Oatmeal yog pluas tshais noj qab nyob zoo , tab sis tus txheem txheem me me heev. Ua tsaug rau ob peb yam yooj yim tricks (hauv luv, twv lub kua thiab noj sijhawm), nws yooj yim ua lub tais loj loj ntawm "loj hlob oatmeal " tsis muaj calorie loj loj.
Cov cuab yeej
Cov laujkaub (thiab lub qhov cub): Cov no yog txhua yam koj xav tau. Lub lauj kaub zoo tshaj plaws rau kev loj hlob oatmeal yog qhov nruab nrab-qhov loj me yog qhov dav dua nws siab.
Tab sis yog tias koj tsis muaj ib qho uas haum rau kev piav qhia no, cia li kho lub sij hawm noj kom ncav cuag kom sib haum. (Ntxiv rau kev noj lub sijhawm hauv qab no.)
Cov khoom xyaw tseem ceeb
Kev tsim qub qub: Muaj tsis muaj kev ncig nws. Koj yuav tsum siv cov qib qub qub thaum uas ua cov oatmeal loj hlob. Instant oats los yog qhov ceev-ua noj zoo yuav tsis ua hauj lwm nrog hom no. Kuv nyiam oats vim hais tias lawv lub siab zoo, muaj tag nrho cov fiber, thiab heev satiating. Cov qib qub uas muaj hnub nyoog muaj li ntawm 150 calorie ntau ntau thiab 4 grams fiber ntau rau ib nrab khob twg, uas yog cov nyiaj siv rau hauv kev loj hlob oatmeal. (Txawm hais tias qhov oatmeal feem loj yog loj, koj tsuas xav tau ib qho kev pab me me xwb.)
Cov mis tsis pub mis lossis mis nyuj lwm qhov: Siv dej thiab mis nyuj (los yog hloov pauv mis) yuav khaws tag nrho cov calorie suav hauv daim tshev tsis tas tua cov nplaum. Yog tias siv cov kua mis tsis muaj roj, ntxiv ib qho los yog ob lub vanilla extract rau tsw. Yog tias siv lwm txoj kev ua mis, xaiv ib qho uas tsis tshua muaj calories thiab vanilla flavored.
Tsis muaj calorie sweetener thiab seasonings: Tsis tas yuav luj koj cov oatmeal nrog calorie ntau ntau. Hnub no, muaj ntau ntau tsis muaj calorie sweeteners rau ntawm txee. Yog tias koj nyiam cov khoom xyaw, nrhiav ib qho uas yog stevia raws li. Raws li deb li seasonings mus, cinnamon yog kuv mus-mus rau oatmeal. Pumpkin ncuav qab zib txuj lom kuj yog zoo.
Thiab lub tsoo ntawm ntsev yuav tshuav tawm qhov tsos mob hauv koj pluas tshais.
Mix-Ins
Ntxiv ib qho mix-hauv los yog ob sab mus rau qhov kawg ntawm kev ua noj.
- poom poom taub (1/4 khob = 20 calories thiab 0g rog)
- cov txiv hmab txiv ntoo uas muaj suab thaj low-sugar (1 tablespoon = 25 calories, 0g rog)
- txo rog rog txiv laum huab xeeb (1 tablespoon = 90 calories, 6g rog)
- protein hmoov (1/3 moog haujlwm = 35 calories, <0.5g rog)
Toppings
Mix 'n match.
- tws los yog hlais cov txiv hmab txiv ntoo (cov khoom noj haus txawv nws txawv, tab sis koj tsis tuaj yeem tsis yog lawm)
- tws los yog hlais nqaij (nruab nrab, 1 tablespoon = 50 calories, 5.4g rog)
- Mini semi-qab zib chocolate chips (1 teaspoon = 23 calories, 1.3g rog)
- tsis muaj roj, tsis muaj rog, los yog teeb pom kev (1 tablespoon = 55 calories, <0.5g rog)
- raisins (1 tablespoon = 32 calories, 0g rog)
- shredded sweetened txiv maj phaub (1 tablespoon = 35 calories, 2.2g rog)
Yuav ua li cas-rau
Ua ke 1/2 khob qub oats thiab lub tsoo ntawm ntsev rau hauv lub lauj kaub uas tsis lo qog. Ntxiv 1 khob mis tsis dawb (lossis mis nyuj lwm yam) thiab 1 khob dej.
Nqa mus rau ib lub boil thiab ces txo rau lub simmer. Noj thiab do kom txog thaum tuab thiab creamy, 12-15 feeb.
Hloov mus rau ib nrab lub tais, thiab cia me ntsis txias thiab thicken. Do hauv cov mix-ins, thiab cov saum toj kawg nkaus nrog kev xaiv sab saum toj!
FYI: Qhov no oatmeal cooks rau ob zaug ntev li ntev li oatmeal txheem, thiab nws yuav thicken li.
Tsis txhob txhawj xeeb yog tias nws zoo nkaus li nyiam ntau lub hauv paus.
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!