Ke rata ho ba le tsokolate bakeng sa lijo tsa hoseng , 'me, ke rata ho ba le quinoa bakeng sa lijo tsa hoseng, ka hona ts'oaetso ena ea ts'okolate ea banana quinoa e ntle haholo ho' na. E na le liprotheine tse ngata tse phetseng hantle le tse fatše tse tsoang ho quinoa, kahoo e ntle bakeng sa limela le limela. Bana ba tla rata serolele le sirase ea mapolanka, 'me batsoali ba tla rata metsoako e nepahetseng ea protheine, fiber le litholoana.
Kakaretso ena ke limela, li-vegan , li na le liprotheine tse ngata, tse sa hloekang tsoekere le mahala. Haeba u batla ho tlohela tsoekere ka ho feletseng, fetola sirapo ea maple bakeng sa ponkhong kapa linate tse peli tseo u li ratang haholo. Yum!
Sheba hape: Lintho tse ling tse phahameng tsa liprotheine tsa lijo tsa hoseng bakeng sa limela le limela
Seo U tla se Hloka
- 1/2 senoelo sa quinoa
- 1 senoelo sa metsi
- 2/3 senoelo sa senole sa soenate ea senole
- 1 tbsp cocoa phofo
- 1 tbsp sira ea mapolanka (kapa e 'ngoe e monate: leka
- lero la agave kapa
- sirapo e sootho ea raese )
- 1 Banana, sliced or mashed
- Letša la leoatle kapa letsoai la kosher
Kamoo U ka e Etsang
Ntlha ea pele, futhumatsa quinoa le metsi a tlohellang metsotso e ka bang hlano. Kamor'a metsotso e mehlano, eketsa lebese la sooso ea tsokolate, e hlohlelletsang ho kopanya, ho fokotsa mocheso ho ea bohareng, le ho chesa ka metsotso e 5-7, ho fihlela metsi a kenngoa haholo mme quinoa e pheha hantle ebile e phehiloe ka botlalo. U ka 'na ua hloka ho eketsa metsi a mangata ha ho hlokahala.
Hang ha quinoa e phehiloe ka ho feletseng, tlosa pan ka mocheso ebe o hlohlelletsa phofo ea cocoa, sirapo ea maple le lilae tsa banana.
Eketsa letoto la letsoai haeba u ka rata, ho thusa ho hlahisa litlolo tsohle.
Thabela!
Lintlha tsa recipe:
- K'hope ena e ne e tla ba monate le linate tse entsoeng ka monate, monokotšoai kapa esita le linate tsa linate kapa linate tse ling tse nang le linate tse nkiloeng ka hare. Bakeng sa tatso e eketsehileng, eketsa ho sisinyeha ha sinamone kapa lerotholi kapa tse peli tse tsoang ho vanilla.
- Hlokomela hore le hoja recipe ena e se na tsoekere e hloekisitsoeng, boholo ba li-mily soy bo na le tsoekere. Haeba u batla ho fokotsa ts'oaetso ea hau ea tsoekere, sheba lebese la soya le sa tsoekere. U ka sebelisa lebese la sootla ka nako e tloaelehileng ka lebese lena haeba u ka rata, 'me u kenye teaspoon e eketsehileng kapa phofo ea cocoa ho etsa phapang. Thabela!
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Likorolo: 278
Total Fat: 4.0g, 6%
Letlalo le khotsofatsang: 0.7g, 4%
Cholesterol: 0mg, 0%
Sodium: 41mg 2%
Kakaretso ea lik'habohaedreite 55.0g, 18%
Fibete ea lijo: 5.8g, 23%
Litlhapi: 19.5g,
Protheine: 8.5g
Vithamine A 3% • Vithamine C 14% Khalsiamo 13% • Iron 21%
CalorieCount e re risepe ena ke:
- E fokotseha ka mafura a mangata
- Ha ho na k'holeseterole
- E tlase haholo ka sodium
- Holimo ka manganese
- E phahame ka magnesium
- E na le vithamine e kholo haholo
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 219 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |