Vegan Dictionary … for cooking and living

Agar (Agar-agar):   Agar is a translucent, plant-based nutritive sweetener, derived from red algae and can be used as a gelatin replacement. Chiefly from eastern Asia, it is also known as Kanten, Agar-Agar, or Agal-Agal (Ceylon Agar). Most types of agar are purchased in powder form although you can also find flakes and bars. Dissolved in hot (usually boiling) water and cooled, agar becomes gelatinous, and has featured in traditional Japanese desserts popular for many centuries.

Agave nectar:   A sweetener with a consistency similar to honey, agave nectar is suitable for tea or for baking, and provides the natural minerals iron, calcium, potassium, and magnesium. It is extracted from the pineapple-shaped core of the agave, a cactus-like, Central American plant. When baking, a general rule is to replace 1 cup sugar with ¾ cup of agave nectar, and reduce traditional recipe liquids (outside of this book) by 1/3 and oven temperature 25 degrees F. Vegans avoid honey because bees, who are sensitive animals, rely on the honey they create as their sole source of nutrition in cold weather and other times when alternative food sources are not available. In the process of honey collection, some bees are likely to be killed or injured. Apiculture entails the buying and selling of bees, genetic selection techniques, and artificial insemination.

Arrowroot : A starch flour from the root of an American native plant. It is used as a thickening agent, similar to cornstarch or flour. Often useful in sauces, stews, gravies, or desserts.

Baking powder: Rumsford brand, sold in a red container, works well, and is a safe choice because it does not contain aluminum sulfate (also called aluminum salt). Baking powder stays fresh for about one year.

Bragg Liquid Amino Acids: Liquid protein concentrate, derived from soybeans, that contains the following amino acids: Alanine, Arginine, Aspartic Acid, Glutamic Acid, Glycine, Histidine, Isoleucine, Lysine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine, Valine. Bragg Liquid Aminos are not heated or fermented, and offer a healthful option to tamari or soy sauce.

Brown rice syrup: Brown rice syrup is a naturally processed sweetener, made from sprouted brown rice. It is thick in consistency, and mild in taste.

Bulgur wheat:   Golden beige grain with an irregular, cracked shape. Best known as the main ingredient in tabouli, its higher nutritional value makes it a good substitute for rice or cous cous; however, it’s gluten content makes it unsuitable for those with celiac disease.

Butter substitutes:   See vegan margarine.

Canola oil:  Recommended cooking oil for vegans. 1 tablespoon provides 1.6 grams of linolenic acid. It is important that you use organic canola oil as canola is one of the most heavily genetically altered crops. http://www.terranostrachocolate.com/

Capers: Small, olive green flower buds originating from a bush found in the Mediterranean and parts of Asia. Often sold pickled and can be used to simulate a fish-like sensation in foods.

Cheese: Vegans avoid cheese and products containing whey (liquid part of animal milk) or caseinates (which contain casein, a protein derived from cow's milk). Although most cheese alternatives state that they do not contain lactose, a dairy-derived sugar, closer reading of the ingredient label reveals that they contain casein. This protein is added to give melted soy cheeses the rubbery texture found in cheese made from the milk of nonhuman animals. As a result, few cheese alternatives on the market are vegan. Tofutti is one brand that is, at last update to this website, vegan. See Tofutti. Vegan-Rella is also, as the name indicates, vegan. Soymage Grated  Soy Parmesan is the vegan answer to Parmesan cheese currently marketed as we go to press. See our ‘Alternatives’ section for great ideas for cheese substitutes.

Chocolate:   Many varieties of dark chocolate are vegan (and some actually aren’t, so read your labels!). Milk chocolate, obviously, is not vegan unless you buy ‘rice milk chocolate’ (Terra Nostra Organic, for example, carries rice milk chocolate and their chocolate is fairly traded). Bittersweet (in 3-ounce bar) Pure Dark Chocolate byChocolate Decadence works well in cheesecake and many other recipes. Chocolate Decadence is vegan-owned and -operated. BothEcco Bella andPaul Newman’s brands offer vegan chocolate for cooking or indulging, avoiding chocolate made by enslaved workers. Green & Blacks Organic Unsweetened Cocoa for baking is fair-trade certified and the company also has a variety of vegan chocolate bars made from fairly traded cocoa beans. Cocoa Camino is a workers cooperative which produces fair trade and certified organic chocolate, much of which is vegan.

An investigation, published in 2000 by the British Broadcasting Company (BBC), reported that hundreds of thousands of children have been purchased from their parents in Mali, Burkina Faso, and Togo for a nominal price and then shipped to the Ivory Coast, where they are sold as slaves to cocoa farms. These children work 80 to 100 hours a week, and are often viciously beaten if they try to escape. Given these circumstances, we think you’ll agree that the extra money you pay for fair-trade chocolate is reasonable. If you want to learn more, read Fair Trade Chocolate: The Sweetest Direct Action You’ll Ever Do.

Chocolate chips:   Small chocolate drops. See Tropical Source.

Cocoa powder:   See Chocolate

Coconut:   Shredded coconut provides sweetness and chewiness to baking. Make sure to get organic, as non-organic is often treated with sulfates as a preservative. Sun-dried, organic coconut for baking can be ordered fromNature’s First Law . See also Nature’s First Law in the Shopping Guide.

Coconut milk: An excellent substance for adding a creamy consistency to dishes. Ideal in curries. Make sure to get organic, as non-organic is often treated with sulfates as a preservative.

Coconut cream powder:   Chao Thai is a popular brand, found in your Asian market or available by electronic ordering through http://importfood.com/spct5601.html.

Dulse: A seaweed, reddish-purple in color. Used in soups, salads, and vegetable dishes. An alternative to salting foods, it is a good source of iron and iodine.

Egg Replacers: A common egg substitute is 1/2 mashed banana; some chefs experiment using avocados. Applesauce can also be used instead of eggs in sweet baked goods. It’s a great binder but you might need to add some extra baking powder to encourage rising. Use ¼ cup of applesauce and ½ tsp baking powder as replacement for one egg.

Ener-G Egg Replacer:   A vegan egg substitute comprised of potato starch, tapioca flour, leavening (non-dairy calcium lactate, calcium carbonate, citric acid), and carbohydrate gum. A 16-ounce box makes the equivalent of 100 eggs. For example, for the equivalent of one egg, mix 2 teaspoons of egg replacer (Ener-G brand) with 2 tablespoon of water and beat with a fork until frothy. To substitute for 2 eggs, mix 4 teaspoons dry Ener-G brand with 4 tablespoons water and beat until frothy.

Flax seed oil:   Omega-3 fatty acids can be boosted by a teaspoon of flax seed oil per day. Do not use flax seed oil to cook with. Have a bottle on your meal table to drizzle on top of rice dishes or salads. You can add minced garlic and spices directly to the bottle to give extra flavor. Make sure to store your flax oil in an opaque container (ideally, glass) in the fridge and use it up within 6-8 weeks of opening.

Florida Crystals natural sugar:   There is no animal bone char or any other animal by product used in the manufacturing of Florida Crystals, a sugar produced by the Florida Crystals Corporation of West Palm Beach, Florida. No additives, preservatives, or artificial ingredients are added. Internet ordering is possible.

Fruitarian: One who eats foods that ripen and release naturally, so that harvesting does not kill the plant. A fruitarian will eat apples, but not potatoes.

Gluten: The sticky substance that remains after the bran has been kneaded and rinsed from whole wheat flour. Used to make seitan. People who have Celiac disease must avoid food containing gluten – this includes spelt flour, hemp flour, wheat flour.

Gomashio: A condiment made from roasted, ground sesame seeds and sea salt.

Hain organic sugars:   These include powdered and brown sugar preferred by many vegans. No bone ash is used in the refining process. The powdered version contains organic evaporated cane juice and organic cornstarch; the brown version contains organic evaporated cane juice. Widely available throughout North America.

Herbs:   When using fresh herbs, you must use more than you would of the dry version. As a rule, plan a 3-to-1 ratio. For example, if a recipe suggests 1 teaspoon dry dill, you can use 1 tablespoon fresh dill. (A tablespoon is three teaspoons.)

Liquid Smoke:   A barbecue smoke seasoning that can be found in most grocery
stores in the same section as tomato ketchup and barbecue sauces.

Kelp: A dried seaweed with high iodine content. Can be used to salt foods.

Margarine:   See Vegan margarine.

Mayonaise: Commonly made with egg, there are some vegan varieties of this creamy spread available. One vegan mayo is Nayonaise, a soy-based sandwich spread by tofu company Nasoya.

Miso:   A paste, either rich dark brown (with a strong taste) or sandy in hue (known as white miso, with a relatively sweet taste), made from soybeans, barley, rice, or a combination of these. Miso is used in spreads, gravies, or as a soup stock. Miso is normally vegan, although some Japanese brands of miso contain a fish extract.

Marinara sauce: A simple pasta sauce made of crushed tomatoes and olive oil, often with finely chopped onion, minced garlic, basil, oregano.

Nama Shoyu:   Advertised as “The Champagne of Soy Sauces,” Nama Shoyu is a raw, organic, and unpasteurized soy sauce, similar to miso tamari. It is manufactured by Ohsawa, and has become their best-selling product. Note: Nama Shoyu contains wheat.

Non-Genetically modified organisms (“non-GMO”):   Although these concepts have been heralded by some politicians as a scientific breakthrough to solve world hunger, the reality is something which we should study closely. Opposition to genetic engineering is not “anti-science” but is a critique of products provided through a specific application of scientific personnel and a decision to allocate resources in a way which is tied to the profits of large companies. Buying organic produce will reduce the likelihood of your food being contaminated with GMOs.

Nutritional yeast: Adds taste and a texture slightly reminiscent of cheese. Red Star Vegetarian Support Formula provides B-complex vitamins including a naturally fermented, non-animal source of vitamin B-12.

Organics:   Products that support sustainable farming, farm worker health, and ecologically-sound processing methods. An official definition adopted by the National Organic Standards Board in 1995 states: “Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain and enhance ecological harmony.” 60 percent of herbicides, 90 percent of fungicides, and 30 percent of insecticides are considered carcinogenic by the U.S. Environmental Protection Agency. The search for alternatives steers consumers to organic products. Now here’s the rub:  Animal-derived products are often used as fertilizers. Green fertilizers such as seaweed and clover; some gardeners are exploring the use of such products in a practice known as “veganic” gardening. Although organic production on its own guarantees neither a stable livelihood nor long-term environmental sustainability, it undoubtedly takes an important step in the right direction.

Ovo-lacto vegetarian: Person who eats food from vegetable sources, but the prefix “ovo” signifies one who also eats eggs, and the prefix “lacto” signifies one who ingests animal milk products.

Pareve (parve): A kosher classification; made without animal flesh or milk but can contain eggs or fish derivatives.

Pesco-vegetarian:   Person who eats a vegetable-based diet but includes marine animal flesh. The idea that marine animals can be compatible with vegetarianism is probably based on the idea that fish swim freely until they get caught, and they don’t feel anything when they do. But now that fishing industries have pillaged the open waters, a substantial portion of marketed marine animals grow up in enclosed ponds, or fish farms. And for many years, scientific reports have indicated that fish are sentient and show the same responses we show when we suffer. For instance, a 2003 article in the journal Nature indicates that fish feel pain when impaled on hooks. Fish constantly depend on the delicate sensitivity of their mouths to find food. The idea that fish are not conscious seems a throwback to the time of Descartes, the French philosopher who believed that animals feel no pain, and only struggle to escape, yelp, or cry as a mechanical response.

Quinoa: An ancient grain that was a staple food of the Incas. Because it contains all eight essential amino acids, it is considered a complete protein.

Raw foods:   Raw food chefs often call them “living foods”--dishes which are naturally rich in enzymes because they have not been heated over 118 degrees F (although some raw chefs will use dehydrators at slightly higher settings; maximum allowable temperatures are, so to speak, hotly debated). Enzymes are essential for good digestion and vitality, and many enzymes are retained in dehydrated or frozen foods. Processed foods, however, have had the enzymes pasteurized or cooked out of them. The living food diet has become increasingly popular, with the advent of such restaurants as the intimate and arty Quintessence in Manhattan.

A raw food vegan diet may be defined in various ways, but usually at least four-fifths of its weight is made up of fresh, uncooked plants. Leafy greens and broccoli, rich in zinc, calcium, and protein, form a key part of raw diets. Such vegetables also provide vitamin K, which promotes healthy bones. Additionally, raw carrots provide calcium, and peas provide zinc and protein. For beneficial fats, the raw diet frequently includes olives, avocados, almonds, hazelnuts and macadamias. It is also important to include a good source of omega-3 fats such as flax seed oil.

To some extent, humans may have evolved to rely on cooking. This is why the Vegan Society recommends a varied diet including both cooked and raw foods as the proven basis for vegan health, particularly for infants and children who need a relatively high calorie density. Although cooking destroys some nutrients, conservative cooking--such as steaming or boiling--causes only modest loss of some nutrients. Cooking increases the energy available from starches in potatoes and grains, and inactivates certain food toxins, thereby increasing the range of foods available to us. Is our broader range an optimal diet? Today, the question remains open.

We do know that raw food has environmental advantages: It requires little packaging and no gas, oil, or electricity to prepare. It also inspires creativity. Many North American cities and towns now have groups, made of people from all walks of life, who meet and share raw recipes.

The Vegan Society has an imformative page on raw foods. For online raw food shopping seeRawganique andNature’s First Law.

Red Star: See Nutritional Yeast

Rice Milk: See Vegan Milks

Sea Salt: Salt obtained from the ocean, as opposed to land salt (aka table salt). It is either sun-baked or kiln-baked and is often high in trace minerals. Very often, however, its iodine content is minimal to non-existent, so if your diet is low in iodine (see our nutrition section) you may want to use table salt which is generally fortified with iodine.

Seasoning:   See tamari; Bragg Liquid Aminos; Spike.

Seitan: Rich in protein, seitan’s firm texture is chewy and ‘meat’ like, with a texture which absorbs the natural flavors of whatever dish it is added to. It is made from wheat gluten and can be purchased at many health food stores and Asian markets or can be easily made at home.

Soy milk:   A plant-based milk, usually appearing in original, vanilla, and chocolate varieties. Easy to find in most large groceries and virtually any health food shop. Slightly heavier than rice milk.

Spike:  This seasoning appears in two varieties:  original and salt-free. Here are the ingredients listed in the salt-free variety:  Defattted nutrisoy granules, granular toasted onion, nutritional yeast, granular garlic, celery root granules, ground dill, horseradish granules, mustard powder, lemon peels, orange powder, parsley flakes, red bell peppers, green bell peppers, white cate pepper, rose hips powder, summer savory, mushroom powder, safflower, parsley powder, white onion powder, spinach powder, tomato powder, sweet Hungarian paprika, ground celery seed, cayenne pepper, ground turmeric, ground cumin, ground ginger, ground coriander, ground fenugreek, ground cloves, cinnamon powder, plus a delightful herbal bouquet of the best greek oregano, french tarragon, french sweet basil, french marjoram, french rosemary and spanish thyme.

Stevia:   Stevia is a trademarked, non-caloric additive derived from a Paraguayan shrub (Stevia rebaudiana) . Stevia is highly effective in adding sweetness to foods, and is often sold as a dietary supplement. Stevia also appears to have medicinal traits:  it may have anti-viral properties, and prevent high blood pressure and diabetes.

Tabouli:   You can prepare this on your own, with no cooking necessary, using organic bulgur wheat from the bulk section of your co-op or health food shop. Some regular grocery chains offer it too.

Tahini: A thick paste made from ground sesame seeds. Can be used where you would use any nut butter and is commonly found in middle eastern dishes such as hummus.

Tamari:   A soy sauce alternative. Some varieties are wheat-free.

Tempeh:   Made from fermented soybeans, and available mixed with spices or vegetables, tempeh has a rough, grainy texture that works well in sandwiches.

Tofu:   This versatile staple, made from the curd of the soybean, has no taste until you mix or marinate it with other ingredients, which it absorbs wonderfully. Comes in a range of textures from soft (good for dips) to extra-firm (good for stir-frying).

Tofutti: Tofutti Brands, Inc. produces soy-based products for health food shops. All products are free of cholesterol, lactose and dairy derivatives. The lactic acid used by Tofutti is of vegetable origin, not dairy. As well as ice cream and cream cheese (“Better Than Cream Cheese”), Tofutti makes a sour cream that works well as a substitute for the dairy version. Also see cheese substitutes.

Tropical Source:   Company using “dedicated” machinery for vegan chocolate (no dairy traces). 10-ounce packages of dark chocolate “semi-sweet chips” sold at grocers with vegetarian products or health food shops. These are small chocolate drops for delicate desserts; they can be found in co-ops and in most groceries with good natural food sections. The company puts effort into informing consumers that chocolate used in their product is purchased only from farms where farmers and workers are treated well.

Vegan (VEE-gun):   See our section on What is Veganism

Vegan Society:   A British organization founded by Donald Watson with the goal of providing basic information about the vegan movement.

Vegan margarine:   Even non-vegans are choosing to use a vegan spread in lieu of butter, given the health benefits. Of course, there are also non-dairy margarines out there with high saturated fat levels that are equally unhealthy. Earth Balance is a company which produces a variety of healthy margarine and shortening products. We can recommend their full line of excellent, non-genetically-modified spreads. Available at your local health food shop or co-op, this brand fits the bill as a spread and it works well in cooking and baking. Not hydrogenated, so the margarines help you avoid the unnatural trans-fats which have an even worse effect than ordinary saturated fat in raising cholesterol and increasing heart disease risk. Hydrogenated fat is found in most fast foods, hard margarines, baked goods, and in some vegan sausages and burgers. When looking for vegan margarine, avoid whey and D-3. Margarines will contain some form of vitamin D fortification; vegans choose D-2 (ergocalciferol). This is important to note, because vitamin D-3, a sheep or fish oil derivative, is less expensive than vitamin D-2, so most margarines will contain

Vegan milks: The most common type of vegan milk is soy milk, made from soy beans. You can buy this milk in tetra packs and in larger containers in the fridge section of most grocery stores. You can even make it yourself with just a few soy beans and a soymilk maker. This offers a quick, inexpensive and environmentally friendly way to drink your soy milk. If you can’t stomach soy very well or wish to avoid excessive soy consumption, there are a variety of other ‘milk’ options, including rice milk, hemp milk, almond milk and sesame milk. Many of these can also be made at home.

Whey:   An animal product made of the liquid component of milk. Whey is one of those surprising ingredients which pop up when you least expect it (like in potato chips, crackers, and smoothies).