'Ōlelo lākou he bettah ka buttah, a ʻo wai lākou, pololei lākou. He mea paʻakikī ke hoʻokūkū i ka ʻono ʻono, ʻono, momona o ka pata, inā ʻoe e paʻi i kahi ʻōpala paʻi i hana ʻia a i ʻole e palai i ka hua manu. A ʻoiai mākou e hoʻāʻo e mālama i kā mākou pahu hau me nā mea maikaʻi 24/7, i kekahi manawa mākou— ʻūhā -holo i waho. I kekahi manawa, ke kuke nei mākou no ka mea ʻai ʻole a i ʻole vegan. Aia kahi pani maikaʻi no ka pata? ʻAe, ʻewalu maoli kā mākou e paipai ai.
Akā ʻo ka mea mua, he aha ka pata?
He nīnau lapuwale ia, akā… ʻike maoli ʻoe i ka pane? (ʻAʻole, ʻaʻole mākou i noʻonoʻo pēlā.) ʻO ka pata kahi momona kuke i hana ʻia mai nā ʻāpana paʻa o ka waiū, ka momona a me ka protein. ʻIke paha ʻoe i ka pata i hana ʻia mai ka waiū bipi, akā hiki ke hana ʻia mai ka waiu mammal (e like me ke kao, hipa a bufalo). Hana ʻia ma ka ʻeli ʻana i ka waiu wai a kaʻawale nā mea paʻa. Hoʻopili ʻia kēlā mau mea paʻa, hoʻokahe ʻia, kāwili ʻia a laila kaomi ʻia i loko o kahi poloka paʻa.
Pono ka FDA i nā mea a pau i kūʻai ʻia ma ke ʻano he pata ʻaʻole i emi iho ma mua o 80 ka nui o ka momona waiu (ʻo ke koena ka nui o ka wai me ka liʻiliʻi o ka protein). He wahi uahi haʻahaʻa kona e ʻā koke ai i nā ʻano kuke wela wela; hiki ke mālama ʻia i ka lumi mahana, i loko o ka friji a i ʻole i loko o ka friji; a hiki i ka 100 calories i ka punetune.
Ke kūʻai a kuke nei paha ʻoe me ka pata waiu bipi, akā ʻoi aku ka nui o nā ʻano like ʻole i loko o kēlā ʻano wale nō.
He aha ke ʻano o ka pata?
ʻO ka pata ʻono. Inā noho ʻoe ma ʻAmelika Hui Pū ʻIa, ʻo ia ka pata āu e kūʻai ai ma ka hale kūʻai. Hana ʻia ia mai ka ʻaila pasteurized (e pepehi i nā hua bacteria), he ʻono ʻono momona a hiki ke paʻakai a paʻakai ʻole.
Pāpaʻa maka. Ua like ka pata maka me ka pata holika ʻono, koe wale nō ka waiū maka, a i ʻole i hoʻopaʻa ʻia. He ola pōkole loa kona (ma kahi o ʻumi lā i loko o ka pahu hau) a ma muli o ke kānāwai FDA koʻikoʻi, ʻaʻole hiki ke kūʻai ʻia ma nā laina mokuʻāina.
Pāpaʻa moʻomeheu. Hana ʻia ka pata moʻomeheu mai ka waiū i hoʻomoʻa ʻia (e like me ka yogurt) ma mua o ka wili ʻana. He paʻakikī, ʻaʻaʻa a he ʻuʻuku liʻiliʻi, akā kuke e like me ka pata maʻamau. Ma mua o ka noho ʻana o ka pasteurization a me ka refrigeration, ʻo ka pata moʻomeheu wale nō ke ʻano o ka pata; I kēia mau lā, hoʻomaʻamaʻa mau ʻia ka pata i kūʻai ʻia ma ka hale kūʻai a laila hoʻomaʻamaʻa hou ʻia me nā moʻomeheu e hāʻawi i kahi ʻono ʻono.
Pākē ʻano ʻEulopa. Ua ʻike paha ʻoe i ka pata i kapa ʻia ʻo European-style ma ka hale kūʻai a noʻonoʻo inā he mea kūʻai wale nō ia. ʻAʻole: ʻoi aku ka momona momona o ka pata ʻEulopa, e like me Plugrá—ma ka liʻiliʻi he 82 pakeneka—ma mua o ka pata ʻAmelika. ʻO ia hoʻi, ʻoi aku ka momona o ka ʻono a me ke ʻano. (He mea maikaʻi loa ia no ka hoʻomoʻa ʻana i nā ʻōpala pie flaky.) ʻO ka hapa nui o nā pata ʻEulopa i hana maoli ʻia a i ʻole nā moʻomeheu i hoʻohui ʻia no ka ʻike o ka tang.
Pāpaʻa māmā. ʻO ka pata clarified he butterfat maʻemaʻe a ʻaʻohe mea ʻē aʻe. Hana ʻia ia ma ka hoʻomoʻa ʻana i ka pata ma kahi wela haʻahaʻa loa a me ka hoʻokaʻawale ʻana i ka waiu paʻa i ka wā e mahuka ai ka wai. ʻO ka mea i koe he wai gula i palekana e mālama i ka lumi wela a hiki ke hoʻohana ʻia i nā ʻano kuke wela wela, e like me ka ʻaila.
ʻO Ghee. Loaʻa i nā mea ʻai India, ghee ʻo ia kokoke like me ka pata i hoʻomaʻemaʻe ʻia, me hoʻokahi ʻokoʻa kī. Hoʻomoʻu ʻia ʻo ia a lōʻihi a hiki i ka wā e hoʻomaka ai ka ʻeleʻele o ka waiu, a laila hoʻopau ʻia. Loaʻa iā ia ka ʻono nuttier a me ka toastier.
Pāpaʻa palahalaha a i ʻole ʻia. Ua ho'āʻo anei ʻoe e hohola i ka pata anu a paʻakikī ma luna o kahi ʻāpana berena palupalu? Poino. Ke kūʻai aku nei nā ʻoihana he nui i ka pata palahalaha a i ʻole ʻia i ka pata maʻemaʻe i ka mahana o ka refrigeration, mahalo i ka hoʻohui ʻana i ka momona wai (e like me ka aila mea kanu) a i ʻole ka ea.
Inā ʻaʻole ʻoe he lāʻau pata ma ka lima a i ʻole ke koho ʻana e kuke me ka ʻole, hiki iā ʻoe ke hoʻāʻo i kekahi o kēia mau pani kūpono ʻewalu, a ʻo ka nui o ia mau mea i loaʻa iā ʻoe ma ka home. E hōʻoia wale ʻoe e koho i kāu pani pani ma muli o ka mea āu e hana nei.
8 mau mea hoʻohui e hiki ke hoʻololi i ka pata
ʻO Angelica Gretskaia / kiʻi kiʻi kiʻi1. Aila Niu
Nutrition no ka punetune:120 calories
14g momona
0g kalapona
0g protein
0g kō
ʻono e like me: ʻO ka ʻaila niu i hoʻomaʻemaʻe ʻole ʻia he ʻono niu, hiki ke makemake ʻia ma muli o kāu mea e hana nei. He kūʻokoʻa ka ʻaila niu i hoʻomaʻemaʻe ʻia.
Mea maikaʻi loa no: ʻO kēlā me kēia mea! ʻO ka ʻaila niu kahi mea hoʻololi pata nui, akā ʻālohilohi i nā mea ʻono vegan a me nā noi ʻono.
Pehea e hoʻohana ai: Hiki ke pani i ka aila niu no ka pata ma ka ratio 1-a-1. ʻOiai maikaʻi loa ia no ka kuke ʻana, ʻaʻole ia e hana like me ka pata i ka kuke ʻana. E ʻoi aku ka ʻoi aku o nā kuki a ʻoi aku ka palupalu o nā kuki, akā ʻaʻole e loli nā keke, nā berena wikiwiki a me nā muffins. E hoʻohana i ka ʻaila niu paʻa anu no nā noi e like me ka ʻōpala pai, a me ka ʻaila niu wai ma kahi o ka pata i hoʻoheheʻe ʻia.
he aha nā kāmaʻa e komo ai me nā jeans
E ho'āʻo: Vegan a me Gluten-Free Apple Blackberry Crumble Tart
2. Pōkole Huaʻai (ʻo ia hoʻi, Crisco)
Nutrition no ka punetune:
110 calories
12g momona
0g kalapona
0g protein
0 kalama kō
ʻono e like me: No ka mea i hana ʻia mai ka ʻaila ʻaila, ʻaʻohe ona ʻono.
Mea maikaʻi loa no: ʻO nā meaʻai hoʻomaʻamaʻa e kāhea ana i ka pata anu a i ʻole ka lumi wela a me ka palai hohonu. ʻAʻole ʻoe e loaʻa i ka ʻono ʻono o ka pata, akā e hana like ia.
Pehea e hoʻohana ai: E hoʻololi i ka pōkole no ka pata ma kahi ratio 1: 1.
E ho'āʻo: ʻO nā kīʻaha kīʻaha Strawberry Shortcake a Cheater
3. Pāpaʻa Vegan
Nutrition no ka punetune:
100 calories
11g momona
0g kalapona
0g protein
0g kō
ʻono e like me: Butter… a aneane hiki ʻole iā mākou ke manaʻoʻiʻo ʻaʻole ia. (Pono.) Makemake mākou iā Miyoko, i hana ʻia me ka ʻaila niu a me ka cashews ma mua o ka soy a i hoʻomaʻamaʻa ʻia e like me ka pata ʻEulopa, akā ʻo ka Earth Balance ka loaʻa nui.
Mea maikaʻi loa no: ʻO nā mea a pau, akā,ʻaʻole i maʻalahi. E hoʻohana i ka wā e kālua ai i kahi mea like ʻole me ka ʻole o ka pata.
aila lauoho no ka ulu lauoho mānoanoa
Pehea e hoʻohana ai: Hiki i nā lāʻau hoʻomoʻa mea kanu ke hoʻololi i ka pata i kēlā me kēia meaʻai, kālua a ʻaʻole paha, ma ka ratio 1-a-1.
E ho'āʻo: ʻO Vegan Keto Coconut Curry a me Espresso Chocolate Chip Cookies
4. Aila ʻOliva
Nutrition no ka punetune:
120 calories
14g momona
0g kalapona
0g protein
0 kalama kō
ʻono e like me: Ma muli o ke ʻano o ka ʻaila ʻoliva, hiki iā ia ke ʻono i ka mauʻu, peppery, pua a ʻawaʻawa iki paha.
Mea maikaʻi loa no: Kuke. Ma muli o kona ʻono ʻokoʻa, ʻaʻole kūpono ka ʻaila ʻoliva no ka kuke ʻana ke ʻole ia he meaʻai i hana ʻia e hana ʻia me ka ʻaila ʻoliva. Akā ʻo ia hiki e hoʻololi ʻia no ka pata i hoʻoheheʻe ʻia ma kahi kiko maoli.
Pehea e hoʻohana ai: E hoʻohana i ka ʻaila ʻoliva no ka pata i hoʻoheheʻe ʻia ma ka ratio 1-a-1.
E ho'āʻo: Keke Lapa Lemona me ka Aila ʻOliva
5. Yogurt Helene
Nutrition no ka punetune:
15 calories
1g momona
0g kalapona
1g protein
0g kō
ʻono e like me: ʻAi, ʻaila a, um, yogurt-y.
Mea maikaʻi loa no: ʻO nā mea hoʻomaʻamaʻa bakena, ʻoi aku nā mea e koi ai i hoʻokahi kīʻaha pata a i ʻole. Inā ʻaʻole, e hoʻohui ka yogurt i ka nui o ka wai a hopena i kahi huahana hope loa. Paipai mākou i ka hoʻohana ʻana i ka mana piha momona i ka wā hiki.
Pehea e hoʻohana ai: Hiki i ka Greek yogurt ke pani i ka pata ma ka ratio 1-a-1 a hiki i hoʻokahi kīʻaha.
E ho'āʻo: Keke Blueberry Glazed
6. ʻO Applesauce ʻole
Nutrition no ka punetune:
10 calories
0g momona
3g kalapona
0g protein
2g kō
ʻono e like me: ʻOiai ʻaʻole ʻono a ʻaʻohe kō i hoʻohui ʻia, ʻono ʻole ka ʻāpala a ʻaʻole hiki ke ʻike ʻia ke hoʻohana ʻia i pani no ka pata.
Mea maikaʻi loa no: Hiki iā ia ke hoʻohui i ka pata i loko o ka hapa nui o nā kuke kuke akā no ka mea ʻaʻole ia he momona, ʻaʻole ia e hana like me ka pata i ka kuke ʻana. E hoʻohana i nā keke, nā kīʻaha, nā muffins a me nā berena wikiwiki.
Pehea e hoʻohana ai: Hiki i ka Applesauce ke hoʻololi i ka pata ma ka ratio 1-a-1, akā e pōmaikaʻi paha ia mai kahi momona hou e like me ka aila ʻoliva a i ʻole ka yogurt no ka hoʻohui ʻana i ka wai, a ʻoi aku ka paʻakikī o ka hopena ma mua o ka hoʻohana ʻana i ka pata.
E ho'āʻo: Keke Hoolei Koleka
7. Pumpkin Puree
Nutrition no ka punetune:
6 calories
0g momona
1g kalapona
0g protein
1g kō
ʻono e like me: Inā ʻaʻole i hui pū ʻia me nā mea ʻala paʻi maʻamau, loaʻa i ka ʻukena kahi ʻōpala-y, ʻono mea kanu.
Mea maikaʻi loa no: Hiki iā ia ke hoʻololi i ka pata i loko o nā meaʻai i kālua ʻia, ʻoi aku ka nui o nā mea ʻono ikaika, e like me ke kinamona a i ʻole ke kokoleka. He mea hoʻololi maikaʻi loa ia kahi e hoʻonui ai ka ʻala o ka paukena i ka meaʻai (e like me kahi keke ʻala).
maikaʻi ka ʻōmato no ka maka
Pehea e hoʻohana ai: E hoʻololi i ka pata me ka paukena puree i ka ratio 1-a-1. E like me ka applesauce, hoʻololi i ka 100 pakeneka o ka pata me ka paukena puree hiki ke hopena i ka hopena hopena.
E ho'āʻo: Keke pepa kinemona me ka hau hau
8. ʻAvocado
Nutrition no ka punetune:
23 calories
2g momona
1g kalapona
0g protein
0g kō
ʻono e like me: Manaʻo mākou ua ʻike ʻoe i ka ʻono o ka avocado: momona, momona a me kahi mauʻu.
Mea maikaʻi loa no: E hāʻawi mai ka ʻAvocado i kahi mea palupalu a ʻoi aku ka maikaʻi, akā hiki iā ia ke hoʻololi i ka pata i ka hapa nui o nā meaʻai i kālua ʻia no ka mea ʻaʻole kūpono ia (a ʻoi aku ka maikaʻi no nā keke a me nā berena wikiwiki). E hoʻomanaʻo hoʻi, e hoʻohuli i nā mea ʻōmaʻomaʻo.
Pehea e hoʻohana ai: Hiki i ka avocado pala ke pani i ka pata ma ka ratio 1-a-1 i ka kuke ʻana, akā e hoʻomaʻemaʻe mua. E noʻonoʻo e hoʻohaʻahaʻa i ka mahana o kāu umu ma ka 25 pakeneka a e hoʻonui i ka manawa kuke i mea e pale ai i ka ʻeleʻele koke o kāu mau meaʻai i kālua ʻia.
E ho'āʻo: Berena Koleka-lua
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