Feature photo by sonicwalker. Photo above by maureen_sill.
No vegan kitchen is complete without these items.
There are dozens of reasons to eat vegan (a diet excluding all animal products including eggs and dairy). You love animals; wish to shrink your carbon footprint, or seek a healthier diet. But are any of these reasons going to cook you a tasty and filling dinner tonight?
If you’re all lost in the supermarket when it comes to cooking compassionately then memorize the following article…or perhaps just read along, get psyched to do a little shopping and take to heart that building a vegan kitchen is a lifelong experience.
1. Take Stock
Before turning the kitchen into a mean-vegan-cooking machine, step back and look at what’s already there. You already may possess a small ransom in herbs and spices, a bottle of good olive oil or a chef’s knife (from mom or former roommate) hiding in the cutlery drawer. Toss old milk cartons to make room for delicious non-dairy milks (soy, almond or rice to start).
It’s time to develop the habit of label reading, starting with what’s in the cupboards. Pass on any opened non-vegan mixes, chips or cookies to your friends and donate unopened goods such as meaty soups or mac n’ cheese boxes to a food pantry.
Photo by KRob2005.
2. Pack it with Protein
Canned beans, vital wheat gluten, nuts and whole grains all are excellent sources of protein that can be readily stashed. You’ll never feel amiss for something in the “center” of the plate with a batch of homemade baked falafel or chickpea patties. Walnuts and cashews are delicious ground and sprinkled on pasta or vegan pizza.
There’s a whole world of vegan “dairy” to laden those refrigerator shelves with. Vegan cheeses can be hit or miss so ask for recommendations online or from vegan friends. Vegan yogurts are improving every day, with even soy-free varieties made with coconut milk!
3. Friendly Fats
At last, some good news: fats can be good for you, providing they’re minimally processed veggie fats such as canola, avocado and extra virgin olive oil. A healthy fat collection should include omega 3 fatty-acid staples like flax seed oil and hemp seed oil for heart and brain happiness (keeps skin and hair gorgeous too).
Unprocessed coconut oil is no longer a bad guy in the healthy fat scene. Enjoy unrefined coconut oil’s tropical fragrance in Indian curries or chocolate desserts.
4. Beyond the Pepper Shaker
Herbs and spices play a key role in delicious vegan cooking. Thyme and oregano are favorites in not just pasta sauce but also on potatoes or rubbed onto olive oil slathered flat bread.
Lemon pepper makes everything taste amazing, from popcorn to pumpkin soup. Look to traditional spice blends beyond our boarders, such as harissa, za’atar and Jamaican curry powder.
And no vegan pantry is complete without nutritional yeast! Nutritional yeast (not to be confused with Brewer’s yeast) lends a savory, full-bodied and dare say cheesy flavor when sprinkled on warm foods. It gravitates toward popcorn but it’s just at home sprinkled on pasta, rice, mashed potatoes or used to spike satisfying meatless gravy.
Photo by val’sphotos.
5. Did I Mention Vegetables?
Yeah, those. It’s surprising how many vegheads avoid the obvious. Veggies provide flavor, fiber, vitamins and even some protein! Old warhorses like broccoli become extraordinary when sautéed with olive oil, garlic and sprinkle of lemon.
Ban boiling altogether and embrace the wonders of roasting veggies instead (brushed with oil and herbs); string beans; carrots; Brussels sprouts and even cauliflower become mouthwatering. Don’t toss out that grill just because meat is off the menu: asparagus, eggplant, tomatoes and even pre-cooked potatoes love a good grilling.
6. Comfort & Convenience. Even Vegans Like That
There are days when the idea of cooking after an endless work day will make you cry. Vegan comfort foods, found in supermarkets or gourmet/natural markets everywhere, are here to stop those tears. Some favorites: “California” style veggie burgers made with whole grains, dairy-free ravioli, bean & veggie burritos, cheeseless pizzas, veggie rice bowls and pastas of all kinds.
Nothing in the ‘fridge except leftover rice or quinoa? A little oil, scallions and chopped veggies transform forgotten grain into great fried rice.
7. A Bowl of Fruit, Really
Fresh, seasonal fruit made readily available will make a difference in the quality of your snacking throughout the day. In the fall reach for local apples, pears and easy-to-peel Clementine oranges.
Summer brings boatloads of tender nectarines and plums. Bananas do their dance of deliciousness year-round. Keep your eyes peeled in the spring and early summer for those antioxidant-bursting berries like raspberries, strawberries and blueberries.
Photo by VeganWarrior.
8. Tofu, Tempeh, Seitan and You
Do not fear the soybean. Soy is an excellent, affordable and common source of high quality protein. The key is balance: alternate soy-based meals with those using beans or nuts. Tofu and tempeh (a tasty fermented soy food) are long-standing vegetarian favorites.
Seitan, made from wheat protein, is non-soy contender with a meat-like chewiness that’s dreamy grilled or pan-fried like a steak.
9. Come Fry with Me: Get the Gear
Still cooking with that burned non-stick pan from your college years? Do yourself a favor and splurge on a cast-iron skillet, a high-quality non-stick pan (not all are created equal!) and a lidded soup pot with a heavy base.
Quality utensils complete the picture; look for wooden and silicon long handled spoons, spatulas and tongs. And even if you never whip up a batch of vegan peanut butter oatmeal cookies with chocolate chips (and why not after eating all your vegetables?), good cookie sheets will prove essential for roasting and baking a variety of foods.
10. Hire a Guide
A guide could simply be a great cookbook (check your favorite online book purveyor for reader favorites) or spending time with your favorite vegan who loves to cook. The Internet is a virtual buffet of vegan recipes, so seek out blogs and websites that make your tummy rumble.
I’ve been baiting you with hearty vegan eats throughout this article, so if you’re hungry, ready to hit the kitchen and not sure where to start then it’s time to get yourself a guide!
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18 Comments... join the discussion!
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Three cheers for seitan! Vegan cooking rocks–thanks for the tips!
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all i can say is that the last photo of whatever the hell that is should be enough to kick any food-loving vegan back to their senses. but somehow i doubt that would work. also i don't think there is such a thing as a food-loving vegan.
but seriously though, that has got to be the most disgusting meal i have ever seen. i feel pretty bad for you guys.
i hope avoiding the guilt is worth it.
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Wow, somebody's mother obviously never taught them that rule about insulting other people's meals!
I've never understood the knee-jerk hostility towards people who opt out of meat.
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In my opinion, you have to love food to be a vegan. It requires an intimate knowledge of what your food is and where it comes from, as well as utilization of exotic spices and flavor combinations that go unexplored in non-vegan cuisine.
I'm actually not a vegan (by any stretch of the imagination), but I enjoy vegan dishes when done well more than their non-vegan counterparts.
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I must say I don't have a knee jerk reaction to people who opt out of meat – just to that photo! it looks like it's there in order to show how delicious vegan food can be… sorry but it does NOT look appetizing (if a vegan thinks it is, then i beg to differ about your love of food). in fact i love vegetables, fruit, and am not a huge lover of meat in general, but it's when vegans start making fake meat (presumably what is in that photo) that i get worried. or when they say they love food but can live with out cheese (one of the earth's great gifts imo) and butter (croissants made with margarine or some veggie oil must taste really vile)… not a knee jerk reaction at all, but one that i've made after many years. there's nothing wrong with having a certain lifestyle and a certain set of morals, i can respect that, but you will never convince me that you're lovers of food. sorry!
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Have you ever tried "fake meat" as you call it? I just don't know how you can assume a huge group of people can't possibly love food, when (I assume) you haven't tried the food they eat…
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Tasty! Love this post. Thanks!
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PLEASE help. I do not understand the advantages of veganism?? Have been a vegetarian (n0 eggs either) for 19 years but I still do not understand the whole vegan thing. Seems sort of over-the-top??
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This is a very well written article. Thank you for the information. You made it clearly easy to adapt to this way of eating at whatever level.
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It's surprising how often I forget about just roasting veggies! Like you say, it's so simple and tasty. Thanks for the great article.
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Hi,
All very well and good…. but is that a can of Pringles on the countertop in that photo? Can you say chemical bomb? Vegan or not, that stuff belongs back in the Frankenstein lab it was created in, not in a human diet.↵ -
I'm not a vegan or a vegetarian, but I really love all these suggestions– even the tempeh, tofu, and seitan, all of which have been in my diet at one time or another. And vegan food can be incredible– my husband, a private chef, made a five course Vegan holiday dinner for a family a couple years ago and it was so delicious it blew my mind.
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switching to a vegan lifestyle is the best decision i made
thanks for this post! what is up with the can of pringles though?
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In my 30’s I began getting large benign breast cysts. This continued with several mamograms, ultra sounds, painful aspirations. The doctors did not figure it out, but my husband and I did. Within two weeks of quitting dairy completely, the large cyst disappeared.
For quite awhile, we have also quit meat. We still eat cage free eggs on occasion and seafood, lots of vegies.
Isn’t it ironic that the Run for Breast Cancer the Cure, is sponsored by the dairy industry??? Vegan or Vegetarian is a very wise way to better health for a longer and better life.
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I am also a vegetarian and my body has never been in a very good shape. Being a vegan can really make you much heathier.-,~
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i like to add herbs and spices on the foods i cook.-’-
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I must admit that at first, when i started to go vegetarian, I only did it to be different, make a statement. Well, the thought also sounded cool.
Now I realize that I do feel a lot better & healthier. Now I’m trying to go vegan. Contrary to popular belief, vegetarians aren’t weak & the food do taste really good. You just have to make sure that you get all the nutrients you need. The herbs & spices also really do make these dishes really tempting.
These are really good tips. This will make going vegan a lot easier. Thanks!↵
