ʻO ka Flapjack maʻamau kekahi o nā mea iʻoi aku ka wikiwiki, maʻalahi, a me ka waiwai nui. Heʻano likeʻole kēia o kahi meaʻai maʻamau a me nā meaʻono e like me ia a he nui aʻe nāʻano likeʻole.
ʻO kēia lauʻano maikaʻiʻaʻole ia he like me ka mea kahiko akā ua hoʻopaʻaʻiaʻo ia me nā hua, nā nati a me nāʻanoʻano e hoʻonui loa ana i ka olakino (ināʻoe e hōʻole i ka Syrup Syrup ...) e like me kaʻai i piha i ka hao, zinc a me huaʻai B, no laila hiki iāʻoe keʻai ia mau mea me kaʻole, nui ka hewa.
Ma lalo nei no kekahi o nā hoʻololi āu e hiki ai ke hana, no lailaʻaʻole pono e hoʻonāʻia e kēia mau kīʻaha lunch.
Ka mea e pono ai
- 1/3 kapu Syrup Syrup (aiʻole ka syrup corn)
- 2 mau lāʻau / 200g baila
- 12 oz / 340g porridge oats
- 2 Tbsp. nā mea'iliapala i kāwiliʻia
- 2 Tbsp. o nā mea i kāwiliʻia (e like me ka paukena a / aʻoliʻoli paha)
- 2 Tbsp.
- waina
Pehea e hana ai
E ho oho i ka umu a 350 ° F / 180 ° C / Gas 4
- Butter a 9 "x 13" / 23cm x 33cm Swiss roll roll and line the base with baking parchment.
- E kau i ka syrup a me ka baila i loko o kahi mea nui a me ka wela aʻoluʻolu a liumoku ka pata i loko o ka syrup a lele maikaʻi.
- E kau i nā oum, nā hua a me nā hua i loko o kahi kīʻaha panakomo, e hoʻokuʻi i kahi pino o ka paʻakai a laila e nininiʻia i ka huʻu paila a me ka syrup a hoʻoulu e hoʻonani i ka oum.
- E ninini i ka pailaʻana i loko o ka mīka i hoʻomākaukauʻia a palahalaha nuiʻia e hoʻopiha i ka pahu e hoʻomaopopo pono i kaʻili.
- E puhi i loko o ka umu wela no 25 mau minuke a hiki i ke gula'ōmaʻomaʻo. Weheʻia mai ka umu i ka wā eʻoluʻolu ana ka'ōpala, e paʻakikī lākou i ka manawa anuanu.
- E kau i ka piila ma kahi ahonui kani aʻokiʻoki i ke kaula i ka'āpana a waiho i loko o ka'ōmole a hiki i ke anuanu.
Hoʻopili maikaʻiʻia ka flapjack i loko o ka wai ea.
Nā meaʻokoʻa no ka meaʻai'Ālaʻula
ʻO keʻano o ka hanaʻana i kēia mau papa hana kīʻaha'ē aʻe ināʻano like me ka mea ma luna nei e hoʻololi wale i nā mea a me nā mea e like me kēia.
Coconut Flapjack - hoʻohana i 14oz / 400g o ka oats a me 2oz / 55g o ka'ōniu.
Apricot a me Honey Flapjack - he meaʻaiʻoi aku ka maikaʻi ma mua o ka'ōpala maʻamau. E hoʻohana i ka 3 3 / 2oz / 100g pīpī me ka 3oz / 85g a me ka 3 tbsp ka meli, 12 oz / 350g oats i hui pūʻia me 3 ½oz / 100g mau lāʻau apricots maloʻo, kahi'āpala a me 1 maiʻa liʻiliʻi.
E ho'āʻo i ka'opiho māmala maikaʻi e like me ka mea i luna, akā, me kahi momona maikaʻi o ka lio, maikaʻi kaʻalani alamalamala.
Ma keʻano nui, ua hoʻopau waleʻiaʻoe e kou mau manaʻo ke pili i ka hanaʻana i ka'ōpala, inā makemakeʻoe, a laila e hana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 383 |
| Ka nui o ka momona | 32 g |
| Ka momona | 19 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 81 mg |
| Sodium | 7 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 2 g |
| Pāmua | 2 g |