Vegan Guide to Dining Out

We love eating out!  In many cities, there are restaurants on almost every corner.  We gather at restaurants to meet up with friends, to celebrate birthdays, and even for work related events.  Unfortunately, many times these events are not at a vegan or vegan friendly restaurant, which makes finding vegan options a little more difficult for us vegans.  Thankfully, vegan and vegetarian options are becoming more popular and servers are becoming more aware of the vegan lifestyle. 

No more eating a basket of fries or a side salad! This guide is here to help you find yummy vegan meals anywhere you go!

The Internet and Apps

Sometimes it is a hassle playing 20 questions with your server who isn’t really sure what you want.  The Internet and applications will tell you exactly what you can eat at specific restaurants.

Look online for vegan/vegetarian friendly restaurants.  There are many websites that provide a list of options. Many sites also allow you to see other people’s reviews about their experience at specific restaurants. 

Here are some popular sites:

Happy Cow

VegDining

VegGuide

Apps are great when you are on the go or find yourself at a restaurant last minute.  Some apps have a list of common foods that are vegan.  This is great if you are traveling and stop to grab a snack.

Here are some Smartphone apps that will make your life a lot easier are:

VeganXpress

VegOut

Happy Cow

Vegman

So, what if the restaurant you are eating at isn’t listed online or in an application?  No problem!

Plan Ahead

If you know where you will be going beforehand, look up the restaurant’s menu and see if there are any vegan options. 

If the restaurant doesn’t have a website or if you don’t see any vegan options, call.  They will be more than happy to help because they want you to come in.

If there are limited or no options, eat beforehand.

Take ingredients with you, such as a veggie patty or salad dressing. 

Communicate With Your Server

Be clear and polite.  Your server will be more willing and able to help.

Tell your server you are vegan.  Rarely will you find a server who knows much about the vegan lifestyle at a restaurant that does not offer vegetarian or vegan options.  Many servers will give you information on the main ingredients and not what the food is cooked with or what hidden ingredients are in the foods you are eating (Ex. Bread, pasta, sauce, etc.).

Tell your server you are allergic.  I hate lying but your server will go the extra mile to ensure there are no animal products in your food if you tell him or her you are allergic. 

Tips

Invent your own meal from the foods they offer.  Look at the list of sides and ask your server to combine the items to make your own meal. 

Alter a menu item by adding or taking out ingredients.  Take the meat or dairy off salads, burritos, sandwiches, pizza, pasta, etc. Many restaurants have beans, rice, and veggies that can be added to burritos, salads, pasta, pizza, sandwiches, etc.

Questions to Ask

There are hidden ingredients everywhere.  Don’t forget to ask your server these questions no matter where you go!

-Are there any vegan options?

-Is the soup made with meat broth?

-Is the food cooked in lard or with any meat?

-What is the food fried in?

-Does your bread contain eggs or dairy?  Has it been glazed with butter or egg?

-Does the pasta contain egg?

-Is the food cooked with a sauce?  Does the sauce contain dairy, meat, or fish?

-Is the food cooked with butter?

-Does the salad dressing contain any dairy or fish?

-Does the veggie burger contain egg or milk?

Ethnic food

Many ethnic foods are naturally vegan.  Try Indian, Asian, Italian, Middle Eastern, or Mexican restaurants.

Indian

Tell your server no butter, ghee or cream.  They may be able to substitute cream with coconut cream.

Options:

Curry dishes

Veggie samosas

Pakoras

Dhal

Papadums

Roti

Paratha

Asian

Tell your server no fish sauce, roe, egg in tempura batter, and no meat or fish in the sauces or stock.

Options:

Vegetable sushi rolls

Inari

Wakame salad

Miso soup without bonito fish flakes

Vegetable Soup

Vegetable Tempura

Edamame

Pad Thai without egg or shrimp

Rice wraps

Stir-fried veggies

Steamed veggies

Noodle dishes

Lo mien

Steamed rice

Italian

Tell your server no egg in the pasta.  Most pizza crust is vegan but just in case, ask your server.

Italian restaurants have tons of veggies, so load them up on your pasta and pizza!

Options:

Pasta with tomato sauce

Pizza without cheese

Middle Eastern

Tell your server no dairy or yogurt sauce.  Ask if the rice if cooked with butter.

Options:

Falafel

Couscous

Tabbouleh salad

Hummus

Baba ghanouj

Dolmas

Veggie Kebabs

Rice Pilaf

Mexican

Tell your server no cheese or sour cream, beans cooked with meat or lard, guacamole made with dairy or tortillas with animal products or lard.

Options:

Bean burritos

Veggie burrito

Veggie fajitas

Chips and salsa/guacamole

Any other restaurant

Tell your server no mayo, cheese, sour cream, or eggs.

Options:

Salad without meat or cheese

Sandwich with veggies

Soup with vegetable broth

Vegetables and rice not cooked with meat stock. 

Breakfast

Tell your server no butter, milk, or lard.

Options:

Fresh Fruit

Oatmeal without butter or milk

Hash browns not cooked in butter or lard

Granola

Bagels

Toast without butter

Vegan Enchilada Stack

An easy enchilada recipe from scratch!

Makes 2 stacks.

Ingredients:
-8 corn or small flour tortillas
For the filling:
-3 cups fresh spinach
-2 teaspoons minced garlic
-1 Tablespoon lime juice
-8 oz extra firm tofu, crumbled
-2 cups black beans or 1 (15 oz) can, drained and rinsed
-2 ears of corn
-1 Tablespoon chili powder
-Salt to taste
Optional:
-About 3 teaspoons nutritional yeast (see option in directions)
-1 cup vegan cheese (see option in directions)
-Avocado, for garnish
-Olives, for garnish

 
For the Homemade Red Enchilada Sauce:
Recipe from Little Spice Jar.
-1 chipotle pepper + 1 tablespoon adobo sauce (the stuff the chipotle comes packed in)
-3 cups chicken or vegetable stock
-3 tablespoons olive oil
-3 tablespoons all-purpose flour
-1 (8 oz) can tomato sauce
-4 tablespoons chili powder
-¾ teaspoon garlic powder
-½ teaspoon cumin powder
-½ teaspoon dried oregano
-½ teaspoon onion powder
-¾ teaspoon salt

For the Cashew Crema: 
Recipe from The Simple Veganista.

-1 cup raw cashews, soaked for 2+ hours

-1 teaspoon apple cider vinegar (optional)

-2 tablespoon fresh lime or lemon juice

-1/4 teaspoon smoked paprika

-1/2 teaspoon onion powder

-salt, to taste

-1/2 - 3/4 cup water
Directions: 
Make the Cashew Crema first because this takes the longest.

For the Cashew Crema:

This can be made in advance, a day or two and kept in the fridge, or you can assemble it while the enchiladas are cooking as long as you soak your cashews first. Soak cashews in two cups water for 2+ hours, drain and rinse well. Place cashews, lemon/lime juice, paprika, onion powder, salt and 1/2 cup water into food processor/blender and blend until smooth, about 4 minutes or so. Add additional water, 1 tablespoon at a time, to thin to desired consistency. Taste for flavor. Add more paprika to your liking, but keep in mind the color will change.

For the Homemade Red Enchilada Sauce:
Combine the chipotle pepper, adobo sauce, and ½ cup of the chicken stock in a blender. Blend until the chipotle pepper completely blends down with no solids remaining.

Heat the oil in medium saucepan over medium high heat. Add the flour and whisk for 1 minute, making sure the mixture doesn't stick to the bottom of the pan. Add the tomato sauce, chili powder, garlic powder, cumin powder, dried oregano, onion powder, and salt. Continue to whisk and add in the chipotle pepper mixture. Once the sauce starts to thicken, add in the chicken stock ½ cup at a time. When the sauce is just thick enough to coat the back of the spoon, remove from heat.

Use the sauce immediately or let sauce cool completely before refrigerating in an air tight container for up to 1 week. The sauce can also be frozen. Allow the sauce to cool to room temperature before freezing. To use, simply allow the sauce to defrost in the refrigerator overnight.

For the filling:
In a pan, saute spinach and garlic in the lime juice until wilted.  Place spinach mixture in a bowl and mix in tofu, beans, corn, chili powder, and salt. 

Assembly:
Preheat the oven to 350 deg. F.
Dip one tortilla in the sauce to coat both sides of the tortilla and place on a baking sheet.
Place 1/2 cup of the spinach, corn, black bean filling on top of the tortilla.
Optional: sprinkle nutritional yeast or 1/4 cup shredded vegan cheese on top of filling.
Repeat until you have 4 tortillas in a stack.
After you dip the 4th tortilla, do not add more filling. 
Add extra sauce, vegan cheese, or nutritional yeast if desired. 
Bake for 30 minutes.
Garnish with Cashew Crema (optional: olives and avocado)
Serve.

Almond Milk

Benefits of Almond Milk
-Reduces the risk of heart disease because it holds no cholesterol.
-Assists in weight loss because it is low in calories.
-It contains NO hormones or antibiotics.
-Lactose free.
-Free of animal byproducts.
-Good source of omega fatty acids.
-Rich in calcium.
-Rich in Vitamins A, E, and D.
-Contains antioxidants.
-Contains iron and riboflavin, which are good for muscle growth and healing.
-Helps improve skin.
-Contributes to eye and kidney health.
-Promotes healthy digestion.
-Helps to prevent cancers.
-Improves immune system.
-Strengthens organs.
-Reduces risk of osteoporosis.


Make Almond Milk At Home!  
It is easy to make, refreshing, and tastes great!

Ingredients:
-1.5 cups almonds
-5 cups water
-3 dates (optional)

Directions:
Soak almonds for 8-12 hours.

Rinse almonds thoroughly.

Blend almonds and dates (optional) in 5 cups of water.

Place nut milk bag over container or jar and pour into nut milk bag. 

Squeeze out all of the milk.

Chill and serve!







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Egg Replacements

You are looking for a recipe and find one that is exactly what you are looking for… but there is one problem, the recipe calls for eggs!  Good news!!  You can still make it!!!

There are so many ways to replace eggs using ingredients you already have!!

Desserts, Sweets, Baked Goods (Brownies, Breads, Cakes, Cookies, Muffins, pancakes, etc.)

*All of the egg replacements = 1 egg

-Potato Starch: 2 Tbsp

-Mashed Potatoes: 1/4 cup

-Pureed Pumpkin or Squash: 1/4 cup
-Pureed Fruit: 1/4 cup

-Silken Tofu: ¼ cup blended until completely smooth

-Applesauce: 1/3 cup OR ¼ cup applesauce + 1 teaspoon baking powder

-Soy Yogurt (Plain): ¼ cup well beaten

-Flax Seeds or Chia Seeds: 1 Tablespoon ground + 3 Tablespoons water (Mix and let sit for a few minutes)

You can buy whole flax seeds and grind in a coffee grinder or purchase flax seeds already ground.

-Bananas: ½ pureed banana (about ¼ cup)

The riper the banana, the better.  Keep in mind that bananas will alter the flavor of your recipe.

-Commercial Egg Substitute: Use according to package instructions. See Below.

-Vegetable Oil: ¼ cup = 1 egg

-Pureed Fruits: 3 Tablespoons = 1 egg

-Vinegar and Baking Powder: Mix 1 Tablespoon of vinegar and 1 Tablespoon of water.  Then add 1 teaspoon of baking powder.

-Arrowroot Powder: 2 heaping Tablespoons arrowroot powder = 1 egg

-Soy Flour: 1 heaping Tablespoon + 2 Tablespoons water = 1 egg

-Soda Pop: 1 – 12 oz can of soda pop will replace 3 eggs. 

Soda pop can be used to replace the oil and egg in recipes. 

-Cornstarch: 1 Tablespoon + 2 Tablespoons Water = 1 egg

Use tofu as an egg replacement in:

-Tofu Scramble

-Salads

-“Egg” Salad

-Sandwiches

-Quiches

-Custards

To Replace Egg Whites Use:

-1 Tablespoon Agar powder + 1 Tablespoon water.  Whip, chill, and whip again.

Try these commercial egg replacements:

-Ener-G Egg Replacer

-Bob’s Red Mill All Natural Egg Replacer

-The Neat Egg

-The Vegg

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Vegan Coconut Brownies

Moist and rich vegan brownies with a hint of coconut!

Directions:

-1-3/4 cup all-purpose flour

-1/2 cup coconut flour

-3/4 cup shredded coconut, unsweetened (plus extra for garnish)

-1 cup coconut oil, melted

-2 cups raw sugar

-3/4 cup unsweetened cocoa powder

-1 teaspoon baking powder

-1 teaspoon salt

-1 Ener-G Egg Replacer or any other egg replacer

-1 cup water

-1 teaspoon vanilla

Instructions:

Preheat oven to 350 degrees F. 

Mix wet ingredients and dry ingredients separately.  Combine wet and dry ingredients. 

Grease a 9x13" baking dish.

Bake for 30-35 minutes.  

Let cool for about 10 minutes.  

Garnish with shredded coconut (optional).

Red Cabbage Tacos

A healthier alternative to traditional tacos!
Quick and easy!

Ingredients:

-Red cabbage

Filling Options:
-Beans
-Tempeh
-Tofu
-Corn
-Tomatoes
-Avocado
-Salsa or Pico De Gallo
-Rice or Seasoned Cauliflower "Rice"
-Sauteed Potatoes
-Cilantro
-Lettuce
-Spinach
-Onions
-Mushrooms
-Lime juice

In picture:
Red cabbage, spinach, cherry tomatoes, pinto beans, corn from the cob, and avocado.  

Directions:

Peel apart each layer of cabbage.  Fill each shell with desired filling.  Serve!

Benefits of Lemon Water

The benefits of lemon water are endless!  I was overwhelmed with the number of benefits I found while researching this topic but I narrowed it down to the most common and useful benefits.

Lemons contain:

-Vitamin C

-B-complex

-Calcium

-Iron

-Magnesium

-Potassium

-Fiber

-Riboflavin

-Antioxidants

-Phosphorous

Benefits

Immune System:

Lemons contain high levels of vitamin C and alkaline, which boosts the immune system by fighting and repairing the body of any illnesses.

Potassium:

Lemons contain more potassium than apples. 

Stimulates brain and nerve function.

Reduces free radicals.

Increases red blood cell production.

Controls blood pressure.

Digestion:

Loosens toxins in your digestive tract.

Relieves symptoms of indigestion (heartburn, burping, bloating, etc.)

Increases production of bile, which aids in regular digestion.

Helps the body to absorb food.

Add lemon zest to your water to improve the good bacteria in your stomach.

Cleanse:

Citric acid flushes out toxins we consume from food or even from the air!

Enhances enzyme function.

Stimulates the liver (our body’s filter).

Mouth:

Relieves toothaches, sore throat, and gingivitis. 

Skin:

Antioxidants decrease blemishes and wrinkles.

Clears your skin.

Try applying it to scars and age spots!

Weight Loss:

Contains pectin fiber, which fights hunger pangs.

Energy:

Boosts energy when it enters your digestive tract. 

Try drinking hot lemon water in place of coffee.  Lowering your caffeine intake will reduce an afternoon crash.

Inflammation:

Decreases acidity in your body. 

Removes uric acid in joints, a main cause of inflammation.

Mood:

Reduces anxiety, depression, and stress.

Try drinking lemon juice with hot water, which will put off a calming aroma.

Health and Wellness:

Decrease chances of cardiovascular disease, insulin sensitivity, hypertension, strokes, LDL (bad) cholesterol, fever and respiratory problems.  

Improves bone health, muscle waste, cardiovascular health, memory, and HDL (good) cholesterol.

Purifies the blood.

Reduces nausea and vomiting.

What Else Should You Know?

 

Morning:

Drink lemon water 15-30 minutes before eating breakfast to fully absorb all the benefits of lemon water.

Brush your teeth before drinking lemon water or avoid brushing your teeth too soon after drinking lemon water.

How Much Lemon Water Should I Drink?

-150 pounds or less: drink the juice of half a lemon. 

-More than 150 pounds: drink the juice of a whole lemon.

*Important for the very small percentage of people who are able to bite into a lemon:  Lemon juice is not good for tooth enamel.  Always drink lemon juice with water, preferably lukewarm water.

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