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    Your Guide to Vegan Cooking
    Your Guide to Vegan Cooking
    Your Guide to Vegan Cooking
    Ebook70 pages36 minutes

    Your Guide to Vegan Cooking

    By maria carreras

    ()

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    About this ebook

    eBook for eating Vegan. Health is of major concern to all of us and recently people have become more conscious. It is important to pay attention to what we eat. Eating healthy is key.

    LanguageEnglish
    Publishermaria carreras
    Release dateMar 22, 2021
    ISBN9781393837732
    Your Guide to Vegan Cooking
    Author

    maria carreras

    Maria is a lady that has experienced worship unto God even though going through difficulties of life, finding out  that God is close to all those that call upon His holy Name from a sincere and genuine heart. And when one chooses to put God first, He will keep one's heart with a positive attitude in this beautiful life we share on this wonderful planet.

    Read more from Maria Carreras

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      Book preview

      Your Guide to Vegan Cooking - maria carreras

      INTRODUCTION:  WHAT ISVEGANCOOKING?...................4

      INTRODUCTION:  WHAT ISVEGANCOOKING?...................4

      SO, WHAT DOES IT MEAN TO BEVEGAN.ANYWAY?.........................4

      WHAT MAKES FOOD VEGANORNOT?.......................................4

      WHAT THIS EBOOKWILLCOVER..........................................5

      1. TYPICAL INGREDIENTS INVEGANCOOKING................6

      REPLACING EGGSINRECIPES............................................6

      WHAT DO EGGS DO INTHERECIPE?......................................6

      EGGREPLACEMENT OPTIONS..............................................6

      REPLACING MILKINRECIPES............................................9

      REPLACING BUTTERMILKINRECIPES.....................................9

      REPLACING BUTTER AND LARDINRECIPES..............................10

      COMMON INGREDIENTS USED INVEGANCOOKING..........................11

      SOYPRODUCTS.........................................................11

      WHOLEGRAINS.........................................................12

      NUTSANDSEEDS.......................................................13

      LEGUMES..............................................................13

      FRUITSANDVEGETABLES...............................................14

      CANNED ANDPACKAGEDFOODS..........................................14

      HIDDEN INGREDIENTS TO WATCHOUTFOR...............................15

      HIDDEN INGREDIENTSFROM ANIMALS....................................15

      INGREDIENTS THAT MAY BEFROM ANIMALS..............................16

      2  SETTING UP THEVEGANPANTRY.................................18

      STEP ONE:TAKE INVENTORY............................................18

      STEP TWO: STOCKTHE ESSENTIALS.....................................18

      STEP THREE: PURCHASEANY EXTRAS....................................19

      AN EXAMPLE OF AVEGANPANTRY.......................................19

      BREAKFASTITEMS.....................................................19

      SNACKS...............................................................20

      MISC.ITEMS..........................................................20

      GRAINPRODUCTS.......................................................20

      CONDIMENTS...........................................................20

      BAKINGITEMS.........................................................21

      3  BASICS OFVEGANCOOKING......................................22

      3  BASICS OFVEGANCOOKING......................................22

      SETTING UPYOURKITCHEN.............................................22

      HOW TOFOLLOW RECIPES...............................................23

      BASICCOOKING TECHNIQUES............................................24

      LEARN HOW TO USEYOURKNIVES.......................................24

      LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING...24

      LEARN THE DIFFERENCE BETWEEN BAKINGANDBROILING.................24

      LEARN HOW TO USE ALL OFYOURAPPLIANCES...........................25

      COMMON COOKING TERMS AND WHATTHEYMEAN...........................25

      4  CREATING ACOMPLETEMEAL....................................27

      NUTRITIONALCONSIDERATIONS.........................................27

      GETTINGADEQUATEPROTEIN...........................................27

      EATINGENOUGHIRON..................................................28

      EAT FOODS RICHINB-VITAMINS.......................................28

      GETTINGENOUGHCALCIUM..............................................28

      GETTINGITRIGHT....................................................29

      VEGAN FRIENDLYETHNICCUISINE......................................29

      5  SPECIALNUTRITIONALCONSIDERATIONS......................31

      DIABETES.............................................................31

      DISEASES OF THECIRCULATORYSYSTEM................................31

      LOWFAT DIET........................................................32

      LOWSUGARCOOKING...................................................32

      LOWSODIUMCOOKING..................................................32

      GLUTENFREECOOKING.................................................33

      6  RECIPES............................................................34

      APPETIZERS...........................................................34

      BRUSCHETTA...........................................................34

      BLACKOLIVEHUMMUS..................................................35

      SOUPS................................................................35

      GREEK STYLECHICKPEASOUP..........................................35

      CLASSICMINESTRONESOUP.............................................36

      SALADS...............................................................36

      VEGANCESAR SALAD...................................................36

      CLASSICSALAD........................................................37

      MAINCOURSES........................................................37

      VEGAN LENTILTACOS..................................................37

      HEALTHYVEGETABLECASSEROLE........................................38

      SIDEDISHES..........................................................38

      DESSERTS.............................................................39

      VEGANBROWNIES......................................................39

      THINGS TO DO WITHFRESHFRUIT......................................40

      CONCLUSION.......................................................41

      WHERE DO YOU GOFROM HERE?.........................................41

      INTRODUCTION: WHAT IS VEGAN COOKING?

      The people on our modern society are concerned with multiple issues. Health and the environment are two very big ones that are at the forefront. People want to eat well and lessen their environmental impact. Threats of global warming and obesity run are two of the biggest concerns.

      Some people decide they want to tackle both at the same time. Making the choice to become a vegan is a decision that is made just as much for health reasons as well as environmental and ethical ones.

      Vegan cooking is simply food that is prepared within the vegan specifications so that it supports that lifestyle.

      SO, WHAT DOES IT MEAN TO BE VEGAN. ANYWAY?

      Vegan is a subset of vegetarianism. There are several different types. Some vegetarians still drink milk and/or eat eggs. Not vegans. They are the

      strictest form and don’t make allowance for ANY animal products in their diet.

      It is by far the most challenging form because people take a lot of things for granted. Eggs and milk, for example, are common baking ingredients. So, substitutions need to be made if a vegan is going to be able to eat baked goods.

      WHAT MAKES FOOD VEGAN OR NOT?

      In order for food to be strictly vegan, it needs to adhere to certain criteria. It is important to note that there are a lot of hidden ingredients in foods. It is especially important to watch out for these if you are going to strive for a vegan diet.

      Vegans don’t eat animal products or byproducts of animal products.

      They also don’t consume things like milk and eggs.

      True vegans also don’t eat fish.

      Don’t forget that bees are an animal so vegans also can’t eat honey, royal jelly, and bee pollen supplements.

      There are also plenty of hidden ingredients to look out for that tend to make their way into food including gelatin, lard,

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