Oatmeal Quinoa Granola Bars

Abu ne mai sauƙi don yin gwanin bishiyoyin granola naka na kwarai. Quinoa yana da jerin amincin amino acid don hatsi kuma yana da arziki a cikin baƙin ƙarfe. Quinoa yawanci sayar a cikin yanayin halitta - yana kama da kananan tsaba - wanda za a iya dafa shi cikin ruwa a cikin wani shinkafa-kamar pilaf. Amma zaku iya saya quinoa flakes, wanda aka sarrafa hatsi don kama da oatmeal. Quinoa flakes za a iya sauya don oatmeal a kowace kyakkyawan dafa shi. Ƙara duk abincin 'ya'yan itatuwa ko kwayoyi da kuke son wadannan sanduna.

Abin da Kayi Bukatar

• 1 1/2 kofuna waɗanda quinoa (flaked)
• 2 kofuna waɗanda oats (tsohon tsofaffin)
• 1/2 kwayoyi (yankakken)
• 1/2 kofin kwakwa (shredded)
• 1/2 kofin zuma
• 1/4 kofin man shanu
• 1/2 teaspoon gishiri
• 2 teaspoons vanilla
• 1/4 kofin sugar (launin ruwan kasa)
• Zabin: 1/2 teaspoon kirfa
• 1 matsakaici kwai
• 1/2 kofin cakulan kwakwalwan kwamfuta
• 1/2 kofin yankakken 'ya'yan itace (irin su raisins, abar kwari, mango mango, da dai sauransu)

Yadda za a yi shi

1. Preheat da tanda zuwa 350 F.
2. Lissafi na 9x9 ko 9x13 inch kwanon rufi (dangane da yadda lokacin farin ciki ka so ka sanduna sanduna) tare da tsare ko takarda takarda, barin takarda ta ragar da tarnaƙi.
   Gwada oatmeal, quinoa, da yankakken kwayoyi a kan takardar burodi da kuma gasa a cikin tanda har sai zinariya da m, kimanin minti 10.
3. Narke man shanu a kan zafi mai zafi tare da zuma da sukari har sai an narke man shanu kuma an narkar da sukari. Cire daga zafi da motsawa a cikin vanilla da gishiri.
   Sanya man shanu da sukari a cikin hatsi da kwayoyi. Sanya a cikin qwai, cakulan kwakwalwan kwamfuta, da 'ya'yan itace masu' ya'yan itace.

1. Yada cakuda a cikin kwanon burodi kuma danna da tabbaci a cikin kwanon rufi.
   Gasa na kimanin minti 20, har sai launin ruwan kasa.
2. Bari sanyi gaba ɗaya, sa'an nan kuma ya tashi daga kwanon rufi ta hanyar takarda, kuma a yanka a cikin sanduna. Ajiye sanduna a cikin kwalliyar iska.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	256
Total Fat	14 g
Fat Fat	7 g
Fat maras nauyi	5 g
Cholesterol	86 MG
Sodium	35 MG
Carbohydrates	29 g
Fiber na abinci	3 g
Protein	6 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.)