinisekise ukuthi ukumboza imiphetho kanye. Beka i-berry iqhume kuhhavini, bese ubhake imizuzu engu-25, kuze kube yilapho ingxube yeberry iqala ukuqhuma ezinhlangothini ze-dessert. Susa, futhi uvumele ukupholisa imizuzu eyishumi.

Lesi sidlo siyakhonza kangcono ngokushesha ngemuva kokubhaka kuyilapho kuhle futhi kufudumele. Siyakujabulela ukuyikhonza nge-yogurt encane ye-yogurt noma ice cream ephansi .

Ikhonza 4

Ngokukhonza amaKhalori 183, ama-7gm amafutha, i-Carbs 30 gm, i-Pro 3gm

Qaphela: Ungasebenzisa ama-ramekins amancane amancane uma uthanda. Benza ama-dessert amnandi kakhulu okuzijabulisa. Mane nje uhlukanise ingxube yensimbi kanye nenhlanganisela yokugcoba ngokufanayo phakathi kwamagundane amane uma ulungiselela ukubhaka ubhisikidi.

Bhaka i-berry iyaqubuka njengoba kufundiswe iresiphi yangempela. Kodwa-ke, ngoba izinwele zomuntu ngamunye zizoba zincanyana, qala ukuhlola ukuqubuka kokunikela ngomusa ngemva kwemizuzu engu-15 yokubhaka. I-berry encane egoqa kufanele iphekwe ngokuphelele ngamaminithi angaba ngu-20.