Mune mangwana mangwana iwe wakabata peteti yekurumidza oatmeal uye wakadya kudya mumaminitsi maviri apera? Kana kuti inguva yakawanda sei wakagadzira chirongo chemashizha akare pahofu ndokugara pasi kwekudya chamangwanani nemhuri yako? Oatmeal-mune zvose zvayo-chimwe chinhu chokupemberera. Uye ndizvo zvakaita chikafu, nokuti chinosanganisira kushandiswa kwemaawa mashoma oatmeal nezvose zvinonaka zvekuvaka. Iyo yakaoma, yakasviba, uye inonyanya kukosha, nzira yakanaka yokuti iwe nemhuri yako mutange zuva.
Mbeu yose ndiyo kuwedzerwa kwekugamuchira kune zvakakosha kudya kwezuva: kudya kwekudya. Takataura zvakawanda pamusoro pekudya kwekudya kwemafuro (tinoreva AOT ), saka hapana chikonzero chokudarika kunze kwemasikati.
Waizviziva here kuti mafuta ainge asina kuputika aisawanzorehwa patafura yedu ? Izvi hazvirevi kuti ivo havana kushandisa nzira yavo mumoyo yedu (chaizvoizvo!) Uye mudumbu redu. Mazana zana gare gare, zvakajeka oatmeal haisi kuenda kupi.
Chii chaunomirira? Wana kubika! Mangwana mangwanani, iwe uchange uchisimuka kunzvimbo inopisa yekinamoni kunaka uye chiso chinonyemwerera chemhuri yakanaka-vasati vabuda pamukova, hongu!
Cook's Note: Kanganwa kuisa wekubika yako usiku husiku zvisati zvaitika? Hapana kunetseka! Iwe unokwanisa nyore nyore kurova bhitch pane stovetop.
Nokuda kwechimwe chinhu chakakosha, kumusoro kwega imwe ndiro ye oatmeal neGreek yogurt uye yakasvibiswa bruji bhiri, vanilla, uye mhete yeKIND zvipfeko. Zvimwewo, sei usingaiti yako granola topping? Ichabatana zvakanaka nezvibereko zvose zviri mumwaka (sa strawberries-yum!).
Kana blubhebheri iri kunze kwemwaka, ichiedza kuisa maapuro nemaapecans akachekwa. Kubatana kwakadaro kwakanyanya, kunyanya pakuwa!
Yeuka kuchengeta oats ako zvakakodzera kuitira kuti iwe urambe uchifadzwa nekufadzwa kwekudya kunoitwa mwedzi wose.
Oatmeal haisi yekudya kwekudya. Edza kubatanidza oat anozvininipisa mukati mekudya kwako kwemazuva ose -ndiyo nzira yakanakisisa yekuchengetedza mhuri yako kufara uye inofadza. Sezvo bhonasi yakawedzerwa, pure oatmeal ndiyo gluten yakasununguka. Saka usazeza kuparadzira rudo!
Zvamunoda
- 2 makapu steel-cut oats
- 8 makapu mukaka
- 2 Tbsp bata
- 1/2 mukombe chiedza cheshuga shuga
- 1 tsp vanilla extract
- 1/2 tsp pasi sinamoni
- 1/4 tsp pasi nutmeg
- 1 tsp munyu
- 1 pint blueberries
- 1-1 / 2 makapu akachekwa, akachekwa, uye asina kuvharwa
Nzira Yokuita Izvo
Isai maori, mukaka, bhuru, shuga tsvuku, vanilla yakabikwa, sinamoni, nutmeg, uye munyu kuva mubiki anononoka. Itai kuti musanganise. Dhavhara uye gadzira pasi pasi kwemaawa mana kana yakakwirira kwemaawa maviri. Kana wakagadzirira kushumira, fambisa mu blueberries uye cashews.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 331 |
| Total Fat | 18 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 32 mg |
| Sodium | 483 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 1 g |
| Protein | 10 g |