Recipe ena ea Maiketsetso ea Lebese la Oat e Tla U bolokela Chelete e Ngata Haholo

Litaba

• Tataiso ea Mohato ka Mohato oa ho Etsa Lebese la Oat le Iketselitsoeng
• 1. Soak li-oats.
• 2. Tlanya li-oats tse soaked.
• 3. Hlakola li-oats tse kopantsoeng.
• Tlhahlobo bakeng sa

Tsamaea, lebese la soya. Ke tla u bona hamorao, lebese la almonde. Lebese la Oat ke lebese la morao-rao le leholo ka ho fetisisa leo e seng la lebese le fumanehang mabenkeleng a bophelo bo botle le lireschorenteng tsa lehae. Ka tatso ea tlhaho e boreleli, lithane tsa calcium, le protheine le fiber ho feta bo-motsoala ba eona ba linate, ha ho makatse hore ebe lebese la oat le ntse le eketseha.

Empa ho tlolela mekhoa e mecha ea lijo hangata ho tla ka theko e phahameng. Ho khetha lebese la oat ka latte ea hau ho ka u jella lisente tse 75 kapa ho feta nako le nako, e ka eketsang kapele ho tloaelo e seng e ntse e phahame ea ts'ebeliso ea kofi ea letsatsi le letsatsi. (Ua tseba hore na ke mokhoa ofe o monate oa ho sebelisa lebese la hau la oat? Ho etsa matcha latte ea maiketsetso e ntle joalo ka mofuta oa lebenkele la kofi.)

Ka lehlohonolo, risepe ena ea lebese la oat e hlile e bonolo haholo ho e latela lapeng ka lintho tse peli feela-oats le metsi. Feela latela thuto ena e bonolo ho etsa lebese la oat ho tloha qalong.

Tataiso ea Mohato ka Mohato oa ho Etsa Lebese la Oat le Iketselitsoeng

Lisebelisoa

• 1 kopi e entsoeng ka tšepe
• Likopi tse 2 tsa metsi
• 1-2 tablespoons sirapo e hloekileng ea maple (ho ikhethela)
• 2 teaspoon vanilla extract (ho ikhethela)

Litsela

1. Soak li-oats.

Kopanya li-oats tse khaotsoeng ka tšepe le metsi ka nkho e nang le sekwahelo. Koahela bosiu bo le bong. (Tlhokomeliso: Haeba u sebelisa li-oats tsa khale, u ka li monya metsotso e ka bang 20 kapa halelele joalo ka bosiu bo le bong.)

2. Tlanya li-oats tse soaked.

Beha li-oats tse kolobisitsoeng le metsi ka har'a blender e matla haholo. Eketsa sirapo ea maple le vanilla e ntšitsoeng ho blender hape, haeba u sebelisa. Koahela ho fihlela o boreleli. Pro tip: Ho kopanya motsoako hantle * ho bohlokoa haholo* -ho boreleli, ho molemo.

3. Hlakola li-oats tse kopantsoeng.

Ka holim'a sekotlolo se seholo, tšela motsoako oa oat o kopantsoeng ka sesepa sa letlooeng. (U ka boela ua sebelisa cheesecloth kapa esita le pantyhose e le strainer.) Lebese la oat la metsi le tla fella ka sekotlolo, 'me li-oats tse teteaneng li lokela ho lula ka har'a sefa. U kanna ua hloka ho sebelisa spatula ho sutumetsa mokelikeli ka. Haeba ho hlokahala, kopanya motsoako o teteaneng oa oat hape 'me u o imele ho fihlela u ntšitse mokelikeli oohle.

Ta da! Ho na le lebese la hao la oat. Fetisetsa lebese la oat ka nkho, refrigerate, 'me u thabele ka hare ho matsatsi a mararo ho isa ho a mahlano.

Tlhahlobo bakeng sa