Hadafka lagu hayo hudheed khudradeed oo si fiican loo ilaaliyo ayaa ah in la ilaaliyo waxyaabo badan oo khudradeed oo khudradda ka samaysan, taas oo awood kuu siinaysa inaad cuntid noocyo kala duwan oo ah cunto caafimaad leh oo raalli ka ah. Liiska raashinkaagu wuu ka duwanaan doonaa, waxayna ku xiran tahay xajmiga qoyskaaga iyo cuntooyinka aad ugu jeceshahay, laakiin marwalba waxaad u baahan tahay isku-dhafan oo labadiinaba ah iyo waxyaabaha dhadhan-kordhinta iyo karinta cuntada.
Marka laga reebo asaasiyadan aasaasiga ah ee loo baahan yahay in lagu kariyo, waxaad u maleyneysaa inaad doonaysid inaad cuntid cuntooyinka qaarkood si aad u qabsatid raashinka, sida roodhida roodhida ee rootiyada, khudradda veggie ama beddelka hilibka , farmaajo ama farmaajo caano ah, quraacda quraacda, dharka salad, miro cusub iyo cunto fudud sida popcorn, pretzels iyo chips iyo salsa. Waxaan jecelahay in aan xajiyo shaashadda burka ah ee gacmaha iyo burrito dhaqso ah.
Alaabta qalalan iyo qasacadaysan
Pasta iyo bariis waa cuntooyin caan ah oo loo diyaargaroobi karo siyaabo kala duwan. Kala saar bariiska bariiska halkii cad oo kor loogu qaadi lahaa nafaqada dheeraadka ah.
- Pasta, noodles
- Digirta, digirta, misir (qasacad ama qalalan)
- Bariiska ama miro kale oo dhan sida quinoa , masago , iyo shaciir
- TVP - borotiinka khudradda cagaaran (ama waxaad doorbidi kartaa inaad haysato qaar ka mid ah hilibka barafaysan ee gacanta)
- Yaanyada qasacadaysan
Dhiirigelinta Baahida
Waxaan kugula talinaynaa inaad isticmaasho baddalaadda ukunta ee alaabta la dubay xitaa haddii aadan adigu lahayn cagaarsho, maadaama ay si fiican u socoto oo aad ugafiican tahay, caafimaad leh iyo kharash badan oo ka baxsan ukumaha.
Haddii aad isku dayeyso in aad jarjartid sonkorta lagu nadiifiyey, dareere macaan sida agagaarka agagaarka ama sharoobada bariiska brown waa muhiim.
- Ubax
- Sonkor
- Dareeriye macaan (sharoobada maple, sharoobada bariiska buniga ama nadiifka agave )
- Beddelka ukunta (Eeg sidoo kale: Miyuu ukun u yahay? )
- Dubista budada, baking soda
- Vanilla
- Kalluunka Cocoa ama chips chocolate
Cunto Qalabka
Haddii aadan horayba u socon, waxaad si dhakhso ah u baran doontaa inta badan waxyaabahan maadama ay ku badan yihiin cuntooyinka khudradda iyo vegan.
- Soy suugo, tamari ama nama shoyu (waxaan jeclahay Brage's Liquid Aminos , sidoo kale)
- Miso
- Tahini
- Suugo isku shiil leh
- Soy margarine
- Maraq qudaarta (qasacad ama qasacad)
- Caanaha soyka ama caanaha kale
- Saliida sayniska, saliida sisinta iyo laga yaabee saliida kuleylka leh sida saliida canola
- Balsamic Balsamic, khudradda bariis
- Subag fermada ah ama subag leh ukun ah
- Caanaha nafaqada
Kalluunka
Waxyaabaha dhirta ayaa runtii ah waxa abuuraya faraqa u dhexeeya suxuunta aasaasiga ah iyo cunnooyinka qowmiyadaha caanka ah. Si kastaba ha noqotee, dhammaan dhadhanka ayaa u ah qofkasta, si kastaba ha ahaatee, haddaba tijaabi si aad u aragtid xawaashka iyo isku-darka aad jeceshahay in aad isticmaasho inta ugu badan oo aad adigu sameyn kartid. Waa kuwan dhowr ka mid ah dhirta aadka loo isticmaalo ee laga yaabo in aad rabto inaad gacanta ku haysid.
- Basil
- Bariis madow
- Cayenne
- Biyo budada ah
- Qoraxda
- Cumin (dhulka ama abuurka)
- Curry
- Garam Masala haddii aad jeceshahay inaad kariso cunto khudradeed oo khabiir ah
- Dufanka Saroosha
- Budada ginger
- Budada basasha
- Oregano
- Dhir
- Duurjoogta cas ee cas
- Salt
Dhibaatooyinka
Khudradda cusub ee aan jecelahay in aan gacanta ku haysto waa broccoli sababtoo ah waxay si fiican u dukaameysaa oo ay aad u fiican tahay tofu oo si tartiib ah u walaaq leh iyo wixii kale ee aan ku dhaco. Labada basasha iyo toonta ayaa labadoodaba socon kara ama ka badan haddii loo kaydiyo si sax ah.
- Khudaarta cusub
- Tofu
- Tempeh ama seitans ama burgers veggie barafaysan
- Basasha
- Garlic
- Liistooyinka ama liin macaan