Nri ọka a na-ekpo ọkụ na-ejupụta ya na odidi. N'okpuru ọka ọka bulgur na-esi na syrup na mịrị, ma ọ bụ n'elu ya na blueberries ma ọ bụ strawberries. Mkpụrụ ọka a bụ ezigbo mgbanwe site na oatmeal ma ọ bụ ọka wheat.
Ntụziaka a dị mfe okpukpu abụọ maka nri ụtụtụ ezinụlọ.
Leekwa
Obere Okpokoro Igwe Ọkụ Na-ekpo ọkụ
Ezigbo Oatmeal nke nwere ọnọdụ n'ụlọ
Ihe Ị Ga-achọ
- 1/2 iko bulgur wheat (ọkara ikwo)
- 1 ruo 1 1/4 iko mmiri ara ehi (ọkara ma ọ bụ 1%, tinyekwuo maka ije ozi)
- 1/4 teaspoon nnu
- Nhọrọ: 1 tablespoon sugar brown (juru, ìhè ma ọ bụ ọchịchịrị)
- Nhọrọ Toppings: shuga shuga, maple sirop, blueberries, strawberries, mịrị, mịrị amị cranberries
Otu esi eme ya
Na obere saucepan, jikọta bulgur, 1 cup mmiri ara ehi, nnu, na 1 tablespoon shuga shuga, ma ọ bụrụ na achọrọ. Were na obụpde. Belata okpomọkụ na ọkara-ala, na simmer, na-akpali ugboro ugboro, ruo mgbe ọkpụkpụ ma dị nro, ihe dịka 12 ruo 16 nkeji. Tinye obere mmiri ara ehi ma ọ bụ mmiri ma ọ bụrụ na ọ dị mkpa ka ọ na-eru ọgwụgwụ nke oge nri.
Jiri obere osere maple na / ma ọ bụ shuga na-acha aja aja, ma ọ bụ n'elu na tomato, mịrị, ma ọ bụ mkpụrụ osisi cranberries, dị ka achọrọ.
Atụmatụ
Ọkụ ọka ọ bụla-ọka Pot Porridge Griiz na-esi ike nke onye na-esi nri na 1 tablespoon nke bọta. Tinye grits, wheat wheat, ma ọ bụ ọka na mmiri na nnu na-egosi na ngwugwu ahụ (na-abụkarị nha 2 ruo 1, ma ọ bụ iko abụọ nke mmiri kwa 1 ọka). Kpuchie ma sie nri ala ruo awa 6 ruo 8. Tinye apụl apụl na pawuda, mịrị na mkpụrụ, ma ọ bụ ọkachamara add-ins kachasị amasị gị.
I nwekwara ike
Esemokwu Dị n'etiti Rolled, Steel-Cut, Oats ozugbo, na More
40 Nri ụtụtụ nri na ntụziaka Brunch
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 155 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 9 mg |
| Sodium | 45 mg |
| Carbohydrates | 27 g |
| Fri nri | 3 g |
| Protein | 6 g |