Vegan Health Lifestyle PLR Ebook

Table of Contents

INTRODUCTION: WHAT IS VEGAN COOKING? ……….. 6
INTRODUCTION: WHAT IS VEGAN COOKING? ……….. 6
SO, WHAT DOES IT MEAN TO BE VEGAN. ANYWAY? ………… 6
WHAT MAKES FOOD VEGAN OR NOT? . 7
WHAT THIS EBOOK WILL COVER ………. 7
1. TYPICAL INGREDIENTS IN VEGAN COOKING ……… 10
REPLACING EGGS IN RECIPES …………. 10
WHAT DO EGGS DO IN THE RECIPE? …. 10
EGG REPLACEMENT OPTIONS ………….. 11
REPLACING MILK IN RECIPES ………….. 14
REPLACING BUTTERMILK IN RECIPES . 16
REPLACING BUTTER AND LARD IN RECIPES …….. 17
COMMON INGREDIENTS USED IN VEGAN COOKING ………. 18
SOY PRODUCTS …. 18
WHOLE GRAINS …. 20
NUTS AND SEEDS . 21
LEGUMES …………. 22
FRUITS AND VEGETABLES …. 23
CANNED AND PACKAGED FOODS …….. 23
HIDDEN INGREDIENTS TO WATCH OUT FOR …… 25
HIDDEN INGREDIENTS FROM ANIMALS …………… 25
INGREDIENTS THAT MAY BE FROM ANIMALS ….. 27
Vegan Health Lifestyle – Page 3
2 SETTING UP THE VEGAN PANTRY ……… 30
STEP ONE: TAKE INVENTORY …………. 30
STEP TWO: STOCK THE ESSENTIALS …. 31
STEP THREE: PURCHASE ANY EXTRAS 31
AN EXAMPLE OF A VEGAN PANTRY…. 32
BREAKFAST ITEMS 32
SNACKS. 33
MISC. ITEMS ……… 33
GRAIN PRODUCTS 33
CONDIMENTS ……. 34
BAKING ITEMS …… 34
3 BASICS OF VEGAN COOKING . 36
3 BASICS OF VEGAN COOKING . 36
SETTING UP YOUR KITCHEN …………… 37
HOW TO FOLLOW RECIPES . 38
BASIC COOKING TECHNIQUES ………… 39
LEARN HOW TO USE YOUR KNIVES …… 39
LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING ……. 40
LEARN THE DIFFERENCE BETWEEN BAKING AND BROILING 40
LEARN HOW TO USE ALL OF YOUR APPLIANCES .. 40
COMMON COOKING TERMS AND WHAT THEY MEAN……… 41
4 CREATING A COMPLETE MEAL ………….. 43
NUTRITIONAL CONSIDERATIONS ……. 43
GETTING ADEQUATE PROTEIN …………. 43
Vegan Health Lifestyle – Page 4
EATING ENOUGH IRON …….. 44
EAT FOODS RICH IN B-VITAMINS ……… 45
GETTING ENOUGH CALCIUM …………… 45
GETTING IT RIGHT ………….. 46
VEGAN FRIENDLY ETHNIC CUISINE ….. 47
5 SPECIAL NUTRITIONAL CONSIDERATIONS …………. 49
DIABETES ……….. 49
DISEASES OF THE CIRCULATORY SYSTEM ……….. 50
LOW FAT DIET …. 50
LOW SUGAR COOKING ……. 51
LOW SODIUM COOKING …. 51
GLUTEN FREE COOKING ….. 52
6 RECIPES 54
APPETIZERS …….. 54
BRUSCHETTA …….. 54
BLACK OLIVE HUMMUS ……. 55
SOUPS 56
GREEK STYLE CHICKPEA SOUP ………….. 56
CLASSIC MINESTRONE SOUP 57
SALADS ………….. 58
VEGAN CESAR SALAD ……….. 58
CLASSIC SALAD ….. 59
MAIN COURSES .. 60
VEGAN LENTIL TACOS ………. 60
Vegan Health Lifestyle – Page 5
HEALTHY VEGETABLE CASSEROLE …….. 61
SIDE DISHES ……. 62
DESSERTS ……….. 63
VEGAN BROWNIES …………… 63
THINGS TO DO WITH FRESH FRUIT …… 64
CONCLUSION ………. 66
WHERE DO YOU GO FROM HERE? …… 67

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1. TYPICAL INGREDIENTS IN VEGAN COOKING

As you know, vegan cooking is cooking that is done without meat, fish, eggs, or byproducts of any of these things. In order to support a vegan lifestyle, extra care needs to be taken to make sure that none of these ingredients makes it into the food.

We take certain things for granted, such as using eggs while baking. Well, eggs are not allowed during a vegan diet. And even though the vegan lifestyle is increasing in popularity, packaged vegan food are often hard to come by. To solve this problem, many vegans opt to do their own cooking.

This chapter will focus on several different kinds of ingredients. First, we’ll learn how to replace milk and eggs with things that are vegan friendly. We’ll also cover information on other ingredients that are used as well as animal byproducts to watch out for.

REPLACING EGGS IN RECIPES

As much as we’d like to avoid using eggs in our vegan recipes, it can be a challenge. In fact, this is one of the most difficult ingredients to replace. However, there are many options to choose from that will get the job done. WHAT DO EGGS DO IN THE RECIPE?

In certain recipes, eggs are almost essential. They bind ingredients together. They can be used to make baked goods rise and they also help make them light and fluffy. Another thing eggs do is to help the product form some structure and also provide extra moisture. They are especially useful while baking but are essential to certain savory dishes as well.

EGG REPLACEMENT OPTIONS

Here is a list of some of the best egg replacement options out there. You can replace the eggs in any recipe using these options.

Use Pureed Bananas

Pureed bananas are another effective egg substitute. Just place a rip banana in the blender and pulse until completely smooth and there are no lumps. A half of a regular sized banana is the equivalent of one egg.

The positive aspect of using bananas is that they are readily available. However, bananas have a distinct taste that won’t work out in every recipe. For example, if you were trying to make peanut butter cookies, the banana flavor would alter the taste.

Ground Flaxseeds

It is best to purchase the flaxseeds whole and store them in the refrigerator. When it’s time to use them, measure out 1 tablespoon of flaxseeds for every egg that you need to replace. Then, pulverize it in a blender or coffee grinder.

Transfer the flaxseeds to a bowl and add three tablespoons of water for each egg you need to replace. Add the water slowly while whisking vigorously. Whisk until the mixture takes on a gel-like quality.

Since flaxseeds are nutty tasting, this egg replacement works best when making things like whole grain breads, muffins, and pancakes. You may want to experiment to get a feel for the types of recipes you like this to be in.

Egg Replacement Product

There are several egg replacement products out on the market that are designed to be vegan friendly. Look at the packaging to make sure that it’s vegan safe and that it doesn’t contain any meat byproducts.

These egg replacement powders get mixed reviews. Some like them a lot, others don’t. They’re definitely convenient and good to have on hand. Once you get used to cooking vegan, you’ll start to learn which foods taste best with it in it.

Since there are several brands on the market, it may take a while to find one that you’re happiest with. When using, just follow the package instructions. They usually come in powder form. If you can’t get it at the health food store, you can easily get it online.

Try Tofu as an Egg Replacement

Tofu is also another option you can try if you need to find a replacement product. You can try any form of tofu but this may take some experimentation. Silken tofu seems to yield the best results. You can also use unflavored soy yogurt in the same proportion with similar results.

The nice thing about tofu is that it blends well with most flavors. Flax seeds, for example, have that distinct nutty flavor. Tofu doesn’t have a lot of flavor on its own, especially when paired with stronger ingredients. Another advantage is that it is widely available in most areas, even in the regular supermarkets.

To use, just take the tofu and blend it until smooth in the blender. Food processor also may work but it’s important to make sure that there are no lumps and the texture is as smooth as possible. To replace one large egg, use ¼ cup of the blended mixture.

Other Details

- 1 Ebook (PDF, DOC), 67 Pages
- 1 Ecover (PNG)
- Year Released/Circulated: 2023
- File Size: 966 KB

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