Iresiphi ye-Protein Quinoa Muffin ye-Amp Up Breakfast Yakho

-Delile

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Akukho lutho olungcono kune-muffin efudumele ngosuku olubandayo, kodwa izinguqulo ezinkulu kakhulu, ezinoshukela kakhulu ezitolo zekhofi eziningi ngeke zikugcine unelisekile futhi ziqinisekile ukuthi zizokusethela ukuphahlazeka kukashukela. Lawa ma-muffin amnandi e-quinoa agcwele amaprotheni ukuze uthole bonke ubumnandi be-muffin ngaphandle kwamakholori angenalutho. Yenza i-batch kulobubusuku ukuze uthokozele isonto lonke, bese ufaka isipuni sebhotela le-alimondi ukuze uthole ukwelashwa okumnandi ngokwengeziwe. (Ufuna okuningi? Zama lezi zokupheka ze-muffin ezingaphansi kwama-calories angu-300.)

Amaprotheni Quinoa Muffins

Yenza ama-muffin ayi-12

Izithako

Izipuni eziyi-6 zembewu ye-chia

1 inkomishi + 2 wezipuni zamanzi

3 izinkomishi ufulawa kakolweni ogcwele

1 isipuni sokubhaka impuphu

1 ithisipunii-baking soda

2 izinkomishi ze-quinoa eziphekwe

2 izinkomishi ubisi plant-based

1/4 indebe yamafutha kakhukhunathi

Izikhombisi-ndlela

1. Hlangisa i-ovini yakho iye ku-350 ° F. Ungakwazi futhi ukufaka ama-muffin liners epanini le-muffin, elilungele ingxube kamuva. Lungiselela imbewu ye-chia ngokuhlanganisa imbewu ye-chia namanzi esitsheni esincane. Beka eceleni.
2. Okulandelayo, hlanganisa ufulawa, i-baking powder nesoda yokubhaka esitsheni esikhulu sokuxuba bese ugoqa ndawonye. Faka i-quinoa ephekiwe bese uhlangana ngobumnene nengxube yefulawa.
3. Bese, thatha esinye isitsha bese uhlanganisa ubisi namafutha kakhukhunathi. Ngokushesha nje lapho ijeli le-chia selilungile, ungayishayela kule ndishi futhi. Uma usuqedile ukugcoba ungathela indishi yezithako ezimanzi phakathi nezithako ezomile. Hlanganisa kuze kuhlanganiswe nje, bese ungene ezinhlakeni ze-muffin bese uzifaka kuhhavini.
4. Ama-muffin akho kufanele athathe cishe imizuzu engama-40 ukupheka, kepha uma edinga isikhashana, kulungile ukubanikeza imizuzu eyishumi noma ngaphezulu. Lezi kuhle ukuzidla njengoba zinjalo kepha futhi ungazisika zibe uhhafu bese ufaka ibhotela noma ukwatapheya ukuthola ukunambitheka okwengeziwe.

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