ʻO Vegan Overnight Oats: 3 mau meaʻai ʻono

ʻO ka oats i ka pō ka ʻaina kakahiaka maikaʻi loa no ka poʻe ʻaʻohe manawa i ke kakahiaka a makemake mau e ʻai i ke olakino a me ka vegan. Ma kēia ʻatikala, hōʻike mākou iā ʻoe i ʻekolu mau meaʻai no ka oatmeal ʻono.

ʻO ka ʻai kokoleka momona i ka pō

He mea maikaʻi kēia meaʻai no ka hoʻopau ʻana i ka makemake i nā mea ʻono. He ola kino a he meaʻai.

• ʻO ka mea mua, pono ʻoe i 100 g o nā oat rolled.
• Pono ʻoe i kahi punetune o ka pauka koko. ʻOi aku ka maikaʻi o ka koko maka me ke kō ʻole no kēia.
• ʻO kahi ʻē aʻe, inā makemake ʻoe e pale i ka caffeine, hiki iā ʻoe ke hoʻohana i ka punetune o ka pauka carob.
• Pono ʻoe ma kahi o 6 mau lā. Hiki iā ʻoe ke hoʻohana i ka nui a i ʻole ma muli o kou ʻono.
• ʻO ka hope, pono ʻoe e pili ana i 300ml o ka waiu mea kanu. Hele maikaʻi ka waiu niu me ka ʻono kokoleka.
• E hui mua i ka oat, ka koko, a me ka waiū i loko o ke pola.
• A laila ʻoki a ʻokiʻoki paha i nā lā i ʻāpana liʻiliʻi. Wehe i ka pōhaku i ka hana.
• I kēia manawa e hoʻohui i nā lā i ka oatmeal, e hoʻoulu ikaika a waiho i ke kīʻaha i uhi ʻia i loko o ka friji no ka liʻiliʻi o 8 mau hola i ka pō.
• Ma ke ala, ʻaʻole hoʻohui wale nā ​​​​lā i ka ʻono, akā ʻono lākou i ka caramelized i ke kakahiaka aʻe.

Nā hua ʻono no ka ʻaina kakahiaka

Hoʻopiha ʻia ka meaʻai aʻe me nā antioxidants a ʻono ʻoluʻolu i ka mea hou a me ka ʻāina.

• Eia kekahi, pono mua ʻoe i 100 g o ka oatmeal a me 300 ml o ka wai niu.
• Pono ʻoe ma kahi o 50 g o nā raspberries paʻa.
• No ka kik tropical, e hoʻohana ma kahi o 3 punetēpō o ka niu ʻokiʻoki.
• Hoʻomākaukau koke ʻia kēia meaʻai. E hoʻohui i nā meaʻai a pau, e uhi i ka pahu, a waiho i loko o ka friji no ka pō.
• I ke kakahiaka aʻe hiki iā ʻoe ke hoʻonani iā ​​ia me kahi spoonful o ka wai niu ma mua o ka ʻai ʻana.

E hoʻomaʻamaʻa i nā ʻoats i ka pō me ka pīkī pīkī

ʻOi aku ka mahana o kēia meaʻai i ke kau anuanu no ka mea ua wela ia ma mua o ka ʻai ʻana.

• Pono ʻoe i 100 g o nā oat flakes a me 300 ml o ka waiu almond ma ke ʻano he kumu.
• Pono ʻoe i ka hapalua teaspoon o ke kinamona a me kahi punetune o nā hua chia.
• Pono ʻoe i 3 punetēpē o ka pata pīnī a me 2 punetēpē o ka syrup maple no kēia meaʻai.
• Pono ka manawa hoʻomākaukau liʻiliʻi kēia meaʻai. E kau i nā mea ʻai a pau i loko o kahi kīʻaha palekana microwave a hoʻoulu ikaika. A laila hele i loko o ka friji i ka pō.
• Ma mua o kou ʻai ʻana i kāu oats i ka pō, e hoʻokomo iā lākou i loko o ka microwave ma kahi kiʻekiʻe loa.