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5 CÔNG THỨC YẾN MẠCH ĐỂ QUA ĐÊM – OVER NIGHT OATS

5 CÔNG THỨC YẾN MẠCH ĐỂ QUA ĐÊM – OVER NIGHT OATS

Yến mạch để qua đêm là một công thức bữa sáng khá phổ biến bởi vì nó quá nhanh. Bạn chỉ việc trộn yến mạch với sữa và để trong tủ lạnh qua đêm cho yến mạch nở ra là sáng hôm sau sẽ có ngay bữa sáng đầy dinh dưỡng rồi. Chưa kể mình có thể chế biến món này theo khẩu vị và sở thích của mỗi người.

Dưới đây mình sẽ gợi ý cho các bạn 5 công thức yến mạch để qua đêm dễ làm mà ngon miệng nhé, Đặc biệt là rất hợp với những bạn eat clean hoặc đang theo chế độ giảm cân.

1.    Cách chọn yến mạch

Các bạn nên chọn yến mạch cán dẹt hoặc cán vỡ, loại cán vỡ sẽ nhanh mềm hơn nhưng mình khuyên mọi người mua cán dẹt vì hạt nó dày và có thể làm nhiều món khác nhau hơn.

2.    Chọn sữa

Tỉ lệ sữa cho vào yến mạch sẽ là 2:1 nghĩa là 2 phần sữa với 1 phần yến mạch. Nhưng mình không thích ăn quá đặc nên mình thường cho 50g yến mạch với 150ml sữa.

Bạn có thể dùng sữa nào cũng được nhưng để phù hợp với chế độ ăn kiêng thì bạn nên dùng sữa hạt không đường nhé. Vừa bổ xung thêm chất béo mà vừa giàu protein thực vật.

3.    Chọn vị cho món yến mạch

Tùy thuộc vào sở thích của mỗi người mà chọn nguyên liệu khác nhau. Với mình mình đam mê ăn yến mạch với hoa quả. Các bạn nên chọn các loại quả mọng hoặc loại quả có vị ngọt mùi thơm mạnh như xoài, dứa hay chanh leo.

Độ ngọt: Sử dụng độ ngọt tự nhiên từ hoa quả là tốt nhất nhưng nếu thích có thể thay vị ngọt bằng mật ong, nước dừa

Hương vị: Cao cao, matcha hay bơ lạc sẽ là mảnh ghép hoàn hảo cho món yến mạch để qua đêm này.

Chất béo: Cho thêm các loại hạt như hạt bí, hạnh nhân, óc chó, tùy an hem nha

4.    Cách làm

Trộn các nguyên liệu thật đều rồi để hỗn hợp vào tủ lạnh ngăn mát 8h. Thường là để qua đêm, sáng hôm sau yến mạch đã ngấm đều hương vị và độ ngọt từ các nguyên liệu của chúng ta.

Nếu sợ lạnh, trước khi ăn bạn có thể quay lò vi song qua một chút, hương vị sẽ không bị ảnh hưởng quá nhiều đâu nha.

Gợi ý 6 công thức yến mạch qua đêm và tính calories cho mỗi phần.

1.    Yến mạch mùa hè (calories)

Video hướng dẫn: 

Nguyên liệu

50g Yến mạch cán vỡ

130ml sữa hạt

Mật ong/ đường ăn kiêng

1 nửa cốc sữa chua

Hoa quả: vải, chanh leo, xoài

2.    Yến mạch bơ lạc hạt chia (275 calories)

Nguyên liệu:

 1 quả Chuối

100g yến mạch

250ml sữa hạt hạnh nhân

1 thìa bơ lạc

6g hạt chia

 

3.    Yến mạch để qua đêm với whey protein

Nguyên liệu:

100g yến mạch

1 quả chuối

½ cup whey protein vị chocolate (whey ngọt rồi nên không cần cho đường nha các bạn)

 

4.    Yến mạch để qua đêm táo quế

Nguyên liệu

100g yến mạch

1 quả táo cắt hạt lựu

2g bột quế (gia giảm tùy khẩu vị)

250ml sữa hạt

6g hạt chia

 

5.    Yến mạch để qua đêm vị cà phê (calories)

 

Nói thật mình thích vị này lắm vì đằng nào mình cũng ăn sáng cùng cà phê, ăn kiểu này 1 công đôi đường luôn <3

60g yến mạch

100ml sữa

50ml cà phê

10g ca cao

10g hạt bí hoặc hạnh nhân (tùy)

Trên đây là 5 công thức yến mạch để qua đêm cùng với lượng calories cho mỗi loại. Các bạn hãy chọn công thức phù hợp với bản thân nha. 

Đừng quên đăng ký gmail để được nhận các công thức eat clean mới thường xuyên nhé!

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