Nuts
Amantongomane awukudla okulula ongaba nawo ekhaya noma uhambe nawo uma uya emsebenzini, kodwa futhi kukhona ukusetshenziswa okuningi kwamantongomane ekuphekeni okuhlukahlukene. Ungenza ubisi lwakho lwe-almond noma lwe-cashew nut, kanye noshizi we-vegan njenge-parmesan.
Ziyahlukahluka futhi zingasetshenziswa cishe kunoma yisiphi isidlo noma zengezwe kumasoso afana ne-pesto lapho amantongomane kaphayini eyisithako esiyinhloko.
Tofu
ingenye yokudla okulula futhi eguquguqukayo kakhulu ukukupheka! Lona umkhiqizo oyingqayizivele - uphansi ngamakholori, kodwa unomsoco kakhulu ngenxa yenani eliphezulu lamaprotheni. I-flavour yayo emnene ihamba kahle nanoma yini, futhi okuqukethwe kwayo kwamaprotheni kuyenza ibe yisisekelo ezitsheni eziningi ze-vegan nemifino.
Imvubelo yokudla okunempilo
Njengoba zithandwa yizilwane eziningi, zengeza ukunambitheka kwe-cheesy ezitsheni. Ngokuvamile uzozibona kumaresiphi afana ne-mac noshizi noma amasoso. Zinhle futhi ngokufafaza ezinye izitsha.
Imvubelo enomsoco yenziwa imvubelo engasebenzi. Kunezinhlobo ezimbili zemvubelo: engaqinile futhi eqinile. Imvubelo engaqinile ayinawo amavithamini engeziwe noma amaminerali. Kuphela lezo ezikhiqizwa ngokwemvelo ngamaseli emvubelo ngesikhathi sokukhula. Imvubelo enomsoco eqinisiwe iqukethe amavithamini angeziwe ukuze kuthuthukiswe inani lokudla okunomsoco we-yeast.
Iphuphu-ipea
Ama-chickpeas angumthombo omuhle wamaprotheni nama-carbohydrates, kanye ne-fiber. Ingafakwa kuma-curries, asetshenziselwa ukwenza i-falafel ne-hummus, futhi i-aquafaba ingasetshenziswa ukwenza ama-meringues nezinye izitsha.
Umhluzi wemifino
Umhluzi wemifino uvame ukudala ukunambitheka okuyisisekelo kwezitsha eziningi, njengesobho, iquinoa, noma i-couscous. Ngokuzikhethela, ungathenga umhluzi wemifino omisiwe owenziwe ngomumo noma wenze owakho.