Being a Healthy Vegetarian or Vegan

Being a healthy vegetarian or vegan is not as difficult as you may think, knowing the types of ingredients that add nutrition and flavor to your recipes will make it easier for you. Vegetarian cooking is becoming popular in most countries of the world, many people are now becoming more aware that meat products are not as pure as they once were. Some of you may be eating less meat or dairy for health reasons, others because good quality meat is becoming far too expensive or maybe you are becoming more aware of the suffering these animals can go through prior to their preparation before reaching the supermarket shelves. Whatever the reason, you can create healthy vegetarian or vegan recipes. Being a healthy vegetarian or vegan means eating a nutritionally balanced diet of a mixture of fruits, vegetables, grains, soya, and legumes.

Often when eating out there are very few choices for vegetarians on most menus where meat dishes are served , and I sometimes wonder if they think vegetarians or vegans have no taste buds as often what is offered on the menu is bland and tasteless. Of course this needn’t be the case, there are many ingredients, spices and condiments available that add superb flavor and added nutrition to vegetables, rice and pasta dishes.

Most of vegetarian and vegan ingredients for adding flavor can be found in your supermarket, health food store, Chinese or Indian stores.

A list of ingredients which add flavor and nutrients to vegetarian or vegan recipes:

Tamari

• (Soy sauce) originates from Japan rather than China, it is a strong, good quality soy sauce, made of only natural products, soy beans and salt, with no mono sodium glutamate, sugar or colourings which are often found in cheaper soy sauces, it is available from health shops, Chinese shops and some supermarkets and can be replaced by any light soy sauce.

Tempeh

• A member of the soya bean family, tempeh is of Indonesian origin, it is made from cultured soy beans compressed into a thin block, it has a strong flavour and retains its shape well in cooking, you will find it in most supermarkets and health food shops.

Tofu

• Yet another soy bean derivative, tofu has a fragile texture and little taste, but is high in protein and easily digestible, you’ll find it in little plastic trays in Chinese shops, supermarkets and health food shops there are variations of tofu silken (soft), firm and hard.

Miso

• Would you believe yet another product of the versatile soya bean, it is like a “tamari paste”, with slightly more subtle flavour. There are many different kinds, depending on which grains have been mixed with the beans, barley, wheat etc., we usually use “hatcho” or “mugi miso”, you’ll find it in sealed plastic bags in health shops, store in the fridge after opening. Make sure not to boil it, boiling destroys nutritional values and it is better to add miso just prior to serving.

Nori

• Japanese name – Seaweed in English called laver, used mainly as a wrapper for sushi in Japanese Cuisine and is available from health shops, Japanese shops and Asian stores.

Tahini

• Not a member of the soya bean clan! Tahini is a sesame seed paste, (rather like smooth peanut paste) frequently used in Middle Eastern, it is not usually emulsified, so remember to mix the oil layer into the paste before cooking. Tahini can be found in many Greek delis, supermarkets and health shops and is a good source of calcium and iron and is als a very nutritious food to replace peanut butter.

Dried Mushrooms

• We use Chinese dried mushrooms in some of our dishes, look for the ones that have a normal mushroom shape but with a dark brown top and cream gills. Soak the mushrooms in boiling water for 20 minutes before use, and discard the stalks as they are extremely tough, these are available from Chinese shops, delis and health shops, they have a very distinctive flavour not found in ordinary mushrooms.

Hijiki

• Is another sort of seaweed, looking like curly strands of hair, they are available from health shops or Japanese shops, Hijika must be soaked and well washed prior to using.

Nuttelex

• The brand name of a margarine made with vegetable oils, but without any milk products, so it is useful for vegan dishes. You can substitute butter or ordinary vegetable oil margarine’s with nuttelex. Nuttelex is available from health food shops and some supermarkets, there are many other similar brands available such as Soy margarine, Sundew, Becal, Canola are some to look for, read the labels marked milk free, pure vegetable oil.

Besan

• (Or gram flour) is chickpea or pea flour and is available at Indian grocery stores and most supermarkets. Excellent for binding and absorbing flour for pancakes, batters and burgers.

Galangale

• Is a root similar to ginger, it is used in various Asian countries, it is not always possible to obtain the fresh roots, but dried root and powder are available at Indian and Asian shops it also can be called Laos.

Lemon Grass

• (Citronella) – used as a herb tea and for giving a lemon flavour to food such as Thai curries.

Maltose

• Malt from wheat.

Mirin

• Japanese cooking sherry. Shiitake Mushrooms used in Japanese dishes and as a stock – dried, available in most Japanese and Asian shops. Fresh, available on occasions at greengrocers and supermarkets.

Tamarind

• Sour fruit used in Indian and Asian cooking. It is advisable to buy the pitted type as the stones are difficult to remove. It can be purchased as a liquid or powder. Wakame Arame Fine Japanese seaweed used in salads and soups, it can be purchased dried or fresh, although it is similar to Hijiki it is finer and much cleaner.

Kombu

• Large kelp pieces used for stock.

Nutritional Yeast Flakes

• Torilla Yeast – Super yeast.

All non dairy yeasts and non rising yeasts

• Used to achieve a cheese like flavor in vegan foods.

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