Ina son samun cakulan kumallo , kuma, Ina son samun quinoa don karin kumallo, don haka wannan cakulan banana quinoa girke-girke na da kyau sosai. An sami yalwa mai gina jiki mai gina jiki mai kyau da ƙananan mai daga quinoa, saboda haka yana da cikakke ga masu cin ganyayyaki da kayan cin nama. Yara za su so cakulan da maple syrup, kuma iyaye za su so da haɗin hade mai gina jiki, fiber da 'ya'yan itace.
Wannan girke-girke shi ne mai cin ganyayyaki, vegan , mai girma a cikin furotin, mai tsaftace kyautar sukari da kyauta. Idan kana neman kawar da sukari gaba daya, toshe maple syrup don cin abinci guda daya ko biyu daga man shanu da akafi so. Yum!
Har ila yau, duba: Wasu karin kayan karin kumallo na karin kumallo ga masu cin ganyayyaki da kayan cin nama
Abin da Kayi Bukatar
- 1/2 kofin quinoa
- 1 kofin ruwa
- 2/3 kofin cakulan soya madara
- 1 tbsp koko foda
- 1 tbsp Maple syrup (ko wani mai dadi: gwada
- agave nectar ko
- Brown shinkafa syrup )
- 1 banana, sliced ko mashed
- Dash teku ko gishiri
Yadda za a yi shi
Na farko, zazzage quinoa da ruwa don ɗaukar minti biyar. Bayan minti biyar, ƙara a cikin cakulan cakulan cakulan, yin motsawa don haɗuwa, rage zafi zuwa matsakaici kadan, kuma zafin zafi karin karin minti 5-7, har sai an yi amfani da ruwa sosai da kuma quinoa ne mai taushi da kuma cikakke shi. Kila iya buƙatar ƙara ƙarin ruwa yayin da ake bukata.
Da zarar an gama da quinoa, cire kwanon rufi daga zafi da kuma motsawa a cikin koko foda, maple syrup da banana yankakken.
Ƙara dash na gishiri idan kuna son, kawai don taimakawa wajen fitar da dukan abubuwan dandano.
Ji dadin!
Bayanan girke-girke:
- Wannan girke-girke zai zama dadi tare da wasu yankakken kwayoyi, berries, ko ma wasu man shanu da man shanu ko sauran man shanu da ke motsawa. Don ƙarin karin dandano, ƙara a cikin wani haske mai girgiza da kirfa ko wani digo ko biyu na cire vanilla.
- Yi la'akari da cewa kodayake wannan girke-girke yana da kyautar sukari mai laushi, yawancin yankakken soya suna da sukari a cikin. Idan kana neman rage rage cin sukarinka, nemi madara mai narkar da soya. Zaka iya amfani da yau da kullum (ba cakulan flavored) soya madara a cikin wannan girke-girke idan kuna so, kuma kawai ƙara karin karin teaspoon ko na koko foda don yin bambanci. Ji dadin!
Bayanan abinci na gina jiki, ta hanyar hidima:
Calories: 278
Total Fat: 4.0g, 6%
Fat Fat: 0.7g, 4%
Cholesterol: 0mg, 0%
Sodium: 41mg 2%
Total Carbohydrates 55.0g, 18%
Fiber na cin abinci: 5.8g, 23%
Sugars: 19.5g,
Protein: 8.5g
Vitamin A 3% • Vitamin C 14% Calcium 13% • Iron 21%
CalorieCount ya ce wannan girke-girke shine:
- Low a cikakken mai
- Babu cholesterol
- Ragu a sodium
- High a manganese
- Babban a magnesium
- Mafi girman bitamin B6
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 219 |
| Total Fat | 2 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 150 MG |
| Carbohydrates | 47 g |
| Fiber na abinci | 5 g |
| Protein | 5 g |