and more!

J4492_Booklet.indd 1 6/30/16 3:21 PM You When you eat plant-based foods instead of animal products... probably know someone who... chooses a plant-based diet. That’s because more and more people are reducing the amount of animal products they eat, and selecting delicious, healthier, plant-based options. If you’ve ever wondered why, or thought about making some changes yourself, this guide is here to help.

but

Page 2 Plant-Based Recipe Guide

J4492_Booklet.indd 2 6/30/16 3:21 PM When you eat plant-based foods instead of animal products... animal of instead foods plant-based eat you When When you eat plant-based foods instead of animal products...

You lower your risk of of risk your lower You You lower your risk of certain diseases and can can and diseases certain H H certain diseases and can enjoy numerous health health numerous enjoy enjoy numerous health benefits, including lower lower including benefits, E E benefits, including lower cholesterol, decreased decreased cholesterol, cholesterol, decreased risk of heart disease, and and disease, heart of risk A A risk of heart disease, and (Learn (Learn weight body healthy L L healthy body weight (Learn more about nutrition on on nutrition about more more about nutrition on . 12) & 11 pages T T pages 11 & 12). H H

You decrease your carbon carbon your decrease You You decrease your carbon P agriculture Animal footprint. footprint. Animal agriculture P is a major contributor of of contributor major a is is a major contributor of L waste and gases, greenhouse greenhouse gases, and waste L from factory farms pollutes pollutes farms factory from from factory farms pollutes A water. and land, air, our our air, land, and water. A N N E E T T

. . Nikki like animals help You You help animals like Nikki. That’s because when you you when because That’s A A That’s because when you choose plant-based meals, meals, plant-based choose choose plant-based meals, demand for animal foods foods animal for demand N N demand for animal foods decreases. When demand demand When decreases. I I decreases. When demand decreases, fewer animals suffer on on suffer animals fewer decreases, decreases, fewer animals suffer on but farms. factory M M factory farms. but at more (Learn (Learn more at farmsanctuary.org/factoryfarming) A A farmsanctuary.org/factoryfarming) L L S S v-lish.com v-lish.com

J4492_Booklet.indd 3 6/30/16 3:21 PM the

meat-free You’re probably already enjoying plenty of plant-based foods like grains, veggies, fruits, and beans on a regular basis. But what about when you want something, well, “meatier?” Here are just a few examples of deliciously meat-free ways to satisfy your hunger.

Tofurky® Slow Roasted Chick’n Great in stir-fries

Upton’s Naturals Bacon Seitan Perfect for breakfast or BLTs

Gardein™ Seven Grain Crispy Tenders Kids love them

Beyond Meat® The Beast Burger This may be your new favorite burger

Field Roast® Grain Meat Sausages Bring them to your next barbeque

J4492_Booklet.indd 4 6/30/16 3:21 PM MEAT-FREE RECIPE Spicy Buffalo Chick’n Sliders

INGREDIENTS: ¼ cup dairy-free butter spread ⅓ cup hot sauce (such as Frank’s Red Hot) ½ teaspoon sea salt 8 slider buns, toasted ½ cup vegan ranch or bleu cheese-style dressing (or vegan mayo*) 2 packages Tofurky® Lightly Seasoned Chick’n

INSTRUCTIONS: 1. In a small pot over medium heat, melt vegan butter. Whisk in hot sauce and salt until well combined.

2. Add Chick’n and stir occasionally until heated through, about 4 to 5 minutes. Serve warm Buffalo Chick’n on toasted buns and top with a tablespoon of dressing.

*Now available at Target® and Wal-Mart®!

Recipe and photo courtesy of Tofurky® v-lish.com Page 5

J4492_Booklet.indd 5 6/30/16 3:21 PM the

dairy-free With amazing choices like these, ditching dairy is easier than you think.

DAIRY-FREE MILK AND CREAMER Dairy-free milk products not only taste great, but they typically contain as much calcium as dairy milk. Your grocery store probably carries almond, soy, or even coconut milk. With so many varieties, you’re sure to find one you love!

CHEESE? YES, PLEASE! Can’t live without cheese? You don’t have to! Try dairy-free Daiya™ for a perfect pizza, Follow Your Heart® or Field Roast Chao® slices on a sandwich, and Miyoko’s Kitchen on your cheese-and-cracker tray.

ICE CREAM Indulge in a non-dairy scoop from brands like So Delicious® and Coconut Bliss®. Even Ben and Jerry’s® now offers dairy-free pints!

Page 6 Plant-Based Recipe Guide

J4492_Booklet.indd 6 6/30/16 3:21 PM DAIRY-FREE RECIPE DAIRY-FREE DAIRY-FREE RECIPE Cheese Sauce Cheese Cheese Sauce GLUTEN FREE | SERVES 6 SERVES | FREE GLUTEN GLUTEN FREE | SERVES 6 This easy, cheesy sauce is delicious as a dip, or when served served when or dip, a as delicious is sauce cheesy easy, This This easy, cheesy sauce is delicious as a dip, or when served over pasta for a dairy-free mac and cheese. and mac dairy-free a for pasta over over pasta for a dairy-free mac and cheese.

INGREDIENTS: INGREDIENTS: 2 cups potatoes cups 2 2 cups potatoes 1 cup carrots, chopped carrots, cup 1 1 cup carrots, chopped ⅓ cup extra virgin olive oil olive virgin extra cup ⅓ ⅓ cup extra virgin olive oil ½ cup water cup ½ ½ cup water 1 teaspoon salt teaspoon 1 1 teaspoon salt 1 tablespoon lemon juice lemon tablespoon 1 1 tablespoon lemon juice ½ cup nutritional yeast* nutritional cup ½ ½ cup nutritional yeast* ½ teaspoon garlic powder garlic teaspoon ½ ½ teaspoon garlic powder ½ teaspoon onion powder onion teaspoon ½ ½ teaspoon onion powder Dash of cayenne (optional) cayenne of Dash Dash of cayenne (optional)

INSTRUCTIONS: INSTRUCTIONS: Boil the potatoes and carrots for 20 minutes or until soft. until or minutes 20 for carrots and potatoes the Boil 1. 1. Boil the potatoes and carrots for 20 minutes or until soft.

until blend and blender a in ingredients the all Put 2. 2. Put all the ingredients in a blender and blend until smooth. smooth.

*Available at natural grocers or online retailers. online or grocers natural at *Available *Available at natural grocers or online retailers.

Recipe and photo courtesy of Simple Vegan Blog Vegan Simple of courtesy photo and Recipe Recipe and photo courtesy of Simple Vegan Blog Page 7 Page v-lish.com v-lish.com Page 7

J4492_Booklet.indd 7 6/30/16 3:21 PM egg-free baking is a piece of cake with these these with cake of piece a is baking egg-free egg-free baking is a piece of cake with these these with cake of piece a is baking egg-free simple tips and tricks: and tips simple simple tips and tricks: tricks: and tips simple e e e e r re e r f tablespoon 1 1 tablespoon f f tablespoon 1 - + seed flax ground ground flax seed + - - + seed flax ground 3 tablespoons water water tablespoons 3 3 tablespoons water water tablespoons 3 g pancakes!) for (perfect (perfect for pancakes!) g g pancakes!) for (perfect g g g e e e

1 tablespoon vinegar + 1 1 + vinegar tablespoon 1 1 tablespoon vinegar + 1 1 + vinegar tablespoon 1 teaspoon baking soda (use (use soda baking teaspoon teaspoon baking soda (use (use soda baking teaspoon this for light, fluffy cakes) fluffy light, for this this for light, fluffy cakes) cakes) fluffy light, for this substitute substitute substitute

1/4 cup of of cup 1/4 1/4 cup of of cup 1/4 for unsweetened unsweetened for for unsweetened applesauce, canned canned applesauce, applesauce, canned canned applesauce, pumpkin, mashed mashed pumpkin, pumpkin, mashed mashed pumpkin, bananas, or silken silken or bananas, bananas, or silken silken or bananas, tofu (great for moist, moist, for (great tofu tofu (great for moist, moist, for (great tofu dense muffins and and muffins dense dense muffins and and muffins dense breads) breads) breads)

Commercial egg replacer replacer egg Commercial Commercial egg replacer replacer egg Commercial from brands like Ener-G or or Ener-G like brands from from brands like Ener-G or or Ener-G like brands from Bob’s Red Mill (perfect for for (perfect Mill Red Bob’s Bob’s Red Mill (perfect for for (perfect Mill Red Bob’s your favorite cookie recipe) cookie favorite your your favorite cookie recipe) recipe) cookie favorite your

If the egg is used for binding a savory food (like (like food savory a binding for used is egg the If If the egg is used for binding a savory food (like (like food savory a binding for used is egg the If veggie burgers) try 2 or 3 tablespoons of instant instant of tablespoons 3 or 2 try burgers) veggie veggie burgers) try 2 or 3 tablespoons of instant instant of tablespoons 3 or 2 try burgers) veggie mashed potatoes, breadcrumbs or oatmeal. or breadcrumbs potatoes, mashed Tip: Tip: mashed potatoes, breadcrumbs or oatmeal. oatmeal. or breadcrumbs potatoes, mashed Tip:

J4492_Booklet.indd 8 6/30/16 3:21 PM EGG-FREE RECIPE EGG-FREE EGG-FREE RECIPE The Best Tofu Scramble Tofu Best The The Best Tofu Scramble you’ve ever had! ever you’ve e e you’ve ever had! BY GENE BAUR | SERVES 4 | TIME 15 MIN 15 TIME | 4 SERVES | BAUR GENE BY e e BY GENE BAUR | SERVES 4 | TIME 15 MIN r INGREDIENTS: INGREDIENTS: r 1 medium red onion, chopped f onion, red medium 1 1 medium red onion,f chopped 1 red, orange, or yellow bell pepper, chopped pepper, bell - yellow or orange, red, 1 1 red, orange, or yellow- bell pepper, chopped gchopped finely garlic, cloves 3 3 cloves garlic, finely choppedg 8 ounces white mushrooms, sliced g mushrooms, white ounces 8 8 ounces white mushrooms,g sliced 1 pound firm tofu, rinsed, drained, and crumbled and drained, rinsed, tofu, firm pound 1 1 pound firm tofu, rinsed, drained, and crumbled 1 cup nutritional yeast (optional, but delicious!) but e (optional, yeast nutritional cup 1 1 cup nutritional yeast (optional,e but delicious!) 1 ½ teaspoons salt teaspoons ½ 1 1 ½ teaspoons salt 1 teaspoon ground black pepper black ground teaspoon 1 1 teaspoon ground black pepper 1 teaspoon ground turmeric ground teaspoon 1 1 teaspoon ground turmeric 5 cups fresh spinach fresh cups 5 5 cups fresh spinach

INSTRUCTIONS: INSTRUCTIONS: In a cast iron skillet over medium-high heat, add about 2 tablespoons tablespoons 2 about add heat, medium-high over skillet iron cast a In 1. 1. In a cast iron skillet over medium-high heat, add about 2 tablespoons water and cook the onion, bell pepper, and garlic. Stir frequently and add add and frequently Stir garlic. and pepper, bell onion, the cook and water water and cook the onion, bell pepper, and garlic. Stir frequently and add a 1/8 inch layer of water (it will steam off) to prevent the veggies from from veggies the prevent to off) steam will (it water of layer inch 1/8 a a 1/8 inch layer of water (it will steam off) to prevent the veggies from sticking. When the onion is translucent, add the mushrooms. Continue Continue mushrooms. the add translucent, is onion the When sticking. sticking. When the onion is translucent, add the mushrooms. Continue stirring and adding water as necessary. as water adding and stirring stirring and adding water as necessary.

When the mushrooms boil down to approximately half their original original their half approximately to down boil mushrooms the When 2. 2. When the mushrooms boil down to approximately half their original size, reduce the heat to medium and add the tofu, nutritional yeast, salt, salt, yeast, nutritional tofu, the add and medium to heat the reduce size, size, reduce the heat to medium and add the tofu, nutritional yeast, salt, and pepper. Continue stirring frequently, mixing and adding water as as water adding and mixing frequently, stirring Continue pepper. and and pepper. Continue stirring frequently, mixing and adding water as necessary. necessary.

When the tofu, spices, and veggies are mixed well and heated evenly, after after evenly, heated and well mixed are veggies and spices, tofu, the When 3. 3. When the tofu, spices, and veggies are mixed well and heated evenly, after about 5 minutes, add the turmeric and continue stirring and adding water water adding and stirring continue and turmeric the add minutes, 5 about about 5 minutes, add the turmeric and continue stirring and adding water to prevent sticking. prevent to to prevent sticking.

After the tofu attains a uniform yellowish color, mix in the spinach, which which spinach, the in mix color, yellowish uniform a attains tofu the After 4. 4. After the tofu attains a uniform yellowish color, mix in the spinach, which will boil down to a fraction of its original size. Then enjoy! Then size. original its of fraction a to down boil will will boil down to a fraction of its original size. Then enjoy!

Variations: Feel free to use different veggies or more of the veggies listed above. You can also add potatoes or or potatoes add also can You above. listed veggies the of more or veggies different use to free Feel Variations: Variations: Feel free to use different veggies or more of the veggies listed above. You can also add potatoes or vegan sausage, like Tofurky® or Field Roast®. Field or Tofurky® like sausage, vegan vegan sausage, like Tofurky® or Field Roast®.

by Gene Baur with Gene Stone. © 2015 by Gene Baur. Baur. Gene by 2015 © Stone. Gene with Baur Gene by Life Sanctuary Farm the Living from Reprinted Reprinted from Living the Farm Sanctuary Life by Gene Baur with Gene Stone. © 2015 by Gene Baur. Photographs © 2015 by Rodale Inc. By Permission of Rodale Books. Available wherever books are sold. are books wherever Available Books. Rodale of Permission By Inc. Rodale by 2015 © Photographs Photographs © 2015 by Rodale Inc. By Permission of Rodale Books. Available wherever books are sold.

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J4492_Booklet.indd 9 6/30/16 3:21 PM BREAKFAST: BREAKFAST: Protein 1 Clif® Bar | 10 g protein protein g 10 | Bar Clif® 1 Protein LUNCH: LUNCH: 1 serving lentil soup | 9 g protein protein g 9 | soup lentil serving 1 1 whole-wheat pita | 6.3 g protein protein g 6.3 | pita whole-wheat 1 Packed! 2 tablespoons hummus hummus tablespoons 2 Packed! You may be wondering where you’ll 2.4g protein protein 2.4g you’ll where wondering be may You get your protein. This is a common common a is This protein. your get SNACK: SNACK: concern for many people who want want who people many for concern 1 large apple | 0.6 g protein protein g 0.6 | apple large 1 to eat less meat. Rest assured – plant- plant- – assured Rest meat. less eat to 2 tablespoons peanut butter butter peanut tablespoons 2 based foods have protein too! Every- - Every too! protein have foods based 7.7g protein protein 7.7g thing from beans to broccoli can help help can broccoli to beans from thing DINNER: DINNER: you meet your daily protein needs. needs. protein daily your meet you Stir-fry made with ½ cup broccoli, ½ ½ broccoli, cup ½ with made Stir-fry cup red bell peppers, ½ cup brown brown cup ½ peppers, bell red cup For example, a person weighing 150 150 weighing person a example, For rice, one serving chickenless strips, strips, chickenless serving one rice, pounds needs about 60 grams of pro- - pro of grams 60 about needs pounds and a sprinkling of sesame seeds seeds sesame of sprinkling a and tein per day. day. per tein (along with a sauce of your choice) choice) your of sauce a with (along 27.8 g protein protein g 27.8 Let’s see how easily easily how see Let’s that can add up! TOTAL: TOTAL: up! add can that 63.8 grams protein! protein! grams 63.8

plant-powered plant-powered

Athletes like David Carter (above) and other highly active folks can enjoy a plant- plant- a enjoy can folks active highly other and (above) Carter David like Athletes based protein shake (like hemp or soy), a Clif Builder’s Bar®, or Tofurky® Deli slices slices Deli Tofurky® or Bar®, Builder’s Clif a soy), or hemp (like shake protein based for an extra boost. boost. extra an for Source note: All protein values were taken from the USDA nutrient database: https://ndb.nal.usda.gov/ndb/foods https://ndb.nal.usda.gov/ndb/foods database: nutrient USDA the from taken were values protein All note: Source

J4492_Booklet.indd 10 6/30/16 3:21 PM don’t forget don’t don’t forget

Cupcakes ™ Funfetti Bowl One One Bowl Funfetti™ Cupcakes SERVES 12 | TIME 32 MIN 32 TIME | 12 SERVES SERVES 12 | TIME 32 MIN INGREDIENTS: INGREDIENTS: ½ cup plain non-dairy yogurt non-dairy plain cup ½ ½ cup plain non-dairy yogurt ⅔ cup non-dairy milk non-dairy cup ⅔ ⅔ cup non-dairy milk 3 tablespoons unsweetened applesauce unsweetened tablespoons 3 3 tablespoons unsweetened applesauce 2½ tablespoons melted coconut oil coconut melted tablespoons 2½ 2½ tablespoons melted coconut oil ¾ cup natural cane sugar cane natural cup ¾ ¾ cup natural cane sugar ½ tablespoon pure vanilla extract vanilla pure tablespoon ½ ½ tablespoon pure vanilla extract 1½ cups unbleached all-purpose flour all-purpose unbleached cups 1½ 1½ cups unbleached all-purpose flour 1 teaspoon baking soda baking teaspoon 1 1 teaspoon baking soda ¼ teaspoon fine grain sea salt sea grain fine teaspoon ¼ ¼ teaspoon fine grain sea salt ⅓ cup rainbow sprinkles*, plus more for decorating for more plus sprinkles*, rainbow cup ⅓ ⅓ cup rainbow sprinkles*, plus more for decorating One container of your favorite vegan frosting, or visit V-lish.com for a recipe a for V-lish.com visit or frosting, vegan favorite your of container One One container of your favorite vegan frosting, or visit V-lish.com for a recipe

INSTRUCTIONS: INSTRUCTIONS: Preheat the oven to 350°F. Line a cupcake tin with 12 liners. 12 with tin cupcake a Line 350°F. to oven the Preheat 1. 1. Preheat the oven to 350°F. Line a cupcake tin with 12 liners.

In a large mixing bowl, whisk together the non-dairy yogurt, non-dairy non-dairy yogurt, non-dairy the together whisk bowl, mixing large a In 2. 2. In a large mixing bowl, whisk together the non-dairy yogurt, non-dairy milk, applesauce, coconut oil, sugar, and vanilla. Slowly stir in the flour, flour, the in stir Slowly vanilla. and sugar, oil, coconut applesauce, milk, milk, applesauce, coconut oil, sugar, and vanilla. Slowly stir in the flour, baking soda, and sea salt. Mix until just combined (be careful not to to not careful (be combined just until Mix salt. sea and soda, baking baking soda, and sea salt. Mix until just combined (be careful not to over-mix), then fold in the rainbow sprinkles. Portion the batter into the the into batter the Portion sprinkles. rainbow the in fold then over-mix), over-mix), then fold in the rainbow sprinkles. Portion the batter into the cupcake liners until they are about ¾ full. ¾ about are they until liners cupcake cupcake liners until they are about ¾ full.

Bake for 22 to 25 minutes, or until a toothpick inserted into the center center the into inserted toothpick a until or minutes, 25 to 22 for Bake 3. 3. Bake for 22 to 25 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool completely before frosting. before completely cool to Allow clean. out comes comes out clean. Allow to cool completely before frosting.

Spread a generous layer of frosting on top of the cupcakes and decorate decorate and cupcakes the of top on frosting of layer generous a Spread 4. 4. Spread a generous layer of frosting on top of the cupcakes and decorate with rainbow sprinkles. Enjoy! sprinkles. rainbow with with rainbow sprinkles. Enjoy!

*Visit picklesnhoney.com for info on finding cruelty-free sprinkles cruelty-free finding on info for picklesnhoney.com *Visit *Visit picklesnhoney.com for info on finding cruelty-free sprinkles Recipe and photo courtesy of Pickles and Honey and Pickles of courtesy photo and Recipe Recipe and photo courtesy of Pickles and Honey Also Try Try Also Also Try Page 11 Page v-lish.com v-lish.com Page 11

J4492_Booklet.indd 11 6/30/16 3:21 PM ASK THE

WITH GINNY MESSINA, MPH, RD

FAQ:

Q: Can I actually be healthy on a plant-based diet?

A: Not only can you be healthy on a vegan diet, but many people see their health improve when they incorporate more plant-based foods into their menus. Replacing animal foods with whole plant foods is likely to reduce your intake of saturated fat and boost fiber intake. It can help lower blood pressure and protect your heart health. It may even lower your risk for some cancers.

Q: Should I take supplements?

A: Plant foods can provide all of the essential nutrients, with the excep- tion of vitamin B12 and vitamin D. To make sure you’re getting every- thing you need, I recommend the following supplements: 1,000 micrograms of vitamin B12 (the cyanocobalmin form) two times per week.

If you don’t get plenty of sun exposure, take a daily supplement of vita- min D or drink plant milks that provide this nutrient.

Use a few shakes of iodized salt every day to ensure adequate iodine.

Still have questions? Ask Ginny at v-lish.com/ask-the-dietitian/

Page 12 Plant-Based Recipe Guide

J4492_Booklet.indd 12 6/30/16 3:21 PM SIMPLE GUIDELINES FOR STAYING HEALTHY:

1. Eat at least three servings per day of protein-rich foods. Try beans, soy foods, veggie meats, or peanuts/peanut butter. 2. Pile your plate with fruits and vegetables. Aim for eight servings per day. Include dark green leafy vegetables or bright orange varieties for vitamin A and citrus fruits, peppers, and strawberries for vitamin C. 3. Emphasize whole grains over refined. Hearty whole grains like brown rice and quinoa are a delicious addition to many meals. 4. Include healthy fats. Enjoy heart-healthy nuts and seeds and moderate amounts of vegetable oils for healthy fats. Make sure you’re getting enough of the essential omega-3 fatty acid by including flaxseeds, walnuts, and/or canola oil in your diet. 5. Get plenty of calcium. Choose kale, broccoli, collard greens, tofu, soy nuts, tempeh, fortified plant milks or yogurt, fortified juice, dried figs, almonds, or tahini.

v-lish.com Page 13

J4492_Booklet.indd 13 6/30/16 3:21 PM Finding plant-based food on the go is a a is go the on food plant-based Finding go mobile breeze with these simple-to-use apps. apps. simple-to-use these with breeze mobile go

The HAPPY COW app shows you veg-friendly restaurants restaurants veg-friendly you shows app COW HAPPY The near you, including directions and suggestions for what to to what for suggestions and directions including you, near order. You can check the site on your computer or use their app app their use or computer your on site the check can You order. on the go! go! the on

YELP is also great for finding veg options. Just search search Just options. veg finding for great also is YELP “vegetarian” or “vegan” and the name of the city. You can read read can You city. the of name the and “vegan” or “vegetarian” others’ reviews to help you decide where to eat. eat. to where decide you help to reviews others’

Follow these key tips for a great great a for tips key these Follow plant-based meal — anywhere! ordering tips tips ordering anywhere! — meal plant-based

• Ask Your Server. You aren’t the first customer looking for a plant-based plant-based a for looking customer first the aren’t You Server. Your Ask • meal, and you won’t be the last. Start by asking, “What do vegetarians/ vegetarians/ do “What asking, by Start last. the be won’t you and meal, vegans usually order?” If there isn’t an option on the menu, most chefs are are chefs most menu, the on option an isn’t there If order?” usually vegans happy to accommodate. accommodate. to happy • Mix Up the Menu. No plant-based entree? No problem. Take a look at the the at look a Take problem. No entree? plant-based No Menu. the Up Mix • side dishes and see if there is anything plant-based: Grains? Roasted veggies? veggies? Roasted Grains? plant-based: anything is there if see and dishes side Guacamole? Put a few together, and you’ve got a satisfying meal. meal. satisfying a got you’ve and together, few a Put Guacamole? • Look Online. Major chains like Chipotle®, SUBWAY®, and Denny’s ® have have ® Denny’s and SUBWAY®, Chipotle®, like chains Major Online. Look • plant-based offerings, and a quick Internet search will help you find them. them. find you help will search Internet quick a and offerings, plant-based

Page 14 Plant-Based Recipe Guide Guide Recipe Plant-Based 14 Page

J4492_Booklet.indd 14 6/30/16 3:21 PM Get Social! Get Get Social!

Everything’s more fun with friends! Connecting with other people who are as as are who people other with Connecting friends! with fun more Everything’s Everything’s more fun with friends! Connecting with other people who are as - reci new discover to way great a is eating plant-based about are you as excited excited as you are about plant-based eating is a great way to discover new reci- pes, find the best restaurants, and share favorite tips. favorite share and restaurants, best the find pes, pes, find the best restaurants, and share favorite tips.

- vegetar local for Facebook or Meetup.com Search Meetup/Group. a Join • • Join a Meetup/Group. Search Meetup.com or Facebook for local vegetar- ian/vegan groups and get involved. Nothing near you? Start your own! your Start you? near Nothing involved. get and groups ian/vegan ian/vegan groups and get involved. Nothing near you? Start your own! - Compassion Sanctuary’s Farm as such communities Join Online. Connect • • Connect Online. Join communities such as Farm Sanctuary’s Compassion- ate Communities Campaign to meet other like-minded people. like-minded other meet to Campaign Communities ate ate Communities Campaign to meet other like-minded people. Many cities have summer VegFests. Find one near you, or or you, near one Find VegFests. summer have cities Many Event. an Attend • • Attend an Event. Many cities have summer VegFests. Find one near you, or plan a road trip! trip! road a plan plan a road trip! Plan a meal with friends and family to celebrate celebrate to family and friends with meal a Plan Potluck. or Dinner a Host • • Host a Dinner or Potluck. Plan a meal with friends and family to celebrate your plant-based favorites (and maybe learn new ones). ones). new learn maybe (and favorites plant-based your your plant-based favorites (and maybe learn new ones). Take a shelter tour and meet amazing animals like like animals amazing meet and tour shelter a Take Sanctuary. Farm Visit • • Visit Farm Sanctuary. Take a shelter tour and meet amazing animals like at info Tour foods. plant-based eating by helping you’re ones the the ones you’re helping by eating plant-based foods. Tour info at farmsanctuary.org farmsanctuary.org

Page 15 Page v-lish.com v-lish.com Page 15

J4492_Booklet.indd 15 6/30/16 3:21 PM a project of

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Photo credits: Front cover: Tofurky®; Page 2: “Eat Plants” tee - Vee Hertel, sign - iStock, people shopping - iStock; Page 3: pills - iStock, earth - iStock, Nikki pig - Farm Sanctuary; Page 4: From top: Tofurky®, Upton’s Naturals, Gardein™, Beyond Meat®, Field Roast®; Page 5: Main: Tofurky®, Bottom left: Hampton Creek; Page 6: Header - Miyoko’s Creamery, almond milk - iStock, bottom, from left: So Delicious®, Daiya™, Field Roast Chao®, Miyoko’s Creamery, Kite Hill™; Page 7: Header - Miyoko’s Creamery, main - Simple Vegan Blog, bottom left - Earth Balance®; Page 8: from top: iStock, iStock, iStock, Bob’s Red Mill®, egg - iStock; Page 9: iStock; Page 10: Paige Carter; Page 11: main - Pickles and Honey, bottom right - Hampton Creek; Page 12: top - Ginny Messina, bottom, from left: iStock, iStock, iStock; Page 13: iStock; Page 14: iStock, Happy Cow, Yelp; Page 15: iStock; Back Cover: top three: Tofurky®, bottom - iStock.

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