Efrata:
Maka ezigbo Blackberry Jam:
2 iko blackberries (300g)
1-2 tbsp maple sirop, mmanụ aṅụ ma ọ bụ agave
1/3 iko apụl esichara, mashed, ma ọ bụ applesauce na-esighị ụtọ. (90g)
1 tbsp ntụ ọka oat + 2 tbsp mmiri, maka ndim

AKWỤKWỌ NDỊ NA-edozi ahụ (kwa otu tablespoon):
calorie 10, abụba 0.1g, carb 2.3g, protein 0.2g
Maka Blueberry Chia Mkpụrụ Jam:
2 iko blueberries (300g)
1-2 tbsp maple sirop, mmanụ aṅụ ma ọ bụ agave
2 tbsp chia mkpụrụ
1 tsp ihe ọṅụṅụ lemon

Ozi na-edozi ahụ (kwa otu tablespoon):
calorie 15, abụba 0.4g, carb 2.8g, protein 0.4g

Nkwadebe:
Blackberry Jam:
Na nnukwu pan, tinye blackberries and your sweetener
Mash na potato masher ruo mgbe ihe niile a na-ahapụ. Esi nri maka nkeji 2-3.
Gwakọta ntụ ọka oat na mmiri wee wụsa n'ime ngwakọta jam, sie nri maka nkeji 2-3 ọzọ. >

Blueberry Chia Jam:
Na nnukwu efere, tinye blueberries, sweetener na lemon juice. mee ka ọ dị ọkụ. Esi nri maka nkeji 2-3.
Wepụ na okpomọkụ, gbanye mkpụrụ osisi chia ma hapụ ya ka ọ dị jụụ ma gbakọọ.

Nwee obi ụtọ!