Vegetarian and Vegan Foods

Introduction - Vegetarians and Vegans

If you mention "vegetarian" or "vegan" eating to some people you may get the distinct impression that you've just mentioned something that either raises a bunch of questions (the answers to which they imagine are foreign and "weird"), or else you may notice that the your carnivore companion has just secretly written you off as someone whose home he'll ever visit as a dinner guest. (After all, you "obviously eat such 'weird foods'" there's a good chance he'll be getting a strange, "hay", salad and odd herbal tea if he does dare to take you up on an invitation to dinner.)

Today's vegetarians aren't seen as "weird" as much as yesterday's vegetarians were. The fairly recent awareness of healthier eating has brought in increase in the numbers of people who opt for a vegetarian diet (if not all the time, then at least most of the time). While people who choose a vegan diet still have more than a few others who "have opinions" (and not in the flattering sense) about vegan eating, a vegan diet isn't quite as unusual as it once was. Even today, though, if you mention the word, "vegan", there's a fairly good chance the person you're talking with will have that "look" settle over him. Basically, it's a look that says, "This person is otherwise someone I'd have a lot in common with - except for that weird thing s/he has about being vegan."

People who choose vegetarian or vegan eating generally do so for one or two reasons. Some are concerned only with what they believe is the healthiest eating for them. Others choose to go the vegetarian/vegan route as a matter of conscience.

What may not help vegans and vegetarians as far as "The Look" (that comes over non-vegans/non-vegetarians) goes is the fact there are whole groups and organizations aimed at vegan/vegetarian eating, and often these groups/organizations blend together the matters of health and conscience. To the uninitiated, these "clubs" and resources tend to come across as either "a bunch of extremists of one sort or another. Also, it may not help that, because the aim of some of these groups is often to "educate others", it's not uncommon to see people like movie stars (often young ones) on television, going on and on about all the reasons to choose a vegan diet. As a result, it can seem to a lot of people in the general public that vegan/vegetarian eating is a trendy thing reserved for "Hollywood types" (perhaps especially young, female, stars who may be suspected of adopting a cause for reasons not necessarily confined to matters of either health or conscience).

Vegetarian/vegan groups and resources are, of course, important. Vegetarian/vegan eating does mean needing to have a good understanding of how to have a well balanced and complete diet. One problem with people joining organizations centered around eating may well be that a lot of other people simply don't find eating a matter that's "worth joining a club over". This means that people who join vegetarian organizations out of interest for healthy eating can come across as "fanatics", or followers of the latest "fad". After all, eating a healthy, meat-free, diet doesn't have to be a bigger deal than doing some reading.

As far those who join organizations out of a matter of conscience go, the world still has a long way to go before mainstream thinking picks up on the idea that while hunting and fishing may have once been the only way people could prevent starvation, that fact doesn't necessarily indicate that human beings "are just meant to eat other living creatures". That particular discussion is not one that will be entered into here. The point is that in a world that still has such little regard for creatures that don't happen to have been fortunate enough to have been born human, vegetarians/vegans who opt for their diet as a matter of conscience are often generally seen as "over-sensitive" (or even "silly') people who worry about things they "don't need to worry about".

Either way, vegetarians/vegans are often either viewed as "paying too much attention to food, when healthy eating doesn't have to involve joining a club," or else as "ridiculous fanatics who don't get that people are supposed to be eating other living things." One way or another, views towards vegetarian/vegan eating have a way of not including a whole lot of respect and/or understanding.

The Difference Between "Vegetarian" and "Vegan"

Even with an increased awareness of, interest in, and followers of, vegetarian/vegan eating; it can be surprising that so many people still seem as unfamiliar with the different between "vegetarian" and "vegan" as do. So what's the difference between "vegetarian" and "vegan"?

Vegetarian: There are different "levels of vegetarian" (different types) diets. The least restricted type of vegetarian diet is that of the "Ovo-Lacto" vegetarian. This kind of vegetarian is someone who won't eat anything that's ever been alive, but will eat eggs and milk/cheese products (which are, of course, animal products).

A more restricted approach is taken by the "Lacto vegetarian", who will not eat eggs but will eat foods containing milk and milk products.

People who follow a vegan diet eat nothing that contains any foods derived from animals at all, or any foods containing even derivatives of animal products. This vegan is considered a "dietary vegan", which means that one's diet is "vegan" but one's lifestyle, in general, may not be. In other words, a dietary vegan may not eat anything derived from animal products but may not exclude the use of items that aren't food but are made from animals or animal products.

Being "vegan" (as opposed to being "a dietary vegan") means not using any product (food or otherwise) made from animals/animal products.

"Pure vegan" makes things a little more complicated (and here is where those "clubs" and books come in, as far as learning more goes). "Pure vegan" includes not eating products that have been processed using animal products, even if they don't contain animal products. Refined white sugar and some wines are examples of these.

(By the way, if you're wondering whether it's correct to pronounce "vegan" as "vee-gun" or "vay-gn", according to The Vegetarian Resource Group, the correct pronunciation is "vee-gun". The term was originated by Donald Watson, in the UK, in the 1940's; and it was Donald Watson who determined that the pronunciation of the term would be "vee-gun". This is accepted pronunciation in the UK, as well as in many parts of the US. The American Vegan Association has accepted "vee-gun" as the correct pronunciation, in view of Donald Watson's establishing that as the correct way to pronounce the word. )

Since being "completely vegan" or "pure vegan" requires an in-depth understanding of the many ways any number of foods or other products are made, and information that goes beyond the scope of this article (again - hence, the usefulness of those organizations and resources aimed at being vegan), the following information addresses only vegetarians; and dietary vegans who do not exclude foods and beverages manufactured with the use of, but not containing, animal products (In other words, dietary vegans who don't exclude products like refined white sugar and those wines that would fall into the "technically-not-completely-vegan" category.)

It's worth noting here that it is common for people who aren't very familiar with vegan/vegetarian eating to assume that a vegan diet "probably excludes" a lot of things it doesn't. The less restrictive diet of vegans who don't exclude things like white, refined, sugar, from their diet means that it's not difficult to shop for vegan groceries at your local supermarket. While, of course, a store aimed at offering better selection for vegetarians and vegans can mean just that (better selection), it isn't necessary to shop at these stores (where prices tend to be higher than they are at a "plain, old, supermarket"). So, this leads to all those readily available, and far-from-mysterious, vegetarian and vegan foods you can find at a regular supermarket.

Where Does One Shop for Vegan/Vegetarian Foods? 

For the most part, at your usual grocery store.

Whether you want to adopt vegetarian eating yourself, or are planning to invite a vegetarian/vegan for meals or snacks, the following are just some examples of products you can easily find (and most likely have had in your own cabinet/refrigerator at one time or another, if not regularly):

Feeding an Ovo-Lacto vegetarian guest isn't difficult at all. Just go to your own grocery store but stay away from all meats, poultry, and fish (and any foods that have any of these in them). There are so many meals and snacks that can be made using one kind of cheese or another, and if a recipe usually includes meat, either leave it out or use a soy substitute. The same applies to meals/snacks that include eggs.

It's important to note that not all soy substitutes are vegan, so if your guest is vegan you'll want to double-check the ingredients on any "fake meats" (soy substitutes). Speaking of soy substitutes-for-meat, while many of them are perfectly fine heated in a microwave oven; cooking them in a skillet (non-stick with cooking spray is often fine, although using a little vegetable oil is better with some) is preferable to the microwave, as far as taste and texture go. Soy "bacon" really doesn't do very well with microwave cooking. Even though soy "hamburgers", "hot dogs", and different types of "sausage" can be OK enough heated in the microwave; there is a dramatic difference when these items are cooked in a skillet. For a quick lunch (and especially if they'll be accompanied by salad and some good toppings), soy "hot dogs" can be boiled. Some brands are better than others for this. Many of the soy meat-substitutes are labeled "vegan", and it's not difficult to find vegan "burgers" made by one company or another. Boca is one well known company that makes a vegan "burger".

In any case, for an Ovo-Lacto vegetarian, just leave out any meat, poultry, and fish completely and/or use a soy substitute. For the "Lacto" vegetarian, just exclude eggs and egg products. Otherwise, shop as suggested above.

A vegan guest can be surprisingly easy to shop for. It's always a good idea to take a look at labels, because some things (particularly soups and sauces) may have a non-vegan broth as a base; and many, many, products contain things like eggs, milk, milk fat, or whey. One surprising product may be margarine, which is made with vegetable oil but which contains the forbidden whey. Margarine may actually be the one "mainstream" product that is most surprising, simply because we don't generally associate margarine with animal products. Chocolate is a mainstream product that may or may not be vegan. Milk chocolate is, of course, never vegan. Dark chocolate can be, but isn't always.

While it's always wise to double-check the ingredient list on the label (because every once in awhile you may run into a product that you'd think would be vegan but isn't), in general, the following items are just naturally vegan:

All fresh fruits and vegetables. Frozen fruits and vegetables, provided they don't have a sauce that may have a non-vegan base; and provided they don't have any cream or cheese added to them. The same is true with canned fruits and vegetables, although creams, cream sauces, and other sauces are more often found in frozen vegetables than in canned vegetables.

Many pastas/noodles are vegan (those with egg in them are not, of course). Rice (white, brown, long-grain, etc.) without any non-vegan sauce or other ingredients added to it is vegan. As long as mashed potato or instant potato don't have butter, "regular" margarine (as opposed to vegan margarine), or cheese added; it's vegan. Many breads and rolls are not vegan, although many are. Finding vegan bread/rolls is not at all difficult. Butter and/or cheese tend to make a lot of snack crackers non-vegan, but plain saltines and a number of other readily available crackers are vegan (wheat crackers, most Triscuit, graham crackers and graham-cracker crusts usually are).

Although there may be a breakfast cereal somewhere that is not vegan; generally, it's safe to say that most cereals (hot or cold) are vegan. Watch the instant, hot, cereals of the "just-add-water" variety.

Soy milk and rice milk may be used instead of "dairy milk" on cereals.

Cereal bars and baked goods tend to be more of a challenge when it comes to finding those that are vegan. Buttery toffees and "milk" in the cereal bars make them that much more of a challenge. Eggs and butter in bakery items make finding baked goods that are vegan fairly difficult. Cookies are another product that require more looking/reading. Some cinnamon-and-sugar twists, and some bakery products that are more a matter of sugar-and-flour (as opposed to a matter of "butter, milk, and cream") are more likely to be vegan. The good, old, Oreo cookie is vegan. Many candies are vegan, although candies with butter, chocolate, or gelatin are not - and that's a good number of candies that are found on store shelves.

Fillo (Phyllo) dough (Athens products), including pastry shells and mini-pastry shells, are vegan. Many pie fillings (fruit, mince, dark chocolate and nuts, etc.) can be added to make vegan pastries.

Fruit cups, applesauce, fruit juices, peanut butter, and nuts are all (usually) vegan. So are dried fruits. Jellies aren't vegan (because they often have gelatin in them). Preserves/james are more likely to be vegan. Hummus is generally vegan. Meatless tomato sauce, tomato paste, and most tomato-based/tomato-related products are vegan.

Beans of all kinds are, of course, vegan. Sections of your store that may have vegan items are the section that sells Mexican foods, such as different kinds of beans or pita bread. Mediterranean salads, flat breads, and other Mediterranean meals/snacks are often vegan.

Onions, garlic, spices, olives, mushrooms, and olive oil (seasoned or not) can make good toppings/ingredients for any number of meals/salads. Salad dressings that don't have "creamy" or "cheese" on the label are usually vegan and can be used in ways other than on salads. Honey is not "pure vegan" but can be "debatable" among vegans; but if the vegetarian-in-question eats honey, there's a lot that can be done with it.

Most things in the condiments aisle are vegan (not mayonnaise, of course). Never under-estimate the usefulness of frozen, chopped, onions, green peppers, and red peppers either.

Canned soups are usually vegan, but there are companies that make vegan soups that are sold in "regular" grocery stores. One company is Amy's, which makes a number of soups that are vegan (and clearly labeled as such). Amy's also makes a vegan pizza (and speaking of pizza, most isn't vegan because of the cheese and other toppings, for the most part). It is possible, however, to make a pizza without cheese or other animal products; and the vegan quality of tomato sauce makes creating a vegan pizza fairly easy.

Tofu is, of course, available at "regular" grocery stores. Foods like eggplant, baked mushrooms, and other vegetable meals/snacks that have substance are as likely as not to be vegan (just double-check for any ingredients you may not have otherwise expected).

Sorbet and tofu "ice cream" offer alternatives many non-vegan frozen desserts. Frozen fruit bars are another option.

Of snack foods considered "junk food", potato chips (plain or salt/vinegar), tortilla chips, popcorn (no butter or cheese), and pretzels can be vegan (as long as nothing non-vegan is added). Salsa is vegan. Most "conventional" party dips are not.

Fruit juices, sodas, flavored waters, teas, coffees - it's fairly safe to say that most are vegan (although you do have to watch out for any that have milk or chocolate in them).

Packaged foods (like Noodle Roni or envelopes of pasta with sauce mix) are generally unlikely to be vegan (although they can be vegetarian in a lot of cases). The same is true for cake, muffin, brownie, and cookie mixes.

To make things a little easier for the person shopping for vegan foods, there are vegan-friendly substitutes for different types of cheeses (including shredded "cheese"), mayonnaise, margarine, and eggs. Your grocery store may or may not carry all or none of these, and that's where heading to a Whole Foods (or other "healthy-foods" store) can make life a lot easier. There are also vegan cookie/cake mixes, which may/may not be found at your regular store but which can easily be found at a store like Whole Foods. The non-vegan vegetarian can usually find cheese substitutes at a regular grocery store. Finding vegan margarine and egg substitute in a "regular" grocery store can be more challenging.

Just something extra to keep in mind: a casserole dish of pasta or rice, topped with vegetables, mushrooms, onions, and a sauce or soup of your preference can make an easy hot meal for a vegetarian. Soy meat substitute grilled a little and added to, or alongside, the casserole meal can add just much more interest and flavor. Fresh rolls/bread in dipping oil, with a side salad, can be added to this kind of meal; or even just a nice bowl of soup for a nice lunch.

So there you have it (although not exactly in a nutshell) - a good selection of vegetarian or vegan foods that you can easily find at your grocery store