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Tips For Ovo Lacto Vegetarian Cooking
from: Tasty Vegetarian Options - by Geoff MarkhamFor individuals who want to replace meat in their ovo lacto vegetarian cooking, here are some suggestions. Individuals can choose plant meat substitute as an option. Veggie burgers make a great substitute for ovo lacto vegetarian cooking. Tofu is another great option because it absorbs flavor and goes great with most any sauce. There are two kinds of tofu, fresh water packed tofu and silken tofu. Firm tofu is best for baking, grilling, sautéing, and frying. Silken tofu is best for creamy sauces, desserts, marinades, and dressings. Be sure to press all the water out of the tofu before using it. The best way to do that is to place something heavy on top of the tofu for about twenty minutes. Tempeh is another great meat replacement in ovo lacto vegetarian cooking. Tempeh is made from whole fermented soybeans. It is recommended that it should be braised in a flavored liquid before being cooked for at least one hour. After braising, individuals can choose to douse it in flour or cornmeal and fry it up adding sauce for more flavors. Seitan or wheat gluten, can be an excellent substitute for chicken products. Bean products can also make excellent protein substitutes for ovo lacto vegetarian cooking in soups salads, stews and rice dishes.
But how does an individual create an ovo lacto vegetarian cooking pantry? Here are some tips and suggestions.
NON-PERISHABLE DRY GOODS
• Beans, canned
• Black beans
• Black-eyed peas
• Chickpeas (garbanzos)
• Great northern beans (cannellini)
• Pink beans
• Pinto beans
• Red or kidney beans
Grains:
• Barley
• Bulgur
• Couscous
• Rice (long-grain brown, basmati, arborio, quick-cooking, etc.)
• Quinoa
• Wild rice
Oils:
• Dark sesame oil
• Extra-virgin olive oil
• Light olive oil
Tomato products, canned:
• Diced, in 14- to 16-ounce cans
• Crushed or pureed, in 14, 16, and 28-ounce cans
• Tomato sauce
Vinegars:
• Balsamic (dark and/or white)
• Red wine or white wine vinegar
• Rice vinegar (for Asian-style cooking)
PREPARED CONDIMENTS, SAUCES, AND SUCH
• Barbecue sauce (great for broiling or stir-frying tofu, tempeh, or seitan)
• Pasta (marinara) sauce
• Pizza sauce
• Salad dressings (choose natural, low-fat varieties of your favorites)
• Salsa, tomato-based, mild to hot as you prefer
• Salsa, tomatillo
• Thai peanut sauce
• Stir-fry sauce
PANTRY VEGETABLES
• Garlic
• Onions (yellow, red, or both)
• Potatoes, white (red-skinned are an excellent all-purpose potato)
• Potatoes, sweet (for fall and winter)
REFRIGERATOR STAPLES
• Butter or margarine (both to be used quite sparingly; look for a brand that is free of hydrogenated oils and trans-fatty acids)
• Cheeses, shredded (low-fat if preferred, or soy cheese)
• Parmesan cheese, grated fresh (or if you prefer, try Parmesan-style soy cheese)
• Ketchup
• Lemons
• Mayonnaise (preferably commercially prepared tofu mayonnaise)
• Milk, low-fat, or soy milk
• Mustard, prepared
• Tofu
• Yogurts, plain and flavored
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