Abinci talatin na yau da kullun, kwatankwacin su na tushen shuka, yadda za a yi amfani da su a cikin kicin ɗin ku, da kuma abin da suke kawowa tasa ku.
Naman sa yana da sawun sawun yanayi sau 20-60 a kowace gram na furotin.
Soya soy crumbles kamar naman sa. Don tacos, dafa lentil ruwan kasa da cumin, yankakken paprika, tafarnuwa, tumatir. Don bolognese, canza rabin nama da yankakken gyada + naman gwari — rubutu ya fi kusa da yadda kuke zato.
Lentils: 18 g na furotin a kowace kowane kofin dafa, da kuma 16 g na fiber da baƙin ƙarfe.
Kaji mai kiwo na masana'antu yana rayuwa ~ makwanni 6 a cikin yanayi da aka hana ga karnuka.
Matsa tofu, saka yaji (ruwan soya, tafarnuwa, lemun tsami, man zaitun), gasa ko soya. Yankakken seitan yana gasawa kamar cutlets. Yankakken naman gwari na oyster yana soya ya zama 'pulled chicken'.
Tofu: 20 g na furotin a kowane kofin; seitan: 25 g a kowace 100 g.
Aladu sun fi karnuka wayo kuma ana sarrafa su a cikin mafi munin yanayin yanka.
Yanka tempeh a kanana, saka yaji a ruwan soya + maple + yankakken paprika + ruwan hayaki, gasa a kaskon har sai ya yi laushi. Don karin kumallo mai crunch, shafa takardar shinkafa da yaji iri ɗaya kuma gasa.
Tempeh: 31 g na furotin a kowane kofin, da kuma probiotics daga fermentation.
Samar da tsiran alade yana haifar da juriya ga magungunan kashe kwari da gurɓacewar ruwan datti.
Samfuran kamar Beyond, Field Roast, La Vie suna aiki a cikin miya, karin kumallo, taliya. Na gida: farin wake + hatsi mai mahimmanci na alkama + fennel + sage, tururi a cikin faranti.
Yawancin tsiran alade na shuka: 12-20 g na furotin a kowane tsiran alade, babu cholesterol.
Naman da aka sarrafa ya zama sanadin ciwon daji na aji-1 (WHO/IARC).
Tofurky, Field Roast, Vivera suna yankewa kamar naman alade. Don na gida: yankakken aubergine da aka gasa + yankakken paprika yana yin cika sanwich mai kyau sosai.
Yawancin yankakken nama na deli: 10-15 g na furotin a kowane hidima, akwai zaɓuɓɓuka masu ƙarancin sodium.
Burger naman sa guda ɗaya yana cin ruwa ~1,700 L.
Na gida: haɗa baƙin wake + dafaffen shinkafa + hatsi + albasa + cumin + yankakken paprika; sanyaya mintuna 30 kafin a yi, gasa da kyau.
Burger na wake: ~15 g na furotin, fiber, babu kitse mai ƙarfi daga dabbobi.
Irin abubuwan dandano iri ɗaya (ganye, tafarnuwa, tumatir), babu farashin dabba.
Niƙa lentil dafaffe + gyada da aka gasa + gurasa gurasa + faski + tafarnuwa + man tumatir; gasa a 200 °C / 400 °F.
12–14 g na furotin a kowace hidima na ƙwallon 4.
Madara tana amfani da ruwa kusan sau 4 da ƙasa sau 22 a kowace lita idan aka kwatanta da madarar almond.
Madarar waken soya da fis sun fi kyau don furotin + kumfa. Hatsi don kofi. Almond don hatsi/gasa. Zaɓi wanda ba a daɗe ba, wanda aka ƙarfafa da alli.
Madarar waken soya/fis mai ƙarfafa: alli da B12 daidai da madara, ƙarancin baƙin ƙarfe, babu cholesterol.
Man shanu na madara = hayakin madara mai yawa.
Naturli, Flora Plant, Earth Balance suna gasawa kuma suna shafawa kamar man shanu. Don soya, kawai amfani da man zaitun. Don gurasa, avocado da aka niƙe + gishiri.
Babu cholesterol; yawancin man shanu na vegan suna amfani da cakudin rapeseed/kwakwa.
Cuku mai tsauri yana da ɗayan manyan sawun madara a kowace kg.
Gwada nau'ikan da aka tsufa (Númü, Honestly Tasty, Climax). Don dafa abinci, yisti na abinci yana ƙara umami; a cikin taliya, yayyafa cakuda gyada + yisti na abinci + lemun tsami.
Cuku na goro masu noma: furotin + kitse mai kyau; zaɓin da aka ƙarfafa yana ƙara B12.
Ruwan daɗi ɗaya yana samuwa daga sitaci + mai + acid.
Pizza/lasagna: haɗa dankali dafaffe + karas + cashews + lemun tsami + gishiri + yisti na abinci — yana narkewa kuma yana miƙawa.
Ƙarancin kitse mai ƙarfi; babu ragowar maganin kashe ƙwari/hormones.
Yogurt na kwakwa da waken soya suna fermentar da kwayoyin halitta guda ɗaya.
Zaɓi wanda ba a daɗe ba tare da kwayoyin halitta masu rai. Saka da berries + iri + man gyada don karin kumallo.
Yogurt na waken soya: furotin iri ɗaya da na yogurt na madara; yawancin sun haɗa da probiotics masu rai.
Samfuran zamani ba za a iya bambanta su ba a gwajin makafi.
Nemo Booja-Booja, NadaMoo, Oatly, Coconut Collaborative, Magnum vegan.
Wasu suna da ƙarancin sukari fiye da nau'ikan madara; duba lakabi.
Cream na kwakwa mai sanyi yana dahuwa da sukari + vanilla a daidai lokacin.
Sanyaya kwano na cream na kwakwa mai cikakken mai a cikin dare; dahuwa saman mai ƙarfi da icing sugar + vanilla.
Aquafaba mai dahuwa ba shi da mai gaba ɗaya.
Gyada yana haɗuwa zuwa cikakken rubutu na cuku mai tsami.
Jiƙa kofin gyada 1 na awanni 4, haɗa da cokali 2 na lemun tsami, cokali 1 na yisti na abinci, gishiri, ɗan ruwa.
Ya fi kitse mai lafiya, ma'adanai; babu lactose.
Ana amfani da shi iri ɗaya a cikin kayan zaki da kofi.
Nature's Charm da Carnation yanzu suna yin nau'ikan vegan; ko dafa madarar kwakwa da sukari har sai ya ragu da rabi.
Jerin abubuwan da aka haɗa sun fi tsabta, babu hormones.
An kiwo kajin da ke yin kwai don su samar da ƙwai 25× fiye da yadda aka saba.
Cakuda tofu mai tsauri, soya da turmeric (launi), kala namak (ɗanɗano na kwai), yisti na abinci, gishiri, barkono. Ƙara kayan lambu.
Chickpea da aka dafa: ~14 g na furotin a kowace hidima, da kuma baƙin ƙarfe da alli.
Rubutu da gishiri suna fitowa daga shiri, ba daga dabba ba.
Yanka tofu mai tsauri, dafa a ruwan soya + gishiri baƙi + dashi. Sanyaya. Yanka akan shinkafa ko taliya.
Furotin iri ɗaya, babu cholesterol.
Hellmann's Vegan, Just Mayo, Veganaise ba za a iya bambanta su ba.
Amfani da 1:1 a kowane girke-girke. Ko haɗa aquafaba + mustard + mai + lemun tsami da kanka.
Sau da yawa yana da ƙarancin kitse mai ƙarfi fiye da mayonnaise na kwai.
Kwai suna yin ayyuka na musamman — ɗaurewa, tayarwa, danshi — kowannensu yana iya musanyawa.
Kwai 1 = cokali 1 na flax da aka niƙe + cokali 3 na ruwa (ɗaurewa); kofi 1/4 na applesauce (danshi); cokali 3 na aquafaba (dahuwa).
Flax yana ƙara omega-3 ALA da fiber; applesauce yana rage mai.
Tofu mai laushi da aka matsa yana zama kamar custard quiche.
Haɗa tofu mai laushi + yisti na abinci + kala namak + masara + turmeric; zuba a cikin biredi tare da yankakken kayan lambu; gasa mintuna 35 a 180 °C / 350 °F.
Ya fi fiber, ƙarancin cholesterol.
Ana kashe kifi biliyan 1-3 a kowace shekara; tuna sau da yawa yana da mercury.
Niƙa chickpeas da vegan mayonnaise, dill, capers, lemun tsami, seleri. Yaɗa akan burodi ko cika sanwiches.
Chickpeas: 14 g furotin, 12 g fiber a kowane kofi; babu mercury.
Gonakin salmon suna haifar da cututtukan lice da wuraren mutuwa na teku.
Gasa karas har sai ya zama mai laushi, saka yaji a ruwan soya + ruwan inabi na shinkafa + nori + ruwan hayaki + capers a cikin dare. Yanka don bagels ko sushi.
Haɗa da flax ko man algae don omega-3s; babu microplastics.
Samfuran kamar Vivera, Birds Eye Green Cuisine, Plant Pioneers suna yin 'kifi' mai dahuwa da kyau.
Don na gida: saka tofu yaji a nori + lemun tsami + capers, rufe da gurasa gurasa, gasa.
Furotin iri ɗaya, babu microplastics, babu bycatch.
Kamun jatan lande yana haifar da yawan bycatch (kg 5-20 da aka jefar a kowane kg na jatan lande).
Yanka king oyster stems zuwa zagaye, sa yanka, soya a man shanu + tafarnuwa + farin giya. Don siffar jatan lande: jatan lande na konjac (Vegan Zeastar, Loma Linda).
Naman gwari: bitamin B, fiber; babu cholesterol.
Ayyukan kiwon kudan zuma na kasuwanci sun haɗa da yanke fukafuki da ciyar da sukari.
1:1 a cikin shayi, gasa, miya. Amfani da maple don dadi, agave don dadi mai tsaka-tsaki.
Ruwan dabino da maple suna ɗauke da ma'adanai (manganese, zinc).
Gelatin shine fatun dabbobi da kasusuwa da aka tafasa.
Agar yana da ƙarfi fiye da gelatin — amfani da ~1/3 na adadin kuma narkar da shi a cikin ruwan zafi kafin sanyaya.
Duk ukun shuka/algae ne suka samo asali.
Fermented anchovies → fermented soy yana ba da umami iri ɗaya.
Amfani da cokali 1 na ruwan soya mai haske + cokali 1 na miso + nori da aka haɗa a kowane girke-girke na Thai/Vietnamese.
Ƙarancin mercury, ƙarancin farashin muhalli.
Worcestershire na yau da kullun yana ɗauke da anchovies.
1:1 a cikin marinades, Bloody Marys, stews.
Amfani iri ɗaya, kayan abinci na shuka.
Zaɓuɓɓukan mai mai ƙarfi suna aiki iri ɗaya a cikin gurasa.
Man kwakwa mai sanyi yana yankawa a cikin gari kamar man shanu mai sanyi. Man shanu na vegan yana gasawa 1:1.
Man kwakwa: mai ƙarfi amma babu cholesterol.
Umami mai zurfi iri ɗaya ba tare da tafasa kasusuwa ba.
Dafa busasshen shiitake + kombu + ginger + ruwan soya mintuna 30; tace. Haɗa miso a cikin ruwan zafi daga wuta.
Mai arziki a glutamate, bitamin B, babu kitse mai ƙarfi.
Ba lallai ne ku canza komai lokaci ɗaya ba. Shirin kwana 7 yana mayar da canji ɗaya zuwa al'ada, sannan yana tara na gaba.
Fara shirin kwana 7 →Musanya, da kyau
Yawancin musanya da ba su yi nasara ba suna faruwa ne saboda mutane suna maye gurbin wani samfur maimakon aikin da wannan samfurin yake yi. Cuku a cikin miya yana yin wani abu daban da cuku a kan allo; kwai a cikin waina ba shine kwai a karin kumallo ba. Da zarar ka gano aikin — ɗaurewa, yin ruwan kasa, mai, umami, tsari — musanya da ta dace yawanci a bayyane take kuma galibi tana da rahusa.
ɗaurewa (kwai a cikin burgers da batters), iska da tsari (farin kwai, ci gaban gluten), mai da ji a baki (man shanu, kirim, cuku), umami da ɗanɗano (nama, miyar kifi, parmesan) da yin ruwan kasa (sukari da sunadarai na madara a cikin yin burodi). Kowanne yana da abubuwan da suka dace na shuka da aka kafa, kuma babu wani sinadari guda da ya rufe duka biyar — wanda shine dalilin da yasa samfuran musanya daya-da-daya sukan yi rashin nasara.
Don ɗaurewa, yi amfani da flax ko chia da aka niƙa da ruwa, aquafaba, ko kuma dankalin turawa da aka daka da gurasa. Don tashi, yi amfani da baking powder tare da acid, ko aquafaba da aka buga har sai ya yi kumfa. Don wadata da kafewa — custards, quiches — yi amfani da silken tofu ko tushen cashew da aka yi kauri da sitaci. Zaɓin wanda bai dace ba shine dalilin da yasa 'sigar vegan ba ta yi aiki ba'.
Kirim mai da emulsion ne: cashews, oat cream ko kwakwa suna yin shi da kyau. Cuku mai, gishiri, acid da glutamate ne: nutritional yeast, miso, lemo da matakin gishiri mai kyau suna sake yin rawar ɗanɗano fiye da kowane samfur guda. Yoghurts na shuka da aka yi noma suna ba da ɗacin da ke sa gasassun abinci da marinades suyi aiki. Madara a cikin girki galibi ruwa ne da ɗan mai — soy da oat suna aiki kusa da kiwo saboda abun cikin su na sunadaran da sitaci.
Jackfruit da namomin kaza da aka dafa a hankali suna ba da tsarin yayyage; seitan da tempeh suna ba da cizo; lentil da goro suna ba da nikakken nama; soy protein da aka yi wa texture da aka sake shayarwa a cikin broth yana ba da mafi kusancin kwatankwacin nikakken nama a farashi mai rahusa. ɗanɗano yana zuwa daga wuri guda da yake zuwa daga nama: yin ruwan kasa, gishiri, mai, kayan ƙanshi da lokaci.
Wasu jita-jita sun fi dacewa a sake gina su fiye da musanya su. Wani abinci wanda ainihin asalinsa shine wani sinadari na dabba zai kasance kamar kwafi ne; wannan abincin da aka dafa a matsayin wani abu dabam — daga wani abinci wanda bai taɓa amfani da wannan sinadari ba — yawanci yana da ɗanɗano mafi kyau kuma yana da rahusa. Musanya gada ce, ba makoma ba.
Zaɓi bisa ga abin da ainihin sinadari yake yi a cikin abincin.
| Asali | Aiki | Mafi kyawun musanya | Rabo / bayanin kula |
|---|---|---|---|
| Kwai (ɗaurewa) | Yana riƙe cakuda tare | Flaxseed da aka niƙa + ruwa | 1 tbsp flax + 3 tbsp ruwa a kowace kwai |
| Kwai (iska) | ɗagawa da kumfa | Aquafaba, da aka buga | 3 tbsp a kowace farin kwai |
| Kwai (kafewar custard) | Wadata da kafewa | Silken tofu ko sitaci + madarar shuka | Haɗa shi laushi; ƙara turmeric don launi |
| Man shanu (yin burodi) | Mai da sassauƙa | Tushen man shuka mai ƙarfi ko man kwakwa mai tsabta | 1:1 da nauyi |
| Madara | Ruwa da ɗan mai | Madarar soy ko oat, mara zaƙi | 1:1 |
| Kirim | Mai da aka yi emulsion | Kirimin cashew ko kirimin oat | 1:1; cashews suna buƙatar jiƙa |
| Cuku mai wuya | Gishiri, mai, umami | Nutritional yeast + gishiri + miso | 2 tbsp yeast a kowace 30 g cuku |
| Nikakken nama | Tsari da yin ruwan kasa | Lentil, goro, ko soy protein da aka sake shayarwa | Yi ruwan kasa da kyau kafin ƙara ruwa |
| Miyar kifi | Gishiri mai ɗanɗano umami | Soy sauce + lemo + ciyawa ta teku | Ƙara ɗan sukari don daidaitawa |
| Gelatine | Abin kafewa | Agar-agar | Kusan rabin nauyi; dole a tafasa don kunna shi |
| Zuma | Zaƙi da kauri | Maple, dabino ko agave syrup | 1:1; daidaita ruwa kaɗan |
Matsakaicin musanya na kimiyyar abinci
Rubuta 'ɗaurewa', 'mai', 'umami' ko 'tsari' kusa da kowane. Wannan ita ce hanya gaba ɗaya.
Canza kwai da farko, dafa shi, sannan canza kiwo. Canje-canje biyu a lokaci guda suna ɓoye wanda ya gaza.
Ƙara miso, soy, naman kaza ko manna tumatur a inda nama yake. Wannan shine matakin da yawancin canje-canje ke tsallakewa.
Siffofin shuka yawanci sun fi na asali ƙarancin mai da gishiri. ɗanɗana kuma gyara kafin yanke hukunci kan sakamakon.
Girke-girke da aka canza yana da amfani ne kawai idan ana iya maimaita shi. Lura da rabon da suka yi nasara.
Babu ɗaya, kuma wannan shine mahimmin fahimta. Flax don ɗaurewa, aquafaba don iska, silken tofu ko sitaci don kafewa. Zaɓi ta aiki yana magance kusan kowace gazawa.
Soy mara zaƙi, saboda yawan sunadaran ta yana ba ta damar yin curd, kumfa da yin ruwan kasa iri ɗaya. Oat ita ce mafi kusa don laushi da kofi.
Haɗa glutamate, gishiri, mai da acid: nutritional yeast, farin miso, ɗan mai da ruwan lemo. Wannan shine abin da bakin ka ke karantawa a matsayin 'cuku'.
Garin soy ne da aka cire mai da aka sarrafa kaɗan, kusa da taliya fiye da abinci mai shiri, kuma yana cikin mafi arha sunadarai da ake samu a ko'ina.
A'a. Agar ya fi ƙarfi — fara da kusan rabin nauyi — kuma dole a tafasa shi don kunna shi, yayin da gelatine kawai yana buƙatar narkewa.
A'a. Abincin shuka gaba ɗaya baya buƙatar musanya. Musanya suna wanzu don kiyaye jita-jita da aka saba a kan tebur yayin canji, wanda shine manufa mai amfani, ba sulhu ba.