ʻO ka papa kuhikuhi Lentil Brownie Protein kiʻekiʻe me nā wōnati

Anter

• Nā Lentil Brownies kiʻekiʻe
• Nānā no

Aia kekahi mea huna e kolo ana i loko o ka honua meaʻai ʻaʻole e hoʻohui wale i ka protein i kāu meaʻai punahele, akā hoʻopili pū kekahi i kahi punch meaʻai a me nā fiber keu me ka ʻike ʻole ʻia o ka ʻokoʻa. ʻO ka Lentil ka mea ʻai hūnā huna huna hou loa e ʻūlū i nā mea i hoʻomoʻa ʻia, a ikaika ka hoʻopaʻapaʻa no ka hoʻohui ʻana i kēia mau puʻupuʻu. (Malia paha ua hoʻāʻo mua ʻoe i nā mea ʻono avocado a makemake paha ʻoe e hoʻāʻo i kēia mau mea ʻono 11 pupule me nā meaʻai olakino huna.) Me 9 grams o ka protein i loko o ka hapalua kīʻaha o nā lentila i hoʻomoʻa ʻia-me nā haʻahaʻa hao, folate, a me ka fiber-ʻo ia. he hale mana meaʻai e hiki ke hoʻololi maʻalahi i ka momona ma nā ʻano kuʻuna. E kuapo i kāu pahu protein kiʻekiʻe-calorie kūpona no kahi midmorning brownie piha i ka protein a me ka fiber e hoʻomau ai iā ʻoe e hele a hiki i ka wā ʻaina awakea.

Nā Lentil Brownies kiʻekiʻe

Hana i 8 brownies

Nā mea hoʻohui

• 1/2 kīʻaha i hoʻomoʻa ʻia i nā līlī ʻulaʻula
• 1/3 kīʻaha palaoa āpau
• 1/3 kīʻaha koko koko ʻole
• ʻO ka paʻakai 1/4 teaspoon
• 1/4 teaspoon ka pauka paila
• 1/2 kī kō
• 1/4 kīʻaha maple syrup
• 1 hua manu
• 1/4 kīʻaha mea kanu aila
• 1/3 kīʻaha walnuts ʻokiʻoki (koho)

Nā kuhikuhi

1. Preheat umu i 375 ° F.
2. E hoʻohui i nā lentil i hoʻomoʻa ʻia i loko o kahi mea hana meaʻai a hana a hiki i ka momona. E hoʻohui i kahi wai o ka wai e lahilahi i ka hui inā pono.
3. I loko o kahi kīʻaha nui, hoʻohui i ka palaoa, ka koko, ka paʻakai, a me ka pauka bakena.
4. I loko o kahi kīʻaha nui kaʻawale, hoʻohui i ke kō, ka maple syrup, ka hua manu, a me ka ʻaila ʻaila. Pā pono.
5. E hoʻohui i nā mea maloʻo i nā mea pulu a hoʻoulu a hui maikaʻi. E hoʻoulu i nā walnuts ʻokiʻoki, inā hoʻohana.
6. E ninini i ka palaoa brownie i loko o ka ipu hao i hamo maikaʻi ʻia. E kau i ka umu no 16 a 18 mau minuke. No ka ʻike inā ua moʻa lākou, e hoʻokomo i ka pahi i waenakonu o ka pā. Pono lākou e pulu akā ʻaʻole pili i ka pahi.

Nānā no