Metsoako:
Ho tlatsoa ha apole:
likopi tse 6 lilae tsa apole (700g)
1 tsp cinnamon ea fatše
1 tsp vanilla extract
1/4 senoelo se sa tsoetsoeng applesauce (65g)
1 tsp cornstarch
1 tbsp sirapo ea maple kapa agave (boikhethelo)

Tlhaloso:
kopi e 1 ea oats (90g)
1/4 senoelo sa fatše oats kapa phofo ea oat (25g)
1/4 senoelo sa walnuts e hahiloeng hantle (30g)
1 tsp cinnamon fatše
2 tbsp sirapo ea maple kapa agave
2 tbsp oli ea kokonate e qhibilihisitsoeng
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TSEBISO YA PHEPO:
232 dikhalori, mafura 9.2g, carb 36.8g, protein 3.3g

Boitokiso:
Halofo, sekoa ka halofo, 'me u sehele liapole tse tšesaane ebe u li fetisetsa sekotlolong se seholo sa ho kopanya.
Eketsa cinnamon, vanilla extract, applesauce, cornstarch le maple sirapo (haeba u sebelisa sweetener ), 'me u akhotse ho fihlela liapole li koahetsoe ka ho lekana.
Fetisetsa liapole ka har'a sejana sa ho baka, koahela ka foil 'me u bake pele ho 350F (180C) metsotso e 20.
Ha liapole li ntse li baka, ka sekotlolo, eketsa li-oats tse kolotsoeng, li-oats tse fatše, li-walnuts tse khaotsoeng hantle, sinamone, sirapo ea 'mapa le oli ea kokonate. Ho sebelisa motsoako oa fereko ho kopanya.
Tlosa foil, u sebelisa khaba e tsosang liapole, u fafatse oat holimo hohle (empa u se ke ua hatella), 'me u khutlisetse ka ontong.
Bake ka 350F (180C) ) bakeng sa metsotso e meng e 20-25, kapa ho fihlela topping e le sootho ka khauta.
E tlohele e phole ka metsotso e 15, ebe u tšela khaba ea yoghurt ea Greek kapa coconut tranelate ka holimo.

Natefeloa!