Unexpectedly Vegan: Tips & Tricks To Making Any Recipe Vegan

149 Pages·2015·2.77 MB·English

by  Keen

Unexpectedly Vegan

Southern Cook Turned Vegan:
Tips and Tricks to Making Any Recipe
Vegan

Courtney Keen
Unexpectedly Vegan.
Copyright © 2015 by Courtney Keen
All rights reserved. No part of this book may be reproduced in any form without
written permission from the publisher.

2015 Keen, Courtney
Table of Contents

TABLE OF CONTENTS
INTRODUCTION:
WHAT THIS EBOOK WILL COVER
1. UNEXPECTEDLY VEGAN
WHY I BECAME VEGAN
WHAT DOES IT MEAN TO BE VEGAN?
WHAT MAKES FOOD VEGAN OR NOT?
SUMMARY
2. BEING VEGAN AS IT PERTAINS TO YOUR HEALTH
WEIGHT MANAGEMENT
DIABETES
DISEASES OF THE CIRCULATORY SYSTEM
LOW FAT DIET
LOW SUGAR
LOW SODIUM
GLUTEN FREE
RAW VEGAN
MY FIRST EXPERIENCE AS A RAW VEGAN
MUCUS IN THE BODY
SUMMARY
3. REPLACING INGREDIENTS IN VEGAN COOKING
THE COST OF BEING VEGAN?
REPLACING EGGS IN RECIPES
WHAT DO EGGS DO IN THE RECIPE?
EGG REPLACEMENT OPTIONS
REPLACING MILK IN RECIPES
REPLACING BUTTERMILK IN RECIPES
REPLACING BUTTER AND LARD IN RECIPES
REPLACING CHEESE IN RECIPES
NUTRITIONAL YEAST
REPLACING MEAT
REPLACING SUGAR IN RECIPES
REPLACING SALT IN RECIPES
SUMMARY
4. COMMON INGREDIENTS USED IN VEGAN COOKING
SOY PRODUCTS
WHOLE GRAINS
NUTS & SEEDS
LEGUMES
FRUITS & VEGETABLES
CANNED & PACKAGED FOODS
SUMMARY
5. HIDDEN INGREDIENTS TO WATCH OUT FOR
HIDDEN INGREDIENTS FROM ANIMALS
INGREDIENTS THAT MAY BE FROM ANIMALS
SUMMARY
6. SETTING UP THE VEGAN PANTRY
STEP ONE: TAKE INVENTORY
STEP TWO: STOCK THE ESSENTIALS
STEP THREE: PURCHASE ANY EXTRAS
VEGAN GROCERY LIST
SUMMARY
7. BASICS OF VEGAN COOKING
SETTING UP YOUR KITCHEN
HOW TO FOLLOW RECIPES
BASIC COOKING TECHNIQUES
LEARN HOW TO USE YOUR KNIVES
LEARN THE DIFFERENCES BETWEEN BOILING,
HEATING, AND SIMMERING
LEARN THE DIFFERENCE BETWEEN BAKING AND
BROILING
LEARN HOW TO USE ALL OF YOUR APPLIANCES
COMMON COOKING TERMS AND WHAT THEY MEAN
SUMMARY
8. CREATING A COMPLETE MEAL
NUTRITIONAL CONSIDERATIONS
GETTING ADEQUATE PROTEIN
GETTING ENOUGH IRON
EAT FOODS RICH IN B-VITAMINS
GETTING ENOUGH CALCIUM
GETTING IT RIGHT
SUMMARY
9. EATING OUT AS A VEGAN
VEGAN FRIENDLY CUISINES
SUMMARY
10. RECIPES
BREAKFAST
PANCAKES
OATMEAL OR CEREAL
VEGAN SPICED CARROT MUFFINS
SALADS
VEGAN CAESAR SALAD
SOUTHWESTERN RICE & BLACK BEAN SALAD
CLASSIC SALAD
APPETIZERS & STARTERS
BLACK OLIVE HUMMUS
CLASSIC MINESTRONE SOUP
SPICY BUFFALO CAULIFLOWER ‘WINGS’
RAW VEGAN GRANOLA BARS
VEGAN CHEESE DIP
MAIN COURSES
RAW TACOS W/ SPICY NUT CRUMBLE & SWEET CORN
CEVICHE SALSA
VEGAN LENTIL TACOS
SWEET POTATO, CHICKPEA, AND QUINOA VEGGIE BURGER
WRAPS & BURRITOS
VEGAN MEATLOAF
ITALIAN LAYERED VEGETABLE CASSEROLE
HEALTHY VEGETABLE CASSEROLE
QUINOA STUFFED PEPPERS
SIDE DISHES
SOUTHERN CORNBREAD STUFFING
RAW SWEET AND SPICY ASIAN BLOOMED WILD RICE
SOUTHERN STYLE COLLARD GREENS
VEGAN MAC-N-CHEESE
DESSERTS
VEGAN BROWNIES
GRAIN-FREE PEACH CRISP (VEGAN, PALEO)
RAW VEGAN CHEESECAKE
SWEET POTATO PIE WITH A MAPLE QUINOA CRUST
THINGS TO DO WITH FRESH FRUIT
11. WHERE DO YOU GO FROM HERE?
WEBSITES
12. VEGAN COOKING CHEAT SHEET
COOKING REPLACEMENTS
EGG REPLACEMENTS
MILK REPLACEMENTS
BUTTER AND LARD REPLACEMENTS
CHEESE REPLACEMENTS
SALT REPLACEMENTS
BUTTERMILK REPLACEMENT
SUGAR REPLACEMENTS
MEAT REPLACEMENTS
COMMON INGREDIENTS USED IN VEGAN COOKING
WHOLE GRAINS
NUTS & SEEDS
LEGUMES
NUTRITIONAL CONSIDERATIONS
GETTING ADEQUATE PROTEINS
GETTING ENOUGH IRONS
GETTING ENOUGH CALCIUM
GLUTEN FREE COOKING
VEGAN COOKING APPLIANCES & UTENSILS
THE FUNNY THINGS MEAT EATERS WILL SAY ONCE
YOU BECOME VEGAN
INTRODUCTION:
What This eBook Will Cover

L
et’s face it: As many advertising and sales people know, you can never be too
skinny, too beautiful, or too rich. We all want to want to live longer, healthier
lives, and if we can do that without aging, gaining weight, causing harm to the
environment, or spending lots of money, that would be great!

Now what if I told you that you could do that? Eating a vegan diet can slow
down the aging process, help you lose or maintain weight, shrink your
environmental footprint, and you can even do all of that without spending lots of
money. I know what some of you are thinking; a vegan diet may be a bit
extreme, you love meat, can’t live without cheese and God forbid someone take
away your Rocky Road ice cream. It’s okay, don’t worry. I’m not asking you to
give it all up at once, or even for a lifetime. The good news is that many of you
are at least curious about the lifestyle, or already are vegetarians or vegans, since
you were brave enough to read a book with the word “vegan” on the cover. I just
hope this book opens you up to trying some new things, and I encourage you to
test what you learn by doing a 20-day vegan diet and seeing how you feel.
Don’t just take my word for it, try it yourself—and who knows, you may be the
next ‘unexpected vegan!’ Here is what this book will cover to help you get
started:

The basics on being vegan and why you should do it

What being vegan can do for your health, especially if you have special
nutritional needs such as diabetes or high cholesterol.

An overview of typical ingredients used in vegan cooking.

A list of substitute ingredients to use when following recipes to fit your
dietary needs.

A list of hidden ingredients to avoid while eating a vegan diet.