A na-eme breeze na vanilla maka ibe ha, ha na-agbakọkwa mma na nke a quinoa nri ụtụtụ!
Quinoa bụ mkpụrụ ọka zuru oke nke jupụtara na protein dị na osisi. O nwere ihe yiri nke ahụ na nwa nwanne nna, ma enwere ekpomume na-edozi ahụ ma dị ntakịrị. Enwere ike iji ya ma ọ bụ nri ụtọ. Ọ dị nnọọ mfe ịkwadebe na esi nri karịa osikapa!
Nke a na-eme ka protein na-eme ka ụbụrụ gị nwee ụra n'ebughị ụzọ sie nri ma ọ bụ nri ụtụtụ ! Ọ bụ ezigbo onye anaghị eri anụ ma nwee ike ịnweta nri maka nri ụtụtụ. Enwere ike ime ka vegan site na dochie mmiri ara ehi na almond, soy, ma ọ bụ mmiri ara ehi. Naanị cheta na mmiri ara ehi na mmiri ara ehi soy na-enweta protein na nri karịa ndị ọzọ! Ọzọkwa, chọọ onye nke calcium na nri ndị ọzọ wusiri ike iji mee ka uru ahụike dịkwuo elu.
Ọ na-amasị m iri nri ụtụtụ a na-ekpo ọkụ, ma ọ pụkwara iji oyi mee ihe. I nwere ike ijikọ mkpụrụ na flavorings. Gbalịa ịgbakwunye maple na apụl ma ọ bụ na-edebe vanilla ma na-agbakwunye strawberries. Ọ bụ nnukwu nri ụtụtụ nke na-enye gị nnukwu mmalite nke ụbọchị gị!
Ihe Ị Ga-achọ
- 2 iko mmiri ara ehi dum (ma ọ bụ almọnd, soy, aki oyibo, ma ọ bụ skim!)
- 1 1/2 iko esi nri quinoa (esie ya na 1 teaspoon nke nnu)
- 1 teaspoon vanilla wepụ
- 1/2 iko blueberries
- 2 Spoons tablespoons (ma ọ bụ mmanụ aṅụ)
Otu esi eme ya
- Esi nri quinoa dị ka ntụziaka ngwugwu, na-agbakwunye na teaspoon nke nnu.
- Kpoo mmiri ara ehi na obere saucepan. Tinye vanilla, sweetener, na quinoa. Esi nri maka nkeji ole na ole, ruo mgbe aginoa na-aga.
- Tinye ọka a na-ekpo ọkụ n'ime ite abụọ. N'elu elu ma na-eje ozi ozugbo!
- Enwere ike jikwa ya oyi!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 526 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 26 mg |
| Carbohydrates | 60 g |
| Fri nri | 12 g |
| Protein | 9 g |