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200 gr elma
1 kap rendelenmiş Hindistan cevizi
3 kap un
1 yemek kaşığı karbonat
1 yemek kaşığı tarçın
1 kap şeker
1 kap bal
4 adet yumurta
1 kap sıvı yağ
1 paket vanilya
1 kap kıyılmış fındık
1 Havuç, elma, ananasın suyunu çıkarın. Posa kabında biriken posayı kullanın.
2 Havuç, elma, ananas posalarını karıştırın. İçine bal, şeker, sıvı yağ ve vanilya ekleyerek iyice
karıştırın. Hemen karışacak şekilde kuru malzemeyi serpin.
3 Hindistan cevizi ve fındıkları karıştırın. Yağlanmış kek kabına boşaltın. 160°C sıcaklıkta yaklaşık
45-55 dakika pişirin.
Not: Bu karışımla çok lezzetli kap kekler pişirebilirsiniz. Kap kek kalıplarını 3/4 oranında doldurarak 40
dakika pişirin.

Meyve/sebze Vitaminler/mineraller Kilojul/kalori Sıkma hızı
Elmalar C Vitamini 200gr=150kJ (72
kal)
hızlı
Kayısılar Yüksek oranda diyetsel lif ve potasyum
içerir.
30gr=85kJ (20
kal)
yavaş
Pancar İyi bir folate, diyetsel lif, C vitamini ve
potasyum kaynağıdır
160gr=190kJ (45
kal)
hızlı
Böğürtlen C Vitamini 125gr=295kJ (70
kal)
yavaş
Brüksel lahanası C, B, B6 ve E vitamini, folate ve diyetsel
lif kaynağıdır
100gr=110kJ (26
kal)
yavaş
Lahana C vitamini, folate, potasyum, B6 ve
diyetsel lif
100gr=110kJ (26
kal)
hızlı
Havuç A, C, B6 vitaminleri ve diyetsel lif 120gr=125kJ (30
kal)
hızlı
Kereviz C Vitamini ve potasyum 80gr=55kJ (7 kal) hızlı
Salatalık C Vitamini 280gr=120kJ (29
kal)
yavaş
Rezene C vitamini ve diyetsel lif 300gr=140kJ (35
kal)
yavaş
Üzüm C, B6 vitaminleri ve potasyum 125gr=355kJ (85
kal)
yavaş
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TÜRKÇE106
106


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