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Lihlahisoa:
- Linoelo tse 1 tsa kopi ho tloha zucchini;
- khalase e le 'ngoe ea phofo ea lijo-thollo e felletseng, kefir e tlaase ea mafura le oatmeal;
- khalase ea khalase;
- lehe - 1 pc .;
- morara o se nang peo - 3 tbsp. l .;
- hlama ea phofo ea ho baka - 1 tbsp. l .;
- soda - 1 tbsp. l .;
- letsoai le lenyenyane la leoatle le sinamone;
- tloaelo ea tsoekere e nkang tatso;
- walnuts - 150 g.
Ho pheha:
- Beat kefir ka lijo-thollo le korong ka motsoako. Tšela ka sekotlolo se ka thoko, e ke e eme halofo ea hora.
- Tsohle ka motsoako o tšoanang, kopanya botoro le tsoekere e nkelang pele, ebe u eketsa lehe, phofo le phofo ea ho baka, sirapo, letsoai le sinamone.
- Ka sekotlolo se tebileng, kopanya metsoako e hlahang ka bobeli, eketsa zucchini, morara o omisitsoeng le li-walnuts tsa fatše.
- Arola hlama e hlahisoang ebe e li-servings tse 12, beha lijaneng tsa muffin ebe o baka ka ontong. Mocheso ke li-degrees tsa 200. Ho itokisetsa ho hlahloba ka leino la meno, ho tla hlokahala metsotso e ka bang 30.
Ceke e 'ngoe le e' ngoe e na le protheine ea 4,8 g, mafura a 5 g, 19 g ea lik'habohaedreite le 130 kcal.
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