Iyi Copycat Kodiak Pancake Musanganiswa Ingori Inonaka seChibvumirano Chaiyo

Zvemukati

• Copycat Kodiak Protein Pancake Sanganisa
• Zvisungo:
• Mafambiro:
• Ongororo ye

Nekunyorova kwavo, kunyorova-se-gore, chimiro-chinotapira chinonaka, uye kugona kukwizwa nechero zvigadziriso zvinoshuviwa nemoyo wako, mapakeke anogona kutorwa nyore sechikafu chemangwanani chisina mhosva. Asi zvipenga zvine pombi imwechete inovaita kuti vasawane rumbidzo: Yese yadzo yakanatswa carbs uye neshuga yakawedzera inogona kukusiya uchirovera na11 am, usati wagadzirira kukunda zvese zvakatenderwa, kurovedzwa, uye mabheji eNetflix wawanga warongera zuva iri.

Rombo rakanaka kwauri uye rako risingarambike nyaradzo-chikafu chishuwo, mapuroteni-akazara mapeke epakeke anotendera iwe kuti utore zvese hunyoro kunaka kweyaunofarira chikafu chamangwanani pasina kuda kurara pasi kwekurara kweawa imwe chete gare gare. Nepo Kodiak Makeke Magetsi Makeke (Tenga Iiri, $ 17 pamabhokisi matatu, amazon.com) iri fan-inodiwa mune yekubheka musanganiswa dhipatimendi, yakabata nzvimbo seimwe-inotengesa zvakanyanya mapancake musanganiswa paAmazon, haisi iyo yakanyanya kunaka chikwama chako. Chokwadi, iyo misanganiswa misumari iyo flavour yekirasi buttermilk flapjack iwe yaungawana pane gomba-in-the-wall diner uye inopa 14 gramu epuroteni pakushanda. Asi pamadhora matanhatu pop, zvakaoma kupembedza kushandisa imwe mari kana bhokisi remusanganiswa (Ritenge, $ 4, amazon.com) richagutsa iro rinopisa keke rinotapira isingasviki hafu yemutengo paawa imwe chete, kunyangwe ikasaita ' t kuva nemoyo wese weprotein.

Zvino, iwe unogona kuve neakanakisa epasirose nyika neiyi kopi kopi Kodiak pancake musanganiswa. Yakagadzirwa naJessica Penner, RD, iyi DIY Kodiak pancake musanganiswa ingangoita chaiyo yeiyo musanganiswa weOG, iine hupfu hweoat hwakafanana, hupfu hwese hwegorosi, whey protein, buttermilk powder, uye zvimwe zvishoma zvinogadzira izvo zvipenga zvinopisa uye kuzadza iwe kumusoro.

Uye nekuteedzera zvinongedzo padyo neT, Penner akakwanisa kugadzira protein pancake musanganiswa iyo ine hunhu hwakafanana hwehutano seiyo Kodiak's vhezheni. Imwe yekushandira kopi yekusanganisa inopa 14 magiramu eprotein uye 3 magiramu eshuga (kungofanana nebhokisi reKaakak pancake musanganiswa) uye ine giramu imwe chete yekuwedzera ye carbs, mashanu mamwe macalorie, uye giramu rimwe chete refibre pane chaicho dhiri, maererano naPenner.

Panyaya yekutora protein yehupfu, Penner anokurudzira kushandisa isina kunaka whey protein isolate (Tenga Izvo, $27, amazon.com) muprotein pancake musanganiswa wako kwete whey protein inotarisa kuti uwane huwandu hwepamusoro hweprotein pakushumira uye ona kuti hapana. zvisingakoshi zvekuwedzera zvinotapira, zvinwiwa, kana zvinongedzo zvakawedzerwa mumusanganiswa. Uyezve, whey protein yekuzviparadzanisa ine yakanyanya kupfava kuravira pachayo, zvichireva kuti iwe unogona kuiisa nyore nyore mune chero kurapwa, anodaro. Kunyange iwe uchikwanisa kushandisa mapuroteni akatsaurwa akapatsanurwa, senge ichi chokoreti akasiyana siyana (Tenga Iiri, $ 25, amazon.com), mumusanganiswa, kuita kudaro kunogona kuwedzera kutapira, saka funga kucheka shuga mune iripi, anowedzera Penner. Uye kana iwe uine hanya ne whey kana uchida kushandisa plant-based protein powder (Buy It, $27, amazon.com) pane kudaro, zvinokwanisika kuisanganisira mumusanganiswa wepancake; zvisinei, iwe unogona kunge uchirasa izvo zvambotaurwa zvinowedzera mumusanganiswa, saka unogona kugadzirisa kuti yakawanda sei shuga yaunoshandisa. (BTW, iyi nyore pancake recipe iri mazai-, dairy-, uye gluten-isina.)

Dzimwe nhau dzakanaka: Yese protein iyi inouya nemabhenefiti ehutano. Kushushikana nemapuroteni pakudya kwekuseni kunoita kuti unzwe kuzara nekukurumidza uye kwenguva yakareba kupfuura paunenge uchidya masikati kana kudya kwemanheru, sekureva kwechidzidzo chakaburitswa mu International Journal of Obesity. Uyezve, kudya chikafu chamangwanani chine high-protein uye yakaderera-glycemic-mutoro chikafu (funga: yakakungurutswa oats uye yakazara zviyo) inosangana neakakwira mazinga esimba, uye whey protein inowedzera kugutsikana kupfuura mamwe marudzi eprotein, sekureva kwe2011 kudzidza . Dudziro: Iyi protein pancake musanganiswa ichaona kuti dumbu rako harichemedzere chikafu uye chechipiri mukombe wekofi uchangopera kudya kwemangwanani.

Panzvimbo pekugadzirisa musanganiswa weprotein-isina kana kudzokorodza kuburitsa mukanyiwa wekuwedzera kuti utenge yakanakisa pachitoro chegirosari vhiki yega yega, rova-batch hombe yePenner's copycat Kodiak pancake musanganiswa. Kwete chete iwe unozochengeta mari mukufamba kwenguva, asi iwe unozogona kuve nemaprotein-akazara mapancake pakudiwa - uye hongu, zvinogamuchirwa zvachose kuvadya ivo kwemanheru.

Copycat Kodiak Protein Pancake Sanganisa

Inoita: 1 kushumira (5-6 mapancake)

Nguva yekugadzirira: maminetsi gumi

Nguva yekubika: maminetsi gumi

Zvisungo:

Pamusanganiswa wakaoma:

• 1 kapu yakakungurutswa oats
• 1 1/2 makapu hupfu hwegorosi
• 1 kapu (75 g) whey protein isolate (kwete kuisa pfungwa)
• 4 1/2 tsp buttermilk powder, kusarudza
• 1 tbsp shuga tsvuku
• 1 tbsp kubika upfu
• 1/2 tsp munyu

Kune mapancake:

• 1/2 mukombe mukaka
• 1 zai
• Ruta kana mafuta ekubikisa pani

Mafambiro:

Pamusanganiswa wakaoma:

1. Mune blender kana processor yekudya, pisa iyo oats kusvikira wawana hupfu hwakasviba.
2. Svetai pamwe chete hupfu hweoat nezvimwe zvakasara zvakaoma kusvikira zvakaenzana.

Kune mapancake:

1. Nekushumira kumwe, hwirudzura pamwe chete 1 kapu yekuoma kusanganisa nemukaka nezai kusvika zvangosangana.
2. Pisa ruomba kana mafuta mupani hombe pamoto uri pakati nepakati. Dururira chimedu chebatter mupani inopisa. Pheka kwemaminetsi maviri kana maviri kusvikira mabhuru mashoma atanga kuumba.
3. Flip uye ubike kwemaminetsi maviri kune rimwe divi.
4. Shumira nemichero, chokoreti machipisi, maple manyuchi, kana chero chimwe chekupenga chauri kushuvira.

Iyi kamukira yakadzokororwa nemvumo kubva kuna Jessica Penner, RD, we SmartNutrition.ca.

Ongororo ye