Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 109
Amafutha - 7g
I-Carbs - 12g
Amaprotheni - 2g
Ingqikithi Isikhathi esingu- 130 min
Lungisa amaminithi angu-10 , Pheka amaminithi angu-120
Izinkonzo ezingu-10 (2x2-intshi square ngayinye)
Cishe usetshenziselwa ukususa noma ukuyeka izithako ukwenza isidlo senhliziyo-enempilo ye-avocado ebhotela, i-yogurt yamaGreki ukuze uthole ukhilimu ushizi, kanye ne-turkey yenkomo izibonelo zakudala. Kulesi iresiphi, uzobe ukhangisa izintandokazi ezihlukahlukene nezithakazelisayo ukuze uphakamise ubuningi bezakhi zekholethi endala.
I-flavanols emkhokotshi omnyama ngokwayo inikeza izinzuzo zenhliziyo yakho , kuhlanganise nokuvimbela ukuvimbela ukuvimbela. Lezi zigxila ezinhlotsheni ezimnyama, ngakho-ke ukusebenzisa ama-chips amnyama, ama-sweet or sweet-sweet chips angcono kakhulu.
Thola ubuciko ngama-toppings. Hlela inani elingu-5 nantathu ehlukene yamantongomane nezinhlobo zamafutha we-fibre namafutha e-polyunsaturated aphilile enhliziyweni, uhlobo olulodwa lwezithelo zomshukela olwengeziwe olwenzelwe ubumnandi bemvelo, nokuthile okufunayo, kungakhathaliseki ukuthi kukhona amakhemikhali amahalananda amasha, ama-coconut flakes, noma okunye okunye. Sinikeza iziphakamiso ezimbalwa ngezansi.
Izithako
- Ama-ounces angu-6 amnyama, amnandi, noma amnandi ushokoledi chips
- I-isipuni esingu-1 emhlabathini i-flaxseed
- Isipuni esingu-1 e-almonds eqoshiwe
- Isipuni esingu-1 esingenama-cocoti angenaswidi
- Isipuni esingu-1 oqoshiwe ama-apricot omisiwe
- 1 isipuni semifino eluhlaza ithanga
- 2 wezipuni oqoshiwe walnuts
- 2 wezipuni amakhemikhali amahalananda amasha (ozikhethela)
Ukulungiselela
1. Faka i-pan ikhekhe ngephepha lesikhumba futhi ugqoke kancane ngokupheka. Beka eceleni.
2. Esigodini esincane, hlanganisa zonke izinsipho zakho bese ubeka eceleni.
3. Gcwalisa ibhodlela elincane ngamasentimitha amabili wamanzi bese uletha esimeni. Beka isitsha sokushisa emgqeni bese ubeka ushokoledi kuwo, uvumele ukuba uncibilike ngenkathi ugxuma nge-spatula yerabhagi ukuze ingashisi. Qinisekisa ukwenza lokhu phezu kokushisa okuphansi.
Qhubeka kuze kube yilapho yonke ushokoledi incibilika, bese ususa ukushisa bese uvumela ukupholisa umzuzu owodwa.
4. Thela ushokoledi ocibilikile ephepheni lesikhumba bese ubhebhezela nge-spatula. Kufanele uqede nge-piece ye-4x10.
5. Fafaza ama-toppings phezu kwechocolate.
6. Beka amagxolo esiqandisini amahora angu-1 ukuze ushinyane futhi unzima, bese uwaphuka ube yizicucu futhi ujabulele. Gcina izinsalela esitsheni esiphezulu somoya esiqandisini.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le recipe ifaneleke kakhulu uma kuziwa kuma-toppings. Ungakhetha noma yimaphi amantongomane ongayathanda, kungakhathaliseki ukuthi ama-walnuts, ama-almonds, noma ama-macadami achotshoziwe. Uma kuziwa kumbewu, izinketho ezidumile zihlanganisa i-chia ne-pepitas. Hamba noma yiziphi izithelo ezomile oyithandayo-ama-apple disks, ama-apricot, i-papaya, i-kiwi, imango, iqhwa ama-strawberries omisiwe, ama-banana chips. Vele uqiniseke ukuthi abanawo ushukela owengeziwe. Okokugcina, uma ungayithola futhi engabizi kakhulu, ukwengeza ama-arikriyamu ama-aril akhombisa ukuklashwa okusha kanye nombala kanye nokwanda kwevithamini C.
Ama-flakes angakhiwa ama-coconut noma ayenayo noma imbewu iyasebenza futhi.
Ukuze uthole izinhlobo ezihlukahlukene ze-peanut buttery, gubungela isipuni se- peanut butter enqotshini encibilikisiwe, esikhundleni se-flaxseed, noma ukushisa isipuni se-bhotela ebhilikini elimnandi nge-isipuni samanzi, uphonsa ushokoledi ngemva kokusakazeka esikhwameni iphepha, bese liwuzungeza ngomese.
Amathiphu wokupheka nokukhonza
Izikhombisi-ndlela zokuqamba usebenzisa i-broiler ka-DIY kabili. Sebenzisa okungokoqobo uma unayo. Ungaphinda ucofe ushokoledi ku-microwave, kodwa inqubo iba nzima kakhulu. Yenza kanjalo ngezikhathi zemizuzwana engu-10, uvuselela phakathi kweyodwa.