Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 215
Letlalo - 10g
Carbs - 30g
Protheine - 5g
Kakaretso ea metsotso e 45
Prep 25 mets , Cook 20 mets
Litšebeletso tsa 12
Ke eng e ka bang molemo ho feta peanut, banana , le chokolete tse entsoeng ka har'a muffin? Li-muffin tsena tse monate li ka jeoa bakeng sa lijo tsa hoseng, e le bohobe bo monate kapa bakeng sa lijo tse tsoekere.
Ho fapana le lihlahisoa tse ngata tse sa jeoang ke koro, tsena li lula li le mongobo ka matsatsi a seng makae. Ka lebaka la ho kenyelletsa metsoako e mengata e monate e lokelang ho laoloa ka karolo ho e boloka e le tlase-FODMAP, khomarela e 'ngoe ea li-muffin ka lijo kapa bohobebebe.
Lijo
- ¾ senoelo se rolled oats
- 1 senoelo sa lebese la lactose
- ½ senoelo sa pere ea peanut
- Senoelo sa ½ se nang le tsoekere e sootho
- Banana ba banana ba mashome a mabeli
- 1 teaspoon vanilla extract
- Senoelo se 1 le litepisi tse 2 tse hloekisitsoeng ka bohobe ba limela (112 dikgerama)
- Di-teaspoon tse 2 tse bakang phofo
- ½ teaspoon letsoai
- 1he e kholo
- Chokolete ea ts'okolate ea ts'okolate
Litokisetso
- Preheat ontong ho 375F. Apara pente ea 12 ea k'hafini ea kofi ka ho hlahisa spray kapa oli.
- Ka sekotlolo sa li-quart tse peli, kopanya li-oats le lebese. Tlisetsa pheha ka mocheso o phahameng, ebe o fokotsa mocheso ho boloka ho omisa haholo. Cook, susumetsang maikutlo nako le nako, ho fihlela oats ba teteaneng, monate, 'me boholo ba metsi a kenngoa, metsotso e 3 ho isa ho e 5.
- Tlosa mocheso 'me u tsose ka har'a peanut butter ho fihlela o boreleli. Kenya tsoekere e sootho 'me u tsoele pele ho fihlela u kopane. Kopanya libanana tse mashed le vanilla. Beha motsoako ka thōko le ho hlohlelletsa nako ho fihlela ho foofo, metsotso e 3 ho ea ho e 4.
- Eketsa lehe mme u hlohlelletse ho kopanya, ho etsa bonnete ba hore o penya pan ka tlaase ha o kopanya.
- Ka sekotlolo se senyenyane, kopanya phofo ea sorghum, phofo e bakang le letsoai. Hlahisa motsoako oa phofo ka motsoako oa oatmeal ho fihlela ha ho na melapo.
- Litepisi tse 2 tsa likolete tsa tsokolate tsa ho fafatsa ka holim'a li-muffin; hlohlelletsa ba bang kaofela ka batter.
- Arola batter ka dikopi tse 12 tsa muffin; e mong le e mong o lokela ho batla a tletse. Boha bohareng ba ontong ho fihlela ho e-na le moriri o motala oa khauta ho pota-potileng le ho phunyeletsa moriana o kenang ka hare ho tsoa metsotso e 18 ho ea ho e 20.
- Beha pan ka sekontiri se pholileng. Ha li-muffin li sa ntsane li futhumetse, matha thipa ho potoloha komoro e 'ngoe le e' ngoe ea muffin ho lokolla le ho khelosa li-muffins ka mahlakoreng a tsona ka linoelo ho pholile. Sena se tla thibela li-muffins hore li se ke tsa ts'oaea.
Liphetoho le Litšebeletso
E le hore u se ke ua fumana mokhoa ona oa gluten, sebelisa li -oats tse sa tsejoeng tse nang le gluten .
Litlhahiso tsa ho pheha le ho sebeletsa
U se ke ua tlōla ho pheha li-oats kapa li-muffins tsa hau li tla omella le ho phunya.
Le hoja re kgothaletsa ho senya, kapa hona ho lekanya, ho hlahisa liphello tse hlakileng tsa ho baka ha gluten, o ntse o ka etsa recipe ena ntle le sesepa. Fokotsa phofo ea sorgho ka fereko, 'me u sebelise senoelo sa litekanyetso tse 1 ho e-na le senoelo se le seng le litepisi tse 2 tsa phofo e hloekisitsoeng e sebelisitsoeng ho risepe.
Li-muffin li tla lula li le mongobo ka matsatsi a 2 ho isa ho a mararo mocheso oa motsoako.
Ka mor'a matsatsi a 2 ho isa ho a mararo, refrigerate ho fihlela ho beke e le 'ngoe kapa ho tlotsa li-muffins sekiloeng se sa sirelelitsoeng.
Lihlahisoa tsohle tsa koae tse sa sebelisoang koro li rua molemo ka ho tsosolosa ka microwave bakeng sa tatso e entsoeng ka bohobe le ho se kopane, metsotsoana e 10 ho isa ho e 20 ka matla a phahameng kapa ho fihlela ho futhumala hanyane. U se ke ua tima. Ho ts'oara li-muffins ho tloha serame, li-microwave holimo ho fihlela ho futhumala, metsotsoana e 25 ho isa ho e 30.