The Happy Herbivore Cookbook (64 page)

Makes approximately 1 cup
| Can't find whole-wheat breadcrumbs at the store? No problem. All you need is a food processor, a pan, and this trio of steps.

1 slice whole-wheat bread

CHEF'S NOTE:
If you're in a hurry, toast crumbs in a conventional oven or toaster oven for a few minutes at 250°F.

APPENDIX

AGAR FLAKES: Also called agar-agar, this gelling agent comes from algae or seaweed and can be used as a substitute for gelatin.

AGAVE NECTAR: Pronounced ah-GAH-vay, agave nectar is a natural, unrefined sweetener with a consistency similar to honey. It comes from the agave plant, which also is used to make tequila. It can replace honey, sugar, and maple syrup in recipes and works especially well as a sweetener in drinks.

APPLE CIDER VINEGAR: This very acidic and strong-smelling vinegar is made from apples or cider. It is often combined with non-dairy milk to sour it into vegan buttermilk. It's also used for flavor and served instead of ketchup with sweet potato fries. Apple cider vinegar can be found in most grocery stores, but you can substitute lemon juice if necessary.

ARROWROOT: Found at most health food stores, arrowroot is a type of starch that can be used interchangeably with cornstarch.

 

BEANS: Canned beans are quick, easy, and convenient, but dried beans are more economical. You can substitute 2 cups of cooked beans for every 15-ounce can of beans called for in a recipe. When selecting canned beans, try to buy low-sodium or no-salt-added options. You can find dried or canned beans in most grocery stores, but health food stores have a larger variety and lower prices on organic and no-salt-added beans.

BROTHS: Broths made from bouillon cubes are less expensive than canned or boxed broths, but any light-colored vegetable broth will suffice. You can also make your own (see pg. 278). When possible, buy no-salt-added or low-sodium options.

BROWN RICE: Bran and germ—key nutrients in rice—have been removed to make white rice white, but brown rice is what white rice once was. To save time, stock up on precooked brown rice that reheats in about a minute. You can find dried and precooked brown rice at most supermarkets.

BROWN RICE FLOUR: As the name suggests, brown rice flour is made from brown rice. It's also gluten-free and provides a distinctive taste that lends well to battered foods.

 

CHICKPEA FLOUR: Also called garbanzo bean flour, chickpea flour is a light-yellow flour made from chickpeas. It's gluten free and provides an egg-like taste in cooking.

CHINESE 5-SPICE: Chinese 5-spice is a blend of spices, most commonly cinnamon, star anise, anise seed, ginger, and cloves. It can be found in Asian markets and the Asian section of most grocery stores.

COCOA: Most unsweetened cocoa powders are accidentally vegan. Hershey's and Ghiradelli are good brands to try.

COLLARD GREENS: These leafy greens are an excellent source of fiber and vitamin C, and they have anti-cancer properties. Collard greens can be found at all health food stores and most well-stocked supermarkets. When preparing the greens, be sure to remove the ribs by running a sharp knife along each side.

CONFECTIONERS' SUGAR: Powdered sugar.

COOKING SPRAY: An aerosol designated as a high-heat cooking spray or an oil-spray can filled with high-heat cooking oil.

 

GRANULATED POWDERS: Look for onion and garlic powders that are granulated, resembling the consistency of fine salt, and not powders that are similar to flour or confectioners' sugar (the floury spices are sometimes called “California Style”).

 

INDIAN SPICES: Indian spices such as turmeric, coriander, garam masala, cumin, curry powder, and fennel seeds can be found in most health food stores but are very inexpensive at Indian stores and online.

INJERA BREAD: This fermented pancake-like bread is made out of teff flour and is a staple in Ethiopian cuisine. You can purchase injera from your local Ethiopian restaurant, buy it at well-stocked health food stores, or make it yourself—try Google for a recipe.

ITALIAN SEASONING: Italian seasoning is a blend of basil, rosemary, thyme, sage, marjoram, and oregano.

KALE: These leafy greens are an excellent source of antioxidants, beta carotene, vitamins K and C, and calcium. Kale can be found at all health food stores and most well-stocked supermarkets. I prefer the dark, deep green kale commonly labeled “dinosaur kale.” When preparing kale, be sure to remove the ribs by running a sharp knife along each side.

KELP: A deep-water sea vegetable that's high in iodine but low in sodium (salt), kelp also gives food a fishy taste and is the key to making vegan versions of fish foods. Kelp usually comes in the form of flakes or granules in a small shaker container. You can find it in the Asian section of health food stores or online.

 

LIQUID SMOKE: Found in most supermarkets, liquid smoke is smoke condensation captured in water. It looks like soy sauce but smells like barbecue.

 

MISO: Found in the refrigerated food section of health food stores and Asian supermarkets, miso is usually made from soybeans, although it can also be made from rice, barley, wheat, or chickpeas. Miso has a distinctive salty flavor, therefore lending a great flavor in soups, dressings, and vegan cheese sauces.

MORI-NU TOFU: This shelf-stable tofu can be found in the Asian section of most grocery stores, but it is sometimes also kept with meat substitutes or produce.

 

NON-DAIRY MILK: Soy milk, rice milk, hemp milk, oat milk, and almond milk are just some of the many kinds of non-dairy milk on the market. West Soy makes a fat-free soy milk, but many other brands make light non-dairy milks that have a marginal amount of fat. These milks can be used interchangeably in recipes, so feel free to use any type of milk you enjoy or have on hand. Non-dairy milks can be found on the shelf or in the refrigerated section of the grocery store. Most supermarkets carry at least one brand of soy milk, but health food stores have a wider variety and are usually more affordable. Bulk retail outlets like Costco often sell non-dairy milk for as little as ten cents a carton. If you are new to non-dairy milk, try several brands and varieties to find your favorite. Sweetened almond milk is a good starting point.

Popular brands of non-dairy milks include Silk, West Soy, Rice Dream, Hemp Bliss, and Almond Breeze. You can also make your own fat-free non-dairy milk (pg. 282).

NORI: Found in the Asian section of health food stores, nori are dried seaweed sheets commonly used in sushi.

NUTRITIONAL YEAST: Also called brewer's yeast and savory yeast, nutritional yeast is a deactivated yeast, meaning it doesn't make breads rise the way active yeast does. Nutritional yeast is a complete protein, low in fat and sodium, and fortified with vitamin B
₁₂
. It also gives food a cheesy flavor. Nutritional yeast can be found at health food stores and vitamin retailers like GNC and the Vitamin Shoppe. I highly recommend Red Star brand, which can be found in some stores and bought in bulk online.

 

ORGANIC FOODS: Farmers' markets and co-ops usually have the best prices on organic fruits and vegetables. There may also be an affordable organic delivery company such as Fresh Direct, Urban Organics, Boxed Greens, Greenling, Spud, or Door to Door Organics, that serves your city or town. Trader Joe's and bulk chains like Costco carry a limited amount of affordable organic produce and Whole Foods Market can be affordable if you buy seasonally, locally grown, or its brand of frozen items (“365”).

 

POULTRY SEASONING
: Poultry seasoning is a blend of basil, rosemary, thyme, sage, marjoram, and oregano, but other herbs can be included from time to time. Avoid buying powdered poultry spice or chicken spice rubs, which can be salty. Look for a granulated poultry spice or make your own blend using the recipe on page 273.

POWDERED SUGAR: Also called confectioners' sugar, powdered sugar is very fine and powder-like. It usually contains a marginal amount of cornstarch. Alternatively, you can make your own by combining 1 cup of raw sugar with 2 tbsp of cornstarch in your food processor and letting the motor run until a fine powder is formed.

PUMPKIN PIE SPICE: This blend of cinnamon, ginger, cloves, and nutmeg gives pumpkin pie and other pumpkin foods that distinct flavor we know and love. You can find it around the holidays, but some stores stock it year round.

PURE MAPLE SYRUP: Pure maple syrup is a delicious natural, unrefined sweetener that is lower in calories and full of important minerals. While it may be tempting to do so, you cannot substitute imitation maple syrups and pancake syrups without sacrificing taste and quality. Those syrups are made from refined sugars and chemicals and will interfere with baking chemistry. Agave nectar can be substituted for pure maple syrup, but the taste will be different. The best deals for maple syrup are online, particularly when you buy in bulk.

PURE PUMPKIN: Pure pumpkin is different from pumpkin pie mix (don't use that). You want canned pure pumpkin or the insides of an actual pumpkin. In a pinch, you can substitute canned sweet potato.

 

QUINOA: Although technically a pseudo-cereal, quinoa is commonly treated as a grain. It has a nutty flavor and is full of calcium, iron, and magnesium. Quinoa is also a complete protein and cooks quickly, making it a perfect substitute for rice, oatmeal, and other grains when your time is limited. Most U.S. brands of quinoa have been pre-rinsed, but if your quinoa has a chalky coating, rinse it several times before cooking or it will taste very bitter and soapy. Quinoa bought from the bulk bin should always be rinsed before cooking.