The Vegan Kitchen: Food, #1

By Imran Sohail

Here is a food book for those who want to improve their knowledge about delicious food. After reading this cook book, many male and female can improve their cooking skills. Enjoy reading......

• Language: English
• Publisher: Muhammad Imran
• Release date: Jul 15, 2023
• ISBN: 9798223732099

Book preview

The Vegan Kitchen:  

Over 100 Delicious and Easy Recipes

for Beginners on Their Vegan Journey

IMRAN SOHAIL (P.hD English)

Copyright ©2023

All rights reserved and printed in the United States of America.  No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.

Scripture quotations marked (NIV) taken from the New International Version Bible.

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DISCLAIMER

This book is written for informative purposes only, as an informative guide to help beginner vegans on their journey.  Please seek professional consultation from your physician before beginning any diet or lifestyle change.  All information in this book is written for general use only.  The authors and publisher disclaim all liability concerning your use of this book.

Dedication

This book is dedicated to those of you who have decided to become vegan, are curious about vegans, or simply looking for ways to become healthier, make an impact on our environment or want to save animals.  Congratulations, I applaud you for wanting to join the vegan movement. 

This book is also dedicated to my beautiful daughter, who has inspired and supported me throughout my journey.

INTRODUCTION

I became a vegan by default and didn’t regret it.  Before becoming a vegan, I was a vegetarian for about ten (10) years.  My daughter has been a vegetarian for 14 years.  In a conversation with her years ago, I remember her saying, Mom, the chickens are treated awful.  After hearing the heartache in her voice regarding the subject, I stopped eating chicken and became a vegetarian.  Then in September 2015, I became a raw vegan.  I chose to support my husband; as he began his raw food journey.  I supported him in the journey, and it also benefited me. 

I won’t lie; it was initially challenging to abstain from consuming meat, dairy, cheese, eggs, and honey and eat fruits, vegetables, grains, and legumes.  Who doesn’t like macaroni and cheese?  You won’t miss the old macaroni and cheese when you learn to make it dairy-free. 

The first step in going vegan was to examine what was in my refrigerator.  Those things that did not promote health were thrown in the trash.  I went vegan due to my husband’s illness.  I did not want to be tempted, nor did I want him to be tempted, so we threw a lot of food away.  Condiments in the unopened pantry were given to my family members and friends.  We rarely ate canned goods, but what was in the pantry was also given away.  

At first, I was having a difficult time because we threw away a lot of costly food items.  Then I had to remember and refocus on why we were trashing these items.  The reason was to refuel our bodies with good, healthy alternatives.  The second step was the pantry, examining what was good and what was useless.  I was checking expiration dates, and to no surprise, we had expired items on the shelf. These were discarded as well.  

My best advice for anyone going vegan without health challenges is to purchase a little at a time.  It’s a big commitment; you should slowly replace your pantry items.

The third step was more straightforward for me, giving up dairy.  My husband loved milk and would purchase a gallon every week.  As a child, every time I would have cereal and milk, the milk would upset my stomach.  When I learned how to make plant-based milk, I fell in love all over again with milk. My stomach was never upset again.  Besides, it is a lot less expensive when you make your milk.

Have you noticed how food prices are increasing?  A gallon of milk costs around $2.92 and rising.  In this book, I’ll show you how to make your milk, which tastes great, and you could make it quickly and way less expensive.  

Table of Contents

Dedication

INTRODUCTION

Table of Contents

Chapter I:    The Benefits of Becoming A Vegan

Chapter II:  Essential Kitchen Tools for Vegan Cooking

Chapter IV:  BEVERAGES

Mango Ginger

Strawberry Basil

Watermelon Mint

Nightly Zen Tea

Chapter V:  CONDIMENTS AND SWEETENERS

Basic Ketchup   Serving:  ½ cup

Date Paste

Date Syrup   Serving: 2 cups

Mayonnaise   Servings:  2 cups

Mustard   Serving:  1 cup

Simple Syrup

Tofu Seasoning

Vegan Butter

Chapter VI:  Easy Appetizers and Snack Recipes

Baba Ganoush

Cheesy Delight

Classic Guacamole

Date Night

Easy Cabbage Patties

Guacamole Stuffed Avocado Cups

Tomato Olive Tapenade

Pita Chips w/ Roasted Pepper Hummus

Pesto and Bruschetta  Bites

Smoky Roasted Red Pepper Hummus

Stuffed Mushrooms

Vegan Cheddar Cheese Balls

Vegetable Platter

Vegan Quesadillas

Zucchini Fries w/Dill Sauce

Chapter VII:  Fresh Salad Dressings

Asian Sesame Vinaigrette

Balsamic Vinaigrette

Champagne Vinaigrette dressing

Honey Mustard Vinaigrette

Lemon Vinaigrette

Orange Ginger Vinaigrette

Peanut Ginger Sauce

Strawberry Vinaigrette

Toasty Pecan Vinaigrette

Chapter VIII:  Fun Breakfast Recipes

Almond Milk

Acai Bowl

Avocado Italian Toast

Cashew Milk

Chocolate Milk

Coconut Milk   Servings: 4

Almond Butter

Basic  Green Smoothie

Breakfast Melon Bowl

Broccoli  Casserole

Classic Almond Chia Pudding

French Toast

Granola Mix

Popeye’s Breakfast Smoothie

Scrambled Tofu

Smooth Move Smoothie

Superfood Kale-Licious Smoothie

Tropical Paradise Smoothie

Uncle Dave’s Granola

Chapter IX:  Fantastic Vegan Lunch

Asian-Style Beef Lettuce Wraps

Broccoli-Cauliflower Casserole

Creamy Mac and Cheese

Cucumber Tomato Everything Salad

Greek Salad

Mixed Green Salad

Jerk Tofu

Two-Bean Salad

Three Bean Salad

Green Onion Dressing

Cream Pea Delight Soup

Mason Jar Salad

Hummus Lettuce Boat

Spinach Quiche Delight

Zucchini and Squash Medley

Mediterranean Kale Salad

Vegetables with Quinoa

Vegetable Jamaican Patties

Chapter X:  Fabulous Dinner Recipes

Baby Spinach Salad

Broccoli and Parm Pasta

Basil Drunken Noodle

Tuesday  Taco

Carrot Souffle

Crispy Vegetable Tempura

Tempura Dipping sauce

Garden Delight Pizza

Spinach Pesto Pasta

One Pan Chickpea Mushroom

Tomato & Coconut Curry Soup

Golden Grilled Cheese Sandwich

Tofu Yellow Curry with Jasmine Rice

Vegetable Casserole

Walnut Crusted Portobello Mushroom

Zucchini Pasta with Pesto

Chapter XI: Delectable Quick Desserts

Chocolate Banana Shell Ice Cream

Almond Rugelach

Banana Piña Colada

Blueberry Blast

Brownie Cupcakes with Walnuts

Carrot Cupcakes

Cherry Vanilla Ice Cream

Coconut Rice Pudding

Chocolate Custard

Strawberry Milkshake

1-2-3  Vanilla Shake

Choco-Bliss Shake

Miniature Key Lime Mousse

Pecan Pie

Red Velvet Cake

Sweet Potato Pie

Tropical Delight Dessert

Chapter XII:  Conclusion

Chapter XIII: RECOMMENDED READING

Chapter XIV:  Ten Vegan Quotations

Chapter XV:  Resources

Chapter I:    The Benefits of Becoming A Vegan

If you're new to veganism or plant-based eating, it can be overwhelming to know where to start. I have found that vegan cooking is a great way to embrace this lifestyle change and discover new ways of adding flavors and ingredients by using a few of my cooking techniques. This chapter covers the basics of vegan cooking.  First, let’s define Veganism.

I. What is Veganism?

Veganism can be defined as the practice of eating only food not derived from animals and typically avoiding the use of animal products.  The American Heritage College Dictionary states that a vegan is a vegetarian whose diet consists of plant products only.  It has also been said that veganism is a lifestyle that excludes the use of animal products for food, clothing, or any other purpose. People become vegan for various reasons, including animal rights, environmental concerns, and health benefits.  Vegans truly rely on plant-based foods to meet their nutritional needs.  In recent years, veganism has gained much popularity, and I believe it is a growing movement.  People are becoming more and more aware of the ethical and environmental impact of animal agriculture.  

Did you know that there are four types of vegans?  Let’s examine them, and you choose the right type for you.   

1) Ethical Vegans – These individuals become vegan and adopt the lifestyle because they are against animal cruelty. Typically, one-third of these people are vegans.  These vegans do not support eating animals, so they protect them by abstaining from all animal products.  They believe animals live a short, miserable life and then end up on a lunch or dinner plate. 

2) Environmental Vegans – These people decided to become vegan to live a greener lifestyle, so they want to do their part to help the planet. They believe that by going vegan, they help reduce greenhouse gas emissions and reduce pollution, among other things. 

3) Health Vegans—are just concerned with being the healthiest they can be to avoid sickness and disease.

4) Religious Vegans – They vow to consume