Nutritional Information per person Convert per 100g
|Saturated Fats||21 g||104.7%|
|Carbohydrates (inc.dietary fiber)||49 g||18.1%|
|Protein (albumin)||6.6 g||13.2%|
|Cooking Salt (Na:85.6 mg)||217 mg||9.1%|
|Essential Nutrients per person with %-share Daily Requirement at 2000 kcal|
|Min||Manganese, Mn||1.2 mg||62.0%|
|Min||Copper, Cu||0.44 mg||44.0%|
|Prot||Tryptophan (Trp, W)||0.08 g||31.0%|
|Prot||Threonine (Thr, T)||0.22 g||24.0%|
|Elem||Phosphorus, P||162 mg||23.0%|
|Min||Selenium, Se||13 µg||23.0%|
|Elem||Potassium, K||422 mg||21.0%|
|Min||Iron, Fe||2.8 mg||20.0%|
|Elem||Magnesium, Mg||70 mg||19.0%|
|Prot||Isoleucine (Ile, I)||0.24 g||19.0%|
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
|Folate, as the active form of folic acid (née vitamin B9 and||37 µg||19.0%|
|Pantothenic acid (vitamin B5)||0.74 mg||12.0%|
|Vitamin B6 (pyridoxine)||0.16 mg||11.0%|
|Thiamine (vitamin B1)||0.10 mg||9.0%|
|Niacin (née vitamin B3)||1.3 mg||8.0%|
|Riboflavin (vitamin B2)||0.10 mg||7.0%|
|Vitamin K||4.0 µg||5.0%|
|Vitamin C (ascorbic acid)||2.3 mg||3.0%|
|Vitamin E, as a-TEs||0.29 mg||2.0%|
|Biotin (ex vitamin B7, H)||0.76 µg||2.0%|
|For the coconut milk tapioca pudding|
|150 ml||(5.4 oz)|
|250 ml||(9.1 oz)|
|4 tbsp||(1.3 oz)|
|4 tbsp||(1.3 oz)|
|2 tbsp||(0.56 oz)|
For the coconut milk tapioca pudding
Combine the coconut milk with the soy milk and sugar in a saucepan. Turn the heat to medium.
If you don’t have any fresh coconut milk available, you can also use the canned variety.
If you top your pudding with sweet fruits or berries, you won’t have to add any sugar to this recipe.
When the sugar has dissolved, add the tapioca and coconut and mix. Leave to cook for the tapioca to thicken.
Topping and serving
Divide between the required number of ramekins or bowls. Can be eaten warm or cold.
Topping: For an extra special dessert, top with a few pieces of fresh fruit (e.g., mangoes, kiwi, or oranges) just before serving.
Vegan Bible offers an abundance of creative, international dishes. No matter if you are new to veganism or a veteran, this is the perfect cookbook for you.
OverviewVegan Bible is strictly a cookbook. The author deliberately (or intentionally) leaves out detailed introductions to chapters or in-depth information about the topic of a vegan diet. But you will discover the diversity of vegan cuisine and find recipes for every occasion.
SummaryMarie Laforêt has assembled such a large number of recipes in Vegan Bible that it will be easy for you to find a recipe to suit any occasion. The international recipes in this book include a variety of ingredients, some of which may be new to the average cook. For example, grains include the familiar couscous, quinoa, millet, and buckwheat as well as lesser-known grains such as amaranth and einkorn wheat. Many recipes use soy products such as tofu or soy milk, or other alternatives like seitan. It is worth noting that the author uses homemade seitan rather than purchasing a commercial variety.
She uses fresh ingredients, while occasionally falling back on canned legumes to save time. Most of the recipes are straight-forward and uncomplicated, with symbols indicating whether a recipe is quick, easy, or economical, but for planning purposes it would be nice if the preparation times were included.
The sheer volume of recipes precludes photos from being included with every dish. Those recipes that have photos also usually include step-by-step illustrations. The nutritional value of the dishes can be increased by reducing the amounts of oil or sweetener used, something that is up to each individual according to their taste.
Vegan Bible is an excellent and comprehensive resource that includes plenty of recipe ideas for both new and experienced vegans.
Vegan Bible is published in English by Grub Street and available on Amazon. The book was originally published in French. Marie Laforêt has also published several other cookbooks in French.
About the authorMarie Laforêt is French, loves vegetables and plants, and is a passionate defender of ethical veganism. She shares her experience and love of healthy, delicious cooking on her blog, 100vegetal.com. As a a talented photographer, she uses her own photos to accompany her recipes.
ContentsIn the opening section, she explains some basic concepts such as vegetarians, dietary vegans, and ethical vegans. The reader will learn what to look for when purchasing vegan ingredients and where animal products may be hidden —, and there is also a list of recommended kitchen utensils. Detailed information follows about essentials for the vegan kitchen. The section Nutrition Tips for a Balanced Vegan Diet provides information on selected nutrients. The recipes are divided into five chapters:
Each recipe includes symbols indicating whether it is quick, easy, or economical.
Discovering plant-based proteins:
Substituting dairy products and eggs:
Cooking for every occasion:
An alphabetically sorted recipe index is included in the back of the book.
Book review by Dr. med. vet. Inke Weissenborn
This coconut milk tapioca pudding with brown sugar can be prepared quickly, and for variety you might try adding your favorite fresh fruits or berries.
Coconut milk: Coconut milk shouldn’t be confused with coconut water, which is the liquid found inside young coconuts. Instead, coconut milk is a mixture of coconut meat and regular drinking water that you can easily make.
Tapioca: Tapioca is a neutral-tasting starch that is extracted from dried cassava root. It is sold commercially in the form of dried flakes or pearls (pearl tapioca). The latter has become well known thanks to its use in bubble teas (pearl milk tea or boba). Pearl tapioca is the main kind of tapioca used in preparing desserts.
Making your own coconut milk: For 200 ml of coconut milk, purée 15–20 grams of coconut butter and 200 ml lukewarm water in a high-speed blender. Alternatively, you can use shredded coconut. If you choose to do so, pour 200 ml boiling water on top of about 50–60 g shredded coconut and let stand 10–15 minutes. Then process in a blender or using an immersion blender and strain before using.
Additional flavors: Add spices such as vanilla or cinnamon to the coconut and soy milk mixture before you add the pearl tapioca. Mix well. Alternatively, you can scrape the seeds out of a vanilla bean pod, bring the bean pod to a boil together with the coconut and soy milk mixture, remove, and then add the seeds to the mixture before the pearl tapioca are added.
If you would prefer a spicy variation, you can experiment with using a little chili powder or fresh chili peppers. If you are using fresh chili peppers, you should know that the more seeds they contain, the spicier the dish will be in the end. If you bring the chili peppers to a boil in the coconut and soy milk mixture, the level of spiciness will increase since the heat causes more of the spicy substances to be released. However, this method also allows the spiciness to be more homogenous.