Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 216
Letlalo - 12g
Carbs - 23g
Protheine - 6g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 5 , Cook metsotso e 15
Litšebeletso 9 (1/3 senoelo se seng le se seng)
Granola e ka ba lijo "tse phetseng hantle" tse thetsang haeba u sa hlokomele. Le hoja e le monate oa lijo-thollo o monate o etsang hore li-yogurt li phethahale le lijo tse ling tsa hoseng li thahasellisang haholo, mabenkele a mangata-a reka granolas a tletse tsoekere le sodium e le hore e latsoe hantle.
Ho e-na le ho hlapanya granola, u ka iphumana u le lapeng habonolo, joaloka granola e bonolo ea peanut butter. Ka tlhaho e khahloa ke pere ea peanut 'me e monate ka ho ama feela ea mahe a linotši, hammoho le thollo e phetseng hantle e phetseng hantle e kang oats le crispy e raese raese lijo-thollo. E ka etsoa ka lisebelisoa tse 'maloa feela tse bonolo ka metsotso e 30. Lihlahisoa tsohle le linate li lokela ho ba karolo ea khatello ea mali-phepo e ntle, e etsang hore e be bohobe bo monate le bo botle.
Lijo
- Likopi tse peli tse tletseng li-oats
- Likotlolo tse 1 1/2 crispy brown raese lijo-thollo
- 1/2 senoelo sa tlhaho ea pereate
- 2 tablespoons e sa refined kokonate oli
- 2 tablespoons mahe a linotši
- 1 vanilla ea teaspoon
Litokisetso
Ovone ea mafura ho 350F. Tšoaea lekhapetla le nang le letlalo kapa letlalo la baking la silicone.
Ka sekotlolo se seholo, tsosa li-oats le lijo-thollo.
Ka sekotlolo se sireletsehileng sa microwave, oli ea kokonate ea mofuthu ka microwave ho fihlela e ka senyeha, metsotsoana e ka bang 20. Hlohlelletsa botonate ba perekisi, mahe a linotši le vanilla. Tšela motsoako holim'a li-oats le lijo-thollo 'me u hlohlelletse ho fihlela e apere hantle.
Senya motsoako holim'a pepa e lokisitsoeng ea ho apara ka mokhoa o le mong o mosesaane, o leka ho tiisa hore ha ho na likoti moo u ka bonang pampiri ea ho baka. Bake metsotso e 10 ho isa ho e 15 kapa ho fihlela mongobo e soothoa hanyenyane. Tlosa ho tloha letsong 'me u lumelle ho pholile metsotso e 15, ntle le ho susumetsa.
Hang ha granola e pholile, e roba likoto. Boloka ho na le setshelo se se nang metsi ho counter bakeng sa beke e le 'ngoe.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka sebelisa li-oats tse potlakileng haeba u sa phutha li-oats.
Litlhahiso tsa ho pheha le ho sebeletsa
E le hore u fumane lihlopha tse kholo, tse jalang granola ka sekhahla se tšesaane ka pampiri ea hao ea ho baka ntle le masoba-ha u batle ho bona pampiri ea ho baka ka likoti leha e le life. Ebe u se ke ua tsosoa ha u ntse u pheha kapa u pholile. Ka mor'a hore granola e pholile, u ka e roba likoto.
Botoro ea pereate ke mohloli o motle oa mafura a sa tsitsitseng le liprotheine-etsa bonnete ba hore u bala lengolo ho eona. U batla hore ho be le e entsoeng ka likotopo feela, empa etsa bonnete ba hore ha ho na tsoekere kapa oli.
Granola ena ke bohobe bo monate bakeng sa ho tlosa yogurt e tlaase ea fatše le litholoana kapa ho arolelana ka har'a lijana tse nyenyane ho ea pele. U ka boela ua e leka ka fragola litapole tse monate tsa litapole kapa ka ho feletseng ka yogurt ea bananate ea perean .