John Myers
Okuqukethwe
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Izithako
Izithako ezomile:
- 200 g oatmeal
- 70 g Ukhukhunathi ochaziwe
- 70 g Amantongomane aqoshwe kabuhlungu
- 50 g Amaconsi kashokoledi okubhaka-ubufakazi
- 50 g Imbewu exutshiwe nezikhwebu, isb. Ubhekilanga, imbewu yethanga, imbewu yesesame noma i-poppy, imbewu yefilakisi, njll.
- 20 g Ama-pops apelwa uju ngendlela othanda ngayo
Izithako ezimanzi:
- 130 g Uju oluwuketshezi noma isiraphu ye-agave
- 2 tbsp Noma shiya isiraphu ye-maple bese usebenzisa u-150 g esikhundleni sika-130 g uju
- 2 tbsp Uwoyela wejongilanga
- 2 tbsp Ijusi le-orange noma i-apula
- 1 tbsp Isinamoni
- 1 iphakethe Ushukela we-vanilla noma ibhodlela lesigamu le-butter-vanilla flavour
- 1 phina I-Nutmeg
- 1 phina Upelepele
Izithelo ezomisiwe:
- 150 g Omisiwe, cranberries, amabhilikosi omisiwe njll.
Imiyalelo
- Preheat ihhavini ukuya kuma-degree angu-175. Faka ishidi lokubhaka ngephepha lesikhumba.
- Hlanganisa zonke izithako ezomile ndawonye. Kwesinye isitsha, hlanganisa zonke izithako ezimanzi nezinongo. Bese uhlanganisa konke kahle bese usakaza ebhodini lokubhaka.
- Bhaka phakathi kuhhavini oshisayo cishe imizuzu engama-22-25, uvuselela ngokuphindaphindiwe (cishe njalo ngemizuzu emi-5) futhi uphendule i-muesli ukuze i-crispy elinganayo futhi ibe nsundu yegolide nhlangothi zombili. Bese uyikhipha bese ugoqa isithelo esomisiwe. Vumela uphole ngokuphelele. Lapho i-muesli ipholile, iba crispy.
- Gcina esitsheni esingangeni moya, khona-ke i-muesli eqinile ingagcinwa cishe. 4 amasonto. Ukunambitha okumnandi ngokwakho noma kuxutshwe nobisi olubandayo, iyogathi, i-quark, njll.
- Ngiphinde ngengeza isipuni esingu-1/2 sesinongo sikaphayi we-apula kanye nethisipuni elilodwa le-Kleene Lene lase-Herbaria.
Nutrition
Ukusebenzela: 100gAma-calories: 487kcalAmakhabhohayidrethi: 40gAmaprotheni: 9.5gAmafutha: 32.4g
