Li-oats ke mohloli o motle haholo oa fiber e nang le phepo e nepahetseng, protheine le tšepe. Ntho e ntle ka ho fetisisa, ke lijo tse tloaelehileng ebile ke ho le bonolo ho eketsa lijo tsa gluten tse sa lefelloeng . Haeba u ka mamella li-oats o tla thabela recipe ena ea pele-pele.
Caveat le li-oats-netefatsa hore u reka li-oats tse se nang bolulo ho qoba tšilafalo ea sefate le koro le ho e kenyelletsa butle ho lijo tsa hau ho netefatsa hore u ka li mamella. Tse ling tsa Celiacs ha li khone.
Seo U tla se Hloka
- 1 lik'hilograne tse 4 tsa oats (ke sebelisa "otiloeng" "oats" ea mahala ea gluten)
- 1/4 senoelo sa oatmeal (sebaka se secha, bona litlhahiso)
- 1/4 senoelo amaranth
- 1 teaspoon ho baka soda le ho e
- 1/2 teaspoon letsoai
- 1 teaspoon tsoekere (kapa mahe a linotši)
- 1/2 teaspoon guar gom (OR xanthan gom)
- 1 kopi ea yogurt
- 1 senoelo sa lebese (kapa lebese la kokonate)
- 2 mahe a maholo (a otloa habobebe)
- 1 vanilla ea teaspoon
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle tse omileng ka sekotlolo se seholo sa ho kopanya.
- Eketsa yogurt, lebese, mahe le vanilla mme u hlohlelletse ho fihlela motsoako o le monate.
- Refrigerate metsotso e 30.
- Beha teaspoon 1 botoro kapa oli ea mohloaare e khanyang ka skillet e kholo, e boima. Ka mocheso mocheso, futhumatsa ea pan ho fihlela botoro melts.
- Tšela ka 1/2 senoelo sa pancake batter ka pane e chesang 'me u phehe ho fihlela li-bubble li thehoa' me tlase e le sootho ea khauta.
- Flip ka hloko 'me u phehe ho fihlela lehlakoreng la bobeli le le letšoaotho le le putsoa.
- Sebeletsa ka sirapo ea maple, li-pecans tse hahiloeng, li-walnuts kapa litholoana tse ncha.
Litlhahiso
- Sebelisa koae ea kofi ea kofi ho etsa phofo e ncha ea oat. Eketsa ka 1/3 senoelo sa gluten mahala le likhase tse 'maloa ho fihlela li-flakes li le fatše ho phofo e thumisehileng.
- Etsa batter ea oatmeal pancake le refrigerate bosiung bo le bong bakeng sa lijo tsa hoseng tse lebelo, tse loketseng.
Khopotso: Kamehla etsa bonnete ba hore mosebetsi oa hau o sebetsa, lisebelisoa, lipane le lithulusi ha li na gluten. Bala kamehla mabitso a sehlahisoa. Bahlahisi ba ka fetola tlhahiso ea lihlahisoa ntle le tsebiso. Ha u belaela, u se ke ua reka kapa ua sebelisa sehlahisoa pele u kopana le moetsi ho tiisa hore sehlahisoa ha se na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 202 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 240 mg |
| Sodium | 457 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 13 g |