Vegan for Life - Jack Norris [42]
Basic Condiments
Iodized salt: Many vegan cookbooks suggest using sea salt. But sea salt has the same effects on blood pressure and calcium loss as any other salt—and it’s not a reliable source of iodine. So use salt sparingly, and when you do, choose plain iodized salt.
Vegan Worcestershire sauce: Traditionally, this sauce is made with fish (anchovies), but low-sodium Worcestershire sauce is often vegan. Or look for one that says “vegetarian” on the label.
Jams, jellies, and preserves
Tamari: A more authentic version of soy sauce.
Nutritional yeast: Look for Red Star brand Vegetarian Support Formula because that’s the type that provides vitamin B12.
Vinegars: Apple cider, balsamic, and white wine vinegar will cover most of your needs, but there are many others available. Rice vinegar is great for adding an authentic Asian flavor to stir-fried dishes.
More Luxurious Condiments
Cooking enthusiasts will want to have these on hand, but even if you don’t consider yourself a “gourmet” chef, they can add fast, easy flavor to basic grain, bean, and tofu dishes.
• Chili paste
• Hoisin sauce
• Teriyaki sauce
• Chutney
• Curry paste
• Artichoke hearts
• Sundried tomatoes packed in oil
• Roasted red bell peppers
• Olive tapenade
• Capers
• Liquid smoke
• Mirin
• Dried shiitake mushrooms
Baking
Ground flaxseed or EnerG egg replacer or soy flour: These are used for replacing eggs.
Agar powders or flakes: Boil this seaweed in water or juice to produce a gelatin-like product. You’ll find it in natural foods stores or Asian markets.
Baking powder, baking soda, flours
Chickpea flour: Natural foods and specialty stores are packed with all kinds of flours. Chickpea flour is a “basic” because when it is used to thicken vegetable broth, it makes a wonderful gravy to pour over mashed potatoes and vegan Thanksgiving stuffing. In Indian groceries, it’s usually called besan.
Unsweetened cocoa powder
Sweeteners: There are plenty of great vegan sweeteners on the market, including
beet sugar, rice syrup, barley malt syrup, and maple syrup.
Blackstrap molasses: Add small amounts to stews and bean dishes; its bold, rugged flavor means that a little goes a long way. Blackstrap molasses (not regular molasses) is a good source of iron and calcium.
Vanilla and lemon extracts
Bread crumbs
Wheat germ
Herbs and Spices
The sky’s the limit when it comes to herbs and spices, especially if you love to cook and experiment with ethnic dishes. If you want just the basics, here’s what to keep on hand:
• Allspice
• Basil
• Bay leaves
• Cayenne powder
• Chili powder
• Cinnamon
• Coriander
• Cumin
• Curry powder
• Garlic powder
• Ginger
• Nutmeg
• Onion powder
• Oregano
• Paprika
• Parsley
• Rosemary
• Savory
• Thyme
• Turmeric
Beverages
Coffee, tea, wine, beer, soft drinks, juices, and whatever else is popular in your home.
CHAPTER 8
MAKING THE TRANSITION TO A VEGAN DIET
When you go meatless and dairy-free, what on earth do you eat? Some of the best food you’ve ever tasted!
It would seem that dropping entire food categories from your menus would leave a diet that feels very restricted. But upon going vegan, many people find that their food horizons actually expand as they explore new menu items like crusty barbecued Indonesian tempeh, sweet almond milk, crispy falafel croquettes, and tangy sesame butter sauce. Dining at a vegan table is anything but dull!
But what if exotic fare isn’t your thing? What if you have neither the patience nor time to follow a recipe? That’s fine. You can build healthful and appealing vegan meals around convenience foods and easily prepared dishes—old standbys that have been a part of your diet all of your life, like spaghetti with marinara sauce.
There are plenty of wonderful cookbooks and recipe websites for vegans, and we’ve listed several in the resource section. But you can