Uma udla ukudla okudliwayo kwemifino ephansi , ukukhetha kwakho kokudla okuphezulu kwamaprotheni ukwenza izitsha eziyinhloko kuvinjelwe kakhulu kunelabo abadla inyama. Kodwa uma udla imifino esikhundleni se-vegan, usengasebenzisa amaqanda nemikhiqizo yobisi. Hlola lezi zokupheka izitsha eziyinhloko ezingafaki inyama noma inhlanzi.
I-Lasagna ye-Zucchini
Uke wazama ukwenza i-lasagna esekelwe emifino futhi uyitholile ukuphela kwamanzi? Le lasagna ye-zucchini isebenzisa imfihlo yokwenza i-lasagna "i-noodle" ngaphandle kwe-zucchini ebenza bahluleke ukuthola imisindo. Le recipe iqukethe imikhiqizo yobisi. Ngaphandle kwalokho, ungenza i- lasagna elula kakhulu esitsheni usebenzisa isikwashi se-spaghetti noma amanye ama-substitutes asezingeni eliphansi.
2 - Frittata
I-Frittatas ingaba inkambo yakho eyinhloko kwanoma yisiphi isidlo sosuku futhi kulula ukwenza ukuze ujabulele manje noma usebenze kamuva. Ungangezela noma yimiphi imifino kanye noshizi oyithandayo.
Lokho kungaba yindlela yokusebenzisa noma yikuphi imifino eye yahlala e-crisper yakho. Lezi zokupheka ziqukethe amaqanda kanye nobisi kungakhethi.
Ngaphandle kwe-frittatas, ungasebenzisa amaqanda ukwenza ama-omelets, ama-quiches, kanye nama -egg-carb angaphezu kwe-carb , okufaka amaqanda aphikisiwe , okuyi-appetizer enhle kakhulu ephathekayo.
3 - I-Terri's Vegan Screaming
Lesi sidlo se- tofu se-scramble dish sibonakaliswa ukujabulisa cishe noma ubani. Kuhloswe ukuba kube isidlo sasekuseni noma se-brunch, kodwa asikho isizathu esingeke sikhonze nganoma yisiphi isikhathi sokudla. Iqukethe isobho, imvubelo yesondlo, kanye nesibhakabhaka se-tempeh. Uma ufunda izinto eziyisisekelo zokusebenzisa i-tofu ngale ndlela, ungazama izinhlobo ezihlukahlukene zemifino nezinhlanga.
4 - Baked Tofu
Leli qukethe eliphekwe i-tofu recipe linye lisuka ku-Terri, eliguqulwa kusuka emifinini kuya emanzini phakathi kwe-midlife. Ungakhetha marinade oyikhonzile ukusebenzisa nayo. Cabanga ngokukhetha okubandakanya i-Szechuan, i-peanut, noma i-lemon tahini. Kodwa ungayeki namathonya ase-Asia, uzame nge-Southwest marinade yejusi le-lime esanda kufakwa, i-anyanisi, i-cilantro, i-garlic, ne-jalapeno encane. Le recipe ine-soy.
5 - Ama-Nacho aphansi
Ungasebenzisa i-tortillas ephansi noma izinhlobo ezihlukahlukene ze-chip futhi usajabulele ama-nachos ku-carb ephansi, ukudla okunomsoco . I-tofu ethosiwe yinto eyodwa, njengoba ibhakawa noma imifino ethosiwe ngisho nama-chips owenziwe ushizi. Khetha ama-toppings akho aphansi kakhulu ngefilosofi yakho yemifino bese unquma ukuthi uzosebenzisa ushizi noma ukhilimu omuncu. Qaphela ukuthi ngeke usebenzise iziphakamiso ezifaka ama-rinds noma inyamazane.
6 - i-TVP "i-Oatmeal"
Ungenza uketshezi oshisayo onama-protein we-protein (i-TVP) enziwe ngemifino efana ne-oatmeal, ikakhulukazi uma uyinambitheka nge-sinamoni ne-nutmeg futhi ungeze ubisi noma ubisi lwe-soy. Ungangeza amaqanda uma ehambisana nefilosofi yakho yokudla. I-TVP iqukethe i-soy. Ungazama futhi i- flax yokudla i-peanut butter bhisikidi eshisayo yokudla kwakho ekuseni. Iphezulu kakhulu ku-fiber enobuthi.
7 - I-Peanut Butter amaprotheni Amabhola
I-high-protein snack ngezinye izikhathi ifika kahle. Le recipe ye- peanut butter protein balls isebenzisa whey amaprotheni powder, kodwa ezinye izinhlobo cishe ukusebenza. I-iresiphi isebenzisa i-agave njenge-sweetener, kodwa ungase ufune ukuyishintsha futhi usebenzise i-sweetener engezansi epholile.