Le Mixcat Pancake Mix Mix Imnandi Nje Njengesivumelwano Sangempela

-Delile

• I-Copycat Kodiak Protein Pancake Mix
• Izithako:
• Imikhombandlela:
• Buyekeza kwe-

Ngokuthungwa kwawo okunethenda, okuluhlaza okwefu, okufana nokunambitheka kwephrofayili, nekhono lokufakwa kunoma yikuphi ukulungiswa okufunwa yinhliziyo yakho, ama-pancake angabhekwa kalula njengokudla kwasekuseni okungenaphutha. Kepha ama-flapjacks anomgodi owodwa obenza bangawutholi umklomelo: Zonke izakhi zawo ezihlanjululwe kanye noshukela ongeziwe kungakushiya ushayeka ngo-11 ekuseni, ungakulungele ukunqoba yonke imigwaqo, ukusebenza, kanye nama-binges eNetflix obewuhlelele usuku.

Unenhlanhla ngawe kanye nezifiso zakho zokudla okunethezekile ezingenakuphikwa, amamiksi amakhekhe agcwele amaprotheni akuvumela ukuthi udle bonke ubuhle bebhotela bokudla kwakho kwasekuseni okuthandayo ngaphandle kokudinga ukulala phansi ngemva kwehora. Ngenkathi i-Kodiak Cakes Power Cakes (Yithenge, $17 ngamabhokisi angu-3, ​​amazon.com) iyintandokazi ecacile yabalandeli emnyangweni we-baking mix, ebambe indawo njengomunye wamamiksi ama-pancake athengiswa kakhulu e-Amazon, akuyona into ehamba phambili isikhwama sakho semali. Impela, ukuxubana kuziphozela ukunambitheka kweflapjack yakudala yamabhotela ongayithola edineni lokungena emgodini futhi inikeza amagremu ayi-14 wamaprotheni ngokudla ngakunye. Kodwa ngo-$6 i-pop, kunzima ukuthethelela ukusebenzisa imali eyengeziwe uma ibhokisi lengxube ye-generic (Thenga It, $4, amazon.com) lizokwanelisa lokho kudla kwekhekhe elishisayo ngaphansi kwengxenye yezindleko nge-ounce ngayinye, ngisho noma ingakwenzi' Unomthamo omuhle wamaprotheni.

Manje, ungaba nomhlaba omuhle kakhulu womabili ngale ngxube ye-copycat Kodiak pancake. Kwenziwe nguJessica Penner, RD, le ngxube ye-DIY Kodiak pancake icishe ifane ncamashi nenhlanganisela ye-OG, equkethe ufulawa ofanayo we-oat, ufulawa ophelele kakolweni, iprotheni yama-whey, i-buttermilk powder, nezinye izithako ezimbalwa ezenza ama-flapjacks athambile futhi agcwalise wena phezulu.

Futhi ngokukopisha izithako cishe ku-T, uPenner ukwazile ukwenza ingxube ye-pancake yeprotheni enezimfanelo zomsoco ezifanayo njengenguqulo ye-Kodiak. Ingxube eyodwa ye-copycat inikeza amagremu angu-14 amaprotheni namagremu angu-3 kashukela (njengebhokisi le-Kodiak pancake mix) futhi iqukethe igremu eyodwa nje eyengeziwe yama-carbs, ama-calories amahlanu ngaphezulu, kanye negremu elilodwa elincane le-fiber kunedili langempela, ngokusho kukaPenner.

Mayelana nokukha i-protein powder, uPenner uncoma ukusebenzisa i-whey protein isolate (Buy It, $ 27, amazon.com) kumxube wakho we-pancake pancake kune-whey protein concentrate ukuthola inani eliphakeme kakhulu lamaprotheni ngokusebenza futhi uqinisekise ukuthi awekho ama-sweeteners angeziwe, ama-flavour, noma izigcwalisi ezingadingekile zengezwe kungxube. Futhi, ukuhlukaniswa kwamaprotheni we-whey kunokunambitheka okuhle kakhulu kukodwa, okusho ukuthi ungakufaka kalula kunoma yikuphi ukwelashwa, usho kanjalo. Ngenkathi ungasebenzisa amapulangwe ahlukanisiwe, njengale nhlobonhlobo kashokolethi (Thenga It, $ 25, amazon.com), ekuxubeni, ukwenza kanjalo kungandisa ubumnandi, ngakho-ke cabanga ukunciphisa ushukela ku-iresiphi, unezela uPenner. Futhi uma uzwela ku-whey noma ufuna ukusebenzisa i-protein powder powder (Buy It, $27, amazon.com) esikhundleni salokho, kungenzeka ukuyifaka kumxube we-pancake; kodwa-ke, ungahle ulahle lezo zithasiselo ezibalwe ngenhla ekuxubeni, ngakho-ke kungadingeka ukuthi ulungise ushukela owusebenzisayo. (BTW, le recipe elula yama-pancake ayinayo amaqanda, ubisi-, kanye ne-gluten.)

Izindaba ezimnandi ngokwengeziwe: Yonke le protein ifika nezinzuzo zezempilo. Ukwehla ngamaphrotheni esidlweni sasekuseni kukwenza uzizwe ugcwele ngokushesha futhi isikhathi eside kunalapho uwadla emini noma kusihlwa, ngokusho kocwaningo olushicilelwe Ijenali Yomhlaba Wonke Yokukhuluphala. Futhi, ukudla ibhulakufesi elinokudla okunamaprotheni amaningi kanye ne-low-glycemic-load (cabanga: ama-oats agingqiwe nezinhlamvu ezigcwele) kuxhunyaniswe namazinga aphezulu wamandla, kanti i-whey protein inyusa ukusutha ngaphezu kwezinye izinhlobo zamaprotheni, ngokusho kocwaningo luka-2011 . Ukuhumusha: Le ngxube ye-protein pancake izoqinisekisa ukuthi isisu sakho asimemezeli ukudla okulula nekomishi lesibili lekhofi ngemuva nje kokudla kwasekuseni.

Esikhundleni sokuxazulula ukuxubana okungenawo amaprotheni noma ukukhipha inhlama eyengeziwe kaningi ukuze uthenge okumnandi esitolo sokudla njalo emva kwesonto, shaya iqoqo elikhulu le-copycat ye-Penner's copycat Kodiak pancake. Ngeke nje ugcine imali ngokuhamba kwesikhathi, kodwa uzokwazi ukuba nama-pancake apakishwe amaprotheni ngokufunwa - futhi yebo, kwamukeleke ngokuphelele ukuwadla ngesidlo sakusihlwa.

I-Copycat Kodiak Protein Pancake Mix

Ukwenza: 1 ukukhonza (ama-pancake angu-5 kuya kwangu-6)

Isikhathi sokulungiselela: imizuzu eyi-10

Isikhathi sokupheka: imizuzu eyi-10

Izithako:

Okwemiksi eyomile:

• 1 inkomishi i-oats egayiwe
• Izinkomishi ezi-1/2 ufulawa wonke kakolweni
• 1 inkomishi (75 g) whey protein isolate (not concentrate)
• 4 1/2 tsp buttermilk powder, ongakukhetha
• 1 tbsp ushukela onsundu
• 1 tbsp i-powder yokubhaka
• 1/2 tsp usawoti

Okwe-pancake:

• 1/2 inkomishi yobisi
• 1 iqanda
• Ibhotela noma amafutha okupheka epanini

Imikhombandlela:

Okwemiksi eyomile:

1. Ku-blender noma iprosesa yokudla, shayela ama-oats uze uthole ukuthungwa kofulawa okukhohlakele.
2. Hlanganisa ufulawa we-oat nazo zonke izithako ezomile kuze kuhlanganiswe ngokulinganayo.

Okwama-pancake:

1. Ngokuphaka okukodwa, hlanganisa inkomishi eyodwa yokuxuba okomile nobisi neqanda kuze kuhlanganiswe nje.
2. Shisisa ibhotela noma amafutha epanini elikhulu ekushiseni okuphakathi. Thela inqwaba ye-batter epanini elishisayo. Pheka imizuzu engu-2-3 noma kuze kube yilapho amabhamuza amancane eqala ukwakheka.
3. Flip bese upheka imizuzu emi-2 ngakolunye uhlangothi.
4. Khonza ngezithelo, ushokoledi chips, isiraphu ye-maple, noma okunye ukukhipha okufisayo.

Le recipe yaphinde yashicilelwa ngemvume evela ku-Jessica Penner, R.D., ka I-SmartNutrition.ca.

Buyekeza kwe-