Wannan lafiya karin kumallo quinoa girke-girke ne don haka sauki yi da kuma m; ƙara duk abin da yanayi 'ya'yan itatuwa ka nema, daga berries zuwa apples!
Abin da Kayi Bukatar
- 2 kofuna waɗanda soyayyen soya, shinkafa, ko madarar almond , da karin don hidima
- 1 kofin uncooked quinoa
- 1/4 t. gishiri
- 2 T. sukari ko mai zaki
- 1 ƙwayar matsakaici-sized, yankakken cikin guda
- 1/4 kofin shredded kwakwa
- 1/2 kofin kwayoyi, tsaba da dried 'ya'yan itatuwa da ka zabi
Yadda za a yi shi
- A cikin kwanon miya mai sauƙi a kan matsakaici-matsanancin zafi hada madara mai laushi, quinoa da gishiri. Ku kawo cakuda a tafasa, sa'annan ku rage zafi kuma ku yarda da cakuda don simmer na mintina 15, ko har sai yawancin ruwa ya shafe. Cire daga zafin rana.
- Dama a cikin sukari ko mai shayar da ruwa, yankakken banana, naman alade, da kwayoyi da kuma tsaba da ka zaɓa. Ku bauta wa dumi tare da karin soya, shinkafa, ko madarar almond idan ana so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 178 |
| Total Fat | 6 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | 171 MG |
| Carbohydrates | 31 g |
| Fiber na abinci | 5 g |
| Protein | 5 g |