Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 207
Kaona - 5g
Kahula - 34g
Paena - 8g
Ka Honua Wā 35 min
Prep 10 min , Cook 25 min
Nā lawelawe 6 (3/4 kapu i kēlā me kēia)
ʻO ka'Oatmeal he meaʻai nui loa i ka hale kakahiaka. ʻAʻole wale ka nui o nāʻano e hoʻomākaukau ai i ka oatmeal, akā, ua nui hoʻi ia no kou puʻuwai. ʻO nā kīʻaha piha, e like me ka oatmeal, hiki ke kōkua i ka hoʻohaʻahaʻaʻana i kāu cholesterol a me ke kaheʻokoʻa, a me ke kōkua iāʻoe e mālama i ke kaumaha maoli no ke kaula i loko.
ʻO kekahi o nā ala maʻalahi e hiki ai ke hōʻoia i ka kakahiaka ke hoʻopau i kāu kakahiaka kakahiaka. Hiki keʻaiʻia kēiaʻohe moa i ka hopena o ka hebedoma aʻokiʻoki i loko o ka lawelaweʻana i mea e wela ai a hauʻoli ai i nā pule a pau. ʻO ka hopena o ka kinamona, ke aloha, ke vanilla, ka meli, a me ka momona maoli mai nā lau e hana i kēia ohemealua ka mea'ē aʻe akā he mea hoʻonani! A me ka momona a me ka momona maikaʻi mai nā hua, ka waiū, a me ka flaxseed, e mālama kēia oatmeal iāʻoe no nā hola.
Nā meaʻai
- 2 mau kīʻaha kahiko i kālaiʻia
- 2 punetēpuniʻopihi flaxseed (kō koho)
- 1/4 teaspoon ka'āina'onapona
- 1/4 teaspoon ka'ōpū'āina
- 1 1/2 kapu waiū o ka koho
- 2 hua nui
- 1 teaspoon vanilla
- 2 punetēpuni ka meli
- 1 kui nui, uaʻokiʻia a kikokikona
Hoʻomākaukau
- ʻO ka umu ahi he 375F. E puhi i kaʻaila 9-inch i kaʻaila.
- I loko o kahi kīʻaha nui, e hoʻouluulu i nā oats, flaxseed, cinnamon, a me ka hānai.
- I loko o kekahi kīʻaha'ē aʻe, e hīkiʻi i nā huahelu, ka waiū, vanilla, a me ka meli. E hoʻomoʻo i loko o kaʻaila oat. E nininiʻia i loko o ka palaoa a me ka luna me nā paʻi paʻi.
- E mālama i ka 20 a 25 mau minuke. Laweʻia mai ka umu a hoʻomaha ma mua o kaʻokiʻana aiʻole ka hau.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻO ka pears kekahi o nā huaʻaiʻonika kiʻekiʻe loa, akā ināʻaʻoleʻoe i makemake i ka pears, hiki iāʻoe ke hoʻokiʻekiʻe i kēia oatmeal me nā'ōpala i hoʻopiliʻia me ka'ōmole.
No ka hua lawaiʻole, hoʻohana i ka waiū lapaʻole , e like me ka wai alamona a me ka waiū.
Hiki iāʻoe ke hoʻololi i 1/3 kapu o nā hulu manu no nā hua no ka palapala cholesterol maʻamau.
Hiki ke hoʻohanaʻia ka malakeke ma kahi o ka meli.
No ka'ōpala vegan, e hoʻohana i ka waiū launaʻole o ka kohoʻana, ka maple syrup, a hoʻololi i nā hua me ka hua "flaxseed" a me nā hua "chia" ma ka hoʻouluʻana i 1 mau punetēpu o nā huaʻano chia a iʻole nā'ōmole lepo i 3 punetēpu o ka wai no kēlā me kēia hulu e pono ke pani. E hoʻomaha i ka paila i ka "gel" no 10 mau minuke ma mua o ka hoʻohanaʻana i kēia papa.
Nā lawelawe a me lawelawe lawelawe
E kńkau i lalo ma luna o ka p ÷ a ma mua o ka kuke e mńkou e kalua i ka oatmeal a liilii.
No ka hoʻomaʻamaʻaʻana i ka oatmeal, me ka minukewahi i hoʻokahi manawa no ka manawa hoʻokahi no hoʻokahi minuke ma kahi mīkini kapuahi pale.
Makemake wau e lawelawe i kaʻu oatmeal me kekahi mau huakani Gregel, hua, a me walnuts e lilo i meaʻai piha, akā, uaʻono e like me kona maikaʻi.