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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.)

Ingredients

Q. I recently discovered that a company that makes granola bars and cookies has changed its boxes so that they now have the dairy “D” symbol on the front. The only ingredient that I am not sure of is soy lecithin. I have tried to figure out what exactly this is made from, but with no luck. Also, I have seen this ingredient labeled as soya lecithin—is there any difference?

A. There is no difference between “soy” and “soya”—they both mean that the lecithin is made from soy, as opposed to dairy, eggs, or another animal product. (For more information on lecithin, see PETA’s list of animal ingredients.) The best way to find out what the D on the boxes refers to would be to contact the company and ask. Most companies have a toll-free number you can call or a Web site you can visit to ask questions about product ingredients.

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.

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.

Q. I am a vegan who loves to bake. Some recipes call for confectioner’s sugar. Is confectioner’s sugar the same as icing sugar? I heard that icing sugar is filtered with bone char. Is this true? If so, do you know of a brand of sugar that is not filtered with bone char or animal parts?
—Marni

A. Yes, icing sugar is another name for confectioner’s sugar. When you buy most sugar (regular or confectioner’s), if it is made from sugar cane, there is a 50-50 chance that it has been filtered with bone char. To be 100 percent sure that your sugar isn’t processed this way, you’d need to buy beet sugar instead of cane sugar. Sugars made from beets are virtually indistinguishable from cane sugars. Look for beet sugar in natural or specialty food stores.

Q. I’m thinking about making “ice cream” in my electric ice cream maker. I’m a vegan and don’t want to use half-and-half in the dessert. Can you suggest a substitute?

A. When I make homemade vegan ice cream, I sometimes use oat or almond milk because they are both sweeter and thicker than rice or soy milk. Another super base can be made from raw cashews—just grind them to a powder in your blender and add water until you reach the consistency that you like. For some terrific recipes for vegan ice cream, check out the book Vice Cream, by Jeff Rogers.

Q. I have recently started to become vegan. I always eat foods that I would never think had animal products in them, and afterwards, I look at the ingredients and see either milk or egg whites listed. If the nutrition facts say that there is cholesterol, does this mean that the food contains animal products?

A. You’ve got it right—the presence of cholesterol means the presence of animal products. Plants don’t contain cholesterol. Healthy vegan foods don’t have the fats that are found in the dairy, egg, and flesh products that are used in many foods—thus, vegan foods are much better for your heart. To avoid accidentally eating something you’d prefer not to, become a label reader! It doesn’t take long to glance at a box of muffin mix before you buy it, and before long you’ll be able to spot no-no’s such as gelatin, egg whites, and casein like a seasoned pro.

Q. I’ve heard that leafy greens such as kale and mustard greens are better for you than spinach and lettuce. I’ve tried to cook these in different ways, but they are way too bitter for my liking. Do you have any suggestions for preparing these “richer” greens?

A. Raw greens and other vegetables are believed to retain more nutrients than do those that are cooked. A salad consisting of tender young kale, diced avocado, and a nice lemony vinaigrette is especially tasty. As you would with any veggies, be sure that your raw greens are scrupulously clean—wash them well to remove sand, grit, and other impurities before you eat them.

Q. Do you have a list of vegan wines? I searched the PETA Web site but to no avail. I did find a beer list but no wine. Thanks! —Robert Jaimes, Phoenix, Arizona

A. Vegan wine can be hard to find since most wine producers use at least one animal byproduct during the filtering process, usually either isinglass or egg whites. Vegan winemakers either don’t filter the wine using additives at all or they use clay or another non-animal product in their filtering process. If you see “unfiltered” on the label, there’s a good chance that it’s a vegan wine. If you want to know if a particular wine is vegan, contact the winery directly and ask specifically what is used in the filtering process. In the meantime, a Google search of “vegan wine” yielded several sites that you may be interested in:

www.ecowine.com—Organic Wine Company—offers some vegan wines

www.freywine.com—Frey Vineyards—offers vegan wines

www.veganconnection.com—offers a list of wines obtained from the VinoVeggie Web site

You can also link to a site called “The Wub,” which includes an extensive vegan wine list.

Q. I have been a vegetarian for many years, and now my children and husband would like to become vegetarians too. I need help figuring out which spices I should use when making soups. My soups seem to come out bland. I try cookbooks, but they use ingredients that don’t appeal to me. Any suggestions? My cooking just lacks creativity, so I think that’s why my family is having a hard time eating vegetarian.

A. Regarding spices for soups, it could be that you’re just lacking some good old salt and pepper. Nothing makes a soup taste flatter than too little salt. Are you starting your soups with a homemade vegetable stock? Powdered vegetable base? Water? Your answer could explain the blandness quotient of your soups too. A powdered vegetable base, such as Vogue Vege Base, might be just what is needed to perk up the flavor. There’s no need to put a load of spices into soup—as long as you begin by sautéing some chopped onion, carrots, and celery (and garlic, if you like) in a little olive oil and then adding your stock (or water and powdered soup base) and the veggies du jour, you should be well on your way to a delicious soup. If you don’t want to buy a lot of different cookbooks to find recipes that appeal to you, try writing down ingredients, spices, etc., that you do like and then search the Internet for recipes that contain those ingredients. Another idea is to go to a library or bookstore and spend some time browsing through cookbooks until you find one or two that feel simpatico to your tastes.

Q. What are some basic staples that a new vegan should keep in the kitchen?

A. Well, a lot depends on the kinds of foods that you enjoy and whether or not you like to cook. Some good basics for a vegan kitchen include lots of fresh vegetables and fruits and pantry staples such as canned and dried beans, rice and other grains, and pasta and pasta sauces. The fridge and freezer should contain a supply of quick-and-easy foods, such as veggie burgers, veggie sausage, vegan burger crumbles, seitan, and other meat alternatives for burgers, chili, stir-fry, and pasta dishes. Keep tortillas on hand for preparing vegan tacos, fajitas, quesadillas, and veggie wrap sandwiches. Stock a variety of meal enhancers, including barbecue sauce (which is great on veggie burgers and sautéed tofu or stirred into burger crumbles), bottled pasta sauce and other tomato products for pasta and chili, nut butters for sandwiches and sauces, tahini (you’ve gotta make hummus!), tamari for stir-fry and as a general seasoning, salsas, and chutney. Squirrel away nuts and seeds for cooking, salads, and snacks. Here are some basic guidelines to help you stock a vegan pantry—of course, it can be modified to reflect your own preferences:

Vegan Pantry (Nonperishable Items)
Dried and/or canned beans: kidney beans, chickpeas, lentils, pinto beans, etc.
Nondairy milk: soy, rice, oat, or almond milk (in aseptic packaging)
Unsweetened coconut milk (canned)
Silken tofu (in aseptic packaging)
Pasta and noodles: Italian pasta, rice sticks, buckwheat soba, etc.
Whole-grain cereals
Canned tomato products: diced, whole, puréed, paste, etc.
Canned vegetables: artichokes, hearts of palm, roasted red peppers, etc.
Condiments: salsa, soy sauce (tamari or shoyu), chutney, mustard, vegan mayonnaise, etc.
Dried fruits
Thickeners: cornstarch, arrowroot, and kudzu
Egg-replacement powder, such as Ener-G Egg Replacer
Vegetable broth (cubed, powdered, or canned)
Dried mushrooms, dried chilies, and sun-dried tomatoes
Dried sea vegetables, including nori and agar-agar
Miscellaneous: vinegars, pickles, jellies, capers, chili paste, wasabi powder, etc.

Vegan Pantry (Perishable Items)
Grains: rice, millet, barley, bulgur, couscous, rolled oats, popcorn, etc.
Soy foods: tofu, tempeh, miso paste, etc.
Convenience foods: veggie burgers, soy hot dogs, vegan burger crumbles, veggie sausages, etc.
Whole-grain flours, cornmeal, etc.
Bread products: whole-grain bread, tortillas, pita bread, bagels, etc.
Oils: olive, flaxseed, sesame, peanut, and corn
Peanut butter, tahini, and almond butter
Nondairy ice cream
Nuts and seeds
Lemons and limes (for cooking)
Fresh ginger
Garlic
Olives (in bulk)

Q. I have just finished reading a book from PETA, and I would like to become a vegan. I know that I can’t eat meat, eggs, or dairy products. I’m wondering what I can eat and what ingredients to look out for on food labels.

A. When starting out as a vegan, it’s a good idea to have some books or other resources to guide you. Look for a good vegan cookbook or two, preferably ones that contain some basic information about stocking a pantry and other information that you may need. In the meantime, the general rule of thumb is that if it doesn’t come from an animal source, you can eat it. Fresh whole foods take the guesswork out of eating and are better for you, so go for fresh veggies and fruits first. Then add dried and canned beans, nuts and seeds, nut butters, grains, and soy foods. With packaged products, read the labels—some animal ingredients are more obvious than others, so it’s a good idea to familiarize yourself with the most common culprits, including casein, whey, gelatin, and lactose.

Q. I recently became vegan but am having a hard time figuring out what’s vegan and what isn’t. For example, is dark chocolate vegan, or is there an animal-based additive in cocoa butter? Also, I’m not sure about other ingredients, including caseinate and gelatin.

A. Congrats on going vegan! Great for you and the animals! Caring chocoholics can still get their fix. Cocoa butter is a fat found naturally in the cocoa bean so if that’s the only questionable ingredient in your chocolate, you’re probably good to go. If you’re uncertain about a particular ingredient, you can contact the manufacturer directly to be certain.

There are also resources available that offer detailed 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. Get a copy here or by calling 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 (410-366-VEGE).

A Consumer’s Dictionary of Food Additives by Ruth Winter (Three Rivers Press, 5th ed., 1999)—A comprehensive “A to Z” guide to additives found in foods. $16.00. Available here.

So, Now What Do I Eat? The Complete Guide to Vegetarian Convenience Foods by Gail Davis. (New Sage Press, 2nd ed., 1999)—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 here.

Here’s a quick run-down of some common hidden animal-based ingredients and the foods they often sneak into:

Albumin—a protein found in eggs, milk, and blood. Often used as a thickener or binder in baked goods, soups, cereals, puddings, and other products. Sometimes used to clarify wines.
Carmine, cochineal, or carminic acid—a red food dye made from ground-up cochineal beetles and used to color many processed foods such as juices, baked goods, and candies.
Casein or caseinate—a protein from animal milk that is used in dairy products such as sour cream and cream cheese. It is also sometimes added to nondairy cheese.
Gelatin—a thickener made from boiling the bones, skin, and other body parts of cows, pigs, and other animals. Used to make gelatin desserts, puddings, candies, marshmallows, dressings, and other foods.
Isinglass—derived from fish bladders, it is used to clarify wines and other foods.
Lactose—also called milk sugar, it is a product of cow’s milk and is used to make baked goods and processed foods.
Lanolin—a waxy fat taken from sheep’s wool, used in chewing gum and other products.
Lard—fat from hogs. Can be found in crackers, cookies, pie crusts, refried beans, French fries, and other fried or processed foods.
Suet—the hard white fat from cattle and sheep, it is sometimes used to make margarine and baked goods.
Tallow—the rendered fat of sheep and cattle, it is sometimes found in margarines and other products.
Whey—a liquid derived from milk during the cheese-making process, it is found in processed foods such as breads, crackers, and other baked goods.

Q. I’m interested in becoming vegan, and I pretty much am already. The only thing I’m concerned about is the use of hidden ingredients (for example, in crackers). I read somewhere that if a product doesn’t specifically say “vegetable oils,” you shouldn’t consume it because it might have animal-derived ingredients. Is that true?

A. With many ingredients, it’s easy to tell if they came from an animal or vegetable source. Others are not so clear. An example of a general term that could go either way is “natural flavorings.” Unless an ingredient is specific on the label, then it is possible that it could come from an animal source. If something is unclear on a particular product, one option is to call the manufacturer for clarification.

Q. I am allergic to dairy products and have become an “accidental vegan.” Are there any hidden dairy ingredients in prepared foods?

A. Dairy ingredients that are often found in foods include:
Lactose: Also called “milk sugar,” it is a product of cow’s milk and is used to make baked goods and processed foods.
Casein or caseinate: This protein is derived from animal milk and is used in dairy products such as sour cream and cream cheese. It is also sometimes added to nondairy cheese.
Whey: A liquid derived from animal milk during the cheese-making process, it is found in processed foods such as breads, crackers, and other baked goods.

Q. I am wondering if it is possible to add tofu to cookie recipes. If so, which ingredient would it replace?

A. Soft tofu makes a good egg replacement in cookie recipes. To replace one egg in a cookie recipe, blend 1/4 cup drained soft tofu with 1/2 tsp. baking powder.

  Alternatives
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  Ingredients
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