Vegan Cooking for Newbies (The Chef Cookbook)

Vegan Cooking for Newbies (The Chef Cookbook)

TABLE OF CONTENTS
INTRODUCTION: WHAT IS VEGAN COOKING? ……….. 4
INTRODUCTION: WHAT IS VEGAN COOKING? ……….. 4
SO, WHAT DOES IT MEAN TO BE VEGAN. ANYWAY? …………………… 4
WHAT MAKES FOOD VEGAN OR NOT? ……………………………………… 4
WHAT THIS EBOOK WILL COVER ……………………………………………. 5
1. TYPICAL INGREDIENTS IN VEGAN COOKING ………. 6
REPLACING EGGS IN RECIPES ……………………………………………….. 6
WHAT DO EGGS DO IN THE RECIPE? …………………………………………. 6
EGG REPLACEMENT OPTIONS ………………………………………………….. 6
REPLACING MILK IN RECIPES ………………………………………………… 9
REPLACING BUTTERMILK IN RECIPES …………………………………….. 9
REPLACING BUTTER AND LARD IN RECIPES …………………………… 10
COMMON INGREDIENTS USED IN VEGAN COOKING …………………. 11
SOY PRODUCTS ………………………………………………………………….. 11
WHOLE GRAINS ………………………………………………………………….. 12
NUTS AND SEEDS ……………………………………………………………….. 13
LEGUMES ………………………………………………………………………….. 13
FRUITS AND VEGETABLES ……………………………………………………… 14
CANNED AND PACKAGED FOODS …………………………………………….. 14
HIDDEN INGREDIENTS TO WATCH OUT FOR …………………………… 15
HIDDEN INGREDIENTS FROM ANIMALS …………………………………….. 15
INGREDIENTS THAT MAY BE FROM ANIMALS ………………………………. 16
2 SETTING UP THE VEGAN PANTRY …………………….. 18
STEP ONE: TAKE INVENTORY ……………………………………………….. 18
STEP TWO: STOCK THE ESSENTIALS ……………………………………… 18
STEP THREE: PURCHASE ANY EXTRAS …………………………………… 19
AN EXAMPLE OF A VEGAN PANTRY ……………………………………….. 19
BREAKFAST ITEMS ………………………………………………………………. 19
SNACKS ……………………………………………………………………………. 20
MISC. ITEMS ……………………………………………………………………… 20
GRAIN PRODUCTS ……………………………………………………………….. 20
CONDIMENTS …………………………………………………………………….. 20
BAKING ITEMS …………………………………………………………………… 21
3 BASICS OF VEGAN COOKING …………………………… 22
3 BASICS OF VEGAN COOKING …………………………… 22
SETTING UP YOUR KITCHEN ………………………………………………… 22
HOW TO FOLLOW RECIPES ………………………………………………….. 23
BASIC COOKING TECHNIQUES ……………………………………………… 24
Your Guide to Vegan Cooking – Page 3
LEARN HOW TO USE YOUR KNIVES ………………………………………….. 24
LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING ………………………………………………………………………. 24
LEARN THE DIFFERENCE BETWEEN BAKING AND BROILING ……………. 24
LEARN HOW TO USE ALL OF YOUR APPLIANCES ………………………….. 25
COMMON COOKING TERMS AND WHAT THEY MEAN ……………………… 25
4 CREATING A COMPLETE MEAL………………………….. 27
NUTRITIONAL CONSIDERATIONS …………………………………………. 27
GETTING ADEQUATE PROTEIN ………………………………………………… 27
EATING ENOUGH IRON …………………………………………………………. 28
EAT FOODS RICH IN B-VITAMINS ……………………………………………. 28
GETTING ENOUGH CALCIUM ………………………………………………….. 28
GETTING IT RIGHT …………………………………………………………….. 29
VEGAN FRIENDLY ETHNIC CUISINE ………………………………………. 29
5 SPECIAL NUTRITIONAL CONSIDERATIONS ……….. 31
DIABETES …………………………………………………………………………. 31
DISEASES OF THE CIRCULATORY SYSTEM ……………………………… 31
LOW FAT DIET …………………………………………………………………… 32
LOW SUGAR COOKING ………………………………………………………… 32
LOW SODIUM COOKING ………………………………………………………. 32
GLUTEN FREE COOKING ………………………………………………………. 33
6 RECIPES ………………………………………………………. 34
APPETIZERS ……………………………………………………………………… 34
BRUSCHETTA …………………………………………………………………….. 34
BLACK OLIVE HUMMUS …………………………………………………………. 35
SOUPS ……………………………………………………………………………… 35
GREEK STYLE CHICKPEA SOUP ……………………………………………….. 35
CLASSIC MINESTRONE SOUP …………………………………………………. 36
SALADS …………………………………………………………………………….. 36
VEGAN CESAR SALAD …………………………………………………………… 36
CLASSIC SALAD ………………………………………………………………….. 37
MAIN COURSES ………………………………………………………………….. 37
VEGAN LENTIL TACOS ………………………………………………………….. 37
HEALTHY VEGETABLE CASSEROLE …………………………………………… 38
SIDE DISHES …………………………………………………………………….. 38
DESSERTS …………………………………………………………………………. 39
VEGAN BROWNIES ………………………………………………………………. 39
THINGS TO DO WITH FRESH FRUIT ………………………………………….. 40
CONCLUSION …………………………………………………… 41
WHERE DO YOU GO FROM HERE? ………………………………………….. 41

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