Lo mxube weCopecat Kodiak Pancake Umnandi nje ngeNdlela eyiyo

Umxholo

• Copycat Kodiak Protein Pancake Mix
• Izithako:
• Imikhombandlela:
• Uphengululo lwe

Ngobumnene bethenda yabo, ubumdaka-njengelifu, ubumnandi obunencasa, kunye nokukwazi ukufakwa kuyo nayiphi na into oyinqwenelayo ngentliziyo yakho, iipancake zinokubonwa ngokulula njengokutya kwasekuseni okungenasiphako. Kodwa ii-flapjacks zinomngxunya omnye obenza bangafumani i-accolade: Zonke iikhabho zabo ezihlaziyiweyo kunye neswekile eyongeziweyo inokukushiya ungqubeka nge-11 kusasa, ungakulungelanga ukoyisa yonke imisebenzi, ukusebenza kunye ne-Netflix binges obucwangcisele usuku.

Unethamsanqa lakho kunye nokulangazelela kwakho ukutya okunethezeka okungenakuphikiswa, imixube yepancake eneprotheyini ikuvumela ukuba utye konke ukulunga kwebhotolo kokutya kwakho kwasekuseni okuthandayo ngaphandle kokufuna ukulala phantsi kwiyure nje kamva. Ngelixa i-Kodiak Cakes Power Cakes (Yithenge, $17 yeebhokisi ezi-3, amazon.com) yeyona nto ithandwayo ngabalandeli kwisebe lomxube wokubhaka, ibambe indawo njengeyona mixube ithengiswa kakhulu yepanekuku eAmazon, ayisiyiyo eyona nto ilungileyo. isipaji sakho. Ngokuqinisekileyo, umxube wezipikili incasa yebhasikiti yeklasikhi ongayifumana kwindawo yokutyela eludongeni kwaye inika i-14 yeeprotein ngokutya. Kodwa kwi- $ 6 pop, kunzima ukuthethelela imali eyongezelelweyo xa ibhokisi yomxube oqhelekileyo (Thenga yona, $ 4, amazon.com) iyokwanelisa loo khekhe ishushu ingaphantsi kwesiqingatha seendleko ngeyunce, nokuba ayenzi ' ndinayo idosi yentliziyo yeprotheyini.

Ngoku, unganakho okona kulungileyo kuwo omabini la mazwe ngale kopi ye-kopi ye-Kodiak pancake mix. Yenziwe nguJessica Penner, RD, lo mxube we-pancake we-DIY Kodiak uphantse waba ngumfanekiso ochanekileyo womxube we-OG, uqulethe umgubo we-oat efanayo, umgubo wengqolowa, iprotein ye-whey, umgubo webhotolo, kunye nezinye izithako ezimbalwa ezenza i-flapjacks iguqe kwaye izalise. wena phezulu.

Kwaye ngokukopa izithako phantse ukuya kwi-T, uPenner wakwazi ukwenza umxube weprotein pancake oqhayisa ngeempawu ezifanayo zesondlo njengenguqulo ka-Kodiak. Ukuhanjiswa komxube we-copycat kubonelela nge-14 yeeprotheyini kunye ne-3 gram yeswekile (njengebhokisi yomxube we-Kodiak pancake) kwaye iqulethe iigramu enye eyongezelelweyo yee-carbs, ii-calories ezingaphezulu ezintlanu, kunye ne-gram enye ye-fiber kuneyona nto iyinyani, ngokukaPenner.

Ngokumalunga nokukhetha umgubo weprotein, uPenner ucebisa ukuba usebenzise iswekile yeprotey engathandekiyo (Yithenge, $ 27, amazon.com) kumxube wakho weprotein pancake endaweni yokuba ugxile kwiprotein ye Whey ukuze ufumane elona liphezulu leeprotein ngokusebenza kwaye uqinisekise ukuba akukho ii-sweeteners ezongezelelweyo ezingeyomfuneko, iincasa, okanye izigcwalisi ezongeziweyo kumxube. Ngapha koko, ukuhlukaniswa kweeprotein ze-Whey kunencasa emnandi ngokwazo, oko kuthetha ukuba ungayifaka ngokulula kunyango, utshilo. Ngelixa ungasebenzisa iiprotein ezikhethiweyo, ezinje ngolu tshokholethi (Yithenge, $ 25, amazon.com), kumxube, ukwenza njalo kunokwandisa ubumnandi, ke cinga ukusika iswekile kwiresiphi, wongeza uPenner. Kwaye ukuba unovakalelo ku-whey okanye ufuna ukusebenzisa umgubo weprotein esekwe kwisityalo (Thenga yona, $ 27, amazon.com) endaweni yoko, kunokwenzeka ukuyifaka kumxube wepancake; nangona kunjalo, usenokuba ulahla ezo zongezo zikhankanywe ngasentla kumxube, ngoko kungafuneka uhlengahlengise ukuba ingakanani iswekile oyisebenzisayo. (I-BTW, le recipe elula ye-pancake iqanda-, ubisi-, kunye ne-gluten-free.)

Iindaba ezimnandi ngakumbi: Zonke ezi proteni ziza nezibonelelo zempilo. Ukuthambisa iprotein kwisidlo sakusasa kukwenza uzive ukhawuleze ngokukhawuleza kunye nexesha elide kunokuba uyitya kwisidlo sasemini okanye isidlo sangokuhlwa, ngokophando olupapashwe kwi Ijenali yeHlabathi yokutyeba. Ngaphezu koko, ukutya isidlo sakusasa kunye nokutya okuneprotheyini ephezulu kunye ne-low-glycemic-load (cinga: i-oats egayiweyo kunye neengqolowa ezipheleleyo) idibaniswa namazinga aphezulu wamandla, kwaye iprotheni ye-whey iphakamisa ukuhlutha ngaphezu kwezinye iintlobo zeprotheni, ngokutsho kophando lwe-2011. . Inguqulelo: Lo mxube weprotein pancake uyakuqinisekisa ukuba isisu sakho asikhwazisi i-snack kunye nekomityi yesibini yekofu kanye emva kwesidlo sakusasa.

Endaweni yokulungisa umxube ongenaprotein okanye ukuphinda uhlalutye inhlama eyongezelelweyo ukuze uthenge intle kwivenkile yokutya rhoqo emva kweveki, whip a big-batch of Penner's copycat copy Kodiak pancake mix. Awuyi kugcina imali kuphela ekuhambeni kwexesha, kodwa uya kuba neprotheyini epakishwe i-pancakes kwimfuno - kwaye ewe, kwamkelekile ngokupheleleyo ukuba uzitye kwisidlo sakusihlwa.

Copycat Kodiak Protein Pancake Mix

Yenza i-1 ukukhonza (ama-pancake ama-5 ukuya ku-6)

Ixesha lokulungiselela: imizuzu eyi-10

Ixesha lokupheka: imizuzu eyi-10

Izithako:

Umxube owomileyo:

• 1 indebe equtywe i-oats
• 1 1/2 iikomityi zomgubo wengqolowa
• 1 ikomityi (75 g) whey protein isolate (hayi ukugxila)
• 4 1/2 tsp umgubo webhotela, ukhetho
• 1 tbsp iswekile emdaka
• 1 tbsp umgubo wokubhaka
• 1/2 tsp ityuwa

Ngeepancakes:

• 1/2 indebe yobisi
• Iqanda eli-1
• Ibhotolo okanye ioli yokupheka epanini

Imikhombandlela:

Umxube owomileyo:

1. Kwi-blender okanye iprosesa yokutya, yenza i-oats de ube ngumgubo ombi.
2. Hlanganisa umgubo we-oat kunye nezinye izithako ezomileyo de zidibanise.

Iipancakes:

1. Kwinkonzo enye, xuba i-1 indebe yomxube owomileyo nobisi kunye neqanda de zidityaniswe.
2. Fudumeza ibhotolo okanye ioyile kwipani enkulu kubushushu obuphakathi. Thela i-batter kwi-pan eshushu. Pheka imizuzu emi-2-3 okanye de amaqamza amancinci aqale ukumila.
3. Flip kwaye upheke imizuzu emi-2 kwelinye icala.
4. Ncedisa ngeziqhamo, iichipselethi zetshokholethi, isiraphu yemephu, okanye nayiphi na into oyifunayo.

Le recipe yaphinda yapapashwa ngemvume evela kuJessica Penner, R.D., we I-SmartNutrition.ca.

Uphengululo lwe