I-PB & J oats iyinhlanganisela ephelele ye-flavour ye-sandwich yakho oyintandokazi nesidlo esingcono kakhulu sosuku! Akudingeki neze ukupheka, okwenza le recipe ibe mnandi futhi ilula! Kuphelele izinyanga zasebusika uma ufuna ukudla kwasekuseni okuphefumulayo kanye nezinyanga zasehlobo lapho into yokugcina ofuna ukuyenza ukuvula isitofu noma i-ovini!
Okuzokwenza
- Inkomishi 3/4 yobisi (inkomo, i-almond, ikhukhunathi, noma isobho)
- Ikomidi le-3/4 liqoqwe
- i-oats endala (gwema ukusebenzisa iminithi elingu-1 noma i-oats esheshayo yokupheka)
- Isipuni 1 se-peanut butter (chunky noma ebushelelezi)
- 2 amathisipuni of isiphuphuphu isiphuphu (nobusi kungase futhi esikhundleni)
- 2 amathisipuni wejelly noma ujamu (noma yikuphi ukunambitheka okuthandayo)
- ucezu kasawoti
- Isipuni esingu-1 samanoni oqoshiwe
Indlela Yokwenza
- Nquma ukuthi uhlobo luni lwesitsha ofuna ukuyisebenzisa. Kulula ukulungiselela, ukugcina, nokukhonza le recipe ye-oatmeal konke okusesitokisini esifanayo esivimbelwe umoya, njengembiza yamason noma isitsha sepulasitiki.
- Hlanganisa ubisi, ibhotela le-peanut, isiraphu ye-maple, nosawoti emgodini we-mason noma esinye isitsha esingenasici.
- Engeza ama-oats kumxube wobisi bese ugxuma kuze kuhlanganiswe ngokuphelele. Qinisekisa ukuthi uhlakaza izinhlangothi ukuze konke kuhlanganiswe. Beka isembozo esitsheni uma usuqedile ukuxuba!
- Beka isitsha esiqandisini okungenani amahora angu-5 futhi kuhle ebusuku. Kuzocwiliswa futhi kulungele ukuhamba ekuseni. Ungawushisa uma uthanda, kodwa uthanda ukunambitheka okumnandi bese ugwema noma yikuphi ukupheka noma yini!
- Engeza i-jelly phezulu kwe-oats uphinde ufafaze amantongomane aqoshiwe!
Amathrekhi we-Recipe
- Le recipe yenza ukukhonza okukodwa, kodwa ingaba kabili noma kathathu ukuze wenze i-batch enkulu. Cabanga ukwenza okwanele izinsuku ezimbalwa futhi uhlukanise phakathi kokulula kokuthutha iziqukathi. Ungakwazi kalula ukuthatha isidlo sakho sasemini ukusebenza noma esikoleni.
- Lawa ma-oats nawo afanele izingane. Bangakwazi ukukusiza kalula ngokuqondile kusuka efrijini! Kungase kube nokufutheka ku-microwave kalula.
Izakhiwo kanye nokuhluka
- Ungafaka isiraphu ye-maple ngoshukela noma ushukela ovamile, noma yini onayo.
- Sebenzisa noma yiluphi uhlobo lwe-jelly noma i-jam oyithandayo. Hamba i-jelly yamagilebhisi yendabuko noma uyishintshe ngokulondoloza okusajingijolo okubomvu!
- I-chunky noma ibhotela ye-peanut ebushelelezi ingasetshenziswa.
- Noma yiluphi uhlobo lobisi lungasetshenziswa kule recipe futhi. Uma ungadli ubisi, vele ubeke ubisi ngobisi obungabisi ubisi njenge-soy, irayisi, i-almond, noma ubisi lwekakhukhunathi. Vele uqiniseke ukuthi usebenzise izinhlobo ezihlukahlukene ezingasetshenzisiwe njengoba le recipe isivele ingene ushukela. Uma usuke ubumnandi esandleni sakho, khona-ke unganciphisa inani lesiraphu ye-maple kwelinye isipuni.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 858 |
| Inani lamafutha | 41 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 389 mg |
| Ama-carbohydrate | 104 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 28 g |