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200 g ananasta
200 g omenaa
2,5 dl kookoshiutaleita
7,5 dl jauhoja
1 rkl ruokasoodaa
1 rkl kanelia
2,5 dl sokeria
2,5 dl hunajaa
4 kananmunaa
2,5 dl öljyä
vajaa ruokalusikallinen vaniljasokeria
2,5 dl pilkottuja pähkinöitä
1 Käsittele paloiteltu porkkana, ananas ja omena mehulingossa. Ota talteen jäteastiaan kertynyt
hedelmäliha.
2 Sekoita porkkanan, ananaksen ja omenan hedelmäliha. Lisää hunaja, sokeri, öljy ja vaniljasokeri
ja sekoita hyvin. Siivilöi kuivat aineet taikinaan ja sekoita varovasti.
3 Sekoita joukkoon kookoshiutaleet ja pähkinät. Kaada taikina voideltuun vuokaan. Paista
160 °C:n lämmössä 45–55 minuuttia.
Huomautus: Taikinasta voi myös tehdä mufneita. Jaa taikina mufnivuokiin (täytä vain 3/4 jokaisesta
vuoasta) ja paista 40 minuuttia.
Tietoja hedelmistä ja vihanneksista
Hedelmä tai
vihannes
Vitamiinit ja kivennäisaineet Kilojoule-/kalorimäärä Mehustusnopeus
Omena C-vitamiini 200 g = 150 kJ (72 kcal) nopea
Aprikoosi Runsaasti ravintokuitua,
sisältää kaliumia
30 g = 85 kJ (20 kcal) hidas
Punajuuri Sisältää foolihappoa,
ravintokuitua, C-vitamiinia ja
kaliumia
160 g = 190 kJ (45 kcal) nopea
Mustikka C-vitamiini 125 g = 295 kJ (70 kcal) hidas
Ruusukaali C-, B-, B6- ja E-vitamiinit,
foolihappo ja ravintokuitu
100 g = 110 kJ (26 kcal) hidas
Kaali C- ja B6-vitamiinit, foolihappo,
kalium ja ravintokuitu
100 g = 110 kJ (26 kcal) nopea
Porkkana A-, C- ja B6-vitamiinit sekä
ravintokuitu
120 g = 125 kJ (30 kcal) nopea
Varsiselleri C-vitamiini ja kalium 80 g = 55 kJ (7 kcal) nopea
Kurkku C-vitamiini 280 g = 120 kJ (29 kcal) hidas
Fenkoli C-vitamiini ja ravintokuitu 300 g = 145 kJ (35 kcal) hidas
Rypäleet C- ja B6-vitamiinit sekä kalium 125 g = 355 kJ (85 kcal) hidas
Kiivi C-vitamiini ja kalium 100 g = 100 kJ (40 kcal) hidas
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