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Imikhiqizo:
- ufulawa wokusanhlamvu okuphelele - 50 g;
- i-oat flakes - 60 g;
- ushizi wekotishi - 100 g;
- ithanga (pre-bake) - 150 g;
- isigamu se-orange;
- uju - 1 tsp;
- ama-walnuts - 30 g;
- isinamoni esincane ne-vanilla.
Ukupheka:
- Okokuqala lungisa inhlama ngezinqamuleli. Crumble oatmeal ku-blender enama-walnuts, engeza ufulawa, i-vanilla nesinamoni, hlanganisa.
- Fudumeza amanzi kancane bese uncibilika uju olukuwo. Udinga ukushisa kancane, ngoba uju lwamanzi ashisayo ngokushesha ulahlekelwa izakhiwo zalo ezizuzisayo.
- Ukusuka kule ngxube ngokuya ngephuzu lokuqala namanzi, hlikihla inhlama, uyigoqe kancane etafuleni usike imibuthano (noma ezinye izibalo, njengoba uthanda). Bhaka isengeji somsebenzi imizuzu eyi-10, izinga lokushisa kuhhavini kufanele libe ngu-170 - 180 ° C.
- Ngalesi sikhathi, lungiselela ukhilimu. Hlanganisa ithanga, ushizi wekotishi kanye nojusi wewolintshi ku-blender, ungafaka i-zest encane ye-orange. Uma ithanga linambitha okusha, ungangezela indawo kashukela.
- Manje kusalokhu "ukuqoqa" ikhekhe. Ukuze wenze lokhu, amakhonkco amathathu adinga ukugcotshwa ngo ayisikhilimu bese eligoqiwe. Ungahlobisa okuphezulu (ngokwesibonelo, ngemvuthuluka ye-nut).
Ikhekhe elihle, elihlwabusayo nelingenangozi ngokuphelele lesifo sikashukela selilungile! Ngo-100 g womkhiqizo, u-7 g wamaprotheni, ama-6 g wamafutha, ama-18 g wama-carbohydrate nama-155 kcal.
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