Squash ke e 'ngoe ea li-superfood tse sitoang ka ho fetisisa. Ka botšepehi bohle, ha kea hlanya ka ho ja squash e entsoeng, empa ha ke e eketsa lijong tsa ka tsa bohobe, ke li rata ka ho feletseng.U ka sebelisa squash ea mofuta ofe kapa ofe, ho tloha mokopu ho ea ho senya squash. Mofuta o mong le o mong o fa bohobe tatso e khethehileng e reretsoeng ho ba monate.
Seo U tla se Hloka
- 1/4 senoelo metsi (mocheso oa kamore)
- 2 1/4 tsp tomoso e omeletseng (1 1/4 oz paket)
- 1 senoelo sa lebese la almond (mocheso oa kamore)
- 2 Tbsp margarine (oli ea veine kapa oli ea kokonate)
- 1/2 senoelo sa kokonate tsoekere
- 1 tsp metsi a letsoai
- Kopi e 1 ea senoelo (pheha le mashed, sekontiri, butternut, mariha, joalo-joalo)
- Likopi tse 5 phofo ea bohobe (hoo e ka bang)
Kamoo U ka e Etsang
Ka sekotlolo se seholo, kopanya metsi le tomoso. Kenya lebese la almonde, botoro ea vegan, tsoekere ea kokonate le letsoai la leoatle. Hlohlelletsa. Kopanya ka squash le linoelo tse 3 tsa phofo. Fokotsa butle ka phofo e setseng, bohobe bo lekaneng ba ho etsa hlama e latelang khaba e potolohileng sekotlolo. Etsa hlama ho ea ka holim'a metsi a fokolang ebe o khumama ka metsotso e 4, o eketsa phofo e ngata ho fihlela hlama e le bonolo 'me e boreleli ho ea ho eona. Beha hlama ka sekotlolo se seholo sa oli.
Fetola hlama ka sekotlolo e le hore top e boetse e tlosoe habobebe . Koahela ka lesela le hloekileng 'me u eme sebakeng se futhumala, se sa sebetse hora hora kapa ho fihlela habeli ka boholo.
Phula hlama . Tlosa hlama ka ntle ho boto e fokolang hantle mme u khumame ka metsotso e 4 kapa ho fihlela li-bubble li tsoa ka bohobe. Arola hlama likotoana tse 24. Etsa selikalikoana se seng le se seng ka moqolo. Beha mekhabiso ea maqephe a 2 a ho tloha. Koahela 'me u eme sebakeng se futhumala, se sa sebetse ho metsotso e 45 kapa ho fihlela habeli ka boholo.
Bake e roka ka likhato tse 400 F ka metsotso e 55 kapa ho fihlela mebala e le e masootho 'me e utloahala ha e fihla litlhōrō. Tlosa li-roll ho tloha maqepheng 'me u lumelle hore u pholile ka mohahong.
Litlhahiso tsa Baking Bakeng:
Lokisetsa li- squash tse hloekileng bakeng sa ho baka ka tsela e tšoanang le eo u neng u tla e ja mokopu.
Qoba ho sebelisa metsi a otlolohileng ho tswa ho pompong. Metsi le metsi a chlorinate a fetang ka mokhoa oa ho nolofatsa metsi a tla bolaea tomoso ka bohobe ba hau le ho e thibela ho nyoloha. Ho e-na le hoo, sebelisa metsi a selemo a botang nakong ea ho baka bohobe.
U ka sebelisa lebese leha e le lefe lebisong lena, ho akarelletsa kokonate, cashew, soy le lebese la raese. Haeba u tsoa lebese, nka sebaka sa lebese ka metsi.
Tsoekere ea kokonate e ka fumanoa mabenkeleng a li-grocery le libakeng tse ngata tsa bophelo bo botle. Ke tsoekere e tloaelehileng ea vegan.
Oli ea kokonate ha e fetole tatso ea bohobe bona.
Ikutloe u lokolohile ho leka ka mefuta e fapaneng ea letsoai.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 47 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 172 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |