Isitshulu sethanga lama-mung beans
Lesi sitshulu sikabhontshisi kabhontshisi onamathanga nerayisi siyisidlo esiphelele, esinokhilimu, esinomsoco ngokwedlulele futhi esimnandi! Kulula ukugaya, ukunambitheka okucebile, futhi ilungele isidlo sasemini noma isidlo sakusihlwa ekwindla.
Lesi sidlo esisekelwe ezitshalweni sicebile ngamaprotheni, sisebenzisa ubhontshisi we-mung, i-quinoa nelayisi njengomthombo wamaprotheni nama-carbohydrate. Le nhlanganisela inikeza wonke ama-amino acid adingekayo, okwenza lokhu kudla kuphelele kakhulu. Ukwengeza, ubisi lukakhukhunathi kanye ne-ghee (noma amafutha kakhukhunathi wenguqulo ye-vegan) yimithombo emihle yamafutha amahle.
Ikhekhe lesipontshi se-yogurt ephansi
Ayikho i-dessert engcono kunekhekhe elinokhilimu, elithambile. Le recipe yekhekhe lesipontshi seyogathi i-Low-Carb, igcwele amaprotheni futhi ilungele ukwanelisa lelo zinyo elimnandi ngemva kwesidlo sasemini noma ngekhefu lakho lekhofi lantambama. Leli khekhe lilula futhi limnandi futhi ungakwazi ngisho nokulithuthukisa ngendlela ofuna ngayo, ngezithelo, iyogathi, ukhilimu, isithwathwa.
Amaqanda neyogathi imithombo emihle kakhulu yamaprotheni namafutha kanti ufulawa ungumthombo wamacarbohydrates.
Ikhekhe le-Zucchini elinosawoti
Leli Cake Elinosawoti Le-Zucchini liwukudla kwasemini okuhlangene okuletha amaprotheni, amafutha, ama-carbohydrate anempilo, kanye nenqwaba yefayibha yokudla. Le recipe imnandi ngempela futhi ungayidla ifudumele noma ibanda.
I-Zucchini iyimifino engakholeki, ine-fibre eningi yokudla kanye ne-micronutrients kanye nama-calories ambalwa kuphela, inomsoco kakhulu futhi ikusiza ukuthi uhlale ugcwele.
Amazambane-peas isitshulu
Le recipe ye-potato-peas stew iyindlela esekelwe esitshalweni ecebile ngamaprotheni, enomsoco. Ifakwe kahle kakhulu futhi imnandi, iyinketho ephelele yesidlo sakho sakusihlwa.
Njengomthombo wamaprotheni ku-recipe, sisebenzisa uphizi, nawo awumthombo wama-carbohydrate, i-fibre yokudla kanye nama-micronutrients ahlukahlukene. Omunye umthombo wama-carbohydrate kulesi sidlo amazambane. Njengomthombo wamafutha, sisebenzisa i-ghee, kodwa ungayifaka esikhundleni samafutha kakhukhunathi ngesitsha se-vegan.
Isobho lemifino nobhontshisi
Isobho lemifino elilula, elinomsoco elinobhontshisi nenqwaba yemifino. Ingxube kabhontshisi ne-pasta izoletha umzimba wakho ama-amino acid abalulekile. Imifino kanye nezinhlamvu ndawonye, lapho udla izitsha zemifino, wandise ukudla kwakho amaprotheni.
Amasobho ahlukahlukene kakhulu, akuvumela ukuthi uvule ubuhlakani bakho futhi wengeze izithako ezilahlekile ephareji lakho nesiqandisi. Ngokucophelela nangobuciko, ungenza amasobho amangalisayo, alinganisele ngokomsoco nama-flavour ahlukile.
Ama-Millet patties
Le recipe ye-millet patties iwukudla okungenalo i-gluten okwanelisa kakhulu futhi okuhlukahlukene. Ngenxa yokuthi inenkomba ephansi ye-glycemic, iyindlela enhle kakhulu kubantu abanesifo sikashukela kanye nesisindo somzimba.
I-Millet iwuhlamvu olungenayo i-gluten, iwumthombo omuhle kakhulu we-fibre yokudla kanye namaminerali amaningana. Ukufaka lokhu okusanhlamvu ekudleni kwakho akuyona nje indlela enhle yokwenza izinguquko ezingenayo i-gluten, kodwa futhi ukufaka izinzuzo zayo eziningi ekudleni kwakho. I-Millet iyathakazelisa ikakhulukazi ezigulini ezinesifo sikashukela, njengoba ivimbela ukuhluka okungazelelwe kumazinga eglucose egazini.
I-Millet Patties iyindlela enhle yokuthakazelisa, ukuze ujabulele kanye nososo wokucwilisa. Ukuze uthole inketho yemifino ephinde ibe ne-gluten futhi ecebile kakhulu ku-fibre yokudla, i-millet kanye nama-chickpeas angasetshenziswa njengesisekelo.
Isinkwa se-Millet-oat protein
Le recipe yesinkwa se-millet-oat protein isinkwa esingenayo i-gluten esithambile futhi sicebile ngamaprotheni kanye ne-fibre yokudla.
Akekho ongamelana nesinkwa esihle, kungakhathaliseki ukuthi njengesemishi, i-toast noma i-side dish, izinkwa zihlukahlukene kakhulu futhi zimnandi. Kunezindlela eziningana zokujwayela izindlela zokupheka zesinkwa zendabuko ezinguqulweni ezingenayo i-gluten, indlela enempilo kakhulu yokwenza lokhu ukusebenzisa amabele esikhundleni sikakolo.
I-Millet iwuhlamvu olungenayo i-gluten, iwumthombo omuhle kakhulu we-fibre yokudla kanye namaminerali amaningana. Ukufaka lokhu okusanhlamvu ekudleni kwakho akuyona nje indlela enhle yokwenza izinguquko ezingenayo i-gluten, kodwa futhi ukufaka izinzuzo zayo eziningi ekudleni kwakho. I-Millet iyathakazelisa ikakhulukazi ezigulini ezinesifo sikashukela, njengoba ivimbela ukuhluka okungazelelwe kumazinga eglucose egazini.
Iresiphi ye-Falafel
Le iresiphi ye-falafel iyi-appetizer ecebile ngamaprotheni engaba kalula isidlo esikhulu sisebenzisa isinkwa, imifino, kanye ne-toppings.
I-Falafel iresiphi yendabuko kakhulu yokudla kwaseMpumalanga Ephakathi. Kuyidombolo lechickpea elinezinongo namakhambi, elithosiwe ngokwesiko, kodwa elingabhakwa futhi, ukuze kube nenguqulo enempilo enamakhalori ambalwa.
Le recipe iyimpumelelo yomhlaba wonke ngenxa yokunambitheka kwayo okungaqondakali nokuhlukahluka. Ungadla i-falafel njenge-appetizer, wenze i-hamburger, uyigoqe noma uyidle njengesitsha esikhulu esihambisana nemifino.
Ngaphezu kokuba mnandi, i-Faláfel nayo inamaprotheni amaningi, ngenxa yama-chickpeas, okuyenza ibe inketho enhle kakhulu kwabadla imifino noma abadla imifino.
Iresiphi ye-Ayurvedic Curry Hummus
Le Hummus ene-curry Ayurvedic iresiphi iyi-appetizer enokhilimu, enamaprotheni. Iguquguquka futhi kulula ukwenza kube ngokwakho kukho konke ukunambitheka ne-dosha. I-Hummus iresiphi yendabuko kakhulu yokudla kwaseMpumalanga Ephakathi, iyinhlama yama-chickpeas, ne-Tahini, u-garlic nezinongo, ezingadliwa ngesinkwa, imifino, ekusongeni, phakathi kokunye.
Le iresiphi yendabuko iguquguquka kakhulu futhi ingashintshwa ekunambithekeni kwakho, usebenzisa izinhlobonhlobo zezinongo namakhambi. Lapha, senze ukujwayela, ukwenza i-Curry Hummus, imnandi futhi inempilo kakhulu!
Njengoba isisekelo sale recipe i-chickpeas, inketho ecebile amaprotheni, ikakhulukazi ekudleni kwemifino kanye ne-vegan.
I-Tofu enemifino kanye ne-coconut sauce
Le recipe ye-tofu enemifino kanye nesosi kakhukhunathi ekhilimu iyisidlo esimangalisayo semifino, esicebile ngamaprotheni, inempilo kakhulu futhi inokunambitheka. Inketho ye-vegan cheese ethandwa kakhulu emhlabeni wonke i-tofu. Le shizi yenziwe ngesoya, inokuqukethwe kwamaprotheni amaningi namafutha amancane kakhulu.
Ngenxa yenani layo eliphezulu lamaprotheni, kuyindlela ethandwa kakhulu esetshenziswa ezinhlotsheni eziningi zokupheka zemifino nemifino. Njengoba ukunambitheka kwe-Tofu kuvame ukuba mnene kakhulu, kungathuthukiswa ngezinongo, ama-marinades namasoso. Bheka le iresiphi ye-Tofu emnandi enemifino kanye ne-coconut sauce.
Ilinganisela ngokwedlulele kuma-macronutrients ane-tofu ne-quinoa njengemithombo yamaprotheni ekhwalithi ephezulu, irayisi ne-quinoa njengemithombo yama-carbohydrate namafutha kakhukhunathi njengemithombo yamafutha amahle. Ngaphezu kwalokho, icebile kuma-micronutrients kanye ne-fiber yokudla ngenxa yemifino.