-Esi mee ka mmanya ọka n'ụlọ

Ndinaya

• 1. banana banana mịrị na mịrị
• 2. Aprịkọt na almọnd ọka ị barụ mmanya
• 3. Ogwe ọka hazelnut

Mepụta mmanya n’ụlọ bụ ezigbo nhọrọ iji rie nri siri ike n’ụlọ akwụkwọ, n’ebe ọrụ ma ọ bụ ọbụlagodi mgbe ị na-apụ mgbatị ahụ.

Ogwe ọka ndị a na-ere na nnukwu ụlọ ahịa nwere ihe e ji esiji ákwà na ndị na-edozi ahụ nwere ike imerụ ahụ ike na ọbụlagodi ịdị arọ karịa oge, ọ bụghị nhọrọ kachasị mma maka ndị chọrọ obere nri na ahụike.

N'okpuru ebe a bụ nri atọ ezigbo mmanya na-edozi ahụ, bara ụba na eriri na obere kalori.

1. banana banana mịrị na mịrị

Efrata:

• Unere abụọ chara acha
• 1 iko (otis) nke okirikiri ahiri
• 1/4 iko (tii) nke quinoa
• 1 ngaji nke mkpụrụ osisi sesame
• 1/4 iko (tii) pitted nwa plums
• 1/3 iko (tii) nke mkpụrụ vaịn
• Akara obere walnuts 1/2
   

Nkwadebe:

Nzọụkwụ mbụ bụ moisturize quinoa ahụ, ma mee nke ahụ naanị sochie quinoa ahụ okpukpu abụọ nke mmiri, maka 5 nkeji. Mgbe ahụ, ị ​​ga-etinye ihe ndị a na nhazi nri: oat, quinoa ama hydrated, ọkara nke plums, mịrị na mkpụrụ. Mgbe ngwakọta ahụ malitere ịmalite ịgbakọ agbakwunye, gbakwunye banana a gwụrụ, ruo mgbe ọ ga-aghọ ụdị homogeneous. Mgbe nke ahụ gasịrị, ị ga-agbakwunye ihe ndị ọzọ fọdụrụnụ na sesame ma jiri aka gị kpalie ha, na-ejighị ihe nhazi ahụ, nke mere na mmanya ahụ na-adịwanye njọ.

Na mpempe akwụkwọ a na-ete mmanụ ma ọ bụ kpuchie ya na akwụkwọ akpụkpọ anụ, tinye mgwakota agwa na akụkụ anọ ma mee maka minit 20-25. Enwere ike ịchekwa ya na friji, kpuchie ya na mpempe akwụkwọ na-adịgide ruo izu 1.

2. Aprịkọt na almọnd ọka ị barụ mmanya

Efrata:

• ½ iko (tii) nke almọnd
• 6 apụlị bekee kpọrọ nkụ
• ½ cup (tea) chopped apụl apụl
• 1 akwa ọcha
• 1 iko (otis) nke okirikiri a na-agagharị
• 1/2 iko (tii) puffed osikapa
• 1 ngaji nke gbazee butter
• 3 ngaji mmanụ a .ụ

Nkwadebe:

Debe ihe ndị a n'ime akpa buru ụzọ: aprịkọt, apụl na akwa ọcha na-akụ ọkụ. Mgbe ahụ ị kwesịrị ịgbakwunye butter, mmanụ a honeyụ, puffed osikapa na akpọrepu otis, agwakọta ihe niile nke ọma na aka gị, ruo mgbe ọ edo.

Mee obere rektangulu ma ghaa na oven, kpuchie ya na mpempe akwukwo, rue nkeji 20, rue mgbe elu ya bu aja aja.

3. Ogwe ọka hazelnut

Efrata:

• 2 tablespoons nke shelled ugu mfri
• 2 okpokoro cashew
• 2 tablespoons nke hazelnut
• 2 tablespoons nke sesame
• Mkpụrụ osisi 2 nke mkpụrụ vaịn
• 1 iko (tii) nke quinoa
• Bọchị 6 kpọrọ nkụ
• 1 banana

Nkwadebe:

Ghichaa quinoa ahụ site na itinye ya na iko mmiri abụọ ma hapụ ya ka ọ gbanye nkeji ise. Mgbe ahụ, tinye ọkara nke ugu, cashew, hazelnut, sesame, mkpụrụ vaịn na mkpụrụ mkpụrụ osisi na nhazi nri ruo mgbe enwetara otu ngwakọta. Mgbe ahụ tinye banana ma tie maka obere sekọnd ọzọ. N'ikpeazụ, tinye ihe ndị ọzọ fọdụrụ na ngwakọta ma mee maka minit 20-25, ruo mgbe ọlaedo.

Iji gbochie mgwakota agwa ahụ ịrapagidesi ike na pan ahụ, ị ​​ga-ete mmanụ ahụ ite ma ọ bụ tinye ya ka ọ ghee ya n'okpuru mpempe akwụkwọ akpụkpọ anụ.

Lelee vidiyo na-esonụ ma hụ ọkwa site na otu esi kwadebe ogwe ọka ọka dị mma n'ụlọ: