Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 194
Rog - 2g
Carbs - 41g
Protein - 5g
Tag Nrho Sijhawm 10 min
Npaj 3 feeb , Ua noj 7 min
Cov Hauj Lwm 2 (3/4 khob txhua)
Thaum koj xav co koj cov hnub so oatmeal noj tshais, sim ib lub tais kub ntawm buckwheat groats xwb. Qhov qes-FODMAP qoob loo nce zuj zus vim yog nws cov txiaj ntsim kev noj qab haus huv ntau. Nws yog ib qhov chaw zoo ntawm fiber ntau thiab minerals, thiab nws yog gluten-dawb rau khau raj.
Cov khoom xyaw
- ½ khob hmoov nplej
- 2/3 khob dej qab zib tsis muaj kua tsw qab
- ½ teaspoon taub dag ncuav mog qab zib
- 1/8 teaspoon ntsev
- ½ teaspoon vanilla extract
- 4 teaspoons 100% ntshiab maple phoov
Npaj
- Muab qhov ntxim rau hauv ib lub tais thiab npog lawv nrog dej. Muab qhov chaw nyob hauv lub tub yees kom ntub thaum tsaus ntuj. Hnub tom qab, hnav cov nplej. Nws yog ib txwm ua rau buckwheat yuav ua rau me ntsis mucilaginous, ces groats yuav nplua. Yaug zoo thiab ntws dua.
- Mus rau 2-quart saucepan, ntxiv cov groats, almond cov mis, taub dag ncuav qab zib, thiab ntsev, thiab qis rau dissolve lub spices. Npog thiab nqa mus rau ib tug boil, ces txo cua sov mus rau ib tug tsawg simmer thiab ua noj rau 4 feeb. Tshem lub hau thiab tig kom kub cia kom muaj lub txaj thiab ua noj rau 2 feeb ntxiv, stirring puav.
- Tshem tawm ntawm tshav kub thiab do hauv vanilla thiab Maple phoov.
Muaj Variations thiab Hloov Txawv
Sab saum toj nrog ib qho ntawm FODMAP cov nram qab no: 2 tablespoons tis qis-FODMAP ceev ( walnuts , pecans, almonds) los yog 1/2 khob ntawm blueberries , strawberries, or raspberries.
Ob feem peb khob lactose-free nyuj lub mis yuav siv tau rau qhov chaw ntawm mis nyuj almond.
Pumpkin ncuav qab zib txuj lom tau los ntawm khawb los ntawm kev muab cov hauv qab no: 1 teaspoon cinnamon, 1/2 teaspoon Ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon allspice, thiab 1/8 teaspoon cloves. Txuag lub ntxiv taub dag ncuav qab zib kom siv lwm lub sijhawm.
Kev Ua Noj thiab Kev Pab Tswv Yim
Saib rau cov nqaij nyoo buckwheat groats uas yog daj ntseg beige nrog ib lub teeb ntsuab tint. Tsis txhob siv cov pob zeb uas tsis muaj hnyav, uas tsaus ntuj dub / xim dub thiab tsis siv kasha, toasted copper-colour version of buckwheat groats, tshwj tsis yog tias koj nyiam lawv cov khoom xyaw. Uncooked raw buckwheat groats kom zoo hauv lub pantry rau ob peb lub hlis thaum muab cia rau hauv ib lub thawv cua txias.
Tshaj plab ob peb hnub thaum muab khov thiab tso rau hauv, cia li xav txog daim ntawv qhia ua ob zaug.