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200 g ananas
200 g eple
1 kopp revet kokosnøtt
3 kopper mel
1 spiseskje bakepulver
1 spiseskje kanel
1 kopp sukker
1 kopp honning
4 egg
1 kopp olje
et par teskjeer vaniljesukker
1 kopp hakkede nøtter
1 Press gulrot, ananas og eplebiter. Bruk fruktkjøttet som samles opp i fruktkjøttbeholderen.
2 Bland fruktkjøttet fra gulrot, ananas og eple. Ha i honning, sukker, olje og vaniljesukker, og
bland godt. Sikt de tørre ingrediensene inn i blandingen.
3 Rør inn kokosnøtt og nøttene. Hell røren over i en smurt kakeform. Stek ved 160 °C i ca.
45–55 minutter.
Merk: Denne blandingen gir også nydelige mufns. Fyll mufnsformer 3/4 fulle og stek dem i 40 minutter.
Fakta om frukt og grønnsaker
Frukt/
grønnsak
Vitaminer/mineraler Kilojoule/kalorier Hastighet på
saftpresse
Epler Vitamin C 200 g = 150 kJ (72 kalorier) høy
Aprikoser Mye kostber. Inneholder
kalium.
30 g = 85 kJ (20 kalorier)
lav
Rødbete God kilde for folat,
kostber, vitamin C og
kalium
160 g = 190 kJ (45 kalorier)
høy
Blåbær Vitamin C 125 g = 295 kJ (70 kalorier) lav
Rosenkål Vitamin C, B, B6, E, folat og
kostber
100 g = 110 kJ (26 kalorier)
lav
Kål Vitamin C, folat, kalium, B6
og kostber
100 g = 110 kJ (26 kalorier)
høy
Gulrøtter Vitamin A, C, B6 og
kostber
120 g = 125 kJ (30 kalorier)
høy
Selleri Vitamin C og kalium 80 g = 55 kJ (7 kalorier) høy
Agurk Vitamin C 280 g = 120 kJ (29 kalorier) lav
Fennikel Vitamin C og kostber 300 g = 145 kJ (35 kalorier) lav
Druer Vitamin C, B6 og kalium 125 g = 355 kJ (85 kalorier) lav
Kiwi Vitamin C og kalium 100 g = 100 kJ (40 kalorier) lav
Meloner Vitamin C, folat, kostber
og vitamin A
200 g = 210 kJ (50 kalorier)
lav
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NORSK 83
83


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