I-almond kanye ne-Buckwheat Ama-applesauce Granola Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 281

Amafutha - 12g

I-Carbs - 39g

Amaprotheni - 8g

Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 10 (1/2 indebe ngayinye)

Isitolo esithengiwe i-granola ingaba ushukela owengeziwe noshukela. Le recipe iyanciphisa kokubili ngokusebenzisa i-appleauce njengendlela yokunakekelwa okuyisisekelo yemvelo kanye ne-binder, ngamafutha omnqumo amancane nesiraphu ye-maple yokulinganisela nokuvutha.

Ama-alimondi aqukethe i- vitamin E , eyenziwa njenge-antioxidant esiza ukunciphisa ukulimala kwezicubu. Ama-alimondi nawo anamafutha, ama-fibre, namaprotheni, konke okwenza uhlale uphethwe futhi kungavimbela ukudla okudliwayo.

Ama-groats ase-Buckwheat yizinhlamvu ezihlanganisiwe zesitshalo se-buckwheat. Lezi fiber eziphakeme, imbewu yamaprotheni ephakeme ithenda futhi ingadliwa eluhlaza (kaningi, iyancipha kuqala) noma iphekwe. Ama-groats ase-Buckwheat avame ukulungiswa ku-dish yaseMpumalanga Yurophu eyaziwa ngokuthi i-kasha, kodwa kuyamangalisa kakhulu kule-granola, futhi.

Izithako

• 3.5 izinkomishi eziqoshiwe
• 1 indebe yama- alimondi , eqoshiwe
• 1/2 indebe ye-groat eluhlaza ye-buckwheat
• 1/8 isipuni sikasawoti
• 1/2 inkomishi i-apulaauce engenaswidi
• 2 wezipuni amafutha omnqumo
• 3 wezipuni maple isiraphu
• 1/2 indebe omisiwe

Ukulungiselela

1. Hlangisa i-oven ukuya ku-325F. Khombisa ishidi lokubhaka ngephepha lesikhumba noma isiliva.
2. Esikhathini esikhulu, gubungela ndawonye ama-oats, ama-almonds, ama-groats e-buckwheat, nosawoti.
3. Engeza i-appleauce, amafutha omnqumo, nesiraphu ye-maple bese uhlanganisa konke kanye ne-spatula.
4. Spread ingxube ku-ungqimba ngisho neshidi lokubhaka.
5. Bhaka imizuzu engama-45, ugqugquzela kanye njalo imizuzu engu-10, kuze kube yilapho udla kancane.
6. Phuma kuhhavini bese ugoqa emasimini omisiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-Granola ishintsha kakhulu futhi ingenziwa ngezinhlobonhlobo zezinhlobo ezahlukene zezitshalo nezithelo ezomisiwe. Zama kunoma yikuphi ukungafani futhi uphele onakho kwi-pantry yakho.

Ukuze uthole isilinganiso esengeziwe sama-acids ama-omega-3, engeza isipuni noma ezimbili zembewu ye-hemp noma umhlabathi ogqamile.

Zama le iresiphi nge-pure ye-ithanga esikhundleni se-apulace ukuze uthole ukwanda okungaphezulu kwe-vitamin A. Noma sebenzisa uju esikhundleni se-silika ye-maple ngokuhlukahluka kwe-flavour. Yiphawula ukuthi kokubili uju kanye nesiraphu e-maple iqukethe inani elifanayo lama-carbohydrate noshukela.

Amathiphu wokupheka nokukhonza

Yenza ama-applesauce akho. Faka ikhasi bese ufaka ama-apula bese ufaka embizeni ngendebe noma emanzini noma e-apula cider kanye nokukhipha ijusi elimnandi. Letha emathunjini bese unciphisa ukushisa ukuze ubombele bese upheka imizuzu engu-20 ukuya kwangu-30, kuze kube yi-apula ethambile. I-Puree isebenzisa i-blender yokucwilisa noma yengeze ku-processor yokudla noma i-blender ne-whiz kuze kube yi-smoothie.

Gcina okuyisisekelo, noma ugqugquzele ama-flavour njenge-sinamoni noshukela obomvu ukuze uphenduke kahle.