ʻO kēia 3-mea hoʻohui Almond Oat Energy Bites ʻaneʻane maʻalahi loa e hana

Anter

• Nahu Amona Oat Energy
• Nānā no

ʻOiai ua hoʻopiha ʻia ka hoʻomaka ʻana o ka quarantine me ka nui o nā papahana baking koʻikoʻi (e nānā ana iā ʻoe, sourdough a me Navajo fry bread), i kēia manawa ua noho mākou i ka mahina 280 (ʻo wai ka helu?) o ka quarantine, ʻo ka hapa nui o ka poʻe i hoʻohana i nā mea pono. -ʻo ke ala o ke ola. A me ka hapanui o nā poʻe e hana ana mai ka home a pū kekahi ʻO ka mālama ʻana i ka homechool o kā lākou mau keiki, ʻo ia ka mea hope loa i kou manaʻo.

ʻO ka pane? ʻO ka puke Kuki 3-Ingredient maikaʻi loa: 100 mau meaʻai wikiwiki a maʻalahi no kēlā me kēia kanaka (Kūʻai, $ 25, amazon.com).

ʻIke wau - ʻo wai ka mea e noʻonoʻo e hiki iā ʻoe ke hana i nā pāʻina he nui a me nā meaʻai māmā me ka hoʻohana wale ʻana i nā mea hoʻohui ʻekolu? Ke ʻae nei au ua kānalua iki au ma mua o koʻu hoʻomaka ʻana i ka hana ʻana i nā mea hoʻomaʻamaʻa no kēia puke (loaʻa i kēia manawa no ke kauoha mua, ma waho o nā papa maoli a me nā kikohoʻe ʻOkakopa 15). A laila, i ka wā i kahe mai ai kaʻu wai hoʻomohala a hoʻomaka wau e hoʻāʻo i nā mea ʻai, ʻaʻole hiki iaʻu ke manaʻoʻiʻo ua ʻono loa nā mea a pau. ʻAʻole wale wau i makemake i kēlā manawa, akā mai nā punahele hou i nā mele maʻalahi maʻalahi, ʻoluʻolu kaʻu mau mea hana hana ʻekolu a ʻoi hoʻi nā mea loiloi maikaʻi loa - kaʻu mau keiki. ʻOiai e hoʻāʻo nei i ka meaʻai, noi mau lākou iaʻu e hana hou i kēia mau ipu maʻalahi. (E pili ana: 4-Ingredient Recipes no ka hoʻihoʻi ʻana i ka ʻiʻo ma hope o ka hana ʻana)

Me kekahi mau hana hoʻopunipuni, ua hiki iaʻu ke hoʻokaʻawale i nā mea hoʻomaʻamaʻa i ʻekolu mau meaʻai, (me kekahi mau kīʻaha pantry) a hoʻolilo iā lākou i mea ʻono e like me nā mana paʻakikī. Hoʻohana kēlā me kēia o nā moʻo'ōlelo i ka puke kuke i nā mea maʻalahi hiki ke loaʻa iā ʻoe ma kāu hale kūʻai kūloko (a i ʻole ma ka home paha). No ka laʻana, he nui nā ʻano meaʻai e kāhea ana i nā mea koʻikoʻi e like me ka ʻaila ʻoliva, ka paʻakai, a me ka pepa ʻeleʻele lepo, kahi āu i hoʻopaʻa ai i kāu lumi kuke.

ʻO ka wahi kūpono e hoʻohui i nā meaʻai ʻekolu mau mea hana maʻalahi? ʻO kāu mau meaʻai. Me ka hui pū ʻana o ka protein, kaʻaʻa, a me ka momona maikaʻi, ʻo kēia mau meaʻai ʻai ʻole ka ʻai ʻana i ka meaʻai maikaʻi loa, ʻono, ma hope o ka hoʻomaʻamaʻa ʻana a i ʻole no ka wā e pono ai ʻoe i kahi mea liʻiliʻi e hoʻokaʻawale iā ʻoe ma waena o ka ʻaina awakea a me ka ʻaina ahiahi. Heck, hiki iā ʻoe ke ʻai i kēia no ka ʻaina kakahiaka a i ʻole ka mea ʻai. (E pili pū ana: Nā meaʻai hikiʻole ke hoʻopaʻa ʻia no nā pōlele protein a me ka ikehu)

Hoʻohui, kēlā me kēia o nā mea hoʻohui ʻekolu i hoʻopili i kahi kumu a hāʻawi i nā meaʻai:

• ʻO nā ʻōhua kahiko i ʻōwili ʻia: ʻO ka ʻoat he huaʻai holoʻokoʻa (ʻo ia hoʻi he kalapona olakino!) a kōkua i ka hāʻawi ʻana i kahi ʻano maʻa i kēia mau ʻai ʻana i ka ikehu ʻalemona. Pākuʻi lākou i ka fiber soluble e kōkua ai iā ʻoe e māʻona. E hoʻāʻo iā Bob's Red Mill ʻO ka wili kahiko i kāʻei ʻia (kūʻai iā ia, $ 15, amazon.com).
• ʻAmona alemona: Hana ʻia mai nā ʻalemona i kālua ʻia, ʻo ka pata ʻalemona ka waiwai i ka huaora E, he antioxidant. Hāʻawi pū kēia ʻano ʻai i ka momona omega-3, potassium, calcium, magnesium, manganese, a me ka hao. Hiki nō hoʻi iā ʻoe ke koho e hoʻololi i ka pata ʻalemona no kahi hua hua ʻai ʻē aʻe, e like me ka pata pīnī, ka pata sunflower, a i ʻole ka pata nati soy. E ho'āʻo iā Justin's Classic Almond Butter(Buy It, $9, amazon.com).
• ʻO ka syrup maple maʻemaʻe: Hoʻohui ka 100% maple syrup maʻemaʻe i ka ʻono kūlohelohe i kēia mau mea ikehu a loaʻa i nā meaʻai liʻiliʻi e like me ka calcium, potassium, manganese, magnesium, phosphorus, zinc, iron, a me kekahi mau B-vitamins. Aia kekahi mea liʻiliʻi i hoʻohana ʻia i kēia papa hana hana ʻekolu, kōkua i ke kaulike ʻana i ka ʻono me ka lewa ʻole ʻana o ke kō. E ho'āʻo iā Butternut Mountain Farm Pure Maple Syrup (Buy It, $15, amazon.com).

Ke loaʻa iā ʻoe ka paʻa o ka meaʻai maʻamau, hiki iā ʻoe ke hana iā ʻoe iho ma ka hoʻohui ʻana i nā ʻāpana kokoleka ʻeleʻele, nā huawaina, nā cherries tart maloʻo, a i ʻole e ʻōwili iā lākou i loko o nā lau niu - ʻaʻole pau nā mea hiki. (Eia nā manaʻo hoʻomake nahu hou aku e hoʻonāukiuki iā ʻoe.)

Nahu Amona Oat Energy

Hana: 8 nahu

Ka manawa kuke: 10 mau minuke

Ka manawa holoʻokoʻa: 40 mau minuke

Nā Pono:

• 1 kīʻaha (250 ML) nunui-flake (ʻano kahiko) i ʻōwili ʻia
• 6 punetēpō (90 mL) ʻalemona pata
• 2 punetune (30 mL) maple syrup maʻemaʻe
• 1/8 teaspoon (0.5 mL) paʻakai

Nā kuhikuhi:

1. E kau i ka oats i loko o ka ipu hao ma luna o ka wela haʻahaʻa.E hoʻomoʻa i ka oat a hiki i ka wā e ʻeleʻele ai i nā ʻaoʻao, ma kahi o 4 mau minuke. Wehe i ka oats mai ka pā wela a waiho ʻia no ka liʻiliʻi no 10 mau minuke.
2. E hoʻohui i nā oats maloʻo, ka pata ʻalemona, ka maple syrup, a me ka paʻakai i loko o ka mea huila a i ʻole ka meaʻai meaʻai a hui ʻia a maʻemaʻe. Inā ʻaʻole paʻa loa ka palaoa e hana i nā pōpō, e hoʻohui i 1 teaspoon o ka wai i ka manawa a hiki i ka paʻa pono.
3. E hoʻohana i nā lima maʻemaʻe, e ʻōwili ma kahi o 1 punetēpē o ka hui ʻana i loko o ka pōpō, a kau ma luna o kahi pepa bakena. E hana hou me ke koena i koe, ka ʻāwahi ʻana o ka nahu i 1 ʻīniha ke kaʻawale, a hoʻomaʻalili a paʻa pono; ma kahi o 30 mau minuke.

Kuleana kope ʻo Toby Amidor, ʻO ka Buke Kuki 3-Ingredient maikaʻi loa: 100 mau meaʻai wikiwiki a maʻalahi no kēlā me kēia kanaka. Nā puke ʻo Robert Rose, ʻOkakopa 2020. ʻO ke kiʻi na Ashley Lima. Mālama ʻia nā kuleana a pau.

Nānā no