Oli ea kokonate e ratoa ka ho fetisisa matsatsing ana. Melemo ea eona ea bophelo bo botle e hlile e buisanoa, empa ho ba nang le lactose e sa mamellaneng, ke sejo se thusang ho baka ha e sa na lebese. Hape ke sethala-se tsitsitseng, se bolelang hore o ka o boloka o le teng ka nako e telele.
Ke feela mothapo o moholo oa bohobe ba banana boemong leha e le bofe, mme ena ke moffin oa ka oa kokonate oli ea ka. E matlafalitsoe ke kokoana-hloko ea koro, e fanang ka fiber le liprotheine tse ngata.
Seo U tla se Hloka
- Libanana tse 4 (li butsoitseng haholo)
- Mahe a maholo a mabeli
- 1/2 senoelo sa kokonate oli
- 1/4 senoelo sa mahe a linotsi
- 1/3 senoelo sa tsoekere e sootho
- Likotlolo tse peli tse phofo ka morero
- 1/4 senoelo sa koro ea koro
- 1 1/2 diaspone e bakang soda le ho e
- 1 teaspoon fatše sinamone
- 1/2 teaspoon letsoai
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 350 ° F. Linepe tsa 16 tsa muffin tse nang le lisebelisoa tsa pampiri 'me u li fafatse ka spray.
- Senya libanana ka sekotlolo se senyenyane. Ka sekotlolo se sephara otla mahe ka fereko, ebe o otla oli ea kokonate, mahe a linotši le tsoekere e sootho. Nthong e 'ngoe ea seaplane kopanya hammoho phofo, kokoana-hloko ea koro, soda le ho ja, sinamone le letsoai.
- Kopanya libanana ka har'a motsoako oa mahe, ebe o kopanya motsoako oa phofo ho fihlela o kopantsoe. Tlatsa li-liner tse 16 tsa muffin ka batter mme u chese metsotso e 20 ho ea ho e 25.
- Koahela li-muffins tse ka morao ka mohala oa terata metsotso e 10, joale u ntše li-muffin 'me u li qetelle u li pholile li lokile mohahong oa terata.
Ha u na pene ea muffin? E kentse ka bohobe bo monate ba bohobe bo nang le oli ea kokonate u sebelisa mokhoa ona !
Libanana li na le mehloli e mengata ea fiber, potasiamo, vithamine C le magnesium. Ke bohobe bo monate le bo monate boo hape bo leng molemo bakeng sa pelo ea hao, ho senya, mme ho ka ba thusa ka ho lahleheloa ke boima ba 'mele le ho itekanya litekanyo tsa tsoekere tsa mali ka mor'a lijo.
E se e ntse e le bohobe bo monate le bo nang le botsoalle ba bana, ho na le litsela tse ngata tsa ho etsa libanana karolo ea bohobe bo monate kapa dessert. Haeba u ipotsa hore na u ka sebelisa libanana tse butsoitseng joang karolong ea hau, u li etse ka botšepehi ka ho fetisisa ea Banana Bread , Li- Banana Bread Banana, Banana Bread Pudding, Banana Cupcakes le Cream Cheese Frosting, Banana Bread le Chocolate le Ginger Crystallized, and chocolate banana cake Kapa u ba kenye ka smoothie !
Tse ling tsa lintho tseo u lokelang ho li hopola ha u ntse u pheha ka oli ea kokonate, ho ea ka The Kitchn: "Kaha e mamella mocheso o phahameng, oli ea kokonate e nkela sebaka sa ho khutsufatsa, botoro, margarine kapa oli ea limela. e, li-muffins tse hlahisoang, scones, kapa likuku li na le khanya e ikhethang ho tsona le monko o nkhang hamonate o monate. "
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 183 |
| Total Fat | 9 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 56 mg |
| Sodium | 230 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |