Nutrition Highlights (pakushanda)
Calories - 207
Fati - 5g
Carbs - 34g
Protein - 8g
Nguva Yese 35 min
Gadzirira 10 min , Cook 25 min
Kushumira 6 (3/4 kapu imwe neimwe)
Oatmeal inokosha zvokudya zvokudya zvekudya mumba medu. Kwete chete kune nzira dzakawanda dzekugadzirira oatmeal, asi zvakare kunewo mwoyo wako. Zvose zviyo, zvakadai se oatmeal, zvinogona kubatsira kuderedza cholesterol yako neropa, pamwe nekukubatsira kuti urambe uine hutano hune hutano hunokonzerwa neese fiber mauri.
Imwe yenzira dzakaoma yekuita kuti uve nechokwadi chokuti iwe unotanga hutano hwakanaka mangwanani-ngwanani, kuti uite kudya kwako mangwanani-ngwanani. Iyi pear yakabikwa oatmeal inogona kubikwa pamapera evhiki uye inogadziriswa muzvikamu zvakasiyana-siyana kuti inopisa uye inofarira vhiki rose. Kubata kwekinamoni, ginger, vanilla, uchi, uye kutapira kwepanyama kubva pamaparesi kunoita izvi zvakagadzirwa oatmeal chero zvingangovhiringidza! Uye neprotheni nemafuta ane utano kubva mazai, mukaka, uye flaxseed, iyi oatmeal ichakuchengetedza maawa akawanda.
Zvimwe
- 2 makapu akare-akave akazora oats
- 2 tablespoons pasi flaxseed (kusarudza)
- 1/4 teaspoon pasi sinamoni
- 1/4 teaspoon pasi ginger
- 1 1/2 makapu mukaka wesarudzo
- 2 mazai makuru
- 1 teaspoon vanilla
- 2 tablespoons uchi
- 1 guru pear, cored and thinly sliced
Kugadzirira
- Ikoji inopisa kusvika ku 375F. Shandisai 9-inch baking dish nemafuta.
- Muchibiro chikuru, fungidza pamwe marashi, fikisi, sinamoni, uye ginger.
- Mune imwe mudziyo, tsvina pamwe mazai, mukaka, vanilla, uye uchi. Itai kuti musanganise oat. Dururirai mugadziro wakagadzirira kubika uye kumusoro nemapuranga akadirwa.
- Bika 20 kusvika ku25 maminitsi. Bvisa kubva muvhenje uye utonhorera usati wacheka kana kuti firiji.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Pears ndeimwe yepamusoro-fibhi michero yakapoteredza, asi kana iwe usingadi mapeari, unogona kukwira ichi oatmeal nemaapuro ane tsvina zvakashata pane.
Nokuda kweiyo isina mairi, shandisa mukaka usina mukaka , wakadai semukaka wemarumondi kana mukaka we soy.
Iwe unogona kutsiva 1/3 mukombe weii vatsvene mazai ehurukuro yakaderera ye-cholesterol.
Maple sirasi inogona kushandiswa panzvimbo yeuchi.
Nokuda kweshanduro vegan, shandisa mukaka usina mukaka wekusarudza, maple syrup, uye ushandise mazai ane mbeu yakatsvaira kana chia "mazai" nekusimudzira 1 kikapu chepasi chia mbeu kana pasi yakasanganiswa nemapuniki matatu emvura yei rimwe nerimwe rinoda kutora. Rega musanganiswa ugare kune "gel" kwemaminitsi anenge gumi usati watoshandisa mune ino mapeji.
Kubika uye Kushumira Mazano
Dzvinyirira pasi pamaparesi zvishomanana usati wabika kuti ubatsire kubika mu oatmeal zvishoma zviri nani.
Kuti udzokezve oatmeal, microwave chimwe chiduku pane imwe nguva kwemaminitsi 1 pane imwe micheve yakachengeteka.
Ndinoda kushandira mafuta angu neyechigriki yechiGreek, michero, uye walnuts kuti ndiite chikafu chakazara, asi inonaka sezvakanaka pachayo.