Abinci talatin na yau da kullun, abubuwan da suka dace da su na tushen shuka, yadda za a yi amfani da su a cikin dafa abincinku, da kuma abin da suke kawo wa farantin ku.
Naman sa yana da {n}-60× sawun yanayi a kowane gram na protein.
Cika soy crumbles kamar naman sa. Don taco, simmer dafaffun lentils masu launin ruwan kasa tare da cumin, smoked paprika, tafarnuwa, tumatir. Don bolognese, sauya rabin nama da walnut + namiji minced — rubutun yana kusa fiye da yadda kuke zato.
Lentils: 18 g protein a kowane kofin dafa, tare da 16 g fiber da ƙarfe.
Kaji na gonar masana'anta yana rayuwa ~makonni 6 a cikin yanayin da aka haramtawa karnuka.
Manna tofu, marinate (soya miya, tafarnuwa, lemun tsami, man zaitun), gasa ko soya. Yankakken seitan yana gasawa kamar cutlets. Naman gwari na kawa da aka yanke yana soyawa zuwa 'kaji da aka ja'.
Tofu: 20 g protein a kowane kofin; seitan: 25 g a kowane 100 g.
Aladu sun fi karnuka wayo kuma ana sarrafa su a cikin mafi munin yanayin yanka.
Yanka tempeh a tsanake, a tsoma a cikin soya + maple + smoked paprika + madarar hayaƙi, a soya har sai ya zama crispy. Don crunch na karin kumallo, shafa takarda shinkafa da madarar hayaƙi iri ɗaya kuma a gasa.
Tempeh: 31 g protein a kowane kofin, tare da probiotics daga fermentation.
Samar da naman alade yana haifar da rigakafin rigakafi da kuma gurɓacewar ruwan sharar gida.
Samfurori kamar Beyond, Field Roast, La Vie suna aiki a cikin stew, karin kumallo, taliya. Na gida: farin wake + vital wheat gluten + fennel + sage, tururi a cikin foil.
Yawancin tsiran alade na shuka: 12-20 g protein a kowane link, babu cholesterol.
Naman da aka sarrafa yana da matakin-1 masu haifar da ciwon daji (WHO/IARC).
Tofurky, Field Roast, Vivera yanka kamar naman alade. Don na gida: aubergine da aka yanka a tsanake + smoked paprika yana yin ciko sanwici mai kyau.
Yawancin yankan nama na shuka: 10-15 g protein a kowane cin abinci, akwai zaɓuɓɓukan ƙarancin sodium da yawa.
Burgar naman sa guda ɗaya tana cin ~1,700 L na ruwa.
Na gida: niƙa wake mai baƙar fata + shinkafa da aka dafa + hatsi + albasa + cumin + smoked paprika; sanyaya minti 30 kafin a siffanta, a soya da ƙarfi.
Burgar wake: ~15 g protein, fiber, babu kitse mai ƙanshi daga dabbobi.
Masu ɗaukar ɗanɗano iri ɗaya (ganye, tafarnuwa, tumatir), babu farashin dabba.
Niƙa dafaffen lentils + gasasshen walnuts + gurasa + faski + tafarnuwa + man tumatir; gasa a 200 °C / 400 °F.
12-14 g protein a kowane cin abinci na ƙwallo 4.
Madarar dabbobi tana amfani da ruwa kusan {n}× da kuma ƙasar {n}× a kowace lita idan aka kwatanta da madarar almond.
Madarar waken soya da fis sun fi kyau don protein + frothing. Madarar hatsi don kofi. Madarar almond don hatsi na karin kumallo/gasawa. Zaɓi wanda ba a daɗe ba, mai ƙarfi da alli.
Madarar waken soya/fis mai ƙarfi: adadin alli da B12 kamar madarar dabbobi, ƙarin ƙarfe, babu cholesterol.
Man shanu na madara = hayakin madara mai yawa.
Naturli, Flora Plant, Earth Balance suna gasa kuma suna yaɗuwa kamar man shanu. Don soya, kawai yi amfani da mai. Don gurasa, niƙa avocado + gishiri.
Babu cholesterol; yawancin man shanu na vegan suna amfani da haɗin rapeseed/kwakwa.
Cuku mai tauri yana da ɗayan manyan sawun madara a kowane kg.
Gwada nau'ikan da suka tsufa (Númü, Honestly Tasty, Climax). Don dafawa, yisti mai gina jiki yana ƙara umami; a cikin taliya, yayyafa da aka haɗa cashew + yisti mai gina jiki + lemun tsami.
Za'a iya samun wannan kauri mai laushi daga sitaci + kitse + acid.
Pizza/lasagna: haɗa dafaffen dankali + karas + cashews + lemun tsami + gishiri + yisti mai gina jiki — yana narkewa kuma yana miƙewa.
Yana da ƙarancin kitse mai ƙanshi; babu ragowar maganin rigakafi/hormon.
Yogurt na kwakwa da waken soya suna ferment da kwayoyin halitta guda ɗaya.
Zaɓi wanda ba a daɗe ba tare da kwayoyin halitta. Saka berries + tsaba + man goro don karin kumallo.
Yogurt na waken soya: protein mai kama da yogurt na dabbobi; yawancin suna haɗa da probiotics masu rai.
Sabbin samfurori ba za a iya bambanta su ba a gwaje-gwaje marasa ganuwa.
Nemo Booja-Booja, NadaMoo, Oatly, Coconut Collaborative, Magnum vegan.
Wasu suna da ƙarancin sukari fiye da nau'ikan dabbobi; duba lakabin.
Kirjin kwakwa mai sanyi yana daddawa iri ɗaya tare da sukari + vanilla.
Sanya gwangwani na madarar kwakwa mai cikakken kitse ta dare; ka daddawa saman mai ƙaƙƙarfa tare da icing sukari + vanilla.
Aquafaba zane bashi da kitse gaba ɗaya.
Cashews suna haɗawa cikin rubutun cuku mai kirim cikakke.
Jiƙa kofin cashews 1 tsawon awa 4, haɗa da tablespoons 2 na lemun tsami, tablespoon 1 na yisti mai gina jiki, gishiri, kaɗan ruwa.
Yayi yawa a cikin kitse masu 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 sigar vegan; ko a takura madarar kwakwa da sukari har sai ta ragu da rabi.
Jerin sinadarai masu tsabta, babu hormones.
An kiwo kajin kwai don samar da kwai sau {n} fiye da yadda suke samarwa a zahiri.
Niƙa tofu mai ƙarfi, a soya da turmeric (launi), kala namak (ɗanɗanon kwai), yisti mai gina jiki, gishiri, barkono. Ƙara kayan lambu.
Tofu soya: ~14 g protein a kowane cin abinci, tare da ƙarfe da alli.
Rubutun da ɗanɗano mai gishiri suna fitowa daga shiri, ba daga dabba ba.
Yanke tofu mai tsauri zuwa cubes, simmer a cikin soya miya + baƙar gishiri + dashi. Sanyaya. Yanka a kan shinkafa ko noodles.
Protein mai kama da haka, babu cholesterol.
Hellmann's Vegan, Just Mayo, Veganaise ba za a iya bambanta su ba.
Yi 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 ƙanshi fiye da mayo na kwai.
Kwai tana yin takamaiman ayyuka — haɗawa, haɓakawa, danshi — kowannensu yana iya musanyawa.
Kwai 1 = 1 tbsp na flax ground + 3 tbsp na ruwa (haɗawa); 1/4 kofin applesauce (danshi); 3 tbsp na aquafaba (whipping).
Flax yana ƙara omega-3 ALA da fiber; applesauce yana rage kitse.
Tofu silken da aka matsa yana zama kamar custard quiche.
Haɗa silken tofu + yisti mai gina jiki + kala namak + cornstarch + turmeric; zuba a cikin ɓawon burodi tare da kayan lambu da aka soya; gasa minti 35 a 180 °C / 350 °F.
Yana da yawan fiber, ƙarancin cholesterol.
Biliyan 1-3 na kifi ana kashe su duk shekara; tuna sau da yawa yana da mercury.
Niƙa chickpeas da vegan mayo, dill, capers, lemun tsami, seleri. Yada a kan gurasa ko cika sandwiches.
Chickpeas: 14 g protein, 12 g fiber a kowane kofin; babu mercury.
Gonakin salmon suna haifar da yawan kwarkwata da yankuna matattu na teku.
Gasa karas har sai sun yi laushi, shafa a cikin soya miya + shinkafa vinegar + nori + ruwan hayaƙi + capers na dare. Yanka don bagels ko sushi.
Haɗa da flax ko man algae don omega-3s; babu microplastics.
Samfurori kamar Vivera, Birds Eye Green Cuisine, Plant Pioneers suna yin 'kifi' mai daɗi.
Don na gida: shafa tofu a nori + lemun tsami + capers, rufe da gurasa, gasa.
Protein mai kama da haka, babu microplastics, babu bycatch.
Kamun kifi na shrimp yana haifar da yawan bycatch (kilogram 5-20 ana watsar da shi a kowane kilogiram na shrimp).
Yanke ƙananan oyster na sarki zuwa zagaye, yayyanka su, a soya a man shanu + tafarnuwa + farin giya. Don siffar shrimp: konjac shrimp mai jakunkuna (Vegan Zeastar, Loma Linda).
Naman gwari: bitamin B, fiber; babu cholesterol.
Ayyukan kiwon kudan zuma na kasuwanci sun haɗa da yanke fukafuki da ciyarwa da sikari.
1:1 a cikin shayi, yin burodi, miya. Yi amfani da maple don wadata, agave don zaƙi mara tsaka tsaki.
Ruwan dabino da maple suna ɗauke da ma'adanai (manganese, zinc).
Gelatin shine fatar dabba da kasusuwa da aka tafasa.
Agar yana da ƙarfi fiye da gelatin — yi amfani da kusan 1/3 na adadin kuma a narkar da shi a cikin ruwan zafi kafin sanyaya.
Duk ukun an samo su daga tsire-tsire/algas.
Fermented anchovies → fermented soya yana ba da umami iri ɗaya.
Yi amfani da tbsp 1 na soya mai haske + tsp 1 na miso + nori da aka niƙa a cikin kowane girke-girke na Thai/Vietnamese.
Yana da ƙarancin mercury, ƙarancin farashin muhalli.
Worcestershire na yau da kullun yana ƙunshe da anchovies.
1:1 a cikin marinades, Bloody Marys, stews.
Amfani iri ɗaya, sinadaran shuka.
Zaɓuɓɓukan kitse mai ƙarfi suna aiki iri ɗaya a cikin gurasa.
Man kwakwa mai sanyi yana yanke cikin gari kamar man shanu mai sanyi. Man shanu na vegan yana gasa 1:1.
Man kwakwa: mai ƙanshi amma babu cholesterol.
Dadi mai zurfi iri ɗaya ba tare da tafasasshen kasusuwa ba.
Simmer da aka bushe shiitake + kombu + ginger + soya miya minti 30; tace. Whisk miso a cikin miyan zafi daga zafi.
Mai arziki a cikin glutamate, bitamin B, babu kitse mai ƙanshi.
Ba lallai ne ku canza komai a lokaci guda ba. Shirin kwanaki 7 yana mai da sauyawa ɗaya zuwa al'ada, sannan kuma yana haɗa na gaba.
Fara shirin kwanaki 7 →