John Myers
Haeba u ja vegan, u ja monate oa liphoofolo, empa ha ho hlile ha u phetse hantle. Hobane boroso ea tofu le seitan steak ke meroho kapa vegan, empa hase kamehla e thabisang 'mele. Ka lehlakoreng le leng, limenyemenye tse phetseng hantle li boetse li lekana holim'a grill. Etsa ntho e khethehileng moketeng oa hau o latelang oa jarete!
Mokete oa barbecue oa vegan
Lehlabula le se nang mokete oa barbecue le tšoana le matsatsi a phomolo ntle le ho bapala ka maikutlo a lerato. E sebetsa ntle le eona, empa ha e monate haholo. Ha e le hantle, mantsiboeeng a futhumetseng a lehlabula e ne e tla ba eng ntle le monko o monate oa barbecue moeeng? Hase kamehla e tlamehang ho ba feela monko oa setso oa nama e halikiloeng e bululelang nkong ea hau.
Nama le tlhapi le tsona li ka besoa. Leha ho le joalo, ho ntse ho ata ho fumana ketsahalo ea barbecue eo bonyane motho a le mong ea jang meroho kapa vegan a sa ingoliseng. E, hangata ho na le baeti ba bangata har'a baeti ba jang nama e halikiloeng e fanoang ka tlhompho, empa ha e le hantle ba ka thaba haholo ka limenyemenye tse halikiloeng tsa meroho le vegan.
E leke! U tla makatsoa ke hore na lijo tsa vegan kapa tsa meroho li tumme hakae, ha nama e ngata e qetella e siiloe - 'me ke ntho e ntle. Hobane ho halika nama ha se kamehla e leng pontšo ea lerato la mollo oa mollo empa hangata ho buuoa ka ho baka kankere.
Na li-cricket li na le kankere?
Ho boleloa hore nama e halikiloeng e na le bofokoli ba bophelo bo botle, haholo-holo haeba u tsoela pele ka mokhoa oa Stone Age 'me u chese nama kapa tlhapi holim'a lehong la patsi e tlaase kapa mollo oa mashala. Hona joale ho bonolo hore nama kapa tlhapi e be lefifi haholo 'me sehlopha sa lintho tse bitsoang HAA, se emelang li-amine tse nkhang hamonate tsa heterocyclic, se thehe ho eona.
E 'ngoe ea HAA e hlahang khafetsa ke seo ho thoeng ke Phlp. Litekong, Phlp e bile sesosa sa mefuta e fapaneng ea mofetše.
Leha ho le joalo, ho boleloa hore tšebeliso ea Phlp ka likhoto e entse hore ho be le liphetoho tsa kankere spleen, prostate le mala nakong ea libeke tse 'nè, joalokaha ho boleloa hore Mokhatlo oa Amerika oa Lipatlisiso tsa Kankere o boletse sebokeng.
Kahoo ha ho hlile ha ho nke bophelo bohle ba ho ja lijo tse feteletseng ho senya bophelo ba hau. Mohlomong lehlabuleng le nang le liketsahalo tsa barbecue khafetsa, moo nama e neng e halikiloe ka mokhoa o sa lokelang, e lekane.
Ka hona, ho ile ha bontšoa hape ho batho thutong ea 2009 e entsoeng ka mahlakoreng a mangata hore nama e khubelu e jeoa, hangata ho ka bonoa colorectal adenomas (pele ho mofetše oa colon) - haholo-holo haeba nama e halikiloe ka pan. kapa ho lokiselitsoe ka tsela ena hore ho thehoe palo e phahameng ea HAA.
Tofu le seitan le tsona li ka ba le lintho tse kotsi
Leha ho le joalo, HAA ha e hlahe feela ha nama le tlhapi li halikiloe empa ha e le hantle ka lijo tsohle tse nang le protheine haeba li halikiloe kapa li halikiloe haholo, kahoo tlhokomelo e tlameha ho nkoa ka lihlahisoa tsa soya le seitan e le hore li se ke tsa fifala haholo. Ho seng joalo, tšilafalo ea bona ea HAA ha e tlase ho feta ea lihlahisoa tsa liphoofolo.
Ho phaella ho HAA, seo ho thoeng ke polycyclic aromatic hydrocarbons (PAH) se ka boela sa hlaha nakong ea ho chesa - ha mafura kapa lero la nama le tsoang ho khoho, steak kapa tlhapi e lokelang ho chesoa e rothela holim'a mashala a chesang le ho chesa moo. Hona joale PAH e thehoa, e nyolohang ka mosi ebe e fetela ka har'a lijo tse tla behoa.
Ho ja lijo tse monate
Likotsi tsa bophelo bo botle tse boletsoeng li ka thibeloa ka ho se bese lijo ho le lefifi haholo le ka ho sebelisa li-drip trays kapa li-grill trays tse sa lumelleng mafura ho rothela mollong e le hore ho se be le mosi o chefo o hlahisoang qalong. Tabeng ea li-grill tsa khase le tsa motlakase, ka lehlakoreng le leng, kotsi ea PAH e teng feela haeba mehlala eo ho buuoang ka eona e le eo mafura a ka rothelang holim'a coil e futhumatsang.
Li-trays tse lahliloeng hangata li entsoe ka aluminium. Ka lehlakoreng le leng, li-trays tsa grill tse ka sebelisoang hape tse entsoeng ka tšepe e sa hloekang kapa makhasi a banana li etsa kutloisiso ea tikoloho. Ka nako e ts'oanang, kotsi ea ho pepesetsoa aluminium, e neng e ka kenyelletsa kotsi e ntseng e eketseha ea Alzheimer's, e qojoa mona.
Ho chesa ka oli e tsitsitseng mocheso
U lokela ho sebelisa feela oli e tsitsitseng mocheso le mafura bakeng sa marinating, mohlala, B. Organic kokonate oli, peanut oli, khethehileng organic ho halika oli e entsoeng ka high-oleic oli sonobolomo, kapa - haeba mocheso se phahameng haholo - le oli ea mohloaare. Sena se fokotsa kotsi ea mathata a mafura a trans kapa lihlahisoa tse sa rateheng tsa oxidation tse hlahang.
Marinade e sireletsa khahlanong le litšila
Haeba u boetse u ja salate e ngata, li-dips tsa litlama, kapa meroho e nang le crispy grilled tofu steak, joale li-antioxidants (flavone) tse ka har'a lijana tse mebala-bala li ka lefella liphello tse kotsi tsa grill.
Li-marinade tse entsoeng ka metsoako e ruileng ka li-antioxidants le tsona ho boleloa hore li na le tšireletso ka tsela ena. Bonyane ke sephetho sa thuto ea 2008 e phatlalalitsoeng ho Journal of Agricultural and Food Chemistry. Bo-rasaense ba tsoang Univesithing ea Hohenheim Jeremane ba bontšitse hore marinade e entsoeng ka oli ea mohloaare, lero la lemone le konofolo e khonne ho fokotsa maemo a HAA lijong tse halikiloeng ka karolo ea 70 lekholong. Leha ho le joalo, marinade e ne e lokela ho ba le bonyane karolo ea 20 lekholong ea konofolo.
Liphetho tse ntle ka ho fetisisa li ile tsa fumanoa ha marinade e entsoe ka tsela e latelang: onion 31.2%, konofolo 28.6%, le lero la lemone 14.6%
Phuputso ea morao tjena ho tloha ka 2012 e fihletse liqeto tse tšoanang. E boetse e hatisitsoe ho Journal of Agricultural and Food Chemistry. Mona, hape, liphello tsa inhibitory tsa marinades tsa boleng bo phahameng mabapi le ho thehoa ha HAA li ile tsa fumanoa.
Thutong ena, marinade e ka holimo e thibelang HAA e ne e natefisitsoe ka metsoako e latelang: konofolo, ginger, thyme, rosemary, le pepere ea cayenne (chili). Sebopeho sa HAA se fokotsehile ka karolo e makatsang ea 74 lekholong le marinade ena.
Hape ho boleloa hore pepere e ntšo e khona ho theola maemo a HAA haholo, ho ea ka phuputso ea bo-rasaense ba Turkey e hatisitsoeng ho Taolo ea Lijo ka 2011, kahoo ho eketsa pepere e ncha ho marinade ea barbecue ka sebele hase khopolo e mpe.
Khopolo e 'ngoe e monate bakeng sa marinades kapa bakeng sa ho noka lijo tse halikiloeng ka mor'a moo ke lioli tsa linoko, tse fumanehang ka boleng ba tlhaho ka litatso tse fapaneng, mohlala, oli ea konofolo ea hlaha kapa oli ea basil ea linoko.
Sopho ea BBQ
Ha re bua ka li-seasoning tse latelang: Ha u lokisa barbecue ea hau, nahana hape ka khetho ea li-dips tse fapaneng le li-sauces tsa barbecue. Leha ho le joalo, u lokela ho iketsetsa tsona 'me u se ke ua sebelisa lihlahisoa tse tloaelehileng tse entsoeng. Maemong a mangata, sena ha se letho haese potpourri e mebala-bala ea li-additives tsa lijo tsa maiketsetso, tsoekere le thepa e tala e theko e tlaase. Ha ua lokela ho lumella nama ea boleng bo holimo kapa limenyemenye tsa vegan hore li kopane le lihlahisoa tsa mofuta ona.
Kahoo ho tloaelehile hore barbecue sauce e tsoang ho mohlala B. e na le metsoako e latelang:
"Paste ea tamati, metsi, tsoekere, asene, sirapo ea glucose-fructose, molasses, starch e fetotsoeng, letsoai la tafole, tatso ea mosi, linoko (tse nang le peo ea mosetareta), oli ea meroho, concentrate ea lero la lemone, thickener xanthan gum, preservative sorbic acid, tatso. ”
Le hoja lenane lena e le la meroho ka ho feletseng, esita le vegan. Leha ho le joalo, ha ho le e 'ngoe ea metsoako ena e nang le liphello tse molemo 'meleng. Lisebelisoa tse ngata (asene, linoko, oli, monko) le tsona ha li hlalosoe. Moreki o lokela ho ja soso, empa ka kopo u se ke ua thahasella mofuta oa asene, sebopeho sa linōko, kapa tšimoloho ea oli.
Kahoo ho kgothaletswa ho etsa li-sauces tsa barbecue ka bouena. Sephetho ke toro bakeng sa li-gourmets tsa grill. Metsoako ke ea tlhaho 'me soso e latsoeha e sa tsoa lokisoa, e nepahetse ebile e monko o monate (ntle le litlolo tsa maiketsetso). Kahoo pele re fihla lipepepeng tsa barbecue tsa vegan, mona ke litlolo tse tharo tse ntle tsa barbecue sauce:
Sopho e monate ea paprika
(Ha e le hantle, u ka boela ua etsa hore sauce e se be linoko ka ho tlohela phofo e chesang e chesang.)
metsoako
Ho itšetlehile ka boholo ba meroho, metsoako e etsa hoo e ka bang 500 ho 700 ml ea sauce
- 1 onion e khaotsoe hantle
- 2 konofolo cloves khabeloa chopped
- 3 tbsp oli ea mohloaare
- 1 pepere e 'ngoe le e 'ngoe e khubelu, e mosehla le e tala, e khaotsoeng
- Litholoana tsa poone ho tloha sekoti se le 1 sa poone e monate (emisa sekoti se otlolohile holim'a letlapa la ho seha ebe u sebelisa thipa ho hlobola/seha lithollo bolelele ho tloha ka sekoting ho tloha holimo ho ea tlase)
- 2 tbsp phofo e omisitsoeng
- Li-stock tse 350 ml tsa meroho e batang
- 150 dikgerama tsa peista ea tamati
- 1 tbsp asene ea tlhaho (apole cider asene kapa asene ea balsame)
- 1 tbsp (boemo) phofo e monate ea paprika
- ½ tsp phofo ea chili
- setlama letsoai ho latsoa
ho lokisetsa
Chesa oli ea mohloaare ka sekotlolo. Fry onion le konofolo ho eona. Eketsa pelepele e khaotsoeng le lithollo tsa poone. Ha pelepele e le bonolo, tsosa phofo ka meroho, tšela moro, 'me u phehe sauce hape. Hona joale eketsa lisebelisoa tse setseng (ntle le letsoai) 'me u lumelle sauce hore e pholile metsotso e' meli ho isa ho e meraro. Ebe u tšela letsoai la litlama.
Kopi e tala ea meroho
metsoako
- 2 pelepele khaola likotoana
- 2 tamati e khaola likotoana
- Nama ho tloha ho ½ ho isa ho 1 avocado
- ½ thupa ea celery
- 2 tbsp botoro e tšoeu ea almonde
- Lero la ½ la lamunu
- 1 tbsp lero la lemone le sa tsoa hatisoa
- Letsoai la litlama le pepere e ntšo ho tloha leloaleng
ho lokisetsa
Beha lisebelisoa tsohle (ntle le pepere) ka blender e phahameng 'me u kopanye ka botlalo ka thuso ea tamper ho etsa tranelate e monate. Nako le pepere e ntšo.
Vegan e tala setlama tranelate
metsoako
- 100 g botoro e tšoeu ea almonde
- 1 tbsp pitsa ea seno sa bohobe kapa lero la sauerkraut
- 50ml ea metsi
- Letsoai le Nōkiloeng
- nutmeg
- Haeba a lakatsa tomoso flakes
- Mefuta e fapaneng ea litlama tse ncha tse khaotsoeng hantle
ho lokisetsa
Kopanya lisebelisoa tse tharo tsa pele ka tranelate e ntle 'me u tsamaee sebakeng se futhumetseng bakeng sa letsatsi kapa bonyane bosiu bo le bong. Kopanya le letsoai le litlama pele u ja.
Haeba nama, joale nama ea manyolo
Haeba, ho sa tsotellehe mehopolo eohle e monate ea vegan e hlahisitsoeng ka tlase, u ke ke ua nahana ka barbecue ntle le sengoathoana sa nama, ehlile ho na le khetho feela ea nama ea manyolo.
Nama e feptjoang ka joang ha e latsoehe hantle feela, empa hape e na le melemo e hlakileng ea bophelo bo botle:
Hoa tsebahala hore nama e tsoang makhulong ha e na mafura a fokolang feela, empa e boetse e na le boemo bo botle ba mafura a mafura, ke hore, ho feta omega-3 fatty acids le ho feta seo ho thoeng ke conjugated linoleic acid, ho feta nama ea liphoofolo tse bolokiloeng ka tlung selemo kaofela. pota-pota ka ho khetheha lijo-thollo le liphatsa tsa lefutso fetotsoeng ile a fumana soya.
Nama e tsoang liphoofolong tse feptjoang lijo-thollo le GM soy le tsona ho boleloa hore li na le tsoekere e ngata ho feta nama ea liphoofolo tse sa lefelloeng. Tsoekere tsena, ka lehlakoreng le leng, li eketsa litaba tsa seo ho thoeng ke AGEs (Advanced Glycolytic Enzymes) tlas'a tšusumetso ea mocheso o phahameng - joalo ka tse hlahang nakong ea ho halika kapa ho halika ka botebo le ho halika. Leha ho le joalo, ho boleloa hore li-AGE li eketsa khatello ea oxidative 'meleng hape li na le phello ea ho ruruha.
Leha ho le joalo, ho ruruha ho sa foleng le khatello ea oxidative hona joale ho nkoa e le lisosa tse ka sehloohong tsa palo e kholo ea mafu a fokolang a kang lefu la pelo, lefu la tsoekere, kankere, ramatiki le tse ling tse ngata.
Melao e 9 ea bohlokoa ka ho fetesisa ea ho ja lijo tse monate
- Mokete o phethahetseng oa barbecue o fana ka nama e fokolang, empa khetho e ruileng ea litlolo tsa barbecue tsa meroho - bona diresepe ka tlase.
- Ho chesa ho etsoa feela ha mashala kapa patsi e khantšitsoe hantle.
- Ho molemo ho khetha mashala a nang le botsoalle ho tikoloho (ela hloko tiiso ea FSC bakeng sa meru e tsitsitseng) kapa mashala a coconut a hlahisang litholoana.
- Lijo tse nang le protheine e ngata tse kang tofu, seitan, kapa esita le nama le tlhapi li tšeloa lihora tse seng kae ka li-marinades tsa boleng bo holimo tse entsoeng hae.
- Haeba liphoofolo li halikiloe, joale e tla ba nama ea manyolo feela.
- E besitsoe ka tsela eo ho se nang mafura a ka rothelang mollong.
- Ho sebelisoa oli e tsitsitseng feela ea mocheso: oli ea kokonate, oli ea peanut, oli ea mohloaare, kapa oli e khethehileng ea linoko.
- Sebelisa lipane tsa grill tse ka sebelisoang hape. Ntho e 'ngoe ke makhasi a maholo a k'habeche a blanched, ao mefuta eohle ea limenyemenye tse entsoeng ka meroho e ka pakoang le ho halikisoa ka tsela ena. Makhasi a Banana a sebetsa ka mokhoa o tšoanang, 'me ka sebele u tla a tseba haeba u reka khafetsa lebenkeleng la Asia.
- Ho molemo ho iketsetsa li-sauces tsa barbecue le ho itlama ka bouena kapa bonyane u li reke ho tsoa ho barekisi ba manyolo.
Li-recipe tsa li-grill tsa vegan: li rarahane ebile li monate
Joale ke nako ea ho etsa grill! Re ka thabela ho u tsebisa ka litlolo tse monate tsa vegan barbecue tseo u tla li ela hloko moketeng oa hau o latelang oa barbecue:
Li-mini peppers tse halikiloeng
metsoako
- 2 tsp oli ea mohloaare
- 50 dikgerama tsa linate tsa phaene
- 140 g raese ea lijo-thollo tse telele (mohlala, lijo-thollo tsa jasmine raese)
- Li-clove tsa konofolo tsa 2, tse khaotsoeng hantle
- 350 g moro oa meroho
- 1 sehlopha sa eiee ea selemo, khaola ka mehele e tšesaane
- 140 g tamati ea ciliegia, e arotsoe ka kotara
- 1 letsoho le leng le le leng la parsley le basil e khethiloeng
- Letsoai la litlama, pepere e ntšo, li-flakes tsa tomoso
- Konofolo ea tlhaho ea oli ea mohloaare
- Li-pepper tse 6 tse khubelu le tse 6 tse mosehla (ho itšetlehile ka boholo ba pelepele, palo ea ho tlatsa e ka 'na ea eketseha kapa ea fokotseha)
ho lokisetsa
Bakeng sa ho tlatsa, futhumatsa oli ka sekotlolo. Besa linate tsa phaene ho eona. Eketsa raese, hlohlelletsa le toast hanyenyane. Eketsa konofolo, ebe u tlatsa meroho ea meroho 'me u tlise ho pheha. Koahela 'me u phehele metsotso e 30 kapa ho fihlela raese e le bonolo. Tlosa pitsa mochesong, lumella ho pholile hanyenyane, ebe o hlohlelletsa nakong ea selemo eiee, tamati le litlama tse ncha, nako le setlama letsoai le pepere e ntšo, le tomoso ea phepo e nepahetseng.
Khaola pelepele ka bolelele, tlosa peo 'me u tlatse ka ho tlatsa. Grill holim'a griddle kapa ka lipane tsa grill ho fihlela pelepele e le bonolo empa e ntse e le dente. Fafatsa ka oli ea konofolo ea hlaha.
Li-skewers tsa Chanterelle
metsoako
- 300 g li-chanterelles (tse ling li-mushroom kapa li-mushroom tsa oyster)
- Oli ea ho noa (e entsoeng ka oli ea mohloaare, thyme, konofolo e itseng, setlama letsoai le pepere e ntšo)
ho lokisetsa
Hlatsoa li-mushroom, ebe u li omisa ebe u khaola li-mushroom tse kholo likotoana tse laolehang. Tšela oli ea linoko ka sekotlolo ebe u lahlela li-mushroom hantle ho eona. Beha li-mushroom holim'a skewers 'me u li tšele ka har'a terei ea grill ka metsotso e ka bang 12 ho isa ho e 14.
Polenta squares
metsoako
- 1 lakane ea ho baka e nang le polenta (i lokisetse joalo ka ha e laetsoe ka har'a sephutheloana), polenta e khaotsoe ka lisekoere, hoo e ka bang. 5x5 cm
ho lokisetsa
Hlatsoa libaka tsa polenta ka oli ea mohloaare le grill holim'a grill e chesang ka metsotso e ka bang 7 ho isa ho e 10. Li latsoa monate ka barbecue sauce kapa dip, lilae tsa tofu tse halikiloeng kapa li-chanterelle skewers, le salate e ncha.
Perekisi e halikiloeng e nang le ice cream ea raspberry le sauce ea vegan ea vanilla
Lisebelisoa (bakeng sa batho ba 2)
Bakeng sa sauce ea vanilla
- 2 tablespoons botoro e tšoeu ea almonde kapa botoro ea cashew
- 100ml ea metsi
- 3 - 4 tbsp sirapo ea raese (kapa matsatsi a 4)
- Sekhechana sa vanilla pod (e ka bang bolelele ba 3 cm)
Bakeng sa liperekisi
- 2 liperekisi tse butsoitseng
- sirapo ea raese
Bakeng sa raspberry ice cream
- 200 ml ea lero la lamunu le sa tsoa hatelloa kapa lebese la almonde le entsoeng hae
- Matsatsi a 8 a koaletsoeng (ho feta haeba u rata)
- 2 tbsp botoro e tšoeu ea almonde
- 400 g tse tala tse halikiloeng
ho lokisetsa
Sauce
Kenya lisebelisoa tsohle ka blender ebe u kopanya hantle. Ho Vitamix, sauce e futhumala ka mor'a metsotsoana e 30 ebe e latsoa monate haholo.
Liperekisi tse halikiloeng
Arola liperekisi ka halofo, tlosa mokokotlo, 'me u phunye ka sirapo ea raese. Grill ka pane ea grill ka metsotso e ka bang 6 ho isa ho e 8, ebe u fetola liperekisi le grill bakeng sa metsotso e meng e 3.
Ice cream ea raspberry ea motheo
Beha lero la lamunu le sa tsoa hatelloa kapa lebese la almonde ka har'a blender e sebetsang hantle haholo (mohlala, Vitamix) hammoho le matsatsi le botoro ea almonde. Kopanya ho fihlela u fumana tranelate e tšoanang. Hona joale beha litholoana tse leqhoa ka har'a blender 'me u li sebetse ka bokhutšoanyane empa ka matla - u sebelisa tamper - ka ice cream. Sebeletsa hang-hang kapa u behe ka sehatsetsing ka nako e khutšoanyane (ho fihlela liperekisi li lokile).
Sebeletsa li-halves tse peli tsa perekisi ho motho ka mong ka karolo ea raspberry ice cream le sauce e ruileng ea vanilla.
