I-Béchamel iluncedo kakhulu kwaye ukuba siyi-vegan asinakukwazi ukuyitya, ubuncinci ayisiyiyo iresiphi yendabuko, yiyo loo nto sikuzisa iresiphi eqinisekileyo yokwenza zonke izitya zethu. I-béchamel ye-vegan enempilo, enezithako ezisemgangathweni, kulula ukuyilungisa kwaye inencasa kakhulu. Ukongeza, siya kugqiba ubukhulu bakho obufanelekileyo, kuba siya kuba khona kuyo yonke inkqubo.
Njenge-béchamel inokwenzeka ukuba singama-vegans kwaye siyayazi indlela yokwenza. Ukuba asazi, sele silapha kunye neresiphi elula kakhulu apho sifuna kuphela izithako ezi-4 ngokuqinisekileyo esele sinazo ekhaya, ezinye iintonga kunye nembiza okanye ipani. Inkqubo elula, kodwa inzima kakhulu, ekubeni kufuneka sihlale sivuselela kwaye siqaphele kakhulu xa ubisi lwemifuno eshushu lugalelwa kwaye xa lungekho.
Isempilweni?
Ayinampilo njengeapile, kodwa isempilweni. Ikakhulu kuba iresiphi enezithako ezisemgangathweni ezinje ngobisi lwealmond, umgubo wengqolowa, ioyile yomnquma enyulu, ityuwa, ipepile kunye ne nutmeg ukuba sifuna.
Zizithako ezibonelela ngeevithamini, iiminerali kunye ne-omega 3 kunye ne-6 emzimbeni. Zizondlo eziyimfuneko ekusebenzeni okuqhelekileyo komzimba. Kuqikelelwa, malunga, ukuba icephe ngalinye le vegan béchamel libonelela malunga neekhalori ezingama-35, yiyo loo nto sicebisa ukuba siyidibanise nemifuno efana nelasagna kunye nokuba amagqabi ngama-aubergines endaweni yentlama ephekwe ngaphambili.
I-Béchamel isetyenziselwa ezinye izitya ezifana ne-pasta kunye ne-croquettes, kodwa ezi zitya zinamafutha amaninzi kunye ne-carbohydrates, kwaye ukuba sinokutya ukuze sinciphise umzimba okanye sichaze, ukusetyenziswa kwayo akuyi kuba yinto efanelekileyo.
Iingcebiso zokuphucula iresiphi
Le iresiphi esiyinikayo igqibelele ngokupheleleyo, nje ukuba silandela imiyalelo inyathelo ngesinyathelo kwaye umgubo awutshisi ngokuwujika epanini okanye epanini. Nangona le recipe ilungile kakhulu, yintoni ekufuneka ithathelwe ingqalelo kumgangatho wokugqibela ngumgangatho wezithako. Ngesi sizathu, sicebisa ukuba ibe yioyile ye-olive enyulu ethambileyo, umgubo wengqolowa uhluzwe ngaphambili ukuphepha amaqhuma, ityuwa isemgangathweni, kwaye singagqithisi ngepepile okanye i-nutmeg.
Ukuba asinayo ioli ye-olive eyongezelelweyo, sinokusebenzisa imajarini okanye ioli yejongilanga, kodwa ziyizithako ezinexabiso eliphezulu le-caloric kunye neencasa ezinamandla ngakumbi kwimeko yemargarine. Ngokuqinisekileyo sineoli ye-olive ekhaya, ngoko ke kungcono ukungahambi nzima ubomi. Kwimeko yokukhetha i-margarine, kufuneka sithathele ingqalelo ityuwa kwaye sinciphise inani esiya kulongeza. Kwimajarini sifuna malunga nama-70 grams.
Ukuba asinalo ubisi lwe-almond, singaya kuluthenga naphi na, nangona lungcono ukuba lubisi lwemifuno olusemgangathweni, apho luneamangile, amanzi netyuwa kuphela, alufakwa imibala, izinto ezityebisayo, izigcinakaliso, ioli, i-thickeners, kunye njalo.. Ubisi lwesityalo se-almond bunokutshintshwa kwenye incasa efana namantongomane, irayisi, i-oats, njl. kodwa ukulandela isiseko esifanayo somgangatho.
Ukuba si-celiac, sinokukhetha umgubo ongenayo i-gluten njengomgubo wombona. Kodwa oko kutshintsha inkqubo yokulungiselela i-béchamel, kuba kuya kufuneka ihlanjululwe kwisiselo semifuno, yongeza ioli kwaye emva koko ushushu kwaye ugxobhoze kude kube nzima.
Apho ukusebenzisa?
I-béchamel iyaguquguquka kakhulu, kodwa hayi kwisixa esikhulu, kuba inzima kakhulu kwaye inokuba nzima esiswini. Singasebenzisa le iresiphi yezitya ezishushu nezibandayo, umzekelo: imifuno ebhakiweyo amaqanda, i-lasagna, i-pasta, inyama yemifuno, intlanzi yemifuno, i-vegan croquettes, i-aubergines, imifuno yemifuno kunye ne-Heura, i-chard ene-béchamel, i-moussaka, i-sandwiches njl.
Ukuba siyawuthanda umphumo, sinokusebenzisa le recipe nanini na xa sivakalelwa kukuba, ekubeni singenamda. Ewe kunjalo, lumka kakhulu, kuba isithako ngasinye sibala kwaye sinokwenza ukugqithisa kweekhalori kwipleyiti enye yokutya.
Gcina
Ukuze ulondoloze, kufuneka kuthathelwe ingqalelo izinto ezininzi. Ukuqala, le recipe igxininise kwii-servings ezi-6, oko kukuthi, malunga nama-croquettes angama-24, i-lasagna yentsapho, ngaphezu kwe-10 ye-aubergines edibeneyo, njl. Kuninzi ubuninzi, ngoko sincoma ukunciphisa ubuninzi bokulungiswa kwesitya esiya kukwenza. Ngale ndlela asichithi ngokumosha ukutya yaye akuyomfuneko ukuba sizikhathaze ngokugcina okuseleyo.
Enye into ekufuneka siyithathele ingqalelo kukuba ukugcinwa kwayo kufuneka kubande kwaye kudlule iintsuku ezi-3. Asikwazi ukubeka i-bechamel esele kwisitya ngokuthe ngqo ukusuka emlilweni ukuya efrijini, kodwa kufuneka siyiyeke iphumle kwaye ipholile ngokwemvelo kwaye emva koko ingene efrijini.
Ngaphezu koko, asikwazi ukuyigcina efrijini ngaphandle kwesivalo, kuba ukungcoliseka komnqamlezo kunokwenzeka, kwaye oko kuya kukhawulezisa inkqubo yokubola. Kuya kufuneka ulumke kwaye ugcine into eseleyo kwi-tupperware yeglasi kunye nokuvalwa kwe-hermetic.
Esi sikhongozeli sivaliweyo kufuneka siye emazantsi efriji ukunqanda utshintsho lobushushu, njengoko kwenzeka emnyango. Sinokuyigcina kuphela ubuninzi beentsuku ezi-3 ukusuka ekuphumeni kwayo emlilweni.
Sinokuyiqhwaba, kwakhona, kodwa kule meko sincoma ukuba siyenze ngamacandelo okanye yonke into eseleyo ukuba isinika ngokwaneleyo ukulungiselela iresiphi enye. Oko kukuthi, ukuba siyikhenkceza kwibloko, emva kokuba inyibilikile asiyi kuphinda siyikhenkceze kuba xa kunyibilikiswa iintsholongwane zendalo sele zivukile kwaye xa siphinda umkhenkce, into ebesiya kuyenza kukuba ukukhenkceza ukutya okunomthwalo omkhulu we-microorganism kwaye kuya kuba yingozi kuthi.
Ukuqhaqha, eyona nkqubo ikhuselekileyo kukudlulisa i-tupperware ukusuka kwifriji ukuya kwifriji kwaye uyishiye apho phakathi kwe-2 kunye ne-4 iiyure. Emva koko uyidlulisele kwiqondo lokushisa kwegumbi de ibe ilungele ukuphekwa okanye isebenze ukulungiselela iresiphi. Ayisiyombono ilungileyo ukusuka kwisikhenkcisi ukuya kwiqondo lobushushu begumbi, ngenxa yeebhaktheriya esizikhankanye ngaphambili, kuncinci ukuyinyibilikisa kwi-microwave okanye epanini, ngesizathu esifanayo. Kufuneka unike ixesha lenkqubo.
