Tag nrho cov ntawm lawv yog ua nyob rau hauv thaum yav tsaus ntuj, thiab thaum sawv ntxov koj tsuas muaj peev xwm txaus siab rau.
Ntawm no yog qhov yooj yim hauv daim ntawv qhia, raws li cov oats yuav tsum tau npaj nyob rau hauv thaum yav tsaus ntuj.
- Yuav pib nrog, sib tov ua ke sib npaug ntawm cov oscets thiab cov kua. Nws tuaj yeem yog dej, mis nyuj, kua mis nyeem qaub, kua txiv hmab txiv ntoo thiab lwm yam zoo li.
- Ntxiv cov txiv hmab txiv ntoo thiab cov txuj lom.
- Muab tso rau hauv ib lub khob iav los yog lwm yam thawv kaw nruj tawm thiab tawm tsawg kawg 3 teev (lossis zoo dua txhua hmo).
- Nyob rau yav sawv ntxov cia li ntxiv cov txiv hmab txiv ntoo tshiab, ceev thiab lwm yam kev sib dhos.
1. Parfait nrog yoghurt thiab khov berries
Hlauv cov kua qaub (tsis muaj flavoring additives), oat flakes thiab chia noob (Sage ntawm lus Mev), tom qab sau lub thawv los yog lwm yam muaj peev xwm txheej ntawm yogurt nrog oatmeal thiab frozen pieces ntawm pineapple, raspberry thiab blueberries. Yuav khaws cia rau ob peb hnub hauv lub tub yees.
2. Txiv kab ntxwv thiab vanilla (rau 4 qhov)
Ib lub khob ntawm oatmeal, ib tug teaspoon ntawm vanilla extract, ib khob kua txiv kab ntxwv, noob los yog tawv - tag nrho cov mix thiab tawm dhau ib hmo. Nyob rau hauv thaum sawv ntxov ntxiv ib thinly sliced thiab me me roasted txiv maj phaub.
3. Oatmeal nrog maple phoov, txiv tsawb, walnuts thiab txiv laum huab xeeb
Rau daim ntawv qhia no, dej (lossis lwm cov kua) yuav tsum tau 2 zaug ntau tshaj oatmeal, vim tias nws yuav nqus cov noob ntawm chia. Sib tov nrog yav tsaus ntuj nrog dej, cereal thiab chia, thaum sawv ntxov noj tshiab txiv tsawb, txiv ntseej, txiv qaub kua zaub thiab txiv laum huab xeeb.
4. Strawberry thiab chia noob
Nyob rau yav tsaus ntuj, muab cov ½ khob flakes, mis nyuj thiab mis nyuj yog sib xyaw nrog 1 tablespoon chia noob. Nyob rau hauv thaum sawv ntxov, ntxiv tshiab strawberries thiab zib mu.
5. Txiv nkhaus taw nrog txiv maj phaub
Mus rau hauv daim ntawv qhia nrog cov mis nyuj uas yog almond, ntxiv agave phoov, txiv ntoo tshiab thiab txiv maj phaub.
6. Ginger thiab txiv duaj
Ntxiv rau hauv daim ntawv qhia sau nrog almond mis nyuj av hauv Ginger. Nyob rau hauv thaum sawv ntxov, ntxiv txiv duaj.
7. Txiv tsawb thiab qhob noom xim kasfes
Tsis muaj dab tsi thaiv koj kom tsau oatmeal hauv cocoa, ntxiv cocoa hmoov, thiab nyob rau sab saum toj ntawm grated chocolate los yog chocolate chocolate dauv. Thiab yog hais tias lub siab lub siab yeej tseem ntsiag to, ces cov txiv tsawb. Noob ntawm chia thiab ob peb spoons ntawm protein ua noj tsis tsuas tsuas six, tab sis kuj tseem ceeb.
8. Plums thiab pistachios
Sib tov oatmeal nrog kua txiv kab ntxwv, ntxiv pistachios, figs, plums.
9. Kas fes thiab caramel
Ntxuav ib tsob txiv lauj kaub heev, ntxiv ib khob kua mis, 1/2 khob kas fes, 1/4 khob mis, 2/3 khob ntawm oatmeal, vanilla, chia noob, Maple phoov, 2 tablespoons cocoa, caramel syrup. Sib tov zoo, tawm hauv lub tub yees rau yav hmo ntuj. Nyob rau hauv thaum sawv ntxov ntxiv caramel los yog syrup.
10. Txiv tsawb thiab blueberries
Sau rau yav tsaus ntuj nrog flakes ntawm txiv hmab txiv ntoo yogurt, thaum sawv ntxov ntxiv txiv tsawb, blueberries thiab almonds.
11. Kua thiab kua txiv hmab txiv ntoo
Nyob rau hauv cov ntawv qhia yooj yim nrog mis nyuj thiab yogurt ntxiv cinnamon, vanilla, kua, txiv ntseej, txiv laum huab xeeb thiab zib ntab.
12. Cov Txiv Loj Ntshav Qav
Txiv nkhaus taw, txiv tsawb, txiv ntseej. Thiab ib lub kaus dej cawv rau ntau qhov atmospheric!
13. Dub Forest
Sib tov nyob rau hauv ib qho xim Cherry tsis muaj pob zeb, vanilla extract, cocoa thiab almond milk. Nyob rau hauv no sib tov, soak oatmeal (yog hais tias Desired, koj tseem tuaj yeem ntxiv yogurt). Nyob rau hauv thaum sawv ntxov, ntxiv tshiab berries, chocolate slices thiab txiv maj phaub flakes.
14. Strawberry parfait
Mix mis nyuj, ntuj yoghurt, chia noob, txiv maj phaub qhuav, cinnamon thiab extract me ntsis almond. Tsau lub oatmeal rau yav hmo ntuj. Nyob rau hauv thaum sawv ntxov ntxiv qhob txiv pos nphuab los yog strawberries, hauv av nrog qab zib.
15. Txiv tsawb thiab Kiwi
Npaj oatmeal raws li hauv paus daim ntawv qhia, ntxiv cov txiav kiwi, txiv tsawb thiab almonds rau hauv porridge tiav.
16. "Qhob noom xim kasfes xim av"
Koj puas xav tau chocolate thaum sawv ntxov? Tsis txhob tso tseg koj tus kheej no! Chocolate protein hmoov, dawb cocoa, stevia los yog lwm yam qab sib pauv, kua mis uas tsis muaj rog thiab muaj roj tsawg yog qe - tseem muaj peev xwm them taus xws li noj tshais chocolate.
17. Lwm yam txawv ntawm blueberry nrog ib tug txiv tsawb
Nrog rab rawg, tig cov txiv tsawb thiab txiv hmab txiv ntoo mus rau hauv ib qho puree. Ntxiv kua mis, kua mis nyeem qaub, kua oatmeal. Nyob rau hauv thaum sawv ntxov, ntxiv granola los yog muesli rau crunchiness thiab tshiab berries.
18. Txiv tsawb, txiv ntseej, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo sov, cov txuj lom, taub dag
Lub ncuav mog qab zib thiab txiv maj phaub mis nyuj, ntxiv blueberry jam thiab khov txiv hmab txiv ntoo, txiv tsawb, txiv lws suav, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo,
19. Kas fes thiab txiv tsawb
Espresso, kua mis hmoov almond, cocoa, vanilla extract, cinnamon, chia noob + oat flakes. Nyob rau hauv thaum sawv ntxov ntxiv txiv tsawb thiab neeg rau, nteg nyob rau hauv txheej hauv ib lub siab los yog lub thawv.