I-Béchamel iwusizo kakhulu futhi uma siyi-vegan asikwazi ukuyidla, okungenani hhayi iresiphi yendabuko, yingakho sikulethela iresiphi eqondile esingakha ngayo zonke izitsha zethu. I-béchamel ye-vegan enempilo, enezithako zekhwalithi, kulula ukuyilungisa futhi imnandi kakhulu. Ngaphezu kwalokho, sizonquma ukushuba kwakho okuhle, ngoba sizobe sikhona kuyo yonke inqubo.
Njenge-béchamel kungenzeka uma singama-vegan futhi siyazi ukuthi sikwenza kanjani. Uma singazi, sesivele silapha ngeresiphi elula kakhulu lapho sidinga izithako ezi-4 kuphela esinazo kakade ekhaya, ezinye izinduku kanye nebhodwe noma ipani. Inqubo elula, kodwa enzima kakhulu, njengoba kufanele sihlale sivuselela futhi siqaphele kakhulu lapho ubisi lwemifino eshisayo luthelwa futhi lapho kungenjalo.
Inempilo?
Ayinempilo njenge-apula, kodwa inempilo. Ikakhulukazi ngoba iresiphi enezithako zekhwalithi ezifana nobisi lwe-alimondi, ufulawa kakolweni, amafutha omnqumo engeziwe, usawoti, pepper kanye namantongomane uma sithanda.
Ziyizithako ezihlinzeka ngamavithamini, amaminerali kanye ne-omega 3 no-6 emzimbeni. Ziyizakhi ezibalulekile ekusebenzeni okujwayelekile komzimba. Kulinganiselwa ukuthi, cishe, ukuthi isipuni ngasinye sale béchamel ye-vegan sinikeza cishe ama-calories angu-35, yingakho sincoma ukuyihlanganisa nemifino efana ne-lasagna nokuthi amaqabunga angama-aubergine esikhundleni senhlama ephekwe ngaphambilini.
I-Béchamel iphinde isetshenziselwe ezinye izitsha ezifana ne-pasta nama-croquettes, kodwa lezi zitsha zinamafutha amaningi nama-carbohydrate, futhi uma sisesimweni sokudla ukuze sinciphise isisindo noma sichaze, ukusetshenziswa kwayo ngeke kube umqondo omuhle.
Amathiphu okuthuthukisa iresiphi
Le recipe esiyinikezayo iphelele ngokuphelele, inqobo nje uma silandela imiyalelo isinyathelo ngesinyathelo futhi ufulawa awushisi ngokuwuphendula epanini noma epanini. Nakuba le recipe inhle kakhulu, okufanele kucatshangelwe ikhwalithi yokugcina yikhwalithi yezithako. Ngenxa yalesi sizathu, sincoma ukuthi kube ngamafutha omnqumo athambile, ufulawa kakolweni usefelwe ngaphambili ukuze kugwenywe izigaxa, usawoti ungowekhwalithi, futhi singadluli nopelepele noma i-nutmeg.
Uma singenawo uwoyela we-olive engeziwe, singasebenzisa imajarini noma amafutha kabhekilanga, kodwa ayizithako ezinenani eliphakeme lekhalori kanye nezinambitheka ezinamandla kakhulu endabeni yemajarini. Impela sinawo amafutha omnqumo ekhaya, ngakho-ke kungcono ukuthi singayixabanisi impilo. Endabeni yokukhetha imajarini, kufanele sicabangele usawoti futhi sinciphise inani esizoyengeza. Kumajarini sidinga cishe amagremu angama-70.
Uma singenalo ubisi lwe-alimondi singahamba siluthenge noma yikuphi, nakuba lungcono kakhulu uma luwubisi lwemifino olusezingeni eliphezulu, lapho lunama-alimondi kuphela, amanzi nosawoti, alufakwa imibala, ama-thickeners, ama-preservatives, amafutha, ama-thickeners nosawoti. kanjalo.. Ubisi lwesitshalo se-almond lungathathelwa indawo enye ukunambitheka okufana namantongomane, irayisi, i-oats, njll. kodwa ngokulandela isisekelo esifanayo sekhwalithi.
Uma siyi-celiac, singakhetha ufulawa ongenayo i-gluten njengokudla kommbila. Kodwa lokho kushintsha inqubo yokulungiselela i-béchamel, njengoba kuzodingeka ihlanjululwe esiphuzweni semifino, bese ufaka amafutha bese ushisa futhi ugovuze kuze kube yilapho ushubile.
Kusetshenziswa kuphi?
I-béchamel iguquguquka kakhulu, kodwa hhayi ngobuningi, ngoba iyasinda futhi ingaba nzima esiswini. Singasebenzisa le recipe ngezitsha eziningi ezishisayo nezibandayo, isibonelo: amaqanda abhakiwe emifino ebhakiwe, i-lasagna, i-pasta, inyama yemifino, inhlanzi yemifino, ama-vegan croquettes, ama-aubergine agxishiwe, ama-vegetable rolls kanye ne-Heura, i-chard ene-béchamel, i-moussaka, amasemishi njll.
Uma sithanda umphumela, singasebenzisa le recipe noma nini lapho sizizwa siyithanda, njengoba singenawo umkhawulo. Yiqiniso, qaphela kakhulu, ngoba isithako ngasinye sibalulekile futhi singakwazi ukudala ama-calories amaningi epuleti elilodwa lokudla.
Gcina
Ukuze ulondoloze, kufanele kucatshangelwe izinto ezimbalwa. Ukuqala, le recipe igxile kuma-servings angu-6, okungukuthi, ama-croquettes angaba ngu-24, i-lasagna yomndeni, ama-aubergines agxiliwe angaphezu kuka-10, njll. Ingumthamo omningi, ngakho-ke sincoma ukunciphisa amanani okulungiselela izitsha esizowenza. Ngale ndlela asichithi ukudla futhi asikho isidingo sokukhathazeka ngokugcina okusele.
Enye into okufanele siyicabangele ukuthi ukongiwa kwayo kufanele kubande futhi kudlule izinsuku ezi-3. Asikwazi ukufaka i-bechamel esele endishini ngokuqondile ukusuka emlilweni siyifake esiqandisini, kodwa kumelwe siyiyeke iphumule futhi iphole ngokwemvelo bese siyifaka esiqandisini.
Ngaphezu kwalokho, asikwazi ukuyibeka esiqandisini ngaphandle kwesivalo, ngoba ukungcola okuphambanayo kungenzeka, futhi lokho kungasheshisa inqubo yokubola. Kufanele uqaphele futhi ugcine okusele ku-tupperware yengilazi enokuvalwa kwe-hermetic.
Lesi sitsha esivaliwe kufanele siye phansi esiqandisini ukugwema ukushintsha kwezinga lokushisa, njengoba kwenzeka emnyango. Singayigcina kuphela izinsuku ezingu-3 kusukela ngesikhathi iphuma emlilweni.
Singakwazi ukuyifriza, futhi, kodwa kulokhu sincoma ukukwenza ngezingxenye noma konke okusele uma kusinika okwanele ukulungiselela iresiphi eyodwa. Okusho ukuthi, uma siyiqhwa ku-block, uma isincibilikile ngeke siphinde siyiqande ngoba lapho kuncibilika, amagciwane emvelo asuke esevukile futhi uma siphinda siqhwa, esizobe sikwenza. ukuqandisa ukudla okunomthwalo omkhulu we-microorganism futhi bekungaba okungenampilo kithi.
Ukuncibilika, inqubo ephephe kunazo zonke iwukudlulisa i-tupperware isuka eqandisiwe iye efrijini bese uyishiya lapho phakathi kwamahora amabili namane. Bese uyidlulisela ekamelweni lokushisa kuze kube yilapho isilungele ukuphekwa noma ukuphakelwa ukulungiswa kweresiphi. Akuwona umqondo omuhle ukusuka efrijini ukuya ekamelweni lokushisa, ngenxa yamagciwane esiwashilo ngaphambili, ingasaphathwa eyokuwancibilikisa ku-microwave noma epanini, ngesizathu esifanayo. Kufanele unikeze isikhathi senqubo.
