Bohobe ba Banana bo 'nile ba e-ba ntho eo ke e ratang ka nako e telele' me e 'nile ea e-ba mohope o tloaelehileng oa ho pheha ho tloha ha ke qala ho ithuta ho pheha ke le ngoana. Hangata ke ne ke itšetlehile ka lipepe tsa libuka tsa khale tsa phepelo tse neng li batla mahe le oli. Qetellong ke ile ka e-na le risepe e sa hlokeng lisebelisoa tsena mme ke ntse ke latsoa hantle hantle ha ke ntse ke hopola bohobe ba banana bo lokela ho latsoa: bo mongobo, bo bonolo ebile bo monate ka tatso ea banana. Kakaretso ena e tla khotsofatsa takatso ea bohobe ba banana 'me e ka fetoha kamehla nakong ea ho pheha ha hao ho pheha!
Ke khetha bohobe ba ka ba banana, empa ke lokoloha ho eketsa teaspoon e 1 ea sinamone ea fatše, li-walnuts kapa li-pecans tse seng kae kapa esita le lijalo tse seng kae ho eketsa ts'ebetsong ena e bonolo.
Seo U tla se Hloka
- Mofubelu oa 1/2
- peo ea chia
- 2 tablespoons metsi
- Libanana tse 4 (tse soeufetseng, tse mahareng)
- 1 senoelo sa tsoekere
- 1 1/2 teaspoon vanilla e nkiloeng
- 1 teaspoon letsoai
- 1 teaspoon phofo e bakang
- 1 teaspoon ho baka soda le ho e
- Lik'hilo 2 lik'hilograma tse supileng
Kamoo U ka e Etsang
Preheat ove ea hau ho likhato tse 350 Fahrenheit 'me e be bonolo ho tlosa oli le phofo e lekanang le boholo bo boholo (9 x 5 cm).
Ka sekotlolo se senyenyane haholo, hlohlelletsa peo ea mobu le likhasepo tse peli tsa metsi 'me u lumella motsoako hore o phomole bonyane metsotso e 5, ho fihlela o tlotsoe.
Etsa libanana tse sootho ebe u li kenya ka sekotlolo se seholo sa ho kopanya. U sebelisa masher ea litapole kapa fereko e kholo, pata libanana le kopi e 1 ea tsoekere le motsoako oa peo ea gelled chia ho fihlela hoo e batlang e le maqhubu 'ohle a felile.
Khothalletsa hore u se ke ua tšoaea vanilla, letsoai, phofo ea baking le soda e tsoekere 'me u kopanye hantle ho fihlela o kopantsoe.
Fokotsa butle-butle phofo eohle ea lijo, hoo e ka bang senoelo sa 1/4 ka nako, ho fihlela tsohle li kenyelitsoe 'me ho thehoa batter e teteaneng. Spoon mme o fetisetsa batter ho seteng se lokisitsoeng sa ho baka 'me u behe holim'a setene sa bohareng sa ovine.
Ho noa ka hora e le 'ngoe, kapa ho fihlela thipa e kenngoa bohareng e hlaha e hloekile (likoti tse seng kae tsa banana li lebeletsoe),' me holimo ke botebo bo bofubelu ba khauta. Tlosa pan ho ea moeeng oa terata ebe u lumella bohobe ba banana hore bo phomole ka metsotso e 20. Ho sebeletsa, tšela ka thipa ea serrated mme u thabele ho hlaka, kapa u e-na le boea ba letsoai, margarine, kapa avocado ea mashed (e utloahala e le mokokotlo, empa e monate!).
Boloka ho phomola bohobe ka setsing se sa sireletsoeng sehatsetsing sehatsetsing ka libeke tse 1. Felisa sefahleho se setseng sa banana (ke rata ho qeta tšebetso ea ka morao ha ke e qeta) ho fihlela khoeling e le 'ngoe ka sekontiri se sireletsehileng sa mohoeletsi. E le ho qhibiliha, lumella feela bohobe ba banana hore bo fihle mocheso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 148 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |