Zonke ziyakwenziwa ngokuhlwa, kwaye kusasa ungonwabile kuphela.
Nantsi iresiphi eyisiseko, ngokubhekiselele kwiiphi i-oats kufuneka zilungiselelwe ngokuhlwa.
- Ukuqala, xuba ngamanani alinganayo ama-oat flakes kunye naluphi na umbane. Ingaba ngamanzi, ubisi, i-yogurt, i-juice kunye nezinto ezinje. Into ephambili kukuba i-flake kunye ne-liquid ngokulinganayo.
- Yongeza nayiphi na izithelo ezomileyo kunye neziqholo.
- Beka kwijelo yeglasi okanye esinye isitya esivaliweyo esivaliweyo kwaye ushiye ubuncinane iiyure ezingama-3 (okanye ungcono ubusuku bonke).
- Ngentsasa nje faka izithelo ezintsha, iintonga okanye nayiphina imithi.
1. I-Parfait ne-yoghurt kunye namaqabunga amaqabunga
Hlanganisa i-yogurt yogurt (ngaphandle kokuncedisa i-flavouring additives), i-oat flakes kunye ne-chia imbewu (inhlakanipho yeSpeyin), uze ugcwalise ibhotile okanye ezinye izithako eziphezulu ze-yogurt kunye neengqungquthela ze-oatmeal kunye neqriban, i-raspberry kunye ne-blueberries. Unokugcinwa iintsuku eziliqela kwiqrijini.
2. I-Orange ne-vanilla (kwi-4 servings)
Ikomityi ye-oatmeal, i-teaspoon ye-vanilla extract, indebe ye-orange juice, imbewu okanye amanqatha - zonke udibanise uze ushiye ubusuku bonke. Ngentsasa yongeza ikhonkco encinci kunye ne-coast.
3. I-oatmeal ne-maple isiraphu, ibhanana, i-walnuts kunye nebhotela
Kule recipe, amanzi (okanye omnye umbane) adinga amaxesha angaphezulu kwama-oatmeal, ngenxa yokuba iya kuthatha imbewu ye-chia. Hlanganisa ngokuhlwa ngamanzi, i-cereal kunye ne-chia, kusasa yenza ibhanana entsha, i-nati, i-maple isiraphu kunye nebhotela.
4. Imbewu ye-strawberry kunye ne-chia
Ngokuhlwa, xuba i-cup cup flakes, ubisi lwe-almond kunye ne-yogurt yemvelo ene-1puni ye-chia imbewu. Ekuseni, faka ama-strawberries kunye nobusi.
5. I-Mango kunye nekakhukhunathi
Ukufumana iresiphi eyisiseko kunye nobisi lwe-alimondi, faka i-agave isiraphu, umango omtsha kunye nekakhukhunti.
6. I-Ginger kunye ne-peach
Yongeza iresiphi eyisiseko kunye nobisi lwe-almmond u-ginger ophantsi komhlaba. Ngentsasa, faka iiperesi.
7. I-Banana kunye ne-tshokoleta
Akukho nto ikuvimbela ukuba ucoce i-oatmeal kwi-cocoa, faka i-cocoa powder, kunye ne-chocolate okanye i-confectionery. Yaye ukuba isazela sesondlo sithe cwaka, ke ibhanana. Imbewu ye-chia kunye neepuni ezimbini zeeprotheni zenza isidlo sakusasa kungekhona nje esihlwabusayo, kodwa sinceda.
8. Iiplums and pistachios
Hlanganisa i-oatmeal ngejusi le-orange, yongeza i-pistachios, amakhiwane, iifum.
9. Ikhofi ne-caramel
Eyona nto ibhanana elivuthiweyo, yongeza indebe ye yogurt yemvelo, 1/2 indebe yekhofi, 1/4 indebe yobisi, i-2/3 iikomityi ze-oatmeal, i-vanilla, imbewu ye-chia, isiraphu ye-maple, iipunipoyi ezi-2 ze-cocoa, i-caramel isiraphu. Hlanganisa kakuhle, shiya efrijini ebusuku. Ngentsasa yongeza i-caramel okanye isiraphu.
10. I-Banana kunye ne-blueberries
Gcwalisa ngokuhlwa kunye neengqungquthela zezithelo ze-yogurt, kusasa zongeza ibhanana, i-blueberries kunye ne-almond.
11. I-Apple kunye nesinamoni
Kwiresiphi eyisiseko kunye nobisi kunye negaji yongeza i-sinamon, i-vanilla, i-apula, i-nut, ibhotela ye-peanut nobusi.
12. Iziqhamo zaseTropical
I-Mango, ibhanana, iinqatha. Kwaye i-ambulera ye-cocktail ye-atmospheric!
13. Ihlathi leMnyama
Hlanganisa kwi-blender cherry ngaphandle kwelitye, i-vanilla extract, i-cocoa kunye nobisi lwe-almond. Kule mxube, cwina i-oatmeal (ukuba ufuna, ungongeza i-yogurt). Ngentsasa, faka ama-berries amancinci, ii-chocolate and pieces and coconut flakes.
14. I-Strawberry parfait
Hlanganisa ubisi lwe-almond, i-yoghurt yemvelo, imbewu ye-chia, ikhonkco eyomileyo, i-sinamoni kunye ne-extra almond extract. Gweba i-oatmeal ubusuku. Ekuseni faka i-jamberry jam okanye i-strawberries, eyenziwe ngotshani.
15. I-Banana kunye ne-Kiwi
Lungisa i-oatmeal ngokubhekiselele kwi-recipe eyisisekelo, engeza i-kiwi, i-banana kunye ne-almond kwi-porridge eqediweyo.
16. "Icoleta brownie"
Ngaba ufuna i tshokoleji ekuseni? Musa ukuzikhanyela oku! Iiprotheni zeprotheni, i-cocoa, i-stevia okanye enye indawo yetshukela, ubisi oluncinane kunye ne-yogurt yendalo ephantsi.
17. Olunye uhlobo lwe-blueberry kunye nebhanana
Ngefoloko, vula ibhanana kunye namajikijolo ibe yi-puree. Yongeza ubisi lwe-soy, i-yogurt yemvelo, i-oatmeal. Ekuseni, yongeza igranola okanye i-muesli yokuxuba kunye nama-berries amnandi.
18. Amanqatha, iisuthi, amajikijolo, iziqhamo zaseTropiki, iziqholo, ithanga
Ngesiseko se-oatmeal kunye nekhonkco, yongeza i-blueberry jam kunye nama-berries amaqabunga, okanye i-bananas, i-nati, isiraphu kunye ne-vanilla, okanye i-vanilla, i-nutmeg, i-sinam, isiraphu, i-granola kunye ne-pure ye-pumpkin, okanye ishukela elimdaka, imango kunye ne-almond.
19. Ikhofi kunye neebhanana
I-espresso, ubisi lwe-almond, i-cocoa, i-vanilla extract, i-cinnamon, imbewu ye-chia + i-oat flakes. Ekuseni faka ibhanana namantongomane, zibeke kwiindawo ezide kwiglasi okanye kwijelo.