Mapulogalamu a amondi ndi a Buckwheat Applesauce Granola Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 281

Mafuta - 12g

Carbs - 39g

Mapuloteni - 8g

Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mapemphero 10 (1/2 chikho aliyense)

Malo ogula granola akhoza kukhala owonjezera mu shuga wowonjezera ndi mafuta. Njirayi imadula onse awiri pogwiritsa ntchito maapulocece monga sweetener ndi binder, ndi mafuta pang'ono a maolivi komanso mavitamini.

Maamondi ali ndi vitamini E , yomwe imakhala ngati antioxidant yomwe imathandiza kuchepetsa kuwonongeka kwa minofu. Maamondi amakhalanso ndi mafuta osakaniza, mapiritsi, ndi mapuloteni. Zonsezi zimakupangitsani kukhala osatetezeka ndipo zimatha kupewa kudya kwambiri.

Mbewu zopangira mbewu za Buckwheat ndi mbewu zowonongeka za chomera cha buckwheat. Mbeu zazikuluzikuluzi, mbewu zamapuloteni zamtundu zimakhala zokoma ndipo zikhoza kudyedwa zosaphika (nthawi zambiri, zimayambira poyamba) kapena zophikidwa. Zakudya zopanga mabkwheat zimakonda kukonzedwa ku Eastern European dish yotchedwa kasha, koma zimadabwitsa zokoma mu granola iyi.

Zosakaniza

• 3.5 makapu atakulungidwa oats
• 1 chikho cha almond , pafupifupi akanadulidwa
• 1/2 chikho chofikira buckwheat groats
• 1/8 supuni ya supuni mchere
• 1/2 chikho chija chosatulutsa maapulosice
• Supuni 2 za mafuta
• Supuni 3 mapulo manyuchi
• 1/2 chikho zoumba

Kukonzekera

1. Chotsani uvuni ku 325F. Lembani pepala lophika ndi pepala lolemba kapena silpat.
2. Mu mbale yayikulu, gwiritsani pamodzi oats, amondi, buckwheat groats, ndi mchere.
3. Onjezerani ma applesauce, mafuta a maolivi, ndi ma mapulo ndikusakaniza zonse pamodzi ndi spatula.
4. Phatikizani chisakanizocho muzowonjezera pa pepala lophika.
5. Kuphika kwa mphindi 45, kuyambitsa kamodzi pa maminiti 10, mpaka mowirikiza pang'ono.
6. Tulukani mu uvuni ndi kusonkhezera mu zoumba.

Zosakaniza Zosakaniza ndi Zobwereza

Granola ndi yodabwitsa kwambiri ndipo ingapangidwe ndi mitundu yosiyana ya mtedza ndi zipatso zouma. Yesetsani ndi zovuta zilizonse komanso zotsirizira zomwe mumakhala nazo.

Kuti muwonjezere mlingo wa omega-3 fatty acids, onjezerani supuni kapena ziwiri za mphukira kapena pansi.

Yesetsani izi ndi madzi a mandimu mmalo mwa maapulo kuti muwonjezere vitamini A. Kapena mugwiritse ntchito uchi mmalo mwa mazira a mapulo kuti mukhale osiyana. Onetsetsani kuti uchi ndi mazira a mapulo ali ndi chakudya chofanana ndi shuga.

Malangizo Ophika ndi Kutumikira

Pangani anu apuloauce. Peel ndi kagawo maapulo ndikuwonjezera poto ndi kapu kapena madzi kapena apulo cider ndi kufinya madzi atsopano a mandimu. Bweretsani kwa chithupsa ndikuchepetseni kutentha kuti musamve ndipo muphike mphindi 20 mpaka 30, mpaka maapulo ali ofewa. Puree pogwiritsa ntchito kumiza blender kapena kuwonjezera pa pulogalamu ya chakudya kapena blender ndi whiz mpaka smoothie.

Sungani izi, kapena musangalatse ngati sinamoni ndi shuga wofiira kuti musinthe.