Unoda kuedza ruoko rwako pakugadzira vategan oatmeal yekudya kwekudya kwemanheru? Heino nzira yekuzviita nayo, uchishandisa simbi kutema oats, mvura, uye mazuva ekunakidza.
Kutevera chikafu chevgan chekudya kune chero nguva yakareba chingakusiya iwe uchida kufara, kunyaradzwa uye kunakidzwa kwekare. Iyi kamukira iri nyore ye oatmeal yakasvibiswa inogona kukudzosera kumazuva akanaka. Kunyorera simbi yakagadzirwa nesimbi usiku hunozoita kuti zvive nyore chaizvo uye nyore kuwirirana. Vanokwanisawo kuramba vachipinda mufiriji yako kwemazuva, kunyange kusvika kwevhiki kana iwe ukachinja mvura kamwe chete kana kaviri, saka unzwe wakasununguka kugadzirira iyi oatmeal yakawanda nguva isati yasvika.
Tsvaga chikafu ichi chakasvibirira oatmeal kana kuti kumusoro pamusoro pezvibereko chero chipi zvacho, marimu nezvinonhuwira zvaunoda uye uve nazvo kumba uye unakidzwe nemwoyo wako, utano, hunyaradza uye huzadza mafuta vegan vegan breakfast mangwanani.
Onawo: Zvimwe zvakasvibirika zvokudya zvekudya zvekudya mangwanani-ngwanani
Zvamunoda
- 1 kapu yesimbi yakagadzirwa oats (kana kuti inotsiva oat groats)
- 4 makapu mvura, pakukwira
- 4 medjool mazuva (kana kuti inotsiva maonde akaomeswa kana apricots)
- 2 makapu mvura ekubatanidza
- 1 apulo mutsvuku (edza gala, fuji kana uchi uchikira), akachekwa zvishoma
- 1/2 teaspoon sinamoni
- Chidimbu chemuviri, clove kana allspice
- 1 tablespoon
- agave nectar (optional)
Nzira Yokuita Izvo
Kutanga iwe uchada kuchenesa oats yechipfuti yehuta kwekanguva maawa mashomanana, asi zviri nani kuti udzikise usiku humwe mumakapu mana emvura kana uine nguva. Iwe unogonawo kuvhara mazuva kuti uite kuti vawedzere bhender friendly (kunyanya kana iwe uchiisa mhando dzakasiyana dzezuva!).
Kana iwe uchichera mazuva acho zvakare, unogona kushandisa zuva racho soak mvura semucheto, kana zvose, zvemikombe 2 inodiwa mukapepe kuti iite zvishoma zvishoma.
Hapana chikonzero kwete!
Nzvimbo inotevera mafuta anonatswa, mashizha, uye makapu maviri emvura (kana, shandisa rimwe remvura zuva rakanyorovesa) mu blender kana kudya purogiramu uye kuenzanisa kana kushandiswa nekukurumidza kusvika kwemaminitsi makumi maviri nemashanu kana kusvikira musanganiswa uri nyore.
Sakanidzai maapuro akachekwa, sinamoni uye chero zvimwe zvinonhuwira zvaunoda, uye negaarari, kana iwe uchiishandisa. Shandisai oats muhari, kumusoro nemapurogiramu ekinamoni uye unakidzwe!
Zvakanakawo kuti upe peji iyi yakasvibiswa oatmeal nemucheka wakachena wevgan mukaka kana mbeu yemukaka yakadai seyi Raw Almond Milk , kana uchida. Enjoy!
Kutsvaga zvimwe zvakashata vegan breakfast breakfast? Tarisa zvimwe zvakashata vegan zvokudya zvokudya zvekudya zvekushambidzika pano.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 138 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 6 g |
| Protein | 2 g |