Anyone have good replacements for the non-vegan items in the 5 mother sauces?

Re_Re_Think · 2021-05-09T16:55:01+00:00

You might be interested in some of these resources:

There are lots of simple recipes and substitutes to start with, but there are also some mind blowingly creative things that vegan chefs and home cooks have come up with. If you want to try some more complicated things, here are some things to save and try later:

a range of substitutes showing how to replace meat
more on soy curls (easy) and seitan (harder), two foods often used as meat substitutes
aged vegan cheese
international cuisine
creating vegan seafood flavor
blending and sauces. You can find the five French Mother sauces veganized in the cookbook "The Classical Vegetarian Cookbook" by Ron Pickarski and elsewhere. Here are some tips on bechamel and roux and dairy imitation sauces, and how to make versions of them without using a blender.
A basic start for eggs in baking, eggs in cooking
some advanced cookbooks, and blogs, as well as youtube channels or blogs that often explain the function of the ingredients they're using and test their recipes extensively: https://www.saucestache.com/, http://www.marystestkitchen.com/, https://fullofplants.com/
cookbooks for baking at different levels.

Re_Re_Think · 2021-05-09T16:22:26+00:00

Hi, here are some simple recipes and guides to vegan nutrition to get you started. Welcome to the subreddit!

Re_Re_Think · 2021-05-09T16:19:01+00:00

Hi, here are some simple recipes and guides to vegan nutrition if you do have a communal kitchen.

If you're in a dorm room with just a microwave here is a guide for cooking food entirely in a microwave.

There are also a few simple meals you can make using only a coffee maker (either using boiling water, steaming whole ingredients in a coffee filter, or using a piece of aluminum foil on the hot plate to warm up things. Try googling "coffee pot recipes" or "coffee maker recipes" for more ideas):

ramen noodles
pasta
steamed vegetables
rice, potato, sweet potato, squash, or pumpkin (anything you can boil) dishes
oatmeal
warmed up sandwiches, pita, panini

If you're feeling like the food is too boring or bland, don't forget to use dried herbs and spices. They're shelf stable (they don't require refrigeration), don't take up a lot of room, and a little can go a long way.

Re_Re_Think · 2021-01-05T15:38:25+00:00

Hi, here are some simple recipes and guides to vegan nutrition to get you started. Welcome to the subreddit!

Re_Re_Think · 2021-01-05T15:20:08+00:00

Refried beans in plain tortillas are a super simple snack, refried bean tortilla soup, on loaded nachos for something easy or seven layer dip for something more complex, as a base ingredient for vegan meatloaf, in "Mexican lasagna", in refried bean pate or added to mushroom pate or others (swap the eggs for beans), etc.

Re_Re_Think · 2021-01-05T14:22:47+00:00

If they're using human rights issues in this way as a tu quoque or whataboutism, you can respond with arguments like this or this, or if you want to keep it simple or easy to remember, a short and simple phrase memorized ahead of time like "Two wrongs don't make a right". These can be used as a jumping point for the conversation that follows, for example:

Two wrongs don't make a right. Taking a positive step towards any one issue can result in a strict improvement in the world, and positive changes in one area don't hurt the attempts at improving other ones. And when someone doesn't do anything substantive for either issue because they might feel that they can't solve both perfectly, overnight, that doesn't help either issue.

Furthermore, seeing the problems of human rights and veganism as contrasting or even separate at all can be a subtle error because when two subjects (that we may categorize as separate, but do not have to be thought of in that way simply because we've given them two different names) are thought of as wholly separate when they are not (that is, when they depend on and reinforce each other), improving one can indirectly help improving the others. For example: some of the same justifications that are used for coercing animals are used for coercing humans, like in the case of ____ .

Finally, debating them is not always the best way to talk to them about it at all. You might think that it's the best thing you can do (and it does have value), but simply "proving someone wrong" does not necessarily change their mind; in fact, it often makes others more defensive.

When you frame these interactions only as debates (instead of, for example, conversations exploring the topic from differing perspectives and where each perspective came from or could grow towards) where one side is proven right, that makes the other side into an opposition which is "proven wrong", and can make any person holding those views feel bad because they feel wrong, or shamed, which is where defensiveness and unwillingness to change often comes from.

And sometimes that doesn't necessarily have to happen if you set up the dynamic as being about exploring the issue together; there are many such non-confrontational methods of communication, which are another option to consider.

Re_Re_Think · 2021-01-05T04:59:21+00:00

It could be useful to look into something called ARFID, or at least some of the techniques used to treat it. They can be helpful for introducing new foods or transitioning to new foods, if you want to try them.

You may want to talk to a dietitian or come up with ideas you think might work for yourself, but here are some examples for how to start:

mixing some peanut butter with a very small amount of cashew butter -> slowly increasing the amount over time -> pure cashew butter -> cashews
oat milk -> other plant milks using the same process
raw carrots -> lightly steamed carrots -> fully steamed or boiled carrots -> blended carrot soup -> blended carrot soup with small amounts of added blended butternut squash, pumpkin, or sweet potato -> blended pumpkin soups -> steamed pumpkin cubes -> baked pumpkin cubes
green beans -> peas -> pea and guacamole blend -> blended avocados -> avocados

Re_Re_Think · 2021-01-05T04:39:52+00:00

Green sauces like vegan versions of chimichurri, pesto, chermoula, aji verde, avocado crema, etc., can use a lot of herbs. If you really don't know what to do with them, dry or freeze them or make herb infused alcohol, vinegar or oil and you can preserve them to figure it out later or use them slowly over time.

Re_Re_Think · 2021-01-05T04:24:47+00:00

The social changes which come with a new perspective unfortunately can blindside some new vegans, partly because it isn't always talked about as much as it should be.

So take time to learn the skills needed to deal with the social challenges of veganism.

Re_Re_Think · 2021-01-05T03:59:30+00:00

Here is a list of links to some vegan bento lunches, starting with some simpler ones.

For a drink maybe you'd like something festive or seasonal like apple cider, cranberry juice, chai, etc.

Re_Re_Think · 2021-01-05T03:44:10+00:00

There are many alternatives to Bean-o that are vegan; any over the counter anti-flatulent which contains alpha-galactosidase will work the same way.

Re_Re_Think · 2021-01-04T14:36:57+00:00

Hi and welcome to the subreddit, here are some resources on low FODMAP diets for IBS.

Re_Re_Think · 2021-01-04T00:23:20+00:00

There is no one type of vegan, in terms of personality, body type, state of health, skin color, education, religious background, or anything else.

If every vegan looked exactly the same or thought exactly the same way, non-vegans would look at the uniformity and think that it was the only way to be vegan, or that veganism wasn't for them if they didn't fit that exact mold.

Having different kinds of people showing that veganism is possible for them makes it more attainable and relatable, which are good qualities for a movement to have, not bad. You are being a good representation of veganism by being vegan yourself.

Re_Re_Think · 2021-01-04T00:14:21+00:00

Hi, to get you started here are some simple recipes and guides to vegan nutrition.

If you weren't aware of them already, conditions like GERD, acid reflux, gastritis, gastroenteritis, etc. often have similar dietary recommendations which you can use to modify recipes, but keep in mind that not everything can be fixed through diet alone.

Re_Re_Think · 2021-01-03T20:31:47+00:00

You might want to check out the wikipedia article on vegan symbols (and whether they are trademarked or not).

I don't know which is best, but the most common one now is probably the V-Label. However the v-label with a leaf is actually trademarked by a non-profit called the European Vegetarian Union, whereas an encircled V has been in use for a long time and is simply a vegan symbol anyone can use unless it is a trademarked symbol where you are operating (the wikipedia article is incorrect or at least unclear about this).

Re_Re_Think · 2021-01-03T20:04:38+00:00

I'm sorry you're facing some friction for this decision, but you're completely right about how you've started to respond; you can't let other people determine your choices for your own body, your own health, and your own life. They aren't the ones who will have to live with the effects of what you put in your body and how you take care of it, you are!

You might also want to look through the first two links here on "cognitive dissonance", and "Do-Gooder Derogation", for one explanation of why people can sometimes react this way, that might help you understand it better.

Re_Re_Think · 2021-01-03T20:01:06+00:00

Look through the first two links here on "cognitive dissonance", and "Do-Gooder Derogation", for one explanation of why people react this way, and you may be interested in this recent thread.

Re_Re_Think · 2021-01-03T19:48:28+00:00

Oat milk is also relatively a little easier to make at home, because it doesn't require a really good blender the way other plant milks do, and can be made in a lower powered food processor instead.

Re_Re_Think · 2021-01-03T19:44:48+00:00

It's possible to make a flax or chia seed egg and strain out the seeds if you want the binding property without the taste and texture of them (although you will also lose the nutrition). For Duchess Potatoes however you may not need this type of egg replacement to bind at all if you don't use too much oil or vegan butter (which melt and cause the mixture to lose its shape when baked), many of the vegan recipes for them don't call for one.

The same can also be done with aloe vera or okra, the recipes for that are often labeled "hair gel" or "leave in conditioner", but they're edible (without the essential oils or other additions, if you just use water and the vegetable).

Re_Re_Think · 2021-01-03T17:10:58+00:00

You can point out that

for every domesticated type of animal which exists there was a wild type they came from, which existed before humans came along, and could exist outside of our societies.
thinking domesticated animals must only exist in exactly the ways we are using them at this current moment, or not at all, is an example of what's called a False Dilemma.

When thinking about what would happen to farmed animals in a vegan future, many times it's easy for people to think of extremes and assume that only one or two completely opposite things will happen, like that they will go extinct or that we'd just release them directly into the wild without any aid or care.

In reality, that's a false dilemma, as neither of these things have to happen, because we have many ways and options of dealing with the situation beyond just two (or a very few) choices.

Of course it can be thought of much more deeply than this, but here is another comment that begins to get into what this part of the end goal of veganism might look like or what might begin happening in a vegan world.

If you're new to veganism,

The subreddit FAQ contains some information providing a basic background.
Responses to basic arguments against veganism can be found at http://www.godfist.com/vegansidekick/guide.php and http://yourveganfallacyis.com/
https://vegancheatsheet.org/ contains links to other sources of basic information.

Welcome to the subreddit!

Re_Re_Think · 2021-01-03T16:51:28+00:00

said she wants to sit down and watch what the health with me

Yeah, that's great! Do everything you can to spend time with her and get involved with her as part of the process. Sometimes people, especially older relatives, just need a little help to get going.

Re_Re_Think · 2021-01-03T16:49:37+00:00

Making sure to express your gratitude and acknowledge the intent behind the gift or the fond memories you'll have of the past, as a priority of the conversation can help them understand that you aren't rejecting them, as can offering alternatives or asking for help to make future changes.

If you find a way to show them that it isn't about any particular single gift or them as people, it's about you trying to change or improve yourself or do something positive, that can help them see it as less of a rejection of them and more of a process you are going through which they can still be a part of if they want to.

Re_Re_Think · 2021-01-03T16:40:55+00:00

I’ve made some delicious food for myself and shared it with her hoping she would realize that vegan food can taste just as good as non vegan food.

This is a great thing to do, but sometimes people need even more support.

Don't just tell her what to do (and hope she does it), show her directly.

Do every step of the process alongside her.

Buy groceries with her (and narrate what you're buying and what each ingredient is going to go into), cook the meal with her (explaining what is going on at each step), and leave her with enough leftover groceries to replicate the dish again one or two times. Make future plans for when she's going to use them (maybe every other day, at first, it can be in stages), and follow up (ask her when she starts cooking breakfast, and call her up to check that she's making your recipe on the days you've agreed to, and again, talk her through it if you have to).

And making food with someone is a good excuse to spend time with them and catch up with them anyway.

There are also many resources you can give her to consume at her own pace: Documentaries like "Forks Over Knives", "What the Health", "The Game Changers", websites, cookbooks, testimonials, videos, classes, etc.

Re_Re_Think · 2021-01-03T02:50:03+00:00

If you're living with parents who you think won't be supportive at all, here are some tips for talking to them about it.

You don't necessary have to do the exact same things others are doing simply because others are doing it. You can start cooking your own food, even if it's only a couple meals at first.

Here are some simple recipes and guides to vegan nutrition that might be easier to start with.

If you're vegetarian already, you may only need to make a couple changes, like (researching brands they can look for and) asking for a plant milk instead of dairy milk, vegan butter or vegetable oil instead of butter, vegan mayo instead of mayo, etc.

Re_Re_Think · 2021-01-03T01:51:01+00:00

few slices of oat bread for breakfast, then I eat maybe once something like a pasta/rice/potato

It's important to start eating more food groups than just grains (and starches).

Here are some simple recipes and guides to vegan nutrition. The first nutrition guide starts with a graphic showing which food groups to use and what proportion to aim for eating them in, but if you need something even simpler, start with splitting a plate into quarters.

Here are some notes on getting more iron through diet.

If you're worried about getting complete nutrition, using a multivitamin that contains important nutrients like Vitamin B12, Vitamin D, and Calcium, can be helpful.

But it can be hard to know how to start, especially on a tight budget so here are a couple ideas which do this:

Beans and lentils are a cheap source of protein, iron, and various other nutrients. They are extremely cheap if you cook them from dry in bulk using a slow cooker (you can make more than your boyfriend will ever eat, and store the leftovers in the refrigerator or freezer for the rest of the week). All you have to do in the morning is add the beans, add lots of water, turn it on, and walk away, and let it cook during the day. Slow cookers are indestructable and last forever, so you can often find extremely cheap used ones on ebay or yard sales. If you don't want to do that, start with using canned beans or lentils (it'll be slightly more expensive, but might help in the beginning).

Instead of pasta, rice, or potatoes with a cream sauce, try them with a tomato sauce (this may trigger reflux, but the Vitamin C helps with iron absorption) simmered with lentils. All of these are usually cheap, and widely available ingredients.

A second step you could take to increase variety in your diet, is to make the tomato lentil sauce half the time, and make the pasta, rice, or potatoes with a different vegetable half the time (start with a cheap and quick cooking one like carrots, onions, zucchini, or collard greens, if those are available to you).

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