Nutrition Highlights (pakushanda)
Calories - 208
Fati - 7g
Carbs - 36g
Protein - 3g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 6 (1/3 mukombe mumwe nomumwe)
Ichi chia mbeu pudding mapepa yakakwirira-fiber uye inotakura chirwere chakakura che-good-for-you omega-3 fatty acids. Iyi yekudya yekushambidzika yakajeka kana shangu inoda kuti hapana kubika (mvura inopisa inoderedza mbeu dzechia ) uye ine kusagadzikana kwakafanana ne tapioca. Sezvo chisanganiswa chigere, imwe yefibhi yakanyunguduka inobuda mumbeu uye inowedzera pudding. Inogona kuwana gooey kana ikagara kwenguva yakareba. Kana iwe usina hanya nazvo nenzira iyo iyo mhinduro yakanakisisa ndeyokusanganisa mune imwe yakaputirwa cream (kana kunyange yekrimu cream) iyo inogadzirisa magetsi kugadzira. Iwe unogonawo kuisanganisa muzvokudya zvekudya kuti unyatsogadzirwa. Iyi pudding inowanzova isina shuga uye isina gluten.
Zvimwe
- 1/2 mukombe mbeu chia (anenge maawa 3)
- 1/8 teaspoon munyu
- 1 teaspoon pasi sinamoni
- 1 kapu mvura inopisa
- 1 mukombe wekodonti mukaka (full-fat)
- 1/3 mukombe maple syrup
Kugadzirira
- Isai mbeu dzechia, munyu, uye sinamoni mune imwe ndiro yakabata makapu matatu. Dururirai mvura inopisa pamusoro pemusanganiswa. Wedzera maple sirasi uye vanilla ku cream. Mushonga wekisi inofanira kunge inopisa, asi kwete kuwira (Ndinoona kuti kupisa iyo mu microwave kweinenge miniti nehafu inoshanda zvakanaka, asi microwave yako ingasiyana). Wedzera mukana wekisiki kumbeu uye simbisa.
- Ita kuti dzimwe nguva sechisanganiswa chinopisa.
- Shingairira zvakaputirwa kamuki kana michero.
Mazano Okubika uye Mbiriso Inogadziridzwa
Iwe unogona kutora mukaka kana mukaka usina kuve wakagadzirwa nemakwenzi emuamanda mukaka wekakhunta kana iwe uchida kuwedzerwa. Chika chidha pudding chinowedzera zvishoma zvinonhuwira, sweetener uye mukaka kana kuti kwete mukaka wemukaka kuitira kuti mbeu dzechia dzifadze. Wedzera 1/4 mukombe wehokodo isina unsweetened nekodhi uye 1/2 teaspoon yevanilla yakatora uye une chocolate chia mbeu pudding. Kana iwe uchironga pakusanganisa iyi recipe iwe unogona kushandura zviri nyore 8 mazuva akachengeterwa maple syrup kuti mupfumi ane ruzha. Mukutaura kwekunakidza, kuwedzera chero marudzi akasiyana-siyana emakroberitendi akaita sechinhu chinokonzera zvakanyatsonaka nemuchena, ruzivo rwakawanda rweshokotiro chechigarire kana plain chia pudding.