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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.)

Alternatives

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.

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.

Q. I’m 14 and in home economics class. We do a lot of cooking with meat. If I take in TVP (textured vegetable protein), I’m not allowed to use it if the recipe calls for anything other than ground beef or mince. Are there any veg alternatives other than tofu and TVP that I can use?

A. In addition to tofu, which can be used as a substitute for chicken, and TVP, which is a great substitute for ground beef or ground turkey, you can use tempeh and seitan, which can be sliced or diced and used in any recipe that calls for larger pieces of meat. There are also a number of faux-meat products made from soy and wheat, such as veggie sausage, vegan “chicken” strips, and so forth. These products can be found in natural-food stores and well-stocked supermarkets as well as online. Check out the list of faux-meat products on this Web site.

Q. I want to be vegan, but soy milk doesn’t agree with me. What can I use instead?

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.

Q. Can buffalo mozzarella be eaten by a vegan? I have one daughter who is vegan and another who is vegetarian but also lactose-intolerant, and it is hard to find a variety of items to make interesting meals with.

A. Unfortunately, nothing about buffalo mozzarella (neither the “buffalo” part nor the “mozzarella” part) is vegan. Since your vegetarian daughter is lactose-intolerant, it makes sense to cook vegan meals for both of them. There are thousands of fabulous vegan recipes out there, including many on this Web site and other Web sites—just Google “vegan recipes” and you’re sure to find lots of great recipes. There are also lots of vegan cookbooks out there too. Check out my cookbook Vegan Planet, for one—it contains 400 vegan recipes. You can find out more about it at RobinRobertson.com.

Q. I’ve been a vegetarian, and I recently decided to go vegan. I tried some recipes with Ener-G egg replacer, and they came out with a weird, dry taste. Was I doing something wrong? Are they supposed to taste like that? Also, a couple of the soy cheeses I tried taste sticky and syrupy when melted. Are there any brands that are closer to the real thing, or are these substitutes just like that and I have to get used to them?

A. I find that commercial egg replacers work best when used to make baked goods that only call for one or two eggs. Assuming that you dissolved the egg replacer in water according to the package directions, it should produce good results. I wouldn’t advise using the product to make anything requiring more than one or two eggs (such as a soufflé or quiche)—for dishes like that, I would use tofu-based alternative recipes. You also need to determine if eggs are being used in the recipe solely to add moisture—if so, you could use a variety of different moist ingredients in equal measure to the eggs you are replacing. Tofu and applesauce are two good examples of moist ingredients that can replace eggs in recipes such as quick breads (just use a small amount of baking powder as the leavening agent). Another great egg replacer for baking is flaxseeds—they’re also loaded with healthy omega-3 fatty acids. Whisk together 2 ½ tablespoons of ground flaxseeds with 3 tablespoons of water per egg. Be sure to keep ground flaxseeds in the freezer after you open the package, since they are highly perishable.

Most soy cheese doesn’t taste exactly like dairy cheese, so if you want to use it, it’s best to think of soy cheese as having its own distinct flavor. Some brands do taste better than others, so it’s a good idea to experiment. Instead of soy cheese, some people prefer to use nutritional yeast in recipes (such as a macaroni and “cheese” casserole), which gives foods a hearty, “cheesy” flavor. If you’d like to try your hand at making your own vegan cheeses, check out The Uncheese Cookbook, by Joanne Stepaniak.

Q. I am an extremely picky eater. For example, I am not fond of carrots, peppers, or tomatoes. I also have some food allergies, and I must admit that I love meat. However, I am really interested in a vegetarian lifestyle and am trying to be more open-minded about fruits and vegetables. Is it still possible for me to become a vegetarian?

A. It’s not only possible for you to become a vegetarian, it’s easy too! Most vegetarians who formerly “loved” meat found that the easiest way to get over eating meat was by focusing on where the meat came from and the suffering involved. It might help to watch “Meet Your Meat.” And then there are the health benefits of eliminating animal products from your diet. Another good way to wean yourself off meat is to try some meat alternatives in recipes, such as frozen Boca burger crumbles to make chili, tacos, spaghetti sauce, etc. It’s possible that the reason you don’t like certain vegetables is because you’ve never had them prepared well. There is nothing worse than under-seasoned or overcooked veggies, and of course canned veggies are just plain awful. So you might try grilling, roasting, or stir-frying fresh veggies, for example. Olive oil and garlic (and salt and pepper) can do wonders for many veggies! Get your hands on some good vegetarian recipes (either from this Web site or other sites or from vegan cookbooks) that do not contain any of the ingredients you are allergic to, and begin to experiment. Also, concentrate on eating more of the fruits and veggies that you do like, and promise yourself to try one new ingredient each week. You’ll be a card-carrying vegetarian in no time!

Q. Help! I’m living on campus, and it’s my job to cook once a week for the five other girls I live with. I’m looking for cheap, quick recipes to feed hungry girls! I need to show these girls that vegan food tastes just as good (if not better) than what they’re used to.

A. You can find lots of cheap and simple recipes on the Internet and in cookbooks like Meatless Meals for Working People (available at www.PETACatalog.org); Student’s Vegetarian Cookbook, by Carole Raymond; Cookin’ Healthy With One Foot Out the Door, by Polly Pitchford and Delia Quigley; and my soon-to-be-published book, Quick-Fix Vegetarian, due out in March. Here are some ideas to get you started: chili made with a variety of beans and vegan burger crumbles, hearty bean and lentil soups and stews, bean burritos, lasagne made with tofu and vegan cheese, Mexican-style casseroles, mushroom stroganoff, pasta with marinara sauce, and veggie stir-fries and curries over rice or noodles.

Q. I have heard that fish oil is good for you. Is there a nutritional fish oil alternative? Any thoughts or recommendations?

A. If you’re looking for a good vegan source of omega-3 fatty acids—which are the main reason people take fish oil supplements—try flaxseeds. In order to be digested, flaxseeds must be crushed or ground before eating. Sprinkle them on cereal, toast, and salads, or add them to smoothies and baked goods. Flaxseed oil is another way to get your omega-3s, but don’t use it for cooking, because it isn’t heat-stable. Flaxseed oil as well as whole and ground flaxseeds are available in natural food stores. They must be kept refrigerated because they go rancid quickly.

Q. I am transitioning from lacto-ovo to vegan. One of my staples has been nonfat cottage cheese. I can’t seem to find any soy equivalents. Also, I eat nonfat organic yogurt. Soy yogurt always has sugar added and has some fat. I am concerned about this. Should I be? I am always watching my weight.

A. We all need a small amount of fat in our diet, so when you say that you’re concerned because soy yogurt has some fat, I’m not so sure that it’s worth the worry. After all, by switching from cow’s milk yogurt to soy yogurt, you are eliminating cholesterol, which is a good thing. For a terrific soy yogurt with no added sugar, look for the Wildwood brand. If you don’t see it at your local natural food store, ask the store’s manager to order it. I don’t know of any vegan cottage cheese that’s available commercially, but if you want to make it yourself, here is a tasty recipe from Joanne Stepaniak’s book The Ultimate Uncheese Cookbook:

Creamy Cottage Cheez
1 lb. (16 oz.) firm regular tofu, drained and broken into large chunks
2/3 cup vegan mayonnaise
1 tsp. salt
2 tsp. onion powder (optional)
1 tsp. garlic powder (optional)
1 tsp. dried dill weed (optional)
1 tsp. ground dill seed (optional)
1 tsp. ground caraway seed (optional)

• Place the tofu in a saucepan and cover with water. Bring to a boil, then reduce the heat and simmer for 5 minutes. Drain well. Chill uncovered in the refrigerator until cool enough to handle.
• Crumble and place in a bowl with the remaining ingredients. Mash and blend to create a fine, grainy texture similar to that of cottage cheese. Chill several hours or overnight before serving to allow the flavors to blend. Will keep in the refrigerator for about 5 days.

Makes about 3 1/2 cups

Q. I’ve been trying to become vegan for a while. I don’t have any problems until it comes to cheese! This might actually be a silly question, but are there substitutes for cheese? I used to put it on everything, and I really miss it.

A. You’re in luck! There are loads of vegan cheese alternatives available—from Parmesan to mozzarella to Monterey jack. Tofutti and Follow Your Heart are two good brands, but there are many others. Look for them in natural food stores, and they can also be found in the dairy or produce cases of an increasing number of supermarket chains. Just be sure that the brands you buy say “vegan,” because some vegetarian cheese products contain animal-derived ingredients such as casein.

Q. I’m gradually becoming vegan, but one thing standing in my way is margarine. I’ve been seeing many vegan recipes that call for margarine. I’ve tried to find brands of margarine with no dairy products, but most seem to contain whey. Do you know of any brands that don’t contain products derived from milk? I have a friend with the same problem, but she can’t stand soy butter.

A. For vegan, nonhydrogenated margarine, you’ll need to go to a natural food store. My favorite brand is Spectrum Spread. By the way, if your friend is using soy butter, she may be referring to the thick, creamy spread that is similar to peanut butter. A soy margarine looks, acts, and tastes like regular margarine.

Q. I live in Argentina. I’ve been a vegetarian for six years and a vegan for one. The only thing I haven’t given up is cheese. There are no cheese substitutes in Argentina. Do you have any recipes I could try at home?

A. Judging by the number of questions I receive regarding cheese, it seems fair to say it is the hardest thing for new vegans to “give up.” Although I’ve answered this question before (see archives), it is such an important issue, I think it bears repeating and clarification.

Vegan cheese to buy: Check out the “Vegan Gourmet Cheese Alternative” by Follow Your Heart. It’s available in mozzarella, nacho, Monterey Jack, and cheddar and has no casein (a milk derivative). You’ll find it in natural food stores or online at ImEarthKind.com.

Vegan cheese to make yourself: Check out The Ultimate Uncheese Cookbook by Joanne Stepaniak, which is chockful of creative recipes for vegan “cheeses.” It’s available online at the PETA Bookstore.

Tips on getting over your love affair with cheese:
a. Remind yourself what it’s made of and how it’s made. Think of it this way: Every block of cheese equals a week in a crate for a veal calf (who is the rightful owner of that mozzarella topping on your pizza). If that doesn’t do the trick, think about the pus, antibiotics, and other nasty stuff that may be lurking inside.
b. Research casein: The very thing that makes cheese “gooey” is downright gross.
c. Research rennet: It’s used in cheese-making and comes from the stomach lining of calves. Bleccch.
d. Health benefits: Cheese is high in cholesterol and saturated fat and has been linked to illnesses like diabetes, heart disease, and certain cancers. Do your health a favor and find some new food friends. A lifetime of cheese-loving can be a tough habit to break, but if you find other delicious and satisfying foods to eat, cheese will soon become a thing of the past.

Q. My husband gets stomach cramps and gastrointestinal problems from soy products. Can you suggest some good protein sources for meals that do not contain soy, and perhaps a simple recipe?

A. Seitan is a wonderful, protein-rich meat alternative made from wheat. It can be purchased already prepared in natural food stores, or you can make it using a boxed product called Seitan Quick Mix (just by adding water). For homemade seitan, see the recipe below.

Homemade Seitan
Seitan (wheat meat) is best when left to gently simmer for several hours. The cooking liquid may be strained and used as a stock in sauces, soups, and other recipes. (Note: The recipe can be cut in half, if you prefer.) 1 yellow onion, quartered
2 garlic cloves, crushed
1/2 cup tamari soy sauce
2 bay leaves
3 qts. plus 3 cups water, or more as needed
6 cups whole wheat flour (about 3 lbs.)
1/2 cup powdered wheat gluten

• Combine the onion, garlic, tamari, and bay leaves in a large pot. Add the 3 quarts of water, cover, and bring to a boil. Reduce heat and simmer.
• Place the flour and powdered wheat gluten in a large bowl and add the remaining 3 cups of water. Stir well to combine, adding a little more water if the dough is too dry.
• Turn the dough out onto a flat surface and knead until smooth and elastic, about 10 minutes. Place the dough back in the bowl and add enough warm water to cover. Let rest for 20 minutes.
• Place the bowl holding the dough and water into the sink. Knead the dough in the bowl until the water turns white. Drain the liquid, then cover with fresh water and knead again until the water turns white. Repeat the process, using fresh water each time, until the water is almost clear. The dough should now be a smooth ball of wheat gluten, or raw seitan.
• Divide into smaller pieces and add to the simmering stock. Reduce the heat to low and simmer for 1 to 2 hours.
• Remove the cooked seitan and transfer to a baking sheet to cool. If you are not using the seitan right away, it can be portioned and stored submerged in its broth in the refrigerator in tightly covered containers for up to 5 days or frozen for several weeks.

Makes 2 lbs.

Q. How can I make an omelet without using eggs

A. You can use tofu to create a yummy vegan omelet. Try this quick and easy recipe:

Spanish Tofu Omelet
1 Tbsp. olive oil
1 small yellow onion, minced
1 lb. firm tofu, squeezed and patted dry, then crumbled
1/4 tsp. turmeric
Salt and freshly ground black pepper, to taste
3/4 cup tomato salsa

• In a skillet, heat the oil over medium heat. Add the onion, cover, and cook for approximately 5 minutes, or until soft.
• Add the tofu, turmeric, salt, and pepper and stir to combine. Cook for approximately 5 minutes, or until heated through and all the liquid is absorbed.
• Place on serving plates and top with spoonfuls of the salsa.

Makes 4 servings

Q. I lived in Oregon for a summer and found an all-vegetarian Asian restaurant called Lotus Garden. One dish, Twice-Cooked Soy Slices, is deep-fried, then cooked in a wok. I have now moved to the Las Vegas area, where it is very hard to eat out being a vegetarian. Do you have any Asian recipes that include meat substitutes? Tofu is OK, but seitan tastes so much better.
—Sharon

A. Meat alternatives such as firm tofu and seitan are interchangeable with each other in most Chinese recipes and easily replace meat. Especially easy are the stir-fries; because tofu and seitan are both precooked, they just need a couple minutes in a hot wok to brown up nicely. If you want recipes that already call for tofu or seitan, you can find them in many vegetarian and vegan cookbooks, as well as online—just Google what you’re looking for. In the meantime, here’s a quick-and-easy recipe from my cookbook Vegan Planet that combines seitan with baby bok choy and hoisin sauce.

Hoisin-Drenched Garlic Seitan With Baby Bok Choy
The sweet and sassy hoisin sauce permeates the seitan and enlivens the bok choy. Serve it over rice.

4 small baby bok choy
2 Tbsp. peanut oil
2 large garlic cloves, minced
12 oz. seitan, thinly sliced
Salt and freshly ground black pepper, to taste
1/2 cup hoisin sauce
2 Tbsp. water

• Lightly steam the bok choy until just tender, or about 4 minutes. Set aside.
• Heat 1 Tbsp. of the oil in a skillet over medium heat. Add the garlic and seitan and cook until the seitan is browned, or about 5 minutes. Season with the salt and pepper.
• Stir in the hoisin sauce and the water, blending well. Add the bok choy, stirring until well coated. Simmer over low heat until hot, or about 5 minutes.

Makes 4 servings

Q. I am looking for an alternative to anchovies to use in cooking. I want to get the flavor of the anchovies but a vegan version. Any suggestions?

A. Depending on the application, two of my favorite anchovy alternatives are miso paste and capers. Both have an intense salty flavor without being “fishy.” You can also find a vegan Worcestershire sauce at VeganEssentials.com.

Q. I would like to make a recipe for au gratin potatoes that calls for a can of cream of chicken soup, cheddar cheese, and sour cream. Are there any substitutes I can use to make my recipe vegan?

A. For starters, try using nondairy versions of the cheddar cheese (try Follow Your Heart brand) and sour cream (Tofutti makes a good version). To replace the cream of chicken soup, try this combination: Blend together 3/4 cup of soft or silken tofu, 3/4 cup of soy milk, and 1 tsp. of salt or powdered vegetable soup base. For added flavor, sauté onions and add them to the mixture.

Q. I’m fixing a birthday meal for my vegan son, and I found a recipe for eggplant steaks. I was wondering if I could use squash instead, since most members of my family are not really fond of eggplant

A. If you want to use a squash, you could try the recipe with a large zucchini. However, in order to approximate the same “meaty” texture of the eggplant steaks, I would recommend using Portobello mushroom caps instead. To prepare them, remove the stems, clean well, and scrape out the gills on the underside, if you like. Then, you can marinate, grill, broil, or pan-sear these meaty mushroom caps. Happy birthday to your vegan son!

Q. Is there a way to make faux lobster at home? I have only found fake lobster online for $8 a pound. It must be a lot cheaper to make my own.
—Kelly

A. When you consider that REAL lobster costs around $30 a pound (including the shell), faux lobster for $8 a pound is a pretty good deal (especially for the lobster!). A lot of research and effort has gone into combining just the right ingredients to get the flavor, color, and texture of faux-meat products just right. An easier idea would be to try your hand at making seitan (wheat-meat) from scratch—this is very economical to make because it is made from whole-wheat flour. You can find “made-from-scratch” seitan recipes and meal ideas at VegCooking.com. You can try making fish-type recipes using extra-firm tofu that has been seasoned with powdered kelp or other sea vegetables for that “taste of the sea”—just bake sliced and seasoned tofu until golden brown and drizzle it with lemon juice. Or try the Faux-Fish Cakes recipe from Cooking With PETA:

Faux-Fish Cakes
1 lb. firm tofu, frozen, thawed, well-squeezed, and finely crumbled
2 cups cooked short-grain brown rice
1 small onion, minced
6 Tbsp. nutritional yeast flakes
2 Tbsp. minced celery
1/4 lb. firm tofu
2 1/2 Tbsp. soy sauce
1 Tbsp. lemon juice
1 Tbsp. herbal salt or 2 Tbsp. light miso
1 tsp. kelp powder
1/2 tsp. dry mustard
1/2 tsp. dry dillweed
1/4 tsp. white pepper
Pinch of celery seed
1/4 cup unbleached flour or instant gluten flour (vital wheat gluten)

• Mix the tofu, rice, onion, yeast, and celery in a large bowl. Set aside. Combine the remaining ingredients (except for the flour) in a blender or food processor until smooth. Add to the tofu mixture, along with the flour. Mix well with your hands.*
• Form 20 thin patties and cook them in a nonstick skillet over medium-low heat, about 6 minutes per side, covering the skillet while cooking the first side. Or place the patties on a lightly greased or nonstick cookie sheet and bake at 400°F for 7 minutes per side. The mixture can also be shaped like fish sticks instead of patties.

*Note: You can make this ahead of time and refrigerate it until you’re ready to cook the patties.

Makes 20 cakes

Q. I am looking for a substitute for powdered milk to use in a bread recipe. I don’t believe that the powdered milk is vital for the recipe, but rather that it adds some nutrients. Is there a vegan alternative?
—John

A. Like cow’s milk, soy milk is available in a powdered form that reconstitutes with water. You can find it at most natural food stores. Although you could probably leave it out of your recipe, using powdered soy milk would certainly amp up the nutritional value of your bread.

Q. I used to be a big fan of seafood. Is there any substitution for fish that would be closest to the flavor, when it comes to cooking?
—Laura-Ann

A. You can try using veggie chicken alternatives in the same way that you used to enjoy seafood—for example, soy chicken nuggets are great with cocktail sauce! Extra-firm tofu can be fried or sautéed and given a “taste of the sea” with a sprinkling of dulse or nori (seaweed) flakes, which are available in natural food stores or Asian markets. For actual seafood substitutes, check out VegieWorld.com—here you can find products such as vegetarian salmon, shrimp, and lobster balls. Worthington’s Tuno is great wherever you’d use canned tuna—for melts, salads, and casseroles—and Natural Touch also makes a tuna alternative.

Q. Many recipes call for silken tofu or vacuum-packed tofu. Where I live, the only tofu available is either firm or extra-firm and packed in water. Is there any way that I can transform my firm tofu into silken tofu or squeeze enough water out of it to make it comparable to vacuum-packed tofu, or am I just out of luck?
—Shelle

A. Most recipes that call for silken tofu are for creamy sauces and desserts. If you put firm tofu in a blender or food processor, it will smooth out dramatically, and you may be able to use it in the same recipes. I used to use silken tofu to make my cheesecakes, but now I use firm, regular tofu, and I’ve found that the firm, regular tofu works much better, so you may be even happier with your results too! Just be careful to check ratios and amounts.

Q. I have recently become aware of the abuse that factory-farmed animals endure. I have been looking up vegan recipes and meat substitutes but have come across a terrible problem: I am deathly allergic to soy, even in small amounts. Is there anything I can do for meat substitutions and other things such as eggs and milk without consuming a lot of soy?

A. Seitan, or wheat meat, is a wonderful meat alternative, but you may need to make your own because most prepared seitan is seasoned with soy sauce. You can make it with a boxed mix called Seitan Quick Mix just by adding water—it’s much easier than making it from scratch. In addition, try incorporating more beans and legumes into your diet such as chickpeas, kidney beans, and lentils (assuming, of course, that you’re not also allergic to any of them). In addition, whole grains such as quinoa and brown rice and dark, leafy greens would be good to include in your diet. Instead of soy milk, try rice, oat, or almond milk—all should be available at your local health food store. For eggless baking, experiment with applesauce, mashed banana, or powdered egg replacers, such as Ener-G brand.

Q. I’m not a vegetarian, but I am trying to incorporate more meatless meals into my diet. I’m tired of chili and wonder what else I can do with textured vegetable protein (TVP) in healthy, low-fat, yummy recipes.

A. I applaud your efforts to eat more meatless meals, but why stop at TVP? These days there are scores of high-quality meat alternatives available in supermarkets, natural food stores, and online, including frozen burger crumbles that taste much better than TVP. Beyond chili, you can use these crumbles (or TVP) to replace ground beef in any dish—try "meaty" spaghetti sauce, tacos, shepherd's pie, and sloppy joes. You can read about other great mock meat products on VegCooking.com or look up companies that make meat alternatives such as Boca, LightLife, Tofurky, Gardenburger, Now and Zen, and Yves Veggie Cuisine.

Q. Can you suggest some good egg substitutes that will give texture to breads and other baked goods?

A. Good egg substitutes include applesauce, mashed bananas, and silken tofu, and you can also try Ener-G Egg Replacer, which is a good commercial egg replacer. You might need to experiment a bit—certain egg substitutes work better in some baked goods than in others. See our archives for more ideas.

Q. I have many food allergies, so eating has become a real annoyance. Because my body seems to hate dairy products and soy, my diet basically consists of plain grilled chicken and green beans. I want to become a vegetarian, but the use of soy in so many vegetarian recipes makes that tough. Can you suggest a vegetarian cookbook that has dairy-free, soy-free recipes?

A. A terrific nondairy, soy-free option is seitan (also known as “wheat meat”). It’s a good choice because it’s high in protein and easy to digest. However, you should know that most commercial seitan is made with a broth containing soy sauce, so you might want to make yours from a gluten mix if you find that the prepared kinds give you trouble. Because you like to grill, try threading chunks of seitan and bell peppers, tomatoes, and zucchini onto skewers for fresh, colorful kebabs.

If you’re able to eat other beans and legumes, you also have many options. Lentils, which are high in iron, are a great choice. Sprinkle your favorite beans on salads and pastas or fill up on a hearty bean chili. Also, check out quinoa—it’s a delicious grain that’s super-high in protein. Try rice, almond, and oat milks as substitutes for soy milk and cow’s milk.

For other ideas, look for good vegan cookbooks. These won’t have any recipes that use dairy products and should have many that don’t use soy. Remember, too, that you can always replace soy with seitan or beans in recipes.

Q. Most of the people I know aren’t really open to trying new things, much less to eliminating whole food groups. I want to host a BBQ and am wondering if there are any substitutes for barbecued ribs.

A. The tastiest I’ve found are Gardenburger Meatless Riblets. For more information about this product, go to www.gardenburger.com/products/products-riblets.shtml. Also, check out http://www.vegcooking.com/guide-favs.asp for information about a variety of yummy meat alternatives. Remember that veggie burgers are terrific when slathered with BBQ sauce and that a pot of “sloppy joes” (made with frozen veggie-burger crumbles) is ideal for a crowd. There are also some terrific veggie sausages that are great when grilled—try the ones made by Tofurky.

Q. I’m trying to make vegan versions of my favorite recipes without significantly changing the taste or the texture of the food. I’ve found a couple recipes that use silken tofu instead of eggs. Does tofu work well as an egg substitute?

A. The answer is “sometimes.” The success of silken tofu as an egg substitute depends on the type of recipe you’re following. For example, when using silken tofu as an egg replacement in baked goods, you should blend it with a bit of baking powder. Try Ener-G Egg Replacement Powder for your baking needs, and see PETA’s archives for more information about egg substitutes.

Q. I’m trying to be a vegetarian, but my husband is not, and he doesn’t even really like vegetables. Cooking two separate meals takes a lot of time. Any ideas? Thanks!

A. Prepare familiar recipes such as casseroles, bean soups, stews, chilis, and pastas. You can include chopped, cooked vegetables in these dishes without making the vegetables the “star” ingredient. Try using beans and other vegetables that your husband likes, and then add bulk to the meals with frozen veggie burger crumbles and other meat alternatives. Also, use his favorite sauces and seasonings, and the dishes will seem more familiar to him. You’re on your way to preparing just one meal each night—one that is both vegetarian and delicious!

Q. I have been a vegan for only a few months, but so far, so good. The only thing I’m having a hard time giving up is cheese. I love really strong cheeses like Gruyère and goat, but almost all of the vegan cheeses I have had are VERY bland. Is there a good substitute for strong cheese?

A. Regarding strong cheese, some people swear by nutritional yeast to add a strong “cheesy” flavor to foods. Check out the recipes from The Ultimate Uncheese Cookbook by Joanne Stepaniak.

Q. What do you recommend for someone who has grown up eating junk, meat, and dairy products and has always disliked vegetables (and still dislikes most)? I do eat salads, but I can’t very well eat them every day for the rest of my life!

A. I recommend the great vegetarian alternatives to meat and dairy products—soy products made to look and taste like chicken nuggets, burgers, hot dogs, bacon, cold cuts, etc. How about pasta dishes and veggie chili made with canned beans and veggie burger crumbles? Or pizza made with soy cheese and whatever veggie toppings you might like to try? Here’s another idea: Get reacquainted with vegetables. Maybe you don’t like most vegetables because you’ve never had them prepared in a delicious way. Try roasting vegetables, for example, to bring out their naturally sweet flavors or stir-fry cubed tofu and diced veggies in soy sauce for a salty main dish.

Q. My family’s New Year’s resolution was to go vegan, but my kids are turkey freaks. I have heard that you can make a mock turkey roast using wheat gluten. Do you have a good recipe?

A. Have you tried Tofurky? It takes all the guesswork out of making mock turkey, and you can even buy Tofurky slices for sandwiches. There are also other great faux meat products such as “Meat of Wheat” that taste remarkably turkey-like. An easy way to make a mock turkey roast from wheat gluten is to buy a box of Seitan Quick Mix (available at healthy-eating.com ). Mix it and roll it out with a rolling pin and spread a layer of your favorite vegan stuffing over it. Roll it up and bake until firm and browned, about 45 minutes. Serve with gravy.

Q. What are some options for vegans when it comes to bread and pasta? Many are made with eggs. Every egg-free loaf of bread I have tried to bake in a bread machine has come out very coarse. —Deanne

A. Terrific vegan breads made at La Brea Bakery in Van Nuys, California, are available nationwide in supermarkets. They have both fresh and fresh-frozen loaves and rolls that are deliciously warm and soft when heated in the oven. For more information, visit labreabakery.com . Regarding pasta, usually only fresh or “soft” pastas contain eggs. Many dried or “hard” pasta shapes are egg-free. If you are unsure, read the label (in a store) or ask your server to check (in a restaurant).

Q. I’ve recently decided to go vegetarian, but I’m confused about what I can and cannot eat. For example, there are some foods that have “beef or chicken flavoring” and there are other foods that have weird ingredients that I’m not sure are animal-derived or not. My fave food used to be beef tacos. Are there replacements for beef besides beans? I am so lost when it comes to finding alternatives and figuring out what is and isn’t okay to eat, but I don’t want to give up and go back to meat. Please help me get started so I don’t eat the wrong things.

A. There are loads of great replacements for beef besides beans. The easiest (and tastiest) are vegetarian burger crumbles that can be used to replace cooked ground beef in recipes such as tacos and chili. Two good brands are Boca and Lightlife, and both are available in natural-food stores and well-stocked supermarkets. For detailed information about ingredients derived from animal sources, check out the archives of this column. You can also get a free PETA factsheet called “Animal Ingredients and Their Alternatives.” It lists more than 200 ingredients that either are or may be animal-derived that are used in foods, cosmetics, and other products. Get a copy by visiting www.PETA-online.org or by calling 757-622-PETA.

Q. All of the “nondairy” creamers I have found contain milk solids. Is there one that doesn’t, or is it possible to make it yourself?

A. Silk makes a dairy-free coffee creamer made from soy that contains no dairy products (it even comes in exotic flavors such as French vanilla and hazelnut). Look for it in the refrigerated dairy case of supermarkets and natural food stores.

Q. My girlfriend’s birthday is coming up, and I want to do something special for her. She’s a vegan and loves a “lobster” dish at a vegetarian restaurant in Boston, but since we moved here we haven’t been able to find anything similar. I want to make her something like it for her birthday but haven’t been able to find any “lobster” dishes, except the ones on PETA’s Web site. The dish I’m trying to replicate is basically a “lobster tail.” I was hoping maybe you could give me some ideas on how to make it and with what.

A. Because I don’t know how the vegetarian lobster dish you’re referring to was prepared (i.e., in an Asian stir-fry, a garlicky sauté, or simply with melted margarine or olive oil), I’m not sure how to guide you on a particular recipe. I do, however, have a suggestion for a product that mimics the flavor and texture of seafood such as lobster and scallops. It’s called “Skallops,” and it’s made by Worthington Foods. You can find it in natural food stores and even some supermarkets. It’s sold in a can—precooked and ready to use in recipes. For more information about Skallops, visit Worthington Foods’ Web site.

Q. Is there a ready-made vegan cheese that melts?

A. Yes—you’ll melt for Vegan Gourmet Cheese Alternative by Follow Your Heart. It’s available in mozzarella, nacho, Monterey Jack, and cheddar and has no casein. You’ll find it in natural food stores or online at imearthkind.com.

Q. I miss Jell-O! Am I out of luck?

A. Say, “Hello!” to agar-agar (also called simply “agar”), a kind of tasteless, odorless sea vegetable with amazing jelling abilities that allows us vegans to enjoy gelatin-like desserts. Agar is available in bars, flakes, and powder form (all with different jelling ratios). The basic ratio for a jelled dessert is 1 cup fruit juice to 1 tablespoon agar flakes or 1 teaspoon agar powder. If you don’t want to mess around with agar, Hain makes vegan gelatin that comes plain and in fruit flavors.

Q. I do a lot of baking and candy making during the holidays, and I need your help with a couple of things. First, where can I find vegan white chocolate for making peppermint bark? Second, is carob a suitable substitute for milk chocolate? I like to make peanut butter balls, and I would use dark chocolate as a substitute, but some of my loved ones do not like it. Is there some wonderful resource for vegan “milk” chocolate that I do not know about?

A. You’re in luck—there are several brands of yummy vegan semi-sweet chocolate chips available in natural food stores or online. My favorite brand is Tropical Source, but there are others. You can use carob if you like (it’s good for you), but if you’re a real chocolate lover, I recommend checking out the vegan chocolate first.

Vegan white chocolate is another matter because, as you probably know, white chocolate isn’t chocolate at all but is made with dairy products. Vegan Essentials carries vegan white chocolate chips, which are perfect for baking and candy making.

Q. What could I use as an alternative to anchovy paste?

A. Who doesn’t love Caesar salads? Try using miso paste (made from fermented soy beans). It has a similar texture to anchovy paste and is very salty. Otherwise, if a paste-like texture doesn’t matter, you could use chopped capers for a salty/briny flavor.

Q. My husband and I are opening a vegan restaurant and need a replacement for eggs. We have two recipes that require dipping in eggs before applying a breadcrumb coating and then frying. Any suggestions?

A. Congrats on your new restaurant! Here’s to opening minds and satisfying taste buds with every bite. When eggs are used for the dredging process, they are often part of a “flour-egg-wash-breadcrumb” trio for breading food. I’ve often found that whatever I’m coating is moist enough to hold a seasoned flour or just the breadcrumbs. If not, I’ll simply coat the food with a little oil or even soy milk to make the crumbs adhere.

If you want a coating with more oomph, here are two great options. Which one to use? It all depends on what you’re coating—the nut butter will give a deep but more subtle flavor than the zippy Dijon mustard blend.

Blend about two tablespoonfuls of nut butter (peanut butter, almond butter, or tahini) with a cup of water or soy milk, or you can blend a cup of soy milk with a couple tablespoons of Dijon mustard.

Q. How can I make my own egg substitutes? I’ve heard that bananas can replace eggs in baking, but how many bananas should be used to replace each egg? And is cornstarch vegan?

A. Here are two recipes for homemade egg substitutes for baking. Both options equal one egg:

Blend 1/4 cup of puréed banana (or other fruit) with 1/2 teaspoon of baking powder.

Blend 1/4 cup soft tofu and 1/2 teaspoon baking powder.

Oh, and yes, cornstarch is vegan.

Q. I have found vegan substitutes for most everyday ingredients, but the one I am having trouble with is eggs. In some recipes, I omit the eggs completely, and sometimes I use strained applesauce, a great substitute for oil too. I have a cake recipe that calls for four eggs and I can’t seem to get it egg-free and delicious at the same time. Any suggestions?

A. In some recipes, it’s eggstremely easy (sorry, couldn’t resist!) to omit the eggs and simply replace the moisture content with some applesauce, puréed banana, or soft tofu. But if a recipe calls for multiple eggs and if it needs to rise, you’ll need a little boost. Try the Ener-G Egg Replacer or simply add some baking powder to your applesauce to “give it a rise” (1/2 teaspoon baking powder plus 1/4 cup applesauce equals one egg).

Q. I have been looking for vegan recipes that use stevia in place of sugar. Also, I am diabetic and would like to use only whole-grain flours (wheat, spelt, etc.) to bake with, which makes my quest even more difficult. Do you have any suggestions for cookbooks or ways that I can convert regular recipes?flours (wheat, spelt, etc.) to bake with, which makes my quest even more difficult. Do you have any suggestions for cookbooks or ways that I can convert regular recipes?

A. Stevia is many times sweeter than sugar, and the flavor and sweetness of different brands vary. That said, as a general rule, one teaspoon of stevia is equal in sweetness to one cup of sugar. For more info, check out The Stevia Cookbook by Ray Sahelian and Donna Gates or visit www.Stevia.net. Agave syrup is another alternative sweetener to consider. Approximately 3/4 cup agave syrup replaces 1 cup of sugar in recipes. Because agave has a low glycemic index, it, like stevia, is becoming a popular sweetener among diabetics

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  New Vegans
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