Ichi ndicho Chiedza chakareruka Zviri nyore kwazvo kuisa mukuita, zvakanakira mafeni ekugadzirira zvinotapira uye avo vari kutevera chikafu kuti vaderedze uremu (ona sei kuderedza uremu nekudya oats) kana kuchengetedza uye kuda kudya chimwe chinhu chinonaka chisingapi huwandu hwakawanda hwekoriori kana kuita kuti vawedzere uremu.
Chiedza oatmeal cookies inoda huwandu hushoma hwezvigadzirwa. Unogona kuzviita chero kupi zvako. nguva yegore uye inogona kudyiwa chero nguva yezuva, ingave yemangwanani kana sechikafu. Iwe unogonawo kuishandisa sechikafu chinotapira mushure mekudya, pamwe chete nemishonga yeti.
Zvisungo:
> 300g. oats ese.
> 150g. ye hupfu hwese hwegorosi.
> 200g. bhata bota.
> 100g. shuga shoma.
> 30g. yehupfu inotapira.
> 1 zai.
> 1 zai chena.
> 1 tablespoon yechiedza vanilla essence.
> Muriwo wemushonga.
Kugadzirira:
Kutanga, iwe uchada kubvisa bhotela kubva mufiriji kuitira kuti inyove uye ive nyore kubata. Mundiro huru, isa bhotela rakareruka, shuga shoma, uye upfu hunotapira uye sanganisa zvose pamwe chete kusvikira wawana kugadzikana kwakatsetseka. pasta yakawanda kwazvo.
Zvadaro, wedzera zai, zai jena, uye vanilla extract uye sanganisa zvakanaka. Pakupedzisira, zvishoma nezvishoma wedzera iyo yakambosanganiswa yakazara-zviyo oats uye yakazara-zviyo hupfu uye sanganisa zvakanaka. Igadzire muchimiro chaunoda, woiisa pabhachi rekubikira rakambopfapfaidza nekubika pfapfaidzo, uye gadzira muovheni ine mwero kwemaminitsi gumi nemashanu. 15 maminitsi.
Zvakanakira oatmeal uye zvakanakira kuzviita kumba
Oats Icho chimwe chezviyo zvakakwana zvakakwana: inopa B mavhitaminzi, zvicherwa zvakaita semanganese, magnesium, zinc uye iron, pamwe chete ne fiber uye antioxidants. Iyo satiating effect inobatsira mukati kudya kwekurema uye inobatsira pakutarisira mwoyo uye kudzora shuga muropa. Nokuzvigadzirira kumba, unodzora viungo, unogadzirisa kutapira uye iwe unodzivirira kuchengetedza uye hydrogenated mafuta. Uyezve, iri resipi yakanaka pakubika mhuri uye kukurudzira tsika dze chikafu chekudya chakazara.
Yakakwana Kugadzirwa: Kubika Tricks uye Mhando dzeOats
Kuti uwane makuki crispy kunze uye nyoro mukati shandisa mazano aya:
- Zorora mukanyiwa yakavharwa mufiriji kwemaminitsi makumi matatu: oats hydrate, mafuta anosimbisa, uye cookie inobata chimiro chayo zviri nani.
- Gadzira zvishoma maflakes mupani (ine pini yemafuta ekokonati kana bhotela rakareruka) kuti uwedzere kunaka uye kuwedzera kuwedzera.
- Inodzora ukobvuMakungu akaonda = crispier; makoko akakora = akapfava.
- Flakes vs. oatmealFlakes inopa rustic uye fibrous kupera; hupfu hweoat inopa hunyoro hwakatsetseka. Unogona kukuya maflakes kumba kuita hupfu.
- Kutonhodza patireyi: Mushure mekubika, regai dzitonhore zvakakwana musati mazvifambisa; hadzina kusimba kana kuchipisa.
Nzira yekuita oatmeal kumba
Gaya yakaenzana mune processor ine simba flake uremu kusvikira wawana hupfu hwakatsetseka. Ishandise sehumwe hupfu mumakuki, mabhawa, makeke, kana muffin.
Sweeteners uye dzimwe nzira dzisina shuga
Kana iwe uchida kuderedza shuga, sarudza zvishoma zvakagadziriswa zvinotapira (coconut shuga, uchi kana maple syrup zvine mwero) kana kutapira nazvo michero (bhanana yakaibva, apple/pear compote, mazambiringa akaomeswa kana mazuva). Kuti uwane yakaderera glycemic index, shandura shuga nayo Erythritol, xylitol kana allulose muhuwandu hwakafanana, kana kushandisa madonhwe mashoma e stevia.
Shanduro dzezvido zvakasiyana
- Pasina gluten: Oats yakasikwa isina gluten, asi shandisa flakes / hupfu zvitifiketi kuti udzivise kusvibiswa. Vamwe vanhu vanonzwisisa avenin zvingada humwe hupfu.
- Vegan: chinja zai ne "flax zai” (1 chipunu cheflakisi yepasi + 3 maspuni emvura pazai rimwe nerimwe), uye bhotoro nekokonati mafuta kana EVOO.
- Pasina lactose: shandisa kokonati mafuta kana imwe mhandara yemafuta emuorivhi semafuta.
- Kuwedzera kuguta: Wedzera 1-2 spoon yenzungu / almond butter kana chikamu chearumondi furawa kuti uwedzere mapuroteni uye kutsetseka.
Kusiyana iwe uchada
The oat base inotsigira chero musanganiswa:
- Oatmeal uye apuro ane walnuts: chipanje-kufanana nemukati, crispy kunze; sinamoni inowedzera kunaka.
- Oatmeal uye bhanana: iri nyore uye yakakwana kwekudya kwemangwanani. Crush hafu yemafuta Kuti uvandudze kubatana, wedzera koko, sinamoni, ginger, chokoreti chips, kana nzungu. Kuti uwane mamwe mapuroteni, shandisa hupfu hwealmond kana nut butter.
- Chokoti nekokonati: musanganiswa webenzi; kana usingade kokonati, chinjanisa nechokoreti machipisi, mazambiringa akaomeswa, kana nzungu.
- Orange ine kupenya: inonaka nebhota, kokonati mafuta kana kunyange neavocado puree.
- Zvisina shuga nemazuva nenzungu: Misi inopa kutapira kwepanyama, potasium uye magnesium, ine crunchy nutty touch.
- Ndimu: Itsva uye inonhuhwirira; mumwaka, edza nemandarin.
- nejamu (vegan thumbprints): zviri nyore uye zvakanakira nezvinwiwa zvezvirimwa.
- Gluten-isina cookie maitiro: inosanganisa certified oat flour uye hupfu hwehuku nokuda kwekiki-kufanana nekugadzirwa.
Scottish shortbread-style inonaka sarudzo
Ingredients ye1 tray
- 200 g yeoats akakungurutswa
- 30 g yakanyunguduka bhotela kana mafuta omuorivhi
- 1 / 2 supuni yemunyu
- 75 ml yemvura inopisa
Kugadzirira (inenge 20′ + 25′ kubika)
- Preheat oven kusvika 180 ° C. Gaya maflakes muupfu hwakatsetseka uye sanganisa nemunyu, mafuta, uye mvura kusvikira wava nekapfu yakatsetseka (ichaoma sezvo oats inotora mvura).
- Bvisa kusvika ku 3 mm panzvimbo yakasvibiswa neoat, cheka nebanga kana kucheka.
- Bika pabepa rekubika kwemaminitsi makumi maviri nemashanu uye rega kutonhorera usati wabata.
Vaponese mumudziyo usina mhepo.
Kuchengetedza uye kutonhora
Deja kupora zvachose makuki ari mutireyi. Ramba uri mukati mudziyo usina mweya mazuva mashoma. Kuti ugare uinazvo paruoko, zviise mukati imwe layer, uye kana dzaoma, dziendese kune Tupperware kana zip-top bag. Vacharamba kusvikira 6 mwedzi.
Nutrition information guide
- Imwe neimwe isina shuga oatmeal uye cookie yebhanana: 28,4 kcal y 4,1 d yemakabhohaidhiretsi (yakaenzana kukosha zvinoenderana nehukuru / mamendi).
- Zvakajairika kushumira: 2 makuki, kuchinjira kuzvinodiwa nomunhu mumwe nomumwe.
Oats inopa fiber uye B mavitamini; bhanana, pasinei neshuga yaro, ine fiber inogadzirisa kutorwa kweglucose uye chitubu che potassium.
Nakidzwa nemamwe oatmeal cookies nyore, kushandiswa uye utanoNehunyanzvi hwakakodzera, zvinongedzo zvakanaka, uye misiyano yakakurudzirwa, unenge uine chikafu chinovaka muviri chero nguva yezuva.
