Nutrition Highlights (pakushanda)
Calories - 211
Fati - 9g
Carbs - 18g
Protein - 19g
Nguva Yese 3 min
Prep 3 min , Cook 0 min
Kushumira 1
Kunakidzwa nekushanda kweprotheni, fiber , uye kuwedzera antioxidants inzira yekudya-inogamuchirwa kuti utange zuva rako kure. Kunyangwe yakarongeka pane imwe nguva dzimwe nguva shoma panguva, asi isu tose tinoda chimwe chinhu nokukurumidza asi tine utano kuti tizadze mangwanani.
Iwe unongoda maminetsi mashomanana kuti uise peji iyi pamwe chete. Icho chakanyatsonaka, saka iwe unogona kuparadzanisa ma berries uye mbeu zuva rega roga rinokosha rekusiyana. Kunyanya, yakagadzirirwa kupa mono yakawanda uye mafuta akawanda (mafuta ane utano) kupfuura mafuta akazara, achiita kuti uve sarudzo yakanaka kana iwe uri kutarisa kuenzanisa yako cholesterol mazinga.
Zvimwe
- 1/2 mukombe weblueberries
- 1/2 mukombe usina-mafuta Greek Yogurt
- 2 tablespoons yakasvibirira tsukatsi mbeu
Kugadzirira
- Isa bhabhareta mu microwave-yakachengetwa ndiro. Dzavhara nemucheka wewaini uye microwave kwemaminitsi makumi mashanu kusvika kuminiti imwe, kutarisa zvakasimba kuti uone kuti blueberries hairegi.
- Ita yogiti yechiGiriki mundiro. Pamusoro neavo yakanyunguduka mabharukiti uye mbeu dzepukisi.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Zvose zvitsva uye mazaya echando mabhanhire achashandira iyi mapeji, kana iwe unogona kusarudza imwe berry, sarbberries kana majeketi.
Saizvozvowo, shandurai mbeu yemapukanisi yemukati-ane utano hwakanaka semarnuts, maarmond. Omega-3 mbeu yakawanda chia ichashandawo, asi haigone kupa chigumbuso chinogutsa chauri kutsvaga.
Kana uri kutsvaga chimwe chinhu chinowedzera koriori-dense, kaviri mapeji kana kuwedzera chimwe chezvinhu, zvakadai se yogurt kana mbeu yepukiti.
Kubika uye Kushumira Mazano
Nzira yakanakisisa yekugadzirisa iyi inongedzo ye-3-ingredient yakatora mushure mokutora blueberries kubva mu microwave. Iyo inopisa, jammy berries inopesana zvakanaka nemhepo inotonhorera, yakakisa yogurt. Zvisinei, kana iwe uri pfupi munguva yakareba mangwanani, iwe unogona kungofanidza zviri nyore izvi usiku hwakatangira. Zvichengetedze mune firiji mubhokisi remasoni kuitira mangwanani-uye-kuenda mangwanani kuenda.
Kana iwe usina microwave, chesa majiroji pamusoro pe stovetop, yakafukidzwa, uye mafuraji maviri emvura.
Kana uri kushandisa bhabheri, tsvaga: shamba uwandu hwaunoda, iwe usati watoshandisa, uye uchengetedze zvese mufriji.
Kana iwe ukachengetedza batch yakashambwa, huwandu hunenge huchaita huchaderedza hupenyu hwavo hwecheferi.