Achịcha oatmeal bred nke na -eme ka ụtụtụ ọ bụla ka mma

Ndinaya

• Oatmeal oatmeal nke bluuberi esiri esi
• Nyochaa maka

Blueberries juputara na antioxidants ma nwee nri nke egosiri na ọ na -akwalite ahụike obi yana ikekwe gbochie ntachi obi. N'ụzọ bụ isi, blueberries bụ nnukwu nri na -edozi ahụ, yabụ egbula oge itinye ọtụtụ n'ime ha na nri gị.

Ọ bụrụ na ị na -achọ ụzọ na -atọ ụtọ iji ụfọdụ mkpụrụ osisi bred ọhụrụ gị, anyị nwere naanị uzommebe maka gị: achịcha aki oyibo aki a mịrị amị.

Emere ya na oat dị mma nke ọma na bọta almond, a na-eji sirop osikapa agba aja na-atọ ụtọ ata ndị a wee nweta mkpọ aki oyibo sitere na aki oyibo shredded na mmetụ mmanụ aki oyibo. Ata nri ndị a enweghị mmiri ara ehi na Gluten-free, na ị nwere ike ịnụ ụtọ ha dị ka nri ụtụtụ na-aga, dị ka nri, ma ọ bụ ọbụna dị ka a ike eji megharịa ọnụ.

Oatmeal oatmeal nke bluuberi esiri esi

Na-eme 18

Efrata

1/3 iko mmiri ara ehi almond

1/3 iko osikapa agba aja aja (maple sirop, agave nectar, ma ọ bụ mmanụ a canụ nwekwara ike iji)

1/2 tablespoon vanilla wepụ

1 ngaji mmanụ aki oyibo

1 tablespoon mmiri ara ehi na-adịghị mmiri ara ehi, dị ka almond ma ọ bụ cashew

2 iko ọka akọrọ

1/3 iko aki oyibo mebiri emebi

2 tablespoons hemp obi

2/3 iko mfri eke blueberries

1/2 teaspoon nnu

1 teaspoon cinnamon

Ntuziaka

1. Kpoo oven ruo 350 ° F. Yiri mpempe mmiri na mmiri esi nri.
2. Na obere efere n'elu obere okpomọkụ, jikọta butter almond, sirop osikapa agba aja aja, vanilla, mmanụ aki oyibo, na mmiri ara ehi nut. Na-emegharị ugboro ugboro ruo mgbe ngwakọta dị nro ma jikọta nke ọma.
3. Ka ọ dị ugbu a, tinye 1 1/2 iko oat na nnukwu efere. Tinye na aki oyibo shredded, obi hemp, blueberries, nnu, na cinnamon.
4. Ozugbo agbazere ihe ndị dị mmiri mmiri, wụsa ngwakọta ahụ n'ime nnukwu efere oat. Jiri blender immersion* iji gwakọta ihe ndị ahụ ọnụ. Ebumnuche bụ ijikọta ihe niile ma na -akụkwa ụfọdụ bred na ọka.
5. Jiri ngaji osisi wee gwakọta n'ime iko 1/2 nke fọdụrụ. Gwakọta nke ọma n'ime ngwakọta.
6. Jiri skoope kuki ma ọ bụ ngaji mepụta ata iri na asatọ na mpempe nri.
7. Nri ruo mgbe agba aja aja aja aja, ihe dị ka nkeji 14. Kwe ka ọ dịtụ jụụ tupu ịnụ ụtọ ya. Chekwaa na akpa akara ma ọ bụ akpa plastik.

* Ọ bụrụ na ị nweghị ihe na-eme ihe na-emikpu mmiri, ị nwere ike iji ihe nhazi nri ma ọ bụ blender na-agba ọsọ. Naanị hụ na ị naghị edozi ngwakọta ahụ nke ukwuu. Ịchọrọ ụfọdụ mkpụrụ osisi n'ime ya!

Nchịkọta nri maka nri ọ bụla: kalori 110, abụba 5g, 1g abụba jupụtara, carg 13g, eriri 2g, protein 3g

Nyochaa maka