ʻO ka mea kanu-kūpona-kūpona-kūponoʻo Granola

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 214

Kaona - 20g

Kāpena - 10g

Paena - 4g

Ka lōʻihi manawa 45 min
Prep 5 min , Cook 40 min
Ka lawelawe 20 (1/4 kapu i kēlā me kēia)

Makemakeʻoe e pani i nā hua a hua paha āu i makemake ai i loko o kēia meaʻai, akā, he mea nui ka flax, a he mea kōkua ka niu. Hiki i kēia mau mea ke inu i nā wai aʻo ia ka mea e puka ai nā'ōpū-iʻole, ua ulanaʻoe i nā hua a me nāʻanoʻano me kekahi meaʻono. No ka mea, heʻakahi nā hua'ōlelo a me nāʻanoʻano, he nani loa. Inā makemakeʻoe e hoʻonui, hiki iāʻoe ke hoʻohui a hoʻololi paha i kahi TVP (ʻo ia hoʻi ka mea e hoʻohui pū aku i ka protein) aiʻole ka oatmeal (inā eʻaeʻia kāuʻae a me ka papahana meaʻai). No ke kōkuaʻana, eia ka pakuhi o nā nati a me nāʻanoʻano (nā huahelu huahelu, nā calories, nā momona).

Nā meaʻai

• 1 ka iʻa
• almonds
• 1 kaʻaila wili wili maka
• 1 kaʻaila'āpana'āpana
• 1 kaʻaila niu
• 1/2 kaomi o nā hua'iliala huapalapala
• 1/2 kīlaʻau flax
• 1½ teaspoon ka paʻakai
• 1/2 kīʻaha wai
• 1/2 kaʻaila niu
• 1/2ʻo ka syrup-kohu paʻi-ʻole (sugar-flavored syrup) (like Vermont Sugar-Free)

Hoʻomākaukau

1. ʻO ka umu hehi a 300F. E uhi i ka pepa bīla me nāʻaoʻao me kahi mea kilokika a me ka pepa paʻu.
2. Eʻoki liʻiliʻi i nā hua. Hiki iāʻoe ke hana i kēia i loko o ka meaʻai meaʻai, akā ināʻoe e hana, e hoʻomaka me nā huaʻoi aku -ʻo nā'alemona i loko o kēia meaʻai aiʻole nā ​​kānana (keʻano kūmole) inā hoʻohanaʻoe. Keʻokiʻoki lākou i kahi'āpana, hiki iāʻoe ke hoʻonui i nā nūpala lalo (walnuts, pecans). Ināʻole, e lilo ka mau meaʻoluʻolu i meaʻai ma mua o kaʻokiʻokiʻana i nā mea paʻakikī.

1. E hoʻonoe i ka waipona aiʻole kaʻaila niu. Hiki iāʻoe ke microwave i loko o ke kīʻaha āu e hoʻohana ai no ka huiʻana (inā paha hiki iāʻoe ke hoʻohui pono i ka pepa baking) inā makemakeʻoe.
2. E hoʻokuʻu i ka syrup a me kaʻaila a me ka wai paila.
3. E hoʻohui i nā hua, ka niu, nā hua, a me ka paʻakai. Ināʻoe e hana i kēia ma ka pepa baking, e hoʻopili mua i ka wai a hui me nā mea (ʻoi lima lima), a laila kaʻaila / pata a me ka syrup. Ināʻole, e hoʻopili wale i nā mea a pau i loko o ke pola a hoʻohuli i ka pepa baking. E kaomi i kahi papahana.
4. I kēia manawa, maikaʻi eʻono ia mea. E hoʻopau ana i kaʻono ikiʻana i ka meaʻono, no laila e hoʻomaopopo i kou makemake no kaʻono a hoʻonui i kāu mau makemake inā makemakeʻoe.
5. E kupa no 30-40 mau minuke. Iʻelua manawa i ka manawa e kuke ai, e hoʻopili i ka hui me kahi puna nui a kāomi i lalo. Ma hope o ka lua o ka manawa, mai neʻe hou aʻe. E puhi aʻala aʻulaʻula i ka lepo.
6. E hoʻomaha i ka pan. Hīkīʻo ia i konaʻoluʻolu. E kūʻai i kahi pahu i hoʻopaʻaʻia. E lawelawe me ka yogurt, ka nihi liʻiliʻi, a pēlā aku. Inā makemakeʻoe, e hoʻomāhuahua i nā blueberries maʻemaʻeʻole, aiʻole nā ​​huawi (likeʻoleʻo Trader Joe).