Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 215
Amafutha - 10g
I-Carbs - 30g
Amaprotheni - 5g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-25 , Pheka iminithi engu-20
Izinkonzo 12
Yini engcono kunokuba ibhotela le-peanut, ubhanana , nelekholethi ebhaliswe emanzini? Lawa ma-muffin enhle angadliwa ngesidlo sasekuseni, njenge-snack, noma i-dessert.
Ngokungafani nezimpahla eziningi zokubhaka ezingenakolweni, lezi zihlala zimanzi izinsuku ezimbalwa. Ngenxa yokufakwa kwezithako eziningi ezihlwabusayo okufanele zilawulwe ingxenye ukuze zigcine ngaphansi kwe-FODMAP, unamathele ku-one of these muffins ngesidlo noma isiphuzo.
Izithako
- I-¾ indebe eqoshiwe
- 1 indebe ye-lactose
- ½ inkomishi ibhotela
- ½ indebe ephethe ishukela elibomvu elimnyama
- I-½ inkomishi yamabhanki aphephe
- 1 ithisipuni i-vanilla isuswa
- 1 indebe kanye nezipuni ezimbili ezifakwe ufulawa we-sorghum (112 amagremu)
- 2 amathisipuni opheka powder
- ½ ithisipuni usawoti
- 1 iqanda elikhulu
- ½ inkomishi encane ye-mini semisweet chocolate
Ukulungiselela
- Preheat ovini ku-375F. Gqoka i-12-cup cup muffin pan nge-baking spray noma amafutha.
- Esikhathini samanzi esine-quart 2, hlanganisa ama-oats nobisi. Letha emathunjini ekushiseni okukhulu okuphakathi, bese unciphisa ukushisa ukuze ugcine ukuma okuphansi kakhulu. Pheka, ivuselela ngezikhathi ezithile, kuze kufike ama-oats aminyene, ahlanzekile, futhi iningi lamanzi lithwetshiwe, imizuzu emi-3 ukuya kwemihlanu.
- Susa ekushiseni bese ugxila ebhokisini le-peanut kuze kube yilahlezi. Engeza ushukela obomvu bese ugxuma kuze kuhlanganiswe kahle. Hlanganisa ubhanana obucibilikile kanye ne-vanilla. Hlanganisa ingxube eceleni kokugqugquzela ngezikhathi ezithile kuze kube yilapho kulukhuni, imizuzu engu-3 kuya kwemi-4.
- Engeza iqanda bese uvuselela ukuhlanganisa, uqiniseke ukuthi uhlahlela phansi phansi lapho uxuba.
- Esikhathini esitokisini esincane, hlanganisa ufulawa we-sorghum, i-powder yokupheka, nosawoti. Hlanganisa ingxube ye-ufulawa engxenyeni ye-oatmeal kuze kube kungekho streaks ehlala.
- Izipuni ezimbili ze-chocolate ze-chips zokufafaza phezulu kwe-muffin; gqugquzela konke okuyi-batter.
- Hlukanisa i-batter ibe yizinkomishi ezingu-12 ze-muffin; ngamunye kufanele acishe agcwale. Bhaka phakathi kwehhavini kuze kutholakale umbala obomvu wegolide oluzungezayo emaphethelweni futhi i-toothpick efakwe phakathi nendawo iphuma ehlanzekile, imizuzu engu-18 kuya kwangu-20.
- Beka i-pan nge-rack yokupholisa. Uma ama-muffin asefudumala, sebenzisa ummese nxazonke kombebe we-muffin ukuze ukhulule futhi uhlobise ama-muffin ezinhlangothini zawo ezinkomeni zokupholisa. Lokhu kuzokuvimbela ama-muffin ukuba abe yinkinga.
Izinguquko kanye nezakhiwo
Ukuze wenze le recipe-free-recipe, sebenzisa ama -oats angenayo i-gluten eqinisekisiwe .
Amathiphu wokupheka nokukhonza
Ungaphumi ukupheka ama-oats noma ama-muffin wakho azoba omile futhi aphephe.
Nakuba sincoma ukuhlunga, noma ngisho nokulinganisa, ukuhlunga imiphumela engabonakali ekubheni okungenayo i-gluten, usengenza le recipe ngaphandle kwe-sifter. Fluff ufulawa we-sorghum ngemfoloko, bese usebenzisa indebe yezinga eli-1 esikhundleni sekomishi elingu-1 kanye nezipuni ezimbili zefulawa olufakwe ku-recipe.
Ama-muffins azohlala enomanzi izinsuku eziningana kuya kwezingu-3 ekamelweni lokushisa.
Ngemuva kwezinsuku ezimbili kuya kwezingu-3, isiqandisini kuze kube sevikini eli-1 noma ukufisa ama-muffins esitsheni esingenalutho.
Zonke izimpahla ezibhayiwe ezingenakolweni zizuza ngokuphinda uphinde uphuthukise i-microwave yalokho ukunambitheka okuphekiwe nje nokuthungathwa okungenamgwaqo, imizuzwana engu-10 ukuya kwangu-20 kumandla aphezulu noma nje kuze kube yilapho imfudumala. Ungapheli ngaphezulu. Ukuze uphinde uvuselele ama-muffin avela efriziwe, i-microwave kuze kube yilapho kufudumele, imizuzwana engu-25 kuya kwangu-30.