Indima yamaqanda ekubhakeni
Kukhona amaqanda enziwe ngomumo noma amaqanda e-vegan emakethe namuhla, kodwa awatholakali ngaso sonke isikhathi. Ezimweni eziningi, njengamaqanda aqhekekile we-vegan noma i-quiche yemifino, ungashintsha amaqanda nge-tofu. Ukubhaka, i-aquafaba noma ufulawa kuvame ukufaneleka. Nokho, zikhona ezinye izindlela eziningi esikhundleni amaqanda. Ukuze ukhethe ofaneleka kakhulu esitsheni sakho, udinga ukwazi ukuthi amaqanda adlala yiphi indima eresiphi ekhethiwe.
Amaqanda asetshenziselwa ukupheka hhayi kakhulu ukunambitha, kodwa ngemiphumela elandelayo:
1. Ukuhlanganisa zonke izithako ndawonye. Ngenxa yokuthi amaqanda ayaqina lapho eshisiwe, abamba izithako ndawonye.
2. Impushana yokubhaka. Basiza ukuthi izimpahla ezibhakiwe zikhuphuke futhi zibe nomoya.
3. Umswakama nama-calories. Lo mphumela utholakala ngenxa yokuthi amaqanda awuketshezi futhi agcwele amafutha.
4. Ukunikeza umbala osagolide. Ngokuvamile amakhekhe agcotshwa phezulu ngeqanda ukuze athole uqweqwe lwegolide.
Okokuhlanganisa izithako
I-Aquafaba. Lolu ketshezi lukabhontshisi seluthathe umhlaba wonke wezokupheka! Ekuqaleni, lolu uketshezi olusele ngemva kokubilisa imidumba. Kodwa abaningi baphinde bathathe leli elisala ethini likabhontshisi noma uphizi. Sebenzisa u-30 ml woketshezi esikhundleni seqanda eli-1.
Imbewu yefilakisi. Ingxube ye-tbsp engu-1. l. i-flaxseed echotshoziwe nge-3 tbsp. l. amanzi esikhundleni seqanda elingu-1. Ngemva kokuxuba, shiya cishe imizuzu engu-15 esiqandisini ukuze uvuvuke.
Imbewu yeChia. Ingxube ye-tbsp engu-1. l. imbewu ye-chia nge-3 tbsp. l. amanzi esikhundleni seqanda elingu-1. Ngemuva kokuxuba, shiya imizuzu engu-30 ukuze uvuvuke.
I-Banana puree. Mane uhlanganise ubhanana omncane ongu-1 ube yi-puree. ¼ inkomishi ye-puree esikhundleni seqanda elingu-1. Ngenxa yokuthi ubhanana unokunambitheka okugqamile, qiniseka ukuthi uyahambisana nezinye izithako.
I-Applesauce. ¼ inkomishi ye-puree esikhundleni seqanda elingu-1. Ngenxa yokuthi i-appleauce ingeza ukunambitheka esitsheni, qiniseka ukuthi iyahambisana nezinye izithako.
Amazambane noma isitashi sombila. Ingxube ye-tbsp engu-1. l. cornstarch kanye 2 tbsp. l. amanzi esikhundleni seqanda elingu-1. 1 st. l. isitashi samazambane esikhundleni seqanda elingu-1. Sebenzisa kuma-pancake noma amasoso.
Ama-oat flakes. Ingxube ye-2 tbsp. l. okusanhlamvu kanye no-2 tbsp. l. amanzi esikhundleni seqanda elingu-1. Vumela i-oatmeal ivuvuke imizuzu embalwa.
Ufulawa we-flaxseed. Ingxube ye-tbsp engu-1. l. ufulawa wefilakisi no-3 tbsp. l. amanzi ashisayo esikhundleni seqanda elingu-1. Sicela uqaphele ukuthi akufanele nje wengeze ufulawa enhlama. Kumele ihlanganiswe namanzi.
I-Semolina. Ifanele ama-casseroles nama-cutlets wemifino. 3 ubuciko. l. esikhundleni seqanda elingu-1.
Chickpea noma ufulawa kakolweni. Ingxube ye-3 tbsp. l. ufulawa we-chickpea no-3 tbsp. l amanzi esikhundleni seqanda elingu-1. 3 ubuciko. l. ufulawa kakolweni esikhundleni seqanda elingu-1 wengezwa ngokushesha enhlama.
Njenge-baking powder
Soda noviniga. Ingxube ye-1 tsp. i-soda kanye ne-1 tbsp. l. uviniga esikhundleni seqanda elingu-1. Engeza ku-batter ngokushesha.
Khulula, amafutha namanzi. 2 amathisipuni engeza i-baking powder kufulawa, no-2 tsp. amanzi kanye no-1 tbsp. l. amafutha yemifino engeza izithako eziwuketshezi zenhlama.
I-Cola Akuyona indlela ewusizo kakhulu, kodwa uma ungenayo nhlobo, futhi udinga ukushintshwa kweqanda, sebenzisa ithini le-cola elingu-1 esikhundleni samaqanda ama-2.
Ukuze uthole umswakama kanye nama-calories
I-Tofu. 1/4 indebe ethambile ye-tofu puree esikhundleni seqanda elingu-1. Sebenzisa kunoma yini edinga ukuthungwa okuthambile, okufana nama-custards namakhekhe.
I-puree yesithelo. Ayibopheli ngokuphelele izithako kuphela, kodwa futhi yengeza umswakama. Sebenzisa noma iyiphi i-puree: ubhanana, i-apula, ipentshisi, i-puree yamathanga ¼ inkomishi esikhundleni seqanda elingu-1. Njengoba i-puree inokunambitheka okunamandla, qiniseka ukuthi iyahambisana nezinye izithako. I-Applesauce inokunambitheka okungathathi hlangothi kakhulu.
Amafutha omifino. ¼ inkomishi yamafutha yemifino esikhundleni seqanda elingu-1. Yengeza umswakama kuma-muffin namakhekhe.
Ibhitela lamantongomane. 3 ubuciko. l. ibhotela lamantongomane esikhundleni seqanda elingu-1. Sebenzisa ukunikeza izimpahla ezibhakiwe ukuthamba nokuqukethwe kwekhalori.
Iyogathi engeyona yobisi. Sebenzisa ukhukhunathi noma iyogathi yesoya. 1/4 inkomishi iyogathi esikhundleni seqanda elingu-1.
Okoqweqwe lwegolide
Amanzi afudumele. Vele uxube i-pastry ngamanzi esikhundleni seqanda. Ungakwazi ukwengeza ushukela kuyo uma ufuna uqweqwe olumnandi, noma i-turmeric uma ufuna ibe nombala ophuzi.
Ubisi. Sebenzisa ngendlela efanayo njengoba ubuyonisela ngetiye. Gcoba i-pastry ngobisi. Ungangeza ushukela noma i-turmeric ukuze uthole ubumnandi nombala.
Ukhilimu omuncu. Gcoba inhlama ngongqimba oluncane lukakhilimu omuncu ukuze kube noqweqwe olucwebezelayo futhi oluthambile.
Itiye elimnyama. Vele uxube amakhekhe ngetiye elimnyama esikhundleni seqanda le-crispy crust. Ungafaka ushukela kuyo uma ufuna uqweqwe olumnandi, noma i-turmeric uma ufuna ibe nombala ophuzi. Sicela uqaphele ukuthi itiye kufanele liphuzwe ngokuqinile.