Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 218
Amafutha - 6g
I-Carbs - 37g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 8
Ucindezelwe isikhathi ekuseni? Esikhundleni sokuqeda ukudla kwasekuseni, zama la makhukhi okudla kwasekuseni okwenziwe ngaphambili. Zigcwele oats ogcwele okusanhlamvu, futhi zindlela enhle yokusebenzisa i-zucchini yakho yehlobo ehlobo.
Lawa makhukhi ayothengisa okunye okuvelele kokudla okunomsoco. Izithelo zomzimba wonke zilwa nokuvuvukala, ama-veggies aluhlaza agcwele ama -antioxidants avikela amangqamuzana , futhi ama-walnuts anika ama-omega-3 fatty acids ukukhuthaza isikhumba, ubuchopho kanye nenhliziyo yezempilo. Akukho lutho olungalungile ngezinye izikhukhula ezingaphezulu kwasekuseni, akunjalo?
Izithako
- 1 zucchini encane
- ¾ inkomishi ufulawa wonke
- ½ ithisipuni usawoti oshelelayo
- ½ ithisipuni i-baking powder
- ½ ithisipuni isinamoni
- ¼ indebe ukukhanya ushukela brown, kancane egcwele
- ½ inkomishi ushukela granulated
- 3 wezipuni ibhotela elingenalutho, lokushisa ekamelweni
- 1 iqanda elikhulu
- 1 ithisipuni i-vanilla isuswa
- I-1½ izindebe ezigoqiwe
- ½ inkomishi i-walnuts eqoshiwe
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F.
- I-zucchini ekhishwe kahle esebenzisa i-grater ibhokisi.
- Hlanganisa i-zucchini ephepheni leshidi. Ngenisa ngomusa ukukhipha okunye uketshezi; beka eceleni.
- Esigodini esiphakathi, funda ndawonye ufulawa, usawoti, i-powder baking kanye nesinamoni.
- Ukusebenzisa umxube wezandla noma umxube wokuma ohlangene nesinamathiselwe, ukukhilimu ndawonye noshukela kanye nebhotela esitsheni esihlukile kuze kufike ukukhanya nokukhanya.
- Engeza iqanda ne-vanilla engxenyeni yebhotela bese uxuba kuze kuhlanganiswe.
- Faka ama-oats kanye ne-zucchini.
- Ekugcineni, hlanganisa ama-walnuts uze uhlangane nje.
- Spoon izikhukhula ezincane zenhlama (cishe 1/4 indebe ngayinye) epanini leshidi elihlanganiswe nephepha lesikhumba.
- Bhaka imizuzu engu-18 kuya kwezingu-20, kuze kube yilapho ingabonakaliswa kalula emaphethelweni.
- Dlulisela emgqonyeni wokubhaka futhi uphelele ngokuphelele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma i-zucchini ingekho ngenkathi, yenza lawa makhukhi asekuseni nge isanqante eqoshiwe, i-apula, noma iphakathi kwe-pear.
I-Cinnamon iyancoma ama-flavour lapha kahle kodwa futhi ihlola nezinye izinongo ezifudumele ezifana ne-cardamom, nutmeg, noma ngisho ne-turmeric.
Amathiphu wokupheka nokukhonza
Le recipe izokwenza amakhukhi angaphakathi angu-16 noma amakhulu angu-8 amakhulu. Khonza inguqulo encane ngezithelo ezintsha nesilazi yobisi, kodwa ukuze uthole ukudla kwasekuseni lapho uhamba khona ukhetha usayizi omkhulu.
Gcina esikhwameni sokuvuselela kwi-counter izinsuku ezimbili noma efrijini kuze kube izinyanga ezintathu. Khonza efudumele noma ekamelweni lokushisa.