Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 105
Amafutha - 5g
I-Carbs - 14g
Amaprotheni - 4g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 4 (1/2 indebe ngayinye)
Uma kuziwa ekuhlukaniseni i-dessert ethandwayo efriziwe, iningi labantu liyavuma ukuthi i-yogurt efriziwe inempilo kune-ayisikhilimu. Nasi inguqulo ehlelekile eyenziwe ngokwenza ukuthi iyazithoba kokubili.
Uma kuqhathaniswa ne-ayisikhilimu, i-yogurt efriziwe iqukethe amagremu amancane amancane ngaphansi kokukhonza, ikakhulukazi amafutha agcwele, okubalulekile ukulinganisa impilo enhle yengqondo. Uma ubheka isithombe esikhulu nakakhulu, phakathi kokushukela okuneziwe kanye ne-toppings, i-dessert oyintandokazi ingase ingabi nempilweni ngemva kwakho konke.
Le nguqulo ye-DIY iyashesha futhi kulula (okunye okuningi, okungabizi kakhulu). Uthola kancane amaprotheni okugcwalisa kusuka ku-yogurt yesiGreki kanye nomthamo omncane we-omega-3s enempilo-enempilo kusuka ku-flaxseed. Ngisho nama-flavanol avela kumnyama we-chocolate we-chips anikeza izinzuzo zenhliziyo, njengokuthuthukisa isimo samaplatelets nokunciphisa ukucindezelwa kwegazi.
Izithako
- 1/4 indebe engeyona fat yogurt yogreek
- I-isipuni esingu-1 emhlabathini i-flaxseed
- 2 izinkomishi strawberries efriziwe, mhlawumbe ingxenye
- 1/2 isipuni selamula kalamula
- Izipuni ezimbili azikho ushukela owenziwe ushukela
- 1/4 indebe yamanzi
- Izipuni ezi-2 ezingenayo i-coconut flakes (okukhethwa kukho)
- 2 wezipuni amnyama noma amnandi ushokoledi chips
- 2 wezipuni amamondidi, oqoshiwe
Ukulungiselela
1. Hlanganisa i-yogurt yesiGreki, i-flaxseed, ama-strawberries afriziwe, ijusi lemon, ujamu, namanzi. Ukuthungwa okumele kube khona kufanele kube mnandi kodwa kube bushelelezi.
2. Dlulisa ingxube ehlanganisiwe esitsheni bese ugoqa ngobumnandi ama-flakes angama-coconut kanye ne-chocolate emnyama.
3. Ungakhonza masinyane noma ubambe iqhaza imizuzu engu-15 kuya kwesigamu sehora ukuvumela i-yogurt efriziwe ukuba iqine. Okuphezulu ngama-almond aqoshiwe ngaphambi kokukhonza. Gcina okusele efrijini futhi uvumele ukuthunga kancane ngaphambi kokujabulela.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungesabi ukusebenzisa i-yogurt yamafutha egcwele yamafutha amaningi uma ungathanda umkhiqizo we-creamier. Usebenzisa i-1/4 indebe ye-recipe yonke, ngakho umehluko wamafutha ngokukhonza ngeke ube ophawulekayo kodwa uzoba owanelisayo kakhulu.
Zama nge-flavour fruity. Ngesikhathi ama- strawberries efaka isandla esiphundu ne-tart flavor ye-yogurt efriziwe, ezinye izinketho ezifana ne-blueberries, imango, kanye ne-bananas ziyoba ezihlwabusayo, futhi. Isihluthulelo ukuqinisekisa ukuthi basindile kahle. Ungakwazi ukuyeka ukuqhuma uma usebenzisa izithelo ezithandekayo.
Ungase futhi ushintshe up toppings zakho. Wonke amantongomane ahlinzeka nge-fibre yokugcwalisa, amafutha anenhliziyo enempilo-enempilo, kanye nokwehliswa okwanelisayo, ngakho sebenzisa okuthandayo.
Amathiphu wokupheka nokukhonza
Kungakhathaliseki ukuthi izithelo ozisebenzisayo, qiniseka ukuthi kuhle kahle. Uma kungenjalo uzoshiywa nge-runny, engaphakamisi ukuthungwa.
Ungakwazi ukusika izithelo ezintsha futhi uzifake ngokwakho, noma uthenge amaphakethe amaqhwa-asebenza lapho izithelo zingekho ngesikhathi sonyaka noma uma usheshe usheshe.
Ukuba nezithelo ezihlanjululwe zibe yizinhlamvu ezincane kusiza ukuhlanganisa kahle, ngakho-ke uma unamandla, vumela izithelo eziqhwaqwe zifake kancane futhi ziqede kancane ngaphambi kokuba ziqhume.