If you're just starting out with vegan recipes, you will probably find a number of unknown ingredients. This list of ingredients I use commonly in my recipes are here, in a comprehensive list, to help you identify the ingredients quickly and easily. I update this list regularly if I come across a new ingredient, so keep checking back.
Mung beans - (pronounced "moong" beans) I had never heard of these until I was meandering through the bulk section of the health food store. There were these cute little green beans - I thought, why not? I'll try them. They are actually quite common in the United States and I'm pretty sure you've eaten them - in the form of a bean sprout. Mung beans are slightly sweet and nutty as a bean, and work great for sprouting, in salads, and they are one of the few beans I would eat straight out of the pan bare naked (the beans would be naked, not me). I have only seen them in health food stores - never in mainstream grocery stores. They can also be purchased online.
Nori - purchase from Asian markets and in some mainstream grocery stores on the ethnic foods isle. Nori is pressed, roasted sheets of seaweed used in making sushi rolls. Look for the deep green/purple colored sheets as these have the best taste. Avoid those that are brown. Nori is also available in flakes.
Agar Flakes/Powder - you may or may not know this, but gelatin (which is used not only for Jell-o but for thickening a number of foods - think jelly) is made from the hooves of cows. Gross! Agar Agar is a thickening agent made from sea vegetables and comes in flakes or powder form that is an excellent alternative to calf-hoof gelatin. It is useful in making cheese substitutes and healthy fruit spreads from fresh fruits. It is VERY expensive in the health food stores (think $10 for a one-ounce package), but I found four two-ounce bottles online for a total of $25 - and free shipping!
Mung beans - (pronounced "moong" beans) I had never heard of these until I was meandering through the bulk section of the health food store. There were these cute little green beans - I thought, why not? I'll try them. They are actually quite common in the United States and I'm pretty sure you've eaten them - in the form of a bean sprout. Mung beans are slightly sweet and nutty as a bean, and work great for sprouting, in salads, and they are one of the few beans I would eat straight out of the pan bare naked (the beans would be naked, not me). I have only seen them in health food stores - never in mainstream grocery stores. They can also be purchased online.
Nori - purchase from Asian markets and in some mainstream grocery stores on the ethnic foods isle. Nori is pressed, roasted sheets of seaweed used in making sushi rolls. Look for the deep green/purple colored sheets as these have the best taste. Avoid those that are brown. Nori is also available in flakes.
Agar Flakes/Powder - you may or may not know this, but gelatin (which is used not only for Jell-o but for thickening a number of foods - think jelly) is made from the hooves of cows. Gross! Agar Agar is a thickening agent made from sea vegetables and comes in flakes or powder form that is an excellent alternative to calf-hoof gelatin. It is useful in making cheese substitutes and healthy fruit spreads from fresh fruits. It is VERY expensive in the health food stores (think $10 for a one-ounce package), but I found four two-ounce bottles online for a total of $25 - and free shipping!
Hemp Seeds – a great source of essential amino acids and essential fatty acids. They can be eaten raw or used in baked goods. They can sometimes be difficult to find. I buy mine in bulk at the health food stores, but they can also be ordered online.
Agave Nectar – has a low glycemic index which will not cause spikes and crashes in blood sugar. It comes from the agave plant, which is similar to a cactus. Agave nectar is very sweet, requiring smaller measurements than other sweeteners like sugar or honey. It is gaining popularity and can be found more often in mainstream grocery stores. If all else fails, it can be purchased online or found in health food stores.
Sucanat – a purely natural sugar. Granulated sugar gets its white color from being bleached by charred animal bones. “Raw” sugars go through the same process, followed by the addition of molasses for the dark color. Sucanat is a truly natural sugar that has not undergone these processes. Measure cup-for-cup when replacing for brown sugar, but use slightly less when replacing for white sugar as Sucanat has a richer flavor. Purchase online or in the bulk food section of health food stores.
Bragg’s Liquid Aminos – a great alternative for high-sodium soy sauce. Liquid Aminos are made from non-fermented soybeans and water, resulting in a natural liquid protein. The flavor is naturally salty but no salt is added. Order online or purchase in health food stores.
Nutritional Yeast – this is not the same product as what you use to make bread rise. Nutritional yeast is deactivated yeast that is popular amongst vegans and vegetarians because of its high B12 content. It is often used in dishes where a cheesy flavor is desired. Can be found in the bulk section of most health food stores or purchased online.
Cold-Pressed Olive Oil – the pasteurization of olive oil can destroy the nutritional benefits, leaving behind a fattening mess not much healthier than shortening. By purchasing cold-pressed olive oil, you can ensure it has never been heated, thus leaving those precious nutrients intact. Can be found in most grocery stores – just look for the words “cold pressed” on the label.
Raw Nuts and Seeds – why use raw nuts and seeds? In their raw state, they retain much of the protein and other nutrients that are destroyed during the cooking, roasting and pasteurizing process. Always opt for raw whenever possible. Raw nuts and seeds can be found in the bulk section of health food stores and in some mainstream grocery stores.You probably won't find raw nuts under the Planters or Diamond label.
Textured Vegetable Protein (TVP) – TVP is wonderfully versatile and easily takes on the flavors of whatever you’re cooking. It is comprised of soy protein and is produced in either large chunks or small granules. It is sold in a dehydrated state and will quickly rehydrate in about fifteen minutes – no cooking is necessary. Purchase TVP at health food stores or at some emergency preparedness outlets.
Raw Apple Cider Vinegar – this is an unprocessed, unpasteurized version of the apple cider vinegar that can be found on the shelves of any mainstream grocery store. The raw version, of course, has more of the raw nutrition that has not been destroyed by processing. Bragg’s makes an excellent version which can be purchased in health food stores or online. Anything labeled “raw” will work. Note: regular, distilled vinegar is great for cleaning but not much more. Please, please don't use it for cooking! :o)
Miso
Miso is a fermented soybean paste. It comes in several varieties - white and yellow, which have a milder flavor, and red and brown, which has a bolder flavor. I favor the white and yellow because they lend a full, cheesy taste to dishes and tend to go well with most dishes.
Quinoa - (pronounced keen-wah) is actually a seed, not a grain. It was eaten by ancient Incan warriors before going off to battle because of the energy it gave them. It comes in red and white, although I personally cannot taste a difference. Quinoa has the highest protein content of any other grain. It has a natural insect repellent called sapopin. The sapopin won't hurt you if you eat it, but it has a bitter taste. To remove the sapopin, rinse the quinoa in a wire mesh strainer with cold water until it runs clear (usually about a minute). Quinoa can be purchased at health food stores in bulk or at mainstream grocery stores. I get mine at Costco.
Miso is a fermented soybean paste. It comes in several varieties - white and yellow, which have a milder flavor, and red and brown, which has a bolder flavor. I favor the white and yellow because they lend a full, cheesy taste to dishes and tend to go well with most dishes.
Quinoa - (pronounced keen-wah) is actually a seed, not a grain. It was eaten by ancient Incan warriors before going off to battle because of the energy it gave them. It comes in red and white, although I personally cannot taste a difference. Quinoa has the highest protein content of any other grain. It has a natural insect repellent called sapopin. The sapopin won't hurt you if you eat it, but it has a bitter taste. To remove the sapopin, rinse the quinoa in a wire mesh strainer with cold water until it runs clear (usually about a minute). Quinoa can be purchased at health food stores in bulk or at mainstream grocery stores. I get mine at Costco.
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