LIAPOLE TSE HALIKILOENG KA LINATE

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Lihlahisoa:

liapole tse peli tse bohareng;
feiga e le 'ngoe e ncha;
lamunu e le 'ngoe;
khaba ea linate tsa cashew tse sithabetseng;
halofo ea khaba ea sinamone ea fatše.

Ho pheha:

Ka liapole tse hlatsoitsoeng, khaola sekoaelo se holimo, se behelletsoe ka thoko, se tla tla thusa haufinyane. Tlosa li-cores ho liapole.
Ka Orange, tlosa halofo ea thispone ea zest. Fafatsa lero ho tsoa makhapetleng, tšela thispone e le ngoe ka sekotlolo se ka thoko, sebetsa liapole ka chelete e setseng e le hore li se ke tsa "mafome".
Hlakola lifeiga ntle le peel ka sekotlolo se nang le lero la lamunu, beha linate tse sithabetseng, sinamone, zest, kopanya ka botlalo.
Sutisa apple e 'ngoe le e' ngoe ka thata. Koahela ka sekwahelo, beha pampiring e tlotsitsoeng ea ho baka, ho baka ka ontong metsotso e ka bang 40 ka holim'a mocheso o bohareng.
Liapole tse itoketseng li lokela ho ba bonolo, ho bonolo ho li phunya ka leino.

Tsoaloang ke lero la batho ba nang le lefu la tsoekere ke molemo ho se noe, ke likhalori tse eketsehileng. Apole e le 'ngoe e halikiloeng e na le protheine e ka bang 1 g, mafura a 3 g, 30 g ea lik'habohaedreite le 143 kcal.

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