Nke a na-adịghị edozi anụ ọhịa na-edozi shuga na-eme ka ihe dị mfe karịa ka ntụziaka ndị na-akpọ maka butter na ihe ndị ọzọ mmiri ara ehi. Enwere onwe gị ị gbakwunye mkpụrụ osisi, mkpụrụ akwụkwọ chocolate, ma ọ bụ ihe ọ bụla na-adịrị gị ọnụ!
Rie nri mbadamba ala nri maka nri ụtụtụ tinyere mkpụrụ osisi dị ka oranges ma ọ bụ mkpụrụ osisi agwakọta na iko mmiri hycrating mmiri maka ụtụtụ nke jupụtara na potassium nke ga-enye gị mmụba nke electrolyte.
Ị nwekwara ike gbasaa butterflower ma ọ bụ ihe ọzọ nut butter na achịcha bred iji gbakwunye abụba ahụ ike maka ọzọ ndokwa nri ụtụtụ. Na-eri nri muffin na egg sie sie ike na ezigbo smoothie bụkwa ụzọ zuru ezu iji nweta nri ụtụtụ na-edozi nke ọma.
N'ikpeazụ, ụfọdụ yogurt ndị na-adịghị mmiri ara na-ejikọta ya na mbadamba ụrọ ndị a ga-aga nke ọma na nnukwu iko nke mmiri na-amị mkpụrụ.
Ihe Ị Ga-achọ
- 1 1/2 iko ntụ ọka (
- nzube nile )
- 3/4 iko shuga (ọcha)
- 1 teaspoon ntụ ntụ
- 1 teaspoon soda mmiri
- 1/2 teaspoon nnu
- 1 1/2 iko mashed bananas (site na 3 nnukwu overripe unere)
- 1 1/2 teaspoons akọrọ Egg Replacer weere na 2 tablespoons mmiri
- 1/3 iko mmanụ canola
- 1/4 iko soy mmiri ara ehi (unsweetened)
- 1 teaspoon ihe ọṅụṅụ lemon
Otu esi eme ya
- Na-ekpo ọkụ na 350 F. Mmanụ dị ọcha mmanụ ma ọ bụ eriri 12-cup nke na-ede akwụkwọ.
- Na nnukwu nnukwu efere, jikọta ntụ ọka, shuga, ntụ ọka , soda , na nnu. Wepụ ya.
- Na nnukwu efere ọzọ, jikọta ogbe ọka, Egg Replacer jikọtara ya na mmiri, mmanụ canola, mmiri ara ehi soy, na mmiri lemon ruo mgbe agwakọtara ya.
- Tinye ihe mgbochi mmiri na akọrọ, na agwakota ruo mgbe agwakọtara ya.
- Nri maka minit 25 ruo 30, ma ọ bụ ruo mgbe a na-etinye nrịịpe na-etiti n'etiti muffin. Wepu si oven.
- Kwe ka muffins chekwaa na pan maka ihe dị ka nkeji iri na ise tupu ịgafe na wiwi waya iji chekwaa kpamkpam.
- Na-ehicha ọkụ ma ọ bụ na ime ụlọ okpomọkụ.
Na-echekwa mbadamba osisi Mugan
Mkpụrụ osisi Vegan nwere ike ihichapụ ngwa ngwa karịa mpempe omenala, ya mere ọ dị mkpa na ị na-echekwa ha nke ọma.
Mgbe emechara ka ha dị mma na eriri igwe, dochie akpa na-ekpuchi ikuku na akwa akwa na-echekwa mpempe akwụkwọ dị n'elu nke ọzọ n'ime akpa ahụ. Bulie mpempe akwụkwọ na mpempe akwụkwọ ọzọ iji kpochie mmiri. Kanye akara n'elu na mkpuchi.
Na-echekwa ha na ụlọ okpomọkụ nke abụọ ruo ụbọchị anọ. Mgbe nke ahụ gasị, ha nwere ike ịcha oyi na-acha, nke ọ bụla adọrọ, ma ha anaghị eme ka ha dị ka nke ahụ ga-agbanwe ụtọ na nsị nke muffins.
Iji mee ka ọ dị elu, hapụ ha ka ha pụọ na mbara igwe ma jiri nwayọọ kpoo ha na ngwa ndakwa nri ma ọ bụ oven ruo mgbe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 163 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 265 mg |
| Carbohydrates | 25 g |
| Fri nri | 1 g |
| Protein | 1 g |