Step #2
Fundamentals
Please click carrot for a video
Most often people start off slow. Reducing meat consumption or participating in a "Meatless Mondays" program, for instance. They might begin as a vegetarian and gradually become vegan as they learn.
Here some programs that offer a roadmap: 10 Weeks to Vegan by Vegan Outreach and 21 Day Vegan Kickstart by PCRM.
More unusual is when someone watches a movie or reads an article that teaches them something new, and they make the change all at once.
To help, here are a few tricks:
First off there are many delicious vegan substitutes for everyday foods, like cheese, butter, chicken, seafood, etc.
Click Substitutes for Everyday Foods to view alternatives, ingredients, and where to buy them, along with the Ingredient Substitution Chart from PCRM. Initially you may want to follow your regular meal plan but insert a vegan or vegetarian substitute.
As your journey continues you may decide to make some of these things. Please see From Scratch section for food demos, tip sheets and resources. Maybe a vegan macaroni and cheese, or tuna fish made from chickpeas sounds interesting to you.
Finally, your view of what looks good on your plate may change. Instead of your meal revolving around meat. A stir fry with vegetables and rice with a tangy sauce might hit the spot.
There are many resources available, including plant-based recipes online, cookbooks, and mobile apps.
Other things to consider: house cleaners, beauty supplies, vitamins, leather, down, silk, fur, wool, etc. can have animal ingredients or be tested on animals.
Nowadays there are many alternatives which can be found in health food stores, local grocery stores, clothing and home retailers.
Consider consulting your health or medical care provider before making any changes.
From Scratch
The goal with many of these recipes is to use whole foods and minimal ingredients whenever possible.
Instructions: please click white circle icons for Recipes and Demos.
Creamy
Begin with a cream base, then create cheese sauce, sour cream, soup, mayonnaise, etc. by adding a few ingredients.
Tuna Fish
Chick peas have a “tuna” taste and can be used to make vegan tuna fish.
Mac & Cheese
This is a favorite comfort food made vegan style.
Scrambled Eggs
Scrambled Eggs with cheese and sautéed vegetables.
Bacon and Chicken Strips
Yuba (Tofu Skin) or Rice Paper are a great way to make crispy bacon, chicken strips, etc. They can also be cut up for soups, noodles,
and rice dishes.
Tofu
Tofu is a good alternative as steak or bread base (thick slice), bacon (thin slice), or egg (crumbled).
Tofu can also be made easily from scratch.
Flat Bread, Pancakes, Pizza
and Pie Crust
A simple bread recipe that can be used for open flat bread sandwiches, pancakes, pizza, or pie crust.
Butter
Using whole foods and just a few ingredients, this recipe offers a tasty option.
Flavor and Texture Ideas
A sharing of various ideas for flavor and texture using vegetables, fruit, seeds, etc.
Cookbooks
Forks Over Knives the Cookbook by Del Srouff
Practically Raw by Amber Shea Crawley
Practically Raw Deserts by Amber Shea Crawley
Blissful Bites by Christy Morgan
The Kind Diet by Alicia Silverstone
The Homemade Vegan Pantry by Miyoko Schinner
Recipe Booklet includes macaroni and cheese, tuna fish, carob ganache, and cashew cream.
When printed and folded, it forms a booklet.
In addition, the VLC Recipe Book located on the top menu bar.
Please see YouTube channel for all VLC videos.
Alternatives for Salt, Oil, & Sugar
18 Flavorful Salt Alternatives
Plant-based Cooking 101: Substitutions for Oils, Butter, and Meat