Pumpkin Steel Cut Oatmeal NaWarnuts uye Akacheka Cherries

Nutrition Highlights (pakushanda)

Maoriro - 323

Fati - 8g

Carbs - 57g

Puroteni - 9g

Nguva Yese 45 min
Gadzirira 5 min , Cook 40 min
Kushumira 2 (1 1/4 makapu nerimwe)

Zvose muchando squash (kusanganisira pungu) uye cherry dzakaoma dzakapfuma mu carotenoids , iyo muviri inoshandura ku vitamini A, muviri unokosha mukuchengetedza muviri uye kuchengetedza masero ane utano. Denge rinewo lutein uye zeaxanthin, carotenoids yakatsvuka iyo yakasvibira iyo inobatsira kuchengetedza hutano hwemeso nekushambadza kwemaoko emagetsi anonzi ultraviolet ray anogona kukuvadza ziso reziso redu uye retina.

Kubatanidza izvi zvinokonzera-zvakasvibirira zvinoshandiswa nesimbi zvakatemwa oatmeal zvinoshandura kudya kwako kwekudya kwemazuva ekupedzisira mune zvakakosha-zve-iwe-kudya. Kudya zvakasvibiswa fiber-rich oatmeal kwekudya kwekudya zvokudya zvingangodaro zvingabatsira kuderedza cholesterol uye kuva nechidziviriro pamwoyo, zvakare.

Zvimwe

• 1/2 mukombe wesimbi cut oats
• 1 cup cup
• 1/2 mukombe wakaderera mukaka wemafuta
• 1/2 kapu pukatsi puree
• 1/2 teaspoon sinamoni
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ginger
• 1/8 teaspoon cloves
• 2 tablespoons maple syrup
• 2 tablespoons yakagadzirwa walnuts
• 2 tablespoons yakaomeswa cherries

Kugadzirira

1. Isa maori muhomwe yepakati uye kupisa pamusoro pepakati, zvichikurudzira nguva dzose, kusvikira oats inotanga kusvika zvishoma, kusvika maminitsi matatu.
2. Wedzera mvura nemukaka uye uuye kumota, uchikurudzira kazhinji.
3. Deredza kupisa kumhepo yakadzika, tivhare saucepan uye tibike, zvichiita kuti titike, zvishoma nemaminitsi gumi nemashanu.
4. Ita mukati mepukisi puree, zvinonhuwira, uye 1 kikapu maple sirasi uye simmer isina kufukidzwa, zvichiita kuti, pane imwe maminitsi mashanu.

1. Bvisa moto uye uende mumabhodhoro maviri.
2. Kushambadza miti yakasviki mumvura yakaoma kusvikira yava kunhuhwirira kunhuhwirira uye ichangotanga kusviba, anenge maminitsi matatu.
3. Gurai zvakagadzirwa nemadnuts, cherry dzakaomeswa uye zvisikwa zvepasitiki zve maple syrup pakati pembiya mbiri.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Nokugadzirisa nguva yezhizha, bvisa pikisi yakachena uye uwedzere mukaka wakawedzerwa munzvimbo yayo. Kubvisa pombi, iyo inomera yemashizha, inoderedza marhydrohydrate zvinyorwa zvishoma (1/2 mukombe wemukaka ine 6 gramu yemakrohydrate zvichienderana ne2 cup cup pumpkin puree, ine 10 gramu yemakrohydrate) uye kuwedzera mapuroteni mu recipe.

Nokuda kwei-antioxidant punch, kumusoro nematsva, mawakaji emuwaka kana michero yakavezwa yakavezwa yakadai sepachesi, plums, kana nectarines.

Kubika uye Kushumira Mazano

Panzvimbo yekushandisa ganda rakagadzirwa nemakwenzi, edza kuita yako puree uchishandisa pungu kana chando chechando. Pisa ovhenji kusvika kune 425F, bvisa squashi muzvigaro uchishandisa banga rakapinza.

Scoop kunze kwemiti uye ponesa kune imwe shanduro.

Tora bheka pepa pepure pepa uye isa nzvimbo dze squash kumusoro. Bvisa chikamu chimwe nechimwe ne 1/2 kusvika 1 kiyipuniki maorivhi emuorivhi. Bika kwemaminitsi 45 kusvika paawa 1, kusvikira squashi ishongwe tete. Tora kubva muchoto uye rega kupora. Bvisa nyama yekunze uye chengetedza zvinyoro zvinyoro zvine bhuru kana kubhabhatidza blender.