一分钟懒人营养早餐*一日之计在于晨
适合人群:所有人,特别是跟我一样要睡到最后一秒才肯起床的。本人嗜辣不嗜甜,注重养生与吃货兼备的90后中年少女
5分钟就可以把一个星期的营养早餐做好。每天早上把胃养好,这样才能持久地尽情撸串吃火锅各种重口味。早餐不吃好,不仅伤胃而且影响工作学习质量,容易疲倦嗜睡。
个人原本是非常讨厌 oatmeal 的,特别是泡出来那种,试了无数个品牌,吃了想吐。各种燕麦饼干,曲奇也果断拒绝。之后试了代餐粉,藕粉,葛根粉,芝麻糊,甚至各种果汁和 Smoothie… 都因为麻烦和甜腻味道而不了了之。只有这个简单,好吃才能坚持下来。燕麦本身有粘性,口感类似米布丁。
燕麦布丁Overnight Oatmeal
基础材料:(类似大阪烧,想吃什么放什么)
1. 普通燕麦Quacker Old-fashioned Oats
2. 奇亚籽 Chia Seeds(营养助消化,吃起来像明列子basil seeds,有的人不适合可以试先自己查查)
3. 奶(豆奶/牛奶/杏仁奶等等):我喜欢豆奶,因为美容又祛痘,注意豆奶空腹喝容易腹泻,放这个里面没关系。
加料:(个人喜好:看有的会另外加糖浆啥的真是不忍直视,糖吃太多老得快,我也不喜欢糖,就借食材本身的甜)
- 冰冻百莓 Frozen Mixed Berries/fruits(方便保存,不需要自己切)
- 坚果 Mixed Nuts(最好是无盐烘焙过的,缺德舅选择很多)
- 蜜饯果脯 Dried Fruits/Raisin
做法:很简单,随便啥容器,底下先铺一层燕麦半量杯到一量杯1/2 cup~1 cup,1大勺tablespoon奇亚籽,之后随便爱吃什么放什么,最后放奶,刚刚盖过奇亚籽一点点就好。 放冰箱,随吃随取,放一周没问题。
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