An kawo hatsi a Arewacin Amirka a farkon 1600 na. An yi naman hatsi a watan Janairu a lokacin Oatmeal Month. Ko kuna kwance har zuwa tasa a cikin hunturu ko ba haka ba, wannan oatmeal mai kwakwa ne cikakke kumallo maraice na vegans cewa masu cin nama zasu iya ji dadi. Da ake buƙatar ɗan lokaci da ƙananan ƙoƙari, yana da girma akan dandano da abinci. An shirya shi da hatsi, madarar almond, da nau'in kwakwa iri uku, ba abin mamaki bane da kyau!
Abubuwan da ake amfani da Ingredient da Tips Tips
Ga wasu 'yan wasu hanyoyi don dress up wannan babban vegan karin kumallo girke-girke da daban-daban sinadaran:
Ka je Al'umma: Add daya sliced banana zuwa tasa a kowane aya a lokacin dafa ko kafin yin hidima.
Chip-Chocolate Chip-It: Wannan shi ne kyakkyawan kai-Bayyana. Kawai ƙara kamar wasu tablespoons na kiɗa-free duhu kwakwalwan kwamfuta zuwa ga kwano kafin bauta (kada ku ƙara su har sai kun kasance a shirye su ci, ko za su narke da sauri).
Go Kwayoyi: Ƙara kima daga kyawawan nauyin kwayoyi da kake da hannu. Yankakken pecans, rawn walnuts, da almonds duk suna da kyau.
Go Granola: Ƙara 'yan tablespoons kadan da kuka fi so ba tare da gurasar da baƙarya ba a cikin oatmeal kafin yin hidima don ɗan ƙarami. Wannan Gran Granico ko wannan Maple Granola duka suna da dadi na gida.
Samun Fruity: Ƙara wasu tablespoons na kowane 'ya'yan itatuwa da aka buƙatar da kake so. Dred cranberries, dried cherries, da kuma raisins duka madalla tarawa.
Idan kana son kalan Silk na Kwarin Kwarkon Kwalliyar Silk kamar yadda na yi, ka ji kyauta don maye gurbin madarar almond da zafin madara na kwakwa tare da asali ko vanilla iri-iri. Kuma, idan kuna dafa abinci don rashin abinci mai yalwaci ko rashin haƙuri, kawai ku tabbata cewa ku karbi hatsi marasa kyauta.
Abin da Kayi Bukatar
- 3/4 kofin 1-minti daya hatsi (wanda ake kira mai sauri-dafa abinci oats)
- 1 kofin madara madarar almond (ko dai ajiyar sayarwa ko
- gida , da ƙarin idan an buƙata)
- 1/2 kofin gwano kwakwa
- 1/4 kofin ruwa
- 2 tablespoon shredded unsweetened kwakwa
- 2 teaspoon launin ruwan kasa
- 1/2 teaspoon cire vanilla
- Naman ƙasa na kirfa
- Garnish: shredded daɗin kwakwa
Yadda za a yi shi
- Hada hatsi na minti 1, madara madarar almond, madara madara da kuma ruwa a cikin karamin saucepan a kan zafi mai zafi. Cook, motsawa lokaci-lokaci har sai ruwan yaji ya zo tafasa. Ƙara a cikin kwakwa-shredded, sukariyar sukari, tsantsa vanilla, da kirfaran kirki, yana motsawa kawai don haɗuwa.
- Cook don kawai 30 seconds ko fiye da haka, ko har sai da oatmeal ya zo daidai daidaito. Cire daga zafin rana. Idan kullun ya yi tsayi sosai, ƙara ƙararrawa ko kuma karin madarar almond ko madara mai kwakwa da haɗuwa da kyau don hada.
- Canja wurin oatmeal zuwa tasa. Sake sama da oatmeal tare da kwakwa mai yalwaci mai yalwaci, da kuma haɗuwa a gaban jin dadin.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 848 |
| Total Fat | 43 g |
| Fat Fat | 30 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 0 MG |
| Sodium | 212 MG |
| Carbohydrates | 97 g |
| Fiber na abinci | 16 g |
| Protein | 24 g |