John Myers
Mukati
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Ingredients
- 300 g Wholemeal spelled flour
- 200 g Upfu hwegorosi
- 1 packet Mbiriso itsva
- 1 tsp munyu
- 1 tbsp Olive mafuta
- 300 ml Mvura inodziya
- Sunflower mbeu
- Flaxseed yakapwanyika
Instructions
- Isa hupfu mundiro huru uye uite hunyoro pakati. Bvisa mbiriso itsva mune izvi. Isai munyu nemafuta emuorivhi pamucheto uye zvishoma nezvishoma mudururire mvura inodziya pamusoro pembiriso uye musanganise zvose muhupfu hwakatsetseka. Dhavhara uye rega kusimuka munzvimbo inodziya kwemaminitsi makumi matatu.
- Knead zvakare muchidimbu uye gadzira 9 mipumburu kubva mukanyiwa. Pre-heat oven kusvika 220 degrees Celsius.
- Isa mhodzi dzesunflower pandiro yakatsetseka uye dzvanya pasi pemupumburu wega wega kamwe chete, wozoisa pabiki rakagadzirwa nebepa rekubheka. Nyoresa pamusoro pemapumburu nemvura shoma (bhurashi kana kupfapfaidza) uye isa mbeu yeflakisi yakakundikana pairi, dzvanya pasi zvishoma. Fukidza mipumburu netauro rekicheni uye rega kusimuka kwemamwe maminetsi gumi.
- Bika muchoto pahupamhi hwepakati kwemaminitsi makumi maviri. Good Appetite!
udyo
Kubatira: 100gCalories: 172kcalCarbohydrate: 27.1gMapuroteni: 4.3gMafuta: 5g
