The people on our modern society are concerned with multiple issues. Health and the environment are two very big ones that are at the forefront. People want to eat well and lessen their environmental impact. Threats of global warming and obesity run are two of the biggest concerns.

Some people decide they want to tackle both at the same time. Making the choice to become a vegan is a decision that is made just as much for health reasons as well as environmental and ethical ones.

Vegan cooking is simply food that is prepared within the vegan specifications so that it supports that lifestyle.

 

Table Of Content

INTRODUCTION: WHAT IS VEGAN COOKING? ........... 4

INTRODUCTION: WHAT IS VEGAN COOKING? ........... 4

SO, WHAT DOES IT MEAN TO BE VEGAN. ANYWAY? ........................ 4

WHAT MAKES FOOD VEGAN OR NOT? ............................................. 4

WHAT THIS EBOOK WILL COVER .................................................... 5

1. TYPICAL INGREDIENTS IN VEGAN COOKING .......... 6

REPLACING EGGS IN RECIPES ........................................................ 6

WHAT DO EGGS DO IN THE RECIPE? ................................................. 6

EGG REPLACEMENT OPTIONS ........................................................... 6

REPLACING MILK IN RECIPES ......................................................... 9

REPLACING BUTTERMILK IN RECIPES ............................................ 9

REPLACING BUTTER AND LARD IN RECIPES ................................. 10

COMMON INGREDIENTS USED IN VEGAN COOKING ...................... 11

SOY PRODUCTS ............................................................................. 11

WHOLE GRAINS ............................................................................. 12

NUTS AND SEEDS .......................................................................... 13

LEGUMES ...................................................................................... 13

FRUITS AND VEGETABLES ............................................................... 14

CANNED AND PACKAGED FOODS ..................................................... 14

HIDDEN INGREDIENTS TO WATCH OUT FOR ................................. 15

HIDDEN INGREDIENTS FROM ANIMALS ............................................ 15

INGREDIENTS THAT MAY BE FROM ANIMALS ..................................... 16

2 SETTING UP THE VEGAN PANTRY .......................... 18

STEP ONE: TAKE INVENTORY ........................................................ 18

STEP TWO: STOCK THE ESSENTIALS ............................................. 18

STEP THREE: PURCHASE ANY EXTRAS .......................................... 19

AN EXAMPLE OF A VEGAN PANTRY ............................................... 19

BREAKFAST ITEMS ......................................................................... 19

SNACKS ........................................................................................ 20

MISC. ITEMS ................................................................................. 20

GRAIN PRODUCTS .......................................................................... 20

CONDIMENTS ................................................................................ 20

BAKING ITEMS .............................................................................. 21

3 BASICS OF VEGAN COOKING ................................. 22

3 BASICS OF VEGAN COOKING ................................. 22

SETTING UP YOUR KITCHEN ......................................................... 22

HOW TO FOLLOW RECIPES ........................................................... 23

BASIC COOKING TECHNIQUES ...................................................... 24

Your Guide to Vegan Cooking - Page 3

LEARN HOW TO USE YOUR KNIVES .................................................. 24

LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING .................................................................................. 24

LEARN THE DIFFERENCE BETWEEN BAKING AND BROILING ................ 24

LEARN HOW TO USE ALL OF YOUR APPLIANCES ................................ 25

COMMON COOKING TERMS AND WHAT THEY MEAN ........................... 25

4 CREATING A COMPLETE MEAL................................ 27

NUTRITIONAL CONSIDERATIONS ................................................. 27

GETTING ADEQUATE PROTEIN ......................................................... 27

EATING ENOUGH IRON ................................................................... 28

EAT FOODS RICH IN B-VITAMINS .................................................... 28

GETTING ENOUGH CALCIUM ........................................................... 28

GETTING IT RIGHT ....................................................................... 29

VEGAN FRIENDLY ETHNIC CUISINE .............................................. 29

5 SPECIAL NUTRITIONAL CONSIDERATIONS ........... 31

DIABETES ..................................................................................... 31

DISEASES OF THE CIRCULATORY SYSTEM .................................... 31

LOW FAT DIET .............................................................................. 32

LOW SUGAR COOKING .................................................................. 32

LOW SODIUM COOKING ................................................................ 32

GLUTEN FREE COOKING ................................................................ 33

6 RECIPES ................................................................ 34

APPETIZERS ................................................................................. 34

BRUSCHETTA ................................................................................ 34

BLACK OLIVE HUMMUS ................................................................... 35

SOUPS .......................................................................................... 35

GREEK STYLE CHICKPEA SOUP ........................................................ 35

CLASSIC MINESTRONE SOUP .......................................................... 36

SALADS ......................................................................................... 36

VEGAN CESAR SALAD ..................................................................... 36

CLASSIC SALAD ............................................................................. 37

MAIN COURSES ............................................................................. 37

VEGAN LENTIL TACOS .................................................................... 37

HEALTHY VEGETABLE CASSEROLE ................................................... 38

SIDE DISHES ................................................................................ 38

DESSERTS ..................................................................................... 39

VEGAN BROWNIES ......................................................................... 39

THINGS TO DO WITH FRESH FRUIT .................................................. 40

CONCLUSION ............................................................ 41

WHERE DO YOU GO FROM HERE? .................................................. 41

 

SO, WHAT O, WHAT DOES IT MEAN TO BE VDOES IT MEAN TO BE VEGAN.EGAN. ANYWAY?ANYWAY?

Vegan is a subset of vegetarianism. There are several different types. Some vegetarians still drink milk and/or eat eggs. Not vegans. They are the strictest form and don’t make allowance for ANY animal products in their diet.

It is by far the most challenging form because people take a lot of things for granted. Eggs and milk, for example, are common baking ingredients. So, substitutions need to be made if a vegan is going to be able to eat baked goods.

WHAT MAKES FOOD VEGA

WHAT MAKES FOOD VEGAN OR NOT?N OR NOT?

In order for food to be strictly vegan, it needs to adhere to certain criteria. It is important to note that there are a lot of hidden ingredients in foods. It is especially important to watch out for these if you are going to strive for a vegan diet.

 Vegans don’t eat animal products or byproducts of animal products.

 They also don’t consume things like milk and eggs.

 True vegans also don’t eat fish.

 Don’t forget that bees are an animal so vegans also can’t eat honey, royal jelly, and bee pollen supplements.

 There are also plenty of hidden ingredients to look out for that tend to make their way into food including gelatin, lard, and whey.

And much, much more!

 

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