Chocolate Hazelnut Yakarova

Nutrition Highlights (pakushanda)

Maoriro - 168

Fati - 10g

Carbs - 19g

Protein - 4g

Nguva Yese 15 min
Prep 15 min , Cook 0 min
Kushumira 12

Izvi zvinoshuva kutora zvakafanana kune izvo zvakanyatsozivikanwa, zvinokonzera chocolatisi hazelnut yakapararira munhu wose anoda (uye izvo zvingave zvisingabvi mumiganhu kana iwe une lactose isingatauri kana kuti uri pakaderera-FODMAP kudya). Ichi chisina chekudya chisina mbiriso hachina lactose, asi chinopa utachiona hunopa utano uye mafuta ane utano kubva kune oats, mbeu dzechia, uye nuts.

Zvimwe zvinoshandiswa mumutsara uyu zvinogona kuva zvakanyanya-FODMAP kana zvichishandiswa muhomwe huru; kuti uchengetedze IBS ushamwari, ivai neimwe chete yeiyi inobata pane imwe nguva. Vanonyanya kushumirwa kunotonhora kana mazaya, saka ronga mberi.

Zvimwe

• 1/3 mukombe wakatakura shuga tsvuku
• 1/4 mukombe mvura
• 2 tablespoons peanut butter
• 1 tablespoon canola mafuta
• 1 teaspoon vanilla extract
• 3 tablespoons chia mbeu
• 3/4 kapu yakagadzirwa nemafuta akavezwa akacheka
• 1 cup rolled oats
• 1/4 mukombe unsweetened cocoa powder
• 1/4 kapu yakasanganiswa maruva
• 1/4 teaspoon munyu
• 2 tablespoons confectioners 'shuga

Kugadzirira

1. Gadzirai shuga tsvuku nemvura muhombodo shomanana pamusoro pepakati-yakanyanya kupisa. Nyorai nguva nenguva kusvikira shuga inoputika; uyai kumamota uye rambai muchibika kweminiti imwe.
2. Deredza kupisa kusvika pasi, wedzera peanut butter uye mafuta e-canola, uye fukisa kusvikira peanut butter inyauka. Bvisa kubva kupisa uye uwedzera vanilla. Kuisa parutivi.
3. Wedzera mbeu dzechia, hazelnuts, oats, kocoa, furawa yemafuta, uye munyu kune ndiro yekugadzira zvokudya. Mushonga kusvikira musanganiswa unova poda yakawanda. Iwe unogona kumira kamwechete kana kaviri kuti unyore musanganiswa pasi pamativi embiya. Dururirai musanganiswa wehuga mushuga uye musvike kusvikira musanganiswa uva musungo wakaoma, anenge 1 miniti.

1. Ita mabheti mumapiro gumi nemaviri-masendimita uye uaise pamabhaji ekubikwa akabatanidzwa newapepa pepa. Kusunungura kweawa imwe.
2. Nenguva isati yashumira, guruva nemashuga emuvhisi. Chengetedza izvi zvinonyorera mumudziyo usina kuvhara mufiriji kana firiji.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kuti uite iyi kamukira gluten-isina, shandisa mazai ane giten-asina kuvimbiswa.

Kubika uye Kushumira Mazano

Blender mirayiridzo: Shandisa purogiramu yakasvibirira ye peanut butter musanganiswa panzvimbo pekipu duku. Gadzira mbeu dzechia, hazelnuts, oats, kocoa, hupfu hwemaorivhi , uye munyu mu blender kusvikira musanganiswa ugova poda yakawanda. Wedzera izvi kumusanganiswa wepanut butter uye simbisa kusvikira unosanganiswa.

Kana iwe uchitanga nehupukisi, ganda-pamusoro pehazelnuts, chigunwe chega muchoto mubhayiti yekubheka pa 350F kwemaminitsi 12 kusvika ku15, ichikurudzira kaviri kusvikira inosvibisa mumvuri kana maviri. Ngwarira kuti usavarega vachipisa. Zvino isai mahaveti anopisa mumucheka wekicheni wakachena uye shandura tambo kuti muvanze mukati.

Regai vagare kwemaminitsi gumi. Kuchengeta tambo yakavharwa, bvisai marimu pamwe chete nesimba kuti muparadze zvikopa. Ganda duku rinogona kugara, iro rakanaka. Chengetedza michero yakawanda yekushandisa mune ramangwana mufiriji kana firiji.