Unexpectedly Vegan Southern Cook Turned Vegan: Tips and Tricks to Making Any Recipe Vegan Courtney Keen Unexpectedly Vegan. Copyright © 2015 by Courtney Keen All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher. 2015 Keen, Courtney Table of Contents TABLE OF CONTENTS INTRODUCTION: WHAT THIS EBOOK WILL COVER 1. UNEXPECTEDLY VEGAN WHY I BECAME VEGAN WHAT DOES IT MEAN TO BE VEGAN? WHAT MAKES FOOD VEGAN OR NOT? SUMMARY 2. BEING VEGAN AS IT PERTAINS TO YOUR HEALTH WEIGHT MANAGEMENT DIABETES DISEASES OF THE CIRCULATORY SYSTEM LOW FAT DIET LOW SUGAR LOW SODIUM GLUTEN FREE RAW VEGAN MY FIRST EXPERIENCE AS A RAW VEGAN MUCUS IN THE BODY SUMMARY 3. REPLACING INGREDIENTS IN VEGAN COOKING THE COST OF BEING VEGAN? REPLACING EGGS IN RECIPES WHAT DO EGGS DO IN THE RECIPE? EGG REPLACEMENT OPTIONS REPLACING MILK IN RECIPES REPLACING BUTTERMILK IN RECIPES REPLACING BUTTER AND LARD IN RECIPES REPLACING CHEESE IN RECIPES NUTRITIONAL YEAST REPLACING MEAT REPLACING SUGAR IN RECIPES REPLACING SALT IN RECIPES SUMMARY 4. COMMON INGREDIENTS USED IN VEGAN COOKING SOY PRODUCTS WHOLE GRAINS NUTS & SEEDS LEGUMES FRUITS & VEGETABLES CANNED & PACKAGED FOODS SUMMARY 5. HIDDEN INGREDIENTS TO WATCH OUT FOR HIDDEN INGREDIENTS FROM ANIMALS INGREDIENTS THAT MAY BE FROM ANIMALS SUMMARY 6. SETTING UP THE VEGAN PANTRY STEP ONE: TAKE INVENTORY STEP TWO: STOCK THE ESSENTIALS STEP THREE: PURCHASE ANY EXTRAS VEGAN GROCERY LIST SUMMARY 7. BASICS OF VEGAN COOKING SETTING UP YOUR KITCHEN HOW TO FOLLOW RECIPES BASIC COOKING TECHNIQUES LEARN HOW TO USE YOUR KNIVES LEARN THE DIFFERENCES BETWEEN BOILING, HEATING, AND SIMMERING LEARN THE DIFFERENCE BETWEEN BAKING AND BROILING LEARN HOW TO USE ALL OF YOUR APPLIANCES COMMON COOKING TERMS AND WHAT THEY MEAN SUMMARY 8. CREATING A COMPLETE MEAL NUTRITIONAL CONSIDERATIONS GETTING ADEQUATE PROTEIN GETTING ENOUGH IRON EAT FOODS RICH IN B-VITAMINS GETTING ENOUGH CALCIUM GETTING IT RIGHT SUMMARY 9. EATING OUT AS A VEGAN VEGAN FRIENDLY CUISINES SUMMARY 10. RECIPES BREAKFAST PANCAKES OATMEAL OR CEREAL VEGAN SPICED CARROT MUFFINS SALADS VEGAN CAESAR SALAD SOUTHWESTERN RICE & BLACK BEAN SALAD CLASSIC SALAD APPETIZERS & STARTERS BLACK OLIVE HUMMUS CLASSIC MINESTRONE SOUP SPICY BUFFALO CAULIFLOWER ‘WINGS’ RAW VEGAN GRANOLA BARS VEGAN CHEESE DIP MAIN COURSES RAW TACOS W/ SPICY NUT CRUMBLE & SWEET CORN CEVICHE SALSA VEGAN LENTIL TACOS SWEET POTATO, CHICKPEA, AND QUINOA VEGGIE BURGER WRAPS & BURRITOS VEGAN MEATLOAF ITALIAN LAYERED VEGETABLE CASSEROLE HEALTHY VEGETABLE CASSEROLE QUINOA STUFFED PEPPERS SIDE DISHES SOUTHERN CORNBREAD STUFFING RAW SWEET AND SPICY ASIAN BLOOMED WILD RICE SOUTHERN STYLE COLLARD GREENS VEGAN MAC-N-CHEESE DESSERTS VEGAN BROWNIES GRAIN-FREE PEACH CRISP (VEGAN, PALEO) RAW VEGAN CHEESECAKE SWEET POTATO PIE WITH A MAPLE QUINOA CRUST THINGS TO DO WITH FRESH FRUIT 11. WHERE DO YOU GO FROM HERE? WEBSITES 12. VEGAN COOKING CHEAT SHEET COOKING REPLACEMENTS EGG REPLACEMENTS MILK REPLACEMENTS BUTTER AND LARD REPLACEMENTS CHEESE REPLACEMENTS SALT REPLACEMENTS BUTTERMILK REPLACEMENT SUGAR REPLACEMENTS MEAT REPLACEMENTS COMMON INGREDIENTS USED IN VEGAN COOKING WHOLE GRAINS NUTS & SEEDS LEGUMES NUTRITIONAL CONSIDERATIONS GETTING ADEQUATE PROTEINS GETTING ENOUGH IRONS GETTING ENOUGH CALCIUM GLUTEN FREE COOKING VEGAN COOKING APPLIANCES & UTENSILS THE FUNNY THINGS MEAT EATERS WILL SAY ONCE YOU BECOME VEGAN INTRODUCTION: What This eBook Will Cover L et’s face it: As many advertising and sales people know, you can never be too skinny, too beautiful, or too rich. We all want to want to live longer, healthier lives, and if we can do that without aging, gaining weight, causing harm to the environment, or spending lots of money, that would be great! Now what if I told you that you could do that? Eating a vegan diet can slow down the aging process, help you lose or maintain weight, shrink your environmental footprint, and you can even do all of that without spending lots of money. I know what some of you are thinking; a vegan diet may be a bit extreme, you love meat, can’t live without cheese and God forbid someone take away your Rocky Road ice cream. It’s okay, don’t worry. I’m not asking you to give it all up at once, or even for a lifetime. The good news is that many of you are at least curious about the lifestyle, or already are vegetarians or vegans, since you were brave enough to read a book with the word “vegan” on the cover. I just hope this book opens you up to trying some new things, and I encourage you to test what you learn by doing a 20-day vegan diet and seeing how you feel. Don’t just take my word for it, try it yourself—and who knows, you may be the next ‘unexpected vegan!’ Here is what this book will cover to help you get started: The basics on being vegan and why you should do it What being vegan can do for your health, especially if you have special nutritional needs such as diabetes or high cholesterol. An overview of typical ingredients used in vegan cooking. A list of substitute ingredients to use when following recipes to fit your dietary needs. A list of hidden ingredients to avoid while eating a vegan diet.