Beverly Lynn Bennett - The Complete Idiots Guide to Vegan Cooking

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Table of Contents

To those who are guided by the open heart and open mind of compassion.

ALPHA BOOKS
Published by the Penguin Group
Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA
Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of
Pearson Penguin Canada Inc.)
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Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England

Copyright 2008 by Beverly Lynn Bennett

All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

eISBN : 978-1-436-26928-5

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 08-1 shows that the first printing occurred in 2008.

The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs.

For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014.

Publisher: Marie Butler-Knight
Editorial Director: Mike Sanders
Senior Managing Editor: Billy Fields
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Foreword

Eating is the most basic function of human existenceso much so that we almost forget that our lives depend on it. In America today, the overwhelming cause of death is what we eat. This is bad enough, but now we are exporting our diet to the rest of the world.

Heart disease, cancer, and diabetes rates are climbing while most people believe they eat a healthy diet. In reality, these so-called healthy diets contribute to their illness. The problem starts from the very top of the education system. Bad advice is as common as Mom, baseball, and apple pie. Government, doctors, and family all are loaded with old wives tales, false assumptions, and just plain bad advice. I must admit I spent the majority of my life in the camp of the clueless when it came to what was healthy to eat. When I look back, I must marvel at the fact that I survived the pain I inflicted on myself with my fork.

Most of us learn about our diet at our mothers table. We have no doubt that our mother loves us and, therefore, what she serves us must be the best. Wrong! When mothers eat bad diets, they pass along the problem to their children, and they pass it along to their own children. We must break this chain of bad eating habits before we destroy the thing we love the mostour families.

I was raised in rural America eating what we grew on the farm, and for the most part, our diet was very healthy. As we became more affluent, my mother brought into our diet what was available at the local grocery store, as it was the growing rage and it meant a lot less toil for her. White bread, canned meat, cheese, and ice cream were some of the modern marvels we started eating. Little did she know that we were on a very slippery slope toward future health problems. Over time, I added additional bad habits of my own to her advice and soon was a wreck just waiting to happen.

Overweight and with high blood pressure and a cholesterol level of over 300 finally got my attention before it was too late to correct problem. I wish when I was trying to reform my eating habits I would have had a book like The Complete Idiots Guide to Vegan Cooking . The book you hold in your hands contains everything you need to make the transition from the standard American diet, which was killing me, to the vegan diet that saved my life. This book has the solution most Americans need right now, and its as important as health insurance because a vegan diet can prevent most health problems.

The Complete Idiots Guide to Vegan Cooking is easy to read, understand, and put into practice immediately. With this book, you can learn in weeks what it took me years to learn. Every family should read this book.

Howard F. Lyman, LL.D., is the president of Voice for a Viable Future, an educational nonprofit. He is a fourth-generation cattleman turned vegan and renowned public speaker. He has written two books, Mad Cowboy and No More Bull! His website is www.madcowboy.com.

Introduction

Whether youre new to the world of vegan cooking, or youre a seasoned cook who wants to pick up some additional pointers and add some exciting new recipes to your repertoire, this book is for you. In the following chapters, we guide you through all the aspects of preparing your own vegan food and share with you all the tricks of the trade that will soon have you cooking like a pro. Are you ready to begin? Then put on your vegan chefs hat and lets get started!

How to Use This Book

The book is organized into six distinct parts, each devoted to a different aspect of vegan cooking:

Part 1, Vegan Cooking Basics, provides you with some essential information you need to have to get started. You learn about the health advantages of eating a balanced, plant-based diet and how to be sure your basic nutritional needs are being covered. We also walk you through the basics of substituting for animal ingredients and teach you how to veganize your favorite nonvegan recipes.

Part 2, Morning Meal Options, gives you loads of vegan breakfast ideas from the quick and easy to the more time-consuming. We begin with fast and easy breakfast ideas, and move into breakfast and brunch recipes that require a little more time to prepare. And finally, you learn how to prepare some favorite vegan sweet and savory baked goods perfect for breakfast and other meals.

Part 3, Teasers and Toppers, features recipes for appetizers, snacks, spreads, sauces, gravies, and dairy alternatives. We begin with appetizers and snacks and move on to versatile toppers and spreads. The next stop introduces you to a variety of exciting salsas, sauces, and gravies. Finally, you become proficient in mimicking a variety of dairy products like Parmesan, cheddar, pepper jack, and feta cheeses, in addition to a homemade nut milk, nondairy creamer, and tofu sour cream.

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