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/mnt/web101/c3/76/53822076/htdocs/WordPress_01/wp-content/plugins/all-in-one-favicon/includes/aio-favicon-frontend.php on line 30 New vegan help guide Ghid ajutator pentru veganul incepatorNew vegan help guide - fleursvegankitchen
HomeNutrition <!--:en-->New vegan help guide <!--:--><!--:ro-->Ghid ajutator pentru veganul incepator<!--:--><!--:nl-->New vegan help guide<!--:-->

New vegan help guide Ghid ajutator pentru veganul incepatorNew vegan help guide

Comments : 1 Posted in : Nutrition on by : fleur Tags:

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Va prezentam cateva idei utile pentru a facilita trecerea la stilul de viata vegan.

Camara cu alimente:

  • Leguminoase (fasole, naut, linte, soia boabe) – uscate sau la conserve (alegeti conservele la borcan). Nelipsite in alimentatia zilnica;
  • Paste integrale (spaghete, penne, taietei etc);
  • Orez integral;
  • Faina, gris, malai,
  • Zahar brut, nerafinat;
  • Pentru prajituri si fainoase: praf de copt, drojdie de bere uscata, diverse esente (de rom, vanilie,lamaie);
  • Ulei de floarea soarelui – pentru gatit, ulei de masline si in – pentru salate;
  • Otet (balsamic);
  • Fulgi de drojdie inactiva;
  • Conserve de rosii la borcan (intregi sau taiate), bulion de rosii, suc de rosii (daca este posibil preparat in casa).
  • Condimente: piper, frunze de dafin, busuioc, oregano, cimbru, ienibahar, boia dulce si iute, condimente pentru tocatura. Pentru preparatele orientale: coriandru boabe si pudra, ghimbir, boabe de mustar, chimen, chimion, seminte de fenicul;
  • Patrunjel, leustean, marar, tarhon etc. (se pot cumpara in sezon, se spala, se taie marunt si se pastreaza la congelator);
  • Legume pentru supe/ciorbe la congelator (morcovi, praz, conopida, pastarnac, telina, radacina de patrunjel etc.). Legumele se spala, se taie marunt, se pun in pungute pe portii si se congeleaza. Sunt foarte practice cand nu avem timp pentru gatit.;
  • Legume congelate: vinete, spanac, mazare, fasole verde etc.
  • Cartofi, ceapa si usturoi;
  • Fructe.
  • Fructe in coaja lemnoasa (nuci, migdale etc.);
  • Fructe uscate (stafide, curmale, smochine etc);
  • Seminte de floarea soarelui, dovleac, in, canepa etc.

Retetele le gasiti in limba romana pe site-ul: www.fleursvegankitchen.com

Idei pentru micul dejun:

  • Musli cu lapte vegetal.

Mulsi se poate prepara si acasa fiind mai ieftin. Se amesteca diverse grane (fulgi de ovaz, secara, grau, amaranth, hrisca) cu diverse seminte (floarea soarelui, dovleac, chia, canapa, in) si fructe uscate (stafide, curmale, smochine,goji) dupa preferinte. Semintele de in se zdobesc inainte de consum.

  • Tofu jumari cu rosie,castravete, ardei gras etc.;
  • Omleta din faina de naut cu legume;
  • Prajitura de cocos sau negresa (se poate prepara in avans);
  • Muffins (se pot prepara in avans);
  • Diverse sandwich-uri cu gem, dulceata, tofu (afumat), crema de avocado, hummus;
  • Checuri ;
  • Orez, gris, quinoa etc. cu lapte vegetal;
  • Zacusca;
  • Pateu vegetal ;
  • “Icre” de soia;
  • Placinta/strudele cu mere/pere/dovleac/tofu (se pot prepara in avans);
  • Tortillas;

Idei pentru pranz de luat la pachet:

  • Diverse sandwich-uri (vezi micul dejun);
  • Burgeri din linte/couscous/soia cu o chifla si salata sau castraveti/gogosari murati;
  • Tofu cu salata;
  • Tot ce se poate lua la pachet si am pregatit pentru cina de cu o zi inainte (in general mancaruri fara sos): orez cu legume, diverse paste, lasagna, musaca, legume la cuptor, diverse mancaruri de cartofi etc.;
  • Salate de naut/fasole;
  • Salata orientala (fara ceapa);
  • Salata a la russe (se poate face o cantitate mai mare pentru 2-3 zile iar apa in care au fiert legumele folosita pentru supe/ciorbe);
  • Salata de ciuperci;
  • Salata de paste;
  • Tortillas;
  • Zacusca, pateu vegetal, “icre” de soia;
  • Falafel cu salata;
  • Chiftelute de naut/linte cu paine si salata;
  • Snitele din seitan intre doua felii de paine servite cu salata.

Daca pranzul se serveste acasa se pot prepara supe/ciorbe rapide (cu legume congelate si fasole/linte la conserve). Sau mancaruri rapide cu legume din conserve.

Idei pentru cina:

  • Mancaruri din leguminoase (fasole/linte/naut) cu muraturi;
  • Burger/snitel/tofu/ chiftelute vegetale cu diverse garnituri si salate/muraturi;
  • Diverse mancaruri din legume si soia/tofu;
  • Paste;
  • Pizza;
  • Mancaruri cu orez;
  • Mamaliga cu ciuperci sote/ ciulama/ ghiveci de legume etc.
  • Mancaruri de cartofi;
  • Mancaruri cu diverse legume de sezon servite cu salate/muraturi.

Vezi si articolul De unde ne procuram nutrientii intr-o dieta vegana (si nu numai)

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