Sunday, August 14, 2011

How to Stock a Vegan Kitchen

I think a common misconception with vegan food is that it requires weird, insane and hard to find ingredients.  It can also appear to be expensive and unapproachable.  In some ways that is true but not because of what the ingredients cost or that they are hard to find. It is because of people’s general lack of knowledge about food and in particular healthy fresh food. People do not even have the most basic information about healthy food -What is healthy? How would one cook this?  How much to eat?  I am sure there is a huge statement that can be made about the American pallet and how Americans prize convenience over substance and believe bigger is better with all things. I won’t make any statements on that because it is common knowledge and I do not have the energy to beat a dead horse. The point of this blog is to inform for those ready to make the leap or have already leapt.
Now  time to jump.
It is actually not that hard to find ingredients at your local store. Most vegan food is simple and without a lot of frills. This is where the misconception about price comes in with the specialty items. There are a lot of “alternative” food out there  -Daiya cheese shreds,  Tofutti sour cream, Gimme Lean tvp, and a plethora of premade dinners and products.  If I filled my pantry with these items then you will rack up quite a hefty food bill. I would also being buying items that are not necessary.  I do occasionally buy one or two of these items but I have a budget and I stick to it.
BTW – I hate the term alternative food. It is all food . . . edible, beautiful, healing, nourishing food. There is nothing alternative about it. Yes, it is an alternative to dairy or meat but that doesn’t mean it needs to be segregated to a special section where only crunchy moms and hippies tread. It should be out with all the rest of the food where all can have access.
But I digress . . .
$120-$140/week.  That is what my family of 4.5 spends on food.  I am sure that this figure is doable for most households. This is for breakfast, lunch and dinner. It includes snacks and desserts. Now, occasionally I will make something extra special and I spend a few extra bucks – that comes out of my allowance and not our grocery money. Yes . . . I have an allowance and I spend it on ingredients to make vegan treaties. My husband has one too and it is necessary to stay on budget.
“Milk”
Each non-dairy milk has its own unique flavor and advantages. It is a good idea to do some research to see what fits a family best. My family uses almond milk –it is yummy and we get our calcium. I also use hemp milk for baking –it does have a very nasty flavor if it is consumed straight but I love it in chocolate recipes. My baby (13 months) drinks rice milk because it is easy to digest and enriched with vitamins.
 Watch out for sugars added - what starts out as a healthy alternative can become the equivalent to drinking a candy bar!
“Eggs”
Tofu is great. It can be scrambled, or made into a frittata and used as a binder or to add creaminess. When baking, I use flax seed (adds a lot of omega-3) or soy bean flour to bind. 

Remember the old science experiment with the volcano that erupted when vinegar was poured over baking soda? Well that trick still works to add fluff to baked good .  I tsp baking soda to 1 tbl vinegar per egg. I promise you the vinegar will not effect the taste of your food.
It is important to know why egg is being used before you pick a substitute. I would save your money on the egg substitute. When  a recipe calls for EnerG egg replacer I use a 1:1 ratio of soy bean flour or ground flax seed. Sometime I use a 50/50 mixture of both.
 “Cheese” 
There are so many different vegan cheeses and they melt!!!  I can make grilled cheese or pizza that looks just like the others kids. There is a difference between vegan cheese and vegetarian cheese. If there is casein present then it is not vegan. Casein is an animal protein found in milk it is what makes cheese . .  .well cheese.
Daiya Shreds are a favorite and Tofutti has a great sour cream and cream cheese. Please note that these are pricier items on the vegan shopping list so use sparingly.
Never underestimate how awesome nutritional yeast is. It sounds gross but it is a wonderful replacement for parmesan. Most vegan recipes list as optional but I think it is necessary.
Oils & Fats
So many choices and you should always keep many on hand. For baking I like shortening. Some vegan recipes will call for canola oil but I always use Earth Balance vegan shortening . . . always.
When I buy olive oil then I spend the extra money and buy the good stuff! I never get cheap with olive oil . . . never. Okay well sometimes . .Trader Joes and Whole Foods both sell a reasonably priced and wonderful EVOO.
For sautéing and such I use cold pressed sunflower or safflower. My husband likes soybean/vegetable oil in the Indian dishes he makes. Extra virgin coconut oil is supposed to be awesome flavor and health wise – one day I will take that adventure.  I avoid canola oil because I just don’t think it is something I want on my body
I will say I will miss the flavor given to food when cooked in animal fat. Whether it was bacon, chicken thighs or a nice fatty roast, animal fat added smokiness and was like a big hug. sigh
Vinegar & Misc
I recommend getting every vinegar on the market. I have white, apple cider, balsamic, and rice and I use all of them. Each one gives a new flavor and can bring a dish to another level.
Soy sauce or tamari are a must. I also keep some Braggs Liquid Aminos on hand. They all help to add saltiness and meatiness to a dish.
Liquid Smoke is handy little secret weapon to through in sauces. A little goes a long way.
Nuts
These are great for added texture and crunch. I always keep raw almonds, walnuts and cashews on hand. Almonds and walnuts are great in pesto (my favorite) and cashews make a creamy sauce or dessert. Of course I always through some nuts on salad, oatmeal or pasta –they are a great additive and fantastic snack. Trader Joes has the best prices on nuts so far but Wegman’s has a huge selection and you can buy them from the bins.
Hazelnuts and pine nuts are what I like to get to make things a little extra special. Hazelnut meal and flour can make some out of this world desserts
Herbs & Spices 
I love spice and even if I didn’t my husband is from India and needs it like he needs air.  I like going to Asian or Middle Eastern Market –the stuff is exotic and always get a better price. World Market is a neat place to find spices –you can sample many different kinds for under a buck. My favorites are cumin, chocolate, turmeric, paprika, and cinnamon
Herbs are also a must –fresh and dried. I love dried thyme and rosemary in roasts and bread. Fresh parsley, cilantro or basil are always handy for a quick pesto or to add to salads.
Canned Goods
Always keep canned beans and chick peas on hand. I love pulling out a can and adding lemon or lime juice with some spices and then pureeing. Spread on flatbread with some cucumber and kale sprinkles –it is the quickest lunch I know. They are also handy for on-the-fly dips for a party or pot-luck.
Also keep canned tomatoes - diced, stewed, seasoned, whole, or pasted. Canned tomatoes of some type add flavor and acidity to a lot of vegan dishes.
I would also recommend keeping coconut milk (not cream) on hand for ice cream bases or to add to bisques. It is creamy and flavorful and a vegan secret weapon.


Here is my favorite thing to make with the basics –PESTO!!!  Put it in mayo for a creamy spread or mix with sour cream for a veggie dip. It can go on pasta, gnocchi, potato salad. Pesto is quick and bright and sexy.
Ican always put my mark on  pesto – I can use basil, cilantro, spinach. I can use lime juice instead or lemon or switch the nuts to almonds or pine nuts. Whatever I want –I can not mess this up!
Parsley Pesto
1/3 cup extra virgin olive oil
1/2 lemon worth lemon juice
1 cup walnuts
2 garlic cloves
1/2 tsp salt
2 tbsp nutritional yeast
1 big bunch parsley , roughly chopped (2-3 cups)
Place all items in blender or food processor and mix until smooth. Enjoy!!

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