Enweela m ọtụtụ ntụziaka granola mmanya dị iche iche, ma abatala m na nzigharị na ọ dịghị ụzọ ọ bụla ga-esi mee ha. Enwere ụfọdụ ihe ndị dị mkpa, ma karịa nke ahụ, ị nwere ike ịbụ ihe okike. Ikwesiri ịmalite site na ọka ụfọdụ - oatmeal bụ omenala. M agbakwunyere quinoa garri ( quinoa flakes ) ndị a maka mmelite nke oriri na-edozi (quinoa nwere zuru ezu nke amino acids maka ọka, na ọgaranya ígwè). Quinoa flakes bụ quinoa grains na-esichara n'ime oatmeal-dị ka flakes, maka na-ekpo ọkụ garri. Ị nwere ike na-ahụkarị flakes na quinoa na nri zuru ezu ma ọ bụ na ụlọ ahịa nri nri. ( Quinoa flakes bụkwa ndị zuru okè maka ịkwakwunye ngwaahịa dị ka achịcha na kuki).
Tinye mkpụrụ ọ bụla, mkpụrụ, na mkpụrụ osisi mịrị amị ị na-ahọrọ maka oatmeal na ọka ndị ọzọ. Ihe niile ị chọrọ bụ ihe nkedo - iji jide ihe niile. Ugboro, nke ahụ bụ mmanụ aṅụ ma ọ bụ maple sirop, mmanụ oriri, na / ma ọ bụ nut butter. Ana m ahọrọ syrup n'elu mmanụ aṅụ n'ihi na ekpomeekpo dị ntakịrị. Enwetara m ihe mpekere ahụekere peanut, ma ọ bụghị nke ukwuu nke na ọ na-emetụ ihe ọkụkụ ndị ọzọ. Ọ na-amasị m ịme bred maka ịṅụ mmanya n'ihi na enwere m ụtọ ekpori ndụ na-esi na ya pụta, mana ọ dịghị mkpa n'ezie - ọtụtụ ndị na-eme mkpọtụ tupu ha egbuo ha.
Ihe Ị Ga-achọ
- 2 iko oats n'oge
- 1 cup quinoa flakes
- 1/2 iko mkpụrụ (na / ma ọ bụ mkpụrụ nke oke: pecans, almọnd, walnuts, sunflower osisi, wdg)
- 1/2 iko Fikiere mkpụrụ (mịrị, cherị, cranberries, wdg)
- 1/2 iko bred chocolate ibe
- 1/4 iko mmanụ ihe oriri
- 1/3 iko maple sirop
- Nhọrọ: 3 pasent butterpoons butter
- 1/4 iko iko aja aja
- 1 teaspoon vanilla
- 1/2 teaspoon nnu
Otu esi eme ya
- Preheat oven na 350 F. Nweta 9-anụ ọhịa square pan pan na aluminum enyo. Jiri mmanye na-esi ísì dị ọcha na mmanụ na-esi nri.
- Debe ihe oriri nke ihe oriri okpukpo 4 nke ihe oriri, maple syrup, bred peanut, na shuga na-acha anwụrụ ọkụ ma ọ bụ ihe eji etinye ya. Na ntinye igwe na obere okpomọkụ maka 30 sekọnd ma ọ bụ otú ahụ, ma ọ bụ ruo mgbe a ga-ejikọta ya ọnụ ngwa ngwa. Whisk na vanilla na nnu.
- Mix oatmeal na quinoa flakes ọnụ na nnukwu efere. Na-egbutu osisi na mkpụrụ osisi a mịrị amị, ma kpalie ha n'ime ngwakọta oatmeal. Nwuo na ibe chocolate.
- Gbakwunye ngwakọta mmiri na nchịkọta oat na nwuo ruo mgbe ihe ndị na-ekpo ọkụ dị mma. Ngwakọta ga-ejide onwe ya ma kwesị ịmalite ijikọ ọnụ. Ọ bụrụ na o meghị, ma o yiri ka ọ na-akọrọ ma gbanwee, tinyekwuo sirop maple ruo mgbe o mere.
- Gbanye ihe ngwakọta ahụ n'ime ala. Griiz obere obere nke aluminom na-eji ya eme ihe iji kpochapu ngwakọta ya n'ime ite di nwayo na ike dika o kwere mee.
- Tinye pan na oven na akpọọ nkụ maka minit 15 ruo 20, ruo mgbe ọka na-egosi na ọ na-esi ísì ísì. Wepu si oven wee kpoo maka minit 10. Mechie pan na refrjiraeto, ma maka ihe kacha mma (ọ dịkarịa ala), chere ruo mgbe agwakọtara nke ọma ma kpochapụ ya na Ogwe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 222 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 17 mg |
| Carbohydrates | 29 g |
| Fri nri | 3 g |
| Protein | 5 g |