Some notes
about the recipes:
We like to cook
creatively, and encourage you to do the same. Our recipes taste good as they are, but
there is no reason why you shouldn't consider them "jumping off points" and go
on to alter them according to your own preferences. For example, if a recipe calls for
sprouts and you don't have any -- or just don't like them -- substitute
sliced celery or another
vegetable in its place. Increase (or decrease) the amount of garlic or hot pepper to suit
your own palate, or to make the recipe appropriate for children. If you really like
carrots, double the amount called for in a recipe -- it will probably still be
delicious. Not a big fan of black beans? Substitute navy beans. Be careful, though, with
baked goods (cakes, pies, cookies, breads), because these need a certain proportion of
ingredients in order to hold together or rise properly. But that doesn't mean that you
can't use a different type of nuts, or currants instead of raisins. Make each recipe your
own!
This
is a recipe collection, not a cookbook. Although some of the recipes give more detailed
instructions, they all presume a basic knowledge of cooking techniques. We all had to
start learning somewhere, though. If you're a beginner and aren't familiar with any of the
terms or methods, you might want to visit your local library for a basic "how-to" cooking
book, such as Joy of Cooking or Good Housekeeping Cookbook. Neither of
these is a vegetarian cookbook, but they do explain basic cooking and baking terms and
procedures.
Please
also note that we have prepared and eaten ;-) each of these
dishes. You will not find untested recipes here, or recipes submitted
from unknown sources. These recipes are examples of how we actually
eat! And whenever possible we try to avoid "weird"
ingredients -- the stuff that really puts people off vegetarian
cooking. Most of the ingredients in our recipes can be found in any
well-stocked supermarket, although you may need to make an occasional
trip to a natural food store or a specific type of grocery (Japanese,
Indian, etc.).
A few notes
about ingredients:
Sweeteners:
Some sugars are prepared commercially using bone char (burned animal bones) to bleach
them. For this reason, we use non-bleached sugars, including Sucanat® (made from dried
sugar cane), unbleached beet sugar, or raw sugars. These types of sugars are not available
everywhere, but whichever one(s) you use are mostly interchangeable in quantity. Certain
maple syrup producers use animal fat to de-foam the syrup. We suggest that you research
the sources of any maple syrup you use. And some "maple
syrup" isn't made from maple at all -- it's just brown sugar
syrup with artificial flavour. Be sure to read labels carefully! Other sweeteners that you may choose to use, and
which are always vegan (as far as we know :), are date sugar, rice syrup, and apple juice
concentrate. Although most sweeteners can be used for any recipe, some specifically call
for granulated sweetener or sugar, and some call for liquid or syrup sweetener, such as
maple syrup. Use the sweetener(s) you prefer, and make adjustments according to your taste
and the texture of the finished dish. Note that some vegetarians will use honey and others
will not. Our recipes do not include honey.
Oils:
Cold-pressed oils are best because they have the most flavour and no added chemicals. Buy
the best oils that you can afford. Our favourite for regular cooking and baking is
sunflower, a light, nearly flavourless oil. Extra-virgin olive oil is our top choice for
many savoury dishes, and sesame oil adds a depth to Asian-style foods as well as to
desserts. Unless a recipe calls for a specific type of oil, use whichever oil you prefer.
Some other cooking oils are peanut, safflower, and corn. Although
canola oil has gotten a lot of press, we don't like to use it. This is
because the Canadian growers of the rapeseed that is pressed to make
canola use a lot of fish meal as fertilizer. We can often smell or
taste this in the oil, as it heats or in the finished product. Yuck! Remember that different oils tolerate different levels of heat, and
may smoke or burn if you let them get too hot. For flavouring without
cooking, try
walnut oil or other nut oils. Be sure to keep oils cool, either at room temperature or in
the 'fridge, so they don't go rancid. And if you're watching calories,
try doing the initial sautéing of onion, garlic, etc. replacing half
the oil called for with wine, tea, broth, or water. Then just before
serving, stir in a few drops of extra virgin olive oil,
sesame oil, or other flavourful oil. You'll get the aroma and flavour
of the dish, plus the "mouth feel" of the oil, but with far
fewer calories.
Margarine:
Most commercial margarines contain whey, a dairy product. There are a few non-dairy
margarines available in the supermarket, but you'll have to read the labels carefully.
Look for kosher margarines marked Parve or Pareve; these will contain no dairy. But
commercial margarines are not particularly good for you, so use them in small amounts as a
treat. You can find non-hydrogenated margarines in natural food stores, and this is what
we prefer to use. Some of our recipes call for Spectrum Spread®. This is a
non-hydrogenated spread that can be used in some baked dishes, but it is very costly and
also doesn't melt well, so it is not recommended for most cooking and/or baking.
Spectrum also makes a shortening made of non-hydrogenated palm oil,
which works very well for baking. And lately we've been preferring Soy
Garden® Buttery Spread, which has a buttery/nutty flavour, non-GMO, and
actually melts so you can sauté with it! Remember that too many fats, even
the "healthy" fats, are not very good for you.
Tofu:
Unless otherwise noted, in these recipes we use the Chinese style of tofu that
most commonly comes in a
plastic tub sealed over with plastic wrap, and usually in the firm or
extra-firm texture. We have noted specifically in those recipes where we use Japanese-style tofu,
and this refers to the tofu that you find in sealed boxes weighing
about 10 ounces. It is generally softer, and falls apart more readily,
than the Chinese-style tofu
and so not suitable for stir-frying and some other cooking techniques.
Rice:
Natural, organically-grown brown or Basmati rices are our preference, but you can use whichever type you
prefer unless the recipe specifies a particular kind. Basmati rice is
a naturally white rice with a slightly nutty flavour and aroma.
Flour:
We find it easiest to cook and bake with unbleached flour or a combination of unbleached
and whole wheat pastry flour. If you prefer to use all whole wheat, or any type of
non-glutinous flour (soy, oat, rice, etc.), you'll need to experiment with quantities. Again,
with cooked dishes it may not matter so much which type of flour you use, but for baked
goods we recommend that you start by preparing the recipe with the
specific flour called
for, and then go on to experiment with different flours.
Salt:
Our recipes are prepared using kosher salt, which has a coarser
texture than regular table salt. You can also substitute sea salt,
which generally contains various healthful minerals, but it is more
costly than kosher or regular salts. If you are restricting your
sodium intake, replace the salt in these recipes with the salt
substitute you normally use. We also like to use tamari (brewed) soy
sauce as a salty flavouring for savoury dishes. You can find
low-sodium tamari soy sauce, but again, if you are watching your
sodium, read the labels to see if this is acceptable for your diet.
You can replace tamari soy sauce with your regular salt substitute
mixed with unsalted broth or other liquid (like water or tea) in the
quantity called for in each recipe.
Genetically
modified/altered foods: Who knows what's in this stuff? Be sure to
read labels carefully and buy foods labeled non-GMO or organically
grown whenever
possible.
ur Vegan
Recipe