Ire ọkụ

Tarte flaịị bụ otu n'ime ngwaahịa m mgbe m bụ nwatakịrị. O bu ihe nwute, ihe nri ochie adighi nma maka oriri eji eme ala.

Na mgbakwunye, enweghị m mmasị na ọtụtụ nhọrọ ala ala carb n'ụkpụrụ. Ọtụtụ mgbe, mgwakota agwa mejupụtara nnukwu ego chiiz ya mere na abụba buru ibu. Ọ bụ ezie na abụba dị na nri nwere obere carbohydrate dị mma, a ga-eji abụba dị mma, ọ naghị adị na chiiz.

Ya mere, a gbanwetụrụ mgwakota agwa maka tart ma tinye ntụ ọka hemp, ntụ ọka flaxseed na ntụ oyi. Na mgbakwunye na protein dị ukwuu, mgwakota agwa ahụ ka nwere ọtụtụ eriri, wee si otú a na-agba afọ ojuju ogologo oge. Eji m n'aka na ị ga-amasị tart a.

Ihe eji eme ya

• 250 grams nke chiiz ụlọ (40%);
• 100 ml mmiri ara ehi;
• 50 grams nke protein ntụ ntụ nwere uto na-anọpụ iche;
• 50 gram ntụ ọka hemp;
• 50 grams nke flaxseed ntụ ọka;
• 50 gram ntụ ọka;
• 2 tablespoons nke sunflower husk;
• Akwa 3;
• 1 ngaji nnu;
• 1 otu iko yist;
• grated Emmentaler;
• Iko abụọ nke Crème fra withche na ogwu ohuru;
• 150 grams nke ham ma ọ bụ mmanu abuba;
• Yabasị 1;
• 2 ili abuo nke ntinye;
• nnu na ose nụrụ ụtọ.

Ngwakọta maka uzommeputa a bụ ihe dị ka mkpụrụ 6 nke tarte. Nkwadebe na-ewe ihe dị ka nkeji iri. Oge imebi ihe dika nkeji iri atọ.

Uru ike

A na-agbakọ ọdịnaya Calorie kwa 100 gram nke efere agwụ.

Isi nri

1.

Mee preheat ahụ ọkụ na ogo 180 na ọnọdụ convection.

2.

Were nnukwu efere, gwakọta àkwá na mmiri ara ehi na chiiz n'ụlọ ruo mgbe ire ụtọ.

3.

Na nnukwu efere ọzọ, gwakọta ụdị ntụ ọka, nnu, yist, protein, na psyllium husk. Ka ị ghara inwe oghere, ntụ ọka nwere ike gafere site na sieve.

Jiri ọsọ sie ike site na nnọchibido

4.

Tinye ihe akọrọ na ngwakọta na akwa, akwa chiiz na mmiri ara ehi ma jikọta ya na igwekota.

Mgwakota agwa kwesịrị ịbụ nke nnyapade

5.

Were mpempe achịcha kpuchie ya na akwụkwọ ịme achịcha. Debe mgwakota agwa ahụ na akwụkwọ wee kesaa ya. Họrọ ọkpụrụkpụ ahụ n'onwe gị.

Tinye akwụkwọ mmiri

6.

M kuka ahụ kwesịrị ịdị ọkụ. Debe ite ahụ na oven wee sie minit 10.

7.

Kechie iberibe n'ime obere iberibe. Bee yabasị ahụ ma bee ya n'ime mgbaaka.

8.

Tinye nnukwu efere nke Crème fraîche nke nwere ahịhịa ọhụrụ. Ọ bụrụ n ’nwere ude gbara ụka, mgbe ahụ ị nwere ike itughari ihendori ahụ ntakịrị.

9.

Mgbe emere ntụ ọka ahụ, wepu ya n’ọkụ ma hapụ ya ka ọ dị jụụ. Tinye ihendori na mgwakota agwa. Tinye mgbanaka yabasị, yabasị akwụkwọ ndụ akwụkwọ ndụ na obere anụ ezi n’elu.

Ọ bụrụ na ọ dị mkpa, ịnwere ike ịgbakwunye ose ọhụrụ si na igwe nri na obere nnu. M fesa tart na Emmentaler.

Ejikwa ihe na-atọ ụtọ dị njikere maka achịcha!

10.

Kpoo ihe ọ bụla n'ime ite ahụ ọzọ na ogo 180 maka ihe dị ka nkeji iri na ise, wee jee ozi. Achọrọ m ka ị rie nri!