Vegan 101
Vegan 101 Everything you always wanted to know, plus more, about the incredible veg lifestyle. Veganism’s moment has arrived. No longer a counterculture movement synonymous with “hippie” and “treehugger,” this healthy, compassionate lifestyle is being embraced by the mainstream as a smart, thoughtful, and sensitive step toward a sustainable future—for humans, animals, and the environment. And never has cruelty-free living been as easy as it is right now.
The Veg Web team has put together 10 guides to help you transition to a healthy (and fantastic!) vegan lifestyle. We’ll show you how to bake, which cookbooks to stock in your kitchen, and tips and tricks for dining out without the meat. This we can say with conviction: Living veg is easy. It’s also fun, compassionate, and earth-friendly. Now is the time to go vegan. Happy eating!
WEB GUIDE TO GOING VEGAN
Taking the leap into the vegan lifestyle can be one of the most rewarding experiences of your life. Here's the hows, whats, and whys of becoming an awesome vegan.
Do it for your health
The first question vegetarians were once predictably asked by curious omnivores was, “Where do you get your protein?” Thankfully, it’s widely acknowledged that meeting your optimal health needs on a veg diet is easy as pie and that, in fact, most Americans consume too much protein. So many plant foods in regular circulation at your local grocery store or farmers’ market are loaded with protein, including corn, potatoes, bananas, avocados, rice, and peanuts. Other popular veg-nutrition-related myths have been laid to rest by leading health experts, so we no longer need fear such things as calcium, iron, B12, or omega 3 deficiencies. With a balanced diet rich in vegetables, grains, fruit, nuts, and seeds, veganism is a healthy lifestyle choice for everyone.
It’s a fact that vegans have a lower risk of obesity, cardiovascular disease, stroke, hypertension, diabetes, certain cancers, kidney disease, and gallstones than their carnivorous counterparts, and because animal products are the only sources of dietary cholesterol, plant-based diets are naturally heart-healthy. Vegans’ blood cholesterol levels are typically 35 percent lower than those of omnivores, and by eschewing animal protein, you won’t need to worry about calcium loss that’s attributable to high-protein diets.
Weight watchers will be glad to learn that vegans have a lower body-mass index (BMI) than omnivores, and a common experience among people transitioning to veganism is that they immediately shed a few pounds, have more energy and stamina, and generally feel better having made the leap from meaty to meat-free. Best of all, perhaps, is that vegans live, on average, six to 10 years longer than meat-eaters, which gives us more time to have fun with our friends and families, eat amazing food, and continue work that’s important to us. And did we mention we’ll have more time for enjoying vegan ice cream?
Do it for the environment
Carbon offsetting is de rigueur among today’s eco set, but if you’re already veg, there’s no need to buy into the notion of extenuating your personal greenhouse gas emissions by paying for pricy carbon credits. By merely eliminating meat and dairy from your diet, you’re already doing more for the environment than if you were to exchange your gas-guzzling SUV for an eco-friendly hybrid.
When the UN released its 2007 environmental report, many were shocked to learn that industrialized animal-agriculture, commonly referred to as factory farming, is responsible for more greenhouse-gas pollution than all the world’s automobile emissions. Livestock production also accounts for more than eight percent of global water use, and is the number one cause of water pollution worldwide. When you consider that 64 percent of the world is expected to feel the stress of water shortages by 2025, going veg just makes sense.
As countries around the globe continue to industrialize and develop, the demand for meat increases. Sadly, 70 percent of what was once Amazon rainforest is now used for grazing animals, and with each tree that disappears, the earth’s ability to absorb carbon dioxide from the air diminishes, placing a higher environmental toll on our already-burdened planet. A close examination of the big environmental picture and the role that animal agriculture plays in global warming will have you swapping that hamburger for a soy dog in no time.
Do it for the animals
If you love animals, adopting a veg lifestyle is the most profound way to align your actions with your ethics. Just like dogs and cats, the 10 billion pigs, chickens, turkeys, sheep, cows, goats, and other animals slaughtered for food each year in the United States are sentient beings who deserve to live their lives free from pain and suffering. Today’s factory-farming methods, however, don’t allow them even these basic rights.
In the United States, the federal Humane Slaughter Act stipulates that cows should be killed humanely by being stunned by a mechanical blow to the head to render them unconscious before being strung up, yet assembly lines often process 400 cows per hour, resulting in live cows being dismembered, which is definitely not humane. The grim trend continues for chickens.
Ninety-eight percent of egg-laying hens in the United States exist in overcrowded wire battery cages, where they can’t preen themselves, perch, flap their wings, or even walk. New legislation is being introduced in several US states to allow our feathered friends some basic rights, but there really is no such thing as a “cruelty-free” egg or “humanely-raised” chicken.
The road to vegetarianism is often taken in baby steps, and eliminating fish from your diet might be the final phase before going flesh-free for good. Fish feel pain, too, and deserve our consideration. They have complex social structures and can even recognize specific shoal mates. Some fish will eavesdrop on their neighbors, and others employ tools—such as the South African fish who carry their eggs to a safe spot using leaves. If saying goodbye to your beloved tuna-salad sandwiches brings a tear to your eye, cry no more: Faux fish—yes, even tuna—awaits you at the nearest well-stocked natural-foods store.
WEB GUIDE TO THE PROTEIN & CALCIUM MYTH
Protein and calcium come from hundreds of plant-based sources. Following are some facts to combat the fiction.
Protein
“Where do you get your protein?” is easily the most common question vegans are asked. Protein naturally occurs in hundreds of plant-based foods, such as beans, nuts, and grains. Two tablespoons of peanut butter, for example, has eight grams of protein; one cup of cooked lentils provides 18. According to the US Department of Agriculture (USDA), the Recommended Dietary Allowance (RDA) of protein for the average American man and woman are 56 grams and 46 grams, respectively; on average, Americans eat almost twice those amounts. As long as we consume enough calories from a variety of foods, protein needs are easily met. Elephants, cows, gorillas, horses, and hippopotamuses are all herbivores—and they get all the protein they need from plant-based foods.
Calcium
The only way to build strong bones is to drink cow’s milk by the gallon, right? Despite the fact that certain industries have built entire ad campaigns around that very premise, the link between dairy consumption and bone strength has been scientifically disproved again and again.
Nuts and seeds, tofu, beans, leafy greens, dried fruit, and other myriad foods contain ample calcium, and many plant sources are actually better absorbed by the body than the kind found in cows' milk. Even if your veg diet isn't pristine, it's easy to get enough calcium from fortified vegan sources like cereals, juices, energy bars, and soymilk.
There’s a reason why roughly two-thirds of the world has difficulty digesting milk—cow’s milk is meant for baby cows to rapidly gain weight during its early stage of life. And who wants the growth hormones, antibiotics, pus, saturated fat, and cholesterol found in cow’s milk anyhow? If you’re worried about building better bones, forget the cow’s milk and pile your plate high with leafy greens and whole grains.
WEB GUIDE TO NON-DAIRY MILK
Milk might be a dish best served cold, but that isn’t stopping non-dairy milk’s popularity from being white hot. The Wall Street Journal recently reported that sales of non-dairy milks have exploded in recent years, and are expected to keep growing. Made from nuts, grains, beans, and seeds, there are options for every palate and price point. Below is a handy guide for those looking for a sauce thickener, the best coffee creamer, or just wanting to kick the dairy habit.
So-y Delicious
Perhaps the most well known of the milk alternatives, soymilk was first documented being made by the ancient Chinese as early as 220 AD. A popular alternative to cow’s milk because of its high protein content and low levels of saturated fat, soymilk, like all plant-based foods, contains no cholesterol. Soymilk makes a great creamer and base for milkshakes or smoothies.
Nuts for Almond Milk
Almond milk, which is quickly gaining popularity with grocery store shoppers, is often the least expensive non-dairy milk. Its mild, nutty taste enhances morning coffee and is perfect for cookie-dunking. It is also the least caloric of the bunch at around 60 calories per one-cup serving and is a great source of calcium, magnesium, and vitamin E. It’s even easy to make at home.
Loco for Coco(nut)
Thick, smooth, and perfect right out of the carton, coconut milk is made when the meat of a coconut is blended with water. The thicker consistency, which makes coconut milk a great substitute for whole milk, is attributed to its higher fat content—there are five grams in a one-cup serving. Make sure to get it out of the carton though—canned coconut milk has been used in many tropical cuisines for centuries to create delicious curries and desserts but is higher in fat and harder to gulp from a glass.
Healthy Hemp
No longer just a hippie buzzword, hemp milk (made from hemp seeds that are soaked and ground with water) is a healthful alternative to dairy. Unlike other substitutes, hemp milk contains all ten amino acids, providing a complete protein in a glass. Additionally, hemp milk contains omega-3s, calcium, and iron. While harder to find than some of its counterparts, hemp milk is nutty, earthy, and provides a serious nutritional bang for your buck.
Grain on the Brain
Rice, oats, spelt, rye, and quinoa are but a few of the grains that are now being made into milk. While these milks are higher in carbohydrates and lower in calcium and protein than soymilk, those who enjoy grain milk’s thin texture and light taste can find many brands which are fortified with vitamins and minerals including calcium and vitamin B12. Great in a bowl of cereal or oatmeal, grain milk is a perfect choice at morning meals.
WEB GUIDE TO EGG REPLACERS
Massive egg recalls due to salmonella contamination? Disgusting. Rising egg prices and industry scrutiny? Deserved. Supporting the egg industry isn’t worth your money or morals, especially when alternative options abound. If the risk of salmonella poisoning isn’t a convincing enough reason to swear off eggs, consider the inhumane treatment of hens on factory farms. While going cage-free is a step in the right direction, cutting out eggs completely is the best decision for both your health and the environment. With ingenious bakers developing delicious vegan versions of traditional favorites, herbivores can enjoy eggless foods like never before. From flax seeds to tofu omelets, the innovative world of egg substitution is well within reach—and no one will ever know the difference.
Ener-G Egg Replacer
This long-time baking favorite is a simple way to replace eggs in your recipes. Made from potato starch, tapioca flour, and leavening agents, it helps to bind and leaven baked goods. Whisk together 1-1/2 teaspoons with 2 tablespoons warm water until frothy!
Ground flax seeds
Egg replacing in baking can be a lot more creative than relying on boxed egg replacer. When veganizing muffins, cookies, and cakes, a good go-to egg substitute is ground flax seeds. Cheap and nutritious, when blended with a little bit of water—three tablespoons of water to one tablespoon of ground flax yields about one “egg”—flax creates a mixture that binds baking ingredients together.
Bananas
When making banana bread and other cakes containing bananas, the fruit itself has binding qualities and can stand in as an egg replacer. For every egg you need, simply mash or purée 1/2 banana.
Eggless brunching
Fancy a delicious brunch without the eggs? It’s time to create your signature tofu scramble! Experiment with various recipes, spices, and add-ins—everything from shiitake mushrooms, sun-dried tomatoes, and fresh spinach will wow friends and family. For a unique twist, add a 1/2 teaspoon of kala namak—also called black salt despite being pink in hue—which adds a sulfuric taste similar to eggs. And don’t forget to peruse the frittata, scramble, and brunch recipes found right here on VegWeb!
Want more egg substitutions? Try any number of the following:
Baking powder & baking soda
1 egg = 1-1/2 tablespoons baking powder + 1-1/2 tablespoons warm water + 1-1/2 tablespoons oil (use = leavening)
1 egg = 1-1/2 tablespoons baking powder + 1 tablespoon warm water + 1 tablespoon apple cider vinegar (use = leavening)
1 egg = 2 teaspoons baking soda + 2 tablespoons warm water (use = leavening)
1 egg = 2 teaspoons baking soda + 2 tablespoons warm water + 1/2 teaspoon oil (use = leavening)
1 egg = 1 teaspoon baking powder + 1 teaspoon vinegar (use = leavening)
Flour
1 egg = 1 teaspoon soy flour + 1 tablespoon water (use = binding + moisture)
1 egg = 3 tablespoons water + 3 tablespoons flour + 1-1/2 teaspoons vegetable shortening, + 1/2 teaspoon baking powder (use = leavening)
Fruit
1 egg = 1/4 cup applesauce or puréed fruit (use = binding and moisture)
1 egg = 1/4 cup pumpkin purée or squash purée (use = binding and moisture)
1 egg = 1/4 cup apricot or prune purée (use = binding and moisture)
Nuts & seeds
1 egg = 3 tablespoons nut butter
1 egg = 1 teaspoon psyllium seed husk + 1/4 cup water (let stand 5 mintues; use = binding and moisture)
Soy
1 egg = 1-1/2 tablespoons lecithin granules + 1-1/2 tablespoons water + 1 teaspoon baking powder (use = leavening)
1 egg = 1/4 cup silken tofu (use = binding and moisture)
Starch
1 egg = 2 tablespoons arrowroot + 1 tablespoon water (use: binding and moisture)
1 egg = 2 tablespoons corn starch + 1 tablespoon water (use: binding and moisture)
1 egg = 2 tablespoons potato starch + 1 tablespoon water (use: binding and moisture)
1 egg = 1-1/2 teaspoon tapioca/corn starch + 1-1/2 teaspoon potato starch + 1/8 teaspoon baking powder + pinch xanthan gum + 3-1/2 tablespoons water + 1 teaspoon oil (whisk to froth; use = leavening)
Other
1 egg = 1 teaspoon yeast dissolved in 1/4 cup warm water (use = leavening)
1 egg = 3 tablespoons vegetable oil + 1 tablespoon water (use = moisture and binding)
1 egg = 3 tablespoons vegan mayonnaise (use = moisture and binding)
1 egg = 3 tablespoons mashed beans (use = moisture and binding)
1 egg = 3 tablespoons mashed potatoes (use = moisture and binding)
Egg white substitution
1 egg white = 1/4 teaspoon xanthan gum + 1/4 cup water (let stand 5 minutes, then whip; use = leavening)
Egg yolk substitution
1 egg = 1-1/2 tablespoons lecithin granules + 2 teaspoons water (use = moisture and binding)
WEB GUIDE TO VEGAN BAKING
Vegan cakes, cookies, and pies have been never more delicious, and we want to share with you how it’s done. To take the mystery out of baking without eggs and dairy, we went straight to one of the sweetest sweets experts around—Fran Costigan, a renowned vegan pastry chef in New York City. Here are Fran’s tips for baking up extraordinary vegan desserts.
Butter
What it does: In baking, butter adds flavor and a rich, sometimes spongy texture. It also helps baked goods rise evenly and adds to both the density and sweetness.
How to substitute: Butter is extremely easy to substitute in vegan baking. The simplest swap is margarine, and we don’t know any vegan baker whose refrigerator doesn’t include a tub of Earth Balance. Unrefined coconut oil (which is solid at room temperature) can add the thickness that butter would, and canola oil works in recipes with liquid sugars (think agave) or solid fats, such as ground nuts or chocolate in cakes. Vegan shortening works well with cookies, pie crusts, and frostings.
Milk
What it does: Milk adds flavor and richness and creates texture in baking.
How to substitute: Milk is a cinch to substitute in vegan baking, as many non-dairy milks already exist. Full-fat soymilk will help create the richness of whole milk, while rice milk is lighter. Almond milk can add a subtle almond taste, as can coconut milk, and both will contribute to the richness of a recipe. For added vanilla oomph, try vanilla-flavored non-dairy milk.
Eggs
What it does: Eggs add moisture and act as a binding agent in baking. They are also a leavening agent, helping food to rise during baking.
How to substitute: Milk might be the easiest ingredient to substitute, but a close second goes to egg substitutes. Ground flax seeds are a popular substitute that are also nutritious—three tablespoons of water to one tablespoon of ground flax seeds equates to one egg. Mashed banana and applesauce are other healthy alternatives that completely cut out the cholesterol eggs add to baking. And the popular Ener-G Egg Replacer powder sold in stores will work in most baked goods.
Honey
What it does: Honey acts as a natural sweetener. It also helps to brown your baked goods, adds color, and retains moisture.
How to substitute: Simply reach for other viscous liquids, such as maple syrup, rice syrup, or agave nectar. They add the same natural sweetness and contribute to the browning effects.
Cream
What it does: Cream creates a smooth and sometimes fluffy texture in baked goods. It adds richness, and can make for a satin-like quality.
How to substitute: The richness of coconut milk can make a good replacement for cream. For a homemade replacement, blend one-part cashews and one part water until smooth. There are also a variety of non-dairy creams and creamers on the market.
WEB GUIDE TO COOKING OILS
Without oil, there’d be so much missing in a vegan’s diet—the perfect vegetable sauté, marinated kale salad, fried mozzarella sticks … OK, so the last one isn’t a health monger’s number one choice, but it’s a delicious, occasional indulgence. Choices of oils are plentiful, so knowing which is healthiest, best for savory foods, or great in a vegan cupcake can be pretty tricky. Since not all oils are created equal, here’s a breakdown on how to best use each.
Avocado oil
This pick, pressed from avocadoes, is nutty and smooth. It’s also one of the healthiest oils, as monosaturated fat makes up more than half of the content. It’s not great for frying, so mix in a salad dressing to make the most of the avocado flavor.
Canola oil
Only consumed in its oil form, canola is a type of rapeseed, which is related to cabbage and Brussels sprouts. Canola is best used in baking or light cooking. It’s also good for cardiovascular health as it contains low amounts of saturated fats and has high omega-3 content.
Coconut oil
The New York Times dubbed coconut oil, which actually has more of a buttery consistency, the next biggest cooking ingredient due in part to being loved by vegans. Solid at room temperature and great as a butter replacement, coconut oil adds amazing flavor to baked goods. Drizzle it melted over popcorn and add sea salt for a delicious treat.
Corn oil
This is the most popular oil at fast food outlets for frying French fries, with nearly 70 percent of restaurant chains serving fries that contain corn oil. Though initially considered somewhat heart-healthy, researchers are now saying that corn oil’s comparatively high levels of harmful saturated fat make it one of the least healthiest oil choices.
Olive oil
The beloved Mediterranean liquid is one of the oldest culinary oils and is perfect for sautéeing, as a bread dip (with some balsamic vinegar), or in salad dressing. Extra virgin olive oil, made from the first olive pressing, is the most pure and least acidic version, while other olive oils tend to be refined or a blend of pomace oil and virgin olive oil. Packed with monounsaturated fats shown to lower cholesterol, olive oil has a relatively lower burning temperature, so don’t use it to fry on high heat.
Peanut oil
Peanut oil is one of the best oils for frying and sautéeing, because it stands well up to high heat. Made from one of America’s favorite nuts, this oil is relatively hearth-healthy, with its high monounsaturated fat content.
Safflower and Sunflower oil
The two flower oils are nutritionally similar, and both make for excellent baking fats as they are flavorless and colorless. They also stand up well to high heat, and are the most popular oils for making vegetable margarine. As for nutritional benefits, sunflower oil has high levels of vitamin E and some clinical studies have found safflower oil beneficial for coronary disease and cystic fibrosis.
Sesame oil
Like peanut, sesame oil holds well up to heat and is great for stir-fries. Sesame seeds are also full of antioxidants. While refined sesame oil is best for high-heat cooking, toasted sesame oil adds delicious flavor to Asian sauces and dips. Or pour it straight over edamame with soy sauce for a quick, nutritious snack.
WEB GUIDE TO STOCKING A VEGAN PANTRY
Shopping for your veg staples should be a fun adventure. Take the time to enjoy the color and aroma of your purchases, and relish the opportunity to broaden your culinary repertoire. Next time you head to your local farmers’ market, natural-foods store, or neighborhood grocery chain, take this handy list and rest assured you’ll always have something on hand to whip up a tasty plant-based meal.
Avocados
Bananas
Brown rice
Canned black beans
Canned chickpeas
Canned tomatoes
Dark leafy greens
Dried pasta
Flax seed oil
Fortified cereal
Frozen fruit
Hummus
Non-dairy milk
Nut butters
Nutritional yeast
Oatmeal
Olive oil
Pita bread
Quinoa
Raw almonds
Raw walnuts
Seasonal fruits and veggies
Tamari
Tofu
Tortillas
Veggie burgers
Whole-wheat bread
WEB GUIDE TO MUST-HAVE VEGAN COOKBOOKS
Lucky for us, there are more vegan cookbooks to choose from than ever before. The quality and quantity of available vegan recipe reads makes narrowing it down pretty much impossible, but we tried! Here are a few of our favorites.
1,000 Vegan Recipes by Robin Robertson
Robertson’s unbelievably comprehensive tome will keep you in irresistible vegan eats until the end of time.
Appetite for Reduction by Isa Chandra Moskowitz
Looking to save a few calories without giving up the flavor? This cookbook has your back.
Hearty Vegan Meals for Monster Appetites by Celine Steen and Joni Marie Newman
Need to feed a hungry mob? This book is filled with hearty recipes that’ll tame any tummy.
Joy of Vegan Baking by Colleen Patrick-Goudreau
Breaks down vegan baking and makes it accessible, interesting, and completely crave-worthy.
My Sweet Vegan by Hannah Kamisky
Will teach you to create inventive, intricate desserts to impress family and friends.
Vegan Diner: Classic Comfort Food for the Body & Soul by Julie Hasson
This cookbook takes the animal products out of the greasy spoon, but leaves you wanting for nothing.
Vegan Holiday Kitchen by Nava Atlas
This cookbook is filled with more than 200 delectable, completely doable recipes for every festive occasion.
Vegan on the Cheap by Robin Robertson
Want to save money without sacrificing your taste-buds? Look no further.
The Voluptous Vegan by Myra Kornfeld
Creative, mouthwatering, truly voluptuous recipes that fuses health with culinary mastery.
WEB GUIDE TO PESKY ANIMAL INGREDIENTS
Cookies, cheese, ice cream—most everything today is practically guaranteed to have a vegan version, or twelve. It’s still good to know, however, what pesky animal ingredients lurk in everyday products so they can be avoided. After all, who needs them?!
BBQ sauce
It can be easy to find vegan BBQ sauce, but be sure to check the label for any of the following: anchovies, chicken fat, rendered beef fat, beef extract, beef stock, eggs, and honey.
Beer
Some beers are fined before bottling using gelatin, isinglass (from sturgeon fish bladders), albumin (from eggs or dried blood), or casein/potassium caseinate (from milk products). Beer can also use glyceryl monostearate, an anti-foaming agent that sometimes is an animal derivative (pepsin), a heading agent that can be derived from pork. Check out Barnivore for today’s guaranteed animal-free brews.
Bread
Along with eggs, milk, butter, buttermilk, whey, and honey, bread can contain the following which may or may not be derived from animals: mono and diglycerides, exthoxylated mono and diglycerides, glycerides, sodium stearoyl lactylate, emulsifiers, and DATEM (Di-Acetyl Tartrate Ester of Monoglyceride).
Brown sugar
Many brown sugar producers make brown sugar by adding cane molasses to completely refined sugar (cane or beet). Cane sugar is either filtered through activated carbon or bone char. Brown sugar that is advertised as non bone-char processed can usually be found at natural food stores. Sucanat is a good alternative, since it is unrefined cane sugar that has not had the molasses removed.
Cereal
The usual suspects such as milk, whey, sugar and gelatin can often be found in cereal. One ingredient that is not so obvious is Vitamin D, which cereals are sometimes fortified with. Vitamin D without a subscript refers to either Vitamin D3 (cholecalciferol) or Vitamin D2 (ergocalciferol). Vitamin D3 may be derived from lanolin, a substance that is secreted by the sebaceous glands of sheep. Vitamin D2 is derived from fungal and plant sources.
Flour tortillas
Flour tortillas can contain lard, whey, and glycerides from animal or vegetable sources.
Maple syrup
Maple syrup requires an agent to reduce the foam on the syrup. This is done by adding a small amount of fat to the liquid. Vegetable oil is a common defoaming agent, but lard, milk, cream, butter, or a defoamer containing monoglycerides and diglycerides from either animal or vegetable sources can be used.
Margarine
Margarine can contain whey and other dairy derivatives, Vitamin D3 from animal sources, and mono- and di-glycerides from animal or vegetable sources. It’s no secret around VegWeb that we’re in love with the all-vegan Earth Balance!
Mayonnaise
Traditional mayonnaise contains eggs, but there’s a wealth of vegan mayos on the market that are completely animal-free and downright delicious. We’re huge fans of Vegenaise!
Powdered sugar
Also known as confectioners' or icing sugar, powdered sugar is granulated sugar that has been pulverized into a very fine powder, sifted, and mixed with cornstarch, flour, or calcium phosphate to keep it dry and to prevent caking. The source of the sugar can be either cane sugar or beet sugar. Cane sugar is either filtered through activated carbon or bone char, but beet sugar is not.
Sugar
Commercially-produced white, granulated sugar comes from either cane sugar or from beet sugar. Cane sugar is either filtered through activated carbon or bone char but beet sugar is not. Sugar that hasn't been filtered through bone char can usually be found at natural food stores. Additional alternatives include Sucanat (non-refined cane sugar that has not had the molasses removed), turbinado sugar (made by steaming unrefined raw sugar), Stevia, maple sugar (about twice as sweet as standard granulated sugar), and date sugar (an unprocessed sugar made from dehydrated dates). Liquid sweeteners such as brown rice syrup, pure maple syrup, agave syrup, malt syrup, and fruit juice concentrates can also be used.
Wine
Animal-derived ingredients used in wine making can include gelatin, isinglass (from sturgeon fish bladders), egg whites (or albumin), and casein. Animal blood used to be used to fine wine, but rarely anymore (it was declared illegal to use in European wines). Check out Barnivore for today’s guaranteed animal-free vinos.
Worcestershire sauce
Worcestershire sauce can contain anchovies and sugar, but vegan versions are available online and at many natural food stores.
WEB GUIDE TO DINING OUT
When eating out, head for Indian, Chinese, Vietnamese, Mexican, and Japanese restaurants for a bounty of veg options. Some of our favorite mainstream restaurant options include:
Chinese
Tofu-veggie stir-fry over rice; fried noodles with mushrooms and baby corn; vegetarian egg rolls
Italian: Cheeseless pizza (or pizza with vegan cheese) with capers and eggplant; pasta puttanesca (hold the anchovies!); grilled vegetables on focaccia
Japanese
Avocado sushi rolls; shiitake mushroom rolls; rice-stuffed inari (marinated tofu)
Mexican
Bean, rice, and salsa burritos; tostadas with pinto beans, lettuce, and guacamole; soft tacos with black beans and fresh vegetables
Vietnamese
Fresh spring rolls with peanut sauce; Vietnamese crepes served with fresh greens and dipping sauce; vegetarian pho
Indian
Chickpea curry with basmati rice; roasted eggplant with baked roti; masala dosa stuffed with spiced potatoes
And now more than ever, vegetarian restaurants are opening up across the country. Check out HappyCow.net for a list of meat-free eateries in your city.
Visit my friends for the best Vegan web site ever... http://vegweb.com/
Vegan 101 Everything you always wanted to know, plus more, about the incredible veg lifestyle. Veganism’s moment has arrived. No longer a counterculture movement synonymous with “hippie” and “treehugger,” this healthy, compassionate lifestyle is being embraced by the mainstream as a smart, thoughtful, and sensitive step toward a sustainable future—for humans, animals, and the environment. And never has cruelty-free living been as easy as it is right now.
The Veg Web team has put together 10 guides to help you transition to a healthy (and fantastic!) vegan lifestyle. We’ll show you how to bake, which cookbooks to stock in your kitchen, and tips and tricks for dining out without the meat. This we can say with conviction: Living veg is easy. It’s also fun, compassionate, and earth-friendly. Now is the time to go vegan. Happy eating!
WEB GUIDE TO GOING VEGAN
Taking the leap into the vegan lifestyle can be one of the most rewarding experiences of your life. Here's the hows, whats, and whys of becoming an awesome vegan.
Do it for your health
The first question vegetarians were once predictably asked by curious omnivores was, “Where do you get your protein?” Thankfully, it’s widely acknowledged that meeting your optimal health needs on a veg diet is easy as pie and that, in fact, most Americans consume too much protein. So many plant foods in regular circulation at your local grocery store or farmers’ market are loaded with protein, including corn, potatoes, bananas, avocados, rice, and peanuts. Other popular veg-nutrition-related myths have been laid to rest by leading health experts, so we no longer need fear such things as calcium, iron, B12, or omega 3 deficiencies. With a balanced diet rich in vegetables, grains, fruit, nuts, and seeds, veganism is a healthy lifestyle choice for everyone.
It’s a fact that vegans have a lower risk of obesity, cardiovascular disease, stroke, hypertension, diabetes, certain cancers, kidney disease, and gallstones than their carnivorous counterparts, and because animal products are the only sources of dietary cholesterol, plant-based diets are naturally heart-healthy. Vegans’ blood cholesterol levels are typically 35 percent lower than those of omnivores, and by eschewing animal protein, you won’t need to worry about calcium loss that’s attributable to high-protein diets.
Weight watchers will be glad to learn that vegans have a lower body-mass index (BMI) than omnivores, and a common experience among people transitioning to veganism is that they immediately shed a few pounds, have more energy and stamina, and generally feel better having made the leap from meaty to meat-free. Best of all, perhaps, is that vegans live, on average, six to 10 years longer than meat-eaters, which gives us more time to have fun with our friends and families, eat amazing food, and continue work that’s important to us. And did we mention we’ll have more time for enjoying vegan ice cream?
Do it for the environment
Carbon offsetting is de rigueur among today’s eco set, but if you’re already veg, there’s no need to buy into the notion of extenuating your personal greenhouse gas emissions by paying for pricy carbon credits. By merely eliminating meat and dairy from your diet, you’re already doing more for the environment than if you were to exchange your gas-guzzling SUV for an eco-friendly hybrid.
When the UN released its 2007 environmental report, many were shocked to learn that industrialized animal-agriculture, commonly referred to as factory farming, is responsible for more greenhouse-gas pollution than all the world’s automobile emissions. Livestock production also accounts for more than eight percent of global water use, and is the number one cause of water pollution worldwide. When you consider that 64 percent of the world is expected to feel the stress of water shortages by 2025, going veg just makes sense.
As countries around the globe continue to industrialize and develop, the demand for meat increases. Sadly, 70 percent of what was once Amazon rainforest is now used for grazing animals, and with each tree that disappears, the earth’s ability to absorb carbon dioxide from the air diminishes, placing a higher environmental toll on our already-burdened planet. A close examination of the big environmental picture and the role that animal agriculture plays in global warming will have you swapping that hamburger for a soy dog in no time.
Do it for the animals
If you love animals, adopting a veg lifestyle is the most profound way to align your actions with your ethics. Just like dogs and cats, the 10 billion pigs, chickens, turkeys, sheep, cows, goats, and other animals slaughtered for food each year in the United States are sentient beings who deserve to live their lives free from pain and suffering. Today’s factory-farming methods, however, don’t allow them even these basic rights.
In the United States, the federal Humane Slaughter Act stipulates that cows should be killed humanely by being stunned by a mechanical blow to the head to render them unconscious before being strung up, yet assembly lines often process 400 cows per hour, resulting in live cows being dismembered, which is definitely not humane. The grim trend continues for chickens.
Ninety-eight percent of egg-laying hens in the United States exist in overcrowded wire battery cages, where they can’t preen themselves, perch, flap their wings, or even walk. New legislation is being introduced in several US states to allow our feathered friends some basic rights, but there really is no such thing as a “cruelty-free” egg or “humanely-raised” chicken.
The road to vegetarianism is often taken in baby steps, and eliminating fish from your diet might be the final phase before going flesh-free for good. Fish feel pain, too, and deserve our consideration. They have complex social structures and can even recognize specific shoal mates. Some fish will eavesdrop on their neighbors, and others employ tools—such as the South African fish who carry their eggs to a safe spot using leaves. If saying goodbye to your beloved tuna-salad sandwiches brings a tear to your eye, cry no more: Faux fish—yes, even tuna—awaits you at the nearest well-stocked natural-foods store.
WEB GUIDE TO THE PROTEIN & CALCIUM MYTH
Protein and calcium come from hundreds of plant-based sources. Following are some facts to combat the fiction.
Protein
“Where do you get your protein?” is easily the most common question vegans are asked. Protein naturally occurs in hundreds of plant-based foods, such as beans, nuts, and grains. Two tablespoons of peanut butter, for example, has eight grams of protein; one cup of cooked lentils provides 18. According to the US Department of Agriculture (USDA), the Recommended Dietary Allowance (RDA) of protein for the average American man and woman are 56 grams and 46 grams, respectively; on average, Americans eat almost twice those amounts. As long as we consume enough calories from a variety of foods, protein needs are easily met. Elephants, cows, gorillas, horses, and hippopotamuses are all herbivores—and they get all the protein they need from plant-based foods.
Calcium
The only way to build strong bones is to drink cow’s milk by the gallon, right? Despite the fact that certain industries have built entire ad campaigns around that very premise, the link between dairy consumption and bone strength has been scientifically disproved again and again.
Nuts and seeds, tofu, beans, leafy greens, dried fruit, and other myriad foods contain ample calcium, and many plant sources are actually better absorbed by the body than the kind found in cows' milk. Even if your veg diet isn't pristine, it's easy to get enough calcium from fortified vegan sources like cereals, juices, energy bars, and soymilk.
There’s a reason why roughly two-thirds of the world has difficulty digesting milk—cow’s milk is meant for baby cows to rapidly gain weight during its early stage of life. And who wants the growth hormones, antibiotics, pus, saturated fat, and cholesterol found in cow’s milk anyhow? If you’re worried about building better bones, forget the cow’s milk and pile your plate high with leafy greens and whole grains.
WEB GUIDE TO NON-DAIRY MILK
Milk might be a dish best served cold, but that isn’t stopping non-dairy milk’s popularity from being white hot. The Wall Street Journal recently reported that sales of non-dairy milks have exploded in recent years, and are expected to keep growing. Made from nuts, grains, beans, and seeds, there are options for every palate and price point. Below is a handy guide for those looking for a sauce thickener, the best coffee creamer, or just wanting to kick the dairy habit.
So-y Delicious
Perhaps the most well known of the milk alternatives, soymilk was first documented being made by the ancient Chinese as early as 220 AD. A popular alternative to cow’s milk because of its high protein content and low levels of saturated fat, soymilk, like all plant-based foods, contains no cholesterol. Soymilk makes a great creamer and base for milkshakes or smoothies.
Nuts for Almond Milk
Almond milk, which is quickly gaining popularity with grocery store shoppers, is often the least expensive non-dairy milk. Its mild, nutty taste enhances morning coffee and is perfect for cookie-dunking. It is also the least caloric of the bunch at around 60 calories per one-cup serving and is a great source of calcium, magnesium, and vitamin E. It’s even easy to make at home.
Loco for Coco(nut)
Thick, smooth, and perfect right out of the carton, coconut milk is made when the meat of a coconut is blended with water. The thicker consistency, which makes coconut milk a great substitute for whole milk, is attributed to its higher fat content—there are five grams in a one-cup serving. Make sure to get it out of the carton though—canned coconut milk has been used in many tropical cuisines for centuries to create delicious curries and desserts but is higher in fat and harder to gulp from a glass.
Healthy Hemp
No longer just a hippie buzzword, hemp milk (made from hemp seeds that are soaked and ground with water) is a healthful alternative to dairy. Unlike other substitutes, hemp milk contains all ten amino acids, providing a complete protein in a glass. Additionally, hemp milk contains omega-3s, calcium, and iron. While harder to find than some of its counterparts, hemp milk is nutty, earthy, and provides a serious nutritional bang for your buck.
Grain on the Brain
Rice, oats, spelt, rye, and quinoa are but a few of the grains that are now being made into milk. While these milks are higher in carbohydrates and lower in calcium and protein than soymilk, those who enjoy grain milk’s thin texture and light taste can find many brands which are fortified with vitamins and minerals including calcium and vitamin B12. Great in a bowl of cereal or oatmeal, grain milk is a perfect choice at morning meals.
WEB GUIDE TO EGG REPLACERS
Massive egg recalls due to salmonella contamination? Disgusting. Rising egg prices and industry scrutiny? Deserved. Supporting the egg industry isn’t worth your money or morals, especially when alternative options abound. If the risk of salmonella poisoning isn’t a convincing enough reason to swear off eggs, consider the inhumane treatment of hens on factory farms. While going cage-free is a step in the right direction, cutting out eggs completely is the best decision for both your health and the environment. With ingenious bakers developing delicious vegan versions of traditional favorites, herbivores can enjoy eggless foods like never before. From flax seeds to tofu omelets, the innovative world of egg substitution is well within reach—and no one will ever know the difference.
Ener-G Egg Replacer
This long-time baking favorite is a simple way to replace eggs in your recipes. Made from potato starch, tapioca flour, and leavening agents, it helps to bind and leaven baked goods. Whisk together 1-1/2 teaspoons with 2 tablespoons warm water until frothy!
Ground flax seeds
Egg replacing in baking can be a lot more creative than relying on boxed egg replacer. When veganizing muffins, cookies, and cakes, a good go-to egg substitute is ground flax seeds. Cheap and nutritious, when blended with a little bit of water—three tablespoons of water to one tablespoon of ground flax yields about one “egg”—flax creates a mixture that binds baking ingredients together.
Bananas
When making banana bread and other cakes containing bananas, the fruit itself has binding qualities and can stand in as an egg replacer. For every egg you need, simply mash or purée 1/2 banana.
Eggless brunching
Fancy a delicious brunch without the eggs? It’s time to create your signature tofu scramble! Experiment with various recipes, spices, and add-ins—everything from shiitake mushrooms, sun-dried tomatoes, and fresh spinach will wow friends and family. For a unique twist, add a 1/2 teaspoon of kala namak—also called black salt despite being pink in hue—which adds a sulfuric taste similar to eggs. And don’t forget to peruse the frittata, scramble, and brunch recipes found right here on VegWeb!
Want more egg substitutions? Try any number of the following:
Baking powder & baking soda
1 egg = 1-1/2 tablespoons baking powder + 1-1/2 tablespoons warm water + 1-1/2 tablespoons oil (use = leavening)
1 egg = 1-1/2 tablespoons baking powder + 1 tablespoon warm water + 1 tablespoon apple cider vinegar (use = leavening)
1 egg = 2 teaspoons baking soda + 2 tablespoons warm water (use = leavening)
1 egg = 2 teaspoons baking soda + 2 tablespoons warm water + 1/2 teaspoon oil (use = leavening)
1 egg = 1 teaspoon baking powder + 1 teaspoon vinegar (use = leavening)
Flour
1 egg = 1 teaspoon soy flour + 1 tablespoon water (use = binding + moisture)
1 egg = 3 tablespoons water + 3 tablespoons flour + 1-1/2 teaspoons vegetable shortening, + 1/2 teaspoon baking powder (use = leavening)
Fruit
1 egg = 1/4 cup applesauce or puréed fruit (use = binding and moisture)
1 egg = 1/4 cup pumpkin purée or squash purée (use = binding and moisture)
1 egg = 1/4 cup apricot or prune purée (use = binding and moisture)
Nuts & seeds
1 egg = 3 tablespoons nut butter
1 egg = 1 teaspoon psyllium seed husk + 1/4 cup water (let stand 5 mintues; use = binding and moisture)
Soy
1 egg = 1-1/2 tablespoons lecithin granules + 1-1/2 tablespoons water + 1 teaspoon baking powder (use = leavening)
1 egg = 1/4 cup silken tofu (use = binding and moisture)
Starch
1 egg = 2 tablespoons arrowroot + 1 tablespoon water (use: binding and moisture)
1 egg = 2 tablespoons corn starch + 1 tablespoon water (use: binding and moisture)
1 egg = 2 tablespoons potato starch + 1 tablespoon water (use: binding and moisture)
1 egg = 1-1/2 teaspoon tapioca/corn starch + 1-1/2 teaspoon potato starch + 1/8 teaspoon baking powder + pinch xanthan gum + 3-1/2 tablespoons water + 1 teaspoon oil (whisk to froth; use = leavening)
Other
1 egg = 1 teaspoon yeast dissolved in 1/4 cup warm water (use = leavening)
1 egg = 3 tablespoons vegetable oil + 1 tablespoon water (use = moisture and binding)
1 egg = 3 tablespoons vegan mayonnaise (use = moisture and binding)
1 egg = 3 tablespoons mashed beans (use = moisture and binding)
1 egg = 3 tablespoons mashed potatoes (use = moisture and binding)
Egg white substitution
1 egg white = 1/4 teaspoon xanthan gum + 1/4 cup water (let stand 5 minutes, then whip; use = leavening)
Egg yolk substitution
1 egg = 1-1/2 tablespoons lecithin granules + 2 teaspoons water (use = moisture and binding)
WEB GUIDE TO VEGAN BAKING
Vegan cakes, cookies, and pies have been never more delicious, and we want to share with you how it’s done. To take the mystery out of baking without eggs and dairy, we went straight to one of the sweetest sweets experts around—Fran Costigan, a renowned vegan pastry chef in New York City. Here are Fran’s tips for baking up extraordinary vegan desserts.
Butter
What it does: In baking, butter adds flavor and a rich, sometimes spongy texture. It also helps baked goods rise evenly and adds to both the density and sweetness.
How to substitute: Butter is extremely easy to substitute in vegan baking. The simplest swap is margarine, and we don’t know any vegan baker whose refrigerator doesn’t include a tub of Earth Balance. Unrefined coconut oil (which is solid at room temperature) can add the thickness that butter would, and canola oil works in recipes with liquid sugars (think agave) or solid fats, such as ground nuts or chocolate in cakes. Vegan shortening works well with cookies, pie crusts, and frostings.
Milk
What it does: Milk adds flavor and richness and creates texture in baking.
How to substitute: Milk is a cinch to substitute in vegan baking, as many non-dairy milks already exist. Full-fat soymilk will help create the richness of whole milk, while rice milk is lighter. Almond milk can add a subtle almond taste, as can coconut milk, and both will contribute to the richness of a recipe. For added vanilla oomph, try vanilla-flavored non-dairy milk.
Eggs
What it does: Eggs add moisture and act as a binding agent in baking. They are also a leavening agent, helping food to rise during baking.
How to substitute: Milk might be the easiest ingredient to substitute, but a close second goes to egg substitutes. Ground flax seeds are a popular substitute that are also nutritious—three tablespoons of water to one tablespoon of ground flax seeds equates to one egg. Mashed banana and applesauce are other healthy alternatives that completely cut out the cholesterol eggs add to baking. And the popular Ener-G Egg Replacer powder sold in stores will work in most baked goods.
Honey
What it does: Honey acts as a natural sweetener. It also helps to brown your baked goods, adds color, and retains moisture.
How to substitute: Simply reach for other viscous liquids, such as maple syrup, rice syrup, or agave nectar. They add the same natural sweetness and contribute to the browning effects.
Cream
What it does: Cream creates a smooth and sometimes fluffy texture in baked goods. It adds richness, and can make for a satin-like quality.
How to substitute: The richness of coconut milk can make a good replacement for cream. For a homemade replacement, blend one-part cashews and one part water until smooth. There are also a variety of non-dairy creams and creamers on the market.
WEB GUIDE TO COOKING OILS
Without oil, there’d be so much missing in a vegan’s diet—the perfect vegetable sauté, marinated kale salad, fried mozzarella sticks … OK, so the last one isn’t a health monger’s number one choice, but it’s a delicious, occasional indulgence. Choices of oils are plentiful, so knowing which is healthiest, best for savory foods, or great in a vegan cupcake can be pretty tricky. Since not all oils are created equal, here’s a breakdown on how to best use each.
Avocado oil
This pick, pressed from avocadoes, is nutty and smooth. It’s also one of the healthiest oils, as monosaturated fat makes up more than half of the content. It’s not great for frying, so mix in a salad dressing to make the most of the avocado flavor.
Canola oil
Only consumed in its oil form, canola is a type of rapeseed, which is related to cabbage and Brussels sprouts. Canola is best used in baking or light cooking. It’s also good for cardiovascular health as it contains low amounts of saturated fats and has high omega-3 content.
Coconut oil
The New York Times dubbed coconut oil, which actually has more of a buttery consistency, the next biggest cooking ingredient due in part to being loved by vegans. Solid at room temperature and great as a butter replacement, coconut oil adds amazing flavor to baked goods. Drizzle it melted over popcorn and add sea salt for a delicious treat.
Corn oil
This is the most popular oil at fast food outlets for frying French fries, with nearly 70 percent of restaurant chains serving fries that contain corn oil. Though initially considered somewhat heart-healthy, researchers are now saying that corn oil’s comparatively high levels of harmful saturated fat make it one of the least healthiest oil choices.
Olive oil
The beloved Mediterranean liquid is one of the oldest culinary oils and is perfect for sautéeing, as a bread dip (with some balsamic vinegar), or in salad dressing. Extra virgin olive oil, made from the first olive pressing, is the most pure and least acidic version, while other olive oils tend to be refined or a blend of pomace oil and virgin olive oil. Packed with monounsaturated fats shown to lower cholesterol, olive oil has a relatively lower burning temperature, so don’t use it to fry on high heat.
Peanut oil
Peanut oil is one of the best oils for frying and sautéeing, because it stands well up to high heat. Made from one of America’s favorite nuts, this oil is relatively hearth-healthy, with its high monounsaturated fat content.
Safflower and Sunflower oil
The two flower oils are nutritionally similar, and both make for excellent baking fats as they are flavorless and colorless. They also stand up well to high heat, and are the most popular oils for making vegetable margarine. As for nutritional benefits, sunflower oil has high levels of vitamin E and some clinical studies have found safflower oil beneficial for coronary disease and cystic fibrosis.
Sesame oil
Like peanut, sesame oil holds well up to heat and is great for stir-fries. Sesame seeds are also full of antioxidants. While refined sesame oil is best for high-heat cooking, toasted sesame oil adds delicious flavor to Asian sauces and dips. Or pour it straight over edamame with soy sauce for a quick, nutritious snack.
WEB GUIDE TO STOCKING A VEGAN PANTRY
Shopping for your veg staples should be a fun adventure. Take the time to enjoy the color and aroma of your purchases, and relish the opportunity to broaden your culinary repertoire. Next time you head to your local farmers’ market, natural-foods store, or neighborhood grocery chain, take this handy list and rest assured you’ll always have something on hand to whip up a tasty plant-based meal.
Avocados
Bananas
Brown rice
Canned black beans
Canned chickpeas
Canned tomatoes
Dark leafy greens
Dried pasta
Flax seed oil
Fortified cereal
Frozen fruit
Hummus
Non-dairy milk
Nut butters
Nutritional yeast
Oatmeal
Olive oil
Pita bread
Quinoa
Raw almonds
Raw walnuts
Seasonal fruits and veggies
Tamari
Tofu
Tortillas
Veggie burgers
Whole-wheat bread
WEB GUIDE TO MUST-HAVE VEGAN COOKBOOKS
Lucky for us, there are more vegan cookbooks to choose from than ever before. The quality and quantity of available vegan recipe reads makes narrowing it down pretty much impossible, but we tried! Here are a few of our favorites.
1,000 Vegan Recipes by Robin Robertson
Robertson’s unbelievably comprehensive tome will keep you in irresistible vegan eats until the end of time.
Appetite for Reduction by Isa Chandra Moskowitz
Looking to save a few calories without giving up the flavor? This cookbook has your back.
Hearty Vegan Meals for Monster Appetites by Celine Steen and Joni Marie Newman
Need to feed a hungry mob? This book is filled with hearty recipes that’ll tame any tummy.
Joy of Vegan Baking by Colleen Patrick-Goudreau
Breaks down vegan baking and makes it accessible, interesting, and completely crave-worthy.
My Sweet Vegan by Hannah Kamisky
Will teach you to create inventive, intricate desserts to impress family and friends.
Vegan Diner: Classic Comfort Food for the Body & Soul by Julie Hasson
This cookbook takes the animal products out of the greasy spoon, but leaves you wanting for nothing.
Vegan Holiday Kitchen by Nava Atlas
This cookbook is filled with more than 200 delectable, completely doable recipes for every festive occasion.
Vegan on the Cheap by Robin Robertson
Want to save money without sacrificing your taste-buds? Look no further.
The Voluptous Vegan by Myra Kornfeld
Creative, mouthwatering, truly voluptuous recipes that fuses health with culinary mastery.
WEB GUIDE TO PESKY ANIMAL INGREDIENTS
Cookies, cheese, ice cream—most everything today is practically guaranteed to have a vegan version, or twelve. It’s still good to know, however, what pesky animal ingredients lurk in everyday products so they can be avoided. After all, who needs them?!
BBQ sauce
It can be easy to find vegan BBQ sauce, but be sure to check the label for any of the following: anchovies, chicken fat, rendered beef fat, beef extract, beef stock, eggs, and honey.
Beer
Some beers are fined before bottling using gelatin, isinglass (from sturgeon fish bladders), albumin (from eggs or dried blood), or casein/potassium caseinate (from milk products). Beer can also use glyceryl monostearate, an anti-foaming agent that sometimes is an animal derivative (pepsin), a heading agent that can be derived from pork. Check out Barnivore for today’s guaranteed animal-free brews.
Bread
Along with eggs, milk, butter, buttermilk, whey, and honey, bread can contain the following which may or may not be derived from animals: mono and diglycerides, exthoxylated mono and diglycerides, glycerides, sodium stearoyl lactylate, emulsifiers, and DATEM (Di-Acetyl Tartrate Ester of Monoglyceride).
Brown sugar
Many brown sugar producers make brown sugar by adding cane molasses to completely refined sugar (cane or beet). Cane sugar is either filtered through activated carbon or bone char. Brown sugar that is advertised as non bone-char processed can usually be found at natural food stores. Sucanat is a good alternative, since it is unrefined cane sugar that has not had the molasses removed.
Cereal
The usual suspects such as milk, whey, sugar and gelatin can often be found in cereal. One ingredient that is not so obvious is Vitamin D, which cereals are sometimes fortified with. Vitamin D without a subscript refers to either Vitamin D3 (cholecalciferol) or Vitamin D2 (ergocalciferol). Vitamin D3 may be derived from lanolin, a substance that is secreted by the sebaceous glands of sheep. Vitamin D2 is derived from fungal and plant sources.
Flour tortillas
Flour tortillas can contain lard, whey, and glycerides from animal or vegetable sources.
Maple syrup
Maple syrup requires an agent to reduce the foam on the syrup. This is done by adding a small amount of fat to the liquid. Vegetable oil is a common defoaming agent, but lard, milk, cream, butter, or a defoamer containing monoglycerides and diglycerides from either animal or vegetable sources can be used.
Margarine
Margarine can contain whey and other dairy derivatives, Vitamin D3 from animal sources, and mono- and di-glycerides from animal or vegetable sources. It’s no secret around VegWeb that we’re in love with the all-vegan Earth Balance!
Mayonnaise
Traditional mayonnaise contains eggs, but there’s a wealth of vegan mayos on the market that are completely animal-free and downright delicious. We’re huge fans of Vegenaise!
Powdered sugar
Also known as confectioners' or icing sugar, powdered sugar is granulated sugar that has been pulverized into a very fine powder, sifted, and mixed with cornstarch, flour, or calcium phosphate to keep it dry and to prevent caking. The source of the sugar can be either cane sugar or beet sugar. Cane sugar is either filtered through activated carbon or bone char, but beet sugar is not.
Sugar
Commercially-produced white, granulated sugar comes from either cane sugar or from beet sugar. Cane sugar is either filtered through activated carbon or bone char but beet sugar is not. Sugar that hasn't been filtered through bone char can usually be found at natural food stores. Additional alternatives include Sucanat (non-refined cane sugar that has not had the molasses removed), turbinado sugar (made by steaming unrefined raw sugar), Stevia, maple sugar (about twice as sweet as standard granulated sugar), and date sugar (an unprocessed sugar made from dehydrated dates). Liquid sweeteners such as brown rice syrup, pure maple syrup, agave syrup, malt syrup, and fruit juice concentrates can also be used.
Wine
Animal-derived ingredients used in wine making can include gelatin, isinglass (from sturgeon fish bladders), egg whites (or albumin), and casein. Animal blood used to be used to fine wine, but rarely anymore (it was declared illegal to use in European wines). Check out Barnivore for today’s guaranteed animal-free vinos.
Worcestershire sauce
Worcestershire sauce can contain anchovies and sugar, but vegan versions are available online and at many natural food stores.
WEB GUIDE TO DINING OUT
When eating out, head for Indian, Chinese, Vietnamese, Mexican, and Japanese restaurants for a bounty of veg options. Some of our favorite mainstream restaurant options include:
Chinese
Tofu-veggie stir-fry over rice; fried noodles with mushrooms and baby corn; vegetarian egg rolls
Italian: Cheeseless pizza (or pizza with vegan cheese) with capers and eggplant; pasta puttanesca (hold the anchovies!); grilled vegetables on focaccia
Japanese
Avocado sushi rolls; shiitake mushroom rolls; rice-stuffed inari (marinated tofu)
Mexican
Bean, rice, and salsa burritos; tostadas with pinto beans, lettuce, and guacamole; soft tacos with black beans and fresh vegetables
Vietnamese
Fresh spring rolls with peanut sauce; Vietnamese crepes served with fresh greens and dipping sauce; vegetarian pho
Indian
Chickpea curry with basmati rice; roasted eggplant with baked roti; masala dosa stuffed with spiced potatoes
And now more than ever, vegetarian restaurants are opening up across the country. Check out HappyCow.net for a list of meat-free eateries in your city.
Visit my friends for the best Vegan web site ever... http://vegweb.com/