Tlhahiso ena e ntle ea lijo tsa hoseng ea quinoa e bonolo haholo ho etsa le e rarahaneng haholo; eketsa leha e le efe litholoana tsa nako eo u li lakatsang, ho tloha ho monokotšoai ho ea liapole!
Seo U tla se Hloka
- Likopi tse 2 tsa vanilla soy, raese, kapa lebese la almonde , hammoho le ho sebeletsa
- 1 senoelo se sa phehoang quinoa
- 1/4 t. letsoai
- 2 T. tsoekere kapa monate oa metsi
- 1 Banana e mahareng a maholo, a khethiloeng likoto
- 1/4 senoelo sa kokonate se khabisitsoeng
- 1/2 senoelo sa linate, lipeo le litholoana tse omisitsoeng tsa khetho ea hau
Kamoo U ka e Etsang
- Ka lero la mongobo o motsoako o motlakase ho feta bohareng-mocheso o phahameng o kopanya lebese la lebese, quinoa le letsoai. Tlisetsa motsoako ho pheha, ebe o fokotsa mocheso ebe o lumella motsoako hore o omelle metsotso e 15, kapa ho fihlela metsi a mangata a kenngoa. Tlosa mocheso.
- Susumelletsa tsoekere kapa monate oa metsi, banana ba khethiloeng, kokonate e phatlohileng, le linate le lipeo tsa khetho ea hau. Sebeletsa mofuthu ka soya e eketsehileng, raese kapa lebese la almonde haeba le lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 178 |
| Total Fat | 6 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 171 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |