1. Manaʻo ʻiʻo
Ma mua o ko mākou luʻu ʻana i nā mea ʻokoʻa vegan i nā kīʻaha ʻiʻo maʻamau, e hāʻawi wau iā ʻoe i ʻelua mau ʻōlelo aʻoaʻo ʻiʻo maikaʻi no nā manawa āpau a me ka kuke ʻana. ʻO ka mea nui loa, ʻo ia ke aʻo ʻana i kahi ʻoiaʻiʻo maʻalahi: i ka wā e ʻai ai mākou i ka ʻiʻo, ʻo ka mea ʻono iā ʻoe ʻaʻole ia he ʻiʻo (ʻo ia hoʻi, ʻaʻole he ʻiʻo) - akā, ʻoiaʻiʻo, ʻo kona mau ʻano e pili ana i nā mea ʻala, marinade, a , ʻoiaʻiʻo, hāʻawi i kēia ʻano kuke kuke ʻiʻo. No laila, hiki ke hoʻopili maikaʻi ʻia kēia mau hiʻohiʻona a pau ma ka wehe ʻana i kēia ʻiʻo ʻino mai ka pā! Hiki iā ʻoe ke loaʻa i kahi huahana e like me ka ʻiʻo e pili ana i ka tofu, seitan, a i ʻole nā halo.
Hiki ke loaʻa ka ʻono "ʻiʻo" ma ka hoʻohana ʻana i nā mea ʻala kūpono a i ʻole nā broths vegan "ʻiʻo" vegan ʻono, a me nā mea liʻiliʻi ʻē aʻe e loaʻa ai kēlā ʻono paʻakai kupaianaha aʻu i aloha nui ai i ka ʻiʻo. I loko o ke kīʻaha "ʻokoʻa", pono ʻoe e hoʻohana pololei i kēlā mau mea kanu a me nā meaʻai i hoʻohana mau ʻia no ka hoʻomākaukau ʻana i ke ʻano o ka ʻiʻo (e laʻa, ketchup me kahi ʻīlio wela vegan) - no ka mea, pili maopopo mākou i ko lākou ʻono me ka ʻiʻo, a e hoʻohui kēia i ka hilinaʻi. i ke kīʻaha.
2. ʻO Burgers
ʻO Burger paha ka meaʻai pipi "hit". Ma ka liʻiliʻi, makemake nui wau iā ia. No laila, inā hōʻole ʻoe i ka ʻiʻo, me he mea lā, he aha ke ʻano o nā burgers ma laila? Akā ʻo ka ʻoiaʻiʻo, he nui wale nā toni o nā meaʻai no nā vegan burgers! Hoʻohui ʻia lākou i hoʻomākaukau ʻia mai nā pīni a me nā legumes ʻē aʻe, a me ka broccoli, nā pepa ʻono, eggplant, kāloti, nā halo, ʻuala a i ʻole kāloti. Akā inā makemake ʻoe i ka ʻiʻo ʻiʻo-e like me ka vegan burger "hōʻoiaʻiʻo", ʻo kaʻu ʻōlelo aʻo e hele pū me ka seitan. A e lawe i ka "mea hana" maʻamau no ia: nā ʻāpana o ka vegan cheese a me ka vegan bacon, nā lau letus ʻōmaʻomaʻo, ka ʻōmato a me ka ʻaila, ʻoki ʻia i loko o nā pōʻai. Mai poina i ka ketchup, ka mayonnaise vegan, a i ʻole ka meaʻai BBQ vegan.
3. Steaks a me nā iwi ʻaoʻao
Hoʻopili ʻia kekahi poʻe i nā kīʻaha ʻiʻo (e like me ka steak a i ʻole iwi ʻaoʻao) no ka mea pono lākou e nau maikaʻi ʻia. No laila he aha ka mea a ka vegan e hana ai inā makemake ʻo ia e hoʻoikaika i kāna mau ʻiʻo, akā e ʻai i kahi mea i ʻoi aku ka ʻike ma mua o ka ʻuala i kālua ʻia me ka salakeke? Aia kahi ala i waho - ka seitan huahana maikaʻi i ʻike mua ʻia e mākou. Ua like ia me ka ʻiʻo ma nā ʻano he nui, a ma ke ʻano o ka ʻono a me ka paʻa, nui nā ʻano ʻai ma ka pūnaewele e hoʻoikaika i ka naʻau a me ka noʻonoʻo ʻana i "nā iwi ʻaoʻao" i ka seitan a i ʻole tempeh - pono ke akamai iki. A ʻo kekahi ʻōlelo maikaʻi ʻē aʻe: e hoʻohui i ka ʻonika palai a me ka paʻi tōmato a hoʻomoʻi iā lākou i mea ʻono, no ka laʻana, me ka pepa chili.
4. ʻīlio wela a me nā sausages
ʻIke ʻoe i ka mea hoʻohenehene me nā ʻīlio wela maʻamau, ʻaʻole vegan? Aneane aohe io iloko o lakou. ʻO kēia, ʻoiaʻiʻo, ʻaʻole ia he mea hoʻohenehene, akā he mea ʻoluʻolu ʻole: ʻo nā mea kūʻai aku hoʻi i hoʻokomo i ka mea ʻike i ka mea i loko o nā ʻīlio wela. ʻO nā "ʻīlio wela" Vegan kahi kauoha o ka nui a ʻoi aku ka maikaʻi. Seitan - ʻono a like loa me ka ʻono me Frankfurter. ʻOi aku ka paʻakikī o ka hoʻomākaukau ʻana i nā sausages pīni puhi, akā ʻoiaʻiʻo, maikaʻi loa lākou! A ʻo ka ʻoiaʻiʻo, ua hoʻonui nui ʻia ka "presence effect" o kahi ʻīlio wela e ka ketchup maʻamau, ka mayonnaise (vegan) a me ka sinapi!
No ka mea ke kamaʻilio nei mākou e pili ana i nā mea ʻono, e huki iā ʻoe iho a aʻo i ka hana ʻana i ka ketchup homemade: ʻoi aku ka maikaʻi ma mua o ke kūʻai ʻana i ka hale kūʻai a ʻono. A i ʻole hiki iā ʻoe ke hana i kahi kīʻaha "multi-vegetable" e like me ka lecho, e pili ana i nā aniani i kāpī ʻia a me nā pepa ʻono me nā mea ʻono e ʻono. Nawaliwali?
4. Hupa
He aha ka ikaika o ka hupa ʻiʻo? He mea ono ia. Akā hiki ke hoʻopau loa ʻia ka ʻiʻo! ʻO nā broths "ʻiʻo" Vegan e like me ka puʻuwai, wela, a me ka ʻono. ʻO Seitan, tofu, tempeh, a i ʻole nā huaʻai i hoʻomoʻa maikaʻi ʻia me nā mea ʻala, nā mea kanu, a me nā kīʻaha e noi ai ka mea ʻai ʻiʻo paʻakikī. No laila, aia nā mea a pau i kou lima!
5. Nā kīʻaha mai ka ʻiʻo wili
Hoʻomākaukau ʻia nā ʻokiʻoki like ʻole a me nā meatballs mai ka ʻiʻo minced. ʻO ka nūhou maikaʻi aia kahi koho vegan no lākou pū kekahi. Aia ʻo Tempe e kōkua! Hoʻomoʻa maikaʻi ʻia, me nā mea ʻala, hilinaʻi lākou i ka ʻono o nā kīʻaha ʻiʻo minced.
Hiki ke wili ʻia ʻo Tempeh e ka lima, a ʻoi aku ka maikaʻi, i loko o ka mīkini meaʻai no ke ʻano "like me ka pipi lepo". A ʻo ka soy texturate ka mea maʻamau ke ala maikaʻi loa e kiʻi ai i ka ʻiʻo minced me ka pepehi ʻole i kekahi! He mea ʻai meaʻai nui loa ia i loaʻa mai ka soya dehydrated. Ma ka hoʻomoʻu pōkole ʻana iā ia i ka wai a i ʻole e hoʻolapalapa iā ia no ʻelua mau minuke, a laila e wili ʻia i loko o ka mīkini meaʻai, hiki iā ʻoe ke hoʻohuli i ka texturate i nā ʻokiʻoki maikaʻi a maikaʻi paha me ka ʻono a me ke ʻano o ka ʻiʻo. Inā pono ʻoe e haʻalele i ka gluten, a laila hiki iā ʻoe ke kuke i nā "cutlets" mai ka cauliflower. ʻOiaʻiʻo, mai poina i ka pī. Mai kaupalena i kou noʻonoʻo, e noʻonoʻo!
Hoʻokumu ʻia i nā mea