Li-Muffin tsena tse 3 tsa motsoako oa Blueberry li tla etsa hore u ikutloe joaloka ngoana hape

Litaba

• Li-Muffins tse bonolo tsa Blueberry Oat
• Tlhahlobo bakeng sa

Na o kile oa lakatsa ho hong ho futhumetseng le ho ncha ka ontong - empa ha u batle ho tsubella ka kichineng ea hau ho ntša metsoako e 20, ho etsa moferefere o moholo, 'me u emetse hora hore ho chesoe ho hong, ebe e nyamela ka lihora feela?

E botsa hape potso ena: Na ehlile u hloka lisebelisoa tseo kaofela ha u etsa thepa e besitsoeng? Kamora ho nahana hanyane, ke ile ka hlokomela hore ha o hloke metsoako e robeli ho isa ho e 10 - ehlile ha o hloke tse hlano.

Ke kamoo ke tlileng ka li-Muffins tsena tse nolofalitsoeng tsa Mini Blueberry Oat. Liresepe li bukeng ea ka e ncha ea ho pheha, Buka ea Cookbook e Molemo ka ho Fetisisa ea 3, eleng ho etsa diresepe habonolo le ka potlako - mme hangata li phetse hantle ho feta balekane ba bona ba setso. Sena ke 'nete haholo bakeng sa thepa e besitsoeng. Ho e-na le ho sebelisa phofo bakeng sa diresepe tsena, ke ile ka iketsetsa ka ho sebelisa li-oats tsa khale. Kenya li-oats ka har'a blender ebe li-oats li fihlela phallo e sa fetoheng. Ebe o sebelisa phofo ea oat ea DIY ka litsela tse fapaneng. (Ka mohlala, e fumaneha hape ho risepe ena ea 3-Ingredient, No-Bake Almond Oat Bites.)

Likarolo tse tharo tsa mantlha tsa risepe ena ke tse latelang:

• Li-oats tsa Khale: E kentsoe ka har'a phofo ka har'a blender, e tsoakane hantle le litholoana kapa meroho e hloekileng, joalo ka liapole ka har'a risepe ena. E boetse e fana ka fiber e qhibilihang, e bohlokoa hobane e thusa ho fokotsa lebelo leo tsoekere le mafura li kenang maling a hau ka lona, ​​ho u fa phepelo e tsitsitseng ea matla.
• Li-appleauce tse sa tsoekere: Applesauce e monate ka boeona, kahoo ha ho na lebaka la ho reka mofuta o tsoekere. Li-appleauce tse sa tsoekere li fana ka ts'oaetso ea tsoekere ea tlhaho ho linoelo tsena tsa oat. Hape ke motsoako o metsi (hammoho le oli ea mohloaare) e kopanyang le oats ea hau e omeletseng.
• Blueberries: Ho sa tsotellehe hore na u sebelisa monokotšoai o foreshe kapa o hatselitsoeng le o qhibilihisitsoeng, monokotšoai ona oa mebala e metle o eketsa monate le ho utloa molomo. Hape ke mohloli o babatsehang oa vithamine K, antioxidant vithamine C, le mineral manganese. Li boetse li tletse ka li-antioxidants tse bitsoang anthocyanidins, tse fumanoang lijong tse putsoa kapa tse khubelu ka 'mala. (Bala ka melemo e meng kaofela ea li-blueberries.)

Ntle le lisebelisoa tse tharo tse kaholimo, risepe ena e kenyelletsa lisebelisoa tse peli tse fumanehang habonolo tseo u seng u ntse u e-na le tsona lapeng: letsoai le oli ea mohloaare. Li-muffin tsena tsa mini oat li sebelisa oli ea mohloaare ka har'a batter ho eketsa mafura a phetseng hantle le ho fafatsa letsoai ho lekanya monate oa litholoana.

Li-Muffins tse bonolo tsa Blueberry Oat

E etsa: li-muffin tse 12

Nako ea ho pheha: metsotso e 18

Kakaretso ea nako: metsotso e 25

Lisebelisoa

• 1 senoelo se seholo-flake (ea khale) oats e halikiloeng
• 1 senoelo sa liapole tse sa tsoekere
• 1/2 senoelo sa blueberries, e ncha kapa e leqhoa 'me e qhibilihisoa
• 2 tbsp oli ea mohloaare, hammoho le ho feta bakeng sa pan ea mini muffin
• 1/8 tsp letsoai

Litsela

1. Preheat ontong ho ea ho 350 ° F.
2. Hlatsoa pane ea mini muffin ka oli.
3. Beha li-oats ka se-blender kapa processor ea lijo ebe u hula ho fihlela li-oats li fihlela bophahamo ba phofo, e ka bang motsotso o le mong. Kenya liapole, oli ea mohloaare le letsoai ebe u li kopanya ho fihlela li boreleli.
4. Beha motsoako oa oat ka sekotlolo se bohareng ebe ka bonolo u mena li-blueberries.
5. Ka mokhoa o ts'oanang arola batter har'a linoelo tsa muffin. Tlanya pane ea 'muffin holim'a khaontara makhetlo a' maloa ho tlosa bubble efe kapa efe ho batter. Tlatsa linoelo life kapa life tse sa sebelisoang tsa muffin ka metsi.
6. Bake ho fihlela li-muffin li le sootho ka khauta holimo, 'me e kentsoeng bohareng e tsoa e hloekile, hoo e ka bang metsotso e 18.

Copyright Toby Amidor, Buka ea ho pheha e ntle ka ho fetesisa e 3: Li-recipe tse 100 tse potlakileng le tse bonolo bakeng sa motho e mong le e mong. Robert Rose Books, Mphalane 2020. Setšoantšo se fanoe ke tumello ea Ashley Lima. Litokelo tsohle li sirelelitsoe.

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