6 kayan lambu mai ban sha'awa na vegan

Kun taba so ku zama mai cin ganyayyaki? Tare da wadannan girke-girke - kawai kuna son shi. Duk wani mai cin gashi ya san ya canza dabi'unsu, yana buƙatar ɗan lokaci, maypower da girke-girke na ainihin jita-jita da zai zama sauƙin shirya. Thomas Campbell a cikin littafinsa "Nazarin Sinanci a aikin" ya bayyana shirin kwanaki 14 don sauyawa daga abinci mai kyau don cin abinci mafi kyau kuma ya rubuta girke-girke don jin dadi. A ranar cin cin ganyayyaki, muna bayar da su don samar da kayan aikinku tare da wadannan jita-jita.

1. Muesli Dr. Campbell Wadannan furanni mai cin nama suna cike da madara mai madara, dafa shi da 'ya'yan itatuwa da kuma flaxseed ƙasa, kuma za ku sami man fetur mai kyau duk safiya. Bayan 'yan mintoci kaɗan sun ciyar a kan abinci - kuma kuna da yawa, mai yawa karin kumallo. Yi hannun babban tankin ajiya na muesli mai lamba. Lokacin hani - minti 10.

   Sinadaran

   • 1200 grams na oatmeal
   • 1/4 kofin walnuts yankakken
   • 1/4 kofin almond
   • 1/4 kofin finely yankakken kwanakin
   • 1 kopin raisins

   Cooking

   1. Hada dukkanin sinadirai a babban kwano ko babban kwano wanda za ku adana muesli.
   2. Ajiye a cikin akwati da aka rufe don har zuwa watanni biyu.

2. Mafi kyau a cikin duniya burodin burodi Wannan gurasa yana da amfani mai mahimmanci - rigakafin cututtukan zuciya. Za a iya yin wannan gurasar m, marar yisti daga dukan alkama gari ba tare da man fetur ba a cikin kayan dafa abinci. Musamman mai kyau gurasa a cikin hanyar toast. Lokaci na shirye-shiryen - minti 10 na daya burodi. Lokacin yin burodi - 1 awa minti 10.

   Sinadaran

   • 1 da 1/4 kofin cikakken alkama
   • 1 kofin sha'ir ko gurba gari
   • 1 teaspoon yin burodi foda
   • 1 teaspoon yin burodi soda
   • 1 teaspoon ƙasa kirfa
   • 3 kananan banana mai kyau ko 2 manyan
   • 1 Can of baby creamy puree ko 1/2 kofin apple miya
   • 1/3 kofin (ko žasa) na maple syrup, zuma ko sukari
   • 1 kwai canza (1 tablespoon na ƙasa flaxseed gauraye da 1 tablespoon na ruwa ko 11/2 tablespoons na kwai maye gurbin tare da 1 tablespoon na ruwa)
   • 1/2 kofin raisins
   • 2 teaspoons na vanilla cire
   • 1/4 kofin oatmeal, almonds ko madara mai yisti
   • 1 teaspoon lemun tsami ruwan 'ya'yan itace

   Cooking

   1. Yi la'akari da tanda zuwa 175 ° C.
   2. A cikin babban kwano, hada gari, dafaffen foda, soda burodi da kirfa.
   3. A cikin kwano, ku yi banana puree. Hada sauran sinadaran tare da ayaba.
   4. Ƙara ƙaramin ruwa a cikin ruwan da ke da kyau. Zuba jimlar da aka samu a cikin tukunyar burodi na 25 × 15 centimeters da gasa na minti 70 ko duba shiri na toothpick (idan ba ya bar kullu a kan fashewa, burodi a shirye).

3. Rice pudding tare da cardamom da raisins Wannan shinkafar shinkafa ne mai kyau duka a matsayin kayan zaki da kuma a cikin nau'i na babban tasa, idan an shirya ta daga dukkan hatsi tare da madara mai madara da kuma jin dadi kadan. Rage lokaci na cin abinci ta hanyar tafasa shinkafa a gaba, ko kuma ka ɗauki gilashin gilashin shinkafa da aka dafa a baya. Lokaci na shirye-shirye - awa 1 minti 10, ciki har da dafa abinci shinkafa.

   Sinadaran

   • 1 kofin shinkafa mai launin ruwan kasa (ƙananan hatsi, hatsi, basmati ko jasmine)
   • 2 kofuna na ruwa
   • 1/2 teaspoon ƙasa cardamom
   • 1 teaspoon ƙasa kirfa
   • 1/2 kofin raisins
   • 1/3 kofin finely yankakken almonds (idan ake so)
   • 2 kofuna waɗanda aka maye madara
   • 4 kwanakin - cire kasusuwa
   • 1 teaspoon na vanilla cire (ko tsaba daga 1 vanilla pod)

   Cooking

   1. A cikin babban saucepan, haɗa shinkafa tare da ruwa kuma kawo zuwa tafasa. Rage zafi, rufe kuma dafa don minti 45-50 (dangane da irin shinkafa). Cire daga zafi kuma bar minti 10 karkashin murfi.
   2. Yayin da shinkafa shinkafa, a cikin kwano, hada katin kadam, kirfa, raisins da almonds (idan an yi amfani da su). A cikin wani abun ciki, hada madara, kwanakin da vanilla. Na ci karin kwanakin, zauren zai fara fitowa.
   3. Ƙara karamin rigar a cikin kwano tare da sinadaran ƙwayoyi da haɗuwa. Canja wuri a cikin wani sauya tare da shinkafa mai launin ruwan kasa, haxa da kyau kuma dafa a kan zafi kadan a cikin minti 10 don haɗuwa da dandano.
   4. Ku bauta wa dumi ko sanyi a cikin kayan zaki. Yi ado da ƙwanƙarar almond ko yankakken almond (idan an yi amfani da su).

4. Salatin Macaroni tare da barkono da chickpeas Wannan tasa ne mai gina jiki, mai ganewa kuma mai dadi, kuma babu wanda zai lura cewa babu man fetur a cikinta. Bugu da ƙari, yara kamar shi. Lokacin sayen kayan ado mara kyau a cikin shagon, tabbatar cewa akwai isasshen sukari a cikinta. Lokacin cin abinci - minti 20.

   Sinadaran

   • 450 grams duka duka macaroni daga alkama ko shinkafa
   • 2 manyan tumatir - a yanka a cikin cubes
   • 1 ja ko barkono mai launin kore - cire tsaba kuma a yanka a cikin cubes
   • 1/2 matsakaici ko manyan jan kwararan fitila - a yanka cikin cubes
   • 1 broccoli - yanke a cikin inflorescences kuma ɗauka da sauƙi tafasa don kamar wata
   • 425 grams na wake gwangwani - magudana da kuma kurkura
   • 425 grams na kaji mai tsami - drained kuma rinsed
   • 1 / 4-1 / 2 kofin sliced ​​ko dukan zaitun (idan an so)
   • 1 kofin ko fiye daga mafi ƙarancin mai ƙananan mai-mai tsami
   • Gishiri da barkono baƙi don dandana

   Cooking

   1. Tafasa da taliya bisa ga umarnin a kan kunshin, tsaftace ruwan, kurkura da ruwan sanyi kuma saka a cikin babban kwano. Ƙara tumatir, barkono mai kararrawa, albasa, broccoli steamed, wake, wake da zaituni (idan an yi amfani da su). Mix shi.
   2. Ruwan daɗaɗɗa da miya don alkama salatin da kuma cakuda kayan lambu. Mix shi. Ci gaba da ƙara miya da motsawa har sai salad ya rufe shi. Season tare da gishiri da barkono dandana. Ku ci a dakin da zafin jiki.

5. Saurin azumi na uku wake Daya daga cikin kwanciyar hankali mafi sauƙi a cikin shirinmu kuma a lokaci daya daya daga cikin mafi amfani. Akwai nau'o'in legumes da yawa, cike da fiber, furotin da sauran kayan gina jiki masu amfani. Yanke mai yawa ba lallai ba ne, zaka iya dafa abinci daga abinci mai daskarewa da abinci mai gwangwani. Miyan yana da kyau a kanta, amma kokarin yin aiki a kan shinkafa launin ruwan kasa: za ku sami tasa a cikin kwanon rufi. Lokacin cin abinci minti 45.

   Sinadaran

   • 1 matsakaici albasa - a yanka a cikin cubes
   • 4 cloves tafarnuwa - yankakken
   • 2 teaspoons kayan lambu broth
   • 425 grams na wake bean gwangwani - magudana da kuma kurkura
   • 425 grams na gwangwani ja wake - lambatu da kuma kurkura
   • 425 grams na kaji mai tsami - drained kuma rinsed
   • 400 grams na gwangwani crushed tumatir da jalapeño
   • 2 kofuna na kayan lambu mai daskarewa (masara, kore wake da / ko karas)
   • 1 teaspoon na paprika smoked
   • 1 teaspoon barkono barkono
   • 1 teaspoon tare da zane na dried faski
   • 1 teaspoon dried oregano

   Cooking

   1. A cikin babban tukunyar miya, shimfiɗa albasa da tafarnuwa a cikin broth a kan yanayin zafi kadan kamar yadda albasa ya zama m.
   2. Ƙara sauran sinadaran. Rufe kuma simmer na kimanin minti 30.

6. Kayan gwanin 'ya'yan itace Kayan gargajiya na gargajiya, da aka yi ado tare da' ya'yan itace masu amfani kuma baya dauke da cakuda mai laushi da man fetur mai tsabta. Yana riƙe da halaye ba tare da waɗannan sinadaran ba. Lokacin cin abinci minti 35.

   Sinadaran

   • 4 kofuna na berries; idan sun daskarewa, bari su narke (dauki blueberries, blackberries, raspberries ko cakuda)
   • 3 tablespoons maple syrup
   • 1 kofin dukan gari alkama
   • 4 tablespoons tefti ko launin ruwan kasa sugar
   • 1 teaspoon yin burodi foda
   • 1/2 kofin almond madara

   Cooking

   1. Don cikewa, sai ku kwashe tanda zuwa 200 ° C.
   2. A cikin babban kwano, hada berries da maple syrup. Yada a kan takardar burodi 23 × 23 centimeters.
   3. A cikin tanda daban don tushe, hada gari, daɗaɗa ko launin ruwan kasa da kuma yin burodi. Ƙara madara da dama.
   4. Ko da yake sanya wuri a kan berries (ba matsala, idan ba a rufe su ba) kuma gasa har sai launin ruwan kasa don kimanin minti 25. Bari shi kwantar da hankali na minti 10 kafin yin hidima.

Bisa ga littafin nan "binciken Sin a aikin."