Lijo tsa Granola tsa Oatmeal Quinoa

Ho bonolo ho etsa li-barano tsa granola tse matlafatsang haholo. Quinoa e na le li-amino acid tse ngata bakeng sa lijo-thollo 'me li na le tšepe e ngata. Hangata quinoa e rekisoa ka boemo ba eona ba tlhaho - e tšoana le peō e nyenyane - e ka phehoang ka metsing ho ea joaloka pilaf. Empa u ka boela ua reka li-flakes tsa quinoa, moo lijo-thollo li sebetsanoang ho shebahala joaloka oatmeal. Li-flakes tsa quinoa li ka nkeloa sebaka ke oatmeal ho tse ling tse ntle tse entsoeng. Kenya eng kapa eng e omisitsoeng kapa linate tseo u li ratang ho li-bars tsa granola.

Seo U tla se Hloka

• Likotlolo tse 1 1/2 quinoa
• Likopi tse 2 tsa oats (tsa khale)
• 1/2 linate (tse tlositsoeng)
• 1/2 senoelo sa kokonate (shredded)
• 1/2 senoelo sa mahe a linotsi
• 1/4 senoelo sa botoro
• 1/2 teaspoon letsoai
• Lipopo tse 2 tsa vanilla
• 1/4 senoelo tsoekere (sootho)
• Ho ikhethela: 1/2 teaspoon sinamone
• 1he e mahareng
• 1/2 senoelo tsokolate chips
• 1/2 senoelo se tšetsoeng litholoana tse omisitsoeng (tse kang morara o omisitsoeng, phaenepa e omisitsoeng, mango e omisitsoeng, joalo-joalo)

Kamoo U ka e Etsang

1. Preheat oven ho 350 F.
2. Mohala o nang le 9x9 kapa 9x13 inch pan (ho itšetlehile ka hore na o na le mekoallo ea granola ea hao e teteaneng hakae) ka pampiri kapa pampiri ea letlalo, u lumella pampiri hore e felle ka mahlakoreng.
   Hasanya linate tsa oatmeal, quinoa, le linate tse entsoeng ka ho hlapa le ho phomola ka ontong ho fihlela khauta le monko o monate, hoo e ka bang metsotso e 10.
3. Pholisa botoro ka mocheso o tlaase ka mahe a linotši le tsoekere e sootho ho fihlela botoro e qhibiliha 'me tsoekere e qhibiliha. Tlosa mocheso 'me u tsosele ka vanilla le letsoai.
   Hlahisa motsoako oa botoro / tsoekere ka li-oats le marate. Susumelletsa mahe, tsokolate chips, le litholoana tse omisitsoeng.

1. Senya motsoako ka pane ea ho baka 'me u hatelle ka thata ho pata.
   Bake ka metsotso e ka bang 20, ho fihlela e le putsoa le khauta.
2. Etsa pholileng ka ho feletseng, ebe u phahamisa ho tloha ka pan ho sebelisa letlalo, mme u kene kahare. Boloka libano tsa granola ka setsing se se nang metsi.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	256
Total Fat	14 g
Fat Satated	7 g
Fat Unsaturated	5 g
Cholesterol	86 mg
Sodium	35 mg
Li-carbohydrate	29 g
Fiber Fiber	3 g
Liprotheine	6 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)