Waɗannan Sinadaran 3-Almond Oat Energy Cizon Cizon Sauƙi Sunfi Sauƙi

Wadatacce

• Abubuwan da aka bayar na Almond Oat Energy Bites
• Bita don

Yayin da farkon keɓewa ya cika da manyan ayyuka na yin burodi (yana duban ku, mai tsami da burodin soya Navajo), yanzu da muka zauna cikin watan 280 (wanene ke ƙidaya?) Na keɓewa, yawancin mutane sun ɗauki ƙarin -ta hanyar rayuwa. Kuma tare da yawancin mutanen da ke aiki daga gida da kuma kula da makarantun gida na 'ya'yansu, girke-girke na dafa abinci tare da dogon jerin abubuwan sinadaran tabbas shine abu na ƙarshe a zuciyar ku.

Amsar? Mafi kyawun Littafin Abinci 3-Inganci: 100 Saurin Sauƙi & Sauki don Kowa (Saya Shi, $25, amazon.com).

Na sani - wa zai yi tunanin za ku iya yin abinci da abubuwan ciye-ciye masu yawa ta amfani da kayan abinci guda uku kawai? Na yarda na ɗan ɗan shakku kafin in fara aiki ƙirƙirar girke-girke na wannan littafin (akwai yanzu don pre-order, fita akan ainihin da dijital dijital 15 ga Oktoba). Bayan haka, da zarar ruwan juyi na ya gudana kuma na fara gwada girke -girke, ba zan iya yarda komai yana da daɗi ba. Ba wai kawai na so a lokacin ba, amma daga sabbin abubuwan da aka fi so zuwa sassaƙaƙƙun litattafai, girke-girke na kayan abinci guda uku sun gamsar har ma da mafi yawan masu sukar-yarana. Yayin gwajin girke-girke, sun ci gaba da tambayar ni in yi waɗannan jita-jita masu sauƙi akai-akai. (Masu Alaka: Sauƙaƙan Girke-girke na Sinadaran 4 don Farfaɗowar tsokar Bayan-Aiki)

Tare da ƴan dabaru, na sami damar ƙaddamar da girke-girke zuwa sinadarai guda uku kawai, (tare da ƴan kayan abinci) da kuma sanya su mai daɗi kamar mafi rikitarwa. Kowannen girke-girke a cikin littafin dafa abinci yana amfani da sinadarai masu sauƙi-da-sauri waɗanda zaku iya ɗauka a kantin kayan miya na gida (ko ma kuna da a gida tuni). Misali, girke -girke da yawa suna kira ga manyan abubuwa kamar man zaitun, gishiri, da barkono baƙar fata, waɗanda yakamata ku riga kun tanada a cikin dafa abinci.

Wuri mafi kyau don haɗa girke-girke mai sauƙi mai sauƙi guda uku? Abincin ku. Tare da haɗuwa da furotin, carbs, da mai mai lafiya, waɗannan cizon kuzarin da ba a gasa su cikakke ne, mai daɗi, abincin motsa jiki bayan motsa jiki ko don lokacin da kuke buƙatar ɗan ƙaramin abu don tayar da ku tsakanin abincin rana da abincin dare. Heck, har ma kuna iya cin waɗannan don karin kumallo ko kayan zaki. (Mai alaƙa: Girke-girke na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara)

Bugu da ƙari, kowane ɗayan abubuwan da aka haɗa guda uku suna ba da manufa kuma suna ba da abubuwan gina jiki:

• Gwanin hatsi na zamani: Oats hatsi ne gabaɗaya (aka carb mai lafiya!) Kuma yana taimakawa samar da kayan kwalliya ga waɗannan cizon kuzarin man shanu na almond. Hakanan suna ƙara fiber mai narkewa wanda ke taimaka muku jin daɗin gamsuwa. Gwada Bob's Red Mill Old-Fashioned Rolled Oats (Saya It, $15, amazon.com).
• Almond man shanu: An yi shi daga ƙasa gasasshen almonds, man shanu na almond yana da wadata a cikin bitamin E, antioxidant. Wannan man shanu na goro kuma yana ba da kitse na omega-3, potassium, calcium, magnesium, manganese, da baƙin ƙarfe. Hakanan zaka iya zaɓar musanya man almond don wani goro ko man shanu iri, kamar man gyada, man shanu na sunflower, ko man shanu na soya. Gwada Almond Butter na Justin's Classic(Saya It, $9, amazon.com).
• Maple syrup: Maple syrup mai tsafta dari bisa dari na kara zakin halitta ga wadannan cizon kuzari kuma yana dauke da kananan sinadirai kamar su calcium, potassium, manganese, magnesium, phosphorus, zinc, iron, da yawa B-bitamin. Akwai ɗan ƙaramin adadin da aka yi amfani da shi a cikin wannan girke-girke na sinadarai guda uku, yana taimakawa daidaita dandano ba tare da haɓaka abubuwan sukari ba. Gwada Farmakin Dutsen Butternut Pure Maple Syrup (Saya Shi, $15, amazon.com).

Da zarar kun sami madaidaicin girke -girke na asali, zaku iya yin shi da kanku ta hanyar ƙara cakulan cakulan duhu, raisins, busasshen tart cherries, ko mirgine su a cikin kwakwa kwakwa - yuwuwar ba ta da iyaka. (Ga ƙarin ra'ayoyin girke-girke na cizon kuzari don ƙarfafa ku.)

Abubuwan da aka bayar na Almond Oat Energy Bites

Yi: 8 cizo

Lokacin dafa abinci: minti 10

Jimlar lokaci: minti 40

Sinadaran:

• 1 kofin (250 mL) manyan-flake (tsoho-tsoho) birgima
• 6 tablespoons (90 ml) almond man shanu
• Cokali 2 (30 ml) tsarkakakken maple syrup
• 1/8 teaspoon (0.5 ml) gishiri

Kwatance:

1. Sanya hatsi a cikin matsakaici saucepan akan matsakaici-zafi mai zafi.Gasa hatsi har sai sun fara launin ruwan kasa a gefuna, kamar minti 4. Cire hatsi daga kaskon zafi kuma a ajiye shi don yin sanyi na akalla minti 10.
2. Ƙara hatsi da aka sanyaya, man shanu na almond, maple syrup, da gishiri a cikin mahaɗa ko mai sarrafa abinci kuma a gauraya. Idan kullu bai daɗe ba don samar da ƙwallaye, ƙara teaspoon 1 na ruwa a lokaci guda har sai an kai daidaitattun daidaito.
3. Yin amfani da hannaye masu tsabta, mirgine kusan cokali 1 na cakuda a cikin ball, kuma sanya a kan takardar yin burodi. Maimaita tare da sauran cakuda, tazarar cizo 1 inch baya, da kuma firiji har sai ya tabbata; akalla mintuna 30.

Haƙƙin mallaka Toby Amidor, Mafi kyawun Littafin girke-girke na Sinadaran 3: 100 Mai sauri & Sauƙaƙan Girke-girke ga Kowa. Littattafan Robert Rose, Oktoba 2020. Hoton Ashley Lima. An Kiyaye Dukkan Hakkoki.

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