Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 309
Amafutha - 9g
I- Carbs - 53g
Amaprotheni - 7g
Ingqikithi Isikhathi 55 iminithi
Lungisa amaminithi angu-30 , Pheka amaminithi angu-25
Izinkonzo 12
Le recipe ye-muffin isebenzisa ufulawa ogcwele ukolweni, i-flaxseed, i-appleauce, ne-yogurt yamaGreki esikhundleni somxube wendabuko wefulawa omhlophe, ibhotela, amaqanda noshukela, ukuze uguqule okuhle kwakho okubhakabhaka ube yikhumbuzo kwasekuseni okunomsoco.
Le recipe ibiza ama-cranberries amasha, aphezulu kuma-antioxidants okuthiwa i- polyphenols , engasiza ekunciphiseni ingozi yesifo senhliziyo nesifo somdlavuza wesisu. Hlanganisa lokhu nge-yogurt yamaGreki, okuyindlela ebizwa ngokuthi i-probiotic enamandla engasiza isivikelo somzimba sokuzivikela sokulwa nama-tumor cells, kanye ne- omega-3 fatty acid equkethe ama-flaxseeds, okungase anciphise ukuvuvukala nokunciphisa ukuqhubeka komdlavuza. Futhi masingakhohlwa lezo oats! I-oats iqukethe i-fibre e-soluble okuthiwa i-beta-glucan, eqinisa isimiso somzimba sokuzivikela kanye nokunciphisa amazinga e-cholesterol.
Izithako
- 1.25 izinkomishi lonke ufulawa wekolweni
- 1/2 indebe ushukela obomvu
- 1/2 isipuni ukupheka powder
- 1/2 isipuni sibheka soda
- 1 ithisipuni isinamoni
- 1/2 isipuni usawoti
- 1 inkomishi eqoshiwe
- I-isipuni esingu-1 emhlabathini i-flaxseed
- 2.5 wezipuni amanzi
- 3 wezipuni amafutha omnqumo
- 1/3 indebe engekho fat
- 1/2 indebe ye-applesauce
- Izaqathe ezine eziphakathi, ezivuthiwe (cishe 1 1/3 kuya ku-2 izinkomishi ezifanele)
- 1/2 indebe cranberries fresh, cishe oqoshiwe
Ukulungiselela
- Hlangisa i-oven ku-400F. Sula i-tin-12 ye-muffin tin nge-spray yokupheka bese ubeka eceleni.
- Hlanganisa ufulawa, ushukela, i-baking powder, i-baking soda, i-sinamoni nosawoti. Faka ama-oats.
- Esigodini esincane, hlanganisa ndawonye umhlabathi uphaqwe ngamanzi. Vumela ukuhlala okungenani imizuzu engu-5 ukuthi iqale i-gel (lokhu kufana neqanda ku-iresiphi).
- Engeza amafutha omnqumo, i-yogurt, ne-appleauce "eqanda lefilakisi" futhi uhlabe ndawonye. Lahla izithako ezomile kanye ne-izaqathe nama-cranberries.
- Ukusebenzisa i-spatula yerabhagi, gxuma kuze kube yilapho ingxube ihlangene nje. Ungadluli ngenye indlela ama-muffin azophuma enzima.
- Spoon the batter ngokulinganayo ngaphakathi tin muffin bese ubhake imizuzu 24 kuya ku-28, kuze eziqongweni zikhukhumezekile futhi igolide kanye i-toothpick efakwe phakathi liphuma ahlanzekile. Vumela ukupholisa emgqeni wecingo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ufuna ukufaka okunye okuluhlaza kule mixisi ebomvu nelase-orange, zama ukufaka i-1/2 indebe ye-zucchini ekhishwe uma ufaka izaqathe zakho. I-Zucchini izokwandisa i-Vitamin C, i-potassium, ne-fiber okuqukethwe kwalezi zimfucumfucu ezihlwabusayo.
Amathiphu wokupheka nokukhonza
Le iresiphi idinga "iqanda le-flax" eliyingxube ye-1 isipuni semifoloko yomhlabathi nge-2 1/2 wezipuni zamanzi lapho, lapho kushiywa ukuhlala okungenani imizuzu engu-5, uphasela uphinde usebenze njengeqanda ku-iresiphi.
Amaqanda e-Flax ayenziwe ekwenzeni izimpahla eziphekwe amaqanda noma ama-vegan, futhi kulula ukulungiselela emineni uma uphuma amaqanda ekhaya.
Gcina ama-flaxseeds emhlabathini efrijini ukuze ulondoloze ukusha.
Ukwandisa okuqukethwe kwamaprotheni alawa mafutha omfutho, zama ukusakaza isipuni se-almond ibhotela phezulu. Ngaphandle kwamaprotheni, ibhotela le-almond lizofaka amafutha enempilo nenempilo kulezi zindlela ezithambile. Le recipe yesikhalati se-aproleti muffin inhle kakhulu ekudleni kwasekuseni noma ekudleni kwansuku zonke.
Yenza i-batch ekuqaleni kweviki futhi ujabulele ekufudumala ekhaya noma ekamelweni lokushisa kanye nokuhamba.