Wannan Recipe Oatmeal Pancake Recipe yana Kira don Kawai Staan Matan Pantry Staples

Wadatacce

• Girke -girke Pancake Oatmeal Vegan
• Sinadaran
• Hanyoyi
• Bita don

Ruwan ruwan maple syrup. Man shanu mai narkewa. A dintsi na zaki cakulan kwakwalwan kwamfuta. Waɗannan sinadaran masu sauƙi amma masu ƙarfi suna juya matsakaiciyar girke-girke na pancake na gida zuwa karin kumallo da za ku so ku tashi daga gado. Amma abin da suka ƙara a cikin dandano, ba su da kyawawan halaye masu kyau a gare ku.

A nan ne hatsi ke shigowa. A cikin wannan girkin pancake na oatmeal, rabin garin da ake amfani da shi a cikin garken gargajiya ana musanya shi da hatsin hatsi, wanda ke haɓaka abubuwan gina jiki ba tare da sadaukar da ɗanɗano ba. Rabin kofin kofi na hatsin hatsi ya ƙunshi giram 4 na fiber da gram 5 na furotin, yayin da adadin adadin wadataccen, bleached all-purpose flour flour yana da gram 1 na fiber da gram 4 na furotin, a cewar Ma'aikatar Amurka na Noma (USDA). Menene ƙari, hatsi yana ɗauke da beta-glucan, nau'in fiber mai narkewa wanda bincike ya gano yana taimakawa rage narkewar abinci, ƙara koshi, da kuma hana ci. Fassara: Ciki ba zai yi girma ba don karin kumallo na biyu sa'a guda bayan yin wannan girke -girke na oatmeal pancake. (Kuma iri ɗaya ke ga waɗannan girke-girke na pancake na furotin.)

Tare da fa'idodin ɗan gajeren lokaci, hatsi na iya samun ingantaccen tasirin kiwon lafiya akan lokaci. Nazarin meta-gwaji na gwajin sarrafawa 14 da nazarin lura biyu akan mutanen da ke fama da nau'in ciwon sukari na 2 sun gano cewa cin hatsi yana rage matakan sukari na azumi da matakan A1C, aka matsakaicin matakin sukari na jini a cikin watanni uku da suka gabata. Wannan babban al'amari ne saboda lokacin da matakan A1C na mutum suka yi yawa, suna iya fuskantar matsalolin ciwon sukari, kamar lalacewar jijiya, cututtukan zuciya, da bugun jini. Bugu da ƙari, an gano beta-glucan a cikin hatsi don rage haɗarin cututtukan zuciya da rage matakan cholesterol na jini. (An danganta: Abinci 15 Masu Dadi Masu Rage Cholesterol)

Cherry (ko, a wannan yanayin, rasberi) a saman wannan girke-girke na oatmeal pancake, kodayake, shine kawai yana buƙatar sinadarai masu ɗorewa. Godiya ga flaxseeds (wanda ke aiki a matsayin mai ɗaure) da kuma maras firiji, madara maras kiwo, ana iya doke flapjacks har ma lokacin da kuka ƙare da qwai ko kuma kawai ba za ku iya zuwa kantin sayar da kayan abinci don sabo ba. galan na kashi 2. Don haka ku ƙone wuta kuma ku fara yin tsari, saboda TBH, da gaske ba ku da uzuri ba zuwa.

Girke -girke Pancake Oatmeal Vegan

Yayi: 2 servings (6 pancakes)

Lokacin shiri: Minti 15

Lokacin dafa abinci: Minti 10

Sinadaran

• 1 tsp flaxseeds
• 3 tbsp ruwa
• 1/2 kofin sprouted yi birgima hatsi
• 1/2 kofin gari marar yisti (tare da xanthan danko a ciki, ko amfani da gari na yau da kullum)
• 1 tbsp yin burodi foda
• 1/4 tsp gishiri
• 1 kofin madarar almond
• 1 tsp maple syrup
• 1 tbsp man avocado (ko kowane ɗanɗano mai ɗanɗano mai tsaka tsaki)
• Mai don soya

Hanyoyi

1. Ki hada 'ya'yan flax na kasa tare da teaspoon 3 na ruwa a ajiye a gefe. Cakuda yakamata ya zama gel a cikin mintuna 5.
2. Ki hada hatsin a cikin injin sarrafa abinci ko blender har sai ya yi laushi, sannan a hada da garin baking powder da gishiri.
3. Ƙara madarar almond, maple syrup, da man avocado a cikin cakuda flax kuma a haɗa tare har sai an hade.
4. Haɗa kayan rigar da bushe tare har sai an haɗa su.
5. Zafi mai a cikin babban kwanon rufi akan matsakaici zafi. Zuba ƙaramin batter a cikin kwanon rufi. Cook don minti 2-3 ko har sai ƙananan kumfa sun fara samuwa.
6. Juye kuma dafa na mintuna 2 a ɗayan gefen.
7. Ku bauta wa tare da 'ya'yan itace, maple syrup, ko duk abin da kuke so!

An sake buga wannan girke-girke tare da izini daga Zabar Chia.

Bita don