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Kupona Vegan Gwara

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Chii chinonzi Veganism?

Nei Ndichifanira kuve Vegan?

Maitiro Ekuchinja

Substitutes

Vegan Vatengesi

Recipes

Vegan maresitorendi

pfupiso

 

Chii chinonzi Veganism?

pasi pasi

Veganism haisi chikafu. Iwo mararamire.


Mumakore mashoma apfuura, vanozivikanwa vanoverengeka kubva kuvamhanyi kuenda kuvaimbi vava vegan uye vegan zvigadzirwa zvave kuwanika. Iko kufamba kwakakonzera kutarisisa kukuru - veganism yanyatso kuve yetsika uye inotonhorera yekushambadzira chishandiso!


Izwi rekuti 'vegan' rakatanga kuumbwa muna 1944 neboka diki revapanduki vezvinomera vaida kuita zvakawanda ndokusiyana neLeicester Vegetarian Society muEngland kuumba Vegan Society. Zvakare nenyama, vakafunga kusadya mukaka, mazai uye zvigadzirwa zvemhuka. Ingo kudyara-kwakavakirwa chikafu. Vakaitawo shanduko huru yemararamiro ...


Kuva Vegan kunopfuura kuve nekudya-kwakavakirwa kudya, inzira yekurarama iyo inosanganisa ese marudzi ekushandisa mhuka uye hutsinye - kubva kuchikafu kusvika kuzvipfeko. Veganism uye zvidyarwa-zvinodyiwa zvinowanzo shandiswa semazwi akafanana asi pane musiyano!


Nei Ndichifanira kuve Vegan?

 

Masayendisiti mazhinji anoti kuve vegan ndiyo "imwe chete nzira huru" yekudzora kukanganisa kwako pasi. Kune akawanda mabhenefiti ayo kuve vegan ane pane zvakatipoteredza uye pahutano hwako. 

 

hutsinye hwemhuka

Kubatsira kuri pachena kwekuve vegan kunodzivirira hutsinye hwemhuka uye kubiridzira sezvo zvese chikafu chaunodya chichava chirimwa-uye uchararama hupenyu husina utsinye hwemhuka. Kana iwe uchida kuratidza mhuka yenyika tsitsi, kuve vegan ndiyo nzira yekumberi!

 

eco-friendly

Kurima mhuka pahuremu zvakare kunokonzeresa kukanganisika kwezvakatipoteredza kukanganisa uko kunosanganisira mweya mukuru uye nekukuvara kwenzvimbo.  

chikafu chevegan

Kunyangwe vegan chikafu chisiri chenguva dzose chine hutano sarudzo nekuda kwekukura mune vegan chikafu chinokurumidza. Nekudaro, chikafu chakanyatsorongedzwa vegan chikafu chakapfuma mune zvinovaka muviri uye chine hutano hwakakura bhenefiti. Kumwe kutsvagurudza kwakabatanidza kudya kwevegan kudzikisa BP, cholesterol uye mikana yechirwere chemwoyo. Ikoko kwave kunezve hukama neveganism uye kuchengetedza mhando 2 chirwere cheshuga uye mamwe marudzi ekenza. Kudya kwezvirimwa-zvakapfuma mune fiber, iyo inobatsira kugaya. Kudya kwakanaka kwevegan kunowanzo sanganisira sarudzo senge zviyo zvizere, michero, nzungu, mbeu nemiriwo, izvo zvakazara zvizere nefibre inobatsira, mavitamini uye mamineral.


Kana iwe uchida kuona iyo kukuvara pamwero uzere wekudya nyama pahukuru, ndingapa kuraira kutarisa 'Chii Hutano', inotungamirwa naKip Andersen naKeegan Kuhn. Ndokumbirawo muyambire izvi zvinyorwa zvakanyanyisa! Kune zvakare kune akawanda makakatanwa misoro ayo ari chaiwo ari egakava saka ita kuti utarise kune rimwe divi renyaya futi.

Maitiro Ekuchinja

 

Tisati tanyura zvakadzika mune maitiro ekugadzirisa, ini ndoda kujekesa ngano yekuti kuve vegan kunodhura! Kana iwe ukaronga chaizvo zvinogona kuve zvakachipa nekudaro kuwedzera rako bhajeti rechikafu haisi shanduko yaunofanirwa kuita!


Iwe kutarisa iro gwara ndiyo nhanho yekutanga pane yako vegan rwendo! Zvichienderana nevazhinji vegan vatendeuka, zvakanakira kuchinjika neyako nhanho. Pakawanda nguva shanduko izere haiitike nehusiku humwe chete - zvinotora nguva saka iva wakasvinura uye uone izvo zvinonyanya kukunakira!

Kutanga kwakanaka kungave kuri kuita shanduko diki mazuva ese - kurerukirwa kuve veganism, kuwedzera. Kuwedzera chikafu-chakatarwa chikafu chaunodya, uchicheka nyama nemukaka.

Pamwe svondo rega-rega unogona kucheka nyama kana chikafu chemukaka, chimwe chigadzirwa panguva imwe chete.siva kutsiva mukaka wemombe nemukaka weamondi. Edza uye ona izvo zvinoshanda! 


Vazhinji vegan-nyowani vanogunun'una kuti kune zvekushomeka zvekudya zvekudya asi pane zvakawanda zviwanikwa online mauri izvo kwaunogona kuwana scrumptious vegan mapikicha uye akanaka maresitorendi. Ini ndichave ndichigovana mamwe andinofarira maresitorendi nemaresitorendi kumberi mune iwo gwara.


Pakutanga kwekufamba kwako kwevegan, zvakakosha kuti utarise kudya kunovaka muviri sezvo zviri nyore kupotsa zvinovaka muviri. Ndichange ndichigovana zvinovaka muviri izvo zvinonyanya kufuratirwa muchikamu cheVegan Nutrition.


Rangarira kuita yako shanduko inonakidza! Pakutanga panogara paine mufaro mukuru. Iva muongorori - chitsauko chitsva chinogombedzera muhupenyu hwako. Wongorora zvekudya zvitsva, zvinwiwa zvitsva, rwendo kuburikidza nekicheni nyowani uye buda munzvimbo yako yekunyaradza. Kune zvakawanda zvevgan-zvine hushamwari sarudzo kuUK yekudyira ngetani iwe yaunogona kunakidzwa (rangarira kuunza notepad uye kunyora manotsi kukurudzira izvo iwe zvaunobika!) Kana usiri mukubika, kune hukuru hwekudya prep sarudzo kunze uko futi.


Ndingakuyambira kuti unyatso tsvagurudza veganism sezvo chikafu (mushe, kufamba) chiri chitsva uye chakangotanga muna 1944. Kune akawanda matsva emicheka tambo inogadzira, tarisa uone izvo zvinonzwika newe zvakawanda.


Une chero vegan shamwari? Zvinogona kuve zvakakosha pamwedzi yako yekutanga, vabvunze mazano - avo avanofarira mabikirwo. Nzvimbo dzekudya. Kana iwe usina chero munhu wepedyo ari vegan, kune maforamu mazhinji uye vegan network kujoina online. Iwe unogona kunyange kutarisa Facebook mapoka, Twitter uye mamwe masocial media mapuratifomu. Ini ndinokurudzira iyo yakanyanya-ratidzwa 21-Mazuva Vegan Kickstart app kukubatsira iwe shanduko.


Isu tese tine mazuva akaipa uye kana ukadaro, dzokera kune wako nei - fungisisa pane zvako zvinangwa uye nei uchida kuve vegan. Yako nei yakakosha uye ichaita kuti urambe uchienda. Kuona mavhidhiyo anosimudzira uye kuverenga mabhuku pane zvakanaka zve veganism zvinokuchengetedza iwe kukurudzira. Kujoinha online vegan nharaunda kunogona zvakare kubatsira - tarisa iyo Anofara Mombe Forum uye Veggie Mabhodhi.


 

Vegan Chikafu

chikafu

Sezvambotaurwa, pane yako shanduko kune veganism, inogona kuve nenjodzi sezvo zviri nyore kupotsa pane zvakakosha zvinovaka muviri. Ita shuwa kutsiva zvakakosha kubva munyama uye sarudzo dzemukaka. Heano emhando yepamusoro zvinovaka muviri izvo zvinowanzoshayikwa nyore uye maitiro ekuona kuti unozviwana:

Protein

Mapuroteni chikamu chakakosha chehutano hwevanhu vese sezvo ichigadzira 17% yehuremu hwemuviri uye ndicho chinhu chikuru mumhasuru, ganda uye nhengo dzemukati. Izvo zvakakoshawo kune kushanda kwe immune immune - mapuroteni anodikanwa kurwisa hutachiona. Vazhinji vanoita zvekurovedza muviri vanofarira nezve mapuroteni anozungunuka uye vanoongorora zvakanyanya maprotein avo sekusawana zvakakwana mapuroteni zvinotungamira mukurasikirwa nemhasuru Kana iwe uchida kuve vegan uye uchida kuchengetedza tsandanyama dzako hapana chikonzero chekufunganya! Kune akawanda makuru vegan mapuroteni sosi. Sarudzo dzepamusoro dzeprotein ndeidzi:

  • Quinoa (100g inoshumira) - 4g (7 - 9% NRV)
  • Pulses (100g inoshumira) - 5 - 10g (9 - 22% NRV)
  • Tofu (100g kushumira) - 8g (15 - 18% NRV)
  • Nuts uye mbeu (100g kushumira) - 20 - 40g (36 - 89% NRV)
  • Buckwheat (100g inoshumira) - 5g (9 - 11% NRV)
  • Oats (100g kushumira) - 10g (18 - 22% NRV)
  • Bhuruni uye mupunga wemusango (100g kushumira) - 4g (7 - 9% NRV)
  • Dzimwe tsanga (100g kushumira) - 4 - 8g (7 - 18% NRV)
  • Muriwo (100g inoshumira) - 1 - 4g (2 - 7% NRV)

Vitamin B12

manyaro

Vitamin B12 ndeimwe mineral yekutarisa - yakaderera Vitamin B12 inogona kukonzera kupererwa neropa uye kukuvadza huta system. Vitamin iyi ndeimwe yezvinhu zvakaomesesa zvakakosha kuti uwane mune vegan chikafu. Iyo yakakurudzirwa vitamini B12 ndeye 2.4μg. Kune mashoma masosi eB12 anosanganisira:

  • Dyara Misi (pagirazi re16oz) - Kusvikira ku6 µgv (249% DV) 
  • Zvimwe zvinogadzirwa nesoy (100g kushumira) - 1.5μg (60% DV)
  • Dzimwe tsanga dzemangwanani eg Multi Grain Cheerios (kushumira) - 2.4μg (100% DV)

vhitamini D

Vitamin D imwe vhitamini iyo inogona kupotsa nyore sevhegan. Inowanzo kuwanikwa mune zvisiri-vegan zvekudya salmon, mazai emazai uye shellfish. Ruzhinji rwevanhu rwuzere rwunoita serune dambudziko nekuwana Vitamin D - 1 mu5 vanhu vane yakaderera vhitamini D mazinga. Iyi inyaya sezvo Vitamin D ichidikanwa kunwa calcium nephosphorus chikafu kuona kuti une mapfupa akasimba. Vitamin D inotsigirawo immune system uye inoderedza njodzi yekuora mwoyo. Inokurudzirwa kuti idye gumi macrograms eVitamin D zuva nezuva. Heano epamusoro vegan masosi evitamini D yemavhegi:

  • Yakasimbiswa mukaka we soy (1 kushumira) - 2 mcg (29%)
  • Howa 100g - 11.25 mcg (112.5%)
  • Zviyo zvakasimbiswa (1 kushumira) - 0.2 kusvika 2.5 mcg (2 - 25%)
  • Yakasimbiswa Orange Juice (1 inoshumira) - 2.5 mcg (25%)
  • Yakasimbiswa mukaka weamondi (1 kushumira) - 2.4 mcg (24%)
  • Mukaka wemupunga wakasimbiswa (1 kushumira) - 2.4 mcg (24%)

... Uye pakupedzisira, nzira yakasikwa kwazvo ndeyekuwana huwandu hwakanaka hwekupenya kwezuva. Maminitsi gumi kana makumi matatu katatu pasvondo zvinokwana kuti vanhu vazhinji vawane Vitamin D. Vanhu vane ganda rakasviba vanoda kuwedzerwa mukana wekukohwa kudya kwakadai kweVitamin D. Ndokumbirawo kuti unete nenguva mushana sezvo zuva rakawandisa rinogona kukonzera kupisa kwezuva uye gomarara reganda.


karusiyamu

mafupa

Calcium inoita basa rakakosha mukushanda kwemuviri wako, inozivikanwa kuti inodiwa kuvaka nekuchengetedza mapfupa ako. Mamwe mabasa akakosha ecalcium anosanganisira kutsigira kupunzika kwemhasuru, kumanikidzwa kweropa, kutapurika kwetsinga uye kugwamba kweropa. Kune asiri-vegans inowanzo kuwanikwa kuburikidza nemukaka nemukaka. Zvinokurudzirwa kuwana 1,000mg pazuva kune vanhu vakuru, 1,200 mg kune avo vanopfuura makumi mashanu uye 50mg yevana (makore 1,300 - 4). Heano maitiro vegan anovimbisa kuti vanowana calcium yakakwana:

  • Misi Dzimwe nzira (1 kushumira) - 240mg (24%)
  • Kudyara-kwakavakirwa yogati nzira (1 kushumira) - 150mg (15%)
  • Girini mashizha emuriwo eg Kale, Sipinachi uye Okra (1 kushumira) - 21 - 185mg (2.1% - 18.5% NRV)
  • Chibereko chitsva (1 kushumira) - 3mg - 26mg (0.3% - 2.6% NRV)
  • Muchero wakaomeswa (30g kushumira) - 17 - 75mg (1.7% - 7.5% NRV)
  • Nyemba uye nyemba (1 kushumira) - 17 - 66mg (1.7% - 6.6% NRV)
  • Nuts uye mhodzi (1 kushumira) - 3mg - 201mg (0.3% - 20.1% NRV)
  • Chingwa chigadzirwa servings (1 kushumira) - 85 - 167mg (8.5% - 16.7% NRV)
  • Makwenzi akaomeswa (1 tsp inoshumira) - 80mg - 105mg (8% - 10.5%)

simbi

masero matsvuku eropa

Kushomeka kwesimbi ndiko kushaikwa kwevakawanda kunovaka muviri pasi rese, zvisinei, kune akawanda akanaka masosi esimbi mune vegan chikafu. Iron yakakosha pakuchengetedza masero matsvuku eropa, anotakura okisijeni kutenderedza muviri. Kushayikwa kwesimbi kunogona kukonzera kushomeka kwesimbi anemia. Vazhinji vanhu vakuru vanoda kudya kwesimbi kwe8.7mg pazuva, zvisinei, avo vanoenda kumwedzi vanofanirwa kunangana neakanyanya kudya - 14.8mg pazuva. Heano maitiro aunogona kuzadzisa zvinangwa zvako zvesimbi:

  • Flaxseeds 100g - 5.73mg (66% NRV)
  • Mazai 100g - 1.9mg (22% NRV)
  • Broccoli - 1mg (11% NRV)
  • Tofu 100g - 5.4mg (62% NRV)
  • Runyemba 100g - 3.3mg (38% NRV)
  • Chickpeas 100g - 6.2mg (71% NRV)
  • Bhinzi 100g - 5.1mg (59% NRV)
  • Nhewu nzungu 100g - 6.7 mg (77% NRV)
  • Chia mbeu 100g - 7.7 mg (89% NRV)
  • Sipinachi 100g - 2.7mg (31% NRV)

Omega-3 Fatty Acids

Isu tese tinoda chimiro chemafuta mukudya kwedu sezvo miviri yedu isingakwanise kuigadzira. Omega-3 Fatty Acids mafuta akakosha sezvo achitsigira immune system yako, huropi, tsinga uye maziso. Mafuta aya anowanzo kuwanikwa muhove uye zvimwe zvekudya zvegungwa. Kune matatu marudzi eOmega-3 Fatty Acids ayo ari ALA (Alpha-linolenic acid), EPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid). Iyo yega Omega-3 Fatty Acid inowanikwa muzvirimwa ndeye ALA, zvisinei, muviri wako unogona kushandura ALA kuita EPA uye DHA. 3% yeRAA yakashandura EPA uye 5% yakashandura DHA. Kana iwe ukasawedzera izvo zvakakosha zvakanaka huwandu huwandu hweAA-hupfumi zvekudya sevheji zvinokurudzirwa kuti mukadzi anowana 0.5mg uye murume anowana 1100mg. Heano akanakisa masosi: 

  • Chia Mbeu 28g - 4,915mg (307 - 447% NRV)
  • Yakabikwa Brussel Inomera 78g inoshumira - 135mg (8 - 12% NRV)
  • Hemp Mbeu 28g - 6,000mg (375 - 545% NRV)
  • Walnuts 28g - 2,542mg (159 - 231% NRV)
  • Mazai 28g - 6,388mg (400 - 581% NRV)

... Usakanganwa kuti kune akawanda vegan zvinowedzera izvo zvinogona kukubatsira iwe kuwana chaicho chikafu.


Substitutes

... Pane zvakawanda zvaunofarira zvaunosungirwa kushaya kana uchinge wacheka nyama, zvisinei, kune huwandu huri kukura hwenzvimbo dzakananga-dzakasarudzika. Isu takakomberedza kumusoro kwechigadzirwa chinotsiva icho chinokutendera iwe kuti urerukire iwe pachako mune vegan chikafu.


Chibereko

jackfruit

Ichi chinhu chinoshanduka uye chisingadhuri chinova chinotsiva huku huku - chinoshanda mushe mushe. Vazhinji vakashandisa Jackfruit kutsiva dzimwe nyama senge tacos nemakungu emakeke. Ichi chibereko chakaita senyama chakadyiwa chakapararira muAsia kwemakumi emakore uye chiri kuve chinozivikanwa uye chinowanikwa muUK. Inogona kutengwa kunzvimbo zhinji dzinogadzira magedhi uye inogona kuwanikwa zviri nyore mumataini muzvitoro.


Aquafaba

nhokwe

Aquafaba ndiyo mvura kubva kun'anga dzinonaka - unogona kutenga gaba rehuku rinowanikwa nyore kana kutenga aquafaba, zvakasiyana. Inoshanda zvikuru sechinotsiva mazai machena uye inowanzo shandiswa kugadzira zvigadzirwa zvebheka, makeke echipanji uye brownies. Iwe unogona kuwedzera chickpea mvura kune isina-yemukaka buttercream kuti ugadzire yakajeka mwenje chando. Kana kuti edza kuisanganisa neshuga yechando uye muto wemonimu kuti uite vegan vegan icing. Iwe unogona kutogadzira vegan mayonnaise!


Seitan

seitan

Iyo inozivikanwawo seguteni yegorosi, Seitan inogadzirwa neprotein yegorosi uye yave ichidyiwa muChina kwemazana emakore. Ichi chinotsiva gorosi chiri nyore kuwanikwa muzvitoro. Seitan inotsiviwa yakakwana yehuku yakakangwa - ingo wedzera batter uye fry. Kune nzira dzakanaka dzekubika dzeSeitan, kusanganisira kugocha, kugadzira uye kubika muchoto. Iyo zvakare yakanaka inotsiva dhadha, nyama yemombe, bhekoni uye soseji.


Mukaka anotsiva

mukaka wekokonati

Pamwe chinotsiva chinowanikwa zvakanyanya… Pane huwandu hwakawanda hwesarudzo dzemukaka dzimwe nzira. Kokonati, almond, cashew, hazelnut, hemp, oat, soy - unozvitumidza! Edza neakawanda emhando dzakasiyana dzemukaka uye tsvaga kuti ndeupi waunoda zvakanyanya! Vamwe vanotsiva mukaka vanonzi vanoshanda zvirinani nezviyo, vamwe vanoshanda zvirinani nekofi inotonhora. Izvo zvakare zvakareruka kugadzira DIY mukaka imwe nzira nekusanganisa nzungu uye nekuwedzera mvura. Tsvaga maitiro ekugadzira mukaka wemarmond:


Imwe Cheese

Imwe chesi ndiko kufambira mberi kwekushanda - ita shuwa yekutarisa ongororo usati watenga! Mimwe vegan cheeses hainyungudike uye vamwe vanonatsa kunyangwe cheesier kupfuura chizi - chenjera! Izvo chaizvo zvinoenderana nezvaunoda iwe pachako. Vegan cheeses inowanzo kugadzirwa nezvinodiwa nekokonati, aquafaba, nzungu uye yakasimbiswa mafuta emiriwo. Izvo zvakanaka kusarudza cheeses dzakasimbiswa ne vhitamini B12 uye calcium kusimudzira kudya kweizvi zvakakosha zvinovaka muviri. Sarudzo dze vegan chizi dziri kukura, iwe unogona kuwana dzimwe nzira kubva mozzarella -style kune creamy chizi.


Kubiridzira kana kuseka nyama

vegan chizi

Kubva pamashizha ehuku, mabhegi kusvika kumasoseji - kune dzakawanda nzira dzevgan dzechikafu chakagadzirwa chaungarasikirwa nacho. Iko kunogara kuripo kugadzirwa kwenyama dzimwe nzira kubva kumabhuru makuru, muzvitoro uye madiki ekutanga. Iwe unogona kunge wakanzwa nezve Beyond Meat inova yekubuda ropa-dhizaini-yakavakirwa burger - inowanikwa muTesco uye mamwe maresitorendi akatenderedza UK. Pakave zvakare nekukura mu 'vegan butcher' kuyambuka UK zvakare iyo inoteedzera akajairwa mabhucha asi ane chirimwa-based nyama vanotsiva.


Tofu uye tempeh

tofu

Imwe sarudzo inozivikanwa mumashalopu esupamaketi, tofu inogadzirwa nesoya uye inotsiviwa ishoma pane nyama ine mapuroteni akazara. Iyo yakasimba yakasarudzika ye tofu yakanakisa nemidziyo inonaka uye iyo yakapfava mhando inogadzira inoshamisa yakatsvaira zai imwe nzira, iri zvakare yakanaka kune puddings uye kubheka. Tempeh isoya yakaviriswa ine yakasimba mukugadzirwa, ichienzaniswa netofu. Icho chinotsiva zvikuru mabikirwo eAsia uye inogadzira yakanaka bhekoni kana rikachekwa zvakatetepa uye rakapwanywa nemammite, maple manyuchi uye hutsi hickory.


'Inopararira' uye Mafuta

vegan bota

Kune akawanda asina mairi-asina bhurugwa mabrugwa musupamaketi, unogona kunge watodya Flora - vazhinji havazive kuti chirimwa-chakavakirwa! Flora inogadzira kupararira kwakanaka uye yakanaka kwazvo pakubheka. Nezvezvingwa uye crispier kubheka, edza yemidziyo yekupfupisa chinotsiva seStork uye Cookeen.



Yese mazai anotsiva

zai rose rinotsiva

Hupfu hwemazai anotsiva anozivikanwa muzvitoro zvehutano uye ave kuwanda muzvitoro. Izvi zvinotsiva zvinowanzo shandiswa pakubika uye kudya kwekuseni. Mazai anotsiva anosanganisira fakisi furawa yakasanganiswa nemvura inopisa uye chia mbeu.



Vegan Vatengesi

Kunyangwe vegan sarudzo dziripo mumashambagitari makuru - mashoma zvitoro zvakazvipira zvizere kune veganism uye uchipotsa pane yakasarudzika nyama-yemahara kunzwa iyo iwe yaunofanirwa kunyatsoona. Tinokurudzira:

 

Recipes

Kubika chikafu chitsva ndechimwe chezvinhu zvakaomesesa kuita vegan asi usatombo kunetseka! Iko kune mitsva vegan yekubikisa iri kugadzirwa zuva nezuva! Isu takaisa pamwechete edu epamusoro emabiko emabiko emangwanani, anonaka masikati, kudya kunovaka muviri, zvinotapira-zino-dzinozorodza tudyo uye zvinofadza zvinwiwa zvekubika.

 

Breakfast breakfast

Yese Gorosi Vegan Waffles

vegan waffles

"Kusvinwa kwemoni kunopa idzi gorosi vegan waffles rose kuravira kwemafuta ehungwaru nemavara akareruka. Brunch yakanaka yevhiki!"


GADZIRIRA: 10 Maminitsi

GADZIRA: 10 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 8

 

zvimwe:

  • 1½ makapu Original Almond Breeze Almond Mukaka, mukamuri temp
  • 1½ tablespoons muto wemonimu
  • 2 makapu akasununguka-akazara akazara gorosi pastry furawa (kana chena / gorosi musanganiswa)
  • 2½ maaspuni kubheka hupfu
  • 2 tablespoons pasi yeflakisi kudya
  • ½ teaspoon sinamoni
  • 2 tablespoons nzimbe shuga
  • Teeny pini yegungwa munyu
  • ¼ mukombe wakanyunguduka mafuta ekokonati
  • Vanilla teaspoon vanilla

Shumira na:

  • Maple manyuchi & bota (vegan bota)
  • Mwaka wemichero

METHODZO:

  1. Preheat yako waffle iron (ini ndinoshandisa kumisikidza # 5 pane yangu - yechipiri kusvika kumusoro soro)
  2. Muchidimbu chiduku, sanganisira Almond Breeze uye juisi. Kuisa parutivi.
  3. Muchidimbu chepakati, sanganisa zvese zvakaomeswa (upfu, hupfu hwebibiki, fakisi, sinamoni, shuga, uye munyu).
  4. Kune yako mbiya diki (ine mukaka weamondi), wedzera yakanyungudutswa mafuta ekokonati uye vanilla uye whisk pamwechete. Wobva wadira zvaunosanganisa zvemvura mune yakaoma zvigadzirwa uye sanganisa kusvikira wangosanganiswa (usapfuura kusanganisa).
  5. Tsvina waffle yako yesimbi nechinguva chiduku chekubika uye wozobaya mubatter. Ini ndinorega mawaffles angu abike kweinenge miniti mushure mebeep kune yakanaka crispy-on-iyo-yekunze dhizaini.
  6. Shumira waffles nekukasira (pavanenge vachipisa zviri kupisa!), Nemafuta, maple manyuchi nemichero.
  7. Rega mafafura akasara atonhorere uye asungirire iwo nyore masikati evhiki waffles gare gare.

ZVINYORWA:

Izvi zvinopisa uye mbichana zvakanaka - kana iwe uine waBelgian waffle mugadziri ane akadzika nzvimbo, ungangoda kuti varegedze zvishoma vasati vashambadza kuitira kuti vagocha zvakafanana.


Yakabikwa Sweet Potato & Kale Kudya Kwekuseni Hash

chisvusvuro hash

.


GADZIRIRA: 10 Maminitsi

GADZIRA: 35 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 2

 

zvimwe:

CHIKWANGWANI

  • 8 ounces extra-firm tofu (organic kana zvichibvira)
  • 2 madiki matapiri (kana sub 1 hombe pane maviri madiki // akachekwa mumaronda makuru, ganda pa // organic pazvinogoneka)
  • 2 Tbsp yakanyungudutswa mafuta ekokonati (akapatsanurwa)
  • 3 1/4 tsp tandoori masala spice (akaparadzaniswa)
  • 1 tsp coconut shuga
  • 1/2 tsp yega yega yegungwa munyu + mutsvuku, wakakamurwa
  • 1 tsvuku hanyanisi (ganda nemusoro zvakabviswa // zvobva zvadhonzwa mu wedges kureba // ona pikicha)
  • 2 Tbsp itsva parsley (kunyanya kushumira)
  • 1/8 tsp pasi turmeric
  • 1 hombe bundle kare (yakagurwa, mahombe mahombe akabviswa // ~ gumi maunzi kana 10 g pa283 hombe bundle // organic pazvinogoneka)

YOKUSHANDIRA sarudzo

  • Hummus (chitoro chakatengwa kana iyi recipe)
  • Hot muto (tapatio ndiyo yandinofarira!)

METHODZO:

  1. Preheat oven kusvika ku400 degrees F (204 C), uye putira tofu mune tauro yakachena uye woisa chimwe chinhu chinorema pamusoro (senge cast-iron skillet) kuburitsa yakanyanyisa mwando.
  2. Panguva ino, mwaka mbatatisi ine 1/2 Tbsp oiri, 1 tsp tandoori masala spice, coconut shuga, uye pini imwe neimwe munyu uye mhiripiri (zviyero sepakutanga recipe yakanyorwa // kugadzirisa kana kuchinjisa saizi yebatch) Kanda kupfeka.
  3. Mwaka anyanisi ne 1/2 Tbsp oiri, 1/4 tsp tandoori spice, uye pini imwe neimwe munyu uye mhiripiri (zviyero sepakutanga kero yakanyorwa Kanda kupfeka.
  4. Bika hanyanisi uye mbatatisi kwemaminetsi makumi maviri nemashanu kusvika makumi matatu neshanu, uchibhururuka kamwe padhuze nepakati peapo kuti uve nechokwadi chekubika. Iwe unozoziva kuti vapedza kana hanyanisi dzakasviba uye caramelized, uye mbatatisi iri forogo nyoro. Bvisa kubva muchoto uye sarudza parutivi.
  5. Ipo miriwo irikugocha, isa chakatsikirirwa tofu mundiro uye shandisa maforogo maviri kupunzika kuita zvidimbu zvidiki (ona mufananidzo). Mwaka nemuparsley nyowani, turmeric, uye pini yakanaka imwe neimwe munyu uye mhiripiri. Kuisa parutivi.
  6. Kamwe mbatatisi nehanyanisi zvave kuda kuitwa kubika, pisa hombe skillet pamusoro pepakati-yakanyanya kupisa. Kana uchinge wapisa, wedzera 1/2 Tbsp oiri, tofu, uye 1 tsp tandoori masala spice (zviyero sepakutanga kero yakanyorwa // kugadzirisa kana kuchinja saizi yebatch). Sunga kwemaminitsi mashanu, zvichikurudzira dzimwe nguva, kuti uome uye usvibise iyo tofu. Wobva wabvisa kubva pa skillet uye woisa parutivi.
  7. Wedzera zvakasara 1/2 Tbsp oiri kune iyo skillet uye wedzera kare (zviyero senge recipe yekutanga yakanyorwa // kugadzirisa kana kuchinja saizi yebatch). Mwaka uine piniki ine hutano imwe neimwe munyu uye mhiripiri, 1 tsp tandoori masala spice musanganiswa, uye kukanda kupfeka (zviyero senge recipe yekutanga yakanyorwa // kugadzirisa kana kuchinja saizi yebatch). Songa, ichikurudzira kazhinji, kuti isvike uye isvike iyo yekare - ingangoita maminetsi 3-4.
  8. Push kare kune rumwe rutivi rwepani uye wedzera tofu kumashure kuti udziye (ona mufananidzo). Bvisa kupisa asi chengetedza zvinopisa.
  9. Kuti ushumire, paradzanisa iyo yekare pakati pe2 (kana 3 // zviyero seyakashongedzwa yakanyorwa // gadzirisa kana ichichinja saizi yebatch)) yekushandira mahwendefa, kumusoro nembatatisi yakakangwa uye hanyanisi, ipapo tofu. Fukidza neparsley yakasarudzwa uye unakirwe. Kuti uwedzere kunhuvira, mwaka nemuto unopisa uye ushumire neyakaipa spoonful ye hummus (sarudzo).
  10. Yakanakisa kana nyowani, asi zvasara zvinoramba zvakavharwa mufiriji kwemazuva 2-3. Dzorerazve mu microwave kana pakabheka pepa mu 350-degree F (174 C) hovhoni kwemaminetsi gumi nemashanu kana makumi maviri kana kusvika wapisa.

ZVINYORWA:

* Ini ndinotenga yangu Tandoori Masala Spice musanganiswa kuWonke Chikafu uye zvinonaka (ona mufananidzo pano)! Kana iwe usingakwanise kuiwana ipapo, edza iyi DIY Tandoori Masala Blend: 3 Tbsp kumini, 2 Tbsp gariki poda, 2 Tbsp paprika, 3 tsp ginger, 2 tsp coriander, 2 tsp cardamom. Wedzera sezvaunoda.

* Ruzivo rwehutano nderekufungidzira kwakaomarara.


Sinamoni Shuga Vegan Donuts

vegan donuts

"Donuts ... izvo zvinonaka uye vegan ?! Zvitende. ”


GADZIRIRA: 20 Maminitsi

GADZIRA: 10 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 6 - 10

 

zvimwe:

KWEZVINHU

  • Kubika furu
  • 1 c. hupfu hwechinangwa-chose
  • 1 tsp. poda yekubheka
  • 1 tsp. pasi sinamoni
  • 1/2 tsp. soda yekubikisa
  • 1/2 tsp. kosher munyu
  • 2/3 c. mukaka wemaarumondi usina kuibva
  • 1/2 c. shuga yakawanda
  • 1/4 c. yakanyunguduka vegan bhotela
  • 1 tsp. apple cider vhiniga
  • 1 tsp. yakachena vanilla mushoma

YEMAHARA CINNAMON-SUGAR COATING

  • 1 c. shuga yakawanda
  • 4 tsp. pasi sinamoni
  • Pinch kosher munyu

METHODZO:

  1. Preheat oven kusvika ku350 ° uye girizi pani yemadhoni nekubika kubika. Muhomwe huru, tsvina pamwe chete upfu, hupfu hwebibiki, sinamoni, kubika soda, uye munyu. 
  2. Muchidimbu chemasvikiro, whisk pamwe mukaka wemamondi, shuga, mafuta, apple cider vhiniga, uye vanilla. Dururira mune zvakaoma zvinoshandiswa uye sangana kusvikira wangosanganiswa. Chinjana batter muhomwe yepiping uye pombi mugango rakagadzirwa remadhoni. 
  3. Bika kusvikira micheto iri yegoridhe uye middles akaiswa, maminetsi gumi. Bvisa donuts kubva pani uye rega itonhorere zvishoma pane inotonhora rack. 
  4. Muchidimbu chepakati sanganisa shuga, sinamoni, uye pini yemunyu we kosher. Zvinyoro kukanda donuts musinamoni shuga uchiri kudziya.

chisvusvuro

Kale Quinoa Saladi

Kale Quinoa Saladi

“Iyi mavara ekare quinoa saladi izere nezvinhu zvine hutano uye inonaka zvisingaite! Kudyai gadziriro iri nyore yekudyara-yakavakirwa pakudya kwemasvondo ese. "

GADZIRIRA: 10 Maminitsi

GADZIRA: 20 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 6


zvimwe:

  • 1 kapu yakaoma quinoa (3 makapu akabikwa)
  • 1 bunch Tuscan kare (inonziwo Lacinato kare, dinosaur kare, kana cavolo nero)
  • 15-ounce anogona chickpeas
  • ¼ mukombe wakachekwa shallot (kana tsvuku hanyanisi kana girini hanyanisi)
  • 1 bhero mhiripiri
  • 2 karoti
  • ¼ mukombe wemafuta emuorivhi
  • ⅓ mukombe apple cider vhiniga
  • 1 tablespoon Dijon masardard
  • 1 diki pini curry poda *
  • 1 guru garlic clove, yakasvuurwa uye grated
  • ½ teaspoon kosher munyu uye mutsva wepasi pevhu mhiripiri kuravira **

METHODZO:

  1. Gadzira iyo quinoa: Enda kuStovetop Quinoa kana Instant Pot Quinoa. Gadzira pamberi kana KANA ukashumira nekukasira, isa iyo quinoa kukamuri tembiricha: iwaridze mune imwechete pakapepa yekubheka uye isa chando kwemaminetsi maviri kusvika matatu kusvikira yatonhora.
  2. Gadzirira iyo yekare: Cheka iyo yekare. Fukidza iyo yekare ne 1 pini kosher munyu. Pfeka maoko ako nemadonhwe mashoma emafuta emuorivhi uye kwiza mashizha ekare kwemaminetsi maviri kusvika matatu kusvika zvese zvidimbu zvinyoro.
  3. Gadzirira mimwe miriwo: Gadzira zvakanaka hanyanisi kana shallot. Dhaisa pepper. Peel uye dice karoti.
  4. Sanganisai kupfeka: Muchidimbu chepakati, sanganisa pamwe mafuta omuorivhi, apple cider vhiniga, Dijon masitadhi, curry poda, uye grated gariki.
  5. Sanganisa saradhi: Sanganisa iyo quinoa nemiriwo pamwe chete nedhirezi uye ½ teaspoon kosher munyu uye mhiripiri pevhu. Wedzera imwe kosher munyu kuravira. Zvitoro kusvika pamazuva matatu firiji (ungangoda kuwedzera munyu wemunyu usati washumira sezvo ichirasa munyu nekufamba kwenguva).


ZVINYORWA:

* Chidimbu chidiki chinowedzera kuomarara pasina hwema hwecryry musadhiidhi.


** Inesarudzo yekuwedzera-ins: Parmesan chizi, maarumondi akachekwa kana mamwe marimu, cherries akaomeswa, cranberries kana mazambiringa akaomeswa, maapuro akachekwa, magaka akachekwa, nezvimwe.


Rice Mapepa Anotenderera neMango Uye Mint

Rice Mapepa Anotenderera neMango Uye Mint

"Aya vegan mapepa emupunga anotenderera nemango, mindi, uye avocado ine nyore nzungu yekunyika sosi zvakaringana kwemazuva anopisa ezhizha."

GADZIRIRA: 20 Maminitsi

GADZIRA: 0 Maminitsi

DZIDZISO: nzira

ANOSHANDA: 6


zvimwe:

Zvemapepa emupunga.

  • 6 machira Vietnamese mupunga mupunga
  • 1 avocado
  • 1 cucumber
  • 3 karoti diki
  • 1 mango
  • 3 girini hanyanisi, cheka muzvindori
  • 1 kapu yepepuru kabichi, cheka kuita matete matete
  • anenge matanhatu radishes, akacheka kuita matete matete
  • 1 mukombe mutsva mint
  • 2-3 makapu lettuce, akachekwa kuita matete matete
  • 1 - 1 1/2 makapu akabikwa girazi noodles

Kune iyo yakakangwa sesame tofu (sarudzo):

  • 7 oz block yakasimba tofu
  • 1 teaspoon sesame mafuta
  • 1 tablespoon soy muto
  • 1 tablespoon sesame mbeu

Nezve peanut dipping sauce:

  • 1/4 mukombe chunky nzungu ruomba
  • 2 mashupuni soy muto
  • 1 clove yegariki, minced
  • 3-4 maaspuni emvura inodziya
  • 1/2 maaspuni sriracha muto (kusarudza)


METHODZO:

  1. Cheka avocado, makarotsi, mango, lettuce, nepepuru kabichi kuita mitsetse yezvinhu.
  2. Paunenge wapedza kucheka mavegi, zadza mbiya isina kudzika nemvura uye nyudza mapepa emupunga mumvura kuti anyorove zvine mwero kumativi ese. Usavarega vachinyudza kwenguva refu, kuti varege kunyorova.
  3. Kutanga gadzira iyo tofu (inosarudzika asi yakanyatsoita yummy): Cheka iyo tofu kuita mitsetse yakatetepa (inenge 0.10 inches gobvu) uye pisa iyo sesame mafuta mupani yepakati-saizi. Wedzera tofu uye muto we soy uye ubike kwemaminitsi makumi mana kusvikira tofu iine bhuru uye crispy. Wobva wawedzera mbeu dzesame uye gadzirira imwe miniti.
  4. Pawakanyorova mapepa emupunga, zadza iwo nemiriwo uye tofu (kana uchishandisa) uye uzviputire seburito. Ini ndinofunga zvakanakisa kuisa pakati pekuzadza wozoipeta uye kupeta mune maviri mativi anorovera.
  5. Wobva waita nzungu ichinyika muto: Muchidimbu chepakati, sanganisa peanut butter nemuto we soy, gariki, mvura inodziya, uye sriracha muto.
  6. Shumirai mapepa emupunga nemuchero wekudya.

ZVINYORWA:

  • Kana iwe uchida kuti mupepa wemupunga usave usina-soy, ingosiya iyo tofu. Iwo mazhizha ezhizha acharamba achityisa pasina iyo tofu.
  • Iripi mapepa emipumburu akajairwa-isina-girin. Nekudaro, ini ndaishandisa soy muto wepepanut butter inochera muto. Kana iwe uchida chikafu chose kuti chiwane 100% isina-gluten, ingoshandisa tamari panzvimbo ye soy muto wepanututo muto uye nekukanya iyo tofu.
  • Ita shuwa yekucheka miriwo yese kutanga, kuti uve nezvose zvakagadzirira paunotanga kunyudza rizi mupunga mumvura.
  • Usanyike iro pepa remupunga kwenguva yakareba kana kuti ivo vanozove vakapfava, vasina kusimba, uye vakaomarara kumonera.

Vegan Zucchini Chibage Fritters

Vegan Zucchini Chibage Fritters

“Anoshamisa zvikuru vegan zucchini chibage fritters awakambove nawo. Crispy, inonaka uye yakakwana nesaradhi kana yakanyikwa mudhipu yaunofarira. "


GADZIRIRA: 10 Maminitsi

GADZIRA: 20 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 4


zvimwe:

  • 1 kapu furawa yechinangwa chose kana zviyo zvakakwana
  • 2 tsp kubika poda
  • ½ tsp munyu
  • P tsp mhiripiri nhema
  • 1 chia / furakisi zai 1 tbsp chia mhodzi / pasi mbeu yeflakisi + 3 tbsp mvura, ona zvinyorwa
  • ½ mukombe wemukaka wemumondi kana mumwe mukaka wemuto
  • 1 tbsp mafuta omuorivhi
  • 1 ½ mukombe zucchini grated, yakasvinwa uye yakadururwa (anenge 2 epakati-saizi zucchini)
  • 1 nzeve dzezviyo tsanga dzakatemwa cob (inenge 1 mukombe chibage tsanga)
  • Pepper jalapeno pepper inotemwa zvakanaka
  • 3 mavhavha gariki minced
  • 3 scallions akachekwa
  • 1/3 mukombe parsley kana cilantro, yakagurwa
  • 1 tbsp juimu kana juisi
  • 2 tablespoons oiri yemafuta kana imwe mafuta ekutsvaira, kune fry
  • Marinara muto / vegan wakasviba kirimu kushumira

METHODZO:

Gadzirira zucchini

  1. Grate 2 zucchini iri pakati nepakati (inenge 1 ½ makapu) mundiro kana colander inogadzirirwa netauro yakachena yedhishi kana jira rechizi rakaiswa mukati maro. Wedzera munyu wemunyu, uye siya kwemaminitsi gumi. Tora micheto yetowel (sezvaungaita bhegi remarara), sanganisa kumusoro kwejira pamusoro pesingi kana mbiya kusvikira yasvina zucchini uye ichidurura yakawandisa mvura. Edza kusvina mvura yakawanda sezvaunogona.

Gadzira chia zai

  1. Sanganisa mapuniko matatu emvura uye chipunu chimwe chembeu dzechia kana mbeu yeflakisi yepasi mundiro diki. Rega musanganiswa uvhure kwemaminitsi mashanu.

Sakanidza batter

  1. Sakanidza zvakaoma zvinoshandiswa pamwe chete. Wedzera chia zai, mukaka wealmond uye maorivhi uye sanganisa zvakare ne whisk.
  2. Wedzera grated zucchini, chibage tsanga, dzakachekwa dzakachekwa jalapeno, minced gariki, akachekwa scallions uye akachekwa parsley. Fukidza nejimu remuti. Sanganisa zvese pamwechete.

Fry the fritters

  1. Pisa pani kune inopisa kupisa uye isa imwe kana maviri mashupuni emafuta mupani. Chikamu chikamu chipunu chimwe chakaturikwa che batter pa fritter uye fry mumabatch pamusoro pekupisa kwepakati kwemaminitsi mashanu padivi. Dhavhara mushure mekubhururuka.

Shumira

  1. Shumira fritters nedhipi yako yaunofarira kana saladhi (mamwe mazano ekushandira pazasi).

ZVINYORWA:

  • Aya vegan zviyo fritters anoshamisa kana iwe uchida kuwedzera mimwe miriwo muchikafu chako kana kuda imwe nzira inonyengera yekuita kuti vana vadye ma veggies avo.
  • Kuti ugadzirire zucchini yakakangwa, iwe uchafanirwa kutora iyo yakawandisa mvura kubva mairi (ona rairo iri pamusoro).
  • Iyi kamukira inoshandisa "chia zai" kana "firakisi zai" sekutsiva mazai akajairwa. Shandisa matatu mapuniko emvura uye chipunu chimwe chembeu dzechia kana mbeu yeflakisi yepasi. Rega musanganiswa uvhure kwemaminitsi mashanu uye yakagadzirira kushandisa.
  • Shandira mafritters nemadhipu anocherwa senge marinara, kirimu yakasviba kana vegan yakaenzana, baba ghanoush, guacamole kana avocado kupfeka, nesaladi yako yaunofarira (mazano angu Grilled Corn neBlack Bean Salad neMexico Chopped Salad), ine veggie tsvimbo, sedivi kuputira, sangweji kana bagel.
  • Aya mafirita anochengeta zvakanaka mufiriji kwemazuva mana, kuti iwe ugone kugadzira batch uye uuye nayo pamwe newe pakubuda, kupikiniki, kana kuenda navo kunodya masikati.
  • Unogona kuvagwesha kwemwedzi mitatu. Kuti udzorezve, vaunze kuchitonho chemukati uye fry zvakare.

dhinha

Zvinonhuwira Miso Portobello Mushroom Burger (Vegan)

Zvinonhuwira Miso Portobello Mushroom Burger

"Iyi yeAsia-dhizaini, yakabikwa, vegan portobello mushroom burger izere neinonaka umami flavour! Yakaverengerwa neAsia-dhizaini Guacamole, yakavezwa inotonhorera cucumber ribhoni saladhi uye yakashata karoti slaw."


GADZIRIRA: 25 Maminitsi

GADZIRA: 10 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 2


zvimwe:

  • 2 hombe portobello howa
  • 1 Tapepoon Miso (chero ruvara)
  • 1 tablespoon yakashambadza sesame mafuta
  • 1 supuni XNUMX sriracha
  • munyu wemunyu uye mhiripiri

Cucumber Ribhoni Saladi

  • 2 turkish magaka, cheka kureba-kuchenjera kuita maribhoni (shandisa mandolin- ona zvinyorwa)
  • 1 scallion, yakatswa pane diagonal
  • 1 / 4 teaspoon munyu
  • ¼ chipunu cheshuga
  • 2 mashupuni mupunga wevhiniga
  • ½ teaspoon yakashambiswa mbeu yesame

Carrot Slaw (kurerutsa izvi, ona zvinyorwa)

  • 1 1/2 makapu matchstick karoti (kana grated)
  • 1 chikamu
  • 1 / 4 teaspoon munyu
  • ¼ chipunu cheshuga
  • 2 mashupuni mupunga wevhiniga
  • ½ teaspoon yakashambiswa mbeu yesame

Asia Guacamole

  • 1 yakawedzera yakakura avocado, cubed
  • 1 teaspoon yakagadzirwa ginger (kana kushandisa ginger paste)
  • 1 teaspoon rice waini vhiniga
  • 1 teaspoon sesame mafuta
  • ¼ teaspoon munyu uye mhiripiri
  • pinch chili flakes uye sesame mbeu

2 yakazara gorosi mabuns, akachekwa


Zvingasarudzwa zvinowedzera- ginger yakakangwa


METHODZO:

  1. Preheat the grill. Uchishandisa forogo kana mini whisk, sanganisa iyo miso, sriracha, uye sesame mafuta…. & Svina munyu uye mhiripiri pamwechete mukadhibhodhi kadiki kugadzira bota. Shamba wakasununguka pamativi ese epasobello mushroom.
  2. Uchishandisa veggie peeler kana mandolin, cheka gaka mumabhandi marefu akaonda. (Unogona kugara uchizviisa mumadhisiki matete kwazvo) uzviise mundiro yepakati pamwe chete nezvikwande uye wobva wawedzera zvigadzirwa zvekupfeka uye nekuzvikanda zvinyoro
  3. Ita karoti inosungwa nenzira imwecheteyo. Isa mundiro diki, kukanda nekupfekedza zvigadzirwa. Kuchengetedza nguva unogona kusanganisa ese makarotsi uye cucumber (uye zvakapetwa zvakapfekwa) uye wozvishandira pamwechete mundiro imwe - asi ini ndinozvida zvakasiyana, nekuda kwe "runako", asi hazvina basa. 
  4. Gadzira iyo Asia Guacamole, nekuisa zvese mukadhibhodhi kadiki, mashing uye inomutsa zvishoma kusvika creamy uye yakasanganiswa. Haifanirwe kuve inotsvedza. Fukidza nesame uye chili flakes.
  5. Grill the portobellos, kumusoro mativi pasi kutanga, kwemaminetsi mana kusvika pamashanu pamusoro pepakati moto, kusvika muto uye nyoro. Flip, grill imwe maminetsi mashoma. Grill iwo Mabhanzi.
  6. Unganidza maburger… .paradzira mabhanzi ane huwandu hwakawanda hweAsia Guac, isa portobello- gills kumusoro (kubata ese anonaka majuisi) wozoita murwi necucumber ribhoni uye karoti saradhi, kumanikidza zvishoma sriracha, sarudzo yakasanganiswa ginger. Shandisa iyo yakasara yeAsia Guac pamabhuni epamusoro, uye pamusoro peburger.
  7. Idya nekukasira.

ZVINYORWA:

  • Kuti uwane chikafu chakareruka iwe unogona kushumira aya akavhurika-kumeso, nebanga neforogo isina bhuru repamusoro.
  • Kuchengetedza nguva unogona kusanganisa ese ari maviri makarotsi uye cucumber (uye zvakapetwa zvakapfekwa) uye wozvishandira pamwechete mundiro imwe - asi ini ndinozvida zvakasiyana, nekuda kwe "runako", asi hazvina basa. 

Yakanakisa Vegan Pizza

Yakanakisa vegan pizza

"Kunyangwe vanodya nyama vachada iyi vegan pizza recipe! Nemuchero wakasviba wemashezi, veggies ezhizha & madomasi akaomeswa nezuva, zvinonaka uye zvinonakidza kudya."


GADZIRIRA: 20 Maminitsi

GADZIRA: 15 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 3 - 4


zvimwe:

  • 1 diki musoro broccoli, maruva akachekwa kuita zvidimbu zvidiki, pamusoro pegunde rakachekwa (½ mukombe)
  • ⅓ mukombe hafu yecheri matomatisi
  • tsanga kubva pa 1 nzeve chibage chitsva
  • ¼ mukombe wakatsetseka wakatemwa mutsvuku hanyanisi
  • ½ jalapeno, yakatetepa
  • 4 mafuta-akazadza madomasi akaomeswa nezuva, akachekwa
  • imwe-mhandara yemafuta emuorivhi, yekudonha uye kukwesha
  • 1 (16-ounce) bhora repitsa bundu
  • ½ mukombe mutsva basil mashizha
  • 2 tablespoons matsva emu thyme mashizha
  • pini yemepuru tsvuku
  • gungwa munyu uye chitsva pasi pevhu mhiripiri
  • Cashew Cream

METHODZO:

  1. Preheat oven kusvika 450 ° F.
  2. Muchidimbu chepakati, sanganisa broccoli, madomasi, chibage, hanyanisi, jalapeno, uye matomatisi akaomeswa nezuva uye anodonhedza maorivhi uye pini yemunyu uye mhiripiri. Kanda kupfeka uye kuravira. Iyo miriwo inofanirwa kuve yakarongedzwa zvakanaka uye yakaputirwa zvakanaka nemafuta emuorivhi kuitira kuti miriwo ive inonaka mukati me pizza.
  3. Tambanudza mukanyiwa we pizza muhari yepani gumi nemana. Bhurai maburi ekunze ehupfu zvishoma nemafuta emuorivhi uye chipunu mashoma emakwenzi eecashew kirimu nechepakati pehupfu, zvakaringana kuti uupararire kuita hutete hutete. Govera miriwo pahupfu.
  4. Bika maminetsi gumi nemashanu, kana kusvika pakakora ndarama, yakabikwa, uye broccoli iri nyoro uye yakagochwa. Bvisa kubva muchoto uye unyorove zvakanyanya necashew cream (kana yako kashew kirimu yakanyanyisa kukora kudonhedza, fambisa mumvura shoma). Pamusoro nebasil nyowani, nyowani thyme, uye pini yemepuru tsvuku.

Koliflower Tacos neCashew Crema

vegan tacos

"Usanetseke kana ikadzikira zvakanyanya-iyo tavhu ichave yakanyanya kukosheswa."

GADZIRIRA: 20 Maminitsi

GADZIRA: 30 - 40 MINS

DZIDZISO: nyore

ANOSHANDA: 4


zvimwe:

Sauce

  • 1 green chile (yakadai serrano), yakagadzirwa zvakanaka
  • 1 garlic clove, yakagadzirwa zvakanaka
  • ¼ mukombe cashew kana almond ruomba
  • 3 Tbsp. yakachenaimuimu muto
  • Kosher munyu

gungano

  • 3 gariki mavhavha, akachekwa grated
  • ¼ mukombe wakabatwa kana mafuta emiriwo
  • 2 tsp. pasi kumini
  • 2 tsp. kusvuta paprika
  • 2 epakati misoro yeholiflower, cheka mu1 "-2" maruva
  • Kosher munyu
  • 12 6 "- dhayamita yechibage toroti
  • 1 diki chena hanyanisi, yakatetepa
  • Sliced ​​avocado, sliced ​​radishes, cilantro mashizha ane nyoro madzinde, uye lime wedges (yekushandira)

METHODZO:

Sauce

  1. Uchishandisa forogo, sanganisa chile, gariki, cashew batare, muto wemaimu, uye 3 Tbsp. mvura mukapu kadiki yekubatanidza; kurunga nemunyu. Kuisa parutivi.

gungano

  1. Isa rack mune yakaderera chinzvimbo; preheat oven kusvika 450 °. Kurudzira gariki, mafuta, kumini, uye paprika mundiro diki yekubatanidza. Ronga cauliflower pane rimmed baking sheet uye wodira mafuta akasanganiswa pamusoro. Mwaka nemunyu uye kukanda zvakaenzana kupfeka koriori. Inogocha, isina kuvhiringidzwa, kudzamara yakasviba brown uye crisp pazasi, 15-20 maminetsi. Bvisa kubva muovheni uye shandura florets pamusoro. Ramba uchigocha kusvika rwechipiri divi rakasviba uye rakasviba, maminetsi gumi nemashanu kusvika kure.
  2. Pisa hombe skillet pamusoro pepakati-pakakwirira. Kushanda mumabatch, toast tortillas mune imwechete yakaturikidzana, kutendeuka pakati nepakati, kusvikira wapisa, ingangoita 1 miniti yakazara. Chinjana kumaplate.
  3. Paridza tortilla imwe neimwe nesosi yakachengetwa; kumusoro neholiflower. Gadzira pamwe nehanyanisi, avocado, radishes, uye cilantro. Shumira neime wedges yekusvina pamusoro.

nezvikafu zvishoma

Pecan Energy Bar Recipe

pecan mabhawa

"Iyi yekugadzira simba bar bhaisikopo ndiyo yakanakira chikafu chinonaka! Iyo yakasununguka inotapira, iine oats, chia mbeu, uye pecans."

GADZIRIRA:  10 Maminitsi

GADZIRA: 30 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 14


zvimwe:

  • 15 Mazuva eMedjool (9 maiza) *
  • 1 kapu mbishi pecan halves
  • ½ mukombe gluten isina oats
  • 1 tablespoon chia mbeu
  • 1 teaspoon vanilla extract
  • ½ teaspoon sinamoni
  • ¼ chipuni chesher munyu


METHODZO:

  1. Preheat ovheni ku200F.
  2. Bvisa makomba kubva pamisi neminwe yako (ivo vanouya kunze chaiko!). Isa mazuva acho muchirongwa chekudya uye nekugadzirisa kana kupomba kusvikira iwo akanyanya kutemwa uye mafomu akaomarara. Wobva wawedzera izvo zvasara zvinoshandiswa uye gadziriso kweminiti kana zvakadaro kusvika pakapwanyika bundu mafomu.
  3. Tora bhaka rekubheka kana jelly roll pan nemapepa echinyorwa. Kanda hupfu pakati pepepa rechinyorwa uye shandisa pini yekumonera kuimonera mumutsara uri 6 "x 10.5". Cheka mukanyiwa ugoita mabhawa gumi nemana ari 14 ”x 1.5”. (Haufanire kunge wakanyatsoita sezvataive, asi takaona zviri nyore kucheka mabhawa eunifomu!)
  4. Bika mabhawa kwemaminitsi makumi matatu (iyi nhanho inobatsira kuti iwo musimboti uome uye usanyanya kunamira). Kuchenesa mabhawa kutembiricha yemukati, wobva wachengeta firiji mumudziyo wakavharwa pakati pemashizha ewax. Kana iwe uchida kuvarongedza pakufamba kwekudya, tema mana "x 30" emakona emakisi epepa, uaputire kumatenderedzwa, uye uachengetedze netepi. Anogara zvakanaka kwemwedzi mumwe mufiriji (kana kupfuura, asi haangatore nguva yakareba zvakadaro!). 

ZVINYORWA:

* Tinokurudzira kushandisa mazuva eMedjool: iwo akakura, manyoro uye anotapira akasiyana madheti anogadzira iwo maratidziro akakwana emabhawa aya. Ivo anowanikwa munzvimbo zhinji dzezvitoro; nguva zhinji ivo vari mune yakawanda kana chikamu chekugadzira, kana kurongedzwa muchikamu chakaomeswa chemichero.


Yakanakisa Kwese Kunodyiwa Kuki Keki (vegan, gluten yemahara)

cookie bundu

GADZIRIRA: 5 Maminitsi

GADZIRA: 5 Maminitsi

DZIDZISO: nyore

ANOSHANDA: 6


zvimwe:

  • 115 g vegan butter inogona kushandisa yakajairwa bhata
  • 110 g chiedza cheshuga tsvuku *
  • 3 tbsp chena shuga *
  • 1 tsp an extract
  • 1 tbsp mukaka wesarudzo
  • 125 g furawa-yechinangwa chose-isina-girin, kana zvichidikanwa
  • 45 g chokoreti machipisi esarudzo

METHODZO:

  1. Kutanga nekupisa kurapa hupfu hwako mune iyo microwave kana hovhoni (ona posvo yemirayiridzo).
  2. Mune musanganisi, kamura bota rako neshuga kwemaminetsi maviri kusvika matatu, kusvika zvabatanidzwa. Wedzerai mukaka wako nevanilla mushoma, uye ramba uchisanganisa. Zvishoma nezvishoma wedzera muupfu hwako uye sanganisa kusvikira wangosanganiswa.
  3. Uchishandisa rubber spatula, peta nepakati chokoreti machipisi. Tumira kune imwe ndiro uye unakidzwe pakarepo.

Vegan Cinnamon Swirl Banana Chingwa neCinnamon Crumble 

chingwa chebhanana

 

GADZIRIRA: 10 Min

GADZIRA: 1 HORA

DZIDZISO: EASY

ANOSHANDA: 5 - 10


zvimwe:

Banana Bread

  • 250 g furawa
  • 2 tsp kubika poda
  • 1 / 2 tsp munyu
  • 60 ml mafuta
  • 75 ml vegan mukaka *
  • 50 g shuga *
  • 1 tbsp apple cider vhiniga
  • 1 tsp an extract
  • 3 bhanana rakaibva rinosvika 350-400 g

Sinamoni Swirl

  • 100 g shuga
  • 2 tbsp sinamoni

Sinamoni Crumble

  • 60 g furawa
  • 20 g shuga
  • 20 g shuga tsvuku
  • 45 g vegan bota rinotonhora
  • 1 tsp cinnamon

Vanilla Glaze

  • 120 g yeupfu shuga
  • 4-5 tbsp mukaka wegan kana zvimwe
  • 1/2 tsp vanilla yakabudiswa

METHODZO:

  1. Kutanga gadzirira sinamoni shuga kune iyo swirl. Sanganisa shuga nesinamoni.
  2. Nekuda kwekupunzika, kurumidza kukanya zvese zvinoshandiswa mupfu uye woisa parutivi.
  3. Preheat oven kusvika 180 degrees kumusoro uye kwepasi kupisa. Gira zvishoma gira pani yekubheka.
  4. Sakanidza upfu, hupfu hwebibiki uye munyu mundiro. Dururira muhomwe huru yekuvhenganisa uye sanganisa. Sanganisa mafuta, mukaka wemuriwo, shuga, apple cider vhiniga uye vanilla bvisa zvakanaka ne whisk uye nyatso kumhanyisa mune yakaoma zvigadzirwa. Sunga zvakanaka mabhanana neforogo uye wedzera. Sakanidza muchidimbu kuti uite bundu.
  5. Dururira inenge hafu yebatter mukapu yekubheka. Fukidza sinamoni shuga zvakanyanya pahupfu. Dururirai mukanyiwa wakasara muforoma. Kune strudel, dhonza forogo kuburikidza nehupfu mukutenderera. Pakupedzisira, paradzira kuputsika pamusoro pehupfu.
  6. Bika muchoto kwemaminitsi makumi mashanu-50 *. Wobva watora kubva muchoto uye rega itonhorere pasi.
  7. Kune iyo vanilla glaze, sanganisa zvese zvinoshandiswa nemusanganisi weruoko. Paridza pamusoro pebhanana chingwa uye ushumire.

ZVINYORWA:

  • Vegan soy vanilla mukaka kune yakawanda vanilla kuravira uye kutapira.
  • Kana iwe ukatsiva shuga, ndokumbira utarise kuti kuenderana kwehupfu kunogona kuchinja. Izvi zvinoshandawo mukuchinjana kwezvimwe zvinoshandiswa.
  • Nguva yekubheka inogona kusiyana zvichienderana neovheni.
  • Nzira yakanakisa yekuyedza kana chingwa chebhanana chagadzirira ndeche skewer yemuti kana banga. Ose ari maviri anofanirwa kubuda kana akanamira muchingwa chebhanana pasina chero chemvura yakasara.


Beverages

Matcha + Kokonati Milkshake

vegan mukaka

“Matcha nekokonati musanganiswa unonaka. Iyi vegan milkshake yakapfava, inozorodza uye inokupa simba rekuwedzera! "


GADZIRIRA: 5 Min

GADZIRA: 5 Min

DZIDZISO: nyore

ANOSHANDA: 1


zvimwe:

  • 1 mukombe Silk Nutchello Yakakangwa Kokonati & Cashew Mukaka kana unsweetened coconut Mukaka
  • 1 bhanana hombe yechando
  • 2 mashupuni matcha
  • mashoma echando cubes, sarudzo

Zvingasarudzwa zvekushongedza

  • kakonati yakashongedzwa kana coconut yakasviba
  • yakasviba chokoreti shavings kana cacao nibs


METHODZO:

  1. Isa zvinongedzo mu blender uye sanganisa kusvikira wakatsetseka uye wakasviba.
  2. Shumira yakaputirwa nechisarudzo chekushongedza.
  3. Nakidzwa uye unakirwe yega yega sip!

ZVINYORWA:

Kana uchishandisa mukaka wekokonati usina kutapira, wedzera 1-2 - mazuva, akachekwa uye mbeu dzabviswa, kutapira. Kana kuwedzera drizzle ye pure maple syrup, inenge 1 teaspoon, usati wasanganiswa.


Vegan Hot Chokoreti

vegan chokoreti inopisa

"Classic creamy, akapfuma uye chocolatey vegan inopisa coco!"

GADZIRIRA: 1 Min

GADZIRA: 4 Min

DZIDZISO: nyore

ANOSHANDA:  2


zvimwe:

  • 2 makapu Vegan mukaka oat, almond, cashew
  • 3 tbsp Maple manyuchi
  • 2 tbsp Cocoa poda

METHODZO:

  1. Sungai zvese zvinoshandiswa mupani yemuto kusvikira kudziya. Shumira nekokonati yakarohwa kirimu kana vegan marshmallows.

Vegan Turmeric Eggnog

vegan eggnog

"Iyi nzira yakapusa yeVegan Turmeric Eggnog inodzosera zvekare zororo nezviwanikwa zvinoshanda zvine hutano uye yakakosha inorwisa-kupisa zvinonhuwira."

GADZIRIRA: 2 Min

GADZIRA: 5 Min

DZIDZISO: nyore

ANOSHANDA: 5


zvimwe:

  • 1 inogona kubatidza mukaka wekokonati (13.5 ounces / 398ml)
  • 1.5 makapu emvura
  • 3 yakatemwa misi
  • 1 tsp turmeric
  • 1 tsp pasi sinamoni
  • 1/4 tsp pasi nutmeg
  • 1/8 tsp pasi allspice
  • 1/8 tsp dema pepper
  • 1 tbsp kokonati mafuta

Chiita sarudzo:

  • Kuwedzera 1tbsp maple manyuchi kana huchi kana uchiida inotapira
  • Mutsva nutmeg yekushongedza

METHODZO:

  1. Isa zvese zvinoshandiswa mu-high-speed blender. Akaputirwa kwemaminetsi maviri kusvika matatu, kusvika zvanyatsosanganiswa uye kupisa. Kana iwe usina blender iyo ichapisa chinwiwa chako mushure mekusanganisa inodziya pane stovetop muhari diki pamusoro pekupisa kwepakati.
  2. Gadzirira nemutsva mutsva. Iniwo ndakashongedza nedhodhi remuamondi mukaka furo.

ZVINYORWA:

  • Unogona kuisa pasi chero mhando yemukaka wemukaka wekokonati
  • Kana iwe usina yakakwira-inomhanya blender iyo inopisa yako eggnog, mushure mekusanganisa kupisa zvishoma mupoto mupoto.

Vegan maresitorendi

Dzimwe nguva, pane kubika - iwe unofarira kunakidzwa neruzivo rwehunhu paresitoreti yakakwenenzverwa kana kuti pamwe unongovenga kubika kuzere-kumira! Kwete kunetseka, isu takaisa pamwechete anonyanya kufarirwa vegan maresitorendi munyika. Tarisa pazasi:

pfupiso

Isu tinovimba iwe wakanakidzwa neyedu yakazara gwara pane veganism! Usakanganwa kusiya komendi. Kuti ugamuchire zvimwe zvinonzwisisika zvemukati pane chikafu, ita chokwadi chekujoinha tsamba yedu yepasi pazasi!

 

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