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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.)

New Vegans

Q. I want to become vegetarian, but I am not sure which foods are considered vegetarian. My friend told me that I can eat dairy products, eggs, and chickens. But I didn’t think that vegetarians ate chickens, because they are animals. I wasn’t sure if eating dairy products or eggs would be considered vegetarian either.

A. A pure vegetarian, or vegan, does not eat any animal products whatsoever, including dairy products and eggs. For some straight answers on going vegetarian, you can order a free vegetarian starter kit. from PETA, and while you’re waiting for it to arrive, read the article “Vegetarianism in a Nutshell” on this Web site.

Q. What are your favorite vegan cookbooks? I have been vegan for three months and have just been eating a few things, so I feel limited.
—Anonymous

A. I may be slightly prejudiced, but I like to think that my own book Vegan Planet is a good place to start. All the PETA cookbooks are terrific, as well, with lots of great recipes that are both yummy and easy. You can also find tons of vegan recipes online (starting with VegCooking.com). Check out the cookbook section at libraries and bookstores, and page through the recipes to find ones you’d enjoy making.

Q. I am starting a vegan lifestyle for my family. I do not like to cook a lot, but I have looked online and at the library, and I cannot find any vegan cookbooks. I have two boys, ages 4 and 6. Do you know where I can find some dinner ideas—especially one-dish dinners?

A. Try checking online again. There are countless great vegan recipes available on the Internet. For starters, check out PETA's VegCooking.com, where you can find hundreds of delicious vegan recipes. Numerous other Web sites can be found by going to Google.com and searching for "vegan recipes"—you will have access to more recipes than you could ever imagine. If you'd like to try some of my recipes, you can find them online at RobinRobertson.com. If you're looking for vegan cookbooks, they, too, are available on the Web sites above or on Amazon.com (search for "vegan cookbooks"). If you find some books that you'd like to see in person, you might ask your local librarian to order them for you.

Q. I’m 12 years old, and I am thinking about becoming a vegetarian, but I don’t know what to do about school lunch. They serve a lot of meat products, but I don’t know if I can bring my lunch to school every day. Please help me to know the best things to eat.

A. Yours is not an unusual dilemma for young vegetarians, which is why I’ve addressed this question in this column before (see the “Young Vegans” section of my question archives). Making your own lunch can be quick and easy, but you might also want to suggest to your school principal that the cafeteria offer more vegetarian options. With childhood obesity skyrocketing, adding some healthy vegan fare could help student bodies slim down. Already, many college cafeterias are doing this. For more tips on “veganizing” your school cafeteria, click on these links: www.goveg.com/active/promote-cafe.html and www.peta.org/feat/flunk/veganize.html.

Q. I want so desperately to become a vegan, but my parents are worried about my “special diet.” I don’t want to eat substitute burgers or substitute hot dogs or things like that because I firmly believe that eating such foods totally defeats the purpose of becoming a vegan. I agree with you when you say that fish and chicken are meat and that true vegans do not eat such foods. I want my parents to help me shop and cook my own meals, but I don’t want to be too pushy about being different. I’d tried to become a vegan, but then my mom went and bought substitute ribs, burgers, hot dogs, and anything else she could find. Is there any way I can get them to see things my way?

A. If, by “substitute,” you mean veggie burgers and veggie hot dogs (as opposed to those made from chicken and turkey), then I say, “Way to go, Mom!” While some vegans don’t like the idea of eating meat alternatives because they think they look and taste too much like animal products, there are many who find that these foods are helpful and tasty ways to ease the transition to a vegan diet. Carnivores don’t have the market cornered on burgers, hot dogs, or other food shapes! There are lots of things besides animal parts that can be ground up and formed into patties and then cooked and slathered with ketchup. It sounds as if your parents are trying to cooperate and just want to be sure that you’re getting adequate protein. They are correct in believing that vegan meat alternative products can be a quick and easy way to obtain soy protein and other nutrients (plus they’re easier than ever to find—look for them in the supermarket’s frozen foods section). Consider giving veggie burgers and other meat alternatives a chance. In the meantime, include more beans, tofu, nuts, and nut butters in your diet to help ensure that you are getting plenty of protein. You might also consider adding protein powder to smoothies made with fruit and soy milk for extra protein, and be sure to eat lots of vegetables.

Q. I’ve been thinking about going vegan lately, but I have some concerns. I’m a chef for a large company and constantly have to taste and try foods—a lot of cheeses, for example—so how can I avoid that conflict? Also, I have no idea what types of foods to have for breakfast and lunch. I’m so used to just making a turkey sandwich for lunch that I wouldn’t have a clue where to begin. Which foods do I need for proper nutrition? Any advice?

A. First, do some research so that you have a basic understanding of vegan foods and nutrition. PETA’s vegetarian starter kit is a good place to begin. In a nutshell, if you eat lots of fresh vegetables and fruits, whole grains, beans, nuts, seeds, nut butters, and soy foods, you will be well on your way to eating a healthy vegan diet.

Instead of turkey for your lunchtime sandwiches, keep some veggie deli slices on hand or some veggie burgers. Or how about some hummus or even peanut butter? You can always make a nice fresh salad with some chickpeas or other beans for added protein. For breakfast, substitute soy milk for cow’s milk in cereal, use peanut butter or almond butter on your toast, or try some veggie bacon, soy sausage links, or scrambled tofu (make sure you season it well—tofu needs lots of help, but it’s terrific when it’s prepared properly!).

If you must taste nonvegan foods for your job, you could (a) taste them and then spit them out, (b) have someone else taste them for you, (c) try to change the menu to include more vegan items, or (d) taste the smallest amount possible for your job while trying to find work at a vegan restaurant!

Q. Please help! I am a new vegetarian, and it’s hard to find vegetarian foods in my local supermarkets (I live in Norway). What can I do? Can you give me some easy recipes? It’s hard for me to be a vegetarian because no one else in my family is (I’m 14 years old). I will be so glad if you can help me!

A. Even if there are no packaged vegetarian foods in your supermarket, take another look around: Supermarkets are full of great veggie food choices—if you know what to look for. First stop: the produce section. Try a variety of fresh veggies and fruits. Many vegetables are good both cooked or raw in a salad or as dippers in a great veggie dip (which you can easily make with canned beans and/or nut butters).

Speaking of beans and nut butters: Canned beans are an easy, convenient, and hassle-free way to get protein in your meals. Drain and rinse canned beans for salads (chickpeas or garbanzos are great for this), combine them with cooked veggies and grains in a pilaf, or add them to a pasta sauce.

Cooking grains and pasta is as easy as boiling water. Bottled pasta sauces are widely available (read the labels to be sure that they contain no animal ingredients). Whole grain pita bread or tortillas can be used to make wrap sandwiches with lettuce, tomatoes, mashed beans, and salsa or other condiments. For breakfast, give whole-grain toasted bread a protein boost with peanut butter, another nut butter, or even sesame butter (tahini). Look for canned soups with no meat, such as “vegetarian vegetable.” If fresh veggies are hard to find or prepare, opt for frozen veggies. If there are no natural-food stores in your area, seek out ethnic or gourmet markets or online sources for special ingredients like soy products.

For recipe ideas, look through vegan or vegetarian cookbooks in your local bookstores or library. There are also scores of great recipes available online, through this web site, as well as dozens of other sites. Just go to a search engine and type in “easy vegan or vegetarian recipes” or a similar phrase, and you’ll have more choices than you can handle. Good luck, and congratulations on choosing to go veg!

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