Chicken Burgers

TABLE OF CONTENTS

TITLE PAGE – Page 3

COPYRIGHT PAGE – Page 4

INGREDIENTS GUIDE – Page 5

MEAT REPLACEMENTS – Page 7

DAIRY REPLACEMENTS – Page 8

EGG REPLACEMENTS – Page 9

GELATIN ALTERNATIVE – Page 10

INGREDIENT RECIPES

Agar-Agar Page 11

Agave Nectar Page 16

Arrowroot Page 21

Blackstrap Molasses Page 26

Liquid Aminos Page 31

Brown Rice Syrup 36

Bulgur Page 41

Carob Page 46

Carrageen Page 51

Couscous Page 56

Daikon Page 61

Demerara Page 66

Edamame Page 71

Egg Replacer Page 76

Florida Crystals Page 81

Galangal Page 86

Garam Massia Page 91

Herbs de Provence Page 96

Hijiki Page 101

Kohlrabi Page 106

Kombu Page 111

Kudzu Page 116

Mizo Page 121

Nori Page 126

Nutritional Yeast Page 131

Pectin Page 135

Quinoa Pagae 141

Seitan Page 146

Stevia Page 151

Sucanat Page 156

Tahini Page 161

Tamari Page 166

Tamarind Page 171

Tempeh Page 176

Turbinado Sugar Page 181

Umboshi Page 186

INGREDIENTS GUIDE

Agar-Agar: Sea vegetable that can be used in place of gelatin in many recipes.

Agave Nectar: From the agave plant. Can be used as a replacement for honey.

Arrowroot: Starch that can be used for thickening sauces. Use 1 Tablespoon to thicken 1 cup of liquid.
Blackstrap Molasses: Unrefined molasses with a stronger taste than regular molasses.
Liquid Aminos: Unfermented alternative to soy sauce that can be used to flavor tofu, stir-fries, soups, and
pot pies.

Brown Rice Syrup: Made from malted brown rice. Can be used in place of sugar, honey, and other
sweeteners.

Bulgur: Crushed wheat kernels that are typically used in Middle Eastern cuisine.

Carob: Can be used as a replacement for chocolate in baking.

Carrageen: Seaweed that can be cooked as a side or used as a gelling agent.

Couscous: A nutty-flavored, quick-cooking grain that can be used in place of rice.

Daikon: A large, white, Japanese radish.

Demerara Sugar: Unrefined cane sugar.

Edamame: A green soybean that can be steamed, sautéed, or tossed into soups.

Egg Replacer: Can be a powdered replacer, like the one made by Ener-G, or puréed tofu.

Florida Crystals: A brand of unprocessed sugar.

Galangal: Also known as “Thai ginger.” Similar in taste and appearance to ginger.

Garam Masala: Typically used in Indian food. A blend of cumin, black pepper, cloves, fennel, cardamom,
dried chili, cinnamon, nutmeg, coriander, and other spices.

Herbs de Provence: A mixture of dried herbs from the southern region of France. Normally contains
marjoram, savory, fennel, basil, thyme, and lavender.

Hijiki: Dark-green sea vegetable that needs to be rinsed before cooking.

Kohlrabi: A root vegetable that is similar in taste to cauliflower. To prepare, boil until tender.

Kombu: Seaweed that is often used as a flavoring agent in soups, stews, and chilis and for braising tempeh.

MEAT REPLACEMENTS

Don’t know what to use in place of meat in your favorite recipes? There are now widely available
alternatives to just about every type of meat, including chicken-, pork-, fish-, and beef-style products. Plantbased
meat substitutes have come a long way in both taste and texture since the days of the first veggie
Burger, thanks to the growing popularity of vegetarian diets. Faux meats are most often made from soy or
wheat protein and are available fresh, dried, or frozen.

TOFU:

First used in China around 200 B.C., tofu has long been a staple of Asian cuisine. Tofu soaks up flavors and
is best when marinated for at least 30 minutes or served with a flavorful sauce.
There are two types of tofu that you’ll want to try: fresh, water-packed tofu (always refrigerated) for when
you want the tofu to hold its shape, such as when baking or grilling, and silken tofu, which is packed in
aseptic boxes and usually not refrigerated, for pureing. Try firm or extra-firm tofu for baking, grilling,
sauting, and frying and soft or silken tofu for creamy sauces, desserts, and dressings. Silken tofu is used for
making a heavenly chocolate cream pie but will fall apart if you try to make it into shish kebab. When
baking tofu, cook it in a marinade so it will soak up more flavor. To give tofu a meatier texture, try freezing
it for two to 24 hours and then defrosting it.
Press the water out of the tofu prior to preparing it. Wrap the tofu in a towel and set something heavy on top
of it for at least 20 minutes, and it will be ready for marinades, sauces, freezing, and cooking.

TEMPEH:

This traditional Indonesian food is made from fermented soybeans and other grains. Unlike tofu, which is
made from soybean milk, tempeh contains whole soybeans, making it denser. Because of its density, tempeh
should be braised in a flavorful liquid (see recipe below) for at least one hour prior to cooking. This softens
it up and makes the flavor milder.
After braising, you can dredge the tempeh in flour, corn meal, or a mixture of ground nuts and flour and
panfry it. Then try adding it to a sauce and continue cooking it for an enhanced flavor. PETA’s famous
Tempeh Creole recipe is an example of how satisfying tempeh can be.

SEITAN:

Also known as wheat gluten, seitan is derived from wheat and is a great source of protein. Try seitan as a
chicken substitute in your favorite recipes. We recommend trying Seitan Piccata or Macadamia-Encrusted
Seitan With Mango Broccoli Slaw. You can find seitan at most health food stores. If you are feeling
adventurous, you can make it at home.

WHOLE GRAINS AND LEGUMES

Whole grains are an excellent source of fiber, protein, B vitamins, and zinc. Legumes include pinto beans,
navy beans, kidney beans, garbanzo beans, lentils, peanuts, and black-eyed and split peas. Use beans as a
protein source in salads, soups, stews, and rice dishes. Check out our recipe section for delicious whole grain
and legume recipes.

DAIRY REPLACEMENTS

For every dairy product, there is a cruelty-free alternative. In addition to being more humane than cow’s
milk, soy-, rice-, and nut-based milks and cheeses are generally lower in fat and calories and contain no
cholesterol.

MILK:

Soy, rice, or nut milk can replace cow’s milk in any recipe. Soy and rice milks are available in a variety of
flavors including plain, vanilla, chocolate, and strawberry.

1. For desserts, try using almond, oat, or coconut milk.

2. For whipped cream, try Rich’s brand nondairy whipping cream, beaten until stiff peaks form. You can
find it at most Kosher or specialty baking stores.

3. For buttermilk, combine one cup soy milk and one tablespoon vinegar.

4. Silk brand creamer makes an excellent coffee creamer.

CHEESE:

There are also plenty of convenient alternatives to cheese, such as the following, available at the grocery
store or online.

1. Vegan Gourmet Cheese Alternative by Follow Your Heart brand comes in mozzarella, nacho, Monterey
jack, and cheddar flavors and contains no casein.

2. Tofutti brand makes a wide variety of soy cheeses, including nondairy cream cheese, as well as vegan sour
cream and ice cream.

3. Replace cottage or ricotta cheese with crumbled, seasoned tofu.

4. For parmesan cheese, try Soymage brand vegan parmesan cheese or nutritional yeast flakes.

5. If you cannot find vegan cream cheese, make your own with our recipe.

YOGURT:

Try Silk or Whole Soy brand vegan yogurts alone or in a recipe. You can also make vegan yogurt at home
with our recipe. For a sweeter version, omit the mustard and add sugar or fruit.

ICE CREAM:

There is a wide variety of vegan ice cream available on the market. Try Soy Delicious, Soy or Rice Dream or
Tofutti, brand. If you’re feeling adventurous, check out our vegan ice cream recipe to find out how to make
homemade nondairy ice cream.

EGG REPLACEMENTS

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs. Ener-G Egg
Replacer is a reliable egg substitute for use in baking. It is available at health food stores and most grocery
stores.

TOFU:

Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace
one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff
up like eggs, it does create a texture that is perfect for “eggy” dishes.
Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles.

BAKED GOODS:

Try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked
desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the
other flavors in the dessert.

EGG REPLACEMENT OPTIONS

1. one egg = two tablespoons of potato starch.

2. one egg = 1/4 cup of mashed potatoes.

3. one egg = 1/4 cup of canned pumpkin or squash.

4. one egg = 1/4 cup of puréed prunes.

5. one egg = two tablespoons of water + one tablespoon of oil + two teaspoons of baking powder.

6. one egg = one tablespoon of ground flax seed simmered in three tablespoons of water.

7. one egg white = one tablespoon of plain agar powder dissolved in one tablespoon of water, whipped,
chilled, and whipped again.

EGG REPLACEMENT TIPS

1. If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same
function (i.e., binding or leavening).

2. Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very
difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.

3. When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished
product.

4. Be sure to use plain tofu, not seasoned or baked, as a replacer.

5. Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the
perfect substitute for eggs in these applications.

6. If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 teaspoon
of baking powder. Fruit purées tend to make the final product denser than the original recipe.

7. If you’re looking for an egg replacer that binds, try adding two to three tablespoons of any of the
following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes,
mashed sweet potatoes, instant potato flakes, or 1/4 cup of tofu puréed with one tablespoon of flour.

GELATIN ALTERNATIVE

AGAR-AGAR:

This flavorless gelling agent, derived from cooked and pressed seaweed, is available flaked, powdered, or in
bars. For best results, grind the agar-agar in a coffee grinder or food processor and then cook it, stirring it
regularly until it dissolves. When used in a recipe, agar-agar sets in about an hour and doesn’t require
refrigeration to gel. For a firmer gel, add more agar-agar, and for a softer gel, add more liquid. And don’t
worry if you don’t get it right the first time. You can fix a faux pas simply by reheating the gel. Here’s a
general guide on how to use agar in recipes:

1. Substitute powdered agar-agar for gelatin using equal amounts.

2. One tablespoon of agar-agar flakes is equal to one teaspoon of agar-agar powder.

3. Set 2 cups of liquid using two teaspoons of agar-agar powder, two tablespoons of agar-agar flakes, or one
bar.

4. Keep in mind that highly acidic ingredients, such as lemons, strawberries, oranges, and other citrus fruits,
may require more agar-agar than the recipe calls for. Also, enzymes in fresh mangoes, papaya, and
pineapple break down the gelling ability of the agar-agar so that it will not set. Cooking these fruits before
adding them to a recipe, however, neutralizes the enzymes so that the agar-agar can set.

CARRAGEEN:

Also known as Irish moss, this seaweed, found in coastal waters near Ireland, France, and North America, is
best when used for making softer gels and puddings. To prepare carrageen, rinse it thoroughly, and then
soak it in water until it swells. Add the carrageen to the liquid you want to set, boil for 10 minutes, and
remove the carrageen. One ounce of carrageen will gel 1 cup of liquid.

KOSHER GELATIN:

Many kosher gelatins are vegan. Try Lieber’s unflavored gel, Carmel’s unsweetened gel, KoJel’s unflavored
gel, and Hain Superfruits.

Agar-Agar Recipes

COCONUT ICE CREAM

Servings: 1 Quart

INGREDIENTS

three 14 ounce cans of coconut milk

two tablespoons of agar-agar flakes

three vanilla beans

1/8 teaspoon of sea salt

one tablespoon of vanilla extract

one cup of maple syrup

two tablespoons of melted coconut oil

INSTRUCTIONS

1. In a medium saucepan, use a wire whisk to combine the coconut
milk, agar-agar, vanilla beans, and sea salt.

2. Bring to a simmer, cover, and cook over medium-low heat until
the agar-agar is completely dissolved, stirring often.

3. Remove from the heat and discard the vanilla beans.

4. Stir in the vanilla extract and the maple syrup.

5. Pour into a shallow pan and cool in the refrigerator for
approximately twenty-five minutes, or until firm.

6. In a blender, combine small amounts of the milk mixture and
the coconut oil until creamy.

7. Repeat until the remaining milk mixture and oil have been
blended.

8. Pour into a bowl and stir, adding additional maple syrup and
vanilla if desired.

9. Pour into an ice-cream machine and churn until firm.

NOTE:

Agar-Agar: Sea vegetable that can be used in place of gelatin in many recipes.

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