Ke makhetlo a mangata hoseng u tšoereng pakete ea oatmeal hang-hang 'me u ja lijo tsa hoseng ka metsotso e 2? Kapa u phehile ka makhetlo a makae pitsa ea li-oats tsa boholo-holo setofong ebe u lula fatše lijo tsa hoseng le lelapa la hau? Oatmeal-ka mefuta eohle ea eona-ke ntho e lokelang ho keteka. 'Me ho joalo le ka risepe ena, hobane e kopanya bokhoni ba oatmeal hang-hang le tatso eohle ea ho iketsetsa ntlo. E teteaneng, e monate ebile e bohlokoa ka ho fetisisa, tsela e molemo ea hore uena le ba lelapa la hao le qale letsatsi.
Ntho e 'ngoe le e' ngoe ke kamohelo e amohelehang ea lijo tsa bohlokoa ka ho fetisisa tsa letsatsi: lijo tsa hoseng. Re buile haholo ka lijo tsa hoseng (re bolela LOTO ), ka hona ha ho na lebaka la ho tsoa ka nako ea hau ea hoseng.
Na u ne u tseba hore li-oats tse senyehileng li ne li sa boleloe kamehla bakeng sa tafole ea rona ? Seo ha se bolele hore ha ba e-s'o sebelise tsela ea bona ka lipelong tsa rona (ka ho toba!) Le mala a rona. Lilemong tse lekholo hamorao, ho hlakile hore oatmeal ha e ea kae kapa kae.
U letetse eng? Fumana ho pheha! Hosasane hoseng, u tla tsoha sekotlolo se futhumetseng sa molemo oa sinamone le lifahleho tse bososela tsa lelapa le fepehileng hantle-pele li tsoa monyako!
Cook's Note: U lebale ho beha sethobi sa hao se liehang bosiung bo fetileng? Ha ho bothata! U ka hlapanya betch ka habonolo holim'a stovetop.
Bakeng sa ntho e khethehileng ea ho ama, ka holim'a nkho e 'ngoe le e' ngoe ea oatmeal le yogurt ea Greece, le li-blueberry, vanilla le cashew. Ntle ho moo, ke hobane'ng ha u sa iketsetse granola ea topping? E tla tsamaisana hantle le litholoana tse ling tse nakong (joaloka fragole-yum!).
Haeba blueberries e sa tsoa nako, e leka ho kenella liapole le li-pecans tse khethiloeng. Bohareng bo joalo bo boholo, haholo-holo ka ho oa!
Hopola ho boloka li-oats hantle hore o tle o tsoele pele ho thabela lijo tsena tsa khoeli kaofela.
Oatmeal hase feela lijo tsa hoseng. Leka ho kenyelletsa oats e ikokobelitseng nakong ea lijo tsa hau tsa lijo -ke tsela e ntle ea ho boloka lelapa la hao le thabile ebile le phetse hantle. Joaloka bonus e eketsehileng, oatmeal e hloekileng ke gluten mahala. Kahoo u se ke ua tsilatsila ho hasa lerato!
Seo U tla se Hloka
- Likopi tse peli tsa oats tse entsoeng ka tšepe
- Likopi tse 8 lebese
- 2 Botoro ea Tbsp
- 1/2 senoelo leseli le tsoekere e tsoekere
- 1 tsp extract vanilla
- 1/2 tsp sinamone fatše
- 1/4 tsp fat nutmeg
- 1 tsp letsoai
- 1 pint blueberries
- Likotlolo tse 1-1 / 2 tse khethiloeng, tse halikiloeng le li-cashews tse sa senyehang
Kamoo U ka e Etsang
Beha li-oats, lebese, botoro, tsoekere e sootho, kankere ea vanilla, sinamone, limatlafatsi, le letsoai ho ea phehelang. Khothalletsa ho kopanya. Koahela 'me u phehe ka tlase ho lihora tse 4 kapa holimo ka lihora tse peli. Ha u se u loketse ho sebeletsa, tsosa ka blueberries le cashews.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 331 |
| Total Fat | 18 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 32 mg |
| Sodium | 483 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 1 g |
| Liprotheine | 10 g |