Zukini Walnut Breakfast Chakudya

Zakudya Zofunikira (potumikira)

Zikhala - 218

Mafuta - 6g

Carbs - 37g

Mapuloteni - 4g

Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 8

Amagwira nthawi m'mawa? M'malo mokwera kudya cham'mawa, yesani makasitomala apitako. Iwo ali ndi mafuta odzaza tirigu, kuphatikizapo iwo ali njira yabwino yogwiritsira ntchito bounty yanu yachisanu ya zukini.

Ma cookies awa ndi malo amodzi ogula zakudya zosiyana siyana. Mbewu zonse zimamenyana ndi kutupa, zitsamba zobiriwira zimadzazidwa ndi selo-kuteteza antioxidants , ndipo walnuts amapereka omega-3 fatty acids kulimbikitsa khungu, ubongo, ndi mtima wa thanzi. Palibe cholakwika ndi zina zowonjezera pa kadzutsa, pomwe?

Zosakaniza

• 1 zukini zazing'ono
• ¾ chikho cha ufa wokha
• ½ supuni ya supuni yamchere yosakaniza
• ½ supuni ya tiyi yakuphika
• ½ sikasoni ya supuni
• ¼ chikho chowala bulauni shuga, mopepuka kwambiri
• ½ chikho shuga granulated
• Supuni 3 zosakaniza batala, kutentha kwapakati
• Dzira lalikulu 1
• Supuni ya 1 vanila
• 1½ makapu adakulungidwa oats
• ½ chikho chodulidwa walnuts

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Finely shred zukini ntchito bokosi grater.
3. Sungani zukini pa pepala chopukutira. Pewani pang'onopang'ono kuchotsa madzi ena; khalani pambali.
4. Mu mbale yamkati, sungani ufa limodzi, mchere, ufa wophika, ndi sinamoni.
5. Pogwiritsira ntchito chosakaniza dzanja kapena chosakaniza choyimira chophimba pamatope, kirimu pamodzi shuga ndi batala mu mbale imodzi mpaka kuwala ndi fluffy.
6. Onjezerani dzira ndi vanila kusakaniza batala ndi kusakanikirana mpaka mutagwirizanitsa.

1. Pindani mu oats ndi zukini.
2. Potsirizira pake, sakanizani ku walnuts mpaka mutagwirizanitsa.
3. Sakanizani mapira ang'onoang'ono a mtanda (pafupifupi 1/4 chikho iliyonse) pa pepala poto lokhala ndi pepala la zikopa.
4. Kuphika kwa mphindi 18 mpaka 20, mpaka mopepuka wofiira kuzungulira.
5. Tumizani ku chophika chophika ndi kuzizira kwathunthu.

Zosakaniza Zosakaniza ndi Zobwereza

Pamene zukini siziri nyengo, pangani zakudya zam'mawazi ndi finely shredded karoti, apulo, kapena peyala.

Mchere wotchedwa Cinnamon amavomereza zokoma pano komanso amayesa ndi zonunkhira zina monga cardamom, nutmeg, kapena turmeric.

Malangizo Ophika ndi Kutumikira

Chinsinsichi chidzapanga ma cookies osakaniza 16 kapena asanu akuluakulu. Gwiritsani ntchito zipatso zing'onozing'ono ndi chipatso cha mkaka, koma pa kadzutsa pazomwe mukupita kuti muyambe kukula.

Sungani thumba lothandizira pa pepala kwa masiku awiri kapena mufiriji kwa miyezi itatu. Kutumikira ofunda kapena firiji.