Maple, eso igi gbigbẹ oloorun, ati awọn ẹri irun ni ẹẹẹrẹ quinoa kukun ti o mọ pe awọn ọmọde yoo jẹun ni ọtun. Fi eyikeyi iru eso ti o ni loju - bananas, apples or berries will go well. Ti o ko ba ni akoko lati ṣafa quinoa ni owurọ, ṣe e ni alẹ ṣaaju ki o to, tabi, gbiyanju lati lo awọn idasilẹ quinoa-fast -cooking.
Jeki awọn imudawo ti a fi ọwọ silẹ si ọwọ lati ṣe awọn itumọ owurọ bi yiyara ọna ati rọrun. Ti o ba fẹran quinoa fun ounjẹ owurọ, rii daju lati ṣayẹwo awọn ọna meje yii lati ni quinoa fun ounjẹ owurọ.
Aroun ounjẹ quinoa porridge ohunelo jẹ ajewewe, ajewebe, amuarada-nla ati gluten-free. Atunjade pẹlu igbanilaaye lati Iwe Iwe-aṣẹ Gbogbogbo.
Ohun ti O nilo
- 1 quinoa kikọ
- 2 - 2 1/2 agolo omi
- 2/3 ago wara soy
- 1 tsp.
- vegan margarine
- 1/2 tsp. eso igi gbigbẹ oloorun
- 2 tbsp. maple omi ṣuga oyinbo
- 2 tbsp. raisins (iyan)
- 2 bananas, ti ge wẹwẹ (aṣayan)
Bawo ni lati Ṣe O
- Gún quinoa ati omi ni kekere kan ati ki o mu wa si sise kan. Din si simmer ati ki o gba laaye lati ṣun, bo, fun iṣẹju 15, titi omi yoo fi gba.
- Yọ kuro lati inu ooru ati ki o fidi quinoa pẹlu orita. Bo, ki o si gba laaye lati joko fun iṣẹju marun.
- Rọra ni margarine ati soy wara, lẹhinna ku awọn eroja.
Alaye nipa ounje, fun iṣẹ:
Awọn kalori: 416
Ọra: 8g
Iṣuu soda: 77mg
Fiber: 7g
Amuaradagba: 14g
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 377 |
| Ọra pupọ | 4 g |
| Ọra ti a lopolopo | 1 g |
| Ọra ti a ko peye | 1 g |
| Cholesterol | 0 iwon miligiramu |
| Iṣuu soda | 69 mg |
| Awọn carbohydrates | 82 g |
| Fiber ti Dietary | 8 g |
| Amuaradagba | 7 g |