Izindwangu ezintathu zokudla akufanele zithenge - futhi kungani

01 ngo-04

I-Hummus

Ngiyathenga i-hummus ngezikhathi ezithile, kodwa akusikho isizathu sokuzilandulela. Futhi yebo, eziningi ezithengiwe-hummus dips zigcwele uhlu olumangalisa lwezithako zamakhemikhali kufaka phakathi, yebo, isiraphu ye-fructose ephezulu.

Kungakhathaliseki ukuthi unakho, akukho sikhalazo sokwenza i-hummus yakho. Ayikho i-tahini? Awekho ama-chickpeas? Ayikho inkinga. Nazi ezinye izindlela zokupheka ze-hummus ezifakazela:

• Ayikho i-tahini, i-no-oil ayi-hummus engenamafutha
• Ayikho i-hummus ye-bean hummus
• I-Edamame hummus
• I-carrot enempilo i-hummus (ayikho amafutha)

02 ka 04

Isaladi ukugqoka

Yebo, gwema ukuthenga isaladi! Njengoba uyazi, akuzona ukuhwebelana emaqenjini ambalwa ibhodlela, futhi cishe zonke zigcwele isiraphu ye-fructose ephezulu (ungakholelwa mina? Funda ilebula!) Futhi abaningi banamafutha ashaqisayo kuwo . Yenza ngokwakho futhi uzame ngezinhlobo ezahlukene zeziviniga, zokupheka namafutha. Hemp, amafutha, isibonelo, uphelele ekusetshenzisweni kwamasaladi okuzenzela.

Nansi i- vegan engiyithandayo isaladi yokugqoka zokupheka .

03 ka 04

Seitan

Ngingaba necala lokuthatha ibhodlela leladidi yokugqoka ngezikhathi ezithile, futhi yebo, ngisho ne-hummus, kodwa ngithembekile ngisakhumbula ngisho nesikhathi sokugcina ngithenga nge-seitan esenziwe ngaphambilini! Ngicabanga ukuthi kumele kube yisikhathi cishe ngo-2006. Yebo, awukwazi ukushaya ukulungele inyama ehlekisiwe eyenziwe ngomumo, kodwa umehluko wamanani phakathi kwesitolo esithengiwe futhi owenziwe ngomzimba uyamangalisa uma kuziwa ekuthumeni. Yenza i-seitan yakho. U-Nuff uthe.

• Indlela yokwenza i-seitan
• Kuyini i-seitan?
• Izindlela ezingu-21 zokusebenzisa seitan

04 ka 04

Izinsiza eziningi ze-vegan, amathiphu namacebo

Udinga usizo, amathiphu kanye nezinsiza njengoba ushintsha? Ufikile endaweni efanele. Ngisho noma ngabe uneminyaka engu-vegan iminyaka eminingi, awukwazi neze ukupheka ama-vegan amaningi (ikakhulukazi ama- dessert dessert zokupheka !). Nakhu izinsiza ezimbalwa ukuze uqalise, uhlale uqinile, ujabule futhi unempilo ekudleni kwe-vegan:

• Imiqondo evelele ye-vegan dinner (eqoshiwe.) Udinga umqondo wokudla we-vegan olula? Dlulisa amehlo kulokhu kuqoqwa kwama-dinner elula, kufaka phakathi i-lasagna ye-vegan, i-stir-fries, i-curries yase-Thai, ukudla okuseMexico nokuningi.
• Izindlela ezingu-7 zezindlela zokuthola iphrotheni yakho Cha, awudingi inyama (noma ngisho namaqanda noma ubisi) ukuze uthole amaprotheni amaningi. Nazi izindlela eziyisikhombisa ezilula zokubona lezo protein zamagremu zihlanganisa ngokushesha, kanye nemibono ephezulu yokupheka amaprotheni.
• Zonke zokupheka ze-vegan Ukufuna iresiphi ye-vegan? Uzothola amakhulu kuwo lapha. Futhi yebo, kuneziqu eziningi ze-dessert .