Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_data is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 36 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$freemius_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 37 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$main_menu_label is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 38 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Constants::$plugin_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/class-constants.php on line 39 Deprecated: Creation of dynamic property 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dynamic property WPGO_Plugins\Simple_Sitemap\Settings_Welcome::$utility is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/plugin-admin-pages/class-settings-welcome.php on line 33 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Settings_Welcome::$welcome_slug is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/lib/classes/plugin-admin-pages/class-settings-welcome.php on line 38 Deprecated: Creation of dynamic property WPGO_Plugins\Plugin_Framework\Upgrade_FW::$custom_plugin_data is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/api/classes/upgrade.php on line 17 Deprecated: Creation of dynamic property WPGO_Plugins\Simple_Sitemap\Custom_Sitemap_Endpoints::$rest_api_namespace is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/simple-sitemap/shared/rest-api-endpoints.php on line 25 Deprecated: Creation of dynamic property AllInOneFavicon::$aioFaviconSettings is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/all-in-one-favicon.php on line 96 Deprecated: Creation of dynamic property AioFaviconFrontend::$aioFaviconSettings is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 29 Deprecated: Creation of dynamic property FaviconRenderHelper::$aioFaviconSettings is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/favicon-render-helper.php on line 28 Deprecated: Creation of dynamic property FaviconRenderHelper::$aioFaviconType is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/favicon-render-helper.php on line 29 Deprecated: Creation of dynamic property AioFaviconFrontend::$faviconRenderHelper is deprecated in /mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 30 Month: December 2014 - fleursvegankitchen1

Brownie topped with mango mousseNegresa cu mango mousseBrownie met een mango mousse toppingTorta brownie ricoperta di mousse al mango

negresa3

300 g flour
3 tablespoons cocoa powder
175 g raw sugar
125 ml sunflower oil
375 ml soy milk
100 g walnuts, crushed
15 g baking powder
a pinch of salt

oven form approx. 40/25 cm

Mix all the ingredients except the walnuts, until the sugar is dissolved. Add the walnuts and mix.

Grease the oven form with a little bit of oil. Pour the mix into the form and bake  (in the preheated oven) on medium heat (175 C), for about 30 minutes. Check with a straw if the dough is baked inside, if the dough sticks to the straw bake for a few minutes longer. Allow  to cool, remove from the form and cut into pieces.

Top with mango mousse.

Mango mousse:

1 large mango
100 ml vegetable whipped cream

Peel the mango , cut into pieces and blend until smooth.

Mix it with the whipped cream.

Refrigerate for at least half an hour before consumption.negresa

300 g făină
3 linguri cacao
175  g zahăr brut
125 ml ulei floarea soarelui
375 ml lapte de soia
100 g nuci, taiate marunt
1 pachet praf de copt (15g)
un vârf de cuțit sare

forma de cuptor de aprox. 40/25 cm.

Se amestecă toate ingredientele, cu exceptia nucilor, până cand zahărul s-a topit. Se adauga nucile.

Se unge forma cu puțin ulei, se toarnă compoziția în formă și se coace, (în cuptorul încalzit în prealabil) la foc potrivit, 30 minute.

Se încearcă cu un pai dacă blatul este copt în interior, dacă coca se lipește de pai se va prelungi timpul de coacere încă câteva minute.

Cand s-a racit se taie in bucati potrivite si se orneaza cu mousse de mango.

Mousse de mango:

1 mango mare
100 ml frisca vegetala

Mango se curata de coaja, se taie in bucati si se paseaza cu ajutorul unui blender.

Se amesteca cu frisca.

Se da la rece pentru cel putin o jumatate de ora inainte de consum.negresa3

300 g di farina
3 cucchiai di cacao in polvere
175 g di zucchero di canna grezzo
125 ml di olio di semi di girasole
375 ml di latte di soia
100 g di noci, schiacciate
15 g di lievito in polvere
un pizzico di sale
tortiera da forno di circa 40/25 cm di diametro
Mescolate tutti gli ingredienti tranne le noci, fino a che lo zucchero non si sia sciolto. Aghiungete le noci e amalgamate.
Ungete la tortiera da forno con un po’ di olio. Versate il composto nella tortiera e fate cuocere (nel forno preriscaldato) a media temperatura (175 C), per circa 30 minuti. Controllate con uno stecchino che l’interno dell’impasto sia cotto, se l’impasto rimane appiccicato allo stecchino cuocete per qualche altro minuto. Lasciate raffreddare, togliete dalla tortiera e tagliate a pezzi.
Ricoprite con la mousse di mango.
Mousse di mango:
1 mango grande
100 ml di panna montata vegetale
Sbucciate il mango, tagliatelo a
pezzi e frullatelo fino ad ottenere un composto omogeneo.
Mescolatelo con la panna montata.
Lasciate riposare in frigo per almeno mezz’ora prima del consumo.




Mango mousseMousse de mangoMango mousseMousse di mango

mango mousse2

1 large mango
100 ml vegetable whipped cream

Peel the mango , cut into pieces and blend until smooth.

Mix it with the whipped cream.

Refrigerate for at least half an hour before consumption.

You can serve it with grated chocolate or chocolate ganache.mango mousse2

1 mango mare
100 ml frisca vegetala

Mango se curata de coaja, se taie in bucati si se paseaza cu ajutorul unui blender.

Se amesteca cu frisca.

Se da la rece pentru cel putin o jumatate de ora inainte de consum.

Se poate servi cu ciocolata rasa sau ganache de ciocolata.mango mousse1

1 mango grande
100 ml di panna montata vegetale
Sbucciate il mango, tagliatelo a
pezzi e frullatelo fino ad ottenere un composto omogeneo.
Mescolatelo con la panna montata.
Lasciate riposare in frigo per almeno mezz’ora prima del consumo.




PanettonePanettonePanettone

panettone1For a 24 cm diameter panettone:

800 g flour
approx. 2 cups of soy milk, warm
200 g vegan sugar
200 g vegan margarine
3 1/2 teaspoons dry yeast
200-250 g raisins
100-150 g candied orange peel (and / or lemon)
zest of an orange / lemon (optional)
2 teaspoons lemon essence (or vanilla)
1/2 teaspoon salt
1/4 teaspoon turmeric, for the color

Mix one teaspoon of sugar with the yeast in 1/2 cup warm soy milk. Allow to ferment for 10 minutes.

Dissolve  the sugar in soymilk. Add the remaining ingredients (except raisins and candied orange) and mix. The dough should be elastic and soft but  should not stick to the hands. Add a little bit more flour or soy milk if needed.

Knead for about  10 minutes.

Cover with a kitchen towel and let it rise, in a warm place, for 2-3 hours.

Add the candied peel and raisins and knead again for about 5 minutes.

Put the dough in the baking form (greased with a little bit margarine and dusted with flour). Let it  rise until it doubles in volume (1-2 hours).

Bake at medium heat (175 C), in a pre-heated oven,  approx. 45-60 minutes. Do not open the oven door during this time!

Check with a straw if it is baked inside otherwise continue baking a few minutes longer.

Allow to cool in the baking form.panettone1

Pentru un panettone cu diametrul de 24 cm:

800 g faina
aprox. 2 cani lapte de soia, cald
200 g zahar
200 g margarina
3 1/2 lingurite drojdie uscata
200 – 250 g stafide
100 – 150 g coaja confiata de portocale (si/sau lamaie)
coaja rasa de la o portocala/lamaie (optional)
2 lingurite esenta de lamaie (sau vanilie)
1/2 lingurita sare
1/4 lingurita curcuma (turmeric), pentru culoare

Se amesteca o lingurita de zahar cu drojdia in 1/2 cana lapte  cald de soia. Se lasa sa fermenteze 10 minute.

Se dizolva zaharul in laptele de soia. Se adauga restul ingredientelor (cu exceptia stafidelor si coajei confiate) si se amesteca mine.  Aluatul obtinut trebuie sa fie elastic, moale dar sa nu se lipeasca de maini. Se mai adauga putina faina sau lapte de soia daca este nevoie.

Se framanta aprox. 10 minute.

Se acopera cu un servet de bucatarie si se lasa la crescut, intr-un loc caldut, timp de 2-3 ore.

Se adauga stafidele si coaja confiata si se framanta, din nou, timp de 5 minute.

Se aseaza aluatul in forma de copt (unsa cu putina margarina si tapetata cu faina). Se lasa in continuare sa creasca pana cand se dubleaza in volum (1-2 ore).

Se da la cuptor (incalzit in prealabil), la foc potrivit (175 C), aprox. 45-60 minute. Nu se deschide cuptorul in acest timp!

La sfarsit se incearca cu un pai daca este copt inauntru. In caz contrar se continua coacerea inca cateva minute.

Se lasa la racit in forma.panettone1panettone1

Per un panettone di 24 cm di diametro:
800 g di farina
circa 2 tazze di latte di soia, caldo
200 g di zucchero vegano
200 g di margarina vegan
3 1/2 cucchiaini di lievito secco
200-250 g di uvetta
100-150 g di scorza d’arancio candita (e/o di limone)
la scorza di un’arancio/limone (opzionale)
2 cucchiaini di essenza  di limone (o di vaniglia)
1/2 cucchiaino di sale
1/4 di cucchiaino di curcuma, per il colore
Mescolate un cucchiaino di zucchero con il lievito in 1/2 tazza di latte di soia caldo. Lasciate fermentare per 10 minuti.
Sciogliete lo zucchero nel latte di soia. Aggiungete gli ingredienti rimasti (eccetto l’uvetta e l’arancia candita) e mescolate. L’impasto deve risultare elastico e soffice ma non deve rimanere appiccicato alle mani. Aggiungete un po’ di farina o di latte di soia se necessario.
Impastate per circa 10 minuti.
Coprite con un canovaccio da cucina e lasciate lievitare, in un ambiente caldo, per 2-3 ore.
Aggiungete le scorzette candite e l’uvetta ed impastate di nuovo per circa 5 minuti.
Mettete l’impasto nella teglia da forno (unta con un po’ di margarina e spolverizzata con la farina). Lasciate lievitare fino a che non sia raddoppiato in volume (1-2 ore).
Fate cuocere a media temperatura (175 C), nel forno preriscaldato, per circa 45-60 minuti. Non aprite il forno per tutto questo tempo!
Controllate con una cannuccia se l’interno è cotto, altrimenti fate cuocere qualche minuto in più.
Lasciate raffreddare nella teglia da forno.




Peasant’s cold buffetPlatou taranesc receBoerens koud buffetBuffet freddo del contadino

platou rece1

The plateau includes:

1. Bean spread (see the recipe here)

2. Eggplant salad (see the recipe here)

3. Zacusca (see the recipe here)

4. Chickpea patties (see the recipe here)

5. lettuce, tomatoes, cucumber,  red onion, olives, etc.

platou rece2platou rece1

Platoul cuprinde:

1. fasole batuta (vezi reteta aici)

2. salata de vinete (vezi reteta aici)

3. zacusca (vezi reteta aici)

4. chiftelute din naut (vezi reteta aici)

5. salata, rosii, castravete, ceapa rosie, masline etc.

platou rece2platou rece1platou rece1

Il piatto comprende:

1. Crema spalmabile di fagioli (vedere la ricetta qui)

2. Insalata di melanzane (vedere la ricetta qui)
3. Zacusca  (vedere la ricetta qui)
4. Polpette di ceci (vedere la ricetta qui)
5. Lattuga, pomodori, cetrioli, cipolla rossa, olive, etc.
platou rece2




Peasant’s warm buffetPlatou taranesc caldBoerens warm buffetBuffet caldo del contadino

The plateau includes:

Tofu slices and tempeh pieces , marinated and fried. Instead of tempeh you can use seitan.

For the marinade:

2 tablespoons soy sauce
1 tablespoon olive oil
2 tablespoons grill  spices
4-5 cloves garlic, mashed
1 teaspoon rosemary
chili pepper flakes, to taste
pepper and salt, to taste

Mix all ingredients. Pour over the tofu and tempeh, mix well and leave to marinate for several hours (or overnight). Fry in a little oil or bake in the oven.

tofu+tempeh marinat

2. seitan sausages (see recipe here)

3. polenta (see recipe here)

4. pickles

5. tomato, cucumber, onion, olives, chili etc.

platou cald5Platoul cuprinde:

1. Tofu taiat felii si tempeh taiat bucatele, marinate si prajite. In loc de tempeh se pot folosi si bucatele de seitan.

Pentru marinada:

2 linguri sos de soia
1 lingura ulei de masline
2 linguri condimente pentru gratar
4-5 catei de usturoi, pisati
1 lingurita rozmarin
fulgi de ardei iute, dupa gust
sare si piper, dupa gust

Se amesteca toate ingredientele. Se toarna peste tofu si tempeh, se amesteca bine si se lasa la marinat pentru cateva ore (sau peste noapte). Se prajesc in putin ulei sau se coc in cuptor.

tofu+tempeh marinat

2. carnati din seitan (vezi reteta aici)

3. mamaliguta (vezi reteta aici)

4. muraturi

5. rosii, castraveti, ceapa verde, masline, ardei iute etc.

platou cald5Il piatto include:

Fette di tofu e pezzetti di tempeh, marinati e fritti. Al posto del tempeh potete utilizzare il seitan.

Per la marinatura:

2 cucchiai di salsa di soia
1 cucchiaio di olio evo
2 cucchiai di mix di spezie per grigliata
4-5 spicchi d’aglio, schiacciati
1 cucchiaino di rosmarino
peperoncino in scaglie, a piacere
pepe e sale, a piacere

Mischiate tutti gli ingredienti. Versate sopra il tofu ed il tempeh, mescolate bene e lasciate marinare per alcune ore (o per tutta la notte). Fate friggere in poco olio o cuocete in forno.

tofu+tempeh marinat

2. salsicce di seitan (vedere la ricetta qui )

3. polenta  (vedere la ricetta qui )

4. sottaceti

5. pomodori, cetrioli, cipolle, olive, peperoncino, etc.

platou cald3




Filo dough basketsCosulete din aluat filoFilodeeg mandjes

filo dough

muffins form

Proceed as in the image below.

Bake at medium heat (175 C) for about 5-7 minutes, until browned.

It can be filled with various salads.

cosulete1aluat pentru placinta

forma pentru briose/muffins

Se procedeaza ca in imaginea de mai jos.

Se coc la foc mediu (175 C) timp de 5-7 minute, pana cand se rumenesc.

Se pot umple cu diferite salate.

cosulete1




Roasted red pepper & tomato soupSupa crema de rosii cu ardei coptiGeroosterde rode paprika-tomatensoep

For 4 servings:

750 g of tomato passata
1 1/2 cup water
2 red bell peppers
1 onion finely chopped
3 cloves garlic, finely chopped
1 tablespoon olive oil
1 1/2 teaspoon oregano
salt and pepper, to taste

fresh basil / parsley, finely chopped

Wash the sweet peppers, dry with a kitchen towel and roast on the grill/oven, on each side, being careful not to burn. Put the roasted peppers in a pan, sprinkle with salt and cover. Allow them to rest for approx. 10 minutes  than peel them (dip your fingers  in cold water to release the peel). Cut into pieces.

ardei copti

Heat the oil in a soup pan, add the onion and garlic. Stir fry until the onion has softened.

Add the water, tomato passata, roasted peppers and oregano. Cover and simmer for about 10-15 minutes.

Blend/process with a blender / processor until smooth.

Add salt and pepper to taste and garnish with fresh basil or parsley and, if desired, with a little bit olive oil.Pentru 4 portii:

750 g suc de rosii
1 1/2 cana apa
2 ardei grasi rosii
1 ceapa, taiata marunt
3 catei de usturoi, taiati marunt
1 lingura ulei de masline
1 1/2 lingurita oregano
sare si piper, dupa gust

busuioc/patrunjel proaspat, taiat fin

Ardeii se spala, se usuca cu un servet și se coc pe plită/grătar/cuptor, întorcandu-se pe fiecare parte, avand grijă să nu se ardă. Cand sunt gata copți se pun într-o cratiță, se presară cu sare și se acoperă. După aprox. 10 minute se curăță de coajă înmuindu-se degetele în apă rece. Se taie in bucatele.

ardei copti

Se incinge uleiul intr-o oala, se adauga ceapa si usturoiul si se inabuse, amestecand din cand in cand, pana cand ceapa s-a inmuiat putin.

Se adauga apa, sucul de rosii, ardeii copti si oregano. Se acopera si se fierbe 10-15 minute.

Se mixeaza totul cu ajutorul unui blender/mixer pana cand se obtine o crema fina.

Se potriveste de sare si piper si se orneaza cu busuioc sau patrunjel proaspat si, dupa dorinta, cu putin ulei de masline.




The nutrients in a vegan dietDe unde ne procuram nutrientii intr-o dieta vegana (si nu numai)De voedingsstoffen in een veganistisch dieet

Vitaminele

Vitaminele sunt compusi chimici si sunt esențiale pentru organism. Acestea joacă un rol important în dezvoltarea, refacerea și buna funcționare a organismului. Ele sunt, de asemenea, importante pentru o sanatate optima.

Vitaminele se găsesc în mod natural în dieta noastră. Unele vitamine sunt produse si de catre organism (D si K).

Nu exista niciun aliment care sa contina toate vitaminele in cantitatile necesare organismului uman. De aceea este important sa avem o dieta variata.

Există 13 vitamine, 4 dintre acestea sunt liposolubile iar 9 solubile în apă.

Vitaminele liposolubile sunt vitamina A, vitamina D, vitamina E si vitamina K. Acestea se gasesc în mare parte în alimentele care contin grasimi. Pot fi stocate de catre organism.

Vitaminele hidrosolubile sunt vitamina B1, B2, B3, B5, B6, B8, B11 (acid folic), B12 si vitamina C. Corpul nu poate stoca aceste vitamine (cu excepția vitaminei B12), excesul fiind eliminat de catre organism prin urina.

Vitaminele liposolubile:

Vitamina A (betacaroten):

Surse importante: morcovi, legume cu frunze verzi (spanac, etc.), toate soiurile de varza, broccoli, ardei gras.

Pentru o buna asimilare a se consuma in combinatie cu grasimi si uleiuri vegetale.

Vitamina D:

Vitamina D este produsa de catre piele prin expunerea la soare (recomandat o expunere la soare (fata si maini), pentru persoanele cu piele de culoarea deschisa si varste cuprinse intre 19-50 ani, de aproximativ 15 minute/zi (persoanele cu o piele mai inchisa la culoare si cele in varsta vor avea nevoie de o expunere mai indelungata).

In alimente vitamina D se gaseste in produsele imbogatite cu acesta vitamina (lapte vegetal, margarina etc.).

Daca nu aveti o expunere regulata la soare se recomanda suplimentele zilnice de vitamina D (Atentie! D2 este obtinut din surse vegetale deci sunt vegane dar numai anumite suplimente de D3 sunt vegane).

Vitamina E:

Surse importante: uleiuri vegetale, fructele in coaja lemnoasa (nuci, alune etc.), seminte, vlastari de grau, soia boabe, seminte de in, zmeura, mure si in mai mica masura legumele cu frunze verzi.

Vitamina K:

Vitamina K este asimilata din alimente dar este produsa si de catre bacteriile din intestine. Surse vegetale: legumele cu frunze verzi (spanac, varza kale etc.), varza rosie, sparanghel, broccoli, vlastari), ceai verde, fructe si grane.

Vitaminele solubile:

Deoarece aceste vitamine sunt solubile in apa la prepararea termica a legumelor, leguminoaselor si fructelor care le contin, folositi cantitati reduse de apa si nu taiati legumele/fructele in bucati foarte mici.

Vitamina C:

Sursele importante: fructele proaspete (citrice, afine, capsuni, kiwi, mango, fructe de padure etc.) si legumele (ardei gras, broccoli, varza, rosii, praz, conopida, gulie, cartofi etc.)

Vitamina B1 (tiamina):

Surse importante: drojdie uscata, fulgi de drojdie inactiva, grane si produse integrale din grane (orez integral), leguminoase, fructe in coaja lemnoasa (nuci, alune etc.), seminte de in si floarea soarelui, de asemenea varza kale, conopida, cartofi si sparanghel.

Vitamina B2 (riboflavina):

Surse importante: legume, fructe, grane si produse integrale din grane, fulgi de drojdie inactiva.

Vitamina B3 (niacina):

Surse importante: legume (cartofi), fructe (curmale, caise etc.), grane si produse integrale din grane, fulgi de drojdie inactiva, alune, ciuperci.

O anumita cantitate este produsa si de catre organism din aminoacidul triptofan.

Vitamina B5 (acid pantothenic):

Surse importante: legume (cartofi), fructe, grane si produse integrale din grane, fructe in coaja lemnoasa (nuci, alune etc.), orez integral, fulgi de drojdie inactiva.

Vitamina B6 (piridoxina):

Surse importante: legume (cartofi,conopida), fructe (banana), grane si produse integrale din grane, leguminoase, nuci, stafide, fulgi de drojdie inactiva.

Vitamina B8 (biotina):

Surse importante: produse din soia, leguminoase, rosii, morcovi, fructe in coaja lemnoasa (nuci, alune etc.).

Vitamina B11 (acid folic):

Surse importante: fructe (mai ales unele citrice), legume (cartofi), legume cu frunze verzi (spanac etc.), grane si produse integrale din grane, fulgi de drojdie inactiva.

Vitamina B12 (cobalamina):

Este recomandata suplimentarea (vezi articolul despre vitamina B12).

Mineralele

Mineralele sunt de o importanta vitala pentru indeplinirea anumitor functii in organism cum ar fi formarea dintilor si a scheletului etc.

Mineralele nu pot fi produse de catre organism si sunt preluate in totalitate din alimente.

Importanta este si dozarea, o supradozare poate fi toxica de aceea luati suplimente de minerale numai cu avizul medicului sau nutritionistului.

Calciu:

Surse importante: seminte de susan, legume cu frunze verzi, varza, broccoli, paine de secara, tofu procesat cu sulfat de calciu, lapte/iaurt vegetal imbogatit cu calciu si vitamina D, leguminoasele (fasole, naut, linte), nucile si semintele, smochine uscate, stafide, portocale, melasa.

Magneziu:

Surse importante: fructe in coaja lemnoasa (nuci, alune etc.), legume cu frunze verzi, grane si produse integrale din grane, soia boabe, fasole, banana, ciocolata amaruie.

Fier:

Surse importante: granele si produse integrale din grane (painea integrala, orzul, ovazul, taratele de grau !!!, orezul brun, germenii de grau etc), legumele (spanac, dovleac, mazare, frunzele de sfecla, sucul de rosii, sosul de rosii etc), leguminoasele (toate soiurile de fasole boabe, naut, linte), preparatele din soia (lapte de soia, tofu, tempeh etc.), fructele (caise uscate, prune, stafide), nuci si seminte (migdale, nuci cashew, alune, seminte de dovleac si floarea soarelui etc), melasa, ciocolata amaruie.

Pentru o mai buna absorbtie consumati alimente bogate in fier impreuna cu cele bogate in vitamina C. Cafeaua si ceaiul ingreuneaza absorbtia fierului, evitati sa le consumati la aceasi masa.

Zinc:

Surse importante: tofu, tempeh; grane; paine integrala; germeni de grau; seminte de dovleac; seminte de floarea soarelui; seminte de chia; fasole boabe; linte; mazare; diverse tipuri de nuci: nuci romanesti, migdale, nuci cashews, alune, fistic.

Proteinele favorizeaza absorbtia zincului .

Calium:

Surse importante: soia boabe, tije de telina, conopida, broccoli, gulie, rosii, dovleac, sfecla, varza murata si spanac.

Natriu:

Se regaseste in sarea de bucatarie. Se recomanda a nu se depasi 6 grame/zi incluzand sarea continuta de produsele alimentare prelucrate.

Mangan:

Surse importante: grane, paine integrala, orez integra, soia boabe, fasole, sfecla, legume verzi, fructe de padure, banane, ceai, alune.

Iodiu:

Surse importante: alge, sare iodata, legume si ciuperci.

Crom:

Surse importante: grane, fructe in coaja lemnoasa(nuci, alune etc.), leguminoase, drojdie de bere, melasa.

Seleniu:

Surse importante: grane si produse integrale din grane, ceapa, ciuperci, drojdie de bere.

Valadium:

Surse importante: grane si produse integrale din grane, patrunjel.

Borium:

Surse importante: stafide, prune, fructe in coaja lemnoasa (nuci, alune etc.), fructe (cu exceptia citricelor) si legume.

Cupru:

Surse importante: grane si produse integrale din grane, fructe in coaja lemnoasa (nuci, alune etc.), leguminoase, legume, ciocolata amaruie.

Molibden:

Surse importante: leguminoase, legume cu frunze verzi, grane si produse integrale din grane, fructe cu coaja lemnoasa (nuci, alune etc.).

Litiu:

Surse importante: alge, rosii, cartofi, apa de baut si apa minerala.

Proteinele

Surse importante: leguminoasele si preparatele din soia, seitanul (preparat din faina de grau), nucile si semintele, granele (quinoa, orezul brun, pastele etc.), legumele, seminte de canepa.

Grasimile

De asemenea, organismul nostru are nevoie de grasimi pentru o buna functionare. Acestea pot fi saturate si nesaturate.

Grasimile saturate sunt solide la temperature camerei (uleiul de palmier, margarina, uleiul de nuca de cocos etc.). Aceste grasimi trebuiesc consumate cu masura.

Omega 3

Surse importante: uleiul de in, semintele de in ( a se macina inainte de consum altfel se pierde in omega 3), nucile si uleiul de nuci, uleiul din seminte de canepa, semintele de chia, alge.

Omega 6

Surse importante: uleiul de floarea soarelui, de porumb, de soia, margarina, halvarina.

Se pare ca un consum ridicat de omega 6 poate influenta asimilarea omega 3, consumati cu masura aceste grasimi.

Omega 9

Surse principale: uleiul de masline, floarea soarelui, avocado, nuci (nuci romanesti, macadamia, fistic etc.). Acesta grasime poate fi produsa si de catre corp dar cea mai benefica forma este cea din alimente.

Concluzie:

conform Virginia Messina – dietist vegan cu o experienta de peste 20 de ani- pentru o dieta sanatoasa trebuie sa tinem cont de anumite puncte (nu va faceti probleme daca sunt zile in care va abateti dar nu faceti o regula) :

  • Consumati o varietate mare de alimente (legume, fructe, leguminoase, grane si preparate din grane etc.);
  • Cel putin 5 portii de legume, inclusiv legume cu frunze verzi (o portie poate consta in ½ cana legume fierte sau 1 cana legume crude);
  • Cel putin 2-3 fructe;
  • Cel putin 3 portii de leguminoase incluzand aici si tofu si produsele din soia (o portie poate consta in ½ cana leguminoase fierte, 1 cana lapte de soia, 2 linguri unt de arahide, ¼ cana nuci etc.);
  • Cel putin 4 portii de grane si produse din grane integrale ( o portie poate consta in ½ cana cereale gatite, paste etc., 1 felie de paine integrala);
  • 1-2 portii nuci (1-2 linguri);
  • Pentru omega 3: 1 lingura ulei de nuci sau seminte de in macinate sau 1 lingurita ulei de in sau 2 lingurite ulei de canepa sau 2 nuci sau 1 ½ lingurita seminte de chia;
  • Vitamin B12 – suplimente;
  • Vitamin D – prin expunere la soare sau suplimentata;
  • Iod – mai putin de ¼ lingurita sare iodata;
  • Consumati uleiurile cu moderatie, 2-3 lingurite/zi;
  • Alegeti produse (din soia, lapte vegetal etc.) la care s-a adaugat calciu;
  • Consumati alimente bogate in calciu;
  • Consumati rar alimentele rafinate .

Poate suna complicat dar consumand, de exemplu, o farfurie de iahnie de fasole/linte preparata cu ceapa, morcovi (si alte legume) in sos de rosii, servita cu o salata de muraturi, varza acra sau salata de varza proaspata la care s-a adaugat putin ulei de in, s-au acoperit aproximatix 2-3 portii de leguminoase si 3-4 portii de legume si ceva din necesarul de omega 3.

O farfurie de spaghete sau alte paste integrale, preparate cu sos de rosii si legume acopera cu aproximatie 2 portii de grane, 3-5 portii de legume si ceva din necesarul de grasimi. Daca se adauga si tofu obtinem astfel si o portie de leguminoase.

Sfaturi practice:

  • Serviti supele/ciorbele impreuna cu o felie de paine integrala;
  • Serviti o salata alaturi de felul principal;
  • Adaugati la diverse preparate putin ulei de in sau sminte de in, seminte de canepa, putina drojdie inactiva;
  • Pentru o buna asimilare a nutrientilor serviti fructele dimineata pe stomacul gol sau la o pauza de 3-4 ore fata de ultima masa si cu ½ ora inainte de urmatoarea;
  • La salate/musli puteti adauga cateva nuci, seminte de canepa si de chia, fructe uscate;
  • Consumati fructele in coaja lemnoasa putin prajite/coapte sau hidratate, pentru asimilare mai buna a mineralelor;
  • Consumati atat alimente prelucrate termic cat si crude;
  • Adaugati din belsug patrunjel/marar/leustean etc. la ciorbe/supe, mancaruri, salate;
  • Consumati 1,5 – 2 litri de lichide/zi incluzand supele/ciorbele, ceaiul, cafeaua, laptele vegetal etc.
  • Faceti miscare zilnic.

Vezi si articolul Ghid ajutator pentru veganul incepator