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FAQs: Ask the Vegan Chef
Former restaurant chef Robin Robertson is a quintessential vegan queen of
the kitchen. The author of 10 vegetarian cookbooks, including Vegan
Planet and The
Vegetarian Meat & Potatoes Cookbook, Robin answers your questions
about vegan cuisine. From meat-free must-haves to keep in the kitchen to
how to satisfy cravings for vegan French toast and much more, Robin shares
years of experience and a wealth of expertise with you. Read on! (And to
learn about her upcoming events and releases, visit Robin’s Web site
at RobinRobertson.com.)
To submit questions, e-mail her at RobinQandA@peta.org.
Because of the high volume of questions that Robin gets, we cannot guarantee
that you will receive an answer to your question.
Chef Q&A Column
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| Q. I want to be vegan, but soy milk doesn’t agree with me. What can I use instead? | |
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| A. Fortunately, there are a number of vegan “milks” available at well-stocked supermarkets and natural-food stores. Among them are rice milk, oat milk, and almond milk. All are available in aseptic (shelf-stable) containers. Look for them on the shelf next to the soy milk. | |
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| Q. I have trouble finding good vegetarian food when I’m on the road. Is there a snack that I can keep in the car that is vegetarian and healthy? | |
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| A. There are so many healthy vegetarian snacks available that you could literally fill your car with them. Let’s begin with nuts of all kinds, from almonds to walnuts; dried fruit, including raisins, cranberries, and apricots; and trail mix. There are always corn chips, pretzels, popcorn, and cookies—many of them are reasonably healthy. How about keeping a jar of peanut butter and a package of crackers handy? Or try some vegetarian jerky—there are all kinds of flavors available, including vegan pepperoni sticks. When you want more than a snack, get a salad to go at a supermarket or any number of casual and fast-food restaurants. And check out this Web site for a list of vegetarian options at various restaurant chains, including yummy veggie subs, wraps, burgers, and more. | |
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| Q. I keep hearing about nutritional yeast. What is it, and where can I buy it? I live in rural Southwestern Ontario, which is not the most veggie-friendly place, but if you have any suggestions, I would welcome them. | |
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| A. True to its name, nutritional yeast is a nutritious food supplement made from yeast. It has what can be described as a salty-cheesy flavor and is often used to add flavor to certain foods—try it sprinkled on toasted garlic bread or added to certain casseroles or other dishes. Nutritional yeast is a good source of protein, B-complex vitamins (including B12), and amino acids. The most prominent brand to look for is Red Star® Nutritional Yeast. It’s available at natural- or health-food stores or online. Very important: Do not confuse nutritional yeast with active dry yeast or brewer’s yeast—it is not the same thing. | |
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| Q. I am almost 100 percent vegetarian, but I’m having trouble losing weight. What is the best and most effective way to lose weight? | |
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A. Ah, the age-old question. It’s a matter of simple mathematics, really—you have to burn more calories than you consume. It can be tedious, but I would recommend checking labels and counting calories so that you can get an idea of how many calories you are consuming throughout the day. You can calculate how many calories you should be consuming at http://www.globalrph.com/dieting_calc.htm.
Here are some other tips for healthier eating: Eat more whole foods (whole grains, beans, veggies, etc.); avoid processed foods, especially white flour and sugar; avoid high-fat foods (which usually have lots of calories); and watch portion sizes. Instead of soda (which is loaded with empty calories), drink lots of water. Prepare more meals at home, so you can know exactly what goes into them and how many calories they contain. Exercise at least three times a week for 30 minutes at a time. To help avoid refined carbs, check out my book Carb-Conscious Vegetarian—it is loaded with healthful and tasty recipes that contain complex or “good” carbs.
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| Q. Can you please advise me on how to cook and prepare tofu? I have noticed that most recipes that use tofu do not include step-by-step instructions on how to prepare it. | |
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A. Yours is a common question posed by people who are new to vegetarian cooking. For all you tofu-newbies out there, here is an encore presentation of my tips on preparing tofu from the Ask the Vegan Chef archives:
Let’s call this “Tofu 101.” All tofu is not created equal, but this primer will help you better understand this wonder food. If you’re new to tofu, it will probably be a while before you’ll want to eat it cold and raw because plain tofu is definitely an acquired taste. Well, actually, it doesn’t have much taste on its own—the beauty of tofu is that it quickly absorbs the surrounding flavors and seasonings. The conventional wisdom is to use tofu as an ingredient in combination with other more flavorful ingredients, rather than “unadorned.”
Silken tofu is best for smoothies, sauces, puddings, “cheesecakes,” and other soft, silky, or “saucy” recipes.
For stir-fries, sautés, or other dishes that require a sturdy texture that retains its shape during cooking, use regular tofu, a.k.a. Chinese bean curd. Press the water out of your firm or extra-firm tofu by cutting it into slabs and placing them on a baking sheet lined with paper towels. Top them with additional paper towels, another baking sheet, and some heavy canned goods. You’ll be ready to create amazing dishes with tofu.
Here are some simple ideas to try: After draining the water from tofu, heat a small amount of oil in a large nonstick skillet, add slices or cubes of firm tofu, and fry them on all sides until they are golden brown. Now comes the “flavor”—add a splash of tamari sauce or teriyaki sauce, simmer for a few minutes, then add to stir-fried fresh veggies and rice and—voilà!—you’ve got a quick, easy, and, most importantly, tasty meal. You can also make a quick sandwich filling by simmering browned tofu with barbecue sauce.
Make a hearty, satisfying dinner for friends and family by combining crumbled tofu with a splash of fresh lemon juice, a little fresh parsley, and a dash of salt and pepper and then using it as the filling for a yummy lasagne.
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| Q. I am a new vegan and have a couple of questions about products. Are sugar-free maple syrup, Bisquick, and Smart Balance vegan? Thanks! | |
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| A. You're in luck: According to the Smart Balance Web site, its "Certified Organic" Smart Balance is 100 percent vegan (the lactic acid it contains is derived from beets). Bisquick is also vegan—as long as you don't add eggs or dairy products to the mix! As for sugar-free maple syrup, I couldn't find any brands that weren't vegan, but as with any product, it's always a good idea to read the label first. PETA has a great factsheet on hidden animal ingredients so that you know what to look for. | |
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| Q. This Christmas, I was given a Lodge cast-iron Dutch oven to use at my campsite. It came with a cookbook with all sorts of chicken, beef, etc., recipes. My daughter is vegan, and I try to stay as close to her diet as possible. Where can I find vegan recipes for cooking over my campfire? | |
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| A. Check out this VegCooking.com feature: http://www.VegCooking.com/campingrecipes.asp.
There are also some cookbooks that can help, such as The Vegetarian Grill by Andrea Chesman. You also might enjoy some of the quick-and-easy recipes for cooking with nonperishable food in Apocalypse Chow: How to Eat Well When the Power Goes Out by Jon Robertson (and for which I wrote the recipes).
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| Q. I am working on redoing our vegetarian options on our plated menu here at the Hynes Convention Center. I want to start using vegan meats. I have a bunch of recipes for the basic vegan meats, but they all call for veggie beef broth or veggie fish stock, etc. What I can't find is how to make the veggie meat broths. Any info you could give me would be of great help. Thank you. | |
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| A. A good rich homemade vegetable stock can be used to add great flavor to recipes—you might try that first and see if you don't agree. If you really want a more "meaty" flavor, you could add one of the following products to your broth (available in natural food stores or online): Vegex Beefy Flavoring, Vogue VegeBase Vegetable Broth Mix, or Vogue Reduced Sodium Instant Vegetarian Chicken Base. Here's one site that sells these products: www.healthy-eating.com. | |
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| Q. I have high blood pressure and have to watch my sodium intake. A lot of the veggie dinners on the market are full of sodium. Are there any frozen veggie dinners available that are quick to fix and low in sodium? | |
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| A. That's a tough one, since most processed products and meals tend to be high in sodium. Here's an idea that can be economical and lets you control the sodium: Make your own! Pick a day when you have a few hours to devote to cooking. Get some meal-sized containers that you can either pop in the oven or microwave, depending on your preference. Then get cooking: Choose three recipes that you enjoy that freeze well (one-dish meals such as stews and chili are great for that), and then cook a large batch and portion them for the coming weeks. You can also make a big pot of rice or other grain and portion it into containers. Grains freeze well and defrost quickly. To speed things along, you can place frozen rice in a colander and run it under hot water in the kitchen sink. | |
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| Q. I've tried to go vegetarian many times but don't seem to have the "intestinal fortitude" for it. Let's just say, all those beans and tofu do not agree with me. How can I become vegetarian without spending the day in the bathroom, popping Tums every hour, and burping every three minutes? Can it happen with a gradual adjustment? Is there a bean out there that's easier to digest? Or a way to cook them that would be easier on my system? I really want to stop eating meat, but it sure makes life uncomfortable! Any input would be appreciated. | |
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| A. Here are some things that can help: Soak dried beans in water for eight hours or overnight, and then discard the soaking water before cooking. After soaking, drain the beans and cook them in fresh water. Be sure to cook the beans until they're very soft, because this will make them more digestible. Adding the dried sea vegetable kombu or the herb epazote to a pot of beans is believed to help make them more digestible. Just add 2 teaspoons dried epazote or a 2-inch strip of kombu to the pot before cooking the beans. Begin eating beans just a few times a week until your body gets used to digesting them. Soon, you should be able to eat them more often. Some beans are said to be easier to digest then others. Among the most digestible are adzuki, black-eyed peas, and lentils. If all else fails, use a digestive enzyme product to make beans easier to digest. These products are generally taken as a tablet or sprinkled on cooked beans before eating them. | |
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| Q. I am about four weeks into my vegan lifestyle but have concerns about eating out. On this Web site, I found good info on various restaurants, but you do not say anything about the buns. I thought that most buns, bagels, and breads are made with eggs or butter. And what about pastas? | |
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| A. Although there are certainly exceptions, many breads, rolls, and pastas are actually made without eggs or butter, especially French or Italian-type breads as well as flatbreads and bagels. The predominant exception is "flavored" breads or bagels, which may contain cheese, etc. Dried pastas are generally vegan, while "fresh" pasta usually is not. One way to give yourself peace of mind is to call a restaurant before you visit it (try not to call during the lunch or dinner rush) and ask to speak with a manager whom you can ask about the products the restaurant uses. This is much less of a hassle than just showing up at a place unprepared. |
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