VEGAN DAIRY AND MEAT ALTERNATIVES

All kinds of 'milks' can be made, and the best would be with the ingredients which you can get organically and locally and which suit your tastes. There is a restaurant in Pondicherry called 'Energy Home' (on Chetty St between Canal and Mission Streets), which serves all kinds of nut milks, sesame milk, and sprouted wheat milk. Here the base for all the milks is coconut, so each milk is half coconut and half the other substance. The best thing about vegetable milks is that they are cholesterol free and growth hormone free, so they do not cause high blood pressure and heart disease and nor do they promote diabetes.

1 cup grated fresh mature coconut (not drinking coconut).
1 cup warm water

Grate a coconut and place in the grinder till the grinder is 1/2 full. Add a 1/2 cup of warm water and grind. Sieve the mixture through a sieve with slightly large mesh. Squeeze the substance well with a spoon or with the hands to take out all the milk. Save the fibre. Once all the milk is extracted, repeat the procedure with the fibre and a little water to extract the remaining milk. Discard the fibre.
Variations: Sesame seeds/ cashew nuts/ sprouted wheat/ almonds/ can be added to the coconut milk by making them into a butter and adding a small quantity of this butter, and about 4 - 6 times this quantity of water to the coconut milk and blending well.
Alternatively the seeds can be put in the grinder along with the grated coconut and warm water directly. However by this method some of the nuts or seeds may be lost along with the coconut fibre that is discarded.
To make a nut milk, simply soak the nuts in water, peel if required (as in the case of almonds) and put in the blender with a small amount of water. The less water you use, the smoother will be the mixture and water can always be added later. Sieve if desired. It does not take more than a small handful of nuts (say 8 - 10 almonds) to make a whole glass of milk.
A small quantity of jaggery may be added to sweeten the nut milk. Coconut milk does not generally need a sweetener as coconuts are naturally a bit sweet.

1 cup hot, cooked whole rice
4 cups hot water
Pinch of salt (optional)
Sweetener to taste (if desired)
Vanilla to taste (if desired)

Put in blender (in batches if necessary). Process until creamy. Strain. Discard solids.
Store rice milk in jar in fridge. Shake before using. Keeps 3 - 4 days.

Soya milk is by far the most widely used alternative but not necessarily the best.
To make 1 liter of soya milk put 140 gm soybeans (idealy split soybeans) in a pan and pour 3 liters boiling water over them. Let it cool down and wait 6 to 12 hours. Drain the beans, add 1 liter cold water and mix it in a blender for 3 minutes. Remove the soymilk from the solids by squeezing the mixture through a cheesecloth. Bring the soymilk to boiling point and continue to boil for 10 minutes.
If you are making milks regularly, milkmaking machines are available in the US which are not very expensive and which are very efficient.

Peanut milk works well to make peanut curds, which is good for chaas and curd rice and even raitas, but not so great alone. The tempering in the above dishes helps to hide the peanut taste, and it is the best milk to make curds for South Indian style buttermilk and curd-rice

1/2 cup unroasted peanuts

Wash and soak the peanuts for 2 hours in water. This should yield about 3/4 - 1 cup soaked peanuts. Pour out the water and rinse. Remove the thin outer skin if desired (it is not mandatory). Put peanuts in a blender and blend till you get a smooth paste adding a little water only if necessary. The less water you add, the smoother the paste will be. (this can be done in the same way ulundu is done for dosai paste) Then add 3 cups water to the paste and bring to boil, allowing it to boil up 2 - 3 times. This will yield a fluid a little thicker than cow's milk. If you like a smoother milk and curd, sieve the mixture. (It is also possible to make the curds without boiling the milk at all. Just take the raw milk, and heat to body temperature. It's a matter of taste and habit.)
Yeild - 3 1/2 cups of milk

Peanut milk
Culture of curds

Warm peanut milk to body temperature and stir in a bit of curd culture as you would for cow's milk curds. Set, using cow milk curds starter for the first time. After this the peanut curd starter can be used and it can also be stored in the freezer.
The amount of the starter depends on the temperature and the process is similar to making dairy curds. Allow the curds to set for about 8 hours depending on the outside temperature without moving the container, and then refrigerate unless used immediately. In cold weather set in a warm place.

Mix the peanut curds with water and add your favourite tempering.

Mix with steamed whole rice and add temper as desired.

The soy yogurt is not identical to dairy yogurt but it works well in cooking. As a starter you can use dairy yogurt. Bring the soymilk to 42-45°C. The culture will only thrive in a narrow temperature range, too cool and it won't be active, too hot and it will die. It is just below body temperature so it should be the same temperature as baby's milk. Add 2 - 4 tablespoons of starter to the soymilk and mix well with a sterile spoon. Do not stir or move the container till the yogurt sets in - about 5 - 6 hours. Chill.
Making the soy yogurt thicker
You will notice that home made yogurt will be a little runnier than dairy yogurt. To improve the thickness of the soy yogurt you can add one level teaspoon of agar powder, which is premixed in 50 ml water, to the soymilk when it starts boiling. You can also use corn starch or arrowroot as a thickener. Disperse 2 teaspoon of starch in 30 ml cold water and add this mixture to the soymilk just before boiling.

This healthy version of yogurt takes only a minute to make, but be prepared—it will disappear just as quickly. This is a good curd alternative to make raita with.

1/2 packet soft tofu
1/4 cup (or less) olive or vegetable oil
1 Tbsp. lemon juice
1 Tbsp. prepared mustard
1/2 tsp. salt

Blend all ingredients until smooth and creamy. Makes 1 cup.

The cheese recipes are from the Red Star Nutritional Yeast website. Please note that bakers yeast and brewer's yeast are different varieties of yeasts and cannot be substituted for nutritional yeast. Nutritional yeast is not easily available in India but is easily available at health food stores elsewhere and needs to be imported. However the recipes have been included because so many people find it difficult to drop cheese. Gomasio is a good substitute for cheese and can be sprinkled on vegetables, pastas or soups. The recipe is included in the section on breads and spreads.

2 cups soymilk
1/3 cup agar flakes
1/2 cup raw cashews
1 cup drained red pimentos
1/4 cup nutritional yeast
2 Tbsp. onion granules
1 Tbsp. salt
1/2 tsp. chili powder
1/2 tsp. Tabasco Sauce
2 Tbsp. marinara sauce

Combine soymilk and agar flakes.
Bring to a boil. Turn down flame and gently simmer for 2 minutes, stirring occasionally.
Put soymilk mixture in blender with remaining ingredients and process until smooth (15-20 seconds).
Immediately pour mixture into lightly oiled one-quart container.
Cover and refrigerate overnight.

2 cups soymilk
1/3 cup agar flakes
1 cup raw almonds
1 cup red pimentos
1/4 cup nutritional yeast
3 Tb. fresh lemon juice
2 Tb. onion granules
2 Tb. salt
1/3 cup paprika

Same as above

2 cups soymilk
1/3 cup agar flakes
1 cup raw cashews
1-12 ounce package soft tofu
1/4 cup nutritional yeast
1 tsp. fresh lemon juice
2 Tb. onion granules
1 Tb. Salt

Same as above.
For a unique Danish variation, add 1 Tb. of aromatic caroway seeds or 1 Tb. dill to the Swiss cheese recipe.

1 cup nutritional yeast flakes
1/3 cup white flour (I use whole wheat)
3 tablespoons cornstarch
1 1/2 teaspoons salt
2 cups water
1/3 cup margarine (I always use 1/4 cup olive or other cold pressed oil instead of margarine)

Mix dry ingredients in a saucepan. Gradually add water, making a smooth paste and then thin with the remaining water. Place on heat and stir constantly until it thickens and bubbles. Let it bubble up for about 30 seconds and remove from heat. Whip in the margarine or oil.
Good on pizza, casseroles, open-faced tomato sandwiches, grilled cheese sandwiches, macaroni and cheese, and enchiladas.

1 package (250 gms) tofu
1 teaspoons minced garlic
1?8 cup nutritional yeast
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 tablespoon parsley flakes
1/2 teaspoon basil
1/2 teaspoon oregano
1?8 cup lemon juice
1?8 cup soymilk

Combine all of the above ingredients in a food processor and process until fairly smooth. Refrigerate till served or used in a recipe.

This is very easy to make and works every time.

2 tbsp olive oil or other unrefined organic oil
50 gm whole wheat flour
425ml soya milk
For a cheezy flavour add 1 to 2 tbsp nutritional yeast flakes, to taste.

Put all the ingredients in a saucepan and whisk over the heat until cooked. Season with freshly ground black pepper. Easy!

Eggs serve different functions in different recipes. They work as binders, holding the other ingredients together, or as leavening agents, providing lift and affecting texture. The purpose of the egg in a recipe, and the flavours that are acceptable in that recipe will help determine the possible substitutes. In some cases, you can omit the egg altogether, and the recipe isn't noticeably affected.

Replacing eggs in baked goods
Eggs are used in baked goods for leavening, or lightness. They also may serve as a binder.
Flat foods such as pancakes and cookies don't rely on eggs for lift. In many cases, you can eliminate the egg altogether, especially if the recipe calls for only one egg and add a tablespoon or two of additional liquid — soymilk, fruit juice, or water, per egg omitted to restore the recipe to its original moisture content. A small quantity of baking powder may help give lightness to pancakes.
In recipes for baked goods that have a light, airy texture, replace eggs with an ingredient that provides lift. Any of the following ingredients can replace one whole egg in a recipe:
Half a small, ripe, mashed banana. This gives a mild banana flavor, which can be nice in recipes for muffins, cookies, pancakes, and quick breads. However, items made with bananas may not have a very long shelf life and are best eaten within a couple of days.
1/4 cup of tofu blended with the liquid ingredients in the recipe. These too are best eaten in a couple of days.
1/4 cup of applesauce can be used. This also adds a hint of flavour. Add an extra 1/2 teaspoon of baking powder, because using fruit purees to replace eggs can make the finished product somewhat denser.
A heaping tablespoon of soy flour or bean flour mixed with a tablespoon of water.
2 tablespoons of cornstarch beaten with 2 tablespoons of water.
1 tablespoon of finely ground flaxseeds whipped with 1/4 cup of water. The flaxseeds gel and bind with the other ingredients. Use immediately. If don't want the flecks of brown skin to show, you can strain it through a fine sieve or cheesecloth before use.

NOTE: Flax seeds can be a bit drying to some baked goods since they suck up liquid, so use it judiciously.
Vinegar, when used in baking reacts with baking soda to give the same effect as egg. (See the recipe for Vanilla Cake with Plum Sauce in the deserts section).

Replacing eggs in main dishes
Some recipes need an ingredient that binds all the other ingredients together. Your choice of ingredients to replace eggs in these types of foods depends on the degree of "stick" you need, as well as how the ingredient will blend with the other flavors in the recipe.
Here are some options -
Arrowroot starch
Potato starch
Cornstarch
Whole-wheat, unbleached, oat, or bean flour
Finely crushed breadcrumbs, cracker meal, or matzo meal
Quick-cooking rolled oats or cooked oatmeal
Mashed potatoes, mashed sweet potatoes,
Tofu
Egg dishes where egg is one of the primary ingredients
We have included some recipes like Tofu Akuri, and French Toast, Tofu French toast, and Tofu mayonnaise, which replace traditional egg dishes.
Thinly sliced tofu, pan fried and sprinkled with nutritional yeast flakes tastes surprisingly like fried eggs.

The most common meat alternatives are high protein foods like tofu, tempeh (this is not easily available in India), and seitan. All these three are quite bland tasting and take on the taste of the marinade. Tofu tastes good marinated and baked and is readily available in the Indian market. Seitan has the texture of meat. All of these are cholesterol free! Nutri-nuggets and mealmakers are also a good way to compensate for the absence of meat. Getting over meat is just a matter of time for most people. After a period of not eating it, the craving gets less and less.

(this recipe has been taken from the cookbook of Angelica Home Kitchen)
Yeild : 6 - 8 main course servings
Cooking time - 3 hours
This dish was invented by vegetarian Buddhist Monks in China. It can be made in quantity and stored. The seitan making process begins with a flour dough, which is kneaded under running water until all the starch and bran are washed out and only the gluten remains. The gluten is then cooked in water flavoured with tamari, kombu and herbs, which firms up the protein and provides a delicate taste. Seitan has a very satisfying chewy texture, and takes on the flavour of the ingredients with which it is cooked. In the West seitan is available ready-made but as it is not as yet available here, here is a recipe for it.

For the flour dough :
2 pounds organic unbleached white flour (maida)
2 pounds organic whole wheat flour
6 cups cold water.
For the stock:
1/2 kilo onions quartered
3 carrots halved lengthwise
2 stalks of celery including the leaves halved lengthwise
4 cloves garlic halved
8 pieces (1 rupee coin size slices) ginger
2 sprigs of thyme
2 bay leaves
12 peppercorns
1 cup tamari or soya sauce
4 litres water

Combine the flour with the water in a 5 litre bowl
Place dough on the counter and knead for 150 strokes till it is smooth and elastic and has the feel of a firm ball of bread dough. This can be done in and electric mixer with a dough maker
Return the dough to the mixing bowl and cover with warm water.
Allow the bowl to rest for 30 minutes while you assemble the ingredients for the stock.
To make the gluten:
Place the dough in a colander and put the colander inside the mixing bowl.
Put the mixing bowl in the sink and fill with cold water.
Keep in mind that the final product will be about 1/5 the size of the dough, so do not worry that you are washing everything out. You are supposed to!
Knead the dough for 5 minutes and drain all the water out. Repeat this procedure 2 more times.
Fill the bowl with hot water and pull and knead the dough till the water becomes almost clear, about another 5 minutes.
Finally rinse the dough in cold water for another 5 minutes.
What you are left with is the gluten - the protein. All the starch and 90% of the bran has been washed away.
Divide the gluten into 2 equal-sized balls. Place in an 8 to 10 litre stockpot with the stock ingredients and the water. Bring to a boil, then lower heat and simmer for 3 hours.
Add water from time to time as necessary to keep the gluten submerged.
Strain the stock and use for soup or sauce.
The seitan is now ready for use. Slice it into bite size pieces. Seitan will keep in the refrigerator for 3 - 5 days submerged in stock or drained and tightly wrapped in plastic. It also freezes beautifully for up to 3 months.
Seitan can be used in stir-fries instead of tofu or in other recipes like lasagna, where a meaty texture is required.