There's no mystery behind creating deliciously satisfying vegan meals. Tasty alternatives to the animal-derived ingredients that you may be cooking with are easier to find than ever – many are as close as your local market! Whether you've gone vegan or just want to add more healthy, plant-based meals to your family's diet, we have the secret – and not-so-secret – tips you need to take the guesswork out of vegan cooking. Tips for Cooking With Tofu • Use fresh, water-packed tofu (always refrigerated) when you want the tofu to hold its shape, such as when baking or grilling. Use silken tofu, which is packed in boxes and not always refrigerated, for puréeing. • Try firm or extra-firm tofu for baking, grilling, sautéing and frying, and use soft or silken tofu for creamy sauces, desserts and dressings. • When baking tofu, cook it in a marinade so that it will soak up more flavor. • To give tofu a meatier texture, try freezing it for two to 24 hours, defrosting it and then squeezing out the water. • Press the water out of the tofu prior to preparing it. Wrap the tofu in a towel, put it in a colander over a bowl or sink and set a plate and something heavy on top of it for at least 20 minutes. Then it will be ready for marinades, sauces and cooking. Milk Substitutes • Soya or rice milk can replace cow's milk in any recipe. Soya and rice milks are available in a variety of flavours, including plain, vanilla, chocolate and strawberry. • For desserts, try using coconut milk. • To replace buttermilk in recipes, combine one cup soya milk and one tablespoon vinegar. • Replace cottage or ricotta cheese with crumbled seasoned tofu. • When sautéing, use olive, coconut or vegetable oils. • For baked goods and recipes that call for “cutting in butter”, such as pie crusts and pastries, try using vegetable shortening. Egg Substitutes Plenty of egg substitutes are available for baking or preparing a dish that calls for eggs. • Ener-G Egg Replacer: This reliable egg substitute is available at some supermarkets and health food stores and can be used in baking. • Other Egg Replacement Options: o 1 egg = 2 Tbsp. potato starch o 1 egg = 1/4 cup mashed potatoes o 1 egg = 1/4 cup canned pumpkin or squash o 1 egg = 1/4 cup puréed prunes o 1 egg = 2 Tbsp. water plus 1 Tbsp. oil plus 2 tsp. baking powder o 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled and whipped again • Tofu: Tofu is great as an egg substitute in dishes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that is perfect for “eggy” dishes. Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles. • In Desserts and Sweet Baked Goods: When making sweet baked desserts, try substituting one banana or 1/4 cup applesauce for each egg that's called for. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert. Tips for Jazzing Up and Lightening Up Your Recipes • To liven up your rice, heat one tablespoon of olive oil in a pot and sauté one tablespoon of garlic for two minutes. Add the rice and sauté until lightly browned. Cook the rice according to package directions, adding vegetable broth instead of water for flavor. • If a soup or stew is too salty, add chunks of raw potatoes. Discard them after they have cooked – they will have absorbed the salt. If a soup or stew is too sweet, add salt. If a main dish or vegetable is too sweet, add one teaspoon of cider vinegar. • Microwave or heat a lemon for 10 to 15 seconds to increase the volume of juice before squeezing. • Microwave garlic cloves for 10 to 15 seconds to make the skins easier to peel off. Tips for Keeping Vegetables Fresh and Flavorful • To perk up wilted lettuce, add lemon juice to a bowl of cold water and soak the lettuce for an hour in the refrigerator. • When sauteing zucchini, potatoes, carrots and squash, use a fork to stir. Spoons often break up the vegetables. • To keep salad fresh, tear the leaves apart instead of cutting them. Lettuce will tear along its natural veins, and this will help the leaves retain water and stay fresh longer. • To keep potatoes from budding, place an apple in the bag with the potatoes. • If a recipe calls for only half an onion, save the root half, as it will last longer. • To keep parsley fresh, place the bunch upright in a wide-mouthed jar with an airtight lid. Add just enough water to the jar to cover the stems, and store in the refrigerator. ** Jason Baker is the director of People for the Ethical Treatment of Animals (PETA) Asia. To get involved with PETA's work in the Middle East, visit PETAAsiaPacific.com. BM
