I-Pumpkin Steel Yeka Oatmeal Nge-Walnuts Nama Cherry Emile

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 323

Amafutha - 8g

I- Carbs - 57g

Amaprotheni - 9g

Isikhathi esiphelele 45 iminithi
Lungisa amaminithi amahlanu , Pheka iminithi engu-40
Izinkonzo 2 (izindebe eziyi-1 1/4 ngayinye)

Kokubili i- squash yasebusika (kufaka phakathi ithanga) kanye nama- cherry omisiwe athile ku- carotenoids , lapho umzimba uguqula khona ku-vitamin A, isakhi esibalulekile sokuzivikela komzimba nokugcina amangqamuzana anempilo. Iphunga iqukethe i- lutein ne-zeaxanthin, i-carotenoids ephuzi enemibala esiza ukuvikela impilo ye-eye ngokuhlunga imisebe ephezulu ye-ultraviolet engalimaza i-lens iso ne-retina.

Ukuhlanganisa lezi izithako ezinomsoco-mnandi nge-steel cut oatmeal uphendulela ukudla kwasekuseni kwakho kube isidlo esihle kakhulu. Ukudla i-oatmeal ecebile ene-fiber yokudla kwasekuseni kungasiza ekunciphiseni i-cholesterol futhi ibe nomthelela wokuvikela enhliziyweni, futhi.

Izithako

• 1/2 indebe steel cut oats
• 1 inkomishi amanzi
• 1/2 inkomishi yobisi obuncane
• 1/2 indebe ye-puree yamanzi
• 1/2 isipuni sinamoni
• 1/4 ithisipuni nutmeg
• 1/4 i-ginger ginger
• 1/8 ithisipuni clove
• 2 wezipuni imephu isiraphu
• 2 wezipuni oqoshiwe walnuts
• 2 wezipuni amakhekhe omisiwe

Ukulungiselela

1. Beka i-oats epulasini elingaphakathi bese ushisa phezulu phezulu, uvuselela njalo, kuze kube yilapho ama-oats aqala ukugcoba kancane, cishe imizuzu emithathu.
2. Engeza amanzi nobisi bese ulethe ngamathumba, uvuselele njalo.
3. Nciphise ukushisa kumbe ophansi, faka epanini bese upheka, uvuselela ngezikhathi ezithile, imizuzu engu-15 kuya kwezingu-20.
4. Hlanganisa i-puree yamathanga, izinongo, ne-1 isipuni se-maple isiraphu futhi udwebe ungaziwe, uvuselele ngezikhathi ezithile, eminye imizuzu emihlanu.

1. Vala ukushisa bese ugibela ezitsheni ezimbili.
2. Gcoba ama-walnuts e-skillet eyomile kuze kube yilapho ephunga elimnandi futhi liqala ukugqamile, cishe imizuzu engama-3.
3. Hlukanisa ama-walnuts agwetshiwe, ama-cherry omisiwe kanye nesipuni esisele se-maple isiraphu phakathi kwezimbiza ezimbili.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ukuze ulungise isikhathi sasehlobo, susa i-pure yamathanga bese wengeza ubisi olungeziwe endaweni yayo. Ukukhipha ithanga, okuyimifino yesitashi, kuzonciphisa okuqukethwe kwe-carbohydrate kancane (1/2 indebe yobisi iqukethe ama-6 amagremu we-carbohydrate ehambisana ne-1/2 cup cup ithanga puree, equkethe ama-gramu angu-10 we-carbohydrate) futhi ikhulise amaprotheni iresiphi.

Ukuze uthole i-punch antioxidant, phezulu nge amajikijolo amasha, ama-season noma izithelo zetshe ezincibilikile ezifana namapayipi, ama-plums, noma ama-nectarine.

Amathiphu wokupheka nokukhonza

Esikhundleni sokusebenzisa i-pure yamathanga ekheniwe, zama ukwenza i-pure yakho siqu usebenzisa ithanga noma isikwashi sasebusika. Sishisa i-ovini kuya ku-425F, uthathe u-squash ube ngamakamelo usebenzisa ummese obukhali.

Khipha imbewu futhi ulondoloze enye ukusetshenziswa.

Tshayela ishidi lokubhaka ngephepha lesikhumba bese ubeka izindlu ze-squash phezulu. Gubha ikota ngayinye nge-1/2 kuya 1 ithisipuni yamafutha omnqumo. Bhaka amaminithi angu-45 kuya ku-1 ihora, kuze kube yi-squash ifane ithenda. Phuma kuhhavini bese uvumele ukupholisa. Gcoba inyama yangaphandle bese uhlanza i-insides elithambile ne-blender noma i-blender yokucwilisa.