ʻO ka'Oatmeal he kakahiaka kakahiaka maikaʻi , akā, heʻano liʻiliʻi ka nui o ka lawelaweʻana. Mahalo i nā maʻalahi liʻiliʻi (i ka pōkole, hoʻololi i ka wai a me ka kuke manawa), he maʻalahi ka hanaʻana i ka pola nui o ka "ulu oatmeal " me ka heluʻole i ka helu kāleka nui.
Nā Mea Hana
ʻO ka ipu haoʻole (a me kahi kapuahi): ʻO kēia wale nō ka mea āu e pono ai. ʻO ka ipu maikaʻi loa no ka uluʻana i ka oatmeal, heʻano liʻiliʻi ia eʻoi aku ana i ka lōʻihi.
Akā ināʻaʻoleʻoe i kahi i kūpono i kēiaʻano, hoʻoponopono pono i ka manawa kuke e hiki ai i ke kūlike kūpono. (Nui aʻe i ke kuhi ma lalo.)
ʻO ke kumuhana nui
ʻAi kahiko kahiko: ʻAʻohe ala a puni. Ponoʻoe e hoʻohana i nāʻohi kahiko i ka wā e ulu ana i ka oatmeal. ʻAʻole hiki ke hoʻohana kokeʻia nāʻano o ka'ōwili koke a me kaʻano wikiwiki me kēiaʻano. Makemake wau i nā ohua no ka mea he naʻau maoli lākou, piha i ka wela, a me ka maʻalahi. ʻO kaʻohe kahiko i nā 150 calories a me 4 grams o ke fiber i ka hapalua kīʻaha,ʻo ia ka nui i hoʻohanaʻia i ka uluʻana o ka oatmeal. (ʻOiai he nui ka nui o ka oatmeal, ponoʻoe wale nō i ka hae o ka'oats.)
ʻO ka waiū momonaʻole a waiu paha: Ma ka hoʻohanaʻana i ka wai a me ka waiū (aiʻole ka waiū waiū) e mālama i ka helu o ka mea kalo me ka mōhaiʻole i nā huaʻona. Inā hoʻohana i ka waiū manuahi momona, e hoʻohui i kahi lua aiʻoleʻelua o nā mea vanilla no ka meaʻai. Inā hoʻohanaʻoe i kahi koho lawaiʻa, e koho i kahi meaʻuʻuku i nā calories a me ka flaillane vanilla.
ʻAʻohe mea hoʻolālā a me nā hoʻouluʻana: ʻAʻohe pono e kau i kāu oatmeal me nā calories sugary. I kēia mau lā, nui nā mea'alalaleʻole i nā papa. Inā makemakeʻoe i nā mea kūlohelohe, e nānā i kahi mea o stevia. Ke hele nei i ka hala, hele aku ka leinamona i koʻu heleʻana i ka oatmeal. Piʻi nui ka'ōpū paʻakai.
Aʻo kahi pāpale paʻakai e kau i ka momona i kāu kakahiaka kakahiaka.
Hoʻohui-Ins
Hoʻohui i kahi hui-iʻoleʻelua paha i ka hope o ka kukeʻana.
- hiki i ka'ōmole maʻemaʻe i ka paukena (1/4 kapu = 20 kaloliko a me ka momona 0g)
- nā mālama mālamaʻiliahi-hapa (1 punetuni = 25 calories, 0g momona)
- ka wai pīnē momona liʻiliʻi (1 punetuni = 90 calories, 6g momona)
- paula pala (1/3 ounce = 35 calories, <0.5g momona)
Toppings
Hoʻohui 'pili.
- nā mea iʻokiʻia a iʻole i kāpalapaʻia (ʻike likeʻole kaʻike meaʻai, akāʻaʻole hiki iāʻoe ke hele hewa)
- mea kanu a iʻole pāpiliʻia (average, 1 tablespoon = 50 calories, 5.4g momona)
- ka'ōmole keʻakeʻa me ka'alakeke (1 teaspoon = 23 calories, 1.3g momona)
- ka momona momona, ka momona momona, aiʻole ka'ōmele caramel (1 punetuni = 55 calories, <0.5g momona)
- hua waina (1 punetuni = 32 calories, 0g momona)
- ka niu niu (1 punetuni = 35 calories, 2.2g momona)
Pehea-i
Hoʻohui i 1/2 kīʻaha kahiko a me ka paʻakai o ka paʻakai i loko o ka ipu hao. E hoʻokuʻu i 1 cup momona momonaʻole (aiʻole wai waiū) a me 1 kapu wai.
E lawe mai i kahi palaha a laila e ho'ēmi i ka simmer. Hoʻomoʻa a ulu a hiki i kaʻeleʻele a me ka momona, 12-15 mau minuke.
E hoʻokuʻu i kahi ipu kūmole, a hoʻonanee iki a lahilahi. E hoʻolālā i nā huila, a me ka luna me nā koho koho!
FYI: He mea kuke kēia oatmeal i ka lōʻihi o ka manawa o ka oatmeal maʻamau, aʻo ka lahilahi o ka māmā.
Mai hopohopo inā he mea nui ka wai i ka hoʻomaka.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!