Veganism can be scary.

“What about the bubbly cheese on my pizza?”

“What about my protein intake” (we see you, sporty spices) 

“What can I even eat?!”

Even Bert admitted to having some of these concerns. Luckily, there is an answer to all of these questions. And the answer…Is a list of ingredients to stock your kitchen with. Getting just a few basics in the house will help weather any plant-based-infused panic attack. (And if that doesn’t help, a visit to Hektor usually will.) 

Because supermarket aisles can be triggering, overwhelming, and outright annoying, we decided to make things easier for you. Here is our veganism 101 cheat sheet! 

Plant-based dairy

Milk

Figuring out which plant-based milk to use is something of an epic quest.

The options have become plentiful in most countries over the past few years, making it even more difficult. 

If you’re of the adventurous kind, go crazy. Try all of them. Pea-based, pistachio-based, soy, oat, and almond milk…Give all of them a go and choose your favourite player. 

If you’re more of the “ain’t nobody got time for that” type, here’s a quick guide.

For savoury recipes (like bechamel, hollandaise sauce, etc.): always, always. And once more, for the people in the back: always. Go with unsweetened milk. If the package doesn’t say “unsweetened”, you’re doing it wrong.
We have a soft spot for oat milk (creamy and neutral) and almond milk (thinner), as they are slightly more neutral than soy milk. But again, any unsweetened plant-based milk will do. As will any brand. 

For sweet recipes: the choice is yours. Depending on the specifics of the recipe, you can go with unsweetened milk, and rely on the sweeteners in the recipe. Or, if you’re in need of some extra sweet comfort, you can opt for the sweetened variant. 

For desserts, oat milk is generally a solid choice, due to its creaminess and neutral flavour. Almond milk is also just fine, but might not fully give the richness you would expect from a sweet dish. For that extra creamy touch: use barista milk.

We wouldn’t go as far as saying that soy milk is plant-based milk’s stepmother. But some people can find the bean taste too overwhelming, so tread carefully. 

For coffee

We could write an entire zine about coffee. But let’s stick to the basics. The best baristas in the world choose oat milk for lattes and cappuccinos. It froths well, it’s creamy, it’s naturally sweet…It’s all you need, really.

At Hektor, lattes are prepared with love and “Oatly” barista milk. That tells you all you should know. 

Cheese

Cheese is a delicate topic. Some argue vegan cheese just doesn’t cut it. We disagree.
Arguably, there is a lot of crap in the vegan dairy section in the supermarket. 

However, using simple ingredients like tofu, cashews, almonds nutritional yeast, cornstarch, tapioca flour…You can make your very own vegan cheese. Whether you like it bubbly, creamy, or crumbly, anything is possible. 

Tofu becomes ricotta. Cornstarch becomes mozzarella. Cashew nuts become parmesan cheese. The vegan cheese world is your oyster!

Dry ingredients

Cornstarch

Cornstarch is somewhat of a magical product, we believe. It’s commonly known as a thickener for sauces or gravies, but in a vegan kitchen, it’s your texture master. 

If you coat your (drained) tofu in cornstarch, your tofu becomes extra crunchy. 

If you mix cornstarch with potato starch (and a few more ingredients), you get the ultimate stretchy vegan cheese you are looking for. 

In baked goods, cornstarch can act as binder, replacing your eggs.

If that isn’t enough to make you run to the store, we don’t know what is. 

Nutritional yeast

One of the most unmissable ingredients in your vegan pantry is exactly this. Sometimes referred to as “nooch”, this dry gold will give your dishes a cheesy flavour. Without the dairy, obviously.

It looks like yellow-ish snowflakes that you can eat, with the added bonus of being a complete protein on its own (again, we see you, bodybuilders and athletes).

Some “regular” supermarkets have joined our nooch hype train, but if your local one has not, you can find it in the biomarket, or online. Attention, celiacs! Not all nooch is gluten-free, so don't forget to check the label. 

Herbs herbs herbs

Whether or not you choose a plant-based life, herbs are essential. We believe bland food is a crime that should never be committed. Keep your pantry stocked with a bunch of herbs at all times. We recommend you become close friends with curcuma (or turmeric), black himalaya salt, garlic powder, onion powder, basil, oregano, rosemary, thyme…Anything you can get your hands on, basically. But the first few will be of great help when creating cheese- or egg-like dishes. 

Bulking up: plant-based protein 

Tofu

Some would argue that tofu “is not for everyone”. We absolutely disagree. It’s the most versatile, affordable, and satisfying plant-based protein source out there. On its own, it’s quite unremarkable. But girl. It will absorb any flavour you throw at it. There are few basic rules when it comes to tofu.

Tofu comes in different textures: firm and silken. Silken tofu is your go-to for desserts, smoothies, creamy sauces. Firm tofu is your friend when you’re looking to fry sh*t.

Draining. Tofu is packed in water. If you don’t drain it, the water will not only affect the texture (making it soggy rather than crispy – doesn’t sound sexy, does it?), but also less likely to absorb the flavours you have so carefully crafted. 

You can drain tofu with a tofu press, or by placing it between two plates and kitchen towels, with some heavy items on top. You call it DIY, we call it scruffy and effective. 

Or cooking. You can also choose to cook your tofu prior to marinading it. Bring a pot of salted water to boil and cook the tofu for a couple of minutes. For sure it will absorb any delicious marinade you’ve made a lot better afterwards!

Seitan

Another plant-based superfood, but this one is literally not for everyone, as it is made entirely from gluten. The gluten gives it a chewy, meaty texture, that you cannot quite create with tofu. It makes for very tasty chicken-like nuggets and stews.

There are many ways to make seitan from scratch, with slightly different outcomes. A quick internet search will quickly leave you overwhelmed. Our "Tomatoes at the heart” zine covers a seitan recipe we like. Just so you know. You can also buy pre-made seitan in the bio market, or in some supermarkets. 

As with tofu, seitan has a neutral flavour. So don’t take it easy on the marinade and the herbs!

Tempeh

The last of the plant-based holy trinity when it comes to meat replacements. Often forgotten, yet unrightfully so. Tempeh is tofu's quirky cousin. The cousin who bought a granja on a volcanic island to become a farmer, chef, hotelier and animal shelter. .

You can either make it yourself (we might even tell you how in another zine) or buy it in your local store. At its base are fermented soybeans, which only means one thing: flavour bomb!

As with tofu, tempeh needs a little love before it shows its true colours. Steam or boil it before marinating it with whatever fits your mood: soy sauce, maple syrup, garlic, smoked paprika…Let your inspiration run as free as Felipe, Hektor's house duck. 

Want it crispy? Pan-fry or air-fry. Want it juicy? Bake or simmer in a sauce. Crumble it for a mince-like texture, cube it for stir-fries, or slice it for a tempeh bacon moment. The options are endless.

Store-bought fake meats

Compared to roughly 15 years ago, the plant-based offering in the supermarket is wildly extensive. Some of them are even quite nice and not too heavy on the chemicals. You don’t always have the time (nor the willpower) to rub your tofu or seitan, and we understand. In that case, grabbing something readily made works just as well. 

Make it sweet

We hate to be the ones telling you this, but honey, is, in fact, not plant-based. With the bees and all that. 

Luckily, there are more alternatives than you would even deem possible, and all of them will make your tastebuds sing. We have your coconut sugar, for a caramel-like depth. Your maple syrup, for that fuzzy, warm, Canadian feeling. Date syrup, if you are looking for a bit of a fruity twist. And agave syrup, if you are looking for something light and neutral to add to your drinks or baked goods. 

And just like that…You’ve decimated animal cruelty in your pantry. 

Happy cooking!