Oats bụ ezigbo ihe na-esi na fiber, protein, na ígwè. Karịsịa, ha bụ ihe oriri a maara nke ọma na dị mfe ntinye na nri ndị na-eri nri free gluten . Ọ bụrụ na ịnwere ike ịnabata oats ị ga-enwe nhazi usoro a.
Ebe nchekwa na oats - jide n'aka na ịzụta ọka ndị na-enweghị gluten iji zere ikpochapu ọka na ọka wit ma gbakwunye ha na nri gị iji jide n'aka na i nwere ike ịnabata ha. Ụfọdụ Celiac enweghị ike.
Ihe Ị Ga-achọ
- 1 1/4 iko oats (M na-eji "certified" gluten free oats)
- 1/4 iko oatmeal (ala ohuru, lee ntuziaka)
- 1/4 iko amaranth
- 1 teaspoon soda mmiri
- 1/2 teaspoon nnu
- 1 teaspoon shuga (ma ọ bụ mmanụ aṅụ)
- 1/2 teaspoon guar gum (OR xanthan gum)
- 1 cup yogot (larịị)
- 1 cup mmiri ara ehi (ma ọ bụ mmiri oyibo mmiri ara ehi)
- 2 nnukwu àkwá (ejighị ya kpọrọ ihe)
- 1 teaspoon vanilla
Otu esi eme ya
- Gwakọta ihe niile akọrọ na nnukwu efere.
- Tinye yogọt, mmiri ara ehi, àkwá na vanilla ma bido ruo mgbe ngwakọta bụ creamy.
- Refrigerate maka nkeji 30.
- Nri 1 teaspoon bọta ma ọ bụ olive mmanụ oliv na akwa, akwa skillet. N'okpo ọkụ, kpoo ite ahụ ruo mgbe butter gwakọtara.
- Wunye ihe dị ka 1/2 cup pancake batter n'ime ọkụ ọkụ na-esi nri ruo mgbe egosipụta ụdị na ala bụ aja aja.
- Jiri nlezianya tụgharịa wee esi nri ruo n'akụkụ nke abụọ bụ aja aja.
- Na-arụ ọrụ na syrup maple, osisi pecans na-egbu osisi, walnuts ma ọ bụ mkpụrụ osisi ọhụrụ.
Atụmatụ
- Jiri onye na-eme ihe ọṅụṅụ kọfị kọfị iji mee ka ntụ ọka ọka ọhụrụ. Tinye ihe dị ka 1/3 cup free oats na pulse ọtụtụ ugboro ruo mgbe flakes na-ala ka ntụ ọka ọma.
- Mee oatmeal pancake batter na refrigerate n'otu ntabi anya maka ngwa ngwa ngwa ngwa nri ụtụtụ.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 202 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 240 mg |
| Sodium | 457 mg |
| Carbohydrates | 15 g |
| Fri nri | 1 g |
| Protein | 13 g |