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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.)

Health and Well-Being

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.

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.

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?

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.

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?

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.

Q. I would really like to become a vegetarian, but I have a few problems. I’m deadly allergic to nuts, along with soy and all fruits. I am really dedicated to becoming a vegetarian, but I don’t know where I would get any kind of protein.

A. It may surprise you to learn that many plant-based foods are good sources of protein. Think of all the strong herbivorous animals, such as cows and horses—they get their protein from plants. You say that you are allergic to soy and nuts; are you allergic to lentils, chickpeas, and other beans as well? If not, beans are a wonderful and versatile source of protein, as are whole grains such as wheat, quinoa, brown rice, and others. Dark-green leafy vegetables are rich in protein, iron, calcium, and other nutrients. The key to a healthy diet is to avoid empty calories from processed foods and eat more nutrient-dense foods. For more information, consult books on vegan nutrition, such as Dr. Michael Klaper’s Vegan Nutrition Pure and Simple. It would also be a good idea to contact a vegetarian-friendly nutritionist for help in structuring a vegetarian diet suitable for you.

Q. I want to go vegan for my health. As much as I try, I can’t seem to stomach salads or any veggies when they are uncooked and crunchy. What would you suggest for my body to begin to get used to the raw veggies? I do love to cook, but it is much easier to cook up some frozen meat rather than serve a platter of cooked veggies.
—Stephanie

A. Try lightly steaming, roasting, or grilling your veggies. That way, they retain many of their nutrients, yet you should find them easier to eat (and enjoy!). And here’s a tip—these days, it’s even easier to cook up some frozen meat alternatives (like the ready-to-eat faux-chicken and faux-steak strips from both Lightlife and Morningstar Farms, which are available at many grocery and health food stores) to serve with your veggies than it is to cook frozen meat. You won’t run the risk of getting sick from improperly cooked meat or from contaminated utensils, and your body and animals will thank you for it!

Q. I’m 20 years old and have been a vegetarian for about four years. I’m currently trying to lose the pounds that I gained in college. Can you give me some tips?

A. Stay away from fatty foods, including butter, cheese, cream, high-fat dressings, and anything fried; refined foods, such as white flour; and sugary sweets. Eat fresh foods, such as vegetables, beans, soy products, and whole grains—these are easier for your body to digest and have more nutrients than processed foods. Include moderate amounts of olive oil and other “good” fats in your diet, such as flaxseed oil, and don’t forget to exercise—a brisk walk each day will put you well on your way to weight loss. There are many great recipes that don’t use refined carbohydrates. For ideas, check out my new book, Carb-Conscious Vegetarian, available in June 2005.

Q. I’ve always had a really fast metabolism and have had trouble keeping on weight. I recently became vegan, and I’m having even more trouble. I am trying to gain about 10 pounds. I used to live on bacon for protein, but since going vegan, I’ve replaced the bacon with baked beans, which don’t seem to have enough calories. Are there any high-calorie vegan foods that you can recommend?

A. For good nutrition, you should include plenty of whole grains, beans, and soy foods in your diet, as well as fresh vegetables and fruits. To add some calories, try adding avocados and nut butters to your diet. Nuts and energy bars are nutritious snacks that can also add calories.

Q. Hi, Robin. I am 25 years old and somewhat underweight. I’ve been wanting to become a vegetarian for some time now, but I’m worried that I will lose weight by not eating meat. Are there any good cookbooks for me?

A. While vegetarians often weigh less than meat-eaters (a definite plus for most people!), it is possible to eat a vegan diet and maintain or even gain weight. (Plus, by giving up meat, you’ll get the added bonus of ridding yourself of unhealthy saturated fats and cholesterol!) The key is to consume more calories than you burn. You’ll probably want to eat lots of calorie-dense foods like nuts, avocados, dried fruits, whole grains, beans, and soy foods, as well as pasta dishes, potatoes, and “good” oils, such as olive and flax. Check out www.VeganBodyBuilding.com for more tips on bulking up without beef. There are lots of great cookbooks out there to help you make the switch. You’ll find several recommended on this site, www.VegCooking.com, plus lots of great recipes listed on the site itself.

Q. I’m 13 years old, and I have been a vegetarian for one year. Lately, my parents have been giving me a hard time about protein. They say that people cannot get enough protein without eating meat. I need some proof that I can get all the protein I need without eating meat. Can you name some foods that give me the proper protein?

A. For all the proof you need, just look on the labels of your favorite foods! The protein grams are listed right there under “nutrition information.” For example, the Smart Dogs brand of meatless hot dogs actually contains more protein than its meat counterparts (9 grams per serving compared to 5 to 7 grams in meat), plus it has zero fat and none of the cancer-causing nitrites that are found in meat hot dogs. Ditto for veggie sausage: The Gimme Lean brand contains 8 grams of protein per serving—compared to 5 grams of protein in pork sausage—without any of the saturated fat you get in pork. To calculate the amount of protein you need, multiply your weight by 0.4, which is the number of grams of protein you need per pound of body weight. Since you’re still growing, you need more protein than an adult does, so you may need up to double that number, depending on how athletic you are. For example, if you weigh 100 pounds, your daily protein requirement would be between 40 and 80 grams. Fortunately, protein is found in just about everything we eat, from oatmeal to broccoli to peanut butter. Foods that have lots of protein include soy milk, soy cheese, tofu, tempeh, chickpeas, lentils, pinto beans, nuts and nut butters, whole grains, seitan (wheat meat), and dark-green vegetables. Even other veggies, such as carrots, potatoes, and tomatoes, contain some protein. It’s easy to get all the protein you need just by eating the foods you normally like to eat, such as cereal with soy milk, PB&J sandwiches, spaghetti with marinara sauce, soy cheese pizza, veggie burgers, chips and salsa, and bean burritos. You might try expanding your horizons with “exotic” foods such as hummus (great as a dip or sandwich spread), tofu, and seitan (perfect for replacing chicken and beef in recipes).

Q. Sometimes when I go to donate blood, I discover that my iron level is low. Can you suggest some vegan iron-rich recipes or a menu for an iron-boosting meal?

A. The first and easiest thing that you can do is begin cooking in a cast-iron skillet. This will help. Some foods that are rich in iron include broccoli, spinach, kale, and other dark leafy greens, as well as peas, beans, raisins, and other dried fruits. You can increase the absorption of the iron in these foods by combining them with foods that are rich in vitamin C, such as bell peppers. So how about an iron-rich stir-fry in your cast-iron skillet? Let’s see, sauté a little garlic in olive oil, add some bell pepper strips, some baby spinach, some cooked white beans, and a small handful of raisins. Garnish with toasted pine nuts. Season with salt and pepper.

Q. I have been a vegetarian for quite some time, but not a vegan. But I recently watched videos of animals in dairy and egg farms and have decided that there’ll be no more dairy products or eggs for me! My question is, my bones are still growing, so is there something that I can consume besides milk that will help keep them strong? Also, is peanut butter OK (I know that it’s a good source of protein)?

A. Good sources of calcium, which is important for strong bones, include dark-green leafy vegetables, such as kale and collards; tofu (made with calcium); calcium-fortified orange juice; calcium-fortified soy milk; and blackstrap molasses. Yes, peanut butter is a good source of protein. Natural, organic peanut butter is better for you and tastes more like real peanuts!

Q. I have just recently become a vegan, and I need some suggestions on protein-packed breakfasts that don’t include eggs. Please help!

A. There are lots of great vegan sausages, tofu, and other soy foods that can be used to make protein-rich breakfasts. For starters, try one of the breakfast recipes from my book Vegan Planet:

Spicy Soy-and-Vegetable Scramble

1 1/2 Tbsp. olive oil
1/4 cup minced onion
1/2 red bell pepper, chopped
1 cup sliced mushrooms
1/2 cup chopped soy sausage
1/2 tsp. crushed red pepper
Pinch of cayenne (optional)
1 lb. firm tofu, drained well and crumbled
1/4 tsp. turmeric
Salt and freshly ground black pepper, to taste

Heat 1 Tbsp. of the oil in a large skillet over medium heat. Add the onion and the bell pepper and cook for approximately 5 minutes, or until tender. Add the mushrooms and cook for approximately 3 minutes, or until the liquid begins to release. Remove the vegetables with a slotted spoon and set aside.

Heat the remaining oil in the same skillet over medium heat. Add the soy sausage, crushed red pepper, and cayenne (if using), and cook until the “sausage” is browned. Stir in the crumbled tofu, turmeric, and salt and pepper to taste.

Add the reserved vegetables and cook, stirring, for 5 to 8 minutes, or until any remaining liquid is absorbed and the ingredients are hot.

Makes 4 servings

Q. . My boyfriend says that you can’t gain enough weight on a vegan diet to maintain a bodybuilder’s figure. He thinks that you can’t get enough protein in your diet as a vegan to gain muscle mass. Do you have any suggestions for him?

A. It’s interesting to note that horses and bulls are among the strongest and most muscular animals on Earth—and they’re also vegan. There are lots of vegetarian athletes, and bodybuilders are among them.

As far as specific dietary recommendations go, I’m a chef, not a nutritionist, but it’s my understanding that a well-balanced vegan diet with some extra beans, soy foods, and iron-rich greens, supplemented with high-protein/high-energy snack foods or soy-protein shakes should do the trick. Consulting a vegan-friendly nutritionist or doing some research in this area would shed a little more light on the subject. There is a lot of good information available. One place you may want to start is the Physicians Committee for Responsible Medicine’s page on “Food Power for Athletes.”

Q. What are some good protein sources for a vegan who is allergic to soy and wheat? Are beans and nuts the only alternatives?

A. Beans, nuts, seeds, and nut butters are great sources of protein—they come in lots of different varieties and can be prepared in a number of ways. Look for recipe ideas using beans and nuts and creative ways to incorporate them into your diet. Also, consider trying quinoa, a grain that is super-high in protein. And keep in mind that nearly all vegetables, especially dark greens, contain a certain amount of protein.

Q. I’ve heard of a drink made from kudzu and boshi, but I can’t seem to find the recipe anywhere. It is supposed to help balance your system. Do you know what I’m talking about? If so, is there a good recipe with all-natural ingredients?

A. The drink you’re referring to is “Ume-Sho-Kuzu.” It’s a macrobiotic tonic that is said to increase vitality, strengthen digestion, and relieve fatigue. It’s also used as a hangover remedy! In macrobiotic cooking, kuzu is used as a thickener, much like arrowroot. Umeboshi plums (which are very salty, by the way) are said to neutralize excess acid in the system and are widely used in macrobiotic remedies (and cooking). Look for kuzu, umeboshi plums, and shoyu or tamari soy sauce in the macrobiotic section of your local health food store. And yes, the ingredients are all-natural and completely vegan! Here’s the recipe:

Ume-Sho-Kuzu

1 heaping tsp. kuzu (or kudzu) powder
1 cup plus 2 Tbsp. cold spring or filtered water
1/2-1 umeboshi plum, pitted and mashed to a paste
1/2-1 tsp. shoyu or tamari soy sauce
1/8 tsp. grated ginger (optional)

Dissolve the kuzu in the 2 Tbsp. of water.

Place the remaining water in a saucepan and add the dissolved kuzu. Add the umeboshi plum and bring to a boil, stirring constantly.

Reduce the heat to low and continue stirring until the liquid becomes translucent.

Stir in the shoyu and simmer for 2 minutes. Add the ginger, if using, and simmer 1 minute longer. Drink hot.

Makes 1 serving

Q. . Hi, Robin. My wife and I have recently become vegetarians and are trying to take baby steps toward becoming vegans. We were wondering, when using soy products, egg substitutes, meat substitutes, and other predominantly vegan foods, if they are genetically modified or highly processed? We have a strong commitment to all living things. We also have a strong commitment to our health. It is important to us to make sure that we are not putting harmful foods into our bodies. Please help!

A. I’ve found that a good number of the companies that make vegan foods have a similar commitment regarding such things. To put your mind at rest, though, if such information is not apparent on a label on a particular product, I suggest that you contact the company’s representatives and ask. I’m sure they’ll be happy to respond.

Q. . Hi. I am trying to become a full-on vegan and would like to know about the use of the word “parve.” I am trying to find vegan bread and found some listed as “parve” at the grocery store. The bread is fortified with vitamins, and I know that some vitamins can be derived from animals. Is it possible for the vitamins to be from animals if the product is “parve”?

A. Although “parve” (or “pareve”) kosher foods contain no meat or dairy products, they MAY contain eggs or fish. When in doubt about a particular ingredient, your best bet is to contact the manufacturer to ask about it (most products list a toll-free number on the label).

In addition, here are some resources that provide comprehensive information about ingredients derived from animal sources:

“Animal Ingredients and Their Alternatives”: This free factsheet from PETA lists more than 200 ingredients that either are or may be animal-derived that are used in foods, cosmetics, and other products. To get a copy, click here, or call 757-622-PETA.

“Vegetarian Journal’s Guide to Food Ingredients”: This 28-page booklet lists hundreds of ingredients derived from animals, plants, or both. Order from the Vegetarian Resource Group at www.VRG.org or 410-366-VEGE.

A Consumer’s Dictionary of Food Additives by Ruth Winter (Three Rivers Press): A comprehensive “A to Z” guide to additives found in foods. $16.00. Available at bookstores.

So, Now What Do I Eat? The Complete Guide to Vegetarian Convenience Foods by Gail Davis (New Sage Press): Lists packaged convenience foods that are primarily vegan. Nonvegan products are marked with a “c” if they contain casein and an “h” if they contain honey. $12.95. Available at www.VegSource.com.

Q. I’m vegan, and I’ve been using margarine (without whey, of course) instead of butter, but now I’ve been reading about the evils of hydrogenated oils. Most margarines are made with hydrogenated oils, unfortunately. Are there any butter alternatives out there that are vegan and contain no hydrogenated oils?

A. Yes, there are some great vegan, nonhydrogenated butter alternatives these days! My favorite is Spectrum Spread—look for it at natural food stores.

Q. I am just beginning my journey as an ovo-lacto vegetarian. I have not eaten beef or pork in many years and am now giving up poultry. However, I am a little concerned because I have 30 extra pounds to lose, and I am afraid that if I start eating tons of beans and brown rice, the high carb counts of these foods will make me crave more and eat more—and gain more. I am very unhappy at my present weight and need to find an eating program that will help me feel full and satisfied and lose weight at the same time.

A. Given today’s current low-carb diet craze, it’s understandable that you’re a bit “carbophobic”! The important thing to remember is that there are “good” carbs and “bad” carbs. The foods containing white flour and white sugar are bad for you, but nutrient-rich beans and whole grains are not. For ideas on ways to enjoy a vegetarian diet and lose extra pounds, check out any or all of these books: Turn Off the Fat Genes by Neal Barnard, M.D.; Eat More, Weigh Less by Dean Ornish, M.D.; Eat to Live by Joel Fuhrman, M.D.; The pH Miracle by Robert O. Young, Ph.D., and Shelley Redford Young; The Soy Zone by Barry Sears, Ph.D.; and Fit for Life by Harvey and Marilyn Diamond. Now, about tofu …

If you can get to a good Thai or Chinese restaurant and order a stir-fried dish with tofu, you’ll be able to taste how terrific tofu can be. When you buy tofu, be sure to get regular style (not silken) extra-firm tofu, and drain and press all the liquid out of it. Then cook it at a fairly high temperature and season it well with tamari sauce or whatever seasonings you are using. It’s really important that tofu be cooked properly. By itself, it has no flavor—it’s like a blank canvas just waiting to be turned into a masterpiece. When regular extra-firm tofu is properly cooked, it can be chewy, crisp, and flavorful. Get my “Tofu 101” primer here.

Q. Does heating flaxseed oil destroy the nutrients? I tried cooking with it and it tasted terrible! If I use flaxseed oil, am I going to ruin my favorite dishes?

A. Flaxseed oil is a great way to boost your intake of omega-3 fatty acids. However—and this is very important—because flaxseed oil is unstable at high temperatures, it should not be used for cooking. Better to add it to salads. Flaxseed oil is almost flavorless. It is also highly perishable, so be sure to store it in the refrigerator so that it does not go rancid. Same goes for flaxseeds.

Q. My 41-year-old daughter has been a vegetarian since she was 16 years old. She was just diagnosed with a soy allergy. Without soy, where can she get her protein?

A. Here are some ways to have vegetarian joy without the soy:

For a creamy, protein-rich (savory) sauce, grind raw cashews to a powder in a blender, then add vegetable broth and other seasonings and blend to reach the desired consistency. For a sweet, creamy sauce or dessert base, add water and maple syrup or another sweetener to the ground cashews and blend until smooth. Other substitutes for tofu in “creamy” recipes are puréed rice, millet, or white beans (assuming that other beans are OK, allergy-wise).

Replace tofu and tempeh in entrée recipes with seitan (“wheat meat”), which you can make on your own with vital wheat gluten and whole-wheat flour. If you buy pre-made seitan, check the ingredients carefully, because it may be marinated in soy sauce. Portobello mushrooms make a good substitute for tofu or tempeh, as well. However, for added protein, you might want to add a sauce made of puréed white or black beans.

Nuts are another good protein source. Consider making homemade veggie burgers using cooked grains and ground or chopped nuts. Peanut butter, almond butter, and sesame tahini are all loaded with protein too.

Replace soy milk with rice or almond milk. Also, chickpea miso is usually made without soy.

Another great source of protein is quinoa. This ancient and tasty grain (called the “supergrain of the Incas”) is super-rich in protein.

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