High Protein Granola Bars - Quinoa Energy Bars

Na yi gwaje-gwaje tare da kayan girke-girke daban-daban na granola, kuma na tabbata cewa babu wata hanyar da ta dace ta sanya su. Akwai wasu bukatu na ainihi, amma bayan haka, zaku iya zama m. Kana buƙatar farawa tare da wasu hatsi - oatmeal gargajiya ce. Na kara adadin quinoa hatsi ( quinoa flakes ) zuwa wadannan don bunkasa abinci mai gina jiki (quinoa yana da jerin amino acid don hatsi, kuma yana da wadataccen ƙarfe). Quinoa flakes ne quinoa hatsi da aka sarrafa a cikin oatmeal-kamar flakes, domin zafi hatsi. Kuna iya samun samfurori na quinoa a All Foods ko a wuraren shayarwa na kiwon lafiya. ( Quinoa flakes kuma cikakke ne don ƙara wa kaya kayan kamar gurasa da kukis).

Ƙara duk abin da kwayoyi, tsaba, da 'ya'yan itatuwa masu sassaka waɗanda kuka fi so ga oatmeal da sauran hatsi. Sa'an nan duk abin da kake buƙatar shi ne mai ɗaure - isa ya riƙe kome tare. Yawanci, wannan shine zuma ko maple syrup, man fetur, da / ko man shanu. Na fi son maple syrup akan zuma saboda dandano kadan ne. Na ƙara karamin man shanu, amma ba haka ba ne cewa yana cike da sauran dadin dandano. Ina so in gasa sanduna na katako don ina jin dadin dandano mai yalwaci, amma ba lallai ba ne - mutane da yawa suna kwantar da sandunan kafin yanka su.

Abin da Kayi Bukatar

• 2 kofuna waɗanda na yau da kullum
• 1 kofin quinoa flakes
• 1/2 kofin kwayoyi (da / ko tsaba na zabi: pecans, almonds, walnuts, sunflower tsaba, da dai sauransu)
• 1/2 kofin dried 'ya'yan itace (raisins, cherries, cranberries, da dai sauransu)
• 1/2 kofin duhu cakulan kwakwalwan kwamfuta
• 1/4 kofin man kayan lambu
• 1/3 kofin maple syrup
• Zabin: 3 teaspoons man shanu man shanu
• 1/4 kofin haske launin ruwan kasa
• 1 teaspoon vanilla
• 1/2 teaspoon gishiri

Yadda za a yi shi

1. Preheat da tanda zuwa 350 F. Line a 9-inch square yin burodi kwanon rufi da aluminum tsare. Man shafawa mai tsabta da kayan abinci da man fetur.
2. Sanya 4 kayan lambu mai ganyayyaki, maple syrup, man shanu na cakuda, da sukari mai launin ruwan wuta a cikin kwano na lantarki na lantarki. Microwave a hankali a kan zafi kadan tsawon 30 seconds ko don haka, ko kuma har sai da za a iya yin amfani da sinadaran tare da sauƙi. Whisk a cikin vanilla da gishiri.
3. Yarda da oatmeal da quinoa flakes tare a cikin kwano. Kashe yankakken kwayoyi da dried 'ya'yan itace, da kuma motsa su cikin cakuda oatmeal. Dama a cikin cakulan kwakwalwan kwamfuta.

1. Ƙara ƙaramin ruwa a cikin cakuda oat kuma ya motsa har sai sunadarai sun bushe. Cakuda ya zama m kuma ya fara farawa tare. Idan ba haka bane, kuma yana da alama bushe da kuma crumbly, ƙara ƙarin maple syrup har sai ya aikata.
2. Latsa cakuda da ƙarfi a cikin kwanon rufi. Man shafawa a kananan karamin aluminum kuma ya yi amfani da ita don damfara da cakuda a cikin kwanon rufi kamar yadda ya dace da tabbaci.
3. Sanya kwanon rufi a cikin tanda kuma gasa na tsawon minti 15 zuwa 20, har sai hatsi sun bayyana sun bushe kuma suna jin ƙanshi. Cire daga tanda kuma bari sanyi don minti 10. Kammala kwanon rufi a cikin firiji, da kuma mafi kyawun (ko kaɗan), jira har sai ruwan yaji ya yi sanyi kafin ya yanke shi a cikin sanduna.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	222
Total Fat	10 g
Fat Fat	2 g
Fat maras nauyi	4 g
Cholesterol	0 MG
Sodium	17 MG
Carbohydrates	29 g
Fiber na abinci	3 g
Protein	5 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)