Ndakamboedza maitiro akawanda akasiyana-siyana e granola bar mapepa, uye ndauya kumhedziso yokuti hapana nzira imwe chete yakarurama yekuita nayo. Pane zvimwe zvinodiwa zvinodiwa, asi kupfuura izvozvi, iwe unogona kunge wakanyatsogadzira. Iwe unotanga kutanga nemamwe mbeu - oatmeal ndeye tsika. Ndawedzera quinoa cereal ( quinoa flakes ) kune idzi kuti zviwedzere kudya (quinoa ine yakakwana yemamino acids yezviyo, uye yakafuma mune iron). Quinoa flakes ndiwo quinoa zviyo izvo zvakashandurwa kuva oatmeal-yakafanana namafuta, nekuda kwechibage chinopisa. Iwe unowanzowana quinoa flakes pa Whole Foods kana pane zvipatara zvekudya. ( Quinoa flakes zvakare akakwana kuwedzera zvinhu zvakabikwa sechingwa nekiki).
Wedzera chero marimu, mbeu, uye michero yakaomeswa iwe unosarudza oatmeal nemamwe mbeu. Zvadaro zvose zvaunoda ndezvokudzivirira - zvakakwana kuti ubatisise zvose pamwe chete. Kazhinji, ihwohwo huchi kana hurasi yemapuranga, mafuta ezvirimwa, uye / kana muti muti. Ndinoda maple sirasi pamusoro pehuchi nokuti inonaka ishoma. Ndowedzera kubata kwepepanut butter, asi kwete zvakanyanya zvokuti inowedzera zvimwe zvinonaka. Ndinoda kubika granola mabhairi nokuti ndinonakidzwa nemafuta anogadzirwa, asi hazvisi izvo chaizvo - vanhu vakawanda vanongoridza mabhagi vasati vatema.
Zvamunoda
- 2 makapu nguva dzose oats
- 1 cup quinoa flakes
- 1/2 mukombe nutsva (uye / kana mbeu dzekusarudzwa: pecans, maarmonds, walnuts, mbeu dzezuva, etc.)
- 1/2 mukombe wakaomeswa michero (raisin, cherries, cranberries, etc.)
- 1/2 cup dark chocolate chips
- 1/4 mukombe wemafuta yemafuta
- 1/3 mukombe maple syrup
- Zvingasarudzwa: 3 maspunikiti epepanut butter
- 1/4 mukombe chiedza cheshuga shuga
- 1 teaspoon vanilla
- 1/2 teaspoon munyu
Nzira Yokuita Izvo
- Preheat oven kusvika ku 350 F. Ratidza ganda 9-inch square baking pan nealuminium pepper. Edzai gorofu chidimbu nemafuta ezviyo.
- Isa mafuraji 4 mashuputa emafuta, maple sirasi, peanut butter, uye shuga tsvuku mu microwave chipupuriro kana mukombe wekuyera. Microwave nounyoro pamhepo yakadzika kwemaminitsi makumi matatu kana zvakadaro, kana kusvikira zvinoshandiswa zvinogona kuputirana pamwe nyore. Whisk muvanilla uye munyu.
- Bhatanidza oatmeal uye quinoa inoputika pamwe mumudziyo. Gadzirai makungu nemichero yakaomeswa, uye muvamedze muvhisi ye oatmeal. Shingaira muchokoti chips.
- Wedzerai musanganiswa wemvura kune musanganisi we oat uye simbisai kusvikira midzi yakaoma yakavharwa. Iko kusanganiswa kunofanirwa kuve kwakanakira uye kunofanira kutanga kusangana pamwe chete. Kana zvikasadaro, uye zvinenge zvakaoma uye zvisinganzwisisiki, wedzera mamwe maple syrup kusvikira yaita.
- Shingairira musanganiswa pasi zvakasimba mupani. Gadzira chidimbu chiduku chearuminium uye ushandise iyo kuomesa musanganiswa pasi mukati megango sezvinonyatsosimba uye zvakasimba sezvinobvira.
- Isa pani muchoto uye gadzira maminitsi gumi nemashanu kusvika makumi maviri, kusvikira mbeu dzichioneka dzakasvibiswa uye dzinonhuwira kunhuhwirira. Bvisa kubva muchoto uye rega kupora kwemaminitsi gumi. Pedza gomba rinotonhorera mufiriji, uye zvakanakisisa (zvishoma nezvishoma) zvigadzirire, kumirira kusvikira musanganiswa wacho wakanyatsopiswa usati wadzicheka muzvigaro.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 222 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 17 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 3 g |
| Protein | 5 g |