Vegetarian Starter Kit
Foods That May Be New to You
Blackstrap Molasses
A liquid sweetener that can be used for baking or spread on toast. It is a rich source of calcium and iron and more nutritious than light, medium, or dark molasses.
Nutritional Yeast
Nutritional Yeast is an inactive yeast that is rich in vitamins and minerals. It is an important addition to the vegan diet as it is rich in vitamin B12. Nutritional yeast may be added to soups, stews, casseroles, or in place of cheese to make any dish creamier.
Rice Milk
An alternative to dairy milk, rice milk is a rice-based beverage that can be used on cereal or in recipes that call for milk. It is often available in a variety of flavors including plain, vanilla, or carob. Rice milk may or may not be fortified with nutrients, so always check the label.
Seitan
Seitan is a meat substitute made from a wheat protein called gluten. It is sold dried or prepared and can be stir-fried or baked.
Soy Cheese
An imitation cheese made from soybeans, this product may be used to replace cheese in a dish that calls for it. Check the label to make sure it does not contain casein, a protein derived from milk.
Soymilk
An alternative to dairy milk, soymilk is the liquid expressed from soaked soybeans. It is often available in a variety of flavors including plain, vanilla, or carob. It may be fortified with vitamins and minerals, but every brand differs, so always check the label. Soymilk can be used on cereal or in recipes that call for milk.
Soy Yogurt
A nondairy substitute for yogurt derived from soybeans. It is often sold plain or flavored and is a great source of calcium, protein, and other vitamins and minerals.
Tempeh
Tempeh is a fermented soy product. It can be marinated and grilled, baked, or used in a stir-fry. It is an excellent source of protein.
Texturized Vegetable Protein (TVP)
Also called TVP, texturized vegetable protein is sold as a dried product. It can be used as a substitute for ground beef or meat in casseroles, tacos, chili, and meatless pasta sauce. It is an excellent source of protein, iron, calcium, zinc, and fiber.
Tofu
Tofu is curdled soymilk that is available in silken, soft, firm, or extra-firm varieties. It can be used in a stir-fry, scrambled with seasoning in place of eggs, or marinated and baked. The softer varieties can be blended to create dressings, shakes, and pie and dessert fillings. Tofu is an excellent source of protein, iron, calcium, and other vitamins and minerals.
Veggieburgers
Veggieburgers are made with a variety of ingredients including soy protein, rice, vegetables, and/or fiber. Vegan varieties are available, but be sure to read labels as some brands may contain egg or cheese. Veggieburgers can be cooked conventionally, microwaved, or grilled, and topped with fresh or roasted vegetables served on a whole wheat bun.