Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 105
Amafutha - 4g
I-Carbs - 14g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-36
Prep 1 iminithi , Pheka amaminithi angu-35
Izinkonzo 9
Ngokusebenzisa isigamu sekhefu lofulawa ogcwele ukolweni kulo lonke ikhekhe, kunekamelo eliningi lezinsuku ezimnandi ezimnandi nama-blueberries ukukhanya.
Ukufaka izinsuku emanzini kuvumela ukuthi bancishise ukuze bakwazi ukuhlanganisa kalula futhi basebenzise njenge-sweetener yemvelo emakethe aphekwe. Izinsuku ziyi-dessert ethandwayo nokukhethwa kukho okungekho emidlalweni eminingi yesitayela saseMedithera. Ziphezulu emaminerali ambalwa amqoka afaka i-potassium, i- manganese , i-magnesium, neyethusi, futhi inikeza inani elikhulu le-calcium, insimbi, i-vitamin K, ne-vithamini B.
Izithako
- 1 inkomishi i-Medjool (izinsuku ezingaba ngu-10)
- 1/2 indebe lonke ufulawa wekolweni
- 1 ithisipuni i-baking powder
- 1/4 ithisipuni usawoti
- 2 izipuni wezipuni poppy
- Izipuni ezimbili ezisehlabathini zixotshiwe
- 1/2 indebe i-sunflower imbewu yebhotela
- Amaqanda amakhulu amathathu
- 1 ithisipuni i-vanilla isuswa
- 3/4 indebe blueberries, fresh noma iqhwa
Ukulungiselela
- Thatha imigodi ngaphandle kwezinsuku. Faka izinsuku ezinamathele esitsheni bese umboza ngamanzi. Vumela uhlale okungenani ihora.
- Sishisa ihhavini ku-350F. Sula isidlo sokubhaka se-inch 8 x 8 nge-spray oil.
- Hlanganisa ufulawa, ubhontshisi obhakabhaka, usawoti, imbewu ye-poppy, nomhlabathi ugibele esitsheni esikhulu. Beka eceleni.
- Gcoba izinsuku nezindawo zibe i-blender noma iprosesa yokudla ngebhotela le-sunflower imbewu, amaqanda, ne-vanilla. Pulse kuze kube yilapho izinsuku ziqoshiwe futhi konke kuhlanganiswe ndawonye.
- Thela ingxube yosuku oluhlanganisiwe ezitsheni ezomile bese ugoqa kanye ne-spatula yerabha.
- Thela i-batter kwisitsha esilungisiwe sokubhaka futhi usakaze nxazonke nge-spatula ekhutshiwe kuze kube yilapho ibhetter isakazwa ngendlela efanayo epanini.
- Lahla amajikijolo ngaphezulu bese ucindezela ngobumnene ku-batter.
- Bhaka imizuzu engama-30 kuya kwezingu-35, ujikeleza i-pan phakathi kwe-baking, kuze kube yilapho ikhekhe likhukhumeza, imiphetho igolide, futhi i-toothpick efakwe phakathi nendawo iphuma ihlanzekile. Vumela ukupholisa emgqeni wecingo. Faka bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ufuna ukwenza le gluten mahhala? Sebenzisa i-oats ye-1/2 ye-cup ye-gluten-free futhi uyifinyelele ekuhambeni okufana nofulawa.
Ama-oats angumthombo omuhle we-fibre e-soluble eyanciphisa ukugaya futhi ikusiza uzizwe uphelelwe amandla. Shintsha i-peanut noma i-almond ibhotela lebhotela le-sunflower, noma sebenzisa imbewu yesame esikhundleni se-poppy imbewu ye-flavour variation nephrofayili efanayo yomsoco.
Amathiphu wokupheka nokukhonza
Nakuba ngezinye izikhathi kungase kube nzima ukulinda, ikhekhe lithatha okungcono kakhulu uma selinesikhathi sokupholisa. Hlanganisa izicucu bese ugoqa ucezu ngalunye ukuze ube nesidla sakho esilungele ukubamba nokuhamba ngaphambi kokuphuma umnyango.
Lelikhekhe elincane kakhulu, ngakho ujabulele ngendebe yekhofi noma itiye kanye ne-smear eyengeziwe yebhotela lebhola le-sunflower.
Le recipe ihambisana neziqondiso zokupheka kanye nezincomo zokuvimbela umdlavuza ezichazwe yi-American Institute for Cancer Research.