YOUR GUIDE TO VEGAN COOKING
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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 2
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
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 2
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