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Lihlahisoa:
- oatmeal - 1 senoelo;
- botoro - 50 g;
- mahe - li-pcs tse 3 .;
- chisi e nang le mafura a tlase - 200 g;
- mokopu - 700 g;
- kumquat - 200 g;
- ginger ea fatše - 1 tsp;
- phofo ea ho baka
- ho latsoa letsoai le sebaka se tloaelehileng sa tsoekere.
Ho pheha:
- Kopanya halofo ea chisi ea chisi, lehe le le leng, botoro, sopho e tsoekere le letsoai ka blender. Ebe u eketsa phofo le phofo ea ho baka, khaba tsohle hape. Peta hlama e hlahang filiming e khang ebe u kenya sehatsetsing metsotso e 15.
- Khaola mokopu ka li-cubes tse nyane, chop kumquat (e jeoa hammoho le lekhapetla). Kopanya tsohle, eketsa ginger.
- Arola hlama likarolo tse tharo, kopanya tse peli hape. E fetole boholo ba eona sedikeng, e chenche ka hloko ho e pane ea likuku (ho ea tlase). Ho tloha karolong e nyane ea hlama, theha soseau ho potoloha hlobo ea hae, e behelle ka thoko.
- Beha thepa.
- Beha mahe a 2 ka protheine e setseng ho tloha ho ea boraro, eketsa halofo ea bobeli ea chisi ea chisi, sebaka sa tsoekere, otla hape. Tšela motsoako o tsoang holimo ho tlatsoa.
- Preheat ontong ho likhato tse makholo a mabeli, beha kuku mme o qale ho beha leihlo ka hloko. Ho tla nka metsotso e ka bang 30. Empa haeba kuku e qala ho soothoha pejana, ke nako ea ho e ntša.
Bakeng sa ligrama tse 100 tsa kuku, ho na le kcal tse 127, 7 g ea protheine, 5 g ea mafura, 14 g ea lik'habohaedreite.
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