John Myers
Mukati
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Ingredients
kuitira pre-mukanyiwa
- 350 g Wholegrain rye hupfu
- 350 g Wholemeal spelled flour
- 800 Mamiriyoni Mvura inodziya
- 2 mupuni mukanyiwa
mukanyiwa wose
- 500 g Hupfu hwese hwegorosi
- 200 Mamiriyoni Mvura
- 20 g munyu
- 1 mupuni Mhodzi dzesunflower dzakakangwa
- 1 mupuni Yakasimbiswa
Instructions
- Sakanidza hupfu hwe rye, hupfu hwakatsetseka, muto wakaoma uye mvura muhupfu uye rega umire usiku hwose.
- Pazuva rinotevera, bvisa maspuni maviri ehupfu, uise mudiki diki-top jar, kuvhara uye kuchengeta mufiriji. Inogona kuchengetwa kwemavhiki 1 - 2
- Zvadaro wobva wawedzera hupfu hwose hwegorosi, munyu uye imwe 200 ml yemvura kune mukanyiwa, fungai zvakanaka. Zvichida shanda mumhodzi shoma dzesunflower dzakakangwa kana mhodzi dzeflakisi.
- Kana iwe uchida kugadzira marofu maviri echingwa, zora marapi uye usasa nekadiki flaxseed kana oat flakes. Zvadaro rega kusimuka kwemamwe maawa 2-6, zvichienderana nekupisa kwekamuri, kusvikira dome rakanaka raumbwa.
- Iwe unogona zvakare kurega mukanyiwa uchikwira mumabhasikiti maviri echingwa akaputirwa nefurawa yetii tauro, ine kana isina tsanga kubva pani yechingwa, sezvaunoda.
- Preheat oven kusvika 200 ° uye gadzira 55 - 60 maminitsi, bvisa zvingwa zvechingwa kubva pani pakarepo.
- nguva dzekumirira dzinofanira kucherechedzwa!
udyo
Kubatira: 100gCalories: 175kcalCarbohydrate: 32.4gMapuroteni: 6.3gMafuta: 2.1g
