Cov xov xwm zoo yog tias nrog kev muaj koob meej ntawm veganism, khw muag khoom tau pib coj nyiaj txiag ntau dua hauv tsev vegan hom rau kev ua lag luam. Ua rau koj tus kheej cov zaub mov los ntawm kos yog qhov zoo siab tsis yog nrog kev tshawb pom tshiab ua noj, tab sis kuj muaj txiaj ntsig kev noj qab haus huv - npaj ua kua zaub, kua ntses thiab cov nqaij hloov pauv tuaj yeem muaj cov ntsev thiab suab thaj ntau.
Peb tshawb nrhiav qhov twg los khaws ntau yam khoom noj thiab pom qee qhov kev xaiv vegan zoo ntawm pob nyiaj siv.
Ceev thiab Noob
Nrhiav 100% tus kheej hom txiv ntoo butters. Ua tsaug rau qhov nrov nrov ntawm cov khoom muaj protein ntau, txiv ntoo butters tuaj yeem pheej yig heev. Tab sis tiv thaiv kev xav kom yuav lawv hauv ntau - txiv ntoo butters tuaj yeem ua rau rancid.
Tag nrho cov txiv ntoo tuaj yeem pheej yig dua rau 100 grams hauv cov khw muag khoom noj hauv lub tebchaws ntau dua li hauv cov khoom noj khoom haus, txawm hais tias muaj lub sijhawm zoo uas koj yuav yuav ntau tshaj qhov koj xav tau tam sim ntawd. Koj tuaj yeem khov txiv ntoo (tshwj xeeb yog cov luv nqi) kom lawv tshiab ntev dua. Tsis txhob ntshai hloov cov txiv ntoo pheej yig dua hauv cov zaub mov txawv. Almonds, txiv laum huab xeeb, thiab cashews yog pheej yig dua li pecans, pistachios, thiab ntoo thuv ceev. Qhov pheej yig tshaj plaws yog kev sib xyaw ntawm cov txiv ntseej tws.
Av flaxseed yog lub qe hloov zoo. Kev yuav cov noob hauv av npaj yuav raug nqi ob zaug ntau npaum li kev sib tsoo koj tus kheej hauv kas fes grinder. Ib qho me me kuj tuaj yeem ua rau hauv lub tshuab ua kua txob. Tus nqi ntawm lub tshuab kua txob yog yuav luag ib nrab ntawm lub tshuab hluav taws xob kas fes. Tab sis lub kas fes grinder yuav them sai sai rau nws tus kheej, vim nws kuj yog qhov zoo rau kev sib tsoo cov txuj lom.
Ua noj tus kheej
Semi-tiav khoom, txawm tias vegan, tseem yog tib yam khoom semi-tiav lawm. Lawv muaj pes tsawg leeg yog sau nrog cov khoom xyaw tsis paub lossis muaj ntsev thiab qab zib ntau dhau. Tau kawg, cov khoom npaj ua tiav tuaj yeem yooj yim, thiab qee cov pob khoom cog lus tias yuav txuag nyiaj, tab sis nyob rau hauv ntev lawv yuav raug nqi ntau dua li cov khoom siv hauv tsev.
Qhov tseeb, koj yuav xav tau cov txheej txheem thev naus laus zis. Lub immersion blender yog qhov tsim nyog peev, tshwj xeeb tshaj yog ib qho nrog cov khoom noj me me. Koj tuaj yeem tau los ntawm tus nqi pheej yig, lossis siv me ntsis ntxiv thiab paub tseeb tias koj tuaj yeem zom txhua yam.
Siv ib rab diav, koj tuaj yeem ua vegan mayonnaise los ntawm aquafaba magic kua hauv 10 vib nas this. Tsuas yog sib tov dej los ntawm cov kaus poom chickpeas los yog cov khoom seem ntawm kev ua noj nrog ob peb tablespoons roj zaub, ntsev, vinegar thiab mustard. Aquafaba kuj ua rau cov meringues qab thiab mousses, ua rau lub khob noom cookie thiab pab khi lub khob noom cookie.
Lwm txoj hauv kev rau zib ntab tuaj yeem yog tus nqi kim, yog li xav txog kev hloov nws nrog ib pinch ntawm cov suab thaj xim av hauv cov zaub mov txawv. Tsis muaj pov thawj tias txhua hom piam thaj zoo dua (lossis phem dua) rau peb txoj kev noj qab haus huv dua li lwm tus, yog li tsis txhob poob rau gimmicks ntawm thiaj li hu ua "natural" khoom qab zib.
Kev yuav khoom noj
Yog tias koj tuaj yeem mus ntsib cov khw muag khoom Esxias, ces qhov no yog qhov chaw zoo tshaj plaws los nqis peev hauv koj cov khoom muag uas yuav pab koj tawm lub sijhawm. Kev siv nyiaj me me txhua lub lim tiam ntawm cov txuj lom, kua ntses, thiab pastas yuav muab sijhawm rau koj tam sim ntawd los ua kom paub ntau yam tsis paub kawg ntawm cov zaub mov yooj yim thiab yooj yim vegan. Miso, kua ntses, nplej vinegar, tahini, nceb qhuav, tamarind seaweed thiab chili sauce yuav ntxiv tsw rau koj lub neej thiab raug nqi tsawg dua nyob rau hauv lub tsev muag khoom. Koj tuaj yeem sib tov hauv koj tus kheej cov txuj lom kom tsis txhob muaj kev ntxias kom siv cov kua ntses ntim.
Hauv cov khw muag khoom zoo li no, xaiv ntau yam sib txawv ntawm cov nplej thiab ntev nplej, cereals, legumes, noodles thiab hmoov tsis ntau kim dua li tib hom khoom hauv lub tsev loj. Qos yaj ywm starch, pob kws hmoov thiab cassava starch siv los hloov lub qe yog feem ntau pheej yig dua hauv cov khoom noj Esxias.
Koj tuaj yeem nrhiav cov roj txiv maj phaub pheej yig ntawm no. Refined txiv maj phaub roj yog pheej yig dua (thiab muaj cov txiv maj phaub tsw) dua li cov txiv maj phaub roj uas tsis muaj roj. Tab sis nws yuav tsum tau muab sau tseg tias txiv maj phaub roj yog ib qho khoom noj uas tsim nyog thaum koj xav tau cov rog rog. Koj tseem tuaj yeem kib rau ntawm ntau qhov sib xyaw ntawm cov txiv ntseej, rapeseed lossis lwm yam roj zaub.
Tsis tas li ntawd hauv khw Esxias koj tuaj yeem yuav cov khoom vegan nthuav. Cov kaus poom jackfruit yog qhov zoo rau kev qhwv hauv flatbread / pita qhob cij los yog ua rau lub tsho ci qos yaj ywm. Qhov ntau yam ntawm tofu yog staggering (tsuas yog xyuas kom meej tias tsis muaj ntses ntses hauv cov khoom marinated). Yog hais tias koj xav txuag nyiaj, yuav unleavened tofu thiab marinate nws tus kheej. Silky tofu yog tsim rau whipping rau hauv mousses thiab txawm ncuav mog qab zib, thaum khov tofu yog zoo dua rau do kib.
Roasted nplej gluten hu ua seitan tuaj yeem ua tiav nrog cov noodles los yog siv rau stew, chili los yog do-fry, thiab nws kuj muaj protein ntau.
Cov khoom noj mis
Qhov koj yuav tsum tau nqis peev hauv yog cov mis nyuj cog, txawm tias nrhiav ib qho uas koj nyiam thiab ua haujlwm zoo nrog koj cov tshuaj yej, kas fes, cereal thaum sawv ntxov lossis muesli tuaj yeem ua kom yuam kev. Nco ntsoov xaiv cov calcium-fortified cog-raws li cov mis nyuj thiab ua tib zoo mloog rau ib qho ntxiv.
Cov nqi rau cov tsis yog mis nyuj yogurts tuaj yeem ua tau zoo, tab sis cov kua txiv hmab txiv ntoo dawb yog feem ntau pheej yig hauv khw muag khoom. Yog tias koj tsis yog tus kiv cua ntawm soy yogurt, koj tuaj yeem sim ua koj tus kheej. Noj cov mis nyuj uas koj nyiam cog thiab ntxiv qee qhov pib. Tom qab cov nuj nqis pib no, koj tuaj yeem siv koj tus kheej yogurt nyob rau txhua pawg tshiab. Tab sis koj yuav tau siv qee lub sij hawm thiab cov khoom kom txog thaum koj hloov daim ntawv qhia rau koj nyiam.
Txiv maj phaub sib txawv ntawm tus nqi thiab zoo, nrog rau qee yam khoom uas muaj cov txiv maj phaub me me uas xav tsis thoob. Tus nqi kuj tsis yog qhov qhia txog qhov zoo. Txheeb xyuas qhov feem pua ntawm cov txiv maj phaub hauv qhov muaj pes tsawg leeg ua ntej yuav. Ib qho thaiv ntawm txiv maj phaub qab zib tuaj yeem siv los hloov cov txiv maj phaub mis hauv cov zaub mov los ntawm kev ua kom yaj me ntsis ntawm ib lub sij hawm hauv dej kub. Cov txiv maj phaub mis nyuj tseem tuaj yeem khov vim tias nws tawg sai heev hauv lub tub yees.
Txhua hnub muaj ntau thiab ntau hom vegan cheeses. Tab sis yog tias koj xav tau nplua nuj, cheesy tsw, yuav cov khoom noj khoom haus qhuav poov xab. Sib tov lawv nrog breadcrumbs rau crunchy, cheesy toppings, los yog ntxiv rau cov kua ntses, zaub, thiab kua zaub. Cov saj yog qhov txaus nyiam heev thiab cov poov xab tuaj yeem muaj zog nrog vitamin B12.
Taum thiab Lentils
Taum thiab lentils yog vegan cov phooj ywg zoo tshaj plaws, muab pheej yig, txaus siab protein. Cov taum qhuav thiab cov kaus poom tsis txawv ntau npaum li tus nqi hauv khw loj. Cov taum qhuav yog yooj yim dua nqa mus tsev, thiab taum nyoos los yog chickpeas yuav luag ob npaug ntawm qhov loj thaum siav, yog li 500-gram pob muab qhov sib npaug ntawm plaub lub kaus poom. Qhov no yog ib nrab ntawm tus nqi ntawm cov khoom noj khoom haus pheej yig tshaj plaws. Yog tias koj tab tom yuav lawv kom yooj yim, sim tsuas yog boiling ntau legumes thiab khov lawv. Thaum khov, lawv ua noj sai heev.
Cov kaus poom zaub mov muaj ntau yam nqi sib txawv, yog li kev yuav lawv hauv cov pob loj (txiv lws suav, zaub, legumes) thaum lawv muag yog txoj hauv kev zoo tshaj plaws kom txuag tau nyiaj, vim lawv khaws cia ntev heev thiab tuaj yeem ua ke txhua lub sijhawm. .
Txiv hmab txiv ntoo thiab zaub
Noj cov txiv hmab txiv ntoo tshiab thiab zaub kom ntau yuav tsum yog ib feem ntawm koj cov khoom noj txhua hnub. Qee cov khoom zoo dua mus yuav hauv khw lossis hauv khw zaub. Yog li, zaub ntsuab, avocados, citrus thiab txiv hmab txiv ntoo raws caij nyoog feem ntau pheej yig dua hauv khw.
Txo cov khoom pov tseg yog txoj hauv kev zoo tshaj plaws los ua kom cov nqi tsim khoom tshiab. Kho cov qhiav, tshuaj ntsuab, pesto, kua txob thiab koj tuaj yeem siv tau thaum koj xav tau. Koj tuaj yeem ua ib pawg loj ntawm cov kua zaub los ntawm kev siv ntau cov khoom xyaw seem thiab tom qab ntawd khov nws. Txoj kev no koj txuag tau zaub uas tsis khov zoo ntawm nws tus kheej. Yog tias koj muaj lub tub yees me me, tej zaum koj yuav tau mus kav ntau zaus thiab me me.