Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 208
Amafutha - 7g
I-Carbs - 36g
Amaprotheni - 3g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 6 (1/3 indebe ngayinye)
Le recipe ye-chia pudding iresidi iphezulu-fiber futhi ibeka amaphaphu amaningi ama-acids ama-omega-3 amahle. Lekusasa noma i-snack elula ayidingi ukupheka (amanzi abilayo anciphisa imbewu ye-chia ) futhi inokuvumelana okufana ne-tapioca. Njengoba ingxube ihlezi, iningi le- fiber elungele ukuphuma liphuma kulezi zimbewu bese linciphisa i-pudding. Kungathola i-gooey ethile uma ihlala isikhathi eside. Uma ungayinaki ngaleyo ndlela ikhambi elilula ukuxuba ukhilimu olutshiwe (noma ngisho nokhilimu oketshezi) okwenza umlenze ube ngcono kakhulu. Ungayifaka futhi ku-processor yokudla ngokuthungwa okulula. Le pudding ngokwemvelo ayinashukela futhi ayi-gluten.
Izithako
- Imbewu ye-1/2 ye-chia (cishe ama-ounces amathathu)
- 1/8 isipuni sikasawoti
- 1 ithisipuni umhlabathi sinamoni
- 1 inkomishi abilayo amanzi
- 1 inkomishi yobisi lwekakhukhunathi (amafutha agcwele)
- 1/3 indebe i-maple isiraphu
Ukulungiselela
- Faka imbewu ye-chia, usawoti, nesinamoni esitsheni esinezinkomishi okungenani ezingu-3. Thela amanzi abilayo phezu kwenhlanganisela. Engeza isiraphu ye-maple ne-vanilla ekhilimu. Ingxube yekhilimu kufanele ishise, kodwa ingabi abilayo (ngithola ukuthi ukushisa ku-microwave cishe ngomzuzu nengxenye isebenza kahle, kodwa i-microwave yakho ingahluka). Engeza ingxube ye-ukhilimu eya imbewu futhi uvuse.
- Hlanganisa ngezikhathi ezithile njengoba ingxube ikhula.
- Khonza nge-cream ehlutshiwe noma izithelo.
Amathiphu okupheka kanye nesithako sokusekela
Ungakwazi ukufaka ubisi noma ubisi lwe-almond olungenasiphundu ngobisi lwekhanda kakhukhunathi uma ufuna i-dessert elula. I-chia pudding elula ineza isipuni esincane, i-sweetener kanye nobisi noma ubisi olungelona ubisi ukuze kutholwe imbewu ye-chia. Engeza indebe ye-1/4 ye-cocao powder ne-1/2 ithisipuni ye-vanilla ekhishwe futhi une-pudding yenzalo ye-chocolate. Uma uhlela ukuhlanganisa lokhu iresiphi ungakwazi kalula ukufaka izinsuku eziyi-8 ezibekwe eceleni kwiraphu ye-maple ukuze uthole ukunambitheka okucebile. Ngokunambitheka, ukwengeza noma yikuphi okuhlukahlukene kwamajikijolo ama-tart njenge-topping ehluke kahle ne-flavour ecebile, ecebile ye-ushokoledi wendabuko noma i-chia pudding.