{"id":3250,"date":"2026-03-21T21:57:27","date_gmt":"2026-03-21T21:57:27","guid":{"rendered":"https:\/\/mamosrestoranas.lt\/?p=3250"},"modified":"2026-03-21T22:00:36","modified_gmt":"2026-03-21T22:00:36","slug":"vafliai-su-cukinija-ir-suriu-30g-baltymu-pusryciams","status":"publish","type":"post","link":"https:\/\/mamosrestoranas.lt\/?p=3250","title":{"rendered":"VAFLIAI SU CUKINIJA IR S\u016aRIU (30g baltym\u0173 pusry\u010diams)"},"content":{"rendered":"\n

S\u016br\u016bs vafliai su cukinija, \u010dederio s\u016briu ir griki\u0173 miltais \u2013 ideal\u016bs pusry\u010diai be glitimo! Sot\u016bs, bet tuo pa\u010diu ir gaiv\u016bs vafliai, kuri\u0173 porcija turi net 30 g baltym\u0173. Greitas, sveikas ir dar\u017eov\u0117mis praturtintas receptas j\u016bs\u0173 rytui.<\/p>\n\n\n

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VAFLIAI SU CUKINIJA IR S\u016aRIU (30g baltym\u0173 pusry\u010diams)<\/h2>\n
Jei m\u0117gstate s\u016brius pusry\u010dius ir ie\u0161kote b\u016bd\u0173, kaip \u012f savo racion\u0105 \u012ftraukti daugiau dar\u017eovi\u0173, \u0161is receptas kaip tik Jums. Tai ne eiliniai vafliai \u2013 griki\u0173 miltai ir \u010dederio s\u016bris \u010dia sukuria rimt\u0105, sot\u0173 pagrind\u0105, o cukinija prideda sultingumo. \u0160is variantas patiks tiems, kas nem\u0117gsta \u010desnako arba tiesiog jo nenori i\u0161 pa\u010dio ryto. \u017dinoma, vafliai puikiai tinka ne tik pusry\u010diams, jie pakankamai sot\u016bs, o gaivum\u0105 suteikia cukinija, \u017eolel\u0117s ir citrinos \u017eievel\u0117.<\/span><\/div>\n <\/div>\n \n
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Servings <\/span>1<\/span><\/div>\n \n <\/div>\n \n
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Ingredientai<\/h3>
  • 200 g cukinijos<\/span> (sutarkuotos ir itin stipriai nuspaustos)<\/span><\/li>
  • 1 kiau\u0161inis<\/span><\/li>
  • 30\u201335 g griki\u0173 milt\u0173<\/span> (apie 2 \u0161auk\u0161tai)<\/span><\/li>
  • 30 g \u010dederio s\u016brio<\/span><\/li>
  • 1\u20132 v. \u0161. maistini\u0173 mieli\u0173 dribsni\u0173<\/span> (papildomam \u201eumami\u201c skoniui ir baltymams)<\/span><\/li>
  • Sauja smulkint\u0173 krap\u0173 ir petra\u017eoli\u0173<\/span><\/li>
  • \u017diupsnelis citrinos \u017eievel\u0117s<\/span> (neb\u016btina)<\/span><\/li>
  • Druska ir juodieji pipirai<\/span><\/li>
  • Sezam\u0173 s\u0117klos ir \u010dili dribsniai papuo\u0161imui<\/span><\/li><\/ul><\/div><\/div>\n <\/div>\n \n
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    Paruo\u0161imo eiga<\/h3>
    • Per burokin\u0119 tark\u0105 sutarkuojame cukinij\u0105, pabarstome druska ir leid\u017eiame jai \u201epails\u0117ti\u201c. Po 5-10 minu\u010di\u0173 stipriai nuspaud\u017eiame skyst\u012f. Kuo sausesn\u0117 bus cukinija, tuo tra\u0161kesnis bus vaflis.<\/span><\/div><\/li>
    • Dubenyje i\u0161plakame kiau\u0161in\u012f, \u012fmai\u0161ome nuspaust\u0105 cukinij\u0105, tarkuot\u0105 s\u016br\u012f, smulkintas \u017eoleles ir citrinos \u017eievel\u0119. Galiausiai suberiame griki\u0173 miltus.<\/span><\/div><\/li>
    • Leid\u017eiame te\u0161lai pastov\u0117ti apie 5 minutes. Miltai susidraugaus su kitais ingredientais ir te\u0161la taps ideali.<\/span><\/div><\/li>
    • \u012ekaitiname vaflin\u0119 (a\u0161 j\u0105 visada vos patepu aliejumi) ir dedame \u0161auk\u0161t\u0105 ar du te\u0161los (priklauso nuo j\u016bs\u0173 vaflin\u0117s). Kepame apie 6-8 minutes. Jei j\u016bs\u0173 vaflin\u0117 labai galinga, gali u\u017etekti ir 5 minu\u010di\u0173.<\/span><\/div><\/li>
    • Kiekviena vaflin\u0117 kepa skirtingai. Rekomenduoju pirm\u0105 kart\u0105 steb\u0117ti garus:<\/span>
      <\/div>Kai i\u0161 vaflin\u0117s \u0161on\u0173 nustoja intensyviai ver\u017etis garai, tai \u017eenklas, kad did\u017eioji dr\u0117gm\u0117s dalis pasi\u0161alino. Tik tada pirm\u0105 kart\u0105 atsargiai kilstel\u0117kite dangt\u012f. Jei vaflis lengvai atsiskiria nuo pavir\u0161iaus ir yra auksin\u0117s rudos spalvos \u2013 jis paruo\u0161tas.<\/span><\/div>
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      Noriu pasteb\u0117ti<\/h3>

      Su kuo patiekti?<\/h4>\nKad pasiektum\u0117te 30 g baltym\u0173 kiek\u012f<\/b>, patiekite vaflius su graiki\u0161ko jogurto pada\u017eu<\/b> (jogurtas, citrinos sultys, \u0161iek tiek krap\u0173).<\/span>
      <\/div>\nTai paprastas, greitas ir maistingas b\u016bdas prad\u0117ti dien\u0105. Skanaus!<\/span><\/div><\/div>\n \n
      \n \n \n \n \n <\/div>\n \n \n<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

      S\u016br\u016bs vafliai su cukinija, \u010dederio s\u016briu ir griki\u0173 miltais \u2013 ideal\u016bs pusry\u010diai be glitimo! Sot\u016bs, bet tuo pa\u010diu ir gaiv\u016bs vafliai, kuri\u0173 porcija turi net 30 g baltym\u0173. Greitas, sveikas ir dar\u017eov\u0117mis praturtintas receptas j\u016bs\u0173 rytui.<\/p>\n","protected":false},"author":1,"featured_media":3247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":0,"loftocean-view-count":65,"tinysalt_single_post_intro_label":"","tinysalt_single_post_intro_description":"","tinysalt_hide_post_featured_image":"","tinysalt_post_featured_media_position":"","tinysalt_hide_before_page_content_ad":"","tinysalt_hide_after_page_content_ad":"","tinysalt_hide_page_header":"","tinysalt_advanced_classname":"","tinysalt_page_featured_media_position":"","footnotes":""},"categories":[238,599,650],"tags":[],"class_list":["post-3250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pusryciai","category-be-glitimo","category-darzoves"],"_links":{"self":[{"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/posts\/3250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3250"}],"version-history":[{"count":2,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/posts\/3250\/revisions"}],"predecessor-version":[{"id":3257,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/posts\/3250\/revisions\/3257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=\/wp\/v2\/media\/3247"}],"wp:attachment":[{"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mamosrestoranas.lt\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}