Ichi chine hutano cheganine quinoa porridge inongova imwe yenzira dzakawanda dzakanakisisa dzekunakidzwa ne quinoa kwekudya kwemanheru . Iyo mikoko yakanaka yemichero yakagadzirwa ne quinoa yakabikwa mumukaka weyyyasi kana mukaka wemamondi, neine shuga yakaoma uye vanilla uye sinamoni yekunaka. Ipapo iwe unogona kuisa pamusoro payo nemichero itsva nemiti. Kunyange zvazvo kamukira inoratidza strawberries ne pecans kana hazelnuts, iwe unogona kuisa shanduko iyi kunze kwekusanganiswa kwemichero, marimu kana zvimwe zvigunwe zvine utano zvaunoda. Edzai mbeu yehamp kana iwe uchida chimwe chinhu Omega-kukura uye chinakidza, kana zvimwe zvimwe zvipukanana zvinokambaira zvekacao nibs kuti zvinonaka mangwanani zvichengetedze nechinguva chiduku. Kana, wedzera mune zvishoma zvekudavira vegan protein poda yeprotein. b rown rire syrip
Ichi chizadzikiso, protein-rima yemidhari, vegan, isina misi-uye isina zvokudya zvekudya zvisingabhadharwi: ndezvechokwadi yakakwana yezvokudya zvezvinomera . Kana ukashandisa quinoa pakuita ndiro yekudya kwemasikati kana kudya kwemanheru, unogona kugadzira zvinyorwa zvinyorwa zvekiyoa uye uzvishandise mune iri kamukira yekusangwanani. Uye, iyo nzira yakanaka yekushandisa mamwe mashomanana akasara .
Kungofanana neyiyo yekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwakanaka? Pano pane hutano hwakanaka hwemichero , zvichibatanidza mapepa e-fat, low-calorie recipes nezvimwe.
Zvamunoda
- 1 cup quinoa
- 2 makapu soy mukaka (kana mukaka wamaarmond kana chero
- vegan mukaka panzvimbo iyo unosarudza )
- 1 Tbsp. shuga yakasvibira (kana kushandisa
- agave nectar or
- musvikisi murairi sirapi yevhisi yakachena isina shuga)
- 1/4 tsp. vanilla extract
- Dash sinamoni (kana kuti kuravira)
- 1 kapu yerwende (kana kupfuura, diced)
- Optional: nuts (edza pecans kana hazelnuts)
- Optional:
- hemp mbeu (kana hemp protein, kana mbeu chia)
- Zvingasarudzwa: mafuta eflakisi (kana kuti kokonati mafuta)
Nzira Yokuita Izvo
- Gadzirai quinoa uye soy or almond mukaka muhomwe.
- Ika kupisa kupisa kwakadzika, kuombura dzimwe nguva, kwemaminitsi anenge gumi.
- Wedzera shuga yakasviba, sinamoni uye vanilla uye kupisa kwemamwe maminitsi mashanu kusvika kumasere, kusvikira quinoa ishoma.
- Itai kuti usvusire uye chero zvipi zvaro zvehutano zvakanaka uye ufare!
Mapepa akadai seiyo chikonzero chikuru chekuchengetedza zvinyorwa zvese zviripo. Kana iwe uine chetoa yakasara, ingoratidzira zvakare chifuko chepamusoro nechokuita ne 1/3 mukombe mukaka wa soy kana mamwe mukaka usina mukaka kusvikira wakanaka uye uchipisa, uye wobva wawedzera zvakasara zvinoshandiswa.
Iwe uchange uine hutano hwakanaka hwehutano hwakanaka uye huwandu hweprotini hwekudya mumaminitsi mashoma apera.
Iyi kamukira inoshandisa mabhii maviri. Kana iwe usingadi kuinakidza zvose kamwechete, sarudza hafu yaro parutivi usati wawedzera chibereko nemiti pane danho rekupedzisira. Firiza uye uishandise zuva rinotevera kana kuti gare gare vhiki, kuwedzera kamukira kadiki kasiri mkaka kuti uchinje kugadzikana. Iwe unogona kupisa mu microwave kana pa stovetop.
Zvose zvebasa iri pano rinoenda pakubika quinoa mumukaka muduku, Kubva ipapo, iyo inongova chivharo chisingabvumirwe chaunogona kushandisa kuwedzera iwe unofarira kudya kwemafuta ekudya. Zvakadini nepepanut boroti uye chokoti yekuseni quinoa , kana chokoti uye bhenji yekudya quinoa ? Avo vanofanira kufadza vose vana nevakuru. Zvechokwadi, pane maple, bhanana, raisin, uye sinamoni yekudya kwekudya kwekudya kwemazuva ano kuti varove zvose zvinonaka zvekunaka. Iwe unogona nyore nyore kuuya nezvisikwa zvako pachako kune yakakwana ndiro ye quinoa porridge.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 281 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 98 mg |
| Carbohydrates | 54 g |
| Dietary Fiber | 7 g |
| Protein | 9 g |