Uyenza njani ibhar yesiriyeli ekhaya

Umxholo

• 1. Ibhanana yokutya okusanhlamvu kunye neerasentyisi
• 2. Iapilkosi kunye nealmond bar yesiriyeli
• 3. I-bar ye-hazelnut yokutya

Ukwenza ibhari yokutya okuziinkozo ekhaya lukhetho olufanelekileyo lokutya ukutya okutyiwayo okunempilo esikolweni, emsebenzini okanye xa ushiya umthambo.

Imivalo yesiriyeli ethengiswa kwiivenkile ezinkulu ineedayi kunye nezilondolozo ezinokuyenzakalisa impilo kunye nokulahleka kwesisindo ngokuhamba kwexesha, kungabi lolona khetho lufanelekileyo kwabo bafuna ukutya okuncinci okunezimboni kunye nokunempilo.

Apha ngezantsi zintathu iindlela zokupheka zebhari ezinempilo, ezityebileyo kwifayibha kunye neekhalori eziphantsi.

1. Ibhanana yokutya okusanhlamvu kunye neerasentyisi

Izithako:

• Iibhanana ezi-2 ezivuthiweyo
• 1 indebe (oats) yee-oats eziqengqelweyo
• Ikomityi ye-1/4 (yeti) yequinoa
• 1 icephe lembewu yesame
• Ikomityi ye-1/4 (iti) ifakwe iiplamu ezimnyama
• I-1/3 indebe (iti) yevini
• I-1/2 indebe ye-walnuts ecoliweyo
   

Ukulungiselela:

Isinyathelo sokuqala kukuthambisa i-quinoa, kwaye ukwenza oko cwina iquinoa kabini isixa samanzi, imizuzu emi-5. Emva koko kuya kufuneka ubeke ezi zinto zilandelayo kwiprosesa yokutya: i-oats, i-quinoa esele ifakelwe amanzi, isiqingatha seplums, iidiliya kunye namandongomane. Emva kokuba umxube uqalile ukuba ubumbeke ngakumbi, yongeza ibhanana ecoliweyo, de ibe yinto efanayo. Emva koko kuya kufuneka wongeze ezinye izithako kunye nesesame kwaye uzixhokonxe ngezandla zakho, ngaphandle kokusebenzisa iprosesa, ukuze ibha ibe krwada ngakumbi.

Kwiphepha lokubhaka eligcotshisiweyo okanye eligutyungelwe ngephepha elenziwe ngesikhumba, beka inhlama kwimo yoxande kwaye ubhake imizuzu engama-20-25. Ingagcinwa kwifriji, igqunywe ngokufanelekileyo ngephepha lesikhumba kwaye ihlala i-1 iveki.

2. Iapilkosi kunye nealmond bar yesiriyeli

Izithako:

• ½ indebe (iti) yeeamangile
• Iibhilikosi ezi-6 zomisiwe ezomisiweyo
• ½ indebe (iti) iapile eyonakeleyo engenamanzi
• 1 iqanda elimhlophe
• 1 indebe (oats) ye-oats eqengqelweyo
• I-1/2 indebe (iti) irayisi ekhukhumeleyo
• 1 icephe lebhotela ecibilikiweyo
• Iipuniwe ezi-3 zobusi

Ukulungiselela:

Beka ezi zinto zilandelayo kwisikhongozelo kuqala: Iapilkosi, iapile kunye neqanda elimhlophe elibethiweyo. Emva koko kuya kufuneka wongeze ibhotolo, ubusi, irayisi ekhukhumeleyo kunye ne-oats eqengqelekileyo, uxuba yonke into kakuhle ngezandla zakho, de kube iyalingana.

Yenza amaxande amancinci kwaye ubhake kwi-oveni ephakathi, ugqunywe ngephepha lesikhumba, kangangemizuzu engama-20, de umphezulu ube nsundu ngegolide.

3. I-bar ye-hazelnut yokutya

Izithako:

• Iipunipo ezi-2 zembewu yethanga elikhuliweyo
• Iipunipo ezi-2 zecashew
• Iipunipoli ezi-2 ze-hazelnut
• Iipunipoyi ezi-2 zesame
• Iipunipo ezi-2 zerayisi
• 1 indebe (yeti) yequinoa
• Iintsuku ezi-6 zomileyo
• 1 ibhanana

Ukulungiselela:

Hydrate iquinoa ngokuyifaka kwiikomityi ezimbini zamanzi kwaye uyiyeke inyibilike imizuzu emi-5. Emva koko, yongeza isiqingatha sethanga, icashew, i-hazelnut, isesame, i-raisin kunye nembewu yomhla wokutya kude kufumaneke umxube ofanayo. Emva koko yongeza ibhanana kwaye ubethe imizuzwana embalwa. Okokugqibela, yongeza ezinye izithako kumxube uze ubhake imizuzu engama-20-25, de kube yigolide.

Ukuthintela inhlama ekunciphiseni ipani, kuya kufuneka uyigalele ipani okanye uyibeke phantsi kwephepha lesikhumba.

Bukela le vidiyo ilandelayo kwaye ubone inyathelo ngenyathelo malunga nendlela yokulungisa imivalo yokutya okuziinkozo ekhaya: