Ke lekile mefuta e fapa-fapaneng ea diresepe ea granola, 'me ke fihletse qeto ea hore ha ho na tsela e le' ngoe e nepahetseng ea ho e etsa. Ho na le litlhoko tse ling tsa motheo, empa ho feta moo, u ka ba bonono haholo. U lokela ho qala ka lijo-thollo tse ling - oatmeal ke setso. Ke kentse li- quinoa cereal ( li-flakes tsa quinoa ) ho tsena bakeng sa ho matlafatsa phepo e nepahetseng (quinoa e na le li-amino acid tse ngata bakeng sa lijo-thollo, 'me li na le tšepe e ngata). Li-flakes tsa quinoa ke lijo-thollo tsa quinoa tse 'nileng tsa etsoa li-flakes tse kang oatmeal, bakeng sa lijo-thollo tse chesang. Hangata u ka fumana li-flakes tsa quinoa ho Whole Foods kapa libenkeleng tsa lijo tsa bophelo. (Li -flakes tsa Quinoa li boetse li phethahetse bakeng sa ho eketsa lihlahisoa tse halikiloeng joaloka bohobe le di-cookie).
Eketsa eng kapa eng ea linate, peo le litholoana tse omisitsoeng tseo u li ratang ho li-oatmeal le lijo tse ling. Joale tsohle tseo u li hlokang ke li-binder - tse lekaneng ho boloka ntho e 'ngoe le e' ngoe hammoho. Hangata, ke mahe a linotši kapa sirapo ea mapolanka, oli ea meroho, le / kapa linate tsa linate. Ke rata sirapo ea maple holim 'a mahe a linotsi hobane tatso ke e nyenyane haholo. Ke kentse letsoho la peanut butter, empa ha ho joalo hoo e fetang ho hongata. Ke rata ho chesa libano tsa granola hobane ke thabela monate o monate, empa ha ho hlokahale - batho ba bangata ba senya libaka pele ba li khaola.
Seo U tla se Hloka
- Likopi tse 2 tsa oats e tloaelehileng
- 1 khase quinoa flakes
- 1/2 likotlolo tsa linate (le / kapa lipeo tsa khetho: li-pecans, lialmonde, walnuts, peo ea soneblomo, joalo-joalo)
- 1/2 senoelo se omisitsoeng litholoana (morara o omisitsoeng, cherries, cranberries, joalo-joalo)
- 1/2 senoelo tsokolate e lefifi ea chips
- 1/4 senoelo sa oli ea limela
- 1/3 senoelo sa 'mapa sa sirapo
- Ho ikhethela: likhaba tse tharo tsa apoanate
- 1/4 senoelo khanya tsoekere
- 1 vanilla ea teaspoon
- 1/2 teaspoon letsoai
Kamoo U ka e Etsang
- Preheat ovine ho 350 F. Lata ka pan ea bohobe ba lisekoere tse 9-cm tse nang le aluminium. Khanyetsa fatše foil e nang le oli ea limela.
- Beha oli ea meroho ea li-tablespoons, sirase ea maple, lero la peanut le tsoekere e sootho ka sekotlolo sa microwave sa bopaki kapa senoelo sa ho lekanya. Microwave ka bonolo ka mocheso o tlaase ka metsotsoana e 30 kapa joalo, kapa ho fihlela lihlahisoa li ka kopaneha habonolo. Hlatsoa ka vanilla le letsoai.
- Kopanya li-oatmeal le quinoa tse ntseng li lekana ka sekotlolo. Li-coarsely chop linate le litholoana tse omisitsoeng, 'me u li tsoelle ka motsoako oa oatmeal. Hlohlelletsa li-chips tsa tsokolate.
- Eketsa motsoako oa metsi ho motsoako oa oat 'me u hlohlelletse ho fihlela metsoako e omileng e koahetsoe hantle. Motsoako o lokela ho ba matheba 'me o lokela ho qala ho kopana. Haeba e sa e etse, 'me e bonahala e omme ebile e omeletsoe, eketsa sirapo e ngata ho fihlela e e-ba teng.
- Tšoaea motsoako fatše ka hara pan. Hlapa sejana se aluminium sefate 'me u se sebelise ho hatella motsoako o kenang ka pan ka mokhoa o tsitsitseng le ka tieo kamoo ho ka khonehang.
- Beha pan ka ontong 'me u bake metsotso e 15 ho isa ho e 20, ho fihlela lijo li hlaha li le monate ebile li monko o nkhang hamonate. Tlosa ho tloha ka ontong 'me u lumelle ho pholile metsotso e 10. Qetella pan ea pholileng ka sehatsetsing, 'me e le liphello tse ntle (tse sa fokolang), emela hore motsoako o pholile pele o o khaola.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 222 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 17 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |