Lijo tsa lijo tsa hoseng le oatmeal e ka ba khetho e ntle ea lijo tsa hoseng, empa mohlomong u khathala ke lijo-thollo haeba u li ja letsatsi le letsatsi bakeng sa lijo tsa hoseng. Ke moo lijo tsa hoseng tsa quinoa li kenang teng! Ho sebelisa lebese la soya kapa lebese le seng la lebese ho pheha quinoa, ho e-na le metsi, ho fetola lijo-thollo tsena tse tloaelehileng tsa lijo tsa motšehare le tsa lijo tsa motšehare ho li-vegans tse futhumetseng le tse thabisang tse tla rata. Ntle ho moo le eona e na le gluten mahala.
Recipe ena ea hoseng ea quinoa e kopanya tsokolate le pere ea peanut bakeng sa monate o kopantsoeng leholimong. Esita le ka cocoa e nyane le sweetener, lijo tsa hoseng tsena "lijo-thollo" li sa ntse li le matla haholo ho feta li-sugar-packed, tse hloekisitsoeng le tse hloekisitsoeng lebokose-lebokoseng la lebokose la li-supermarket. 'Me ka ligrama tse 8 tsa liprotheine ka ts'ebeletso ha li bapisoa le ligrama tse 10,6 tsa oatmeal, ke phepelo e ntle ea lijo-thollo tsa lijo tsa hoseng bakeng sa lihlopha tse hlokang lijo tsa hoseng tse matlafatsang ho qala letsatsi.
Leka quinoa ea lijo tsa hoseng ka reciprole le lero la peanut butter nakong e tlang ha u ntse u batla tsela e monate ea ho kopanya kemiso ea lijo tsa hoseng.
Seo U tla se Hloka
- ½ senoelo
- Quinoa
- 1½ likotlolo lebese la soy kapa lebese le seng la lebese
- Tablespoons tse 2 tsa peanut
- 1½ tablespoons kakao
- Khabapo ea 1½ ea sopho ea sira kapa sirapo e sootho ea raese (ho ikhethela)
Kamoo U ka e Etsang
- Kopanya quinoa le lebese la soya holim'a mocheso o monyenyane. Koahela 'me u phehele metsotso e 15 kapa ho fihlela quinoa e etsoa, e tsosang khafetsa.
- Ha li-quinoa li sa ntsane li chesa, li hlohlelletsa lero la peanut, cocoa le sweetener.
- E etsa motho ea fanang ka seatla se bulehileng.
Tlhahisoleseding ea phepo e nepahetseng, ka ho sebeletsa (ho tloha ka Phallo ea Khalori):
- Likorolo: 668
- Mafura: 28g
- Sodium: 337mg
- Fiber: 12g
- Protheine: 31g
Joaloka quinoa? Tse latelang ke tse ling tse seng kae tse phetseng hantle le tse nang le liprotheine tsa quinoa ho leka:
* Cook's Note:
Quinoa e fetohile thollo "it" ka lebaka le utloahalang. Ho nkoa e le tlhaloso e tsotehang ke litsebi tsa bophelo bo botle, quinoa ke e 'ngoe ea mehloli e ntle ka ho fetisisa ea liprotheine e teng. Ke protheine e feletseng, e bolelang hore e na le tsohle tse robong tse bohlokoa tsa amino acid. E boetse e na le fiber e ngata ho feta lijo-thollo tse ling, tse ka u thusang hore u lule u phetse nako e teletsana mme e ka u sireletsa mafu a pelo, hape.
Ho feta moo, quinoa e na le livithamine le diminerale tse bohlokoa bakeng sa bophelo bo botle, tse kang lysine, magnesium, vithamine B2 le manganese. Lintho tsena tse nang le limatlafatsi tse kopantseng li ka kenya letsoho tlhahiso ea matla, ts'ebetso ea tsoekere ea mali, khōlo ea 'mele ea' mele le ho lokisoa le tšireletso khahlanong le mefuta e mengata ea mahala, har'a melemo e meng ea bophelo bo botle. Ho na le tsohle tse ka sekotlolo sa hoseng, ke mang ea sa batleng ho qala letsatsi la bona ka lijo tsa hoseng tsa quinoa?
Recipe qalong e ne e hlaha ho The Everything Vegan Cookbook ea Jolinda Hackett.
Lisebelisoa:
Litaba tsa SELF tsa Nutrition. (nd). Quinoa, Lijo tse phehiloeng tsa phepo e nepahetseng le li-calories. E khutlisitsoe ka la 23 November, 2016, ho tloha ho http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
Litaba tsa SELF tsa Nutrition. (nd). Lijoana, li-oats, tse tloaelehileng le tse potlakileng le tse potlakileng, tse sa tiisetsoeng, tse omileng [oatmeal, oats ea mehleng ea khale, li-oats] Linnete tsa phepo & Calories. E khutlisitsoe ka la 23 November, 2016, ho tloha ho http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, la 31 May). Melemo ea Quinoa: The Supergrain ea Bokamoso. E khutlisitsoe ka la 23 November, 2016, ho tloha ho http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quino-The-Supergrain-of-the-Future.html
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 650 |
| Total Fat | 22 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 430 mg |
| Li-carbohydrate | 97 g |
| Fiber Fiber | 9 g |
| Liprotheine | 19 g |