Kumeta kwa Blueberry Oatmeal Zomwe Zimapangitsa M'mawa Uliwonse Kukhala Bwino

Zamkati

• Kuluma Oatmeal Ophika Kwa Kokonati
• Onaninso za

Ma Blueberries ali odzaza ndi antioxidants ndipo ali ndi zakudya zomwe zasonyezedwa kuti zimalimbikitsa thanzi la mtima komanso mwina kuteteza makwinya. Kwenikweni, ma blueberries ndi chakudya chochuluka kwambiri, choncho musazengereze kuphatikiza zina mwa zakudya zanu.

Ngati mukufuna njira yosangalatsa yogwiritsira ntchito mabulosi abulu anu atsopano, tili ndi zomwe mungakwaniritsire: izi zimaphika mabulosi abulu a kokonati oatmeal.

Kupangidwa ndi oats wathanzi mtima ndi batala ya amondi, kulumako kumatsekemera ndi madzi abuluu a mpunga ndikupeza kokonati kuchokera kokonati yokhotakhota komanso mafuta a kokonati. Zakudya izi ndizopanda mkaka ndipo wopanda gilateni, ndipo mutha kusangalala nawo ngati chakudya cham'mawa popita, monga chotupitsa, kapenanso mchere wathanzi.

Kuluma Oatmeal Ophika Kwa Kokonati

Amapanga 18

Zosakaniza

1/3 chikho cha almond batala

1/3 chikho cha madzi a mpunga wofiirira (madzi a mapulo, timadzi tokoma, kapena uchi ungagwiritsidwenso ntchito)

1/2 supuni ya vanila yotulutsa

Supuni 1 mafuta a kokonati

Supuni 1 mkaka wopanda mkaka, monga amondi kapena cashew

Makapu awiri ouma oats

1/3 chikho chowotcha kokonati

Supuni 2 hemp mitima

2/3 chikho chobiriwira

1/2 supuni ya supuni mchere

Supuni 1 sinamoni

Mayendedwe

1. Preheat uvuni ku 350 ° F. Valani pepala lophika ndi kutsitsi kophika.
2. Mu kapu yaing'ono pamoto wochepa, phatikizani batala wa amondi, madzi a mpunga wofiirira, vanila, mafuta a kokonati, ndi mkaka wa nati. Onetsetsani nthawi zambiri mpaka kusakaniza kuli kosalala komanso kophatikizana bwino.
3. Panthawiyi, ikani makapu 1 1/2 a oats mu mbale yaikulu. Onjezerani kokonati yodulidwa, mitima ya hemp, blueberries, mchere, ndi sinamoni.
4. Zosakaniza zikasungunuka, tsitsani chisakanizo mu oat mbale. Gwiritsani ntchito blender yomiza * kusakaniza zosakaniza pamodzi. Cholinga ndikuti muphatikize zonse ndikuphatikizanso zina zamabuluu ndi oats.
5. Gwiritsani ntchito supuni yamatabwa kuti musakanize chikho chimodzi cha 1/2 cha oats. Phatikizani mofanana mu osakaniza.
6. Gwiritsani ntchito cookie scooper kapena supuni kuti mupange 18 kuluma pa pepala lophika.
7. Kuphika mpaka utawoneka wonyezimira, pafupifupi mphindi 14. Lolani kuti kuzizire pang'ono musanasangalale. Sungani m'thumba losindikizidwa kapena chidebe cha pulasitiki.

*Ngati mulibe chophatikizira chomiza, mutha kugwiritsa ntchito chopangira chakudya kapena chophatikizira chothamanga kwambiri. Ingoonetsetsani kuti musagwiritse ntchito kusakaniza kwambiri. Mukufuna zidutswa za zipatso mmenemo!

Ziwerengero zazakudya pa kuluma: 110 calories, 5g mafuta, 1g mafuta odzaza, 13g carbs, 2g fiber, 3g mapuloteni

Onaninso za