Maple Pumpkin Pie Buckwheat Groats

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 194

ʻAha - 2g

Kaomi - 41g

Paena - 5g

Ka Lālā Loa 10 min
Prep 3 min , Cook 7 min
Hana 2 (3/4 kapu i kēlā me kēia)

Ke makemakeʻoe e hoʻoluliluli i kāu hanaʻaina awakea, e ho'āʻo i kahi ipu wela o ka buckwheat groats. Ke piʻi nei kēia hua liʻiliʻi haʻahaʻa-FODMAP i ka laulima ma muli o kona mau pono olakino. He kumu maikaʻiʻo fiber a me nā minelala, a ua pāʻaniʻoleʻia e kālepa.

Nā meaʻai

• ½ cup buckwheat groats
• 2/3 ke kīʻaha wai hoʻonani i hoʻonaniʻoleʻia
• ½ teaspoon pumpkin pie paʻakai
• 1/8 teaspoon ka paʻakai
• ½ teaspoon vanilla ka wehe
• 4 teaspoon 100% kahe maple maʻemaʻe

Hoʻomākaukau

1. E kau i ka hale ulu i loko o ke pola a hoʻouhi i ka wai. E waiho i ka hale ulu i loko o ka pahu hau e hoʻomau i ka pō. I ka lā aʻe, e hoʻohemo i nā pahu. He mea maʻamau no ka buckwheat i kekahiʻano mucilagin, no ka mea, e paheke kaʻaila. E hoʻomaʻemaʻe maikaʻi a kau hou.
2. No ka'ōpū 2-quart, e hoʻokomo i nā kumukūʻau, ka waimona almond, ka mea'alakinia paina, a me ka paʻakai, a me ka pīkī e hoʻopau i nā meaʻala. E uhi a lawe i kahiʻeha, a laila hoʻohaʻahaʻa i ka mahana i kahi haʻahaʻa iki a kuʻi no 4 mau minuke. Wehe i ka uhi a hoʻololi i ka wela no ka mālamaʻana i kahi simmer a hoʻomoʻa no 2 mau minuke'ē aʻe, e ulu ana i kekahi manawa.

1. Laweʻia mai ka wela a hoʻoulu i ke vanilla a me ka mākeke syrup.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO kahi kiʻekiʻe o nā koho ma lalo-FODMAP i kēia mau mea: 2 punetēpē kaomi i nā kumu haʻahaʻa haʻahaʻa-low-FODMAP ( walnuts , pecans, almonds), aiʻole 1/2 cup of blueberries , strawberries, or raspberries.

ʻO kaʻelua o nā hapakolu kapu waiū o ka lactoseʻole e hiki ke hoʻohanaʻia ma kahi o ka waiʻona almond.

Hiki ke hanaʻia nā meaʻala likeʻole: 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon allspice, a me 1/8 teaspoon cloves. E hoʻopau i ka'ōkoa paukena hou e hoʻohana ai i kekahi manawa'ē aʻe.

Nā lawelawe a me lawelawe lawelawe

E nānā i nā kīkora buckwheatʻoʻoleʻa beige me ke kukui'ōmaʻomaʻo'ōmaʻomaʻo. Mai hoʻohanaʻoe i nā kīʻahi un-hulled, nāʻeleʻeleʻeleʻele /ʻeleʻele i kaʻaʻahu aʻaʻole hoʻohanaʻoe i ka kasha, ka hōʻailonaʻoluʻolu o ka buckwheat groats, keʻoleʻoe e makemake i kā lākou mau hōʻailonaʻike. Hoʻopili maikaʻiʻia nā kīʻahi kūkoki kūkōʻole i loko o ke kumukūʻai no nā mahina he nui i mālamaʻia i loko o ka pahu hau.

Hoʻopili ka mea mālama i nā lā he nui i uhiʻia a paipaiʻia, no laila e noʻonoʻo i ka meaʻai.