Chophimba cha Granola Chosakaniza Chakudya Chochepa Chochepa

Zakudya Zofunikira (potumikira)

Zikhala - 214

Mafuta - 20g

Carbs - 10g

Mapuloteni - 4g

Nthawi Yonse 45 Mphindi
Konzani mphindi zisanu , Cook 40 min
Mapemphero 20 (1/4 chikho aliyense)

Khalani omasuka kusinthanitsa mtedza kapena mbewu zomwe mumakonda mu njirayi, koma chakudya cha fulakesi n'chofunika, ndipo kokonati ndi yothandiza. Izi zidzatenga zakumwa ndipo izi ndi zomwe zidzapangitse clumps-mwinamwake, mwangoyamba kuthira mtedza ndi mbewu ndi zokometsera zina. Chifukwa ndi mtedza wokha komanso mbewu, ndizolemera kwambiri. Ngati mukufuna kuonjezera, mukhoza kuwonjezera kapena kulowetsa TVP (izi zikhoza kuwonjezeranso mapuloteni) kapena oatmeal (ngati kulekerera kwanu kwa carb ndi dongosolo la zakudya lilole). Kuthandiza, apa pali tchati cha mtedza ndi mbeu (ma carb, calories, mafuta).

Zosakaniza

• 1 chikho chofiira
• amondi
• 1 chikho chapakati chala lala
• 1 chikho chofiira pecan halves
• 1 chikho chimodzi chokongoletsedwa
• 1/2 chikho chimaphatikiza mbewu za mpendadzuwa
• 1/2 chikho chofewa mbewu mbewu
• 1/2 supuni ya supuni mchere
• 1/2 chikho madzi
• 1/2 chikho cha kokonati mafuta
• 1/2 chikho cha shuga chopanda shuga (mapiritsi osasunthika a Vermont)

Kukonzekera

1. Kutentha kotentha ku 300F. Phimbani pepala lophika limodzi ndi mapepala a silicon kapena mapepala a zikopa.
2. Zing'ang'anani mtedza. Mukhoza kuchita izi pulogalamu yamakono, koma ngati mutero, ayambe ndi mtedza wochuluka-amondi mumcherewu ngati mukugwiritsa ntchito. Akadulidwa pang'ono mukhoza kuwonjezera mtedza wambiri (walnuts, pecans). Apo ayi, ochepetsetsawo adzakhala chakudya musanavutike.

1. Sakanizani batala kapena kokonati mafuta. Mutha kuikamo microwave mu mbale yomwe mungagwiritse ntchito kusakaniza (ngakhale mungathe kusakaniza pa pepala lophika) ngati mukufuna.
2. Sakanizani madzi ndi kokonati mafuta kapena batala pamodzi.
3. Sakanizani mtedza, kokonati, mbewu, ndi mchere. Ngati mukuchita izi pa pepala lophika, onjezerani madzi poyamba ndikusakanikirana (manja akugwira ntchito bwino), kenako mafuta / mafuta ndi mafuta osakaniza. Apo ayi, ingowonjezerani zonse mu mbale ndikupita ku pepala lophika. Onetsetsani kuti muyang'anire ngakhale.
4. Panthawiyi, ndibwino kuti mulawe. Zidzatha kukoma zokoma pang'ono, choncho weruzani chikhumbo chanu chokoma ndikuonjezeranso ngati mukufuna.
5. Kuphika kwa mphindi 30-40. Kawiri mukakhala kuphika, gwiritsani madziwa ndi supuni yaikulu ndikukankhira kumbuyo. Pambuyo kachiwiri, musasunthirenso. Kuphika mpaka kununkhira ndi mopepuka kuunikira pamwamba.
6. Lolani ozizira kwathunthu mu poto. Idzatuluka ngati ikuphulika. Sungani mu chidebe chosindikizidwa. Kutumikira ndi yogurt, kanyumba tchizi, etc. Ngati mukufuna, yonjezerani madzi oundana a blueberries kapena strawberries (unsweetened), monga Trader Joe atenga.