Vegan for Life - Jack Norris [43]
GETTING STARTED
It’s not hard to create great vegan meals and find substitutes for the foods you’ve always enjoyed. Yes, there is a learning curve as you switch from the diet you’ve always known to one that is based on plant foods. But if you take it one step at a time, going vegan is a fun adventure.
Some people dive into a vegan diet and lifestyle overnight while others need to test the waters and make a gradual transition. The transition can occur in any number of ways, and it’s up to you to decide what feels logical and practical. Don’t assume that you have to go vegetarian—omitting meat while still eating eggs and dairy—as the first step toward veganism. Some people do, and that’s fine, but it’s not the only, or necessarily best, way to begin reducing your intake of animal products.
The tips in this chapter cover a broad range of big and small changes and offer options for different cooking and eating styles. Choose the ones that seem most realistic to begin with and then keep making changes at the pace that feels right for you.
Make Small, Easy Substitutions Right Away
These are the changes that don’t require any real knowledge about cooking or meal planning. They won’t make much difference in your meal preparation, but they will reduce your intake of animal foods immediately. For example, trade in cow’s milk for plant-based milk, and start using vegan salad dressings, sour cream, and mayonnaise. Even if you are still unsure about going vegan, it’s worth reducing animal food intake with these very easy changes.
Condiments are a good way to make simple substitutions that build fast flavor into foods. Some all-American favorites like mustard, relish, and ketchup are already vegan. For those products that typically contain animal ingredients, here are some winning substitutes.
• Look for creamy vegan salad dressings in the store, or just go with an easy and healthy option—olive oil and vinegar.
• Try Vegenaise brand vegan mayonnaise; believe it or not, it’s better than regular commercial mayonnaise.
• Choose low-sodium Worcestershire sauce, which is usually free of anchovies.
• Trade vegetable broth or bouillon for chicken broth in recipes.
• Serve mushroom gravy on potatoes instead of meat-based gravy.
If you are accustomed to using cow’s milk as a beverage, with cereal, or in cooking and baking, look into some of the alternatives. Try milks made from soy, rice, hemp, oats, or almonds on cereal, in baking, to make chocolate pudding, or to wash down a cookie. Look for choices that are fortified with calcium and vitamin D. If you don’t like one, try another. It may take a few attempts, but with the vast array of products, you’ll find something that suits you.
Most cheese alternatives contain small amounts of the milk protein casein, but there are some wonderful, completely vegan choices. The Follow Your Heart Company, a leader in the production of delicious vegan foods, makes Vegan Gourmet cheese in a variety of flavors. We also love Daiya and Teese, which are great to melt over pasta or on a pizza. For a vegan wine and cheese party, try Sheese, which is made in Scotland and crafted in a variety of styles, including Gouda, Edam and smoked Cheddar. You don’t need to make the substitutions all at once; one week, try a nondairy milk, then the next, try a nondairy cheese. Check the resources section at the end of this book for where to order these products if your local natural foods store doesn’t carry them.
Here are additional ideas for phasing dairy out of your meals:
• Spread your morning bagel with nondairy cream cheese made by either Tofutti or Follow Your Heart. Most larger grocery stores carry one of these brands in the natural foods section.
• Spoon a few dollops of vegan