I-Easy Pear Baked Oatmeal

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 207

Amafutha - 5g

I-Carbs - 34g

Amaprotheni - 8g

Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 6 (indebe 3/4 ngayinye)

I-oatmeal yikudla okubalulekile kwasekuseni endlini yami. Akukhona nje kuphela ukuthi kunezindlela eziningi zokulungisa i-oatmeal, kodwa futhi kuhle kakhulu enhliziyweni yakho. Izithelo zonke, njenge-oatmeal, zingasiza ukwehlisa i-cholesterol yakho nomfutho wegazi, kanye nokusiza ukuthi ugcine isisindo esinempilo ngenxa yazo zonke izintambo kuwo.

Enye yezindlela ezilula zokuqinisekisa ukuthi uthola ukuqala okunempilo ekuseni ukukwenza isidlo sakho sasekuseni kusengaphambili. Leli peari elibhaka ama-oatmeal lingabhalwa ngempelasonto futhi lihlukaniswe ngamapayipi ngamunye ukuze lishiswe futhi lijabulele isonto lonke. Ukuthinta isinamoni, i-ginger, i-vanilla, uju, nobumnandi bemvelo kusuka kwamapheya kwenza lokhu kuphekwa kungabi yizinto ezimbi! Futhi ngamaprotheni namafutha enempilo amaqanda, ubisi, ne-flaxseed, le-oatmeal izogcina igcwele amahora.

Izithako

• 2 izinkomishi ezindala ezenziwe nge-oats
• Izipuni ezimbili zomhlabathi zifakwe emgqonyeni (okukhethwa kukho)
• 1/4 ithisipuni emhlabathini isinamoni
• 1/4 isipuni isisindo somunwe
• 1 1/2 izinkomishi ubisi of choice
• Amaqanda amabili amakhulu
• 1 ithisipuni i-vanilla
• 2 wezipuni uju
• 1 eliphakathi kwe-pear elikhulu, elilingwe futhi elincaniwe

Ukulungiselela

1. Ihovishini yokushisa ku-375F. Sula isidlo sokubhaka esingu-9-intshi ngamafutha.
2. Esikhathini esikhulu, gubungela ndawonye ama-oats, i-flaxseed, isinamoni, ne-ginger.
3. Esikhathini esitsheni esisodwa, hlanganisa ndawonye amaqanda, ubisi, i-vanilla, noju. Faka umxube we-oat. Thela isidlo sokupheka esilungisiwe futhi phezulu ngamapheya aqoshiwe.
4. Bamba amaminithi angu-20 kuya kwangu-25. Susa kusuka kuhhavini bese upholile ngaphambi kokusika noma ukuphequlula.

Ukuhlukahluka Kwesithako kanye Nokusekela

Amapheya angenye yezithelo eziphezulu kakhulu zefiber, kodwa uma ungathandi amapheya, ungaphakamisa le-oatmeal ngama-apula amancane athile.

Ukuze uthole i-milk-free version, sebenzisa ubisi olungelona ubisi , njengobisi lwe-almond noma ubisi lwe-soy.

Ungakwazi ukufaka esikhundleni se-1/3 indebe yamaqanda amaqanda amaqanda ukuze uthole inguqulo ephansi ye-cholesterol.

Isiraphu yephuphu ingasetshenziswa esikhundleni senyosi.

Ukuze uthole inguqulo ye-vegan, sebenzisa ubisi olungakhethi ubisi olukhethiweyo, isiraphu ye-maple, bese ufaka amaqanda anamaqanda "amaqanda" e-flaxseed noma e-chia ngokususa isipuni esingu-1 semifino ye-chia emhlabathini noma umhlabathi ogqwetshiwe ngezipuni ezintathu zamanzi weqanda ngalinye elidinga ukushintshwa. Vumela ukuphumula kwengxube ku "gel" cishe imizuzu engu-10 ngaphambi kokusebenzisa kule recipe.

Amathiphu wokupheka nokukhonza

Cindezela phansi amapheya kancane ngaphambi kokupheka ukuze ubasize bengeke ku-oatmeal okungcono kangcono.

Ukuze uphinde uphinde usebenzise i-oatmeal, i-microwave eyodwa eyodwa ngesikhathi esisodwa ngomzuzu owodwa ephaketheni eliphephile le-microwave.

Ngiyathanda ukukhonza i-yogurt yami ngegogurt, izithelo, nama-walnuts, ukuze ngidle ukudla okuphelele, kodwa iyakuthandayo nje.