Nke a Copycat Kodiak Pancake Mix dị ụtọ dị ka ezigbo nkwekọrịta

Ndinaya

• Copycat Kodiak Protein Pancake Mix
• Efrata:
• Ntuziaka:
• Nyochaa maka

Site na udidi ha dị nro, dị nro dị ka igwe ojii, profaịlụ ekpomeekpo na-atọ ụtọ mgbe niile, yana ikike itinye ihe ndozi ọ bụla nke obi gị chọrọ, pancakes nwere ike were ya dị ka nri nri ụtụtụ na-enweghị ntụpọ. Mana flapjacks nwere otu ọghọm nke na -egbochi ha inweta otuto: Carbs ha niile a nụchara anụcha na shuga agbakwunyere nwere ike ịhapụ gị ka ị ga -akụ n'elekere 11 nke ụtụtụ, na -adịchaghị njikere imeri ọrụ niile, mgbatị ahụ na binges Netflix ị mere atụmatụ maka ụbọchị ahụ.

Ọ dabara nke ọma maka gị na agụụ ntụsara ahụ nke enweghị mgbagha, ngwakọta pancake nwere protein na-enye gị ohere iri ezigbo ụtọ nke nri nri ụtụtụ ọkacha mmasị gị n'achọghị ịdina ala maka ụra naanị otu awa ka e mesịrị. Ọ bụ ezie na Kodiak Cakes Power Cakes (Zụrụ ya, $ 17 maka igbe 3, amazon.com) bụ ọkacha mmasị doro anya na ngalaba ngwakọta achịcha, na-ejide ntụpọ dị ka ngwakọta ngwakọta pancake kacha ere na Amazon, ọ bụchaghị nke kacha mma maka obere akpa gị. N’ezie, ngwakọta ahụ na-atọ ụtọ ụtọ nke flapjack buttermilk mara mma ị ga-enweta na ebe iri nri nwere oghere. na na-enye gram 14 nke protein kwa nri. Mana na $ 6 pop, ọ na-esiri ike ịkọwapụta itinye ego mgbakwunye ahụ mgbe igbe nke mix (Zụrụ ya, $ 4, amazon.com) ga-eju achicha achicha ọkụ ahụ maka ihe na-erughị ọkara ọnụ ahịa kwa ounce, ọbụlagodi ma ọ bụrụ ' Ị nwere protein dị ukwuu.

Ugbu a, ị nwere ike nweta ihe kacha mma nke ụwa abụọ a na ngwakọta akwụkwọ mpịakọta Kodiak pancake a. Nke Jessica Penner mere, RD, nke a DIY Kodiak pancake mix bụ ihe fọrọ nke nta ka ọ bụrụ ụdị ngwakọta OG, nwere otu ntụ ọka oat, ntụ ọka ọka dum, protein whey, uzuzu mmiri ara ehi, na ihe ndị ọzọ na-eme ka flapjacks na-agba ọsọ ma jupụta. gi elu.

Site na ịdegharị ihe ndị ahụ ihe fọrọ nke nta ka ọ bụrụ T, Penner nwere ike mepụta ngwakọta pancake protein nke na -anya isi otu ụdị nri nri dị ka ụdị Kodiak. Otu ihe na -agwakọta ngwakọta oyiri na -enye gram 14 nke protein na gram 3 shuga (dị ka ngwakọta Kodiak pancake mix) na ọ nwere naanị otu gram ọzọ nke carbs, kalori ise ọzọ, na otu obere gram nke eriri karịa ezigbo ahịa, dị ka Penner si kwuo.

N'ihe gbasara iburu ntụ ntụ protein, Penner na -atụ aro ka ị na -anọpụ iche protein protein whey na -enweghị ụtọ (Zụrụ ya, $ 27, amazon.com) na ngwakọta pancake protein gị karịa itinye uche protein iji nweta protein kacha elu kwa otu ma hụ na enweghị ihe ụtọ na-enweghị isi, ụtọ, ma ọ bụ ihe ndochi agbakwunyere na ngwakọta ahụ. Na mgbakwunye, iche iche protein whey nwere oke ụtọ dị nfe n'onwe ya, nke pụtara na ị nwere ike itinye ya ngwa ngwa na ọgwụgwọ ọ bụla, ka ọ na -ekwu. Ọ bụ ezie na ị nwere ike iji iche iche protein dị ụtọ, dị ka ụdị chocolate a (Zụrụ ya, $ 25, amazon.com), na ngwakọta, ime nke a nwere ike ịbawanye ụtọ, yabụ tụlee ịbelata shuga na uzommebe, ka Penner na -agbakwụnye. Ma ọ bụrụ na ọ na-emetụta whey ma ọ bụ na-achọ iji ntụ ntụ sitere na osisi (Zụrụ ya, $ 27, amazon.com) kama, ọ ga-ekwe omume itinye ya na ngwakọta pancake; agbanyeghị, ị nwere ike na -atụba ihe mgbakwunye ndị ahụ m kwuru n'elu na ngwakọta, yabụ ị nwere ike ịhazigharị oke shuga ị na -eji. (BTW, uzommebe pancake a dị mfe bụ akwa-, mmiri ara ehi na enweghị gluten.)

Ozi ọma ndị ọzọ: protein a niile nwere uru ahụike. Nnọchi protein na nri ụtụtụ na -eme ka ahụ ju gị ngwa ngwa yana ogologo oge karịa ka ị na -eri ya n'oge nri ehihie ma ọ bụ nri abalị, dị ka ọmụmụ e bipụtara na Akwụkwọ akụkọ International nke oke ibu. Na mgbakwunye, iri nri ụtụtụ nwere nri nwere nnukwu protein na nri nwere obere glycemic (chee: achịcha akpọre akpọrọ na mkpụrụ ọka niile) jikọtara ya na ike dị elu, protein whey na-akwalite satiety karịa ụdị protein ndị ọzọ, dị ka ọmụmụ 2011. . Nsụgharị: Ngwakọta pancake protein a ga -ahụ na afọ gị anaghị eti mkpu maka nri na iko kọfị nke abụọ ozugbo nri ụtụtụ.

Kama idozi maka ngwakọta na-enweghị protein ma ọ bụ na-atụgharị mgwakota agwa ugboro ugboro iji zụta nke mara mma n'ụlọ ahịa nri kwa izu ọzọ, tie nnukwu ogbe nke Penner's copycat Kodiak pancake mix. Ọ bụghị naanị na ị ga-echekwa ego n'ikpeazụ, mana ị ga-enwe ike ịnweta pancakes nwere protein na-achọsi ike - na ee, ọ bụ ihe a na-anabata nke ọma iri ha maka nri abalị.

Copycat Kodiak Protein Pancake Mix

Na -eme: 1 na -eje ozi (5 ruo 6 pancakes)

Oge nkwadebe: nkeji iri

Oge nri: nkeji iri

Efrata:

Maka ngwakọta akọrọ:

• 1 iko oats akpọrepu
• 1 1/2 iko ntụ ọka wheat dum
• 1 iko (75 g) protein dịpụrụ adịpụ (anaghị etinye uche)
• 4 1/2 tsp ntụ ntụ mmiri ara ehi, nhọrọ
• 1 tbsp shuga aja aja
• 1 tbsp ntụ ntụ
• 1/2 tsp nnu

Maka pancakes:

• 1/2 iko mmiri ara ehi
• 1 akwa
• Bọta ma ọ bụ mmanụ esi nri maka pan

Ntuziaka:

Maka ngwakọta akọrọ:

1. Na blender ma ọ bụ ihe oriri, gbanye oats ruo mgbe ị nwetara udidi ntụ ọka siri ike.
2. Gwakọta ntụ ọka oat na ihe ndị ọzọ akọrọ akọrọ ruo mgbe agwakọtara ya.

Maka pancakes:

1. Maka otu nri, gbanye otu iko akọrọ na mmiri ara ehi na akwa ruo mgbe agwakọtara ya.
2. Kpoo bọta ma ọ bụ mmanụ n'ime nnukwu ite na ọkara okpomọkụ. Wunye mgwakota agwa n'ime pan dị ọkụ. Esi nri maka nkeji 2-3 ma ọ bụ ruo mgbe obere afụ malitere ịmalite.
3. Tụgharịa ma sie nri maka nkeji 2 n'akụkụ nke ọzọ.
4. Jiri mkpụrụ osisi, ibe chọkọleti, sirop maple, ma ọ bụ ihe ọ bụla ọzọ na-agụ gị na-ejere gị ozi.

E bipụtaghachiri usoro nhazi a site na ikike sitere n'aka Jessica Penner, R.D., nke SmartNutrition.ca.

Nyochaa maka