3.49 a kowane shago don Isar da Rana guda - Ordr kafin 2 pm!

Jagoran cin ganyayyaki mai tsira

navigation:

Menene Cin ganyayyaki?

Me Ya Sa Zan Zama Mara Lafiya?

Yadda Ake Daidaitawa

Canji

Masu Cin Ganyayyaki

Recipes

Gidan cin abinci na ganyaye

Summary

 

Menene Cin ganyayyaki?

duniya duniya

Cin ganyayyaki ba abinci bane. Yana da salon rayuwa.


A cikin fewan shekarun da suka gabata, mashahurai da yawa daga 'yan wasa har zuwa mawaƙa sun zama kayan cin ganyayyaki kuma kayan cin ganyayyaki sun zama masu saurin isa. Yunkurin ya haifar da hankali sosai - veganism ya zama kayan aiki na zamani mai kyau da sanyi!


Kalmar 'vegan' an fara kirkirarta a shekara ta 1944 ta wasu groupan rukuni na masu cin ganyayyaki masu tawaye waɗanda suke son yin ƙari kuma suka rabu da Leicesterungiyar masu cin ganyayyaki ta Leicester a Ingila don kafa Vegungiyar Vegan. Hakanan nama, sun yanke shawarar kada su ci madara, ƙwai da kayayyakin asalin dabbobi. Kawai abinci-tushen abinci. Hakanan sun yi canje-canje masu kyau a rayuwa ...


Kasancewa ɗan ganyayyaki ya fi cin abinci mai tushen tsiro, hanya ce ta rayuwa wacce ta keɓance duk nau'ikan cin zarafin dabbobi da mugunta - daga abinci zuwa sutura. Cincin ganyayyaki da kayan abinci na tsirrai galibi ana amfani dasu azaman kamanceceniya amma akwai bambanci!


Me Ya Sa Zan Zama Mara Lafiya?

 

Masana kimiyya da yawa suna da'awar cewa zama maras cin nama itace “hanya mafi girma” don rage tasirin ka a duniya. Akwai fa'idodi da yawa wadanda kasancewar cin ganyayyaki ke da shi akan muhalli da lafiyar ku. 

 

zaluntar dabbobi

Babban fa'idar zama maras cin nama shine hana zaluntar dabbobi da cin zarafin su saboda duk abincin da kuka cinye zai zama tushen tsirrai kuma zaku rayu babu dabbar rashin zalunci. Idan kana so ka nuna wa dabbobin jin kai, kasancewa mara cin nama ita ce hanya gaba!

 

abokantaka ta layi

Hakanan dabbobin gona a cikin taro yana haifar da mummunan tasirin mahalli wanda ya haɗa da yawan hayaƙi da lalata sararin samaniya.  

abincin vegan

Kodayake abincin maras cin nama ba koyaushe shine zaɓi mafi koshin lafiya ba saboda haɓakar abinci mai saurin cin nama. Koyaya, kyakkyawan tsarin cin ganyayyaki yana da wadataccen abinci mai gina jiki kuma yana da fa’idodi masu yawa ga lafiyar jiki. Wasu bincike sun alakanta cin ganyayyaki da rage hauhawar jini, cholesterol da kuma damar kamuwa da cututtukan zuciya. Hakanan akwai alaƙa da veganism da kiyaye nau'in ciwon sukari na 2 da wasu nau'o'in cutar kansa. Abubuwan da ke cikin tsire-tsire suna da wadataccen fiber, wanda ke taimakawa narkewa. Kyakkyawan abincin ganyayyaki yakan haɗa da zaɓuɓɓuka kamar cikakkun hatsi, 'ya'yan itace, kwayoyi, tsaba da kayan lambu, waɗanda aka cika su da zare mai amfani, bitamin da kuma ma'adanai.


Idan kuna son ganin lalacewa a sikelin cin nama a taro, zan ba da shawarar kallon 'Abin da Ki ke da Lafiya', wanda Kip Andersen da Keegan Kuhn suka jagoranta. Da fatan za a yi gargadin wannan shirin na hoto ne sosai! Hakanan akwai batutuwa masu rikitarwa da yawa waɗanda tabbas suna tattaunawa don haka ku kalli wani ɓangaren labarin kuma.

Yadda Ake Daidaitawa

 

Kafin muyi zurfin zurfin zurfin yadda zamu daidaita, Ina so in warware almara game da cewa zama mara cin nama yana da tsada! Idan kun shirya daidai zai iya zama mai rahusa don haka haɓaka kasafin kuɗin abincinku ba canji bane da yakamata kuyi!


Kuna duba wannan jagorar shine farkon matakin kan balaguron ku! Dangane da sabobin tuba masu yawa, zai fi kyau ka daidaita daidai yadda kake so. A mafi yawan lokuta cikakken miƙa mulki baya faruwa da daddare - yana ɗaukar lokaci don haka ku kasance masu buɗe ido kuma ku gano abin da ya fi muku kyau!

Kyakkyawan farawa zai iya yin ƙaramin canji yau da kullun - sauƙaƙewa cikin cin ganyayyaki, ƙari. Asingara abinci mai tsire-tsire da kuke ci, yayin yankan nama da kiwo.

Wataƙila kowane mako zaka iya yanke nama ko abincin kiwo, samfur ɗaya a lokaci guda misali maye madarar shanu da madarar almond. Gwaji ka ga abin da ke aiki! 


Yawancin baƙi masu shigo da kayan lambu suna koka cewa akwai iyakantattun abinci da za su ci amma akwai wadatattun albarkatun kan layi inda zaku iya samun girke-girke mara daɗin cin nama da kyawawan gidajen cin abinci. Zan iya raba wasu girke-girke da na fi so da gidajen abinci a ci gaba a cikin jagorar.


A farkon balaguronku na vegan, yana da mahimmanci a lura da cin abincinku saboda yana da sauƙi a rasa mahimman abubuwan gina jiki. Zan raba abubuwan gina jiki wadanda za'a iya mantawa da su a bangaren abinci mai gina jiki.


Ka tuna ka sanya nishaɗin ka ya zama daɗi! A farkon koyaushe akwai babban tashin hankali. Kasance mai bincike - sabon shafi ne mai gamsarwa a rayuwar ka. Binciko sabbin abinci, sabon dandano, tafiya ta sabbin kayan abinci ku fita daga yankinku na jin dadi. Akwai zaɓuɓɓuka masu ƙawancen cin nama da yawa a cikin sarƙoƙin gidan cin abinci na Burtaniya waɗanda za ku iya morewa (ku tuna ku kawo kundin rubutu kuma ku yi rubutu don ƙarfafa abin da kuka dafa!) Idan ba ku cikin girki, akwai manyan zaɓuɓɓukan shirye-shiryen cin abinci a can kuma.


Ina baku shawarar kuyi bincike sosai game da cin ganyayyaki kamar yadda abincin (da kyau, motsi) sabo ne kuma an fara shi ne kawai a cikin 1944. Akwai sabbin ganyayyaki masu rikitarwa da yawa da suke samarwa, ku duba ku ga abin da yake sake kamarku.


Shin akwai abokai mara cin nama? Suna iya zama masu mahimmanci a cikin fewan watannin ku na farko, tambaye su shawara - girke-girke da suka fi so. Wuraren cin abinci. Idan baku da kowane kusa wanda yake maras cin nama, akwai fannoni da yawa da hanyoyin sadarwar vegan don shiga kan layi. Kuna iya bincika kungiyoyin Facebook, Twitter da sauran dandamali na dandalin sada zumunta. Ina shawara da sosai-rated 21-Day Veget Kickstart aikace-aikace don taimaka maka canzawa.


Dukanmu muna da kwanaki marasa kyau kuma idan kunyi haka, ku koma ga dalilin ku - yin tunani akan burin ku na sirri da kuma dalilin da yasa kuke son zama maras cin nama. Dalilinku yana da mahimmanci kuma zai kiyaye ku. Kallon bidiyoyi masu daukaka da karatun litattafai akan kyawawan dabi'un cin ganyayyaki zasu kiyaye ku. Shiga cikin ƙungiyar cin ganyayyaki ta kan layi na iya taimakawa - duba kan Farin Cow Forum da kuma Ardsungiyoyin Veggie.


 

Abinci mai gina jiki

abinci mai gina jiki

Kamar yadda aka ambata a baya, kan sauyawar ku zuwa cin ganyayyaki, yana iya zama mai haɗari saboda yana da sauƙi a rasa mahimman abubuwan gina jiki. Tabbatar maye gurbin abubuwan mahimmanci daga zaɓin nama da kiwo. Anan akwai manyan abubuwan gina jiki waɗanda sau da yawa sauƙin rasa su da kuma yadda za a tabbatar kun samo su:

Protein

Sunadarai shine muhimmin ɓangaren abincin kowa saboda yana sanya 17% na nauyin jiki kuma shine babban ɓangaren tsokoki, fata da gabobin ciki. Hakanan yana da mahimmanci ga aikin garkuwar jiki - ana buƙatar furotin don yaƙi da cututtuka. Yawancin masu zuwa motsa jiki suna da sha'awar girgiza sunadarai kuma suna sa ido sosai akan cin abincin su saboda rashin samun isasshen furotin yana haifar da asarar tsoka. Idan kana son zama maras cin nama kuma kana so ka kula da tsokoki babu buƙatar ka damu! Akwai manyan kafofin sunadaran vegan masu yawa. Babban zaɓin sunadaran sune:

  • Quinoa (sabis na 100g) - 4g (7 - 9% NRV)
  • Pulses (100g yana aiki) - 5 - 10g (9 - 22% NRV)
  • Tofu (bautar 100g) - 8g (15 - 18% NRV)
  • Kwayoyi da tsaba (100g suna aiki) - 20 - 40g (36 - 89% NRV)
  • Buckwheat (sabis na 100g) - 5g (9 - 11% NRV)
  • Hatsi (100g mai hidimtawa) - 10g (18 - 22% NRV)
  • Kawa da shinkafar daji (bautar 100g) - 4g (7 - 9% NRV)
  • Sauran hatsi (adadin 100g) - 4 - 8g (7 - 18% NRV)
  • Kayan lambu (ana ba da 100g) - 1 - 4g (2 - 7% NRV)

Vitamin B12

gajiya

Vitamin B12 wani ma'adinai ne don neman - ƙarancin Vitamin B12 na iya haifar da ƙarancin jini da lalata tsarin juyayi. Wannan bitamin shine ɗayan mahimman abubuwa masu mahimmanci don shiga cikin abincin maras cin nama. Amintaccen bitamin B12 shine 2.4μg. Akwai ƙananan hanyoyin B12 waɗanda suka haɗa da:

  • Madarar Shuka (a kowace gilashi 16oz) - Har zuwa 6 µgv (249% DV) 
  • Wasu kayan waken soya (bautar 100g) - 1.5μg (60% DV)
  • Wasu hatsi na karin kumallo misali Multi Grain Cheerios (mai hidima) - 2.4μg (100% DV)

Vitamin D

Vitamin D wani bitamin ne wanda za'a iya rasa saukinsa azaman vegan. Sau da yawa akan same shi a cikin abincin da ba mara cin nama irin su kifin kifi, yolks na kwai da kifin kifi. Jama'a gaba ɗayansu suna da matsala game da samun isasshen Vitamin D - 1 a cikin mutane 5 suna da ƙarancin bitamin D. Wannan wani batun ne kamar yadda ake buƙatar Vitamin D don sha abincin calcium da phosphorus don tabbatar da cewa kuna da ƙasusuwa masu ƙarfi. Vitamin D shima yana tallafawa tsarin garkuwar jiki kuma yana rage haɗarin baƙin ciki. An shawarce ka da cin microgram 10 na Vitamin D a kullun. Anan akwai manyan kayan cin ganyayyaki na bitamin D don cin ganyayyaki:

  • Madara mai waken soya (aiki 1) - 2 mcg (29%)
  • Naman kaza 100g - 11.25 mcg (112.5%)
  • Cereaƙƙarfan hatsi (1 sabis) - 0.2 zuwa 2.5 mcg (2 - 25%)
  • Tifiedarfin Oan ruwan Orange mai ƙarfi (1 hidimtawa) - 2.5 mcg (25%)
  • Madarar madara mai narkewa (aiki 1) - 2.4 mcg (24%)
  • Milkarfin madarar shinkafa (aiki 1) - 2.4 mcg (24%)

... Kuma a ƙarshe, mafi mahimmancin tsarin shine don samun adadin rana mai kyau. Mintuna 10 - 30 sau uku a sati sun ishi mutane da yawa su sami isashshen Vitamin D. Mutanen da ke da fata mai duhu suna buƙatar ƙarin kamuwa don girbe irin wannan bitamin D. Da fatan za a gajiya tare da lokaci a cikin hasken rana saboda yawan rana na iya haifar da kunar rana a jiki da kuma cutar kansa.


alli

kasusuwa

Calcium yana taka muhimmiyar rawa a cikin aikin jikinka, sanannen abu ne cewa ana buƙata don ginawa da kiyaye ƙasusuwanku. Sauran mahimmancin aikin alli sun haɗa da tallafawa ƙwanƙwasa tsoka, daidaitawar hawan jini, watsa jijiya da daskare jini. Don waɗanda ba 'yan vegans ana samun su gaba ɗaya ta madara da madara. Ana ba da shawarar samun 1,000mg kowace rana don manya, 1,200 MG ga waɗanda suka haura 50 da 1,300mg na yara (4 - 8 shekaru). Ga yadda vegan ke tabbatar sun sami isasshen alli:

  • Madadin Madara (1 hidima) - 240mg (24%)
  • Tsarin yogurt na tsire-tsire (1 aiki) - 150mg (15%)
  • Ganye kayan lambu misali Kale, Alayyafo da Okra (mai hidiman 1) - 21 - 185mg (2.1% - 18.5% NRV)
  • Fresh 'ya'yan itace (1 aiki) - 3mg - 26mg (0.3% - 2.6% NRV)
  • 'Ya'yan itacen da aka bushe (30g suna aiki) - 17 - 75mg (1.7% - 7.5% NRV)
  • Wake da bugun jini (1 hidimtawa) - 17 - 66mg (1.7% - 6.6% NRV)
  • Kwayoyi da tsaba (aiki 1) - 3mg - 201mg (0.3% - 20.1% NRV)
  • Kayan kayan abinci na gurasa (1 aiki) - 85 - 167mg (8.5% - 16.7% NRV)
  • Bishiyar da aka bushe (1 tsp serving) - 80mg - 105mg (8% - 10.5%)

Iron

ƙwayoyin jini

Rashin ƙarfe shine mafi ƙarancin abinci mai gina jiki a duk duniya, amma, akwai kyawawan hanyoyin samun ƙarfe a cikin cin ganyayyaki. Iron yana da mahimmanci don kiyaye jajayen ƙwayoyin jini, waɗanda ke ɗaukar oxygen a cikin jiki. Rashin baƙin ƙarfe na iya haifar da karancin baƙin ƙarfe. Yawancin manya suna buƙatar buƙatar ƙarfe na 8.7mg a kowace rana, duk da haka, waɗanda suke yin haila ya kamata su nemi ci mafi girma - 14.8mg kowace rana. Ga yadda zaku iya cimma burin ƙarfe ku:

  • Flaxseeds 100g - 5.73mg (66% NRV)
  • Raisins 100g - 1.9mg (22% NRV)
  • Broccoli - 1mg (11% NRV)
  • Tofu 100g - 5.4mg (62% NRV)
  • Entananan 100g - 3.3mg (38% NRV)
  • 100g Chickpeas - 6.2mg (71% NRV)
  • Wake 100g - 5.1mg (59% NRV)
  • Kayan cashew 100g - 6.7 MG (77% NRV)
  • Chia tsaba 100g - 7.7 MG (89% NRV)
  • Alayyafo 100g - 2.7mg (31% NRV)

Omega-3 m acid

Dukan mu muna bukatar wani nau'i na mai a mu rage cin abinci kamar yadda jikinmu ba zai iya yin su. Omega-3 Fatty Acids yana da mahimmin mai kamar yana tallafawa tsarin garkuwar ku, kwakwalwa, jijiyoyi da idanu. Ana samun wannan kitse a cikin kifi da sauran abincin teku. Akwai nau'ikan Omega-3 Fatty Acids guda 3 wadanda sune ALA (Alpha-linolenic acid), EPA (eicosapentaenoic acid) da DHA (docosahexaenoic acid). Omega-3 Fatty Acid kawai da aka samo a cikin tsirrai shine ALA, duk da haka, jikinku na iya canza ALA zuwa EPA da DHA. 5% na ALA sun canza EPA kuma 0.5% sun canza DHA. Idan baku kari ba yana da kyau kwarai yawan abinci mai dauke da ALA a matsayin kayan marmari yana da kyau mace ta samu 1100mg kuma namiji ya samu 1600mg. Anan mafi kyawun tushe: 

  • Chia Tsaba 28g - 4,915mg (307 - 447% NRV)
  • Brusaƙƙasasshen selauren selanƙara mai ƙarancin 78g - 135mg (8 - 12% NRV)
  • 28g Hemp iri - 6,000mg (375 - 545% NRV)
  • Gyada 28g - 2,542mg (159 - 231% NRV)
  • Flaxseeds 28g - 6,388mg (400 - 581% NRV)

... Kar ka manta cewa akwai wasu kayan abinci masu yawa wadanda zasu iya taimaka muku samun abinci mai kyau.


Canji

... Akwai da yawa dandani abin da kuka daure su kuskure sau daya ka yanke naman, duk da haka, akwai wani girma adadin kai tsaye shuka-tushen zabi. Mun tattara manyan maye gurbin kayan aiki wanda zai ba ku damar sauƙaƙa kanku cikin cin ganyayyaki.


Fan itace

jackfruit

Wannan abu ne mai mahimmanci kuma mai araha wanda shine babban maye gurbin kaza - yana aiki sosai a cikin soyayyen motsa soya. Da yawa sun yi amfani da Jackfruit don maye gurbin sauran naman kamar tacos da kek. Wannan 'ya'yan itace mai kama da nama an cinye shi ko'ina cikin Asiya shekaru da yawa kuma yana zama sananne kuma mai sauƙi a cikin Burtaniya. Ana iya sayan su a yawancin masu tsire-tsire na gida kuma ana iya samun su cikin sauƙi a cikin gwangwani a cikin manyan kantunan.


Aquafaba

kaji

Aquafaba shine ruwan daga kaji na gwangwani - ko dai zaka iya sayan gwangwani na kajin da ke da saukin isa ko siyan aquafaba, daban. Yana aiki da kyau azaman madadin fararen ƙwai kuma galibi ana amfani dashi don yin kayan burodi, wainar soso da ruwan kasa. Zaku iya ƙara ruwan kaji a cikin ruwan mara mai mara madara don yin kyakkyawan haske mai sanyi. Ko kuma ayi kokarin hada shi da suga mai tsami da ruwan lemon tsami dan yin garin ganyen ganyaye. Kuna iya yin mayonnaise maras cin nama!


Seitan

seitan

Har ila yau, ana kiransa alkamar alkama, Seitan an yi shi ne daga furotin na alkama kuma an ci shi a cikin ƙarni na ƙarni. Wannan maye gurbin alkama yana sauƙaƙe a cikin manyan kantunan. Seitan shine cikakken maye gurbin soyayyen kaza - kawai ƙara batter da soya. Akwai zaɓuɓɓukan girke-girke masu lafiya ga Seitan, gami da gasawa, gasawa da dafa abinci a cikin tanda. Hakanan yana da kyau maye gurbin agwagwa, naman sa, naman alade da tsiran alade.


Masu maye madara

madara kwakwa

Wataƙila mafi sauƙin maye gurbin… Akwai manyan kewayon madadin madarar madara. Kwakwa, almond, cashew, hazelnut, hemp, oat, waken soya - kai sunanshi! Gwaji tare da kewayon kewayon madara da gano wanne yafi so! Wasu masu maye gurbin madara ana cewa suna aiki mafi kyau tare da hatsi, wasu suna aiki mafi kyau tare da kofi mai kumfa. Har ila yau, yana da sauƙi don yin madara ta DIY ta haɗuwa da kwayoyi da ƙara ruwa. Gano yadda ake madarar almond:


Cheese na Wani

Madadin cuku shine ci gaban aiki - tabbatar da duba sake dubawa kafin siyan ku! Wasu cukuran vegan ba sa narkewa kuma wasu suna da ɗanɗano da cakuda fiye da cuku - yi hankali! Da gaske ya dogara da abubuwan dandano na mutum. Cheeses na ganyayyaki galibi ana yin su ne da kwakwa, aquafaba, kwayoyi da ingantaccen man kayan lambu. Zai fi kyau a zaɓi cuku mai ƙarfi mai ƙarfi tare da bitamin B12 da alli don haɓaka ci da waɗannan mahimman abubuwan gina jiki. Zaɓuɓɓuka don cuku mai cin nama suna girma, zaku iya samun zaɓi daga salon mozzarella zuwa cuku mai tsami.


Yaudara ko kayan izgili

cuku mai cin nama

Daga kaza Nuggets, burgers zuwa sausages - akwai da yawa maras cin nama zabi ga sarrafa abinci, dõmin ku miss. Akwai ci gaba koyaushe na maye gurbin nama daga manyan samfuran, manyan kantunan da ƙananan farawa. Wataƙila kun taɓa jin Beyond Meat wanda shine nau'in burger mai tsire-tsire - ana samun sa a cikin Tesco da wasu gidajen abinci a kewayen Burtaniya. Hakanan an sami ci gaba a cikin 'yankakken kayan marmari' a cikin Burtaniya duka suna yin kwaikwayon daidaitattun mahauta amma tare da maye gurbin nama mai nama.


Tofu da tempeh

tofu

Wani zaɓi wanda yake sananne a cikin kantunan manyan kantunan, tofu ana yin sa ne daga waken soya kuma shine mai sauƙin sarrafa nama don samun cikakkiyar furotin. Gwargwadon nau'ikan tofu ya fi kyau tare da abinci mai daɗi kuma nau'in laushi ya sa ya zama baƙon kwai mai ban mamaki, kuma yana da kyau ga puddings da gasa. Tempeh waken soya ne wanda ke da ƙarfi sosai, idan aka kwatanta da tofu. Babban abin maye ne ga girke-girke na Asiya kuma yana samar da naman alade mai kyau lokacin da aka yanka sirara kuma aka goge shi da marmite, maple syrup da hayaƙin hayaki.


'Yada' da kitse

man shanu maras cin nama

Akwai samfuran man shanu marasa kyauta a cikin babban kanti, ƙila za ku iya cinye Flora - da yawa ba su san cewa tushen shuka ne ba! Flora tana ba da kyakkyawan shimfidawa kuma tana da kyau don yin burodi. Don kek da kek da burodi, gwada gajartaccen kayan lambu kamar Stork da Cookeen.



Dukkanin kwai

maye gurbin kwai duka

Masu maye gurbin kwai suna sananne a cikin shagunan kiwon lafiya kuma suna samun wadatar manyan kantunan. Wadannan sau da yawa ana amfani dasu don gasa da abincin karin kumallo. Masu maye gurbin ƙwai sun haɗa da abinci mai laushi wanda aka haɗe shi da ruwan zafi da 'ya'yan chia.



Masu Cin Ganyayyaki

Kodayake akwai wadatar zaɓuɓɓukan ganyayyaki a manyan kantunan - ƙananan shaguna an sadaukar da su gaba ɗaya don cin ganyayyaki kuma sun rasa jin daɗin jin daɗin nama na musamman wanda yakamata ku dandana. Muna bada shawara:

 

Recipes

Dafa sabon abinci yana daya daga cikin kalubalen kalubalantar zama mara cin nama amma karka damu! Akwai sababbin girke-girke masu cin ganyayyaki da ake tsarawa yau da kullun! Mun shirya manyan abincinmu na karin kumallo, abincin dare masu kyau, abincin dare mai gina jiki, abinci mai daɗin ɗanɗano da ƙoshin abinci mai daɗi:

 

Breakfast

Kayan Waffles na Alkama maras Yauri

wainar mara lafiya

"Matsi na lemun tsami yana ba waɗannan wawan cincin alkama waffles mai daɗin ɗanɗano na ɗanɗano da haske mai laushi. Babban lafiyayyen ƙarshen mako!"


BAYA: MINS 10

COOK: MINS 10

Bambanci: Easy

AYYUKA: 8

 

Sinadaran:

  • 1½ kofuna na asali na Almond Breeze Almond Milk, a cikin dakin zafi
  • 1½ lemon tsami cokali
  • 2 kofuna waɗanda aka ɗebo dukkan garin alkama na alkama (ko farin / alkamar mix)
  • 2½ a dafa garin cokali
  • 2 tablespoons ƙasa flax abinci
  • ½ karamin cokali kirfa
  • Cokali 2 na sukari
  • Matashin tsuntsaye na gishirin teku
  • ¼ kofin narkakken man kwakwa
  • ½ karamin cokali vanilla

Yi aiki tare da:

  • Maple syrup & man shanu (maras cin nama man shanu)
  • 'Ya'yan itace na yanayi

MODE:

  1. Yi saurin baƙin ƙarfe na waffle (Ina amfani da saiti # 5 akan nawa - na biyu zuwa mafi girman saiti)
  2. A cikin ƙaramin kwano, haɗa Almond Breeze da lemon tsami. Sanya gefe.
  3. A cikin matsakaiciyar kwano, hada dukkan abubuwan busassun (gari, garin fulawa, abincin flax, kirfa, sukari, da gishiri).
  4. A karamin kwanonku (tare da madarar almond), ƙara man kwakwa da aka narke da vanilla sai kuɗa tare. Sai ki zuba kayan hadin ki a cikin busassun kayan sai ki hade su har sai sun hade sosai (kar ki cika cakudawa).
  5. Fesa baƙin ƙarfen waffle tare da ɗan fesa dafa abinci da kuma diba a cikin batter. Na bar waffles na suna dafawa na kimanin minti ɗaya bayan amo don kyakkyawan yanayin zane-da-waje.
  6. Yi amfani da waffles nan da nan (yayin da suke yin tsalle mai zafi!), Tare da man shanu, maple syrup da 'ya'yan itace.
  7. Bari waffles masu sanyi da daskarewa don sauƙin waffles na mako daga baya.

NOTES:

Wadannan daskarewa da toast din da kyau - idan kana da mai yin waffle na Beljium tare da murabba'ai masu zurfin gaske, zaka iya basu damar narkewa kaɗan kafin su toasting don haka su yi gasa daidai.


Soyayyen Dankali Mai Danshi & Hash Breakfast Hash

karin kumallo zanta

"Abincin karin kumallo mai kunshe da abubuwa 10 tare da gasasshen dankalin turawa, jan albasa, kale, da tandoori masala mai yaji-yaji! Abincin mai gina jiki da fiber ne."


BAYA: MINS 10

COOK: MINS 35

Bambanci: Easy

AYYUKA: 2

 

Sinadaran:

MAKARANTA

  • 8 osan karin-tofu mai ƙarfi (kwayoyin lokacin da ya yiwu)
  • 2 kananan dankali mai zaki (ko sub 1 babba da karamin 2 // yankakke cikin manyan cizon, fata akan // kwayoyin idan ya yiwu)
  • 2 Tbsp narkewar man kwakwa (kashi biyu)
  • 3 1/4 tsp tandoori masala yaji (raba)
  • 1 tsp kwakwa sukari
  • 1/2 tsp kowane gishirin teku + barkono baƙi (raba)
  • 1 jajayen albasa (fata da saman an cire // sa'annan a yayyanka shi zuwa tsaka-tsayi // duba hoto)
  • 2 Tbsp sabon faski (ƙari ƙari don hidima)
  • 1/8 tsp ƙasa turmeric
  • 1 manyan damun kale (yankakken, an cire babban mai tushe // ~ 10 oza ko 283 g da 1 babban lada // kwayoyin lokacin da zai yiwu)

DON Hidima na zabi

  • Hummus (kantin da aka siya ko wannan girkin)
  • Zafin miya (tapatio shine nafi so!)

MODE:

  1. Wutar dajiyar zafin rana zuwa digiri 400 F (204 C), kuma kunsa tofu a cikin tawul mai tsabta kuma saita wani abu mai nauyi a saman (kamar gwanin ƙarfe-ƙarfe) don fitar da danshi mai yawa.
  2. A halin yanzu, kakar dankalin turawa tare da mai 1/2 Tbsp, 1 tsp tandoori masala yaji, kwakwa sugar, da tsunkule kowane gishiri da barkono (adadi kamar yadda ake rubuta asalin girke-girke // daidaita idan ana canza girman tsari). Jefa gashi.
  3. Albasa mai zafi tare da 1/2 Tbsp mai, 1/4 tsp tandoori yaji, da tsunkule kowane gishiri da barkono (adadi kamar yadda aka rubuta girke-girke na asali // daidaita idan canza girman tsari). Jefa gashi.
  4. Gasa albasa da dankalin turawa na tsawon mintuna 25-35, jujjuya sau daya a kusa da rabin hanya don tabbatar ma da girki. Za ku san an gama su lokacin da albasa ta yi launin ruwan kasa da karamiski, kuma dankalin turawa masu taushi suna da taushi. Cire daga murhu a ajiye a gefe.
  5. Yayin da kayan lambu ke gasawa, sanya tofu a cikin roba sannan yi amfani da cokula masu yatsu biyu a dunkule kanana (duba hoto). Yi yaji da parsley sabo, turmeric, da lafiyayyen tsunkule kowane gishiri da barkono. Sanya gefe.
  6. Da zarar dankalin turawa da albasa sun kusa yin girki, dumama babban skillet akan wuta mai matsakaici. Da zafin rana, ƙara 1/2 Tbsp mai, tofu, da 1 tsp tandoori masala yaji (adadi kamar yadda aka rubuta girke-girke na asali // daidaita idan canza girman tsari). Sauté na mintina 5, motsawa lokaci-lokaci, don bushe da launin ruwan tofu. Daga nan sai ki cire daga skillet ki ajiye a gefe.
  7. Remainingara sauran 1/2 Tbsp mai a skillet kuma ƙara kale (adadi kamar yadda aka rubuta girke-girke na asali // daidaita idan canza girman tsari). Yi yaji tare da lafiyayyen lafiyayyen kowane gishiri da barkono, 1 tsp tandoori masala spice blend, and toss to coat (adadi kamar yadda aka rubuta girke-girke na asali // daidaita idan canza girman tsari). Sauté, yana motsawa akai-akai, zuwa launin ruwan kasa kuma zai tura da Kale - kimanin mintuna 3-4.
  8. Tura kale a gefe ɗaya na kwanon ruɗin kuma ƙara tofu a baya don dumi (duba hoto). Kashe wuta amma kiyaye wuta.
  9. Don hidimtawa, raba kalanda tsakanin 2 (ko 3 // adadi kamar yadda aka rubuta girke-girke na asali // daidaita idan ana canza girman tsari)) farantin cin abinci, sama da gasashen dankali da albasa, sannan tofu. Yayyafa da sauran yankakken faski kuma ku more. Don karin dandano, dandano tare da miya mai zafi sai ayi hidimtawa tare da cokali na hummus (na zabi).
  10. Zai fi kyau lokacin sabo, kodayake abin da aka bari a rufe a cikin firinji tsawon kwanaki 2-3. Sake juyawa a cikin microwave ko kuma a kan takardar yin burodi a cikin tanda mai nauyin F (350 C) mai nauyin 174 na tsawon mintuna 15-20 ko kuma har sai ɗumi ya yi zafi.

NOTES:

* Na sayi kayan hada kayan ƙanshin Tandoori na Masala na Whole Foods kuma yana da dadi (duba hoto anan)! Idan bazaku iya samun sa a wurin ba, gwada wannan DIY Tandoori Masala Blend: 3 Tbsp cumin, 2 Tbsp garin foda, 2 Tbsp paprika, 3 tsp ginger, 2 tsp coriander, 2 tsp cardamom. Raba kamar yadda ake buƙata.

* Bayanin abinci mai gina jiki yana da wuyar kiyastawa.


Kirkin Donit na 'Ya'yan' Yayan Kirki

maras cin nama

“Donuts ... wadancan suna da daɗi da kuma mara daɗi ?! Yi imani da shi. ”


BAYA: MINS 20

COOK: MINS 10

Bambanci: Easy

AYYUKA: 6- 10

 

Sinadaran:

DON KYAUTA

  • Dafa abinci
  • 1 c. duk-manufa gari
  • 1 tsp. yin burodi foda
  • 1 tsp. kirfa ƙasa
  • 1/2 tsp. soda abinci
  • 1/2 tsp gishiri kosher
  • 2/3 c. madarar almond mara dadi
  • 1/2 c. sukari mai narkewa
  • 1/4 c. man shanu mai narkewa
  • 1 tsp. tuffa na tuffa
  • 1 tsp. tsantsar vanilla

DOMIN SAMUN CINNAMON-SUGAR

  • 1 c. sukari mai narkewa
  • 4 tsp. kirfa ƙasa
  • Gishiri kosher tsunkule

MODE:

  1. Heararrawa mai zafi zuwa 350 ° kuma man shafawa a dunƙule dunƙulelen abinci tare da feshi dahuwa. A cikin babban kwano, kuɗa gari tare, garin foda, kirfa, soda da kuma gishiri. 
  2. A cikin kwano mai matsakaici, kuɗa madarar almond, sukari, man shanu, apple cider vinegar, da vanilla. Zuba cikin abubuwan busassun da haɗuwa har sai an haɗa su. Canja wurin batter zuwa jakar bututu da bututu a cikin bututun dutsin da aka shirya. 
  3. Gasa har sai gefuna sun kasance zinare ne kuma an saita tsaka-tsalle, minti 10. Cire donuts daga kwanon rufi kuma bari ya dan huce kadan a kan sandar sanyaya. 
  4. A cikin matsakaiciyar kwano hada sukari, kirfa, da guntun gishirin kosher. A hankali jefa dunkulallen a cikin sukarin kirfa yayin da yake da dumi.

abincin rana

Kale Quinoa Salatin

Kale Quinoa Salatin

“Wannan kalanin quinoa mai launuka daban-daban cike yake da lafiyayyun sinadarai kuma yana da dandano! Abinci ya shirya wannan mai sauƙin abincin abincin rana don abinci duk mako. ”

BAYA: MINS 10

COOK: MINS 20

Bambanci: Easy

AYYUKA: 6


Sinadaran:

  • 1 kofin quinoa bushe (kofuna waɗanda 3 dahuwa)
  • 1 bunch Tuscan kale (wanda aka lakafta shi kamar Lacinato kale, dinosaur kale, ko cavolo nero)
  • 15-oce na iya cin kaza
  • ¼ kofin yankakken yankakken shallot (ko jan albasa ko koren albasa)
  • 1 barkono mai kararrawa
  • 2 karas
  • Kofin man zaitun
  • Kofin apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 ƙaramin curry curry foda
  • 1 babban tafarnuwa, bare da grated
  • ½ teaspoon gishiri kosher tare da sabo barkono barkono dan dandano **

MODE:

  1. Sanya quinoa: Jeka Quinoa na Stovetop ko Quinoa Nan take. Yi shi a gaba KO idan yayi aiki kai tsaye, kawo quinoa ɗin zuwa zafin jiki na ɗaki: shimfiɗa shi a cikin ɗaki ɗaya akan takardar burodi kuma daskare shi na mintina 2 zuwa 3 har sai ya huce.
  2. Shirya kale: Sara sauran. Yayyafa kale tare da gishirin kosher tsunkule 1. Saka hannayenka da dropsan dropsan dropsan man zaitun ka tausa ganyen kale na mintuna 2 zuwa 3 har sai dukkannin laushi sun yi laushi.
  3. Yi amfani da sauran kayan marmarin: Da kyau a yanka albasa ko shallot. Dice da barkono. Kwasfa da kuma dice da karas.
  4. Haɗa kayan ado: A cikin matsakaiciyar tasa, kuɗaɗa man zaitun, apple cider vinegar, Dijon mustard, curry powder, and grated garlic.
  5. Hada salad din: A hada quinoa da kayan marmari tare da miya da kuma ½ cokher gishiri da barkono sabo. Moreara ƙarin gishiri kosher don dandana. Ajiye har zuwa kwanaki 3 a cikin firiji (kuna buƙatar ƙara gishiri ɗaya kaɗan kafin yin aiki tunda yana sakin gishiri a kan lokaci).


NOTES:

* Pinaramar tsunkule yana ƙara rikitarwa ba tare da ɗanɗanar curry a cikin salatin ba.


** Oarin abubuwan da aka zaɓa: Cuku ɗin Parmesan, yankakken almond ko wasu kwayoyi, busassun cherries, cranberries ko zabib, yankakken apples, yankakken kokwamba, da dai sauransu.


Takaddun Shinkafa Tare Da Mangoro Da Mint

Takaddun Shinkafa Tare Da Mangoro Da Mint

"Waɗannan paperan vegan shinkafar da aka nade tare da mangwaro, da mint, da kuma avocado tare da sauƙin miya na gyada suna dace da ranakun bazara mai zafi."

BAYA: MINS 20

COOK: MINS 0

Bambanci: Medium

AYYUKA: 6


Sinadaran:

Ga takarda shinkafa tana yi:

  • Takaddun takarda 6 takardar shinkafa ta Vietnamese
  • 1 avocado
  • 1 kokwamba
  • 3 karamin karas
  • Hanyar 1
  • 3 albasa kore, a yanka cikin zobe
  • 1 kofi na kabeji mai laushi, a yanka a cikin ratsi na bakin ciki
  • game da radishes 6, yanke cikin bakin ciki yanka
  • 1 kofin sabo mint
  • 2-3 kofuna waɗanda letas, a yanka a cikin ratsi na sirara
  • 1 - 1 1/2 kofuna waɗanda aka dafa noodles gilashin

Don soyayyen sesame tofu (na zabi):

  • 7 oz toshe kamfanin tofu
  • 1 karamin man habbatushon
  • 1 tablespoon soya sauce
  • Cokali 1 na sesame

Don narkar da gyada miya:

  • 1/4 kofin man shanu mara kyau
  • Cokali 2 na waken soya
  • 1 albasa da tafarnuwa, minced
  • Ruwan tablespoons 3-4 na ruwan dumi
  • 1/2 teaspoons sriracha miya (dama)


MODE:

  1. Yanke avocado, karas, mangwaro, latas, da kabeji mai ruwan ɗumi a cikin ratsi.
  2. Idan kun gama yanka kayan marmarin, ku cika kwano mara kyau da ruwa ku tsoma takardun shinkafar cikin ruwa don su sami ruwa sosai a ɓangarorin biyu. Kar ka yarda su jike da tsayi sosai, don haka ba sa yin laushi sosai.
  3. Da farko ayi tofu (yana da zaɓi amma da gaske yana da kyau): Yanke tofu ɗin a madaidaiciyar ratsi (kimanin inci 0.10) da zafin man sesame a cikin matsakaicin matsakaici. Theara tofu da waken soya a dafa shi na kimanin minti 4 har sai tofu ya yi launin ruwan kasa mai kauri. Bayan haka sai a kara tsaba kuma a dahuwa.
  4. Lokacin da kuka jika takardun shinkafar, ku cika su da kayan marmari da tofu (idan kuna amfani da su) ku nade su kamar burrito. Ina ganin zai fi kyau a ciko ciko sannan a mirgine shi kuma a ninka shi a gefe biyu.
  5. Sannan a sanya romon gyada a ciki: A matsakaiciyar kwano, hada man gyada da waken soya, tafarnuwa, ruwan dumi, da miyar sriracha.
  6. Yi amfani da takarda shinkafar tare da miya na gyada.

NOTES:

  • Idan kana son takarda shinkafar ta zama ba ta soya, kawai ka bar tofu. Rolls na rani zai kasance mai ban mamaki ba tare da tofu ba.
  • Takaddun takarda shinkafa ba su da alkama. Koyaya, Na yi amfani da miya mai soya don miya mai tsarya. Idan kana bukatar dukkan abincin ya zama maras alkama 100%, kawai kayi amfani da tamari a madadin miyan waken soya don miyar gyada da kuma soya tofu.
  • Tabbatar da yanke duk kayan marmarin da farko, saboda haka kuna da komai tsaf lokacin da kuka fara tsoma takardar shinkafar cikin ruwa.
  • Kar a tsoma takardar shinkafa na tsawon lokaci ko zasu yi taushi, m, da wahalar mirginewa.

Vegan Zucchini Masara Fritters

Vegan Zucchini Masara Fritters

"The mafi ban mamaki maras cin nama zucchini masara fritters za ku taba samun. Crispy, mai dadi kuma cikakke tare da salad ko tsoma cikin tsotsewar da kuka fi so. ”


BAYA: MINS 10

COOK: MINS 20

Bambanci: Easy

AYYUKA: 4


Sinadaran:

  • 1 kofin gari mai ma'ana ko hatsi
  • 2 tsp yin burodi foda
  • ½ tsp gishiri
  • Tsp baƙar fata
  • 1 chia / kwai flax 1 tbsp chia tsaba / ƙasa flax + 3 tbsp ruwa, duba bayanan kula
  • Kofin madarar almond ko sauran madarar goro
  • 1 tbsp man zaitun
  • 1 ½ kofin zucchini grated, matse da drained (game da 2 matsakaici-sized zucchini)
  • Kernel na kunnen kunnen guda 1 ya yanke kifin (kamar kofi 1 na kwaya
  • Pepper barkono jalapeño yankakken yankakken
  • 3 cloves tafarnuwa minced
  • 3 scallions dice
  • 1/3 kofin faski ko cilantro, yankakken
  • 1 tbsp ruwan lemun tsami ko ruwan lemun tsami
  • Man zaitun cokali 2 ko wani mai na soya, don soya
  • Marinara miya / vegan tsami don hidimtawa

MODE:

Shirya zucchini

  1. A markada zucchini mai matsakaicin matsakaici 2 (kimanin ½fos 1)) a cikin kwano ko colander wanda aka shirya shi da tawul mai tsafta ko kyallen cuku da aka sa a ciki. Aara ɗan gishiri, kuma bar minti 10. Theauki gefunan tawul ɗin (kamar yadda za ku yi da jakar shara), murɗe saman yadin a kan kwano ko kwano har sai ya matse zucchini kuma ya zubar da ruwa mai yawa. Yi kokarin matse ruwa mai yawa kamar yadda zaka iya.

Yi ƙwai chia

  1. Haɗa cokali uku na ruwa da cokali ɗaya na 'ya'yan chia ko' ya'yan flax na ƙasa a cikin ƙaramin kwano. Bari cakuda ya yi kauri na mintina 5.

Mix batter

  1. Mix da bushe sinadaran tare. Eggara ƙwai chia, madarar almond da man zaitun kuma a sake haɗawa da whisk.
  2. Zucara grach zucini, kernels na masara, yankakken yankakken jalapeño, nikakken tafarnuwa, dasassu da yankakken yankakken. Yayyafa ruwan lemun tsami. Mix shi duka tare.

Soya fritters

  1. Atasa kwanon rufi zuwa matsakaicin wuta kuma sanya cokali ɗaya ko biyu a cikin kwanon rufin. Raba babban cokali ɗaya na batter a kowane fritter kuma toya a cikin batches a kan matsakaici zafi na kimanin minti biyar a kowane gefe. Rufe bayan juyi.

Ku bauta wa

  1. Yi amfani da fritters tare da tsoma ko salatin da kuka fi so (ƙarin shawarwarin ba da sabis a ƙasa).

NOTES:

  • Waɗannan fritters na masarar suna da ban mamaki idan kuna buƙatar ƙara ƙarin kayan lambu a cikin abincinku ko kuma buƙatar wata hanya mai ɓoye don yara su ci abincin su.
  • Don shirya grach zucchini, kuna buƙatar fitar da ruwa mai yawa daga ciki (duba umarnin da ke sama).
  • Wannan girkin yana amfani da "chia egg" ko "flax egg" a matsayin maye gurbin ƙwai na al'ada. Yi amfani da ruwa cokali uku da cokali daya na tsaba ko chia flax iri. Barin cakuda ya yi kauri na mintina 5 kuma a shirye yake ya yi amfani da shi.
  • Kuyi wa fritters dinsu da narkakken biredi kamar marinara, kirim mai tsami ko makamancin ganyayyaki, baba ghanoush, guacamole ko kayan kwalliyar avocado, tare da salatin da kuka fi so (shawarwarin da nake bayarwa sune Grilled Masara da Black Bean Salad da Salatin Yankakke na Mexico), tare da sandunan veggie, a matsayin gefe zuwa kunsa, sandwich ko bagel.
  • Waɗannan fritters suna da kyau a cikin firinji har tsawon kwanaki 4, don haka kuna iya yin ɗumbin yawa ku zo da shi a kan fita, yawon buda ido, ko ku tafi da su cin abincin rana.
  • Kuna iya daskare su har zuwa watanni uku. Don sake zafi, kawo su cikin zafin jiki na daki kuma sake soya.

Dinner

Miso Portobello mai naman kaza Burger (Vegan)

Yaji Miso Portobello Naman kaza Burger

"Wannan salon na Asiya, dafaffen, vegan portobello naman kaza burger cike yake da daɗin umami mai daɗi! An saka shi tare da Guacamole irin na Asiya, an saka shi da sanyayyen salatin ribbon mai ɗumi da dunkulen karas."


BAYA: MINS 25

COOK: MINS 10

Bambanci: Easy

AYYUKA: 2


Sinadaran:

  • 2 manyan naman kaza portobello
  • 1 Tablespoon Miso (kowane launi)
  • 1 tablespoon toasted oil sesame
  • 1 tablespoon sriracha
  • tsunkule na gishiri da barkono

Kokwamba Ribbon Salatin

  • 2 cucumbers na turkish, yanke-hikima cikin ribbons (yi amfani da mandolin - duba bayanan kula)
  • 1 scallion, yankakken yanki
  • 1 / 4 teaspoon gishiri
  • ¼ teaspoon na sukari
  • 2 teaspoons shinkafa vinegar
  • ½ karamin cokali toan itacen sisas

Carrot Slaw (don sauƙaƙa wannan, duba bayanan kula)

  • 1 1/2 kofuna waɗanda ashana karas (ko grated)
  • 1 scallion
  • 1 / 4 teaspoon gishiri
  • ¼ teaspoon na sukari
  • 2 teaspoons shinkafa vinegar
  • ½ karamin cokali toan itacen sisas

Asiya Guacamole

  • 1 karin babban avocado, cubed
  • 1 teaspoon yankakken yankakken ginger (ko amfani da ginger manna)
  • 1 teaspoon shinkafa ruwan inabi vinegar
  • 1 karamin man habbatushon
  • ¼ teaspoon gishiri da barkono
  • tsunkule danyen barkono da 'ya'yan itacen sesame

2 dukkanin alkama buns, gasashe


Ari na zaɓi - ginger wanda aka ɗauka


MODE:

  1. Yi saurin gasa. Yin amfani da cokali mai yatsa ko ƙaramin whisk, haɗa miso, sriracha, da man sesame &. & Tsunkule gishiri da barkono a cikin ƙaramin kwano don yin liƙa. Goga mai yalwatawa a ɓangarorin biyu na namomin kaza na portobello.
  2. Yin amfani da peeler na pegler ko mandolin, yanke alƙawarin cikin dogon ribbons na bakin ciki. (Kullum kuna iya yanki su a cikin diski na sirara sosai) Sanya su a cikin kwano mai matsakaici tare da scallions kuma ƙara kayan haɗin kayan kuma a hankali jefa.
  3. Yi karas slaw daidai. Sanya a cikin ƙaramin kwano, jefa tare da kayan haɗin miya. Don adana lokaci zaka iya haɗa duka karas da kokwamba (da ninki biyu na gyaran) ka yi musu hidima tare a kwano ɗaya - amma na fi son su rabu, kawai don “kwalliya”, amma ba mahimmanci bane. 
  4. Yi Asalin Guacamole na Asiya, ta hanyar sanya komai a cikin ƙaramin kwano, yin mashing da juyawa kaɗan har sai mau kirim ya haɗu. Bai kamata ya zama mai santsi ba. Yayyafa da ridi da chikin flakes.
  5. Gasa portobellos, saman gefen ƙasa da farko, don minti 4-5 akan matsakaicin zafi, har sai mai laushi da taushi. Juyawa, gasa morean mintoci kaɗan. Grill da Buns.
  6. Tattara burgers sp a baza buns tare da wadataccen Guac na Asiya, a sanya portobello-gills gefe (a kama dukkan ruwan 'ya'yan itace masu dandano) sannan a tuttura su da kitsen kokwamba da salatin karas, dan matsi na sriracha, ginger wanda aka zaba. Yi amfani da sauran Guac ɗin Asiya a saman bun, kuma a saman burgers.
  7. Ku ci nan da nan.

NOTES:

  • Don cin abinci mai sauƙi zaka iya yiwa waɗannan buɗe-fuska, tare da wuƙa da cokali mai yatsa ba tare da saman bun ba.
  • Don kiyaye lokaci zaka iya haɗa duka karas da kokwamba (da ninki biyu na gyaran) ka yi musu hidima tare a kwano ɗaya - amma na fi son su rabu, kawai don “kwalliya”, amma ba mahimmanci bane. 

Pizza mafi kyau

Pizza mafi kyau

"Ko da masu cin nama za su so wannan girke-girke na pizza mai cin nama! Tare da kirim mai tsami, kayan lambu na rani & tumatirin busassun rana, yana da daɗin ci da daɗi."


BAYA: MINS 20

COOK: MINS 15

Bambanci: Easy

AYYUKA: 3- 4


Sinadaran:

  • 1 ƙaramin shugaban broccoli, fure da aka yanyanka kanana, a saman stalkan busassu (½ kofin)
  • ⅓ kofin rabin tumatir ceri
  • kwaya daga kunne 1 sabo masara
  • Kofin coarsely yankakken ja albasa
  • Ala jalapeño, yankakken yanki
  • 4 tumatir da aka bushe da mai mai mai, aka yanka
  • -arin-budurwa man zaitun, don dusar ruwa da goga
  • 1 (16-oza) ball na pizza kullu
  • Kofi sabo ganyen basil
  • 2 tablespoons sabo ne thyme ganye
  • tsintsiyar jan barkono mai barkono
  • gishirin teku da barkono barkono sabo
  • Kirkin Kiristi

MODE:

  1. Yi amfani da tanda zuwa 450 ° F.
  2. A cikin matsakaiciyar kwano, hada broccoli, tumatir, masara, albasa, jalapeño, da busasshen tumatir da rana sannan a diga man zaitun da ɗan gishiri da barkono. Jefa gashi da dandano. Ya kamata kayan marmarin su zama da kyau kuma a sanya su da man zaitun ta yadda kayan lambu suna da dandano a cikin pizza din.
  3. Miƙa pizza kullu akan pan na inci 14 inci. A goge gefunan waje na kullu a ɗan ɗaure da man zaitun da cokalin scan tsinken cream na kashu a kan tsakiyar kullu, kawai ya isa ya shimfiɗa shi cikin siramin siradi. Rarraba kayan lambu akan kullu.
  4. Gasa minti 15, ko har sai ɓawon burodi ya zama gwal, an dahu sosai, kuma broccoli yana da taushi kuma an soya shi. Cire daga cikin murhun kuma ku kwarara da kyau tare da kashin tsami (idan kirkin kashin ku ya yi kauri sosai don yayyafi, motsa cikin ruwa kaɗan). Ari tare da sabo basil, sabo ne, da ƙananan naman ja barkono flakes.

Farin Kabeji Tacos Tare da Cashew Crema

taciyar vegan

"Kada ku damu idan ta ragu sosai - dandanon zai fi mai da hankali sosai."

BAYA: MINS 20

COOK: Minti 30-40

Bambanci: Easy

AYYUKA: 4


Sinadaran:

miya

  • 1 koren chile (kamar su serrano), mai ɗanɗano
  • 1 tafarnuwa albasa, finely grated
  • ¼ kofin kashu ko man almond
  • 3 Tbsp. ruwan lemun tsami sabo
  • Kisher gishiri

Majalisar

  • 3 tafarnuwa tafarnuwa, yankakken grated
  • Kofin inabi ko man kayan lambu
  • 2 tsp. cumin ƙasa
  • 2 tsp. kyafaffen paprika
  • 2 matsakaici shugabannin farin kabeji, a yanka a cikin fure 1 "-2"
  • Kisher gishiri
  • 12 6 "-sibirin masara mai awo."
  • 1 ƙaramin farin albasa, yankakken yanka
  • Yankakken avocado, yankakken radishes, ganyen cilantro tare da mai tushe, da lemun tsami (don yin hidima)

MODE:

miya

  1. Amfani da cokali mai yatsa, hada chile, tafarnuwa, kashin kashu, ruwan lemon tsami, da 3 Tbsp. ruwa a cikin ƙaramin kwano don haɗawa; kakar da gishiri. Sanya gefe.

Majalisar

  1. Sanya rako a cikin mafi ƙasƙanci matsayi; preheat tanda zuwa 450 °. Ciki tafarnuwa, mai, cumin, da paprika a cikin ƙaramin kwano don haɗawa. Shirya farin kabeji a kan rufin dafaffen zina da kuma zuba mai a yaji. Yi yaji da gishiri kuma a jefa shi da farin farin farin kabeji. Gasa, ba a rikice ba, har sai launin ruwan kasa mai duhu da kintsattse a ƙasa, mintuna 15-20. Cire daga murhu kuma juya florets. Ci gaba da gasawa har sai gefe na biyu ya yi launin ruwan kasa mai kauri da mintuna, mintuna 15-20.
  2. Atara babban skillet akan matsakaici-tsayi. Yin aiki a cikin rukuni, toast tortillas a cikin wani Layer guda, juya rabi, har sai dumama, game da minti 1 duka. Canja wuri zuwa faranti.
  3. Yada kowane irin nama tare da wasu kayan miya da aka tanada; saman tare da farin kabeji. Yi ado da albasa, avocado, radishes, da cilantro. Yi aiki tare da lemun tsami don matsewa.

snacks

Pecan Energy Bar Recipe

pecan sanduna

"Wannan girke-girke na sandar samar da makamashi na gida shine kyakkyawan abun ciye ciye! Yana da daɗi mai ɗabi'a, wanda yake featauke da oats, chia seed, da pecans."

BAYA:  MINS 10

COOK: MINS 30

Bambanci: Easy

AYYUKA: 14


Sinadaran:

  • 15 kwanan watan Medjool (oza 9) *
  • 1 kofin raw pecan halves
  • Kofin hatsi kyauta
  • 1 tablespoon chia tsaba
  • 1 teaspoon cire vanilla
  • ½ karamin cokali kirfa
  • Teaspoon kosher gishiri


MODE:

  1. Preheat tanda zuwa 200F.
  2. Cire ramuka daga ranakun da yatsunsu (sun fito daidai!). Sanya kwanuka a cikin injin sarrafa abinci da sarrafawa ko bugun jini har sai galibi an yankasu kuma sun kasance sifofi masu taushi. Sannan a kara sauran sinadaran a sarrafa su na tsawan minti daya ko makamancin haka har sai da dunƙule dunƙulen dunƙulen ya yi.
  3. Layi layin burodi ko jelly roll pan tare da takardar takarda. Zubar da kullu a tsakiyar takardar takardar kuma yi amfani da fil na mirginewa don mirgine shi a cikin wani murabba'i mai dari wanda yake 6 "x 10.5". Yanke kullu a cikin sanduna 14 waɗanda suke 1.5 ”x 3”. (Ba lallai ne ku zama daidai kamar yadda muke ba, amma mun ga ya fi sauƙi don yankan sanduna iri ɗaya!)
  4. Gasa sanduna na mintina 30 (wannan matakin yana taimaka wajan sanya yanayin ya bushe ya zama mara kyau sosai). Sanya sanduna zuwa zafin jiki na daki, sannan adana firiji a cikin akwati da aka rufe a tsakanin zanen gado da takarda. Idan kanaso ka hada su domin cin abun ciye-ciye, yanke yankuna 4 na x 6 ”na kakin zuma, ka lullube su da sandunan, sannan ka sanya su da tef. Yana da kyau na tsawan watanni 1 a cikin firiji (ko ƙari, amma ƙila ba su daɗe haka!). 

NOTES:

* Muna ba da shawarar amfani da kwanakin Medjool: suna da girma, masu ɗanɗano da ɗanɗano iri-iri masu ban sha'awa waɗanda ke haifar da madaidaicin rubutu ga waɗannan sandunan. Suna samuwa a mafi yawan shagunan kayan masarufi; sau da yawa suna cikin girma ko samar da ɓangare, ko kuma an saka su cikin busasshen ɓangaren 'ya'yan itace.


Mafi Kyakkyawan Kayan Kirki Mai Sauƙi (maras cin nama, mara yalwa)

kullu kulki

BAYA: MINS 5

COOK: MINS 5

Bambanci: Easy

AYYUKA: 6


Sinadaran:

  • 115 g vegan butter zai iya amfani da man shanu na yau da kullun
  • 110 g ruwan kasa mai haske *
  • 3 tbsp farin sukari *
  • 1 tsp vanilla cire
  • 1 tbsp madara na zabi
  • 125 g duk-manufar gari mara kyauta, idan ya cancanta
  • 45 g cakulan kwakwalwan kwamfuta na zabi

MODE:

  1. Fara da zafi yana kula da garinka a cikin microwave ko oven (duba post don umarni).
  2. A cikin mahautsini, cream butter naka da sugars na mintina 2-3, har sai an hade shi. Yourara madara da cirewar vanilla, kuma ci gaba da haɗuwa. Sannu a hankali kara a cikin garin ka kuma hadewa har sai ya hade sosai.
  3. Amfani da spatula na roba, ninka cikin kwakwalwan cakulan. Canja wuri zuwa kwano kuma ku ji daɗi nan da nan.

Gurasar Fure ta Cinnamon Biredi Ayaba Tare Da Crumble Crumble 

ayaba burodi

 

BAYA: 10 MIN

COOK: 1 HOUR

Bambanci: YAKE

AYYUKA: 5- 10


Sinadaran:

Baker Banana

  • 250 g gari
  • 2 tsp yin burodi foda
  • 1 / 2 tsp gishiri
  • 60 ml mai
  • 75 ml maras cin nama *
  • 50 g sukari *
  • 1 tsp apple cider vinegar
  • 1 tsp vanilla cire
  • 3 cikakke banana game da 350-400 g

Kirfa Yawo

  • 100 g sukari
  • 2 tbsp kirfa

Kirfa Crumble

  • 60 g gari
  • 20 g sukari
  • 20 g launin ruwan kasa
  • 45 g maras cin nama mai sanyi
  • 1 tsp kirfa

Hasken Vanilla

  • 120 g sukari na gari
  • 4-5 tbsp madara mara cin nama ko ƙari
  • 1/2 tsp cirewar vanilla

MODE:

  1. Na farko shirya kirfa kirfa don juyawa. Mix sugar da kirfa.
  2. Don rugujewar, da sauri a dunƙule dukkan kayan aikin a cikin kullu sannan a ajiye a gefe.
  3. Yi amfani da tanda zuwa digiri na 180 sama da ƙasa. Lyasa man shafawa a cikin kwanon rufi.
  4. Mix gari, yin burodi da gishiri a cikin kwano. Zuba a cikin babban kwano mai haɗawa da haɗuwa. Haɗa man, madara na kayan lambu, sukari, apple cider vinegar da vanilla cire sosai tare da whisk kuma a hankali motsa cikin busassun sinadaran. Elyasa a dafa ayaba da cokali mai yatsa sannan a daɗa. Mix a taƙaice don samar da kullu.
  5. Zuba kusan rabin batter ɗin a cikin kwanon tuya. Yayyafa kirfa sukari da karimci akan kullu. Zuba ragowar daɗin da ya rage a cikin sifar. Domin da strudel, ja cokali mai yatsa ta kullu a karkace. A ƙarshe, yada crumble a kan kullu.
  6. Gasa a cikin tanda na kimanin minti 50-70 *. Sai ki sauke daga murhun ki barshi ya huce.
  7. Don gilashin vanilla, haɗa dukkan abubuwan haɗin tare da mahaɗin hannu. Yada kan burodin ayaba da kuma bauta.

NOTES:

  • Miliyan soya vanilla madara don karin dandano da zaƙi.
  • Idan kun maye gurbin sukari, da fatan za a lura cewa daidaito na kullu na iya canzawa. Wannan kuma ya shafi musayar wasu sinadaran.
  • Lokacin yin burodi na iya bambanta dangane da tanda.
  • Hanya mafi kyau don gwada ko an shirya burodin ayaba shi ne da katako mai katako ko wuka. Dukansu ya kamata su fito lokacin da suke makale a cikin buron ayaba ba tare da ragowar ruwan kullu na ruwa ba.


abubuwan sha

Matcha + Kwakwa Milkshake

shan maras cin nama

“Matcha da kwakwa suna da daɗin dandano sosai. Wannan shayarwar maras nama mara nauyi, mai wartsakarwa kuma zai ba ku kuzari sosai! ”


BAYA: 5 MIN

COOK: 5 MIN

Bambanci: Easy

AYYUKA: 1


Sinadaran:

  • 1 kofin Silk Nutchello toasted Kwakwa & Cashew Milk ko unsweetened kwakwa Milk
  • 1 manyan ayaba mai sanyi
  • Cokali 2 na matcha
  • cuban sandunan kankara, na zaɓi

Zabin ado

  • toasted kwakwa flakes ko yankakken kwakwa
  • duhun cakulan mai duhu ko nikakken koko


MODE:

  1. Sanya sinadarai a cikin abin haɗawa da gauraya har sai yayi laushi da kirim.
  2. Kuyi aiki da shi tare da ado na tilas.
  3. Ji daɗin ɗanɗano kowane sip!

NOTES:

Idan ana amfani da madarar kwakwa mara dadi, sai a zuba dabino guda 1 - 2, yankakken da kuma cire tsaba, domin dadi. Ko ƙara daskararriyar tsarkakakken maple syrup, kimanin cokali 1, kafin haɗuwa.


Chocolate Hot Chocolate

vegan zafi cakulan

"Kayan gargajiya na gargajiya, masu wadata da cakulan vegan hot coco!"

BAYA: 1 MIN

COOK: 4 MIN

Bambanci: Easy

AYYUKA:  2


Sinadaran:

  • 2 kofuna waɗanda Vegan madara oat, almond, cashew
  • 3 tsp Maple syrup
  • 2 tbsp koko koko

MODE:

  1. Hada dukkan sinadaran a cikin kwanon miya har sai yayi dumi. Yi aiki tare da kirim mai kirim mai tsami ko vegan marshmallows.

Kwai Kwai na Kwai

cin nama

"Wannan girke-girke mai sauƙi na Vegan Turmeric Eggnog ya sake kirkirar hutu na gargajiya tare da kayan aikin lafiya masu amfani da kuma karkatarwar ƙamshi na musamman mai kashe kumburi."

BAYA: 2 MIN

COOK: 5 MIN

Bambanci: Easy

AYYUKA: 5


Sinadaran:

  • 1 na iya haskaka madarar kwakwa (awan 13.5 / 398ml)
  • Ruwan kofuna na 1.5
  • 3 kwanan wata
  • 1 tsp turmeric
  • 1 tsp kirfa ƙasa
  • 1/4 tsp ƙasa nutmeg
  • 1/8 tsp ƙasa allspice
  • 1/8 tsp barkono baki
  • 1 tbsp mai kwakwa

ZABI:

  • Arin 1tbsp maple syrup ko zuma idan kuna son shi ya yi zaki
  • Fresh nutmeg don ado

MODE:

  1. Sanya dukkan abubuwan sinadaran a cikin babban abun haɗawa. Haɗa don minti 2-3, har sai an haɗa shi da kyau. Idan bakada abun hawa wanda zai dumama abin shanku bayan angauraya dumi akan murhu a cikin ƙaramin tukunya akan wuta mai zafi.
  2. Yi ado da fresh nutmeg. Na kuma yi ado da dollop na madarar madara.

NOTES:

  • Kuna iya saukar da kowane irin madara don madarar kwakwa
  • Idan ba ka da wani high-gudun blender cewa zai zafi ka eggnog, bayan blending zafi ɗauka da sauƙi a cikin wani saucepan a kan kuka

Gidan cin abinci na ganyaye

Wani lokaci, maimakon dafa abinci - gwamma ka ji daɗin ƙwarewar mai kyau a gidan abinci mai daraja mai mahimmanci ko watakila kawai ka ƙi girkin cikakken tsayawa! Ba damuwa, mun sanya shahararrun gidajen cin abinci na vegan a duk faɗin ƙasar. Duba kallo a ƙasa:

Summary

Muna fatan kun ji daɗin cikakken jagorarmu game da cin nama! Kar ka manta da barin tsokaci. Don karɓar ƙarin ƙididdiga masu haske game da abinci, tabbatar da shiga jerin wasikunmu na ƙasa!:

 

Related Posts

Abubuwan Abincin Abincin Abinci - Tsayayye, Grillable da kuma Allahntaka gabaɗaya!
"Super hearty vegan burger! Grillable, flavour kuma mai gamsarwa, wannan burger ne da mara daɗin cin ganyayyaki ...
Kara karantawa
Karat & Kwai Kwai Kwai (Chả Giò Chiên Cà Rốt Bắp Cải)
'' Littafin asalin kwai na Vietnam ya kunshi naman alade da aka tafasa, albasa, naman kaza mai woodear da kuma siririn fure na siliki ...
Kara karantawa
Oumph da aka Pauke da nama! Tacos
"Kowa yana son Tacos, daidai ne? Tare da Oumph! Zaku iya ƙirƙirar Tacos ɗinku na ban mamaki, cike da duk abubuwan da kuke so ...
Kara karantawa

Bar Tsokaci

Lura, dole ne a yarda da sharuddan kafin a buga su