Easy Vegan Starter Guide For more information visit www.vegansociety.org.nz
GETTING STARTED In this guide
Welcome to our easy guide to becoming vegan and congratulations on taking the first step to a healthful, compassionate and planet-friendly diet! This guide is designed to help get you underway with recipes, meal ideas and meal planning, nutritional information plus links to documentaries, books and social opportunities. Much information is available on our website.
What is veganism?
People become vegan for many reasons. The most common are; to protect the environment, to protect the health of their family and to protect animals. A vegan is a person who knowingly chooses not to consume, use or wear any products produced from animals or containing animal by-products and avoids products tested on animals. Vegans do not eat meat (fish, livestock or poultry) eggs, dairy products, honey, gelatine nor do they use leather, fur, silk, wool, cosmetics or soaps derived from animal products. Everything vegans do eat and use comes from plants
The vegan diet is simple!
It’s easy to fulfil all your nutritional requirements with a vegan diet. The best way to get everything you need is to include a wide variety of fresh, healthy foods in your diet with a few fortified foods. On page two of this guide you’ll see the Vegan Food Pyramid, which shows the kinds of foods you’ll be eating.
The American Dietetic Association states: “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
Getting support
The Vegan Society holds regular events such as pot lucks, stalls at festivals and expos and ‘Vegan 101’ workshops around the country. See our website for event listings. Pot lucks are fun and family-friendly and we encourage you to check them out! At pot lucks you’ll get meal ideas and connect with other vegans!
If you have any questions please feel free to email us at [email protected] and we’ll do our best to help you. You can also find a vegan society representative in your area on our website. www.vegansociety.org.nz For more information visit www.vegansociety.org.nz
Google ‘vegan recipes’ for 99 VEGAN FOOD IDEAS ideas and more inspiration Breakfast/Brunch Coconut Indian Curries Patés Tomato-based Indian Curries Quiche Tofu Scrambles Chinese Food Smoothies & Thickshakes Dessert Spring Rolls Fruit Salad Afghan Biscuits Potato Fritters Bananas on Toast Shortbread Risotto Beans on Toast Chocolate Pudding Red Dal Porridge Self Saucing Pudding Brown Dal Toast & Marmite Stewed Fruit Yellow Dal Toast & Peanut Butter Fruit Crumble Burritos Toast & Jam Sorbet Tacos Cereal & Soy or Rice Milk Vegan Ice Cream Bean stews Pancakes Custard Panforte Rice & beans Vegan Soy Shakes Gelato Dolmas Snacks Lunch/Dinner Roast Vegetables & Stuffing Sushi Hummus and Corn Thins Vegan Mayo Pesto Pasta Vegan Cakes Pizza Balsamic Vegetable Pastas Bliss Balls Tahini Sauce on Vegetables Tomato-based Pasta dinners Scones Vegetable Wraps Tofu Stir Fries Fresh Fruit Fried Rice Vegetable Soups Popcorn Pad Thai Corn Fritters Corn Chips & Salsa Mushroom Pies Bean Fritters Guacamole & Salsa Garlic Bread Naan Breads Pretzels Fajitas Lentil Pies Chocolate Chip Biscuits Tofu Satay Vegetable Pies Coconut Crunch Biscuits Black Olive Spread Steamed Vegetables & Nuts Nuts Portabello Mushrooms Stir Fried Vegetables & Nuts Trail Mix Vegan Burgers Vegetarian Sausages Muesli Bars Stuffed Eggplant Vegetarian Rissoles Gingerbread Stuffed Squash Salads & Slaws Bread & Oils Bagels Cheesy Pastas Brownies Pilaf Rice Paper Rolls Muffins Biryani Falafel Pita Bread Cupcakes Bean and Vegetable Tarts Falafel & Rice Cinnamon Pinwheels Raw Food
For more information visit www.vegansociety.org.nz
OTHER RESOURCES Vegan Society Resources Reading List
Visit our website and access the following Find more suggestions on our website under resources – www.vegansociety.org.nz. go vegan > documentaries and books.
Membership The Face On Your Plate - Jeffrey M. Masson Become a member and recieve the Vegan NZ Eating Animals - Jonathan Safran Foer quarterly magazine. Join up online. Why We Love Dogs, Eat Pigs, And Wear Cows - Melanie Joy Why go vegan? For the animals, the envionment, and your health. Learn about the issues. Link from the homepage. Other Websites
Go vegan Find more suggestions on our website under Nutritonal information, 7 day meal plan, dairy, resources > other links. meat, and egg alternatives, and more A guide to vegan Recipes Lists vegan food, cosmetics, and household Found under resources on the website. products in NZ as well as meal ideas. www.facebook.com/aguidetovegan Shopping guides Tips for food shopping, cosmetics, shoes, and SAFE more. Under resources on the website. Read more about the issues. www.safe.org.nz E number card Want to know which additives are vegan? New Zealand Vegetarian Society Download our E Number Card. Found under All resources are vegan. resources > shopping guides. www.vegetarian.org.nz
Eating out NZ map Minimalist baker A list of vegan friendly cafes & restaurants all over Recipes that require 10 ingredients or less! New Zealand. Found under resources. www.minimalistbaker.com
Events Fat free vegan Find vegan events in your area. Member contributer low fat recipes . www.fatfreevegan.com Contacts and groups Find a local vegan group in your area and connect One Green Planet with other vegans. Found on the footer of the A platform for the growing compassionate and eco- website. conscious generation. www.onegreenplanet.org
High Carb Health Documentaries Nutrition & heath experts in NZ. www.highcarbhealth.com Find more suggestions on our website under go vegan > documentaries and books. Like us on facebook Earthlings - www.nationearth.com Cowspiracy - www.cowspiracy.com Keep up to date with vegan news in New Zealand. Forks over knives - www.forksoverknives.com www.facebook.com/VegSocNZ For more information visit www.vegansociety.org.nz
SWEET POTATO & CHICKPEA BURGER For more information visit www.vegansociety.org.nz
VEGAN CHILLI Recipe designed by Robert Jacobs and gifted to the Vegan Society
LIME & BLACK PEPPER EGGPLANT QUINOA WITH PUFFED BLACK RICE & EDAMAME Lime & Black Pepper Marinade 1/4 cup fresh lime juice 2 tablespoons finely grated lime zest 2 tablespoons canola oil 2 cloves garlic, minced 1 tablespoon coarsely ground black pepper 1 teaspoon ground cumin 1 teaspoon chili powder Pinch of salt
2 Large eggplants sliced into strips. Combine all ingredients including eggplant in a sealed container and refrigerate for at least 30mins or up to 2 hours. Stir fry the eggplant over high heat in batches so you don’t overcrowd your pan, set cooked eggplant aside in a large bowl. Reserve left-over marinade.
Quinoa 1.5 cups quinoa 2.25 cups water Pinch of salt
Soak the quinoa for 5 min in the cooking pot. To rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water.Add back 2.25 cups water & salt. Bring to a boil then turn heat down and cook for 15 minutes. Fluff quinoa gently with a fork and serve.
Puffed Rice & Edamame ½ cup black rice 2 cups frozen edamame beans Oil for frying
Place small amounts of raw black rice into very hot oil, wait for grains to puff up and then sieve out onto paper towel. For edamame, simply stir-fry in a fry pan until cooked through, and set aside. Combine quinoa, rice and edamame with cooked eggplant, serve drizzled with reserved marinade as dressing. Recipe designed by Robert Jacobs and gifted to the Vegan Society
DARK CHOCOLATE & CHERRY FREE-FORM TART WITH COCONUT YOGURT AND TOASTED ALMOND
Tart base & topping 800grams coconut flakes 2 tins sweetened soya condensed milk ¾ cup plain flour 3 teaspoons vanilla extract small pinch salt
In a large bowl, combine flaked coconut, flour and salt. Pour in sweetened soya condensed milk and vanilla extract. Mix until combined. Spread evenly onto a lined sided baking tray. Bake for 20 minutes or until golden brown. Let cool completely before removing from baking tray.
2 jars maraschino cherries in syrup ½ cup sugar 1-2 tablespoons Instant Clear Jel or cornstarch mixed into ¼ cup water. 300grams dark chocolate, melted.
Combine cherries in syrup and sugar in a pan and stir together, bring to a boil. When cherries are boiling, add thickening agent while stirring constantly to prevent lumps. Add enough to make a fairly thick consistency. Let cool to room temperature and then pour onto coconut base. Drizzle randomly yet evenly with the melted dark chocolate, set in fridge for 20mins then put in a cool dry place.
Coconut yogurt 400ml tin coconut cream 500ml plain Tonzu soy yogurt ¼ cup icing sugar ¼ cup Instant Clear Jel 150gram toasted slivered almonds
Combine clear jel with icing sugar and stir vigorously through the coconut cream, set aside to fully thicken. Once thick beat into the yogurt and fold through almonds. Enjoy with the Choco- late and Cherry tart.