Berry, Date, ndi Keke Yambiri Yowonjezera Mbewu

Zakudya Zofunikira (potumikira)

Malori - 105

Mafuta - 4g

Carbs - 14g

Mapuloteni - 4g

Nthawi Yonse 36 min
Konzani mphindi 1 , Cook 35 min
Mapemphero 9

Pogwiritsa ntchito chikho chimodzi cha ufa wa tirigu wonse mu keke yonse, pali malo ambiri okoma okoma komanso blueberries kuwala.

Kuwombera m'madzi kumathandiza kuti azichepetsa kuti athe kusakaniza mosavuta ndikugwiritsiridwa ntchito monga zotsekemera zachilengedwe mu katundu wophika. Madyerero ndiwotchuka ndi zakudya zosakanizika m'madyerero ambiri a ku Mediterranean. Amakhala ndi mchere wambiri, kuphatikizapo potassium, manganese , magnesium, ndi mkuwa, ndipo amapereka calcium, iron, vitamini K, ndi vitamini B.

Zosakaniza

• Chikho chimodzi 1 Mankhwala amatha (pafupifupi masiku 10)
• 1/2 chikho chonse ufa wa tirigu
• Supuni 1 yophika ufa
• 1/4 supuni ya supuni mchere
• 2 supuni ya supope yapoppy
• Supuni 2 pansi
• 1/2 chikho cha mpendadzuwa mbewu ya batala
• Mazira akulu atatu
• Supuni ya 1 vanila
• 3/4 chikho cha blueberries, chatsopano kapena chisanu

Kukonzekera

1. Tengani maenje kuchokera m'masiku. Dulani malo okonzedwa mu mbale ndikuphimba ndi madzi. Mulole kukhala ola limodzi.
2. Kutentha uvuni ku 350F. Dya mbale yophikira 8 x 8 inchi ndi mafuta a canola.
3. Whisk pamodzi ufa, kuphika ufa, mchere, mbuto za poppy, ndi nthaka yolowa mu mbale yayikulu. Khalani pambali.
4. Sungani masikuwo ndikuyika mu pulojekiti ya blender kapena chakudya ndi mafuta a mpendadzuwa, mazira, ndi vanila. Pewani mpaka masikuwo atsekedwa bwino ndipo zonse zimasakanikirana.

1. Thirani tsiku losakanikirana muzitsulo zouma ndikuphatikizana limodzi ndi mphira spatula.
2. Thirani batter mu okonzeka kuphika mbale ndi kufalitsa mozungulira ndi kukhumudwa spatula mpaka kumenyana ndi wogawanika anagawa pan.
3. Dulani zipatso pamwamba ndikunyengerera mosamalitsa.
4. Kuphika kwa mphindi 30 mpaka 35, kusinthasintha poto pakati pa kuphika, mpaka keke ikhale yonyada, m'mphepete mwa golidi, ndipo chotokosera zamkati chimatuluka bwino. Lolani kuzizira pamtambo. Kagawo ndikutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Mukufuna kupanga gluten? Gwiritsani ntchito 1/2 chikho cha gluteni-free oats ndi kuwawombera mu ufa-monga osagwirizana.

Oats ndi gwero lothandizira kwambiri lomwe limapangitsa kuchepetsa chimbudzi ndikuthandizani kuti muzimva bwino. Sinthani mandimu kapena mafuta a amondi kwa batala wa mpendadzuwa, kapena mugwiritsire ntchito mbeu ya sitsami mmalo mwa mbewu ya poppy kuti mukhale ndi zakudya zofanana ndi zakudya zofanana.

Malangizo Ophika ndi Kutumikira

Ngakhale kuti nthawi zina zimakhala zovuta kuyembekezera, kekeyi imakhala yabwino kwambiri ikakhala nayo nthawi yozizira. Pewani zidutswazo ndi kukulunga chidutswa chilichonse payekha kuti mutha kukonza chotupitsa chanu kuti mugwire ndi kutuluka musanayambe kutuluka pakhomo.

Ili ndi keke yowonjezera, choncho mukondwere ndi kapu kapena tiyi komanso mafuta enaake a batala wa mpendadzuwa.

Njira imeneyi ikutsatira ndondomeko zowathandiza komanso njira zothandizira khansa zomwe zinanenedwa ndi American Institute for Cancer Research.