Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

by Angela Poch, N.C.

DISCLAIMER: These videos, lessons, and other materials are intended to offer general
information which is subject to change. We do not make any diagnosis or personal treatment
suggestions. NONE of this information is intended to diagnose, treat, or cure any disease. We
urge you to learn about health so that you can make informed decisions to preserve or regain
the vibrant good health you deserve. Please see your doctor or health professional for personal
treatment and dietary needs.

Getting Started with Vegan Cooking

 All materials copyright © 2009 by Sette Publishing

Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Lesson #1 - Getting Started

Table of Contents:
Lesson:
Safety, Tools, and Measuring
Terms used in cooking
Kitchen Tips & Organization
How to Become Vegan
Cooking The Recipes
Easy Breakfast: Pancakes with fresh fruit &
Walnut Sprinkles.
Hearty Dinner: Basic Chili, Quick Herb Buns,
(Salad & Italian Dressing discussed not demonstrated.)
Light Supper: Toast & Fruit

Recipes:
Pancakes
Pancakes - Gluten Free
Walnut Sprinkles
Easy Chili
Chili Powder
Easy Buns
Quick Herb Buns
Easy Buns - Gluten Free
Italian Dressing
Italian Dressing - no oil
French Dressing

Assignment:

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Lesson #1
Introduction
Welcome to the Vegan Vegetarian Cooking School Lesson #1. We are so glad
you’ve joined us and hope you make the most of your lessons by getting involved in the
kitchen. There will always be extra recipes with every lesson that are included beyond the
demonstration. This will give you more variety and help you cook from a recipe that you
haven’t seen before.
First of all I want to point out I was on my own for the video taping for this first
lesson. We have NEW equipment for the production, which makes Lesson 2 and on much
better! The lighting and sound were not as good as I would have liked, but that will all be
solved next month. And actually by Lesson 3, the shows look professional. So hang in!
Secondly, when we started this school we had students send in their lessons to a
teacher as a mandatory requirement. It is no longer mandatory, but if you would like to
submit the lessons you will receive a certificate of completion.
Thirdly, this program was developed as a correspondence school with DVD and
lesson book mail outs. The videos or lessons may refer to “monthly” or full mail outs.
You can disregard those statements for this ONLINE course.
And lastly, if you would like to share this lesson book you are welcome to do so, but
please do NOT copy or share the videos. Thank you for your honesty.

Safety, Tools, and Measuring

Safety for the vegan kitchen is similar for the omnivore, but less worry about
bacteria from meat products. That doesn’t mean veggies can’t develop bacteria or other
microbes, because they can. There are other hazards in the kitchen such as cuts and burns.
So let’s discuss safety in the kitchen.
Microbes are the least understood so we will begin with that one. Microbes are
broke down into 5 categories: Bacteria - some good, some bad, some can’t be destroyed

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

by cooking; Viruses - smaller than bacteria, do not grow in or on food but can be
contaminated by another source (like your hands); Parasites - must have an animal host
and rarely live long on plants; Protozoa - are one celled critters that can be found in water
like Giardia or beaver fever; and Fungi - some which we eat and some that can be harmful
like mold. Five things pathogens love (helps them to grow): protein, moisture, moderate
temperature (40˚F to 140˚F or 4˚C to 60˚C), a near neutral acid level, and oxygen. Sounds
a bit like humans.
You can’t see or smell microbes but they are there. Many so called stomach flus
are actually food borne illness. There is NO such thing as the 24 hour flu. If you are sick
suddenly and it lasts only 24 to 48 hours, you may have had mild food poisoning. To
avoid such illness take the following precautions.
1. Cook your food properly
2. Cool your food properly
3. Store your food properly
4. Re-heat your food properly
5. Clean your kitchen and utensils well
Cooking your food properly helps you kill microbes on the food that were on the
food or in the air. This really is important for meat, which we don’t have in our kitchens.
Be sure to follow the cooking directions in the recipes especially for moist high protein
foods like beans, tofu, brown rice, etc.
Cool your food properly: Cool your food quickly. Don’t leave food sitting on the
counter for hours on end. Again, this is most serious for meat and dairy products, but
vegan casseroles are not immune to developing food borne illness.
Store your food properly: Most microbes love moisture and do not grow well in a
dry environment. That is why you can dehydrate fruit and it will last months. Drying
does not necessarily kill pathogens, but prevents them from growing. Most people can
handle some bacteria, viruses, and so on. That is what your immune system is for. So
keep your dry foods dry. If they get moist they could grow mold or other pathogens. If
you are planning a picnic, be sure to keep cool things cool - like potato salads keep under
40˚F if possible, especially if the food will be sitting for over 2-4 hours. For hot things,
they need to stay very hot or don’t store them long, keeping them above 140˚F is the best

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

if the food will be sitting longer than 2-4 hours. Re-heat your food properly: Hot and
fast is the best policy.
Clean your kitchen and utensils: Vinegar and water has been shown in various
studies that is can kill a lot of pathogens. Specifically bacteria. Be sure to wipe all
cooking surfaces thoroughly. As for cutting boards, they should be run under hot water
and scrubbed or if they are plastic use a dishwasher.
Cutting boards are the first kitchen tool we will discuss.

PRO’S AND CON’S OF VARIOUS CUTTING BOARDS

GLASS MARBLE WOOD PLASTIC*

CON’S: CON’S: CON’S: CON’S:

Dull’s knives Dull’s knives Not machine washable Wares easily

Expensive Easiest on knives Not resistant to heat

Not machine washable Microbes can “hide” in the A good knife can cut
center of the cutting board through a thin one

Can stain or discolor Can stain or discolor

PRO’S: PRO’S: PRO’S: PRO’S:
Doesn’t ‘hold’ Doesn’t ‘hold’ microbes as Kills some microbes from Machine washable
microbes, the “most” easily, but is porous. the surface in about 3
sanitary minutes Easy on knives
Extremely long lasting
Machine washable Easy on knives Cheap
Looks very nice, doesn’t
Extremely long lasting stain easily Relatively resistant to heat Many colors

Resistant to heat Can use the temperature to Comes in many sizes Many styles - like
help with baking: example - flexible ones.
Many colors and sizes use cool for pastries, warm
for fortune cookies.
Doesn’t stain or
discolor easily Heavy, doesn’t move as
easily

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

In summary, Glass and marble cutting boards dull knives quite quickly, and if
you’ve put out good money for a decent knife this will be your first consideration. Wood
cutting boards are the easiest on knives, but should not be soaked in water has they are
porous and it can ruin them. Plastic boards are one of the most practical for the money.
NOTE: *There are also specialty cutting boards available, like Corian® or Epicurean®,
non-porous, long-lasting, resist staining, dishwasher safe, and don’t dull knives as easily
as glass or stone. Many chefs are now recommending these boards.

CUTTING BOARD CARE:

* Regardless of the type of material, cutting boards should be washed in hot runny
water after use, and occasionally sanitized by adding vinegar to the water. (Running
water & scrubbing has been shown to be more effective than soap for cleaning cutting
boards.) Dry thoroughly before storing your board, especially with wood cutting boards.
* Get rid of boards once they have cracks and multiple cuts on them. Those cuts
can form a hiding place for bacteria, and makes them harder to clean completely.
* Use a dishwasher for plastic boards, glass, and other speciality boards. The
dishwasher’s hot soapy running water is a great sanitizer. You may even have a sanitize
function. (Don’t put wooden boards in the dishwasher, as they can warp, and believe it or
not dry out and crack, reducing their lifespan.)
* Thick wooden boards can be resurfaced by sanding or planing. Treat them with
coconut oil or food safe mineral oil. Avoid vegetable oil as it will go rancid. Do NOT
attempt to resurface a plastic board, as the fumes can be toxic.
* For your non-vegan friends, don’t use the same cutting board for raw meat and
your vegetables. One of the common ways to get cross-contamination is via cutting
boards.
So, keep all cutting boards clean by washing thoroughly, dry well, and get rid of
worn cutting boards. When the cut marks are frequent and very visible bacteria can sit in
those cuts. A good cutting board is a good investment, but knives are more important yet
in my books.

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

KNIVES
I am NOT a gourmet chef and I have lived on a budget for so long I find it hard to
spend $50 or $100 on one knife. But I am starting to see the value in at least a middle of
the road knife, because good knives stay sharp longer. There are many good brands out
there check out your local kitchen store for what is available in your area. The sizes you
will find most useful are an 8 or 10” chef knife and a 4 or 5” paring knife. I use these two
the most.
Whatever kind of knife you have it should be kept good and sharp! Cuts happen
more often with dull knives than sharp because you have to press so hard to cut anything,
then if you slip you make a deeper cut. So keep your knife sharp. Have an easy to use
knife sharpener handy in your knife or cutlery drawer.

OTHER EQUIPMENT & GADGETS

Garlic press. I went through half a dozen garlic presses before I finally broke down
and spent the money on a good one. That was over 8 years ago, and it is the one you see in
the DVD! It is dishwasher safe and easy to clean.
Onion cutter. If you cut a lot of onions, which I do, a time saving tool like this is
wonderful. I was given the onion cutter you see on the DVD as a gift from a friend after a
dinner party we had together. As a side note, she had me cooking with her for the dinner
party, and that was just a blast! I know another fellow who does that on a regular basis and
all his friends love it. Just an idea for you.
Blender. A vegan needs a GOOD blender but that doesn’t mean you need to run out
and buy a Vita-Mix your first day cooking. (In fact, I have yet to spend the money on that
beautiful piece of equipment.)
Peeler. Again, I can’t stress enough, get a good one. In fact get two. I have found
some peelers peel thick, while others peel thin. I use the thin one for carrots and thick ones
for potatoes. And remember peelers get worn out. I’ve seen peelers over 15 or 20 years old
still in use, but boy is it a bear to peel the veggies.
Spatulas. I like silicon because it doesn’t stain and is heat resistant. That way I can
use it in hot foods to scrap the pot or simply to stir with.

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Online cooking class for vegans & vegetarians

Some other items I find useful: tongs, pastry blender, dough scraper, and ice cream
scoop. We’ll show you how to use these and other items as we progress through your
lessons.
It is a good idea to check out kitchen gadgets, but do be cautious. Some gadget just
collect dust, while others break or dull quickly. If possible borrow a friends and test it out
for yourself. I have some kitchen helps I use quite a bit, especially in certain seasons, like a
french fry cutter in the summer. You never know when a gadget will be your best friend or
a sleeping beauty. Some things look real great in the ad’s but turns out you hardly use them.

MEASURING
There is a difference between liquid measuring cups and dry measuring cups,
granted it is a slight difference. Most of the time it doesn’t really matter which one you
use. The dry cup is allows you to fill it to the rim, and scrape off the excess using a
knife. The wet cup lets you fill it to the mark you need without risk of spilling. But the
volume to the marks should be close to the same in both. In very finicky recipes the dry
ingredients are measured by weight to be precise. For most of your cooking you will
rarely need to weight ingredients. In fact, I’ve never weighted even the most delicate
recipes, but many chefs do and those overseas may do so too.
Some abbreviations used in cooking are: tsp = teaspoon; Tbsp or Tlbsp or Tlsp or
T = tablespoon; c = cup. Here is a basic chart for measurements.
Dash = less than 1/8 teaspoon 3 teaspoons = 1 Tablespoon
4 Tablespoons = 1/4 cup 8 Tablespoons = 1/2 cup
12 Tablespoons = 3/4 cup 16 Tablespoons = 1 cup
2 Tablespoons = 1 ounce liquid 8 ounces = 1 cup
16 ounces = 2 cups 16 ounces = 1 pint liquid
2 pints = 4 cups 2 pints = 1 quart
2 quarts = 1/2 gallon 4 quarts = 1 gallon

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Common Terms and Procedures

Al dente: Cooked pasta that is still somewhat firm but not at all crunchy.
Bake: To cook in the oven.
Baste or basting: To brush or spoon liquid over a dish. Adds flavor and will prevent it
from drying out.
Batter: A mixture of dry ingredients and liquids, like cake batter or cookie batter. It does
not usually maintain its shape very well.
Beat: To smooth a mixture by briskly stirring it up with a spoon, fork, whisk, or electric
mixer.
Bind: To hold together.
Blanch: To boil briefly to loosen the skin of a fruit or a vegetable.
Blend: To use a blender to combine ingredients. Also, but not as common in vegan
cooking terms -- to mix ingredients together, to obtain equal distribution.
Boil: To cook food in boiling water (or other liquid). Water that is bubbling vigorously,
so that you can not stir down the bubbles.
Broil: To cook food directly under the heat source usually the top element in your oven.
Broth or Stock: A flavorful liquid made by gently cooking vegetables (or meat for not
vegans) often with herbs in water.
Brown: A quick sauté, oven broiling, or grilling done either at the beginning or end to
enhance flavor, texture, or color. To get brown edges on the food item.
Brush: Using a pastry brush to coat a food with a liquid.
Bundt Pan: a tube-like baking pan (has a whole in the middle with sides).
Caramelize: Browning sugar. The temperature range in which sugar caramelizes,
approximately 320° to 360°.
Chill: To put food in the refrigerator until it’s cold. The recipe will usually indicate how
long a particular dish should be chilled.

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Chop: To cut into irregular pieces, usually 1 to 2” in diameter or so.

Coat: To evenly cover food with flour, crumbs or a batter.
Combine: To mix two or more ingredients.
Core: To remove the center of fruits such as apples.
Cream: To beat vegetable shortening or margarine, with or without sugar, until light and
fluffy. This process traps in air bubbles, which helps create height in cookies and cakes.
Crimp: To create a decorative edge on a piecrust. On a double piecrust or perogies, this
also seals both crust edges together.
Crisp: To restore the crunch to foods; such as stale crackers heated in an oven.
Cure: To preserve or add flavor with a soaking ingredient, usually salt, spices and/or sugar
is used.
Deep-fry: To completely submerge the food in hot oil until cooked.
Dice: To cut into even cubes.
Direct Heat: A cooking method that allows heat to meet food directly (usually without a
pan), such as grilling, broiling, or toasting.
Dish: Used as a term for the food item you are preparing or as the container you are
putting it in. That was a tasty dish. The oranges look nice in that dish (could be either
one, depends on the context).
Double Boiler: A two part pan. Water is placed in the bottom pan and the second pan is
placed overtop. Used for very sensitive cooking, like melting chocolate, or used for very
even heat.
Dough: A combination of ingredients producing a workable mixture that holds it shape.
Drizzle: To pour a liquid in a slow, light trickle over food.
Dust: To sprinkle food lightly with spices, sugar or flour.
Firm-ball stage: In candy making, the point where boiling syrup dropped in cold water
forms a ball that is compact yet gives slightly to the touch.

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Fold: To cut and mix lightly to keep as much air in the mixture as possible. You would
not use an appliance or whisk for this procedure.
Fry: To cook food in hot cooking oil.
Garnish: A decorative piece of an edible ingredient such as parsley, lemon wedges,
croutons or chocolate curls placed as a finishing touch to dishes.
Glaze: A liquid that gives an item a shiny surface. Examples are fruit jams that have been
heated or chocolate thinned with melted vegetable shortening. Also, to cover a food with
a liquid.
Grate: To shred or cut down a food into fine pieces by rubbing it against a rough surface.
Grease: To coat a pan or skillet with a thin layer of oil. In the past (pre-1920’s or so) it
was a term that referred to animal fats and not vegetable oils.
Grill: To cook over the heat source in the open air.
Grind: To mechanically cut a food into small pieces.
Knead: To work dough with the heels of your hands in a pressing and folding motion
until it becomes smooth and elastic.
Marinate: Coat or immerse foods in a liquid to add flavor before cooking.
Mash: To beat or press a food to remove lumps and make a smooth mixture.
Mince: To chop food into tiny irregular pieces.
Mix: To beat or stir two or more foods together until they are thoroughly combined.
Moisten: Adding enough liquid to dry ingredients to dampen but not soak them.
Parchment: A heavy heat-resistant paper used in cooking.
Pressure cooking: A cooking method that uses steam trapped under a locked, sealed lid to
produce high temperatures.
Puree: To mash or sieve food into a thick liquid.
Reduce: To cook liquids down so that some of the water evaporates.
Rind: The outer skin or peel on citrus fruit. Just the color portion, not the white.

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Roast: To cook uncovered in the oven. The idea to to brown the edges of the food in the
dish.
Sauté: To cook food quickly in a small amount of oil or water in a skillet or frying pan
over direct heat.
Scald: To loosen the skin of fruits or vegetables by dipping them in boiling water.
Season and Seasoning: To enhance the flavor of foods by adding ingredients such as salt,
pepper, oregano, basil, cinnamon and a variety of other herbs, spices, and condiments.
Season: To treat a pot or pan (usually cast iron) with a coating of cooking oil and then
baking it to seal any tiny rough spots on the pan’s surface that may cause food to stick.
Set: Let food become solid.
Shred: To cut or tear into long narrow strips, either by hand or by using a grater or food
processor.
Sift: To remove large lumps from a dry ingredient such as flour or confectioners’ sugar by
passing them through a fine mesh.
Simmer: Cooking food in a liquid at a low enough temperature so that small bubbles
begin to break the surface. A very low boil.
Skim: To remove the top fat layer or skin from stocks, soups, sauces or other liquids.
Skillet: A frying pan.
Springform Pan: A two-part baking pan in which a spring-loaded collar fits around a base;
you can remove the collar is after baking to cut and serve the dish. Used for foods that
may be difficult to remove from regular pans, such as cheesecakes.
Steam: To cook over boiling water in a two part covered pan, much like a double boiler
but with holes in the top pan. Some “water-less cookware” use some water in the bottom
of the pan as opposed to two separate pans.
Steep: To soak dry ingredients such as tea leaves, herbs, spices, etc, in liquid until the
flavor is infused into the liquid.
Stir-Fry: The fast frying of small pieces of meat and vegetables over very high heat with
continual and rapid stirring.

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Thin: To reduce a mixture’s thickness with the addition of more liquid.

Toss: To thoroughly combine several ingredients by mixing lightly.
Unleavened: Baked goods that contain no agents to give them volume such as baking
powder, baking soda, or yeast.
Vinaigrette: A general term referring to any sauce made with vinegar, oil and seasonings.
Water bath: A gentle cooking technique in which a container is set into a pan of
simmering water.
Whip: To add air into ingredients by beating them until light and fluffy.
Whisk: To mix or fluff by beating; also refers to the utensil used for this action.
Zest: The thin brightly colored outer part of the rind of citrus fruits. They contain volatile
oils used as a flavoring. Using the appropriate side of a grater to finely shred the rind.

Kitchen Tips
Here are just a few kitchen helps and tips to get you started:
* Make a list of jobs you wish to get done today in order of importance. Those you
didn’t get done yesterday put at the top of today’s list.
* Put frequently used items, like measuring cups & spoons as close to your main
work area as possible. You can even store them in a fancy basket on the counter top.
* Alphabetize spices, seasonings, for quick identification.
* Clean as you go. Rinse out each item as you get it dirty. I usually go even
further and wash it right then. Much fast to wash a mixing bowl before it hardens.
* Organize your pantry by Kind or Meal type. Soups, and items for soups, in one
place, vegetables in another section. Pasta and sauces, etc.
* Organize your freezer with boxes. Strawberries here, blueberries there. Nuts in
the right corner, etc. I have different boxes for each. (I also have two freezers, when you
live in the country you need to stock up.) Place items in specific spots, fruit on the left,

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veggies on the right, etc. (Do the same in your fridge) Works GREAT!
* When cooking beans, rice, or millet, cook larger portions than needed. Freeze
in 4 cup portions. Label the container with date and food item. Use clear containers! I
even make casseroles up and freeze them.
* Cook multiple items at the same time that are similar in cooking procedure
or ingredients. For example: You can make up a batch of muffins, after you start the
pancakes. Or make a pudding while you are at the stove cooking pasta.
* Watch others for new ideas. Don’t get stuck in a rut.
* Keep your tools sharp and in good shape. I’ve watched people take extra time
peeling potatoes because they haven’t purchased a new peeler in 2 or 3 years. Yes, blades
get dull, and you won’t notice because the change is so small over time. Set a schedule to
sharpen your knives. Some knives need sharpening every week, others last a month or two.

How to Become Vegan

(Excerpt from the book “Getting Started Becoming Vegan”)

To get started you need to understand a little about yourself. Ever make New Years
Resolutions you didn’t keep? Life will carry you away if you don’t stop to think over
your own thoughts. That’s right, before we talk about the diet of a vegetarian, I want
to discuss the thought process of change. First of all, it is important to think about why
you are becoming a complete vegetarian before you even get started with changing your
lifestyle. What is motivating you to change your eating habits:

 Health issues? Animal rights? Environmental? To loose weight?

Most of you probably have several of these reasons or even others. Knowing each
of the reasons that affect you, will help you make the right choices and keep up your
motivation to change your way of life.
Next, how much do you eventually want to change? Regardless of how many
animal products you would like to give up, you can use this guide in the process of your
life change. This is a monumental change for many people and to have a personal guide
you can depend on is a big help.

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How fast are you willing to change? Some people drop everything overnight and
never look back. But most people who jump in too fast, without considering why they
are changing, slowing drop it over the next 5 to 10 years. You need to make a conscious
thought filled choice at every turn to keep up your new healthy habit. Positive lifestyle
change is not as easy as just buying veggies and not buying meat.
How important is it for you to stay healthy? Join a forum for health and vegetarian
issues. What concerns you the most about animal abuse and misuse? Join a Vegan Club.
What is bothering you about the environment? Join the Sierra Club. Are you trying to
prevent or treat heart disease? Find a local CHIP chapter (Coronary Health Improvement
Program). Do you see a pattern here yet or should I go on? Social support. Friendship.
Like minded individuals. One of the biggest pitfalls to change is a lack of support. GET
SOME! A place to ask questions, someone to lean on when self cries out “I’ve HAD
enough!” Social support is one of the biggest helps for those making change. We are
gregarious creatures with a desire for company and encouragement. Get a friend to lean
on! Learn about the benefits of a vegetarian lifestyle and share those with others. As you
share, you are more motivated to keep moving forward.
Post little notes to remind yourself, why you are making these changes. “I will feel
better about myself.” “I appreciate the benefits of this choice.” and so on. Little notes
help you to stay focused when your emotions are drained. They guide your thoughts, as
mentioned above, to a more positive outlook...
Learn about the benefits of a vegetarian lifestyle and share those with others.
As you share, you are more motivated to keep moving forward. For an in depth look
at the benefits of Vegetarianism - Go to: www.healthyhomecookin.com and check
out the FREE health articles! Get informed and stay informed. Sign up to vegetarian
newsletters, look for local supper clubs, join a book of the month club, or look for a
Seventh-Day Adventist Church, as they often put on health seminars. Even if health
is not the primary reason you are going vegetarian, the seminars will help remind and
motivate you to continue in your new found lifestyle.
Prepare for the trials! Yes, there will be trials, temptations, and tantalizations.
Plan ahead how you will deal with circumstances. Give yourself an armor to fight the
battles. So, if eating out with friends is problematic, then have a plan. Perhaps choose
a restaurant that is favorable to vegetarianism, or think ahead what you can order before
you get there. If it is going to a relatives home for the weekend, think of ways you can

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participate in meal preparations. Make it fun, enjoy the variety, and avoid criticizing
others for their choices. Like begets like. If you are critical or condescending of others it
will come back to bite you!

You can read this entire e-book online!

www.VeganVegetarianCookingSchool.com
Click on Student files!

NEXT MONTH:
* You’ll learn about ingredients. We’ll go over the most common and some of the
uncommon ingredients used in vegan cooking, recipes, and diet.
* We will make bread from scratch, make wholesome jams, and much more. This
month one 11 recipes, next month over 20!
* Learn some of the basic substitute options for vegans and how to make your own
almond milk and soy milk.

THEN IN LESSON 3:
Learn all about quick breakfasts. Granola, cold cereal, breakfast bars, and more!
Looking forward to cooking with you next month!
Angela Poch, N.C.

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Demo Recipe: Pancakes

Yes, these are quite light ‘n’ fluffy. I’ve used them for large
pancake breakfasts. The key is to make several small batches.
• 1 cup whole wheat flour
• 3/4 cup unbleached flour
• 1/4 cup raw sugar (or alternative, see Appendix)
• 1 1/2 Tbsp Ener-G Baking Powder
• 1/2 tsp sea salt, optional
• 1 3/4 cups soy milk
• 1/4 cup vegetable oil (Use soy milk instead of oil if you need to reduce the fat.)
• 1 tsp vanilla
• 1/8 tsp almond flavour
• 2 tsp Egg Replacer, optional (but better)

Preheat skillet. Mix dry ingredients in a bowl and whisk well. Whisk in liquids, and
spoon onto hot non-stick skillet. Cook on medium low, flip when glossy look is gone
about 5 to 7 minutes.

Yields: 12 medium pancakes

Preparation time: 10 minutes
Cooking time: 10 minutes (each pancake)
Ready in: 60 minutes

Nutrition Facts
Nutrition (per serving - USING OIL): 138.3 calories; 5.5g total fat; 0mg cholesterol;
98.7mg sodium; 93.8mg potassium; 19.2g carbs; 1.9g fiber; 4.4g sugar; 3.8g protein.

Nutrition (per serving – NO OIL): 100.8 calories; 1.0g total fat; 0mg cholesterol;
101.5mg sodium; 100.1mg potassium; 19.4g carbs; 2.0g fiber; 4.5g sugar; 4.0g
protein.

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Extra Recipe: Pancakes - Gluten free

Quick gluten free alternative.
• 1 cup brown rice flour
• 1/2 cup tapioca starch
• 1/2 cup corn flour
• 2 Tbsp Ener-G Baking Powder
• 1/4 cup raw sugar (or alternative)
• 1 cup soy milk
• 1/4 cup vegetable oil (or applesauce for reduced fat)
• 1 tsp vanilla
• 1/8 tsp almond extract, optional

Preheat skillet. Mix dry ingredients in a bowl and whisk well. Whisk in liquids,
and spoon onto hot non-stick skillet. Cook on medium low, flip when glossy look is
gone about 5 to 7 minutes. Serves 12

Nutrition (per serving): 134.4 calories; 5.4g total fat; 0mg cholesterol; 12.7mg
sodium; 79.4mg potassium; 19.4g carbs; 1.5g fiber; 4.5g sugar; 2.2g protein.

Demo Recipe: Walnut Sprinkles

Adds omega 3 and protein to your breakfast.
• 1 cup finely chopped walnuts
• 1/2 cup flax seed

Mix well and store in the fridge.

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Demo Recipe: Easy Chili

Very simple, quick ‘n’ easy dish. Put in a thermos for a hot lunch.
• 1 can red kidney beans
• 1 can navy beans in sauce
• 1 cup onion, chopped
• 2 cloves garlic, minced - optional
• 1 tsp sea salt
• 1 tsp Chili Powder
• 1 can diced tomatoes (796ml/28 oz or about 3 cups)

In large saucepan combine all. Bring to a boil; reduce heat and simmer, uncovered, 15 to
20 minutes, stirring occasionally.

Extra Recipe: Chili Powder

Flavour without heat!
• 2 Tbsp paprika
• 2 tsp oregano
• 1 Tbsp onion powder
• 2 tsp garlic powder
• 1 tsp cumin
• Dash of cayenne and/or 2 Tbsp dried red bell pepper

Blend all well, and store in air-tight container. Spices such as black and white pepper,
extremely hot chilies, and so on, can irritate the stomach lining causing irritability and
more. Herbs, on the other hand, have many health properties.

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Demo Recipe: Easy Buns

Quick and easy.
• 4 cups whole wheat flour (or spelt)
• 1 to 2 cups unbleached flour (or Kamut, or oat flour)
• 1 Tbsp active dry yeast
• 1 tsp sea salt
• 2 1/4 cups warm water
• 1/4 cup vegetable oil, optional
• 2 Tbsp lemon juice

Combine whole wheat flour, 1 cup unbleached, and yeast in a large bowl. Combine
liquids and add into flours mixing well. Knead in more unbleached flour as needed
to form a soft ball. Knead 5 minutes. Shape into 16 buns (for burgers) or 24 (for
dinner rolls) and let rise until double. Bake at 375°F for 7 minutes, reduce heat to
350°F and bake 7 to 10 minutes more.

Serves 16
Preparation time: 20 minutes
Cooking time: about 20 minutes
Ready in: 24 hours

Nutrition (per serving): 132.8 calories; 0.7g total fat; 120.2mg sodium; 147.2mg
potassium; 28.2g carbohydrates; 4.0g fiber; 0.2g sugar; 5.2g protein.

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Demo Recipe: Quick Herb Buns

Very quick and easy! Thanks Janice for the idea.
• 1 recipe Easy Buns (GF or regular)
• 2 to 4 Tbsp vegetable oil
• 3 to 4 cloves garlic, minced
• 1 tsp parsley, dried*
• 1 tsp basil*
• 1 tsp oregano* (or marjoram)
• 2 tsp onion powder

Prepare dough as directed. Mix remaining ingredients together. Press (or pour
if using gluten free) dough into a prepared 9 x 13 pan and slice into approx. 20
buns. Spread herb mixture on top. Let rise until doubled and bake at 400°F for 5
minutes, reduce heat and bake at 350°F for 15 to 25 minutes.

Serves 20
Preparation time: 20 minutes (plus raising time)
Cooking time: about 20 minutes
Ready in: 24 hours

Nutrition (per serving): 145.8 calories; 4.6g total fat; 0mg cholesterol; 96.9mg
sodium; 138.1mg potassium; 23.2g carbs; 3.4g fiber; 0.2g sugar; 4.5g protein.

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Online cooking class for vegans & vegetarians

Extra Recipe: Easy Buns - GF

Does not roll out like traditional dough.
• 2 3/4 cups warm water
• 1 Tbsp active dry yeast
• 1/4 cup vegetable oil
• 1 Tbsp lemon juice
• 1/4 cup ground flax
• 1 tsp sea salt
• 2 cups brown rice flour
• 1 cup tapioca starch
• 1 cup corn flour
• 1/4 cup sweet rice flour (or 3 Tbsp potato flour)
• 2 tsp Ener-G Egg Replacer, optional
• 2 Tbsp raw sugar

Dissolve yeast in water. Combine dry ingredients. Add remaining wet ingredients
to yeast mix and stir wet into dry. Beat 2 minutes on high with electric mixer.
Serves 12

Nutrition (per serving): 247.2 calories; 6.8g total fat; 0mg cholesterol; 162.1mg
sodium; 153.8mg potassium; 43.3g carbs; 3.7g fiber; 0.8g sugar; 3.7g protein

Tips:
Buns - Fill prepared muffin tin 2/3 high. Let rise till just topping tin and bake at
350°F for 25 to 35 minutes or lightly browned.

Pizza Shells - Pour dough on prepared pizza pan and let rise until doubled. Bake
un-topped shell at 400°F for 7 minutes, just starting to brown, top with toppings
and bake 10 minutes more. Can freeze after first baking if desired, I find a bit
crumbly after.

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Extra Recipe: Italian Dressing

Truly reminds me of the traditional “red wine” dressing.
• 1/3 cup lemon juice, fresh best
• 1/4 cup water
• 2 Tbsp grape juice concentrate (or water)
• 1/2 cup olive oil
• 1 tsp Italian Herbs, pg. 141
• 1/2 tsp Seasoning Salt, pg. 137 (or sea salt)
• 1 tsp onion powder
• 1 clove garlic (or 1/2 tsp garlic powder)

Combine all ingredients and shake well before using.

Serves 16
Ready in: 5 minutes

Nutrition (per serving): 67.1 calories; 6.8g total fat; 0mg cholesterol; 83.4mg sodium;
22.3mg potassium; 1.9g carbs; 0.2g fiber; 1.2g sugar; 0.1g protein.

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Extra Recipe: Italian Dressing - no oil

A no oil dressing make this a low fat recipe.
• 1/4 to 1/3 cup lemon juice, fresh best
• 1/2 cup water
• 2 Tbsp ground flax seed
• 2 tsp Italian Herbs, pg. 141
• 1/2 tsp Seasoning Salt, pg. 137 (or sea salt)
• 1 tsp onion powder
• 2 tsp nutritional yeast flakes
• 1 clove garlic (or 1/2 tsp garlic powder)
Combine all ingredients in blender and blend on high. Shake well before using. We add
1 tsp clear jel for a thicker dressing, if avail. Serves 16

Nutrition (per serving): 12.4 calories; 0.7g total fat; 0mg cholesterol; 83.6mg sodium;
35.1mg potassium; 1.5g carbs; 0.6g fiber; 0.4g sugar; 0.5g protein.

Extra Recipe: French Dressing

One of my personal favourites.
• 2 to 3 Tbsp tomato paste • 1/4 cup water
• 1/2 cup olive oil • 3 Tbsp Sucanat (or brown sugar)
• 4 to 5 Tbsp lemon juice, fresh best • 1 tsp onion powder
• 1/4 tsp garlic powder • 1/4 tsp sea salt
• 1 Tbsp nutritional yeast flakes • 1/4 tsp paprika
Place all ingredients into blender and blend on high until smooth and thoroughly
combined. (If you have a Vita-Mix you can emulsify this.) Store in fridge up to 5
days. Serves 16

Nutrition (per serving): 72.5 calories; 6.8g total fat; 0mg cholesterol; 32.6mg sodium;
41.0mg potassium; 3.2g carbs; 0.1g fiber; 2.5g sugar; 0.3g protein.

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Vegan Vegetarian Cooking School

Online cooking class for vegans & vegetarians

Assignment:

Hello,

The following pages are for your personal improvement. We

hope it will encourage you to test the recipes and information
you’ve learnt in this lesson.

Enjoy!

Angela Poch

PS: You do NOT have to send this assignment in. It is for your
own use!

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Assignment - Lesson #1
Ve g a n Ve g e t a r i a n Co o ki n g S ch o o l

DATE:_________________

STUDENT NAME:_____________________

1. Write out your reasons for becoming vegetarian/vegan:

2. What changes do you want to see in your diet?

3. Bake the Quick Herb Bun Recipe and describe how you
found making these. Is this your first time cooking bread from
scratch? Yes No How did it go?

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 Ve g a n Ve g e t a r i a n Co o ki n g S ch o o l

4. Make the French Dressing and the Italian Dressing. Fill in the
questions below:

a. Did you like them? Yes No Why or why not? (Part of

cooking is learning why you like a recipe, what flavors appeal to you,
and what would be better. Not everyone likes the same thing.)

b. Which did you like better and why?

c. Choose one salad dressing recipe and cook it again, but change
one of the ingredients. You can omit something, add something, or
replace something. What did you change?

d. Did you like the second recipe better? Yes No

Page 2 of 2
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 Vegan Vegetarian Cooking School

ISBN 978-1-897182-78-9

9 781897 182789
Printed in Canada by Sette Publishing