Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 158
Letlalo - 12g
Carbs - 9g
Protheine - 5g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso tsa 12 (e mong le e mong oa muffin)
Li-apente tsa gluten tse se nang mefuta-futa li fana ka melemo eohle ea bophelo bo botle ba li-flaxseed, e leng molemo haholo ha li-flaxseed li le fatše, joalokaha ho le teng ho risepe ena. Ha e se fatše, li-flaxseeds li feta feela ka meno ea meno empa li se na monyetla oa ho sebetsa boselamose. Li-applesauce le apulo ha li tlise feela monate oa monate ho li-muffin tsena empa empa e le bonus e ekelitsoeng li boetse li eketsa boholo ba litebelisoa tse seng li fana ka li-flaxseeds. 'Me ho nahana hore ha ho na phofo ka har'a batter, li-apere tsena tse nang le li-apine li na le bolulo.
Thabela li-muffin tsena nakong ea lijo tsa hoseng kapa joaloka lijo tsa hoseng tsa hoseng. Beha lebokose le leng la ngoana bakeng sa phekolo e monate le e phetseng hantle. Joaloka lipepe tsohle tsa bohobe bo potlakileng, o ka etsa sena hore e be bohobe-fetola nako ea ho pheha ho fihlela metsotso e ka bang 40 kapa joalo.
Lijo
- Lik'hilograma tse 1 1/2 tsa lijo tse tsoekere
- Di-teaspoon tse 2 tse bakang phofo
- Sapoleone e le 1
- 1 teaspoon nutmeg
- 1/2 teaspoon letsoai
- 1/2 senoelo sa apolece
- 4 mahe a maholo (a otloa)
- 1/4 senoelo sa oli ea limela
- 1/4 senoelo metsi
- 1 tablespoon vanilla extract
- Liapole tse lekaneng (tse phunyeletsoeng, tse pentiloeng le tse khaotsoeng hantle)
- Ho ikhethela: 1/2 senoelo sa pecans e khethiloeng
Litokisetso
- Ho chesoa ho chesang ho ea ho 350 F. Fokotsa khalase e nang le lik'hilograma tse 12.
- Ka sekotlolo se seholo, hlahisang lijo tse nang le phofo, phofo e bakang, sinamone, limatlafatsi le letsoai.
- Eketsa li-appleauce, mahe, oli, 1/4 senoelo sa metsi, vanilla, apole e khethiloeng, le li-pecans tse khethiloeng, haeba li sebelisa. Kopanya hantle empa u se ke ua feta-kopanya.
- Etsa hore batter a eme metsotso e 10, ebe o kenngoa ka pane ea 'm'ffin' me a phehe bakeng sa metsotso e ka bang 18, kapa ho fihlela moriana o tsoa o hloekile 'me li-muffins li se li qala ho tloha mahlakoreng a tin. Li-muffin tsena li futhumatsa kapa li mocheso.
Ho Etsa le ho boloka Lijo Tse Nate
Li-flaxseeds (tse boetse li bitsoa linseeds libakeng tse ling) ke peo ea semela sa folaxe, eo lesela la line e entsoeng ho eona. Lipeo tsohle li boloka hantle, empa li hloka ho feptjoa lijong hore li fumane molemo o feletseng oa phepo. Sesebelisoa se bonolo kapa sa kofi (mofuta o sa tsotellehe) o ka etsa sena ka metsotsoana. U ka boela ua sebelisa blender, empa etsa bonnete ba hore o fepa peo kapa u ka qetella u e-na le mofuta oa peo ea seedy.
Boloka li-flaxseeds ka sehatsetsing, kapa ha ho ntse ho le joalo, leferefere. E beha feela mokotla oo peō e neng e kena ka mokotleng oa bobeli oa polokelo ea li-zip, 'me u tsoele pele u sebelisa mokotla oa zip.