Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 148
Amafutha - 9g
I- Carbs - 16g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-30 , Pheka amaminithi angu-5
Izinkonzo 12
Ufuna ukudla okunomsoco okungaphinde kudlule njenge-dessert? Lezi zinyosi ze-peanut oat gliten-free ze-oat ziqukethe inhlanganisela enomsoco we-chocolate omnyama nebhotela le-peanut, okwenza kube nesiphuzo esanelisayo, futhi ama-oat aqoshiwe afaka i -fiber encane . Lokho engikuthandayo kakhulu ngalezi zinyolo kuyisithako semfihlo samatta aluhlaza wetiyi , okufaka amaphakethe amaningi e-antioxidants.
Izithako
- I-oats eline-1 endala eqoshiwe
- 1 isipuni se-chia imbewu
- 1 ithisipuni i-matcha powder
- 1/2 isipuni sinamoni
- 1/2 indebe yemvelo, ibhotela ibhilika
- 1/4 indebe i-maple isiraphu
- 1 ithisipuni i-vanilla isuswa
- I-1/2 indebe ekhanda ushokoledi chips
- 1/2 isipuni i-vanilla ekhishwe
- 2 amathisipuni kakhukhunathi creamer (noma ubisi kakhukhunathi)
Ukulungiselela
- Esikhathini sokuxuba esiphakathi, hlanganisa zonke izithako ezomile: ama-oats aqoqwe, imbewu ye-chia, i-matcha powder, nesinamoni. Hlanganisa ingxube ukuhlanganisa kahle.
- Engeza ibhotela le-peanut, isiraphu ye-maple, ne-vanilla. Hlanganisa kuze kube yilapho ingxube ihlangene ngokuphelele. Faka ingxube ye-oat esiqandisini imizuzu engu-10.
- Thatha ingxube ye-oat esiqandisini bese uwafaka emabhola, usebenzisa isipuni se-heaping. Lokhu kuzokwenza cishe amabhola angu-12. Faka emuva esiqandisini eminye imizuzu engu-10 ukuze unzima ngaphambi kokufaka ushokoledi.
- Embizeni encane ye-sauce, engeza i-chips, i-vanilla, ne-cookie creamer noma ubisi. Yenza ukushisa kube phansi futhi ucofe kancane kancane ushokoledi, uvuse njalo. Pheka phansi kuze kube yilapho ingxube ibhebhezele ngokuphelele. Qaphela ukuthi ungashisi ingxube-gcina iso futhi ungahambi!
- Thatha i-oat ekhishwa ngaphandle kwesiqandisisi bese uphonsa ngokucophelela ngamunye ushokoledi ocibilikile ohlangothini olulodwa. Zibani phansi esitokisini sokubhaka esineziqhumane ngemuva kokuba sezichotshiwe nge-tshokoledi. Beka efrijini ukuze unzima.
- Gcina kubo esiqandisini futhi ujabulele lapho befuna. Ungazigcina futhi zigcinwe efrijini uma ufuna ukuzijabulela esikhathini esizayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Lezi zibhola ziqukethe ibhotela le-peanut, kodwa noma yiliphi ibhotela le-nut lizolijabulisa ngendlela efanayo. Uma une-nutrient nut, cabanga ngokusebenzisa ibhotela lebhola le-sunflower esikhundleni. Ungase uzizwe ukhululekile ukusebenzisa i-chunky esikhundleni sebhokisi le-peanut elimnandi ukuze uthole ukwanda okwengeziwe.
Nakuba ushokoledi omnyama kancane ukwandisa inani lokudla okunomsoco walezi zinyolo, ungakwazi ukuncibilikisa ushokoledi wakho owathandayo. Ushokoledi onzima kakhulu uyisinqumo esihle ngoba awunambitheka kakhulu, uma unikezwe ubumnandi obukhulu kusukela kwisiraphu ye-maple engxenyeni.
Ukwenza lezi zilwane zitholakale ngokwemvelo, zishintshe isiraphu ye-maple futhi usebenzise izinsuku ezifihliwe.
Ukuze ubumnandi ngezinsuku, uthele amanzi ashisayo phezu kwezinsuku esitsheni esincane bese uvumela ukuhlala okungenani imizuzu engu-15 ukuze bancishise. Gcoba amanzi angaphezu kwamanzi bese ufaka amadethi ngemfoloko kuze kube yilapho kuhlanganiswa ubhontshisi obushelelekile. Engeza lokhu okunamathiselwe kumxube we-oat. Ungazama futhi ukusebenzisa ibhanana elivuthiwe elivuthiwe njengelinye i-sweetener yemvelo. Ngaphandle kwalokho, ukusika ushukela, sebenzisa isigamu inani lemvelo isiphuphuphu bese ufaka ama-apulaauce angenaswidi.
I-flavor ya-matcha powder cishe ayitholakali kodwa uma ungathanda ubukhona obunamandla, vele ufake kwinye isipuni sehhafu noma kunjalo. Uma unenkinga yokuthola i-matcha powder, shiya ngokuphelele.
Amathiphu wokupheka nokukhonza
Le recipe ilula futhi ayidingi ukubhaka. Kuyinto enkulu kakhulu ngesikhathi sasehlobo.
Ukuze unciphise inani lezidakamizwa ezisetshenzisiwe, mix zonke izithako ze-oat mix in one bowl. Ungaphinde ugcine isikhathi usebenzisa i-chocolate-chips-zikulungele ukuncibilika esikhundleni sokuba uqede ushokoledi.
Ama-oat ahlabayo akudingeki ukuba abe yisiqandisiso nganoma yiziphi izizathu zokuphepha kokudla, kodwa ushokoledi uyokwenziwa ngenye indlela.
Ngaphezu kwalokho, igcina amabhola ahambelana. Zigcine efrijini, njengoba ungase ungaqedi ngaso sonke isikhathi i-batch yonke ezinsukwini ezimbalwa. Ngale ndlela, ungathatha okukodwa noma amabili okudingekayo futhi kunjengeqhwa elimnandi njengoba likhishwa. Jabulela lokhu njengendlela yokudla okuncane phakathi nosuku noma phakathi kwe-dessert elula kusihlwa.