Nhau dzakanaka ndedzekuti nekuwedzera kukurumbira kweveganism, zvitoro zviri kutanga kuunza mamwe bhajeti-inoshamwaridzika mu-house vegan brands kumusika. Kugadzira chikafu chako kubva pakutanga kunonakidza kwete chete nezvitsva zvitsva zvekubika, asiwo nehutano hunobatsira - soups yakagadzirwa, sosi uye zvinotsiva nyama zvinogona kunge zvine munyu wakawanda uye shuga.
Isu takatsvaga kwatingaisa pazvikafu zvakasiyana siyana uye takawana mamwe makuru evegan sarudzo pabhajeti.
Nuts uye Mbeu
Tsvaga 100% wega brand nut butters. Nekuda kwekukura kukuru kweichi chigadzirwa cheprotein chakakwira, nut butters inogona kunge isingadhure. Asi dzivisa chido chekuvatenga muhuwandu - nut butters inogona kuenda rancid.
Nzungu dzese dzinogona kuchipa pamagiramu zana muzvitoro zvekubikira munyika pane muchikamu chekubheka, kunyangwe paine mukana wakanaka wekuti uchatenga zvakawanda kupfuura zvaunoda ipapo ipapo. Iwe unogona kuomesa nzungu (kunyanya kudzikisira iwo) kuti urambe uri mutsva kwenguva refu. Usatya kutsiva nzungu dzakachipa mumabikirwo. Maarumondi, nzungu, uye cashews zvakachipa zvikuru kupfuura pecans, pistachios, uye pine nzungu. Inonyanya kudhura misanganiswa yenzungu dzakachekwa.
Ground flaxseed inzvimbo yakanaka yezai. Kutenga mbeu yepasi yakagadzirwa inodhura zvakapetwa kaviri kupfuura kuzvikuya iwe pachako muguyo rekofi. Chidimbu chidiki chinogonawo kugadzirwa muchigayo chemhiripiri. Mutengo wechigayo chemhiripiri inenge hafu yemagetsi ekukuya kofi. Asi grinder yekofi ichakurumidza kubhadhara pachayo, sezvo yakanakawo pakukuya zvinonhuwira.
Kuzvibikira
Semi-akapedza zvigadzirwa, kunyangwe vegan, zvichiri zvakafanana semi-apedzwa zvigadzirwa. Kuumbwa kwavo kuzere nezvinhu zvisinganzwisisike kana zvine munyu wakawandisa uye shuga. Ehe, zvigadzirwa zvakagadzirirwa zvinogona kuve nyore, uye mamwe mapakeji anovimbisa kuchengetedza kwakakosha, asi nekufamba kwenguva ivo vanozodhura kupfuura epamba.
Muchokwadi, iwe ungangoda seti yetekinoroji. Kunyudza blender kudya kwakakodzera, kunyanya ine chikafu chidiki chekugadzira. Iwe unogona kupfuura ne-blender isingadhuri, kana kupedza zvishoma uye iva nechokwadi chokuti unogona kugaya chero chinhu chipi zvacho.
Uchishandisa blender, unogona kugadzira vegan mayonnaise kubva aquafaba magic liquid mumasekonzi gumi. Ingovhenganisa mvura kubva kune chickpeas kana kuti yakasara kubva pakubika nemapupuni mashomanana emafuta emichero, munyu, vhiniga nemasitadhi. Aquafaba inogadzirawo zvinonaka meringues uye mousses, inoita makeke ereruke uye inobatsira kusunga cookie mukanyiwa.
Dzimwe nzira dzehuchi dzinogona kudhura, saka funga kuitsiva nepuniki yeshuga yebrown mumabikirwo. Hapana humbowo hunoratidza kuti chero rudzi rweshuga rwuri nani (kana kuti rwakaipisisa) kune hutano hwedu kupfuura vamwe, saka usawira kune gimmicks yezvinonzi "zvakasikwa" shuga zvigadzirwa.
Kutenga girosari
Kana iwe ukakwanisa kushanyira chitoro cheAsia, saka iyi ndiyo nzvimbo yakakwana yekuisa mari mune yako hesiti inozokubhadhara iwe nguva nenguva. Kushandisa mari shoma svondo rega rega pane zvinonhuhwirira, sosi, uye pastas zvinokupa iwe nekukurumidza mukana wekuziva isingaperi yakasiyana-siyana yekukurumidza uye nyore vegan mabikirwo. Miso, soy muto, vhiniga yemupunga, tahini, howa hwakaoma, tamarind seaweed uye chili muto zvichawedzera kunaka kuhupenyu hwako uye zvinodhura zvishoma pane muchitoro. Iwe unogonawo kusanganisa muzvinonhuwira zvako kuti udzivise muedzo wekushandisa sosi dzakaputirwa.
Muzvitoro zvakadaro, kusarudzwa kwakasiyana-siyana kwemarudzi akasiyana uye akareba zviyo mupunga, zviyo, nyemba, noodles uye hupfu hazvina kudhura zvakanyanya kudarika mhando imwechete yezvigadzirwa muchitorosi. Mbatatisi sitachi, hupfu hwechibage uye mufarinya unoshandiswa sechinzvimbo chezai zvinowanzochipa mumagirosari ekuAsia.
Iwe unogona zvakare kuwana isingadhure kokonati mafuta pano. Yakanatswa kokonati mafuta inokwanisika (uye ine zvishoma kokonati flavour) pane isina kucheneswa kokonati mafuta. Asi zvinofanirwa kucherechedzwa kuti kokonati mafuta chinhu chakakodzera chekubika kana iwe uchida mafuta akasimba. Iwe unogona zvakare fry pane imwe bhajeti musanganiswa wemuorivhi, rapeseed kana chero imwe yemiriwo mafuta.
Zvakare muchitoro cheAsia unogona kutenga zvinonakidza vegan zvigadzirwa. Jackfruit yemumagaba yakanakira kuputira muflatbread / pita chingwa kana sekuzadza bhachi rakabikwa mbatatisi. Izvo zvakasiyana-siyana zve tofu zvinokatyamadza (ingoita shuwa kuti hapana muto wehove muchigadzirwa chemarinated). Kana iwe uchida kuchengetedza mari, tenga tofu isina mbiriso uye marinate iwe pachako. Silky tofu inokodzera kukwapura mumamouse uye kunyange makeke, nepo tofu yakasimba iri nani pakukuchidzira.
Goroti yakakangwa inonzi seitan inogona kupetwa zvakabudirira nema noodles kana kushandiswa kuita stew, chili or stir-fry, uye inewo mapuroteni akawanda.
Dairy dzimwe nzira
Chaunofanirwa kuisa mari mariri mukaka wakavakirwa pakudyara, kunyangwe kuwana waunofarira uye unoshanda zvakanaka netii yako, kofi, zviyo zvemangwanani kana muesli zvinogona kuve zvinonyengera. Nguva dzose sarudza calcium-fortified plant-based milk uye teerera kune yakawedzerwa.
Mitengo yeyoghurts isiri-mukaka inogona kunakidza, asi plain soy yogurt inowanzova isingadhuri mumasupamaketi. Kana iwe usiri fan we soy yogurt, unogona kuedza kugadzira yako. Tora mukaka waunofarira wechirimwa uye wedzera imwe yekutanga. Mushure meiyi yekutanga mari, iwe unozogona kushandisa yako yega yega yoga yega yega yega batch itsva. Asi iwe unozofanirwa kupedza imwe nguva uye zvigadzirwa kudzamara wagadzirisa resipi kune zvaunoda.
Mukaka weCoconut unosiyana mumutengo uye mhando, paine zvimwe zvigadzirwa zvine coconut diki zvinoshamisa. Mutengo hausiwo chiratidzo chehutano. Tarisa chikamu chekokonati mukugadzirwa usati watenga. Chivharo chekokonati cream chinogona kushandiswa sechinotsiva mukaka wekokonati mumabikirwo nekunyungudika zvishoma pane imwe nguva mumvura inopisa. Mukaka wekokonati wasara unogona kuomeswa nechando sezvo uchiparara nekukurumidza mufiriji.
Zuva nezuva kune akawanda uye akawanda marudzi evegan cheeses. Asi kana iwe uchida hupfumi, cheesy flavour, tenga mbiriso yakaoma yekudya. Zvisanganise nezvimedu zvechingwa zvezvimedu, cheesy toppings, kana kuwedzera kune sosi, miriwo, uye muto. Kuravira kunonakidza uye mbiriso inogona kusimbiswa nevhitamini B12.
Bhinzi nenyemba
Bhinzi nenyemba ishamwari dzepamoyo dzevegan, dzinopa mapuroteni asingadhure, anogutsa. Bhinzi dzakaomeswa uye dzemumagaba hadzina kusiyana zvakanyanya mumutengo muzvitoro zvikuru. Bhinzi dzakaomeswa zviri nyore kutakura kumba, uye bhinzi mbishi kana pizi dzinenge dzakapetwa kaviri kana dzabikwa, saka pasuru ye500-gram inopa zvakaenzana nemagaba mana. Iyi ihafu yemutengo wezvokudya zvisingadhuri zvemumagaba. Kana uri kuzvitenga kuti zvikuitire nyore, edza kungobika mamwe ma legumes uye nechando. Kana dzaoma chando, dzinobika nekukurumidza.
Zvokudya zvemumagaba zvine mutengo wakasiyana, saka kuzvitenga mumapasuru makuru (matomatisi, miriwo, nyemba) pazvinenge zviri kutengeswa ndiyo nzira yakanakisisa yekuchengetedza mari, sezvo zvakachengetwa kwenguva yakareba uye zvinogona kugara zvichiuya zvakanaka. .
Zvibereko nemiriwo
Kudya michero nemiriwo mitsva yakawanda kunofanirwa kuve chikamu chekudya kwako kwezuva nezuva. Zvimwe zvigadzirwa zviri nani kutenga mumusika kana muzvitoro zvemuriwo. Saka, magreens, avocados, citrus uye mwaka michero inowanzova yakachipa pamusika.
Kuderedza marara ndiyo nzira yakanakisa yekuwedzera mutengo wezvigadzirwa zvitsva. Isai ginger, herbs, pesto, chili uye unogona kuzvishandisa paunenge wavakuda. Iwe unogona kugadzira batch hombe yesobho nekushandisa zvakasiyana-siyana zvakasara zvinosanganiswa uye wobva waomesa. Nenzira iyi unochengetedza muriwo usingaonde zvakanaka uri woga. Kana uine firiji diki, ungangoda kutenga kakawanda uye nemari shoma.