John Myers
ọdịnaya
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Efrata
maka tupu mgwakota agwa
- 350 g ntụ ọka rye dum
- 350 g ntụ ọka ntụ ọka spelt
- 800 Ndị mililite Mmiri na -ekpo ọkụ
- 2 tablespoon Nri nnu
dum mgwakota agwa
- 500 g Ntụ ọka wit niile
- 200 Ndị mililite mmiri
- 20 g nnu
- 1 tablespoon Mkpụrụ sunflower a ṅara n'ọkụ
- 1 tablespoon Linseed
ntuziaka
- Gwakọta ntụ ọka rye, ntụ ọka spelt, ntụ ọka na mmiri n'ime mgwakota agwa ka guzoro n'abali.
- N'echi ya, wepụ ihe abụọ tablespoons nke utoojoo, tinye na obere ịghasa-top ite, nso na-echekwa na refrjiraeto. Enwere ike idobe ya maka izu 1-2
- Mgbe ahụ gbakwunye ntụ ọka wit dum, nnu na mmiri 200 ọzọ na mgwakota agwa, gwakọta nke ọma. Enwere ike ịrụ ọrụ n'ime mkpụrụ osisi sunflower a ṅara n'ọkụ ma ọ bụ mkpụrụ flax.
- Ọ bụrụ na ị chọrọ ime ogbe achịcha abụọ, tee ihe ndị ahụ griiz ma fesa ya na obere flaxseed ma ọ bụ oat flakes. Mgbe ahụ ka bilie maka awa 2-6 ọzọ, dabere na ọnụ ụlọ ahụ, ruo mgbe ọmarịcha dome malitere.
- Ị nwekwara ike ikwe ka ntụ ọka ahụ bilie n'ime nkata achịcha abụọ ejiri akwa towel na-acha ntụ ọka, na-enwe ma ọ bụ na-enweghị ọka sitere na ogbe achịcha, dịka masịrị gị.
- Kpoo oven ruo 200 Celsius ma mee ya maka nkeji 55-60, wepụ ogbe achịcha na pan ozugbo.
- ekwesịrị idobe oge nchere!
Nutrition
Na-eje ozi: 100gCalories: 175kcalCarbohydrates: 32.4gprotein: 6.3gAbụba: 2.1g
