John Myers
Tse ka Hare
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metsoako
- 300 g matlha
- 150 g Morara o omisitsoeng kapa mehele e omisitsoeng ea apole
- 250 g oats
- 100 g Flaxseed e sithabetseng
- 150 g Buckwheat
- 150 g Peo ea soneblomo
- 125 g Peo ea mokopu
- 3 tbsp Peo ea Chia
- 3 tbsp Cinnamon
- Kokonate oli bakeng sa borashe
litaelo
- Qetella matsatsi a se nang peo ka masale a apole le likopi tse 2 tsa metsi ka paneng e nyane hoo e ka bang. Metsotso ea 5 ho fihlela e le bonolo. Haeba u sebelisa morara o omisitsoeng ho e-na le mehele ea apole, ha ho hlokahale hore e qhibililoe. Ebe u kopanya letsatsi, masale a apole le motsoako oa metsi ka blender le peo ea chia le sinamone ho peista.
- Kopanya metsoako e setseng 'me u tšollele motsoako oa letsatsi holim'a tsona. Ntho e 'ngoe le e' ngoe e lokela ho khomarela ha e kopane. Abela motsoako holim'a lakane ea ho baka e kentsoeng ka pampiri ea ho baka ebe o e hlatsoa ka oli. Ho 'na seo se ne se lekane hantle bakeng sa lakane e le 1 e kholo. Apeha ka ontong ea preheated ka likhato tse 180 holimo / tlase mocheso (kapa convection 160 degrees) ka rack e bohareng bakeng sa metsotso e ka bang 20. Tlosa 'me u khaole ka lisekoere kapa mekoallo, ebe u chesa metsotso e meng ea 10-15 ka mocheso o tšoanang.
- Ena ke risepe ea mantlha, ka mantsoe a mang. Kahoo o ka fapanyetsana lijo-thollo le lithollo kamoo u ratang kateng, feela litekanyo li lokela ho lula li tšoana.
Nutrition
Ho sebeletsa: 100gLikorolo: 378kcalLikhabohaedreite: 48.1gLiprotheine: 14.4gMafura: 14g
