Lezi zi-3-Ingredient Almond Oat Energy Bites Cishe Kulula Kakhulu Ukwenza

-Delile

• Almond Oat Energy Ukulunywa
• Buyekeza kwe-

Ngenkathi ukuqala kokuvalelwa kugcwele amaphrojekthi amaningi wokubhaka aqinile (ngibheka wena, inhlama emuncu kanye nesinkwa esithosiwe samaNavajo), njengoba manje sesifinyelele enyangeni engama-280 (ubani obala?) yokuvalelwa yedwa, iningi labantu selithathe ngaphezulu nje -thola indlela yokuphila. Futhi iningi labantu lisebenza ekhaya futhi futhi ukwengamela isikole sezingane zabo, ukupheka izindlela zokupheka ezinoluhlu olude lwezithako mhlawumbe kuyinto yokugcina engqondweni yakho.

Impendulo? The Best 3-Ingredient Cookbook: 100 Fast & Easy Recipes zawo wonke umuntu (Buy It, $25, amazon.com).

Ngiyazi - ngubani obengacabanga ukuthi ungenza ukudla okungaka nokudla okulula ungasebenzisa izithako ezintathu kuphela? Ngiyavuma nganginokungabaza okuncane ngaphambi kokuthi ngiqale ukusebenza ngakha izindlela zokupheka zale ncwadi (etholakala manje ngoku-oda ngaphambili, emashalofini angempela nawedijithali ngo-Okthoba 15). Lapho-ke, lapho amajusi wami wokudala egeleza futhi ngaqala ukuhlola izindlela zokupheka, angikholwanga ukuthi konke kwakumnandi kangako. Angizange nje ngithande ngaleso sikhathi, kodwa kusukela ezintandokazini ezintsha kuye kwezingasoze zabuna, izindlela zami zokupheka ezinezithako ezintathu zajabulisa ngisho nabagxeki kakhulu - izingane zami. Ngenkathi kuhlolwa iresiphi, babelokhu bengicela ukuthi ngenze lezi zidlo ezilula kaninginingi. (Okuhlobene: I-Easy 4-Ingredient Recipes ye-Post-Workout Muscle Recovery)

Ngamaqhinga ambalwa, ngikwazile ukubeka phansi izindlela zokupheka kwaba izithako ezintathu kuphela, (kanye nokudla okuyisisekelo okuncane) futhi ngazenza zamnandi njengezinguqulo eziyinkimbinkimbi. Ukupheka ngakunye okusencwadini yokupheka kusebenzisa izithako ezitholakala kalula ongazibamba esitolo sakho sendawo (noma okungenzeka unaso ekhaya). Isibonelo, izindlela zokupheka eziningi zifuna ukudla okuyisisekelo njengamafutha omnqumo, usawoti kanye nopelepele omnyama womhlabathi, obekufanele ngabe usuvele ukugcinile ekhishini lakho.

Indawo engcono yokufaka izindlela zokupheka ezintathu ezilula kakhulu? Ukudla kwakho okulula. Nge-combo yamaprotheni, ama-carbs, namafutha anempilo, lokhu kulunywa kwamandla okungabheki kuyisidlwana esiphelele, esihlwabusayo, sangemuva kokuzivocavoca noma lapho udinga okuthile okuncane ukukuhambisa phakathi kwesidlo sasemini nesasebusuku. Heck, ungadla nokudla kwasekuseni noma okwe-dessert. (Okuhlobene: Ukupheka Okunganqandeki Kwamaphrotheni Namabhola Amandla)

Ngaphezu kwalokho, isithako ngasinye kwezithathu ezifakiwe sifeza injongo futhi sinikeza izakhamzimba:

• I-oats egoqiwe yakudala: I-Oats iwuhlamvu oluphelele (okubizwa nangokuthi i-carb enempilo!) futhi isiza ukunikeza ukuthungwa okuhlafunwayo kulokhu kuluma amandla ebhotela le-alimondi. Zibuye zengeze i-fiber encibilikayo esiza ukuthi uhlale uzizwa usuthi. Zama i-Bob's Red Mill Old-Fashioned Rolled Oats (Yithenge, $15, amazon.com).
• Ibhotela le-alimondi: Yenziwe ngama-alimondi osiwe emhlabathini, ibhotela le-alimondi licebile ku-vitamin E, i-antioxidant. Le bhotela yamantongomane ibuye inikeze ama-omega-3 fat, i-potassium, i-calcium, i-magnesium, i-manganese, ne-iron. Ungakhetha futhi ukushintshanisa ibhotela le-alimondi lenye ibhotela le-nut noma lembewu, njengebhotela lamantongomane, ibhotela le-sunflower, noma ibhotela le-soy nut. Zama i-Justin's Classic Almond Butter (Ithenge, $ 9, amazon.com).
• Isiraphu ye-maple emsulwa: Amaphesenti ayi-100 we-maple siraphu engeza ubumnandi bemvelo kulokhu kulunywa kwamandla futhi iqukethe inani elincane lezakhamzimba ezifana ne-calcium, i-potassium, i-manganese, i-magnesium, i-phosphorus, i-zinc, i-iron, nama-vithamini amaningi we-B. Kunenani elincane elisetshenziswe kule recipe yezithako ezintathu, lisiza ukulinganisa ukunambitheka ngaphandle kokwenyusa izinga likashukela. Zama isiraphu ye-Maptern Pure Mountain Map Pure (Ithenge, $ 15, amazon.com).

Lapho usuthole i-hang ye-recipe eyisisekelo, ungazenzela eyakho ngokungeza amashokholethi amnyama amnyama, omisiwe, ama-cherries ama-tart omisiwe, noma uwagoqe kuma-flakes kakhukhunathi - amathuba awapheli. (Nayi eminye imibono yokuthola iresiphi yokukukhuthaza.)

Almond Oat Energy Ukulunywa

Kwenza: ukuluma okungu-8

Isikhathi sokupheka: imizuzu eyi-10

Isikhathi esiphelele: imizuzu engama-40

Izithako:

• 1 inkomishi (250 mL) i-oats enkulu (endala)
• Izipuni eziyi-6 (90 mL) ibhotela le-alimondi
• 2 wezipuni (30 ml) isiraphu ye-maple emsulwa
• 1/8 ithisipuni (0.5 mL) kasawoti

Imikhombandlela:

1. Faka ama-oats epanini eliphakathi nendawo phezu kokushisa okuphakathi nendawo.Ama-oats we-toast aze aqale ukuba nsundu emaphethelweni, cishe imizuzu engu-4. Susa ama-oats epanini elishisayo bese ubeka eceleni ukuze uphole okungenani imizuzu engu-10.
2. Engeza i-oats epholile, ibhotela le-almond, isiraphu ye-maple, nosawoti ku-blender noma iprosesa yokudla bese uhlanganisa kuze kube bushelelezi. Uma inhlama inganamatheli ngokwanele ukwakha amabhola, engeza ithisipuni elilodwa lamanzi ngesikhathi kuze kufinyelelwe ukungaguquguquki okulungile.
3. Usebenzisa izandla ezihlanzekile, gingqa isipuni esingu-1 senhlanganisela ebholeni, bese ubeka ebhodini lokubhaka. Phinda ngengxube esele, izikhala ziluma ngokuhlukana kwe-intshi engu-1, futhi ufake efrijini kuze kuqine; okungenani imizuzu engama-30.

I-Copyright Toby Amidor, Incwadi Yokupheka Engcono Kakhulu Yezithako Ezi-3: Amaresiphi angu-100 Asheshayo Nalula awo wonke umuntu. URobert Rose Books, Okthoba 2020. Isithombe sihlonishwa ngu-Ashley Lima. Wonke Amalungelo Agodliwe.

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