AGAVE NECTAR: Pronounced ah-GAH-vay, agave nectar is a natural, unrefined sweetener with a consistency similar to honey. It comes from the agave plant, which also is used to make tequila. It can replace honey, sugar, and maple syrup in recipes and works especially well as a sweetener in drinks.
APPLE CIDER VINEGAR: This very acidic and strong-smelling vinegar is made from apples or cider. It is often combined with nondairy milk to sour it into vegan buttermilk. It’s also used for flavor and served instead of ketchup with sweet potato fries. Apple cider vinegar can be found in most grocery stores, but you can substitute lemon juice if necessary.
BROTHS: Use any light-colored vegetable broth from bouillon or homemade. When possible, buy no-salt-added or low-sodium options.
BROWN RICE: Bran and germ—key nutrients in rice—have been removed to make white rice white, but brown rice is what white rice once was. To save time, stock up on precooked brown rice that reheats in about a minute.
CHICKPEA FLOUR: Also called garbanzo bean flour and besan, chickpea flour is a light yellow flour made from chickpeas. It’s gluten free and provides an egglike taste in cooking.
CHINESE 5-SPICE: Chinese 5-spice is a blend of spices, most commonly cinnamon, star anise, anise seed, ginger, and cloves. It can be found in Asian markets and the Asian section of most grocery stores.
COCOA: Most unsweetened cocoa powders are accidentally vegan. Hersheys and Ghirardelli are good brands to try.
COLLARD GREENS: These leafy greens are an excellent source of fiber and vitamin C. Find them at health food stores and most well-stocked supermarkets. When preparing the greens, be sure to remove the ribs by running a sharp knife along each side.
CONFECTIONERS’ SUGAR: Powdered sugar.
COOKING SPRAY: An aerosol designated as a high-heat cooking spray, or an oil spray can filled with high-heat cooking oil.
GRANULATED ONION AND GARLIC POWDERS: Look for onion and garlic powders that are granulated, resembling the consistency of fine salt, and not powders that are similar to flour or confectioners’ sugar (the latter are sometimes called “California-style” spices).
INDIAN SPICES: Indian spices such as turmeric, coriander, garam masala, cumin, curry powder, and fennel seeds can be found in most health food stores but are very inexpensive at Indian stores and online.
ITALIAN SEASONING: Italian seasoning is a blend of basil, rosemary, thyme, sage, marjoram, and oregano. In a pinch, Poultry Seasoning can be substituted.
KALE: This leafy green is an excellent source of antioxidants, beta carotene, vitamins K and C, and calcium. Kale can be found at health food stores and most well-stocked supermarkets. I prefer the dark, deep- green Lacinato kale commonly labeled “dinosaur kale.” When preparing kale, be sure to remove the ribs by running a sharp knife along each side.
KELP: A deep-water sea vegetable that’s high in iodine but low in sodium (salt), kelp also gives food a fishy taste and is the key to making vegan versions of fish foods. Kelp usually comes in the form of flakes or granules in a small shaker container. You can find it in the Asian section of health food stores or online.
LIQUID SMOKE: Found in most supermarkets, liquid smoke is smoke condensation captured in water. It looks like low-sodium soy sauce but smells like barbecue.
MISO: Found in the refrigerated food section of health food stores and Asian supermarkets, miso is usually made from soybeans, although it can also be made from rice, barley, wheat, or chickpeas.
MORI-NU TOFU: This shelf-stable tofu can be found in the Asian section of most grocery stores, but it is sometimes also kept with produce. Buy Mori-Nu Lite if possible.
NONDAIRY MILK: Soy milk, rice milk, hemp milk, oat milk, and almond milk are just some of the many kinds of nondairy milk on the market. West-Soy makes a fat-free soy milk, but many other brands make light nondairy milks that have a marginal amount of fat. These milks can be used interchangeably in recipes, so feel free to use any type of milk you enjoy or have on hand.
NUTRITIONAL YEAST: Nutritional yeast is a deactivated yeast, meaning it doesn’t make breads rise the way active yeast does. Nutritional yeast is a complete protein, low in fat and sodium, and fortified with vitamin B12. It also gives food a cheesy flavor. Nutritional yeast can be found at health food stores and vitamin retailers like GNC and the Vitamin Shoppe. I highly recommend Red Star brand, which can be found in some stores and bought in bulk online.
POULTRY SEASONING: Poultry seasoning is a blend of basil, rosemary, thyme, sage, marjoram, and oregano, but other herbs can be included from time to time. Avoid buying powdered poultry spice or chicken spice rubs, which can be salty. Look for a granulated poultry spice or make your own blend using this recipe.
POWDERED SUGAR: Also called confectioners’ sugar, powdered sugar is very fine and powderlike. You can make your own by combining 1 cup of raw sugar with 2 tablespoons of cornstarch in your food processor and letting the motor run until a fine powder is formed.
PUMPKIN PIE SPICE: This blend of cinnamon, ginger, cloves, and nutmeg gives pumpkin pie and other pumpkin foods that distinct flavor we know and love.
PURE MAPLE SYRUP: Pure maple syrup is a delicious natural, unrefined sweetener. Imitation maple syrups and pancake syrups cannot be substituted without sacrificing taste and quality. Agave nectar can be substituted for pure maple syrup, but the taste will be different.
PURE PUMPKIN: Pure pumpkin is different from pumpkin pie mix (don’t use that). You want canned pure pumpkin or the insides of an actual pumpkin. In a pinch, you can substitute canned sweet potato or potato squash.
QUINOA: Although technically a pseudo-cereal, quinoa is commonly treated as a grain. It has a nutty flavor and is full of calcium, iron, and magnesium. Quinoa is also a complete protein and cooks quickly, making it a perfect substitute for rice, oatmeal, and other grains when your time is limited. Most U.S. brands of quinoa have been prerinsed, but if your quinoa has a chalky coating, rinse it several times before cooking or it will taste very bitter and soapy. Quinoa bought from the bulk bin should always be rinsed before cooking.
RAW SUGAR: Also called turbinado sugar, raw sugar is a natural, unrefined sugar made from cane juice.
SOY YOGURT: Soy yogurt is made from soy instead of dairy. Alternatively, there are also coconut-milk yogurts and rice-milk yogurts. Find them at health food stores.
SPICES (GENERALLY): If you buy nothing else organic, try to buy organic and premium spices. A crappy spice can ruin an entire meal. Whole Foods Market has a wide variety of organic spices for as little as $1.99 each. If you don’t mind buying in bulk, specialty spice shops and online shops offer great deals. Good brands to try include Rani, Frontier, Swanson, Spice Islands, Spice Hunter, Simply Organic, Penzeys, and Badia.
TAMARI: Interchangeable with low-sodium soy sauce in recipes, tamari is similar to low-sodium soy sauce but thicker and usually gluten-free.
TEMPEH: Fermented soy bean cakes originating from Indonesia. You can find tempeh at health food stores and in well-stocked supermarkets.
TOFU: There are two distinct types of tofu: tofu that is refrigerated and sitting in water, and tofu (such as Mori-Nu) that is packaged in Tetra Paks and is shelf-stable. Tetra Pak–packaged tofu is very soft and delicate. Refrigerated tofu has much firmer texture, making it a great replacement for meat. There are several kinds of refrigerated tofu: soft or silken, which is delicate; firm; extra-firm; and super-protein, which is the hardest. The consistency of tofu also changes when it is fried, cooked, baked, or frozen and later thawed.
VEGAN CHOCOLATE CHIPS: Many semisweet chocolate chips are accidentally vegan. Ghirardelli is my favorite brand.
VITAL WHEAT GLUTEN: Gluten is the protein found in wheat. It’s what gives bread its shape and pizza dough its elasticity. When steamed, baked, boiled, or otherwise cooked, gluten becomes chewy, with a very meatlike texture, and is referred to as seitan. Gluten also works as a binding agent, helping hold things like mushroom burgers together. You can find vital wheat gluten in the baking section of health food stores or online.