Ukupheka okulula futhi okunempilo kwe-vegan ukwenza ekhaya

-Delile

• 1. Ubhontshisi we-vegan ne-beet burger
• 2. Ama-burgers e-oat nesitshalo seqanda
• 3. UCheddar
• 4. Ushizi omhlophe wevegan
• 5. Imayonnaise ye-avocado
• 6. I-vegan pate: i-chickpea hummus
• 7. Isoso semifino
• 8. I-Vegan brigadeiro
• 9.I-Vegan Pancake
• 10. Ikhekhe le-carrot ne-apula toffee
• 11. Vegan ushokoledi ikhekhe

Ukudla kwe-vegan kusekelwe ekudleni okuvela embusweni wemifino kuphela, ngaphandle kwanoma yiluphi uhlobo lomkhiqizo wezilwane, njengenyama, amaqanda, ushizi wemvelaphi yezilwane nobisi. Ngaphandle kwalomkhawulo, ukudla kwe-vegan kungahluka kakhulu futhi kube nobuciko, okwenza kube lula ukuguqula izindlela zokupheka ezinjenge-hamburger, ushizi, i-pate kanye ne-barbecue.

Bheka ngezansi izindlela zokupheka eziyi-11 ukusiza ukwehluka kwemenyu nokuletha izindaba ezinempilo ezilingana nokudla kwe-vegan.

1. Ubhontshisi we-vegan ne-beet burger

I-burger kabhontshisi engenalo i-gluten ingasetshenziselwa isidlo sasemini noma isidlo sakusihlwa, ezitsheni ezinambitheka noma ngamafomethi amancane ukwenza ama-sandwich emicimbini yezingane, isibonelo.

Izithako:

• 1 inkomishi ka-anyanisi omhlophe oqoshiwe;
• amafutha omnqumo okugcoba epanini;
• Ama-clove amabili egalikhi egayiwe noma echotshoziwe;
• 1/2 indebe yama-beet agayiwe;
• 1/2 indebe yesanqante egayiwe;
• 1 isipuni se-shoyo sauce;
• i-cayenne pepper ukunambitha (ngokuzithandela);
• 1/2 ijusi kalamula;
• 2 izinkomishi zikabhontshisi okuphekiwe;
• 3/2 indebe yamabele;
• usawoti ukunambitha.

Imodi yokulungiselela:

Songa u-anyanisi nogalikhi emfuthweni wamafutha omnqumo kuze kubune. Faka ama-beet, izaqathe, i-shoyo, ujusi wengxenye kalamula kanye nengcosana yepelepele ye-cayenne. Saute imizuzu eyi-10. Kwiprosesa yokudla noma i-blender, engeza ubhontshisi, i-pan saute kanye nengcosana kasawoti, kancane kancane ungeze ummbila. Susa noma wakhe ama-hamburger osayizi oyifunayo ngokusonga i-hamburger ngayinye ngofulawa omncane. Beka ama-hamburger epanini eligcotshwe ngamafutha omnqumo bese ubhake kuhhavini ophakathi cishe imizuzu eyi-10 ohlangothini ngalunye.

2. Ama-burgers e-oat nesitshalo seqanda

Le vegan oat ne-isitshalo seqanda burger kuyindlela enhle engenayo i-gluten yesidlo sempelasonto esihlukile, kanye nokuceba ngamaprotheni, i-iron, i-zinc, i-phosphorus, i-fiber kanye namavithamini e-B.

Izithako:

• 1 inkomishi yama-oats asongwe;
• 1 anyanisi;
• Ama-clove angu-2;
• Isitshalo seqanda esingu-1;
• 1 umugqa wepelepele obomvu;
• 1 isipuni setamatisi isosi;
• 2 wezipuni zama-beet agayiwe;
• Isipuni esingu-1 somhlabathi sinefilakisi;
• 2 wezipuni chives oqoshiwe neparsley;
• Usawoti namafutha omnqumo ukunambitha.

Imodi yokulungiselela:

Geza udayisi u-anyanisi, u-garlic, isitshalo seqanda nopelepele. Epanini, letha ama-oats emathunjini nge-½ inkomishi yamanzi imizuzu eyi-10. Epanini lokuthosa elifudumele, nsundu ugarlic, u-anyanisi onoketshezi lwamafutha omnqumo, bese ufaka isitshalo seqanda, upelepele, utamatisi unamathisele, engeza ama-oats asekhishini, ama-beet agayiwe nefilakisi, inkathi yokunambitha, upheke imizuzu emi-5.

Gaya yonke into, ku-blender noma iprosesa, kuze kufike ezinhlamvwini eziyimbudumbudu futhi ebumbekayo, ngemuva kokufudumeza, thambisa izandla zakho ngamafutha ukuze ususe izingxenye, esimweni sebhola bese uzicabalele. Gcoba ama-burger epanini elishisayo elishisayo kuze kube yilapho eba nsundu kancane, noma hlikihla ama-burger ngamafutha omnqumo bese ubhake ku-200 ° C imizuzu engama-20.

3. UCheddar

Ushizi we-Vegan cheddar ucebile emafutheni amukelekile avela kumafutha omnqumo nama-antioxidants ama-turmeric, izakhamzimba ezisiza ukuthuthukisa ukusakazwa kwegazi, ukunciphisa ukuvuvukala emzimbeni nokuvikela izinkinga ezinjengomdlavuza nokuhlaselwa yinhliziyo.

Izithako:

• 1 inkomishi yamantongomane aluhlaza;
• Isipuni esingu-1 esigcwele i-turmeric;
• Izipuni eziyi-3 zamafutha omnqumo;
• 1 i-clove kagalikhi;
• 1 isipuni kalamula;
• 1/2 indebe yamanzi;
• 1 ingcosana kasawoti.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uzigcina esiqandisini uze uqine. Uma i-blender ingakwazi ukushaya ama-chestnut kalula, kufanele uwafake emanzini cishe imizuzu engama-20 bese ukhipha kahle ngaphambi kokushaya.

4. Ushizi omhlophe wevegan

Ushizi we-Vegan uyindlela enhle yama-appetizers kanye nokuhambisana, ngaphezu kokusetshenziselwa ukugcwalisa ezinye izindlela zokupheka.

Izithako:

• I-125g yama-macadamia (ofakwe ubusuku bonke futhi akhanywa);
• I-125 g yamantongomane e-cashew (afakwe ubusuku bonke futhi akhanywa);
• 1 isipuni sikasawoti;
• 2 wezipuni kalamula;
• Izipuni ezimbili zemvubelo yokudla okunempilo;
• 2 wezipuni zika-anyanisi oluyimpuphu.

Imodi yokulungiselela:

Ku-processor, shaya ama-chestnuts aze afike ezincekeni ezincane. Faka izithako ezisele nge-180 ml yamanzi, bese ushaya ku-processor futhi kuze kube ukuvumelana okubushelelezi nokukhilimu.

5. Imayonnaise ye-avocado

Imayonnaise ye-avocado icebile emafutheni amahle asiza ukukhulisa i-cholesterol enhle nokuvikela izifo zenhliziyo nemithambo yegazi. Ingasetshenziswa kumasangweji noma njengesaladi noma ukugqoka i-pasta.

Izithako:

• 1 ukwatapheya ovuthiwe ophakathi nendawo;
• 1/2 indebe ye-parsley eqoshiwe;
• Izipuni ezimbili zesinaphi esiphuzi;
• 2 wezipuni kalamula;
• usawoti ukunambitha;
• 1 i-clove kagalikhi ngaphandle kwemvuthu (ngokuzithandela);
• I-1/2 indebe yamafutha omnqumo angasese.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese ugcina imayonnaise esiqandisini.

6. I-vegan pate: i-chickpea hummus

IHummus iyi-pate enomsoco kakhulu futhi icebile ngamaphrotheni avela kuma-chickpeas. Kuyindlela enhle ongayidla nge-toast, ama-crackers nokusabalalisa isinkwa njenge-sandwich sauce.

Izithako:

• 2 izinkomishi zezinkukhu eziphekiwe;
• ½ inkomishi yamantshontsho okupheka amanzi noma ngaphezulu, uma kunesidingo;
• Isipuni esingu-1 se-tahini (ngokuzithandela);
• 1 ijusi kalamula;
• 2 wezipuni zamafutha omnqumo;
• 1 iqoqo leparsley;
• 1 ithisipuni kasawoti;
• 1 i-clove kagalikhi ocoliwe;
• pepper emnyama ukunambitha;
• 1/2 isipuni cumin.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender, engeza amanzi okupheka amaningi, uma kunesidingo, ukushaya kangcono. Qeda ngokufaka izinongo ezifana namafutha omnqumo, iparsley, upaprika omnandi, upelepele omnyama nosawoti ukunambitha.

7. Isoso semifino

Ukwenza i-vegan barbecue emnandi futhi enomsoco, ungasebenzisa izithako ezilandelayo:

• Tofu;
• Amakhowe;
• Inyama nesoseji;
• Isitshalo seqanda uthathe cubes;
• U-anyanisi usike uhhafu noma uphelele ngekhasi, ukuya kusoso bese uthola ukunambitheka okumnandi;
• Ushizi we-pepper oqoshiwe;
• Izaqathe ngamacube amakhulu;
• Ukholifulawa;
• IZucchini;
• I-broccoli;
• Udumba;
• Isikhwebu sommbila;
• Utamatisi ongenazimbewu;
• Izithelo ezifana ne-apula, uphayinaphu nopentshisi.

Imodi yokulungiselela:

I-tofu eyosiwe, amakhowe nenyama yesoya ku-grill. Yonke imifino nayo ingosa, ikakhulukazi upelepele ofakwe ushizi, ozoncibilika lapho kushisa. Ngaphezu kwalokho, imifino ingadliwa iluhlaza ngesimo sesaladi, futhi isinkwa sikagalikhi singasetshenziswa ukuhambisa inyama ye-vegan.

8. I-Vegan brigadeiro

I-vegan brigadeiro iyashesha futhi kulula ukuyenza, kepha isadinga ukulinganiswa futhi ingadli ngobuningi ukugwema ama-calories amaningi kusuka kumaswidi.

Izithako:

• 1 inkomishi kashukela we-demerara;
• 1/2 indebe yamanzi abilayo;
• Indebe ye-3/4 ye-oatmeal;
• Izipuni ezimbili ze-cocoa powder.

Imodi yokulungiselela:

Shaya ushukela ku-blender ngamanzi abilayo cishe imizuzu emithathu, bese ufaka i-oatmeal ngaleso sikhathi, ushaye cishe imizuzu emibili ngaphezulu uze uthole ukhilimu oshelelayo, nokuvumelana kobisi olujiyile. Ukwenza i-brigadeiro, vele uhlanganise ubisi olujiyile necocoa bese uyiletha emlilweni ize ibile iphume epanini.

9.I-Vegan Pancake

Le iresiphi elula yepancake ye-vegan, engasetshenziswa njengesisekelo sama-pancake amnandi anikezwa ukudla okulula noma ibhulakufesi, kusetshenziswa ukugcwaliswa okufana ne-jelly yezithelo, uju noma izithelo ezintsha, isibonelo.

Izithako:

• 1 inkomishi yobisi lwemifino;
• 1 isipuni esingajulile sepowder yokubhaka;
• ½ inkomishi kakolweni noma ufulawa we-oat;
• 1 Ubhanana.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender uze ubushelelezi. Sebenzisa izipuni ezingaba ngu-2 zenhlama ye-pancake ngayinye, okufanele yenziwe epanini lokuthosa elingafakwanga noma okugcotshwe phambilini, ukuyivumela ipheke emlilweni omncane ezinhlangothini zombili.

10. Ikhekhe le-carrot ne-apula toffee

Ikhekhe le-vegan eluhlaza, elinothe ngamaminerali, i-calcium, i-magnesium, i-potassium, i-iron ne-zinc. I-carob ihlangene ne-cocoa powder, okusikhumbuza nge-caramel.

Izithako:

• Ama-apula ama-2 ahlutshiwe futhi agayiwe;
• 2 izaqathe ezihlutshiwe nezigayiwe;
• 115 g wamantongomane;
• 80 g kakhukhunathi owomile owomile;
• ½ isipuni sesinamoni;
• Izipuni ezimbili ze-carob;
• 2 wezipuni we-cocoa powder eluhlaza;
• 1 ingcosana kasawoti wasolwandle;
• 150 g omisiwe;
• 60 g we-apula owomile (ofakwe imizuzu engu-15 futhi ukhanywa);
• I-60 g yezinsuku ezifakiwe (zifakwe imizuzu engu-15 futhi zikhishwe);
• 1 i-orange ehlutshiwe.

Imodi yokulungiselela:

Esitsheni, hlanganisa ama-apula kanye izaqathe, amantongomane, ukhukhunathi, i-carob eyimpuphu, ukhokho oluhlaza, isinamoni, usawoti kanye namagilebhisi omisiwe. Ku-blender, hlanganisa ama-apula omisiwe, izinsuku namawolintshi, kuze kutholakale inhlama. Ngemuva kwalokho, gcoba ipani eliyindilinga elingu-20 cm ngephepha lesikhumba, cindezela inhlama epanini bese uwafaka esiqandisini amahora amathathu.

11. Vegan ushokoledi ikhekhe

Ikhekhe le-Vegan chocolate, elingenashukela, elinothe nge-calcium, i-iron, i-zinc ne-omega 6.

Izithako:

Ikhekhe

• 200 g wezinsuku ezifakiwe ezomile;
• 2 izinkomishi zikafulawa kakolweni;
• 3 wezipuni kakhokho ongavuthiwe;
• 1 isipuni se-powder yokubhaka;
• 1 ithisipuni yesoda yokubhaka;
• 1 ½ izinkomishi zobisi lwemifino;
• 4 wezipuni kawoyela kakhukhunathi;
• 1 ithisipuni kalamula.

Uphahla

• 1 isipuni sesitashi sommbila;
• 7 amathisipuni kakhokho;
• 1 inkomishi yobisi lwe-alimondi.

Imodi yokulungiselela:

Iphasta: chofoza izinsuku ku-processor, bese uxuba zonke izithako ngemfoloko. Bhaka kuhhavini osuke usushisa kakade ngo-180 ° C imizuzu engama-30.

Uphahla: Chaza isitashi sommbila obisini olubandayo lwemifino, ugovuze ngenhlanganisela, hlanganisa nokhokho bese ubilise imizuzu emihlanu. Ngemuva kokufudumala, phaka phezulu kwekhekhe.