Cool enough to have the cookbook? Sign in here...
What is a vegan?
"Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals."
Tips From This
Vegan B***h
My most important tip for you is to not forget who you are as a person. When I see someone have a hard time with a plant-based diet, it is always because they forget who they are. The person does not follow their taste preferences, their lifestyle, their affordability, or truly believes going vegan is going to change them as a person; like they need to start wearing crystals around their neck and listening to way too much indie music. Be whomever the fuck you want to be as a person, enjoy the foods you’ve always enjoyed, understand your limits financially, socialize how you always have, and still live by your morals. This e-book and website is here to help you.
YOU can love the same taste you always have.
YOU can afford it. YOU can still socialize. YOU can be you. YOU can eat plant-based.
What The F#$%
Are These
Ingredients?
You’re going to learn real quick about new ingredients, along with mixing together ingredients you already know, that sound strange to you at first in typical American diets. Embrace it, try it, and discover how certain plants and herbs can somehow taste the same, or pretty damn close, to any animal products you had before.
When I first went vegan, I think the most challenging thing for me was looking up recipes with these unfamiliar ingredients and feeling overwhelmed. Then, when I started looking for these items in the grocery store, I realized they were there all along and I was completely oblivious to them.
In this e-book, you might see a few ingredients you have never heard of, used before, or have seen combined before if you are new to vegan cooking or going further into your culinary adventures, so I am here to make you a pro.
Vegan Broth
You will see this a lot in recipes and your mind might immediately go to vegetable broth which is great and can be found absolutely anywhere. But you can make a dish go from good, to mind blowing, by looking for the most flavorful broth possible.
Some options for a more flavorful vegan broth can be items such as Better Than Bouillion Vegetable Base which is found near the broth or ramen noodle section almost anywhere. It is in a small jar and packed with flavor. If you are lucky enough to have some specialty items in store or able to order online, there are also vegan chicken and beef flavored broths you can add to these recipes if that is something you enjoy.
You are going to be cooking with a lot of vegetables, so something I do is keep a huge container in my freezer I throw most of my vegetable scraps in from celery, carrots, onions, garlic and herbs. When it fills, I throw it in huge pot with some water and let it simmer for 2-4 hours. It is a great way to reduce waste and get a large amount of free, delicious vegetable broth.
Nutritional Yeast (or Nooch)
This is a yellow flake or powder typically found in the baking or seasoning aisle. It is typically used as a cheese flavor substitute.
Soy Sauce
We all fucking know what soy sauce is and we typically only use it in Asian cooking. If you think this, erase everything you learned about this delicious liquid because it is about to be your new staple ingredient. You will see this used a lot in this book because it gives a depth of flavor you typically get from butter or meats when you use it as a flavor enhancer. Now close this book, get your ass to the store, and buy all of the soy sauce they currently have because your world is about to be rocked when you embrace this.
Tapioca Flour
This is a flour typically used in Gluten Free baking and can be found in most flour or gluten free sections. Never use this flour as a regular flour substitute or visa versa because it does not work that way and you will regret it.
If you are familiar with the gooey or spongey like substance in a tapioca pudding or bubble tea, you are familiar with this what this product creates. It is great in creating a stretchy, or gooey, substance which is a key to making things such as a vegan cheese sauce the correct texture.
Vegan Mayo
Vegan mayo is just the vegan version of mayo. This can be found at most city or suburb grocery stores and even small town Walmart’s next to the regular mayonnaise.
You might only be familiar with using this substance in things such as pasta salads or sandwiches, but I want you to think of it as also a flavor base and thickener. It adds fats to foods that you may miss that do not have fats in the vegan counterparts.
Because let’s face it, we all know foods with fat taste better than those without.
Cashews
Cashews are a nut, but did you know they are also a great base for creamy sauces and cheeses? So get nuts on these nuts and you will forget about dairy.
Wheat Gluten Flour
Wheat gluten is a flour made from gluten, the main protein of wheat. It can be found in the flour section or dry health food section. You will see this ingredient typically in vegan meat products.
This is not your typical flour, but a bad ass flour that makes vegan meat become a meat like, chewy texture.
Brown Rice Flour
This is a rice flour typically used in gluten free cooking and can be found near the flour or gluten free section at your grocery store.
If you are not familiar with it or gluten free, your first instinct in recipes might be to go fuck it, I am not gluten free, I am just going to add regular white flour because that is what I am familiar with or have available. Yes, it can be done. Should you though, no. This flour not only dissolves better and makes things less paste like, but gives a huge amount of flavor to recipes. That dark, rich, flavor one might feel is not there with vegan cooking can be done by embracing this flour.
If you are on a budget, you may see this is typically higher priced than a plain white flour. In reality, you are going to use small amounts of it in these recipes because it is used as a flavor enhancer or thickener, not as a baking flour, so one package will go a long way.
Grocery Shopping
Questions to ask yourself:
“What can I afford?”
​
“What is accessible to me in my area?”
​
“Am I familiar with vegan grocery items?”
​
“Am I familiar with reading labels?”
If you are a rich twat that only shops at Whole Foods, fabulous, we are all proud of you. If you are like me that lives in a small town, or are on a limited budget, this is a great chapter section for you.
Truth is, veganism has become so increasingly popular with the threat of climate change and the truth about animal welfare, that most grocery stores, even small town Walmart’s, have a decent selection of delicious vegan cheese and meats. But ask yourself, can I afford it?
Depending on your area, some vegan cheese and meats can be cheaper than animal flesh and dairy and if that is the case, great, enjoy. If it’s higher in price than you feel comfortable with, do not buy it or think you can’t enjoy a delicious burger anymore as a vegan. First off, stop being a little bitch about it and using it as an excuse not to eat vegan. You can easily make those same products cheaper and way more delicious. Homemade vegan meats and cheese are typically way better than the store bought version, healthier, and super easy to make. It’s honestly just getting yourself familiar with the new ingredients and this e-book will help you with that. Our grocery bill is at least half of what it was as a non-vegan and we eat like fucking kings and queens. We ain’t got no time for that peasant shit.
Now that you have thought about your budget with vegan meats and cheeses, let’s talk about the affordability of other items such as dry goods or canned goods. Great thing to learn is with dry goods and canned goods, every store usually has their own generic version. Do not think you are getting a less quality product because your items are not brand name. It affects nothing when it comes to packaged goods. Again, what can YOU afford?
Affordability of produce really depends on market price. This is why getting familiar with farmer markets and the frozen vegetable section is great. Learning when things are in season or when your government is being a dick when it comes to trade deals on produce is also key. Luckily for you, the recipes in this book have pretty common ingredients you can find anywhere and get affordable all year around.
Don’t be ashamed of the dollar store and discount grocery store game. I was shocked to see the amazing selection of vegan finds at The Dollar Trees frozen section and their shelf area. This is where learning to read labels is key because places like this don’t stick the word vegan on a product so they can sell it for three times more than its worth. I’ve found cookies, cheddar flavored chips, and even spring rolls at the dollar store. Discount grocery stores also have a variety of great produce and many times, even have plant-based meat and cheeses.
For you low income families that may be on a social program (in America, we call it WIC), many states now have it where you can let your social worker know you are on a plant based diet and they will let you swap out the animal products for items such a tofu. This is fairly new to the states and I was glad to hear it is letting families make their dietary choices based on their moral values. Look up your areas guidelines and see if it is true for you. Better yet, if you do not see something similar in your area, be a fucking rockstar and call your politicians. Even if you have no need for that program yourself, it is very important everyone has access to good quality foods.
Vegan does not mean organic. For you in the back: VEGAN DOES NOT MEAN ORGANIC. In your budget, if you can find affordable organic foods, please buy them. Luckily enough, many places are getting affordable organic products. But again, VEGAN DOES NOT MEAN ORGANIC so if you cannot afford the organic version of an item, don’t buy it. The non-organic item is fine. Do what is best for you. Again, do not forget the person you are.
Fact is, being vegan at every income level is accessible and affordable. You just need to reeducate yourself when you go to the store. At first, it might seem confusing, but I promise you, it becomes second nature.
We have all heard that vegans only eat grass. Well assholes, I can tell you…the Marie Calenders apple pie I just scarfed down said differently.
There are so many items that are vegan, besides just the fruits and vegetables section of the grocery store, and they are not labeled vegan. We have all heard of Oreos different Duncan Hines cake and Jello pudding mixes, Hersey’s chocolate syrup, Pillsbury crescent rolls, and Manwhich. There are so many more terrible, deliciously processed foods in those isles that you might have had no idea were already vegan and the way to learn is becoming familiar with your grocery store and learning how to read labels.
“What can I afford?”
Truth is, veganism has become so increasingly popular with the threat of climate change and the truth about animal welfare that most grocery stores, even small town Walmart’s, have a decent selection of delicious vegan cheese and meats. But ask yourself, can I afford it?
Depending on your area, some vegan cheese and meats can be cheaper than animal flesh and dairy and if that is the case, great, enjoy. If it’s higher in price than you feel comfortable with, do not buy it or think you can’t enjoy a delicious burger anymore as a vegan. First off, stop being a little bitch about it and using it as an excuse not to eat vegan. You can easily make those same products cheaper and way more delicious. Homemade vegan meats and cheese are typically way better than the store bought version, healthier, and super easy to make. It’s honestly just getting yourself familiar with the new ingredients and this book will help you with that. Our grocery bill is at least half of what it was as a non-vegan and we eat like fucking kings and queens. We ain’t got no time for that peasant shit.
Now that you have thought about your budget with vegan meats and cheeses, let’s talk about the affordability of other items such as dry goods or canned goods. Great thing to learn is with dry goods and canned goods, every store usually has their own generic version. Do not think you are getting a less quality product because your items are not brand name. It affects nothing when it comes to packaged goods. Again, what can YOU afford?
Affordability of produce really depends on market price. This is why getting familiar with farmer markets and the frozen vegetable section is great. Learning when things are in season or when your government is being a dick when it comes to trade deals on produce is also key. Luckily for you, the recipes in this book have pretty common ingredients you can find anywhere and get affordable all year around.
Don’t be ashamed of the dollar store and discount grocery store game. I was shocked to see the amazing selection of vegan finds at The Dollar Trees frozen section and their shelf area. This is where learning to read labels is key because places like this don’t stick the word vegan on a product so they can sell it for three times more than its worth. I’ve found cookies, cheddar flavored chips, and even spring rolls at the dollar store. Discount grocery stores also have a variety of great produce and many times, even have plant-based meat and cheeses.
For you low income families that may be on a social program (in America, we call it WIC), many states now have it where you can let your social worker know you are on a plant based diet and they will let you swap out the animal products for items such a tofu. This is fairly new to the states and I was glad to hear it is letting families make their dietary choices based on their moral values. Look up your areas guidelines and see if it is true for you. Better yet, if you do not see something similar in your area, be a fucking rockstar and call your politicians. Even if you have no need for that program yourself, it is very important everyone has access to good quality foods.
Vegan does not mean organic. For you in the back: VEGAN DOES NOT MEAN ORGANIC. In your budget, if you can find affordable organic foods, please buy them. Luckily enough, many places are getting affordable organic products. But again, VEGAN DOES NOT MEAN ORGANIC so if you cannot afford the organic version of an item, don’t buy it. The non-organic item is fine. Do what is best for you. Again, do not forget the person you are.
Fact is, being vegan at every income level is accessible and affordable. You just need to reeducate yourself when you go to the store. At first, it might seem confusing, but I promise you, it becomes second nature.
​
​
“What is accessible to
me in my area?”
If you are in a city or suburb, you will have a variety of specialty vegan items at your grocery store along with any meat or dairy alternatives you might enjoy. They are typically either next to their alternative animal product or you can find them in the health food or gluten frozen section. Does this mean they are healthy or gluten free? Not necessarily. So if that is something you care about, check labels.
For the people like me in a more rural area, we might not have a huge variety but luckily, this book is going to help you with that struggle.
Every recipe I have made in this book is from ingredients I can find less than 20 minutes from my rural town at an affordable price. If you have a Walmart in your next bigger town, you are able to get all of the ingredients in this book. If you don’t, most of the recipes in this book will give you alternatives. Even so, go check your small town grocery and discover everything they have to offer from plant milks to margarines. Suggest to the owner or managers to add alternatives because they might not know people are looking for such items. If you buy it, they will supply it.
“Am I familiar with
vegan grocery items?”
We have all heard that vegans only eat grass. Well assholes, I can tell you…the Marie Callender's apple pie I just scarfed down said differently.
There are so many items that are vegan besides just the fruits and vegetables section of the grocery store, and they are not labeled vegan. From Oreos, Duncan Hines cake, Jello pudding mixes, Hersey’s chocolate syrup, Pillsbury crescent rolls, and Manwhich. There are so many more terrible, deliciously processed foods in those aisles that you might have had no idea were already vegan, and the way to learn is becoming familiar with your grocery store and learning how to read labels.
​
“Am I familiar with reading labels?”
If you are looking for items other than the typical fruit or vegetable, you need to teach yourself to read ingredients. Like I said above, so many items in those aisles are vegan that you may have never known.
If an item has things such as wheat, soy, nuts, dairy, or egg in it, the ingredients will have these items in bold letters or below the ingredients. They do so because people have allergies to such items: so this alone can help you see that eggs and dairy are present or not.
Other animal products might be trickier, so here are some words to become familiar with that are in fact made from animal products:
Albumin
Aspic
Casein
Cod Liver Oil
Collagen
Elastin
Fish Oil
Gelatin
Honey
Isinglass
Keratin
Lactose
Lard
Pepsin
Propolis
Royal Jelly
Shellac
Tallow
Vitamin D3
Whey
If you have a smartphone, a great idea is to download an app that can help you look up or scan an items barcode to determine if the item is vegan. Such apps include: Is It Vegan, Vegan Pocket, or Cruelty Free. Adult beverage wise, the website Barnivore is a great tool to cruelty free drinks.