Vegan Cooking with umami

Twelve people participated in our (first?) vegan cooking zoom call.
There seems to be enthusiasm so we may pursue this further, possibly with a monthly “ethical eating” zoom call, sharing our questions, answers, recipes. If you’d be interested, let me know at connect@vancouverunitarians.ca.

Possible topics

  • vegan desserts
  • environmental effects of the animal industry
  • nutrition issues
If you want to review the recording (technology glitches and all!) just click here:
Access Password: ucvucv1!

Resources

Denise has sent me a lot of information that I’ve pasted below.

If you’re on Facebook, do join us at the Unitarian Ethical Eating Group, https://www.facebook.com/groups/unitarianethicaleating/

Goals of the Ethical Eating Group:

  • build education and awareness around the importance of food choices
  • respect individual choices and diversity – provide support and information for people wanting to shift their eating choices
  • encourage congregational engagement on ethical eating and action.
  • provide information on Unitarian and Unitarian Universalist initiatives related to ethical eating and encourage people to engage as individuals or as congregations

approved by the Environment Committee of the Unitarian Church of Vancouver on October 13, 2013.

More resources from Denise

And here are some links and information from Denise sent after the session for sharing:

Vegan Cheese

Chao Cheese is quite decent, and fairly mild.
Then there is the local Daiya, which has been around a long time. I find the mozzarella or pepperjack shreds work well in pizza, pasta, enchiladas and a ton of other applications. It’s cheaper than some other cheeses. Daiya cream cheese works well too in recipes.
Someone was saying they are limiting saturated fat consumption. Me too. I only use such commercial cheeses for special occasions.
One of my favorite cheese brands is Nuts for Cheese especially the “Red Rind” and “Super Blue”. These are strong flavours. Can sometimes be found at a steep discount at Sunrise Market (Gore @ Powell).

I like Miyoko’s Kitchen Cheeses available from Vegan Supply 250 East Pender

https://vegansupply.ca/  and in natural food stores.

And this website links to her almond ricotta recipe.

Her book Artisan Vegan Cheese has recipes for yogurt, rejuvelac, and such ingredients for making cheese, as well as the actual cheese recipes.
Here is a favorite tempeh recipe of mine. I use olive – not coconut – oil; and I use maple syrup, not molasses.

Tempea brand local tempeh

Iron deficiency is the most common nutritional deficiency in the world among meat eaters and vegetarians alike, especially among young women.
Including vitamin C-containing food along with your iron-rich foods can greatly enhance absorption of the iron.
Pumpkin seeds and sesame seeds (see photos of their ‘butters’) are very good sources. (I use Crofters jam (has Vit C) over my toast spread with pumpkinseed butter).
Legumes (lentils, peas, beans) and grains (quinoa, wheat, teff, oats, etc., so breads and pastas) as well as dark leafy greens contain a fair bit of iron as well.
Many veg meats are sky-high in iron. Check out Gardein products, for example. (Their “Fishless Filets” also contain long chain Omega 3 fatty acids).

But if one is already iron-deficient, taking a round of supplements will likely bring iron levels up faster.

Here’s a list of umami condiments and ingredients.

  • Toasted Sesame Oil
  • Ketchup
  • Mustard
  • Vinegars
  • Soy Sauce & Tamari & Shouyu
  • BBQ Sauce
  • Vegan Worcestershire Sauce
  • Hoisin Sauce
  • Chili Sauce & Gochujang
  • Black Bean Sauce
  • Miso & Doenjang
  • Sauerkraut & Kimchi
  • Nutritional Yeast
  • Rejuvalac & Shio Koji
  • Certain Spices, e.g. black salt (kala namak);
  • smoked salt;
  • turmeric

Basic umami food ingredients

  • Tomatoes
  • Mushrooms
  • Seaweed (Kombu)
  • Olives
  • Beans
  • Soy Protein
  • Cheeses
  • Concentrated Foods (i.e. dried, reduced, dehydrated, etc.):
  • Dried Mushrooms and Tomatoes
  • Tomato Paste
  • Bouillon Concentrate
  • Yeast Extracts
  • Balsamic Reduction
  • Dried Fruit
  • Roasted, Toasted, Browned Foods:
  • Toasted Nuts and Seeds
  • Roasted Vegetables
  • Seared Tofu & Tempeh & Seitan

Fermented Foods

  • Sugar-Based: Alcoholic Beverages, Kombucha
  • Veg-Based:  Sauerkraut, Kimchi, Pickles
  • Mylk-Based: Cheeses, Yogurt, Kefir, Buttermylk
  • Grain & Tuber-Based: Breads & Porridges; barley malt; Rejuvelac
  • Bean-/Seed-/Nut-Based: Miso, Soy Sauce; Natto; fermented tofu (fulu, or chou doufu); Dosa (fermented lentil & rice crepe)

Here are some websites on umami

https://tabesuki.com/the-ultimate-guide-to-umami/

https://sweetvegtable.com/vegan-umami/

https://www.delishknowledge.com/plant-based-umami/

https://www.youtube.com/watch?v=Z5KwRV7Se1w

https://www.seriouseats.com/roundups/umami-ingredients


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