He nui nā kīpī Mele no ka kakahiaka kakahiaka, kahiʻaina awakea, aiʻole he meaʻai. Hiki i kekahi pan ke hana i nā manawa he nui eʻono ai i kahi hāʻule ma kahi alahele maikaʻiʻole.
ʻO kēia Gluten-FreeʻO Apple'Oat Muffin ka meaʻoluʻolu o ka "Apple Oat-Bran Muffins" mai ka puke paiʻo Carb Cook by Sandra Woodruff, MS, RD
ʻO kaʻaila maikaʻiʻole he mau kumukūʻai ka nuiʻole ma mua o nā kīʻale'ē aʻeʻole o ka gluten , e like me ka laiki keʻokeʻo,'āpana sorghum, amaranth, a me kaʻawa.
I ka hoʻokomoʻana i kaʻai halaʻole i kaʻaiʻole i kāuʻai, nui nā hui kōkua o Celiac e hoʻomakaʻoe me ka mālie e hiki iāʻoe ke hoʻomanawanui.
Kōkuhi: E hoʻohana i ka'atihi cheese i ka'alina'ōpiopio.
Hoʻomaopopo: E hoʻomanaʻo mau i kāu mau hana, nā pahu, nā pana a me nā mea hana a nele i ka gluten. E heluhelu mau i nā lepili huahana. Hiki i nā mea hana ke hoʻololi i nāʻano huahana me kaʻole hoʻolaha. I ka wā kānalua, mai kūʻai a hoʻohana paha i kahi huahana ma mua o ke noiʻana aku i ka mea hanahana no ka hōʻoiaʻana ua nele ka huaʻai mai ka gluten.
Hoʻoponoponoʻia e Stephanie Kirkos,ʻOkakopa 2016.
Ka mea e pono ai
- 2 ohe oalma (ka'ōwili i'ōwiliʻia, kaʻona lamaʻole)
- 2 teashi
- gluten-free baking powder
- 1/4 teaspoon ka soda
- 1 1/2 teaspoons ka mea kanu'alamona
- 1/4 kapu kapu keʻokeʻo (kahi paʻa paʻa)
- 1/4 kapu kīʻaha koko (gluten-free)
- 1/2 kīʻaha wai wai (maikaʻi maikaʻi 100% juice)
- 2 hua nui (i kui waleʻia)
- 1 hua manu
- 4 punetēponaʻailaʻaila olive (aiʻole kaʻaila canola)
- 1/2 teaspoon vanilla
- 1ʻAla nui (e pili ana i hoʻokahi kīʻaha)
- 1/2 kapu walnuts (kahi'āpana)
- Kōmiho: 1 ka 'aila kōpaʻa ka mea e pīpī i ka muffins
- Kōʻanoa: 1/2 teaspoon meramona e kāpīpī i nā muffins
Pehea e hana ai
- ʻO ka umuʻehu e 350 ° F.
- E hoʻohana i ka mīkiniʻole kaola hoʻomaʻemaʻe e hoʻoponopono i nā kīʻahaʻelua o kaʻohe waiʻole i hōʻoiaʻia i ka palaoa. Ma muli o ka nui o kāu mea mīkini, hiki iāʻoe ke hana i kēia ma ka pahu.
- E waiho i kaʻaila o ka palaoa, kaʻaila kalo, ka waiu paila, ka sukalima a me ke kinamona i loko o kahi kīlaʻau. ʻO Whisk ka mea hui.
- Hoʻomaʻi māmā i nā hua i loko o kahi kīʻaha liʻiliʻi. Eʻaʻai i ka waiʻona, ka waiʻona wai, kaʻaila, a me ka vanilla. ʻO Whisk ka hoʻopiliʻana a ninini i loko o ka ipu me nā mea maloʻo. E hoʻolālā e hoʻohui maikaʻi.
- Kulu i ka'ōmole a me ka walnuts. E hoʻolālā a hiki i ka huiʻana.
- Ka pahu muffin laina me ka pepa pepa, aiʻole kaʻaila aiʻole e hoʻopiha i kēlā kīʻaha pahu kīʻaha e pili ana i 3/4 piha.
- E kīʻaha no 16 mau minuke a hiki i ka hoʻokomoʻana o ka niho i ka waenakonu o kahi mīkini.
- E kāpīpī i nā'ahuʻula wela me ka paʻiʻana i ka kinamona a'āpono i nā momona e hoʻomaha no ka hola 10-15 i mua o ka lawelaweʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 145 |
| Ka nui o ka momona | 10 g |
| Ka momona | 2 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 76 mg |
| Sodium | 146 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 1 g |
| Pāmua | 4 g |