E hāʻawi i kāu lā i kahi mea e mālama ai i kēia mau meaʻai kūʻona kiʻekiʻe-no nā meaʻai

Ma muli o ka meaʻaʻole he meaʻai i ka meaʻai a me kaʻaihue, nui ka poʻe eʻai ana i kēiaʻano no ka pauʻole o ka meaʻai. Akā,ʻaʻohe kumu e hopohopo ai nā mea kanu a me nā meaʻawaʻawa i ka mea eʻai ai i ka meaʻaiʻole i ka meaʻaiʻole, a inā paha e hana ana pēlā me ka ho'āʻoʻole.

Ma ka hoʻokomoʻana i ka tofu, quinoa, nomo, a me nā pīni i kāu meaʻaiʻai a me nā mea hoʻomaʻemaʻe, e hoʻonui kokeʻoe i ke kinona i loko o ka pālolo a hana i ka meaʻai piha. Mai kaʻaina kakahiaka a hiki i kaʻaina awakea i kaʻaina awakea, he nui nāʻano hoʻolāʻau e mālama ai i nā meaʻaiʻono a waihoʻoe i kaʻoluʻolu.

• 01 o ka 20

  ʻO ka mea'alaina Maple Candy Loa Quinoa

  ʻO ka palaoa kakahiaka nui kahiʻai nui e loaʻa ai kekahi pona no ka lā -ʻaʻohe pono i ke kakahiaka? Hāʻawiʻia kēia'āpana mahana mahanahana me kaʻono a me ke kinamona a'ōwiliʻia me ka hua waina, e hiki iā ia ke hoʻomanaʻo iāʻoe (aiʻole mau keiki) o kāu oatmeal punahele punahele. Hanaʻia me ka quinoa ma kahi o kaʻohi,ʻo kēia kakahiaka kakahiaka he 30 pakeneka ka nui aʻe o nā kinona ma mua o ka oatmeal. Hoʻohana nui no ka haʻalele quinoa a quinoa flakes ināʻoe e holo. Manaʻoʻole e hāʻawi i nā hua a iʻole nā ​​hua'ē aʻe inā makemakeʻia.

• 02 o 20

  ʻO ka Vegan Tofu ka wiliʻana me ka huaʻai

  ʻO kēiaʻaina kakahiaka, e like me ka'ōpala omeina, he wahi umami (kahi o nāʻano ho'āʻo e ho'ākākaʻia ana he mea momona), e hāʻawi ana i kahi pauʻole i manaʻoʻia a maikaʻi. Hoʻopuluʻia nā māmā, keleka, nā halore, a me ka'ōnihi a hiki i ka palupalu, hoʻokomoʻia ka tofu, a laila ua hoʻouluuluʻia nā mea a pau me kahi waiʻu soy a me ka wai lemon. Me 10 grams o ka protein i loko o kahi tofu, e hāʻawi pono kēia pāʻani iāʻoe i ka ikaika ikaika e hoʻomaka i kou lā.

• 03 o 20

  ʻAlaʻAlaʻAlaʻAuʻai

  ʻOiai no ka meaʻaʻoleʻoe eʻai i kaʻiʻoʻaʻole ia e manaʻoʻaʻole e hiki iāʻoe ke pāʻani i ke kīʻaha me nā meaʻono o ka puaʻa. Ma ka hoʻohanaʻana i kahi wīwīʻai meaʻai,ʻaʻoleʻoe wale nō kahi kīʻaha me kahi kīʻaha o nā mea maʻamau a me kahi mea nui i loko o ka protein. E hoʻolālā e hoʻomaka i ka meaʻai i ka pō ma mua o ka huiʻana o ka hausa, ka mea hua manu , ka waiu soy, ka'atiʻume i kapi, a me ka waiʻie ka soho e hoʻomaha a meld.

• 04 o 20

  ʻO Vegan Apple Pancakes

  ʻAʻole wale kēia mau mea pāʻakai a hoʻolāʻau i nā pancakes, akā loaʻa iā lākou ka bonus aloha no kaʻoi aku o ka maikaʻi ma mua o nā loiloi maʻamau! ʻO ka waiūpaʻa, ka topa, a me ka pekans e hoʻohui i ke kinona i ka papahele i ka wā e lawe mai ai nā'ōpona i ka lapaʻau maikaʻi o ka fiber a me ka huama C. Nānā i nā mea hui pū me ia, e nininiʻia i loko o ka ipu wela, a hauʻoli.

• 05 o 20

  ʻO ka Shake Pāʻani Pāʻokoʻa

  ʻAʻoleʻoe e loaʻa i ka pauka lepo maanei akā e loaʻa mau anaʻoe i kahi hoʻoulu hoʻokele-a no ia mau pīni keʻokeʻo i hui pūʻia me ka wai'ōmaʻona, hua waina, nā huaʻakoʻa , ka meli, ka hānai, a me ka nutmeg. Me ka'ōpū ''aʻaʻaʻoluʻoluʻaʻoleʻoe eʻike i laila aia lākou.

• 06 o 20

  ʻAlaʻApaʻo Tabbouleh me ka Edamame

  Hoʻopihaʻia kēia huamataina me ka pilikino mai ka huapalapala kalapala, edamame, a me ka moa. Hoʻohui ka edamame i ka nani a me kahiʻano kupaianaha maikaʻi, a me ka pesto , ka wai lemon, a me ka paʻi, lawe mai i kahi meaʻala hou i kēia pāhana hoʻolaha. Hoʻopiliʻia me nā'ōmato, ka'omaʻomaʻomaʻomaʻa, a me ka tīhi cheese, he mea nani ke keʻakeʻa nei e nānā aʻoluʻolu eʻai. E lawelawe ma kaʻaoʻao a ma loko o nā poʻi pita.

• 07 o 20

  ʻO Vegan White Bean Saladi

  ʻO nā meaʻono a me nā mea hou, ua loaʻa nā huaʻaina o ke kālani, kaʻaila, ka paʻi , ka wai lemon, a me ka wīneka waina, i mea maikaʻi no ke kīʻaha o ke kauwela. E hana ana kekahiʻano pīni keʻokeʻo, aiʻole hiki iāʻoe ke pani i nā pīpī inā makemakeʻoe. ʻO kahi mea'ē aʻe i ka salalaʻela-bean kahiko!

• 08 o 20

  ʻO ka Quinoa Salad me nā Pecans a me ka Mint Hou

  ʻO ka quinoa a me nā pecans crunchy-ʻelua punawai nui o ka protein-hana hana maʻaulu e hana i nāʻano pilikino i loko o kēia hua palala. Hiki i ka mīni a me ka paʻi ke hōʻoluʻolu a me kaʻulu hou i ka hoʻonāʻana o ka wai lemon i kahi māna o zing. Kūpono no kaʻaina awakea i kahi mahana wela.

• 09 o ka 20

  ʻO ka'Aleʻele'Aleʻele'Aleʻele a me Hummus

  Loaʻa iāʻoe i ka pālua o ka protein i loko o kēiaʻano olakino a me ka meaʻono-i mua mai ka hummus pepa'alaʻula a mai kaʻeleʻeleʻele. ʻO nā meaʻai e like me nā halo a me ka palaoa e hoʻomāhuahua i ka meaʻai a me ka meaʻai aʻo ka poblano pepper e lawe mai i kahi'ānehi i ka papa.

• 10 o ka 20

  Vegan Tempeh "Lelo" Salame

  ʻO Tempeh he huakai nui e piholo ana me ka protein i 18 gramina ma kēlā me kēia lawelaweʻana. Ke hoʻomoʻaʻia a hui pūʻia me ka malo vegan, ka wai lemon, ka'atika, celery, ka pāʻani pāʻani, a me ka paukū lūlū, lilo ia i salakeke pono e lawelaweʻia i nā wāhine luncheon. E kau i ka popo i kahi moena o letus, ma ka hapalua o ka avocado, aiʻole ma waena o kahi'ōwili pepa.

• 11 o ka 20

  ʻOiwi Bean a me ka Pīpī Potato

  No ka hoʻohuiʻana i kahi mele kuʻuna, e ho'āʻo i kēiaʻano naʻaupō, vegan, a me ka gluten-free. ʻO ka momona o kaʻuala he meaʻoluʻolu maikaʻi ia i ka pepa cayenne, ka kumini, a me kaʻaila. ʻO nā pīʻeleʻele e hoʻohui i kahiʻano maikaʻi a me ka maikaʻi o ka pāmua, e hana ai i kahi meaʻai maikaʻi e aloha ai kaʻohana a pau.

• 12 o ka 20

  'Apena Lentil Pāʻani

  He maikaʻi mau loa ka loaʻaʻana o ka mea 'ai i ka mea' aila ma lalo o kou kāʻei. ʻO kēiaʻano olakino a maikaʻi ka meaʻai wale nō, akā,ʻo ka mea nui hoʻi i nā calorie, momona, aʻoiʻole ka luʻu-ʻole-kūpono loa no kaʻohana holoʻokoʻa! Piʻi nā piʻupaʻa i loko o nā meaola a me ka hoʻolāʻau hoʻoluʻolu me kahiʻano heʻe.

• 13 o 20

  Ka Lae Ma Lahaina Pea Dal

  Ma ka kuke kukeʻana i ka'Inelani,ʻo kaʻae he meaʻai e hoʻopili ai i ka pua a me nā lepa. ʻO kēia'ōpū o ka'ōpū paʻakai ke kīʻia nā pua kōmaʻomaʻu, kahiʻaʻole i ke kiʻekiʻe wale nō i loko o ka protein akā maikaʻi nō hoʻi i ka huʻiʻana i loko o ka puʻu. Hoʻopomoʻia ka pua i ka wai aiʻole ka hulu me ka mūkini a me nā kuluwai a kāpiliʻia me kaʻaila i ka'anuʻuma i ka kumini a me ka'ōpala, e hana ai i kahi meaʻai maikaʻi a maikaʻi loa.

• 14 o ka 20

  ʻO Mexico Mexican Casserole

  ʻOiai ināʻaʻoleʻoe he meaʻaiʻai e makemakeʻoe e ho'āʻo i kēia pāʻani paʻi-piela'āhula. Hoʻopiliʻia nā pīniʻeleʻele a me ka līkeke i waena o nā tortillas a laila kaʻa a hiki i ka holoʻana a me ka wela. Ke hoʻopiliʻia me nā'ōmato, nāʻoliva, kaʻawaʻawa, a me ka kirimaila maikaʻi,ʻo kēia meʻa nui-protein ka momona, nā meaʻai, a māʻona hoʻi i nā meaʻai ma ka papaʻaina.

• 15 o ka 20

  ʻO ia ka Vegan Crockpot Spinach Lasagna

  ʻAʻole wale ka lasagna kiʻekiʻe i loko o nā protein, nā huaora, a me nā minelala, akāʻohi nō hoʻi i ke kuʻi koko! Hoʻopiliʻia ka tofu (silken a firm) me ka waiū kululu a me nā hoʻouluʻana, e hana ana i kahi hui e like me ka rizotta cheese a me ka hua manu i hoʻohanaʻia i ka lasagna maʻamau. Hoʻopiliʻia ka'ōina i loko o ka'ōwili tofu a laila pālahalaha me ka'ōniu o ka'ōmato a me nā nood i ka mea kukeʻai malū. ʻEono aiʻole mau hola ma hope aku, vegan lasagna!

• 16 o ka 20

  ʻO VeganʻAne a me ke Aloha Tempeh

  Ināʻoe e haʻalele i ka hana Haina ma hope o ka liloʻana i vegan, aia nō kēia meaʻai iāʻoe! Hoʻopiliʻia ka pailapona a me nā bele ma kahiʻano punahele Asia-i hoʻonaniʻia i hanaʻia me ka meaʻalani, ka meaʻona, ka vīnega, ke kōkoʻomaʻu, a me ka kānana. ʻO nā mea a pau āu e makemake ai, he mau raiki a me kahi pahu kuʻi.

• 17 o ka 20

  ʻO Black Bean Burgers

  E hoʻopili i kāu palekiha me kēia mau meaʻeleʻeleʻeleʻele i piha i ka pūmua. Hoʻokomoʻia nā pīpī mīpī me nāʻaila a me ke kīʻaha, nā mea kanu, ka palaoa hou i'ōwiliʻia, a me ka palaoa iki a hoʻohuiʻia i pāpale. Hikiʻole ke mālama pono kēia mau mea inā hoʻokomoʻia i kahi'āmole (hiki iāʻoe ke waiho i kahi'āpana o lalo ma lalo), no laila eʻoi aku ka maikaʻi o ka'ū. E kau ma kahi hua meleneamea a hoʻohui i kāu punahele punahele.

• 18 o 20

  ʻO ka meaʻai "meaʻai" Loaf

  Inā makemakeʻoe i kahi meaʻai e hōʻoluʻolu ai,ʻo kēia meaʻaiʻai "meaʻai"ʻo ia ka mea e ola ai. Hiki ke paniʻia ka pīpī pila ma kahi eʻike aiʻoe i ka protein, a i ka hui pūʻia me ka riki, kekale, ka bele pēlē, nā mea hoʻonani, ke ketchup, ka mūmū maloʻo, kaʻulaʻula, a me ka oatmeal a me ka nutmeg, ʻAi muaʻoe.

• 19 o ka 20

  ʻO ka Vegan Three-Bean Pasta Me kaʻulaʻula Pākī

  He meaʻoluʻolu kēia mea pasta, palekana, a hoʻolako i kahi punch pūmua. ʻO nā pīkī me nāʻeke pū me nā moa e like me ka riki, ke kāleka, ka pepa, a me nā'ōmato, a laila huiʻia kēia huiʻana me ka pīni paʻakai. Hoʻopiliʻia nā mea a pau i loko o kahi mīkiniʻalani māmā i hanaʻia me ka waiū.

• 20 o 20

  Nā Nuggets Kekila'Ōiwi Koki

  ʻAʻole hiki i kāu mau keiki ke hoʻomaopopo i kā lākouʻaiʻana i ka tofu-ʻo kēia mau meaʻono i paʻiʻia me keʻano o ka moa, a ke hāʻawiʻoe me kahi koho maikaʻi, hiki i nā mea a pau ke hoʻopunipuniʻia. Hiki iāʻoe ke kuke a me ka umu-e hoʻokipa i kēia mau hua'ōlelo ma muli o keʻano o ka maikaʻi e makemakeʻoe e hana.