FOOD & INGREDIENTS
make yourself some nummy treats!
|What do vegans eat?
I don't know about you, but this vegan eats a bunch
of different food. Here's a list of the staple meals
and ingredients that are purchased in my home, and go
to feed 2 vegan adults.
Please note: Some of this is "healthy" while
some is "junk food", so don't use this
as a nutritional planner
. I am always learning
more about good vegan nutrition, but I do know
all of these
foods are friggin delicious. For an even better list
check out What
the hell does a vegan eat anyway?
For vegan recipes check out my website suggestions
Fresh Fruits & Veggies -
I can not over state how delicious and healthy
these are. If you're eating
lots of processed and cooked foods, it will take a while for your
taste buds to remember what REAL food tastes like- about 3 weeks of avoiding those foods-
but shortly after... you'll want to eat raw carrot
apple slices, cauliflower florets, corn on the cob, and cabbage salads
like nobody's business. This is the mainstay of our diets.
Fresh Juice - My Champion Juicer has proven to be the 2nd most useful kitchen tool (behind the food processor) and I use it several times a week to make fresh fruit and veggie juice. Carrot + apple + kale is my fave but I also love to juice up whatever organic in-season stuff is available at the farmers market.
Corn Chowder - Essentially
just potatoes, corn, a splash of soy milk, and spices.
Easy, healthy, and so yummy!
Texas Fries - spicy fries
smothered in a can of vegetarian chili and an assortment
of canned beans, fresh veggies, hot sauce, and spices.
Creative Leafy Green Salads -
salads. I know, right? Stereotypical vegan diet to some. But I'm not talking about some weak "garden salad" with a pitiful cherry tomato on a bed of iceburg lettuce. I refer to huge, luscious, colorful, nutritionally dense bowls of yum based on leafy greens like spinach, chard, etc. You can put nearly anything into a salad, but you want to include all the 5 tastes (salty, spicy, sour, sweet, bitter) to make it amazing. As a long-time creative cook I first scoffed at salad recipes, but trust me, try a handful of these and you'll see what an art salads can be.
Pizza - Start with Trader
Joe's pre-made pizza dough (in 3 yummy flavors), top
with sauce, and an assortment of "cheesey" toppings
and veggies. I like nutritional yeast, corn, pineapple,
and squash on mine.
Tofu scramble - We have perfected a scramble recipe over the past several years; curry spices, garlic cloves, salt, extra firm tofu, 2 small potatoes w/ skins, pinches of brown sugar, onions, diced red and/or bell peppers, frozen corn, and can of garbonzo beans. Sprinkle with flax seeds and hot sauce and put on a whole wheat tortilla that has a thin coat of almond butter on it. This knocks our socks off but experiement with your own version!
Nut & veggie patés -
Start with any raw nut, any "moistener", and get creative.
For example: raw pecans, orange juice, and
dates all done up in the blender and spread on sprout
toast or teeny crackers. Every week we make Valya's Spicy Almond Cheese with leftover almond milk pulp, and another recipe that tastes almost just like pizza! We dip veggies or baked chips into these or make a "quesadilla".
Bean Dips - Hummus (a chickpea paste)
goes good with fresh pita bread, baked chips,
veggies, or just about anything to dip in it. But don't stop there; get any bean and you're halfway to an amazing dip. A Taste of Vitality has so many excellent recipes.
Baked Squash - slice almost
any kind of squash in half, bake face down, and top
sauce, or margarine, brown sugar, and/or pure maple
Decadant Fruit Smoothies - Peachy Keen and fozen bananas + almond milk + lemon juice & zest + vanilla + dates + carob are our favorites. Basically fruits plus other flavorful ingredients rather than adding ice chunks or soy milk.
Hearty no-cheese nachos
- A layer of tortilla chips covered in refried beans,
black beans, corn, chickpeas, and hot sauce. Optional:
add mac & "cheese" sauce!
Hot Cereals - Oatmeal can be so amazing when you add a few ingredients! I like to use fruit juice instead of water and add raisins, flavored stevia, and fruit to mine. Other super whole grains like amaranth, barley, and whole wheat can be prepared similarly.
Cold Cereals - Whole grain cereals with low sugar are the perfect way to start your body off for the day. Amaranth flakes with strawberries or banana with almond milk is the best!
Chickpeas - Lots of Indian spices, some olive oil,
and a can of chickpeas served over rice.
Curried Veggies - Coconut
milk + spices + veggies.
Frozen Potatoes - Fun occasional treat. We get fries or tater tots as long as they don't contain trans fats. All brands at a health food store should be OK.
Mac & "Cheese"
- A nutritional yeast version of this favorite meal.
The sauce is good for a million other foods as well.
Good (aka: Colby Cheese Dip) -
Get's its name from UCB
episode #307, and is sort of the
gourmet cousin to Mac
& Cheese sauce. VERY GOOD chip dip.
Bread And - Top
sprouted grain bread with anything for an immediate
snack. I love it with tahini, apple butter, margarine
+ nutritional yeast + garlic salt, all fruit jelly, nut butter + raisins, maple
Sweet Mash - We really
love potatoes, and this is a sweet variation of regular
mashed potatoes that contains lower GI sweet taters and coconut
Veggie Burgers - The frozen
patties kind. Excellent when topped with teriyaki sauce,
lettuce, and a pineapple slice.
Other faux meats - Nice
for an occasional treat, but watch out for those ingredients.
Lots of silly companies add egg whites and dairy and
Hot Soy or Almond Cocoa - Creamier
than the regular stuff. I like a cup of this before
Ice Cream - I won't lie, I adore non-dairy ice cream. It's much higher in sugars than I am after, but I still loves me some Rice Dream Mocha Pies! Sometimes I will get a half pint (or 2) of whatever vegan ice cream is on sale because my local health food stores have so darn many choices. I make lots of recipes from the Vice Cream book, too, and you don't even need an ice cream maker!
Bread - Moist, flavorful, and uses a ton of yummy
Bread - This version is preferred by omnivores
and vegans alike. Sugar rush!
Cookies - These
are sort of spongy, very light, and are heavenly with
Fluffy Cranberry-Orange Cookies - Lightly sweet & fruity with wonderful puffy mouth-feel to them!
|INGREDIENTS (organic whenever available)
Almond Milk: homemade from raw almonds and water (and sometimes dates or agave)
100% Fruit Juice: orange, apple, or whatever mix is on sale
Soy Milk: vanilla Wild Oats brand
Fresh Veggies: carrots, broccoli, summer & winter squash,
cauliflower, zucchini, cabbage, onions, bell peppers, corn on the cob, sweet potatoes, spinach, kale, celery
Fresh Fruits: bananas, apples, peaches, nectarines, strawberries, plums, pluots, dates, oranges, lemons, limes, grapes, blueberries, tomatoes
Raw Nuts: almonds, avocados, cashews, pecans, walnuts, pumpkin, pinenuts
Beans: canned garbanzos/chickpeas, black beans, northern
Grains: bulk oatmeal (slow cooking), amaranth, quinoa, whole wheat couscous, barley
Tortillas: whole wheat Wild Oats brand & sprouted Food For Life brand
Bread: sprouted grains by Food For Life
Frozen Veggies: mixed, peas, corn, potatoes/fries
Soy Margarine: Earth Balance brand
Nutritional Yeast: bulk B12 enhanced
Egg Replacer: Ener-G brand powder, applesauce, silken tofu
Rice: brown & parboiled
Tofu: extra firm & silken
Raw Carob Powder
Coconut Milk: canned
Chips: baked corn tortilla or baked potato
Nut Butter: almond & peanut mostly or whatever is on sale
Oils: extra virgin olive, toasted sesame, and safflower
Condiments: pure fruit jelly, ketchup, mustard, soy sauce/liquid amino
acids, lemon juice, homemade dressings (occasionally store bought)
Sweeteners: agave nectar, dates, raisins, blackstrap molasses, maple syrup, stevia powder, flavored liquid stevia, evaporated cane juice
Spices: turmeric, cumin, coriander, asafetida, cardamom, ginger, cinnamon, cayenne/white/black
peppers, garlic cloves, garlic powder, garlic salt, salt+pepper,
dill, "poultry" seasoning, sage, nutmeg, allspice, cloves, dry mustard...
One more little note... As of about Summer 2005 we have started to eat mostly foods in their natural state. More than 50% raw fruits and veggies with some nuts and grains. This is NOT inherently part of a vegan diet. Veganism's only aim is to minimize animal suffering, but we choose to follow a largely raw/living food diet because it makes our bodies feel good and we believe it is the healthiest way to eat. Living-Foods.com has some great info for raw food n00bs.