Oats yakaunzwa kuNorth America mavambo ekuma1600. Zviyo zvinopembererwa munaJanuary panguva yemwedzi weNational Oatmeal. Pasinei nokuti uri kuvhara kusvika mundiro munguva yechando kana kwete, iyi kokonati oatmeal inove yakakwana yevangwanani yezvokudya zvekudya kuti nyama vanodya vanogona kufara zvakare. Kuda nguva shomanana uye zvishomanana, zvakakura pakuravira uye chikafu. Yakagadzirwa nemashizha, mukaka wemarumondi, uye marudzi matatu ekokoni, hazvishamisi kuti zvakanaka!
Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika
Heano dzimwe nzira shomanana dzokupfekedza uyu mukuru vegan rekudya kamukirayo nemishonga yakasiyana:
Enda Bhanana: Wedzera bhanki imwe yakakanyiwa mubiya pane chero nguva panguva yekubika kana kuti usati watanga kushumira.
Chocolate Chip-It: Izvi zvinonakidza kuzvitsanangura. Ingowedzera mapepa maviri emashizha emisi isina mukaka asiri kuvira mushure mekushumira (usawedzera kwavari kusvikira wagadzirira kudya, kana kuti inonyangarika).
Enda Makungu: Wedzerai zvishoma zvishoma zvakadini chero rudzi rwemiti dzaunenge uine. Chopped pecans, mbhuni yakagadzirwa nemafuta, uye maarumondi zvose zvakanakisisa.
Go Granola: Wedzera mapeji mashomanana emakwenzi ako aunoda-mahara ganola kune oatmeal musati watoshumira kwenguva shomanana. Ichi Coconut Granola kana iyi Maple Granola zvose zvinonaka zvinogadzirwa nemhando.
Iva Fruity: Wedzera mashomanana mashomanana emichero ipi zvayo yakaomeswa yaunoda. Cranberries yakoma, cherry dzakaoma, uye mazambiringa akaoma zvose zvinoshamisa zvinowedzera.
Kana iwe ukaitika kuti ude Sirik's Pure Coconut Milk line zvakanyanya kuita ini, inzwa wakasununguka kutora mukaka wemarmond uye lite kokonati mukaka nemuvambo wekutanga kana vanilla. Uye, kana uri kubika kune gluten zveruzhinji kana kusagadzikana, ingova nechokwadi chekutora oat-free oats anozivikanwa.
Zvamunoda
- 3/4 mukombe 1-minute oats (inonziwo inokurumidza-kubika oats)
- 1 cup plain almond mukaka (zvimwe soro-yakatengwa kana
- yakagadzirirwa , pamwe chete kana zvichidiwa)
- 1/2 mukombe lite kokonati mukaka
- 1/4 mukombe mvura
- 2puni yakasvibiswa yakasanganiswa nekonokonti isina kunakirwa
- 2 teaspoon brown sugar
- 1/2 teaspoon vanilla extract
- Shinamoni yevhu
- Kurongedza: shredded yakagadzirwa nekonati
Nzira Yokuita Izvo
- Gadzirai ota yemaminitsi 1, maruva omumondi omumanda, lite coconut mukaka uye mvura muhombodo duku pamusoro pekupisa kukuru. Pheka, inokonzera dzimwe nguva kusvikira kusanganiswa kuchiuya kumota. Wedzera mune konaje yakasvibiswa, shuga yakasvibirira, vanilla, uye siminoni yevhu, inomwisa zvakakwana kusanganisa.
- Pheka kwemaminitsi makumi matatu kana kupfuura, kana kuti kusvikira oatmeal inosvika pakurongeka kwakarurama. Bvisa kubva pakupisa. Kana oatmeal yakawanda kwazvo, wedzera kuputika kana zvimwe zvemukaka wearmondi kana mukaka wekonikoni uye sanganidza zvakanaka kuti ubatanidze.
- Tumira oatmeal kune ndiro yekushandira. Pamusoro pe oatmeal nekodonti yakasvibiswa yakasvibiswa, uye sanganai musati mafara.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 848 |
| Total Fat | 43 g |
| Saturated Fat | 30 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Carbohydrates | 97 g |
| Dietary Fiber | 16 g |
| Protein | 24 g |