Bariis dhegaysan oo madow (ama bariis duban oo madow) waa bariis miro ah, bariis mugdi ah (mugdi madow oo ka badan madow) oo leh labadaba fiber iyo waxyaabo antioxidants ah - taas oo kaliya ka dhigaysa dubitaanka dubista dubitaanka si aad u cuni karto.
Waxaad ku karsan kartaa bariis dhagaxyo madow oo duban karo oo ku yaalla mashiinkaaga ama mashiinkaaga qafiifka ah ama kariyaha bariiska. Waxaad la yaabi doontaa dhadhanka gaarka ah ee bariiska oo lagu daro caanaha qumbaha. Ku dar kareemka kareemka qumbaha ee sare (halkii keegga dufan), oo aad leedahay macmacaan caafimaad leh oo aad u fiican oo aan dambi lahayn!
Waxa aad u Baahantahay
- 1 koob
- bariis (madow madow)
- 1/4 koob oo sonkor ah (sharoobada ama sharoobada maple)
- 1/4 qaado oo cusbo ah
- 1 1/2 qasacadaha
- caano qumbaha
- 1 1 koob oo biyo ah
- 3 ukun
- Wixii Tilmaamaha:
- 1 kareem qumbaha coconut
- 1 dillop ah lafdhabarka kareemka (optional)
Sida loo sameeyo
Habka Suufiska:
- Qubi bariiska habeenkii, ama ugu yaraan 6 saacadood (haddii kale bariiska wuxuu qaadanayaa maalin kasta inuu wax karsado).
- Bariiska dufan ee dufanka ku dhex jira oo la socda sonkorta bunni, milix, 1 caanaha qumbaha, iyo biyaha oo dhan. Karkari badh daboolan ilaa dareeraha la nuugo oo bariisku jilicsan yahay. (Haddii ay lagama maarmaan noqoto, ku dar 1 koob oo biyo ah oo sii wad raashinka illaa bariiska uu yahay hindise.)
- Marka bariiska la sameeyo karsado, u oggolow wax yar qaboojinta.
- Ku dar caanaha qumbaha 1/2 koob oo kale iyo ukumaha. Si fiican u walaaq. Fartaada si aad u hubiso dhadhanka - ku dar sonkor yar ka badan haddii loo baahdo.
- Ku dar isku dar ah hal cantoobe oo duban, ama u qeybso ramekinsi shakhsi ah. Ku dabool foornada (ama daboolka haddii aad isticmaashid saxanka dubista). Dubo at 350 F ilaa 30 daqiiqo.
- Ka saar foornada oo ha u adeegto diirimaad ama meel qaboojiyaha oo u adeega qabow (waa hab labadaba!).
- Markaad u adeegayso, ku dar dollop ah kiriimka qumbaha sare on (kareemka adag ee sare ee bir ah ee caano qumbaha qaro weyn), ama kiriimyada dar. Ku raaxeyso koob adag oo shaaha ama kafee ah.
Habka Cabbiraadaha:
- Bariis dheecaan leh ku rid mashiinka qafiifka ah oo wadajir leh sonkorta bunni, milix, 1 caanaha qumbaha, iyo biyaha oo dhan. Cuntada habeenkii ama maalinta oo dhan kudhaw LOAD ama 2 ilaa 3 saacadood illaa heerkulka ilaa inta dareeraha oo dhan la nuugo. Bariisadu waa inay jilicsan tahay si ay u soo jiidato. (Haddii bariiska uu yahay mid aad u adag, ku dar 1 koob oo biyo ah oo u oggolow inuu sii wado wax karinta ilaa inta laga gaarayo.)
- Raac tallaabooyinka 3 ilaa 7 ee ka sarreeya (qaabka suufka) si aad u dhamaystirto saxanka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 291 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 10 g |
| Fat | 2 g |
| Kolestarool | 104 mg |
| Sodium | 49 mg |
| Carbohydrateska | 37 g |
| Fiber diirran | 2 g |
| Protein | 7 g |