John Myers
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nā mea hoʻohui
- 300 g lā
- 150 g Nā hua waina a i ʻole nā apo ʻāpala maloʻo
- 250 g Oatmeal
- 100 g ʻO ka hua flax i ʻoki ʻia
- 150 g Buckwheat
- 150 g ʻO nā hua'ōleʻa
- 125 g kaʻuala na anoano
- 3 ka palaoa Chia na anoano
- 3 ka palaoa 'Alaona
- ʻAila niu no ka palaki ʻana
Na Ke Kumu
- E hoʻomoʻa i nā lā hua ʻole me nā apo ʻāpala a me 2 kīʻaha wai i loko o kahi ipu liʻiliʻi no kahi kokoke. 5 minuke a palupalu. Inā hoʻohana ʻoe i nā huawaina ma mua o nā apo ʻāpala, ʻaʻole pono e hoʻomoʻi ʻia. A laila e hoʻohui i ka lā, nā apo apple a me ka hui ʻana o ka wai i loko o kahi huila me nā hua chia a me ke kinamona i kahi paʻi.
- E hoʻohui i nā mea i koe a ninini i ka hui lā ma luna o lākou. Pono e paʻa nā mea a pau ke hui ʻia. E hohola i ka hui ma luna o kahi pepa bakena i uhi ʻia me ka pepa bakena a kāhili ʻia me ka ʻaila. No'u ua lawa pono no 1 pepa nui. E hoʻomoʻa i ka umu preheated ma 180 degere ma luna / lalo wela (a i ʻole convection 160 degere) ma ka papa waena no kahi o 20 mau minuke. Wehe a ʻokiʻoki i loko o nā ʻāpana a i ʻole nā pa, a laila e hoʻomoʻa no kekahi mau minuke 10-15 i ka mahana like.
- He meaʻai kumu kēia, no laila e ʻōlelo ai. No laila hiki iā ʻoe ke hoʻololi i nā kīʻaha a me nā kernels e like me kou makemake, ʻo nā ʻāpana wale nō e noho like.
kino
Lawelawe: 100gKāleka: 378kcalKalepona 48.1gKumuʻiʻo: 14.4gMomona: 14g
