Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 215
Rog - 9g
Carbs - 29g
Protein - 7g
Tas nrho cov sij hawm 115 min
Npaj 70 feeb , Noj 45 min
Kev Ua Hauj Lwm 6 (1 tug neeg txhauv)
Muaj cov laj thawj zoo kawg nkaus uas muaj tag nrho cov nplej hauv koj lub plawv kom zoo. Lawv muaj zog nyob rau hauv cov roj hmab thiab cov protein ntau dua li lawv cov neeg sib luag ua kom zoo thiab cov kev tshawb fawb pom tias lawv txo qis qis dua, mob ntshav qab zib 2, mob plawv, muaj roj cholesterol, thiab muaj peev xwm pab tau koj tuav koj qhov hnyav.
Pib sau koj li peb mus rau tsib qhov khoom noj ua ntej tshaj plaws thaum sawv ntxov. Cov neeg hauv daim ntawv qhia no pom muaj buckwheat, tag nrho cov qoob loo nrog lub npe deceiving. Cov hlais cov "groats" yog cov khoom noj uas ua rau cov noob qoob loo uas muaj iron, magnesium, thiab potassium, nrog rau lwm cov khoom muag.
Lawv cov nutty tsw ua rau ib tus neeg tsim khoom noj khoom haus uas peb tab tom txhim kho nrog cov kua txiv hmab txiv ntoo ntawm cov txiv tsawb uas yog cov kua txiv hmab txiv ntoo, yog ib txoj hauv kev ntse ntawm Nutella thiab ntxiv antioxidants, fiber ntau dua, thiab ntau qhov ntxiv poov tshuaj. Nrog ob peb strawberry slices thiab crunchy almonds koj yuav muaj ib pluag mov haum rau khoom noj qab zib, ib yam nkaus thiab.
Cov khoom xyaw
- 3/4 buckwheat hmoov nplej
- 1/4 khob tag nrho cov hmoov nplej
- 1/4 teaspoon ntsev
- 2 lub qe loj loj
- 2 tablespoons zaub roj
- 1/2 teaspoon vanilla extract
- 1/2 khob mis nyuj uas muaj roj tsawg
- 1 khob dej
- 2 dia zib mu (xaiv)
- 2 lub txiv tsawb, tsuav nqaij
- 1/2 teaspoon unsweetened cocoa hmoov
- 1 me avocado, mashed (yeem)
- 8 loj strawberries, sliced
- 4 tablespoons sliced almonds
Npaj
1. Muab cov hmoov nplej ua ke, hmoov nplej, ntsev, qe, zaub roj, vanilla extract, mis nyuj, dej, thiab zib ntab, kom tsis muaj cov chunks. Koj tuaj yeem ua qhov no rau hauv rab riam yog tias koj nyiam.
2. Cug cov tshuaj rau hauv lub tub yees rau ib teev. Yog tias koj tsis muaj lub sij hawm koj tuaj yeem hla tau cov kauj ruam no, tab sis nws ua kom zoo dua cov ntaub ntawv tiav.
3. Thaum koj lub txaj npaj txhij, maj mam tso lub tsho loj, ntiav ntiav sab nrauv nrog ua tshuaj tsuag thiab kub kub dhau ib lub yawg.
Sib txhuam thiab tom qab ntawd ces daig tawm txog 3/4 khob dej (yog tias koj siv lub laujkaub loj) lossis txog 1/2 khob roj (yog tias koj siv lub yias). Nqa nws rau hauv lub laujkaub, kis mus rau hauv lub voj voog. Tsis txhob ntxhov siab yog tias koj thawj zaug tsis zoo-nws yuav siv tsawg kawg ib zaug.
4. Noj cov crepe li ib feeb thiab ib nrab, kom txog thaum cov npoo curl me ntsis. Taws nws nrog lub ntug ntawm ib pob zeb thiab koj lub ntsis ntiv tes thiab ntxeev, ua noj rau ib nrab feeb rau sab nraud.
5. Tuav tus neeg cog khoom noj rau hauv ib lub phaj kom txias thaum uas txuas mus rau tom ntej rau hauv lub laujkaub.
6. Thaum lub koos phuam tom ntej ua noj, muab cov txiv tsawb thiab cov cocoa hmoov sib tov ua ke sib luag.
7. Thaum koj cov crepes siav thiab txias, kis tau ib cov txiv tsawb plua plav cocoa rau lawv. Quav nyob rau hauv ib nrab thiab kis tau lwm qhov nyias txheej rau saum toj ntawm ib nrab. Pib ntawm ib nrab hnub, quav ib feem peb, ces lwm tus thib peb, thiab thaum kawg peb lub xeem thib peb kom txog thaum cov npoo ntsib.
8. Khoom nrog sliced strawberries, sprinkle lub sliced almonds, thiab txaus siab rau.
Muaj Variations thiab Hloov Txawv
Koj yuav tsis tau cov protein ntau thiab calcium, tab sis koj tuaj yeem siv cov mis ntxiv xws li almond lossis kua mis uas muaj kua mis tsawg. Omit cov yeem yawg xaiv yog tias koj nyob nraum ua kom zoo rau ntau hom qab zib.
Rau kis, tus avocado yog xaiv tau vim tias nws txais ib qhov hnyav nruj rau kev txhaws, tab sis nws kuj ntxiv qhov creaminess. Koj ntxiv tau nws raws koj tus kheej nyiam. Kev siv nws yuav muab ib qho kev noj qab haus huv ntawm lub plawv noj qab haus huv, qhia kom pab tau koj cov qib "zoo" thiab "phem" cov roj cholesterol.
Feem ntau cov txiv ntseej muab cov kev pabcuam ntawm lub plawv, txawm yog los ntawm lawv cov filling fiber, cov roj muaj txheej txheem, lossis micronutrient profile (vitamin E tau pom tias yog cov tshuaj tiv thaiv thiab tiv thaiv cov quav hniav nyob hauv koj cov hlab ntsha). Yog hais tias koj tsis yog tus kiv cua ntawm almonds, swap lawv rau walnuts, piv txwv li.
Kev Ua Noj thiab Kev Pab Tswv Yim
Koj tuaj yeem ua rau koj tus kheej buckwheat hmoov yog tias koj muaj cov khoom noj zoo zaub mov. Tsuas txaij cov pob ib nrab ntawm cov thoob nqaij npuas siv rau hauv daim ntawv qhia.
Lub hmoov noom buckwheat ua rau hnyav mov paj, uas yog vim li cas ntxiv dej tiav tsim nyog. Nco ntsoov ua zoo rau lub batter zoo ua ntej ladling ib feem tawm.
Muaj teeb meem kis tau lub khob noom cookie ua lub voj voog meej mom? Tus yuam sij yog ob-quav-nco ntsoov kom koj lub lauj kaub roj thiab tsis kub heev.
Yog hais tias lub khob noom cookie tuav thiab nres kis thaum koj ncuav nws, koj lub lauj kaub tsis yog txoj cai kub. Cia nws txias lossis khiav hauv qab hauv dej txias rau ob peb feeb.
Folding thiab stuffing cov crepes ua rau kev lom zem kev nthuav qhia, tab sis lawv tsuas yog zoo li tau txais kev pab folded dhau. Ua raws li tib cov kauj ruam-kis tus sau, npaj strawberries thiab almonds tshaj ib nrab ntawm crepe, ces quav rau lwm ib nrab tshaj.
Nco ntsoov tias daim ntawv qhia no yields 6 loj crepes. Nyob ntawm seb qhov luaj li cas ntawm koj lub lauj kaub, koj yuav xaus nrog ntau dua.