Recipe ea kaka ea lijo bakeng sa lefu la tsoekere

Litaba

• Plum le oat kaka
• Cake ea lamunu le ea almonde e nang le tlatso
• Lijo tse tsoekere tse sootho

Likuku tsa lefu la tsoekere ha lia lokela ho ba le tsoekere e ntlafalitsoeng, hobane e ananeloa habonolo mme e lebisa ho li-spikes tsoekere ea mali, e mpefatsang lefu lena le ho thatafalletsa kalafo. Ntle le moo, mofuta ona oa kuku o tlameha ho ba le fiber e ngata haholo, kaha e thusa ho liehisa le ho laola ho monoa ha lik'habohaedreite, ho lumella maemo a tsoekere maling hore a lule a leka-lekana.

Le ha li loketse batho ba nang le lefu la tsoekere, likuku tsena ha lia lokela ho jeoa khafetsa hobane, leha li na le lik'habohaedreite tse fokolang, li ka fetola maemo a tsoekere ha li jeoa khafetsa. Kahoo, diresepe tsena ke tsa liketsahalo tse khethehileng feela.

Plum le oat kaka

Recipe ena ha e na tsoekere e ntlafalitsoeng, hape, e na le fiber, oats le plum e ngata, tse thusang ho laola maemo a tsoekere ea mali. Kahoo, ke khetho e ntle ho li sebelisa meketjaneng ea matsatsi a tsoalo ea bana ba nang le lefu la tsoekere.

Lisebelisoa

• Mahe a 2;
• 1 senoelo sa phofo ea koro e felletseng;
• 1 kopi ea li-flakes tse tšesaane tse phuthetsoeng;
• 1 tablespoon ea margarine e bobebe;
• 1 senoelo sa lebese le khutsitsoeng;
• Senoelo se le seng se sa tebang sa sopho ea phofo;
• 1 teaspoon ea phofo e bakang;
• Li-plums tse ncha tse 2.

Mokhoa oa ho itokisa

Otla ka motsoako, kapa se-blender, mahe, sejo se tsoekere le majarine, ebe butle-butle kopanya oats, phofo le lebese. Ka mor'a hore hlama e tsoakane hantle, eketsa phofo ea ho baka le li-plums ka likotoana tse nyane. Kopanya hape ebe o kenya pane e tlotsitsoeng, o siee ho pheha ka ontong hoo e ka bang 180º bakeng sa metsotso e ka bang 25.

Kamora kuku e se e lokile, o ka fafatsa sinamone phofo, hobane e boetse e loketse lefu la tsoekere.

Cake ea lamunu le ea almonde e nang le tlatso

Keke ena ha e na tsoekere e ntlafalitsoeng ebile e na le lik'habohaedreite tse tlase, e nang le ligrama tse 8 feela selae, 'me e ka sebelisoa meketjaneng ea matsatsi a tsoalo bakeng sa batho ba nang le lefu la tsoekere.

Lisebelisoa

• 1 lamunu;
• 2 tablespoons ea khase ea lamunu;
• Mahe a 6;
• 250 g ea phofo ea almonde;
• Khaba e 1 ea phofo ea ho baka;
• ¼ ea khaba ea letsoai
• 4 tablespoons ea monate;
• Khaba e 1 ea tlhahiso ea vanilla;
• 115 g ea chisi ea tranelate;
• 125 ml ea yogurt e sa tsoekere e sa tsoekere.

Mokhoa oa ho itokisa

Khaola lamunu likotoana tse 4 ebe u tlosa lipeo. Ebe oe kenya ka har'a blender ebe o kopanya ho fihlela o fumana motsoako o ts'oanang. Kenya mahe, phofo ea almonde, tomoso, senotlolo, vanilla le letsoai 'me u otle hape ho fihlela ntho e ngoe le e ngoe e tsoakane hantle. Qetellong, arola motsoako ka mefuta e 'meli e tlotsitsoeng hantle ebe o chesa ka 180 at C metsotso e ka bang 25.

E le ho tlatsa, kopanya chisi ea tranelate le yogurt ebe u eketsa khase ea lamunu le khaba e 'ngoe ea senotlolo.

Ha kuku e bata, khaola bokaholimo ba kuku ka 'ngoe ho e etsa e leka-lekaneng le ho kopanya likarolo, o behe ho tlatsoa lipakeng tsa lera ka leng la kaka.

Lijo tse tsoekere tse sootho

Mofuta ona oa chokolete e ratoang e sootho brownie, ntle le ho ba monate, e na le tsoekere e nyane haholo, e qoba li-spikes tse tsoekere tsa mali tse tloaelehileng tsa mahobe a mang. Ntle le moo, kaha ha e na lebese kapa lijo tse se nang gluten, e ka boela ea jeoa ke batho ba nang le lefu la celiac kapa ho se mamellane ha lactose.

Lisebelisoa

• 75 g ea phofo ea cocoa e sa tsoekere;
• 75 g ea phofo ea buckwheat;
• 75 g ea phofo ea raese e sootho;
• 1 teaspoon ea phofo e bakang;
• 1 teaspoon ea xanthan gum
• ¼ teaspoon ea letsoai
• 200 g ea chokolete e nang le cocoa e fetang 70%, e khaotsoe likotoana tse nyane;
• 225 g ea sirapo ea agave;
• 2 di-teaspoon tsa vanilla e nkiloeng;
• 150 g ea banana e mashed;
• 150 g ea lero la apole le sa tsoekere.

Mokhoa oa ho itokisa

Preheat ontong ho fihlela ho 180º C ebe u tšela pane e sekwere ka mokato o mosesane oa botoro. Ebe o sefa sefahleho sa cocoa, phofo, tomoso, gantam le letsoai ka setshelong ebe u hlohlelletsa ho kopanya.

Noa chokolete e khaotsoeng likotoana ka bateng ea metsi, hammoho le agave ebe o eketsa ntšitsoeng vanilla. Beha motsoako ona holim'a metsoako e ommeng ebe u kopanya hantle ho fihlela o boreleli.

Qetellong, kopanya banana le lero la apole ebe u kenya motsoako ka pane. Boha ka ontong metsotso e ka bang 20 ho isa ho e 30 kapa ho fihlela o khona ho kenya fereko ntle le ho e siea e le litšila.

Sheba video e latelang ea hore na u ka latela lijo tse nepahetseng le tse leka-lekaneng joang ho lefu la tsoekere: