£ 3.49 no ka hale kūʻai no ka lawe ʻana i ka lā like - Ordr ma mua o 2 pm!

Ke alakaʻi Vegan ola

Navigation:

He aha ka Veganism?

No ke aha e lilo ai wau i mea ʻai?

Pehea e hoʻopili ai

Nā mea kōkua

ʻO Vegan Grocers

ideas

Nā hale ʻāina Vegan

hōʻuluʻulu manaʻo

 

He aha ka Veganism?

honua honua

ʻAʻoleʻai ka Veganism. He nohona.


I nā makahiki i hala aku nei, ua lilo kekahi mau mea kaulana mai ka poʻe ʻaleʻa i nā mea hoʻokani pila i mea vegan a ua maʻalahi ka hiki ʻana o nā huahana vegan. Ua hoʻoneʻe ka neʻe i ka nānā nui - ua lilo maoli ka veganism i mea hana maʻalahi a me ke kūʻai maikaʻi.


ʻO ka huaʻōlelo 'vegan' i hana mua ʻia ma 1944 e kahi hui liʻiliʻi o nā mea ʻai kipi kipi e makemake ana e hana hou aku a haʻalele iā Leicester Vegetarian Society ma ʻEnelani e hoʻokumu i ka Vegan Society. A ʻo ka ʻiʻo hoʻi, hoʻoholo lākou ʻaʻole e ʻai i ka waiū, nā hua a me nā huahana o ka holoholona. ʻO nā meaʻai kanu mea kanu wale nō. Ua hana nui lākou i nā loli ...


ʻOiai ʻo Vegan ka mea i ʻoi aku ma mua o ka ʻai ʻana i nā mea kanu, he ʻano ia o ka noho ʻana e kāpae i nā ʻano holoholona āpau a me ka hana ʻino - mai nā meaʻai a nā lole. Hoʻohana pinepine ʻia nā mea ʻai Veganism a me nā papa mea kanu e like me nā synonyms akā aia he ʻokoʻa.


No ke aha e lilo ai wau i mea ʻai?

 

Wahi a nā ʻepekema he nui ʻo ka lilo ʻana i vegan ke "ala nui hoʻokahi" e hōʻemi i kou hopena ma ka honua. Nui nā keu pono o ka vegan ma ke kaiapuni a me kou olakino. 

 

lokoino holoholona

ʻO ka pōmaikaʻi ʻoi loa o ka lilo ʻana i vegan ka pale ʻana i ka hoʻomāinoino holoholona a me ka hoʻohana ʻana ma ke ʻano he mea kanu nā mea ʻai āpau āu e ʻai ai a ola ʻoe i kahi ola manu ʻole. Inā makemake ʻoe e hōʻike i ke aloha i ka honua holoholona, ​​ʻo ka vegan ke ala i mua.

 

maikaʻi ka pilina

ʻO nā holoholona mahiʻai i ka nuipaʻi ke kumu o ka hopena maikaʻi o ke kaiapuni e pili ana i nā mea i hoʻokuʻu ʻia a me nā hōʻino o nā ākea.  

ʻai vegan

ʻOiai ʻo ka meaʻai vegan ʻaʻole ka manawa ʻoi loa ke koho olakino ma muli o ka ulu ʻana o ka meaʻai wikiwiki vegan. Eia nō naʻe, ʻo ka papaʻai vegan i hoʻolālā maikaʻi ʻia he waiwai i nā meaola a he nui nā pono olakino. Ua pili kekahi mau noiʻi i nā papaʻai vegan i ka hoʻohaʻahaʻa ʻana i ke koko, ka cholesterol a me nā manawa o ka maʻi puʻuwai. Aia kekahi mau loulou me ka veganism a me ka mālama ʻana i ka maʻi diabetes ʻano 2 a me kekahi ʻano o ka maʻi ʻaʻai. ʻO nā papaʻai mea kanu kanu ka waiwai i ka fiber, kahi mea kōkua i ka digestion. ʻO nā papaʻai vegan maikaʻi e hoʻopili i nā koho e like me nā hua piha, nā hua, nā hua, nā hua a me nā mea kanu, i piha i ka pulina maikaʻi, nā wikamina a me nā minelala.


Inā makemake ʻoe e ʻike i ka hōʻino ma ke ana piha o ka ʻai ʻana i ka ʻiʻo i ka nui, makemake wau e nānā i ka 'What The Health', alakaʻi ʻia e Kip Andersen lāua ʻo Keegan Kuhn. E ʻoluʻolu e ʻōkalakala loa kēia palapala kiʻi! Nui a hewahewa nā kumuhana hoʻopaʻapaʻa i kū pono no ka hoʻopaʻapaʻa no laila e nānā i ka ʻaoʻao ʻē aʻe o ka moʻolelo.

Pehea e hoʻopili ai

 

Ma mua o ke luʻu hohonu ʻana i ka pehea e hoʻomaʻa ai, makemake wau e hoʻomaʻemaʻe i ka kaʻao e pipiʻi ka lilo ʻana i vegan. Inā kūpono ʻoe e hoʻolālā hiki ke ʻoi aku ka liʻiliʻi no laila ʻo ka hoʻonui ʻana i kāu waihona meaʻai ʻaʻole ia he loli āu e hana ai.


Ke nānā nei ʻoe i kēia alakaʻi ke ala mua i kāu huakaʻi huakaʻi! Ma muli o nā hoʻohuli vegan he nui, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i kāu wikiwiki. I ka hapanui o nā manawa ʻaʻole kū ka hoʻololi holoʻokoʻa i ka pō - pono ka manawa no laila e hāmama ka noʻonoʻo a ʻike i nā mea e kūpono iā ʻoe.

Hiki i kahi hoʻomaka maikaʻi ke hoʻololi i kahi loli liʻiliʻi i kēlā me kēia lā - hoʻomāmā i ka veganism, hoʻonui. Ke hoʻonui nei i nā meaʻai kanu mea kanu āu e ʻai ai, ʻoiai keʻoki ʻana i ka ʻiʻo a me ka waiū.

Malia paha i kēlā me kēia pule hiki iā ʻoe ke ʻoki i kahi ʻiʻo a i ʻole ka pāʻaina waiū, hoʻokahi huahana i ka manawa e laʻa me ka hoʻololi ʻana i ka waiū bipi me ka waiū ʻalemone. Hoʻokolohua a ʻike i nā mea e holo pono ai. 


Hoʻopiʻi ka hapa nui o nā mea hou-vegan no ka palena o nā meaʻai e ʻai ai akā he nui nā kumuwaiwai ma ka pūnaewele i hiki iā ʻoe ke loaʻa nā mea ʻono vegan scrumptious a me nā hale ʻaina aloha. E kaʻana like ana wau i kekahi o kaʻu mau punahele punahele a me nā hale ʻaina ma kahi o ke alakaʻi.


I ka hoʻomaka o kāu huakaʻi vegan, he mea nui e nānā i kāu lawe ʻana i ka meaʻai no ka mea he maʻalahi ke haʻalele i nā mea momona pono. E kaʻana like ana wau i nā meaʻai e ʻike maka ʻole ʻia ma ka ʻāpana Nānā Vegan.


E hoʻomanaʻo e hoʻohauʻoli i kāu hoʻololi! I ka hoʻomaka aia ka pīhoihoi nui mau. E lilo i mea mākaʻikaʻi - he mokuna hou koi kēia i kou ola. E ʻimi i nā meaʻai hou, nā mea ʻono hou, ka huakaʻi ma o nā meaʻai hou a haʻalele i kou wahi hōʻoluʻolu. Nui a hewahewa nā koho vegan-friendly ma nā kaulahao hale ʻaina UK hiki iā ʻoe ke leʻaleʻa (e hoʻomanaʻo e lawe i kahi notepad a lawe i nā memo e hoʻoulu ai i ka mea āu e kuke ai!) Inā ʻaʻole ʻoe i ke kuke ʻana, aia nā koho hoʻomākaukau hoʻomākaukau maikaʻi loa ma laila pū kekahi.


E aʻo wau iā ʻoe e noiʻi ikaika i ka veganism ʻoiai he mea hou ka papaʻai (maikaʻi, neʻe ʻana) a hoʻomaka wale ʻia i ka makahiki 1944. Nui nā wana vegan hou e hana nei, e nānā a ʻike i nā mea hou aʻe me ʻoe.


Loaʻa i kekahi mau hoaaloha vegan? Hiki iā lākou ke lilo i mea nui i kāu mau mahina mua, e noi iā lākou no ka ʻōlelo aʻo - kā lākou mau papa punahele. Nā wahi ʻai. Inā ʻaʻohe ou mea pani e pili ana i ka vegan, nui nā kolamu a me nā pūnaewele vegan e hui pū me ka pūnaewele. Hiki iā ʻoe ke nānā i nā pūʻulu Facebook, Twitter a me nā papaho pāʻoihana kaiapili. Kūkākūkā wau i ka mea i helu ʻia 21-lā ʻO Vegan Kickstart polokalamu e kōkua iā ʻoe e hoʻololi.


He lā maikaʻi ʻole kā mākou āpau a ke hana ʻoe, hoʻi i kāu kumu - e noʻonoʻo i kāu mau pahuhopu pilikino a no ke aha ʻoe e makemake ai e lilo i vegan. ʻO kāu ke kumu nui a e hoʻomau iā ʻoe e hele. ʻO ka nānā ʻana i nā wikiō hoʻoliʻiliʻi a me ka heluhelu ʻana i nā puke e pili ana i nā hopena maikaʻi o ka veganism e hoʻoikaika ai ʻoe. Hiki ke kōkua pū i ke hui kaiaulu vegan pūnaewele - e nānā i ka ʻO ka hui kūkā hauʻoli a Na Papa Veggie.


 

Meaʻai Meaʻai Vegan

kino

E like me ka mea i ʻōlelo ʻia ma mua, i kāu neʻe ʻana i ka veganism, hiki ke weliweli ʻoiai maʻalahi ka haʻalele ʻana i nā meaola nui. E hōʻoia e hoʻololi i nā mea pono mai kaʻiʻo a me nā koho waiū. Eia nā mea momona kiʻekiʻe e nalo pinepine ʻia a pehea e hōʻoia ai iā ʻoe e loaʻa iā lākou:

kumuʻiʻo

ʻO ka Protein kahi ʻāpana nui o ka meaʻai a nā mea āpau no ka mea he 17% o ke kaumaha o ke kino aʻo ia ka mea nui i nā mākala, ʻili a me nā mea kūloko. He mea nui ia i ka hana o ka ʻōnaehana pale - koi ʻia ka protein e kaua i nā maʻi. Nui nā poʻe haʻuki e hele e pīhoihoi e pili ana i nā protein shakes a nānā nui i kā lākou protein protein no ka mea ʻaʻole lawa ka protein i alakaʻi ʻia i ka nalo ʻana o nā mākala. Inā makemake ʻoe e lilo i vegan a makemake e mālama i kou mau mākala ʻaʻohe pono e hopohopo! Nui nā kumu kumu protein vegan nui. ʻO nā koho kiʻekiʻe loa o ka protein:

  • Quinoa (100g lawelawe) - 4g (7 - 9% NRV)
  • Pulses (100g lawelawe) - 5 - 10g (9 - 22% NRV)
  • Tofu (100g lawelawe) - 8g (15 - 18% NRV)
  • Nā hua a me nā hua (100g lawelawe) - 20 - 40g (36 - 89% NRV)
  • ʻO Buckwheat (100g lawelawe) - 5g (9 - 11% NRV)
  • ʻOʻoti (100g lawelawe) - 10g (18 - 22% NRV)
  • Kahi laiki a me ka hihiu (100g lawelawe) - 4g (7 - 9% NRV)
  • Nā hua ʻē aʻe (100g lawelawe) - 4 - 8g (7 - 18% NRV)
  • Nā mea kanu (100g lawelawe) - 1 - 4g (2 - 7% NRV)

Vitamin B12

luhi

ʻO ka Vitamin B12 kahi mineral ʻē aʻe e nānā pono ai - hiki i ka Vitamin B12 haʻahaʻa ke kumu i ka anemia a hoʻopōʻino i ka ʻōnaehana. ʻO kēia wikamina kekahi o nā mea paʻakikī e komo i kahi papaʻai vegan. ʻO ka vitamin B12 i koi ʻia ʻo 2.4μg. Aia kekahi mau kumuwaiwai o B12 i komo pū me:

  • Nā Milks Mea kanu (no 16oz aniani) - Up i.6 µgv (249% DV) 
  • Kekahi huahana soy (100g lawelawe) - 1.5μg (60% DV)
  • ʻO kekahi mau palaoa kakahiaka, e laʻa me Multi Grain Cheerios (lawelawe) - 2.4μg (100% DV)

Vitamin D

ʻO ka Vitamin D kahi huaola ʻē aʻe hiki ke nalo maʻalahi ma ke ʻano he vegan. ʻIke pinepine ʻia ia i nā meaʻai non-vegan e like me ka salemona, nā hua manu a me nā pūpū. ʻO ka lehulehu ākea ma ke ʻano he pilikia āpau me ka loaʻa ʻana o ka wikamina D - 1 i ka 5 mau kānaka i loaʻa ka pae haʻahaʻa vitamin D. He pilikia kēia e like me ka mea e koi ʻia ai ka Wikamina D e omo i ka meaʻai kalipuna a me nā phosphore e hōʻoia i ka ikaika o kou iwi. Kākoʻo pū ka Vitamin D i ka ʻōnaehana paleʻoni a hoʻemi i ka makaʻu o ke kaumaha. Kūkā ʻia e ʻai i nā microgram 10 o ka Vitamin D i kēlā me kēia lā. Eia nā kumu vegan kiʻekiʻe o ka wikamina D no nā mea ʻai:

  • ʻO ka waiū soy paʻa (1 lawelawe) - 2 mcg (29%)
  • Mushroom 100g - 11.25 mcg (112.5%)
  • Nā cereal paʻa (1 lawelawe) - 0.2 a 2.5 mcg (2 - 25%)
  • Pākuʻi ʻia ka wai ʻalani (1 lawelawe) - 2.5 mcg (25%)
  • Paa almond waiu (1 ana) - 2.4 mcg (24%)
  • Ka waiū laiki paʻa (1 lawelawe ana) - 2.4 mcg (24%)

... A ʻo ka hopena, ʻo ke ala kūlohelohe loa ka loaʻa ʻana o kahi lā maikaʻi o ka lā. 10 - 30 mau minuke ʻekolu mau manawa o ka pule e lawa ai ka hapanui o ka poʻe e loaʻa ka lawa ka Vitamin D. ʻO ka poʻe me ka ʻili ʻeleʻele e pono e ʻike hou aku e hōʻiliʻili i ka like ʻana o ka Vitamin D. E ʻoluʻolu hoʻi e luhi me ka manawa i ka lā e like me ka nui o ka lā e hiki ai i ka lā i ka lā a me ka maʻi ʻaʻai.


ka pōhaku

iwi

He kuleana koʻikoʻi ka kalipuna i ka hana o kou kino, ʻike maikaʻi ʻia ia e kūkulu a mālama i kou mau iwi. ʻO nā hana koʻikoʻi ʻē aʻe o ka calcium e pili ana i ke kākoʻo ʻana i nā kuʻikuʻi o ka mākala, ke kaohi o ke kaomi koko, ka lawe ʻana o ke aʻalolo a me ke kō ʻana o ke koko. No nā non-vegans loaʻa pinepine ʻia ma o ka waiū a me ka waiū. Paipai ʻia e kiʻi iā 1,000mg i kēlā me kēia lā no nā mākua, 1,200 mg no kēlā me kēia 50 a me 1,300mg no nā keiki (4 - 8 mau makahiki). Eia pehea e hōʻoia ai ka vegan e loaʻa iā lākou ka nui o ka calcium:

  • Nā Waiwai ʻē aʻe (1 lawelawe) - 240mg (24%)
  • ʻO nā koho yogurt ʻokoʻa mea kanu (1 lawelawe ʻana - 150mg (15%)
  • ʻO nā lau lau ʻōmaʻomaʻo eg Kale, Spinach a me Okra (1 lawelawe ʻana) - 21 - 185mg (2.1% - 18.5% NRV)
  • Nā huaʻai hou (1 lawelawe ʻana) - 3mg - 26mg (0.3% - 2.6% NRV)
  • Nā hua maloʻo (30g lawelawe) - 17 - 75mg (1.7% - 7.5% NRV)
  • Nā pīni a me nā pulina (1 lawelawe) - 17 - 66mg (1.7% - 6.6% NRV)
  • Nā hua a me nā hua (1 lawelawe) - 3mg - 201mg (0.3% - 20.1% NRV)
  • Nā lawelawe huahana berena (1 lawelawe) - 85 - 167mg (8.5% - 16.7% NRV)
  • Nā mea kanu maloʻo (1 tsp lawelawe) - 80mg - 105mg (8% - 10.5%)

hao

nā pūpū kokoʻulaʻula

ʻO ka hemahema hao ka mea nui o ka momona o ka honua āpau, akā naʻe, nui nā kumu maikaʻi o ka hao i ka papaʻai vegan. He mea nui ka hao no ka mālama ʻana i nā hunaola ʻulaʻula, e hāpai ana i ka oxygen a puni ke kino. Hiki i ka nele o ka hao ke alakaʻi i ka anemia hemahema o ka hao. Pono ka hapanui o nā mākua i ka lawe hao o 8.7mg i kēlā me kēia lā, akā naʻe, ʻo ka poʻe e menstruate e ʻimi no kahi kiʻekiʻe kiʻekiʻe - 14.8mg i kēlā me kēia lā. Eia pehea e hiki ai i kāu mau pahuhopu hao:

  • Flaxseeds 100g - 5.73mg (66% NRV)
  • Raisins 100g - 1.9mg (22% NRV)
  • Broccoli - 1mg (11% NRV)
  • Tofu 100g - 5.4mg (62% NRV)
  • Nā Lentil 100g - 3.3mg (38% NRV)
  • ʻO Chickpeas 100g - 6.2mg (71% NRV)
  • Nā pī 100g - 5.1mg (59% NRV)
  • Nānā Cashew 100g - 6.7 mg (77% NRV)
  • Nā hua Chia 100g - 7.7 mg (89% NRV)
  • Spinach 100g - 2.7mg (31% NRV)

ʻO Omega-3 Fatty Acids

Pono mākou āpau i kahi ʻano momona i kā mākou papaʻai ʻoiai ʻaʻole hiki i ko mākou kino ke hana iā lākou. ʻO ka Omega-3 Fatty Acids kahi momona kūpono no ke kākoʻo ʻana i kāu ʻōnaehana pale, ka lolo, nā aʻa a me nā maka. ʻIke pinepine kēia momona i nā iʻa a me nā iʻa iʻa ʻē aʻe. Aia he 3 ʻano o ka Omega-3 Fatty Acids ʻo ALA (Alpha-linolenic acid), EPA (eicosapentaenoic acid) a me DHA (docosahexaenoic acid). ʻO ka Omega-3 Fatty Acid wale nō i loaʻa i nā mea kanu ʻo ALA, akā naʻe, hiki i kou kino ke hoʻolilo iā ALA i EPA a me DHA. 5% o ALA i hoʻohuli iā EPA a me 0.5% i hoʻohuli iā DHA. Inā ʻaʻole ʻoe e hoʻopihapiha, he mea nui ka nui o nā meaʻai ALA-momona ma ke ʻano he vegan e paipai ʻia e loaʻa ka wahine i ka 1100mg a loaʻa i kahi kāne ka 1600mg. Eia nā kumu waiwai maikaʻi loa: 

  • Nā Hua Chia 28g - 4,915mg (307 - 447% NRV)
  • Hoʻomaʻa ʻia ʻo Brussel Sprouts 78g e lawelawe ana - 135mg (8 - 12% NRV)
  • Hemp Seed 28g - 6,000mg (375 - 545% NRV)
  • Walnuts 28g - 2,542mg (159 - 231% NRV)
  • Nā Flaxseeds 28g - 6,388mg (400 - 581% NRV)

... Mai poina he nui nā mea hoʻopili vegan i hiki ke kōkua iā ʻoe e loaʻa i ka meaʻai kūpono.


Nā mea kōkua

... Nui a ʻono nā mea āu e ʻike ai ke ʻokiʻoki ʻoe i ka ʻiʻo, eia nō naʻe, ke ulu nei ka nui o nā koho mea kanu pololei. Ua hoʻopuni mākou i nā mea pani o luna o ka huahana e ʻae iā ʻoe e hōʻoluʻolu iā ʻoe iho i ka papaʻai vegan.


ʻAla Nīniu

nīneka

He mea laulima a maʻalahi hoʻi kēia mea hana i kahi pani pani no ka moa - hana maikaʻi ia i loko o kahi mea ʻala maikaʻi. Nui ka poʻe i hoʻohana i ka Jackfruit e pani i nā ʻiʻo ʻē aʻe e like me ka tacos a me nā keke pāpaʻa. ʻAi ʻia kēia huaʻai e like me kaʻiʻo ma loko o ʻAsia a hala nā makahiki he nui a ke lilo i mea makemake nui ʻia a hiki i UK. Hiki iā lākou ke kūʻai ʻia ma nā greengrocers kūloko a hiki ke ʻike maʻalahi ʻia i nā tini i nā supermarkets.


ʻAquafaba

pīpī pipiʻi

ʻO Aquafaba ka wai mai nā kēpau kēpau - hiki iā ʻoe ke kūʻai i kēpau pipi i hiki ke maʻalahi a kūʻai aku iā aquafaba, ʻokoʻa. Hana maikaʻi loa ia ma ke ʻano he pani no nā keʻokeʻo hua manu a hoʻohana pinepine ʻia e hana i nā huahana bakery, nā pōpō hue a me nā brownies. Hiki iā ʻoe ke hoʻohui i ka wai chickpea i ka waiū waiū waiū ʻole e hana i ka hau hau nani. A i ʻole hoʻāʻo e kāwili ʻia me ke kō kō a me ka wai lemona e hana i ka aila vegan aliʻi. Hiki iā ʻoe ke hana i ka mayonnaise vegan!


Seitan

seitan

ʻIke ʻia ʻo gluten palaoa, hana ʻia ʻo Seitan mai ka protein protein a ʻai ʻia ma Kina no nā kenekulia. Aia maʻalahi kēia pani hakahaka i nā mākeke nui. He pani pani pono ʻo Seitan no ka moa palai - e hoʻomoʻi wale i ka pā a me ka ʻai. Aia nā koho kuke olakino olakino loa no Seitan, me ka hoʻomoʻa ʻana, ka ʻai ʻana a me ka kuke ʻana i ka umu. He pani maikaʻi nō hoʻi ia no ka duck, pipi, bacon a me ka sausage.


Mea pani hakahaka

waiu niu

Malia paha ʻo ka mea hiki ke pani ma kahi he… He pae nui loa o nā koho waiū ʻē aʻe. ʻO ka niu, almond, cashew, hazelnut, hemp, oat, soy - kapa ʻoe iā ia! E hoʻokolohua me ka laulā o nā ʻano waiū a ʻike i kahi āu e aloha nui ai. ʻ saidlelo ʻia kekahi mau mea pani waiū e hana ʻoi aku ka maikaʻi me nā cereala, ʻoi aku ka maikaʻi o ka hana a kekahi me ke kofe frothy. Maʻalahi nō hoʻi e hana i kahi koho waiū DIY ma ka hoʻopili ʻana i nā nati a me ka hoʻohui ʻana i ka wai. E ʻike pehea e hana ai i ka waiū almond:


Kapu ʻē aʻe

Ke holomua nei ka hana o ka tī ʻē aʻe - e hōʻoia e nānā i nā loiloi ma mua o kou kūʻai ʻana. ʻAʻole e hoʻoheheʻe kekahi mau ʻāpana vegan a ʻono kekahi i nā cheesier ma mua o ka tī - akahele. Aia nō ia i kāu makemake ponoʻī. Hana pinepine ʻia nā cheeses Vegan me nā like me ka niu, aquafaba, nā nati a me ka aila paʻa paʻa. ʻOi aku ka maikaʻi e koho i nā ʻūlū i hoʻopaʻa ʻia me ka huaola B12 a me ka puna e hoʻonui i ka lawe ʻana o kēia mau mea pono pono. Ke ulu nei nā koho no ka waiū vegan, hiki iā ʻoe ke kiʻi i nā koho ʻē aʻe mai ka style mozzarella a i ka tī waiū.


Hoʻopunipuni a hoʻomāʻewaʻewa paha i nāʻiʻo

tī vegan

Mai nā hua moa, nā burger a i nā sausages - nui nā ʻano ʻē aʻe no nā meaʻai i hana ʻia āu e nalo ai. Aia ka hoʻomohala mau ʻana i nā ʻano mea ʻono mai nā lama nui, nā mākeke nui a me nā hoʻomaka liʻiliʻi. Ua lohe paha ʻoe e pili ana iā Beyond Meat kahi burger i hoʻokumu ʻia me ke kahe o ke kahe - loaʻa ia ma Tesco a me kekahi mau hale ʻaina a puni ka UK. Ua ulu aʻe kekahi i loko o nā 'mea ʻoki vegan' ma ʻō a ʻo ka UK pū kekahi e hoʻohālike me nā mea kīʻaha maʻamau akā me nā mea ʻai i kū i ka mea kanu.


Tofu and tempeh

tofu

ʻO kahi koho ʻē aʻe i makemake nui ʻia i nā waihona supermarket, ua hana ʻia ka tofu mai ka soybeans a kahi hana liʻiliʻi ʻia no kaʻiʻo me ka protein piha. ʻOi aku ka ʻoi loa o ka ʻona o ka tofu me nā kīʻaha momona a ʻo ka palupalu ke ʻano he hua manu scrambled kupaianaha, maikaʻi loa ia no nā puddings a me nā bakes. ʻO Tempeh kahi soybeans hu i loaʻa kahi paʻa i kona ʻano, hoʻohālikelike ʻia me ka tofu. He pani pani maikaʻi loa ia no nā meaʻai a ʻAsia a hana i ka bacon maikaʻi ke ʻokiʻoki liʻiliʻi a palaki ʻia me ka marmite, ka syrup maple a me ka uahi hickory.


'Hoʻolahalaha' a me nā momona

pata vegan

Nui nā pata waiū-ʻole waiū i ka supermarket, pau paha ʻoe iā Flora - ʻaʻole maopopo i ka hapa he mea kanu ia! Hana maikaʻi ʻo Flora a nani hoʻi no ka hoʻomoʻa ʻana. No nā pāluhi a me nā palaoa crispier, e hoʻāʻo i kahi pani pōkole mea kanu e like me Stork a me Cookeen.



ʻAno hakahaka

pani hakahaka

ʻO nā mea pani hua manu ʻāpana ka mea makemake nui ʻia i nā hale kūʻai olakino a ke lilo nei i mau mākeke nui hou aku. Hoʻohana pinepine ʻia kēia mau mea pani no ka ʻai bakena a me ka ʻaina kakahiaka. ʻO nā hua manu hua manu e komo pū me ka ʻai flax i kāwili ʻia me ka wai wela a me nā ʻano chia.



ʻO Vegan Grocers

ʻOiai loaʻa nā koho vegan i nā supermarkets nui - hoʻolaʻa ʻia kekahi mau hale kūʻai i ka veganism a haʻalele i ka manaʻo manu ʻole kūikawā āu e ʻike ai. E paipai aku:

 

ideas

ʻO ke kuke ʻana i nā meaʻai hou kekahi o nā mea paʻakikī loa o ka lilo ʻana i vegan akā mai hopohopo. Aia kekahi mau meaʻai vegan hou e hoʻolālā ʻia i kēlā me kēia lā! Ua hōʻuluʻulu mākou i kā mākou papa ʻaina maikaʻi maikaʻi loa, nā ʻaina awakea, nā ʻaina momona, nā mea ʻono momona a me nā mea inu ʻoluʻolu.

 

ʻO ka kakahiaka kakahiaka

Nā Waffle Vegan Wheat holoʻokoʻa

waffles vegan

"Hāʻawi kahi lomi o ka lemon i kēia mau waanea vegan palaoa āpau i kahi meaʻono momona o ka waiū momona a me ka mālamalama māmā. I ke kakahiaka nui maikaʻi o ka hopena pule."


PREP: 10 MINS

KOKU: 10 MINS

KOHANAINA: like

Nā lawelawe: 8

 

NĀ NUI:

  • 1½ kīʻaha Kīʻaha ʻAmelemona ʻAno, ma ka lumi temp
  • 1½ punetēpō wai lemon
  • 2 kīʻaha wehe ʻole i ka palaoa kāwili palaoa (a i ʻole keʻokeʻo / huikau palaoa)
  • 2½ teaspoon ka palaoa hū
  • ʻAi ʻai 2 punetēpē i hoʻowali ʻia
  • ½ ʻumeke punamona
  • 2 kōpō kō kō
  • ʻO ka ʻine paina o ka paʻakai kai
  • ¼ kīʻaha meli i hoʻoheheʻe ʻia
  • ½ teaspoon vanilla

E lawelawe me:

  • Maple syrup a me ka waiūpaka (ka waiū vegan)
  • Hua kau

KANAKA:

  1. E hoʻomehana i kāu hao waffle (hoʻohana wau i ka hoʻonohonoho # 5 ma kaʻu - ʻo ka lua a i ka hoʻonohonoho kiʻekiʻe)
  2. I loko o kahi pola liʻiliʻi, hoʻohui i ka Almond Breeze a me ka wai lemon. Hoʻokaʻawale.
  3. I loko o kahi pola waena, hoʻohui i nā mea maloʻo a pau (ka palaoa, ka hoʻomoʻa ʻana, ka palaoa flax, ke kinamona, ke kō, a me ka paʻakai).
  4. I kāu kīʻaha liʻiliʻi (me ka waiū almond), e hoʻohui i ka aila niu i hoʻoheheʻe ʻia a me ka vanilla a me ka whisk pū. A laila ninini i kāu mau mea pulu i loko o nā mea maloʻo a kāwili a hui wale ʻia (ʻaʻole ma kahi hui).
  5. E pīpī i kāu hao waffle me kahi kīʻaha kuke liʻiliʻi a ʻānai i ka paila. Ua hoʻokuʻu wau i kaʻu mau waffles e kuke no hoʻokahi mau minuke ma hope o ka ʻumiʻumi no kahi ʻano crispy-on-the-waho maikaʻi.
  6. E lawelawe koke i nā waffles (ʻoiai lākou e pīpī nei i ka wela!), Me ka waiūpaka, ka ʻaʻala maple a me nā huaʻai.
  7. E hoʻonuanu i nā wafle leftover a hoʻopaʻa i nā waffle o ka pule maʻalahi ma hope.

memo:

Maikaʻi loa kēia hau a hauʻu - inā he mea hana waffle ʻo Belgian ʻoe me nā pahu hohonu, makemake paha ʻoe e hoʻokuʻu iā lākou e wīwī iki ma mua o ka toasting ʻana a hoʻomaikaʻi lākou.


ʻO kaʻuala uala & Kale Breakfast Hash

ʻaina kakahiaka

"Kahi huaʻai kakahiaka nui a me 10 mau mea ʻaina kakahiaka me ka ʻuala i hoʻomoʻa ʻia, ʻakaʻula, kale, a me ka tofu i hoʻomoʻa ʻia me ka tandoori masala!


PREP: 10 MINS

KOKU: 35 MINS

KOHANAINA: like

Nā lawelawe: 2

 

NĀ NUI:

SCRAMBLE

  • 8 auneke hou keu o ka tofu (ke hiki ke hiki)
  • 2 ʻuala liʻiliʻi (a i ʻole ʻāpana 1 nui no 2 liʻiliʻi // ʻokiʻoki i nā nahu nui, ʻili ma // meaola ke hiki)
  • 2 Tbsp hoʻoheheʻe ʻia ka aila niu (mahele ʻia)
  • 3 1/4 tsp tandoori masala mea ʻala (ʻāpana ʻia)
  • 1 kō kō kō niu
  • 1/2 tsp kēlā me kēia paʻakai o ka moana + pepa ʻeleʻele (māhele ʻia)
  • 1 onion ʻulaʻula (ʻili a hoʻoneʻe ʻia ka ʻili // a laila ʻoki ʻia i loko o nā ʻūpā lōʻihi // e ʻike i ke kiʻi)
  • 2 Tbsp pāhiri hou (me nā mea hou aʻe no ka lawelawe ʻana)
  • 1/8 tsp turmeric honua
  • 1 kale nui nui (ʻokiʻoki, wehe ʻia nā koʻokoʻo nui // ~ 10 auneke a i ʻole 283 g no 1 bundle nui // meaola ke hiki)

No ka lawelawe ʻana i ke koho

  • Hummus (kūʻai ʻia ka hale kūʻai a i ʻole kēia papa kuhikuhi)
  • Pākuʻi wela (ʻo ka tapatio kaʻu mea punahele!)

KANAKA:

  1. E hoʻomoʻa mua i ka umu i 400 kekelē F (204 C), a wahī i ka tofu i loko o ke kāwele maʻemaʻe a hoʻonoho i kahi mea kaumaha ma luna (e like me ka ipu hao hao) e kaomi ai i ka nui o ka wai.
  2. I kēia manawa, kau ʻuala me ka ʻaila 1/2 Tbsp, 1 tsp tandoori masala mea ʻala, kō niu, a me ka ʻūlū i kēlā me kēia paʻakai a me ka pepa (nā helu e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui). Holo i ka lole.
  3. ʻO ka ʻaka onion me ka aila 1/2 Tbsp, 1/4 tsp tandoori mea ʻala, a me ka ʻūlū i kēlā me kēia paʻakai a me ka pepa (nā helu e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui). Holo i ka lole.
  4. Kalua ai onions a me ka uala no ka huina o 25-35 minuke, flipping koke kokoke i ka waenakonu wahi e hamama ai e sayings. Oe e ike ka mea, huli hana ka wā o nā onions i mea eleele, a caramelized, a me ka uala i ke'ō palupalu. Wehe i mai umu a me ka hookaawale i.
  5. ʻOiai e hoʻomoʻa ʻia nā mea ʻai, kau i ka tofu i kaomi ʻia i loko o kahi pola a hoʻohana i ʻelua mau forks e haki i nā ʻāpana liʻiliʻi (e ʻike i ke kiʻi). ʻO ka wā me ka pāhiri hou, turmeric, a me ka ʻuwī olakino i kēlā me kēia paʻakai a me ka pepa. Hoʻokaʻawale.
  6. Once na uala a me onions i kokoke hana sayings, hoʻa'ā i ka nui skillet ma meakino-kiʻekiʻe wela. I ka manawa e wela ai, e hoʻohui i ka aila 1/2 Tbsp, tofu, a me 1 tsp tandoori masala ʻala (ka nui e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui). Kālua no 5 mau minuke, e hoʻouluulu nei i kekahi manawa, e hoʻomaloʻo a palaunu i ka tofu. A laila e hemo mai ka skillet a hoʻokaʻawale.
  7. Hoʻohui i ka nui o ka aila 1/2 Tbsp i ka paukū a hoʻonui i ka kale (nā helu e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui). ʻO ka wā me kahi pinch olakino i kēlā me kēia paʻakai a me ka pepa, 1 tsp tandoori masala mea ʻala kāwili ʻia, a hoʻolei ʻia i ke kapa (nā helu e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui) Hoʻomoʻa, e hoʻouluulu pinepine ʻana, e pala a ʻele i ka kale - ma kahi o 3-4 mau minuke.
  8. E hoʻokuke i kale i kekahi ʻaoʻao o ka pā a hoʻonui i ka tofu i loko e mahana ai (e ʻike i ke kiʻi). Hoʻopio i ka wela akā mālama mau i ka mea puhiʻino.
  9. E lawelawe, e hoʻokaʻawale i ka kale ma waena o 2 (a i ʻole 3 / / mau nui e like me ka palapala kumu i kākau ʻia // hoʻoponopono inā hoʻololi i ka nui o ka nui)) nā papa lawelawe, ma luna me nā ʻuala i hoʻomoʻa ʻia a me ka ʻaka, a laila tofu. E kāpīpī me ka parsley ʻokiʻoki i koe a ʻoluʻolu. No ka ʻono keu, kau me ka wai wela a lawelawe me kahi puna nui o hummus (pono ʻole).
  10. ʻOi aku ka maikaʻi ke wā hou, ʻoiai e waiho mau nā koena i ka pahu hau no 2-3 mau lā. E hoʻomehana hou i ka hawewe a i ʻole i kahi pepa bakena i kahi umu 350 (kekelē F (174 C) no 15-20 mau minuke a i ʻole mehana.

memo:

* Kūʻai au i kaʻu Tandoori Masala Spice blend ma Whole Foods a ʻono ia (e ʻike i kahi kiʻi ma aneʻi)! Inā ʻaʻole hiki iā ʻoe ke loaʻa ma laila, e hoʻāʻo i kēia DIY Tandoori Masala Blend: 3 Tbsp cumin, 2 Tbsp kālika pauka, 2 Tbsp paprika, 3 tsp ginger, 2 tsp coriander, 2 tsp cardamom. Hoʻonui e like me ka mea e pono ai.

* ʻO ka ʻike pili kino kahi kuhi paʻakikī.


ʻO ke kinamona Sugar Vegan Donuts

donut vegan

"Donuts ... he mea ʻono a vegan ?! Paulele ia. "


PREP: 20 MINS

KOKU: 10 MINS

KOHANAINA: like

Nā lawelawe: 6 - 10

 

NĀ NUI:

NO NA DONUTA

  • ʻO ka papa hoʻʻaola
  • 1 c. palaoa holoʻokoʻa
  • 1 tsp. pulehu palaoa
  • 1 tsp. kinamona honua
  • 1/2 tsp. pauka koka
  • 1/2 tsp. paʻakai halal
  • 2/3 c. waiū ʻalemona ʻole
  • 1/2 c. kō kō
  • 1/4 c. hoʻoheheʻe ʻia ka waiū vegan
  • 1 tsp. vīneka cider apple
  • 1 tsp. unuhi vanilla maʻemaʻe

NO KA PALAPALA CINNAMON-SUGAR

  • 1 c. kō kō
  • 4 tsp. kinamona honua
  • Pinch kosher paʻakai

KANAKA:

  1. E hoʻomehana i ka umu i 350 ° a hamo i kahi ipu donut me ka ʻehu kuke. I loko o kahi pola nui, e kuʻi pū i ka palaoa, i ka palaoa kuke, ke kinamona, i ka soda, a me ka paʻakai. 
  2. I loko o kahi pola waena, e kuʻi pū i ka waiū ʻalemone, kō, pata, vīneka cider apple, a me ka vanilla. E ninini i nā mea maloʻo a kāwili a hui wale ʻia. Hoʻololi i ka paila i kahi ʻeke paipu a me ka paipu i loko o ka ipu donut i hoʻomākaukau ʻia. 
  3. Hoʻomoʻa a hiki i nā kihi gula a hoʻonohonoho ʻia nā middles, 10 mau minuke. Wehe i nā donati mai ka ipu hao a ʻoluʻolu e hoʻomaʻalili ma kahi papa hoʻoluʻu. 
  4. Ma kekahi meakino bola hui pu iho kōpaʻa, ke kinamona, a me ka ae like o kupale paʻakai. E hoʻolei mālie i nā donuts i ke kō kōmona ʻoiai ke mahana mau nei.

aina awakea

Kale Quinoa Salad

Kale Quinoa Salad

"ʻO kēia saline kale quinoa salalau piha me nā mea olakino maikaʻi a ʻono maikaʻi ʻole. Hoʻomākaukau ka meaʻai i kēia manaʻo awakea maʻalahi no nā mea ʻai i ka pule āpau. ”

PREP: 10 MINS

KOKU: 20 MINS

KOHANAINA: like

Nā lawelawe: 6


NĀ NUI:

  • 1 kīʻaha quinoa maloʻo (3 kīʻaha i kuke ʻia)
  • 1 pūpū Tuscan kale (kapa ʻia ʻo Lacinato kale, dinosaur kale, a i ʻole cavolo nero)
  • 15-auneke hiki i nā pipi
  • ¼ kīʻaha ʻokiʻoki finely (a ʻulaʻula paha a ʻōmaʻomaʻo ʻōmaʻomaʻo)
  • 1 pepa bele
  • Nā kāpena 2
  • ¼ kīʻaha ʻaila
  • ⅓ kīʻaha cider winika
  • 1 punetēpē Dijon mākeke
  • 1 kahi paina curry curry *
  • 1 ʻōlika kālika nui, ʻili ʻia a kāwele ʻia
  • ½ teaspoon kosher paʻakai me ka pepa ʻeleʻele hou e ʻono **

KANAKA:

  1. Hana i ka quinoa: E hele i Stovetop Quinoa a i ʻole Instant Pot Quinoa. E hana ma mua a i ʻole inā e lawelawe koke ana, lawe mai i ka quinoa i ka mahana o ka lumi: hohola i hoʻokahi papa ma ka pepa bakena a paʻa iā ia no 2 a 3 mau minuke a ʻoluʻolu.
  2. E hoʻomākaukau i ka kale: ʻokiʻoki i ka kale. E kāpīpī i ka kale me 1 ka paʻakai koli halal. Kāpala i kou mau lima me kekahi mau kulu o ka ʻaila ʻoliva a lomilomi i nā lau kale no 2 a 3 mau minuke a palupalu nā ʻāpana āpau.
  3. E hoʻomākaukau i nā mea ʻai ʻē aʻe: ʻokiʻoki i ka ʻaka a i ʻole ka ʻoka. E hoʻomoʻa i ka pepa. Peel a dice i nā kāloti.
  4. E kāwili i ka lole: i loko o kahi pola waena, e kuʻi i ka ʻaila ʻoliva, ka vīneka cider apple, Dijon mustard, curry powder, a me ka kālika paʻakai.
  5. E kāwili i ka sāleta: kāwili i ka quinoa a me nā mea kanu pū me ka lole a me ka ½ teaspoon kosher paʻakai a me ka pepa ʻāina hou. Hoʻohui hou i ka paʻakai kosher e ʻono. Nā hale kūʻai a i 3 mau lā e hoʻomaʻalili ʻia (pono ʻoe e hoʻohui i kahi wahi o ka paʻakai ma mua o ka lawelawe ʻana ma muli o ka wehe ʻana i ka paʻakai i ka manawa).


memo:

* A ka poe liilii, ae like nō kō ka manaʻo pohihihi me kaʻono o ka curry i loko o ka Appetizers.


** Nā mea hoʻohui i koho ʻia: ʻO ka tī Parmesan, nā ʻalemona ʻoki a i ʻole nā ​​nati ʻē aʻe, nā cheri maloʻo, nā cranberry a i nā hua puaʻa, nā ʻāpala ʻokiʻoki, kukama, a pēlā aku.


ʻĀwili pepa raiki me ka mango a me ka mint

ʻĀwili pepa raiki me ka mango a me ka mint

"ʻO kēia mau lola pepa laiki vegan me ka mango, ka mint, a me ka avocado me kahi mea ʻūpī pīni maʻalahi e kūpono loa no nā lā kau wela."

PREP: 20 MINS

KOKU: 0 MINS

KOHANAINA: Medium

Nā lawelawe: 6


NĀ NUI:

No nā ʻōwili pepa laiki:

  • 6 pepa pepa laiki Vietnamese
  • 1 avokado
  • Kōkonoʻo 1
  • 3 mau kāloti liʻiliʻi
  • 1 manga
  • 3 mau aniani ʻōmaʻomaʻo, ʻokiʻoki i nā apo
  • 1 kīʻaha kāpī kāpī, ʻokiʻoki i nā kaha lahilahi
  • ma kahi o 6 radishes, ʻokiʻoki i mau ʻāpana lahilahi
  • 1 kīʻaha mint hou
  • 2-3 mau kīʻaha lettuce, ʻokiʻoki i nā kaha lahilahi
  • 1 - 1 1/2 mau kīʻaha kuke kuke noodles i kuke ʻia

No ka mea i koalaia sesame tofu (he koho ka):

  • 7 oz ā paʻa paʻa
  • 1 ʻaila teila sesame
  • 1 pū kaʻina puna soy
  • 1 mau punana sesame

No ka mea e hoʻomoʻi ai i ka pī.

  • 1/4 kīʻaha pīni pīkī chunky
  • 2 teaspoons soy sauce
  • 1 clove o kālika, ʻeli ʻia
  • 3-4 punetēpō wai mahana
  • 1/2 teaspoons sriracha sauce (pono ʻole)


KANAKA:

  1. E ʻokiʻoki i ka avocado, nā kāloti, ka mango, ka lettuce, a me nā kāpena poni i nā ʻāpana mea.
  2. Ke pau ʻoe i ka ʻoki ʻana i nā mea ʻai, hoʻopiha i kahi pola pāpaʻu me ka wai a hoʻū iho i nā pepa laiki i ka wai i pulu lākou i nā ʻaoʻao ʻelua. Mai hoʻokuʻu iā lākou e pulu lōʻihi, no laila mai palupalu lākou.
  3. E hana mua i ka tofu (he koho ia akā he ʻono maoli ia): ʻoki i ka tofu i nā kaha lahilahi (ma kahi o 0.10 iniha ka manoanoa) a hoʻomehana i ka ʻaila sesame i ka pā medium-nui. E hoʻomoʻi i ka tofu a me ka meaʻai soy a kuke no 4 mau minuke a hiki i ka ʻeleʻele ʻana o ka tofu. A laila hoʻohui i nā ʻanoʻano sesame a kuke no kahi minuke ʻē aʻe.
  4. Ke pulu ʻoe i nā pepa laiki, hoʻopiha iā lākou me nā mea ʻai a me ka tofu (inā hoʻohana) a wahī e like me ka burrito. Manaʻo wau ʻoi aku ka maikaʻi o ke kikowaena o ka hoʻopihapiha a laila ʻōwili iā ia a pelu i nā pale o nā ʻaoʻao ʻelua.
  5. A laila e hana i ka pīniʻu e hoʻomoʻa ai i ka pī: I loko o kahi pola waena, e hoʻohui i ka wai pīnī me ka meaʻala, ke kālaki, ka wai mehana, a me ka meaʻai sriracha.
  6. E lawelawe i nā lola pepa laiki me ka mea ʻūniu pīnī.

memo:

  • Inā makemake ʻoe i ka palaoa pepa ʻole e wili soy, e waiho wale i ka tofu. E weliweli nō nā ʻōwili kauwela me ka ʻole o ka tofu.
  • ʻO nā lola pepa laiki he gluten-kūlohelohe. Eia naʻe, ua hoʻohana wau i ka soy soya no ka pī niʻu e hoʻū iho i ka waiū. Inā pono ʻoe i ka ʻai āpau e lilo i 100% gluten-ʻole, e hoʻohana wale i ka tamari ma kahi o ka mea ʻono no ka mea ʻai a no ka hoʻomoʻa ʻana i ka tofu.
  • E ʻoki mua i nā mea kanu a pau, no laila mākaukau nā mea āpau ke hoʻomaka ʻoe e hoʻūlū i ka pepa laiki i ka wai.
  • Mai kūpenu i ka pepa laiki no ka lōʻihi a lilo lākou i palupalu, lahilahi, a paʻakikī e olokaa.

ʻO Vegan Zucchini Corn Fritters

ʻO Vegan Zucchini Corn Fritters

"ʻO nā fritters kānana vegan zucchini kupaianaha loa āu e loaʻa ai. Crispy, ʻono a maikaʻi hoʻi me ka salakeke a i ʻole e ʻūlū ʻia i loko o kāu wai puna punahele. "


PREP: 10 MINS

KOKU: 20 MINS

KOHANAINA: like

Nā lawelawe: 4


NĀ NUI:

  • 1 kīʻaha palaoa a pau a i ʻole ka palaoa
  • 2 tsp e hoʻomapala i ka pauma
  • ½ tsp paʻakai
  • ¼ tsp pepa ʻeleʻele
  • 1 hua manu chia / flax 1 mau hua chia / mau ʻano flax palaoa + 3 tbsp wai, e ʻike i nā memo
  • ½ Kopa waiū ʻalemona a i ʻole ka waiū nū ʻē aʻe
  • 1 tbspʻailaʻaila
  • 1, kīʻaha zucchini i kuʻi ʻia, ʻānai ʻia a ninini ʻia (ma kahi o 2 zucchini waena)
  • Ua ʻoki ʻia nā ʻiʻo kulina he 1 pepeiao i ka puʻupuʻu (ma kahi o 1 mau ʻūnū kulina)
  • ½ ʻokiʻoki maikaʻi ʻia ka ape jalapeño
  • 3 mau ʻalalā i kālī ʻia
  • ʻEkolu scallions diced
  • 1/3 ʻapu parsley a i ʻole cilantro, ʻokiʻoki
  • 1 lū wai lime a wai lemon paha
  • 2 aila aila aila a i ʻole nā ​​aila wili e hoʻomoʻa ai
  • ʻO ka waiʻala marinara / kaʻaila kawa e lawelawe

KANAKA:

E hoʻomākaukau i ka zucchini

  1. Grate 2 mau zucchini waena (ma kahi o 1 ½ mau kīʻaha) i loko o kahi pola a i ʻole colander i hoʻomākaukau ʻia me kahi kāwele kīʻaha maʻemaʻe a i ʻole ka lole tī i waiho ʻia i loko ona. E hoʻohui i kahi wahi o ka paʻakai, a waiho no 10 mau minuke. Lawe i nā lihi o ke kāwele (e like me kāu e ʻeke ʻōpala), wili i ka piko o ka lole ma luna o kahi poho a kīʻaha paha a hiki i ka ʻomi ʻana i ka zucchini a ninini i ka wai keu. E hoʻāʻo e kaomi e like me ka nui o ka wai i hiki iā ʻoe.

Hana i ka hua chia

  1. Hoʻohui ʻekolu punetēpō o ka wai a me hoʻokahi punetune o nā hua chia a i ʻole nā ​​hua flax lepo i loko o kahi pola liʻiliʻi. E mānoanoa ka hui ʻana no 5 mau minuke.

Hoʻohui i ka paila

  1. Hoʻohui pū i nā mea maloʻo. E hoʻomoʻi i ka hua chia, ka waiū almond a me ka aila ʻoliva a hui hou me kahi whisk.
  2. E hoʻomoʻi i nā zucchini i kuʻi ʻia, nā kernels kulina, jalapeño i ʻokiʻoki ʻia ʻia, ke kālika ʻōniʻoniʻo, nā scallion ʻokiʻoki a me ka pāhiri ʻokiʻoki. E kāpīpī me ka wai lime. Hui pu a pau.

Fry i nā palai

  1. E hoʻomehana i ka ipu i ke ahi mehana a kau i hoʻokahi a i ʻelua punetēpu o ka aila i loko o ka pā. Māhele i hoʻokahi punetune o ka paila i hoʻowali ʻia i kēlā me kēia fritter a kāwili i nā ʻāpana i kahi wela ma waena o ʻelima mau minuke no kēlā me kēia ʻaoʻao. Uhi ma hope o ka hoʻohuli ʻana.

E lawelawe

  1. E lawelawe i nā fritters me kāu puna puna a i ʻole salakeke (ʻoi aku nā manaʻo lawelawe ma lalo).

memo:

  • Kupaianaha kēia mau fritter palaoa vegan inā pono ʻoe e hoʻohui i nā mea kanu i loko o kāu papaʻai a i ʻole pono i kahi ala sneaky e ʻai i nā keiki i kā lākou mea kanu.
  • No ka hoʻomākaukau ʻana i ka zucchini i kuʻi ʻia, pono ʻoe e lawe i ka wai i waho o ia mea (e ʻike i nā ʻōlelo ma luna).
  • Hoʻohana kēia kuke i kahi hua "chia" a i ʻole "egg flax" i mea pani i nā hua manu maʻamau. E hoʻohana i ʻekolu punetēpu o ka wai a me hoʻokahi punetune o nā hua chia a i ʻole ʻanoʻano flax o ka lepo. E hoʻonui ka hui ʻana no 5 mau minuke a mākaukau ia e hoʻohana.
  • E lawelawe i nā fritters me nā mea hoʻopuʻu e like me ka marinara, kaʻaila kawa a i ʻole ka mea like vegan, baba ghanoush, guacamole a i ʻole ʻaukā avocado, me kāu saladi punahele (ʻo kaʻu mau ʻōlelo paina ʻo Grilled Corn a me Black Salad Bean a me Mekiko Salad i kuʻi ʻia), me nā lāʻau veggie, ma ke ʻaoʻao i kahi wahī, sanwī a ʻekeʻeke paha.
  • Mālama maikaʻi kēia mau fritters i loko o ka pahu hau no 4 mau lā, no laila hiki iā ʻoe ke hana i kahi pūʻulu a lawe pū me ʻoe i kahi huakaʻi, kahi pīkino, a lawe pū paha iā lākou no ka ʻaina awakea.
  • Hiki iā ʻoe ke hoʻopaʻa iā lākou a ʻekolu mau mahina. E hoʻomaʻamaʻa hou, lawe iā lākou i kahi mahana o ka lumi a kālua hou.

awakea

ʻO Spicy Miso Portobello Mushroom Burger (Vegan)

ʻO Spicy Miso Portobello Mushroom Burger

"ʻO kēia kaila ʻĀkia, kālua ʻia, vegan portobello mushroom burger piha i ka ʻono umami ʻono! Hoʻomoʻa ʻia me ka Guacamole me ke ʻano ʻAsia, i hoʻopihapiha ʻia me kahi salakeke kukama lipine maikaʻi a me ka ʻai kāloti crunchy."


PREP: 25 MINS

KOKU: 10 MINS

KOHANAINA: like

Nā lawelawe: 2


NĀ NUI:

  • 2 mau lau nui portobello
  • 1 Pūkaʻina Miso (kekahi kala)
  • 1 kaʻaila sesame i kālapa ʻia
  • 1 punetune sriracha
  • pinch o ka paʻakai a me ka pepa

Mākala Lipena Cucumber

  • 2 kukama turkish, ʻokiʻoki i lōʻihi i mau lipine (hoʻohana i kahi mandolin - ʻike i nā memo)
  • 1 scallion, ʻoki ʻia ma diagonal
  • 1 / 4 teaspoon paakai
  • ¼ tī kō
  • 2 teaspoons raiki vīnega
  • ½ teaspoon toasted sesame anoano

Carrot Slaw (e hoʻomaʻalahi i kēia, e ʻike i nā memo)

  • 1 1/2 mau kīʻaha matchstick kāloti (a i ʻole grated)
  • 1 liona
  • 1 / 4 teaspoon paakai
  • ¼ tī kō
  • 2 teaspoons raiki vīnega
  • ½ teaspoon toasted sesame anoano

ʻO Guacamole ʻAsia

  • 1 ʻoi aku ka nui avocado, cubed
  • 1 teaspoon finia ʻoki loa (a hoʻohana i ka paʻi ginger)
  • 1 kahi teaspoon wīne uaina
  • 1 ʻaila teila sesame
  • ¼ teaspoon ka paʻakai a me ka pepa
  • ʻoki i nā flakes chili a me nā ʻanoʻano sesame

2 mau kīʻaha palaoa holoʻokoʻa, ʻūlū ʻia


Koho additions- pickled Aina I


KANAKA:

  1. Preheat i ka ʻai. Ke hoʻohana nei i ka fork a i ʻole mini whisk, e kāwili i ka miso, sriracha, a me ka ʻaila sesame .... & ʻiniki i ka paʻakai a me ka pepa i loko o kahi pola liʻiliʻi e hana i ka pala. Palapala ākea ma nā ʻaoʻao ʻelua o nā lau portobello.
  2. E hoʻohana ana i ka veggie peeler a i ʻole mandolin, ʻoki i ka kukama i nā lipine lahilahi lōʻihi. (Hiki iā ʻoe ke ʻokiʻoki wale iā lākou i mau pāpaʻi lahilahi) E waiho iā lākou i loko o kahi pola me nā scallions a hoʻohui i nā mea ʻaʻahu a hoʻolei mālie.
  3. Hana i ka kāloti slaw i ke ala like. E hoʻokomo i loko o kahi pola liʻiliʻi, e hoʻolei me nā mea hana lole. No ka mālama manawa hiki iā ʻoe ke hoʻohui i nā kāloti a me ka kukama (a pāpālua i ka ʻaukā) a lawelawe pū iā lākou i hoʻokahi pola - akā makemake wau e kaʻawale lākou, no ka "nani" wale nō, akā ʻaʻole ia he mea nui. 
  4. Hana i ka ʻAsuria Guacamole, ma ke kau ʻana i nā mea āpau i loko o kahi pola liʻiliʻi, mashing and stirring a bit a creamy a hui pū ʻia. ʻAʻole pono ia e laumania. E kāpīpī me nā flakes sesame a me ka chili.
  5. E hoʻomoʻa i nā portobellos, nā ʻaoʻao luna i lalo ma mua, no 4-5 mau minuke ma kahi wela, a hiki i ka momona a palupalu hoʻi. Flip, grill i kekahi mau minuke hou. Hoʻomaʻa i nā Buns.
  6. E hōʻuluʻulu i nā pākuhi ... .e hohola i nā pōpō me ka nui o ka Asian Guac, e kau i ka ʻaoʻao portobelloves (e hopu i nā wai momona a pau) a laila puʻu ʻia me ka lipoma kukoma a me ka salakeke kāloti, kahi kaomi liʻiliʻi o sriracha, kēpau ʻōpala koho. E hoʻohana i ke koena ʻAzaka Guac ma luna o nā piko bun, a luna o nā pākī.
  7. ʻAi koke.

memo:

  • No kahi pāʻina māmā hiki iā ʻoe ke lawelawe i kēia mau maka hāmama, me ka pahi a me ke ʻō me ka ʻole o ka pōpō luna.
  • E mālama i ka manawa hiki iā ʻoe ke hoʻohui i nā kāloti ʻelua a me ka kukama (a pāpālua i ka lole) a lawelawe pū iā lākou i hoʻokahi pola - akā makemake wau e hoʻokaʻawale ʻia ia mau mea, no ka “nani” wale nō, akā ʻaʻole ia he mea nui. 

ʻO Pizza Pīkini maikaʻi loa

ʻO pizza maikaʻi loa

"ʻOiai ʻo ka poʻe ʻai i ka ʻiʻo e makemake i kēia meaʻai pizza vegan! Me ka wai kāwili momona, nā mea ʻai kauwela a me nā ʻōmato maloʻo o ka lā, ʻono a ʻoluʻolu hoʻi e ʻai."


PREP: 20 MINS

KOKU: 15 MINS

KOHANAINA: like

Nā lawelawe: 3 - 4


NĀ NUI:

  • ʻO 1 broccoli poʻo liʻiliʻi, ʻokiʻoki ʻia nā florets i mau ʻāpana liʻiliʻi, luna o ka ʻau i ʻokiʻoki ʻia (½ kīʻaha)
  • ⅓ kīʻaha hapalua cherry kōmato
  • nā kernels mai 1 kūkaʻi hou kulina
  • ¼ kīʻaha ʻokiʻoki liʻiliʻi ʻia ka ʻakaʻaka
  • ½ jalapeño, ʻoki liʻiliʻi
  • ʻO nā ʻōmato i hoʻomoʻo ʻia e ka lā i hoʻomoʻa ʻia me ka aila, kikokiko ʻia
  • ʻaila ʻoliva keu, no ka ʻōniu a me ka palaki ʻana
  • 1 (16-auneke) kinipōpō palaoa pizza
  • ½ kīʻaha i nā lau basil hou
  • 2 mau punetēpu lau lau hou
  • pinches o nā pepa flakes ʻulaʻula
  • ka paʻakai kai a me ka pepa ʻeleʻele hou o ka ʻāina
  • Mīkini Mīkini

KANAKA:

  1. Hoʻopau i ka umu i 450 ° F.
  2. I loko o kahi pola waena, hoʻohui i ka broccoli, ʻōmato, kulina, ʻaka, jalapeño, a me nā ʻōmato maloʻo o ka lā a ninini ʻia me ka aila ʻoliva a me nā pine o ka paʻakai a me ka pepa. Holo i ka lole a me ka ʻono. Pono e hoʻomākaukau maikaʻi ʻia nā mea kanu a kāwili maikaʻi ʻia me ka aila ʻoliva i mea ʻono nā mea ʻai a puni ka pizza.
  3. E kīloi i ka palaoa pizza ma luna o ka pā pizza 14-'īniha. E kāwili māmā i nā kihi o waho o ka palaoa me ka aila ʻoliva a me ka puna i kekahi mau scoops o ka cashew cream ma waenakonu o ka palaoa, lawa wale nō e hohola ai i kahi papa lahilahi. E hoʻomāhele i nā mea ʻai i ka palaoa.
  4. Kahūmu 15 minuke, a hiki i ka pńpa mea gula, moʻa ma, a me ka broccoli mea opiopio, a kōʻala. Wehe mai ka umu a ninini me ka waiū momona (inā manoanoa kou waiū waiū e kahe ai, e hoʻoulu i kahi wai liʻiliʻi). Luna a me ka mea hou basil, hou thyme, a me pinches oʻulaʻula kekahi pahūpahū flakes.

ʻO Cauliflower Tacos Me Cashew Crema

kope vegan

"Mai hopohopo inā e emi nui ka nui - e ʻoi aku ka nui o ka noʻonoʻo o ka ʻono."

PREP: 20 MINS

KOKU: 30 - 40 MINS

KOHANAINA: like

Nā lawelawe: 4


NĀ NUI:

Ka lole

  • 1 ʻōmaʻomaʻo chile (e like me serrano), grated finely
  • 1 kālika kālika, kāwele maikaʻi ʻia
  • ¼ kīʻaha cashew a i ʻole ka ʻalemona almond
  • 3 Kukui wai lime hou
  • ʻO ka paʻakai Kosher

Ahaolelo

  • 3 ʻōlika kālika, kāwele maikaʻi ʻia
  • ¼ kīʻaha grapeseed a i ʻole ka aila mea kanu
  • 2 tsp. kumino lepo
  • 2 tsp. paprika puhi
  • 2 poʻo poʻo o ka cauliflower, ʻokiʻoki ʻia i nā florets 1 "–2"
  • ʻO ka paʻakai Kosher
  • 12 6 "-diameter tortillas kānana
  • 1 onioni keʻokeʻo liʻiliʻi, ʻoki liʻiliʻi
  • ʻO ka ʻākena i kālai ʻia, nā radishes i kālai ʻia, nā lau cilantro me nā koʻokoʻo palupalu, a me nā ʻopa lime (no ka lawelawe ʻana)

KANAKA:

Ka lole

  1. Ke hoʻohana nei i kahi fork, e kāwili i ke chile, kālika, ka bata bata, wai lime, a me 3 Tbsp. ka wai i loko o kahi pola liʻiliʻi e hoʻohui; kau me ka paʻakai. Hookaawale i.

Ahaolelo

  1. E kau i kahi ʻūlū ma ke kūlana haʻahaʻa; hoʻomehana mua i ka 450 °. E hoʻoulu i ke kālaki, ka aila, kumino, a me ka paprika i loko o kahi pola liʻiliʻi e hui pū. Hoʻonohonoho i ka cauliflower ma kahi pepa bakena a ninini ʻia i ka aila mea ʻala. ʻO ka wā me ka paʻakai a hoʻolei i ka cauliflower. Hoʻomaʻa, ʻaʻohe hoʻonāukiuki ʻia, a ʻeleʻele a ʻeleʻele i ka lalo, 15-20 mau minuke. Wehe mai ka umu a hoʻohuli i nā florets ma luna. E hoʻomau i ka hoʻomoʻa ʻana a hiki i ka ʻaoʻao ʻelua he ʻeleʻele a ʻeleʻele, 15-20 mau minuke ka lōʻihi.
  2. Wela i ka nui skillet ma meakino-kiʻekiʻe. Ke hana nei i nā ʻāpana, toast tortillas i hoʻokahi papa, huli i ka hapalua, a hiki i ka mehana, ma kahi o 1 mau minuke ka nui. Hoolilo i ka papa.
  3. E hohola i kēlā me kēia tortilla me kahi mea ʻono i mālama ʻia; luna me ka puaʻalā. E hoʻonani ʻia me ka ʻaka, ka ʻako, nā radishes, a me ka cilantro. E lawelawe me nā lime lime no ka ʻomi ʻana.

meaʻai māmā

Paina Pecan Energy Bar

lāʻau kī

"ʻO kēia papa ʻaina hoʻokele hana homemade ka meaʻai maikaʻi maikaʻi loa! He mea momona maoli ia, e hōʻike ana i nā ʻoka, nā hua chia, a me nā pecan."

PREP:  10 MINS

KOKU: 30 MINS

KOHANAINA: like

Nā lawelawe: 14


NĀ NUI:

  • Nā lā 15 Medjool (9 auneke) *
  • 1 mau kīʻaha pecan maka
  • ½ kīʻaha gluten manuahi
  • 1 mau puna chia
  • 1 teaspoon vanilla wehe
  • ½ ʻumeke punamona
  • ¼ teaspoon paʻakai paʻakai


KANAKA:

  1. Hoʻopau i ka umu i 200F.
  2. Wehe i nā lua mai nā lā me kou manamana lima (puka pololei lākou!). E kau i nā lā i ka mīkini mea ʻai a me ke kaʻina a i ʻole ka pulse a hiki i ka ʻokiʻoki nui ʻia ʻana a me kahi ʻano ʻano ʻino. A laila hoʻohui i nā mea i koe a hana no hoʻokahi mau minuke a hiki i ka hana ʻana o kahi palaoa crumbly.
  3. Hoʻopili i kahi pepa bakena a i ʻole ʻolokaʻa wili me ka pepa pepa. E hoʻolei i ka palaoa i waenakonu o ka pepa pepa a hoʻohana i kahi pin e ʻolokaʻa iā ia i kahi huinahā e 6 "x 10.5". E ʻoki i ka palaoa i 14 mau kī he 1.5 "x 3". (ʻAʻole pono ʻoe e pololei e like me mākou, akā ua ʻike mākou he maʻalahi no ka ʻoki ʻana i nā kaola paʻa lole.)
  4. E hoʻomoʻa i nā kaola no 30 mau minuke (kōkua kēia ʻanuʻu e hana i ke ʻano o ka maloʻo a me ka liʻiliʻi o ka pipili). E hōʻoluʻolu i nā kī i ka mahana o ka lumi, a laila mālama i ka pahu hau i loko o ka pahu i hoʻopaʻa ʻia ma waena o nā pepa wax. Inā makemake ʻoe e pūʻolo iā lākou no ka snacking, ʻokiʻoki i nā pepa huinahā 4 "x 6", wahī iā lākou a puni nā kī, a hoʻopaʻa iā lākou me ka lepe. Lima maikai no 1 mahina refrigerated (a oi, akā, ka mea e i hope i lōʻihi!). 

memo:

* Paipai mākou i ka hoʻohana ʻana i nā lā Medjool: he nui lākou, ʻano palupalu a me nā ʻano lā like ʻole e hana i ke ʻano kūpono no kēia mau kī. Loaʻa lākou ma ka nui o nā hale kūʻai; i nā manawa he nui i ka ʻāpana nui a hana paha, a i ʻūlū ʻia i ka ʻāpana hua maloʻo.


ʻO ka palaoa kuki maikaʻi loa loa (ʻai ʻole, ʻai ʻole gluten)

palaoa kuki

PREP: 5 MINS

KOKU: 5 MINS

KOHANAINA: like

Nā lawelawe: 6


NĀ NUI:

  • Hiki i ka 115 g vegan butter ke hoʻohana i ka bata pata
  • 110 g. Mālamalama eleele kōpaʻa *
  • 3 tbsp ke kō keokeo *
  • 1 tsp vanilla extract
  • 1 tbsp waiū i koho ʻia
  • 125 g palaoa kīnā ʻole āpau, inā pono
  • 45 g mau kokoleka koho

KANAKA:

  1. E hoʻomaka me ka wela e mālama ana i kāu palaoa i loko o ka hawewe paha a i ʻole ka umu (e nānā i ka pou no nā kuhikuhi).
  2. I ka mea kāwili, kāwī i kāu waiūpaka me nā kō i 2-3 mau minuke, a hui pū ʻia. E hoʻohui i kāu waiū a me ka vanilla extract, a hoʻomau i ka hoʻohuihui. Lohi hoʻouka hou aku au i loko o kou palaoa a me ka hui pu a pono hui.
  3. Ke hoʻohana nei i kahi spatula kāpili, e hoʻopili i kāu mau kokoleka. Hoʻololi i kahi pola a leʻaleʻa koke.

Vegan Plubpla Swirl maia hu ole With Plubpla popopo 

palaoa maiʻa

 

PREP: 10 MIN

KOKU: 1 LUA

KOHANAINA: NO KA MEA

Nā lawelawe: 5 - 10


NĀ NUI:

Pākena Bake

  • 250 g palaoa
  • 2 tsp e hoʻomapala i ka pauma
  • 1 / 2 tsp paʻakai
  • 60 ml aila
  • 75 ml waiū vegan *
  • 50 g kō kō *
  • 1 tbsp apple cider winika
  • 1 tsp vanilla extract
  • 3 maiʻa pala pala ma kahi o 350-400 g

Pākani Kinamona

  • 100 g gula
  • Kinamona 2 tbsp

Kinamona Crumble

  • 60 g palaoa
  • 20 g gula
  • 20 g. Mea eleele kōpaʻa
  • 45 g anuanu vegan waiū
  • ʻO 1 tsp kaila

ʻO Vanilla Glaze

  • 120 g kō kō
  • 4-5 tbsp waiū vegan a ʻoi aku
  • 1/2 tsp vanilla extract

KANAKA:

  1. E hoʻomākaukau mua i ke kōpaʻa no ka ʻōhumu. Hoʻohui kō a me ke kinamona.
  2. No ka ʻōpala, e kāwili koke i nā meaʻai a pau i kahi palaoa a hoʻokaʻawale ʻia.
  3. Hoʻopau i ka umu i ka 180 kekelē luna a me lalo o ka wela. ʻAila māmā i ka ipu hao.
  4. E kāwili i ka palaoa, ka palaoa kahu a me ka paʻakai i loko o ke pola. E ninini i loko o kahi pola hui nui a kāwili. E kāwili i ka aila, ka waiū lau, ke kō, ka vīnī cider apple a me ka vanilla extract maikaʻi me kahi whisk a hoʻowali pono i nā mea maloʻo. Finely Masa i ka maia a me ka ke'ō a me ka hoʻokomo. Hoʻohui pōkole e hana i kahi palaoa.
  5. E ninini ma kahi o ka hapalua o ka pahu i loko o ka ipu hao. E kāpīpī nui i ke kōpaʻa cinnamon ma ka palaoa. E ninini i ka palaoa i koe i ka pala. No ka strudel, huki i kahi oʻa ma loko o ka palaoa i kahi wili. ʻO ka hope, hohola i ka palaoa ma luna o ka palaoa.
  6. Hoʻomoʻa i ka umu ma kahi o 50-70 mau minuke *. A laila e lawe iā ia mai ka umu a e hoʻalili.
  7. No ka aniani vanilla, e kāwili i nā mea pono āpau me ka mīkini lima. E hohola ma luna o ka palaoa maiʻa a lawelawe.

memo:

  • ʻO ka waiū vanani soy Vegan no ka mea ʻono o ka vanilla a me ka meaʻono.
  • Inā ʻoe e pani i ke kō, e ʻoluʻolu e loli ke kūlike o ka palaoa. Pili kēia i ka hoʻololi o nā mea hoʻohui ʻē aʻe.
  • Hiki ke loli ka manawa bakena i ka umu.
  • ʻO ke ala ʻoi loa e hoʻāʻo inā mākaukau ka berena maiʻa me kahi skewer lāʻau a pahi paha. E puka i waho i ka wā e paʻa ai i ka palaoa maiʻa me ke koena ʻole o ka palaoa.


nā mea inu

Matcha + Coconut Milkshake

vegan milkshake

"ʻO Matcha a me ka niu kahi mea ʻono maikaʻi i hoʻohui ʻia. Mālamalama kēia milkshake vegan, ʻoluʻolu a hāʻawi iā ʻoe i ka ikaika o ka ikaika. "


PREP: 5 MIN

KOKU: 5 MIN

KOHANAINA: like

Nā lawelawe: 1


NĀ NUI:

  • 1 kīʻaha Silk Nutchello Kāleka i kālua ʻia me ka waiū Cashew a i ʻole ka waiū niu unsweetened
  • 1 maiʻa maloʻo nui
  • 2 teaspoons matcha
  • he mau hau polū, ponoʻole

Hoʻonani koho

  • nā niu i kāhi ʻia a i ʻole ka niu i wili ʻia
  • ʻoki kalikōʻele a i ʻole nā ​​nibao cacao


KANAKA:

  1. E hoʻokomo i nā mea hoʻohui i ka blender a kāwili a hiki i ka laumā a me ka momona.
  2. E lawelawe i luna me nā kāhiko koho.
  3. Nanea a ʻono i kēlā me kēia sip!

memo:

Inā hoʻohana i ka waiū niu i hoʻomomona ʻole ʻia, e hoʻohui i nā lā he 1 - 2, ʻokiʻoki ʻia a hoʻoneʻe ʻia nā ʻanoʻano, i mea momona. A i ʻole e hoʻohui i kahi kahakai o ka syrup maple maoli, ma kahi o 1 teaspoon, ma mua o ka hui ʻana.


Vegan Hot kokoleka

kokoleka wela vegan

"Ka momona momona momona, momona a kokoleka vegan wela!"

PREP: 1 MIN

KOKU: 4 MIN

KOHANAINA: like

Nā lawelawe:  2


NĀ NUI:

  • 2 kīʻaha Vegan waiū oat, almond, cashew
  • 3 tbsp ʻAla syrup
  • 2 tbsp Kakaʻu pauka

KANAKA:

  1. Hoʻohui i nā mea pono āpau i loko o ka ipu hao a mahana. E lawelawe me ka waiū waiū niu a i ʻole nā ​​marshmallow vegan.

ʻO Vegan Turmeric Eggnog

hua moa vegan

"ʻO kēia meaʻai maʻalahi no ka Vegan Turmeric Eggnog e hoʻouluulu i kahi hana hoʻolauleʻa me nā mea pono olakino a me kahi mea ʻala anti-inflammatory kūikawā."

PREP: 2 MIN

KOKU: 5 MIN

KOHANAINA: like

Nā lawelawe: 5


NĀ NUI:

  • 1 hiki i ka waiū niu māmā (13.5 auneke / 398ml)
  • 1.5 kīʻaha wai
  • 3 mau lā i hoʻokani ʻia
  • 1 tsp turmeric
  • 1 tsp honua kinamona
  • 1/4 tsp lepo pala
  • 1/8 tsp lepo allspice
  • 1/8 kūpaʻa ʻanuʻu ʻeleʻele
  • 1 tbsp kaʻaila niu

koho:

  • ʻO ka syrup maple hou ʻo 1tbsp a i ʻole ka meli inā makemake ʻoe i ʻoi aku ka momona
  • Nutmeg hou no nā mea hoʻonani

KANAKA:

  1. E hoʻonoho i nā mea pono āpau i ka blender wikiwiki. Hoʻohui no 2-3 mau minuke, a hoʻopili maikaʻi ʻia a wela. Inā ʻaʻohe ou mea kāwili e hoʻowela i kāu mea inu ma hope o ke kāwili ʻana i ka mehana ma ke kapuahi i loko o kahi ipuhao liʻiliʻi ma kahi wela mehana.
  2. E hoʻonani me ka nutmeg hou. Ua hoʻonani ʻia hoʻi au me kahi pēpē o ka waiū wai ʻalemona.

memo:

  • Hiki iā ʻoe ke maʻa maʻalahi i nā ʻano waiū no ka waiū niu
  • Inā ʻaʻohe ou huila wikiwiki e hoʻowela i kou eggnog, ma hope o ka hoʻopili liʻiliʻi ʻana i ka wela i loko o ka ipu kuke ma ke kapuahi

Nā hale ʻāina Vegan

I kekahi manawa, ma kahi o ke kuke - makemake ʻoe i ka ʻike ma ka hale ʻaina i helu ʻia a i ʻole hoʻowahāwahā wale ʻoe i ke kuke ʻana i ka pani piha! ʻAʻole e hopohopo, ua hōʻuluʻulu mākou i nā hale ʻaina vegan kaulana loa a puni ka ʻāina. E nānā i lalo:

hōʻuluʻulu manaʻo

Lana ko mākou manaʻo ua hauʻoli ʻoe i kā mākou alakaʻi ākea ma ka veganism! Mai poina e waiho i kahi manaʻo. E loaʻa ai ka ʻike ʻike hou aku e pili ana i ka meaʻai, e hoʻopili pono i kā mākou papa inoa leka ma lalo !:

 

Related Posts

ʻO Vegan Mushroom Bourguignon
"ʻO kēia vegan Mushroom Bourguignon kahi heady melange o nā mea ʻono a me nā ʻano leʻaleʻa i ka mea ʻono, velvety sauce" Serve ove ...
heluhelu mai o More
Sole Meunière
"Hoʻolaha ʻo Sole meunière i nā ʻono maʻalahi o ka iʻa hou, ka bata, ka lemon a me ka pāhiri" A English English Dover hoʻokahi ...
heluhelu mai o More
Poulet Vallée dʻAuge
"Kapa ʻia no kahi ʻāpana ma Normandy i ʻike ʻia no kāna mau ʻāpala (a me Calvados), hoʻohui ʻia kēia kuʻuna kuʻuna i nā mea waiwai āpau, ...
heluhelu mai o More

Waiho i ka manaʻo hoʻopuka

E'olu'olu, pono e'āpono'ia nā pane ma mua o ka pa'i'ia'ana