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| Cooking Tips What I've learned about vegan cooking. The Vegan Plate: In switching to a vegetarian diet, you'll soon find that your plate looks different. Instead of the compartmentalized plate--main dish, starch and a side--you'll find your plate may have a big pile of food in the middle--pasta with sauce, or rice with a stir-fry or curry, or couscous with a stew. You may include a salad, bread, or a side dish of fruit, somosas, fritters, or some other interesting addition to the meal. This actually makes meal preparation easier: instead of preparing three dishes, you'll find yourself preparing a main dish alongside an easily-prepared grain dish. Cooking with Oil: What's the difference between virgin and extra virgin olive oil? Which should I use? Cold-pressed, extra-virgin olive oil is the creme de la creme of cooking oils. Made from the first pressing of the olives, using no chemical hydrogenation, cold-pressed extra-virgin olive oil is the healthiest oil you can use for cooking. The unrefined oil retains the healthful benefits of the oil and, among other benefits, can result in healthier cholesterol levels. Cold-pressed olive oil is available at health food stores. Canola oil is another healthful cooking oil. Cold-pressed (non-hydrogenated) canola oil contains monounsaturated fats, similar to olive oil, but doesn't seem to have the other health benefits of olive oil. However, when a mild taste is desired in certains foods, canola oil is the best choice, preferably cold-pressed. Flaxseed oil is rich in omega-3s, and thus is a healthful addition to your kitchen. Always refrigerate, and use within a few months to avoid spoilage of the delicate polyunsaturated oil. Never heat flaxseed oil for cooking; though it may be poured on cooked food, such as pasta and soup, after serving. Flaxseed oil is also an excelleent choice for salad dressing. For a quick dressing, mix 2 tablespoons flaxseed oil, 2 tablespoons olive oil, 2 tablespoons Balsamic vinegar, and one teaspoon Dijon mustard. Add 1 clove minced garlic if desired, salt and pepper, and dried herbs if desired. Whisk and pour liberally on salad. Beans: Dried beans last indefinitely, but lose flavor and moisture as they age, so plan to use them within six months. Most beans need to be soaked overnight before cooking. Never add salt until the beans are thoroughly cooked, as salt will prevent the beans from becoming soft. Lentils are a convenient exception to the soaking rule. They can be cooked in 30 minutes or less and added to recipes. Brown lentils are commonly found and economical, but try experimenting with red lentils, yellow lentils, and the gourmand's choice, French Le Puy green lentils. Grains: The wonderful world of grains includes such exotics as kamut, a large, buttery grain used in ancient Egypt; millet, a staple of African cooking; quinoa, pronounced "KEEN-wah", once found on the South American Incan table; and wild rice, grown in the northern United States and Canada. Experiment with new varieties of grains instead of the ubiquitous rice or pasta. Many are readily available in well-stocked supermarkets or health food stores, either packaged or in bulk. For added flavor, millet should be dry roasted before boiling. (Saute in dry skillet or cooking pot for 5-10 minutes, until the millet begins to turn golden brown.) Rinse quinoa well before using to get rid of the natural bitter coating. Most grains can be stored in a cool, dry place and will keep for months. Store brown rice in the freezer, as it contains a small amount of oil that will go rancid if left on the shelf too long. Herbs: Fresh herbs are easy to grow. Just throw a few seeds in the ground in the spring, and all summer you'll have fresh, flavorful herbs. Herbs are also ideal for growing in container gardens. Before the first frost, bring in your bounty and dry it in bundles. Then scrape the leaves into air-tight jars and save until next summer. To save fresh herbs in the refrigerator, place stems in a jar with an inch of water and cover with a plastic bag. The stems will soak up water and remain fresh for days. Garlic: A garlic clove is one section of the garlic bulb, encased by a thin skin. To remove skin, place clove on a chopping block and hit with a heavy object such as a kitchen mallet, or apply pressure with the side of a wide chef's knife. The skin then separates from the clove easily. Mince by sliding a small knife lengthwise, then crosswise, and then slice through for uniformly small pieces. Store garlic in a cool, dry place, never the refrigerator. Tomatoes: Avoid refrigerating fresh tomatoes, as this changes the taste and texture. To peel, cut an X in the bottom of the tomato. Place in boiling water for 30-60 seconds. Remove and place in cold water. The skin should peel easily. Nuts and Seeds: Toasting nuts brings out the flavor. Dry roast in a saute pan (an iron skillet is ideal) for 5-10 minutes, watching carefully. Or, place nuts in a single layer on a baking sheet and bake at 350 degrees for no more than 10 minutes. WATCH CAREFULLY, as they burn quickly. Spices such as coriander and fennel also benefit from dry roasting before grinding. Replacing eggs and dairy: Think you can't go without cheese, butter, or even milk on your cereal? Try it for a week, and you'll find your tastes have changed. Go a month, and you'll abhor the thick, greasy coating that dairy products leave on your tongue. Introduce yourself to the many dairy substitutions available at your supermarket or health food store. Or try one of the hundreds of recipes that ignore dairy altogether. Remember, cow's milk is for baby cows, and most cultures have never incorporated dairy into their diets. And if you think cakes can't rise without eggs, think again. There are many substitutions available for eggs, including scrambled tofu for breakfast. More tips: Dairy and Egg Substitutes: Mail Order sources: Back to the Cooking Life Home |
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