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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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Keywords: vegan cooking for newbies
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