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Umhlahlandlela Wokusinda We-Vegan

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Kuyini i-Veganism?

Kungani Kufanele Ngibe Vegan?

Indlela Yokuzivumelanisa Nezimo

Ama-substitutes

Ama-Vegan Grocers

Ungadliwa

Izindawo zokudlela ze-Vegan

Isifinyezo

 

Kuyini i-Veganism?

iplanethi umhlaba

I-Veganism akuyona ukudla. Kuyindlela yokuphila.


Eminyakeni embalwa edlule, osaziwayo abaningi kusuka kubasubathi kuya kubaculi baba yimikhiqizo ye-vegan nemifino etholakale kalula. Ukunyakaza kubangele ukunakwa okukhulu - i-veganism isibe yithuluzi lokumaketha elihamba phambili futhi elipholile!


Igama elithi 'vegan' laqalwa okokuqala ngo-1944 yiqembu elincane labantu abadla imifino kuphela ababefuna ukwenza okuningi futhi bahlukana neLeicester Vegetarian Society eNgilandi ukuze bakhe iVegan Society. Kanye nenyama, banqume ukungaludli ubisi, amaqanda nemikhiqizo yezilwane. Ukudla nje okususelwa ezitshalweni. Benze nezinguquko ezinhle zokuphila ...


Ukuba yi-Vegan kungaphezu kokudla okususelwa ezitshalweni, kuyindlela yokuphila engafaki zonke izinhlobo zokuxhashazwa kwezilwane nonya - kusuka ekudleni kuye ezingutsheni. I-Veganism kanye nokudla okutshalwe ezitshalweni kuvame ukusetshenziswa njengamagama afanayo kepha kukhona umehluko!


Kungani Kufanele Ngibe Vegan?

 

Ososayensi abaningi bathi ukuba yi-vegan "kuyindlela eyodwa enkulu kunazo zonke" yokwehlisa umthelela wakho emhlabeni. Kunezinzuzo eziningi lapho i-vegan inayo emvelweni nasempilweni yakho. 

 

isihluku sezilwane

Inzuzo ebonakala kakhulu yokuba yi-vegan ukuvimbela isihluku nokuxhashazwa kwezilwane ngoba konke ukudla okudlayo kuzosuselwa ezitshalweni futhi uzophila impilo engenazilwane. Uma ufuna ukukhombisa ububele emhlabeni wezilwane, ukuba yi-vegan kuyindlela eya phambili!

 

i-eco-friendly

Ukufuya izilwane ngobuningi kubanga nomthelela omkhulu ongemuhle kwezemvelo okubandakanya ukukhishwa okukhulu nokulimala kwezikhala.  

ukudla kwe-vegan

Yize ukudla kwe-vegan kungahlali kuyindlela enempilo kakhulu ngenxa yokukhula kokudla okusheshayo kwe-vegan. Kodwa-ke, ukudla okuhlelwe kahle kwe-vegan kunothile ngezakhamzimba futhi kunezinzuzo ezinkulu zezempilo. Olunye ucwaningo luxhumanise ukudla kwe-vegan ekwehliseni umfutho wegazi, i-cholesterol namathuba esifo senhliziyo. Kubuye kwaba nokuxhumana ne-veganism nokugcina uhlobo lwesifo sikashukela sohlobo 2 kanye nezinye izinhlobo zomdlavuza. Ukudla okususelwa ezitshalweni kunothile ku-fiber, okusiza ukugaya. Ukudla okuhle kwe-vegan kuvame ukufaka izinketho ezinjengokusanhlamvu okuphelele, izithelo, amantongomane, imbewu nemifino, okugcwele okugcwele i-fiber ezuzisayo, amavithamini namaminerali.


Uma ungathanda ukubona umonakalo esilinganisweni esigcwele sokudla inyama ngesisindo, ngingaxwayisa ukubheka i-'Iyini Impilo ', eqondiswe nguKip Andersen noKeegan Kuhn. Uyacelwa ukuthi uxwayiswe ukuthi le dokhumentari iyingcaca kakhulu! Kukhona futhi izihloko eziningi eziphikisanayo ngokuqinisekile ezenzelwe impikiswano ngakho-ke bheka nakolunye uhlangothi lwendaba.

Indlela Yokuzivumelanisa Nezimo

 

Ngaphambi kokuthi singene shi ekujwayeleni, ngithanda ukusula inkoleloze yokuthi ukuba yi-vegan kuyabiza! Uma uhlela kahle kungabiza ngakho ukwandisa isabelomali sakho sokudla akuyona inguquko okufanele uyenze!


Ukuhlola lo mhlahlandlela yisinyathelo sokuqala ohambweni lwakho lwe-vegan! Ngokususelwa ekuguqulweni okuningi kwe-vegan, kungcono ukuzivumelanisa nejubane lakho. Ezikhathini eziningi ushintsho olugcwele alwenzeki ngobusuku obubodwa - kuthatha isikhathi ngakho-ke vula ingqondo futhi uthole ukuthi yini okukusebenzela kangcono!

Ukuqala okuhle kungenza ushintsho oluncane nsuku zonke - ludlulele ku-veganism, ngokuya ngokuya. Ukwandisa ukudla okudliwayo okutshalwe ezitshalweni, ngenkathi usika inyama nobisi.

Mhlawumbe njalo ngesonto unganqamula inyama noma isidlo sobisi, umkhiqizo owodwa ngasikhathi. Isb. Esikhundleni sobisi lwenkomo ngobisi lwe-alimondi. Linga ubone ukuthi yini okusebenzayo! 


Abantu abaningi abasha be-vegan bakhala ngokuthi kunokudla okunomkhawulo okufanele kudliwe kepha kunezinsizakusebenza eziningi online lapho ungathola khona izindlela zokupheka ze-vegan nezindawo zokudlela ezinhle. Ngizokwabelana ngezindlela zokupheka nezindawo zokudlela engizithandayo ngokuqhubekayo kumhlahlandlela.


Ekuqaleni kohambo lwakho lwe-vegan, kubalulekile ukuqapha indlela odla ngayo njengoba kulula ukuphuthelwa izakhamzimba ezibalulekile. Ngizokwabelana ngezakhamzimba ezinamathuba amaningi okuthi zinganakwa esigabeni seVegan Nutrition.


Khumbula ukwenza ushintsho lwakho lube mnandi! Ekuqaleni kuhlale kunenjabulo enkulu. Yiba ngumhloli wamazwe - kuyisahluko esisha esinamandla empilweni yakho. Hlola ukudla okusha, ukunambitheka okusha, hamba ngezindlela zokupheka ezintsha bese uphuma endaweni yakho yokunethezeka. Kunezinketho eziningi ezenzelwe i-vegan kumaketanga okudlela e-UK ongazijabulela (khumbula ukuletha incwajana bese uthatha amanothi ukukhuthaza lokho okuphekayo!) Uma ungapheki, kunezinketho ezinhle zokulungiselela ukudla laphaya.


Ngingaluleka ukuthi ucwaninge ngenkuthalo i-veganism njengoba indlela yokudla (kahle, ukunyakaza) kuyinto enhle kakhulu futhi iqale kuphela ngo-1944. Kunemicu emisha eminingi ye-vegan eyakhayo, bheka futhi ubone ukuthi yini ehambisana nawe kakhulu.


Ngabe unabangani be-vegan? Zingabaluleka ezinyangeni zakho ezimbalwa zokuqala, zibuze izeluleko - izindlela zazo ezizithandayo. Izindawo zokudlela. Uma ungenaye umuntu oseduze oyi-vegan, kunezinkundla eziningi kanye namanethiwekhi we-vegan ongajoyina ku-inthanethi. Ungahlola ngisho namaqembu e-Facebook, ama-Twitter namanye amapulatifomu ezokuxhumana nabantu. Ngeluleka abakalwe kakhulu Uhlelo lokusebenza lwezinsuku ezingama-21 lwe-Vegan Kickstart ukukusiza ushintshe.


Sonke sinezinsuku ezimbi futhi uma wenza kanjalo, buyela emuva kokuthi kungani - cabanga ngezinhloso zakho siqu nokuthi kungani ufuna ukuba yi-vegan. Okwakho kubalulekile futhi kuzokugcina uqhubeka. Ukubuka amavidiyo akhuthazayo nokufunda izincwadi ngokuhle kwe-veganism kuzokugcina ukhuthazeka. Ukujoyina umphakathi we-inthanethi we-vegan nakho kungasiza - bheka i- Inkundla Yezinkomo Ejabulisayo futhi Amabhodi Veggie.


 

I-Vegan Nutrition

umsoco

Njengoba kushiwo ngaphambili, ekuguqulweni kwakho kwe-veganism, kungaba yingozi njengoba kulula ukuphuthelwa izakhamzimba ezibalulekile. Qinisekisa ukufaka okunye okubalulekile kokukhethwa kwenyama nobisi. Nazi izakhamzimba eziphezulu ezivame ukuphuthelwa kalula nokuthi ungaqinisekisa kanjani ukuthi uzithola:

amaprotheni

Amaprotheni ayingxenye ebalulekile yokudla kwawo wonke umuntu njengoba enza u-17% wesisindo somzimba futhi ayingxenye esemqoka yemisipha, isikhumba nezitho zangaphakathi. Kubalulekile futhi ekusebenzeni kwamasosha omzimba - amaprotheni ayadingeka ukulwa nezifo. Abantu abaningi abenza umthambo bayakuthokozela ukunyakaziswa kwamaprotheni futhi babheka kakhulu ukudla kwabo kwamaprotheni njengoba ukungawatholi amaprotheni anele kuholela ekulahlekelweni yimisipha. Uma ufuna ukuba yi-vegan futhi ufuna ukugcina imisipha yakho asikho isidingo sokukhathazeka! Kunemithombo eminingi emikhulu ye-vegan protein. Izinketho eziphezulu zamaprotheni yilezi:

  • I-Quinoa (100g ekhonzayo) - 4g (7 - 9% NRV)
  • Amapulse (100g ukukhonza) - 5 - 10g (9 - 22% NRV)
  • I-Tofu (100g ekhonzayo) - 8g (15 - 18% NRV)
  • Amantongomane nembewu (100g ukukhonza) - 20 - 40g (36 - 89% NRV)
  • I-Buckwheat (i-100g ekhonzayo) - 5g (9 - 11% NRV)
  • Ama-oats (100g ukukhonza) - 10g (18 - 22% NRV)
  • Irayisi elinsundu nelasendle (100g ukukhonza) - 4g (7 - 9% NRV)
  • Okunye okusanhlamvu (100g ukukhonza) - 4 - 8g (7 - 18% NRV)
  • Imifino (100g ukukhonza) - 1 - 4g (2 - 7% NRV)

Vitamin B12

ukukhathala

UVitamin B12 kungenye yezimbiwa okufanele uzibheke - iVithamini B12 ephansi ingadala i-anemia futhi ilimaze uhlelo lwezinzwa. Le vithamini ingenye yezinto ezibaluleke kakhulu ukuthola ukudla kwe-vegan. I-vitamin B12 enconyiwe ingu-2.4μg. Kunemithombo embalwa ye-B12 efaka:

  • Ama-Plant Milks (ngeNgilazi engu-16oz ngayinye) - Kuze kufike ku-6 µgv (249% DV) 
  • Eminye imikhiqizo yesoya (100g ekhonzayo) - 1.5μg (60% DV)
  • Okunye okusanhlamvu kwasekuseni isb Multi Grain Cheerios (ukuphaka) - 2.4μg (100% DV)

Vitamin D

UVitamin D ngenye ivithamini engaphuthelwa kalula njenge-vegan. Kuvame ukutholakala ekudleni okungewona okwe-vegan okunjengo salmon, izikhupha zamaqanda ne-shellfish. Umphakathi uwonke ubonakala unenkinga ngokuthola iVitamin D - 1 kubantu abahlanu abanamazinga aphansi kavithamini D. Lolu wudaba njengoba uVithamini D edingeka ukumunca ukudla kwe-calcium ne-phosphorus ukuqinisekisa ukuthi unamathambo aqinile. Uvithamini D ubuye asekele amasosha omzimba futhi anciphise nengozi yokudangala. Kunconywa ukuthi kudle ama-micrograms ayi-5 kaVithamini D nsuku zonke. Nayi imithombo ephezulu ye-vegan yevithamini D yama-vegans:

  • Ubisi lwe-soy oluqinisiwe (1 ukukhonza) - 2 mcg (29%)
  • Amakhowe 100g - 11.25 mcg (112.5%)
  • Izinhlamvu eziqinisiwe (1 ukukhonza) - 0.2 kuya ku-2.5 mcg (2 - 25%)
  • Ijusi le-Orange eliqinisiwe (1 ukukhonza) - 2.5 mcg (25%)
  • Ubisi lwe-alimondi oluqinisiwe (1 ukukhonza) - 2.4 mcg (24%)
  • Ubisi lwelayisi oluqinisiwe (1 ukukhonza) - 2.4 mcg (24%)

... Futhi ekugcineni, indlela engokwemvelo kunazo zonke ukuthola inani elihle lokukhanya kwelanga. Imizuzu eyi-10 kuya kwengama-30 kathathu ngesonto yanele ukuthi abantu abaningi bathole uVitamin D. Abantu abanesikhumba esimnyama badinga ukuvezwa okwengeziwe ukuze bavune ukudla okufanayo kukaVitamin D. Uyacelwa futhi ukuthi ukhathele yisikhathi elangeni ngoba ilanga eliningi kakhulu lingaholela ekushisweni yilanga nomdlavuza wesikhumba.


Calcium

amathambo

I-calcium ibamba iqhaza elibalulekile ekusebenzeni komzimba wakho, kuyaziwa ukuthi kuyadingeka ukwakha nokugcina amathambo akho. Ezinye izindima ezibalulekile ze-calcium zifaka phakathi ukuxhasa ukucindezela kwemisipha, ukulawulwa kwengcindezi yegazi, ukudluliswa kwemizwa nokunqandeka kwegazi. Kwabangewona ama-vegans kuvame ukutholakala ngobisi nangobisi. Kunconywa ukuthi kutholwe i-1,000mg ngosuku kubantu abadala, i-1,200 mg kulabo abangaphezu kuka-50 no-1,300mg wezingane (iminyaka engu-4 - 8). Nakhu ukuthi i-vegan iqinisekisa kanjani ukuthi ithola i-calcium eyanele:

  • Ezinye izindlela zobisi (ukuphaka oku-1) - 240mg (24%)
  • Ezinye izindlela zokwenza iyogathi ezitshalweni (1 ukukhonza) - 150mg (15%)
  • Imifino yamahlamvu aluhlaza isb. Kale, isipinashi kanye ne-Okra (ukuphaka oku-1) - 21 - 185mg (2.1% - 18.5% NRV)
  • Izithelo ezintsha (1 ukukhonza) - 3mg - 26mg (0.3% - 2.6% NRV)
  • Izithelo ezomile (ukukhonza okungu-30g) - 17 - 75mg (1.7% - 7.5% NRV)
  • Ubhontshisi nama-pulses (1 ukukhonza) - 17 - 66mg (1.7% - 6.6% NRV)
  • Amantongomane nembewu (1 ukukhonza) - 3mg - 201mg (0.3% - 20.1% NRV)
  • Izinsizakalo zomkhiqizo wesinkwa (ukukhonza oku-1) - 85 - 167mg (8.5% - 16.7% NRV)
  • Amakhambi omisiwe (i-1 tsp ekhonzayo) - 80mg - 105mg (8% - 10.5%)

Iron

amangqamuzana abomvu egazi

Ukushoda kwe-Iron ukuntuleka kwezakhi ezivame kakhulu emhlabeni jikelele, kepha kunemithombo eminingi emihle yensimbi ekudleni kwe-vegan. I-iron ibalulekile ekugcineni amaseli abomvu egazi, athwala umoya-mpilo emzimbeni wonke. Ukuntuleka kwensimbi kungaholela ekushoneni kwe-iron anemia. Iningi labantu abadala lidinga ukuthathwa kwensimbi okungu-8.7mg ngosuku, noma kunjalo, labo abaya esikhathini kufanele bahlose ukuthola okuphezulu - 14.8mg ngosuku. Nakhu ukuthi ungazifinyelela kanjani izinhloso zakho zensimbi:

  • Ama-flaxseeds 100g - 5.73mg (66% NRV)
  • Omisiwe 100g - 1.9mg (22% NRV)
  • I-Broccoli - 1mg (11% NRV)
  • I-Tofu 100g - 5.4mg (62% NRV)
  • Ama-lentils 100g - 3.3mg (38% NRV)
  • I-Chickpeas 100g - 6.2mg (71% NRV)
  • Ubhontshisi 100g - 5.1mg (59% NRV)
  • Amantongomane ama-cashew 100g - 6.7 mg (77% NRV)
  • Imbewu yeChia 100g - 7.7 mg (89% NRV)
  • Isipinashi 100g - 2.7mg (31% NRV)

I-Omega-3 Fatty Acids

Sonke sidinga uhlobo lwamafutha ekudleni kwethu njengoba imizimba yethu ingenakukwenza. I-Omega-3 Fatty Acids ingamafutha abalulekile njengoba isekela amasosha omzimba wakho, ubuchopho, izinzwa namehlo. La mafutha avame ukutholakala ezinhlanzini nakwezinye izilwane zasolwandle. Kunezinhlobo ezintathu ze-Omega-3 Fatty Acids okuyi-ALA (Alpha-linolenic acid), i-EPA (eicosapentaenoic acid) ne-DHA (docosahexaenoic acid). Okuwukuphela kwe-Omega-3 Fatty Acid etholakala ezitshalweni yi-ALA, noma kunjalo, umzimba wakho ungaguqula i-ALA ibe yi-EPA ne-DHA. U-3% we-ALA uguqule i-EPA kwathi u-5% waguqula i-DHA. Uma ungangezeli kubalulekile ukuthi kudle ukudla okunothe kakhulu kwe-ALA njenge-vegan kunconywa ukuthi owesifazane athole i-0.5mg kuthi owesilisa athole i-1100mg. Lapha imithombo ehamba phambili: 

  • Imbewu yeChia 28g - 4,915mg (307 - 447% NRV)
  • Amahlumela aphekiwe eBrussel 78g ekhonza - 135mg (8 - 12% NRV)
  • Imbewu ye-Hemp 28g - 6,000mg (375 - 545% NRV)
  • Ama-Walnuts 28g - 2,542mg (159 - 231% NRV)
  • Ama-flaxseeds 28g - 6,388mg (400 - 581% NRV)

... Ungakhohlwa ukuthi kunezithako eziningi ze-vegan ezingakusiza uthole umsoco ofanele.


Ama-substitutes

... Kunokuthanda okuningi ozokuphuthelwa uma usuyinqamule inyama, kepha-ke, kunenani elikhulayo lezinye izindlela eziqonde ngqo ezitshalweni. Siqoqe ukufakwa kwemikhiqizo ephezulu okuzokuvumela ukuthi uzitholele ekudleni kwe-vegan.


Ijackfruit

ijackfruit

Lesi isithako esinemisebenzi ehlukahlukene futhi esingabizi esingena esikhundleni esikhulu senkukhu - sisebenza kahle ngokuthosa okuthosiwe okuhle. Abaningi basebenzise iJackfruit ukufaka enye inyama njengama-tacos namakhekhe enkalankala. Lesi sithelo esifana nenyama sidliwe kulo lonke elase-Asia amashumi eminyaka futhi sithandwa kakhulu futhi siyatholakala e-UK. Zingathengwa kuma-greengrocers amaningi endawo futhi zitholakala kalula kumathini ezitolo ezinkulu.


I-Aquafaba

izinkukhu

I-Aquafaba ngamanzi avela ezinkukhu ezikheniwe - ungathenga ithini lamachwane atholakala kalula noma uthenge i-aquafaba, ngokwehlukana. Isebenza kahle njengengxenye yamaqanda abamhlophe futhi ijwayele ukusetshenziselwa ukwenza imikhiqizo ebhikawozi, amakhekhe esipanji nama-brownies. Ungangeza amanzi e-chickpea ku-buttercream engenalo ubisi ukuze wenze isithwathwa esihle sokukhanya. Noma zama ukukuxuba noshukela okaqweqwe nejusi kalamula ukuze wenze uqweqwe lobukhosi lwevegan. Ungenza ngisho nemayonnaise ye-vegan!


Seitan

seitan

Eyaziwa nangokuthi i-gluten kakolweni, uSeitan wenziwe ngeprotheyini kakolweni futhi ubedliwa eChina amakhulu eminyaka. Lesi sithathesi sikakolweni sitholakala kalula ezitolo ezinkulu. USeitan ubuyisela indawo yenkukhu ethosiwe - vele ungeze i-batter kanye nefry. Kunezinketho zokupheka ezinempilo zeSeitan, kufaka phakathi ukosa, ukosa nokupheka kuhhavini. Futhi ibambela kahle idada, inyama yenkomo, ubhekeni nesoseji.


Ubisi esikhundleni

ubisi lukakhukhunathi

Mhlawumbe indawo efinyeleleka kakhulu… Kukhona uhla olukhulu lwezinye izinketho zobisi. Ukhukhunathi, i-alimondi, i-cashew, i-hazelnut, i-hemp, i-oat, i-soy - uyiqamba igama! Linga ngobubanzi obuhlukahlukene bokuhluka kobisi bese uthola ukuthi iyiphi oyithandayo kakhulu! Abanye abafaka ubisi kuthiwa basebenza kangcono ngamabele, abanye basebenza kangcono ngekhofi elibabayo. Kulula futhi nokwenza okunye ubisi lwe-DIY ngokuxuba amantongomane nokungeza amanzi. Thola ukuthi ungenza kanjani ubisi lwe-alimondi:


Olunye Ushizi

Olunye ushizi luyinqubekela phambili esebenzayo - qiniseka ukuhlola izibuyekezo ngaphambi kokuthenga! Olunye ushizi lwe-vegan aluncibiliki kanti okunye kunambitheka kakhulu kunoshizi - qaphela! Kuxhomeke ekuthandweni kwakho komuntu siqu. Ushizi wama-vegan uvame ukwenziwa ngokuthandwa kukakhukhunathi, i-aquafaba, amantongomane kanye namafutha emifino aqinisiwe. Kungcono ukukhetha ushizi oqiniswe ngovithamini B12 ne-calcium ukukhulisa ukutholakala kwalezi zakhi zomzimba ezibalulekile. Izinketho zoshizi we-vegan ziyakhula, ungathola ezinye izindlela kusuka kusitayela se-mozzarella kuya kushizi onokhilimu.


Ukukopela noma ukubhuqa inyama

ushizi we-vegan

Kusuka kumagugu ezinkukhu, ama-burger kuya kumasoseji - kunezindlela eziningi ze-vegan zokudla okusetshenzisiwe ongase ukugeje. Kunokuthuthuka okungaguquki kokunye ukwenziwa kwenyama okuvela kumikhiqizo emikhulu, ezitolo ezinkulu kanye nokuqalisa okuncane. Kungenzeka ukuthi uzwile ngeBeyond Meat eyi-burger yesitayela esopha ukopha - iyatholakala eTesco nakwezinye izindawo zokudlela ezise-UK. Kubuye kwaba nokukhula 'kwama-vegan butcher' kulo lonke elase-UK futhi elingisa abahlinzeki abajwayelekile kepha kufakwa inyama esikhundleni sezitshalo.


Tofu futhi tempeh

tofu

Enye indlela edume emashalofini esitolo, i-tofu yenziwa ngamabhontshisi kashukela futhi iyisithako esenziwe kancane senyama eneprotheni ephelele. Izinhlobonhlobo eziqinile ze-tofu zihamba phambili ngokudla okunomsoco futhi uhlobo oluthambile lwenza okunye okumangazayo kweqanda elihlikihliwe, kubuye kube kuhle kuma-puddings namabhaka. I-Tempeh ubhontshisi obilisiwe one-firmer ekubunjweni, uma kuqhathaniswa ne-tofu. Kuyinto enhle kakhulu esikhundleni sezindlela zokupheka zase-Asia futhi yakha ubhekeni omuhle lapho usikiwe kahle futhi uxubha nge-marmite, isiraphu ye-maple nentuthu ye-hickory.


'Kusakazeka' namafutha

ibhotela le-vegan

Kunezinhlobo eziningi zemikhiqizo yebhotela engenalo ubisi esitolo, kungenzeka ukuthi usuyidlile i-Flora - abaningi abazi ukuthi isekelwe ezitshalweni! UFlora wenza ukusabalala okuhle futhi muhle ngokubhaka. Ukuze uthole amaqebelengwane namakhekhe e-crispier, zama indawo yokunciphisa imifino njengeStork neCookeen.



Amaqanda aphelele

amaqanda aphelele

Ukufakwa kwamaqanda ngempuphu kuyathandwa ezitolo zezempilo futhi sekutholakala izitolo ezinkulu ezinkulu. Lezi zithathe indawo zivame ukusetshenziselwa ukudla okubhakiwe nokwasekuseni. Izinto ezithathwa ngamaqanda zifaka isidlo sefilakisi esihlanganiswe namanzi ashisayo nembewu ye-chia.



Ama-Vegan Grocers

Yize izinketho ze-vegan zitholakala ezitolo ezinkulu ezinkulu - zimbalwa izitolo ezinikezelwe ngokuphelele ku-veganism futhi ziphuthelwa umuzwa okhethekile ongenanyama okufanele uhlangabezane nawo nakanjani. Sincoma:

 

Ungadliwa

Ukupheka ukudla okusha kungenye yezinto eziyinselele kakhulu yokuba yi-vegan kepha ungakhathazeki! Kunezindlela zokupheka ezintsha ze-vegan ezakhiwa nsuku zonke! Sihlanganise ndawonye ukudla kwethu kwasekuseni okunempilo, amasemini amnandi, izidlo ezinomsoco, ukudla okulula okunambitheka neziphuzo zokuphuza iziphuzo:

 

Ukudla kwasekuseni

I-Whole Wheat Vegan Waffles

ama-waffles we-vegan

"Ukuminywa kukalamula kunikeza lawa ma-waffles kakolweni wonke ukunambitheka okuthandekayo kobisi lwebhotela nokuthungwa okulula. I-brunch enhle yangempelasonto!"


ISANDULELA: AMAMINITHI ALI-10

Pheka: AMAMINITHI ALI-10

UBUDLELWANE: Easy

KUSEBENZA: 8

 

INGREDIENTS:

  • Izinkomishi eziyi-1½ Ubisi lwe-Almond Breeze loqobo lwe-Almond, ekamelweni lesikhashana
  • 1½ wezipuni ujusi kalamula
  • 2 izinkomishi ufulawa ophekiwe ogcwele kakolweni (noma umxube omhlophe / kakolweni)
  • 2½ amathisipuni we-baking powder
  • 2 wezipuni ufulawa wefilakisi womhlabathi
  • Cin isipuni sinamoni
  • 2 wezipuni ushukela kamoba
  • Teeny ingcosana kasawoti wolwandle
  • ¼ indebe incibilike uwoyela kakhukhunathi
  • Vanilla isipuni i-vanilla

Khonza no:

  • Isiraphu ye-Maple nebhotela (ibhotela le-vegan)
  • Izithelo zonyaka

INDLELA:

  1. Hlangisa i-waffle iron yakho (ngisebenzisa ukusetha # 5 kweyami - eyesibili iye kulungiselelo eliphakeme kakhulu)
  2. Esikhathini esincane, hlanganisa i-Almond Breeze nejusi kalamula. Beka eceleni.
  3. Esikhathini esiphakathi, hlanganisa zonke izithako ezomile (ufulawa, i-baking powder, isidlo sefilakisi, isinamoni, ushukela nosawoti).
  4. Esitsheni sakho esincane (nobisi lwe-alimondi), engeza uwoyela kakhukhunathi ocibilikile ne-vanilla bese uhlangana ndawonye. Bese uthele izithako zakho ezimanzi ezingxenyeni ezomile bese uxuba kuze kuhlanganiswe nje (ungadluli ukuxuba).
  5. Sula i-waffle iron yakho ngesifutho sokupheka esincane bese ukhetha ku-batter. Ngivumela ama-waffles ami apheke cishe umzuzu ngemuva kwebhiphu yokuthungwa okungu-crispy-on-the-outside.
  6. Khonza ama-waffles ngokushesha (ngenkathi kushiswa amapayipi kushisa!), Ngebhotela, isiraphu ye-maple nezithelo.
  7. Vumela ama-waffles asele aphole futhi afrize ama-waffles alula phakathi neviki kamuva.

AMANOTHI:

Lezi ziqhwa futhi uthosi kahle - uma unomenzi we-waffle waseBelgium onezikwele ezijulile, ungahle ufune ukubayeka bancibilike ngaphambi kokugcotshwa ukuze bathambise ngokulinganayo.


Ubhatata Obosiwe & I-Kale Breakfast Hash

ibhulakufesi hashi

"Isidlo sasekuseni esinomsoco, nesinezithako eziyi-10 namazambane athosiwe, u-anyanisi obomvu, i-kale, ne-tandoori masala-spiced tofu! Isidlo esinezitshalo ezinamaprotheni kanye nefayibha."


ISANDULELA: AMAMINITHI ALI-10

Pheka: AMAMINITHI ALI-35

UBUDLELWANE: Easy

KUSEBENZA: 2

 

INGREDIENTS:

ISIKHUMBUZO

  • Ama-ounces angu-8 i-tofu eyengeziwe
  • Amazambane ama-2 amancane (noma i-sub 1 enkulu nge-2 encane // eqoshiwe ekulunyweni okukhulu, isikhumba ku-// organic lapho kungenzeka)
  • 2 Tbsp uwoyela kakhukhunathi ocibilikile (uhlukaniswe)
  • 3 1/4 tsp tandoori masala spice (ihlukaniswe)
  • 1 tsp ushukela kakhukhunathi
  • 1/2 tsp usawoti ngamunye wolwandle + upelepele omnyama (uhlukaniswe)
  • 1 anyanisi obomvu (isikhumba neziqongqo zisusiwe // bese zisikiwe emaceleni ngobude // bheka isithombe)
  • 2 Tbsp iparsley entsha (kanye nokunye ukukhonza)
  • 1/8 tsp i-turmeric yomhlabathi
  • 1 i-bundle kale enkulu (eqoshiwe, iziqu ezinkulu zisusiwe // ~ ama-ounces ayi-10 noma ama-283 g ngenqwaba eyodwa enkulu // organic lapho kungenzeka)

YOKUSEBENZELA ngokuzithandela

  • I-Hummus (isitolo esithengiwe noma le recipe)
  • I-sauce eshisayo (i-tapatio iyintandokazi yami!)

INDLELA:

  1. Hlangisa i-ovini liye ku-400 degrees F (204 C), bese ugoqa i-tofu ngethawula elihlanzekile bese usetha okuthile okusindayo ngaphezulu (njenge-cast-iron skillet) ukucindezela umswakama owedlulele.
  2. Okwamanje, isizini ubhatata onamafutha we-1/2 Tbsp, 1 tsp tandoori masala spice, ushukela kakhukhunathi, kanye nengcosana kasawoti ngamunye nopelepele (amanani njengoba iresiphi yangempela ibhaliwe // lungisa uma kuguqulwa usayizi we-batch). Phosa ukugqoka.
  3. Isizini anyanisi ngamafutha we-1/2 Tbsp, 1/4 tsp tandoori spice, kanye nengcosana usawoti ngamunye nopelepele (amanani njengeresiphi yokuqala ibhaliwe // lungisa uma kuguqulwa usayizi we-batch). Phosa ukugqoka.
  4. Bhaka u-anyanisi namazambane isamba semizuzu engama-25 kuya kwengama-35, upheqa kanye eduze kwephakathi nendawo ukuqinisekisa nokupheka. Uzokwazi ukuthi sekuphelile lapho u-anyanisi eba nsundu futhi e-caramelized, kanti ubhatata uyithenda yemfoloko. Susa kuhhavini bese ubeka eceleni.
  5. Ngenkathi imifino isosa, beka i-tofu ecindezelwe esitsheni bese usebenzisa izimfoloko ezimbili ukuqhekeka zibe izingcezu ezincane (bona isithombe). Isizini nge-parsley entsha, i-turmeric, ne-pinch enempilo usawoti ngamunye nopelepele. Beka eceleni.
  6. Lapho nje amazambane no-anyanisi sebeqedile ukupheka, shisisa i-skillet enkulu ngaphezulu kokushisa okuphakathi naphakathi. Uma usushisayo, engeza u-1/2 Tbsp uwoyela, i-tofu, ne-1 tsp tandoori masala spice (amanani njengeresiphi yokuqala ibhaliwe // lungisa uma kuguqulwa usayizi we-batch). Saute imizuzu emihlanu, uvuselele ngezikhathi ezithile, ukomisa noku nsundu i-tofu. Bese ususa ku-skillet bese ubeka eceleni.
  7. Faka uwoyela we-1/2 Tbsp osele esikhwameni bese ufaka ama-kale (amanani njengoba iresiphi yangempela ibhaliwe // lungisa uma kuguqulwa usayizi we-batch). Isizini ngomphi opholile usawoti kanye nopelepele ngamunye, 1 tsp tandoori masala spice blend, bese uphonsa ukugqoka (amanani njengoba iresiphi yangempela ibhaliwe // lungisa uma kuguqula usayizi we-batch). I-Saute, ivuselela njalo, ibe nsundu futhi ifise i-kale - cishe imizuzu engu-3-4.
  8. Push kale kolunye uhlangothi lwepani bese ufaka i-tofu emuva ukufudumala (bona isithombe). Vala ukushisa kodwa ugcine ukushisa.
  9. Ukukhonza, hlukanisa i-kale phakathi kwamanani ama-2 (noma ama-3 // njengoba kubhalwa iresiphi yangempela // lungisa uma kuguqulwa usayizi we-batch)) wokuphaka amapuleti, phezulu namazambane athosiwe no-anyanisi, bese kuba yi-tofu. Fafaza nge-parsley eqoshiwe esele bese uyayijabulela. Ukuze uthole ukunambitheka okwengeziwe, inkathi nge-sauce eshisayo bese ukhonza nge-spoonful ye-hummus (ngokuzithandela).
  10. Kuhle kakhulu uma kusha, yize izinsalela zihlala zimbozwe esiqandisini izinsuku ezingama-2-3. Phinda uvuselele ku-microwave noma kubhake ku-ovini engu-350-degree F (174 C) kuhhavini imizuzu engu-15-20 noma kuze kufudumale.

AMANOTHI:

* Ngithenga inhlanganisela yami yeTandoori Masala Spice kwa-Whole Foods futhi imnandi (bona isithombe lapha)! Uma ungayitholi lapho, zama le DIY Tandoori Masala Blend: 3 Tbsp ikhumini, 2 Tbsp ugarlic powder, 2 Tbsp paprika, 3 tsp ginger, 2 tsp coriander, 2 tsp cardamom. Phindaphinda njengoba kudingeka.

* Imininingwane yokudla okunomsoco ukulinganisela okunzima.


I-Cinnamon Sugar Vegan Donuts

ama-vegan donuts

“Ama-donuts ... amnandi futhi ane-vegan ?! Khalwa."


ISANDULELA: AMAMINITHI ALI-20

Pheka: AMAMINITHI ALI-10

UBUDLELWANE: Easy

KUSEBENZA: 6 - 10

 

INGREDIENTS:

NGEMINIKELO

  • Isifutho sokupheka
  • 1 c. ufulawa wezinhloso zonke
  • 1 tsp. iphawuda wokubhaka
  • 1 tsp. isinamoni emhlabathini
  • 1/2 tsp. okukhukhumalisa amakhekhe
  • 1/2 tsp. usawoti we-kosher
  • 2/3 c. ubisi lwe-alimondi olungenashukela
  • 1/2 c. ushukela ogqamile
  • 1/4 c. ibhotela le-vegan elicibilikile
  • 1 tsp. i-apula cider uviniga
  • 1 tsp. ekhishwe i-vanilla ekhanyayo

KWOKUGQOKA KWESINCAMONONI-SUGAR

  • 1 c. ushukela ogqamile
  • 4 tsp. isinamoni emhlabathini
  • Phula usawoti

INDLELA:

  1. Hlangisa i-ovini iye ku-350 ° bese ugcoba ipani yedonathi ngokupheka okupheka. Esitsheni esikhulu, hlanganisa ndawonye ufulawa, i-baking powder, isinamoni, i-baking soda nosawoti. 
  2. Esikhathini esiphakathi, hlanganisa ubisi lwe-alimondi, ushukela, ibhotela, uviniga we-apula cider, ne-vanilla. Thela izithako ezomile bese uxuba uze uhlangane nje. Dlulisela i-batter esikhwameni sepayipi kanye nepayipi kupani elilungiselelwe le-donut. 
  3. Bhaka kuze kube yimiphetho igolide futhi kusethwe middles, imizuzu eyi-10. Susa ama-donuts kusuka epanini bese uvumela ukupholisa kancane endaweni yokupholisa. 
  4. Esitsheni esiphakathi hlanganisa ushukela, isinamoni, kanye nengcosana kasawoti we-kosher. Phonsa ngobumnene ama-donuts kushukela wesinamoni ngenkathi kusashisa.

Ukudla

Isaladi se-Kale Quinoa

Isaladi se-Kale Quinoa

“Lesi saladi esimibalabala se-kale quinoa sigcwele izithako ezinempilo futhi sinambitheka ngendlela emangalisayo! Lungiselela isidlo lo mqondo olula osuselwa ezitshalweni ozowudla isonto lonke. ”

ISANDULELA: AMAMINITHI ALI-10

Pheka: AMAMINITHI ALI-20

UBUDLELWANE: Easy

KUSEBENZA: 6


INGREDIENTS:

  • 1 inkomishi quinoa eyomile (3 izinkomishi eziphekwe)
  • 1 bunch Tuscan kale (ebizwa nangokuthi Lacinato kale, dinosaur kale, noma cavolo nero)
  • I-15-ounce ingaba nezinkukhu
  • ¼ inkomishi ye-shallot eqoshiwe (noma u-anyanisi obomvu noma u-anyanisi oluhlaza)
  • 1 insimbi yensimbi
  • I-2 izaqathe
  • ¼ indebe yamafutha omnqumo
  • ⅓ inkomishi i-apula cider uviniga
  • 1 isipuni se-Dijon lwesinaphi
  • I-1 pinch curry powder *
  • 1 i-clove enkulu egayiwe, ehlutshiwe yashiswa
  • ½ isipuni usawoti we-kosher kanye nopelepele omnyama omusha omusha ukunambitha **

INDLELA:

  1. Yenza i-quinoa: Iya ku-Stovetop Quinoa noma ku-Instant Pot Quinoa. Yenze kusengaphambili NOMA uma ukhonza ngokushesha, letha i-quinoa ekamelweni lokushisa: isakaze ngoqweqwe olulodwa ebhodini lokubhaka bese ulimisa imizuzu emi-2 ukuya kwemi-3 ize ipholile.
  2. Lungiselela i-kale: Chop the kale. Fafaza i-kale nge-1 pinch usawoti we-kosher. Gqoka izandla zakho ngamaconsi ambalwa kawoyela womnqumo bese uhlikihla amaqabunga e-kale amaminithi amabili kuya kwangu-2 kuze kube yilapho zonke izingcezu zithambile.
  3. Lungiselela eminye imifino: Sika u-anyanisi noma u-shallot. Dayisi upelepele. Ikhasi bese udosa izaqathe.
  4. Hlanganisa ukugqoka: Esitsheni esiphakathi, hlanganisa uwoyela womnqumo, uviniga we-apula cider, isinaphi se-Dijon, i-curry powder nogalikhi ogayiwe.
  5. Hlanganisa isaladi: Hlanganisa i-quinoa nemifino kanye nokugqoka kanye ½ ithisipuni kasawoti kosher nopelepele omusha. Faka usawoti omningi we-kosher ukunambitha. Izitolo kuze kufike ezinsukwini ezi-3 esiqandisini (ungadinga ukufaka ingcosana kasawoti ngaphambi kokuphaka ngoba ikhulula usawoti ngokuhamba kwesikhathi).


AMANOTHI:

* Ingcosana encane ingeza ubunzima ngaphandle kokunambitheka kukakhari esaladini.


** Izengezo ezingakhethwa: Ushizi weParmesan, ama-alimondi aqoshiwe noma amanye amantongomane, ama-cherry omisiwe, ama-cranberries noma omisiwe, ama-apula aqoshiwe, ikhukhamba eliqoshiwe, njll.


Irayisi Iphepha Lihamba NgeMango NamaMint

Irayisi Iphepha Lihamba NgeMango NamaMint

"La maphepha e-vegan rolls anomango, i-mint, ne-avocado ene-sauce elula yokufaka i-peanut afanelekile ezinsukwini ezishisayo zasehlobo."

ISANDULELA: AMAMINITHI ALI-20

Pheka: AMAMINITHI ALI-0

UBUDLELWANE: Medium

KUSEBENZA: 6


INGREDIENTS:

Okwemiqulu yephepha lelayisi:

  • Amashidi ama-6 iphepha le-rice laseVietnam
  • I-avocado ye-1
  • Ikhukhamba le-1
  • 3 izaqathe ezincane
  • I-1 mango
  • 3 anyanisi oluhlaza, uthathe izindandatho
  • 1 inkomishi iklabishi onsomi, uthathe imivimbo mncane
  • cishe ama-radishes ayi-6, uthathe izingcezu ezincane
  • 1 inkomishi mint fresh
  • 2-3 izinkomishi ulethisi, uthathe imivimbo mncane
  • Izinkomishi ezi-1 - 1 1/2 eziphekwe ngama-noodle engilazi

Okwe sesame tofu othosiwe (kuyakhetheka):

  • I-7 oz block firm tofu
  • 1 ithisipuni yamafutha esesame
  • 1 isipuni soya wesoso
  • 1 isipuni imbewu yesesame

Okwe-sauce yamantongomane:

  • I-1/4 indebe ye-peanut butter
  • 2 amathisipuni we-soy sauce
  • I-1 clove kagalikhi, igayiwe
  • 3-4 wezipuni amanzi afudumele
  • 1/2 amathisipunii-sriracha sauce (ngokuzithandela)


INDLELA:

  1. Sika ukwatapheya, izaqathe, umango, ulethisi, kanye neklabishi elibubende libe yimivimbo yezinto.
  2. Uma usuqedile ukusika imifino, gcwalisa isitsha esingajulile ngamanzi bese ucwilisa amaphepha elayisi emanzini ukuze bamanzi ngokulingene ezinhlangothini zombili. Ungazivumeli zicwilise isikhathi eside, ukuze zingathambi kakhulu.
  3. Okokuqala yenza i-tofu (kungakhethwa kodwa i-yummy ngempela): Sika i-tofu ibe yimivimbo emincane (cishe u-0.10 amasentimitha ubukhulu) bese ushisa uwoyela we-sesame epanini eliphakathi nendawo. Faka i-tofu ne-soy sauce bese uyipheka imizuzu engaba ngu-4 kuze kube yilapho i-tofu iba nsundu futhi icrispy. Bese ufaka imbewu yesame bese upheka omunye umzuzu.
  4. Lapho ufaka amaphepha elayisi, uwagcwalise ngemifino kanye ne-tofu (uma usebenzisa) bese uwagoqa njenge-burrito. Ngicabanga ukuthi kungcono ukubeka phakathi ukugcwaliswa bese ukugoqa bese ukugoqa izingxenyana zombili.
  5. Bese wenza isoso lokubhonqa kwamantongomane: Esitsheni esiphakathi nendawo, hlanganisa ibhotela lamantongomane nesosi yesoya, ugarlic, amanzi afudumele, nesosi yesriracha.
  6. Khonza imiqulu yamaphepha erayisi ngesoso se-peanut dipping.

AMANOTHI:

  • Uma ufuna ukuthi imiqulu yephepha lelayisi ingabi nasoya, vele ushiye i-tofu. Imiqulu yasehlobo izobe isabekayo ngaphandle kwe-tofu.
  • Imiqulu yamaphepha erayisi ayinayo i-gluten ngokwemvelo. Kodwa-ke, bengisebenzisa isosi yesoya kusoso we-peanut butter dipping. Uma udinga ukuthi ukudla konke kungabi ne-100% engenalo i-gluten, vele usebenzise i-tamari esikhundleni se-soy sauce ye-sauce yamantongomane nokuthosa i-tofu.
  • Qiniseka ukuthi usika yonke imifino kuqala, ngakho-ke konke okulungele lapho uqala ukufaka iphepha lelayisi emanzini.
  • Ungafaki iphepha lelayisi isikhathi eside kakhulu noma zizothamba kakhulu, zibe ntekenteke, futhi kube nzima ukugoqa.

I-Vegan Zucchini Ummbila Fritters

I-Vegan Zucchini Ummbila Fritters

“Ama-fritters ommbila we-vegan omangalisayo kakhulu owake waba nawo. I-Crispy, imnandi futhi iphelele ngesaladi noma ifakwe ediphini yakho oyithandayo. ”


ISANDULELA: AMAMINITHI ALI-10

Pheka: AMAMINITHI ALI-20

UBUDLELWANE: Easy

KUSEBENZA: 4


INGREDIENTS:

  • 1 inkomishi ufulawa owenzelwe konke noma okusanhlamvu okuphelele
  • I-2 tsp baking powder
  • ½ tsp usawoti
  • Pepper tsp upelepele omnyama
  • Iqanda elilodwa le-chia / yefilakisi 1 tbsp imbewu ye-chia / imbewu yomhlabathi yefilakisi + 1 tbsp amanzi, bheka amanothi
  • ½ inkomishi yobisi lwe-alimondi noma olunye ubisi lwamantongomane
  • 1 tbsp amafutha omnqumo
  • 1 ½ inkomishi i-zucchini egayiwe, ekhishwe futhi ekhishwe (cishe i-zucchini ephakathi nendawo)
  • 1 izikhwebu zommbila zezindlebe zinqume isikhwebu (cishe 1 inkomishi yamabele ommbila)
  • Pepper upelepele wejalapeno uqoshwe kahle
  • Ama-clove ayi-3 egayiwe
  • Ama-scallions ama-3 aqoshiwe
  • 1/3 indebe iparsley noma i-cilantro, oqoshiwe
  • 1 tbsp ijusi kalamula noma ujusi kalamula
  • 2 wezipuni amafutha omnqumo noma amanye amafutha othosa, ukuthosa
  • Marinara sauce / ukhilimu omuncu omuncu ukukhonza

INDLELA:

Lungiselela i-zucchini

  1. I-grate 2 i-zucchini emaphakathi (cishe izinkomishi ezi-1)) endishini noma i-colander elungiselelwe ngethawula lesitsha elihlanzekile noma indwangu yoshizi efakwe kuyo. Faka ingcosana kasawoti bese ushiya imizuzu eyi-10. Thatha imiphetho yethawula (njengoba ungathanda isikhwama semfucumfucu), shintsha phezulu kwendwangu phezu kosinki noma isitsha kuze kube yilapho icindezela i-zucchini bese idonsa uketshezi olweqile. Zama ukukhama uketshezi oluningi ngangokunokwenzeka.

Yenza iqanda le-chia

  1. Hlanganisa izipuni ezintathu zamanzi nesipuni esisodwa sembewu ye-chia noma imbewu yefilakisi lomhlabathi esitsheni esincane. Vumela ingxube ikhuluphele imizuzu emihlanu.

Hlanganisa i-batter

  1. Hlanganisa izithako ezomile ndawonye. Faka iqanda le-chia, ubisi lwe-alimondi namafutha omnqumo uphinde uhlanganise ne-whisk.
  2. Faka i-zucchini egayiwe, izinhlamvu zommbila, i-jalapeno eqoshiwe, igalikhi egayiwe, ama-scallions aqoshiwe kanye neparsley eqoshiwe. Fafaza ngejusi likalamula. Hlanganisa konke ndawonye.

Fry ama-fritters

  1. Sishisa ipani ukushisa okulingene bese ubeka isipuni esisodwa noma ezimbili zamafutha epanini. Khipha isipuni esisodwa esinqwabelene se-batter nge-fritter ngayinye bese uthosa ngama-batches emlilweni ophakathi cishe imizuzu emihlanu ngohlangothi ngalunye. Mboza ngemuva kokuphenya.

Khonza

  1. Khonza ama-fritters nge-dip noma isaladi oyikhonzile (iziphakamiso ezengeziwe ezingezansi).

AMANOTHI:

  • La ma-vegan corn fritters ayamangalisa uma udinga ukwengeza imifino eminingi ekudleni kwakho noma udinga enye indlela ebucayi yokwenza izingane zidle imifino yazo.
  • Ukuze ulungiselele i-zucchini egayiwe, uzodinga ukukhipha uketshezi olweqile kuyo (bheka imiyalelo engenhla).
  • Le recipe isebenzisa "iqanda le-chia" noma "iqanda lefilakisi" esikhundleni samaqanda ajwayelekile. Sebenzisa izipuni ezintathu zamanzi nesipuni esisodwa sembewu ye-chia noma imbewu yomhlabathi yefilakisi. Vumela ingxube ikhuluphele imizuzu emihlanu futhi ilungele ukusetshenziswa.
  • Khonza ama-fritters ngeziphuzo ezigoqiwe ezifana ne-marinara, ukhilimu omuncu noma okulingana ne-vegan, baba ghanoush, i-guacamole noma i-avocado yokugqoka, nesaladi oyikhonzile (izincomo zami i-Grilled Corn ne-Black Bean Salad ne-Mexican Chopped Salad), nezinduku ze-veggie, njengohlangothi ukugoqa, isemishi noma i-bagel.
  • Lawa ma-fritters ahlala kahle esiqandisini izinsuku ezifika kwezine, ngakho-ke ungenza i-batch uyihambise ekuphumeni, epikinikini, noma uhambe nabo isidlo sasemini.
  • Ungabamisa kuze kube izinyanga ezintathu. Ukuze uphinde uvuselele, balethe ekamelweni lokushisa bese uthosa futhi.

Dinner

Okumnandi kweMiso Portobello Mushroom Burger (Vegan)

Okubabayo Miso Portobello Mushroom Burger

"Lesi sitayela sase-Asia, i-portobello, i-vegan portobello mushroom burger igcwele ukunambitheka okumnandi kwe-umami! Ihlanganiswe ne-Guacamole yesitayela sase-Asia, efakwe isaladi yeribhoni yekhukhamba epholile kanye nesaladi eyisaladi."


ISANDULELA: AMAMINITHI ALI-25

Pheka: AMAMINITHI ALI-10

UBUDLELWANE: Easy

KUSEBENZA: 2


INGREDIENTS:

  • Amakhowe ama-portobello ama-2 amakhulu
  • 1 isipuni Miso (noma yimuphi umbala)
  • Isipuni esingu-1 samafutha esesame athosiwe
  • 1 isipuni sriracha
  • ingcosana kasawoti kanye nopelepele

Ikhukhamba Iribhoni Isaladi

  • 2 ukhukhamba waseTurkey, usike ngobude ube ngamaribhoni (sebenzisa i-mandolin - bona amanothi)
  • 1 scallion, lisikiwe ku-diagonal
  • 1 / 4 ithisipuni usawoti
  • ¼ isipuni sikashukela
  • 2 amathisipuni irayisi uviniga
  • ½ ithisipuni lenzipho zesitshe ezigosiwe

Carrot Slaw (ukwenza lokhu kube lula, bona amanothi)

  • Izinkomishi eziyi-1/1 izaqathe zomdlalo (noma ugayiwe)
  • 1 ukhakhayi
  • 1 / 4 ithisipuni usawoti
  • ¼ isipuni sikashukela
  • 2 amathisipuni irayisi uviniga
  • ½ ithisipuni lenzipho zesitshe ezigosiwe

I-Asian Guacamole

  • 1 enye i-avocado enkulu eyengeziwe
  • 1 ithisipuni i-ginger eqoshiwe (noma sebenzisa unamathisela i-ginger)
  • 1 ithisipuni irayisi iwayini uviniga
  • 1 ithisipuni yamafutha esesame
  • ¼ ithisipuni kasawoti kanye nopelepele
  • nciza ama-chili flakes nezinhlamvu zesame

Amabhanisi amabili kakolweni agwetshiwe


Izengezo ongazikhethela- ujinja oqoshiwe


INDLELA:

  1. Hlangisa i-grill. Usebenzisa imfoloko noma i-mini whisk, hlanganisa i-miso, i-sriracha, ne-sesame oil…. & Nca usawoti kanye nopelepele ndawonye endishini encane yokwenza unamathisele. Shayela ngokukhululekile ezinhlangothini zombili zamakhowe we-portobello.
  2. Usebenzisa i-veggie peeler noma i-mandolin, sika ikhukhamba libe ngamaribhoni amade amancane. (Ungahlala nje uwahlukanise kumadiski amancane kakhulu) uwafake esitsheni esiphakathi kanye noskhali bese ufaka izithako zokugqoka bese uphonsa ngobumnene.
  3. Yenza isanqante ihlabe ngendlela efanayo. Beka esitsheni esincane, uphonsa ngezithako zokugqoka. Ukonga isikhathi ungazihlanganisa zombili izaqathe nekhukhamba (bese ukugqoka kabili) bese uziphaka ndawonye endishini eyodwa - kodwa ngithanda ukuthi zihlukaniswe, ngenxa nje yobuhle, kodwa akubalulekile. 
  4. Yenza i-Asian Guacamole, ngokubeka konke esitsheni esincane, uhlanganise futhi uvuselele kancane kuze kube ukhilimu futhi kuhlanganiswe. Akudingeki ukuba bushelelezi. Fafaza ama-sesame nama-chili flakes.
  5. Hlanganisa ama-portobellos, izinhlangothi eziphezulu phansi kuqala, imizuzu engu-4-5 ngaphezulu komlilo ophakathi, kuze kube namanzi futhi kube nethenda. Flip, hlupha eminye imizuzu embalwa. Hlabisa ama-Buns.
  6. Hlanganisa ama-burger… .sabalalisa amabhanisi ngesamba esivulekile se-Asian Guac, beka i-portobello-gills eceleni (ukubamba wonke amajusi anambitheka) bese udunduluza ngentambo yekhukhamba nesaladi yesanqante, ukukhama okuncane kwe-sriracha, ujinja okhethiwe okhethiwe. Sebenzisa i-Asian Guac esele eziqongweni ze-bun, bese phezulu ama-burger.
  7. Yidla ngokushesha.

AMANOTHI:

  • Ukuze uthole isidlo esilula ungaphaka laba ubuso obuvulekile, ngommese nemfoloko ngaphandle kwebhan ephezulu.
  • Ukonga isikhathi ungazihlanganisa zombili izaqathe nekhukhamba (bese ukugqoka kabili) bese uziphaka ndawonye endishini eyodwa - kodwa ngithanda ukuthi zihlukaniswe, ngenxa nje yobuhle, kodwa akubalulekile. 

Khipha ku-internet Vegan Pizza

I-pizza ehamba phambili ye-vegan

"Ngisho nabadla inyama bazoyithanda le recipe ye-vegan pizza! Nge-creamy cashew sauce, imifino yasehlobo notamatisi omiswe ilanga, kunambitheka futhi kumnandi ukudliwa."


ISANDULELA: AMAMINITHI ALI-20

Pheka: AMAMINITHI ALI-15

UBUDLELWANE: Easy

KUSEBENZA: 3 - 4


INGREDIENTS:

  • 1 i-broccoli yekhanda elincane, ama-florets aqoshiwe aba yizicucu ezincane, ngaphezulu kwesiqu esiqoshwe
  • ⅓ inkomishi uhhafu utamatisi cherry
  • izinhlamvu ezivela endlebeni eyodwa yommbila omusha
  • ¼ inkomishi eqoshiwe anyanisi obomvu
  • I-jalapeño, isikiwe kancane
  • Utamatisi omane ophekwe uwoyela omiswe ngelanga, uqoshiwe
  • uwoyela ongeyena owentombi, wokugcoba nokuxubha
  • Ibhola le-1 (16-ounce) lenhlama ye-pizza
  • ½ inkomishi amaqabunga amasha e-basil
  • 2 wezipuni amaqabunga e-thyme amasha
  • izingcwecwe zikapelepele obomvu
  • usawoti wasolwandle nopelepele omnyama omusha
  • I-Cashew Cream

INDLELA:

  1. Hlangisa i-ovini iye ku-450 ° F.
  2. Esitsheni esiphakathi nendawo, hlanganisa i-broccoli, utamatisi, ummbila, u-anyanisi, i-jalapeno, notamatisi omiswe ilanga bese ugcoba ngamafutha omnqumo kanye namaphini kasawoti nopelepele. Phonsa ukugqoka nokunambitha. Imifino kufanele ifakwe kahle futhi ifakwe kahle ngamafutha omnqumo ukuze imifino ibe mnandi kuyo yonke i-pizza.
  3. Yelula inhlama ye-pizza epanini le-pizza elingu-14 intshi. Shayela imiphetho engaphandle yenhlama kancane ngamafutha omnqumo nesipuni ama-scoops ambalwa kakhilimu we-cashew enkabeni yenhlama, ngokwanele ukuyisakaza ibe ungqimba oluncane. Sabalalisa imifino enhlama.
  4. Bhaka amaminithi angu-15, noma kuze kube yilapho i-crust igolide, iphekwe, kanti i-broccoli ithenda futhi igosiwe. Susa kuhhavini bese ugcwala kakhulu ukhilimu we-cashew (uma ukhilimu wakho we-cashew ukhulu kakhulu ukuba ungaconsa, gxuma emanzini amancane). Phezulu nge-basil entsha, i-thyme entsha, nama-pinches ama-flakes abomvu abomvu.

Ukholifulawa Tacos NgeCashew Crema

ama-vegan tacos

"Ungakhathazeki uma incipha kakhulu — ukunambitheka kwakho kuzogxila kakhulu."

ISANDULELA: AMAMINITHI ALI-20

Pheka: 30 - 40 AMAMINITHI

UBUDLELWANE: Easy

KUSEBENZA: 4


INGREDIENTS:

I-Sauce

  • 1 i-chile eluhlaza (njenge-serrano), egayiwe kahle
  • I-1 clove yegalikhi, egayiwe
  • ¼ inkomishi cashew noma ibhotela le-alimondi
  • 3 isipuni. ijusi elisha likalamula
  • Usawoti ongcolile

Assembly

  • Ama-clove amathathu egalikhi, aqoshiwe kahle
  • ¼ inkomishi ebanjiwe noma uwoyela wemifino
  • 2 tsp. ukhumini womhlabathi
  • 2 tsp. i-paprika ebhemayo
  • Amakhanda amabili aphakathi nokholifulawa, uthathe ama-florets ayi-2 "-1"
  • Usawoti ongcolile
  • 12 6 "-diameter tortillas corn
  • 1 anyanisi omhlophe osikiwe
  • I-avocado esikiwe, ama-radishes asikiwe, amaqabunga e-cilantro aneziqu zethenda, nama-lime wedges (wokukhonza)

INDLELA:

I-Sauce

  1. Usebenzisa imfoloko, hlanganisa i-chile, u-garlic, ibhotela le-cashew, ijusi likalamula no-3 Tbsp. amanzi esitsheni esincane ukuhlanganisa; inkathi ngosawoti. Beka eceleni.

Assembly

  1. Beka i-rack endaweni ephansi kakhulu; preheat oven to 450 °. Hlanganisa ugarlic, uwoyela, ikhumini ne-paprika esitsheni esincane ukuhlanganisa. Hlela ukholifulawa ebhodini lokubhaka elinerimu bese uthela uwoyela oqoshiwe. Isizini ngosawoti bese uphonsa ukugqoka ukholifulawa ngokulinganayo. Yosiwe, ingaphazanyiswa, kuze kube nsundu kube mnyama futhi crisp ezansi, imizuzu engu-15-20. Susa kuhhavini bese uvula ama-florets. Qhubeka nokosa kuze kube yilapho uhlangothi lwesibili lumnyama nsundu futhi luhlazana, yimizuzu eyi-15-20 ubude.
  2. Sishisa i-skillet enkulu ngaphezulu kokuphakathi. Ukusebenza ngamaqoqo, ama-toast tortilla kusendlalelo esisodwa, ujika maphakathi, uze ufudumale, cishe inani leminithi elilodwa. Dlulisela emapuleti.
  3. Sabalalisa i-tortilla ngayinye nge-sauce ethile egciniwe; phezulu nekholifulawa. Gcoba nge-anyanisi, ukwatapheya, ama-radishes, ne-cilantro. Khonza ngama-lime wedges wokukhipha ngaphezulu.

Snacks

I-Pecan Energy Bar Recipe

Amabha we-pecan

"Le iresiphi yebha yamandla eyenziwe ekhaya iyisiphuzo esihle esinempilo! Imnandi ngokwemvelo, inama-oats, imbewu ye-chia nama-pecans."

ISANDULELA:  AMAMINITHI ALI-10

Pheka: AMAMINITHI ALI-30

UBUDLELWANE: Easy

KUSEBENZA: 14


INGREDIENTS:

  • Izinsuku eziyi-15 zeMedjool (ama-ounces angu-9) *
  • 1 inkomishi uhhafu we-pecan eluhlaza
  • ½ inkomishi yama-oats amahhala
  • 1 isipuni imbewu ye-chia
  • 1 isipuni se-vanilla ekhishwe
  • Cin isipuni sinamoni
  • ¼ isipuni sikasawoti kasawoti


INDLELA:

  1. Preheat kuhhavini ku-200F.
  2. Susa imigodi kusuka ezinsukwini ngeminwe yakho (ziphuma ngqo!). Beka izinsuku ku-processor yokudla bese ucubungula noma ushayela kuze kube yilapho ziqotshwa kakhulu kanye namafomu wokuthungwa anolaka. Bese ufaka izithako ezisele bese ucubungula umzuzu noma ngaphezulu kuze kube yifomu lezinhlama.
  3. Khombisa ishidi lokubhaka noma i-jelly roll pan ngephepha lesikhumba. Lahla inhlama maphakathi nephepha lesikhumba bese usebenzisa iphini lokugoqa ukulufaka kunxande ongu-6 ”x 10.5”. Sika inhlama ibe yimigoqo engu-14 engu-1.5 ”x 3”. (Akudingeki ucacise njengathi, kepha sithole ukuthi kulula kakhulu ukusika imigoqo efanayo!)
  4. Bhaka imigoqo imizuzu engama-30 (lesi sinyathelo sisiza ukwenza ukuthungwa kube kome kakhulu futhi kunganamatheli). Pholisa imigoqo ekamelweni lokushisa, bese ugcina isiqandisi esitsheni esivaliwe phakathi kwamashidi ephepha le-wax. Uma ungathanda ukuwafakela ukudla okulula, usike onxande abayi-4 "x 6" bephepha le-wax, ugoqe imigoqo bese uwavikela ngetheyiphu. Ihlala kahle inyanga engu-1 efrijini (noma ngaphezulu, kepha kungenzeka ingahlali isikhathi eside kangako!). 

AMANOTHI:

* Sincoma ukusebenzisa izinsuku zeMedjool: yizinhlobonhlobo zamadethi ezinkulu, ezinethenda futhi ezimnandi ezakha ukuthungwa okuhle kwale migoqo. Atholakala ezitolo eziningi zokudla; ezikhathini eziningi zisengxenyeni yenqwaba noma yokukhiqiza, noma zifakwe kusigaba sezithelo esomisiwe.


I-Cookie Dough enhle kunazo zonke (i-vegan, i-gluten mahhala)

inhlama yekhukhi

ISANDULELA: AMAMINITHI ALI-5

Pheka: AMAMINITHI ALI-5

UBUDLELWANE: Easy

KUSEBENZA: 6


INGREDIENTS:

  • I-115 g ye-vegan butter ingasebenzisa ibhotela elijwayelekile
  • 110 g ushukela okhanyayo onsundu *
  • 3 tbsp ushukela omhlophe *
  • 1 tsp i-vanilla ekhishwe
  • 1 tbsp ubisi lokuzikhethela
  • I-125 g kafulawa wenhloso yonke engenayo i-gluten, uma kudingeka
  • 45 g wamashokholethi wokuzikhethela

INDLELA:

  1. Qala ngokushisa uphatha ufulawa wakho ku-microwave noma kuhhavini (bona okuthunyelwe ukuze uthole imiyalelo).
  2. Kumxube, ukhilimu ibhotela lakho noshukela imizuzu engu-2-3, kuze kuhlanganiswe. Faka ubisi ne-vanilla yakho, bese uqhubeka nokuxuba. Faka kancane kufulawa wakho bese uxuba uze uhlangane nje.
  3. Usebenzisa i-spatula yenjoloba, phinda usebenzise ama-chips wakho we-chocolate. Dlulisela esitsheni futhi ujabulele ngokushesha.

I-Vegan Cinnamon Swirl Banana Isinkwa NgeCinnamon Crumble 

isinkwa sikabhanana

 

ISANDULELA: I-10 MIN

Pheka: 1 IHORA

UBUDLELWANE: LULA

KUSEBENZA: 5 - 10


INGREDIENTS:

Banana Bread

  • 250 g ufulawa
  • I-2 tsp baking powder
  • 1 / 2 tsp usawoti
  • 60 ml wamafutha
  • 75 ml ubisi lwe-vegan *
  • 50 g ushukela *
  • 1 tbsp i-apula cider uviniga
  • 1 tsp i-vanilla ekhishwe
  • Ubhanana o-3 ovuthiwe cishe ngo-350-400 g

Isinamoni Swirl

  • 100 g ushukela
  • 2 tbsp isinamoni

Isinamoni Iyawa

  • 60 g ufulawa
  • 20 g ushukela
  • 20 g ushukela onsundu
  • 45 g we-vegan bhotela obandayo
  • Isinamoni ye-1 tsp

UVanilla Glaze

  • 120 g ushukela oluyimpuphu
  • 4-5 tbsp ubisi lwe-vegan noma ngaphezulu
  • 1/2 tsp i-vanilla ekhishwe

INDLELA:

  1. Okokuqala lungiselela ushukela wesinamoni we-swirl. Hlanganisa ushukela nesinamoni.
  2. Ngokuqhekeka, ngokushesha uxove zonke izithako enhlama bese uzibekela eceleni.
  3. Hlangisa ihhavini liye kuma-180 degrees phezulu nokushisa kwangaphansi. Gcoba kancane ipani lokubhaka.
  4. Hlanganisa ufulawa, i-baking powder nosawoti endishini. Thela esitsheni esikhulu sokuxuba uhlanganise. Hlanganisa uwoyela, ubisi lwemifino, ushukela, i-apula cider uviniga ne-vanilla okukhishwe kahle nge-whisk bese ugoqa ngokucophelela izithako ezomile. Hlanganisa kahle ubhanana ngemfoloko bese ufaka. Hlanganisa kafushane ukwakha inhlama.
  5. Thela cishe isigamu se-batter epanini lokubhaka. Fafaza ushukela wesinamoni ngokukhululekile enhlama. Thela inhlama esele kwisikhunta. Nge-strudel, donsela imfoloko enhlama ngokuvunguza. Ekugcineni, sakaza ukuqhuma phezu kwenhlama.
  6. Bhaka kuhhavini cishe imizuzu engama-50-70 *. Bese uyikhipha kuhhavini bese uyayipholisa.
  7. Ukuze uthole i-vanilla glaze, hlanganisa zonke izithako nomxube wezandla. Sakaza isinkwa sikabhanana bese uphaka.

AMANOTHI:

  • Ubisi lwe-vegan soy vanilla ukuthola ukunambitheka okungaphezulu kwe-vanilla nobumnandi.
  • Uma ushintsha ushukela, sicela wazi ukuthi ukungaguquguquki kwenhlama kungashintsha. Lokhu kusebenza nasekushintshaneni kwezinye izithako.
  • Isikhathi sokubhaka singahluka ngokuya ngehhavini.
  • Indlela engcono kakhulu yokuhlola ukuthi ngabe isinkwa sikabhanana silungile nge-skewer sokhuni noma ngommese. Zombili kufanele ziphume lapho zinamathele esinkwa sikabhanana ngaphandle kwezinsalela zenhlama engamanzi.


iziPhuzo

I-Matcha + Coconut Milkshake

i-vegan milkshake

“IMatcha nokhokhonathi kuyinhlanganisela yokunambitheka ethandekayo. Le vegan milkshake ilula, iyaqabula futhi izokunika umfutho wamandla! ”


ISANDULELA: I-5 MIN

Pheka: I-5 MIN

UBUDLELWANE: Easy

KUSEBENZA: 1


INGREDIENTS:

  • 1 inkomishi Usilika Nutchello Ubisi lukakhukhunathi & Cashew Ubisi noma Ubisi lukakhukhunathi olungenashukela
  • Ibhanana eli-1 elikhulu elifriziwe
  • 2 amathisipuni matcha
  • ama-ice cubes ambalwa, ongakukhetha

Ukuhlobisa okungakhethwa

  • Ama-flakes kakhukhunathi athosiwe noma ukhukhunathi osikiwe
  • ukushefa kashokoledi okumnyama noma ukhokho nibs


INDLELA:

  1. Beka izithako ku-blender bese uhlangana kuze kube bushelelezi futhi kube noshukela.
  2. Khonza ufakwe ngokuhlobisa okungakhethwa.
  3. Jabulela futhi ujabulele ukuphuza ngakunye!

AMANOTHI:

Uma usebenzisa ubisi lukakhukhunathi olungenashukela, engeza amadethi ayi-1 - 2, aqotshiwe kususwe imbewu, ukuze wenze ubumnandi. Noma engeza isiraphu ye-maple emsulwa, cishe 1 ithisipuni, ngaphambi kokuhlanganisa.


Ushokoledi Oshisayo We-Vegan

ushokoledi oshisayo we-vegan

"Ukhokho oshisayo osezingeni eliphakeme, ocebile noshokoledi!"

ISANDULELA: I-1 MIN

Pheka: I-4 MIN

UBUDLELWANE: Easy

KUSEBENZA:  2


INGREDIENTS:

  • 2 izinkomishi Vegan ubisi oat, alimondi, cashew
  • 3 tbsp Isiraphu yemephu
  • 2 tbsp Ukhokho powder

INDLELA:

  1. Hlanganisa zonke izithako epanini le-sauce kuze kufudumale. Khonza ngokhilimu ophehliwe kakhukhunathi noma ama-marshmallows we-vegan.

I-Vegan Turmeric Eggnog

i-vegan eggnog

"Le iresiphi elula ye-Vegan Turmeric Eggnog ivuselela iholide yakudala enezithako ezisebenzayo ezinempilo kanye ne-spice twist ekhethekile yokulwa nokuvuvukala."

ISANDULELA: I-2 MIN

Pheka: I-5 MIN

UBUDLELWANE: Easy

KUSEBENZA: 5


INGREDIENTS:

  • 1 angakhanyisa ubisi lukakhukhunathi (13.5 ounces / 398ml)
  • I-1.5 izindebe zamanzi
  • Izinsuku ezi-3 ezifakiwe
  • I-1 tsp turmeric
  • 1 tsp isinamoni yomhlabathi
  • I-1/4 tsp umhlabathi we-nutmeg
  • 1/8 tsp umhlabathi allspice
  • 1/8 tsp emnyama
  • I-1 tbsp uwoyela kakhukhunathi

Akuphoqelekile:

  • I-1tbsp maple syrup noma uju owengeziwe uma uyithanda imnandi
  • I-nutmeg entsha yokuhlobisa

INDLELA:

  1. Beka zonke izithako ku-blender esheshayo. Hlanganisa imizuzu engu-2-3, kuze kufakwe kahle futhi kushise. Uma ungenayo i-blender ezoshisa isiphuzo sakho ngemuva kokuhlanganisa okufudumele ku-stovetop ebhodweni elincane phezu komlilo ophakathi.
  2. Gcoba nge-nutmeg entsha. Ngiphinde ngahlobisa ngopopayi wegwebu lobisi lwe-alimondi.

AMANOTHI:

  • Ungabeka kalula noma yiluphi uhlobo lobisi obisini lukakhukhunathi
  • Uma ungenayo i-blender esheshayo ezoshisa i-eggnog yakho, ngemuva kokuhlanganisa ukushisa kancane epanini lesitofu

Izindawo zokudlela ze-Vegan

Kwesinye isikhathi, kunokuba upheke - ungathanda ukujabulela isipiliyoni sekhwalithi endaweni yokudlela enesilinganiso esiphakeme noma mhlawumbe uzonda ukupheka ngokuphelele! Ukungakhathazeki, sihlanganise izindawo zokudlela ezithandwa kakhulu ezweni lonke. Bheka ngezansi:

Isifinyezo

Sithemba ukuthi uthokozele umhlahlandlela wethu ophelele we-veganism! Ungakhohlwa ukushiya amazwana. Ukuze uthole okuqukethwe okuqondisisa kakhudlwana ekudleni, qiniseka ukuthi ujoyina uhlu lwethu lwemeyili ngezansi !:

 

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