Vegetarian Times Everything Vegan

371 Pages·2010·37.01 MB·English

by  Vegetarian Times

(continued from front fl ap) Cooking / Vegan $29.95 USA/$35.95 CAN
something-for-everyone
sprinkled throughout the book that offer the
serving suggestions and break down the vegan cookbook! At last! The something-for-everyone vegan
basics on shopping, prepping, and trimming everything cookbook! A must-have for every kitchen,
vegan
time in the kitchen; and informative sections this simple, straightforward compendium
on wine pairing, meat substitutes, bean from Vegetarian Times magazine (the
types, and rice varieties. As for the recipes Simple, straightforward, and written with home cooks leading authority on vegetarian and vegan
themselves, from easy adaptations like meaty in mind, this compendium from Vegetarian Times cooking) offers more than 250 taste-
Portobello Mushroom Burgers to sublime magazine—the leading authority on vegetarian and tempting, health-giving, planet-loving
global cuisine offerings such as Forbidden vegan cooking—offers more than 250 taste-tempting, reasons for making your meals meat-, egg-,
Rice Bibimbap (a crispy-chewy fried rice dish), health-giving, planet-loving reasons for making your and dairy-free.
there’s plenty to sink your teeth into without meals meat-, egg-, and dairy-free. Recipes include:
sacrifi cing your commitment to a vegan In his foreword to Vegetarian Times
lifestyle. (cid:129) Starters e Everything Vegan, Neal Barnard, MD,
(cid:129) Drinks and smoothies
founder of the Physicians Committee for
Founded in 1974, Vegetarian Times is (cid:129) Sandwiches and salads v Responsible Medicine, lays out the science
published monthly and has more than a (cid:129) Pasta and noodles e supporting the health and nutrition benefi ts
million readers worldwide. Called “the Bible (cid:129) Rice and whole grains of a vegan or plant-based diet. Dr. Barnard
r
of vegetarianism” by Newsweek, Vegetarian (cid:129) Tofu, tempeh, and seitan cites studies that prove how choosing to
y
Times is trusted by the New York Times, (cid:129) Vegetables and beans eat vegan can help reduce the risk of high
Time magazine, and CNN as their authority (cid:129) Soups and stews t cholesterol (and the diseases associated
on vegetarianism. Other cookbooks from (cid:129) Baked goodies and desserts h with the condition), certain cancers, and
Vegetarian Times include Vegetarian (cid:129) Sauces diabetes. He also shows how a vegan diet is
i
Times Low Fat and Fast, Vegetarian Times n one of the best, longest-lasting choices for
Beginner’s Guide, and Vegetarian Times slimming down.
g
Complete Cookbook, Second Edition.
But, when it comes to eliminating meat,
v
eggs, and dairy from your diet, tasting is
e believing. Vegetarian Times Everything
Vegan offers fresh, delicious ideas for
g
every meal of the day with recipes for
a smoothies, appetizers, sandwiches, pastas,
soups, main dishes, baked goods, and
n
more. All recipes come with full nutritional
analyses to show just how healthy each
Jacket Design: Suzanne Sunwoo dish is. Other features include a Menu
250+ EASY, HEALTHY RECIPES Ideas section that puts together special
occasion menus; tip boxes and sidebars
for food lovers and compassionate cooks
(continued on back fl ap)
0011__554477888855--ffffiirrss..iinndddd iiii 1100//1144//1100 1100::2288 AAMM
everything vegan
Edited by Mary Margaret Chappell
John Wiley & Sons, Inc.
Chapter 00 CHAPTER NAME
I
0011__554477888855--ffffiirrss..iinndddd ii 1100//1144//1100 1100::2288 AAMM
This book is printed on acid-free paper.
Copyright © 2011 by Vegetarian Times. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a
For general information on our other products and services
retrieval system, or transmitted in any form or by any means,
or for technical support, please contact our Customer Care
electronic, mechanical, photocopying, recording, scanning,
Department within the United States at (800) 762–2974, out-
or otherwise, except as permitted under Section 107 or 108 of
side the United States at (317) 572–3993 or fax [phone].
the 1976 United States Copyright Act, without either the prior
written permission of the Publisher, or authorization through
payment of the appropriate per-copy fee to the Copyright Wiley also publishes its books in a variety of electronic
Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA formats. Some content that appears in print may not be
01923, (978) 750–8400, fax [phone], or on the web at available in electronic books. For more information about
www.copyright.com. Requests to the Publisher for permis- Wiley products, visit our web site at www.wiley.com.
sion should be addressed to the Permissions Department,
John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, Library of Congress Cataloging-in-Publication Data
(201) 748–6011, fax [phone], or online at http://www. Vegetarian times everything vegan.
wiley.com/go/permissions. p. cm.
Limit of Liability/Disclaimer of Warranty: While the publisher Includes index.
and author have used their best efforts in preparing this ISBN 978-0-470-54788-5 (cloth)
book, they make no representations or warranties with ISBN 978-0-470-94677-6 (ebk);
respect to the accuracy or completeness of the contents of ISBN 978-0-470-94678-7 (ebk);
this book and specifi cally disclaim any implied warranties of ISBN 978-0-470-94680-0 (ebk)
merchantability or fi tness for a particular purpose. No war- 1. Vegan cookery. 2. Vegetarian cookery. I. Vegetarian times.
ranty may be created or extended by sales representatives or II. Title: Everything vegan.
written sales materials. The advice and strategies contained TX837.V427147 2010
herein may not be suitable for your situation. You should 641.5'636--dc22
consult with a professional where appropriate. Neither the 2010000777
publisher nor author shall be liable for any loss of profi t or
any other commercial damages, including but not limited to Printed in the United States of America
special, incidental, consequential, or other damages. 10 9 8 7 6 5 4 3 2 1
0011__554477888855--ffffiirrss..iinndddd iiii 1100//1144//1100 1100::2288 AAMM
contents
ACKNOWLEDGMENTS, PAGE IV
INTRODUCTION, PAGE V
FOREWORD, PAGE VI
COOKING AND PREP TERMS, PAGE X
MENU IDEAS, PAGE XII
CHAPTER 1, PAGE 1 CHAPTER 8, PAGE 165
starters vegetables
CHAPTER 2, PAGE 33 CHAPTER 9, PAGE 200
drinks easy beans and lentils
CHAPTER 3, PAGE 48 CHAPTER 10, PAGE 216
burgers and sandwiches soups and stews
CHAPTER 4, PAGE 63 CHAPTER 11, PAGE 252
salads baked goodies: yeast
breads, quick breads,
CHAPTER 5, PAGE 89
biscuits, and scones
pasta and noodles
CHAPTER 12, PAGE 266
CHAPTER 6, PAGE 106
sweet treats
rice and whole grains
CHAPTER 13, PAGE 306
CHAPTER 7, PAGE 131
sauces, dips, spreads,
tofu, tempeh, and seitan
jams, and marinades
SOURCES, PAGE 327
INDEX, PAGE 330
0022__554477888855--ffttoocc..iinndddd iiiiii 1100//1144//1100 99::5588 AAMM
acknowledgments
There are many voices and visions that go Lisa Romerein, and Dasha Wright for making
into putting together a magazine like the dishes look so tempting and delicious.
Vegetarian Times and a book like this one. At Wiley, Anne Ficklen, Cecily
It all starts with the recipe developers McAndrews, Amy Zarkos, and Kevin Watt
who create fresh, healthy recipes month not only guided this book through all the
after month. Robin Asbell, Ann Gentry, editorial hoops on the path to publication,
Myra Kornfeld, Donna Meadows, Rochelle but also they were instrumental in creating
Palermo, Nicole Palitti, Victoria Abbott a cookbook that has the tone and feel of the
Riccardi, Joyce Sangirardi, Melynda magazine.
Saldenais, and Elliott Prag keep things tasty Without Healthy Living Group General
for us and came up with the recipes you’ll Manager Pat Fox or VT's literary agent,
fi nd on the following pages. Mary Ann Naples, this book never would
Fiona Kennedy and Maggie Patinelli, have reached the Wiley people—or anyone
our recipe testers and frequent recipe else! They tirelessly championed the
contributors, have logged hundreds of concept long before the fi rst word was on
hours in the kitchen to make sure each and a page.
every recipe works as it is supposed to, Finally special thanks go out to VT
occasionally adding a little of this or that to magazine staffers Gabrielle Harradine, Scott
make each dish the best it can possibly be. Hyers, Don Rice, Jolia Sidona Allen, Amy
The beautiful images that accompany Spitalnick, and Anna Roberts. In addition to
the recipes are taken by supertalented their invaluable input, their collaborative
photographers who bring the VT vision efforts on everything from tasting recipes
to life each month. Thank you Beatriz Da (really fun) to typing up lists and fact
Costa, Andrea Gómez, Jacqueline Hopkins, checking pages (really boring) made this
Richard Jung, John Kelly, Amy Neunsinger, book possible.
Vegetarian Times EVERYTHING VEGAN
IV
0033__554477888855--ffllaasstt..iinndddd iivv 1100//1144//1100 1100::0000 AAMM
introduction
The term “vegan” has come to mean so food for over 35 years? The more than 250
much more than its dictionary defi nition of recipes on the following pages range from
someone who eats no animal products or the simple (Maple-Mustard Sauce, p. 313: two
dairy. Sure, a person can be vegan, but these ingredients, stir . . . voilà! A vegan alternative
days, so can a bakery, a music festival, a fash- to honey-mustard sauce!) to the sublime
ion trend, a pair of shoes—even lipstick and (Vietnamese Hot Pot, p. 240, a party dish that
nail polish. “Vegan” is also used as a synonym our editors scored a perfect 10). There are
for “animal-friendly” and “cruelty-free” in soups that warm, salads that wow, one-pot
environmental movements and often implies meals that make weeknight dinners a breeze,
a wider concern for protecting the earth. greens dishes, grains dishes, desserts . . . all
When it refers to food, what “vegan” with the VT editors’ seal of approval.
ultimately implies is a choice. It can be a And we’re a picky bunch. Not only do our
lifestyle choice for personal or political recipes have to be superlatively tasty, but they
reasons. It can be a diet choice for health must also be simple enough for a novice cook
reasons. It can even be a meal choice for and creative enough to entice experienced
someone who selects a vegan entrée in foodies. Most of all, each and every recipe
a conventional eatery simply because it has to meet our stringent requirements for
sounds appetizing. All those choices have health and nutrition—which is why you’ll
one thing in common: a decision to enjoy fi nd nutritional information after them all.
delicious, health-giving foods. Just for a second, let’s take the term
This book was written to help you reaf- “vegan” out of the cookbook title. What’s
fi rm your vegan choice—no matter what left? A collection of easy, innovative, deli-
the context. (Though we probably can’t help cious, and health-giving recipes that just
you with a shoe size or the right lipstick hue.) happen to be made without using any ani-
What better guide could you have for discov- mal products or dairy. Good choice, huh?
ering everything vegan cuisine has to offer
than Vegetarian Times, a publication that’s MARY MARGARET CHAPPELL
been creating, testing, and tasting vegan FOOD EDITOR
INTRODUCTION
V
0033__554477888855--ffllaasstt..iinndddd vv 1100//1144//1100 1100::0000 AAMM
THE HEALTH POWER OF VEGAN FOODS
foreword by NEAL D. BARNARD, MD
Whether vegan foods are inspired by Medi- small amounts of meat. The vegetarians
terranean, Asian, or any of a hundred other in the study were also much less likely to
traditions, they boast delightful fl avors and develop diabetes.B
aromas. They are animal-friendly and kind But it was not until four decades later
to the environment. that results for vegans could be teased
But perhaps the broadest appeal of apart from those of other vegetarians.
vegan dishes comes from what they do In the Adventist Health Study 2, which
for your health. When you fi ll your plate included 60,903 participants, vegans were
with vegetables, fruits, whole grains, and by far the slimmest group, with a body
legumes, and skip the cholesterol, fat, and weight right smack in the middle of the
other undesirables that animal products healthy range. Lacto-ovo-vegetarians were
harbor, you’ve got a menu that is un- a bit heavier, and participants who included
matched in health-promoting power. fi sh in their diets were heavier still. “Semi-
For decades, researchers have been vegetarians”—those who had meat less
measuring the health benefi ts of various than once a week, but more than once per
diets. One group that has lent itself to in- month—weighed more than fi sh-eaters,
tensive study is the Seventh-Day Adventists. and frequent meat-eaters were teetering on
Adventist religious tenets call for avoiding the edge of obesity.C
tobacco, alcohol, caffeine, and meat. But Diabetes risk followed exactly the same
while most Adventists follow the fi rst three gradient, affecting only 2.9 percent of
rules pretty well, only about half avoid vegans, compared with nearly 8 percent of
meat. The rest are modest meat-eaters. nonvegetarians, with the other diet groups
That creates a perfect natural experiment, falling in between.C
allowing scientists to see the effects of Researchers have studied European pop-
meat-eating in an otherwise health- ulations in the same way. In the European
conscious population. Prospective Investigation into Cancer and
In 1960, when the Adventist Mortality Nutrition, vegans were once again the slim-
Study began tracking the health of 24,673 mest group, red meat–eaters the heaviest,
adults, it became clear that vegetarians with lacto-ovo-vegetarians and fi sh-eaters
were much less likely to be overweight falling in between.D
compared with people who ate even rather
Vegetarian Times EVERYTHING VEGAN
VI
0033__554477888855--ffllaasstt..iinndddd vvii 1100//1144//1100 1100::0000 AAMM
Because vegan diets have essentially no What was especially remarkable was
cholesterol or animal fat, they are powerful why the vegan group lost weight. Part of
cholesterol-lowering diets. At the University the credit goes to the fact that vegan diets
of Toronto, David Jenkins, MD, PhD, showed have no animal fat. Since every gram of fat
just how powerful. Beginning with a basic has nine calories (compared with carbo-
vegan diet, he asked volunteers to favor hydrates, which have only four), skipping
foods with a cholesterol-lowering effect, high-fat items means skipping the most
such as oat bran, nuts, soy products, and calorie-dense foods. Also, foods from plant
certain plant sterols. The combination of a sources are fi ber-rich. Because fi ber holds
vegan diet paired with cholesterol-lowering water and fi lls your stomach, it tricks your
foods reduced LDL (“bad”) cholesterol by brain into thinking you are eating a large
nearly 30 percent in four weeks, which was amount of food when in fact your calorie
similar to the power of cholesterol-lowering intake is modest.
drugs.G But there is one more compelling reason
Studies conducted by the Physicians’ for this weight loss: Vegan foods boost your
Committee for Responsible Medicine metabolism for a few hours after every
(PCRM) show that low-fat vegan diets have meal. In the weight-loss study described
similarly dramatic effects. In 2005, PCRM above, we brought the participants into the
reported the results of a study involving laboratory. Using a special mask that fi ts
a group of postmenopausal women who over the nose and mouth, we were able to
had been struggling with weight problems. measure their metabolism. This is because
The volunteers had tried every diet you can the amount of oxygen a person takes in and
imagine, and felt stuck—nothing they did the carbon dioxide he or she breathes out
could take the weight off and keep it off. As shows how fast the body is burning calories.
the study began, we assigned half the par- We did this test before and after a meal.
ticipants to a low-fat vegan diet; the other After the participants had been on a
half began a more conventional low-fat vegan diet for 14 weeks, their after-meal
diet. By 14 weeks, the difference between calorie-burn was measurably faster. The ef-
the two groups was clear. The vegans had fect was modest, but it occurred after every
lost, on average, one pound per week, while breakfast, lunch, and dinner. More of the
the control group had lost slightly more calories they consumed were burned off as
than half that amount.H The PCRM research- body heat rather than being stored as fat.
ers continued to track their weight. While So vegan diets have fewer calories to
the control group regained its lost weight, start with, they satisfy your appetite before
the vegan group did not—even after two you’ve overdone it, and they ramp up your
years of follow-up.I metabolism for a few hours after every meal.
FOREWORD
VII
0033__554477888855--ffllaasstt..iinndddd vviiii 1100//1144//1100 1100::0000 AAMM
A DIET SOLUTION FOR TYPE 2 DIABETES
Starting in 2003, the National Institutes of Vegan diets have many other advan-
Health funded our research team to test tages, from reducing menstrual cramps
a similar diet for diabetes. Among people and premenstrual syndrome to improving
who kept their medications and exercise arthritis pain and migraines. All in all, it is a
constant, a low-fat vegan diet controlled remarkably healthful way to go.
blood sugar much better than a more con- In 2009, the American Dietetic Asso-
ventional diabetes diet.J The vegan diet also ciation reaffi rmed its strong support for
lowered participants’ cholesterol and helped vegetarian and vegan diets. In its offi cial po-
them lose weight. Many participants were sition paper, the ADA wrote that vegan diets
able to reduce their medications or even are not just nutritionally adequate; they
eliminate them. Tracked over the long run, bring a wide variety of health benefi ts.BB
the benefi ts of the vegan diet still held.BA
THE VITAMIN GAP
Some people may think natural foods ought Vitamin B12 is essential for the blood and
to provide all nutrition needed for a vegan central nervous system. Because vitamin
diet, without having to rely on supple- B12 is not made by plants or animals, but by
ments. I agree, in principle. But we are not bacteria, and because the best food sources
in anything like a natural environment. Just of vitamin B12 are animal products, it can
as being indoors deprives us of the sunlight be hard for vegetarians and vegans to get
that normally produces vitamin D, modern the recommended amount. Nevertheless,
life also means a vitamin B12 supplement is a daily multiple vitamin will do the job,
essential for vegans—and a good idea for providing you with enough vitamin B12, as
everyone else, too. will fortifi ed foods (e.g., fortifi ed soymilk,
A healthy diet means including a reli- cereals, etc.).
able source of vitamin B12 in your routine.
Vegetarian Times EVERYTHING VEGAN
VIII
0033__554477888855--ffllaasstt..iinndddd vviiiiii 1100//1144//1100 1100::0000 AAMM