Kaofela ha tsona li etsoa mantsiboea, 'me hoseng u ka thabela feela.
Ke ena recipe ea motheo, ho ea ka hore na ke li-oats tse lokelang ho lokisetsoa mantsiboea.
- Taba ea pele, kopanya ka ho lekanang le li-flakes tse lekana le metsi leha e le afe. E ka ba metsi, lebese, yogurt, lero le tse ling. Ntho e ka sehloohong ke ho flake le metsi ka ho lekana.
- Eketsa litholoana tse omisitsoeng le linoko.
- Beha nkho ea khalase kapa sesebelisoa se seng se koetsoeng 'me u tlohe bonyane lihora tse tharo (kapa ho feta bosiu bohle).
- Hoseng feela eketsa litholoana tse ncha, linate kapa litlhapi tse ling.
1. Palesa e nang le yoghurt le monokotšoai o monate
Kopanya yogurt ea Greece (ntle le litlolo tse nkhang hamonate), li-flaat le li-chia peo (mobu oa Sepanishe), ebe u tlatsa nkho kapa tse ling tsa likarolo tse phahameng tsa manyolo tse nang le phaenapole e nang le oatmeal le mahe a linotsi, raspberry le blueberries. E ka bolokoa matsatsi a seng makae sehatsetsing.
2. Orange le vanilla (bakeng sa li-4 servings)
Senoelo sa oatmeal, teaspoon ea vanilla e nkiloeng, senoelo sa lero la lamunu, lipeo kapa linate - bohle ba kopanya 'me ba tsamaee bosiung bo bong. Hoseng kenyelletsa kokotlolo e tšesaane le kokonate e besitsoeng haholo.
3. Oatmeal le sira ea maple, banana, walnuts le pere ea peanut
Bakeng sa risepe ena, metsi (kapa metsi a mang) a hloka makhetlo a 2 ho feta oatmeal, hobane e tla amohela peo ea chia. Kopanya mantsiboeeng ka metsi, lijo-thollo le chia, hoseng hlahisa banana, linate, sirapo le peanut butter.
4. Peo ea fragola le ea chia
Mantsiboea, kopanya likotoana tse peli tsa senoelo sa lebese, lebese la almonde le yogurt ea tlhaho le lipeo tse 1 tsa peo ea chia. Hoseng, eketsa tse ncha tsa fragole le mahe a linotši.
5. Mango e nang le kokonate
Ho risepe ea motheo le lebese la almonde, eketsa sirapo ea sive, mango e ncha le kokonate e grated.
6. Ginger le perekisi
Eketsa kheleng ea motheo le lebese la almonde lebese le fokolang fatše. Hoseng, eketsa diperekisi.
7. Banana le chokolete
Ha ho letho le u thibelang ho tsuba cocoa, ho eketsa phofo ea cocoa, holim 'a tsokolate e nang le grate kapa marotholi a tsokolate. 'Me haeba letsoalo la lijo le ntse le khutsitse, joale banana. Peo ea chia le likhaba tse peli tsa protheine li etsa lijo tsa hoseng, eseng feela monate, empa hape li na le thuso.
8. Plums le pistachios
Kopanya oatmeal le lero la lamunu, eketsa pistachios, lifeiga, plums.
9. Kofi le caramel
Banana e hloekileng haholo, eketsa senoelo sa yogurt ea tlhaho, 1/2 senoelo sa kofi, 1/4 senoelo sa lebese, linoelo tsa 2/3 tsa oatmeal, vanilla, peo ea chia, sirapo ea maple, likhaba tse 2 tsa cocoa, sirase ea caramel. Kopanya hantle, tlohela sehatsetsing bosiu. Hoseng eketsa caramel kapa sirapo.
10. Banana le blueberries
Tlatsa mantsiboeeng le flakes ea litholoana tsa yogurt, hoseng u kenyetse banana, li-blueberries le lialmonde.
11. Apple le sinamone
Motsoako oa motheo o nang le lebese le yogurt o eketsa sinamone, vanilla, apole, linate, lero la peanut le mahe a linotši.
Litholoana tsa Tropical
Mango, banana, linate. Le likhele tsa temo bakeng sa sepakapaka!
13. Meru e Meholo
Kopanya ka ciliegia ea blender ntle le lejoe, vanilla e nkiloeng, cocoa le lebese la almonde. Motsoako ona, soak oatmeal (haeba u lakatsa, u ka eketsa le yogurt). Hoseng, eketsa monokotšoai o monate, lilaelete tsa chokolete le flakes ea kokonate.
14. Strawberry e phethahetseng
Kopanya lebese la almonde, yoghurt ea tlhaho, peo ea chia, kokonate e omisitsoeng, sinamone le ho ntša monate o monyenyane oa almonde. Soak oatmeal bakeng sa bosiu. Hoseng eketsa loketseng fragola jeme kapa fragole, fatše le tsoekere.
15. Banana le Kiwi
Lokisetsa oatmeal ho ea ka recipe ea motheo, eketsa ea kiwi, banana le lialmonde ho phaleng e phethiloeng.
16. "Tsokolate brownie"
O batla tsokolate hoseng? U se ke ua itatola! Motsoako oa proteine ea tsokolate, plain cocoa, stevia kapa motsoako o mong oa tsoekere, lebese le tlaase le mafura a tlhaho a mafura-esita le baatlelete ba khona ho fumana lijo tsa hoseng tsa tsokolate.
17. Mofuta o mong oa blueberry le banana
Ka fereko, fetola banana le monokotšoai ka puree. Kenya lebese la soy, yogate ea tlhaho, oatmeal. Hoseng, eketsa granola kapa muesli bakeng sa ho senya le monokotšoai.
18. Banana, linate, monokotsoai, litholoana tsa tropike, linoko, mokopu
Motheong oa lebese la oatmeal le kokonate, eketsa jeme ea berryberry le monokotsoai o nang le serame, kapa banana, linate, sirapo le vanilla, kapa vanilla, nutmeg, sinamone, sirapo, granola le puree ea mokopu, kapa tsoekere e sootho, mango le lialmonde.
19. Kofi le banana ba phetse hantle
Espresso, lebese la almonde, cocoa, monate oa vanilla, sinamone, peo ea chia + li-oat flakes. Hoseng eketsa banana le linate, robala ka likarolo tsa khalase kapa nkho.