Zonke zazo zenziwa kusihlwa, futhi ekuseni ungajabulela kuphela.
Nansi iresiphi eyisisekelo, ngokusho ukuthi yiziphi i-oats okufanele zilungiselelwe kusihlwa.
- Okokuqala, hlanganisa ngezilinganiso ezilinganayo oat flakes nanoma yikuphi uketshezi. Kungaba ngamanzi, ubisi, yogurt, ijusi nokunye okunjalo. Into esemqoka iwukuba i-flake ne-liquid equally.
- Engeza noma yiliphi izithelo omisiwe nezinongo.
- Faka emgodini weglasi noma esinye isitsha esivinjelwe ngokuqinile futhi ushiye okungenani amahora amathathu (noma okungcono ubusuku bonke).
- Ekuseni nje faka izithelo ezintsha, amantongomane noma ezinye izinsimbi.
1. I-Parfait ne-yoghurt namajikijolo amaqhwa
Hlanganisa i-yogurt yesiGreki (ngaphandle kokufakela izithako), ama-oat flakes kanye nezinhlamvu ze-chia (inhlakanipho yaseSpanish), bese ugcwalisa imbiza noma ezinye izendlalelo eziphezulu ze-yogurt ngamaqabunga e-oatmeal namaqhwa ama-ananas, ama-raspberry nama-blueberries. Ingagcinwa izinsuku eziningana esiqandisini.
2. I-Orange ne-vanilla (ye-4 servings)
Ikomishi le-oatmeal, isipuni se-vanilla ekhishwayo, indebe yesiphuzo se-orange, imbewu noma amantongomane - konke ukuxuba futhi ushiye ubusuku bonke. Ekuseni faka kakhukhunathi encane futhi enambithekile kancane.
3. Oatmeal nge-maple isiraphu, ibhanana, ama-walnuts nebhotela le-peanut
Kule recipe, amanzi (noma elinye uketshezi) adinga izikhathi ezimbili ngaphezu kwe-oatmeal, ngoba izobamba imbewu ye-chia. Hlanganisa kusihlwa ngamanzi, okusanhlamvu ne-chia, ekuseni faka ibhanana elisha, amantongomane, isiraphu ye-maple nebhotela le-peanut.
4. Imbewu ye-Strawberry ne-chia
Kusihlwa, hlanganisa ½ inkomishi, i-almond kanye ne-yogurt yemvelo ene-1 isipuni se-chia imbewu. Ekuseni, engeza ama-strawberries amasha noju.
5. I-Mango nekakhukhunathi
Ukuthola iresiphi eyisisekelo ngobisi lwe-almond, engeza isiraphu ye-agave, imango entsha kanye nekakhukhunathi.
6. Ginger kanye peach
Engeza iresiphi eyisisekelo ngobisi lwe-alimondi kancane ginger emhlabathini. Ekuseni, engeza ama-peaches.
7. Banana nebhokoledi
Akukho okukuvimbela ukuthi uthule i-oatmeal ku-cocoa, engeza i-cocoa powder, futhi phezulu kwe-tshokoleti egayiwe noma i-confectionery ye-chocolate amaconsi. Futhi uma unembeza odlayo usathuli, khona-ke ibhanana. Imbewu ye-chia kanye nezinkezo ezimbalwa zamaprotheni yenza isidlo sasekuseni hhayi nje kuphela esihlwabusayo, kodwa futhi siyasiza.
8. Ama-plums nama-pistachios
Hlanganisa i-oatmeal ngejusi le-orange, engeza ama-pistachios, amakhiwane, ama-plums.
9. Ikhofi ne-caramel
Ihlanzekile ibhanana elivuthiwe, engeza indebe ye yogurt yemvelo, 1/2 indebe yekhofi, 1/4 indebe yobisi, 2/3 izinkomishi ze-oatmeal, i-vanilla, imbewu ye-chia, isiraphu ye-maple, izipuni ezimbili ze-cocoa, isiraphu ye-caramel. Hlanganisa kahle, shiya efrijini ebusuku. Ekuseni faka i-caramel noma isiraphu.
10. Banana kanye nama-blueberries
Gcwalisa kusihlwa ngama-flakes we-yogurt yezithelo, ekuseni ufaka ibhanana, ama-blueberries nama-alimondi.
11. Apple ne-sinamoni
Eresiphi eyisisekelo nobisi ne-yogurt engeza isinamoni, i-vanilla, i-apula, amantongomane, ibhotela le-peanut noju.
12. Izithelo zaseTropical
I-Mango, i-banana, amantongomane. Futhi isambulela se-cocktail ye-atmospheric engaphezulu!
13. I-Black Forest
Hlanganisa i-cherry blender ngaphandle kwetshe, i-vanilla ithole, i-cocoa nobisi lwe-almond. Kule ngxube, cwilisa i-oatmeal (uma uthanda, ungafaka futhi i-yogurt). Ekuseni, faka amajikijolo amasha, ama-chocolate tincetu kanye ne-coconut flakes.
14. Strawberry parfait
Hlanganisa ubisi lwe-almond, i-yoghurt yemvelo, imbewu ye-chia, ukhukhunathi omisiwe, isinamoni nokukhishwa okuncane kwe-alimondi. Nciphisa i-oatmeal yobusuku. Ekuseni faka okwenziwe nge-strawberry jamu noma i-strawberries, umhlabathi noshukela.
15. Banana ne-Kiwi
Lungisa i-oatmeal ngokusho iresiphi eyisisekelo, engeza i-kiwi, i-banana kanye nama-alimondi emgqonyeni ophelile.
16. "Chocolate brownie"
Ingabe ufuna ushokoledi ekuseni? Ungaziphikisi lokhu! I-protein yamaprotheni powder, i-cocoa ecacile, i-stevia noma enye i-sugar substitute, ubisi olunamafutha aphansi kanye ne-yogurt ephansi yemvelo - ngisho nabagijimi bangakwazi ukuthenga ibhulakufesi elinjalo le-chocolate.
17. Okunye okuhlukile kwe-blueberry nge-banana
Ngefoloko, vula ubhanana namajikijolo abe yi-puree. Engeza ubisi lwe-soy, i-yogurt yemvelo, i-oatmeal. Ekuseni, engeza i-granola noma i-muesli ye-crunchiness nama-berries amasha.
18. Banana, amantongomane, amajikijolo, izithelo ezishisayo, izinongo, ithanga
Ngesisekelo se-oatmeal nobunikazi bekakhukhunathi, engeza ujamu we-blueberry kanye namajikijolo amaqhwa, noma ubhanana, amantongomane, isiraphu kanye ne-vanilla, noma i-vanilla, i-nutmeg, isinamoni, isiraphu, i-granola ne-pure ye-ithanga, noma ushukela omuncu, umango kanye nama-alimondi.
19. I-coffee ne-banana parfait
I-espresso, ubisi lwe-almond, i-cocoa, i-vanilla extract, isinamoni, imbewu ye-chia + ama-oat flakes. Ekuseni faka ibhanana namantongomane, ubeke emigqeni ekalini elide noma embizeni.