ʻO ka nūhou maikaʻi ʻo ia me ka piʻi nui ʻana o ka veganism, ke hoʻomaka nei nā hale kūʻai e lawe mai i nā hōʻailona vegan i loko o ka hale i ka mākeke. ʻO ka hana ʻana i kāu meaʻai ponoʻī mai ka ʻohi ʻana he mea hauʻoli ʻaʻole wale me nā ʻike culinary hou, akā me nā pono olakino pū kekahi - hiki ke loaʻa i nā sopa i hoʻomākaukau ʻia, nā meaʻai a me nā mea pani ʻiʻo i loko o ka nui o ka paʻakai a me ke kō.
Ua noiʻi mākou i kahi e hoʻopaʻa ai i nā meaʻai like ʻole a loaʻa kekahi mau koho vegan maikaʻi loa ma kahi kālā.
Kaomi a me nā Pua
E ʻimi i 100% ponoʻī nati butters. Mahalo i ka ulu nui ʻana o kēia huahana protein kiʻekiʻe, hiki ke kūʻai ʻole ʻia nā pata nut. Akā, e pale i ka makemake e kūʻai iā lākou i ka nui - hiki ke hele i ka rancid nā ʻōpala.
Hiki ke ʻoi aku ka liʻiliʻi o nā nati holoʻokoʻa i ka 100 grams ma nā hale kūʻai meaʻai ʻāina ma mua o ka ʻāpana bakena, ʻoiai aia kahi manawa kūpono e kūʻai aku ai ʻoe ma mua o kou pono koke. Hiki iā ʻoe ke hoʻokuʻu i nā nati (ʻoi aku ka uku hoʻemi) no ka mālama hou ʻana iā lākou. Mai makaʻu e hoʻololi i nā nati ʻoi aku ka liʻiliʻi i loko o nā meaʻai. ʻOi aku ka liʻiliʻi o nā ʻalemona, nā pīkī, a me nā cashews ma mua o ka pecans, pistachios, a me nā nati pine. ʻO ka mea kūʻai ʻole loa he hui ʻia o nā hua ʻokiʻoki.
ʻO ka hua liʻiliʻi lepo kahi hua manu maikaʻi. ʻO ke kūʻai ʻana i ka hua lepo i mākaukau ʻia e ʻoi aku ka nui o ke kumukūʻai ma mua o ka wili ʻana iā ʻoe iho i ka mīkini kofe. Hiki ke hana ʻia kahi mea liʻiliʻi i loko o ka wili pepa. ʻO ke kumu kūʻai o ka wili pepa ʻaneʻane ka hapalua o ke kumukūʻai kofe uila. Akā, e uku koke ka mea wili kofe iā ia iho, no ka mea he mea maikaʻi loa ia no ka wili ʻana i nā mea ʻala.
ʻO ke kuke iho
ʻO nā huahana semi-finished, ʻoiai ʻo vegan, ʻo ia nō nā huahana semi-finished like. Hoʻopiha ʻia kā lākou haku me nā mea pohihihi a i ʻole ka nui o ka paʻakai a me ke kō. ʻOiaʻiʻo, hiki ke maʻalahi nā huahana i hoʻomākaukau ʻia, a ke hoʻohiki nei kekahi mau pūʻulu i ka mālama kālā nui, akā i ka wā lōʻihi e ʻoi aku ka nui o nā kumukūʻai ma mua o nā mea homemade.
I ka ʻoiaʻiʻo, pono paha ʻoe i kahi hoʻonohonoho ʻenehana. He waiwai waiwai ka mea hoʻohui immersion, ʻoi aku ka mea me kahi mea ʻai liʻiliʻi. Hiki iā ʻoe ke loaʻa me kahi blender kūʻai ʻole, a i ʻole e hoʻolilo i kahi mea hou aʻe a maopopo e hiki iā ʻoe ke wili i nā mea āpau.
Me ka hoʻohana ʻana i ka mea huila, hiki iā ʻoe ke hana i ka mayonnaise vegan mai ka wai kilokilo aquafaba i 10 kekona. E hoʻohui wale i ka wai mai ka moa kēne a i ʻole ke koena o ka kuke ʻana iā lākou me kekahi punetune o ka aila meaʻai, ka paʻakai, ka vīneka a me ka sinapi. Hana ʻo Aquafaba i nā meringues maikaʻi a me nā mousses, hoʻomaʻamaʻa i nā kīʻaha kīʻaha a kōkua i ka hoʻopaʻa ʻana i ka palaoa kuki.
ʻO nā mea ʻē aʻe i ka meli hiki ke maʻalahi, no laila e noʻonoʻo e hoʻololi iā ia me kahi pine o ke kō ʻeleʻele i loko o nā meaʻai. ʻAʻohe mea hōʻike e ʻoi aku ka maikaʻi (a ʻoi aku ka maikaʻi o ke kō) no ko mākou olakino ma mua o nā poʻe ʻē aʻe, no laila, mai hāʻule ʻoe i nā ʻano mea i kapa ʻia ʻo "kūlohelohe" huahana kō.
Kūʻai meaʻai
Inā hiki iā ʻoe ke kipa i kahi hale kūʻai ʻĀsia, a laila ʻo kēia kahi kūpono e hoʻolilo ai i kāu waihona waiwai e hoʻopakele iā ʻoe i kēlā me kēia manawa. ʻO ka hoʻolilo ʻana i kahi kālā liʻiliʻi i kēlā me kēia pule ʻē aʻe ma nā mea ʻala, nā ʻuala, a me nā pasta e hāʻawi koke iā ʻoe i ka manawa kūpono e aʻo ai i kahi ʻano pau ʻole o nā ʻano meaʻai vegan wikiwiki a maʻalahi. ʻO ka miso, ka soy sauce, ka vīneka raiki, ka tahini, nā halo maloʻo, ka limu tamarind a me ka ʻuala chili e hoʻonui i ka ʻono i kou ola a ʻoi aku ke kumukūʻai ma mua o ka hale kūʻai. Hiki iā ʻoe ke hoʻohui i kāu mau mea ʻala ponoʻī e pale aku i ka hoʻowalewale e hoʻohana i nā kīʻaha i hoʻopaʻa ʻia.
I loko o ia mau hale kūʻai, ʻaʻole i ʻoi aku ka maikaʻi o ka nui o nā ʻano like ʻole o ka laiki palaoa a me ka lōʻihi, cereals, legumes, noodles a me ka palaoa. ʻO ka mākoʻuala, ka palaoa kulina, a me ka mākoʻo cassava i hoʻohana ʻia ma ke ʻano he pani hua manu, ʻoi aku ka maikaʻi ma nā hale kūʻai ʻAsia.
Hiki iā ʻoe ke loaʻa ka aila niu kūʻai ʻole ma ʻaneʻi. ʻOi aku ke kumukūʻai o ka ʻaila niu i hoʻomaʻemaʻe ʻia (a ʻoi aku ka liʻiliʻi o ka ʻono niu) ma mua o ka aila niu i hoʻomaʻemaʻe ʻole ʻia. Akā, pono e hoʻomaopopo ʻia ʻo ka ʻaila niu kahi mea hoʻomoʻa kūpono inā makemake ʻoe i ka momona paʻa. Hiki iā ʻoe ke paʻi ma luna o kahi hui kālā ʻoi aku ka maikaʻi o ka ʻoliva, rapeseed a i ʻole nā ʻaila meaʻai ʻē aʻe.
Ma ka hale kūʻai ʻĀsia hiki iā ʻoe ke kūʻai i nā huahana vegan hoihoi. He mea maika'i ka 'anaka pa'a no ka 'o'opi 'ana i ka berena palahalaha/pita a i 'ole ka ho'opiha 'ana i ka 'uala i kālua 'ia. ʻO ka ʻokoʻa o ka tofu (e hoʻomaopopo wale ʻaʻole ʻaʻohe iʻa iʻa i loko o ka huahana marinated). Inā makemake ʻoe e mālama i ke kālā, e kūʻai i ka tofu hū ʻole a hoʻopaʻa iā ʻoe iho. He kūpono ka tofu silky no ka hahau ʻana i nā mousses a me nā keke, ʻoiai ʻoi aku ka maikaʻi o ka tofu paʻa no ka hoʻoulu ʻana.
Hiki ke hoʻohui maikaʻi ʻia ka palaoa ʻala palaoa gluten i kapa ʻia ʻo seitan me nā noodles a i ʻole hoʻohana ʻia no ka ʻuala, chili a i ʻole stir-fry, a he kiʻekiʻe hoʻi i ka protein.
Nā mea ʻē aʻe o ka waiū
ʻO ka mea e pono ai ʻoe e hoʻolilo i ka waiu mea kanu, ʻoiai ʻo ka loaʻa ʻana o ka mea āu e hauʻoli ai a hana maikaʻi me kāu kī, kofe, ka cereal kakahiaka a i ʻole muesli hiki ke paʻakikī. E koho mau i ka waiu mea kanu i paʻa i ka calcium a e hoʻolohe i ka mea i hoʻohui ʻia.
ʻO nā kumu kūʻai no nā yogurts waiu ʻole hiki ke hoʻohiwahiwa, akā ʻoi aku ka maʻamau o ka soy yogurt maʻamau i nā hale kūʻai. Inā ʻaʻole ʻoe makemake i ka soy yogurt, hiki iā ʻoe ke hoʻāʻo e hana iā ʻoe iho. E lawe i kāu waiu mea kanu makemake a hoʻohui i kahi mea hoʻomaka. Ma hope o kēia mau lilo mua, hiki iā ʻoe ke hoʻohana i kāu yogurt ola no kēlā me kēia pūʻulu hou. Akā, pono ʻoe e hoʻolilo i kekahi manawa a me nā huahana a hiki i kou hoʻololi ʻana i ka meaʻai i kāu makemake.
He ʻokoʻa ke kumukūʻai a me ka maikaʻi o ka waiu niu, me kekahi mau huahana i loaʻa ka niu liʻiliʻi. ʻAʻole nō hoʻi ke kumukūʻai he hōʻailona o ka maikaʻi. E nānā i ka pākēneka o ka niu i ka haku mele ma mua o ke kūʻai ʻana. Hiki ke hoʻohana ʻia kahi poloka o ka ʻaila niu i pani no ka waiu niu i loko o nā meaʻai ma o ka hoʻoheheʻe liʻiliʻi ʻana i ka wai wela. Hiki ke hoʻopaʻa ʻia ke koena o ka waiu niu no ka mea e pohō loa i loko o ka friji.
I kēlā me kēia lā, ʻoi aku ka nui o nā ʻano vegan cheeses. Akā inā makemake ʻoe i kahi ʻono momona a cheesy, kūʻai i ka hū meaʻai maloʻo. E hoʻohui iā lākou me nā ʻōpala no ka crunchy, cheesy toppings, a i ʻole e hoʻohui iā lākou i nā meaʻai, nā mea kanu, a me nā sopa. He nani loa ka ʻono a hiki ke hoʻoikaika ʻia ka hū me ka huaora B12.
Piʻi a me nā Lentils
ʻO nā pīni a me nā lentils nā hoaaloha maikaʻi loa o ka vegan, e hāʻawi ana i ka protein maʻemaʻe. ʻAʻole ʻokoʻa ke kumukūʻai o nā pīni maloʻo a me nā kīʻaha ma nā hale kūʻai nui. ʻOi aku ka maʻalahi o ka piʻi maloʻo ke lawe ʻana i ka home, a ʻaneʻane pālua ka nui o ka pī maka a i ʻole ka moa i ka wā e moʻa ai, no laila, hāʻawi ka pūʻolo 500-gram ka like me nā kini ʻehā. ʻO kēia ka hapalua o ke kumukūʻai o nā meaʻai hiki keu loa. Inā kūʻai ʻoe iā lākou no ka maʻalahi, e hoʻāʻo e hoʻolapalapa i nā legumes hou aʻe a hoʻokuʻu iā lākou. I ka wā maloʻo, moʻa koke lākou.
He ʻokoʻa nā kumukūʻai o ka meaʻai canned, no laila ke kūʻai ʻana iā lākou i loko o nā pūʻolo nui (nā ʻōmato, nā huaʻai, nā legumes) ke kūʻai aku ʻo ia ke ala maikaʻi loa e mālama ai i ke kālā, ʻoiai ua mālama ʻia lākou no ka manawa lōʻihi a hiki ke loaʻa mau. .
Nā hua a me nā meaʻai
ʻO ka ʻai nui ʻana i nā huaʻai hou a me nā lau ʻai pono e lilo i ʻāpana o kāu ʻai i kēlā me kēia lā. ʻOi aku ka maikaʻi o kekahi mau huahana e kūʻai ma ka mākeke a i ʻole ma nā hale kūʻai meaʻai. No laila, ʻoi aku ka liʻiliʻi o nā ʻōmaʻomaʻo, avocados, citrus a me nā huaʻai kau i ka mākeke.
ʻO ka hōʻemi ʻana i ka ʻōpala ke ala maikaʻi loa e hoʻonui ai i nā kumukūʻai huahana hou. E hoʻokuʻu i ka ginger, nā mea kanu, pesto, chili a hiki iā ʻoe ke hoʻohana i ka wā e pono ai. Hiki iā ʻoe ke hana i kahi ʻāpana nui o ka sopa me ka hoʻohana ʻana i nā ʻano mea like ʻole a laila hoʻokuʻu. Ma kēia ala ʻoe e mālama ai i kahi mea kanu ʻaʻole maloʻo maikaʻi iā ia iho. Inā he pahu hau liʻiliʻi kāu, pono paha ʻoe e kūʻai pinepine a liʻiliʻi.