I-Vegan Apple Walnut Flax Muffin

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 242

Amafutha - 10g

I-Carbs - 37g

Amaprotheni - 4g

Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 12

I-batch ye-muffin eyenziwe ngokwenza i-breakfasts elula kanye nokudla okulula, kepha igweme izimpahla eziphekiwe ezigcwele ushukela. Yenza ama-muffin enempilo ngokufaka ama-sweeteners yemvelo, izithelo ezintsha, okusanhlamvu okugcwele , izinongo ezifudumele, nama-walnuts ama-crunchy.

Ama-apula aqukethe i- quercetin , isakhi se-flavonoid (aka plant plant) enezici ezinamandla zokulwa ne-antioxidant. I-Cinnamon iqukethe futhi ama-antioxidants amaningi nama-walnuts aziqhayisa ama- omega-3 amafutha awaziwa ngamandla awo aphikisayo.

Ngaphezu kwalokho, lawa ma-muffin akwenziwa ngaphandle kwemikhiqizo yezilwane, ngakho-ke banokudla okunomsoco we-vegan.

Izithako

• 1 inkomishi ufulawa wonke-injongo
• 1 indebe lonke ufulawa we-pastry ufulawa
• 2 amathisipuni ukupheka soda
• ½ ithisipuni usawoti oshelelayo
• 1 ithisipuni umhlabathi sinamoni
• I-¼ ithisipuni isisu esisha
• ½ inkomishi i-maple isiraphu
• ½ inkomishi kancane kancane ushukela obomvu ogcwele
• 2 izinkomishi shredded apula (cishe 2 apula medium)
• I-¼ yamafutha ka-canola
• I-¼ indebe ye-appleauce engenaswidi
• 1 ithisipuni i-vanilla isuswa
• 1 inkomishi yobisi be-soy obungenaswidi
• ½ inkomishi i-walnuts eqoshiwe, ihlukaniswe
• 1/4 indebe yomhlabathi i-flax imbewu

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350F.
2. Khombisa i-pan-cup ye-12 ye-muffin ne-paper liners noma uchithe ngokupheka okungahambi kahle.
3. Esikhathini esitsha esiphakathi hlanganisa kokubili amafutha, i-baking soda, usawoti, isinamoni, kanye ne-nutmeg.
4. Esikhatsini sesinye isitsha se-whisk i-maple isiraphu, ishukela elibomvu, i-aple e-shredded, i-canola, i-appleauce, i-vanilla, nobisi lwe-soy.
5. Hlanganisa ingxube yezithelo ukuze umise izithako ukwakha i-batter. Hlanganisa i-flax ne-walnuts, ugcine cishe izipuni ezimbili ze-walnuts.

1. I-Scoop ibhalela emathini amaminerali.
2. Fafaza ama-walnuts asele bese ubhake imizuzu engu-20 kuya kwangu-25 noma kuze kufike i-toothpick ehlanzekile kusukela enkabeni.
3. Vumela ukupholisa okungenani amaminithi angu-20 ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Esikhundleni sama-apula, zama lezi zimfucumfucu nge-izaqathi ezigayiwe noma ibhanana elifihliwe ukuze uthole iphrofayli ehlukene yomsoco. Izaqathe zinikeza i- carotenoids , kanye nobhanana umthamo onempilo we-potassium.

Ufulawa wonke we-wheatry we-wheatry uhlinzeka kahle kakhulu futhi kunambitheka kancane kancane. Ukubuyisela konke ufulawa ngokolweni ogcwele kwenza ama-muffin aome, kepha ukuhlukaniswa kuka-50-50 kokukolweni konke kanye nenhloso yonke kusebenza kahle.

Amathiphu wokupheka nokukhonza

Faka ama-apula asetshenzisiwe usebenzisa i-grater ebhokisini noma iprosesa yokudla ehambisana ne-blade-blade; gcoba ithawula leshidi ngokufutshane ukuze ususe noma yimuphi umswakama owedlulele.