What's in it: Vegan and vegetarian foods explained

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I know I`m preachin to the choir, but this is intended for the newer vegans on here............What's in it: Vegan and vegetarian foods explained Natalie HaughtonLos Angeles Daily NewsFeb. 25, 2006 12:00 AM Defining the ingredients in vegan and vegetarian cooking, as shared by cookbook authors Ann Gentry and Janice Cook Knight:SOYBEAN, a vegetable that provides complete protein and contains lots of vitamins, iron, calcium and fiber, is extremely versatile and can be used in many ways.TEMPEH, a fermented soy food with a nutty or smoky flavor, can be cut into patties or cakes and steamed, baked, fried or broiled. A good source of vegetarian protein, tempeh, like tofu, takes

to marinades and flavorings well. Uncooked tempeh, tightly wrapped, can be kept refrigerated up to three weeks. Marinated or cooked, it will keep in an airtight container in the refrigerator up to 10 days. Red, green or orange coloring is a sign of spoilage. advertisement TOFU, a concentrated protein soy food that, depending on the variety, can be high in calcium, iron and B vitamins, is available in soft, firm or extra-firm textures. You'll find tofu water-packed in blocks or in a

creamier variety known as silken tofu, which comes vacuum-packed, both in the refrigerated section (sometimes grouped with Asian foods) of supermarkets. Some tofu is packed in aseptic boxes and needs no refrigeration until after opening. Tofu take on the flavors of the ingredients it is cooked with. The different styles are used in different ways when making smoothies, stir-fries, lasagna, soups, sauces, puddings, mousses, salads, dressings and much more.After opening water-packed tofu, rinse in cold, fresh water, then refrigerate in water (changing every other day) up to two weeks. It's spoiled if it has an offensive smell. Store the silken type in an airtight container.MISO, a fermented soybean paste, available both unpasteurized and pasteurized, is sold in containers in the supermarket refrigerator section. It can be used like bouillon or soy sauce and as a flavorful salt substitute. Add to dishes just prior to removing from heat to avoid killing beneficial

microorganisms that activate healthy enzymes in the body.A teaspoon of sea salt equals about 1 tablespoon dark miso and 1 1/2 tablespoons lighter miso. Store miso refrigerated in a tightly closed glass jar up to two years.TAMARI, a wheat-free version of soy sauce, can be substituted for soy sauce or used to replace table salt, adding a less salty but complex taste to soups, sauces and stir-fries.SOY MILK, a nondairy, lactose-free alternative to cow's milk, comes flavored or plain, and sweetened or unsweetened. Substitute it for cow's milk in recipes.GOMASIO, a table condiment essential in macrobiotic cuisine, is made by blending sesame seeds and sea salt. Look for it in the spice aisle at supermarkets or natural food stores.SEITAN, often referred to as "wheat meat" due to its chewy texture, is made from the gluten (protein) in wheat flour. You can buy seasoned or plain seitan (in the refrigerator or freezer section)

or make your own. It can be oven-braised, baked, pressure-cooked or deep-fried and is used generally in place of meat in casseroles, sandwiches, stir-fries, etc.NUTRITIONAL YEAST, often found in the vitamin/supplement aisle of natural food stores, is used as a seasoning and has a nutty, cheeselike flavor. Don't confuse it with brewer's or active yeast.NONDAIRY CHOCOLATE does not contain milk solids and has a deep, rich flavor.AGAR, a sea vegetable derivative that's tasteless, is is used in place of gelatin. Available in blocks, flakes (or strands) or powder form, it gels (sets) at room temperature (unlike gelatin, which requires chilling).MIRIN is a Japanese cooking wine that is made from whole-grain rice and is mildly sweet.UMEBOSHI, a very salty and tart Japanese condiment made from pickled plums (picked before ripe), is available as a paste (in jars and cans), as whole plums or vinegar.MAPLE

SYRUP is the primary sweetener Gentry uses in baking, as she uses no refined white sugar. Maple crystals or maple sugar -- dehydrated maple granules, which are twice as sweet as white sugar and more flavorful -- are also used.BROWN RICE VINEGAR made from brown rice is light, amber-colored and has a mellow taste.WAKAME, a long, thin, green sea vegetable, has a sweet taste and delicate texture and is high in protein, magnesium and iron.SHISO, an aromatic leaf with flavor between mint and basil, is popular in Japan and adds flavor and color to foods. Sources: "The Real Food Daily Cookbook,Follow Your Heart Cookbook." Peter H

 

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