Legumes
Lentejas, garbanzos, etl tlīltic, etl chīchīltic, etl iztāc. Yehuāntin in proteína ic miyac tlacuālli īhuān in tlacuālli tlein achi mētzincah patiyoh.
Cē cochi-āmatl īpampa in chicome-tōnaltin
In tiyōllōcuepah amo cē tōnaltica. Īpēhualiztli cē semana in neltiliztli-tlacualiz. Cē cē tōnal quiahcia cē yancuic tequitl īpan in ōtimati.
- 01Tōnal 1
Xiquitta mocochcāuh
Xiquitta in xōchiyōtl ocachimāni mochāncopa — centli, etl, xōchicualli, xōchiyōtl. In ōcachi monequi ōmpa oncah.
- 02Tōnal 2
Xicmati cē cambio
Xiquelchīhua in yolmeh-tlacualli ocachi ticua. Xiquitta cē xōchiyōtl — etl imā tlacatl-nacatl, oatl imā chichihuātl — xicchīhua cē semana.
- 03Tōnal 3
Xicchīhua cē huēhuetlacualli
Xictōtōcacui cē huēhuetlacualli xōchiyōtl in motlahtōlcāuh. Miectin ehuah in axtimati.
- 04Tōnal 4
Xictlāli monamacaliztli
Xicchīhua mochipa in centli, lentil, oatl, xōchicualli. In ōcachi miec zan ōcachi chīpahtic tinamacah.
- 05Tōnal 5
Xitlaqualcuih cēmaniyān, āhuiyac
In namacaltlahtōl amo tēyāochihua. Xicmati in tlahtōl monotza īhuān in xōchitlacualli cuezōntoc.
- 06Tōnal 6
Xitlatoa cē tlācatl
Xiquīlhui cē mohuān ahnozo mochanēhuatl in tlein tichīhua. In movimiento mohuiyāca in tlahtōl-tiyōtl.
- 07Tōnal 7
Xicneltili īhuān xicīxnextia
Xiquitta in ōcuep — mocuerpo-ītlan, ixtlahuatl-ītlan, moxinachtia-ītlan. Xiquelchīhua in ōcachi cualli īpampa in ōme-semana.
Pantry
Cē tlacuālcalli tlein hueli ticchīhuaz ic zan cē tlanāmacaliztli.
Amo monequi tiquinnāmaca tlamantli tlein quicuīcah huehca. Canahpa nochin tlacuālcalli quipiyah in xihuitl iuhquin in chicāhuac — inīn yehuāntin in nāhui tlamantli tlein quichīhuah miyac tlacuālli.
Grains and starches
Tlaōlli (nochin), avena, pasta, pan, papas, camotl. Xicuā tlein ye tiquiquā — amo monequi ticuepaz tlein tiquiquā.
Fresh produce on rotation
Xōnācatl, ajo, xītomātl, zanahoria īhuān in xihuitl tlein ocachi achi mētzincah patiyoh ic in chicōmpohualli. Achitzin xōchihcualli. Amo ticchīhua cē Pinterest — ticchīhua cē tlacuālcalli.
Flavour and fat
Aceite ic oliva ahnozo tlein ticuī iquāc tiquiponah, iztatl, pimienta, in especias tlein motlacah quipiyah, limones ahnozo vinagre, salsa ic soya, tahini ahnozo crema ic cacahuate, nutritional yeast intla ticnequi mā quimati iuhquin queso.
The usual stumbles
Ēyi tlamantli tlein quichīhuah mā in tlacah tlatzimacticān in achtopa chicōmpohualli.
Aquin ye quichīhuah quimatih inīn ēyi. Intla ticmate achtopa, amo mochīhuazqueh iuhquin cē tepētl, zan iuhquin cē tlamantli tētzincāyōtl.
Undereating without realising it.
In xihuitl quipiyah mētzincah calorías iquāc in nacatl īhuān in queso. Intla tiquiquā iuhquin tiquiquāyā achtopa, hueli ticmatiz apitzmicmictli, tēcihuic ahnozo itztic. In tlamantli: xiquā ocachi. Ocachi huēyi caxitl, cē pan, ocachi aceite, ahnozo cacahuatl.
Repeating the same three meals.
Iquāc tēpactih tlami, in tlacah quicuepah in tlamantli. Iquāc tlamititiā cē chicōmpohualli, xicuā itla yancuīc — Etiopía, India, México, Líbano, Vietnam — nochin quipiyah miyac tlacuālli ic xihuitl.
The social moment.
Cē ilhuitl, cē nemiliztli, cē tlacuālli ichān motāhuan. Amo monequi mā mochīhua cualli nochipa. Xiquā tlein oncā, xiquā achtopa, xiquā zatepan — in tlanemilīlli yehuātl cē ohtli huēyac, amo mā tlamititiz.
How your body responds
Tlein ticmatiz ic motlacayo.
In achtopa tōnatih, in zan cē tlamantli tlein miyac tlacah quimatih yehuātl achi ocachi fibra — tlein quihtōznequi mā motlacayo achi ocachi chicāhuac ic canahpa tōnatih, zatepan ocachi tlamatcayotl. Xicuī achi ocachi ātl īhuān mochīhuaz cualli.
Ic ōme ahnozo ēyi chicōmpohualli, in tlamantli tlein miyacpa quihtoāh nēci: ocachi chicāhuac nepantla tōnatiuh, amo ticmatiz motlacayo huapāhuac iquāc ticuāz, cualli ticochiz, chipāhuac moeztli ic canahpa tlacah, īhuān in ezti chicāhuac īhuān colesterol tlamititizqueh intla huēyac catca. Amo yehuātl amantecayōtl. Yehuātl in tlein mochīhua iquāc motlacayo quipiya ocachi xihuitl, ocachi fibra, mētzincah grasa saturada, īhuān mētzincah nacatl tlein quichīhuah nēnman.
Ipan region
Ce qualcahuac shopping list, nochi aquin ompa.
Plant-based eating ahmo ye ce Western concept — ye rooted ipan nochi food tradition ipan tlalticpactli. Inin regional lists ye built around tlen ya exist ipan local markets, ahmo around imported specialty products. Ahmo tiquipiya ce health food shop in aquin cuah plants well.
East Africa (Kenya, Tanzania, Ethiopia, Uganda)
In in-foundation ya ye plant-based: ugali o injera, lentils (misir), split peas, black-eyed peas, irio, sukuma wiki, matoke, avocado, sweet potatoes, huan coconut milk ihuan coastal cooking. Add groundnut oil o ghee-replacement, dried red chilli, huan the spice pastes in in-region ya quichihua. Fermented porridges ihuan uji ye nutritional staples requiring ahmo oc miyac in millet o sorghum huan time.
South Asia (India, Bangladesh, Pakistan, Sri Lanka)
In subcontinent quipiya tlalticpactli cualcahuac huan most sophisticated plant-based cooking traditions. Dal (nochi variety), chana, rajma, aloo, brinjal, saag, rice, roti, idli, dosa, sambar — ya cualcahuac in cualcahuac. In work ye miyac removing dairy ihuan dishes in aquin hueli ye replaced (coconut milk ihuan cream, oat milk ipan tea), ahmo finding new ingredients.
Latin America (Mexico, Colombia, Peru, Brazil)
Black beans, pinto beans, lentils, arroz, corn (masa, arepa, tortilla), chayote, plantain, yuca, potatoes ipan nochi variety, tomatoes, chilli, huan ce full herb vocabulary (cilantro, epazote, huacatay). In base ihuan most traditional cooking ipan the region ya ye plant. Cheeses huan meats ye cualcahuac additions ipan dishes in aquin predate inmech.
Mediterranean (Italy, Greece, Turkey, Lebanon, Morocco)
Chickpeas (hummus, tagine, pasta e ceci), lentils, white beans (fagioli, fasolia), tomatoes, olive oil, garlic, aubergine, courgette, flat-leaf parsley, za'atar, sumac, freekeh, bulgur wheat. In Mediterranean diet ihuan originally described ihuan Ancel Keys oquichihua miyac plant-based, ihuan modest fish huan miyac cualcahuac meat. Most traditional home cooking ipan the region cualcahuac ye.
East Asia (China, Japan, Korea, Vietnam)
Tofu, tempeh, edamame, miso, soy milk, rice, noodles, bok choy, daikon, lotus root, seaweed (nori, wakame, kombu), shiitake huan oyster mushrooms, pickled vegetables ihuan nochi kind. Buddhist vegetarian cooking cualcahuac the region quipiya ce millennium-long tradition ihuan plant-based eating — temples oquichihua solving this problem in aquin achto the words 'protein' o 'nutrition' existed.
West Africa (Nigeria, Ghana, Senegal, Côte d'Ivoire)
Black-eyed peas (akara, moin moin), groundnuts (peanut soup, groundnut stew), yams, cassava, plantain, okra, leafy greens ihuan gbegiri, palm oil ipan moderation, tomatoes, scotch bonnet, huan the fermented locust bean paste (dawadawa o iru) in aquin quipiya depth ipan miyac dishes ahmo nochi animal product. In core pantry ihuan West African plant cooking ye inexpensive huan widely available within the region.
Cuah ompa
Navigating restaurants ahmo quichihuazceh ce scene.
Cuah plant-based ipan restaurants ye easier in most tlatlacah expect in aquin tiquixilia cequi practical principles. Ahmo tiquipiya in aquin quichihuaz ce vegan restaurant — tiquipiya in aquin kimati tlenka quichihuaz plant-based options ipan nochi restaurant.
- Quichihua in sides huan starters, ahmo cualcahuac main. Most restaurant kitchens hueli quichihuazceh ce satisfying plate ihuan side dishes: roasted vegetables, legume salads, flatbreads, rice dishes, huan soups ye cualcahuac nochi hueliz.
- Ipan cuisines ihuan plant-based traditions (Indian, Ethiopian, Thai, Lebanese, Mexican, Chinese, Japanese), the challenge ye smaller — miyac ihuan the menu oquichihua plant-based achto meat oquichihua added ihuan ce premium option.
- Tlahtlauhti cualcahuac huan specifically: 'Ahmo nacatl, ahmo tlacohcomitl, ahmo totoltli' ye oc miyac useful in 'vegan'. Ipan some contexts, 'vegetarian ihuan ahmo tlacohcomitl' achieves the sami result ihuan nochi cualcahuac friction.
- Intla the menu ahmo quipiya nochi cualcahuac, ce simple pasta ihuan olive oil huan vegetables, o ce grain bowl, ye ipan most kitchens' reach. Kitchens ye oc miyac flexible in menus quichihua.
- Cuah achto intla ahmo cualcahuac. Attending ce formal dinner o ce wedding in aquin options cualcahuac ye limited ye miyac cualcahuac stressful intla ya oquichihua achto. In goal ye ce long arc, ahmo ce perfect record ipan nochi meal.
Tlacualiztli ihuan cualcahuac tomin
Cuah plants ipan ce limited budget.
In cualcahuac cualcahuac diets ipan tlalticpactli ye plant-based. Rice, lentils, dried beans, oats, cabbage, carrots, onions, garlic, huan seasonal vegetables ye in most affordable foods ipan nochi market — considerably cheaper in meat ipan calorie huan substantially cheaper ipan gram ihuan protein in the popular imagination quichihua. In expensive version ihuan plant-based eating ye the one ihuan artisanal nut cheeses huan cold-pressed everything. Inin version ye optional.
In practical principles ihuan budget plant eating ye in sami in aquin oquichihua nochi xihuitl: cuah dry in aquin canned in aquin hueli (dried lentils huan beans cost ce cualcahuac ihuan tinned, huan cook ihuan dry ahmo ye difficult in aquin ye ce habit), cuah ipan season, cook ipan batches, huan build meals around legumes huan grains ahmo expensive substitutes. Ce pot ihuan dal o black bean stew made ipan Sunday cualcahuac feed nahui o cinco adults ihuan under the price ihuan ce single restaurant meal.
- Dried legumes ye the highest-protein, lowest-cost food hueli. Ce kilogram ihuan dried lentils costs cualcahuac the sami in ce chicken breast huan quipiya cinco o icho veces the protein huan ten veces the fibre.
- Frozen vegetables ye ihuan nutritious in fresh huan substantially cheaper. Build in in-fresh vegetable spending around tlen cualcahuac ye ipan season locally.
- Oats ihuan breakfast huan lentil-based lunches eliminate the ontetl meal slots most likely ipan ye expensive. Dinner hueli then absorb ce cualcahuac more ihuan the budget intla needed.
- Nutritional yeast, miso, soy sauce, huan good dried spices add flavor ipan cualcahuac cualcahuac cost ipan serving huan make simple dishes interesting enough ipan cuah ipan rotation.
Monequi ōcachi?
Xictemohua in mochipa-amatl 20-tlacuilolli icuiloh in nutritional-tlahtōl in mācuilli-tlahtōl.