Kusakaniza Kwa Copycat Kodiak Pancake Ndikosangalatsa Monga Zochita Zenizeni

Zamkati

• Copycat Kodiak Mapuloteni Pancake Mix
• Zosakaniza:
• Mayendedwe:
• Onaninso za

Ndi mawonekedwe awo amtambo, owoneka ngati mtambo, mawonekedwe okoma kwambiri, komanso kuthekera kokhala ndi zokhumba zilizonse zomwe mtima wanu umafuna, zikondamoyo zitha kuonedwa ngati chakudya cham'mawa chopanda cholakwika. Koma ma flapjacks ali ndi vuto limodzi lomwe limawalepheretsa kuti adzalandire ulemu: Ma carbu awo onse oyengedwa komanso shuga wambiri akhoza kukusiyani mukugwa 11 am, osakonzeka kuthana ndi maulendo onse, kulimbitsa thupi, ndi ma binges a Netflix omwe mudakonzekera tsikulo.

Zamwayi kwa inu komanso zilakolako zanu zosatsutsika, zosakaniza zodzaza ndi mapuloteni amakulolani kuti mudye chakudya cham'mawa chomwe mumakonda osafuna kugona pakangopita ola limodzi. Pomwe Makeke a Power Cake (Gulani, $ 17 pamabokosi atatu, amazon.com) ndiwokondedwa kwambiri mu dipatimenti yosakaniza zinthu, wokhala ndi malo osakanikirana kwambiri ku Amazon, sizabwino kwenikweni chikwama chanu cha ndalama. Zachidziwikire, kusakaniza misomali kukoma kwa kabotolo kakang'ono ka buttermilk komwe mungapeze podyera pakhoma ndipo amapereka 14 magalamu a mapuloteni pa kutumikira. Koma pa $ 6 pop, ndizovuta kulungamitsa kugwiritsa ntchito ndalama zowonjezera pamene bokosi la kusakaniza kosalekeza (Buy It, $4, amazon.com) lidzakhutitsa keke yotentha yophika pamtengo wochepera theka la mtengo uliwonse, ngakhale sichoncho. ndili ndi puloteni yokwanira.

Tsopano, mutha kukhala ndi maiko abwino kwambiri ndi kusakaniza kopopera kwa Kodiak. Chopangidwa ndi Jessica Penner, RD, kusakanikirana kwa DIY Kodiak pancake kumeneku ndikofanana ndendende ndi kusakanikirana kwa OG, kokhala ndi ufa wofanana wa oat, ufa wathunthu wa tirigu, whey protein, ufa wa buttermilk, ndi zinthu zina zingapo zomwe zimapangitsa ma flapjacks kukhala amadzaza ndikudzaza inu.

Ndipo pokopera zosakanizazo pafupifupi ku T, Penner adatha kupanga chosakaniza cha pancake chomwe chimakhala ndi zakudya zofanana ndi za Kodiak. Kuphatikizika kumodzi kwa kusakaniza kwa copycat kumapereka magalamu 14 a protein ndi 3 magalamu a shuga (monga bokosi la Kodiak pancake mix) ndipo lili ndi gilamu imodzi yokha yama carbs, ma calories ena asanu, ndi gilamu imodzi yocheperako kuposa ndalama zenizeni, malinga ndi Penner.

Pankhani yosankha ufa wa puloteni, Penner amalimbikitsa kugwiritsa ntchito puloteni yosasangalatsa ya whey (Buy It, $27, amazon.com) mumsanganizo wanu wa pancake m'malo momangoganizira za protein ya whey kuti mupeze kuchuluka kwa mapuloteni pakutumikira ndikuwonetsetsa kuti palibe. zotsekemera, zokometsera, kapena zodzaza zosafunikira zomwe zimawonjezeredwa kusakaniza. Kuphatikiza apo, protein yodzipatula ya whey imakhala ndi kukoma kofatsa kokha, kutanthauza kuti mutha kuyiphatikizira muzakudya zilizonse, akutero. Ngakhale mutha kugwiritsa ntchito zodzipatula zama protein, monga chokoleti chamitundu iyi (Buy It, $25, amazon.com), pakusakaniza, kuchita izi kumatha kukulitsa kukoma, kotero lingalirani kuchepetsa shuga mu Chinsinsi, akuwonjezera Penner. Ndipo ngati mumaganizira za whey kapena mukufuna kugwiritsa ntchito ufa wazomera zomanga thupi (Buy It, $ 27, amazon.com) m'malo mwake, ndizotheka kuyiphatikiza ndi kusakaniza kwa zikondamoyo; komabe, mwina mutha kutaya zowonjezera zomwe zatchulidwazi, ndiye kuti mungafunikire kusintha kuchuluka kwa shuga komwe mumagwiritsa ntchito. (BTW, Chinsinsi chosavuta cha zikondamoyo ndi dzira-, mkaka-, komanso wopanda gilateni.)

Nkhani yabwino ina: Mapuloteni onsewa amabwera ndi maubwino azaumoyo. Kuyika mapuloteni pakudya cham'mawa kumakupangitsani kumva kuti mukukhuta msanga komanso kwakanthawi kwakanthawi kuposa momwe mumadyera nkhomaliro kapena chakudya chamadzulo, malinga ndi kafukufuku wofalitsidwa mu International Journal of Kunenepa Kwambiri. Kuphatikiza apo, kudya chakudya cham'mawa chokhala ndi zakudya zama protein ambiri komanso zotsika kwambiri za glycemic (taganizirani: oats okulungidwa ndi mbewu zonse) zimalumikizidwa ndi kuchuluka kwamphamvu, ndipo mapuloteni a whey amathandizira kukhuta kuposa mitundu ina ya mapuloteni, malinga ndi kafukufuku wa 2011. . Kutanthauzira: Kusakanikirana kwa mapuloteniwa kumathandizira kuti m'mimba mwanu musalire mng'alu ndi kapu yachiwiri mukangomaliza kudya.

M'malo mongokhalira kusakaniza kopanda mapuloteni kapena kumangiriza mobwerezabwereza mtanda wowonjezera kuti mugule wokongola ku golosale sabata iliyonse, perekani gulu lalikulu la Penner's copycat Kodiak pancake mix. Sikuti mudzangosunga ndalama pamapeto pake, koma mudzakhala ndi zikondamoyo zodzaza ndi protein - ndipo inde, ndizovomerezeka kuzidya mgonero.

Copycat Kodiak Mapuloteni Pancake Mix

Amapanga: 1 kutumikira (zikondamoyo 5 mpaka 6)

Nthawi yokonzekera: Mphindi 10

Nthawi yophika: Mphindi 10

Zosakaniza:

Kusakaniza kouma:

• 1 chikho adagulung'undisa oats
• 1 1/2 makapu ufa wonse wa tirigu
• 1 chikho (75 g) whey mapuloteni odzipatula (osaganizira)
• 4 1/2 tsp ufa wa buttermilk, mwakufuna
• 1 tbsp shuga wofiirira
• 1 tbsp ufa wophika
• 1/2 tsp mchere

Kwa zikondamoyo:

• 1/2 chikho mkaka
• Dzira 1
• Mafuta kapena mafuta ophikira poto

Mayendedwe:

Kusakaniza kouma:

1. Mu blender kapena purosesa ya chakudya, sungani oats mpaka mutenge ufa wosalala.
2. Sakanizani ufa wa oat ndi zotsalira zonse mpaka mutaphatikizana.

Kwa zikondamoyo:

1. Pakutumikirako kamodzi, whisk 1 chikho chimodzi chosakanikirana ndi mkaka ndi dzira mpaka mutangophatikiza.
2. Kutenthetsa batala kapena mafuta poto lalikulu pamoto wapakati. Thirani kagawo kakang'ono ka batter mu poto yotentha. Kuphika kwa mphindi 2-3 kapena mpaka thovu laling'ono litayamba kupanga.
3. Flip ndikuphika kwa mphindi 2 mbali inayo.
4. Kutumikira ndi zipatso, tchipisi cha chokoleti, madzi a mapulo, kapena china chilichonse chomwe mukufuna.

Chinsinsichi chidasindikizidwanso ndi chilolezo kuchokera kwa a Jessica Penner, RD, a ChidaNanga.ca.

Onaninso za