to the list of chapters
the vegetarian starter kit
list of products
A liquid sweetener that can be used for
baking or spread on toast. It is a rich source of calcium and
iron and more nutritious than light, medium, or dark molasses.
Nutritional Yeast is an inactive yeast that
is rich in vitamins and minerals. It is an important addition
to the vegan diet as it is rich in vitamin B12. Nutritional
yeast may be added to soups, stews, casseroles, or in place of
cheese to make any dish creamier.
An alternative to dairy milk, rice milk is a
rice-based beverage that can be used on cereal or in recipes
that call for milk. It is often available in a variety of
flavors including plain, vanilla, or carob. Rice milk may or
may not be fortified with nutrients, so always check the label.
Seitan is a meat substitute made from a
wheat protein called gluten. It is sold dried or prepared and
can be stir-fried or baked.
An imitation cheese made from soybeans, this
product may be used to replace cheese in a dish that calls for
it. Check the label to make sure it does not contain casein, a
protein derived from milk.
An alternative to dairy milk, soymilk is the
liquid expressed from soaked soybeans. It is often available
in a variety of flavors including plain, vanilla, or carob. It
may be fortified with vitamins and minerals, but every brand
differs, so always check the label. Soymilk can be used on
cereal or in recipes that call for milk.
A nondairy substitute for yogurt derived
from soybeans. It is often sold plain or flavored and is a
great source of calcium, protein, and other vitamins and
Tempeh is a fermented soy product. It can be
marinated and grilled, baked, or used in a stir-fry. It is an
excellent source of protein.
Texturized Vegetable Protein (TVP)
Also called TVP, texturized vegetable
protein is sold as a dried product. It can be used as a
substitute for ground beef or meat in casseroles, tacos, chili,
and meatless pasta sauce. It is an excellent source of protein,
iron, calcium, zinc, and fiber.
Tofu is curdled soymilk that is available in
silken, soft, firm, or extra-firm varieties. It can be used in
a stir-fry, scrambled with seasoning in place of eggs, or
marinated and baked. The softer varieties can be blended to
create dressings, shakes, and pie and dessert fillings. Tofu
is an excellent source of protein, iron, calcium, and other
vitamins and minerals.
Veggieburgers are made with a variety of
ingredients including soy protein, rice, vegetables, and/or
fiber. Vegan varieties are available, but be sure to read
labels as some brands may contain egg or cheese. Veggieburgers
can be cooked conventionally, microwaved, or grilled, and
topped with fresh or roasted vegetables served on a whole