早餐燕麦三则

入得谷来,祸福自求。
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Knowing
Posts: 31376
Joined: 2003-11-22 20:37

早餐燕麦三则

Post by Knowing » 2019-03-06 5:27

说到吃粥, 我最近狠下功夫给早餐变花样。 早餐的问题总是没什么时间弄, 小绿最近又奇怪的拒绝吃鸡蛋, 只好在燕麦粥和燕麦片上折腾.
燕麦粥最简单的可以用开水一泡.也可以加牛奶煮. 最近发现了两个比较美味的燕麦粥的方子, 一冷一热. 还有一个granola 配方, 共同优点是高纤维, 方子弹性大, 坚果水果蜂蜜枫糖有什么用什么.美味和营养兼具。饱腹感很强。吃完一小碗可以坚持到中午还不饿。


香草肉桂藍莓烤燕麥小食譜 -- 前一晚配好干料湿料放在冰箱里,第二天早上起来倒进烤盘一搅, 塞进烤箱定时三十分钟, 去叫熊孩子起床穿衣服洗脸刷牙, 等下楼正好开吃. 大人小孩一人一碗, 热烘烘香甜美味.
来自Min的裸食廚房. 我做了一点改变, 主要是减少燕麦用量, 成品略稀一点。
https://www.facebook.com/431921910351/p ... =3&theater
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serves 4
Dry:2 cup oats, 1/3 cup coconut or almond flour、1 tsp baking powder、1/2 tsp vanila extract、1 tsp sweet cinnamon 1/4 tsp sea salt

Liquid: 1/3 honey / maple syrup. 2 cups of milk

1 egg, 1 table spoon of butter or olive oil.

Previous evening
Mix Dry ingredients together and put in a baking dish
Mix Liquid honey and milk together. leave in the fridge.

Morning:
Mix egg in with honey and milk. Pour into the baking dish, mix well.
Melt butter and pour on top. Scatter some berries (frozen blueberry or raspberry both work well).
Oven 180C/350F for 25-30 mins.


过夜冷泡粥(四人份) -- 这是gluten free 的配方.优点省时方便携带,早上起来装个盒就可以出门上班了.
https://www.instagram.com/p/Bj46es7HJw5
8 handfull oats, a tablespoon of chia seeds and about 1/4 cup each of sunflower seeds and hazelnuts. Added to this are one chopped apple and a teaspoon of cinnamon. You can do just oats, vary the nuts and seeds, any combo will work.
cup of kefir (yoghurt or milk are fine too) and about the same amount of almond milk. It's not an exact science. I just chuck things into a box, give them a good stir and if the mix is a bit dry I add some more milk. This is covered and placed in the fridge overnight.
Tomorrow morning I will top with almond butter, berries and if I'm really going all out maybe some dark chocolate or some coconut cream.
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脆烤麦片granola
小绿学校的厨师分享的. 据说非常受孩子欢迎, 拌牛奶拌酸奶当作早餐, 拌上甜的酸奶可以当饭后甜点. 我试做了一次, 在学校里做不加坚果, 我加了松子和杏仁, 冷冻的蓝莓覆盆子,和切碎的杏干, 烤完微甜香脆, 小绿和素食男都很喜欢.
Recipe hit: Nut and sugar free granola
1kg raw, whole rolled oats (aka old-fashioned oats), preferably organic
125g cup raw seeds (sunflower or pumpkin seeds are great)
500g cup unsweetened, chopped dried fruits (apricots, cranberries, etc.)
100ml honey
50ml virgin coconut oil or other healthy cooking oil
10ml vanilla extract
200g berries (your choice - keep it seasonal for best value)
1 large pinch fine sea salt
Instructions:

Combine raw oats, oil, raw seeds, honey, salt and vanilla extract in a large bowl.
Preheat oven to 170°C.
Line oven trays with parchment paper and spread mix evenly across the tray.
Place in oven for 25 minutes and bake; stir occasionally and remove from oven when cooked to liking. (Granola will give a different taste the longer it is cooked; you do not want to burn it.)
Allow to cool and add dried fruit.
Store in a container or jar. Keep for up to 2 weeks in a cool, dry place.
When serving add the fresh berries. Yoghurt always goes well with granola too.
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Nevertheless, she persisted.

CAVA
Posts: 7457
Joined: 2003-12-06 16:55

Re: 早餐燕麦三则

Post by CAVA » 2019-03-06 6:43

我只要负责自己的早餐,所以工作日内懒得变花样,买袋装的muesli base,晚上用牛奶泡小半碗,第二天早上转软糯,加一小盒原味酸奶,一小勺蜂蜜。坚果和干莓子多的muesli 我嫌太甜或嚼起来费时间。偶尔间以蝴蝶酥和泡饭 :mrgreen: 周末享受新鲜热辣的羊角。

Knowing
Posts: 31376
Joined: 2003-11-22 20:37

Re: 早餐燕麦三则

Post by Knowing » 2019-03-06 7:21

蝴蝶酥和羊角是我工作日偶尔享受的早餐,周末不出门就吃不到了。 :mrgreen:
Nevertheless, she persisted.

Jun
Posts: 23939
Joined: 2003-12-15 11:43

Re: 早餐燕麦三则

Post by Jun » 2019-03-06 7:25

在Trader Joe's 里买到 matcha latte 粉,热水一冲就是一杯。最近早晨喝这个。

小K的 oats 食谱挺赞,有空试试。
Wonderful things can happen when you sew the seeds of distrust in a garden of assholes.
--- Raylanism per Elmore Leonard via "Justified"

tiffany
Posts: 23376
Joined: 2003-11-22 20:59

Re: 早餐燕麦三则

Post by tiffany » 2019-03-06 8:56

你们都太有追求了。提醒我了,阿土仔的cereal 吃完了,得买了
自由早晚乱余生

Knowing
Posts: 31376
Joined: 2003-11-22 20:37

Re: 早餐燕麦三则

Post by Knowing » 2019-03-06 9:35

星巴克最近有matcha latte .好奇喝了一杯.味道相当寡淡.
回答小白:你家阿土仔这么随和给碗cereal 就吃,是你的福气.不要炫耀, 会折福的.
Nevertheless, she persisted.

Jun
Posts: 23939
Joined: 2003-12-15 11:43

Re: 早餐燕麦三则

Post by Jun » 2019-03-06 9:38

我这自冲的 matcha latte 又便宜又方便,就不抱怨了。

被你们说得激发胃口,今天午饭吃 croissant!

再次证明很多好吃的不能自己做得到店里买,尤其是需要下狠手加糖加奶加猪油的食物。 :speechless002:

其实素食男也是很好养的对吧?
Wonderful things can happen when you sew the seeds of distrust in a garden of assholes.
--- Raylanism per Elmore Leonard via "Justified"

Knowing
Posts: 31376
Joined: 2003-11-22 20:37

Re: 早餐燕麦三则

Post by Knowing » 2019-03-06 9:43

素食男的确好养。小绿挑嘴的基因,我只能怪自己, 所以不好意思抱怨。 :action077:
Nevertheless, she persisted.

tiffany
Posts: 23376
Joined: 2003-11-22 20:59

Re: 早餐燕麦三则

Post by tiffany » 2019-03-06 12:14

他小子好养随我,嘴刁随他爹。总之他就是个又好养又嘴刁的矛盾体。
自由早晚乱余生

笑嘻嘻
Posts: 20490
Joined: 2003-11-22 18:00

Re: 早餐燕麦三则

Post by 笑嘻嘻 » 2019-03-06 12:50

过夜冷泡oats,我也爱吃。我们家只有我爱吃。我会自己给自己加料,头天晚上泡的时候加一勺蜂蜜,去掉健康的chia seeds。 :mrgreen: 或者吃的时候浇上自制果酱。太不健康了。。。小绿真是美食家,一般小朋友多数是阿土仔这样口味要求比较单纯的。复杂味道不接受。我们家一个是什么都不能混在一起吃的,另一个比较好养。

脆烤燕麦,烤的时候定成杯型,可以做小甜点杯。就是混和的那些酸奶或者其他吃的时候放在杯里。就是形象漂亮点儿,其实没啥区别。
昨夜灯光穿过雨水,落在这海的城市。
----- 颖川

Knowing
Posts: 31376
Joined: 2003-11-22 20:37

Re: 早餐燕麦三则

Post by Knowing » 2019-03-06 15:01

我喜欢做成小杯子的主意!下次试试。小孩喜欢这种花样
Nevertheless, she persisted.

笑嘻嘻
Posts: 20490
Joined: 2003-11-22 18:00

Re: 早餐燕麦三则

Post by 笑嘻嘻 » 2019-04-08 0:00

冷泡麦片我最近又整出个幺蛾子。冬天的柚子皮香得很,我一直伺机能不能做点什么,苦于皮厚难以晾干。豪情去日本住店,店家噗噗噗地煮柚子粥,听起来馋得很。去不了日本,我就把白柚子的皮,用盐搓一下,贴掉两头,剩下的切丝用糖炒,做成柚子皮糖。和蜂蜜冷泡在麦片里过夜,麦片的确有了柚子香气,成为我目前的新宠。柚子糖丝本身刚上嘴吃很好吃,但是之后的回味有很烈的辛辣气。不喜欢可以扔出来不吃。我估计如果用柚子蜜也是一样的,明年试试做柚子蜜。

中国和韩国店都有卖柚子蜜,省事的话直接买也行吧?我没试过。
昨夜灯光穿过雨水,落在这海的城市。
----- 颖川

Knowing
Posts: 31376
Joined: 2003-11-22 20:37

Re: 早餐燕麦三则

Post by Knowing » 2019-04-15 6:33

柚子蜜应该可以。我一度非常喜欢韩国店的柚子蜜, 狂喝。 后来发现不知不觉吃了太多糖。 就少了。
Nevertheless, she persisted.

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