Oatmeal ea Pumpkin e Fokolang

Hang ha re oela fatše, re qala ho bona tatso ea mokopu hoo e batlang e le ntho e 'ngoe le e' ngoe, haholo-holo lijo tsa hoseng - ho tloha ho mokopu-spiced latte ho donuts ea mokopu, ho hlahisa li-muffins tsa mokopu. Empa ho thoe'ng ka ho tlisa tatso e tloaelehileng ea hoetla ho ea ka kemiso ea hoseng ntle le ho eketsa mafura kaofela? Oatmeal e ntle empa e phetse hantle e nang le tatso e oang e hlileng e khomarelang likhopo tsa hau. 'Me haeba tsela feela eo bana ba hao ba tla ja oatmeal ke eona ha e jere tsoekere, sena se ka' na sa e-ba tsela e ntle ea ho ba fa hore ba je oatmeal e ntle ho bona ha ba ntse ba khotsofatsa ebile ba le monate. 'Me ka nako ea nakoana ea mokopu, ba tla nahana ka eona e le phekolo.

Kaofela ha rōna re tseba nakong ea Thanksgiving nako eo re sebelisang halofo ea metsoako eo re e rekileng ho etsa lijana tsa moetlo tse kang pie ea mokopu. Kakaretso ena e ntle bakeng sa ho sebelisa lisebelisoa tseo tse setseng kaha li akarelletsa mokopu o entsoeng ka makotiki le sekhabiso sa mokopu.

Seo U tla se Hloka

• Likopi tse peli tse potlakileng kapa tsa khale
• Likotlolo tse 3 tsa lebese le se nang mafura
• 1/2 senoelo sa mokopu sa mokopu (mokopu oa makotiki)
• 1/4 tsp mokopu oa mokopu
• 1/8 tsp cinnamon
• 1 Tbsp morara o omisitsoeng
• Koro ea tsoekere e latsoa

Kamoo U ka e Etsang

Microwave

1. Beha oatmeal ka sekotlolo se sireletsehileng sa microwave 'me u tsose ka lebese.
2. Microwave e phahameng metsotso e 2 ho ea ho e 3.
3. Tlosa li-microwave ebe u hlohlelletsa puree ea mokopu, monate oa mokopu le sinamone.
4. Chesa metsotsoana e 40 ho isa ho e 60, kapa ho fihlela ho futhumetse.
5. Hlohlelletsa morara o omisitsoeng. Noa tsoekere e sootho haeba ho hlokahala mme u thabele.

Stovetop

1. Tlisetsa lebese ho pheha ka mocheso o phahameng-ka sekotlolo se ka hare, ho shebella ka hloko ho tiisa hore ha e phehe.

1. Hlohlelletsa li-oats, theola mocheso ho isa bohareng le ho pheha ka metsotso e ka bang 5.
2. Eketsa puree ea mokopu le linoko 'me u tsoele pele ho fihlela u halefile.
3. Latsoa ho bona hore na tsoekere e sootho e hlokahala. Hlohlelletsa morara o omisitsoeng pele o sebeletsa.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	109
Total Fat	1 g
Fat Satated	0 g
Fat Unsaturated	0 g
Cholesterol	0 mg
Sodium	69 mg
Li-carbohydrate	20 g
Fiber Fiber	3 g
Liprotheine	4 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.)