Kāhea aku kēia meaʻai ʻoka Pancake Oatmeal no kahi mau pantry staples wale nō

Anter

• Mea ʻai Pancake Vegan Oatmeal
• Nā mea hoʻohui
• Nā kuhikuhi
• Nānā no

ʻO kahi ʻōniu o ka syrup maple pipili. He pāpaʻi hoʻoheheʻe o ka pata. He mau ʻāpana kokoleka momona kekahi. Hoʻololi kēia mau mea maʻalahi a maʻalahi i kahi papa hana pancake homemade maʻamau i kahi ʻaina kakahiaka āu e makemake maoli ai e hele i waho o kahi moe. Akā nā mea a lākou e hoʻohui ai i ka ʻono, nele lākou i nā ʻano maikaʻi-nā-nāu.

Ma laila e komo ai nā ʻoka. I loko o kēia palaoa pancake oatmeal, ua hoʻololi ʻia ka hapalua o ka palaoa i hoʻohana ʻia i loko o ka paila kuʻuna no nā ʻoka palaoa holoʻokoʻa, kahi e hoʻoulu ai i nā mea momona me ka mōhai ʻole ʻana i kāu ʻono. ʻO ka hapalua kīʻaha o nā oats i'ōwiliʻia he 4 grams o ka fiber a me 5 grams o ka protein, aʻo ka nui like o ka palaoa palaoa i hoʻonuiʻia, bleached he 1 gram wale nō o ka fiber a me 4 grams o ka protein, e like me ka United States Department. o ka mahiʻai (USDA). ʻO ka mea hou aku, aia ka beta-glucan i loko o ka ʻai, he ʻano fiber soluble i ʻike ʻia e ka noiʻi e kōkua i ka hoʻolohi ʻana i ka ʻai ʻana, hoʻonui i ka māʻona, a hoʻopau i ka ʻai. Unuhi: ʻAʻole e uwē kou ʻōpū no ka lua o ka ʻaina kakahiaka i hoʻokahi hola ma hope o ka hana ʻana i kēia meaʻai pancake oatmeal. (A ʻo ka mea like no kēia mau protein pancake protein.)

Me nā pōmaikaʻi pōkole, hiki i nā oats ke loaʻa i kahi hopena olakino maikaʻi i ka holo ʻana o ka manawa. Ua ʻike ʻia kahi meta-analysis o 14 mau hoʻokolohua hoʻomalu a me ʻelua mau noiʻi nānā ʻana i ka poʻe me ka maʻi maʻi type 2 ʻo ka ʻai ʻana i ka ʻai i hoʻemi nui ʻia ke kiʻekiʻe o ke kō koko koko a me nā pae A1C, ʻo ia hoʻi ke kiʻekiʻe o ke kō koko i nā mahina ʻekolu i hala. He hana nui kēia no ka mea ke kiʻekiʻe nā pae A1C o ke kanaka, ʻoi aku ka nui o ka loaʻa ʻana o nā pilikia maʻi diabetes, e like me ka pōʻino o ke aʻalolo, ka maʻi puʻuwai, a me ka hahau. Hoʻohui ʻia, ua ʻike ʻia ka beta-glucan i loko o ka oats e hoʻohaʻahaʻa i ka makaʻu o ka maʻi puʻuwau coronary a hoʻemi i ke kiʻekiʻe o ke kō kolesterol. (E pili ana: 15 Nā meaʻai maikaʻi loa e hoʻohaʻahaʻa i ka cholesterol)

ʻO ke cherry (a i ʻole, i kēia hihia, raspberry) ma luna o kēia ʻano ʻoka pancake oatmeal, eia naʻe koi wale ia i nā mea paʻa paʻa. Mahalo i nā hua liʻiliʻi (e hana ana ma ke ʻano he mea hoʻopaʻa) a me ka waiu waiu ʻole, ka waiu waiu ʻole, hiki ke paʻi ʻia nā flapjacks inā pau ʻoe i nā hua a ʻaʻole hiki ke hele i ka hale kūʻai no kahi hou. galani o 2 pakeneka. No laila e hoʻopau i ka griddle a hoʻomaka e hana i kahi pūʻulu, no ka mea ʻo TBH, ʻaʻohe ou kumu ʻaʻole i.

Mea ʻai Pancake Vegan Oatmeal

Hana: Nā lawelawe 2 (6 pancakes)

Ka manawa hoʻomākaukau: 15 minuke

Kuke manawa: 10 minuke

Nā mea hoʻohui

• 1 punetēpē flaxseeds
• 3 puna wai
• 1/2 kīpuʻu i kupu aʻe i nā ʻō
• 1/2 kīʻaha gluten-free palaoa (me ka gum xanthan i loko, a hoʻohana i ka palaoa palaoa mau)
• 1 tsp
• 1/4 tsp paʻakai
• 1 ʻopa waiū ʻalemona
• ʻO ka syrup maple 1 tbsp
• 1 aila aila avocado (a i ʻole aila ʻono kūlike ʻole)
• ʻAila no ka palai

Nā kuhikuhi

1. Hoʻohui i nā hua flax honua me 3 wai o ka wai a waiho ʻia. Pono e hoʻololi i ka hui i loko o kahi gel i 5 mau minuke.
2. Hoʻohui i nā ʻoka i loko o ka mea hana meaʻai a kāwili ʻia a hiki i ka laumā, a laila kāwili me ka palaoa, ka hoʻomoʻa ʻana, a me ka paʻakai.
3. Hoʻohui i ka waiū almond, syrup maple, a me ka aila avocado i ka hui flax a hui pū a hui pū ʻia.
4. E hoʻohui i nā mea maloʻo a me nā mea maloʻo a hui pū.
5. Hahana i kahi aila i loko o ka pā nui ma ka wela waena. E ninini i kahi scoop o ka paila i loko o ka pā. E hoʻomoʻa no 2-3 mau minuke a hiki i ka hoʻomaka ʻana o nā ʻōpū liʻiliʻi.
6. Flip a kuke no 2 mau minuke ma kēlā ʻaoʻao.
7. E lawelawe me nā hua, syrup maple, a me nā mea āu e aloha ai.

Ua paʻi hou ʻia kēia meaʻai me ka ʻae mai Ke koho ʻana iā Chia.

Nānā no