How It All Vegan!: Irresistible Recipes for an Animal-Free Diet (6 page)

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Miso:
Made from fermented soybeans, and usually is found in a paste form. It is used as a flavouring agent and for soup stocks and gravies. There are 3 basic varieties of miso: soybean, barley, and brown rice; each has a different and distinct flavour and colour. Look for this in Japanese food markets or health food stores. Hint: add only at the end of cooking; boiling it will ruin its properties.

BUYING TOFU

When you buy tofu, choose one that has the same consistency as the recipe requires or the ingredient you are replacing. Buying tofu is like buying wine: each brand has a different texture, a different taste. Shop around until you find the one you like.

DRAIN YOUR TOFU

Before using your tofu, place it in a colander over the sink. Let it sit for 5 to 10 minutes so excess water may drain out. You can help it along by giving it a loving squeeze! Note: use this method carefully when working with soft and silken tofu.

MEASURING YOUR TOFU

Here’s a trick for measuring tofu in a measuring cup without making a mess. If the recipe calls for a cup of tofu, fill a 4-cup measuring cup with 2 cups of water. Add tofu until it reaches 3 cups. And there you have your 1 cup of tofu!

STORING TOFU

Store your tofu in an air-tight container. Fill the container with water until the tofu is covered. If you are using only part of a package of tofu, recover the remainder with fresh water daily. An open package of tofu will last 4-6 days if stored properly. If it starts to smell “beany” or the water becomes cloudy, then it’s time to compost it.

FREEZING TOFU

Freezing tofu will give it a chewy, meaty texture. First, open the tofu package, drain well, and press out any excess water. Seal it in a plastic bag and freeze for at least 8 hours. To thaw quickly, pour hot water over the tofu, then press excess water out before using.

BEANS

Although there are hundreds of varieties of beans available throughout the world – each one having a unique history and place or origin – only about 10 to 15 varieties are commonly used. Be imaginative and try out different kinds of beans; experiment with different tastes and textures. Beans contain virtually no cholesterol, little fat, and valuable vitamins and minerals. They provide necessary protein and are a great source of carbohydrates.

Dry beans should be pre-soaked in a bowl or jar of water in the refrigerator overnight before using; this shortens the cooking time and helps the body to digest them. Make sure to rinse the beans before and after soaking, and discard any flawed beans, such as those with a lighter colour, or any that contain insect punctures.

Here is a list of readily available beans, and their suggested cooking times:

• Adzuki beans: Combine 1 cup of pre-soaked beans with 4 cups of water, bring to a boil, then simmer on medium heat for 1-1½ hours. Stir occasionally.

• Black beans: Combine 1 cup of pre-soaked beans with 4 cups of water, bring to a boil, then simmer on medium heat for 1½-2 hours. Stir occasionally.

• Chickpeas/Garbanzos: Combine 1 cup of pre-soaked beans with 4 cups of water, bring to boil, then simmer on medium heat for 1½-2 hours. Stir occasionally.

• Kidney beans: Combine 1 cup of pre-soaked beans with 3 cups of water, bring to a boil, then simmer on medium heat for 1 ¼-1¾ hours. Stir occasionally.

• Pinto beans: Combine 1 cup of pre-soaked beans with 3 cups of water, bring to a boil, then simmer on medium heat for 1¾-2 hours. Stir occasionally.

• Navy beans: Combine 1 cup of pre-soaked beans with 2 cups of water, bring to a boil, then simmer on medium heat for 1½-2 hours. Stir occasionally.

• Soy beans: Combine with 1 cup of pre-soaked beans with 4 cups of water, bring to a boil, then simmer on medium heat for 3 hours. Stir occasionally.

• Green and brown lentils: Combine 1 cup of dry beans with 3 cups of water, bring to a boil, then simmer on medium heat for 25-35 minutes. Stir occasionally.

• Mung beans: Combine 1 cup of dry beans with 3 cups of water, bring to a boil, then simmer on medium heat for 35-45 minutes. Stir occasionally.

• Split peas: Combine 1 cup of dry beans with 3½ cups of water, bring to a boil, then simmer on medium heat for 35-45 minutes. Stir occasionally.

Vegan Milks
& Beverages

MILKS

Really now, what other mammal drinks another species’ milk? Only humans carry out this activity. Cow’s milk is for baby cows, not for us. Try “milks” made from beans, grains, and nuts. Most supermarkets now carry dairy alternatives. But here are some recipes to try at home.

FRESH MAPLE VANILLA SOY MILK

There is nothing more delicious than a fresh batch of homemade soy milk. The soybean has its origins in China. One of the world’s most versatile beans, it is used to make countless items such as faux meats, tofu, tempeh, miso, and soy sauce. Soybeans contain all eight amino acids, and they are very high in vitamin B, protein, and calcium. Soybeans are also a fabulous source of lecithin, which is typically known as brain food. This recipe is a little time consuming...but soooo worth it!

1½ cups dried soybeans

water

1 tbsp vanilla extract

3-6 tbsp maple syrup

In a large bowl, cover the soybeans in 6 cups of water. Make sure they are submerged completely. Set aside and leave to soak overnight. When beans have finished soaking (about 8-10 hours), drain out excess water.

In a kettle or small pot, bring 3 cups of water to a boil.

In a blender or food processor, blend one-third of the beans with one cup of boiling water until puréed.

Pour into a large stock pot and set aside. Repeat twice with the remaining two-thirds of the beans and add to stock pot.

Add 7 cups of cold water to the bean purée and slowly bring the mixture to a boil on medium heat, stirring continuously. Once boiled, remove from heat immediately, cover with lid, and set aside to cool.

Once cool enough to handle safely, strain the mixture through a cheesecloth or a metal strainer into a pot. Discard the pulp. Add the vanilla and syrup to the milk and cook for 30 minutes on medium heat, stirring occasionally, in a double boiler. (If you don’t have a double boiler, you can use two different-sized pots. Put the milk in the smaller pot and water in the larger one.) Transfer into a pitcher or container and refrigerate. Stays fresh for 5-7 days. Makes 6 cups.

EASY BREEZY RICE MILK

When I lived in Japan I would walk the countryside and was always amazed at the resourcefulness demonstrated by many of the people there. Vacant lots were continuously being transformed into flourishing rice fields. Rice is a staple food for one-half of the world’s population. Use brown rice in this recipe if you can, as it contains the most amount of nutrients of all the different varieties of rice.

2 cups cooked rice

2 cups hot water

maple syrup (to taste)

vanilla extract (to taste)

In a blender or food processor, blend all the ingredients until smooth. This will be quite thick and gets thicker as it sets. Thin the mixture with more water if necessary. Strain any lumps and chill. In addition to drinking it as is, it may be used in gravies, sauces, and soups in place of milk. Makes 2 cups.

AMAZING ALMOND MILK

Almond nuts are high in protein, calcium, and good fats, and they help to eliminate bad fats and cholesterol. When making this milk, try to use organic raw nuts, and you will have the most delicious and nutritious milk money can buy.

1½ cup raw almonds

2 cups water

2 dates, pitted

In a blender or food processor, blend raw almonds until they become an even meal. Add water and dates and blend again. Strain any lumps and chill. Good for cereal or porridge. Makes 2 cups

OUTRIGHT OATMEAL MILK

Whether in a nutritious breakfast porridge, a tasty flour, or a milk, the oat is a versatile grain. Use oatmeal milk in gravies, sauces, and soups as a healthy thickening agent instead of cornstarch and wheat. Oats contain gluten but are a great alternative to wheat.

1 banana

1 cup cooked oatmeal

2 cups water

1 tsp vanilla extract (optional)

In a blender or food processor, purée all the ingredients until smooth. Place in container with a tight lid and refrigerate. It will keep approximately 4-6 days. Makes 2 cups.

CREAMY COCONUT MILK

It has been suggested that coconut is a good source of saturated fat, something that is necessary and poses no threat in a vegan diet. Use this sweet-tasting milk to thicken soups and curries.

1 cup boiling water

½ cup coconut, shredded

In a blender or food processor, purée the water and coconut until well incorporated. Strain out coconut bits and chill. Makes 1 cup.

SMOOTHIES AND SHAKES

Smoothies and shakes can be made easily and quickly with a bit of imagination and a brave heart. They are great as healthy energy boosters first thing in the morning when you feel like something light, and also midday when you need that extra boost. Bananas are great for their detoxifying qualities. Tip: when your bananas start to go spotty and yucky, just peel them, cut them in half, and place them in a plastic bag with a good seal. Throw them in the freezer and when you need them for a smoothie, they will be waiting for you.

Here are a few smoothie combos to jump-start your imagination and get your mouth watering. The possibilities are endless.

“ANYTHING GOES” VERY BERRY SHAKE

Enjoy double-fruit flavour in this delicious shake. Spirulina is a microalgae high in protein, vitamin B12, and iron. You can get it in health food or vitamin stores.

2 cups soy milk

1½ cups “Anything Goes” fresh
or
frozen berries (your choice)

1 frozen banana

1 tbsp spirulina

In a blender or food processor, purée all the ingredients until smooth. Makes 2-4 servings.

BANANA DATE SHAKE

A sweet, smooth surprise.

1½ cups soy milk

6 large dates, pitted

2 frozen bananas

In a blender or food processor, purée all the ingredients until thick and creamy. If you like a thinner shake, use ½-¾ cup more milk. Makes 2 servings.