Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 201
Amafutha - 11g
I-Carbs - 19g
Amaprotheni - 8g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 4 (1 sandwich + 1/4 apula ngamunye)
Isiguli sikaPB & J ? Kuthiwani ngesinkwa seFrance? Tweak zokupheka ezimbili zendabuko for breakfast ekuseni.
Ukuqala usuku lwakho ngezithako ezondlovu kungasetha ingqondo enempilo yosuku, kukusize wenze ukukhetha okuhle kwakho konke ukudla nokudla. Le recipe inekhwalithi yezithelo kanye ne-fiber namaphesenti angu-16 namaphesenti angu-18 ezinkambiso zakho zansuku zonke, ngokulandelana, futhi ushiya ibhotela kanye noshukela owenezelwe, ukufaka inhliziyo yezempilo kuwe.
Izithako
- I-apula encane encane, ehlutshiwe futhi enqunywe kancane
- 1/4 isipuni sinamoni
- 1 isipuni 1 ijusi kalamula
- 4 tincetu ezine isinkwa sikakolweni
- 4 wezipuni ubhotela i-almond
- Amaqanda amabili amakhulu
- amafutha omnqumo
Ukulungiselela
- Hlanganisa tincetu ze-apula nesinamoni nejusi lemonisi emgodini omncane we-microwave-ephephile. Ukushisa ku-microwave, embozwe, imizuzwana engu-45.
- Beka ucezu ngalunye lwesinkwa ngesigamu bese usakazeka cishe isigamu sesipuni se-almond ibhotela ngesigamu ngasinye.
- Hlela izingcezu ze-apula phezulu kwebhotela le-almond, bese phezulu nenye isinkwa isigamu.
- Hamba amaqanda esitsheni esifanayo ama-apula ayekuwo bese uwashaya. Gcoba ama-sandwich amane, uwavumele ahlale aphinde agcobe ingxube yeqanda cishe imizuzu emibili.
- Sula i-pan engekho-stick ne-oyela yamafutha omnqumo bese uhlela ama-sandwich kuwo ngokushisa okuphakathi. Bayeke, bahlanganise, imizuzu engaba ngu-4 ukuya kwemihlanu ngakunye, kuze kube yilapho iqanda libeka.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-apula ukugcwalisa okumnandi futhi okulukhuni kule recipe, kodwa uzizwe ukhululekile ukusebenzisa okuthandayo! Amapheya kanye nobhanana yizinketho ezimbili ezisebenza kahle. Uma usebenzisa amapheya, bawafice njengama-apula bese ulandela izinkomba ezifanayo. Uma usebenzisa ubhanana, shiya i-sinamoni nejusi kalamula bese ungawafaki ama-microwave-nje uwahlukanise bese uwahlela ngesinkwa.
Le recipe isebenza kahle nebhokisi le-peanut noma amanye ama-nut butters. Sebenzisa okuthandayo .
Amathiphu wokupheka nokukhonza
Jabulela isidlo sakho sasekuseni ngesinye seziphuzo ezifudumele:
- I-coconut Golden Milk : I-Turmeric, i-spice yegolide, ihlanganiswa ngobuciko nobisi lwekakhukhunathi njengesiphuzo esiqabulayo.
- I-Creamoa Cocoa Matcha Latte : Jabulela ama-antioxidants e-matcha green tea powder kanye nalawo angenayo i-cocoa powder ayi-unsweetened.
- 5 I-spice ilungile ubisi lwegolide : Yenza ingxube yakho ye-spice esanda kusetshenziselwa ukuyisebenzisa kule recipe yegolide yebisi.
- I-Cardamom Hot Cocoa : Udinga kuphela izithako ezine ezilula zalesi siphuzo.
- I-Ginger evuthayo ekhonjiwe i-Cider Tea : Gcwalisa ikhishi lakho ngama-flavour okufudumala asetshenziswe kule recipe.