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Plant-Based Starter Guide

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Plant-Based Starter Guide 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 6/30/16 3:21 PM 3:21 6/30/16 8 J4492_Booklet.indd mashed potatoes, breadcrumbs or oatmeal. or breadcrumbs potatoes, mashed mashed potatoes, breadcrumbs or oatmeal. mashed potatoes, breadcrumbs or oatmeal. Tip: Tip: Tip: 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 veggie burgers) try 2 or 3 tablespoons of instant 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 If the egg is used for binding a savory food (like your favorite cookie recipe) recipe) cookie favorite your your favorite cookie recipe) Bob’s Red Mill (perfect for Bob’s Red Mill (perfect for for (perfect Mill Red Bob’s from brands like Ener-G or from brands like Ener-G or or Ener-G like brands from Commercial egg replacer Commercial egg replacer replacer egg Commercial breads) breads) breads) dense muffins and and muffins dense dense muffins and dense muffins and tofu (great for moist, moist, for (great tofu tofu (great for moist, tofu (great for moist, bananas, or silken silken or bananas, bananas, or silken bananas, or silken pumpkin, mashed mashed pumpkin, pumpkin, mashed pumpkin, mashed applesauce, canned canned applesauce, applesauce, canned applesauce, canned for for for unsweetened unsweetened unsweetened unsweetened 1/4 cup of of cup 1/4 1/4 cup of 1/4 cup of substitute substitute substitute this for light, fluffy cakes) fluffy light, for this this for light, fluffy cakes) this for light, fluffy cakes) teaspoon baking soda (use (use soda baking teaspoon teaspoon baking soda (use teaspoon baking soda (use 1 tablespoon vinegar + 1 1 + vinegar tablespoon 1 1 tablespoon vinegar + 1 1 tablespoon vinegar + 1 e e e g g g (perfect for pancakes!) (perfect for pancakes!) pancakes!) for (perfect g g g 3 tablespoons water 3 tablespoons water water tablespoons 3 - - - ground flax seed + ground flax seed + + seed flax ground f f f 1 tablespoon 1 tablespoon tablespoon 1 r r r e e e e e e simple tips and tricks: simple tips and tricks: and tips simple simple tips and tricks: 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 egg-free baking is a piece of cake with these 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.
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