Vegan for Life - Jack Norris [40]
Food Intolerances
Food intolerances are different from allergies. Allergic reactions involve the immune system and are usually an all-or-nothing proposition. Even tiny amounts of the offending food can cause a problem. Food intolerances can be dose-related, meaning that the offending food can be consumed in small quantities. Intolerances are the result of different factors, such as decreased production of a particular enzyme, and they often cause digestive problems. The most common by far is lactose intolerance—a decreased ability to digest the sugar in milk. Fortunately, vegans don’t have to worry about this.
New vegans who aren’t used to eating legumes and high-fiber foods may experience another type of intolerance that results from increased gas production and intestinal discomfort.
It’s hard to convince people that gas is good for them, but it may very well be true! The sugars in beans can’t be digested by human enzymes, so they travel intact to the colon, where friendly bacteria reside. These bacteria break down the sugars, producing gas in the process. Eating more of these sugars in beans actually promotes the growth of these bacteria, and that’s a good thing, since they contribute to an environment in the colon that lowers the risk for cancer.
Healthy or not, gas can be uncomfortable, not to mention embarrassing. Over time, however, you’re likely to find that you adjust to bean consumption and feel much less gas-y. Exercise, such as a walk after dinner, may help. In the meantime, there are two options:
Emphasize less gas-y beans in your diet. Lentils and split peas tend to produce less gas.
Rinse beans several times during soaking. First, place beans and soaking water in a large pot and bring the water to a boil. Boil for two minutes. Drain the beans and add fresh water. Soak the beans in the refrigerator for six hours. Drain and add fresh water for cooking.
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Stocking the Vegan Pantry
Your vegan pantry will depend on your food preferences, of course, as well as your cooking style. Gourmet cooks may have shelves filled with specialty condiments and exotic ingredients from international grocery stores, while non-cooks may opt for a little (or a lot) more convenience.
You can find the majority of these foods in any conventional grocery store. A few require a trip to a natural foods store, and depending on where you live, some may be available only by mail order.
Pantry Basics
Dried and canned beans: You’ll find black, navy, garbanzo, kidney, pinto, and lima beans, plus lentils, black-eyed peas, and split peas in most grocery stores. Check specialty stores for some other interesting options, including red adzuki beans, maroon and white speckled Anasazi beans, and mung beans (great for sprouting).
Grains: Because grains have a long shelf life, you can keep lots of them on hand. Each has its own unique taste and texture, and they are a great way to add interest to meals. Here are a few choices:
• Barley: One of the oldest cultivated foods in the world, this has a chewy quality and mild taste. Pearled barley has the outer bran removed and cooks more quickly but is still high in fiber.
• Bulgur: A fast-food type of grain, this is whole wheat that has been precooked and then dried. It’s common in Middle Eastern cooking, where it’s used to make tabouli.
• Couscous: Common in the cooking of North Africa, this is made from steamed, dried wheat and it cooks very quickly.
• Millet: Americans think of this as bird seed, but it’s widely used in African and Asian cuisines.
• Quinoa: This high-protein grain was a staple in the diet of the Incas, who called it the “mother grain.” Quinoa is fast-cooking and high in protein, which has made it very popular among modern cooks. It has a natural soap-like coating to protect it from pests, so be sure to rinse it thoroughly before cooking.
• Wheat berries: A slow-cooking grain with a very chewy quality, it’s usually mixed with other grains.
Italian pasta: This type