Māmā a maikaʻi ke olakino vegan e hana ma ka home

Anter

• 1. ʻO ka pīni Vegan a me ka burger beet
• 2. ʻO nā mea kanu hua ʻoka a me nā hua moa
• 3. ʻO Cheddar
• 4. ʻO ka tī vegan keʻokeʻo
• 5. ʻAilona mayonnaise
• 6. ʻO ka pate Vegan: humpus chickpea
• 7. Pākaʻa Vegan
• 8. ʻO Vegan brigadeiro
• 9. ʻO Vegan Pancake
• 10. Kāpena kāloti karoti a me ka ʻāpala
• 11. Keke kokoleka Vegan

Hoʻokumu ʻia ka papaʻai vegan ma luna o nā meaʻai wale nō mai ke aupuni mea kanu, kāpae ʻole i kekahi ʻano huahana holoholona, ​​e like me ka ʻiʻo, nā hua manu, nā paʻi waiū o nā holoholona a me ka waiū. I loko nō o kēia kapu, hiki i ka meaʻai vegan ke loli a me ka hana, hiki ke hoʻololi i nā ʻano like ʻole e like me hamburger, tī, pate a me ka barbecue.

E hōʻoia ma lalo o nā papa kuhikuhi 11 e kōkua i ka loli ʻana i ka papa kuhikuhi a lawe mai i nā nūhou olakino i kūpono i ka papaʻai vegan.

1. ʻO ka pīni Vegan a me ka burger beet

Hiki ke hoʻohana ʻia ka burger bean gluten-free no ka ʻaina awakea a i ʻole kaʻaina awakea, i nā kīʻaha momona a i ʻole nā ​​ʻano liʻiliʻi e hana i nā sanwika ma nā pāʻina a nā keiki, no ka laʻana.

Nā Pono:

• 1 kīʻaha o ka ʻaka keʻokeʻo ʻokiʻoki;
• ʻaila ʻoliva e hamo i ka pā;
• 2 cloves o ke kālika ʻaiaʻi a i ʻūlū ʻia paha;
• 1/2 kīʻaha o nā beets grated;
• 1/2 kīʻaha o ke kāloti i kuʻi ʻia;
• 1 punetune o ka soyo shoyo;
• cayenne pepa e ʻono (pono ʻole);
• 1/2 wai lemon;
• 2 mau kīʻaha o nā pi i kuke ʻia;
• 3/2 kīʻaha o ka palaoa;
• paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau:

E hoʻomoʻa i ka ʻakaʻakai a me ka kālika i kahi maloʻo o ka ʻaila ʻoliva a mae wale. Hoʻohui i nā beets, kāloti, shoyo, wai o ka hapalua o ka lemona a me kahi ʻāpana o ka pepa cayenne. Kālua no 10 mau minuke. I loko o kahi mea hana meaʻai a kāwili paha, e hoʻohui i nā pīni, ka pākī a me kahi ʻāpana o ka paʻakai, e hoʻonui mālie i ka palaoa. Wehe a hana paha i nā hamburger o ka nui i makemake ʻia e ka wahī ʻana i kēlā me kēia hamburger me kahi palaoa liʻiliʻi. E kau i nā hamburger i loko o ka pā i hamo ʻia me ka aila ʻoliva a hoʻomoʻa i ka umu waena no 10 mau minuke ma kēlā me kēia ʻaoʻao.

2. ʻO nā mea kanu hua ʻoka a me nā hua moa

ʻO kēia vegan oat a me eggplant burger kahi koho gluten-ʻole maikaʻi loa no kahi pāʻina hopena pule ʻē aʻe, a me ka waiwai i ka protein, hao, zinc, phosphorus, fiber a me nā huaora B.

Nā Pono:

• 1 kīʻaha o nā ʻoloka i ʻōwili ʻia;
• 1 onioni;
• 2 cloves kālika;
• 1 eggplant;
• 1 kaha o ka pepa ʻulaʻula;
• 1 punetēpō o ka wai kōmato;
• 2 punetēpō o nā beets grated;
• 1 punetēpō o ka flaxseed honua;
• 2 punetēpō o ka chives chives a me ka pāhiri;
• ʻO ka paʻakai a me ka aila ʻoliva e ʻono.

Hoʻomākaukau hoʻomākaukau:

E holoi a dice i ka ʻaka, kālika, eggplant a me ka pepa. I loko o ka ipu hao, e lawe mai i ka ʻō e hoʻolapalapa me ka ½ kīʻaha wai no 10 mau minuke. I loko o ka ipu hao e hoʻomoʻa ai, ʻenaʻena ka kālika, ʻakaʻakai me kahi aila ʻoliva, a laila e hoʻomoʻi i ka eggplant, ka pepa, ka paʻi kōmato, e hoʻomoʻi i nā kīhā kīhā, nā beets i kāhiko ʻia a me ka flaxseed, ke kau e ʻono ai, kuke no 5 mau minuke

E wili i nā mea āpau, i ka mea kāwili a i ʻole ka mea hana, a hiki i kahi o ka palaoa a me ka palaoa hiki ke hoʻoheheʻe ʻia, ma hope o ka hoʻomehana ʻana, hoʻomaʻū i kou mau lima me ka aila e hemo i nā ʻāpana, i kahi kinipōpō a laila pālahalaha iā lākou E hoʻomoʻa i nā pākeke i loko o ka ipu frying wela a ʻeleʻele wale ʻia, a i ʻole koho ʻia i nā burger me ka aila ʻoliva a hoʻomoʻa ʻia ma 200 ° C no 20 mau minuke.

3. ʻO Cheddar

Nui ka momona o ka cheese cheddar tī i ka momona mai ka aila ʻoliva a me nā antioxidant turmeric, nā mea kōkua e kōkua ai i ka hoʻomaikaʻi ʻana i ke kaapuni, hoʻēmi i ka lī i ke kino a pale i nā pilikia e like me ka maʻi ʻaʻai a me ka puʻuwai

Nā Pono:

• 1 kīʻaha o nā nut cashew maka;
• 1 punipuni piha i ka turmeric;
• 3 punetune o ka ʻaila ʻoliva;
• 1 kālika o kālika;
• 1 punetēpu o ka lemona;
• 1/2 kīʻaha wai;
• 1 paina paʻakai.

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender a mālama i loko o ka pahu hau a paʻa. Inā hiki ʻole i ka mea kāwili ke paʻi maʻalahi i nā chestnuts, pono ʻoe e hoʻū i ka wai ma kahi o 20 mau minuke a hoʻokahe maikaʻi ma mua o ka pā ʻana.

4. ʻO ka tī vegan keʻokeʻo

ʻO kahi tī maikaʻi Vegan kahi koho maikaʻi no nā meaʻai a me nā mea ukali, me ka hoʻohana ʻia no ka hoʻopiha ʻana i nā mea ʻē aʻe.

Nā Pono:

• 125g o macadamia (kuʻu ʻia i ka pō a ninini ʻia);
• 125 g o nā nut cashew (i hoʻopulu ʻia i ka pō a ninini ʻia);
• 1 punetēpu o ka paʻakai;
• 2 punetēpu o ka lemona;
• 2 punetēpō o ka hū hānai flakes;
• 2 punetēpō o ka pauka onion.

Hoʻomākaukau hoʻomākaukau:

I ka mea hana, e kuʻi i nā pahu pahu a hiki i ke kiko o nā ʻāpana liʻiliʻi. Hoʻohui i nā mea i koe me 180 ml o ka wai, a kuʻi hou i ka mea hana a hiki i ka laulima a me ka momona.

5. ʻAilona mayonnaise

Nui ka momona o ka Avocado mayonnaise i nā momona momona maikaʻi e kōkua ai e hoʻonui i ka maikaʻi o ke kōkōkō a pale aku i ka maʻi maʻi ʻōpū. Hiki ke hoʻohana ʻia i nā sandwiches a i ʻole he saladi a me ka lole pasta.

Nā Pono:

• 1 avokado palaoa waena;
• 1/2 kīʻaha o ka pāhiri ʻokiʻoki;
• 2 punetēpō o ka sinapi melemele;
• 2 punetēpō o ka wai lemon;
• paʻakai e ʻono;
• 1 kālika o ke kālika me ka ʻōpala ʻole (pono ʻole);
• 1/2 kīʻaha o ka aila puʻupaʻa keu.

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā meaʻai āpau i ka blender a mālama i ka mayonnaise i loko o ka pahu hau.

6. ʻO ka pate Vegan: humpus chickpea

He pate momona loa ʻo Hummus a waiwai i ka protein mai nā pīpī. He koho maikaʻi loa e ʻai me ka toast, crackers a pālahalaha ma ka berena ma ke ʻano he meaʻai kāwili.

Nā Pono:

• 2 mau kīʻaha moa moa i kuke ʻia;
• ½ kiaha o ka moa i ka wai kuke a ʻoi aku paha, inā pono;
• 1 punetune o tahini (ponoʻole);
• 1 wai lemon;
• 2 punetune o ka ʻaila ʻoliva;
• 1 pūpū o ka pāhiri;
• 1 teaspoon o ka paʻakai;
• 1 kālika o kālika kālua ʻia;
• pepa ʻeleʻele e ʻono ai;
• 1/2 teaspoon o ke kumino.

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā meaʻai āpau i ka blender, e hoʻonui i ka nui o ka wai kuke, inā pono, e paʻi maikaʻi. Hoʻopau ma ka hoʻohui ʻana i nā mea ʻala e like me ka aila ʻoliva, ka pāhiri, ka paprika ʻono, ka pepa ʻeleʻele a me ka paʻakai e ʻono.

7. Pākaʻa Vegan

No ka hana ʻana i kahi barbecue vegan ʻono a momona hoʻi, hiki iā ʻoe ke hoʻohana i nā mea hou aʻe:

• Tofu;
• Nā Haualū;
• Mīkini a me ka soy sousage;
• Hoʻokiʻoki ʻia ka hua moa i nā pahu;
• Hoʻokiʻoki nā ʻaka i ka hapalua a i ʻole me ka peel, e hele i ka barbecue a loaʻa i kahi ʻono momona;
• Pākuʻi pepa i hoʻopili ʻia;
• Kāloti i nā pahu nui;
• Kāpala;
• Zucchini;
• Broccoli;
• Pod;
• Pāpaʻa palaoa;
• Tomato hua ʻole;
• Nā hua e like me ka ʻāpala, ka paina a me ka peach.

Hoʻomākaukau hoʻomākaukau:

ʻO ka tofu i hoʻolapalapa ʻia, nā hua moa a me ka ʻono soy ma ka pā. Hiki ke hoʻomoʻa ʻia i nā mea kanu āpau, ʻo ka pepa hoʻi i hoʻopiha ʻia me ka tī, e hoʻoheheʻe ʻia i ka wela. Hoʻohui ʻia, hiki ke ʻai maka ʻia nā lauʻai i ke ʻano o ka salakeke, a hiki ke hoʻohana ʻia ka berena kālika e hele pū me nā meaʻai vegan.

8. ʻO Vegan brigadeiro

Wikiwiki a maʻalahi ka hana ʻana o ka vegan brigadeiro, akā pono pono i ka hoʻohaʻahaʻa a ʻai ʻole i ka nui i mea e hōʻalo ai i ka nui o nā calorie mai nā mea momona.

Nā Pono:

• 1 kīʻaha kō demerara;
• 1/2 kīʻaha o ka wai hoʻolapalapa;
• 3/4 kīʻaha oatmeal;
• 2 punetēpō o ka palaoa koko.

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ke kō i loko o ka blender me ka wai e hoʻolapalapa ana ma kahi o 3 mau minuke, a hoʻohui i ka oatmeal a laila, e kuʻi ana ma kahi o 2 mau minuke a hiki i ka loaʻa ʻana o ka kirimalu momona, me ke kūlike o ka waiū paʻa. E hana i ka brigadeiro, e kāwili wale i ka waiū kope me ka koko a lawe mai i ke ahi a paila a puka i waho o ka pā.

9. ʻO Vegan Pancake

ʻO kēia kahi meaʻai maʻalahi no ka pancake vegan, hiki ke hoʻohana ʻia ma ke kumu no nā pancake ʻono i lawelawe ʻia no nā meaʻai māmā a i ʻole kakahiaka, e hoʻohana ana i nā hoʻopihapiha e like me ka jelly hua, ka meli a i ʻole nā ​​huaʻai hou, no ka laʻana.

Nā Pono:

• 1 kīʻaha o ka waiū mea kanu;
• 1 kahi teaspoon o ka pauka paina;
• ½ kīʻaha palaoa a palaoa paha;
• 1 maiʻa.

Hoʻomākaukau hoʻomākaukau:

Pepehi i nā mea hoʻohui āpau i ka blender a hiki i ka laumā. E hoʻohana e pili ana i 2 punetēpō o ka palaoa no kēlā me kēia pancake, i pono e hana ʻia i loko o ka pā palai ʻole a i hamo ʻia hoʻi ma mua, a e hoʻomoʻa i kahi ahi liʻiliʻi ma nā ʻaoʻao ʻelua.

10. Kāpena kāloti karoti a me ka ʻāpala

ʻO ka palaoa vegan maka, waiwai i nā minelala, calcium, magnesium, potassium, hao a me zinc. ʻO ka carob pū me ka cocoa pauka, hoʻomanaʻo i ka caramel.

Nā Pono:

• 2 mau ohia i ohia a ihi ia;
• 2 kāloti peeled a me grated;
• 115 g o nā nati;
• 80 g o ka niu maloʻo maloʻo;
• ½ teaspoon o ke kinamona;
• 2 punetēpō o ke kaʻa;
• 2 punetēpō o ka waiū koko maka;
• 1 paina o ka paʻakai kai;
• 150 g hua hua waina;
• 60 g o ka meli maloʻo (pulu no 15 mau minuke a ninini ʻia);
• 60 g o nā lā i kau ʻia (pulu no 15 mau minuke a ninini ʻia);
• ʻAlani ʻalani peeled.

Hoʻomākaukau hoʻomākaukau:

I loko o kahi pola, e kāwili i nā ʻāpala a me nā kāloti, nā nati, ka niu, ka carob pauka, ka cocoa maka, ke kinamona, ka paʻakai a me nā hua waina. I ka mea kāwili, kāwili i nā ʻoma melemele i pulu ʻia, nā lā a me nā ʻalani, a loaʻa ka palaoa. A laila, hamo i kahi pā puni 20 knm me ka pepa pepa, kāomi i ka palaoa i loko o ka ipu hao a hoʻomaʻalili no 3 mau hola.

11. Keke kokoleka Vegan

ʻO ka keke kokoleka Vegan, me ka ʻole o ke kō, waiwai i ka calcium, hao, zinc a me omega 6.

Nā Pono:

Kaka

• 200 g o nā lā pitted maloʻo;
• 2 mau kīʻaha palaoa palaoa;
• 3 punetēpō o ka koko maka;
• 1 punetēpō o ka palaoa kālua;
• 1 teaspoon o ka palaoa bakena;
• 1, nā kīʻaha o ka waiū mea kanu;
• 4 punetēpō o ka aila niu;
• 1 kahi teaspoon o ka wai lemon.

Kaupaku

• 1 punetēpō o ka māno palaoa;
• 7 teaspoon o ka koko;
• 1 kīʻaha o ka waiū ʻalemona.

Hoʻomākaukau hoʻomākaukau:

Pasta: ʻokiʻoki i nā lā i kahi mīkini, a laila kāwili i nā mea pono āpau me kahi puna. Hoʻomoʻa i kahi umu i preheated ma 180 ° C no 30 mau minuke.

Kaupaku: E hoʻonā i ka starch kānana i ka waiū huʻu anuanu, e hoʻowali me kahi hui, kāwili ʻia me ka koko a hoʻolapalapa no 5 mau minuke. Ma hope o ka hoʻomehana ʻana, lawelawe ma luna o ka keke.