Nutrition Highlights (pakushanda)
Calories - 148
Fati - 9g
Carbs - 16g
Protein - 4g
Nguva Yese 35 min
Prep 30 min , Cook 5 min
Kushumira 12
Unoda chikafu chinopa utano chinogona kudarika se dessert here? Izvi zvinokonzerwa ne-gluten-free peanut butter oat zvinokonzera kusanganiswa kwemajekisi emasikati uye peanut butter, zvichiita kuti pave nechingwa chinogutsa, uye oats yakakonzerwa inowedzera zvinyoro zvisingasviki. Chandinonyanya kuda pamusoro pekukurumidzira ndicho chivande chakavanzika chema matcha green tea poda , iyo inotakura mune mamwe antioxidants.
Zvimwe
- 1 mukombe wekare-yakashongedzwa rolled oats
- 1 tablespoon chia mbeu
- 1 teaspoon matcha powder
- 1/2 teaspoon sinamoni
- 1/2 mukombe wemasikirwo, mafuta ane ruzha peanut butter
- 1/4 mukombe maple syrup
- 1 teaspoon vanilla extract
- 1/2 mukombe bittersweet chocolate chips
- 1/2 teaspoon vanilla extract
- 2 maspunikoni kokonati creamer (kana mukaka wekonikiti)
Kugadzirira
- Muchidimbu chekubatanidza ndiro, kusanidza zvose zvakasikwa zvakaoma: mazai akavharwa, mbeu dzechia, matcha powder, uye sinamoni. Isai musanganiswa kuti musanganise zvakanaka.
- Wedzerai peanut butter, maple syrup, uye vanilla. Nyora zvakare kusvikira musanganiswa wakanyatsobatanidzwa. Isai oat musanganiswa mufiriji kwemaminitsi gumi.
- Tora muto we oat kunze kwefriji uye uzviputire mumabhora, uchishandisa heaping supuni. Izvi zvichaita mapoka anenge gumi nemaviri. Dzorera zvakare mufiriji imwe maminitsi gumi kuti uombe usati wapinda muchokoti.
- Mune muto muto mutsvuku, wedzera chokoti chips, vanilla, uye kokonati creamer kana mukaka. Dzorera kupisa kusvika pasi uye zvishoma nezvishoma unyausa chokoleti, uchiita kazhinji. Ita pasi pasi kusvikira musanganiswa wakanyatsonaka. Ngwarira kuti usapisa musanganiswa-chengeta ziso pairi uye usafamba!
- Tora oat inoridzwa kunze kwefiriji uye nyatsodzika imwe neimwe muchokoti yakanyauswa kune rumwe rutivi. Vanyengedze patafura yebheka rakagadzirwa nemapuranga mushure mekunge vanyudzwa muchokoti. Isa mufiriji kuti uome.
- Uvachengetedze mufiriji uye unakidzwe kana uchida. Iwe unogonawo kuchengeta iwo akachengetwa mufiriji kana iwe uchida kufara navo munguva inotevera.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iko bhora iri yakawanda neanotinari, asi chero nhute yekiti inogona kunge yakaita seinofadza. Kana uine nut nutri, funga kushandisa mbeu yehushoni yebhuruu pane nzvimbo. Iwe unogonawo kunzwa wakasununguka kushandisa chunky panzvimbo yeganda peanut butter nokuda kwekuwedzera kwekuwedzera.
Kunyange zvazvo chocolate yakasvibiswa zvishoma zvinowedzera kukosha kwezvokudya zvezvipembenene izvi, unogona kusungunusa yako yaunoda chokoti. Choroti yeBittersweet isarudzo yakanaka sezvo isati yakanyanya kutapira, ichiti iwe watova kutapira kwakakwana kubva kumashira maple mumusanganiswa.
Kuita kuti izvi zvive zvakanakira, zvinoparadzanisa maple sirasi uye kushandisa mashizha akaputika.
Kuti unotapira nemazuva, shandisa mvura inopisa pamusoro pemazuva ari mubhodhoro duku uye rega ugare kwemaminitsi gumi nemashanu kuitira kuti vanyorove. Shandisa mvura yakawandisa uye shandisa mashizha acho kusvikira mahwendefa akanyanya kuumbwa. Wedzera iyi pesa muoat musanganiswa. Iwe unogona zvakare kuedza kushandisa bhanki yakasvibira yakasvibiswa sechimwe chinhu chinotapira chinokonzera. Zvimwewo, kuti ucheke shuga, shandisa hafu yemaprole syrup uye uwedzere mumapuleauce asina kunyorera.
Mhuka yakasanganiswa nemafuta inenge isingaoneki asi kana iwe uchida kuvapo kwakasimba, kungowedzera mune imwe hafu yepunikijimu kana zvakadaro. Kana iwe uchinetseka kuwana mhuka yematcha, siya zvachose.
Kubika uye Kushumira Mazano
Iyi kamukira yakanyanya nyore uye haifaniri kubika. Inonyanya kukosha munguva yezhizha.
Kuti kuderedza nhamba yezvishandiso zvinoshandiswa, fonganisa zvese zvinoshandiswa zvehutano hwe oat mune imwe ndiro. Iwe unogonawo kuchengetedza nguva uchishandisa chokoti chips-ivo vanogona kusungunuka panzvimbo pokusasa chokoleti.
Izvo zvipfeko zvinorema hazvidi kuti zvive firiji chero zvikonzero zvekuchengetedza kwezvokudya, asi chokoti inosvibiswa.
Uyezve, inochengetedza mabhora acho. Zvichengetedze mufiriji, sezvo iwe usingaiti nguva dzose kupedzisa batch yose mukati memazuva mashoma. Nenzira iyi, unogona kutora rimwe chete kana maviri kunze sezvinodiwa uye ivo vakaita sevanotapira zvakasviba sezvavanenge vadzimwa. Ita izvi sechinhu chinonwiwa pakati pezuva rimwe kana kuti chikafu chidiki manheru.