Ezi zi-3-Ingredient Almond Oat Energy Bites ziphantse zilula kakhulu ukwenza

Umxholo

• Ukulunywa kwamandla kweAlmond Oat
• Uphengululo lwe

Ngelixa ukuqala kokuvalelwa yedwa kugcwele iiprojekthi ezininzi zokubhaka (ukujonga wena, intlama emuncu kunye nesonka se-Navajo), ngoku sihleli kwinyanga engama-280 (ngubani obalayo? -fumana indlela yobomi. Kwaye uninzi lwabantu lusebenza ekhaya kwaye kananjalo ukongamela imfundo yasekhaya yabantwana babo, ukupheka iiresiphi ezinoluhlu olude lwezithako mhlawumbi yinto yokugqibela engqondweni yakho.

Impendulo? Eyona ncwadi yokupheka enezithako ezi-3: Iiresiphi ezili-100 ezikhawulezayo kunye neziLula kuye wonke umntu (Yithenge, $ 25, amazon.com).

Ndiyazi-ngubani onokucinga ukuba unokwenza izidlo ezininzi kunye nokutya okulula usebenzisa izithako ezithathu kuphela? Ndiyavuma ndandithandabuza ngaphambi kokuba ndiphangele ndenza iiresiphi zale ncwadi (ekhoyo ngoku nge-oda yangaphambi kwexesha, ngaphandle kweeshelfu zokwenyani nezidijithali ngo-Okthobha u-15). Emva koko, xa iijusi zam zokuyila zihamba kwaye ndaqalisa ukuvavanya iiresiphi, andizange ndikholelwe ukuba yonke into yayimnandi. Andikuthandanga oko kuphela emva koko, kodwa ukusuka kwintandokazi ezintsha ukuya kuklasikhi owenziwe lula, iiresiphi zam zokupheka ezintathu zonwabisile nabagxeki abakhethiweyo- abantwana bam. Ngelixa kuvavanywa iresiphi, bahlala bendicela ukuba ndenze ezi zitya zilula ngokuphindaphindiweyo. (Idibeneyo: Easy 4-Ingredients Recipes for Post-Workout Recovery Muscle)

Ngamaqhinga ambalwa, ndakwazi ukubeka iiresiphi kwizithako ezithathu kuphela, (kunye nee-pantry staples ezimbalwa) kwaye ndizenze zibe mnandi njengeenguqulelo ezintsonkothileyo. Nganye yeeresiphi kwincwadi yokupheka isebenzisa izithako ekulula ukuzifumana onokuzibamba kwivenkile yakho yasekhaya (okanye usenokuba sele unayo ekhaya). Ngokomzekelo, iindlela ezininzi zokupheka zibiza i-staples ezifana neoli yeoli, ityuwa, kunye nepepper emnyama yomhlaba, omele ukuba sele uyigcinile ekhitshini lakho.

Yeyona ndawo ilungileyo yokubandakanya iindlela zokupheka ezilula kakhulu ezinezithako ezintathu? Amashwamshwam akho. Nge-combo yeprotheyini, i-carbs, kunye namafutha anempilo, oku kuluma amandla angabhakiyo yeyona nto igqibeleleyo, imnandi, i-post-workout snack okanye xa ufuna into encinci yokukuhamba phakathi kwesidlo sasemini kunye nesidlo sakusihlwa. Heck, ungade uzityele isidlo sakusasa okanye isimuncumuncu. (Eyeleleneyo: Iiresiphi ezingenakunqandwa zeProtheyini kunye neeBhola zaMandla)

Ukongeza, nganye kwezi zintathu izithako ezibandakanyiweyo zenza injongo kwaye zibonelela ngezondlo:

• I-oats yakudala yakudala: I-Oats yingqolowa epheleleyo (i-carb esempilweni!) Kwaye uncede ukubonelela ngokuthungwa okungafunekiyo kwezi bhotolo zamandla e-almond. Bakwafakela ifayibha enyibilikayo ekunceda ukuba uhlale uziva unelisekile. Zama Bob kaThixo Red Mill Old-Fashioned Rolled Oats (Thenga It, $15, amazon.com).
• Ibhotolo yealmond: Yenziwe nge-almond yomhlaba owosiweyo, ibhotolo ye-almond ityebile ku-vitamin E, i-antioxidant. Le bhotolo yebhotolo ikwabonelela nge-omega-3 fat, potassium, calcium, magnesium, manganese, kunye nentsimbi. Unokukhetha ukutshintsha ibhotolo ye-almond kwenye i-nut okanye ibhotolo yembewu, njengebhotolo ye-peanut, ibhotolo yejongilanga, okanye ibhotolo ye-soy nut. Zama uJustin's Classic Almond Butter(Yithenge, $9, amazon.com).
• Isiraphu efanelekileyo yemephu: Iipesenti ezili-100 ze-maple isiraphu ecocekileyo yongeza ubumnandi bendalo kwezi zilumko zamandla kwaye iqulethe izixa ezincinci zezondlo ezifana ne-calcium, i-potassium, i-manganese, i-magnesium, i-phosphorus, i-zinc, i-iron kunye neevithamini ezininzi ze-B. Kukho isixa esincinci esisetyenzisiweyo kuleresi yezinto ezintathu, sinceda ukulinganisela incasa ngaphandle kokunyusa umxholo weswekile. Zama i-Butternut yeFama yeNtaba yeFama eyiSiraphu (Yithenge, $ 15, amazon.com).

Nje ukuba ufumane ukuxhoma kweresiphi esisiseko, ungayenza ngokongeza iichips zeetshokholethi ezimnyama, iivini ezomileyo, iicherry ezomisiweyo zetart, okanye uziqengqele kwiiflakes zecoconut- amathuba anokuphela. (Nazi ezinye izimvo zamandla okuluma ukukhuthaza.)

Ukulunywa kwamandla kweAlmond Oat

Yenza: 8 ukuluma

Ixesha lokupheka: imizuzu eyi-10

Ixesha elipheleleyo: imizuzu engama-40

Izithako:

• 1 indebe (i-250 mL) ye-oats enkulu (endala)
• Iipuniponi ezi-6 (90 mL) ibhotela ye-almond
• Iipunipoli ezi-2 (30 ml) isiraphu emsulwa yemephu
• I-1/8 ithisipuni (i-0.5 mL) ityuwa

Imikhombandlela:

1. Beka i-oats epanini eliphakathi ngaphaya kobushushu obuphakathi.I-oast ye-toast de iqale ukumdaka macala onke, malunga nemizuzu emi-4. Susa i-oats kwi-pan eshushu kwaye uyibeke ecaleni ukupholisa ubuncinane imizuzu eyi-10.
2. Yongeza i-oats epholile, ibhotolo ye-almond, isiraphu ye-maple, kunye netyuwa kwi-blender okanye kwiprosesa yokutya kunye nokudibanisa kude kube lula. Ukuba intlama ayincangathi ngokwaneleyo ukuba yenze iibhola, yongeza ithisipuni enye yamanzi ngexesha de kufike ukuhambelana okufanelekileyo.
3. Usebenzisa izandla ezicocekileyo, qengqa icephe eli-1 lomxube ube yibhola, ubeke kwiphepha lokubhaka. Phinda ngomxube oseleyo, i-spacing iluma i-intshi eyi-1 ngaphandle, kwaye uyifake efrijini de iqine; ubuncinci imizuzu engama-30.

Ilungelo lokushicilela Toby Amidor, Eyona Ncwadi yokupheka i-3 ebalaseleyo: Iiresiphi ezili-100 ezikhawulezayo nezilula zomntu wonke. URobert Rose Iincwadi, Okthobha 2020. Ifoto ngoncedo luka-Ashley Lima. Onke amalungelo agciniwe.

Uphengululo lwe