Amaphuzu avelele kokudla (ukukhonza ngakunye)
Ama-calories - 175
Amafutha - 7g
I- Carbs - 27g
Amaprotheni - 2g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-35
Izinkonzo 4
Le-dessert ye-apple iduduzayo iduduza i-showstopper, futhi i-vegan ngasese. Ama-apula ayancipha futhi agcwale i-oat futhi ufulawa ogcwele okusanhlamvu uhlahlela, ukunikeza isilinganiso somfutho oswakanyiswe nge-dessert yakho.
Ukudla kwezitshalo ezicebile ekufakeni i-fiber kusiza ukusivikela emdlalweni, umdlavuza we-colorectal. Eminye imicu e-soluble ingasiza futhi ukwehlisa ishukela egazini, usizo ku-insulin ukuzwela, futhi kusize ukwehlisa i-cholesterol yegazi.
I-topping ephukile isebenzisa amafutha omnqumo esikhundleni sebhotela yendabuko ukuze unciphise okuqukethwe okunamafutha amaningi okwelapha okunenhliziyo enempilo. Ukuze uthole i-decadence eyengeziwe, sebenzisa i-vanilla ice cream (sebenzisa i-ayisikhilimu mahhala uma ulandela ukudla kwe-vegan).
Izithako
- 1/4 indebe oats
- 1/4 indebe lonke ukolweni noma ufulawa wesipelisi
- 1/4 inkomishi ushukela obomvu
- 1/4 ithisipuni emhlabathini isinamoni
- ucezu kasawoti
- 2 wezipuni amafutha omnqumo
- Ama-apple amabili aphakathi
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F.
- Esikhathini esiphakathi, hlanganisa ndawonye ama-oats, ufulawa, ushukela, isinamoni, nosawoti. Shayela emafutheni omnqumo bese uxuba ngemfoloko noma iminwe yakho kuze kube yilapho uhlangene futhi ufana ne-crumb topping. Beka esiqandisini ngenkathi ulungisa ama-apula.
- Hlanganisa ama-apula eceleni kwe-equator bese uphonsa imbewu yangaphakathi nomgogodla nge-spoon noma i-melon baller.
- Indawo enqunywe emgqeni wokubhaka ngesigubhu (isib. 8 x 8 inch baking pan). Ukulimala ukuqhuma ukuqhuma phezu kwama-apula anqunyiwe.
- Beka isitsha sokubhaka kuhhavini, bese uthele amanzi epanini nge-1/4 intshi eliphezulu. Bhaka imizuzu engama-35 kuya kwengu-40 kuze kube yilapho ama-apula athambile futhi phezulu kuphekwe.
- Vumela ukupholisa kancane bese ukhonza.
Izithako Zokufakelwa Nokuhlukahluka
Phakathi nezinyanga zasehlobo, zama lokhu ngamapayipi noma ama-nectarines esikhundleni sama-apula. Ekubeni, amapheya angenza ukufaka okukhulu. Ngokuba amapheya , kuzodingeka uhlanganise ubude obude ukuze bangadonsa kakhulu ngesikhathi sokubhaka.
Ukuze uphuthele i-nutty ku-topping ephukile, hlanganisa ama-pecans amabili noma ama-walnuts aqoshiwe. Amantongomane anezela ama-kilojoule kodwa afaka amaprotheni namafutha enempilo.
Ufuna ukudla lokhu kwasekuseni? Sebenzisa amathisipuni ama-4 we-ushukela obusundu esikhundleni sekomishi yekota, bese uxuba amathisipuni amabili enhliziyo enempilo enamafutha aphikisiwe noma imbewu ye-chia ye- omega-3 . Khonza ngehlangothini ye-yogurt yamaGreek endaweni esikhundleni se-ayisikhilimu.
Amathiphu wokupheka nokukhonza
I-Leftovers ingagcinwa ku-container engangeni emoyeni esiqandisini kuze kube yizinsuku ezingu-5.
Phinda uphinde ubheke kuhhavini noma i-microwave.