Ukufuna ukunethezeka kokudla okuncane kancane kwe-oatmeal (kodwa ephuma emnyango ekuseni)? Leli recipe elilula lokulala ebusuku "lipheka ngokwalo" ngokugubha ngobusuku obukhulu njengoba liphuma efrijini. Gcina lawa-oats emgodini we-mason ukuze ukwazi ukubamba njengoba uphuma emnyango, futhi ujabulele ubanda noma uphefumule uma usuqala ukusebenza.
Okuzokwenza
- 1/2 indebe endala oats ezenziwe
- Ubisi lwe-1/2 indebe
- 1 ithisipuni imbewu ye-chia
- 2 amathisipuni ushukela brown
- 1/8 isipuni umhlabathi sinamoni
- 1 isipuni ibhotela le-peanut
- I-banana ka-1/2, enunciwe
Indlela Yokwenza
- Esikhathini sembiza yamasoni noma esitsheni, hlanganisa ama-oats, ubisi, i-chia, ishukela elibomvu nesinamoni. Faka kahle, ukumboza kanye nesifriji ubusuku bonke.
- Ngaphambi kokuba ukhonze, gubungela ibhotela le-peanut noma ibhotela le-almond kanye ne-top ngebhanana elisikiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 444 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 37 mg |
| I-sodium | 212 mg |
| Ama-carbohydrate | 56 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 16 g |