PB & J oats ndiyo yakasanganiswa yakakwana yekunakirwa kwekasekwenji nekunakisisa kudya kwezuva! Pane zvachose hapana kubika kunotarisirwa, izvo zvinoita kuti chikafu ichi chinakidze uye chiri nyore! Izvo zvakakwana kwemwedzi yechando kana iwe uchida kudya kwekudya kwepamwoyo uye kwemazhizha ezhizha kana chinhu chekupedzisira chaunoda kuita ndechokuti uende pane sitofu kana ovheni!
Zvamunoda
- 3/4 mukombe wemukaka (mhou, almond, kokonti, kana soy)
- 3/4 kapu yakanyungudutswa
- oats wakare (usarega kushandisa 1 minute kana oats nokukurumidza kubika)
- 1 supuni 1 yepanut butter (chunky kana kuti yakashata)
- 2 mashupuni emu maple syrup (uchi hunogonawo kubviswa)
- 2 mashupuni ejelly kana jamu (chero mukanhu waunoda)
- pini yemunyu
- Supuni 1 yezviyo zvakakangwa
Nzira Yokuita Izvo
- Sarudza kuti ndechipi chemhando yaunoda kushandisa. Zviri nyore kugadzirira, kuchengeta, nekushandira iyi recipe ye oatmeal yose iri mumudziyo unofambisa mvura, zvakadai semvura yemason kana mudziyo wepurasitiki.
- Svetai pamwe chete mukaka, peanut butter, maple syrup, uye munyu mubhodhoro remason kana imwe mudziyo usina kudzivirira.
- Wedzera oats kumusanganiswa wemukaka uye kusvitsa kusvika zvachose yakabatanidzwa. Iva nechokwadi chekuchera mativi kuitira kuti zvinhu zvose zvibatanidzwe. Isa chivigiro chiri mumudziyo kana wapedza kusanganiswa!
- Isa chigadziko mufiriji kwemaawa anenge mashanu uye zvakanaka usiku hwose. Ichagadziriswa uye yakakwana kugadzirira kuenda mangwanani. Iwe unogona kuipisa kana iwe uchida, asi inonaka kutonhora kunonaka uye iwe unodzivisa chero kupikira kupi zvako!
- Wedzera jelly kune pamusoro peoati uye usasese maronda akachekwa!
Recipe Tips
- Iyi kamukira inoita kushanda kamwe chete, asi inogona kuvirirwa kaviri kana katatu kuti iite batch yakakura. Chimbofunga kugadzira zvakakwana kwemazuva mashomanana uye kuchiparadzanisa pakati pezviri nyore kutakura zvinotakura. Iwe unogona nyore nyore kutora masikati yako kuti ushande kana kuchikoro.
- Aya mafuta anove akanakawo kune vana. Vanokwanisa kuzvipa nyore nyore ivo pachavo kubva pfuriji! Inogonawo kupiswa mukati memukirweveve nyore nyore.
Maitiro uye Kusiyana
- Iwe unogona kutora maple syrup neuchi kana shuga yenguva dzose, chero chipi zvacho chaunacho.
- Shandisa chero jelly kana jam waunoda. Endai kune jedhi remazambiringa epazambiringa kana kuinyorera ne-raspberry tsvuku!
- Chunky kana kutonhora bhinzi bhinzi rinogona kushandiswa.
- Chero chero rudzi rwehuni hunogona kushandiswa mumutsara uyu zvakare. Kana iwe usingadyi mukaka, ingosimbisa mukaka nemukaka usina mukaka wakaita seyesi, mupunga, muarmond, kana mukaka wekonikiti. Ingova nechokwadi chekushandisa zvakasiyana-siyana zvinotapira sezvinoita recipe iyi yatowedzera shuga. Kana iwe wakangotapira paruoko, ingoita kuti udzikise huwandu hwemaplesiki kune imwe teaspoon.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 858 |
| Total Fat | 41 g |
| Saturated Fat | 21 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 389 mg |
| Carbohydrates | 104 g |
| Dietary Fiber | 20 g |
| Protein | 28 g |