Ha ho letho le tšoanang le phofo e futhumetseng e nang le li-blueberries hoseng ha beke le beke. Empa haeba u se u le sieo ka likhekhe ka mor'a hore u tsamaee, kapa u mpa u batla ho fepa lijo tsa hoseng ka tsela e ncha, khabane ena ea blueberry pancake ke tsela e phethahetseng ea ho hlahisa hoseng bo botle bo botle ba mafelo-beke kapa brunch e ntle. Ho feta moo, mohope ona oa pancake oa vegan o na le mahala ntle ho mahe, ha ho na lebese, joalo ka lijo tsohle tsa vegan , mahala ea k'holeseterole! Ho feta moo, li -pancakes tsena tse bonolo li na le bobebe ebile li fofa ebile ho bonolo ho li shapa. Thabela!
Seo U tla se Hloka
- Likopi tse peli li pholile
- 3 tablespoons tsoekere
- 3 tablespoons ho baka phofo
- 1 teaspoon letsoai
- 3 tablespoons ho pheha oli (tse kang kokonate kapa oli ea meroho)
- Likopi tse 2 tsa lebese (kapa lebese la almonde kapa lebese le sa fumanehang lebese la khetho ea hau)
- 1/2 senoelo sa blueberries (e ncha kapa e leqhoa)
Kamoo U ka e Etsang
- Kopanya hammoho phofo, tsoekere, phofo e bakang le letsoai sekotlolo se seholo.
- Eketsa lebese le sa diary le oli le kopanya ho fihlela o kopantsoe hantle.
- Tšela li-blueberries ka har'a batter ebe u hlohlelletsa ho fihlela li kopantsoe.
- Fokotsa likhaba tse nyenyane tsa batter holim'a setlolo se chesang sa garndle 'me u phehele metsotso e ka bang tharo ka lehlakoreng le leng.
- Sebeletsa ka sirapo, litholoana tse ncha, jeme kapa soya e itseng kapa yogate ea kokonate.
* Cook's Notes:
- Ntho e potlakileng ea ho etsa li-pancake, haholo-holo li-pancake tsa li-vegan: Bakeng sa li-pancake tse bonolo ka ho fetisisa le tse bobebe ka ho fetisisa tse khonehang, leka ho se ke ua feta ho kopanya batter, 'me u se ke ua li tlohella nako e telele pele u pheha, ebang
- Hobane li-pancake tsa vegan li na le mafura a tlase ho feta li-pancake tse tloaelehileng, li ka 'na tsa e-ba tse nyenyane haholo. Ha ke e-s'o ka ke ba le bothata ha ke sebelisa pina e sa etsoang, kahoo ke khothaletsa ho sebelisa e le 'ngoe haeba u e-na le eona, kapa, etsa bonnete ba hore ha ua lahleheloa le sebaka se le seng ha u tlotsa griddle kapa ntho leha e le efe eo ue sebelisang etsa li-pancake tsa hau.
- Ho na le lintho tse ngata tseo u ka li nahanang ha u khetha oli bakeng sa li-pancake tsa vegan. Lumela kapa che, oli ea mohloaare e ka ba khetho e kholo hobane e phahame pelong e phetseng hantle monounsaturated fatty acids. Khetha oli ea mohloaare e sa nyaloang, eo hangata e sa khahliseng, ho qoba ho ba le li-pancake tsa hao tsa li-blueberry tse latsoang joaloka oli ea mohloaare. Oli ea kokonate le oli e entsoeng ka letsoho le tsona li ntle, tse nang le phekolo tse ntle tse ke keng tsa beha tatso ea tsona likhethong tsa hau (ho khetha oli ea kokonate e hloekileng e tla felisa tatso ea kokonate).
Na o batla ho monate haholo ho latsoa mehopolo ea lijo tsa hoseng tsa meroho le vegan? Sheba pele. Ts'ebetso ena ea lijo tsa hoseng e tla khotsofatsa li-vegans, limela le li-omnivores ka ho lekana.
- Setlama se se nang Letlalo Apple Banana Muffins
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Lisebelisoa:
Haney, R. (nd). Bophelo bo Botle Mofuta oa Oli o lokelang ho o Sebelisoa Pancakes. E khutlisitsoe ka la 20 November, 2016, ho tloha ho http://healthyeating.sfgate.com/healthy-kind-oil-use-pancakes-2210.html
Sugar, J. (2016, la 27 March). 100-Calorie Fluffy le monate Vegan Pancakes. E khutlisitsoe ka la 20 November, 2016, ho tloha ho http://www.popsugar.com/fitness/Vegan-Pancake-Recipe-35270589
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 159 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 997 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |