Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 250
Kaona - 8g
Kaomi - 40g
Paena - 7g
Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Nā lawelawe 1
ʻO ka hōʻiliʻiliʻana i nā'ōpū piha i kāu mauʻai, he ala maikaʻi ia e hoʻomaikaʻi ai i kāuʻai. ʻAʻole wale ka'ā'ī o ka'ōpū i hōʻikeʻia e emi iho i ka hopena o ka maʻi maʻi ma ka hoʻohaʻahaʻaʻana i ke cholesterol, akā ua hōʻikeʻia hoʻi e kōkua i ke kaumaha o ke kaumaha a me ka iho o ke koko.
ʻO kekahi o nā'ehiʻoki loa iʻAmelikaʻo ka oatmeal , a no ke kumu maikaʻi! 'Amālahi nā māmā e hoʻomākaukau,ʻaʻohe hoʻolimalima, aʻo kahi kīʻaha wela e hana i kaʻaina kakahiaka nui.
Nui nāʻano e hoʻomākaukau ai i kāu oatmela kakahiaka iʻole e leʻaleʻa. ʻO kēia meaʻai me ka banana caramelish a me ka walnuts manaʻo i keʻano'ē aʻe, akā he maʻalahi hiki ke hoʻomākaukau. Eʻoki wale i nā'ulaʻa maiʻa ma kahi non-stick skillet i ka wā e kuke ana kāu mauʻula, a he pāʻina kakahiaka maikaʻi kāu e nele i ke kō. ʻO kaʻono mai ka maile carameliz ka nui.
Hoʻokomo nā Walnuts i kahi crunch maikaʻi, kahi protein iki, a me ka omega-3 mau pono . ʻO ka hui pūʻana o kaʻohi, ka walnuts, a me ka maiʻa, he maikaʻi ia no kou puʻuwai a me ke koko a he mea kakahiaka ia me ka mana e kiʻi iāʻoe i kakahiaka eʻai i kaʻaina awakea me kaʻole e pōloli a nele paha.
Nā meaʻai
- 1 ka wai wai
- 1/2 kapu i'ōwiliʻia
- ailaʻaila
- Pāpaʻiʻia 1/2, pālahalaha
- 1'eneʻena kōmaha pākeke
- 1/8 - 1/4 teaspoon cinnamona, e pili ana i ka meaʻono
Hoʻomākaukau
- I kahi mea liʻiliʻi liʻiliʻi, e lawe mai i ka wai i kahiʻeha. E hoʻonā i kaʻai a hoʻemi i ka mahana i lalo. Hoʻomaʻo kahi o kaʻaila, 3 i 5 mau minuke.
- ʻOiai e kukeʻana ka'ō'ālolo, e'ōpala i kahi'ōpiʻoki lāʻauʻole me kaʻailaʻaila. E hoʻomoʻi i ka mīkiniʻepa i ka papa hoʻokahi a eʻaila i ka mahana wela a hiki i ka caramelized, e pili ana i 3 mau minuke ma kēlāʻaoʻao.
- Ka pipi oatmeal i loko o ke pola a me ka top me ka banana carameliz a me ka walnuts. E kāpīpī me ka kinamona.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hoʻohana i kekahiʻano o nā hua, aiʻole e waiho i waho, akā e hoʻomanaʻo i nā walnuts e hāʻawi aku i ka omega-3 mau pono.
E hana pū hoʻi kēia hana me kaʻokiʻoki i keʻokiʻoki a iʻole ka wikiwiki wikiwiki, akā e haʻalele i nā oona o ka manawa, e like me ka nui o ka sodium.
Nā lawelawe a me lawelawe lawelawe
No ka maʻalahiʻana o kēia meaʻai, e hoʻomohala i kahi hui o ka oatmeal i kahi Sabati no ka mālamaʻana i ka pahu fri. Ma kēia ala ua'ānenaʻia a ua mākaukau e hele i ke kakahiaka -ʻoʻoe wale nō e kau i ka maiʻa!
No ka hoʻonuiʻana i ke kinetona i loko o kēia meaʻai, e hoʻomoʻa i kaʻai i ka waiu waiū a iʻole ka waiū waiū ma mua o ka wai, aiʻole e hāʻawi i kahi iʻa o ka Greek yogurt a hiki i ka meaʻai i hoʻopauʻia.