Mia Lane
ʻO ka meaʻai meaʻai meaʻai ka mea maʻamau, ke ulu nei nā mea pani iʻa. Akā ʻo ke kuhikuhi ʻana i ka papa pani e hoʻoponopono i nā meaʻai pākahi? Hoʻomoʻa mākou me ka tofu, soy, tempeh a me ka seitan.
Tofu: he mea ʻai ʻiʻo maʻemaʻe? ʻO ia ka cheese!
No Asia mai ka tofu a ʻaʻohe mea ʻē aʻe ma mua o ka pīni a i ʻole quark. ʻO ka ʻoiaʻiʻo, ʻaʻole like ka hana ʻana i ka tofu me ka hana ʻana i ka tiiki, koe wale nō ka hoʻohana ʻana i ka waiū i hana ʻia mai ka soybeans. ʻOiai ʻike mākou i ka tofu ma ke ʻano he poloka paʻa a ma ke ʻano he meaʻai iʻa maikaʻi, ʻoi aku ka nui o ka hana ma Asia.
Ma ʻaneʻi, hoʻohana ʻia ʻo ia e like me ka pudding-like siliken tofu no nā mea ʻono a i ʻole ke kūʻai ʻia ma ke ʻano he ʻai ʻai ma nā kīʻaha kīʻaha e like me ka "tofu ʻala" i hoʻomoʻa ʻia i ka brine.
tofu hana home
Inā makemake ʻoe e hoʻāʻo i ka lumi kuke, hiki iā ʻoe ke hana i kāu tofu ponoʻī ma nā ʻanuʻu maʻalahi. ʻO nā mea a pau āu e pono ai: ka waiū soy, ka paʻakai moana, a me ka wai.
E ninini i 2 lita o ka waiu soy i loko o ka ipuhao a hoʻomehana mālie a hiki i ka 75 ° C. E hoʻoheheʻe i 25 grams o ka paʻakai moana i ʻehā punetēpē o ka wai a hoʻohui i ka waiū soy. E hoʻomoʻa i ka wela liʻiliʻi i ka wā e hoʻoulu ai. I ka wā e mānoanoa ai ka waiū, e hoʻopau i ke kapuahi, e kau i ke poʻi ma luna o ka ipu hao, a waiho i ka uhi no ʻelima mau minuke. E laina i kahi colander me kahi kāwele kī. E hoʻokomo i ka soy mass i loko o ka lole a ʻōwili i luna. E uhi ʻia me kahi pā kūpono a kaupaona ʻia no ka hapahā hola. E lawe i ka tofu i hoʻopau ʻia a paʻa i waho o ka lole, a inā pono, e hoʻoinu i ka wai e wehe i nā mea ʻawaʻawa.
ʻO ka manawa, uahi, aiʻole marinate tofu
Hoʻohewa pinepine ʻia ʻo Tofu ma ke ʻano he ʻiʻo ʻiʻo ʻiʻo ʻaʻohe ona ʻono ponoʻī. Me ke koho kūpono o nā mea ʻala, akā naʻe, hiki ke hana ʻia nā kīʻaha ʻono loa me Mediterranean, ʻAsia, a i ʻole nā ʻano ʻono me ka tofu.
ʻAʻohe mea hoʻonani tofu kūikawā, akā maikaʻi loa ka tofu me ka soy sauce, hiki ke hoʻohana ʻia i nā ʻano hoʻomākaukau like ʻole e like me ka marinating, searing, a i ʻole ka ʻai ʻana. I ka hui pū ʻana me ka ginger, garlic, coriander a marjoram, hana ʻia nā kīʻaha ʻono loa.
He ʻano maikaʻi ka tofu ʻana i ka tofu maoli, no ka mea, loaʻa iā ia kona ʻono ponoʻī ma muli o ka ʻala o ka uahi me ka ʻole o nā mea ʻala. Hiki ke kūʻai ʻia ka tofu i hana mākaukau.
ʻO kahi ʻē aʻe, hiki iā ʻoe ke puhi i ka tofu iā ʻoe iho ma ka umu kīhini me ke kōkua o kahi wok me kahi pahu a me ka lepo uahi. No ka hana ʻana i kēia, e laina i ka wok a me ka pahu me ka pepa alumini, e kāpīpī i ka lepo uahi (2cm ke kiʻekiʻe), a kau i ka tofu ma luna o ka pahu me ka pahu alumini puka. E pani me kahi poʻi a me ka uahi ma kahi wela wela no kahi o 10 mau minuke.
E like me ka ʻiʻo maoli, hoʻohui ka marinating i ka ʻono. He mea nui e hoʻokahe i ka tofu ma mua o ka hana ʻana a hoʻomaloʻo me ka pepa kīhini. A laila hoʻohui i nā mea marinade a kau i ka tofu i loko o laila no 30 mau minuke.
ʻO ka mea maʻamau i waena o nā marinades tofu he soy sauce, hiki ke hoʻonui ʻia me nā mea ʻala e like me ka lime a i ʻole ka ginger. Mea nui: e mālama i ka tofu i loko o ka friji e mālama i ka mea hou i makemake ʻia. A laila palai ma nā ʻaoʻao ʻelua.
He ʻiʻo wau
ʻO ka ʻiʻo soy, i ʻike ʻia ʻo ka soy textured ma nā ʻōlelo ʻenehana meaʻai, aia i ka palaoa soy defatted, kahi e loaʻa ai kona ʻano ʻiʻo, ʻano fibrous ma o ka hana hou ʻana. ʻAʻole ʻono ka nui, kiʻekiʻe i ka protein, a haʻahaʻa i ka momona.
ʻO kahi pōmaikaʻi nui o ka ʻiʻo soy: He lōʻihi loa kona ola ʻana i ka wā maloʻo a ʻano like me kona kaikunāne maoli. Inā he steak, he pani no ka ʻiʻo minced, a i ʻoki ʻia i loko o ka fricassee - ma ke kumu, hiki ke kuke ʻia kekahi kīʻaha ʻiʻo me ka ʻiʻo i hana ʻia mai ka soy.
Pehea i hana ʻia ai ka ʻiʻo soya?
ʻOiaʻiʻo, ʻo ka ʻiʻo soy, me ka soy textured, kahi huahana o ka ʻili ʻaila soybean. Hoʻomaʻamaʻa ʻia ka palaoa soy i koe, kaomi ʻia, a hana ʻia i kahi extruder i kapa ʻia. Ua like ka hana ʻana me ka cornflakes, kahi i "pop up" ai ka palaoa.
E like me ka schnitzel…
Hiki ke hana ʻia ka ʻiʻo soy i kēlā me kēia ʻano. Aia kekahi mau ʻāpana nui o ka ʻiʻo soy i hiki ke hoʻohana ʻia e like me nā medallions a i ʻole nā steaks. Pono e hoʻomoʻu ʻia kēia mau mea i loko o ka hupa i hoʻomoʻa maikaʻi ʻia, a laila maloʻo, a laila paʻi ʻia. Hiki ke hoʻohālikelike ʻia ka schnitzel palaoa a i ʻole nā steaks no ka grill ma kēia ʻano.
E like me nā gyros…
I ka wā i hoʻomoʻi ʻia, hiki ke hoʻomaʻamaʻa hou ʻia nā ʻāpana soy ma nā ʻano like ʻole. E like me ka gyros, e like me ka ʻiʻo i kālai ʻia, ma ke ʻano he "meat insert" no ka saladi, a i ʻole i ka saladi moa "fake" - hiki i nā mea āpau. Hiki iā ʻoe ke kuke i kahi goulash puʻuwai me ka ʻole o ka ʻiʻo.
E like me ka hack…
Hiki ke kani nui nā granules soy, akā he ʻoiaʻiʻo ka ʻaoʻao. E like me ka maʻalahi o ka hoʻohana ʻana e like me ka ʻiʻo liʻiliʻi a me ka mea maikaʻi o ia mea: he mea hou mau! ʻIʻo ʻole burger? A hearty chili sin carne? A i ʻole spaghetti meaʻai Bolognese? ʻaʻole pilikia!
Seitan - Hana ʻia mai ke kāpili o ka palaoa
ʻAʻole like me ka hapa nui o nā mea pani, ʻaʻole i hoʻokumu ʻia ka seitan ma ka soy, akā ma ka palaoa palaoa. Ma ke kumu, ʻaʻole i ʻoi aku ka maikaʻi o ka seitan ma mua o ka palaoa i hana ʻia mai ka gluten maʻemaʻe a no laila ʻaʻole kūpono ia no nā mea ʻai meaʻai me ka gluten intolerance. ʻO ke ʻano o ka seitan me ka hapa nui o nā mea pani ʻiʻo, ʻo ia ke kumu: no Asia mai ia.
Ua hana mua ka poʻe Buddhist Kina i ka ʻiʻo a kapa ʻia ʻo ia he mian-jin. Eia naʻe, ʻo ka seitan hou he mea hana Kepani mai ka 1960s. ʻOi aku ka protein o Seitan ma mua o ka pipi, he kiʻekiʻe loa ka protein, a ʻaʻohe momona a ʻaʻohe cholesterol. ʻOi aku ka hoihoi no nā mea ʻai meaʻai: He nui ka hao iā Seitan!
Hana ʻoe iā ʻoe iho
Hiki iā ʻoe ke hana maʻalahi iā ʻoe iho mai ka palaoa. ʻO ka wai wale nō, kahi kānana, a me ke ahonui. Hoʻokahi kilo palaoa a laila e hua mai ma kahi o 250 grams o ka seitan.
No ka palaoa maka, aia ma kahi o 750 milliliters o ka wai no ka kilo palaoa (ʻoi aku ka maikaʻi o ka palaoa). Pono e hoʻonāʻia ka paila palaoa i kāwiliʻia i loko o ka colander i loko o ke pola wai mahana no ka liʻiliʻiʻelua hola, ua uhi ponoʻia.
Pono e hoʻohou ʻia ka wai i kēia manawa a hui paʻa ka palaoa i ka kānana. Maʻaneʻi, pakele ka mākū mai ka palaoa, ka mea e pohu ai ka wai. E hana hou i ke kaʻina hana me ka wai mehana a me ka wai anuanu a hiki i ka wā ʻaʻole opua ka wai. E waiho i ka palaoa seitan i loko o ka kānana i ka wai anuanu no hoʻokahi hola.
Wehe i ka pōpō palaoa mai ka wai, waiho i loko o kahi kāwele kīhini, a hoʻokahe maikaʻi ma lalo o ke kaomi ikaika. Hiki ke hana ʻia ka seitan i hoʻopau ʻia e like me kou makemake.
Loaʻa ka pauka Gluten no ka poʻe hoʻomanawanui a pōloli paha. Hoʻohui wale ʻia me ka wai a hana i ka palaoa seitan paʻa ma hope o kekahi mau minuke.
E hoʻomoʻa i ka palaoa seitan i loko o kahi hupa i hoʻomaʻamaʻa ʻia ma luna o ka wela nui no 30 mau minuke a laila hoʻokomo i loko o kahi kānana e hoʻokahe. E hoʻokahe i ka seitan i hoʻopau ʻia ma lalo o ke kaomi iki. Hiki ke ʻai pololei ʻia nā ʻāpana seitan i hoʻopau ʻia, no ka laʻana ma ka grill a i ʻole ka pā.
ʻO ka mea ʻala kūpono
E like me ka nui o nā huahana pani ʻiʻo, ʻaʻohe ʻono o ka seitan ponoʻī iā ia iho. Eia nō naʻe, ma muli o kona kūpaʻa ʻana, hiki i ka seitan ke komo i kekahi ʻono me ka pilikia ʻole. He mea maʻalahi kēia: no nā kīʻaha ʻAsia, nā meaʻai Mediterranean, a i ʻole ka kuke home. Mai makaʻu nui i ka hoʻomoʻa ʻana a hoʻāʻo liʻiliʻi. Hiki ke hoʻomaʻamaʻa ʻia ʻo Seitan e like me ka ʻiʻo maoli, i hoʻomoʻa ʻia i loko o kahi hupa i ʻono nui ʻia, a i ʻole ʻono ʻia iā ʻoe iho.
Mai Asia a hiki i ke Kaiwaenahonua
ʻO ke kāleka, ka ʻāʻī, ka soy sauce, coriander, saffron, curry paste - hiki ke hoʻohana ʻia nā mea a pau a ʻAsia e hāʻawi ai i nā mea ʻala. ʻO ka mea mua, e hoʻāʻo e hana i kahi waihona kumu ʻono nui o ke kālika, ka ʻala, a me ka soy sauce me ka paʻakai a me ka pepa. Hiki i ka poʻe makemake i ka hoʻokolohua ke hoʻohui pū i ka pata pīnī a i ʻole ka ʻai iʻa Thai i ka waihona.
Hoʻonui ka lumi kuke Mediterranean i nā mea kanu hou: basil, thyme, oregano, a me ka rosemary. Akā hiki iā ʻoe ke hoʻohui i ke kālika a i ʻole kahi paʻi tōmato i ka brew e kuke ai i ka seitan. Inā makemake ʻoe i kahi mea ʻala liʻiliʻi, hiki iā ʻoe ke hoʻohui i nā chili i ʻoki ʻia.
Inā makemake ʻoe e hoʻokaʻawale i kahi schnitzel puʻuwai a i ʻole kahi burger pani mai ka seitan, pono ʻoe e hoʻomākaukau mua i kahi hupa mea kanu ikaika a hoʻohui i nā aniani hou a me nā mea kanu kūloko, e like me ka pāhiri a i ʻole chives. ʻO nā lau Bay, nā hua juniper, a i ʻole nā pepa a pau e hāʻawi iā seitan i kahi ʻono ʻono.
Soybeans + cep = tempeh
Hele mai ʻo Tempeh mai Indonesia a hiki ke nānā i hope i kahi kuʻuna 2,000 makahiki ma laila. Hoʻomanaʻo ʻia kona helehelena me ka meli Turkish, ʻo ia ka mea ma muli o ka paʻa mau ʻana o ka soybeans i hana ʻia.
Me ka tempeh, ʻaʻole hana ʻia nā pīni i palaoa, akā "fermented" me ke kōkua o nā moʻomeheu fungal ʻinoʻino. Hoʻokumu kēia kaʻina hana i kahi papa fungal paʻa i nā ākea ma waena o nā soybeans, ʻaʻole like me ka camembert, no ka laʻana. He haʻahaʻa loa ʻo Tempeh i ka momona a waiwai i ka protein a me nā huaora koʻikoʻi.
Kuke me ka tempeh
ʻOiai he ʻono ko ka tempeh nona ponoʻī, e like me nā mea ʻai ʻē aʻe i pani ʻia, hiki ke hoʻomoʻi ʻia a hoʻopaʻa ʻia paha e ʻono. E heluhelu maanei pehea e hoomakaukau pono ai i ka tempeh:
E like me ka ʻiʻo, hiki ke paʻi ʻia ka tempeh i loko o ka pā me kahi ʻaila liʻiliʻi. Hiki ke hoʻohana ʻia ka pīni a i ʻole ka aila sesame no ka ʻono ʻAsia. Inā makemake ʻoe, hiki nō hoʻi iā ʻoe ka palaoa tempeh. E ʻokiʻoki i ka tempe i ʻāpana a ʻāpana paha, lepo me ka palaoa, a ʻū i ka hua manu. Hiki i nā Vegans ke hoʻohana i ka hui ʻana o ka palaoa soy a me ka wai ma kahi o ka hua manu. A laila, ʻōwili i loko o ka palaoa a palai.
ʻAʻole pili inā he maʻemaʻe, hoʻomaʻamaʻa, a i ʻole ʻia i ka wā e kālua ai. Eʻokiʻoki i ka tempeh i loko o nā'āpana liʻiliʻi a e hoʻomehana i ka umu i 180 ° C (convection). E kālua i nā ʻāpana tempeh no kahi o 20 mau minuke.
Laha ʻia e like me ka ʻai ʻai ma ʻAsia: tempeh palai. Inā ʻaʻohe mea ʻala hohonu ma ka home, hiki iā ʻoe ke hoʻomoʻa wale i ka ʻaila i loko o ka pā. E ʻokiʻoki i ka tempeh i ʻāpana, palai no 3 mau minuke a hiki i ka ʻeleʻele gula, a laila e hoʻokahe i ka pepa kīhini. He mea maikaʻi loa ka tempeh paʻi ʻia e like me ka hoʻohui ʻana i nā salakeke a i ʻole he kīʻaha no nā sandwich vegetarian.
