6 zokupheka okumnandi vegan

Wake wafuna ukuba ngumlimi wezitshalo? With lezi zokupheka - ufuna nje it. Noma iyiphi i-vegan iyakwazi ukushintsha imikhuba yabo, idinga isikhathi esincane, amandla nokupheka izitsha eziyisisekelo ezizoba lula ukuzilungiselela. UThomas Campbell encwadini yakhe "Ucwaningo lwamaShayina ngomkhuba" uchaza uhlelo lwezinsuku ezingu-14 lokusuka ekudleni okujwayelekile kuze kube nokudla okunempilo futhi ukhulume izindlela zokupheka zokudla okumnandi. Ngosuku lohlaza, sinikeza ukuhlukanisa imenyu yakho nalezi zitsha.

1. I-Muesli uDkt. Campbell Lezi zinambuzane ezidlayo ezinomsoco zingagcwala ubisi esikhundleni saso, zifafazwe izithelo nomhlabathi, futhi uzothola uphethiloli okwanele usuku lonke. Amaminithi ambalwa asetshenziselwa ukupheka - futhi uthole okuningi, ukudla kwasekuseni okuningi. Ngabe unesitokisi esikhulu sokugcina isitoreji se-muesli. Isikhathi sokulungiselela - imizuzu engu-10.

   Izithako

   • 1200 amagremu we-oatmeal
   • 1/4 indebe i-walnuts eqoshiwe
   • 1/4 indebe amakhemandi ama-almond
   • 1/4 indebe izinsuku eziqoshiwe
   • 1 inkomishi omisiwe

   Ukupheka

   1. Hlanganisa zonke izithako esitsheni esikhulu kakhulu noma isitsha esikhulu lapho uzolondoloza khona umama.
   2. Gcina esitsheni esisindile kuze kube izinyanga ezimbili.

2. I-best in the bread bananas emhlabeni Lesi sinkwa sinempahla ewusizo kakhulu - ukuvimbela izifo zenhliziyo. Lesi sinkwa esinomsoco, esinomsoco ovela kufulawa ogcwele ukolweni singenziwa ngaphandle kwamafutha esitsheni se-baking baking. Isinkwa esihle kakhulu ngesimo se-toast. Isikhathi sokulungiselela - imizuzu engu-10 ngesinye isinkwa. Isikhathi sokubhaka - ihora elingu-1 imizuzu engu-10.

   Izithako

   • 1 ne 1/4 indebe lonke ufulawa wekolweni
   • 1 indebe yebhali noma ufulawa obolile
   • 1 ithisipuni i-baking powder
   • 1 ithisipuni yokupheka soda
   • 1 ithisipuni umhlabathi sinamoni
   • Ibhanana elincane elivuthiwe noma 2 enkulu
   • I-1 ingaba i-pure encane ekhanda noma i-1/2 indebe ye-apple sauce
   • 1/3 indebe (noma ngaphansi) isiraphu ye-maple, uju noma ushukela
   • 1 i-egg substitute (i-1 isipuni semhlabathi eline-flaxseed ehlanganiswe ne-1 isipuni samanzi noma i-11/2 wezipuni zeqanda esikhundleni sokuxuba ne-1 isipuni samanzi)
   • 1/2 indebe omisiwe
   • 2 amathisipuni we-vanilla akhiphe
   • 1/4 indebe oatmeal, ama-alimondi noma ubisi olunamafutha aphansi
   • Isipuni esingu-1 ilamula lemon

   Ukupheka

   1. Hlangisa ihhavini ku-175 ° C.
   2. Esitsha esikhulu, hlanganisa ufulawa, i-powder baking, i-baking soda nesinamoni.
   3. Esikhathini esitsha esiphakathi, yenza i-puree ye-banana. Hlanganisa izithako ezisele nebhanana.
   4. Engeza ingxube yeketshezi ukuze uhlanganise kahle futhi uhlanganise kahle. Thela inhlama ephumayo ibe yi-dish yokubhaka yama-25 × 15 amasentimitha bese ubhalela imizuzu engu-70 noma uhlole ukulungiswa kwe-toothpick (uma ingashiyi inhlama ekuphambeni, isinkwa silulungele).

3. I-Rice pudding ne-cardamom nezomisiwe Le pudding ilayisi inhle kokubili ngendlela ye-dessert kanye nesimo se-main dish, uma isilungisiwe kusuka ku-okusanhlamvu okugcwele nobisi esikhundleni sawo futhi sinomsoco. Ncishise isikhathi sokupheka ngokubilisa irayisi kusengaphambili, noma uthathe izibuko ezimbili zelayisi elibilisiwe eliphekwe ekuqaleni. Isikhathi sokulungiselela - ihora elingu-1 imizuzu eyishumi, kuhlanganise nokupheka ilayisi.

   Izithako

   • 1 inkomishi yelayisi ensundu (okusanhlamvu okusanhlamvu, okusanhlamvu okude, basmati noma jasmine)
   • 2 izinkomishi zamanzi
   • 1/2 ithisipuni ikaramamu yomhlabathi
   • 1 ithisipuni umhlabathi sinamoni
   • 1/2 indebe omisiwe
   • 1/3 indebe eqoshiwe e-alimondi (uma ifisa)
   • 2 izinkomishi ubisi esikhundleni
   • 4 izinsuku - susa amathambo
   • 1 isipuni se-vanilla (noma imbewu kusuka ku-1 vanilla pod)

   Ukupheka

   1. Epanini elikhulu, hlanganisa ilayisi ngamanzi bese uletha ngamathumba. Ncipha ukushisa, ikhava bese upheka imizuzu engu-45-50 (kuye ngokuthi uhlobo lomlayisi). Susa ekushiseni bese ushiya imizuzu engu-10 ngaphansi kwesivikelo.
   2. Ngesikhathi ilayisi iphuzwa, esitsheni, hlanganisa i-cardamom, isinamoni, omisiwe nama-alimondi (uma isetshenziswe). Ku-blender, hlanganisa ubisi, izinsuku kanye ne-vanilla. Ngidla izinsuku eziningi, i-pudding iphuma kahle.
   3. Engeza ingxube emanzi esitsheni enezithako ezomile bese uhlanganisa. Dlulisa inqwaba epanini elingaphakathi nelayisi elibilisiwe elibilisiwe, uhlanganise kahle bese upheka phezu kokushisa okuphansi ngokulinganisela imizuzu eyishumi ukuxuba okuthandayo.
   4. Khonza efudumele noma ebanda kumabhodlela e-dessert. Gcoba ngendwangu yama-alimondi aqoshiwe noma ama-almond petals (uma isetshenziswe).

4. I-Macaroni isaladi nge-pepper kanye ne-chickpeas Lesi sidlo sinomsoco, siyabonakala futhi sinambitha, futhi akekho ozoqaphela ukuthi akukho mafutha kuwo. Ngaphezu kwalokho, izingane ziyamthanda. Uma uthenga ukugqoka amafutha aphansi esitolo, qiniseka ukuthi akukho ushukela okwanele kuwo. Isikhathi sokupheka - imizuzu engu-20.

   Izithako

   • 450 amagremu ngokuphelele macaroni egcwele ukolweni noma ilayisi
   • 2 utamatisi amakhulu - uthathe ama-cubes
   • 1 pepper obomvu noma obomvu - susa imbewu bese uthatha ama-cubes
   • 1/2 Ama-medium noma ama-red abomvu - uthathe ama-cubes
   • 1 broccoli - uthathe ama-inflorescences futhi ubilise kancane umbhangqwana
   • 425 amagremu of ubhontshisi ekheniwe - cwilisa bese uhlanza
   • 425 amagremu ama-chickpeas ekheniwe - agonywe futhi ahlanza
   • Ikomidi elingu-1 / 4-1 / 2 lisikiwe noma iminqumo yonke (uma ifisa)
   • 1 inkomishi noma ngaphezulu kwe-fat-fat ozithandayo ophansi-fat salad ukugqoka
   • Usawoti kanye nomnyama omnyama ukunambitha

   Ukupheka

   1. Bilisa i-pasta ngokulandela imiyalelo ephaketheni, gcoba amanzi, ugeze ngamanzi abandayo bese ufaka esitsheni esikhulu. Engeza utamatisi, i-pepper bell, u-anyanisi, u-broccoli omanzi, ubhontshisi ovamile, ama-chickpeas neminqumo (uma isetshenzisiwe). Hlanganisa.
   2. Kancane kancane manisela ukugqoka isaladi le-salad kanye nengxube yemifino. Hlanganisa. Qhubeka ukwengeza ukugqoka futhi uvuselele kuze kube yilapho isaladi ihlanganiswa kahle. Isizini nosawoti kanye nopelepele ukunambitha. Yidla ekamelweni lokushisa.

5. Isobho esisheshayo samabhontshisi amathathu Esinye sezidlo ezilula kunazo zonke ohlelweni lwami futhi ngesikhathi esifanayo enye yezinto eziwusizo kakhulu. Kunezinhlobo eziningana zezitshalo, ezigcwele fiber, amaprotheni nezinye izakhi eziwusizo. Ukusika okuningi akudingekile, ungakwazi ukupheka ngokuyinhloko ukudla okubandayo nokudla okusemathinini. Imfucuza inhle ngokwalo, kodwa zama ukuyihambisa ngelayisi elimnyama: uzothola isidlo esihle epanini elilodwa. Isikhathi sokupheka 45 imizuzu.

   Izithako

   • 1 anyanisi ophakathi - uthathe ama-cubes
   • 4 clove garlic - oqoshiwe
   • 2 isipuni imifino yemifino
   • 425 amagremu webhontshisi omhlophe okheniwe - khipha bese ugeza
   • 425 amagremu wamabhontshisi abomvu ekheniwe - hlela bese ugeza
   • 425 amagremu ama-chickpeas ekheniwe - agonywe futhi ahlanza
   • Amagremu angu-400 wamatamatisi aqoshiwe ekheniwe nge-jalapeño
   • Izinkomishi ezimbili zokuxuba imifino efriziwe (ummbila, ubhontshisi obuluhlaza kanye / noma izaqathe)
   • 1 isipuni se-paprika eshisayo
   • 1 isipuni omnyama pepper
   • 1 ithisipuni elinesilayidi se-parsley omisiwe
   • 1 ithisipuni omisiwe oregano

   Ukupheka

   1. Esikhathini sommbila omkhulu, usakaze i-anyanisi negaliki emgqeni ngaphezu kokushisa okulinganiselayo kuze kube yilapho u-anyanisi ebala kancane.
   2. Engeza izithako ezisele. Ukumboza bese ubamba imizuzu engaba ngu-30.

6. Izithelo ze-cake-cobbler Izithelo zendabuko zesikhumba, ezihlotshiswe izithelo eziwusizo futhi aziqukethe inhlanganisela eyingozi yamafutha nofulawa olicwengile. Igcina izimfanelo zayo ngaphandle kwalezi zithako. Isikhathi sokupheka 35 imizuzu.

   Izithako

   • 4 izinkomishi amajikijolo; uma ziqhwa, zivumele ukuthi zithinte (zithathe ama-blueberries, ama-blackberries, ama-raspberries noma ingxube)
   • 3 wezipuni maple isiraphu
   • 1 indebe lonke ufulawa wekolweni
   • 4 wezipuni sukanat noma ushukela obomvu
   • 1 ithisipuni i-baking powder
   • 1/2 inkomishi ubisi lwe-almond

   Ukupheka

   1. Ukuze ugcwalise, cwilisa ubhavu ku-200 ° C.
   2. Endishini enkulu, hlanganisa amajikijolo kanye nesiraphu ye-maple. Spread ebhodini lokubhaka 23 × 23 amasentimitha.
   3. Esikhathini esitsheni esisodwa se-base, hlanganisa ufulawa, i-sukanat noma ushukela obomvu kanye ne-baking powder. Yengeza ubisi bese uvuse.
   4. Ngokuqinisekile faka ingxube kumajikijolo (akukho inkinga, uma ingavaliwe ngokuphelele) bese ubhaka kuze kube nsundu yegolide cishe imizuzu engu-25. Vumela ukupholisa phansi imizuzu engu-10 ngaphambi kokukhonza.

Ngokusekelwe encwadini ethi "ucwaningo lwesiShayina ngokusebenza."