Ithanga eliQinisekileyo leYogathi yeBlakfesi iiBha zesidlo sakusasa seMake-Ahead Recipe yokuwa

Umxholo

• Pumpkin Frozen Yogurt Breakfast Ibha yesidlo sakusasa
• Uphengululo lwe

Izibonelelo zezempilo zethanga zenza ukuba isikwashi sibe yindlela elula yokongeza idosi enamandla ezakhamzimba kwisondlo sakho semihla ngemihla, enkosi kwivitamin A (280 yeepesenti yezidingo zakho zemihla ngemihla), ivithamin C, potassium (7%), kunye nomxholo wefayibha ( malunga ne-3 grams ngesiqingatha-indebe nganye). Ngapha koko, ungonwabela ithanga kwezinye iindlela ezininzi ezimnandi ezinjenge-purée yethanga enkonkxiweyo kunye nembewu yethanga.

Esinye isizathu esibalulekileyo sokuba ndikuthande ukupheka ngethanga kukuba lidibanisa kakuhle nezinye izinto kunye neencasa, njengoko kubonakala kule recipe yeethanga lesidlo sakusasa sogurt.

Esi sikwashi sasebusika sifumana uthando oluninzi kwiiresiphi ezishushu zesidlo sakusasa, kodwa akunyanzelekanga ukuba unamathele kwi-oatmeal yethanga okanye i-muffin yethanga. Le mivalo ye-yogurt ayifuni nayiphi na into yokubhaka (into eyoyikisayo kwabanye abantu) -ifriji kuphela. Kwibar enye yesidlo sakusasa, uya kufumana i-combo yeprotheyini, amafutha anempilo, kunye nefiber kwisidlo sasekuseni esilungeleleneyo. Le mivalo yeyogathi yethanga nayo iyenzeka ukuba ayinagluten, ayinazinkozo, kwaye ayinayo iswekile esulungekileyo.

Oku kuyonwabisa kakhulu ngemfoloko okanye icephe njengeqhekeza lekhekhe, kodwa ungazitya kunye nezandla zakho-gcina nje i-napkins ilungele ukuncamathela. Kwaye ukuba uthatha enye yokuya, yongeze kwiphepha lesikhumba ukuze utye ngokulula. Okanye unokufumana ubuqili bokwenyani kwaye udibanise zonke izithako kwi-blender, kwaye ugalele umxube kwi-popsicle molds ngendlela elula yokuthutha.

Pumpkin Frozen Yogurt Breakfast Ibha yesidlo sakusasa

Yenza imivalo emi-4

Izithako

• 1/4 indebe ye-nut okanye ibhotolo yembewu
• 1 icephe yomhlaba umhlaba weflakisi
• Iikomityi ezi-2 zeyogathi zesiGrike okanye zase-Icelandic
• I-3/4 yekomityi ye-pumpkin purée
• Imihla emi-2 yemedjool, ebunjiweyo
• 1 ithisipuni i-vanilla extract
• 1 ithisipuni yethanga lespice
• 1 isipuni semephu yesiraphu (ukhetho)
• 1 isipuni setshokholethi emnyama (ukhetho)

Imikhombandlela

1. Faka umgca kwisikwere esincinci, esinokuphinda sithengiswe kwakhona okanye isingxande esixande kunye nephepha lesikhumba.

2. Kwisitya esincinci, xuba nut okanye ibhotolo yembewu kunye neflakisi yomhlaba. Dlulisa umxube kwiphepha lesikhumba, kwaye usasaze ngokulinganayo ukugquma, ucofe xa kufuneka njalo.

3. Dibanisa iyogathi, ithanga, imihla, vanilla, ithanga pie spice, kunye isiraphu maple kwi blender, kwaye udibanise de agudileyo.

4. Galela umxube we-yogurt-ithanga phezu komgangatho webhotolo ye-nut. Ukusasaza ngokulinganayo.

5. Nyibilikisa itshokholethi emnyama, ukuba uyayisebenzisa, uze uthontsize ngaphezulu.

6. Gubungela isikhongozeli uze usibeke kwisikhenkcisi kangangeeyure ezi-4 ubuncinane.

7. Susa isikhongozeli sokunyibilika efrijini, uze usike iziqwenga ezi-4 xa zithambe ngokwaneleyo ukuba zingasikwa (malunga nemizuzu engama-30 ukuya kwengama-60, kuxhomekeke kubukhulu bemivalo).

Yitya kwangoko, okanye gcina imivalo esikiweyo kwisikhenkcezisi. Xa ulungele ukutya, vumela ibha ukuba inyibilike imizuzu eli-15 ukuya kwengama-20 ngaphambi kokutya.

Ulwazi lwezondlo (ibha nganye): iikhalori ezingama-389, iigram ezingama-24.3 zizonke, i-145 mg yesodium, i-31 grams iyonke i-carbohydrate, i-4 grams fiber, i-17 grams yeprotheyini

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