The vegan lifestyle is a stance against the exploitation of animals in the form of eating animal products but it often extends to the general use of animals. This, for example, means that vegans usually do not use leather bags and shoes.
Cooking interesting meals for vegan consumption can appear problematic. Many ingredients which dress up foods such as cream, butter or mayonnaise are completely unsuitable. In addition to this, much flavor is obtained from meat, cheese and fish all of which can be missed by some when absent from a meal.
If cooking for a vegan on a regular basis it is important to pay attention to the nutritional content of food. Variety is key to getting a good range of nutrients, rather than always relying on the same couple of dishes.
The Easy Options:
Vegan substitute foods are easy to buy. These include cream, cheese, margarine, duck and even sausages.
- Try foods before bulk buying. Brands have quite distinctively different tastes and textures. It occasionally takes a few attempts before finding a favorite.
- Remember that processed food is still processed whether based on meat or vegan ingredients: Despite being vegan, pre-packaged foods might have high levels of salt, sugar and fat.
- Not all vegans eat meat and dairy substitute foods. This could be for reasons ranging from a dislike of these foods to a decision not to emulate the meat eating lifestyle.
Making a Balanced Meal:
Vegan meals, like regular ones taste best when they contain a balance of starchy carbohydrates, protein, fats, fruits and vegetables. These provide the best range of nutrients and are filling.
- Vegetable, nut and seed oils provide nutritious mono and poly unsaturated fats as well as adding flavor. For cooking, use thicker oils like sunflower and corn but experiment with others for seasoning. Olive, avocado, walnut, sesame and pumpkin seed oil can be used at the table and give amazing flavor to salads, soups and stir fries.
- Good sources of protein for vegans include nuts, seeds, tofu, beans, lentils, quinoa, oats and brown rice.
- Nutrient rich foods include seaweed, whole grains and sprouted seeds.
Taste and texture:
The chewy and creamy textures in an omnivorous diet are often left out of blander vegan cookery. Stews, salads and rice dishes are delicious but there are many additions to a vegan meal which can transform it into a gourmet treat.
- Try marinating and grilling vegetables such as aubergines and Portabello mushrooms. Eaten with and oily dressing these are chewy and flavorsome. Cut into strips they can also be rolled up and stuffed with nuts, grains or a something more creamy.
- There are special tools which cut vegetables into 'spaghetti' strips. These are great for adding texture to raw or cooked dishes.
- Dried seaweed such as Nori is chewy and useful for creating tasty wraps and rolls. Stuff with any variety of fillings and eat soon after wrapping.
- Creamy foods like cheeses and mayonnaise need not be missed in vegan cookery. Experiment blending nuts, seeds and tofu to make salad dressings, dips, spreads and creams. These can be blended with lemon juice, oils, water and other fruits and vegetables to make a whole range of dishes from sauces and mousses to pizza toppings.
- Avocados add a smooth, indulgent feel to dishes. Use them sliced in salads or baked on pizza. Mashed or blended they make a good basis for spreads, dips, smoothies and even puddings.
Things to Avoid:
Animal products are not just meat, dairy and eggs.
- Gelatin is made from animal bones and is used in many puddings as well as savory delicatessen dishes. There are vegetarian alternatives such as Carageen so check ingredients carefully when buying packaged foods.
- Charcoal can be used in the sugar making process and this is often derived from animal bones. As a result, many vegans opt for sweeteners such as agave rather than sugar.
Variety:
Wheat is fine for Vegans but is often made into things which contain dairy foods and eggs such as cakes, enriched breads, biscuits and pancakes. There are other foods to try which give variety to vegan meals.
- Quinoa contains protein and can be used in place of rice in savory foods but also makes a sweet porridge for those bored with oats. It can be sweetened and eaten with fruits and soya yogurt for a delicious breakfast.
- Gram flour or chickpea flour is used in traditional Indian cookery and is delicious when fried. Mix it with water to form a batter and use it to coat vegetables or make vegetable fritters for frying. It can also be used to make filled pancakes and sweets. The batter needs no eggs or milk to emulsify when cooked and it is also high in protein and fiber.
- Buckwheat, millet, spelt and rye contain different nutrients and give plenty of variety to a vegan diet.
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