Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 309
Letlalo - 9g
Carbs - 53g
Protheine - 7g
Kakaretso ea metsotso e 55
Lokisetsa metsotso e 30 , Cook metsotso e 25
Litšebeletso tsa 12
Recipe ena ea mofine e sebelisa phofo e feletseng ea koro, li-flaxseed, li-appleauce, le yogurt ea Greece ho e-na le mefuta e mengata ea phofo e tšoeu, botoro, mahe le tsoekere, e le hore u fetole lijo tsa hau tse halikiloeng lijong tsa hoseng.
Kakaretso ena e hloka hore ho be le li-cranberries tse ncha, tse nang le li-anti-oxidants tse ngata tse bitsoang polyphenols , tse ka thusang ho fokotsa kotsi ea lefu la pelo le kankere ea mala. Kopanya sena le yogurt ea Greece, e leng probiotic e matla e ka thusang tsamaiso ea 'mele ea ho itšireletsa mafung ho loantša lisele tsa' mele, le mafura a mafura a omega-3 a nang le li-flaxseeds, tse ka fokotsang ho ruruha le ho liehisa tsoelo-pele ea kankere. 'Me re se ke ra lebala li-oats tseo! Li-oats li na le fiber e tsitsitseng e bitsoang beta-glucan, e matlafatsang tsamaiso ea 'mele ea ho itšireletsa mafung le e fokolisang maemo a k'holeseterole.
Lijo
- Likopi tse 1,25 tse tletseng phofo ea koro
- 1/2 senoelo sa tsoekere e sootho
- 1/2 teaspoon phofo e bakang
- 1/2 teaspoon ho soda soda
- 1 sinasone e teaspoon
- 1/2 teaspoon letsoai
- 1 senoelo sa rolled oats
- 1 tablespoon fat flaxseed
- 2.5 tablespoons metsi
- 3 tablespoons oli ea mohloaare
- 1/3 senoelo se seng sa mafura seretse sa yogurt sa Greece
- 1/2 senoelo sa apolece
- 4 lihoete tse mahareng tse nang le grate (hoo e ka bang 1/4 ho isa ho 2 linoelo tse bohlokoa)
- 1/2 senoelo sa cranberries e ncha, e batlang e khethiloe
Litokisetso
- Preheat oven ho 400F. Senya setlolo se nang le lik'hilograma tse 12 ka ho pheha spray le ho beha ka thōko.
- Hlatsoa hammoho phofo, tsoekere, phofo e bakang, soda le ho ja, sinamone le letsoai. Hlohlelletsa li-oats.
- Ka sekotlolo se senyenyane, kopanya mobu o lekanngoeng ka metsi. Lumella bonyane metsotso e 5 hore e qale ho hlasela (sena se sebetsa joaloka lehe le risepe).
- Eketsa oli ea mohloaare, yogurt, le li-appleauce ho "lehe la folaxe" 'me u whisk hammoho. Lahlela mefuta e omileng hammoho le lihoete le li-cranberries.
- U sebelisa ruboura spatula, tsosa pele ho fihlela motsoako o kopantsoe feela. U se ke oa kopanya ho hong-hang ha li-muffin li tsoa ka thata.
- Spoon batter soly har'a litene tsa muffin 'me u chese metsotso e 24 ho ea ho e 28, ho fihlela litlhōrō li ikhohomosa' me khauta le menoana e kenngoa bohareng e tsoa e hloekile. Lumella ho pholileng mocheng oa terata.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba o batla ho eketsa botala ho motsoako ona o mofubelu le oa lamunu, leka ho kenyelletsa 1/2 senoelo sa zucchini tse grated ha o kenya lihoete. Tsukini e tla eketsa Vithamine C, potasiamo le fiber tse nang le li-muffin tse monate.
Litlhahiso tsa ho pheha le ho sebeletsa
Kakaretso ena e hloka "lehe la folaxe" e leng motsoako oa lefatse le le leng la lefatse la liposa tse nang le litepisi tse peli tsa 1/2 tse metsi ha, ha li setse bonyane metsotso e 5, li fofa ebe li etsa joaloka lehe ho risepe.
Mahe a linate a monate bakeng sa ho etsa thepa e se nang mahe kapa li-vegan, 'me ho bonolo ho itokisetsa ka pinch ha u tsoa mahe lapeng.
Boloka mobu o fokolang ka lehare ho boloka bocha ba bona.
Ho eketsa li-protein tse nang le li-muffin tse matla, leka ho jala sopho e entsoeng ka lebone la almonde holimo. Ntle le liprotheine, lebese la almonde le tla eketsa mafura a phetseng hantle a pelo le lisebelisoa ho tsena tse bonolo. K'hothate ena ea k'hothate ea k'hothate ea k'haraleta e monate bakeng sa lijo tsa hoseng kapa bohobe ba motšehare.
Etsa batch qalong ea beke 'me u ba rate ho futhumala lapeng kapa mocheso oa motlakase le ho ea pele.