Nuts
Nzungu chikafu chikuru chekuva nacho kumba kana kuenda newe kunoshanda, asi kunewo zvakawanda zvinoshandiswa zvenzungu mumabikirwo akasiyana siyana. Iwe unogona kugadzira yako almond kana cashew nut mukaka, pamwe nevegan cheeses separmesan.
Izvo zvakasiyana-siyana uye zvinogona kushandiswa munenge chero dhishi kana kuwedzerwa kumasosi se pesto uko pine nzungu ndiyo inonyanya kushandiswa.
Tofu
ndechimwe chezvokudya zviri nyore uye zvakasiyana-siyana kubika! Ichi chigadzirwa chakasiyana - chakaderera mumakori, asi chakanyanya kudya nekuda kwehuwandu hweprotein. Kunhuhwirira kwaro kunofamba zvakanaka nechero chinhu, uye mapuroteni ayo anoita kuti ive chikafu mumidziyo yakawanda yevegan uye yezvinomera.
Mbiriso yezvokudya
Vanodiwa nemavegan mazhinji, vanowedzera imwe cheesy flavour kune ndiro. Iwe unowanzovaona mumabikirwo akadai semac uye cheese kana sosi. Iwo akanakisa zvakare kumwaya mamwe madhishi.
Nutritional yeast inogadzirwa kubva ku deactivated yeast. Kune marudzi maviri embiriso: isina kusimbiswa uye yakasimbiswa. Mbiriso isina kusimbiswa haina mamwe mavhitamini kana zvicherwa. Izvo chete izvo zvakangogadzirwa nembiriso masero panguva yekukura. Yakasimbiswa mbiriso yekudya ine mavhitamini akawedzerwa kuwedzera kukosha kwekudya kwembiriso.
Chick-pea
Chickpeas inzvimbo yakanaka yeprotein uye makhahydrates, pamwe chete nefiber. Inogona kuwedzerwa kune curries, inoshandiswa kugadzira falafel uye hummus, uye aquafaba inogona kushandiswa kugadzira meringues nezvimwe ndiro.
Muriwo muto
Muto wemuriwo unowanzo gadzira kunhuhwirira kwezvikafu zvakawanda, senge soup, quinoa, kana couscous. Optionally, iwe unogona kutenga yakagadzirira-yakaomeswa-yakaomeswa yemiriwo muto kana kuita yako.