Dukansu suna aikatawa da maraice, kuma da safe za ku ji dadin.
A nan ne girke-girke na ainihi, bisa ga abin da ya kamata a shirya oats a maraice.
- Da farko, a haɗuwa a daidai adadin da ke ciki da kowane ruwa. Zai iya zama ruwa, madara, yogurt, ruwan 'ya'yan itace da sauransu. Babban abu shine flake da ruwa daidai.
- Ƙara kowane 'ya'yan itatuwa da kayan yaji.
- Sanya a cikin gilashin gilashi ko wani akwati da aka rufe sannan a bar akalla 3 hours (ko mafi kyau duka dare).
- Da safe sai ku ƙara 'ya'yan itatuwa ne kawai, kwayoyi ko wasu kayan shafa.
1. Parfait tare da yoghurt da kuma daskararre berries
Mix Girkanci yogurt (ba tare da karin abincin ƙanshi), flakes da chia tsaba (Sage na Mutanen Espanya), sa'an nan kuma cika gilashi ko wasu ƙarfin ikon yadudduka na yogurt tare da oatmeal da kuma daskararre guda na abarba, rasberi da blueberries. Za a iya adana shi da yawa a cikin firiji.
2. Orange da vanilla (don 4 servings)
Kofi na oatmeal, teaspoon na cire vanilla, kopin ruwan 'ya'yan itace orange, tsaba ko kwayoyi - duk gauraya da barin dare. Da safe ka ƙara sliced da dan kadan da naman alade.
3. Oatmeal da maple syrup, banana, walnuts da man shanu
Don wannan girke-girke, ruwa (ko wani ruwa) yana bukatar sau 2 fiye da oatmeal, saboda zai sha da tsaba na chia. Ka haɗu da maraice tare da ruwa, hatsi da chia, da safe ka kara banana, kwayoyi, maban syrup da man shanu.
4. Strawberry da chia tsaba
Da maraice, haɗa ½ kofin flakes, madarar almond da yogurt na halitta tare da 1 tablespoon chia tsaba. Da safe, ƙara sabbin kayan lambu da zuma.
5. Mango tare da kwakwa
Don girke-girke na yau da kullum tare da madarar almond, ƙara agave syrup, sabo da mango da grated kwakwa.
6. Ginger da Peach
Ƙara zuwa girke-girke na yau da kullum tare da madarar almond dan kadan ƙasa ginger. Da safe, ƙara peches.
7. Banana da cakulan
Babu wani abu da zai hana ka jiƙa oatmeal a koko, kara koko foda, kuma a saman grated cakulan ko confectionery cakulan saukad da. Kuma idan lamirin abincin ya yi shiru, to, banana. Kwayar chia da wasu nau'i na gina jiki sun yi karin kumallo ba kawai dadi ba, amma har da amfani.
8. Kwayoyi da pistachios
Mix oatmeal tare da ruwan 'ya'yan itace orange, ƙara pistachios, Figs, plums.
9. Coffee da caramel
Kayan gwaninta mai kyau, kara kofin kopin yogurt, 1/2 kofi na kofi, 1/4 kopin madara, 2/3 kofuna na oatmeal, vanilla, chia tsaba, maple syrup, 2 tablespoons na koko, caramel syrup. Mix da kyau, bar cikin firiji don dare. Da safe ƙara caramel ko syrup.
10. Banana da blueberries
Cika da yamma tare da flakes 'ya'yan itace yogurt, da safe ƙara banana, blueberries da almonds.
11. Apple da kirfa
A cikin girke-girke na yau da kullum da madara da yogurt ƙara kirfa, vanilla, apple, kwayoyi, man shanu da zuma.
12. 'Ya'yan itãcen marmari
Mango, banana, kwayoyi. Da kuma alhakin lahadi don ƙarin yanayi!
13. Gandun daji
Gasa a cikin ƙwallon ƙaƙa ba tare da dutse ba, cire cire vanilla, koko da madarar almond. A cikin wannan cakuda, soak oatmeal (idan ana so, zaka iya ƙara yogurt). Da safe, ƙara sabo ne berries, cakulan yanka da kwalliya na kwakwa.
14. Strawberry parfait
Mix alkama madara, yoghurt na halitta, bishiya chia, kwakwaccen kwakwa, kirfa da kuma ɗan 'ya'yan almond. Jika da oatmeal da dare. Da safe ƙara na gida hatsi jamba ko strawberries, ƙasa tare da sukari.
15. Banana da Kiwi
Shirya oatmeal bisa ga girke-girke na gari, ƙara kiwi, banana da almonds a cikin gurasar da aka gama.
16. "Chocolate brownie"
Kuna son cakulan da safe? Kada ka karyata kanka wannan! Cakulan furotin foda, koko mai cakula, stevia ko sauran sugar sugar, madara mai madara da kuma m yogurt halitta - ko da 'yan wasa na iya iya samun irin wannan cakulan karin kumallo.
17. Wani bambancin blueberry tare da banana
Tare da cokali mai yatsa, juya banana da berries a cikin puree. Ƙara soya madara, yogurt na yogurt, oatmeal. Da safe, ƙara granola ko muesli don crunchiness da sabo ne berries.
18. Banana, kwayoyi, berries, 'ya'yan itatuwa na wurare masu zafi, kayan yaji, kabewa
Dangane da oatmeal da kuma kokwamba mai kwakwa, ƙara kara da kayan lambu, sunadarai da kuma vanilla, ko vanilla, nutmeg, kirfa, syrup, granola da kabewa puree, ko launin ruwan kasa, mango da almonds.
19. Kawa da banana parfait
Espresso, madarar almond, koko, tsantsa vanilla, kirfa, tsire-tsiren chia + da flakes. Da safe ka kara banana da kwayoyi, sa a cikin kwandon a cikin gilashi mai tsayi ko kwalba.