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veggiediaryth
veggiediaryth

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A menu from simple tofu. 😋🌱❤️

6/13 Edited to

... Read moreถ้าช่วงไหนอยากกินคลีนแต่ไม่รู้จะทำอะไร “เต้าหู้ขาว” คือวัตถุดิบที่ช่วยชีวิตมากค่ะ เพราะโปรตีนสูง ทำได้หลายแนว และใช้เวลาไม่นาน ต่อไปนี้เป็นไอเดียเมนูเต้าหู้เพื่อสุขภาพ/มังสวิรัติที่เราทำวนบ่อยๆ (ปรับเครื่องปรุงตามบ้านได้เลย) 1) เต้าหู้ขาวผัดกะเพราเห็ด บี้เต้าหู้ให้เป็นชิ้นๆ แล้วผัดกับเห็ด (ออรินจิ/เข็มทอง) ใส่พริกกระเทียม กะเพรา ปรุงด้วยซีอิ๊วขาว/ซอสเห็ดหอม + น้ำตาลนิดเดียว ได้รสจัดแบบไม่ต้องพึ่งเนื้อสัตว์ 2) ต้มจืดเต้าหู้สาหร่าย เหมาะมากสำหรับสายสุขภาพ น้ำซุปใช้หัวไชเท้าหรือเห็ดหอมต้มให้น้ำหวาน ใส่เต้าหู้ขาว สาหร่าย วุ้นเส้น และผักที่มี ชามเดียวอิ่มเบาๆ 3) สเต๊กเต้าหู้ย่างกระทะ ซับน้ำเต้าหู้ให้แห้ง แล้วย่างในกระทะเทฟลอนจนผิวเหลือง ราดซอสง่ายๆ (ซอสถั่วเหลือง+น้ำมะนาว+พริกป่น) กินคู่สลัดคือจบ 4) เต้าหู้ทอดไร้น้ำมัน (อบ/แอร์ฟราย) หั่นเต้าหู้เป็นเต๋า คลุกเกลือนิดเดียว + พริกไทย + ผงปาปริก้า อบจนกรอบนอกนุ่มใน เอาไปโรยสลัดหรือใส่ก๋วยเตี๋ยวแทนลูกชิ้นได้ 5) ยำเต้าหู้ขาว เคล็ดลับคือ “ย่าง/อบก่อน” ให้ผิวแน่น จะไม่เละ จากนั้นคลุกน้ำยำ (มะนาว+พริก+ซีอิ๊ว) เติมหอมแดง ผักชี แตงกวา มะเขือเทศ อร่อยสดชื่น 6) ผัดเต้าหู้ใส่ผักรวม ใช้เต้าหู้แทนโปรตีนหลัก ผัดกับบรอกโคลี แครอท ข้าวโพดอ่อน ปรุงรสอ่อนๆ เหมาะกับคนเริ่มกินมังสวิรัติ 7) เต้าหู้คั่วพริกเกลือ หั่นเต้าหู้ให้หน่อย ซับให้แห้ง แล้วคั่วกับพริกกระเทียมและเกลือเล็กน้อย (ถ้าต้องคุมโซเดียมให้ลดเกลือ) เมนูนี้กินกับข้าวกล้องฟินมาก 8) เต้าหู้ผัดซอสเทอริยากิสูตรเบา ทำซอสเองด้วยซีอิ๊วญี่ปุ่น/ซีอิ๊วขาว + น้ำผึ้งหรือหญ้าหวานนิดๆ + ขิง ข้นด้วยแป้งข้าวโพดนิดหน่อย ราดบนเต้าหู้ย่าง 9) สลัดเต้าหู้ + งาคั่ว เต้าหู้เย็นๆ หั่นเต๋า วางบนผักสลัด ราดน้ำสลัดงาญี่ปุ่นแบบลดหวาน หรือทำเองด้วยน้ำส้มสายชูข้าว+ซีอิ๊ว+งาบด ได้เมนูเต้าหู้เพื่อสุขภาพที่เบาสบายท้อง 10) “ลาบเต้าหู้” แบบมังสวิรัติ คั่วข้าวคั่วหอมๆ แล้วคลุกกับเต้าหู้ที่ยีให้ร่วน ใส่พริกป่น น้ำมะนาว ซีอิ๊ว หอมแดง ต้นหอม ผักชีฝรั่ง กินกับผักสดคือแซ่บมาก ทริคเล็กๆ ที่ช่วยให้เมนูเต้าหู้ขาวอร่อยขึ้น - ซับน้ำ/กดน้ำออกก่อนปรุง: ทำให้เต้าหู้แน่นและซึมซอสได้ดีขึ้น - อยากให้ไม่จืด: ใช้ “ซอสเห็ดหอม” หรือซีอิ๊วขาว + น้ำมันงาหยดเดียว เพิ่มกลิ่นหอมแบบสุขภาพดี - เลือกเต้าหู้ให้เหมาะ: เต้าหู้แข็งเหมาะย่าง/ผัด, เต้าหู้อ่อนเหมาะต้มจืด/ซุป - การเก็บ: ถ้าเปิดแพ็กแล้วให้แช่น้ำสะอาดในกล่องปิดฝา เปลี่ยนน้ำทุกวัน จะอยู่ได้หลายวันและไม่มีกลิ่น หวังว่าไอเดียนี้จะช่วยให้คนที่ค้นหาเมนูเต้าหู้เพื่อสุขภาพและเมนูเต้าหู้มังสวิรัติ มีตัวเลือกทำกินเองได้จริงในชีวิตประจำวันนะคะ

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This image displays a "Weekly Diet for Flat Stomach" plan. It outlines meal suggestions for breakfast, lunch, snack, and dinner, including items like smoothies, salads, and chicken broth. The graphic also lists foods to avoid, such as refined sugars, white flour, and ultra-processed foods, with corresponding icons.
Weekly Menu! Flat Stomach
✅ WHAT TO PRIORITIZE: • ✅ Water (2.5 to 3L/day) • ✅ Debloating teas (ginger, mint, chamomile, fennel) • ✅ Low-sugar fruits (berries, kiwi, papaya, pineapple) • ✅ Cooked or raw vegetables (especially asparagus, zucchini, spinach) • ✅ Clean proteins (
adriana g

adriana g

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Make a Two Ingredient Tofu Burger
#TofuBurger #Cheaprecipe #PlantBasedProtein #simplerecipe #tofurecipe #veganhackspod
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Grandma’s Authentic Homemade Tofu Recipe 🫶
✨ Homemade Tofu & Soy Pulp Ingredients - 3 cups dried soybeans - Water, enough to cover Recipe For 간수 (brine coagulant) - Option 1 (traditional): soak 2 cups coarse sea salt in ~2¼ cups water overnight (about 25 hrs). Carefully pour off the salty brine water — this is your brine coag
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