Ts'ebetso ena ea 3-Ingredient Almond Oat Energy Bites e batla e le bonolo haholo ho e etsa

Litaba

• Ho loma Matla a Almond Oat
• Tlhahlobo bakeng sa

Ha qalo ea ho behelloa ka thoko e ne e tletse ka merero e mengata ea ho baka e matla (ke u shebile, hlama le bohobe bo halikiloeng ba Navajo), kaha joale re se re fihlile khoeling ea 280 (ke mang ea balang?) -ho phela ka tsela e itseng. Le batho ba bangata ba sebetsang malapeng le hape ho hlokomela thuto ea lapeng ea bana ba bona, ho pheha litlolo tse nang le lethathamo le lelelele la metsoako mohlomong ke ntho ea ho qetela kelellong ea hau.

Karabo e bile efe? The Best 3-Ingredient Cookbook: 100 Fast & Easy Recipes bakeng sa Motho e Mong le e Mong (E reke, $ 25, amazon.com).

Kea tseba - ke mang ea neng a ka nahana hore u ka etsa lijo tse ngata hakaale le li-snacks u sebelisa metsoako e meraro feela? Kea lumela hore ke ne ke e-na le lipelaelo hanyane pele ke kena mosebetsing oa ho theha lipehelo tsa buka ena (e fumaneha hona joale bakeng sa ho reka esale pele, ka lishelefong tsa 'nete le tsa dijithale Mphalane 15). Joale, hang ha lero la ka la boqapi le qala ho phalla 'me ke qala ho leka lipepepe, ke ne ke sa kholoe hore ntho e' ngoe le e 'ngoe e monate hakana. Ke ne ke sa rate feela ka nako eo, empa ho tloha ho li ratang tse ncha ho ea ho tsa khale tse nolofalitsoeng, lipepe tsa ka tsa metsoako e meraro li ile tsa khahlisa le basomi ba hloahloa - bana ba ka. Ha ba ntse ba etsa liteko tsa recipe, ba ne ba lula ba nkōpa hore ke etse lijana tsena tse bonolo khafetsa. (Related: Mekhoa e Bonolo ea 4-Lithako bakeng sa Pholiso ea mesifa ka mor'a ho ikoetlisa)

Ka maqheka a seng makae, ke ile ka khona ho theola diresepe ho lisebelisoa tse tharo feela, (hammoho le li-staples tse seng kae) le ho li etsa hore li be monate joaloka liphetolelo tse rarahaneng haholoanyane. E 'ngoe le e 'ngoe ea litlolo tse bukeng ea ho pheha e sebelisa lisebelisoa tse fumanehang habonolo tseo u ka li fumanang lebenkeleng la hau la korosari (kapa mohlomong u se u ntse u e-na le lapeng). Ka mohlala, mefuta e mengata ea diresepe e hloka lijo tse tloaelehileng tse kang oli ea mohloaare, letsoai le pepere e ntšo e fatše, eo u neng u lokela hore ebe u se u ntse u e-na le eona ka kichineng.

Sebaka se hantle ka ho fetisisa sa ho kenyelletsa lipepe tse bonolo tse tharo tsa metsoako? Lijo tsa hau tse bobebe. Ka ho kopanya liprotheine, li-carbs le mafura a phetseng hantle, ho longoa ke matla ke ho ja lijo tse bobebe, tse monate, tse tsoang kamora 'boikoetliso kapa ha o hloka ho hong ho u fang lijo tsa mots'eare le tsa mantsiboea. Heck, u ka li ja lijong tsa hoseng kapa tse tsoekere. (Related: Mekhoa ea ho pheha e ke keng ea thijoa bakeng sa Libolo tsa Protheine le Matla)

Hape, e 'ngoe le e' ngoe ea metsoako e meraro e kenyellelitsoe e sebeletsa morero le ho fana ka limatlafatsi:

• Li-oats tsa khale: Oats ke lijo-thollo tse feletseng (aka carb e phetseng hantle!) 'me e thusa ho fana ka mokhoa oa ho hlafuna ho longoa ke matla a almond butter. Li boetse li eketsa fiber e qhibilihang e u thusang hore u ikutloe u khotsofetse. Leka li-Oats tsa khale tsa Bob's Red Mill (E reke, $ 15, amazon.com).
• Botoro ea almonde: E entsoe ka lialmonde tse halikiloeng fatše, almond butter e na le vithamine E e ngata, e leng antioxidant. Botoro ena ea linate e boetse e fana ka mafura a omega-3, potasiamo, calcium, magnesium, manganese le iron. U ka khetha ho chencha botoro ea almonde bakeng sa linate tse ling kapa botoro ea peo, joalo ka pere ea linate, botoro ea soneblomo, kapa botoro ea soya. Leka Justin's Classic Almond Butter(Reka E, $9, amazon.com).
• Sirapo e hloekileng ea maple: Karolo ea 100 lekholong ea sirapo e hloekileng ea 'mapole e eketsa monate oa tlhaho linthong tsena tse matla 'me e na le limatlafatsi tse nyenyane tse kang k'halsiamo, potasiamo, manganese, magnesium, phosphorus, zinki, tšepe le livithamini tsa B tse 'maloa. Ho na le palo e nyane e sebelisitsoeng ho risepe ena ea metsoako e meraro, e thusa ho leka-lekanya tatso ntle le ho nyolla tsoekere. Leka Butterut Mountain Farm Mapure Syrup (E reke, $ 15, amazon.com).

Hang ha u se u fumane recipe ea motheo, u ka iketsetsa eona ka ho eketsa li-chips tsa chokolete e lefifi, morara o omisitsoeng, cherries e omisitsoeng ea tart, kapa u li phuthele ka li-flakes tsa kokonate - menyetla e ke ke ea fela. (Mona ke mehopolo e mengata ea ho loma matla ho u khothatsa.)

Ho loma Matla a Almond Oat

E etsa: ho loma tse 8

Nako ea ho pheha: Metsotso e 10

Nako eohle: metsotso e 40

Lisebelisoa:

• 1 kopi (250 mL) oats e kholo (ea khale)
• 6 tablespoons (90 mL) botoro ea almonde
• 2 tablespoons (30 mL) sirapo e hloekileng ea maple
• 1/8 teaspoon (0.5 mL) letsoai

Litsela:

1. Beha li-oats ka paneng e bohareng ka mocheso o tlase.Toast oats ho fihlela e qala ho sootho ho potoloha, hoo e ka bang metsotso e 4. Tlosa li-oats paneng e chesang ebe u e behella ka thoko ho pholile bonyane metsotso e 10.
2. Kenya li-oats tse pholileng, botoro ea almonde, sirapo ea maple le letsoai ho blender kapa processor ea lijo ebe o kopanya ho fihlela boreleli. Haeba hlama e sa khomarela ka ho lekaneng ho etsa libolo, eketsa teaspoon e 1 ea metsi ka nako ho fihlela ho finyelloa ho tsitsa ho nepahetseng.
3. U sebelisa matsoho a hloekileng, tšela khaba e ka bang 1 ea motsoako ka bolo, 'me ue behe holim'a pampiri ea ho baka. Pheta ka motsoako o setseng, sebaka se loma ka 1 inch, 'me u behe sehatsetsing ho fihlela se tiile; bonyane metsotso e 30.

Copyright Toby Amidor, Buka ea Cookbook e Molemo ka ho Fetisisa ea 3-Motsoako: Li-Recipes tse 100 tse Potlakileng le Tse Bonolo Bakeng sa Motho E Mong le e Mong. Robert Rose Books, Mphalane 2020. Setšoantšo se fanoe ke tumello ea Ashley Lima. Litokelo tsohle li sirelelitsoe.

Tlhahlobo bakeng sa