Leka litlhapi tsena tse tharo le tse ling tse tharo tsa ho pata
Qetellong mona ho oa! Makhasi a ntse a fetoha, 'me boemo ba leholimo bo qala ho theohela butle ho ba mocheso o batang. Nako ea ho senya li-sweaters, lieta le lihlahisoa tsa nako. Lihlopha tse 'nè tse phetseng hantle tse nang le litholoana le litlhapi tse oeleng.
1 - Litlolo tsa litapole tsa litapole tse hlabosang
Ke hobane'ng ha u emetse Thanksgiving? Etsa litapole tse nang le litapole tse nyenyane joale! Hlakola tse ling tsa li-inside tsa starch ho etsa sebaka sa mini-marshmallows.
1/10 ea recipe (letlalo le le leng): lik'hilojule tse 74,
1. Preheat oven ho 425 likhato. Senya letlapa la ho baka ka sesepa se sa hloekeng.
2. Phunya litapole tse hlano tse nang le litapole tsa litlolo (liaparo tse sa tšoaneng) ka fereko ka makhetlo a 'maloa. Lekarecheng le sireletsehileng la microwave, microwave ka metsotso e 15, ho fihlela litapole li le bonolo.
3. Ha u se u le mothating oa ho sebetsana, arola litapole ka 'ngoe ka bolelele. Hlokomela ka hloko li-insides, u siee hoo e ka bang 1/4 cm. Lahla makhasi a litapole (kapa boloka bakeng sa tšebeliso e 'ngoe).
4. Beha likhetla tse se nang letho holim'a pampiri ea ho baka. Fafatsa ka 1 sinamone ea teaspoon, 1/2 teaspoon nutmeg le 1/4 teaspoon letsoai.
5. Bake ho fihlela metseng e qala ho tsuba, hoo e ka bang metsotso e 10.
6. Top le likhaba tse peli tsa tsoekere tse tsoekere e sootho (e sa tletse) le likotlolo tse 1 1/4 tsa mini-marshmallows.
7. Bake ho fihlela marshmallows e ikhohomosa 'me e le bonolo haholo, e leng metsotso e 3 ho ea ho e 4.
2 - Apple e qhaqha ka hara Mug
Lejoe la Apple, ho khetsa liapole, li-apple cider-autumn ke nako ea liapole tse pota-pota ka hohle. Haeba o labalabela lijo tse nang le lijo tse tsoekere tse chesang, ha ho hlokahale hore u be makhoba setofong, u phehe lihora tse ngata. Etsa apulo ena e sebetsang e le 'ngoe e senyeha! Eketsa ice cream e khanyang kapa dollop ea tlhaho ea tlhaho e shapuoa ka ho hlajoa e le hore u fumane phekolo e nepahetseng.
Kakaretso eohle: lik'hilojule tse 174, li-2.5g tse mafura (0.5g li nkile fatše), 187mg sodium, 37g carbs, 4g fiber, tsoekere ea 23g, 2g protheine
1. Felisa pampiri e kholo e sireletsang microwave ka spray e sa hloekeng. Kenya liapole tse 1 1/2 tse hlahisitsoeng le tse khethiloeng Granny Smith (hoo e batlang e le liapole tse 2 tse sephara), teaspoon e 1 e tsoekere e masoeu (e sa jara), 1/4 teaspoon e nkiloeng ka vanilla, 1/8 teaspoon sinamone le setho sa nutmeg. Khothalletsa ho apara.
2. Microwave metsotso e 2.
3. Sethopo se senyenyane, kopanya lipofu tse 2 tsa li-oats, phofo ea 1 1/2 e phofo ea koro e feletseng, teaspoon e 1 e entsoeng ka botoro kapa sesebelisoa se khanyang, teaspoon e 1 e tsoekere e sootho (e sa jere), 1/8 teaspoon sinamone, le letoto la letsoai. Senya le ho hlohlelletsa ho fihlela o tsoakane hantle le o fokolang.
4. Apulo e phahameng le li-oats motsoako. Microwave ho fihlela apole e nolofalitse le ho roala e tiile, metsotso e ka bang 30.
Bonus: Liapole ke e 'ngoe ea litholoana tse ka hodimo bakeng sa tahlehelo ea boima ba' mele !
3 - Li-Muffin tse Phethahetseng tsa Pumpkin
Mokopu ke naleli ea nako eo. Li-muffins tsena tsa mokopu li entsoe ka mokopu oa SEBELE, empa ho e-na le ho tsubella ka lehlakoreng le leholo la lamunu, feela tšoara likhahla tsa lintho tse hloekileng. Ebe u lumella monko o monate, o monate o hlahisitsoeng ka kichineng.
1 / 12th recipe (1 muffin): lik'hilojule tse 106, 2g mafura (0.5g a lula fatše), 233mg sodium, 23g carbs, 3g fiber, 1g tsoekere, 4g protheine
1. Preheat ove ho likhato tse 350. Senya pampiri ea makofi e 12 ea k'hafine e nang le spray e sa hloekeng.
2. Kopitsa sekotlolo se seholo, kopanya likarolo tse 1 1/2 ka phofo ea koro eohle, 1/2 senoelo se phofo ea phofo, likhabapo tse 2 tsa phofo, likhabapo tse 1 1/2 likhaba tsa mokopu, 1 1/2 diaspone tsa sinamone, 1 / Likhabapo tse 2 tsa soda le 1/4 teaspoon letsoai.
3. Sejana se seholo-ngata, kopanya 1 senoelo se nang le mokopu o hloekileng, 1/2 senoelo (hoo e ka bang 4 e kholo) mahe a bosoeu kapa mafura a sa sebeliseng mahe a linotsi, 1/3 senoelo Truvia ha e na kha-calorie sweetener (kapa mofuta o mong oa tlhaho hoo e ka bang ka makhetlo a mabeli a monate joaloka ts'oaetso), 1/4 senoelo sa khanya e phatlotsoeng botoro kapa boferefere bo khanyang, 1/4 senoelo se sa hlahisoang ka lebese la almonde sa vanilla, le likhabapo tse 2 tsa vanilla tse nkiloeng. Whisk ho fihlela seaparo sa junifomo.
4. Fetisetsa ka hare ho sekotlolo se seholo ho sekotlolo se seholo ebe o hlohlelletsa ho fihlela o kopane. Batter e tla ba e teteaneng.
5. Etsa hore batter e fane ka batter 'me u behe marang-rang.
6. Bake ho fihlela moriana o kenngoa bohareng ba 'muffin o tsoa hantle, metsotso e 16 ho isa ho e 18.
Ha u khone ho fumana mokopu o lekaneng? Mona ke litsela tse hlano tse sa lebelloang tsa bophelo ba mokopu.
4 - Hora ea Motlakase oa Rooted Root
Mmmm, squash butternut ... Hase feela bakeng sa sopho! Ha e le ka tlaase ho li-carb ea starchy 'me e phahame ka monate, ke ho oa ho ratang ka lebaka le utloahalang. Cube le ho e chesa hammoho le metso e meng ea veggie superstars: lihoete, li-parsnip le li-beet.
1 / 4th recipe (hoo e ka bang 1 senoelo): lik'hilojule tse 128, 3.5g mafura (0.5g a lula fatše), 144mg sodium, 23.5g carbs, 6g fiber, tsoekere ea 8,5g, 2g protheine
1. Preheat oven ho likhato tse 400. Senya letlapa la ho baka (kapa la 2) ka spray ea sekoti.
2. Peel 'me u khaole linoelo tse 2 tsa squash, le senoelo se le seng sa bohlokoa ka likhaete, li-parsnips le li-beet.
3. Beha li-veggies sekotlolo se seholo. Pula setlolo sa 1 tablespoon sa mohloaare oa oli oa mohloaare, 'me u fafatse 1/8 teaspoon letsoai le pepere e ntšo. Khutsa ka bonolo ho apara.
4. Ka mokhoa o joalo u aba motsoako oa lipale tsa ho baka. Bake ka metsotso e 15.
5. Flip veggies. Bohoa ho fihlela o nolofalitsoe mme o soeufala, metsotso e ka bang 18 ho isa ho e 20.
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!