The 30-Minute Vegan - Mark Reinfeld [6]
Sweeteners: Refined white sugar is implicated in many illnesses. The good news is that there are many natural sweet tastes to choose from. Try these less-refined natural sweeteners: agave nectar or syrup, stevia leaf, maple syrup, Sucanat (stands for sugar cane natural), turbinado sugar, molasses, barley malt syrup, brown rice syrup, and yakon syrup. See the glossary for more explanation of these natural sweeteners.
Sea vegetables or seaweeds: These make an important addition to the vegan pantry. In addition to providing vital minerals and nutrients, they also impart a seafood flavor to dishes. Try dulse, arame, hijiki, kombu, wakame, nori sheets, and kelp. Store sea veggies in an airtight container in a cool, dark place. Also, a versatile new product is on the market: kelp noodles from Sea Tangle Noodle Company, which is a refrigerated item.
Oils: For maximum freshness, to minimize oxidation and prevent the oil from becoming rancid, be sure your oils are cold pressed and stored in dark jars.
Choose cold-pressed, extra-virgin olive oil. It’s from the first pressing and is rich in flavor and nutrients. Other oils to consider include sesame (toasted and light), coconut, sunflower, and safflower.
For salads, we like flaxseed oil and hemp oil. These oils have a nutty flavor and are plant-based sources of essential fatty acids. They require refrigeration and are not meant to be heated. You can also try borage and pumpkin seed oils.
Vinegars: Most vinegar lasts about two years in a cool, dark place. Once opened, use within six months to a year, for best flavor. Our favorite vinegar is raw unfiltered apple cider vinegar, which also has a rich folklore for treating many ailments. Other vinegars to sample include balsamic, red wine, unfiltered brown rice vinegar, umeboshi plum vinegar, and more exotic vinegars such as raspberry or champagne. See page 284 to discover how to create your own herbal vinegars.
Water: We cannot overstate the importance of using pure, clean water. We recommend using filtered water for all of our recipes. High-quality tap water can be used if filtered water is unavailable. In the interest of reducing plastics and waste, consider investing in a water filter available through Web sites in the “Eco-Friendly Products & Services” section of appendix B. Contemplate this: Our body is comprised of 70 to 80 percent water. We are what we drink!
Breads and Flours: For breads, check out Nature’s Path’s Manna Bread, which is made from sprouted grains and baked at low temperatures. We also like sprouted whole-grain breads and tortillas. As for flours, spelt and buckwheat are our favorites. Spelt is an ancient variety of wheat. However, please note that it is not gluten-free and may not be tolerated by those allergic to wheat. Buckwheat is both wheat- and gluten-free.
Pastas and Noodles: Brown rice pasta is our favorite. Tinkyada puts out a superior product. Experiment with different shapes and sizes. Also check out Japanese noodles such as soba, which is made from buckwheat, and udon, made from wheat. Read noodle ingredients carefully to be sure the product does not contain lactose.
Tofu and Tempeh: Tofu is processed soybean curd and has its origins in ancient China. It comes in several forms, including extra-firm, firm, soft, and silken. Our recipes indicate which type is called for. Recently, you can even find sprouted tofu. The sprouting makes the tofu easier to digest while the flavor is much the same.
Tempeh is originally from Indonesia. It consists of soybeans fermented in a rice culture, then cooked. Many different varieties are created by mixing the soybean with grains, such as millet, wheat, or rice, and with sea vegetables and seasonings. Tempeh has a heavier, courser texture than tofu. It usually has a mild, slightly fermented flavor. Its color is usually tan with a few dark gray spots. Tempeh needs to be thoroughly cooked by either steaming, sautéing, roasting, or grilling. To store, tempeh may be