Yawancin girke-girke oatmeal da yawa suna da yawa, kamar bishiya na oatme baked. Wannan gurasar oatmeal da aka yi burodi yana rayuwa har zuwa sunansa. Na farko, ana dafa oatmeal a kan kuka. Sa'an nan kuma ku ƙara flavorings, kwai yolks kuma a karshe dukan tsiya kwai fata. Sakamakon haka shine ƙanshin oatmeal da aka yi burodi kamar yadda hasken haske da iska yake kamar yadda duk wani motsi yake. Na yi amfani da sukari ko turbaya a saman wannan gurasar oatmeal da aka yi, domin lu'ulu'u masu sukari sun fi girma fiye da sukari na yau da kullum, suna ba da wannan gauraya mai cin gashi da yawa, launi da kuma dandano.
Abin da Kayi Bukatar
- 1 kofin madara
- 1 tablespoon man shanu
- 3/4 kofin yatsun hatsi
- 1/4 kofin gizon yogurt wanda aka bayyana
- 1/3 kofin launin ruwan kasa
- 3 qwai babba, rabu
- 1/2 teaspoon kirfa
- 1/4 teaspoon gishiri
- 1/4 kofin Demerara sugar, sugar turbinado ko haske launin ruwan kasa sugar
Yadda za a yi shi
- Turar da aka yi da shi zuwa digiri 325 F. Butter 6 ramekins ko SPRAY tare da dafa abinci spray.
- Sanya madara da man shanu a cikin karamin saucepan (kwatanta farashin), kuma ya kawo ga tafasa kawai. Ƙara ƙwayoyi mai laushi, kuma rage zafi zuwa matsakaici-low. Kayan oran, yana motsawa lokaci-lokaci, har kusan dukkanin ruwa yana shafe.
- Cire oatmeal daga zafi. Dama a cikin Girkanci yogurt, 1/3 kopin launin ruwan kasa sugar, kwai yolks, kirfa da gishiri.
- A cikin tanda mai tsabta, ta doke kwai fata har sai siffofin kumburi. Yi sauƙi a ninka cikin cakuda oatmeal. Cokali oatmeal bugu cakuda a cikin shirye ramekins. Yayyafa da Demerara sugar. Gasa na minti 12-20, har sai da zinariya da damuwa. Lokacin yin burodi zai dogara ne akan girman da siffar ramekins.
Idan manufar yin motsi (a lokacin karin kumallo, duk abubuwa!) Yana da damuwa, kada ka damu. Da alama rikitarwa, amma yana da sauki tsari don yin motsi na kwazazzabo da kuma fluffy. Duba wannan labarin daga Cibiyar Abinci da ake kira "Ƙarfafawa, Abin Ƙari ne kawai" wanda ya nuna mataki-mataki-mataki yadda za a yi cikakkiyar motsi.
Oatmeal an dade yana jin dadin abinci, da kuma karin kumallo. Lafiya na yau da kullum ya rubuta wasu dalilai da ya sa ya kamata ka yi la'akari da fara ranarka tare da oatmeal:
- Oats na dauke da filaye mai soluble da zafin jiki . Fannonin soluble sune gel mai zane wanda zai taimaka wajen rage yawan cholesterol da kuma tabbatar da matakan glucose na jini. Sakamakon zafin jiki a cikin mai hatsi yana taimakawa wajen samar da kwarewar motsi "ta motsawa" ta hanyar dakatar da maƙarƙashiya da inganta kiwon lafiya na tsakiya. Hanya ce mai ban sha'awa don sa zuciyarka da mallaka ta yi murmushi.
- Oats yi sauki, daidaita karin kumallo. Ɗaya daga cikin kofi na oatmeal yana da ƙwayoyi 150, hudu na fiber (game da rabin mai narkewa da rabi insoluble), da nau'in gina jiki shida. Don inganta cigaba gaba, hanyar da na fi so in ci oatmeal yana da nauyin almond man shanu a ciki. Wannan haɗuwa mai karfi zai kiyaye ku daga wannan makomar maraice a cikin na'ura mai sayarwa.
- Oats samar da ma'adanai masu mahimmanci . Mai gina jiki-mai arziki oatmeal ya ƙunshi thiamin, magnesium, phosphorus, tutiya, manganese, selenium, da baƙin ƙarfe.
- Naman na da kyauta marasa kyauta , amma duba tare da masana'antun don tabbatar da cewa ba'a samar da samfurori ta amfani da kayan aiki kamar sauran hatsi masu gurɓatawa ba. (Ku saya samfurori marasa kyauta daga kamfanoni masu daraja kuma karanta alamun abinci a hankali.)
- Oats zai iya taimaka muku wajen sarrafa nauyin ku ta hanyar kiyaye ku na tsawon lokaci. Abin ba in ciki, yawancin shafuka suna kangewa kuma suna jin tsoro daga wadanda suke neman saukarda fam, duk da haka zabar hatsi cikakke na iya yunwa da yunwa kuma suna samar da wannan "mashawar" masoya masu ƙauna. Amma, kamar yadda yake tare da wani abinci, ka tuna da rassa masu yawa.