I-Granola Yase-Free-Carb Yamahhala Okungapheli

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 214

Amafutha - 20g

I-Carbs - 10g

Amaprotheni - 4g

Isikhathi esiphelele 45 iminithi
Lungisa amaminithi amahlanu , Pheka iminithi engu-40
Izinkonzo 20 (1/4 indebe ngayinye)

Zizwa ukhululekile ukufaka noma yikuphi amantongomane noma imbewu oyithandayo kule recipe, kodwa isidlo se-flax siyadingeka, futhi ikhukhunathi iyasiza. Lezi zizothola uketshezi futhi yilokho okuzokwenza ama-clumps-kungenjalo, usanda kunamantongomane kanye nembewu enambitheka. Ngoba kungama nati ngokuphelele kanye nembewu, kucebile kakhulu. Uma ufuna ukusikhulula, ungangezela noma ufake enye i- TVP (lokhu kungase kwengeze amaprotheni) noma i-oatmeal (uma ukubekezela kwakho kwe-carb nokuhlela kokudla kuvumela). Ukuze usize, nasi ishadi lamantongomane nezinhlamvu (ukubala kwe-carb, ama-calories, amafutha).

Izithako

• 1 indebe eluhlaza
• ama-alimondi
• 1 indebe eluhlaza emanzini ama-walnut
• 1 inkomishi engama-halves e-pecan eluhlaza
• 1 inkomishi ekhishwe kakhukhunathi
• 1/2 indebe ehlanganisiwe imbewu ye-sunflower
• 1/2 indebe ipulakisi imbewu imbewu
• 1/2 isipuni usawoti
• 1/2 indebe yamanzi
• 1/2 indebe yamafutha kakhukhunathi
• 1/2 inkomishi yesiraphu engenawo ushukela ongafani nesiphuzo (njenge-Vermont Okungenamsoco Okukhululekile)

Ukulungiselela

1. Ihhavini lokushisa ku-300F. Ukumboza iphepha lokubhaka ngezinhlangothi ngephepha le-silicon noma iphepha lesikhumba.
2. Cishe uqede ama nati. Ungakwenza lokhu ku-processor yokudla, kodwa uma uyenza, qala ngamantongomane anzima-ama-alimondi kule recipe noma ama-hazelnuts uma uwasebenzisa. Uma sebeqedile kancane ungangeza amantongomane athambile (ama-walnuts, ama-pecans). Uma kungenjalo, labo abancinyane bayodla ukudla ngaphambi kokuqothulwa kanzima.

1. Hlanganisa ibhotela noma amafutha kakhukhunathi. Ungayifaka microwave it esitsheni ozolisebenzisa ukuxuba (nakuba ungaxuba ngqo ebhodini lokubhaka) uma ufisa.
2. Hlanganisa isiraphu namafutha kakhukhunathi noma ibhotela ndawonye.
3. Hlanganisa amantongomane, ukhukhunathi, imbewu, nosawoti. Uma wenza lokhu ebhodini lokubhaka, engeza amanzi kuqala bese uxuba (izandla zisebenza kangcono), bese uhlanganisa ingxube yamafutha / ibhotela nesiraphu. Uma kungenjalo, vele uhlanganise konke esitsheni bese uphuma ekhasini lokubhaka. Cindezela kungqimba.
4. Kuleli phuzu, kuhle ukulidla. Kuzophela ekunambeni ukunambitheka kancane kancane, ngakho-ke gweba isifiso sakho sobumnandi futhi wengeze okuningi uma ufuna.
5. Bhaka imizuzu engu-30-40. Kabili ngesikhathi sokubhaka, gubungula ingxube nge-spoon enkulu bese ucindezela emuva. Ngemuva kwesibili, ungabe usususa. Bhaka kuze kube yiphunga elimnandi futhi elincane kakhulu.
6. Vumela ukupholisa ngokuphelele epanini. Lizoqhwaba njengoba lipholile. Gcina esitsheni esisindile. Khonza nge-yogurt, ushizi we-cottage, njll. Uma uthanda, engeza ama-blueberries noma ama-strawberries angasetshenzisiwe (angenayo i-unsweetened), afana ne-Trader Joe.