Cov nqaij ci thiab lwm cov tais diav yog cov khoom noj muaj txiaj ntsig. Nws yog qhov calories tsawg, muaj cov roj soluble thiab insoluble fiber ntau, thiab muaj protein ntau.
Cov cij buns
Cov nqaij xyoob xyoob ntoo yog cov zaub qab zib nrov heev. Nws tsis pub muaj piam thaj thiab muaj roj. Txog 12 servings, noj cov khoom xyaw hauv qab no: 80 grams ntawm oat bran hmoov (zom cov ceg hauv kas fes grinder), 30 grams ntawm cov nplej txhauv, 10 grams ntawm psyllium, 1/4 tsp. ntsev, 1/4 tsp. cardamom, 180 ml skim mis nyuj, 4 nqaij qaib qe, 1 tsp. av cinnamon, 1/4 tsp. av nutmeg, 3 grams ntawm hmoov ci, 8 grams qab zib hloov. Sib tov rau hauv ib lub taub ntim 1 tbsp. psyllium, ci hmoov, 2 tbsp. cov nplej nplej, 4 diav oat xua. Psyllium yog xav tau los muab cov qauv rau cov khoom ci. Do tag nrho cov khoom xyaw, qab zib hloov thiab ntsev. Ntxiv cov txuj lom. Siv cov khoom noj qab zib hloov kub.
Whisk lub mis thiab qe nrog rab rawg. Ntxiv cov nplawm whipped mus rau qhov sib tov qhuav. Knead lub mov paj. Nws yuav tsum ua tuab tuab thiab zoo ib yam. Teem lub khob noom cookie ib pliag li 3 feeb. Tom qab ntawd muab tso rau hauv tins ci. Siv cov ntawv me rau buns. Ib lub cell yuav tsum haum 1-1, 5 tbsp. xeem ntawv. Ci cov buns hauv qhov cub ntawm 180 ° C. Lub sijhawm ci: 30-35 feeb.
Thaum cov xyoob npaj tau, tshem tawm ntawm cov pwm thiab txias. Daim ntawv qhia no yog qhov pib. Koj tuaj yeem sib txawv raws li koj nyiam: ua kom cov buns qab ntsev lossis qab zib, ntxiv cov txiv hmab txiv ntoo qhuav, zaub, txiv ntseej, txuj lom thiab tshuaj ntsuab.
Pancakes yam tsis muaj hmoov nplej
Yuav kom ua cov pancakes koj yuav xav tau: 3 tbsp. bran, 4 diav cov hmoov txhuv nplej siab, 2 lub qe loj, 250 ml ntawm kefir, 1/4 tsp. dej qab zib, 1 tsp. qab zib, 180 ml dej, 1 tsp. zaub roj rau greasing lub lauj kaub, ntsev thiab vanillin mus saj. Txhawm rau sau cov pancakes, npaj 250 grams ntawm cov ntses puv, 1 dos, 100 grams mov, 100 grams yogurt rau gravy, txuj lom thiab tshuaj ntsuab los mus saj.
Sib tov cov ceg tawv nrog kefir thiab tawm rau ib teev. Koj tuaj yeem muab qhov sib tov tso rau hauv tub yees nyob rau yav tsaus ntuj, thiab ci pancakes thaum sawv ntxov. Mus tom ntej thiab npaj kev txhaws. Txiav lub dos thiab ntses fillets rau hauv cubes thiab Fry hauv zaub roj hauv ib qho txuj ci. Ntxiv cov txuj lom thiab ntsev thaum kib. Hlav cov nplej thiab ntxiv rau ntses. Tso cov zaub ntsuab txig rau tib qho sib xyaw.
Tam sim no rov pib ua lub khob noom cookie. Yeej qe nrog lub whisk, ntxiv qab zib, ntsev thiab vanillin. Sib tov qe nrog kefir, ntxiv hmoov txhuv nplej siab. Do qhov sib tov kom huv si. Ntxiv cov dej qab zib npib muaj thiab tam sim ntawd ncuav rau hauv dej npau, nplawm tsis tu ncua. Cia lub khob noom cookie sawv ntsug li 20 feeb. Qhov sib xws ntawm cov ci loj yuav tsum tau ua kua.
Preheat frying lauj kaub, txhuam nrog zaub roj thiab kib cov pancakes. Ncuav ib co khob noom cookie rau hauv ib qho txuj ci, pluav, thiab tom qab 30 vib nas this, tig lub pancake mus rau lwm sab. Qhov hluav taws kub yuav tsum qeeb thaum lub sij hawm kib. Yog tias thawj lub ncuav pancake lumpy, ntxiv ib lub qe lossis cov hmoov txhuv me me rau ua khob noom cookie. Bran pancakes yog nyias thiab yas. Cov zaub mov yog ua tiav thaum koj qhwv lub txhaws hauv nws.
