Getting started By Loading The Larder


Here are a few of the basic sauces that go into a lot of the vegan dishes I've developed. You should find most at your local supermarket

Staple Sauces

From the left is just a small can of whole kernel corn that I mix with the can of Old El Paso (fat free) Refried beans on the right and a finely chopped medium-sized onion. Sometimes I add some black beans also. This is the basic mixture that gets rolled in the Ole High Fiber Tortillas in the foreground. You can add mustard, catsup, barbeque sauce, or whatever for variety to each roll-up to suit your mood. I nuke these for about thirty seconds each, and Chris and I have one with a bowl of beans and some fruit for lunch. Chris says that these helped get her off meat. Since meat alone doesn't have much taste, when she was craving steak she'd just dip one of these in steak sauce. If dipped in mustard served with a dill pickle, Voila! Hot dog. Barbeque. . . well, you get it.

Next on the left is the jar of Tostitos Creamy spinach dip. You'll find this in the aisle with the potato chips and other junk. This is just a test of your resolve. I stir a couple of tablespoons of this with a pound of nuked Brussels sprouts and sometimes use it for other dishes that escape me at the moment. Play around with it.

The next and third next are jars of Kikkoman Teriyaki sauces. The one on the left is Spicy Miso, and the one on the right is Garlic and Green Onion. I especially like either of these on nuked broccoli.

The large jar in the back is Mae Ploy sweet chilli sauce. This goes well with cold or warm raw chopped veggies. If you find an Asian market in the area they will have literally hundreds of  sauces. You can experiment and find the ones you really like. Some are more spicy than others. Just check the labels for animal products if you want to keep vegan. Don't be afraid to throw away the ones you don't like or else you'll soon run out of room in the frig.

The small jar in the middle is Classico Traditional Basil Pesto. This is the basic ingredient of another regular dish that I usually make up in large batches and nuke quantities as needed for each meal. I'll chop up an onion and one of the small containers of Bella mushrooms and sauté in a little olive oil for a few minutes then add the container of pesto sauce. This will be enough to coat a complete 13.25 oz box of whole wheat Linguine noodles which will cook in about the time it takes to do the pesto. This is one for the Fifteen Minute Gourmet cook book.

The really important item above is the Ole High Fiber Tortillas. They carry them at Publix and Kroger. Don't bother with the low- fat ones; they have more calories and less fiber. The High Fiber ones have 71 calories, 8 grams of protein, and as much fiber as three bowls of oatmeal, 12 grams. This is the substitute for bread in our life. Except when Chris takes me to Panera and I have a bread-bowl of soup. Yum!

If you worry about getting enough protein in the kids, roll up a couple of tablespoons of peanut butter in one of these tortillas and you’re talking about 15 grams of protein in finger food they can run with without putting out their eye. That’s close to a third of the daily requirement for most kids, and more protein than two hot dogs and buns with less than the 28 grams of fat that they contain. Check it out; the great American hot dog is an artery clogging, cholesterol filled ticket to obesity.


This is probably enough to get you started with some vegan dishes and I'll be adding more. Kirsten is with us on this quest and she sends me her new discoveries which I'll add here as I find time. I'm sure you'll be adding some yourself.


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