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Tataiso ea Pholoho ea Vegan

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Veganism ke Eng?

Hobaneng ke Lokela ho ba Vegan?

Mokhoa oa ho ikamahanya le maemo

Lihlopha

Barekisi ba Vegan

Recipes

Lijo tsa Vegan

Summary

 

Veganism ke Eng?

polanete ea lefatše

Veganism ha se lijo. Ke mokhoa oa bophelo.


Lilemong tse 'maloa tse fetileng, batho ba tummeng ba bangata ho tloha ho baatlelete ho ea ho libini e se e le lihlahisoa tsa vegan le vegan li se li fumaneha habonolo. Mokhatlo ona o bakile tlhokomelo e kholo - veganism e hlile e fetohile sesebelisoa se fesheneng le se pholileng sa ho bapatsa!


Lentsoe 'vegan' le qapiloe ka lekhetlo la pele ka 1944 ke sehlotšoana sa meroho ea marabele e neng e batla ho etsa ho fetang moo mme e ikarotse ho Leicester Vegetarian Society e England ho theha Vegan Society. Haesita le nama, ba nkile qeto ea ho se je lebese, mahe le lihlahisoa tsa liphoofolo. Lijo tse thehiloeng lijalong feela. Ba boetse ba entse liphetoho tse ntle bophelong ...


Ho ba Vegan ho feta feela ho ja lijo tse thehiloeng limela, ke tsela ea bophelo e kenyelletsang mefuta eohle ea tlhekefetso ea liphoofolo le bokhopo - ho tloha lijong ho ea ho liaparo. Lijo tsa limela le lijo tse thehiloeng limela hangata li sebelisoa joalo ka mantsoe a tšoanang empa ho na le phapang!


Hobaneng ke Lokela ho ba Vegan?

 

Bo-rasaense ba bangata ba re ho ba vegan ke "tsela e le 'ngoe e kholo" ea ho fokotsa tšusumetso ea hau polaneteng. Ho na le melemo e mengata eo ho ba vegan ho nang le eona tikolohong le ho bophelo ba hau bo botle. 

 

bokhopo ba liphoofolo

Molemo o hlahelletseng oa ho fetoha vegan ke ho thibela bokhopo le tlhekefetso ea liphoofolo hobane lijo tsohle tseo u li jang e tla ba tsa semela mme o tla phela bophelo bo se nang bokhopo. Haeba u batla ho bontša qenehelo ea lefats'e la liphoofolo, ho ba vegan ke tsela e isang pele!

 

eco-friendly

Liphoofolo tse lengoang ka bongata le tsona li baka tšusumetso e mpe tikolohong e kenyeletsang mesi e meholo le tšenyo ea libaka.  

Lijo tsa vegan

Le ha lijo tsa vegan e se khetho e ntle ka ho fetesisa ka lebaka la kholo ea lijo tse potlakileng tsa vegan. Leha ho le joalo, lijo tse reriloeng hantle tsa vegan li na le limatlafatsi tse ngata ebile li na le melemo e mengata ea bophelo bo botle. Liphuputso tse ling li hokahantse lijo tsa vegan le ho fokotsa khatello ea mali, k'holeseterole le menyetla ea lefu la pelo. Hape ho bile le likamano le veganism le ho boloka mofuta oa 2 oa lefu la tsoekere le mefuta e meng ea mofets'e. Lijo tse itšetlehileng ka limela li na le fiber e ngata e thusang tšilo ea lijo. Lijo tse ntle tsa vegan li kenyelletsa likhetho tse kang lithollo, litholoana, linate, lipeo le meroho, tse pakiloeng ka fiber e ngata, livithamini le liminerale tse molemo.


Haeba u ka rata ho bona tšenyo e felletseng ea ho ja nama ka bongata, ke kopa ho eletsa ho shebella 'What The Health', e tataisoang ke Kip Andersen le Keegan Kuhn. Ka kopo lemosa hore sengoloa sena se hlakile haholo! Hape ho na le lihlooho tse ngata tse tsekisanoang tseo ka sebele li leng bakeng sa ngangisano kahoo sheba le lehlakoreng le leng la pale.

Mokhoa oa ho ikamahanya le maemo

 

Pele re kenella ka hare ho mokhoa oa ho ikamahanya le maemo, ke rata ho hlakisa khopolo-taba ea hore ho ba vegan ho theko e boima! Haeba u rera hantle e ka ba theko e tlase kahoo ho eketsa tekanyetso ea hau ea lijo ha se phetoho eo u tlamehang ho e etsa!


Ho hlahloba tataiso ena ke mohato oa pele leetong la hau la vegan! Ho ipapisitsoe le liphetoho tse ngata tsa vegan, ho molemo ho ikamahanya le maemo a hau. Maemong a mangata phetoho e felletseng ha e etsahale ka bosiu bo le bong - ho nka nako hore o be le kelello e bulehileng mme o bone hore na ke eng se o sebetsang hantle haholo!

Qalo e ntle e ka ba ho etsa phetoho e nyane letsatsi le leng le le leng - ho nolofatsa ho ba veganism, ka ho eketsehileng. Ho eketsa lijo tseo u li jang ka semela, ha u ntse u seha nama le lebese.

Mohlomong beke e 'ngoe le e' ngoe u ka khaola nama kapa lijo tsa lebese, sehlahisoa se le seng ka nako mohlala, ho tlosa lebese la khomo ka lebese la almonde. Hlahloba 'me u bone se sebetsang! 


Batho ba bangata ba sa tsoa qala vegan ba tletleba ka hore ho na le lijo tse lekanyelitsoeng empa ho na le lisebelisoa tse ngata marang-rang moo o ka fumanang lipepepe tsa vegan le lireschorente tse ntle. Ke tla arolelana tse ling tsa diresepe tseo ke li ratang haholo le lireschorente ho ea pele ho tataiso.


Qalong ea maeto a hau a vegan, ho bohlokoa ho lekola phepo ea hau ea phepo kaha ho bonolo ho fetoa ke limatlafatsi tsa bohlokoa. Ke tla arolelana limatlafatsi tse ka 'nang tsa hlokomolohuoa karolong ea Phepo ea Vegan.


Hopola ho etsa hore phetoho ea hau e be monate! Qalong ho lula ho e-na le nyakallo e kholo. Eba mofuputsi - ke khaolo e ncha e susumetsang bophelong ba hau. Hlahloba lijo tse ncha, litatso tse ncha, ho tsamaea ka li-cuisine tse ncha 'me u tlohe sebakeng sa hau sa boiketlo. Ho na le likhetho tse ntle tsa vegan liketaneng tsa lireschorente tsa UK tseo u ka li thabelang (hopola ho tla le notepad le ho ngola lintlha ho khothaletsa seo u se phehang!)


Nka u eletsa hore u etse lipatlisiso ka veganism ka ha lijo (hantle, motsamao) li ncha 'me li qalile ka 1944. Ho na le likhoele tse ncha tse ncha tse hlahisang, sheba' me u bone hore na ke eng e lumellanang le uena haholoanyane.


O na le metsoalle ea vegan? Li ka ba bohlokoa likhoeling tsa hau tsa pele, li kope likeletso - lipepepe tseo ba li ratang haholo. Libaka tsa ho jella. Haeba u se na mang kapa mang ea haufi eo e leng vegan, ho na le liforamo tse ngata le likhokahano tsa vegan tse ka kenang inthaneteng. U ka ba ua sheba lihlopha tsa Facebook, Twitter le li-platform tse ling tsa litaba tsa sechaba. Ke eletsa ba phahameng haholo Lenaneo la matsatsi a 21 la Vegan Kickstart ho u thusa ho fetoha.


Kaofela re na le matsatsi a mabe mme ha o etsa joalo, khutlela ho lebaka la hau - nahana ka lipheo tsa hau le hore na hobaneng o batla ho ba vegan. Hobaneng ho le bohlokoa ebile ho tla u boloka u tsoela pele. Ho shebella livideo tse matlafatsang le ho bala libuka tse ntle tsa veganism ho tla u boloka u khothetse. Ho ikopanya le sechaba sa marang-rang se fumanehang marang-rang ho ka thusa - sheba sebopeho sa Seboka sa Happy Cow 'me Mekotla ea Veggie.


 

Phepo e nepahetseng ea Vegan

phepo e nepahetseng

Joalokaha ho boletsoe pejana, phetohong ea hau ea veganism, e ka ba kotsi kaha ho bonolo ho fetoa ke limatlafatsi tsa bohlokoa. Etsa bonnete ba hore o kenya lintho tsa bohlokoa sebakeng sa khetho ea nama le lebese. Mona ke limatlafatsi tse holimo tseo hangata li hloloheloang habonolo le hore na u ka etsa joang hore u li fumane:

Protein

Protheine ke karolo ea bohlokoa ea phepo ea motho e mong le e mong kaha e etsa 17% ea boima ba 'mele ebile ke karolo ea mantlha mesifa, letlalo le litho tsa kahare. Ho bohlokoa hape ts'ebetsong ea boits'ireletso ba mmele - liprotheine li hlokahala ho loants'oa mafu. Batho ba bangata ba ikoetlisetsang 'mele ba khahloa ke ho sisinyeha ha protheine mme ba lekola protheine ea bona haholo hobane ho se fumane liprotheine tse lekaneng ho lebisa ho tahlehelo ea mesifa. Haeba u batla ho ba vegan 'me u batla ho boloka mesifa ea hau ha ho na lebaka la ho tšoenyeha! Ho na le mehloli e mengata e meholo ea liprotheine tsa vegan. Likhetho tse holimo tsa protheine ke tsena:

  • Quinoa (100g e sebeletsang) - 4g (7 - 9% NRV)
  • Li-pulses (100g tse sebeletsang) - 5 - 10g (9 - 22% NRV)
  • Tofu (100g e sebeletsang) - 8g (15 - 18% NRV)
  • Linate le lipeo (100g e sebeletsa) - 20 - 40g (36 - 89% NRV)
  • Buckwheat (100g e sebeletsa) - 5g (9 - 11% NRV)
  • Li-oats (100g tse sebeletsang) - 10g (18 - 22% NRV)
  • Raese e sootho le e hlaha (100g e sebeletsa) - 4g (7 - 9% NRV)
  • Limela tse ling (100g e sebeletsang) - 4 - 8g (7 - 18% NRV)
  • Meroho (100g e sebeletsang) - 1 - 4g (2 - 7% NRV)

Vithamine B12

mokhathala

Vithamine B12 ke liminerale tse ling tseo u lokelang ho li hlokomela - vithamine B12 e tlase e ka baka phokolo ea mali le ho senya tsamaiso ea methapo. Vithamine ena ke e 'ngoe ea lintho tsa bohlokoa ka ho fetisisa ho fumana lijo tsa vegan. Vithamine B12 e khothalletsoang ke 2.4μg. Ho na le mehloli e fokolang ea B12 e kenyeletsang:

  • Limela tsa Semela (ka khalase ea 16oz) - Ho fihlela ho 6 µgv (249% DV) 
  • Lihlahisoa tse ling tsa soya (100g e sebeletsang) - 1.5μg (60% DV)
  • Lijo-thollo tse ling tsa lijo tsa hoseng mohlala, Multi Grain Cheerios (Serving) - 2.4μg (100% DV)

vithamine D

Vithamine D ke vithamine e 'ngoe e ka hloloheloang habonolo joalo ka vegan. E fumaneha hangata lijong tse seng tsa vegan tse kang saalmon, mahe a mahe le tlhapi ea khofu. Sechaba ka kakaretso se bonahala se na le bothata ba ho fumana vithamine D - 1 ho batho ba 5 ba na le maemo a tlase a vithamine D. Taba ena ke bothata kaha Vitamin D e hlokahala ho monya lijo tsa calcium le phosphorus ho netefatsa hore o na le masapo a matla. Vithamine D e ts'ehetsa sesole sa 'mele hape e fokotsa menyetla ea ho sithabela maikutlo. Ho eletsoa ho ja li-micrograms tse 10 tsa Vithamine D letsatsi le letsatsi. Mehloli ea vegan ea holimo ea vithamine D bakeng sa vegans ke ena:

  • Lebese le matlafalitsoeng la soya (1 ho sebeletsa) - 2 mcg (29%)
  • Li-mushroom 100g - 11.25 mcg (112.5%)
  • Lihlahisoa tse matlafalitsoeng (1 sebeletsa) - 0.2 ho 2.5 mcg (2 - 25%)
  • Jusi ea Orange e matlafalitsoeng (1 sebeletsa) - 2.5 mcg (25%)
  • Lebese le matlafalitsoeng la almonde (1 ho sebeletsa) - 2.4 mcg (24%)
  • Lebese le matlafalitsoeng la raese (1 ho sebeletsa) - 2.4 mcg (24%)

... Mme qetellong, mokhoa o tloaelehileng haholo ke ho fumana khanya ea letsatsi. Metsotso e 10 ho isa ho e 30 hararo ka beke e lekane hore batho ba bangata ba fumane vithamine e lekaneng D. Batho ba letlalo le letšo ba hloka monyetla o moholo oa ho kotula vithamine D e tšoanang. Ka kopo hape khathala ke nako nakong ea khanya ea letsatsi kaha letsatsi le lengata haholo le ka baka ho chesoa ke letsatsi le mofetše oa letlalo.


khalsiamo

masapo

Calcium e bapala karolo ea bohlokoa ts'ebetsong ea 'mele oa hau, hoa tsebahala hore ea hlokahala ho aha le ho boloka masapo a hau. Mesebetsi e meng ea bohlokoa ea calcium e kenyelletsa ho tšehetsa mesifa ea mesifa, taolo ea khatello ea mali, phetisetso ea methapo le ho koala mali. Bakeng sa bao e seng vegans hangata e fumanoa ka lebese le lebese. Ho khothalletsoa ho fumana 1,000mg ka letsatsi bakeng sa batho ba baholo, 1,200 mg bakeng sa ba fetang 50 le 1,300mg bakeng sa bana (lilemo tse 4 - 8). Mona ke kamoo vegan e netefatsang hore ba fumana khalsiamo e lekaneng:

  • Mefuta e meng ea lebese (1 e sebeletsa) - 240mg (24%)
  • Mefuta e meng ea yogate e thehiloeng ho limela (1 e sebeletsa) - 150mg (15%)
  • Meroho ea makhasi a matala, mohlala Kale, Sipinake le Okra (1 e sebeletsa) - 21 - 185mg (2.1% - 18.5% NRV)
  • Litholoana tse ncha (1 e sebeletsa) - 3mg - 26mg (0.3% - 2.6% NRV)
  • Litholoana tse omisitsoeng (30g e sebeletsang) - 17 - 75mg (1.7% - 7.5% NRV)
  • Linaoa le linaoa (1 sebeletsa) - 17 - 66mg (1.7% - 6.6% NRV)
  • Linate le lipeo (1 e sebeletsa) - 3mg - 201mg (0.3% - 20.1% NRV)
  • Lihlahisoa tsa sehlahisoa sa bohobe (1 sebeletsa) - 85 - 167mg (8.5% - 16.7% NRV)
  • Litlama tse omisitsoeng (1 tsp e sebeletsang) - 80mg - 105mg (8% - 10.5%)

tšepe

lisele tse khubelu tsa mali

Ho haella ha tšepe ke khaello e tloaelehileng haholo ea limatlafatsi lefatšeng ka bophara, leha ho le joalo, ho na le mehloli e mengata e metle ea tšepe lijong tsa vegan. Iron e bohlokoa bakeng sa ho boloka lisele tse khubelu tsa mali, tse tsamaisang oksijene ho potoloha le 'mele. Ho haella ha tšepe ho ka lebisa khaello ea mali ea khaello ea tšepe. Boholo ba batho ba baholo ba hloka ho noa tšepe ka 8.7mg ka letsatsi, leha ho le joalo, ba leng khoeling ba lokela ho ikemisetsa ho noa haholo - 14.8mg ka letsatsi. Mona ke kamoo o ka fihlellang lipheo tsa hau tsa tšepe:

  • Li-flaxseeds 100g - 5.73mg (66% NRV)
  • Lihlahisoa tsa 100g - 1.9mg (22% NRV)
  • Broccoli - 1mg (11% NRV)
  • Tofu 100g - 5.4mg (62% NRV)
  • Lentile 100g - 3.3mg (38% NRV)
  • Litsuonyana 100g - 6.2mg (71% NRV)
  • Linaoa 100g - 5.1mg (59% NRV)
  • Linate tsa cashew 100g - 6.7 mg (77% NRV)
  • Peo ea Chia 100g - 7.7 mg (89% NRV)
  • Sipinake 100g - 2.7mg (31% NRV)

Omega-3 Fatty Acids

Kaofela re hloka mofuta oa mafura lijong tsa rona kaha 'mele ea rona e ke ke ea a etsa. Omega-3 Fatty Acids ke mafura a bohlokoa kaha a tšehetsa sesole sa hau sa 'mele, boko, methapo le mahlo. Mafura ana a fumaneha hangata litlhaping le lijong tse ling tsa leoatleng. Ho na le mefuta e meraro ea Omega-3 Fatty Acids e leng ALA (Alpha-linolenic acid), EPA (eicosapentaenoic acid) le DHA (docosahexaenoic acid). Omega-3 Fatty Acid feela e fumanoang limela ke ALA, leha ho le joalo, 'mele oa hau o ka fetolela ALA ho EPA le DHA. 3% ea ALA e fetotse EPA le 5% e fetotse DHA. Haeba u sa tlatseletse ho bohlokoa lijo tse nang le boleng bo phahameng ba ALA joalo ka vegan ho kgothaletswa hore mosali a fumane 0.5mg mme monna a fumane 1100mg. Mehloli e metle ka ho fetisisa ke ena: 

  • Peo ea Chia 28g - 4,915mg (307 - 447% NRV)
  • Meroho e phehiloeng ea Brussel 78g e sebeletsang - 135mg (8 - 12% NRV)
  • Peō ea Hemp 28g - 6,000mg (375 - 545% NRV)
  • Li-walnuts 28g - 2,542mg (159 - 231% NRV)
  • Li-flaxseeds 28g - 6,388mg (400 - 581% NRV)

... Se ke oa lebala hore ho na le litlatsetso tse ngata tsa vegan tse ka u thusang ho fumana phepo e nepahetseng.


Lihlopha

... Ho na le litakatso tse ngata tseo u tlamehang ho li hloloheloa hang ha u felisitse nama, leha ho le joalo, ho na le palo e ntseng e hola ea mefuta e meng e tobileng e thehiloeng ho semela. Re hlophisitse lihlahisoa tsa lihlahisoa tse holimo tse tla u lumella ho iketelletsa pele ka lijo tsa vegan.


Jackfruit

jackfruit

Ena ke sesebelisoa se tenyetsehang le se theko e tlaase se nkang sebaka sa khoho - se sebetsa hantle ha se ts'oaroa hantle. Ba bangata ba sebelisitse Jackfruit ho nka sebaka sa nama tse ling tse kang tacos le mahobe a crab. Tholoana ena e kang nama e se e jele hohle Asia ka mashome a lilemo mme e se e tsebahala le ho fumaneha UK. Li ka rekoa ho li-greengrocers tse ngata tsa lehae 'me li ka fumaneha habonolo ka makotikoting a lisuphamaketeng.


Aquafaba

likhoho

Aquafaba ke metsi a tsoang likhohoaneng tse entsoeng ka makotikoting - o ka reka lekotikoti la li-chickpeas le fumanehang habonolo kapa oa reka aquafaba, ka thoko. E sebetsa hantle haholo joalo ka sebaka sa makhooa a mahe mme hangata e sebelisoa ho etsa lihlahisoa tsa bohobe, likuku tsa seponche le brownies. O ka eketsa metsi a chickpea ho setlolo se se nang lebese ho etsa serame se setle sa serame. Kapa leka ho e kopanya le tsoekere ea leqhoa le lero la lemone ho etsa icing ea vegan ea borena. U ka ba ua etsa mayonnaise ea vegan!


Seitan

seitan

E boetse e tsejoa e le gluten ea koro, Seitan e entsoe ka protheine ea koro mme esale e jeoa Chaena ka makholo a lilemo. Moemeli oa koro o fumaneha habonolo lisuphamaketeng. Seitan ke sebaka se phethahetseng sa khoho e halikiloeng - eketsa feela batter le fry. Ho na le likhetho tse phetseng hantle bakeng sa ho pheha bakeng sa Seitan, ho kenyelletsa ho halika, ho chesa le ho pheha ka ontong. Hape ke sebaka se setle sa letata, nama ea khomo, bacon le boroso.


Mabitso a lebese

lebese la coconut

Mohlomong sebaka se fumanehang ka ho fetesisa… Ho na le mefuta e mengata ea mefuta e meng ea lebese. Kokonate, almonde, cashew, hazelnut, hemp, oat, soya - u ka e bitsa! Hlahloba mefuta e fapaneng ea lebese 'me u fumane hore na ke efe eo u e ratang haholo! Ba bang ba emelang lebese ho thoe ba sebetsa hantle ka lijo-thollo, ba bang ba sebetsa hantle le kofi e halikiloeng. Ho boetse ho bonolo ho etsa lebese la DIY ka ho kopanya linate le ho eketsa metsi. Fumana hore na u ka etsa lebese la almonde joang:


Cheese e 'Ngoe

Mofuta o mong oa chisi ke tsoelo-pele e sebetsang - etsa bonnete ba hore o hlahloba litlhahlobo pele o reka! Lijoe tse ling tsa vegan ha li qhibilihe 'me tse ling li latsoa cheesier le ho feta chisi - hlokomela! E hlile e ipapisitse le litakatso tsa hau. Lijana tsa meroho hangata li etsoa ka lintho tse ratoang tsa coconut, aquafaba, linate le oli ea meroho e tiileng. Ho molemo ho khetha chisi e nang le vithamine B12 le calcium ho matlafatsa phepo ea limatlafatsi tsena tsa bohlokoa. Likhetho tsa chisi ea vegan li ntse li hola, o ka fumana mekhoa e meng ho tloha mozzarella -style ho ea chisi e tranelate.


Ho qhekella kapa ho phoqa nama

chisi ea vegan

Ho tloha linakong tsa likhoho, li-burger ho isa boroso - ho na le mekhoa e mengata ea vegan bakeng sa lijo tse sebetsitsoeng tseo u ka li hloloheloang. Ho na le nts'etsopele e sa khaotseng ea mefuta e meng ea nama e tsoang mebarakeng e meholo, lisuphamaketeng le ho qala ho nyane. Mohlomong u kile oa utloela ka Beyond Meat e leng mokhoa oa ho tsoa mali oa burger oa semela - oa fumaneha Tesco le lireschorenteng tse ling UK. Ho bile le kholo ea 'barekisi ba vegan' ho pholletsa le UK le bona ba etsisang barekisi ba tloaelehileng empa ba na le baemeli ba nama ba thehiloeng semeleng.


Tofu le tempeh

tofu

Khetho e 'ngoe e tsebahalang lishelefong tsa suphamakete, tofu e entsoe ka linaoa tsa soya mme e nkela nama e nang le protheine e felletseng sebaka. Mofuta o tiileng oa tofu o molemo ka ho fetisisa ka lijana tse hlabosang 'me mofuta o bonolo o etsa mofuta o mong o makatsang oa lehe, hape o loketse li-puddings le bohobe. Tempeh ke linaoa tse soabisitsoeng tse nang le 'mele o tiileng ha o bapisoa le tofu. Ke sebaka se setle sa ho pheha diresepe tsa Asia mme e etsa bacon e ntle ha e tšeloa ka tšesaane 'me e tšeloa ka marmite, sirapo ea maple le mosi oa hickory.


'Ho hasana' le mafura

vegan botoro

Ho na le lihlahisoa tse ngata tsa lebese tse se nang lebese suphamaketeng, e kanna eaba u se u ntse u ja Flora - ba bangata ha ba hlokomele hore e thehiloe semeleng! Flora e jala hantle mme e ntle haholo bakeng sa ho baka. Bakeng sa liphaphatha le li-baki tsa crispier, leka setlama se khutsufatsang meroho joalo ka Stork le Cookeen



Mahe a emeng kaofela

mahe a emeng kaofela

Li-substitute tsa mahe a phofshoana li atile mabenkeleng a tsa bophelo 'me li ntse li fumaneha lisuphamaketeng tse ngata. Hangata lintho tsena li sebelisoa bakeng sa lijo tse besitsoeng le tsa hoseng. Baemeli ba mahe ba kenyelletsa lijo tsa folaxe tse kopantsoeng le metsi a chesang le peo ea chia.



Barekisi ba Vegan

Le ha likhetho tsa vegan li fumaneha lisuphamaketeng tse kholo, ke mabenkele a fokolang feela a inehetseng ho veganism mme a hloloheloa maikutlo a khethehileng a se nang nama ao o tlamehang ho ba le ona. Re khothaletsa:

 

Recipes

Ho pheha lijo tse ncha ke e 'ngoe ea lintho tse thata ka ho fetisisa ho ba vegan empa o seke oa tšoenyeha! Ho na le lipepepe tse ncha tsa vegan tse ntseng li qaptjoa letsatsi le leng le le leng! Re hlophisitse lijo tsa rona tsa hoseng tse monate, lijo tsa mots'eare tse monate, lijo tsa mantsiboea tse nang le phepo, lino-mapholi tse thobang meno le lipepepe tse monate tsa lino-mapholi:

 

Lijo tsa hoseng

Koro ea Vegan e Felletseng

Li-waffles tsa vegan

"Ho pepeta ha sirilamunu ho fa meroho ena ea vegan lijo-thollo tsohle le tatso e ntle ea lebese.


KELETSO: Metsotso e 10

Pheha: Metsotso e 10

HO FIHLELA: Easy

E SEBELETSA: 8

 

INGREDIENTS:

  • Likopi tse 1½ Lebese la Almond la Breeze la Almond, ka kamoreng ea nakoana
  • 1½ tablespoons lero la lemone
  • Likopi tse 2 tse nang le phofo ea koro e nang le bohobe (kapa tsoekere e tšoeu / koro)
  • 2½ di-teaspoon tse bakang phofo
  • 2 tablespoons fatše folaxe lijo
  • Cin sinamone ea teaspoon
  • 2 tablespoons tsoekere
  • Teeny pinch ea letsoai la leoatle
  • ¼ senoelo se qhibilihile oli ea coconut
  • Vanilla vanilla ea teaspoon

Sebeletsa le:

  • Sirapo ea maple le botoro (botoro ea vegan)
  • Litholoana tsa selemo

METHODO:

  1. Preheat iron iron ea hau (Ke sebelisa ho beha # 5 ho ea ka - ea bobeli ho isa boemong bo holimo)
  2. Ka sekotlolo se senyenyane kopanya Almond Breeze le lero la lemone. Behella ka thoko.
  3. Ka sekotlolo se bohareng, kopanya lisebelisoa tsohle tse omileng (phofo, phofo e bakang, lijo tsa folaxe, sinamone, tsoekere le letsoai).
  4. Ho sekotlolo sa hau se senyenyane (se nang le lebese la almonde), eketsa oli ea coconut e qhibilihisitsoeng le vanilla ebe o hlakola hammoho. Ebe u tšela metsoako ea hau e metsi ka metsoako e ommeng ebe u kopanya ho fihlela e kopantsoe feela (u se ke oa kopanya)
  5. Senya tšepe ea hau e nang le mafura ka ho pheha hanyane ebe o kenella ka batter. Ke tlohella li-waffles tsa ka li phehe nako e ka etsang motsotso kamora beep bakeng sa botlolo bo botle bo kantle ka ntle.
  6. Sebeletsa li-waffles hanghang (ha li ntse li chesa haholo), ka botoro, sirapo ea maple le litholoana.
  7. Lumella li-waffles tse setseng hore li pholile ebe li emisa bakeng sa maqhubu a bonolo a beke hamorao.

o re:

Tsena li hoamisa le ho toast hantle - haeba u na le moetsi oa waffle oa Belgian ea nang le libato tse tebileng, o kanna oa batla ho li tlohela li qhibilihe hanyane pele li toasta hore li toaste ka mokhoa o ts'oanang.


Litapole tse halikiloeng le Kale Hash Breakfast

hashe ea hoseng

"Lijo tsa hoseng tse hlabosang le tse 10 tsa lijo tsa hoseng tse nang le litapole tse halikiloeng, eiee e khubelu, khale le tofuori masala-spiced tofu! Lijo tse thehiloeng liprotheine le fiber."


KELETSO: Metsotso e 10

Pheha: Metsotso e 35

HO FIHLELA: Easy

E SEBELETSA: 2

 

INGREDIENTS:

SEKOLA

  • 8 ounces extra-firm tofu (manyolo ha ho khoneha)
  • Litapole tse nyane tse 2 (kapa sub 1 e kholo ho tse nyane tse peli // tse entsoeng ka ho longoa haholo, letlalo ho // organic ha ho khonahala)
  • 2 Tbsp qhibiliha oli ea kokonate (e arotsoe)
  • 3 1/4 tsp tandoori masala linoko, arotsoe
  • 1 tsp tsoekere ea coconut
  • 1/2 tsp letsoai le leng le le leng la leoatle + pepere e ntšo (e arotsoe)
  • 1 eiee e khubelu (letlalo le litlhōrō li tlosoa // ebe li tšeloa ka marges ka bolelele // bona setšoantšo)
  • 2 Tbsp parsley e ncha (le ho feta bakeng sa ho sebeletsa)
  • 1/8 tsp turmeric ea fatše
  • 1 bundle kale e kholo (e qhibililoe, likutu tse kholo li tlositsoe // ~ li-ounces tse 10 kapa 283 g ka sopho e le 'ngoe e kholo // manyolo ha ho khonahala)

BAKENG SA HO SEBELETSA boikhethelo

  • Hummus (lebenkele le rekiloeng kapa risepe ena)
  • Sopho e chesang (tapatio ke eo ke e ratang ka ho fetisisa!)

METHODO:

  1. Preheat oven ho ea likhato tse 400 tsa F (204 C), ebe u thatela tofu ka thaole e hloekileng ebe u beha ntho e boima holimo (joalo ka cast-iron skillet) ho hatella mongobo o feteletseng.
  2. Khabareng, litapole tsa nako le oli ea 1/2 Tbsp, 1 tsp tandoori masala linoko, tsoekere ea coconut, le pinch letsoai ka leng le pepere (e lekana le risepe ea mantlha e ngotsoeng // fetola haeba e fetola boholo ba batch). Lahlela ho apara.
  3. Eiee ea selemo le oli ea 1/2 Tbsp, 1/4 tsp tandoori linoko, le pinch letsoai le pepere e 'ngoe le e' ngoe (e lekana le risepe ea pele e ngotsoe // fetola haeba e fetola boholo ba batch). Lahlela ho apara.
  4. Boha lieiee le litapole ka kakaretso ea metsotso e 25 ho isa ho e 35, u ntse u phahama hang pela halofo ea halofo ho netefatsa le ho pheha. U tla tseba hore li felile ha eiee e le sootho 'me e caramelized,' me litapole li bonolo. Tlosa ho tloha ka ontong ebe u beha ka thoko.
  5. Ha meroho e ntse e halika, beha tofu e petelitsoeng ka sekotlolo ebe o sebelisa lifereko tse peli ho putlama likotoana (bona setšoantšo) Nako le li-parsley tse ncha, turmeric, le letsoai le pepere e phetseng hantle. Behella ka thoko.
  6. Hang ha litapole le eiee li se li le haufi le ho pheha, futhumatsa skillet e kholo holim'a seaplane-mocheso o phahameng. Hang ha o chesa, eketsa oli ea 1/2 Tbsp, tofu, le 1 tsp tandoori masala spice (e lekana le risepe ea pele e ngotsoe // fetola haeba e fetola boholo ba batch). Etsa metsotso e 5, u susumetsa ka linako tse ling, ho omisa le ho sootho tofu. Ebe u tlosa skillet ebe u beha ka thōko.
  7. Kenya oli ea 1/2 Tbsp e setseng ho skillet ebe u eketsa khale (chelete e le risepe ea mantlha e ngotsoe // fetola haeba e fetola boholo ba batch). Nako le pini e phetseng hantle letsoai le pepere e 'ngoe le e' ngoe, 1 tsp tandoori masala spice blend, 'me u akhele ho e apara (e lekana le risepe ea mantlha e ngotsoeng // fetola haeba e fetola boholo ba batch). Sauté, e hlohlelletsang khafetsa, ho sootho 'me e lakatsa khale - e ka ba metsotso e 3-4.
  8. Push kale ka lehlakoreng le leng la pan 'me u kenye tofu hape ho futhumala (bona setšoantšo). Tlosa mocheso empa u boloke mocheso o chesang.
  9. Ho sebeletsa, arola khale lipakeng tsa 2 (kapa 3 // chelete joalo ka ha risepe ea mantlha e ngotsoe // fetola haeba ho fetola boholo ba batch)) lipoleiti tse sebeletsang, kaholimo le litapole tse halikiloeng le onion, ebe tofu. Fafatsa le parsley e setseng ebe u natefeloa. Bakeng sa tatso e eketsehileng, nako le mongobo o chesang 'me u sebetse ka khaba e ngata ea hummus (ka boikhethelo).
  10. Molemo ka ho fetisisa ha o sa tsoa khuoa, leha lijo tse setseng li lula li koahetsoe ka sehatsetsing matsatsi a 2-3. Pheta hape ka microwave kapa pampiring ea ho baka ka ontong ea 350 F (174 C) ontong ka metsotso e 15-20 kapa ho fihlela o futhumetse.

o re:

* Ke reka motsoako oa ka oa Tandoori Masala Spice ho Whole Foods 'me o monate (bona foto mona)! Haeba o sa e fumane moo, leka mofuta ona oa DIY Tandoori Masala Blend: 3 Tbsp komine, 2 Tbsp phofo ea konofolo, 2 Tbsp paprika, 3 tsp ginger, 2 tsp coriander, 2 tsp cardamom. Eketsa kamoo ho hlokahalang.

* Tlhahisoleseling ea phepo e nepahetseng ke khakanyo e boima.


Li-Donuts tsa Vegan tsa Saminone

li-donuts tsa vegan

“Li-donuts ... tse monate ebile li na le vegan ?! E kholoe. ”


KELETSO: Metsotso e 20

Pheha: Metsotso e 10

HO FIHLELA: Easy

E SEBELETSA: 6 - 10

 

INGREDIENTS:

BAKENG LITLHABISO

  • Phetsoana ea ho pheha
  • 1 c. phofo eohle
  • 1 tsp. phofo ea ho baka
  • 1 tsp. sinamone ea fatše
  • 1/2 tsp. phofshoana e bakang likuku
  • 1/2 tsp. letsoai la kosher
  • 2/3 c. lebese la almonde le sa tsoekere
  • 1/2 c. tsoekere e nang le granulated
  • 1/4 c. Qhibiliha botoro ea vegan
  • 1 tsp. asene ea apole
  • 1 tsp. sehlahisoa se hloekileng sa vanilla

BAKENG SA BAKENG SA CINNAMON-SUGAR

  • 1 c. tsoekere e nang le granulated
  • 4 tsp. sinamone ea fatše
  • Tšoaea letsoai la kosher

METHODO:

  1. Preheat oven ho 350 ° 'me u tlotse pane ea donut ka ho pheha spray. Ka sekotlolo se seholo, hlakola hammoho phofo, phofo e bakang, sinamone, soda le letsoai. 
  2. Ka sekotlolo se sephara, hlakola hammoho lebese la almonde, tsoekere, botoro, asene ea apole le vanilla. Tšela metsoako e ommeng ebe u kopanya ho fihlela e kopantsoe feela. Fetisetsa batter ka mokotleng oa liphaephe le phala ka pane e lokisitsoeng ea donut. 
  3. Bake ho fihlela metseng e le khauta mme li-middles li behiloe, metsotso e 10. Tlosa li-donuts ka pane 'me u lumelle ho pholile hanyenyane mohahong o pholileng. 
  4. Ka sekotlolo se bohareng kopanya tsoekere, sinamone le letsoai la sopho e entsoeng ka letsoai. Mamela ka bonolo donuts ka tsoekere ea sinamone ha e ntse e futhumetse.

ja lijo tsa motšehare

Saladi ea Kale Quinoa

Saladi ea Kale Quinoa

“Salate ena e mebala-bala ea khale ea quinoa e na le metsoako e phetseng hantle 'me e latsoeha hamonate! Lijo li lokisetse mohopolo ona o bonolo oa lijo tsa motšehare bakeng sa lijo bakeng sa lijo beke kaofela. ”

KELETSO: Metsotso e 10

Pheha: Metsotso e 20

HO FIHLELA: Easy

E SEBELETSA: 6


INGREDIENTS:

  • 1 kopi e omileng ea quinoa (likopi tse 3 tse phehiloeng)
  • 1 bunch Tuscan kale (eo hape e bitsoang Lacinato kale, dinosaur kale, kapa cavolo nero)
  • 15-ounce e na le li-chickpeas
  • ¼ senoelo se entsoeng ka shallot (kapa eiee e khubelu kapa eiee e tala)
  • Pepere e 1 ea tšepe
  • Lihoete tsa 2
  • ¼ senoelo sa oli ea mohloaare
  • ⅓ senoelo sa apole cider asene
  • Khaba e 1 ea mosetareta oa Dijon
  • 1 phofo e nyane ea curry *
  • 1 clove e khōlō ea konofolo, e ebotsoeng le e halikiloeng
  • ½ teaspoon letsoai la kosher le pepere e ntšo e sa tsoa khuoa ho latsoa **

METHODO:

  1. Etsa quinoa: E ea Stovetop Quinoa kapa Instant Pot Quinoa. E etse esale pele KAPA haeba o sebeletsa hanghang, tlisa quinoa mochesong oa kamore: e jale ka lera le le leng pampiring ea ho baka ebe o e hatisa metsotso e 2 ho isa ho e 3 ho fihlela e fola.
  2. Lokisetsa khale: Khaola khale. Fafatsa khale ka letsoai le le leng la kosher. Apara matsoho a hau ka marotholi a 'maloa a oli ea mohloaare' me u silile makhasi a khale metsotso e 1 ho isa ho e 2 ho fihlela likotoana tsohle li le bonolo.
  3. Lokisetsa meroho e meng: khabeloa uieee kapa shallot. Etsa pepere. Ebola 'me u tšele lihoete.
  4. Kopanya moaparo: Ka sekotlolo se bohareng, hlakola oli ea mohloaare, asene ea apole cider, mosetareta oa Dijon, phofo ea curry le konofolo e grated.
  5. Kopanya salate: Kopanya quinoa le meroho hammoho le moaparo le ½ teaspoon letsoai la kosher le pepere e sa tsoa khuoa. Eketsa letsoai le leng la kosher ho latsoa. Ho boloka matsatsi a mararo sehatsetsing (o kanna oa hloka ho eketsa letsoai pele o sebeletsa hobane e lahleheloa ke letsoai ha nako e ntse e tsamaea).


o re:

* Pini e nyane e eketsa ho rarahana ntle le tatso ea kheri ka salate.


** Li-add-ins tse ikhethileng: Chisi ea Parmesan, lialmonde tse khethiloeng kapa linate tse ling, li-cherries tse omisitsoeng, cranberries kapa morara o omisitsoeng, liapole tse khethiloeng, likomkomere tse khethiloeng, jj.


Pampiri ea Rice e Roka Le Mango le Koena

Pampiri ea Rice e Roka Le Mango le Koena

"Lipampiri tsena tsa vegan tse nang le vegan tse nang le 'mango, koena le avocado tse nang le sopho e bonolo ea matonkong li loketse matsatsi a chesang a lehlabula."

KELETSO: Metsotso e 20

Pheha: Metsotso e 0

HO FIHLELA: Medium

E SEBELETSA: 6


INGREDIENTS:

Bakeng sa meqolo ea pampiri ea raese:

  • Maqephe a 6 a pampiri ea raese ea Vietnam
  • 1 kankere
  • Likomkomere tsa 1
  • Lihoete tse 3 tse nyane
  • 1 mango
  • Liiee tse 3 tse tala, khaola ka mehele
  • 1 kopi e pherese k'habeche, khaola ka tšesaane metopa
  • li-radishes tse ka bang 6, khaola likotoana tse tšesaane
  • 1 senoelo sa koena e ncha
  • Likotlolo tse 2-3 tsa lettuce, khaola ka methapo e tšesaane
  • Likotlolo tse 1 1/1 tsa khalase e phehiloeng

Bakeng sa sesame tofu e halikiloeng (khetho)

  • 7 oz block e tiileng tofu
  • 1 teaspoon oli ea sesame
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame peo

Bakeng sa spaghetti sa pepere:

  • 1/4 senoelo sa botoro ea peanut
  • 2 di-teaspoon tse ling tsa soy sauce
  • 1 clove ea konofolo, e halikiloeng
  • 3-4 tablespoons metsi a futhumetseng
  • 1/2 diaspuni sriracha sauce (ka khetho)


METHODO:

  1. Khaola avocado, lihoete, limango, lettuce le k'habeche e pherese hore e be metopa ea lintho.
  2. Ha o qetile ho seha meroho, tlatsa sekotlolo se sa tebang ka metsi ebe o ina lipampiri tsa raese ka metsing hore li kolobe ka mahlakore ka bobeli. Se ke oa li tlohella li tebile haholo, hore li se ke tsa ba bonolo haholo.
  3. Pele etsa tofu (ke khetho empa e hlile e monate): Khaola tofu hore e be metopa e tšesaane (e ka bang bolelele ba lisenthimithara tse 0.10) ebe o chesa oli ea sesame ka pane e boholo bo mahareng. Kenya tofu le moriana oa soya 'me u phehele metsotso e ka bang 4 ho fihlela tofu e le sootho ebile e hlanya. Ebe u eketsa peo ea sesame ebe u pheha motsotso o mong.
  4. Ha o inela lipampiri tsa raese, li tlatse ka meroho le tofu (haeba e sebelisoa) ebe o li phuthela joalo ka burrito. Ke nahana hore ho molemo ho beha setsi ebe o se phutha ebe o se phutha ka mahlakoreng a mabeli.
  5. Ebe u etsa sopho e kenang ka matonkong: Ka sekotlolo se bohareng, kopanya botoro ea matokomane le moriana oa soya, konofolo, metsi a futhumetseng le sriracha sauce.
  6. Sebeletsa meqolo ea pampiri ea raese ka sopho e kenang ka matokomane.

o re:

  • Haeba u batla hore meqolo ea pampiri ea raese e se na soya, tlohella tofu feela. Meqolo ea lehlabula e ntse e tla hlolla ntle le tofu.
  • Meqolo ea pampiri ea raese ka tlhaho ha e na gluten. Leha ho le joalo, ke ne ke sebelisa spaghetti sa soya bakeng sa sopho e kenang botoro ea matonkomane. Haeba o hloka lijo tsohle hore li se ke tsa ba le 100% ea gluten, sebelisa tamari feela ho fapana le spaghetti sa soya bakeng sa sopho ea matokomane le ho hadika tofu.
  • Etsa bonnete ba hore o seha meroho kaofela pele, ka hona o tla itokisetsa tsohle ha o qala ho kenya pampiri ea raese ka metsing.
  • Se ke oa ina pampiri ea raese nako e telele ho seng joalo e tla ba bonolo, e tiea, 'me e be thata ho e rala.

Li-Fritters tsa Vegan tsa Zucchini

Li-Fritters tsa Vegan tsa Zucchini

“Li-fritters tsa poone tsa zucchini tsa vegan tse makatsang ka ho fetisisa tseo u ka bang le tsona. Crispy, e monate ebile e phethahetse ka salate kapa e kenngoe ka har'a lijana tseo u li ratang. "


KELETSO: Metsotso e 10

Pheha: Metsotso e 20

HO FIHLELA: Easy

E SEBELETSA: 4


INGREDIENTS:

  • Kopi e le 'ngoe ea phofo kapa lijo-thollo kaofela
  • 2 tsp phofo e bakang
  • ½ tsp letsoai
  • Pepper tsp pepere e ntšo
  • 1 lehe / folaxe fisi 1 peo ea chia / peo ea folaxe ea mobu + 3 tbsp metsi, bona lintlha
  • Milk senoelo sa lebese la almonde kapa lebese le leng la linate
  • 1 tbsp oli ea mohloaare
  • 1 ½ senoelo sa zucchini grated, e hatisitsoeng le ho tšeloa metsi (li-zucchini tse ka bang 2 tse mahareng)
  • 1 lithollo tsa poone tse kutiloeng li khaotse kobo (e ka bang 1 kopi ea lithollo tsa poone)
  • Pepper pepere ea jalapeno e khabeloa hantle
  • Li-clove tse 3 tsa minced
  • Li-scallions tse 3 li hlaotsoe
  • 1/3 senoelo sa parsley kapa cilantro, e khethiloe
  • 1 tbsp lero la kalaka kapa lero la lemone
  • 2 tablespoons oli ea mohloaare kapa oli e 'ngoe e halikiloeng, ho hadika
  • Marinara mongobo / vegan tranelate e bolila ho sebeletsa

METHODO:

Lokisetsa zucchini

  1. Grate 2 zucchini ea boholo bo mahareng (e ka bang linoelo tse 1 ½) ka sekotlolo kapa colander e lokisitsoeng ka thaole e hloekileng ea sejana kapa lesela la chisi le behiloeng ka har'a eona. Kenya letsoai, ebe u tsamaea metsotso e 10. Nka mathoko a thaole (joalo ka ha u ne u ka etsa mokotla oa lithōle), sotha bokaholimo ba lesela ka holim'a teba kapa sekotlolo ho fihlela e pepeta zucchini ebe e tšolla metsi a mangata. Leka ho pepeta metsi a mangata kamoo u ka khonang.

Etsa lehe la chia

  1. Kopanya likhaba tse tharo tsa metsi le khaba e le 'ngoe ea peo ea chia kapa peo ea folaxe ea lefatše ka sekotlolo se senyenyane. Lumella motsoako o koale metsotso e 5.

Kopanya batter

  1. Kopanya metsoako e ommeng hammoho. Kenya lehe la chia, lebese la almonde le oli ea mohloaare ebe u kopanya hape ka whisk.
  2. Kenya li-zucchini tse halikiloeng, lithollo tsa poone, jalapeno e hahiloeng hantle, konofolo ea minced, li-scallions tse halikiloeng le parsley e khethiloeng. Fafatsa ka lero la kalaka. Li kopanye kaofela.

Fry fritters

  1. Senya pane ho isa mochesong o mofuthu ebe u beha khaba e le 'ngoe kapa tse peli tsa oli ka pane. Fana ka khaba e le 'ngoe ea batter ka fritter le Fry ka batches holim'a mocheso o mofuthu metsotso e ka bang hlano ka lehlakore. Koahela kamora ho phenya.

sebeletsa

  1. Sebeletsa li-fritters ka sesepa kapa salate eo u e ratang ka ho fetesisa (litlhahiso tse ling tse fumanehang ka tlase).

o re:

  • Li-fritters tsa poone tsa vegan lia hlolla haeba u hloka ho eketsa meroho lijong tsa hau kapa u hloka tsela e 'ngoe e nyonyehang ea ho fa bana lijo tsa bona.
  • Ho lokisa zucchini e grated, o tla hloka ho tsoa mokelikeli o fetelletseng ho eona (bona litaelo tse kaholimo).
  • Kakaretso ena e sebelisa "lehe la chia" kapa "lehe la folaxe" e le sebaka sa mahe a tloaelehileng. Sebelisa likhaba tse tharo tsa metsi le khaba e le 'ngoe ea peo ea chia kapa peo ea folaxe. Lumella motsoako hore o honoe ka metsotso e 5 'me o se o loketse ho o sebelisa.
  • Sebeletsa li-fritters ka lisepa tse kenngoang ka metsing tse kang marinara, tranelate e bolila kapa vegan e lekanang, baba ghanoush, guacamole kapa moaparo oa avocado, le salate eo u e ratang haholo (likhothaletso tsa ka ke Sela ea Grilled Corn le Black Bean Salad le Mexican Chopped Salad), ka lithupa tsa veggie. ho thatela, sandwich kapa bagel.
  • Li-fritters tsena li lula hantle ka sehatsetsing matsatsi a mane, kahoo o ka etsa betch ebe o ea le eona leetong, pikiniking, kapa o ea le bona lijong tsa mots'eare.
  • U ka li qeta ho fihlela likhoeli tse tharo. Ho pheta hape, li tlise mocheso oa kamore ebe u hadika hape.

lijo tsa mantsiboea

Lijo tse monate tsa Miso Portobello Mushroom Burger (Vegan)

Miso Portobello Mushroom Burger ea linoko tse monate

"Mofuta ona oa mofuta oa Asia, o halikiloeng, oa vegan portobello mushroom burger o tletse tatso e monate ea umami! E khabisitsoe ka mokhoa oa Asia oa Guacamole, o nang le salate ea likomkomere e pholileng le slaw ea rantipole."


KELETSO: Metsotso e 25

Pheha: Metsotso e 10

HO FIHLELA: Easy

E SEBELETSA: 2


INGREDIENTS:

  • Li-mushroom tse 2 tse kholo tsa portobello
  • 1 Tablespoon Miso ('mala ofe kapa ofe)
  • 1 tablespoon oli ea sesame e halikiloeng
  • 1 tablespoon sriracha
  • letsoai le pepere

Likomkomere Ribbon Salad

  • Likomkomere tse 2 tsa Turkey, khaola ka mokhoa o bolelele ho etsa lithane (sebelisa mandolin- bona lintlha)
  • 1 scallion, e tšetsoe ka lehlakoreng le leng
  • 1 / 4 teaspoon letsoai
  • ¼ tsoekere ea khaba
  • Di-teaspoon tse 2 tsa asene ea raese
  • Seeds teaspoon peo ea sesame e halikiloeng

Carrot Slaw (ho nolofatsa sena, bona lintlha)

  • Likotlolo tse 1 1/2 lihoete tsa mollo (kapa grated)
  • 1 khalone
  • 1 / 4 teaspoon letsoai
  • ¼ tsoekere ea khaba
  • Di-teaspoon tse 2 tsa asene ea raese
  • Seeds teaspoon peo ea sesame e halikiloeng

Asia Guacamole

  • 1 avocado e kholo e eketsehileng, e koahetsoeng
  • 1 teaspoon ginger e hahiloeng hantle (kapa sebelisa peista ea ginger)
  • 1 teaspoon asene ea veine
  • 1 teaspoon oli ea sesame
  • ¼ teaspoon letsoai le pepere
  • pepesa li-flakes le lipeo tsa sesame

Li-buns tse 2 tsa koro e halikiloeng


Lisebelisoa tse ikhethileng - ginger e khethiloeng


METHODO:

  1. Preheat grill. U sebelisa fereko kapa whisk e nyane, kopanya miso, sriracha le oli ea sesame…. & Kenya letsoai le pepere hammoho ka sekotlolo se senyenyane ho etsa pente. Senya ka bolokolohi mahlakore ka bobeli a li-mushroom tsa portobello.
  2. U sebelisa veggie peeler kapa mandolin, khaola likomkomere hore e be lithane tse telele tse tšesaane. (Kamehla u ka li tšela ka har'a li-disk tse tšesaane haholo) Li behe ka sekotlolo se mahareng hammoho le li-scallion ebe u eketsa lisebelisoa tsa ho apara ebe u li akhela ka bonolo.
  3. Etsa rantipole e hlajoe ka tsela e ts'oanang. Beha sekotlolo se senyenyane, lahlela ka lisebelisoa tsa ho apara. Ho boloka nako o ka kopanya lihoete le likomkomere ka bobeli (le ho apara habeli) ebe o li sebeletsa hammoho ka sekotlolo se le seng - empa ke khetha hore li arohane, feela bakeng sa "botle", empa ha se bohlokoa. 
  4. Etsa Asia Guacamole, ka ho beha ntho e ngoe le e ngoe ka sekotlolo se senyenyane, ho e sotha le ho e hlohlelletsa hanyane ho fihlela e le boreleli ebile e kopane. Ha ea lokela ho ba boreleli. Fafatsa ka sesame le chili flakes.
  5. Hlatsoa li-portobellos, mahlakoreng a holimo holimo pele, bakeng sa metsotso e 4-5 ka mocheso o mofuthu, ho fihlela o le lero le bonolo. Flip, tlotsa metsotso e seng mekae hape. Tlatsa li-Buns.
  6. Bokella li-burger…. Jala li-buns tse nang le seatla se bulehileng sa Asia Guac, beha li-gill tsa portobello-lehlakoreng (ho ts'oara lero le monate) ebe o etsa tutulu ka lente ea likomkomere le salate ea rantipole, pepeta hanyane ka sriracha, ginger e khethiloeng. Sebelisa Asia Guac e setseng litlhōrōng tsa bun, le ka holim'a li-burger.
  7. Ja hang-hang.

o re:

  • Bakeng sa lijo tse bobebe u ka sebeletsa lifahleho tse bulehileng, ka thipa le fereko ntle le bun.
  • Ho boloka nako o ka kopanya lihoete le likomkomere ka bobeli (le ho apara habeli) ebe o li sebeletsa hammoho ka sekotlolo se le seng - empa ke khetha hore li arohane, feela bakeng sa "botle", empa ha se bohlokoa. 

Pizza e Molemohali ea Vegan

Pizza e ntle ka ho fetisisa ea vegan

"Le batho ba jang nama ba tla rata risepe ena ea vegan ea pizza! Ka sopho ea khorashe e nang le tranelate, meroho ea lehlabula le tamati e omisitsoeng ke letsatsi, e monate ebile e monate ho e ja."


KELETSO: Metsotso e 20

Pheha: Metsotso e 15

HO FIHLELA: Easy

E SEBELETSA: 3 - 4


INGREDIENTS:

  • 1 e nyane ea hlooho ea broccoli, li-florets tse hahiloeng likotoana tse nyane, kaholimo ho lehlaka (½ senoelo)
  • ⅓ senoelo halofo ea tamati ea ciliegia
  • lithollo tse tsoang poone e le 'ngoe e ncha
  • ¼ senoelo se entsoeng ka boiee bo bofubelu bo bofubelu
  • ½ jalapeno, e tšesaane
  • Litamati tse 4 tse tlatsitsoeng ka letsatsi tse omisitsoeng ka oli, tse hlabiloeng
  • oli ea mohloaare e sa tsoaloang, bakeng sa ho qhibiliha le ho hlatsoa
  • 1 (16-ounce) bolo ea hlama ea pizza
  • ½ senoelo sa makhasi a basil
  • 2 tablespoons makhasi a thyme a hloekileng
  • mapheo a pepere e khubelu
  • Letsoai la leoatleng le pepere e ntšo e sa tsoa khuoa
  • Setlolo sa Cashew

METHODO:

  1. Preheat ontong ho ea ho 450 ° F.
  2. Ka sekotlolo se bohareng, kopanya broccoli, tamati, poone, onion, jalapeno, le tamati e omisitsoeng ke letsatsi 'me u tšele oli ea mohloaare le letsoai le pepere. Lahlela ho apara le ho latsoa. Meroho e lokela ho nokoa hantle 'me e koaeloe hantle ka oli ea mohloaare e le hore meroho e be tatso ho pholletsa le pizza.
  3. Otlolla hlama ea pizza holim'a pane ea pizza ea li-intshi tse 14. Hlatsoa likarolo tse kantle tsa hlama habobebe ka oli ea mohloaare le khaba likotlolo tse 'maloa tsa tranelate ea cashew bohareng ba hlama, ho lekane ho e jala ka lera le lesesaane. Abela meroho hlama.
  4. Bake metsotso e 15, kapa ho fihlela mokokotlo o le khauta, o phehiloe, 'me broccoli e bonolo ebile e halikiloe. Tlosa ka ontong 'me u tšele ka seatla se bulehileng ka tranelate ea cashew (haeba tranelate ea hau ea cashew e teteaneng haholo hore e ka rotha, tsosa ka metsi a manyane). Holimo le basil e ncha, thyme e ncha le lipinche tsa pepere e khubelu.

Cauliflower Tacos Le Cashew Crema

li-tacos tsa vegan

Se ke oa tšoenyeha haeba e ka fokotseha haholo — tatso e tla ba kholo le ho feta. ”

KELETSO: Metsotso e 20

Pheha: Metsotso e 30 - 40

HO FIHLELA: Easy

E SEBELETSA: 4


INGREDIENTS:

Sauce

  • 1 chile e tala (joalo ka serrano), e hahiloeng hantle
  • 1 garlic clove, khabeloa grated
  • ¼ cashew ea kopi kapa botoro ea almonde
  • 3 Tbsp. lero le lecha la kalaka
  • Letsoai la kosher

Seboka

  • Li-clove tse 3 tsa konofolo, tse hahiloeng hantle
  • ¼ senoelo sa grapeseed kapa oli ea meroho
  • 2 tsp. kumine ea fatše
  • 2 tsp. ho tsuba paprika
  • Lihlooho tse peli tse mahareng tsa cauliflower, e sehiloeng ka "florets" tse 2 "-1"
  • Letsoai la kosher
  • 12 6 "-diameter tortilla tsa poone
  • 1 eiee e nyane e tšoeu, e tšesaane
  • Sliced ​​avocado, li-sliced ​​radishes, makhasi a cilantro a nang le stems, le lime wedges (bakeng sa ho sebeletsa)

METHODO:

Sauce

  1. U sebelisa fereko, kopanya chile, konofolo, botoro ea cashew, lero la kalaka le 3 Tbsp. metsi ka sekotlolo se senyenyane ho kopanya; letsoai le letsoai. Behella ka thoko.

Seboka

  1. Beha rack boemong bo tlase haholo; preheat ontong ho ea ho 450 °. Hlohlelletsa konofolo, oli, kumine le paprika ka sekotlolo se senyenyane ho kopanya. Lokisetsa cauliflower holim'a pampiri ea ho baka ebe u tšela oli e tšetsoeng linoko. Nako le letsoai ebe u akhela ho cauliflower ka mokhoa o ts'oanang. E besitsoe, e sa ts'oaroe, ho fihlela e sootho e bosootho ebile e le lerootho ka tlase, metsotso e 15-20. Tlosa ka ontong 'me u fetole lipalesa. Tsoela pele ho halikwa ho fihlela lehlakore la bobeli le le sootho bo sootho ebile le hlaba, e telele ho feta metsotso e 15-20.
  2. Senya skillet e kholo ho feta bohareng. Ho sebetsa ka lihlopha, li-tortilla tsa toast ka lera le le leng, li fetoha bohareng, ho fihlela li futhumala, e ka bang motsotso o le mong. Fetisetsa lipoleiti.
  3. Abela tortilla ka 'ngoe ka mongobo o bolokiloeng; Holimo le cauliflower. Khahlisa ka onion, avocado, radishes le cilantro. Sebeletsa ka lime wedges bakeng sa ho penya.

ditshwara-moya

Pecan Energy Bar Recipe

mekoallo ea pecan

"Risepe ena ea maiketsetso ea bareng ke sejo se monate se phetseng hantle! Ka tlhaho e monate, e nang le habore, peo ea chia le li-pecans."

KELETSO:  Metsotso e 10

Pheha: Metsotso e 30

HO FIHLELA: Easy

E SEBELETSA: 14


INGREDIENTS:

  • Matsatsi a 15 a Medjool (li-ounise tse 9) *
  • 1 kopi e le 'ngoe pecan halves
  • ½ kopi ea gluten e sa lefelloeng
  • 1 khase ea peo ea chia
  • Setlolo sa 1 se hlahisang vanilla
  • Cin sinamone ea teaspoon
  • ¼ teaspoon letsoai la kosher


METHODO:

  1. Preheat ontong ho ea ho 200F.
  2. Tlosa likoti ho tloha matsatsing ka menoana ea hau (li tsoa hantle!). Beha matsatsi ka har'a sesebelisoa sa lijo le ts'ebetso kapa pulse ho fihlela li khethiloe haholo le mokhoa o bobebe. Ebe u eketsa lisebelisoa tse setseng mme u li etse motsotso o le mong ho fihlela hlama e phatlohang.
  3. Tšoaea lakane ea ho baka kapa jelly roll pan le pampiri e entsoeng ka letlalo. Lahlela hlama bohareng ba pampiri ea letlalo 'me u sebelise pinana ho e phuthela ka khutlonne e 6 "x 10.5". Khaola hlama hore e kenngoe mekoallo e 14 e 1.5 "x 3". (Ha ua tlameha ho nepisisa joalo ka rona, empa re fumane ho le bonolo ho feta bakeng sa ho seha mekoallo ea junifomo!)
  4. Boha libare metsotso e 30 (mohato ona o thusa ho etsa hore sebopeho se omelle le ho se thehe hanyane). Pholisa mekoallo mocheso oa kamore, ebe u boloka sehatsetsi ka setsing se tiisitsoeng lipakeng tsa maqephe a boka ba boka. Haeba u ka rata ho li phuthela ha u ntse u ja lijo tse bobebe, seha likhutloana tse 4 "x 6" tsa pampiri ea boka, u li phuthele ka mekoallo, 'me u li tiise ka theipi. E lula hantle bakeng sa khoeli e le 'ngoe ea sehatsetsi (kapa ho feta, empa e kanna ea se ke ea nka nako e telele joalo!). 

o re:

* Re khothaletsa ho sebelisa matsatsi a Medjool: ke mefuta e meholo ea matsatsi, e bonolo, e bonolo ebile e monate e etsang sebopeho se phethahetseng bakeng sa mekoallo ena. Li fumaneha mabenkeleng a mangata a korosari; makhetlo a mangata li ka bongata kapa lihlahisoa, kapa li pakiloe karolong ea litholoana tse omisitsoeng.


Mefuta e Molemo ka ho Fetisisa ea Lijo tse Lokelang Lijo (vegan, mahala ea gluten)

hlama ea kuku

KELETSO: Metsotso e 5

Pheha: Metsotso e 5

HO FIHLELA: Easy

E SEBELETSA: 6


INGREDIENTS:

  • 115 g, botoro ea vegan e ka sebelisa botoro bo tloaelehileng
  • 110 g tsoekere e sootho e bobebe *
  • 3 tbsp tsoekere e tšoeu *
  • 1 tsp vanilla e nkiloeng
  • 1 tbsp lebese la khetho
  • 125 g ntle ho phofo ea gluten, ha ho hlokahala
  • 45 g, litsokolate tse khethiloeng

METHODO:

  1. Qala ka mocheso ho phekola phofo ea hau ka microwave kapa ontong (sheba poso bakeng sa litaelo).
  2. Ka se tsoakiloeng, tšela botoro ea hao le tsoekere metsotso e 2-3, ho fihlela e kopantsoe. Kenya lebese la hau le vanilla, 'me u tsoele pele ho kopanya. Butle-butle eketsa phofo ea hau ebe u kopanya ho fihlela o kopantsoe.
  3. U sebelisa rabara spatula, mena likopi tsa hao tsa chokolete. Fetisetsa sekotlolo ebe u natefeloa hanghang.

Vegan Cinnamon Swirl Banana Bohobe Le Cinnamon Crumble 

bohobe ba banana

 

KELETSO: 10 metsotso

Pheha: 1 HOR

HO FIHLELA: ho le bonolo

E SEBELETSA: 5 - 10


INGREDIENTS:

Banana Bread

  • 250 g phofo
  • 2 tsp phofo e bakang
  • 1 / 2 tsp letsoai
  • 60 ml oli
  • Lebese la vegan la 75 ml *
  • 50 g tsoekere *
  • 1 tbsp asene ea apole
  • 1 tsp vanilla e nkiloeng
  • Banana e butsoitseng e ka bang 3-350 g

Sinamone Swirl

  • 100 g tsoekere
  • 2 tbsp sinamone

Sinamone ea senyeha

  • 60 g phofo
  • 20 g tsoekere
  • 20 g tsoekere e sootho
  • 45 g ea botoro ea vegan e bata
  • Sinamone ea 1 tsp

Glaze ea Vanilla

  • 120 g ea tsoekere e phofshoana
  • 4-5 tbsp lebese la vegan kapa ho feta
  • 1/2 tsp tlhahiso ea vanilla

METHODO:

  1. Pele, lokisetsa tsoekere ea sinamone bakeng sa swirl. Kopanya tsoekere le sinamone.
  2. Bakeng sa ho senyeha, potlakela ho kopanya lisebelisoa tsohle ka hlama ebe u li behella ka thoko.
  3. Preheat ontong ho fihlela likhatong tse 180 mocheso le holimo. Fokotsa pan ea ho baka habobebe.
  4. Kopanya phofo, phofo e bakang le letsoai ka sekotlolo. Tšela sekotlolo se seholo sa ho kopanya ebe u kopanya. Kopanya oli, lebese la meroho, tsoekere, apole cider asene le vanilla e ntšitsoeng hantle ka whisk ebe u hlohlelletsa ka hloko metsoako e omileng. Hlatsoa libanana ka fereko ebe u eketsa. Kopanya hanyane ho etsa hlama.
  5. Tšela hoo e ka bang halofo ea batter ka pane ea ho baka. Fafatsa tsoekere ea sinamone ka seatla se bulehileng hlama. Tšela hlama e setseng ka hlobo. Bakeng sa strudel, hula fereko ka hlama ka moea. Qetellong, jala crumble holim'a hlama.
  6. Boha ka ontong ka metsotso e ka bang 50-70 *. Ebe oe ntša ka ontong 'me e tlohele hore e pholile.
  7. Bakeng sa vanilla glaze, kopanya lisebelisoa tsohle le motsoako oa letsoho. Ajoe holim'a bohobe ba banana ebe u sebeletsa.

o re:

  • Lebese la vanilla la vegan bakeng sa tatso e ngata ea vanilla le monate.
  • Haeba o nkela tsoekere sebaka, ka kopo hlokomela hore hlama e ka fetoha. Sena se sebetsa hape le phapanyetsong ea lisebelisoa tse ling.
  • Nako ea ho baka e ka fapana ho latela ontong.
  • Mokhoa o motle oa ho etsa liteko tsa hore na bohobe ba banana bo se bo lokile ke ka skewer ea lehong kapa thipa. Ka bobeli li lokela ho tsoa ha li khomaretse bohobe ba banana ntle le masala a hlama.


lino

Matcha + Kokonate Milkshake

lebese la vegan

“Matcha le coconut ke motsoako o monate oa tatso. Ts'ila ena ea vegan e bobebe, ea khatholla ebile e tla u fa matla! "


KELETSO: 5 metsotso

Pheha: 5 metsotso

HO FIHLELA: Easy

E SEBELETSA: 1


INGREDIENTS:

  • Kopi e le 'ngoe ea Silk Nutchello Lebese la Kokonate le Cashew e halikiloeng kapa Lebese la coconut le sa tsoekere
  • 1 banana e kholo e hoammeng
  • 2 di-teaspoon matcha
  • likotoana tse seng kae tsa leqhoa, boikhethelo

Khabiso ea boikhethelo

  • makhekhe a coconut a halikiloeng kapa kokonate e halikiloeng
  • litelu tse chokolete tse lefifi kapa li-cocoa nibs


METHODO:

  1. Beha metsoako ho blender ebe u kopanya ho fihlela e boreleli ebile e le boreleli.
  2. Sebeletsa ka ho khabisa ka khetho.
  3. Thabela 'me u latsoe sopho e' ngoe le e 'ngoe!

o re:

Haeba u sebelisa lebese la coconut le sa tsoekere, eketsa matsatsi a 1-2, a khethiloe ebe lipeo li tlosoa, ho natefisa. Kapa eketsa marotholi a sirapo e hloekileng ea maple, hoo e ka bang teaspoon e 1 pele u kopanya.


Chokolete e Chesang ea Vegan

Tsokolate e chesang ea vegan

"Kokono e chesang ea vegan e chesang, ea khale le e nang le chokolete!"

KELETSO: 1 metsotso

Pheha: 4 metsotso

HO FIHLELA: Easy

E SEBELETSA:  2


INGREDIENTS:

  • Likopi tse 2 Lebese la Vegan oat, almond, cashew
  • 3 tbsp Sirapo ea maple
  • 2 tbsp Cocoa phofo

METHODO:

  1. Kopanya lisebelisoa tsohle ka pane ea mongobo ho fihlela ho futhumetse. Sebeletsa ka kokonate e shapuoa ka tranelate kapa vegan marshmallows.

Motsoako oa Vegan Turmeric Eggnog

vegan egnog

"Risepe ena e bonolo bakeng sa Vegan Turmeric Eggnog e khutlisa nalane ea matsatsi a phomolo ka metsoako e sebetsang e phetseng hantle le sejo se khethehileng se khahlano le ho ruruha."

KELETSO: 2 metsotso

Pheha: 5 metsotso

HO FIHLELA: Easy

E SEBELETSA: 5


INGREDIENTS:

  • 1 e ka khantša lebese la kokonate (li-ounces tse 13.5 / 398ml)
  • Li-1.5 tsa kopi ea metsi
  • Matsatsi a 3 a koetsoeng
  • 1 tsp turmeric
  • 1 tsp sinamone ea fatše
  • 1/4 tsp fatmemeg
  • 1/8 tsp allspice fatše
  • Pepere e ntšo ea 1/8 tsp
  • 1 tbsp oli ea kokonate

boikhethelo:

  • E eketsehileng 1tbsp maple sirapo kapa mahe a linotši haeba u rata e monate
  • Nutmeg e ncha bakeng sa ho khabisa

METHODO:

  1. Beha lisebelisoa tsohle ka blender e lebelo. Koahela metsotso e 2-3, ho fihlela e kentsoe hantle ebile e chesa. Haeba u se na blender e tla futhumatsa seno sa hau kamora ho kopanya mofuthu ka stovetop ka pitsa e nyane ka mocheso o mofuthu.
  2. Khahlisa ka linate tse ncha. Hape ke khabisitse ka popi ea foam ea lebese la almonde.

o re:

  • O ka beha lebese la mofuta ofe kapa ofe habonolo bakeng sa lebese la coconut
  • Haeba u se na blender e lebelo e tla futhumatsa eggnog ea hau, kamora ho kopanya mocheso habobebe ka pitseng ea setofo.

Lijo tsa Vegan

Ka linako tse ling, ho fapana le ho pheha - o ka mpa oa natefeloa ke boiphihlelo ba boleng sebakeng sa ho jella se nang le maemo a holimo kapa mohlomong o hloile feela ho pheha o emisa! Ho se ts'oenyehe, re hlophisitse lireschorente tse tsebahalang haholo naheng ka bophara. Sheba ka tlase:

Summary

Re ts'epa hore o natefetsoe ke tataiso ea rona e felletseng mabapi le veganism! Se ke la lebala ho tlohela maikutlo. Ho fumana litaba tse nang le temohisiso haholoanyane mabapi le lijo, etsa bonnete ba hore o kenella lenaneng la mangolo a rona ka tlase !:

 

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