| |
Vegetarian Ingredient List
Arame
One of several sea vegetables, or seaweeds, as I prefer to refer
to them as, arame is one of the mildest varieties. For someone who
doesn't like fishy flavors, this would be an excellent sea vegetable
to introduce someone to. Like all sea vegetables, arame is very high
in minerals and trace elements, and is extremely nutritious.
Sample Recipes: Garlic
Arame
Bread Crumbs
To make, toast any type of bread. For
large loafs, cut bread into cubes and toast in the oven. For sliced
bread, toast in a toaster or in the oven, then cut into cubes. Day old or
harder/stale bread yields better
results. Let toasted bread cool. Blend in a food processor (or chop
laboriously by hand) until the right size crumb is reached. Large
pieces are not bad; they add texture.
Sample Recipes: Garbanzo
Cassoulet, Carrot Cabbage Casserole, Twice-Baked Squash
Couscous
This "grain" is actually a pasta. It is made from semolina flour
into pasta and cut into very small pieces. Many Middle Eastern dishes,
such as tabouli, use it. It has become very popular lately. It can be
bought in either regular or whole wheat variety. If using whole wheat,
please note that less water will be needed to rehydrate the couscous,
while more is needed for the regular variety. Couscous cookers are now
available, which will steam rather than boil it, and result in a much
lighter, less soggy finished dish.
Sample Recipes: Chocolate
Cream Couscous Pie
Egg Replacer
Available in most health food stores and some supermarkets, Ener-G
brand "egg replacer" is a dry mix which can substitute for eggs in
baked goods such as cakes, muffins or cookies. Anything requiring a
large quantity of eggs, such as a soufle will probably not work. A box
costs around $4 or so and will last forever (1 1/2 Tbsp. mixes with 2
Tbsp. of water to equal one egg). There are many other ways to
simulate eggs in recipes. Bananas or peanut butter will work well as a
binding agent, but will also add flavor. Ground flax seeds work well
too, but I have never used them.
Sample Recipes: Chocolate
Chip Cookies, Blueberry Muffins
Millet
A type of grain used in many North African dishes. It is also
commonly found in birdseed. These little yellow grains can be toasted
before cooking to produce a somewhat dry, fluffy, dish. If not, they tend to be
more mushy. The flavor is very light and subtle.
Sample Recipes: Millet
Cauliflower Puree
Miso
This traditional Japanese ingredient is made from soybeans, and has
wonderful health benefits. It is a fermented soybean paste and can be used
in a similar manner to boullion - in soups or sauces. It is sold in many
flavors, from white, red, and may include barley or rice as an extra
ingredient. It can be found in the refridgerated section of most
supermarkets, near fresh asian noodles, or tofu (usually in the vegetable
section). It is sometimes sold in aeseptic foil bags on a shelf.
Refridgerate after opening. Cooking miso kills many beneficial
nutrients, so take care to add after cooking. Cooking miso will not
affect its flavor.
Sample Recipes: Miso
Soup
Nutritional Yeast
This can come in flakes or powder. It
is most commonly bright yellow, but sometimes it is a dull
yellow-brown in color. It is used as a flavoring agent in many vegan
dishes to simulate a cheesy flavor. It is grown from molasses and is
high in many nutrients, include many B vitamins. It can be used in
gravies, casseroles, and tastes great on popcorn.
If you live in the UK and have problems finding this ingredient, you
can purchase "Nutritional Yeast Flakes", purchased from UHURU
WHOLEFOODS,in Oxford, U.K. The supplier is Marigold Health Foods
Ltd. 102, Camley Street, London. N W 1 OPF. Thanks to Jack Marvel for
tracking this info down.
Sample Recipes:
Golden Potato Soup, Vegetable
Lasagne, Pasta with Kale Sauce,
Scrambled Tofu
Quinoa
Pronounced "keen-wa", this grain is somewhat new to the vegetarian.
It is an ancient grain used thousands of years ago by the Aztecs.
It is a very tiny round grain with a tail wrapped around it. It
needs to be washed before it is cooked, by rinsing it in water several
times, until the water remains clear. Drain excess water, and if
possible, drain through a fine-mesh sieve (this may not be possible,
as the grain is very small). If not washed, when cooked, quinoa
will taste vaguely bitter. It is a nutritional powerhouse, very
high in iron. It works well as a pilaf type grain, and can be used
as a base for many dishes that would normally use rice, such as
beans, or other sauce-based dishes. Use as bedding for Savory
Red Lentils.
Seitan
Used in many vegetarian dishes as a meat substitute, seitan is
made from wheat gluten. High gluten flour is made into a dough, then
kneeded under water until all starch has been removed. It is then
simmered in pieces in a broth of soy sauce, kombu (a sea vegetable),
and ginger for several hours until tender. It can be purchased
pre-made by White Wave (a very delicious brand) or others. Available
on the east coast only, Ray's brand is by far the best tasting, if you
can find it. It is also available in a dry mix in many health food
stores. I have never used this style, but have heard good things about
it. It can also be made laboriously by hand (a
several hour process). Seitan is an ancient food of China. Many
vegetarian-oriented Chinese restaurants will have dishes using seitan,
where it has a long history of culinary use.
Sample Recipes: Mushroom
and Seitan Stroganoff, Seitan Parmigiana
, Seitan Stuffed Squash, Quick
Scallion Seitan Saute over Soba Noodles
Soba Noodles
Pasta originated in the orient, and Soba is a very
flavorful Japanese noodle. Available in just about any health food
store, it comes in many flavors. Eden mades wildyam, mugwort, or
plain. Try adding them to broth, with or without miso, and some fresh
green vegetables, such as scallions, snow peas, or others for a quick,
healthful delicious meal.
Sample Recipes: Sun-Dried
Tomatoes and Cauliflower over Soba Noodles, Quick
Scallion Seitan Saute over Soba Noodles
Sucanat
SUgar CAne NATurally. This is an unrefined natural sugar made
from evaporated sugar cane juice. It has a slightly earthy flavor,
and looks similar to brown sugar, with slightly larger granules.
Many vegetarians avoid white sugar which is refined using charred
animal bones as a filter and because it is missing any nutritional
value. Brown sugar and Turbinado sugar make good substitutes. Sucanat
tends to be less sweet than white sugar. Any natural, unprocessed
sugar can be substituted: Florida Crystals, etc.
Sample Recipes: Chocolate
Chip Cookies, Coffee Cake, Chocolate
Cream Couscous Pie, Blueberry Muffins
Tomato
To peel or skin tomatoes, immerse in boiling water for about 15
seconds. Remove, and rinse in cold water if you wish to be able to
handle it comfortably. The skin should peel off easily. Remove the
core and cut into sections. To seed it, remove any seeds by hand or
squeezing. The firm flesh should be the only part left to cut.Seeds
tend to add bitterness to dishes, though I have not
experienced this. The skin will curl and be unpleasent if left intact,
especially in leftovers.
TVP
Stands for Textured Vegetable Protein. It is made from defatted
soybeans. It comes in chunks, slabs, or more commonly, granules
(which look like Grape Nuts cereal). It is extremely nutritious,
has almost no fat, and is very cheap. It generally costs just over
a dollar a pound. It comes dry, so it may need to be rehydrated
before use in some recipes. Use it wherever you would normally use
hamburger meat (chili, sloppy joes, spaghetti sauce).
Sample Recipes:
TVP Sloppy Joes, Seitan
Stuffed Squash
|
|
|
|
|
|
|
