Maphikidwe osavuta komanso athanzi opangira kunyumba

Zamkati

• 1. Nyemba yamasamba ndi beet burger
• 2. Mabagi a oat ndi biringanya
• 3. Cheddar
• 4. Tchizi choyera choyera
• 5. Mayonnaise wa peyala
• 6. Pate wa vegan: chickpea hummus
• 7. Zakudya zamasamba
• 8. Vegan brigadeiro
• 9. Vegan Pancake
• 10. Keke ya karoti ndi karoti
• 11. Keke ya chokoleti yamasamba

Zakudya zamasamba zimadalira zakudya zokha zomwe zimachokera ku masamba, kupatula mtundu uliwonse wazinthu zanyama, monga nyama, mazira, tchizi kochokera kuzinyama ndi mkaka. Ngakhale pali chiletsochi, zakudya zamasamba zimatha kukhala zosiyanasiyana komanso zopanga, zomwe zimapangitsa kuti maphikidwe osiyanasiyana monga hamburger, tchizi, pate komanso kanyenya azisintha.

Onani m'munsimu maphikidwe 11 kuti muthandizire kusintha menyu ndikubweretsa nkhani zopatsa thanzi zomwe zimadyera vegan.

1. Nyemba yamasamba ndi beet burger

Burger wa nyemba wopanda gluteni atha kugwiritsidwa ntchito nkhomaliro kapena chakudya chamadzulo, muzakudya zokoma kapena tating'ono ting'ono kupanga masangweji pamapwando a ana, mwachitsanzo.

Zosakaniza:

• 1 chikho cha anyezi woyera wodulidwa;
• mafuta azipaka poto;
• 2 cloves wa minced kapena wosweka adyo;
• 1/2 chikho cha beets grated;
• 1/2 chikho cha karoti grated;
• Supuni 1 ya msuzi wa shoyo;
• tsabola wa cayenne kulawa (ngati mukufuna);
• 1/2 madzi a mandimu;
• Makapu awiri a nyemba zophika;
• 3/2 chikho cha chimanga;
• mchere kuti mulawe.

Kukonzekera mawonekedwe:

Sungunulani anyezi ndi adyo mumafuta a maolivi mpaka kufota. Onjezani beets, kaloti, shoyo, madzi a theka la ndimu ndi uzitsine wa tsabola wa cayenne. Saute kwa mphindi 10. Poyambitsa chakudya kapena blender, onjezerani nyemba, poto saute ndi mchere wambiri, pang'onopang'ono kuwonjezera chimanga. Chotsani kapena pangani ma hamburger ofunikira kukula pomanga hamburger iliyonse ndi chimanga chaching'ono. Ikani ma hamburger poto wothira mafuta ndi kuphika mu uvuni wapakatikati kwa mphindi 10 mbali iliyonse.

2. Mabagi a oat ndi biringanya

Ogan uyu wa oat ndi biringanya burger ndi njira yabwino yopanda gilateni pamapeto a sabata, komanso kukhala ndi protein, iron, zinc, phosphorus, fiber ndi mavitamini a B.

Zosakaniza:

• 1 chikho cha oats wokutidwa;
• Anyezi 1;
• 2 adyo ma clove;
• 1 biringanya;
• 1 tsabola wofiira;
• Supuni 1 ya msuzi wa phwetekere;
• Supuni 2 za beets grated;
• Supuni 1 ya nthaka yofiira;
• Supuni 2 za chive chodulidwa ndi parsley;
• Mchere ndi mafuta kuti mulawe.

Kukonzekera mawonekedwe:

Sambani ndi kuthyola anyezi, adyo, biringanya ndi tsabola. Mu poto, bweretsani oats ku chithupsa ndi ½ chikho cha madzi kwa mphindi 10. Mu poto wowotcha, bulauni adyo, anyezi ndi mafuta, kenako onjezerani biringanya, tsabola, phwetekere, onjezerani oats okhitchini, ma beet osungunuka ndi nthabwala, nyengo yolawa, kuphika kwa mphindi 5.

Pewani chilichonse, mu blender kapena purosesa, mpaka pamtanda wonyezimira komanso woumbika, mutatha kutentha, sungani manja anu ndi mafuta kuti muchotse magawowo, mu mawonekedwe a mpira ndikuwatsitsa. Sakanizani ma burger mu poto wowotcha mpaka atayatsa pang'ono, kapena tsukani ma burger ndi mafuta ndikuphika pa 200 ° C kwa mphindi 20.

3. Cheddar

Vegan cheddar tchizi ndi mafuta ochuluka omwe amalandiridwa kuchokera ku maolivi ndi ma turmeric antioxidants, michere yomwe imathandizira kukonza kufalikira, kuchepetsa kutupa m'thupi komanso kupewa mavuto monga khansa komanso matenda amtima.

Zosakaniza:

• 1 chikho cha mtedza wobiriwira;
• Supuni 1 yodzaza ndi turmeric;
• Supuni 3 za maolivi;
• 1 clove wa adyo;
• Supuni 1 ya mandimu;
• 1/2 chikho cha madzi;
• 1 uzitsine mchere.

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikusungira mufiriji mpaka zolimba. Ngati blender sangathe kumenya ma chestnuts mosavuta, muyenera kuwamiza m'madzi kwa mphindi pafupifupi 20 ndikusamba bwino musanamenye.

4. Tchizi choyera choyera

Tchizi wosadyeratu zanyama zilizonse ndi njira yabwino yopangira ma appetizers komanso kuphatikizira, kuphatikiza pakugwiritsa ntchito maphikidwe ena.

Zosakaniza:

• 125g wa macadamia (wothira usiku wonse ndikutsanulidwa);
• 125 g wa mtedza wa cashew (wothira usiku wonse ndikutsanulidwa);
• Supuni 1 ya mchere;
• Supuni 2 za mandimu;
• Supuni 2 za yisiti yathanzi;
• Supuni 2 za ufa anyezi.

Kukonzekera mawonekedwe:

Mu purosesa, menyani ma chestnuts mpaka zidutswa zazing'ono. Onjezerani zotsalira zotsala ndi 180 ml yamadzi, ndikumenyananso mu purosesayo mpaka kusasinthasintha komanso kosalala.

5. Mayonnaise wa peyala

Mayesoise a peyala ali ndi mafuta abwino ambiri omwe amathandiza kuwonjezera cholesterol yabwino komanso kupewa matenda amtima. Itha kugwiritsidwa ntchito m'masangweji kapena ngati saladi kapena kuvala pasitala.

Zosakaniza:

• 1 pakati peyala wokolola;
• 1/2 chikho cha parsley chodulidwa;
• Supuni 2 zachikasu cha mpiru;
• Supuni 2 za mandimu;
• mchere kulawa;
• 1 clove wa adyo wopanda crumb (posankha);
• 1/2 chikho cha mafuta owonjezera a maolivi.

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikusunga mayonesi mufiriji.

6. Pate wa vegan: chickpea hummus

Hummus ndi pate yopatsa thanzi kwambiri ndipo imakhala ndi mapuloteni ambiri ochokera ku nsawawa. Ndi njira yabwino kudya ndi toast, crackers ndikufalitsa mkate ngati msuzi wa sangweji.

Zosakaniza:

• Makapu awiri a nsawawa yophika;
• ½ chikho cha nsawawa madzi ophikira kapena ambiri, ngati kuli kofunikira;
• Supuni 1 ya tahini (mwakufuna);
• 1 mandimu;
• Supuni 2 zamafuta;
• Gulu limodzi la parsley;
• Supuni 1 ya mchere;
• 1 clove ya minced adyo;
• tsabola wakuda kuti alawe;
• 1/2 supuni ya tiyi ya chitowe.

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender, ndikuwonjezera madzi ophikira, ngati kuli kofunikira, kuti amenye bwino. Malizitsani powonjezera zonunkhira monga maolivi, parsley, paprika wokoma, tsabola wakuda ndi mchere kuti mulawe.

7. Zakudya zamasamba

Mutha kugwiritsa ntchito zosakaniza zotsatirazi popanga kanyenya wosadyeratu zanyama zilizonse.

• Tofu;
• Bowa;
• Soseji ya nyama ndi soya;
• Biringanya kudula mu cubes;
• Anyezi odulidwa pakati kapena wathunthu ndi peel, kuti mupite ku kanyenya ndikumva kukoma;
• Modzaza tsabola tchizi;
• Kaloti mu lalikulu cubes;
• Kolifulawa;
• Zukini;
• Burokoli;
• Podi;
• Chisononkho cha chimanga;
• Tomato wopanda mbewu;
• Zipatso monga apulo, chinanazi ndi pichesi.

Kukonzekera mawonekedwe:

Tofu wowotcha, bowa ndi nyama ya soya pa grill. Zomera zonse amathanso kuwotcha, makamaka tsabola wothiridwa tchizi, womwe umasungunuka ndikutentha. Kuphatikiza apo, ndiwo zamasamba zitha kudyedwa zosaphika ngati saladi, ndipo buledi wa adyo atha kugwiritsidwa ntchito kutsagana ndi nyama zamasamba.

8. Vegan brigadeiro

The vegan brigadeiro ndiyosavuta komanso yosavuta kupanga, koma imafunikirabe moyenera komanso osadya kwambiri kuti tipewe zopatsa mphamvu zopitilira muyeso maswiti.

Zosakaniza:

• 1 chikho cha demerara shuga;
• 1/2 chikho cha madzi otentha;
• 3/4 chikho cha oatmeal;
• Supuni 2 za ufa wa kakao.

Kukonzekera mawonekedwe:

Menya shuga mu blender ndi madzi otentha kwa mphindi pafupifupi 3, ndikuwonjezera oatmeal pamenepo, ndikumenya kwa mphindi 2 mpaka mutapeza kirimu chosalala, ndimkaka wosakanikirana. Kuti mupange brigadeiro, ingosakanizani mkaka wosungunuka ndi koko ndikubweretsa pamoto mpaka utawira ndikutuluka pan.

9. Vegan Pancake

Imeneyi ndi njira yosavuta yopangira zikondamoyo, zomwe zitha kugwiritsidwa ntchito ngati maziko a zikondamoyo zokoma zokhwasula-khwasula kapena kadzutsa, pogwiritsa ntchito zokometsera monga zipatso za zipatso, uchi kapena zipatso zatsopano.

Zosakaniza:

• 1 chikho cha mkaka wa masamba;
• Supuni 1 yosalala ya ufa wophika;
• ½ chikho cha ufa wa tirigu kapena oat;
• 1 nthochi.

Kukonzekera mawonekedwe:

Kumenya zosakaniza zonse mu blender mpaka yosalala. Gwiritsani ntchito supuni 2 za mtanda pachakudya chilichonse, chomwe chimayenera kupangidwa mu poto wosakhazikika kapena wopaka mafuta kale, kuti ziziphika pamoto wochepa mbali zonse ziwiri.

10. Keke ya karoti ndi karoti

Keke yaiwisi yaiwisi, yolemera mchere, calcium, magnesium, potaziyamu, chitsulo ndi zinc. Carob molumikizana ndi ufa wa koko, kukumbukira caramel.

Zosakaniza:

• 2 maapulo osenda ndi grated;
• 2 kaloti wosenda ndi grated;
• 115 g mtedza;
• 80 g wa kokonati wowuma wouma;
• ½ supuni ya sinamoni;
• Supuni 2 za carob;
• Supuni 2 za ufa wosalala wa kakao;
• 1 uzitsine mchere wamchere;
• 150 g zoumba zoumba;
• 60 g wa apulo wouma (woviikidwa kwa mphindi 15 ndikutsanulidwa);
• 60 g yamasamba obowola (othiridwa kwa mphindi 15 ndikutsanulidwa);
• 1 peeled lalanje.

Kukonzekera mawonekedwe:

Mu mbale, sakanizani maapulo ndi kaloti, mtedza, kokonati, carob wothira ufa, koko wosaphika, sinamoni, mchere ndi zoumba. Mu blender, sakanizani maapulo owuma, masiku ndi malalanje, mpaka mtanda utapezeka. Kenako, perekani poto wozungulira masentimita 20 ndi pepala lolembapo, kanikizani mtanda mu poto ndikuwotchera mufiriji kwa maola atatu.

11. Keke ya chokoleti yamasamba

Keke ya chokoleti yamasamba, yopanda shuga, yokhala ndi calcium yambiri, chitsulo, zinc ndi omega 6.

Zosakaniza:

Keke

• 200 g yamasamba ouma ouma;
• Makapu awiri a ufa wa tirigu;
• Supuni 3 za koko waiwisi;
• Supuni 1 ya ufa wophika;
• Supuni 1 ya soda;
• 1 ½ makapu a masamba mkaka;
• Supuni 4 za mafuta a kokonati;
• Supuni 1 ya mandimu.

Denga

• Supuni 1 ya wowuma chimanga;
• Supuni 7 za koko;
• 1 chikho cha mkaka wa amondi.

Kukonzekera mawonekedwe:

Pasitala: aphwanye masiku mu purosesa, kenako sakanizani zosakaniza zonse ndi mphanda. Kuphika mu uvuni wokonzedweratu pa 180 ° C kwa mphindi 30.

Denga: Sungunulani wowuma chimanga mumkaka wozizira wa masamba, oyambitsa ndi osakaniza, osakaniza ndi koko ndi wiritsani kwa mphindi 5. Mukatentha, perekani pamwamba pa keke.