John Myers
ọdịnaya
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Efrata
- 1 tbsp Chia osisi
- 80 g Dates enweghị nkume
- 130 g ntụ ọka ntụ ọka spelt
- 40 g Tef flakes ma ọ bụ ntụ ọka
- 60 g Mkpụrụ ala, dịka hazelnuts
- 0,5 tsp pawuda
- 0,5 tsp Cardamom
- 4 tbsp Maple sirop
- 3 tbsp Mmiri ara
- 1 tbsp Mkpụrụ flax a gwepịara egwepịa
- 80 g Mmiri mmiri oyibo
ntuziaka
- Na-ekpuchi 1 tablespoons nke mkpụrụ osisi chia n'ime iko mmiri (ihe dịka 3 - 4 tablespoons mmiri). Mee ka ọ gbanye ihe dị ka nkeji 10-15 ruo mgbe ụdị jelii malitere. Bee ụbọchị ndị ahụ nke ọma.
- Jiri nwayọ gwakọta / gwakọta ihe niile dị na igwe nri ka ọ bụrụ ntụ ọka. Jiri aka gị kpụzie bọọlụ nwere nha ma tinye n'ime mpempe akwụkwọ ejiri akwụkwọ esi mmiri kpuchie ya. Jiri ndụdụ pịa larịị.
- Ime na oven preheated na 180 degrees na-ekesa ikuku (ma ọ bụ 200 degrees n'elu / ala okpomọkụ) maka 15-17 nkeji. Mgbe ahụ, hapụ ya ka ọ dị jụụ ma chekwaa ya n'ime akpa ikuku.
Nutrition
Na-eje ozi: 100gCalories: 210kcalCarbohydrates: 47.7gprotein: 1.9gAbụba: 0.9g
