ʻO kēiaʻano meaʻai no ka mīkiniʻole kalo e kāhea ana i ka oatmeal a me ka maiʻa - akā, maiʻae i kēlā mea e hoʻowalewale ai iāʻoe e noʻonoʻo pono ana! No ka meaʻole he hua liʻiliʻi a me ka lawaiʻole, akā,ʻoi aku ka momona o ka momona ma mua o ka nui o nā mea kalo maika melekiko, a me ka vegan, he cholesterol pū kaʻole.
Ka mea e pono ai
- 1 1/4 kapu palaoa
- 1 ka oatmeal
- 1/2 kīʻaha koko kōma (hoʻopaʻa paʻa)
- 1/3 kapu koko
- 1 punetēpē ka paila
- 1/4 teaspoon ka soda
- 2-3 hua'ōmaʻa (ua maʻa)
- 1/2 kīʻaha soy
- 1/3 kapu kīʻaha margarine (melted)
- 1 teaspoon vanilla
Pehea e hana ai
- ʻO ke ahi wela a 400 mau digita a me ka laina a iʻole kaʻaila o ka pahu muffin.
- I loko o kahi kīʻaha nui, e hui pū i ka palaoa, ka oatmeal, ke koko kō, ka koko, ka paila palolo a me ka waiu paila.
- I loko o kekahi kīʻaha likeʻole, e pākiʻi i ka maiʻa, ka waiū, ka vegan margarine , a me ka vanilla. E hoʻohui me nā mea maloʻo a hoʻonāuki e hui pū.
- E hoʻopihaʻia kēlā me kēia muhupapa e pili ana i 2/3 piha me ka pahū. E puhi no ka 20 to 25 mau minuke, a hiki i ka hoʻokomoʻiaʻana o ka niho niho.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 102 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 206 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 1 g |
| Pāmua | 1 g |