Read an Excerpt
PETA'S Vegan College Cookbook
275 Easy, Cheap, and Delicious Recipes to Keep You Vegan at School
By Marta Holmberg, Starza Kolman Sourcebooks, Inc.
Copyright © 2016 People for the Ethical Treatment of Animals
All rights reserved.
ISBN: 978-1-4926-3555-0
CHAPTER 1
PART ONE
What You Need to Know
IN THE BEGINNING, THERE WAS THE MICROWAVE
You may be wondering why we didn't just make a vegan cookbook that requires a, you know, stove. Well, we know you're busy. After spending hours on end cramming Shakespeare into your head, we're positive that the last thing you want to do is stand in front of a hot stove stirring sauce or waiting for a pot of water to boil. And c'mon — a microwave is so much more accessible than a stove. Microwave in the student union or your dorm room? Check. Stovetop? Not so much.
Microwaved vegan food. Yum! Okay, we're not totally naive here — we know this probably conjures up an image of a bowl of nuked, wilted kale or some other oh-so-healthy (but possibly gag-inducing) green food. However, at PETA we're all about breaking stereotypes, so we've created a cookbook dedicated to vegan food that doesn't require a stove and tastes delicious.
College is supposed to be the time in your life when you're really figuring out how to fend for yourself. You're already trying to figure out physics and how to get out of going to your 8:00 a.m. class, so who has time to learn how to flambé or frappé? Did you know you can actually make pasta without a pot or pancakes without a pan? Well, believe it, buddy. We can teach you all you need to know to make simple, effortless meals. You'll have plenty of time later on in life to make friends with your stove.
We're betting you've been there — nuking package after package of ramen. Opening the freezer with your fingers crossed, hoping there's a frozen burrito lurking behind the ice tray. Or gagging down some pizza, trying your hardest not to dwell on the fact that mold makes interesting shapes in a week — anything to put off actually spending time and effort cooking a meal.
That's where we come in.
Why didn't we make a cookbook that's just like every other one out there? Because we love being the black sheep, the lone wolf, the creep in the back corner. Okay, maybe not that last one, but you get the idea. We dare to be different, and we bet you are itchin' to do the same.
FAKIN'IT
Fake. It's not exactly the word everyone is dying for people to call them, we know. But if you can pull off some delicious, satisfying vegan cooking, you've learned to fake your way into people's stomachs quite well. And if you can get all those crazy "omnis" (which is much nicer than calling them "meatheads") you love to devour fakin' bacon, faux riblets, and dairy-free cheese, we'd say you've learned to fake it for animals quite well too. No small feat.
That's what we're helping you to achieve with this cookbook. Fake it until you make it, right? You may turn out to be an award-winning chef someday, but until you become a master of culinary arts, these recipes will get you through. To summarize, this cookbook will put Betty Crocker to shame and do so in a fraction of the time Ms. Crocker spent making her ... uh ... cheesecakes that are in the freezer section of the grocery store?
We've definitely had our share of culinary catastrophes over the years (we thought smoke alarms were meant to go off while you're making toast), so we wanted to let you lucky readers in on our tricks of the trade. And, no, we're not going to make you go searching for spelt flour or agar-agar. We'll keep things easy for ya.
What about the days your friends want to meet up in the dining hall for lunch? What's a vegan to do then? Well, we're pretty lucky. These days, colleges across the country are more and more vegan friendly, serving up delicious options like vegan pizza, veggie burritos, and even vegan cheesecake! Many colleges have all-vegan dining stations, and heck, some even have all-vegan dining halls on campus. It's a glorious time to be vegan, my friends. Check out how your school stacks up with other colleges on peta2's Vegan Report Card: VeganReportCard.com.
What if your college doesn't have great vegan food yet? You can change that! We've got your back. Hit us up at peta2@peta2.com and we'll help get you started.
VEGANS — WHAT CAN YOU EAT?
Back in the day, there was this stereotype that vegans only ate twigs or berries or lettuce or rocks or ... well, you get the point. By the end of this cookbook, that stereotype will just be the punch line to a really bad joke. If you're wondering if vegans can eat this thing or that thing, ask yourself this simple question: Did it come from someone with a pulse? If the answer is yes, well then, it's not vegan. Hot dogs? Had a pulse. Chicken strips? Had a pulse. Glass of milk? Came from someone with a pulse. We have a problem with eating someone or something that came from someone who could stare back at us at one point (except for potatoes ... mmm. Stare on, taters!).
Seriously, there's a vegan alternative for almost everything out there. The options available these days are amazing, and we fully recommend taking advantage of them. You can enjoy a veggie dog at a ballpark, throw some vegan chicken patties on the grill at a BBQ, and grab a pint of your favorite dairy-free ice cream from your local grocery store. The possibilities are endless! Get started on your gluttonous cooking journey right now.
STOCK YOUR KITCHEN
Your local dollar store has tons of staples that'll help you get your kitchen necessities together on the cheap — seriously, you'll be amazed at how many of the ingredients needed for the recipes in this book you can find at the dollar store! So look under your bed or in the cushions of the communal couch for some spare change (you might want to wear gloves — you never know what you may find in there) and get the following for a buck each:
• Spices: salt, pepper, garlic powder, onion powder, garlic salt, oregano, Italian seasoning, parsley, granulated onion, chili powder, cumin, basil, rosemary, paprika, seasoning salt, cinnamon, etc.
• Large glass dishes perfect for microwaving soups and pastas
• Storage containers
• Foil, plastic wrap, resealable bags, etc.
• Vinegars: plain, balsamic, and red wine
• Oils: olive and canola
• Flour
• Baking soda
• Sugar: white, brown, and powdered
• Cake mixes and frosting (many store-bought cake mixes and frostings are accidentally vegan, so check the label!)
• Pancake syrup
• Jelly
• Apricot preserves
• Peanut butter
• Breads: veggie dog buns, burger buns, bagels, and bread
• Lime and lemon juice
• Condiments: ketchup, mustard, spicy brown mustard, BBQ sauce, soy sauce, hot sauce, red chili sauce, etc.
• Dried fruits: raisins, cranberries, etc.
• Canned fruits: pineapple, pears, mango, mandarin oranges, apricots, etc.
• Frozen fruits
• Applesauce
• Frozen orange juice concentrate
• Lemonade
• Coconut milk
• Canned veggies: peas, carrots, corn, green beans, beets, asparagus, mushrooms, mixed veggies, etc.
• Sauerkraut
• Jarred artichoke hearts
• Jarred sliced jalapenos
• Olives: black (sliced and whole) and green
• Hummus
• Crackers
• Pretzels
• Tortillas: flour and corn
• Chips: tortilla, potato, and corn
• Nuts: peanuts, almonds, etc.
• Ice
• Popcorn
• Seaweed snacks
• Flatware and utensils
• Dish towels
• Oven mitts
• Pasta
• Pasta sauce
• Salad dressing: a lot of Italian dressings are vegan!
• Ramen
• Tea
• Cereal (they usually have generic brands for Cheerios, Rice Krispies, Fruit Loops, and such)
• Instant oatmeal
• Salsa
• Vegetarian refried beans
• Enchilada sauces: red and green
• Taco shells
• Tomato products: diced tomatoes and green chiles, tomato sauce, tomato paste, tomato soup, etc.
• Taco seasoning (check the ingredients–some contain milk)
• Manwich sauce (check the label, since not all the Manwich sauces are vegan)
• Pickles
• Relish: dill and sweet
• Canned beans: chickpeas, baked, chili, pinto, black, kidney, etc.
• Rice
• Instant mashed potatoes (check label to make sure they're vegan)
• Minced garlic
• Vegan bacon bits
• Sun-dried tomatoes
• Instant pudding mix
• Paper towels and napkins
The bottom line — maybe you've been vegan for years, maybe you've just gone vegan, or maybe you're looking for a quick way to feed yourself or a reason to hit on the vegan in your psych class. Whatever your motive, we hope you'll enjoy this cookbook. It'll make your life just a bit simpler, so you can, you know, graduate from college and all that. We care about you, after all. We know, we know: we're so thoughtful. Compliment us later — now it's time to get your grub on!
VEGAN ALTERNATIVES TO MEAT, EGGS, AND MILK
These days, there are vegan products and companies popping up everywhere! It's hard to keep track of them all (but fun to try!), so to help you stay on top of it, we put together a list of our fave vegan products and brands. For most of the companies listed below, you can find their products in your local chain grocery store, but some of the products will be easier to find at Whole Foods and health food stores. You can also order many of the products below from websites like VeganEssentials.com.
NOTE:
Please check the ingredients of the items you buy to make sure they're vegan; sometimes companies change their ingredients. Often, manufacturers put whey, milk fat, etc., in breads, cereals, and other products. For a list of ingredients you should look out for, please email peta2@peta2.com. At the time of this printing, all the products listed below are vegan.
• Amy's Kitchen
Not an all-vegan company, but it has a ton of delicious vegan options, including frozen pizzas, burritos, veggie burgers, soups (including no- chicken noodle soup), mac 'n' cheese, chili, enchiladas, and more! Check to make sure it says vegan on the label.
@AMYSKITCHEN
• Beyond Meat
Chicken strips, breaded chicken tenders, beefless crumbles, meatballs, burgers, and sliders. One of our faves!
@BEYONDMEAT
• Boca
The classic veggie burger (Original Vegan), chik'n patties (Original and Spicy), and ground crumbles.
FACEBOOK.COM/BOCABURGER
• Califia Farms
Nondairy milks, coffee creamers, almond milk — based cold brew coffees (including mocha), and seasonally, it offers an awesome almond milk — based pumpkin spice latte!
@CALIFIAFARMS
• Daiya
Cheese shreds (cheddar, mozzarella, and pepper jack), cheese slices (cheddar, swiss, and provolone), cheese blocks (cheddar, jalapeño Havarti, jack, and smoked gouda), frozen cheesecakes (New York style, chocolate, strawberry, and key lime), Cheezy Mac, frozen pizzas, cream cheese, and more!
@DAIYAFOODS
• Earth Balance
So many great vegan products! Try its margarine, cheddar squares (vegan Cheez-Its, anyone?!), aged white cheddar popcorn and puffs, kettle chips (including cheddar and sour cream and onion flavors), and mac 'n' cheese (both cheddar and white cheddar varieties!).
@EARTH_BALANCE
• Ener-G Egg Replacer
You guessed it: the company makes a great egg replacer for baking!
ENER-G.COM
• Field Roast
Lots of great vegan meats and cheeses, including deli slices, frankfurters, sausage links (Italian, Mexican chipotle, and smoked apple sage flavors), meatloaf, and breakfast sausage. It also makes some of our fave Thanksgiving staples: celebration roast and hazelnut cranberry roast en croute! And don't miss trying its vegan cheese slices–chao slices.
@FIELDROAST
• Follow Your Heart
You gotta try its Vegenaise (vegan mayo); cheese slices, blocks, and shreds (flavors include American, provolone, mozzarella, garden herb, parmesan, and Monterey jack); cream cheese; sour cream; and tartar sauce. Don't miss its vegan ranch, bleu cheese, and Caesar dressings–and the VeganEgg!
@FOLLOWYOURHEART
• Gardein
Wow, where do we begin? Endless vegan meats–be sure to check out your freezer aisle! Some of our faves include crispy chick'n tenders, chick'n scallopini, barbecue wings, sweet and sour porkless bites, chipotle black bean burger, beefless ground, meatless meatballs, breakfast patties, beefless tips, meatless meatloaf, fishless filet, mini crispy crabless cakes, lightly breaded turk'y cutlet, beefless burger, and a variety of sliders (including beefless and chick'n).
@GARDEIN
• GO Veggie!
Makes vegan cheese slices and shreds, as well as grated parmesan topping. But beware: not all of its products are vegan, so be sure to check the label.
@GOVEGGIEFOODS
• Hampton Creek
Try its mayonnaise (Just Mayo), cookie dough, and pancake mix.
@HAMPTONCREEK
• Lightlife
Lightlife has a ton of great options–everything from veggie dogs to vegan sausage and bacon, chick'n strips, pepperoni, deli slices, tempeh, chorizo sausage, and more!
@LIGHTLIFEFOODS
• Morningstar Farms
Many of Morningstar's products aren't vegan, but it does have some great options! Don't miss its Hickory BBQ Riblets. Several of its burgers are vegan too.
MORNINGSTARFARMS.COM
• Phoney Baloney's
Coconut bacon in various flavors.
@PHONEYBALONEYS
• Silk
Nondairy milks, nondairy milk singles (dark chocolate almond milk is perfect on the go!), yogurt, and creamers. Don't miss its seasonal fave: Silk Nog!
@LOVEMYSILK
• So Delicious
Nondairy milks, creamers, yogurt, and tons of delicious ice creams (including some awesome cashew-based ice creams in flavors like dark chocolate truffle and salted caramel cluster).
@SO_DELICIOUS
• Sophie's Kitchen
Vegan tuna, crab cakes, breaded scallops, breaded fishless fillets, breaded shrimp, breaded fishless sticks, breaded coconut shrimp, and smoked salmon.
FACEBOOK.COM/SOPHIES.KITCHEN.VEGAN.PRODUCTS
• Sweet Earth Natural Foods
Veggie burgers, frozen burritos (be careful though: not all are vegan), beefless grounds, benevolent bacon, and seitan (in various flavors, including chipotle and curry).
FACEBOOK.COM/SWEETEARTHFOODS
• Tofurky
Tofurky makes lots of delicious products: deli slices, sausages, frozen pizzas, pockets, pot pie, chorizo, breakfast links, and our personal faves–tofurky roasts with gravy, perfect for the holidays!
FACEBOOK.COM/TOFURKYFAN
• Tofutti
We [love] its cream cheese, sour cream, Tofutti cuties, and other ice cream treats!
@TOFUTTIBRAND
• Upton's Naturals
Upton's has all of your seitan needs covered–everything from bacon seitan strips and ground seitan to chicken seitan. And it has a few jackfruit products too–like Bar-B-Que Jackfruit.
@UPTONSNATURALS
• Yves Veggie Cuisine
Veggie dogs, vegan deli slices (ham, turkey, salami, bologna, and roast beef), pepperoni slices, meatless breakfast patties, and Canadian bacon.
FACEBOOK.COM/YVESVEGGIEPAGE
CHAPTER 2
PART TWO
Recipes You'll Love
BREAKFAST
You know what they say. "Breakfast is the most important meal of the day." Hell yeah! How else are you going to motivate yourself to stop hitting the snooze button and get moving for those early classes? And forget those grease-filled breakfasts that just make you more tired. These recipes will keep your energized and full, at least until the dining hall opens for lunch. There's nothing more embarrassing than hearing your stomach growl echoing throughout a lecture hall, but don't worry, we've got you covered. The best thing about these recipes is that you can enjoy them whenever you're in need of a little breakfasty goodness — whether the sun's just coming up or about to go down.
SMOOTHIE BREAKFAST BOWL
Fresh and oh so fancy. So, grab a spork and dig in to this healthy highbrow hybrid.
MAKES 1 SERVING
• 1 frozen banana (peeled and cut into chunks before you freeze)
• 1 cup fresh berries, or more if desired
• 1/2 to 3/4 cup almond or soy milk
• 1/4 cup vegan granola (optional)
Place the frozen banana, fresh berries, and milk into a blender and blend until smooth. Pour the mixture into a bowl. Slice up more of your berries and sprinkle on top of your smoothie bowl along with granola.
(Continues...)
Excerpted from PETA'S Vegan College Cookbook by Marta Holmberg, Starza Kolman. Copyright © 2016 People for the Ethical Treatment of Animals. Excerpted by permission of Sourcebooks, Inc..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
