Friends of Animals Vegan Starter Guide

8/14/2019 Friends of Animals Vegan Starter Guide

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In this booklet, we explore some o the

many reasons people choose a vegan

way o lie. We also oer inormation,

recipes, and resources that have helped us

to enjoy our lives as vegans. As an organi-

zation o people devoted to ending the

exploitation o animals, we at Friends o

Animals believe that it is our responsibil-

ity to cultivate in our personal lives what

we would like to see in the world around

us. We are people o various ages, ethnici-

ties, upbringings, and proessional back-

grounds, with a variety o ideas to help new

and aspiring vegans embark on the journey

with condence.

Much o our knowledge, in turn, comes

rom people who have lived as vegetar-ians beore us. Ater all, our societys recent

interest in veganism is a resh perspective

on concepts that people in some cultures

have long understood: that egg, esh, and

dairy consumption can be hazardous to the

human body and to our environment; and

most signicant o all in terms o human-

itys ethical evolution animal-basedagriculture is an unjust treatment o other

conscious beings.

What Is a Vegan and

What Is a VegetarIan?

Vegetarianism is commonly dened as a

plant-based diet. Many sel-dened veg-

etarians use dairy products, eggs, honey,

and leather; some eat sh and birds. But

o course, dairy products, birds, and birds

eggs are not plant-based oods, and there-

ore vegans avoid them. Vegans also steer

clear o leather, down, ur, honey, wool, silk,

and other animal by-products.

The term vegan (pronounced VEE-guhn)

was coined in the 90s by Vegan Society

ounding members Donald Watson and

Elsie Shrigley, who derived it rom the rst

three and last two letters o vegetarian

because veganism starts with vegetarian-

ism and carries it through to its logical con-

clusion. While vegetarianism may describe

a diet, veganism embodies a liestyle. We

share a commitment to live as harmoni-

ously with the planet and all its inhabitants

as possible.

VeganIsm for the anImals

Every year, to satisy our hunger, billions o

animals suer terribly and die unnecessar-

ily. As George Monbiot wrote in The Guard-

ian, [w]hen you see the inside o a turkeybroilerhouse, you begin to entertain grave

doubts about European civilization.

Human beings create unspeakable mis-

ery wherever we turn other animals into

consumer goods. To process living, eeling

beings into ood or an entire society means

that most o the industry will be made

up o actory arms. During much o theirlives, nonhuman animals are treated much

the way companies would treat any other

object in an assembly line. These animals

will live in cramped conditions, vulnerable

to disease, injury, and immense stress, caus-

ing owners to attempt to solve problems

with vast quantities o antibiotics. Factory

armers oten mutilate animals to make

them more docile. The routine mutilations

are severe, and usually perormed without

any pain relie. In many cases, the shock o

mutilation alone kills the animals.

The animals are conceived through a

variety o articial or orced insemination

techniques, and the young are routinely

Thinking of going vegan?W w m a,

a wa ma a m?


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taken away rom their amilies and isolated.

In the case o a number o animals pro-

cessed or human consumption, males are

killed en masse early in lie because they

will be unable to provide dairy products or

give birth as adults.

Animals are transported in horric condi-

tions, ater being intimidated and orced

sometimes with electric prods or beatings

to move quickly during loading. Many

develop shipping ever en route to their

nal destinations. Slaughterhouse condi-

tions are inamous. Poorly paid workers,

desensitized to the suering and terror that

surrounds them, do not always ensure ani-

mals are stunned beore slaughter. Sadism

in these workplaces is not uncommon.

Even where these atrocious condi-tions are improved, as in the case o arms

which purport to oer humanely-raised

or ree-range animals or meat, the over-

all conditions and the ates o the animals

still depend on the whims and the wallets

o human shoppers, to whom the animals

are, in the end, nothing more than a prod-

uct. The animals eventually wind up acingthe shock and trauma o transport to the

same miserable slaughterhouses as their

counterparts in actory arms. And arms

supplying the gourmet mar-

ket as well as the ast-ood

market have been known

to exploit workers oten

socially isolated migrants

to get the biggest return on

their investments.

daIry Products

Through genetic manipulation,

growth hormones, and intensive

production techniques, dairy cows

are orced to produce ospring each year

until they are simply used up. So that they

will continually produce milk, dairy cows

endure repeated pregnancies. Cheese and

milk represent tremendous suering, and

there is no reason to think it is less than that

which goes into the processing o esh.

The dairy industry is inseparable rom

the sale o veal. When a dairy cow gives

birth to a male cal, the armer takes the cal

rom his mother and places the newborn in

a wooden stall. Here the cal lives virtually

immobile, so he cannot develop muscles. In

the interest o keeping his esh pale, he will

remain on an iron-decient diet until his

lie is taken at the tender age o about our

months. The eating o cheese results in the

production o veal whether the cheeseconsumer has renounced veal or not. I

every time we gaze into the dairy case we

reminded ourselves to imagine looking

into a veal crate, we would gain a sense o

the reality o cheese, cream, and milk. Pic-

turing the veal cal has strengthened the

resolve o many a new vegan to walk away

without buying that cream or cheese.

aquatIc anImals

People might assume sh swim reely until

they get caught; but now that shing indus-

tries have annihilated so many, a shit has

occurred so that about a quarter o all mar-

keted sh and shellsh

grow up in enclosed

ponds. Ironically,

carnivorous aquatic

animals such as shrimp

and salmon eat between

two and our times their

own market weight in wild-

caught sh. Moreover, many o

Human beings create unspeakable misery whereverwe turn other animals into consumer goods.

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the sites being converted into new shrimp

ponds are mangrove swamps, essential to

the wetland ecology because they lter

impurities rom waters.2

To enhance prots, armers crowd the

sh just as they would any other animal.

The stressul environment renders sh vul-

nerable to diseases which could slow their

growth, so attendants eed them antibiot-

ics. Researchers in Denmark have observed

that growth-promoting antibiotic oxytet-

racycline has seeped into the sediment

below the pens, and that antibiotic resis-

tance in sediment bacteria oten show up

near sh arms. Thus the growing reliance

on intensively-raised sh may play a role in

the development o dangerous, antibiotic-

resistant germs.3

Some sh arms have adopted lter sys-

tems, and others are using yeast-based pro-

teins, rather than wild-caught sh, to eed

sustainable stocks o sh. But such eorts

will probably not keep up with the humanappetite or sh. And they do not address

the point that sh suer in connement,

when they are being caught, and when

they are killed.

The report o the British Panel o Inquiry

into Shooting and Angling (the Med-

way Report) demonstrated that sh are

undoubtedly conscious o pain. Speakingo the scientic evidence rom the Uni-

versity o Utrecht, Netherlands, Proessor

Donald Broom o Cambridge University

has observed that sh show the same

responses we show when we suer. Stress

associated with capture may be consid-

ered to be acute.

Psychological stress also aects sh. Dr.

Jonathan Lovell o the Institute o Marine

Studies at the University o Plymouth has

stated: Fish dont have a ve-second mem-

ory. They have a long-term memory.

leather

By-products o the cattle-based industries

comprise more than 0% o an animals

value, and the biggest part o that mon-

etary value is in the hide.5 Toxic waste rom

tanneries increases the incidence o severe

physical health problems or tannery work-

ers and local residents, while causing sig-

nicant environmental damage.6 Some will

correctly point out that even buying syn-

thetic shoes has environmental impact. But

be aware that leather is no more natural

or environmentally riendly than its alterna-

tives. A pair o leather shoes takes between

25 and 50 years to biodegrade longer

than plastic bags and about the same asnylon abric.7

Wool

The idea that taking wool does not harm the

sheep is comorting mythology. In shearing,

speed is o the essence, and accounts o

grisly injuries inicted with shears are com-

mon. During the two months ater shear-ing, cold weather is lie-threatening to the

sheep.

Ewes are increasingly bred to bear twins

or triplets, even though they only have two

teats and can only eed one or two lambs.

Extra lambs are orced to be adopted by

other ewes, who are held by the neck in

stocks or up to three days to prevent rejec-

tion o the newborn lamb. Breeding rams

have their semen extracted by giving them

electrical shocks with a rectal probe. The

others are painully castrated.

Bacteria on the ground oten causes

oot rot, which can become severe enough

to orce sheep to graze on their knees.


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Enclosed housing comes with its own set

o problems: increased danger o joint ill,

E. coli, worms, heat stress, and respiratory

diseases.

The Australian wool industry is the worlds

largest, and breeds sheep with an unnatural

amount o wool. Tails are removed because

ies lay eggs under them, enabling mag-

gots to eed on the living sheep. Tail dock-

ing causes pain and distress, which may be

detected by alterations in posture and activ-

ity, and by changed levels o cortisol in the

blood. Another procedure, mulesing, is also

used. Farmers carve strips o esh rom the

sheeps hindquarters, ostensibly to smooth

the skin and make it less hospitable to ies.Mulesing may kill more sheep than it saves,

but it continues. Ater mulesing, lambs can

be seen writhing over the ground on their

sides, trying to escape the pain.

Once sheep grow unproductive, they

are shipped o to slaughter. Severe stress

on the day o slaughter is oten associated

with transportation, with all o its crowd-ing, hunger, thirst and exhaustion. Millions

o sheep each year are orced on overseas

journeys which about 7% survive only

to be killed ater their arrival.8

sIlk and Products

derIVed from Bees

Vegans consciously strive to avoid com-

modiying any sentient lie, so they gener-

ally avoid silk and products derived rom

bees.

The silkworm produces a fne thread by

making a fgure-eight movement some

300,000 times over several days, construct-

ing a cocoon to inhabit or sleeping. Ater

this the pupa begins the sixteen days which

would normally result in transormation to

a winged moth. The pupa would normally

begin to secrete an alkali that opens the

cocoon ruining someones uture silk suit.

So, as the cocoons take shape, the pupae

are killed by heat: immersed in boiling water,

oven-dried, electrocuted or microwaved.

Bees have intricate neurological systems

and use a complex orm o communication,

but they usually get attention only or the

consumer goods they can be made to pro-

duce: honey, beeswax, propolis, bee pollen,

royal jelly, and venom.

Bees make honey rom the

nectar o owers, then storeit to eat in winter. Beeswax

pours rom the bees under-

belly glands; the bees use their mouths to

shape the substance into combs, creating

a oundation or the hive. Humans seek the

wax or cosmetics, pharmaceuticals, pol-

ishes, and candles. Royal jelly, a blend o

secretions rom worker bees, nourishes thequeen bee throughout her lie. Some peo-

ple believe it has youth-preserving qualities.

Bee venom, sought or medicinal purposes,

is collected by placing an electried mem-

brane in ront o the hive. When the bees y

into it, the shock impels them to sting the

membrane, thus depositing the venom.

Honeybees are shaken rom their hives,

or removed with blasts o air. They may

have their legs and wings clipped o to

keep them rom ying away. Queens, arti-

cially inseminated with sperm rom decapi-

tated bees, will only be allowed to live two

years in a arm. A ree-living queen lives or

about ve years.9

Within as little as 10 years, the worldwill be faced with a choice: arable farming either

continues to feed the worlds animals or it continuesto feed the worlds people.

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VeganIsm for

your health

Well-planned vegan diets

are appropriate or every-

one, including during

pregnancy and lactation;

and veganism promotes

healthy growth in inants,

children, and adoles-

cents.10 Whats more, the

milk o vegetarian mothers

contains substantially ewer residues rom

pesticides and other toxic chemicals.

According to The American Dietetic Asso-

ciation, [s]cientic data suggest positive

relationships between a vegetarian diet

and reduced risk or several chronic degen-

erative diseases and conditions, including

obesity, coronary artery disease, hyperten-

sion, diabetes mellitus, and some types o

cancer.2 Not only is the death rate rom

coronary artery disease lower in vegetar-

ians than in nonvegetarians,3 but vegetar-ian diets have also been successul in arrest-

ing coronary artery disease. Vegetarians

also have relatively low incidence o lung

and colorectal cancer, due to their dietary

emphasis on ruits and vegetables.5

One o the many benets o being

vegan is avoiding the secondary ingestion

o antibiotics. As armers continue to relyheavily on antibiotics to keep diseases at

bay, bacteria adapt. The pathogen Salmo-

nella typhimurium emerged worldwide in

the 980s, appearing in animals on arms,

spreading even to sea birds. Its resistance to

many drugs rapidly posed a serious prob-

lem to the U.S. Department o Agriculture.6

When antibiotic treatments stop working, a

simple case o ood poisoning can kill.7

VeganIsm for the Planet

and all of Its PeoPle

Conscientious people might turn the au-

cet o while brushing their teeth, or add

a brick to the toilet tank to ush less water.

These eorts may save

a ew thousand gallons

annually, but eating a

single bee dinner may

undo all that eort.8

Aquiers are running

dry worldwide, largely

because o abstraction

by armers.9 And then

there is the pollution.

The Environmental Pro-

tection Agency reports that animal wastes

pollute U.S. waterways more than all other

industrial sources combined.

Animals used in agriculture now outnum-

ber human beings three to one.20 Already

they consume hal the worlds grain, and

their numbers continue to grow almost

exponentially.2 Feeding grain to other

animals who only exist to be slaughtered

causes an enormous waste o resources

on a planet teeming with malnourished

people. Ten acres growing soybeans canprovide protein or sixty people, ten acres

supporting grazing cattle can provide or

only two people.22 Thus it would be impos-

sible or everyone in the world to eat the

average Western diet; there is simply not

enough land. Sending money abroad or

amine relie as we continue to eat animal

products is shortsighted, and ignores theunderlying causes o starvation.

As George Monbiot recently wrote in The

Guardian,

Within as little as 10 years, the world

will be faced with a choice: arable farm-

ing either continues to feed the worlds

animals or it continues to feed the worlds

people. It cannot do both.23

Monbiot adds an important point: vege-

tarians who continue to consume milk and

eggs scarcely reduce their impact. Even i

everyone who now eats bee were to eat

cheese instead, this would merely delay

the global amine. As both dairy cattle and

poultry are oten ed with shmeal . . . it


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might, in one respect, even accelerate it.

Monbiot concludes by describing the

vegan diet as the only ethical response to

what is arguably the worlds most urgent

social justice issue.

deBunkIng the myths

Myth: A vegAn diet MightlAck protein, iron, AndcAlciuM.

Many people assume that protein and iron

must come rom meat, and calcium must

come rom milk. The National Cattlemens

Bee Association and the Dairy Council

have spent vast nancial resources promot-

ing those ideas.

Protein: Most North Americans already get

more than enough protein, and more isnt

necessarily better even or athletes such

as bodybuilders. A diet with a variety o

grains, vegetables, and adequate calories

should provide enough protein. Tempeh,

seitan (wheat gluten), soybeans, lentils,beans, and tou are excellent sources. Broc-

coli has more protein, ounce or ounce,

than any meat.

Iron: Vegetarians have no greater suscep-

tibility to iron deciency than meat-eaters

have. Dark green, leay vegetables and

beans or lentils are all excellent sources

o iron. Iron also stars in blackstrap molas-ses, tou, prune juice, bulgur wheat, dried

apricots, raisins, cashews, gs, and ortied

cereals.

Calcium: In the United States, the average

persons consumption o dairy products

ranks relatively high, and this region has

one o the highest rates o osteoporosis

as well.2 The actual cause o osteoporosis

in western countries might be too much

animal protein. This is because increased

protein consumption stimulates calcium

excretion through the urine.25

Plant oods provide a sae source o cal-

cium or every stage o lie. Dark greens, as

well as molasses, almonds, sesame seeds,

and sunower seeds, are long known to

provide calcium that the body can readily

absorb. Dietary calcium supplements are

not advised or vegans unless one does not

meet calcium requirements rom ood.26

Most readers will not have degrees in

nutrition or medicine, and we do not urge

our members to guarantee to riends and

amily that all studies will always publish

identical results; it bears mentioning that

contradictory studies seem to be a hallmark

o science. The main point to remember is

that whole cultures have lived without meat

or dairy products or centuries, so it should

come as no surprise that a plant-based diet

oers all the nutrients you need.

Myth: you hAve to do Allthis coMplicAted proteincoMbining if you Are A vegAn.

Eating a variety o plant-based oods en-

sures ingestion o the required amino acids.

According to the American Dietetic Associa-tion, complementary proteins do not need

to be consumed at the same time.27

Myth: vegAns MissessentiAl vitAMins.

The vegan diets only special vitamin con-

cern involves B-2. Fortunately, when

used to ortiy oods, this vitamin is gener-ally synthetic or ungal in origin. Fortied

oods, many brands o nutritional yeast and

soy milks, and some soy analogues (mock

meats) provide this nutrient. Vegetarian

children should include a variety o zinc-

rich oods in their diets, such

as whole-grain pasta, beans,

ortied cereals, and pea-

nut butter.28

Vitamin D is no more

o a problem or veg-

ans than or others.

Sunlight exposure,

not diet, is the

major actor

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aecting vitamin D status. Sun exposure to

hands, arms, and ace or 5 to 5 minutes

per day is considered adequate to provide

su cient amounts o vitamin D. People

with dark skin, people living at extreme

latitudes, and those in smoggy areas may

need increased exposure.29

I you do take extra vitamin D on your

physicians advice, note that not all vita-

min D supplements are vegan. Vitamin D-2

is vegan; its ergocalcierol, derived rom

yeast. D-3 is cholecalcierol, derived rom

lanolin (a sheep-derived oil) or sh. Calcium

supplements can include vitamin D-2 or D-

3, and one has to be on guard to avoid cho-

lecalcierol, despite the vegetarian label.

High-quality vegan vitamin and

mineral supplements are available or

adults and children rom Freeda (toll

ree at .800.777.3737) and Kid Bear

(.805.566.273). Free vitamin samples are

oered at the time o this writing by request

at [email protected].

Myth: you cAnt beA vegAn And An Athlete.

In 982, while training or the Iron Triath-

lon, Ruth Heidrich was diagnosed with

breast cancer. It was a shock I was the

healthiest person I knew. When Heidrich

continued her training, one doctor warned,orget it, youre a cancer patient.

Ruth Heidrich didnt listen. I changed my

diet, became a strict vegetarian, Heidrich

says. My cholesterol went rom 236 to 60

in 2 days. Eventually it got down to 27.

And there were all these other benets. I

was running aster and enjoying it more.

And she beat cancer. It led to my philoso-

phy: You can do anything you

want.

Heidrich, now in her late sixties, has actu-

ally increased the amount o races she does

each year.30

Myth: Without leAther,ill be bArefoot.

Canvas, hemp, synthetics, and organic cot-

ton are all animal-riendly shoe and cloth-

ing options. You can nd inexpensive syn-

thetic shoes at Payless and large discount

chain stores, but keep in mind that low

prices oten reect the wages, working

conditions, and environmental standards

o the manuacturing sites.

Myth: it is too expensiveto be vegAn.

Oten, a plant-based diet is less expensive

than a meat-based diet. While there are

many expensive packaged vegetarian

oods, staples such as potatoes, rice, beans,

corn, and pasta are amously aordable.

Recall, too, that the dierence in cho-lesterol concentrations suggest that the

incidence o coronary heart disease may be

2% lower in people who avoid esh oods

or lie, and 57% lower in lielong vegans than

in omnivores.3 Hows that or potential sav-

ings on your medical bills?

Myth: vegAns cAntfind Anything to eAtWhen they go out.

Vegans can graciously accept meal invi-

tations. It helps to let the host know in

advance that you are a vegan, and your host

might be especially grateul i you oer to

bring a dish that everyone can enjoy. Look

orward to amily gatherings and cookouts

as opportunities to share new recipes with

people who might not otherwise try them.

Your best bet, o course, is to host the

gathering yoursel. People love invitations

to parties. For your generous riends who

insist on contributing something to the

event, you might suggest a special bever-


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age, a green salad, or, or estive but simple

hors doeuvres, cut celery with peanut but-

ter spread in the hollows. Many people know

how to make traditional hommus simply

a mix o crushed chickpeas, sesame tahini,

lemon juice, and garlic which can be

served with bagel crisps or any at bread.

And as or restaurants, vegetarian and

vegan meals have become more and more

popular with ches. Many restaurants serv-

ing international cuisines such as Chi-

nese, South Indian, Italian, Thai, Ethiopian,

and Mexican eature traditional vegetar-

ian dishes. Supporting local international

restaurants is a great way to delight your

palate, reresh your creative spirit, and meet

people rom various regions o the planet.

Myth: eAting MeAtis A trAdition.

Many o historys mistakes have been justi-

ed by citing tradition. Inequality, slavery,

and war have all been deended in this way.Vegans decline to uphold a tradition o treat-

ing nonhuman animals as mere objects.

A variation on this myth is that eating

meat is natural or human beings. But are

hormones, antibiotics, toxins, and pollut-

ants natural? Heart disease, strokes, and

diabetes might be deemed natural in North

American and European countries, butsuch diseases are not taken or granted in

regions where a plant-based diet prevails.

Myth: it is difficult to findAnything vegAn Where i live.

Vegan ood abounds in most areas o the

world. From salads to pasta to peanut but-

ter and jelly sandwiches, many common

oods are already vegan. In towns o all

sizes, regular grocers typically oer staples

such as grains, beans, ruits, nuts, and veg-

etables. And restaurants such as the Spiral

Diner in Texas show a promising trend:

Vegan eateries can ourish in seemingly

unlikely locales. Small, ethical businesses

are important to support. They need loyal

customers i they are to survive and thrive

in a culture all too welcoming to massive

ast-ood chains.

No vegan selections on the menu? Do

not despair. Nearly all restaurants will mod-

iy dishes or make something special to

satisy your request. Unless the restaurant

is very busy, the che is likely to appreciate

requests or something new and creative.

Mediterranean restaurants oer egg-

plant-, chickpea-, and lentil-based dishes.

(Chickpeas are also known as garbanzo

beans.) Italian restaurants oer meatless

pasta dishes, and the good ones will gladly

supply olive oil with the bread instead o

spreads. Some restaurants use resh pasta

that contains eggs, so you might wish tophone in advance and ask.

West Arican and Ethiopian or Eritrean

restaurants also oer excellent vegetarian

selections. Formerly a province o Ethiopia,

Eritrea became an independent country

in May 993, ollowing a 30-year struggle

or independence. Washington, D.C., has

a number o West Arican and Ethiopian

(now mainly Eritrean) restaurants, the best

ones appearing in the Adams Morgan

district. Although none o them are veg-

etarian, pure vegetarians seek them out or

the outstanding vegetarian combination

plates and other vegan dishes such as the

tou wat. There are also shops that stock the

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spices or home use, as well as reshly made

injeras sot, sourdough at breads that

are olded and used to pick up bites o ood

in place o silverware.

Many suburban areas now boast all-

vegetarian restaurants whose ches artisti-

cally prepare mock sweet-and-sour pork,

sesame chicken, and vegi-duck hot pots in

the Buddhist vegetarian tradition. Indian

restaurants make ery and mild vegetable

curries, stued breads, and intricately sea-soned rice dishes but avoid the yoghurt

and the ghee, a orm o butter. Some coco-

nut chutney contains dairy ingredients;

some doesnt; so youll need to ask.

In time, you will learn which dishes are

likely to contain animal ingredients. For

example, many soups and rice dishes are

made with bee or chicken stock, cannedbeans may contain lard or bacon, salad

dressings may contain anchovies or

cheeses, and Thai and Japanese restaurants

may use sh sauces and sh-derived bonito

seasonings unless asked to omit it.

Vegan culInary tIPs

When you embark on the vegetarian

adventure, a boundless array o avors and

textures awaits you. Yet you can start with

traditional tastes. For example, breakast

can be as simple as a bagel with ruit jam;

cold or hot cereal with soy milk; toast with

peanut butter; hash browns; pancakes or

waf es made with egg replacer and soy or

rice milk; an assortment o resh ruit; grits

or oatmeal with nuts and raisins. There are

several brands o mock breakast sausages

and bacon that taste good, that spare the

animals, and that are easy on your arteries.

Organic olive oil is a simple yet elegant

change rom margarines, which oten con-

tain whey or hydrogenated oils. I you need

a good vegan margarine, check your local

natural ood store. The Earth Balance brand

oers a line o excellent, non-genetically

modied margarines all great or cook-

ing, or or spreading on bread. And most

supermarkets now stock non-dairy alterna-

tives such as rice and nut milks, sorbets, and

non-dairy ice creams. For many convenient

non-dairy substitutions, try Toutti (through

many grocers or www.toutti.com).

I youve come to rely on eggs, youll be

surprised at how simple it is to omit them

and still produce excellent dishes. Cook-

ing without eggs, ater all, is a traditional

art. Many cake recipes in the 9th and early20th centuries, beore the advent o house-

hold rerigeration, did not include eggs.

Some vegan ches use avocados to achieve

a whipped texture, or add 1/4 cup mashed

banana, applesauce, or prune pure or

each egg in the recipe. A simple but excel-

lent (and long-lasting) egg alternative or

recipes is Ener-G Egg Replacer, available atyour health ood shop.

For summer barbeques you might cook

up whole potatoes, then ll them with

corn or beans. Corn on the cob is also deli-

cious on the grill, as are vegetable kabobs.

Fresh pita, black, rye, or Italian bread the

shorter the ingredient list on the package,

the better provide lling complements

to your vegetarian chili or grilled eggplant.

Other popular summer dishes are three-

bean salad or bean and pasta mixes. Vin-

egar-based coleslaw makes a nice side dish.

Bean burritos with vegetarian reried beans

provide an easy lunch option.

To allay apprehension about change,


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you might wish to start with amiliar meals,

substituting meat analogues such as seitan,

tempeh, and baked or marinated tou. Try

texturized vegetable protein (oten marked

as TVP in health ood shops) with stewed

tomatoes and beans or hearty chili dishes.

Use veggie crumbles, links, and patties

instead o meat in your recipes. These prod-

ucts now grace the vegetable sections o

many supermarkets as well as the shelves

o health ood stores. The health ood aisles

popping up in various grocers sell quite

nice boxes o vegetarian chili mix, as well

as zesty middle-eastern tabouli grain salad,

which needs no cooking at all to make a

wonderully healthy and lling meal. (Tip:

stued grape leaves can be made easily by

using this as a lling.) The Fantastic Foods

brand oers reliable grain-based mixes.

Some grocers and health ood shops oer

similar mixes or shoppers to scoop rom

large barrels and enjoy at bulk-ood prices.

To help you enjoy your new adventure,here are some recipes rom our orthcom-

ing cookbook, Dining with Friends: The Art o

North American Vegan Cuisine.

Blueberry Cornmeal Pancakes

ingredients:

1 cup soy milk

1/2 cup water

1 cup whole wheat (or white) pastry our1/2 cup yellow stone-ground cornmeal

1 tsp. non-aluminum baking powder

1/2 tsp. baking soda

1/4 tsp. fne sea salt

1 cup resh or (thawed) rozen blueberries

Canola or saower oil

Maple syrup, jam, applesauce, or resh ruit, or

serving

prepArAtion:

Preheat the oven to 200 degrees.

Put the soy milk and water into a small bowl

and stir until combined. Whisk the our, corn-

meal, baking powder, baking soda, and salt in a

large bowl until combined.

Add the milk mixture and stir to combine, us-

ing as ew strokes as possible so you do not over

mix the batter. Fold in the blueberries. Let sit or

5 minutes to allow the batter to thicken.

Lightly oil a rying pan or griddle and heat

over medium heat. Using a measuring cup, pour

1/4 cupuls o the pancake batter into the hot

pan or onto the hot griddle. Cook until the

pancakes are bubbly on top and the edges areslightly dry, 3 to 4 minutes.

Turn and cook until the pancakes are light

brown on the bottom, about 3 minutes.

Transer the pancakes to a baking sheet and

keep warm in the oven while continuing with

the remaining batter, oiling the pan between

each batch o pancakes.

Serve immediately with maple syrup, jam,

applesauce, or resh ruit.

Source: John Robbins, Author, May All Be Fed:Diet or a New World

Scrambled TouServes 3

ingredients:

1 lb.extra frm tou

2 Tbsp. olive oil

1 onion, diced1 zucchini thinly sliced

red bell pepper, diced

2 cloves o garlic, minced

l tomato, diced

1 tsp. dried basil

2 Tbsp. tamari

1 tsp. ground cumin

tsp. turmeric

A pinch each o cayenne pepper and reshground black pepper

tsp. salt

prepArAtion:

Drain and crumble the tou. In a large skillet,

heat oil, and add tou, onion, zucchini, red pep-

per and garlic. Stir-ry or about 3 minutes.

Add tomato, basil, tamari, cumin, turmeric,

paprika, salt, and black and cayenne pepper.

Serve immediately with resh salsa on the side.

Linguine with Caulifower

and OnionsServes 23

ingredients:

1 head o cauliower

Cold pressed, organic olive oil

11


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1 large onion, Vidalia i possible

1 can (approximately 1 quart) plum tomatoes

Crushed red pepper akes

Salt and black pepper

12 oz. dry linguine, cooked

prepArAtion:

Cut up cauliower into bite-sized orets.Saut in several Tbsp. o olive oil until lightly

browned; then add the chopped onion and

saut the mix until the onion is transparent.

Break tomatoes into mixture and cook about

20 minutes or more over medium heat, adding

black pepper, salt and a pinch o crushed red

pepper akes. Serve over cooked linguine.

Source: Priscilla Feral, President, Friends o Animals

Black Bean and Corn Salad

ingredients:

Dressing:

1/3 cup reshly squeezed lime juice

1/2 cup organic olive oil

1 garlic clove, minced

1 tsp. fne sea salt1/8 tsp. cayenne pepper

Salad:

2 15-oz. cans black beans, rinsed and drained

2 ears corn, kernels cut o the cob, or 1-1/2

cups (thawed) rozen corn

1 avocado, peeled, stone removed, and cut into

1/2-in. pieces

1 small red bell pepper, seeded and cut into

1/2-in. pieces2 medium tomatoes, cut into 1/2-in. pieces

6 green onions, with tops, fnely chopped

1 resh hot chili pepper, seeded and

minced

1/2 cup coarsely chopped resh

cilantro, optional

prepArAtion:

Put the lime juice, olive oil, garlic,

salt, and cayenne in a small jar. Cover with the

lid and shake until the ingredients are well

mixed. In a salad bowl, combine the canned

beans, corn, avocado, bell pepper, tomatoes,

green onions, chili pepper, and cilantro.

Shake the dressing and pour it over the

salad. Stir until well coated. (The salad can be

prepared a ew hours ahead, but dont add the

avocado until serving time. Rerigerate, and

adjust the seasonings beore serving.)

Source: John Robbins, May All Be Fed:Diet or a New World

Blackened Tempeh with

Roasted Red Pepper SauceServes 23

ingredients:

8 oz. package tempeh

Seasoning:

3 cups our

1 tsp. crushed red pepper akes

2 Tbsp. cumin

2 Tbsp. herb mix (such as basil and oregano)

3 Tbsp. paprika

1 Tbsp. chili powder

Pinch sea salt & pepper

1/2 tsp. cayenne

Marinade:

12 oz. resh salsa

1 cup white wine

1/2 Tbsp. garlic

1 cup water

1/2 cup tamari or soy sauce

prepArAtion:

Cut tempeh into thirds. Cut each third in hal

diagonally to orm triangles. Cut each triangle

in hal through the middle, like cutting through

a cake round when making a layer cake. Mari-

nate tempeh or at least six hours, preerably

overnight. Remove tempeh rom marinade and

dredge in seasoning. Pan ry in hot pan with

extra virgin olive oil, using only one Tbsp. Cast

iron skillet works best. Use caution: Turn on ex-

haust an or open a window, it gets smoky. Use

extreme caution when working with hot oils.

Keep lid that fts pan nearby in case pan ares

up. Dont allow children, dogs, or cats anywhere

near the stove.

Serve with Roasted Red Pepper Sauce.

Source: Che Mark Shadle, Its Only Natural Cookbook


13/24

Roasted Red Pepper SauceYields 4 cups

This piquant sauce accompanies the Blackened

Tempeh.

ingredients:

2 Tbsp. olive oil

2 cups roasted red peppers (sold in jars)1 cup onion, diced

1 Tbsp. garlic, minced

1/2 cup water

2 cups peach juice

1/3 cup brown rice syrup

2 Tbsp. arrowroot and 2 Tbsp. water, mixed

prepArAtion:

Saut onions and garlic together in olive oil.

Add peppers, water, rice syrup, and juice. Usehand blender to pure. Bring to a boil with ar-

rowroot and water.


Butternut Squash Sauce

Over LinguineServes 34

ingredients:

2 cloves garlicDashes o cold-pressed, organic olive oil

1 butternut squash

1 tsp. vegetable broth

1 red bell pepper, chopped

Pinch red pepper akes

12 oz. o dry linguine

prepArAtion:

Boil 3 quarts o water and cook linguine accord-

ing to package directions.Saut garlic briey in olive oil. Cut

squash in hal and remove seeds.

Cook the squash, brushed

with olive oil, ace- down

in greased pan. Bake at 375

degrees or 3040 minutes.

Mash squash, adding ap-

proximately 1-1/22 cups o

hot water rom the cooked pastaor consistency. Add a tsp. or more o

dried vegetable broth seasoning, a pinch

o crushed red pepper akes, and salt. Saut red

bell pepper, sotening with garlic mixture, and

add to squash. Serve the mix over linguine.


Grilled TouServes 24

ingredients:

l lb. frm tou

1/4 cup olive oil

1/4 cup tamari

1 tsp. ginger, minced, or 1/4 tsp. ginger powder1 clove garlic, minced

1 lime, squeezed

Dash o cayenne pepper

prepArAtion:

Cut tou lengthwise into 4 flets. Mix together

oil, tamari, ginger, garlic, lime juice, and cayenne.

Marinate tou in mixture overnight. Grill tou

until heated through and browned, about 35

minutes on each side.Source: Priscilla Feral, President, Friends o Animals

Tou-Spinach LasagneServes 810

ingredients:

12 lasagne noodles

1 Tbsp. olive oil

6+ cups o marinara sauce

1-1/2 lbs. sot tou, excess water removed20 oz. rozen chopped spinach

1 large onion, minced

2 tsp. dried basil and oregano or 2 Tbsp. resh

herbs

3/4 tsp. salt

1 tsp. garlic, minced

prepArAtion:

Cook spinach and drain. (Use organic, boil-in-

bag spinach i possible.) Cook noodles accord-ing to package directions, adding oil to boiling

water. When done, drain o most o hot

water and add cold water to pot so that

noodles will be cool enough to handle.

Set aside.

To make flling, process in blender

(in two or three batches) the tou,

spinach, herbs, onion, salt, and

garlic. Lightly oil a lasagne pan. Drynoodles on paper towels or a couple

o minutes. Layer in the ollowing order:

Sauce, noodles, flling. Repeat until pan is ull,

fnishing with a layer o noodles and sauce.

Bake uncovered at 350 degrees or 45 minutes.

Garnish with soy Parmesan, i desired.


13


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Italian Vegetable and Potato Stew

ingredients:

1 large eggplant, peeled and cut into 1-in. cubes

1 tsp. fne sea salt

3 Tbsp. olive oil, or more as needed

1 medium onion, chopped

2 ribs celery, with leaves, chopped1 green bell pepper, seeded and chopped

35 carrots, chopped

2 garlic cloves, minced

3 medium boiling potatoes, cut into 1/2-in.

slices

1 28-oz. can unsweetened tomatoes in puree

1 cup vegetable bouillon or water

1/8 tsp. crushed red pepper akes

1/2 cup chopped resh basil or 1 tsp. dried basil1 cup Mediterranean black olives, pitted and

chopped

prepArAtion:

Place the eggplant in a colander and toss with 1

tsp. o the salt. Let stand or 1 hour to draw out

the bitter juices. Rinse well, drain, and pat dry

with kitchen towels.

Heat 2 Tbsp. o the oil in a large saucepan

over medium heat. Add the eggplant and cook,stirring oten, until lightly browned, about 4

minutes. (You may have to add a little more oil

i the eggplant sticks.) Transer to a plate and

set aside.

Heat the remaining 1 Tbsp. oil in the pan,

and add the onion, celery, bell pepper, and

garlic. Cook, stirring oten, until sotened, about

5 minutes. Stir in the reserved eggplant, the

potatoes, carrots, the tomatoes with their puree,vegetable bouillon, the remaining 1/2 tsp. salt,

and the red pepper akes; i using dried basil,

add it now. Bring to a simmer, then reduce the

heat to low, cover, and simmer, stirring occa-

sionally, until the potatoes are tender, about 45

minutes to 1 hour.

Stir in the olives and, i

using, the resh basil,

and continue cookingto blend the avors,

about 5 minutes. Serve

the stew hot, warm, or

at room temperature.

Source: Adapted rom JohnRobbins, May All Be Fed:

Diet For A New World

Carrot and Potato SoupServes 4+

ingredients:

35 carrots, chopped

1 onion, sliced

35 potatoes, cubed

l clove garlic, minced6 cups vegetable stock

1/4 tsp. powdered ginger

2 tsp. curry

A ew shakes o tamari

Salt and pepper to taste

prepArAtion:

In soup pot, saut onions and garlic in oil. Add

vegetable stock, carrots, and potatoes and

bring to a boil. Lower to simmer and add curry,tamari, ginger, salt, and pepper, and cook until

potatoes are tender. Take out hal o the solids

and pure in a ood processor or blender.

Return to pot. Heat thoroughly.


Yellow Split Pea SoupServes 4

ingredients:2+ Tbsp. olive oil

1 onion, diced

3 stalks o celery, diced

3 carrots, diced

l cup washed, dried yellow split peas

l potato, chopped in medium to large chunks

6 cups vegetable broth

1 tsp. curry

1 bay lea1/2 tsp. thyme

Salt and pepper

prepArAtion:

Saut onion, celery, and carrots in olive oil or

several minutes. Add split peas, vegetable broth,

curry, bay lea, thyme, potato, salt, and pepper.

Simmer over medium-low heat or one hour.


Spring Pasta with Carrots,

Asparagus, and Pesto

ingredients:

8 oz. penne pasta

1/2 lb. asparagus, bottoms snapped o

2 carrots, cut into thick matchsticks


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4 shallots, minced

1 Tbsp. olive oil

Pinch o sea salt

prepArAtion:

Boil 3 quarts o water and cook the pasta ac-

cording to package directions.

Warm the olive oil and add the carrots. Sautor one minute, then add 12 Tbsp. o water

and simmer or 3 minutes, covered. Cut the

asparagus into small pieces. Add the asparagus

and shallots with another 2 Tbsp. o water to

the cooking carrots. Cover and cook another 4

minutes. Cook o any excess water. Season to

taste with salt. Add the vegetables to the pasta.

Toss with pesto.

Pesto

ingredients:

1/3 cup pine nuts

1/3 cup packed basil

2 mashed garlic cloves

1/4 cup olive oil

Sea salt to taste

prepArAtion:

Put the nuts, basil, garlic, oil, and salt in ablender. Pure until the mixture is thoroughly

combined. Rerigerate until use.

Baked Sweet Potato FriesServes 6

ingredients:

4 sweet potatoes, peeled and cut into 1/4-in.

slices

3 Tbsp. olive oil, divided

2 cloves garlic, peeled and minced

1 Tbsp. frmly packed brown sugar

1/8 tsp. salt

prepArAtion:

Preheat oven to 400 degrees.

In a bowl, toss sweet potatoes with 2 Tbsp. o

the oil, garlic, brown sugar, and salt. Preheat

baking pan coated with the remaining 1 Tbsp.

oil. Add potatoes and cook or 30 minutes

or until crispy and golden brown. Gently stir

potatoes every 10 minutes. Remove to a warm

platter and serve.

Source: www.meals.com

Sweet Corn Bread

ingredients:

1/4 cup (1/2 stick) vegan margarine

1/3 cup Florida Crystals natural sugar

2 Ener-G Egg Replacers (mix according to box

instructions to make equivalent o 2 eggs)

1 cup water1 cup cornmeal

1 cup all-purpose our

1-1/4 tsp. baking powder

1 tsp. salt

prepArAtion:


Grease a 6-in. x 9-in. baking dish. Cream marga-

rine, sugar, and egg replacers in medium mixing

bowl. Add water, cornmeal, our, baking pow-der, and salt. Pour into prepared baking dish.

Bake until top is golden, about 20 to 25 minutes,

and until tester comes out clean. Serve warm.

Sesame Carrot Spread(or bread, mufns, and crackers)

Yields 4 cups

ingredients:

4 cups raw carrots, diced1 cup raw onion, diced

3/4 cups sesame tahini

1 Tbsp. mellow white miso

prepArAtion:

Place carrots and 1/2 cup o

the onions in a sauce-

pan. Cover and cook

over medium high

heat with one cupo water, or 15 minutes

or until carrots are very

tender. Drain and reserve cooking liquid. Blend

cooked carrots and onions with tahini, raw

onion, and miso, adding cooking liquid i neces-

sary to achieve a smooth, spreadable consistency.

Serve immediately or chill frst.


Mashed PotatoesServes 46

ingredients:

2 lbs. russet or Yukon potatoes

3/4 cup (or more) Silk brand soy milk creamer,

heated

4 Tbsp. vegan margarine, melted

15


16/24

1/2 cup chopped resh chives or 1 tsp. each dried

dill and parsley

Salt and pepper

prepArAtion:

Bring large pot o water to boil. Add potatoes

and cook until tender. Drain. Peel potatoes and

transer to large bowl. Add hot soy milk creamerand melted margarine. Using electric mixer, beat

potato mixture until smooth. Stir in seasonings.

Mashed Sweet PotatoesServes 46

ingredients:

6 cups peeled and diced sweet potatoes or yams

4 Tbsp. vegan margarine

1/2 cup orange juice3 Tbsp. sliced almonds, toasted

Salt

prepArAtion:

Cook sweet potatoes or yams in boiling water

until done. Mash with margarine. Add orange

juice and salt. Serve topped with toasted nuts.


Herbal Salad DressingYields 3 cups

ingredients:

1 cup extra virgin olive oil

1/4 cup cider vinegar

1/2 cup onion, diced

3/4 cup chopped resh parsley

1/2 Tbsp. dried oregano

1/2 Tbsp. dried basil

2 tsp. yellow mustard3/4 cup water

Pinch black or white pepper

prepArAtion:

Blend all ingredients together in blender or ood

processor. Adjust seasonings to taste. This dress-

ing should last 2 weeks i rerigerated.


Chocolate Chip BrowniesMakes about 16

ingredients:

2-1/3 cups our

1 cup water

1/2 cup soy margarine

2/3 cup unsweetened cocoa

2 cups Florida Crystals natural sugar

1/2 tsp. salt

1 tsp. vanilla extract

2-1/2 tsp. baking powder

1/2 cup chopped pecans

1/2 cup vegan semi-sweet chocolate chips

prepArAtion:

In a bowl, blend the ollow ingredients, stirring

with a ork to be sure there are no lumps o

baking powder.

Mix 1/3 cup our with water; cook the mixture

while stirring until thick; then cool it completely.

Melt the margarine in a separate sauce pan.

Add unsweetened cocoa and stir until smooth.

Set aside to cool.

Beat sugar, salt and vanilla into the cooled

our mixture, then add cocoa mixture.

Mix together 2 cups our and baking powder.

Add this to the other combined mixture. Then

add pecans and chocolate chips. Spread brownie

mixture evenly in an oiled 9-in. x 13-in. pan and

bake at 350 degrees until the top is glossy and

cracked, and a cake tester inserted in the center

comes out clean about 30 to 40 minutes.


Fresh Ginger Cake

ingredients:

1 cup mild molasses

1 cup Florida Crystals natural sugar

1 cup peanut oil

2-1/2 cups our

1 tsp. ground cinnamon

1/2 tsp. ground cloves

1/2 tsp. ground black pepper

2 tsp. baking soda

4 oz. resh ginger, peeled, sliced and fnely chopped

2 eggs o Ener-g Egg Replacer


17/24

prepArAtion:


Position rack in center o oven. Line a 9-in.

round cake pan with 3-in. sides, or a 9-1/2 in.

spring orm pan, with a circle o fne parchment

paper.

Mix together the molasses, sugar, and oil. In

another bowl, sit together our, cinnamon,

cloves, and black pepper.

In a small saucepan, bring 1 cup water to a

boil. Stir in baking soda, and then mix hot water

into molasses mixture. Stir in ginger.

Gradually whisk the dry ingredients into

batter. Add egg replacer and continue mixing

until everything is thoroughly combined. Pour

the batter into prepared cake pan, and bake

or about 1 hour, until top o cake springs back

lightly when pressed or until a toothpick in-

serted into center comes out clean. I the top o

the cake browns too quickly beore cake is done,

drape a piece o oil over it and continue baking.

Cool cake or at least 30 minutes. Run a knie

around edge o cake to loosen it rom pan.

Invert cake onto a cooling rack, and peel o

parchment paper.

Source: Adapted rom David Lebovitz, Room orDessert

Apple Sauce Cake

ingredients:

1/2 cup saower oil

1 cup Florida Crystals natural sugar

2 cups our

1/2 tsp. salt

1/2 tsp. cloves

1 tsp. cinnamon

1/2 tsp. nutmeg

1 tsp. baking soda

1 cup raisins

1 cup hot apple sauce without sugar

Optional: A handul o chopped walnuts or

pecans

prepArAtion:

Mix oil and sugar. Combine

spices and raisins with our

and add to oil mixture, alter-

nating with hot apple sauce.

Cream until smooth. Pour

into greased and oured

6-in. x 10-in. pan. Bake at

350 degrees or 45 minutes.

What Is raW food?

Raw ood ches oten call them living

oods dishes which are naturally rich

in enzymes because they have not been

heated over 8F (although some raw

ches will use dehydrators at slightly higher

settings; maximum allowable temperatures

are, so to speak, hotly debated). Enzymes

are essential or good digestion and vitality,

and most are retained in dehydrated or ro-

zen oods.32 Processed oods, however, have

had the enzymes pasteurized or cooked out

o them, observe raw oodists. The living

ood diet has become increasingly popular,

with the advent o such restaurants as the

romantic Roxannes in downtown Larkspur,

Caliornia, and the intimate and arty Quin-

tessence Restaurants in Manhattan.

Possible benets o the raw ood diet

include lower body at and reduced risk

o heart disease and degenerative dis-

eases, increased energy, improved immune

responses, and clearer skin. The high potas-sium and low sodium content o raw vegan

diets may reduce calcium loss, blood pres-

sure and risk o stroke.33

And, as a raw ood diet is oten gluten-

ree, it is possible that people with wheat

allergies will nd such diets particularly

benecial. Rather than traditional pasta

dishes, the wheat-allergic vegetarian mightenjoy a prominent raw dish popularized by

the Zucchini Fettuccine made by The Joy

o Not Cooking author Imar Hutchins, is a

dish o noodles made rom the ches pre-

erred squash. Make

thin noodles rom

the squash using

a Japanese man-

dolin vegetable

sl icer/shredder.

Prepare an oil and

vinegar dressing, or

experiment with your

own mix o Dijon mustard, dill,

shallot and pure maple syrup.

17


18/24

A raw ood vegan diet may be dened

in various ways, but usually entails at least

80% by weight in resh, uncooked plants.

Leay greens and broccoli, rich in zinc, cal-

cium, and protein, orm a key part o raw

diets. Such vegetables also provide vitamin

K, which promotes healthy bones. Addition-

ally, raw carrots provide calcium, and peas

provide zinc and protein. Olives, avocados,

almonds, hazelnuts and macadamias all

eature monounsaturated ats, sae to con-

sume in large quantities. Obtaining up to

0% o calories rom these oods accord-

ing to individual energy needs should be

perectly healthul. It is also important to

include a good source o omega-3 ats such

as ax seed oil.

Raw ood has particular environmental

advantages in that it requires little packag-

ing and no oil or electricity to prepare. It

also inspires curiosity, creativity, and inven-

tiveness. It is a great way to meet others

who share a wide variety o interests. ManyNorth American cities and towns now have

groups, made o people rom all walks o

lie, who meet and share raw recipes. Here

is a sampling o raw delights to whet your

appetite.

Guacamole

ingredients:2 avocados, peeled and seeded

1 scallion, sliced

red onion, diced

2 cloves minced garlic

1 jalapeo pepper, seeded

and minced

1 resh lime, juiced

tomato, diced

2 Tbsp. chopped reshcilantro

Salt to taste

prepArAtion:

Choose an avocado that has

give to it. Peel and seed the avocado and mash

it with a ork. Transer the mashed avocado to a

bowl and combine with remaining ingredients.

Cover and rerigerate or up to 2 hours.

Tip: A pit left in the guacamole, and a sprinkling

of lemon or lime juice, helps to preserve the

guacamoles hue of vibrant green. Stir lightly

before serving.

Bobs Peace Vigil Date Barsingredients:

20 ounces (about 4 cups) whole, pitted dates

1 cup whole pecans

cup shredded coconut

prepArAtion:

In a ood processor, chop the pecans. Add dates

and coconut; process until combined.

Press into an 8 x 8 x 2-inch and cut into

2-inch squares.Tips: These wonderful treats of Bobs not only

taste great; they are a wonderful source of energy

and nutrients as well.

Shredded coconut comes rom the mature

coconut; compared with the young coco-

nut, it is richer in anti-bacterial oils. All orms

o coconut provide organic iodine, nourish-

ing the thyroid gland.Pecans naturally contain monounsatu-

rated ats which lower LDL (bad) cholesterol.

Pecans also contain plant sterols, which sup-

port the immune system, as well as calcium,

phosphorus, potassium, vitamin A,

a variety o B-complex vita-

mins, and vitamin E; and

they are an excellentsource o zinc.

Dates contain a

variety o B vitamins,

and provide mag-

nesium or healthy

bone development.

In proportion to

weight, dates contain

more potassium than do

bananas. Potassium is an essential min-

eral needed to maintain the health o your

nervous system and o proper muscle unc-

tions, including those o the heart. It also

promotes e cient metabolism. Potassium

is important or physically active people


19/24

because potassium can be lost through

perspiration.

We hope this convinces you that a bottle

o water and a ew o Bobs date bars will

certainly support you on the path to world

peace.

fresh and clean,

Vegan style

Make cleaning your home a bit more inter-

esting by mixing non-toxic, animal-riendly

solutions yoursel. Always keep distilledwhite vinegar, baking soda, salt, and lemon

juice in your cupboard. Borax a naturally

occurring disinectant composed o sodium,

boron, oxygen, and water is sold at hard-

ware stores.

Dissolve cup borax in a gallon o warm

water or a general cleaner and disinec-

tant; use borax, baking powder, or salt and

lemon juice as a scouring agent. Scour the

oven with salt or baking soda. To unclog a

drain, dissolve cup baking soda and one

cup vinegar in boiling water and pour the

liquid into the drain. Flush with hot tap

water until the clog breaks. Equal parts vin-

egar and water make up a sparkling, pure

glass cleaner, and equal parts olive oil and

lemon juice will reresh and beautiully pol-

ish ne wood urniture. Baking soda will

also help to reshen shoes, as well as areas

where animals sleep in the home.

When shopping or commercial vegan

options, always look or the Vegan Societys

sunower logo.

Now that you know the basics, you

might begin looking at the ner points o

veganism. For example, cosmetics used

to be a particularly pesky issue or ethical

vegetarians. Many cosmetic companies no

longer test their products and ingredients

on animals, thanks to the eorts o animal

advocates. Yet even i labels on shampoos,

soaps, and cosmetics say cruelty ree or

against animal testing, one must also look

or the words no animal ingredients or

vegan. Carmine (crushed beetles used as

a tint), beeswax, collagen, lanolin, and milk

protein requently appear, even in natural

cosmetics. Because many ingredients canbe either animal- or plant-derived, it helps

to select cosmetics at a natural ood shop

with knowledgeable employees. Finding a

helpul vegan salesperson is a bit like nd-

ing the right hair stylist. And on the subject

o hairstylists, many stock John Paul Mitchell

Systems shampoos and hairsprays which,

according to our latest research, are vegan.

a message

to the young Vegan

Many Friends o Animals members are

young people who already

enjoy a pure vegetarian

diet and that might

be you. Or perhaps

you have requested

this booklet be-

cause you want

support as

you make the

change. You are

usually known

19


20/24

by your riends as creative and condent

and not one to always ollow the crowd,

but you are likely to be the peacemaker

in riends disputes, and one o the rst to

spot injustices and to nd a way to change

things or the better. You might have been

the one to introduce recycling into your

classroom, or to request vegetarian optionsin the caeteria. You might be the one who

is amous or helping stray animals nd

homes, or the student whose papers and

book reports tend to talk about animals.

Sometimes you are called an idealist, and

you take it as a compliment.

I you are a young person interested in

a vegan diet, you may nd that the idea isnot understood immediately by your am-

ily. That is normal. Ater all, it

is your parents job to be

concerned about your

health. Let your amily

know that a study pub-

lished in the Archives

o Pediatric Adolescent

Medicine showed that

pure vegetarian young

people have the best

dietary patterns to signi-

cantly lower their risk o leading causes

o death as adults.3 The Oxord Vegetar-

ian Study suggests that people who avoid

meat and dairy products may have a 57%

lower rate o heart disease than meat-eat-

ers. Moreover, teens with plant-based diets

ingest ar less saturated at than do their

meat-eating riends.35 Good news or you,

particularly when the Surgeon General

reports that 3% o children aged 6 to

years and % o adolescents aged 2 to 9

years in the United States are overweight.36

To change your diet means a change or

the whole amily, so here are a ew tips to

help you and everyone at home:

Explain your decision. You are not reject-

ing your amilys values, but applying those

values in a broader way. Remember the

Golden Rule treat others the way you

would like to be treated? Once we consider

animals eelings, the Golden Rule is a nat-

ural or us to apply to them, too, and that

is exactly what you are doing when you

embrace a vegan diet. Some people might

say, Why apply that to animals? Arent

some o them meat-eaters? As you know,some animals do catch and eat other ani-

mals, but that is because they must do so to

survive. Humans can be vegetarians.

The Golden Rule also applies to all

those people in the world who are at the

brink o starvation because so many ood

resources are used up in animal

arming. When you decide tostop contributing to a system

that promotes human suering,

you put the Golden Rule into

action every day o your

lie.

Educate yoursel.

Learn about your

nutritional needs

and keep your

body healthy.

You might even

teach by exam-

ple: I you put

an emphasis

on wholesome,


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THIS

Is What a

VEGETARIAN

Looks Like!

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Documents

Friends of Animals Vegan Starter Guide