Mokhoa oa ho etsa lijo-thollo bareng lapeng

Litaba

• 1. Banana ea lijo-thollo tsa banana e nang le morara o omisitsoeng
• 2. Sebaka sa lijo-thollo sa apolekose le sa almonde
• 3. Sebaka sa lijo-thollo sa Hazelnut

Ho etsa bareng ea lijo-thollo lapeng ke khetho e ntle ea ho ja seneke e phetseng hantle sekolong, mosebetsing kapa leha o tsoa boikoetliso.

Mekoallo ea lijo-thollo e rekisoang lisuphamaketeng e na le lidae le lithibelo tse ka lematsang bophelo bo botle esita le tahlehelo ea boima ba 'mele ka nako, eseng khetho e ntle ho ba batlang lijo tse nang le liindasteri le tse phetseng hantle.

Ka tlase ke diresepe tse tharo tse ntle tse nang le phepo e ntle ea lijo-thollo, tse nang le fiber le likhalori tse tlase.

1. Banana ea lijo-thollo tsa banana e nang le morara o omisitsoeng

Lisebelisoa:

• Libanana tse 2 tse butsoitseng
• 1 kopi (oats) ea habore e phuthetsoe
• 1/4 senoelo (sa tee) sa quinoa
• Khaba e 1 ea peo ea sesame
• 1/4 senoelo (tee) se kentse plums e ntšo
• 1/3 senoelo (tee) sa morara o omisitsoeng
• 1/2 senoelo sa walnuts e khethiloeng
   

Litokisetso

Mohato oa pele ke ho nosetsa quinoa, 'me ho e etsa feela ho tšela quinoa ka makhetlo a mabeli a metsi, metsotso e 5. Ebe o lokela ho kenya metsoako e latelang ho li-processor tsa lijo: oats, quinoa e seng e noselitsoe, halofo ea li-plums, morara o omisitsoeng le linate. Kamora hore motsoako o qale ho thatafala haholoanyane, eketsa banana e khotliloeng, ho fihlela e ba boima bo ts'oanang. Kamora moo o lokela ho eketsa lisebelisoa tse ling kaofela hape le sesame ebe o li hlohlelletsa ka matsoho a hau, ntle le ho sebelisa processor, hore bareng e be crunchy haholoanyane.

Ka pampiri ea ho baka e tlotsitsoeng kapa e koahetsoeng ka pampiri e entsoeng ka letlalo, beha hlama ka sebopeho se likhutlo li 'ne ebe u chesoe metsotso e 20-25. E ka bolokoa ka sehatsetsing, e koaetsoe hantle ka pampiri e entsoeng ka letlalo 'me e nka beke e le' ngoe.

2. Sebaka sa lijo-thollo sa apolekose le sa almonde

Lisebelisoa:

• ½ senoelo (tee) sa lialmonde
• Li-apricot tse omisitsoeng tse 6
• ½ senoelo (tee) apole e se nang metsi
• 1 lehe le lesoeu
• 1 kopi (oats) ea habore e phuthetsoe
• 1/2 senoelo (tee) raese e ikhohomosang
• Khaba e 1 ea botoro e qhibilihisitsoeng
• 3 tablespoons ea mahe a linotši

Litokisetso

Kenya metsoako e latelang ka setshelong pele: apolekose, apole le makhooa a mahe a otliloeng habobebe ebe u a kopanya. Joale o lokela ho eketsa botoro, mahe a linotši, raese e ikhohomosang le li-oats tse phuthetsoe, o kopanya ntho e ngoe le e ngoe hantle haholo ka matsoho a hau, ho fihlela e lekana.

Etsa likhutloana tse nyane ebe o chesoa ka ontong e mahareng, e koahetsoeng ka pampiri e entsoeng ka letlalo, metsotso e 20, ho fihlela bokaholimo bo le bosootho ba khauta.

3. Sebaka sa lijo-thollo sa Hazelnut

Lisebelisoa:

• 2 tablespoons ea peo ea mokopu e nang le majoe
• 2 tablespoons cashew
• 2 tablespoons ea hazelnut
• 2 tablespoons ea sesame
• 2 tablespoons ea morara o omisitsoeng
• 1 kopi (ea tee) ea quinoa
• Matsatsi a 6 a omisitsoeng
• Banana e le 1

Litokisetso

Nosetsa quinoa ka ho e tšela linoelong tse 2 tsa metsi ebe oe tlohella hore e ineke metsotso e 5. Ebe u eketsa halofo ea mokopu, cashew, hazelnut, sesame, morara o omisitsoeng le ho beha peo ho sesebelisoa sa lijo ho fihlela ho fumanoa motsoako oa junifomo. Ebe u eketsa banana ebe u otla metsotsoana e seng mekae. Qetellong, eketsa metsoako e meng kaofela 'me u bake ka metsotso e 20-25, ho fihlela khauta.

Ho thibela hlama hore e se ke ea khomarela pan, o tlameha ho tlotsa pan kapa ho e beha hore e bake ka tlas'a pampiri ea letlalo.

Shebella video e latelang 'me u bone mohato ka mohato oa kamoo u ka lokisang mekoallo ea lijo-thollo malapeng: