Mai hopohopo, inā ua haʻalele ʻoe i nā mea ʻala spaghetti maʻamau - me ka ʻiʻo a me ka waiu - ʻaʻole liʻiliʻi nā mea hiki, akā ʻoi aku! Ma hope o nā mea a pau, aia nā mea kanu a me nā huahana soy i kāu lawelawe, a ua noa ʻoe e hoʻokolohua me kēia waiwai āpau. ʻO ka hoʻololi ʻana i ka veganism ʻo ia wale nō ka "kick magic" hiki ke hoʻāla iā ʻoe, ʻo ka "vegan maʻamau", inā ʻaʻole he chef, a laila ʻoiaʻiʻo he kanaka e hoʻokokoke ana i ka kuke ʻana me ka ʻala. Iho me ka mea maʻamau, e hoʻāʻo kākou!

1. "ʻiʻo" mushroom sauce ʻO nā halo i ka kuke ʻana e hoʻololi pono i ka ʻiʻo a me ka saturate. ʻOiaʻiʻo, aia nā halo i ka nui o nā pizza Italia a me nā meaʻai pasta - eia mākou, nā mea kanu, ʻaʻole hele mamao "mai ka ʻoiaʻiʻo". 

No ka hoʻomākaukau ʻana i ka ʻiʻo "ʻiʻo" homemade mushroom sauce, pono mākou i kekahi mau meaʻai, ʻo ka mea nui he ʻuala ʻōmato maikaʻi, ketchup a i ʻole ka paʻi tōmato. ʻOi aku ka maikaʻi inā he organik! Hiki iā ʻoe ke lawe i ka ʻuala homemade “” no ke kumu – maʻalahi hoʻi ke aʻo ʻana i ka hana ʻana. E hoʻohui i 1 kg o nā halo i ʻoki ʻia, kahi hapaha o nā aniani ʻokiʻoki maikaʻi ʻia a me kahi pine o nā cloves a i ʻole ke kāleka minced i ka mila. Fry ma ka wela wela no 10 mau minuke. A laila e ho'ēmi i ka wela i ka haʻahaʻa a e hoʻomoʻa no 5 mau minuke'ē aʻe. Ma ke ala, hiki iā ʻoe ke hoʻohui i nā mea ʻala Italia - oregano a i ʻole basil (kahi pine, ʻaʻole hou).

He mea maikaʻi loa kēia ʻuala me ka pāpaʻi palaoa holoʻokoʻa, nā noodles ʻulaʻula ("Pake"), nā noodles palaoa ulu, a i ʻole quinoa noodles.

Inā loaʻa iā ʻoe kahi spiralizer (aka "spiral cutter" - kahi mea hana kīhini no ka hana ʻana i nā noodles mea kanu), a laila hiki iā ʻoe ke hana i nā noodles homemade - no ka laʻana, mai nā pepa ʻono a i ʻole ka ʻuala! Eia nō naʻe, hiki iā ʻoe ke kuke i ka mea kanu "pasta" me ka ʻole o ka spiralizer, me ka hoʻohana ʻana i ka ʻuala a i ʻole (ʻoiai ʻaʻole ia e maʻalahi a maʻalahi).

2. Sauce "Bolognese" - i loko o ke keena! Manaʻo kōkua o ka lā: ʻO Vegan Bolognese Sauce ka mea e hoʻohui i kahi ʻono kupaianaha maoli i kēlā me kēia kīʻaha pasta! I loko o kēia kīʻaha, nā pepa wela, nā aniani a me ke kāleka i hoʻonohonoho i ka leo - ʻaʻole paha ʻo ka hui maikaʻi loa no kahi pāʻina aloha, akā ʻoiaʻiʻo ʻaʻole ka koho hope loa no ka ʻaina awakea. Me ka ʻai Bolognese, maikaʻi ka pasta maʻamau a me ka spaghetti raiki palaka. He mea maikaʻi ke hoʻohui i nā artichokes hou, nā ʻoliva a me nā mea kanu hou ʻē aʻe i kēia kīʻaha. ʻO wai ka mea i ʻōlelo he palaka a ʻono ʻole?!

3. Aloha kāloti ʻO nā kāloti a i ʻole ka paukena puree ʻaʻole e hoʻohui i kahi ʻono hou i ka ʻai spaghetti, akā e hoʻonui pū i ka ʻike o ka fiber, nā huaora A a me C, a hāʻawi i ka pā i kahi mānoanoa e pono ai. 

ʻO ka ʻai ʻana i nā lau ʻaʻa ʻo ia kekahi o nā koho maikaʻi loa no ka loaʻa ʻana o nā haʻahaʻa paʻakikī! No laila, e hoʻololi nui i nā ʻiʻo maikaʻi ʻole a me ka paʻakai i loko o nā kīʻaha pasta me nā mea kanu meaʻai maikaʻi: no ka laʻana, nā apo kāloti, ʻuala (ʻuala) a i ʻole cubes beetroot, paukena puree a me nā mea kanu aʻa i loaʻa i ka wā.

4. He ʻono ʻono, akā ʻaʻohe cheese!

No ka hāʻawi ʻana i ka ʻai i kahi ʻono "cheesy" keu, e hoʻohana i ka hū meaʻai - 100% vegan. ʻAʻole "ʻeleu" ka hū meaʻai no laila ʻaʻole pono ʻoe e hopohopo e pili ana i nā pilikia digestive inā ʻoe he intolerance i ka hū maʻamau. He waiwai ka hū meaʻai i nā huaora B, ʻo ia hoʻi ka B3, B5, B6, a me (e makaʻala!) B12. Eia kekahi, ʻo ka mea hū meaʻai he kumu protein piha (me nā waikawa amino pono āpau), a inā ʻaʻole ʻoe e nalowale i ke kaumaha, a laila he ala maikaʻi kēia e "hoʻouka" i kāu pasta me ka protein!

Aia kekahi mau ʻano Parmesan i kūʻai ʻia a i ʻole homemade, me 100% Vegan Almond a me Brazil Nut Parmesan. ʻAʻole naʻe i maopopo i ka pasta "maʻamau" hiki ke lilo i mea ʻono?!

5. ʻO nā kīʻaha wela kūpono (a me ka lāhui!). Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i nā mea ʻala a ʻaʻole makemake ʻole i ka meaʻai India, no ke aha e hoʻololi ʻole ai i kāu pasta ʻeha me nā ʻuala India? Hana hewa ʻole kēia. Hiki iā ʻoe ke kūʻai i ka curry i hoʻomākaukau ʻia i loko o ka hale kūʻai nui, a i ʻole, me ka manawa liʻiliʻi a me ka hoʻoikaika ʻana, e hana i kahi kīʻaha "Indian" holoʻokoʻa ma ka home - me ka hoʻohana ʻana i nā flakes a i ʻole ka pauka chili, a i ʻole garam masala a me ke kumino i mākaukau - ua maʻalahi kēia mau meaʻai a pau. kuai ma kekahi. 

Manaʻo Manaʻo ʻAi: E hoʻāʻo e hana i kāu ʻuala me ka waiu niu ma kahi o ka wai. Hāʻawi kēia i ka nui o ke kīʻaha a hoʻonui i ka ʻono.

Ma keʻano laulā, ʻaʻole ʻoluʻolu ka pasta! E hoʻomanaʻo wale ʻo ka hele ʻana i ka meaʻai meaʻai a i ʻole ka vegan ʻaʻole ia he meaʻai, akā he kumu e hoʻohuli ai i kou noʻonoʻo a ʻai i nā mea kanu hou a me nā huahana olakino a me ka pono!