Nutrition Highlights (pakushanda)
Calories - 194
Fati - 2g
Carbs - 41g
Protein - 5g
Nguva Yese 10 min
Prep 3 min , Cook 7 min
Kushumira 2 (3/4 kapu imwe neimwe)
Paunenge uchida kubvisa chigadzirwa chako chekudya chamangwanani, edza ndiro inotonhora yezvokudya zveghakkwheat panzvimbo. Izvi zvishoma-FODMAP zviyo zviri kuwedzera pakuzivikanwa nekuda kwehuwandu hwehutano hwehutano. Iyo yakanaka inobva kune fiber uye mineral, uye haina gluten-isina kubhurwa.
Zvimwe
- ½ cup cup buckwheat groats
- 2/3 mukombe usingakanganwi mukaka waakamu mukaka
- ½ teaspoon pumpkin pie spice
- 1/8 teaspoon munyu
- ½ teaspoon vanilla extract
- 4 maspuniki 100% pure maple syrup
Kugadzirira
- Isa nzvimbo inogadzira mumbiya uye uvafukidza nemvura. Isa nzvimbo inogadzira mufiriji kuti idzike usiku hwose. Zuva rinotevera, dhonza zviyo. Zvinowanzoita kuti buckwheat ive yakanyanyisa muchelaginous, saka kuguta kuchava kunotsvedza. Sungai zvakanaka uye dhonza zvakare.
- Kumuchengeterwa wepakati 2-quart, wedzera gorosi, mukaka wemuamondi, puropu pie spice, uye munyu, uye whisk kuparadza zvinonhuwira. Dhavhara uye uuye kumota, uye chengetedza kupisa kusvika kumvura yakadzika uye kubika kwemaminitsi mana. Bvisa chifukidzo uye ushandise kupisa kuitira kuti urambe uchimirira uye ubike kune imwezve maminitsi maviri, achikurudzira dzimwe nguva.
- Bvisa kubva kunopisa uye simbisa muvanilla uye maple syrup.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Pamusoro neimwe yeiyo inotevera-FODMAP sarudzo: 2 mashupuni akachekwa pasi-FODMAP nuts ( walnuts , pecans, maamondi) kana 1/2 kapu ye blueberries , strawberries, kana raspberries.
Muchikamu chetatu chemukombe wemukaka wemakrose-lactose unogona kushandiswa munzvimbo yekamu yemamondi.
Purovu yepopkin inogona kuitwa kubva pakutsvaga nekubatanidza zvinotevera: 1 kiyiyo masinamoni sinamoni, 1/2 gashikani ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon allspice, uye 1/8 teaspoon clove. Chengetedza zvimwe zvepukkin pie spice kushandisa imwe nguva.
Kubika uye Kushumira Mazano
Tsvaga zviyo zvinokambaira zveghakkwheat zvinenge zvakasvibirirwa necheki nemuchero wakareruka. Usashandisa gorosi risina hulled, iyo iine mvere yakachena / yakasvibira muvara uye usashandise kasha, iyo yakagadzirwa nemhangura-yemuvara yemuchina wegackwheat groats, kunze kwekuti iwe unofarira kugutsikana kwavo. Zvisina kubikwa zvitsva zveghakheheat zvinoputika zvakanaka zvakachengetedzeka mumutambo kwemwedzi inoverengeka kana yakachengetwa mumudziyo usina kudzivirira.
Zvipfeko zvichengetedza kwemazuva mashoma kana yakavharwa zvakasimba uye firiji, saka fungai kaviri kamukira.