Aya maokie anocheka anowana nhero yakanaka kwazvo kubva kune quinoa, iyo yakakura-mapurotini zviyo kubva kuAndes. Quinoa inowanzofadzwa senhokwe inopisa muSouth America, uye kana iwe ukagona kuwana zvinyorwa zvequinoa pazvitoro zvezvokudya (ndinozviwana pa Whole Foods) kana paIndaneti, unogona kubika kana kubika navo nenzira yakafanana neyakagadzika oats. Aya mafuta anokosha equinoa oatmeal ma cookies anonyorera uye anonyorera nokuda kwe additon yeapleauce uye bhanana yakashamba (iyo nzira yakanakisisa yekushandisa bhanki rinopfurikidza). Toasted walnuts, yegoridhe rakaomeswa, uye pineapple yakasimwa inowedzera zvose zvinovaka muviri uye zvinonaka.
Zvamunoda
- 1 cup quinoa flakes
- 2 makapu akavhara oats (kwete pakarepo)
- 1/2 kapu yeupfu
- 1 mukombe tsvuku tsvuku (yakazara)
- 1 teaspoon munyu
- 1 overripe banana (mashed)
- 1/4 kapu applesauce
- 1 egg
- 1/4 mukombe wemafuta yemafuta
- 2 maspuniji vanilla
- 1/2 mukombe nutsva (pecans kana walnuts, dzakasarudzwa)
- 1/2 mukombe endarama mazambiringa
- 2 zvimedu zvakasimwa pineapple (yakagadzirwa zvakanaka)
Nzira Yokuita Izvo
- Preheat oven kusvika kumadigiri 350. Kushambidza zvakagadzirwa murnuts muvheni kusvikira kunhuhwirira, maminitsi 8-10.
- Muhomwe huru, funganyai quinoa, oatmeal, furawa, shuga yakasviba, uye munyu.
- Ita bhanka mashed, mazai, maapuloauce, mafuta, uye vanilla muumisiki yakaoma kusvika zvakanaka. Ita mukati mutsva uye michero yakaomeswa.
- Kushandisa 1/4 kapu yekuyeresa kana hombe huru, zvidimbu zvezvikanda zvehokisi yekasi mubhokisi rekiki rakagadzirwa nemapepa echinyorwa, uye inogadzika murwi umwe wehave zvishoma.
- Bika makiki kusvikira vatanga kusvibira kumativi ose, anenge 15-20 maminitsi. Bvisa kubva kunopisa parega kuporera.
- Chengetedza makiki mugomba rakadzika.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 169 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 10 mg |
| Sodium | 80 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |