ʻO ka hana nui ma ka pāpaʻi he tofu
Nā mea
No kekahi, he cube beige ʻono ʻole, no nā mea ʻē aʻe he kumu waiwai ia o ka protein, ka hao a me ka magnet. He aha ka tofu, pehea e kuke ai, olakino a hiki ke hoʻololi i nā meaʻai ʻē aʻe i loko o ka protein?
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He aha ka tofu?
ʻO ka tofu wale nō ka pī. Loaʻa ia ma ka coagulating waiu soy (e like me ka waiu waiu pipi). Ma nā papa o nā hale kūʻai hiki iā mākou ke ʻike i nā ʻano tofu, ʻo ka mea kaulana loa a kaulana hoʻi ma Polani he tofu maoli a me ka tofu silika. He ʻokoʻa ko lākou ʻano wai. ʻOi aku ka paʻakikī o ka mua, ʻo ka lua he palupalu a mālie. I loko o nā hale kūʻai, hiki iā mākou ke ʻike i ka tofu ʻala - puhi ʻia (e hele maikaʻi me ke kāpeti, pods, buckwheat, mushroom a me nā mea ʻai a pau e hele maikaʻi me ka sausage puhi), tofu me nā mea kanu Provencal a i ʻole tofu me ke kāleka. ʻO ke koho ʻana o nā ʻano tofu e pili ana i kā mākou makemake e kuke ai. He mea maikaʻi ka tofu paʻa no ka hoʻomoʻa ʻana, ka palai, ka kuke ʻana, a me ka kuke ʻana. Hiki ke hoʻohana ʻia e hana i ka vegan pork tofu a me ka vegan minced ʻiʻo. ʻO ka silky tofu ka mea hoʻohui maikaʻi loa i nā sopa, nā ʻuala, nā smoothies, a me nā kīʻaha ʻaina awakea.
He olakino ka tofu?
He kumu waiwai ʻo Tofu i ka protein, magnet, calcium a me ka hao. ʻO ia ke kumu i hoʻokomo pinepine ʻia ai i nā meaʻai meaʻai a me nā meaʻai vegan. Hoʻoikaika i nā iwi, he hopena maikaʻi ma ka puʻuwai (hoʻohaʻahaʻa i ka cholesterol LDL), kākoʻo i nā wahine i ka wā menopause ma muli o nā phytoestrogens i loko. ʻO Tofu kekahi huahana haʻahaʻa-calorie - 100 g o ka tofu he 73 kcal wale nō (ke kamaʻilio nei mākou e pili ana i ka tofu ʻole). No ka hoʻohālikelike, ʻo 100 g o ka umauma moa he 165 kcal, 100 g salmon he 208 kcal, a ʻo 100 g o ka puaʻa minced aia ma kahi o 210 kcal. Hiki iā mākou ke ʻōlelo he huahana "ola maikaʻi" ka tofu. Eia nō naʻe, pono e hoʻomanaʻo ʻaʻole ʻo tofu wale ke kumu o ka protein i ka meaʻai. Manaʻo ka poʻe mea ʻai meaʻai Neophyte i kekahi manawa i ka tofu he pani kūpono no nā huahana holoholona āpau a hilinaʻi wale i ka tofu ma ke kumu o ka protein. Hoʻopaʻapaʻa like ʻole nā meaʻai meaʻai āpau ʻaʻole hiki i ka huahana pono loa ke hoʻololi i kahi meaʻai like ʻole.
Pehea e hana ai i ka marinade no ka tofu?
Kapa kekahi poʻe i ka tofu "kēlā, fu!" mahalo i kona ʻano maʻalahi a me ka ʻono maikaʻi loa. Hiki ke wehewehe ʻia ka ʻono o ka tofu (a ʻaʻole ʻole, e ʻōlelo mai nā hoa paio o kēia huahana ʻAsia). No kekahi poʻe he pōʻino kēia, no nā poʻe ʻē aʻe he pōmaikaʻi. Ma muli o kona kūʻokoʻa, ʻoluʻolu loa ka tofu - hiki ke hoʻohana maʻalahi i ka ʻono o ka marinade a hiki ke hoʻohana ʻia e like me ka mea ʻai wela i hoʻomoʻa ʻia a i ʻole ka ʻaila ʻoluʻolu i loko o ka sopa momona.
Manaʻo wau i ʻelua marinades no tofu: hāʻawi lākou i ka "curd" i kona ʻano ʻano, hele maikaʻi me nā kīʻaha he nui, hiki ke ʻai ʻia i ka wela a i ʻole ke anu. Eia nō naʻe, ma mua o ka hoʻomaka ʻana e hoʻomoʻa i ka tofu, pono mākou e ʻoki i ka wai mai ia mea. ʻO ka tofu maoli ke ʻoki ʻia i loko o nā ʻāpana mānoanoa. E laina i ka pā me nā kāwele pepa. E kau i kahi ʻāpana tofu a uhi ʻia me kahi kāwele. E kau i kahi ʻāpana tofu ma luna, he kāwele, a pēlā aku a pau ka tofu. E hoʻouka i ka tofu ma luna, e like me ka hoʻohana ʻana i ka skillet a i ʻole ka papa ʻokiʻoki (kekahi mea paʻa a kaumaha). E waiho no ka hapahā o ka hola a laila e hoʻomaka i ka marinate. Ke paʻiʻia, hiki i ka tofu keʻae i ka marinade.
Marinade no ka tofu me ka meli a me ka soy sauce
- 1/2 kīʻaha soy sauce
- 3 NĀ Honey
- 1 teaspoon kālika pauka
- 1 punetēpē cornstarch
- he kui chili
Pono e ʻoki ʻia he 200 g cube o ka tofu maoli i loko o nā cubes a i ʻole nā ʻāpana (pono nā ʻāpana no nā mea ʻai meaʻai a hiki ke hoʻololi i nā "puaʻa puaʻa"). Hoʻokomo mākou i loko o kahi pahu. E ninini i nā mea marinade i ʻōlelo ʻia ma luna, e pani i ka ipu a hoʻohuli mālie i mea e hoʻopuni ai ka marinade i ka tofu. Haʻalele mākou i ka hapalua hola. Eia naʻe, ʻoi aku ka maikaʻi o ka tofu marinated i ka pō i loko o ka friji. Wehe i ka tofu mai ka marinade a hoʻomoʻi i loko o ka pā a hiki i ka ʻeleʻele gula. E hoʻomoʻa iā lākou (e ʻai wale i ka ginger me ke kāleka, nā aniani ʻōmaʻomaʻo ʻokiʻoki, ka pak choi a me nā pī kō i loko o ka pā, a lawelawe i nā mea āpau me nā noodles laiki a iā ʻoe iho ma ka hopena) a i ʻole e ʻōwili a kuke i kahi hamburger. He mea maikaʻi kēia tofu me nā fries french homemade!
Miso marinade
- 1 / 4 kelehe wai
- 2 punetēpuni laiki vīnega (loaʻa ma ka ʻāpana ʻAsia)
- 2 punetune miso
- 1/2 teaspoon kālika pauka
- ʻuʻuku chili
ʻO ka miso kahi paʻi i hana ʻia mai ka soya fermented e hāʻawi ai i ka tofu i kona ʻono momona. E hoʻohui i nā meaʻai a pau i loko o kahi ipu a hoʻohui i ka tofu i ka hui. E hoʻopau i ke kuni a waiho i ka tofu marinate i loko o ka wai wela. E hoʻohuli hou i nā cubes i hui maikaʻi ʻia i ka ʻuala.
Hiki iā mākou ke paʻi a hoʻomoʻa paha i ka tofu marinated (10 mau minuke ma 180 degere). ʻAno ʻono e like me ka hui pū ʻana i kahi kīʻaha Power. E kau i ka pī paʻipaʻi kōpaʻa, nā ʻāpana tofu palai, 2 radishes, ka bulgur moʻa me 1 punetēpē tahini a me nā kāloti kuʻi ʻia i loko o ke pola. Maikaʻi nō hoʻi ka Miso tofu me ka hoʻohui ʻana i ka buckwheat i hoʻolapalapa ʻia me kahi kīʻaha liʻiliʻi, kālika, kāloti kāloti, broccoli florets (a i ʻole ʻāpana o ka paukena i kālua ʻia), edamame a me nā pīni. He meaʻai pumehana kēia no ka hāʻule.
Hiki iā ʻoe ke hana i ka tofu no ka ʻaina kakahiaka?
Pono ka nānā kūikawā ʻelua mau mea ʻai kakahiaka tofu. Ka mua tofu a i ʻole tofu "omelette". ʻAʻole ʻono ʻo Tofucznica e like me nā hua, a pono ʻoe e ʻike i kēia ma mua o ka hoʻohālikelike ʻana i ka ʻaina kakahiaka. Eia nō naʻe, he hopena maikaʻi kēia no ka poʻe makemake e hoʻohui i kekahi ʻano i kā lākou papa kuhikuhi i kēlā me kēia lā. Hiki iā mākou ke mālama i ka sopa tofu e like me nā hua ʻōpala a hoʻohui i kāu mea punahele punahele - ʻonika ʻōmaʻomaʻo, aniani, ʻōmato. ʻO ka soup tofu kaulana loa, he 1 ʻeke tofu maoli (200g) i kāwili ʻia me ka ʻōpala, i hui pū ʻia me 1/4 teaspoon turmeric (e lawe ʻia i kahi waihoʻoluʻu gula nani), 1/2 teaspoon ʻeleʻele paʻakai (e ʻono like me ka hua manu), he paʻakai paʻakai, nui ka pepa. E paʻi i nā mea a pau i kaʻailaʻoliva no kahi o 5 mau minuke. E lawelawe me nā aniani ʻōmaʻomaʻo.
ʻO ka ipu tofu me nā ʻōmato:
- tofu maoli 200 g
- He mau ʻōmato cherry
- 1/4 aniani
- 1/4 teaspoon kō
- ʻulaʻula a ke kāleka
- 1/4 teaspoon paprika puhi
ʻO kaʻu mea punahele ʻo ka tofu me nā tōmato, kahi aʻu e lawelawe ai ma ka toast me nā pī i loko o ka ʻuala tōmato. Fry 1/4 ʻokiʻoki ʻokiʻoki i loko o kahi pā, kāpīpī ʻia me kahi ʻāpana o ka paʻakai a me ke kō (ʻo ia ka hāʻawi ʻana i ka ʻalani i kahi ʻono caramel). E hoʻomoʻi i ke kālaka ʻokiʻoki a hoʻomoʻa no hoʻokahi minuke. E hoʻohui i ka ʻōpala tofu maoli, ka paʻakai a me ka paprika puhi a hoʻoulu ʻia no kahi 3-4 mau minuke. ʻO ka hope e hoʻohui i nā tōmato cherry a e kuke no 2 mau minuke a palupalu nā tōmato. Hāʻawi mākou ma ke ʻano o ka ʻaina kakahiaka Pelekane meaʻai.
PʻO ka ʻaina kakahiaka he tortilla tofu. Hiki iā mākou ke kuke no ka ʻaina awakea a me ka ʻaina ahiahi no ka mea ʻoluʻolu loa. E hoʻomoʻa i ka sopa tofu e like me ka papa mua. E puhi i ka tortilla i loko o ka pā palai me 1 teaspoon o kaʻaila. Hoʻokomo mākou i loko o ka tofu palai, nā ʻāpana avocado, nā ʻāpana ʻōmato, kahi pepa jalapeno ʻokiʻoki liʻiliʻi (no ka poʻe aloha i nā ʻono ʻono), kahi punetune o ka yogurt mea kanu mānoanoa a me ka coriander ʻokiʻoki. Hiki iā mākou ke hana i ka palaoa pālahalaha mai nā ʻāpana tofu. E kālua wale i ka tofu marinated a hiki i ka ʻeleʻele gula a hoʻopiha i ka tortilla me ia. ʻO ka tortilla ʻono loa i loko o kahi ʻano sandwich: me ka letus iceberg, nā ʻōmato, nā radishes, nā aniani ʻōmaʻomaʻo a me ka tofu i hoʻopaʻa ʻia i ka soy sauce.
Pehea ʻoe e hana ai i ka ʻaina tofu?
Nui nā mea ʻai tofu. Hiki ke hoʻohui ʻia ka tofu silika i kāu mau sopa punahele e hāʻawi iā lākou i kahi ʻano momona. Hoʻohui au i 100 g o ka tofu silika i ka sopa kirīmi paukena e hāʻawi i ka māmā. Hiki ke ʻike ʻia ka papa ʻaina no ka ʻaila ʻukena ma ka pou e pili ana i nā kīʻaha paukena (hoʻohui mākou i ka tofu ma kahi o ka waiu niu).
ʻO Lasagna me ka'ōnihi a me ka'ōmato
ʻO ʻoe:
- 500 ml ka paʻakai tomato
- Nā kāpena 1
- Kōnae 1
- 5 punetune aila ʻoliva
- 2 cloves o kālika
- 1 punetune oregano
Lasagna:
- ʻO ka pāpaʻi pāpaʻi (pepa)hana lasagna
- 300 g pūniʻi
- 200 g tofu silika
- 5 mau tōmato maloʻo
- 2 cloves o kālika
- 3 punetune aila ʻoliva
- 5 punetēpō palaoa
- 5 punetēpuni ʻalemona flakes
Pono muaʻoe e hoʻomākaukau i ka'ōmato:ʻokiʻoki i nā kāloti a me nā aniani i loko o nā pahu liʻiliʻi; e hookomo i loko o ka ipuhao me 5 punetune o ka aila oliva, kahi paakai. E uhi a hoʻomoʻa a ʻoluʻolu, e hoʻoulu hou a hoʻoulu hou - e lawe ʻia kēia ma kahi o 5 mau minuke. E hoʻohui i 2 mau cloves kālika liʻiliʻi i nā mea kanu palupalu a kāpī iā lākou no hoʻokahi minuke. E ninini i ka 500 ml o ka tomato passata, e hoʻohui i 1 punetēpē o ka oregano a hoʻomoʻi i uhi ʻia i ka wela haʻahaʻa no ka hapahā o ka hola.
Holoi a maloʻo i 300 g o ka spinach. ʻOki mākou. E wela i 3 punetune o ka aila ʻoliva i loko o ka pā palai, e hoʻolei i 2 ʻokiʻoki ʻokiʻoki a me ka spinach. E hoʻomoʻa a hiki i ka pau ʻana o ka wai o ka spinach. E hoʻohui i 200g tofu silika, 5 mau tōmato maloʻo i ʻoki ʻia i ka lā, 1 teaspoon nutmeg lepo, 1/2 teaspoon paʻakai, 1 teaspoon capers. E hui maikaʻi i nā mea a pau a paʻi no hoʻokahi minuke.
Ke kuke ʻana i kahi kīʻaha. E ninini i ka ladle o ka mīni tomato ma lalo, e hohola i nā pepa lasagna, e hoʻokomo i ka 1/3 o ka nui o ka spinach, e uhi me nā pepa lasagne a ninini ma luna o ka ʻuala tōmato. Hana mākou i kēia a hiki i ka pau ʻana o ka nui o ka spinach. E ninini i ka ʻāpana hope o ka ʻuala tōmato i loko o ka ipu hao. E kāpīpī i nā mea a pau me 5 punetēpē o ka palaoa i hui pū ʻia me 5 punetēpē o nā ʻalemona. E hoʻokomo i loko o ka umu, preheat i ka 180 degrees a e hoʻomoʻa no kahi o 30 mau minuke a hiki i ka ʻeleʻele gula o luna. Inā ʻaʻole mākou makemake i ka lasagna, hiki iā mākou ke hoʻokomo i ka cannelloni, dumplings a i ʻole pancakes me ka spinach.
He mea nui ka Tofu i ka vegan "ʻiʻo minced". Hiki ke hoʻohui ʻia kēlā ʻiʻo i ka pasta me ka ʻuala tōmato, hiki ke hoʻohui ʻia i ka chili sin carne, nā kīʻaha meaʻai, hiki ke hoʻopiha ʻia me ka cannelloni, dumplings a me nā pancakes.
Pehea e kuke ai i ka ʻiʻo tofu a la?
- 2 cubes o tofu (200 g kēlā me kēia)
- 5 punetune aila ʻoliva
- 1 teaspoon keleka granulated
- 2 punetēpuni hū hū
- 1 teaspoon paprika puhi
- 2 punetēpē soy sauce
- he kui chili
- 1/2 teaspoon nā hua fennel
E ʻokiʻoki i ka tofu me ka ʻōpuʻu i ʻōpuʻu. E hoʻohui i nā mea i koe a hui pū i nā mea a pau. E kau ma luna o ka pepa bakena i hoʻopaʻa ʻia me ka pepa ʻiʻo a hohola pono i ka puʻu ʻana o ka "ʻiʻo". E hoʻomoʻa iā ia ma 200 degere (wela mai luna a lalo) ma kahi o 20 mau minuke - ma hope o 10 mau minuke e hoʻohuli i ka tofu me ka spatula a hoʻomoʻa no 10 mau minuke. Hiki ke hoʻopaʻa ʻia kēia tofu "minced" i loko o nā ʻeke ziplock. ʻOi aku ka maikaʻi o ka hoʻoheheʻe ʻana iā lākou i loko o ka friji a laila palai i loko o ka pā ma mua o ka hoʻohui ʻana i ka meaʻai.
