Ha u e-na le liapole tse monate tsa ho oa, li bonts'a tsona ka Apple ena e ntle, ea lebese le Cherry Crisp e omileng. Ka lebaka la ho phunyeha ha monate ha ho na botoro, litholoana, li-oats le linate li ka khanya. Ke rata ho sebelisa mefuta e sa tsoaneng ea mefuta e monate le ea tart , empa haeba u na le apole e ratoang haholo, mofuta o le mong o ka sebetsa hantle, hape.
Litlhahiso: Na u batla ho matlafatsa fiber le limatlafatsi mokhoeng ona? Tlohela letlalo le leng holim'a liapole, 'me u fetole phofo eohle kapa e meng ea phofo e tšoeu ea koro kapa phofo ea pastry ea lijo-thollo.
Ho sebeletsa bongata? E-ba le makhetlo a mabeli feela, 'me u phehe sejana sa ho baka sa 9-x 13-x 2-inch.
Na ho hlokahala hore u phekole kempe ho khotsofatsa litlhoko tse khethehileng tsa lijo? Haeba ho ja lijo tsa linate ho amehile, u ka tlōla li-pecans. Hape haeba u hloka moriri o sa lefelloeng ka gluten, leka ho nkela sebaka sa phofo e fanoang ka morero oohle le gluten eo ue ratang haholo 1-to-1 ho kopanya ho kopanya . (Etsa bonnete ba hore o sebelisa li-oats tse ngotsoeng le gluten ntle le tsona.)
Seo U tla se Hloka
- 2 lik'hilograma tse 2 ho ea ho tse 3, tse kang Gala, Mutsu, kapa Honeycrisp, tse phunyeletsoeng ka botlalo kapa ka mokhoa o itseng, tse phunyeletsoeng le ho kenngoa ka likarolo tse 3/4 "
- Juice ea 1/2 lemon
- 2 tablespoons tsoekere
- 1/3 senoelo se omisitsoeng sa li-cherry tart
- 1 seno se seholo sa rolled oats (NOT instant)
- 1/2 senoelo phofo eohle ea morero
- 1/4 senoelo tsoekere
- 1 sinasone e teaspoon
- 1/2 motsoako oa teaspoon
- 1/4 senoelo se sa nke lehlakore, joaloka canola kapa ho penta
- 1/4 senoelo sa sirapo e ntle ea maple
- 1/4 senoelo sa pecans e tala
Kamoo U ka e Etsang
1. Preheat ove ho 350 ° F. Oli e tebileng 8 "x10" (kapa sekhahla se lekanang) sa ho baka.
2. Ka sekotlolo se seholo, lahlela liapole le lero la lero la lemone, tsoekere le li-cherries tse omisitsoeng. Fetisetsa sejana sa ho baka.
3. Sebotlong se seng, hlahisang oats, phofo, tsoekere, sinamone le ginger. Eketsa sirapa ea oli le maple, 'me u tsoele pele ho fihlela motsoako oa oat o kolobisitsoe. Hlohlelletsa li-pecans.
4. Fafatsa liaparo tsa liapole.
Etsa bohobe ka oli ea pele ho lihora tse 45 ho isa ho tse 50, kapa ho fihlela tholoana e tlala hantle 'me ho phunyeha ho thothomela ke khauta e meholo le e meholo. (Hlahloba monokotšoai ka mor'a metsotso e ka bang 30 ho ea ho e 35 - haeba ho tlōla ho e-ba bosoeu haholo, koahela ka mokhoa o bonolo ka pampiri kapa letlalo la letlalo, joale tlosa sekoahelo bakeng sa ho baka.) Lumella ho phomola metsotso e 5 ho isa ho e 10 pele ho sebeletsa. Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 402 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 246 mg |
| Li-carbohydrate | 81 g |
| Fiber Fiber | 10 g |
| Liprotheine | 7 g |