I-3 vegan burger zokupheka zosapho lonke

La ukutya okunempilo akunyanzelekanga ukuba uyadika, ngakumbi xa sinabantwana ekhaya. Ngokukodwa kule mihla apho sinokufumana zonke iintlobo zezithako Kuyo nayiphi na ivenkile enkulu, kunokwenzeka ukuba upheke okunempilo, okunesondlo kunye nokwonwabisa.

Namhlanje ndikuphathele Iiresiphi zokupheka zebhega, kuba wonke umntu ufuna ukuba nehamburger amaxesha ngamaxesha. Hlela i-barbeque ngeempelaveki kwaye umangalise iindwendwe zakho, nditsho nabantwana baya konwaba. Ezi zizindululo nje ezimbalwa, kodwa ukuba uyathanda ukupheka, ungathandabuzi ukwenza uhlengahlengiso. Into ebalulekileyo kukuba ubandakanye isiseko seprotein, emva koko unokongeza imifuno ngendlela othanda ngayo.

Oat burger

I-Oats kufuneka ibe yinxalenye yokutya komntu ngenxa yexabiso lezibonelelo zempilo ezibonelelweyo. Ukongeza ekubeni kukutya okuneyona protein, ibonelela ngee-carbohydrate ezicothayoi-oatmeal yile:

• ityebile kwizimbiwa kunye novithamini B
• nceda ku cholesterol esezantsi kunye nenqanaba leswekile egazini
• yomeleza izihlunu
• Inceda ukuthintela umhlaza

Izithako zezi:

• 1 indebe ye-oat flakes
• pepper ukunambitha, bomvu, luhlaza, tyheli okanye intwana nganye
• 1/2 itswele
• 1 zanahoria
• umhluzi wemifuno
• sal

Ukulungiselela:

1. Sihlamba imifuno kakuhle siyicande. Saute ngeoyile encinci yomnquma weentombi ezinyulu de ziphekwe, zikhathalele ukuba zingatshi.
2. Sibeka imifuno kwisitya esikhulu kwaye songeza ikomityi ye-oats esongiweyo kunye nekomityi yemhluzi yemifuno kunye nokuxovula. Ukuba unemifuno emininzi kwaye ucinga ukuba iyimfuneko, ungongeza i-oatmeal kunye nomhluzi ongaphezulu, kodwa ihlala ilingana. Ukuba ungeze isiqingatha sendebe ye-oatmeal kufuneka wongeze isiqingatha sendebe yomhluzi.
3. Yongeza ityuwa ukunambitha, gxuma kwakhona kwaye vumela intlama ihlale imizuzu embalwa.
4. Emva kwemizuzu eli-15, sidibanisa iimvuthuluka zezonka kancinci kancinci saxovula. Nje ukuba intlama ihambelane singayeka ukongeza isonka.
5. Sogquma isikhongozeli kwaye sihambe Phola efrijini okungenani iyure enye, ukuba kunokwenzeka ixesha elide, kubhetele.
6. Ukugqiba, sithatha iinxalenye zenhlama kwaye ngezandla zethu siyayilungisa. Sigqithise i burger for breadcrumbs kwaye Sizipheka kwi-grill kunye nethontsi leoyile ezenziwe ngeminquma.

Iilentile Burgers

Iilentile zibalulekile ekutyeni komntu wonke kwabo igalelo eliphezulu lensimbi, i-phosphorus, i-zinc okanye ikhalsiyam phakathi kwabanye. Ukongeza, zizityebi kwi-folic acid enikezela nge-90% yemali ekucetyiswa ngayo yonke imihla.

Izithako ukulungiselela ezi burger ze vegan ezinesondlo zezi:

• I-500 gr yeelensi eziphekiweyo
• 1 itswele encinci
• I-1/2 ebomvu yentsimbi
• 1/2 ipepile eluhlaza
• 1 zanahoria
• 1 igalikhi
• Ipepile, i-oregano kunye netyuwa
• 1 iglasi yomhluzi wemifuno
• ioli ye-oliva enyulu

Ukulungiselela:

1. Sihlamba iilenti kakuhle kwaye sizikhuphe, sizigaye kakuhle ngengqolowa yetyuwa kude kubekho ikrimu efanayo.
2. Ngoku, sihlamba kwaye siyisika imifuno kakuhle, kwaye Qhotsa ngeoyile encinci ezenziwe ngeminquma. Emva kwemizuzu embalwa yongeza umhluzi wemifuno kwaye upheke ubushushu obuphakathi.
3. Xa umhluzi uqala ukunciphisa, yongeza i-lentil cream kwaye upheke imizuzu embalwa.
4. Umxube siwubeke kwisitya kwaye sayiyeka ukuba ibe nobushushu ukuze sikwazi ukuyisebenzisa.
5. Kuhlala kuphela ukubeka ipani emlilweni, uthathe iinxalenye zenhlama kwaye uhambe ngaphambili ngeemvuthuluka uzipheke zide zibe nsundu ngegolide.
6. Ukuba unexesha, lungisa iihambhega kunye nokugcina kwifriji okungenani iyure, ngale ndlela uya kubathintela ukuba bangawi.

I-Veggie Pumpkin isipinashi seBurger

Kule meko, iprotheni ibonelelwa ngeqanda, ke yindlela yokwenza iresiphi zilungele abo batya inyama kuphela oko kubandakanya amaqanda kukutya kwabo.

Izithako ezifunekayo zezi:

• I-500 gr yethanga
• 2 iminqathe
• 1 isitya sespinatshi esitsha
• 1 iqanda lezinto eziphilayo
• Imvuthuluka yesonka

1. Okokuqala Hlamba usike ithanga neminqathe kwaye sizibeka ekuphekeni emanzini malunga nemizuzu engama-20.
2. Xa imizuzu yokuqala eli-10 idlulile, yongeza amagqabi esipinatshi kwaye mayivume imifuno.
3. Nje ukuba zithambe sihluza amanzi kwaye sigcina ngelixa beshushu.
4. Sinqumle imifuno kakuhle kwaye siyibeke kwisitya, yongeza iqanda uze udibanise kakuhle.
5. Sifaka ii-breadcrumbs kude kube ukuba ubunzima obufanayo buhlala.
6. Silungisa ipleyiti eneesonka ezincinci kwaye sithatha iinxalenye zentlama, sihamba ngesonka kwaye Sibumba ngezandla zethu.
7. Sisonga ihambhega nganye ngesongelo seplastiki ngokwahlukileyo kwaye sihambe efrijini okungenani iyure.
8. Emva koko, sichithe imizuzu embalwa epanini kunye nethontsi leoyile ye-olive.