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