John Myers
Okuqukethwe
show
Izithako
- 250 g Ufulawa we-wholemeal spelled
- 100 g Ufulawa we-rye ophelele
- 1 iphakethe Imvubelo eyomile
- 7 g I-Rye inhlama emuncu esikhwameni
- 1 i-tsp Salt
- 1 i-tsp Uju
- 20 g Kunqunyelwe
- 20 g I-Amaranth
- 170 ml Ubisi olufudumele
- 2 tbsp Amafutha
- 2 tbsp Water
Imiyalelo
- Hlanganisa ufulawa, imvubelo eyomile, inhlama emuncu, usawoti, i-flaxseed ne-amaranth ndawonye.
- Bese ufaka ubisi, amafutha kanye noju bese uxova kahle! Vumela ukuphakama endaweni efudumele, emboziwe, cishe. 30/45 imizuzu!
Hlangisa ihhavini ukuya kuma-degree angu-250!
- Phinda uxove inhlama uyilolonge ibe isinkwa! Beka ebhodini lokubhaka elihlanganiswe nephepha lokubhaka bese ubeka amanzi (cishe 4 tbsp) nxazonke!
- Bhaka isinkwa kuhhavini cishe imizuzu eyi-15! Bese ubuyela emuva ku-200 ° degrees bese ubhaka futhi cishe imizuzu engama-30! Isinkwa silungile uma sizwakala singenalutho lapho ungqongqoza esisekelweni sesinkwa!
- Kuyeke kuphole!
Nutrition
Ukusebenzela: 100gAma-calories: 278kcalAmakhabhohayidrethi: 32.7gAmaprotheni: 8.1gAmafutha: 12.7g
