How to Go Vegetarian: 12 Must-Have Pantry Essentials
October 3, 2011 by thegreenchildrenfoundation · View Comments
[ By Steph in Food & Health. ]
Want to go vegetarian or vegan? One of the first things you should do to get started is to build a pantry full of flavorful and nutritious ingredients that will make sticking to a plant-based diet easy and totally delicious. The following non-perishable pantry essentials should be combined with lots of fresh produce, tofu, tempeh, dairy products for ovo-lacto vegetarians and a moderate amount of refrigerated or frozen convenience foods as desired. Keep these items stocked and you’ll always have the basis of a fantastic meat-free meal.
Oils and Vinegars
(image via: wordridden)
Good quality extra virgin olive oil can take a salad from tasty to sublime, and supplies many of the healthy fats our bodies need. Coconut oil is delicious in baked goods, and light olive oil, canola oil and peanut oil are great choices for high-heat cooking. Store oils in a cool, dark place to keep them from going rancid. White, apple cider, red wine and balsamic vinegars brighten and deepen flavors in all sorts of dishes like greens and stews, and make simple low-calorie dressings.
Pasta and Grains
(image via: epicbeer)
Grains make up a significant portion of a vegetarian’s daily meals. Be sure to keep staples like pasta, brown rice, white rice, oats and cornmeal stocked in your pantry, and also consider lesser-known grains like bulgur, barley, amaranth, millet and extremely nutritious quinoa. When combined in the same meal with beans, pulses, nuts or seeds, whole grains create a complete vegetarian protein containing all of the amino acids and enzymes needed for a healthy body.
Vegetable Stock or Bullion
(image via: vmiramontes)
While homemade stock simmered from leftover veggies like onions, carrots and celery is undeniably best, packaged stock – or vegetarian bullion cubes – is a great way to add a whole lot of flavor to a wide variety of dishes like soups, stews and sauces. You can also kick up the flavor of rice or pasta by using stock in place of cooking water (or adding a bullion cube).
Nutritional Yeast
(image via: yuko chan)
Yeast as flavoring? If you’ve never tried it, run to the store this instant and get yourself some nutritional yeast, which is sold in shaker canisters and also in bulk bins. Standing in for cheese in many vegan recipes, nutritional yeast is also fantastic as a popcorn topper, in scrambled tofu and as a star ingredient in many vegetarian gravies. It’s packed with B vitamins and amino acids that can be difficult to get from vegetarian sources.
Dried Beans and Lentils
(image via: cookbookman17)
Dried beans are hard to beat as a pantry staple because they’re super cheap, easy to prepare and nutritionally dense. Most vegetarians and vegans find that beans like pintos, great northern, kidney and black beans as well as lentils are an integral part of their daily diet. Pick through dried beans to remove any stones (especially if purchased from bulk bins) and soak overnight before cooking. Pour out the soak water and give them a rinse to cut back on bowel-bending after-effects. Canned beans are also a great pantry supplement for those last-minute meals that need to cook quickly.
Healthy Sweeteners
(image via: fifth world art)
Raw honey is an antibacterial, anti-viral and anti-fungal substance that happens to taste absolutely amazing in tea, on toast and substituted for sugar in breads, cakes and cookies. Agave nectar is another popular natural sweetener, best purchased in the most raw, unaltered state possible, which is a suitable vegan substitute for honey. Other options include zero-calorie stevia, made from the leaves of a naturally sweet plant, as well as raw sugar, which is processed without the use of animal bones.
Nuts, Seeds and Nut Butters
(image via: katerha)
Peanuts, almonds, cashews, pumpkin seeds, sesame seeds and walnuts are just a few examples of the healthy nuts and seeds that can be added to a vegetarian diet for protein, minerals, vitamins, fiber and essential fatty acids. A quarter-cup of almonds contains more protein than an egg, and flaxseeds have the omega-3 fatty acids normally found mostly in meat sources. Nuts do tend to be high in fat, but that doesn’t make them unhealthy – just eat them in moderation. Roasted or raw nuts and seeds can be added to all kinds of foods like granola, cereal, oatmeal, salads and baked goods.
Tamari and Miso
(image via: reynolds.james.e)
Among the basic tastes registered by our tongues – in addition to sweet, sour, bitter and salty – is ‘umami’, a rich flavor most often associated with meat. This flavor is what many new vegetarians miss most about their old diet, not realizing that they can still achieve that highly desirable depth of flavor with vegetarian ingredients like soy sauce and miso, a traditional fermented Japanese flavoring. Seaweed and the popular Bragg’s Liquid Aminos (a liquid protein concentrate) are additional ways to work this flavor into practically any savory dish.
Canned Vegetables and Jarred Sauces
(image via: iboy_daniel)
As a vegetarian or vegan, nearly half of your daily food intake should be comprised of fresh fruits and vegetables. However, there will occasionally be times when fresh produce isn’t convenient, like the heart of winter when good-tasting fresh tomatoes are difficult to come by. Keep some canned tomatoes, pureed pumpkin or winter squash, pasta sauce and artichoke hearts in the pantry and add any other veggies that appeal.
Dried Fruit
(image via: zieak)
Dried fruit makes a great snack and adds a pop of bright sweetness to savory dishes. It’s also an excellent source of iron, which many vegetarians lack in sufficient quantities. Raisins, cranberries, cherries, pineapple, apple slices and banana chips are commonly available as well as more exotic offerings like papaya and kiwi.
Baking Supplies
(image via: mel b.)
Becoming vegetarian doesn’t necessarily mean you suddenly have to be a whiz at baking, but if you’re already an experienced cook, making your own bread, muffins, pizza crust and other baked goods is a natural step. If you’re vegan, however, knowing how to bake can be a crucial skill that will enable you to avoid sneaky dairy products like eggs, milk and butter. Flour, sugar, baking powder, baking soda and yeast are a few basic items that you’ll need to get started. Vegan bakers will also find that applesauce and egg replacer are common ingredients in many recipes.
A Range of Spices
(image via: srqpix)
Spices are truly the trick to any memorable meal, whether meat-based or entirely vegan. Experiment to find the varieties and combinations that you like best, but some staples include dried herbs like parsley, sage, thyme, tarragon and basil as well as spicy cayenne pepper, paprika, turmeric, garlic powder and chili powder.
Want More? Click for Great Related Content on WebEcoist:
15 Hearty, Affordable Vegan Recipes To Make You Go Mmmm
Autumn is when we start craving heartier, bone-warming foods. These 15 vegan recipes are perfect for cooler days and nights, and they’re cruelty-free to boot.
1 Comment - Click Here to Read More
12 Seemingly Vegan & Vegetarian Foods That Really Aren’t
May 9, 2011 by thegreenchildrenfoundation · View Comments
[ By Steph in Food & Health. ]
It’s a lard-filled, bug-juice-coated jungle out there. Potato chips, peanuts, birthday cake, beer and more can be packed with unexpected animal products like fish gelatin, beef fat, bird feathers and insect innards. Just because a product sounds like it should be vegetarian or vegan doesn’t mean it’s safe! These 12 examples of surprisingly non-vegetarian foods will prompt you to become a professional label-reader or possibly ditch processed foods altogether.
Beer and Wine – Fish Bladder
(image via: davidnikonvscanon)
Mmm, this pinot noir has notes of chocolate, black cherries, oak and… fish. Isinglass, a membrane taken from the bladders of tropical fish, is used to filter cloudy yeast extracts out of many brands of beer and wine, particularly those made in Britain, so it’s not safe to assume that all yeasty beverages are vegan-friendly. Check the lists at Barnivore to find brands with vegan options.
Cake Mix and Hostess Products – Beef Fat
(image via: ken’s oven)
If you’re vegetarian and not vegan, you might not think twice about eating a slice of homemade cake. What, after all, could possibly be in it that’s not vegetarian-friendly? Unfortunately, the answer to that question is one of the grossest animal products ever: beef fat. It’s a common ingredient in many boxed cake mixes (sometimes listed as lard). Beware all Hostess products, too, no matter how tempting those Twinkies might be: they all contain beef fat.
White Sugar – Animal Bones
(image via: kaibara87)
Most of the time, all that’s listed under ‘Ingredients’ on a bag of sugar is ‘sugar’. But that doesn’t mean it doesn’t have traces of animal products in it. Sugar isn’t naturally white, and in order to reach that color, manufacturers process it using bone char. Even brown sugar and confectioner’s sugar is made this way. To avoid sugar that has been filtered with bone char (sometimes referred to as ‘natural carbon’), look for unrefined sugar or buy from brands that don’t use bone-char filters.
Red Candies – Beetles
(image via: graham bones)
Who can take a rainbow, wrap it in a sigh, soak it in the sun and make a strawberry lemon pie? The candyman can, but watch out, because that dude puts crushed beetles in things, too. Red candies – and, as a matter of fact, practically anything that’s colored red – often contain red pigments extracted from the female Dactylopius coccus costa, or cochineal insect. Red bug dye is typically listed as cochineal, carminic acid or carmine in the ingredients, and it’s more pervasive than you might think, found in things like wine, vinegar, juice and colored pasta. Many candies are also coated with shellac, a resin excreted by the lac bug, which is usually listed as ‘confectioner’s glaze’.
Orange Juice – Fish Oil and Lanolin
(image via: tropicana, rockyeda)
Who knew that fish lurk in some brands of orange juice? If you want to avoid animal products altogether, skip any juices enhanced with Omega-3′s; some brands like Tropicana’s Heart Healthy Orange Juice get those amino acids from fish oil and gelatin. Also, the vitamin D in some enhanced juices is derived from lanolin, a natural oil in the fiber of sheep’s wool. Coca-Cola juices contain lanolin-derived vitamin D, while Tropicana juices are fortified with synthetic ingredients and Pepsi-Co juices contain no animal products or by-products at all. Typically, vitamin D3 is animal-derived.
Refried Beans – Lard
(image via: k.steudel)
You find yourself at a Mexican restaurant with a group of non-vegans – well, at least the refried bean tacos are safe, right? Maybe not. While many restaurants choose not to use lard (including, surprisingly enough, Taco Bell, though there’s beef gelatin in their sour cream), many still do include this traditional ingredient in what seems like it should be a vegan food. Always ask before ordering!
Enhanced Breads – Fish Oil
(image via: daily mail)
Just as in orange juice, any Omega-3 enhanced bread products likely get those amino acids from fish oil. It’s yet another ingredient to look for when buying packaged bread, which typically contains such non-vegan ingredients as eggs, milk, whey, butter and honey.
Bagels – Bird Feathers
(image via: dcjohn)
You don’t want bird flesh in your bagel, so why would feathers be acceptable? The enzyme L. Cysteine is used as a dough conditioner in bagels and many other processed bread products, and is usually sourced from duck and chicken feathers. Einstein Bros. and Dunkin Donuts have both confirmed the use of poultry feather-based L. Cysteine in all of their bagels and many of their other products, and it can also be found in the garlic bread at Pizza Hut and the honey wheat roll, deluxe warm cinnamon roll and baked apple pie at McDonalds.
Margarine – Whey and Gelatin
(image via: orphanjones)
Before you toss that tub of ‘I’m So Glad It’s Not Butter’ into your shopping cart, check the label. Though it’s made with vegetable oils rather than dairy products, it’s not necessarily vegan. Margarine often contains whey, gelatin and a milk protein called casein, and some brands even contain suet, a type of animal fat. Earth Balance is one reliably vegan brand.
Packaged Peanuts – Gelatin
(image via: euromagic)
Somebody puts out a bowl of peanuts at a party and you’re all over it – this vegan protein can really satisfy a salty craving. But next time, you might want to sneak into the kitchen and surreptitiously check the package (or, you know, just ask the host like a normal person). Some brands of packaged peanuts include gelatin. Planter’s Dry Roasted Peanuts are a notable example.
Soy Cheese – Casein
(image via: sweetonveg)
Soy cheese should be intrinsically vegan, shouldn’t it? Doesn’t it exist purely because some people don’t want to eat animal products, but still crave cheese-like goodness every now and then? You might think so, but strangely enough, many soy cheeses still contain traces of dairy. The milk protein casein is often what gives soy cheese its (slightly) cheese-like flavor and texture. Luckily, not all brands make this oddly vegan-unfriendly decision; for example, none of the non-dairy cheeses produced by Galaxy Foods contain casein or any other animal product or by-product.
BBQ-Flavored Chips – Chicken Fat
(image via: fritolay.com)
Vegans are used to scanning the ingredients list of virtually any food before they’ll consume it, but when you’re vegetarian, it’s easier to let your guard down, assuming that some foods are ‘safe’. Take chips, for example. Would you guess that a bag of BBQ-flavored Baked Lay’s contained chicken fat? Probably not – but they do. The same goes for many other brands of BBQ-flavored chips like KC Masterpiece BBQ Chips and Ruffles The Works chips.
Want More? Click for Great Related Content on WebEcoist:
70+ Delicious Eco-Friendly Meals and Recipes
Whether you are a vegan, vegetarian or even a meat-eater here are some essential (and relatively easy) meals and recipes to green your eating habits on a regular basis.
5 Comments - Click Here to Read More
Vegan Heaven: 7 Deliciously Ful(filling) Dessert Recipes
January 6, 2011 by thegreenchildrenfoundation · View Comments
[ By Marc in Food & Health. ]
It’s not always easy to whip up a restaurant quality dessert without taking away valuable time and effort from the meal itself, and it’s especially hard for the discriminating vegan cook. We’ve combed the internet for some of the best vegan dessert recipes, with the hope that some of these will be perfect for one’s next party, or just a fun night spent at home. 
(Images via gliving)
If ice cream substitutes have become boring and a chilly dessert with a little bit of chocolate crunch sounds appealing, these Peppermint Frozen Bananas are up the right culinary alley. Easy to make, and damn tasty to boot, this treat can be made with as few as 5 ingredients. Root around in the refrigerator, because there may be enough ingredients to give these a go right now.
(Images via ieattrees)
When one wants to feed a party with a delightful tray of snacks, this awesome recipe magically creates 30 delicious truffles, perfect for a large gathering, or as a consistent treat all week. One had better like coconut before giving these truffles a shot, but no matter one’s particular tastes, it’s impossible not to feel one’s stomach stirring while looking at these fantastic snacks.
(Images via loveveggiesandyoga)
Anyone who was ever a child loves rice krispy treats. The same goes for peanut butter chocolate. When the two are combined, the dessert feast that results could fuel one’s appetite all day. One should definitely try out this vegan recipe if the images above are making them drool.
(Images via badgerherald)
Vegan Carrot-Oatmeal cookies may sound a bit odd, but that doesn’t mean they’re not a delectable twist of some classic favorites. A blend of carrots, coconuts, and oatmeal cookies, the result is quite a (delicious) mouthful.
(Image via gliving)
This eye-catching dessert has a long name, and isn’t short on taste either. If one’s party guests ever request a cacao pistachio florentine mint ice cream sandwich… look no further. From the fine chefs over at GreenChef, this large dessert is not for the amateur chef, but one can be assured of a gourmet result.
(Images via rhymeswithvegan)
If one has a sweet tooth but needs to justify a hearty dessert, why not try one that’s high in protein (which makes it healthy, right?). Chocolate truffle mousse with a whipped vanilla topping and some luscious strawberries are just what the doctor ordered! Wow one’s friends, or just one’s stomach, with this spoonful by spoonful trip to heaven.
(Images via progressivepleasures)
We’ve displayed the easy recipes and the not so easy, so we decided to end with the simplest of them all. So, for those who have read through the selections above and been shocked and awed by the steps required… calm down and check this delicious recipe out: lemon cookies + sorbet. Easy, right? Enjoy!
Want More? Click for Great Related Content on WebEcoist:
20 More Tasty Vegan Recipes … That Don’t Suck!
Dessert and Appetizer Edition. Also See: 20 Vegan Meals That Don’t Suck
While vegan meals are a not a palatable permanent lifestyle choice for many, enjoying occasional vegan meals ca…
23 Comments - Click Here to Read More
Signs of Life: 7 New Animals to Emerge This Spring
April 18, 2010 by admin · View Comments
[ By Chris in Animals & Habitats, Nature & Ecosystems. ]
(Images via: Of Interest, Reptilix, Webspinners, Fried Mush, BBC, Neat-O-Rama, Flickr)
As the weather changes from cold to pleasantly warm, familiar animals reemerge from their winter retreats while new species are uncovered worldwide. From color-changing frogs and amphibious insects to big-toothed leeches and strangely endowed lizards, a week’s worth of new animals has been discovered in recent months, leading to much intrigue.
“Leeches!” of the Big-Toothed Variety
(Images via: Wired, Tree Hugger, National Geographic, PLos One)
Thank goodness the “Stand By Me” kids weren’t searching for a dead body in the Peruvian Amazon, where a new species of big-toothed leeches was recently discovered, specifically in the nose of a young girl. While only reaching 3 inches in length, Tyrannobdella rex (i.e. the “tyrant leech king”) is referred to as the T-rex of leeches because of its surprisingly large teeth, which are used to suck blood from the noses, eyes, urethras, rectums and other orifices of mammals. As detailed in a new study in the April 14th version of PLos One, researchers were surprised by not only Tyrannobdella rex’s teeth but the leech’s genitalia, which are relatively small when compared to other leech species that rapidly reproduce. In good news, the T. Rex leeches and their big teeth may be used for future medical purposes, specifically to develop anticoagulants that stop blood clotting.
Giant Monitor Lizards: Like and Unlike Komodo Dragons
(Image via: Joseph Brown on National Geographic)
Speaking of a recently discovered species with strange genitalia, there’s the Northern Sierra Madre Forest Monitor Lizard or Varanus bitatawa. As detailed in the journal Biology Letters, this giant, secretive lizard was captured in the Philippines, where it’s been hiding high up in the trees for years. Weighing as much as 22 pounds and matching many humans in length at 6 feet, the monitor lizard is also a vegetarian – but that’s not the biggest surprise at all. Apparently Varanus bitatawa has a split, doubled-edged penis, which is certainly unique to this form of lizard species. According to researchers, this giant lizard is closely related to the Komodo dragon, that is besides its genitalia and eating habits.
Blind Worm Snakes: Rich History, New Family
(Images via: Reptile Forums UK, Flickr, Field Photography, Utah Herps)
The giant monitor lizard is not the only new reptile to be recently discovered and examined in Biology Letters; scientists have recognized a new family of wormlike, blind snakes that have likely been around since the formation of the island of Madagascar, which occurred roughly 94 million years ago. Through analysis of different blind snake genes, scientists were able to determine that the “new” family of blind snakes arose shortly after Madagascar broke from what is now India. Amazingly, blind snakes exist on every continent except Antarctica, thanks to continental drifting. Reaching up to one foot in length, blind snakes look and act like worms. While both burrow under the surface, blind snakes are different from worms in that they have backbones and scales, and send more chills down the spine.
Giant Isopod: A Rarely Seen Deep-Sea Monster
(Images via: Driftline, Zoology FNS Uniba)
(Images via: Calle, Flickr, Flickr)
Speaking of terrifying, a rarely seen giant isopod called Bathynomus giganteus was recently pulled to shore during a deep-sea submarine expedition. Related to shrimps and crabs, this freakish-looking crustacean looks like it could have been cast as the oversized villain in a low-budget, horror movie from the fifties. Actually found in the deep, cold waters of the Atlantic and Pacific Oceans, Bathynomus giganteus is known for scavenging the carcasses of dead whales, fish and squid. According to some researchers, these strange isopods may get their massive figures from colder water temperatures that promote larger cell sizes. Whatever the cause, keep this creature out of sight, that is unless it is on a dinner plate.
Oxygen-Free Animals: Similar to the Jellyfish
(Images via: Roberto Danovero on National Geographic)
What Bathynomus giganteus is to the deep waters of the Atlantic and Pacific Oceans, complex organisms that resemble tiny jellyfish and live without oxygen are to the Mediterranean Sea. Researchers recently discovered three new species of multicellular organisms that are less than a millimeter wide, microscopic and capable of surviving long-term without oxygen. As detailed in the journal BMC Biology, these animals apparently have modified mitochondria that allow it to convert nutrients into energy without the need of oxygen. Prior to this discovery, scientists previously thought that only viruses and single-cell microbes could live without oxygen. They now stand corrected.
Amphibious Caterpillars: Versatile on Land and Underwater
(Images via: Jet Lib, Science Mag, LA Times)
Just as the aforementioned multicellular organisms amaze with their abilities to live underwater without oxygen, so do 14 new caterpillar species. Distinct to the fast-moving streams of Hawaii, these caterpillars from the Hyposmocoma species are truly the first amphibious insects. Capable of living on both land and underwater, these amphibious caterpillars spend most of their time in cocoon-like, hardened silk cases that were originally believed to act like underwater oxygen tanks but actually do not serve in this manner. Some researchers propose that these amphibious caterpillars are able to breathe through their skin, which could explain why they are only found in fast-moving streams. Anyways, these caterpillars will seal themselves in their cases prior to becoming moths, and emerge as their new beings when their homes float to the top of the water.
Color-Changing Frogs: From Dangerous to Delicious?
(Images via: Maxi Sciences, Mongabay)
Speaking of amphibians, a new frog species called Oreophryne ezra has stunned researchers with its ability to change from a black and yellow polka-dotted youngster to a bright orange adult. Found in southeastern Papua New Guinea, this color-changing frog has researchers wondering why it would look like a poison-dart frog in its youth but lose this potential advantage against predators in adulthood. Apparently, there is much more to learn about frogs besides these compounding color changes. Researchers have recorded Argentine horned frog tadpoles screaming when in distress, marking what is believed to be the first instance of vertebrate larvae using sound to communicate underwater. It turns out that not all frogs are as simple as Kermit.
Want More? Click for Great Related Content on WebEcoist:
Often man-made, noise pollution or environmental noise is adversely affecting birds, frogs, whales, dolphins, crabs, elephants and many other animals. 2 Comments - Click Here to Read More
Good Things in Small Boxes: Urban Garden, Tiny Footprint
March 17, 2010 by admin · View Comments
[ By Delana in Home & Garden. ]
With Spring right around the corner, we can’t help but think of all of the delicious vegetables and herbs that are just waiting to spring up in our backyard gardens. For the millions of people who don’t have access to the type of land it takes to grow a bountiful vegetable crop all summer, the Urban Garden gives you a chance to sprout organic produce in a small space.
City dwellers who don’t have the luxury of vast expanses of green space in which to grow veggies typically resign themselves to buying organic produce in the grocery store or growing only the essentials in pots on balconies. A company called The Urban Garden wants to help everyone realize the dream of growing fresh, organic food at home, even if space is tight. Their products are designed to grow the maximum amount of plants in a minimal amount of space.
All of the Urban Garden products consist of compact raised beds. The layered designs help urban gardeners squeeze a large amount of usable ground out of a remarkably small footprint. The boxes even feature “seed holes,” or small openings where single-stem plants can grow horizontally out of the front of the box setup. Weeds aren’t a problem, and the boxes are happy being placed just about anywhere with a southern exposure to the sun.
Available in four different configurations – from the single-level raised bed to the six-level, 54-plant original setup – the Urban Garden is flexible enough to meet the needs of just about every gardener. Even if you think you have a black thumb, the people behind the Urban Garden want you to know that there are plenty of vegetables that require very little skill to grow. For a first-time gardener, choosing easy-to-grow veggies like broccoli, tomatoes and peppers can help you get off to a great start.
While the Urban Garden is an ideal solution for people living in crowded city areas, it’s useful even if you do have yard space to spare. By raising the garden a bit, you eliminate a lot of problems that come with traditional gardening – problems like poor soil quality, overwhelming weeds, and pests (the cedar used in the Urban Garden naturally repels insects) become easily managed with container gardens. And for those of us who prefer organic produce, growing it at home can save an astonishing sum of money over the course of one growing season.
(image via: Popular Mechanics)
There are plenty of resources out there for DIY-ers who prefer the satisfaction of building something rather than the convenience of purchasing it pre-made. If you’re ready to get your hands dirty constructing your own raised vegetable garden, these instructions from Popular Mechanics will get you started. This Squidoo lens about raised bed gardening is very detailed and has step-by-step photos and illustrations to help you through each part of the planning and building process.
Want More? Click for Great Related Content on WebEcoist:
Easy to Grow Herbs and Vegetables to Save Money on Groceries that can be grown in your apartment, porch, kitchen or dorm. Easy urban gardening tips. 5 Comments - Click Here to Read More
Featured Video
