Nzira Yokuita Nayo Calorie Yakanaka Berry Inogunun'una

01 ye 04

Nzira Yokuita Nayo Calorie Yakanaka Berry Inogunun'una

Cherechedza mutsara wekodha yekoriki iyi yakaderera, uye iwe uchaona kuti iwe unogona kunge uri kuita mwoyo wako unofadza nekudhaira mumudziyo unotonhorera, unotyisa wewaini inonaka yakashata! I-blueberries uye raspberries inotakura vitamini C, uye blubhekeri inopa phytochemicals iyo inogona kuva nemigumisiro yakanaka pane utano hwako. Ita pamusoro payo yakasanganiswa nemusanganiswa wemashizha ose ezviyo, izvo zvinopa mitoro yehutachi uye yakaratidzwa kuderedza zvose zviri zviviri uye LDL cholesterol. Wedzera kune icho chiduku chiduku cheva walnuts chakakosha mu phytochemicals uye mafuta ane utano uye iwe pachako une dessert yakanaka! Zvechokwadi, zvishoma shuga inowedzerwa nokuda kwekutapira zvishoma, asi tarisa chikamu chako chikamu uye unakidzwe usina mhosva yakawanda!

Kuita kuti pasi yekoriki berry irege kupera, iwe unotanga kuunganidza kuunganidza zvidikanwi zvinodiwa. Iwe uchada:

3/4 kapu yakachena kana yechando yeblueberries (yakagadziriswa kana majiro acho akaoma)

3/4 mukombe yakatsva kana mahwando echando (yakagadziriswa kana majiro akave akaoma)

1 Tbsp jisi reanoramani rinongedzera

2 Tbsp granulated shuga

1/2 mukombe yakakungwa oats

1/4 kapu yakazara shuga tsvuku

2 Tbsp akachekwa mbundu yakarukwa

1 Tbsp mafuta eCanola

1 tsp pasi sinamoni

1/4 tsp munyu

02 of 04

Gadzirira Berry Kuzadza

Chokutanga pane zvose, iva nechokwadi chokuti iwe unofanidza chivando kuitira kuti kana berry yako ichinge yaungana, ovheni ichatsva uye igadzirira kuibika! Preheat oven kusvika 375 ° F.

Ikozvino, muhupakati-hukuru kuyananidza ndiro, nganisa ma berries. Ramba uchiyeuka kuti kana uri kushandisa majikiji akaomeswa, iwe unoda kuvabvongodza usati watanga. Iwe unogona kuita izvi kana kuisa mufiriji kwemaawa mashomanana asati atanga, kana kuti nokudzichenesa mumvura inotonhorera mumutambo mukuru. Chero nzira, iva nechokwadi chokuti iwe unopedza mvura ipi zvayo yakawanda kuburikidza nekudzikisa pakaoma mapepa.

Fukidza shuga yakakanyiwa pamusoro pemakroberiti, uye gonhedza jisi rearangi kuisa pfungwa pazvikoroti zvakare. Sakanidza shuga ndokuisa pfungwa muzvikoroti kusvikira zvose zvinoshandiswa zvakafanana zvakasanganiswa.

Shandisai masendimita masendimita masendimita akapoteredza gango rekubika kubika nevasina kunyanya kubika spray, uye dururirai majiroji mupani.

03 of 04

Gadzirira Tsamba

Kuti ugadzirire kumira, tsvaira oats mune imwe midzi yakasanganiswa ndiro ndiro. Wedzerai shuga yakasvibirira yakawanda. Zvadaro, shandisa sinamoni pasi uye munyu muyanganisi ye oat. Kushandisa foshoro, shandisai oats, shuga yakasviba, sinamoni, uye munyu uye iva nechokwadi chekuti vakanyongedzwa pamwe chete.

04 we 04

Bake the Berry Crumble

Ikozvino shandisai musanganiswa weoat pamwe chete pamusoro pekusanganiswa kwe berry, kuve nechokwadi kuti munovhara mitsetse zvakare. Isa berry rinoputika muchoto, uye bheka kwemaminitsi makumi maviri nemashanu, kusvikira musanganiswa webheki uchitanga kuputika kumativi ose eedetere. Bvisa, uye tendera kuti utonhorere kwemaminitsi gumi.

Idya iyi inoshandiswa zvakanakisisa mushure mekunge yakabikwa kana yakanaka uye ichidziya. Tinonakidzwa kushandira pamwe nekaini yakakura yegaji yakagadzirwa kana ice cream yakaderera .

Inoshumira 4

Per Serving Calories 183, Mafuta 7gm, Carbs 30 gm, Pro 3gm

Cherechedza: Unogona kushandisa zviduku zviduku zvakasiyana-siyana kana zvichida. Ivo vanoita zvakanaka chaizvo manyowa ega ega evanonakidza. Ingoparadzanisa mutsara we berry uye kusanganiswa kwechikafu pamwe chete pakati pemakumbo mana emakungu kana uchigadzirira kubika berry rinoputika.

Bheka berry rinopera sezvinorayirirwa murape yepakutanga. Zvisinei, nokuti mapepa ega ega achave ari maduku, tanga kutarisa kuoma kwekupa kune mushure memaminitsi gumi ekugadzirira nguva. Iyo mitsetse yakawanda inoputika inofanira kupedzwa zvakakwana kuburikidza nemaminitsi makumi maviri.