2. LEARN ABOUT SPECIAL FOODS FOR VEGANS

In fact, we suggest you learn about nine:
  1. Tofu
  2. Milk alternatives
  3. Meat alternatives
  4. Cheese alternatives
  5. Tempeh
  6. Nutritional yeast
  7. Seitan
  8. Veggie burgers
  9. Protein powder

Tofu

Of particular importance, and of particular dread to many people, is that you should get used to the idea of eating tofu and other soy products. Tofu is high in calcium, is mostly composed of complete protein (see section 4), and it is incredibly versatile. This last feature is the most important where the new consumer of tofu is concerned. Chances are, when you first fork up a chunk out of a slab that you sliced off a wad of tofu, you are going to think it's about as appetizing as the stuff underneath your refrigerator. You will need to experiment with different types of tofu in different dishes until you find one that appeals. The reason it turns you off at first is that you're probably preparing it wrong and it's unfamiliar. As you become more familiar with it and better at cooking it you will probably get to like it. If nothing works and you cannot like tofu, there are other wonderful soy products to try such as tempeh (see below), textured vegetable protein and tofu ice cream. These will all add non-animal protein and calcium to your diet.

Milk Alternatives

There are soy milks, rice milks and multi-grain milks with many brand names, flavors and qualities. No matter which one you try, it will taste funny at first because you're expecting milk and it doesn't really taste like it. Never fear though, because for every one of these products that suck, there is one that is very tasty. You've just got to keep a positive attitude and think that the one you're gagging on is one of the sucky ones and that you're bound to find a good one eventually. Many milk alternatives are fortified with calcium and vitamins, and these are preferable for vegans.

Meat Alternatives

There are also many fake meats, such as veggie hot dogs, veggie pepperoni, veggie burgers, veggie bacon, etc. You get the idea. Some brands contain egg or dairy products, though, so read labels carefully. (We don't generally like to endorse specific brands, but we particularly like Yves company products -- they are tasty and vegan friendly: high in what you want, and lacking what you don't want.)

Cheese Alternatives

Unfortunately, there are very few soy or rice cheeses which are suitable for vegans that we know of. Most cheese alternatives contain casein, a milk protein. There are some non-dairy cheese replacements, but you've got to read the labels carefully. The most successful type of vegan cheese is the vegan cream cheese, in our opinion, and, fortunately, it seems that the cream cheese alternatives are more often made without casein than with it.

Tempeh

Tempeh is made from cultured soybeans and pressed into a cake. It has more texture than tofu, because the beans are not mashed, and it also has more flavor than tofu. It is high in protein and it is an excellent addition to stir-fries, pasta sauces and many other dishes.

Nutritional Yeast

Nutritional yeast is available in powder or flakes, and it adds a savory, cheesy taste to foods. It is also rich in protein, amino acids and B vitamins, including vitamin B12. It is, therefore, an excellent food for vegans. It's available at most health food stores.

Seitan

This meat alternative has a very meat-like texture and is usually sold marinated with strong flavors. It is made from wheat gluten, and it can be quite tasty. It is often expensive, though, so we only have this as an occasional treat.

Veggie Burgers

There are tons of different kinds of veggie burgers now, and they are available at nearly all grocery stores. Some of them are great and some are pretty awful. You'll have to figure out which brands suits your fancy. Use caution, though: some veggie burgers contain eggs or dairy products. Read the labels.

Protein Powders

If you're concerned about protein (see section 4), and you want to be sure that you're getting enough, you could use a soy protein powder supplement, which can be mixed into juice without much fuss. Other grains, such as brown rice, have also been used to create protein powders, but they are less pleasant than the soy supplements and we don't recommend them unless you have a soy allergy.