I-Vegan Overnight Oats: Amaresiphi ama-3 amnandi

I-Oats yasebusuku iyisidlo sasekuseni esiphelele kulabo abangenaso isikhathi ekuseni futhi abafuna ukudla okunempilo kanye ne-vegan. Kulesi sihloko, sikubonisa izindlela ezintathu zokupheka oatmeal okumnandi.

Ushokoledi omnandi ebusuku oats

Le recipe inhle kakhulu ekuqedeni ukulangazelela amaswidi. Inempilo futhi inomsoco.

• Okokuqala, udinga i-100 g ye-oats egoqiwe.
• Uzodinga futhi isipuni se-cocoa powder. I-cocoa eluhlaza engenashukela owengeziwe ingcono kakhulu kulokhu.
• Kungenjalo, uma ukhetha ukugwema i-caffeine, ungasebenzisa isipuni sempushana ye-carob.
• Uzodinga futhi izinsuku ezingaba ngu-6. Ungasebenzisa okuningi noma okuncane kuye ngokuthanda kwakho.
• Okokugcina, uzodinga cishe u-300ml wobisi lwezitshalo. Ubisi lukakhukhunathi luhamba kahle ikakhulukazi nokunambitheka kweshokoledi.
• Okokuqala hlanganisa i-oats egoqiwe, ukhokho, nobisi endishini evalekayo.
• Bese usike noma udabule izinsuku zibe izingcezu ezincane. Susa itshe kunqubo.
• Manje engeza izinsuku ku-oatmeal, gxuma ngamandla bese ubeka isitsha esimbozwe efrijini okungenani amahora angu-8 ubusuku bonke.
• Ngendlela, izinsuku azigcini nje ukwengeza ubumnandi, kodwa futhi zinambitha i-caramelized ngakusasa ekuseni.

Amajikijolo amnandi kwasekuseni

Iresiphi elandelayo igcwele ama-antioxidants futhi inambitheka kamnandi futhi isendaweni eshisayo.

• Lapha, futhi, okokuqala udinga i-100 g ye-oatmeal kanye ne-300 ml yobisi lukakhukhunathi.
• Uzodinga futhi cishe ama-50 g ama-raspberries afriziwe.
• Ukukhahlela okushisayo, sebenzisa cishe izipuni ezi-3 zikakhukhunathi osihliwe.
• Le recipe ilungiswa ngokushesha. Hlanganisa zonke izithako, umboze imbiza, ubeke esiqandisini ubusuku bonke.
• Ngakusasa ekuseni ungakwazi ukuyihlobisa nge-spoonful kakhukhunathi ukhilimu ngaphambi kokuwudla.

I-oats efudumele ebusuku nebhotela le-peanut

Le recipe ishisa kakhulu ngenkathi ebandayo ngoba iyashiswa ngaphambi kokusetshenziswa.

• Udinga i-100 g ye-oat flakes kanye nama-300 ml wobisi lwe-alimondi njengesisekelo.
• Udinga futhi uhhafu wethisipuni lesinamoni kanye nesipuni sembewu ye-chia.
• Uzodinga futhi izipuni ezi-3 zebhotela lamantongomane kanye nezipuni ezi-2 zesiraphu ye-maple kule recipe.
• Le recipe futhi idinga isikhathi esincane kakhulu sokulungiselela. Beka zonke izithako endishini ephephile ye-microwave bese ugoqa ngamandla. Bese ingena efrijini ubusuku bonke.
• Ngaphambi kokuba udle ama-oats akho asebusuku, wabeke kuhhavini ye-microwave endaweni ephakeme kakhulu.