Nā Kuki o AB & C Oat

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 290

Kaona - 13g

Nā kopa - 39g

Paena - 9g

Ka lōʻihi manawa 45 min
Prep 15 min , Cook 30 min
Nā lawelawe 5 (2 mau kukina kēlā me kēia)

E hoʻolili i kahi pahu o kēia mau mea'alapalapala maikaʻi loa a loaʻa iāʻoe kahi'āpena e hauʻoli i nā hana a pau (a kula paha). ʻElua mau kuki i loko o 9 grams o ke fiber a me 9 grams o ka protein, e kōkua iāʻoe e hoʻonui aʻoi aku ka ikaika ma mua o ka hopuʻana i kahi pākani maʻamau mai ka pā kula aiʻole ke kāleka.

ʻO nā meaʻai i loaʻa i ka'enera me nā kīʻahaʻokoʻa, nā huaʻona, nā hua, nā hua, a me nāʻanoʻano e pili ana i kahi liʻiliʻi liʻiliʻi o ka maʻi kanesa. ʻO kekahi o nā pōmaikaʻi o ka fiberʻo ia ka mea e kōkua ai i ka piʻiʻana o ka manawa 'lōʻihi,' a iʻole ka lōʻihi o ka meaʻai e hele ai i ka'ōhumu'ōpala, a mālama iāʻoe "i nā manawa a pau." Hoʻopiʻia kaʻaila i ka wai e hana i ka gel a loaʻa i nā meaʻai e like me ka pīni, kaʻula, ka'ōhiʻa, a me ka flaxseed. Hiki i kēiaʻano fiber ke kōkua i ka emi loa o ke kiʻekiʻe o ka cholesterol koko ma ka hoʻohaʻahaʻaʻana i keʻano o ka lipoprotein (LDL)ʻanoʻino "low-density" o ke cholesterol. Pono ka nui o nā mākua i kahi 25 a 38 mau paona o ke fiber i kēlā lā i kēia lā.

Nā meaʻai

• 2 ka maiʻa
• 1/4 ka ipuʻona waimona
• 2 teaspoons me ke kinona
• 2 punetēpuni ka'āina flaxseed
• 2 kīʻaha i'ōwiliʻia
• 1/4 ke kīʻahaʻaila
• 2 punetēpuni nā huaʻania chia

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F. E laina i kahi pepa pani me ka pepa pepa a waihoʻia.
2. E kau i ka maiʻa i loko o ka mea holoi a hoʻohui me ka wai.
3. E hoʻonui i ka wai'alamona, flax, a me ka hinamona, a hui pū me ka laumā.
4. E hoʻololi i kahi pola nui a hui pū i kaʻaila, nā huaʻoki liʻiliʻi a me nā kumulāʻau chia.
5. E kau i loko o ka pahu hauā no 15 i 30 mau minuke eʻae i ka hui e kū mālie.
6. E hoʻopiha i ka huiʻana i 10 mau'āpana he 2-ini. E kau ma ka pepa bakena a hoʻopalapala. E kīʻaha no 30 mau minuke, eʻokiʻoki i ka pepa bakake ma waena o ka bakena.

1. E lawelawe i nā kuki me kahi mela kope o ke kofe a me ka tile a iʻole ka hāmole nui o ka waiū.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Ma kahi o nāʻanoʻano hou, e ho'āʻo i nā blueberries hou no kekahi kumu waiwai waiwai'ē aʻe, e hoʻolālā i nā'ōhiʻakoʻa'ōpala no ka momona momona, aiʻole ia e hoʻoulu i nā māla no kahi hua maloʻo maʻamau.

ʻO ka Vitamin A-waiwai nui ka pumpkin puree e hoʻololi i ka banana no ka mea heʻano like me keʻano o keʻano o ka mea i hoʻomoʻaʻia a mīkiniʻia i loko o nā mea i hoʻomoʻaʻia.

Hiki iāʻoe ke hoʻohana i 1 cup paukena puree ma kahi o ka maiʻa. Ināʻoe e hoʻohana i ka pumpkin puree, makemake paha oe e hōʻohui i loko o ka punetāne o ka maple syrup no ka meaʻaʻole hiki i ka pauka i ka momona e like me ka maiʻa.

Nā lawelawe a me lawelawe lawelawe

E kūʻai i kāu lumi kuke me ka liʻiliʻiʻelua mauʻano "super seeds" no ka hoʻonaniʻana i ka oatmeal, e hoʻonui ana i ka lane, a iʻole i ka hoʻohanaʻana i nā mea i kāluaʻia a me nā'āpala. ʻO nā'ōpuʻu o ka lepo, nā hua chia, a me nāʻano hemp keʻano o nā hua kanu maikaʻi e hāʻawi ana i nā kumu o ka omega-3 o ka momona momona, ka fiber, a me ka protein.

E kūʻai i ka nui a mālama i loko o ka pahu hau aiʻole ka mea pāʻani no ka maximum freshness.