Tanga zuva rako neprotheni kukurudzira
Kutsvaga nzira dzekuwana high-proteine yekushambidzira sezvirimwa kana vegan ? Kune pfungwa dzakawanda, asi chiyi chaicho chiri kuwedzera kuonda mapuroteni- ndiko kuti, zvakawanda zveprotini pasina mafuta akawanda. Semuenzaniso, peanut butter (kana kuti almond butter or soy nut butter) pachigunwe chezviyo zvakakwana zvine mapuroteni akawanda, asi kana iwe ukadya zvakanyanya peanut butter, iwe uri kuwedzera mazana akawanda, zvakare.
Kana iwe uchifunga izvi zvinoreva kuti mapuroteni anozununguka uye mabhadharo akanyanya kushandiswa, funga zvakare.
Tofu inokurudzira , quinoa mabhodhoro ezvikudya, oatmeal neanotinari (add hemp mbeu yemaprotheni akawanda), uye kubika quinoa yai muffin inongova mashomanana emafuta ezvekudya zvinonaka uye zvinodhaka zviri mumaprotheni. Kana uchida chimwe chinhu chakakurumidza, edza kushandisa quinoa flakes pane oatmeal, kana kusanganisa hafu nehafu.
Chocolate Peanut Butter Chikwata Cheinoa
Quinoa haisi kungoita kudya kwemanheru zvakare! Iyi yakakwirira-mapurotini yezviyo inoshandiswa zvakakwana kune oatmeal kana imwe yerima inotonhora. Nokubikira quinoa mumukaka we soy, inova yakanyorova, yakasviba, uye inonamatira, uye ndiyo nheyo yakakodzera yevhenekeri yakawedzerwa sechokoti uye peanut butter. Nechingwa checocoa chete, peanut butter, uye maple syrup, iyi yekusvinika quinoa inonaka inotapira kunze kwezvose zveshuga zvinowedzerwa.
Vegan Quinoa Breakfast Porridge
Imwe nzira yekufadzwa nequinoa pakutanga kwezuva ndeyeyi yakaoma, inotonhorera yezviyo yakazara izere nemiti.
Yakasvibiswa neshuga yakasviba, sinamoni, uye vanilla, iyi porridge ichagutsa ani naani anoda oatmeal kwekudya kokudya-kusanganisira vana! Iyi kemiti inoshevedza sitirobheni, asi unzwe wakasununguka kuwedzera chibereko chako chaunoda. Uye kana iwe usina hanya nemiti iwe unogona kuvasiya kunze-asi vanowedzera kumira kwakanaka uye kuwedzera kwema protini.
Chocolate Banana Zvokudya Zvokudya
Kudana vose chokoti vadikani! Farira kudya kwemanheru pasina mhosva uye ichi chocolaty quinoa ndiro yakasanganiswa nekatekesi soy mukaka uye kako kakawanda. Iyo mapira sirasi inowedzera kubata kwekutapira (asi iwe unogona kushandisawo agave syrup kana uchida) uye mabhanana anounza kuvepa kunowedzera kudya kunovaka muviri. Vana vako vachafunga kuti vari kudya kudya kwekudya kwekudya chamangwanani.
Sezvo uri pedyo nekutarisa kwemaawa mashoma oatmeal sezvaunogona kuwana, izvi zvinogutsa quinoa cereal zvingava inofarira mhuri. Iyo inguva yakasviba yakakodzera kana iwe uchinge uine quinoa uripo, kana iwe unogona kushandisa quinoa flakes yekukurumidza kuchinja. Maple sinamoni quinoa inonaka nemafuta akaomeswa, asi usanzwa wakasununguka kuwedzera maoriki, maapuro, kana zvimwe zvibereko.
Ikakanyiwa neprotheni nemavhithamini, ichi chironga chinoputika "egg" ndiro inonaka yekugara pasi kwekudya kwekudya kwemafuro kana kuti yakakwana pakufamba iyo yakaputirwa muputi. Tofu inogumburwa uye yakawedzerwa kune yakanyorerwa tomate, garlic, mushroom, uye sipinashi; soy sauce uye juisi yemononi vedzisa ndiro nechishuvo cha umami.
Zvakavhenganiswa Tofu Kupikisa
Unoda kambani kadiki kuti zuva rako ritange? Ichi chinokwikwidza chekufu chinokonzerwa nemafuta, uyewo dzimwe nguva dzinofadza yekusimudza mapapiro ako.
Kunyange zvazvo kune zvidimbu zvakasiyana-siyana pane urongwa, iyi mutsva inokurumidza kuisa pamwe chete-ingoidzai anyanisi uye garlic, uye wobva wawedzera tofu, pepper, mushroom, tomato, zvinonhuwira, uye soy muto uye kubika kusvikira miriwo isine uye tofu iri zvishoma zvakabikwa.
Curried Tofu Kurwisana neSipinashi
Uya nemafuta eIndia kune tafura yekudya kwemanheru pamwe nehutano hwakanaka, vegan tofu kuparadza. Curry powder na turmeric zvinowedzera kusanganisa kune izvo zvingave zviri muvirusi veggie scramble dish. Iyo mutsara inokurumidza kuita uye kusanganiswa kweeiii, garlic, tomato, sipinashi, uye kugumburwa tofu inoita izvi kutanga kutora kwezuva.
Chikudya chisviniro casserole nemasese ndeyekuda nguva yose, asi hapana anozoziva iyi yai casserole inogadzirwa nesusu isina nyama. Tanga kamukira usiku huno-gadzira sausage neeiii ozoisa mu casserole dish.
Pamusoro nechingwa zvimedu uye uvhare neii uye mukaka musanganiswa. Fukidza nechizi, chivharo, uye refrigerate. Iye zvino zvose zvaunofanira kuita mangwanani anobika! Chigumisiro icho chinokonzera goridhe casserole chine tsvina yakazadzwa nekunaka.
Iwe unogona kunge usina kumbozvifunga, asi frittatas inogona kuitwa pasina mazai! Tofu inogadzira kufanana kwakafanana nemazai, kunyange pane kuva spongy, the tofu frittata ichakusiya iwe nekunzwa kwakanaka mumuromo. Itai anyanisi, garlic, uye mbatatisi, pamwe nekuputika soy sauce, gadzira frittata inonaka inobatsira munhu mangwanani.
Aya makatekete anopa kukura kweprotini paanenge ane utano hwakanaka. Umukaka we soya uye tofu yakanyungudutswa yakasanganiswa nemidziyo yehupfupi uye zvidhinha zvakaomarara zvepakiti, pamwe neaple yakagadzirwa uye pecans, kuti iite batter inonyadzisa mumapangoke anonaka.
Tempeh yakafanana nomukoma wetifu wakakura kwazvo-chaizvoizvo, vane zvishoma chaizvo zvakafanana pazvinosvika pakunakidza nekugadzirwa. Asi hutano ivo vose vanogovana ndezvepuroteni yakakosha-inogadzira tempeh iyo yakakwana yekugadzirisa mune iri mangwanani-ngwanani hash. Tempeh inounza kudya kwakakwana kune imwe nyore yehruvara recipe, kuita izvo zvinowanzove pasina makoriri ane utano anotanga kusvika zuva.
Iyi ndiyo mutsara uchakuponesa iwe paunenge uchikurumidza, kana vana vako vachikunyunyutika kuti vakaneta neyekudya kwemazuva ekare-uye vakaneta zvachose! Puroteni inouya kubva peanut butter, uye kunyange ruzivo runodaidza bhanana, maapuro kana mazambiringa akaoma achashanda zvakare. Dzadzai tortilla, nyora, uye iwe wagadzirira kuenda!
Homemade Vegetarian Protein Shake
Kanganwa nezveprotein powder-iyi protein inogunzva inoshandisa mahairi kuitira mapuroteni ekuwedzera! Uye hapana munhu angava akachenjera kana akabatanidzwa neananfle juice, sitirobheri-yogashibhanti, strawberries, uchi, ginger, uye nutmeg. Zvakakwana mushure mekuita basa kana kuti kungotanga injini yako.
Kana mabharukiti akabatanidzwa ne-silken tofu, bhanana, mukaka we soy, uye uchi chibereko chacho chikafu chinopisa uye chinonaka chinomwa icho mhuri yose ichada.
A pick-me-up kukuru pamanheru aneta kana chero nguva yezuva!