What Vegans Eat: Over 100 Simply Delicious Dishes. Brett Cobley
and tasty, but be careful not to overdo it as it can quickly overpower a dish. A little goes a very long way as it is packed with flavour.
LEMON
Citrus flavour from fresh lemons is great when used in baking or in traditionally Asian, Italian or Mexican dishes, being both tangy and sweet. Use sparingly, as it is powerful; citrus flavours should be used to complement a dish but add too much and you will quickly overpower other flavours.
LIME
This fruit is used in a lot of traditional Mexican dishes for its strong flavour, but also as a preservative, because its acidity extends the life of rapid perishables like guacamole. Lime is also used to offset the heat of many dishes with its tangy fresh taste. Keep both lemons and limes handy to balance flavours and extend the life of perishables.
MAPLE SYRUP
This is a real staple of my pantry cupboard. Maple syrup is incredibly diverse; it’s great in salad dressings as well as baking, or to add sweetness to a dish and offset the spice or salt taste. Of course it doesn’t hurt that it is also amazing on pancakes, waffles and French toast.
MUSTARD SEEDS
These little seeds give a good punch of heat and flavour, which is why I’ve used them in my chickpea curry (see here). Try using mustard seeds to create your own maple mustard sauce – it will leave you wondering why you ever used honey.
NUTMEG
Once grated this is great for baking, and also as a sprinkled topping. Nutmeg has a subtle sweetness and spice that makes it great to pair with rice pudding, porridge and cakes. It might not be your go-to spice, but it is worth keeping around as a flavour-making finishing touch.
ONION POWDER
Does what it says on the tin – onion powder is an intense onion flavour for when you really want a deep onion flavour, but to add more onions would leave the dish unbalanced.
OREGANO
Dried oregano is very diverse but is traditionally used in Italian dishes. Pair this with smoked paprika, onion salt and a little garlic powder and use it to season potatoes, then thank me later.
PARSLEY
This leaf is potentially one of the most useful herbs in the kitchen. Parsley has a fresh aroma and earthy flavour. Freshly chopped on top of a minestrone or casserole, it is just the ticket.
PEPPER
Freshly ground black pepper is a must when topping salads, pasta or bean dishes and is also great for creating gravies and sauces, while white peppercorns are useful for adding punch to dishes like the Thai green greens.
ROSEMARY
Traditionally paired with root veg, combining sea salt with rosemary really gets the flavour going. The strong scent of this herb adds to its power.
SALT
We all know that salt is a chief flavour maker, but it is not as basic as it seems. Smoked sea salt can completely change the game when it comes to savoury cooking and if you have the extra space in your cupboards or racks, garlic or onion salts are always a great addition, however they are not a necessity.
SMOKED PAPRIKA (FLAKES AND GROUND)
A fantastic spice with a very complementary depth of flavour. Those who know the wonders of smoked paprika will spice and sprinkle a lot of their food with it.
THYME
A great dried herb to have in the herb and spice rack. It’s perfect for seasoning potatoes in any form and adds a subtle, aromatic twist to breads and baking.
TURMERIC
This wizard is not just for adding flavour to your curry or making a fancy latte. Turmeric is also a powerful antioxidant and acts as an anti-inflammatory. It is recommended that you eat it in some form every single day, and it is more active when combined with black pepper. It’s taken by many athletes in pill form purely for its inflammation-reducing properties.
Fortified plant milks are such an asset to the vegan diet. There are so many types and they can be used for a variety of purposes. I’ve given my preferred plant-based milk in particular recipes, but feel free to mix it up. If you’re overwhelmed by the choice, here are a few tips to decide which milk fits your needs.
| SOY OR ‘SOYA’ MILK | This is probably the most well-known plant-based milk, and one that is widely available. Part of the reason for this is that it has a very long shelf life and can be used in baking, hot and cold drinks, and also on cereal. It isn’t the creamiest or most luxurious option, but it can be just the trick when you are looking for a gluten- and nut-free milk. GOOD FOR: An all-rounder and a good alternative for those who can’t have nuts – fine for hot and cold drinks and baking. |
| CASHEW MILK | This is one of my favourite milks! It is creamy and tastes great. It’s perfect in coffee or in baking as well as being great for thickening to make any dish extra saucy. This creamy, delicious milk is a really useful ingredient, but do check if people have nut allergies before serving to others. GOOD FOR: Hot drinks and baking. |
| OAT MILK | Although not gluten free, this milk is rich and creamy. Oatly Barista milk is one of the best possible brands for hot drinks as it combines perfectly without separation. GOOD FOR: Barista-style hot drinks, especially milky coffee. |
| RICE MILK | Creamy, delicious and tasty. Rice milk is great for cereals and can be used for baking, too. Not as diverse as some of the thicker milks, but it is often sweetened and can be rather tasty with vanilla. GOOD FOR: Baking, porridge and other cereals. |
| COCONUT MILK | Traditionally sold in tins for use in cooking to give a creaminess to a curry or help calm the heat of a dish. But there are also versions sold as plant milks for cereal and drinks if you like the coconutty taste. GOOD FOR: Savoury dishes such as soups and curries. |
| HEMP MILK | Available in most major supermarkets, this is a winner! Hemp milk ticks a lot of boxes as it is high in protein and great in a protein shake or with cereal or drinks. GOOD FOR: Shakes and cereals. |
| ALMOND MILK | This is the go-to for hot drinks for many people, but it does alter the flavour quite significantly – it can taste sweet to some, bitter to others. Personally, I think almond milk is a bit too thin for coffee, but it can work well in baking. Again, be sure to check for allergies before serving it to others. GOOD FOR: Baking, cereal and some hot drinks, but the consistency can vary. |
| FLOUR | Always useful in all kinds of baking, this is a traditional staple and forms the base of countless recipes. Self-raising is incredibly useful in vegan recipes for its additional rising properties, which are required when eggs are removed. I always recommend using unbleached flours whenever possible as bleaching is unnecessary and is bad for gut health. |
| CORNFLOUR | An excellent thickening agent to help turn thinner plant milks into a thicker creamy sauce when vegan creams aren’t to hand. |
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