Vegan Starter Pack

Beyond not buying the products for which animals the visual impact of the pictures and films that are raised and slaughtered, each individual has have documented so many abuses? different opinions about being vegan. Everyone On Being Not Just What We Avoid On Being takes their own path. Once you make the decision to oppose factory Some would argue that vegans should replace farms and industrial , you will face their current cameras with digital ones. However, a number of questions. There are two particularly we have to ask if spending money replacing a Vegan difficult questions that you’ll need to ask yourself: functional object with a new one is the best way 1. What exactly is a “vegan”? to oppose . (This is also an issue 2. How should I deal with other people who with leather and wool goods we had purchased aren’t vegan? before becoming vegan.) Might the extra money be better spent creating resources to spread The Impossible Quest for Purity , such as printing literature? When you first discover the reality of modern ani- We believe that being vegan isn’t simply avoid- mal agriculture, you might feel compelled to try ing a list of products. We seek to maximize the to root out every single product associated with good we accomplish with our decisions. As vegans, animal suffering. Unfortunately, personal purity what we do is as important as what we don’t do. is impossible. Some vegans and non-vegans alike are quick All around us are items connected in some to call others “hypocrites” if they don’t avoid a way to animal exploitation: organic foods (animal certain hidden ingredient. But if your goal is to manure used as fertilizer), cotton (animal products alleviate suffering, it isn’t hypocritical to accept in the bleaching process), bicycles (animal fat used that avoiding all hidden ingredients can be pro- in the vulcanization of tires), books (hooves and hibitively expensive, time-consuming, and make bones in binding glue), roads and buildings (animal appear impossible to others. It is also products used in curing concrete), water (tested worth noting that animal by-products will dis- with animal products, often filtered through bone appear as the meat, dairy, and egg industries fade. char), etc. Even many vegan foods result in killing Therefore, our time and energy are most likely bet- some animals during planting and harvesting. ter spent focused on spreading vegetarianism than on shunning minor ingredients. Why, What, and How ’s View: continued on page 2 People are interested in veganism for many rea- A Results-Based Approach sons. These include reducing suffering, helping We believe that framing veganism as the avoid- the environment, and improving their health. ance of a specific list of “bad” ingredients is not Regardless of why you are exploring veganism, the best way to achieve results. When looked at your example and your choices are the most closely, any ingredients-based definition of vegan important things you can do to help make the collapses into inconsistencies. This is why we world a better place. By not buying meat, eggs, stress that the essence of being vegan is working and dairy, each individual is making a statement to end cruelty to animals. against cruelty to animals, undertaking an eco- Working to end cruelty to animals is a clear nomic boycott, supporting the production of motivation that can be easily comprehended by nonanimal products, and supporting more sus- others. When discussing veganism, we admit there tainable agricultural practices. These decisions, are not always clear-cut answers and explain that and the message they send to others, help make it’s not a matter of making the “right” or “wrong” society more humane. choice in every situation. This practical, goal- As Martin Luther King, Jr. said, “The time is oriented approach shows that being vegan is an always ripe to do right.” active, progressive means by which we make the world a better place. Two Questions Although all views of vegan include withdraw- With so many reasons to ing support from factory farms and slaughter- become vegan, it’s not sur- houses, there are many instances where a results- prising based approach can help animals more than an there are ingredients-based approach. For example, a consis- many tent vegan dedicated to an ingredients-based view views of of veganism wouldn’t use film (which contains what vegan- gelatin) under any circumstances. Yet how much ism means. animal suffering has been alleviated because of

INSIDE ᮣ and ...... 2 Vegan Foods Glossary ...... 3 An expanded version of Vegan Recipes...... 4 this brochure is available at Staying a Healthy Vegan ...... 5 veganoutreach.org/vsp Vegan Resources ...... 11 Questions & Answers...... 12 continued from page 1

Many people Dealing with Others agree that animal Choosing to stop implicitly com- ultimately be the best voice for the animals. agribusiness is municates to family, friends, and colleagues that Although some of the information regarding cruel, yet feel their their continued eating of animals is wrong. When vegetarianism is outdated or biased, there is a lot efforts will never make vegans share their new ideas, some family and of solid information available to help us educate any significant difference. friends not only show resistance, but can even ourselves about the issues. (We list sources of But consider the following scenario: react with mockery or anger. Combine this with good information later in this booklet.) However, the fact that vegans naturally view meat eaters we needn’t be encyclopedias of facts. The simplest Suppose the current 5,000+ members of as supporting cruelty and causing suffering, and reasons for being vegan can be the most power- Vegan Outreach influence one person to it is not surprising that some vegans can develop ful: “I know that I don’t want to suffer. Therefore, become vegan every five years on average, a near hatred of them. I don’t want to cause others to suffer.” and these new vegans, in turn, also influence In order to prevent and alleviate suffering, one new person every five years. Although however, we must let the compassion we feel On Being Vegan the change will be imperceptible at first, for animals shine through the pain and anger we The most important tool we have in our efforts by the middle of the century, more than feel about their exploitation. Unless non-vegans against cruelty to animals is our positive, sincere, ten percent of the U.S. population will have can respect us—as opposed to finding us cold thoughtful example. Looking at the long-term become vegan, and far more suffering will and judgmental—they will have little interest changes in society, we can know that each of us, have been prevented than had we abolished in veganism. in our example, actions, attitude—our entire exis- every other form of animal exploitation in Instead of expecting others to tence—is changing the world. If we could focus the country. As more people stop eating ani- immediately, we need to offer understanding and all our energies on understanding and outreach, mals, there will be many more vegan options give them time to deal with their unique situa- rather than on anger, the world would be signifi- for everyone (e.g., vegan burgers will be tions. Burning bridges with anger only serves to cantly better. Living honestly and compassionately cheaper and more readily available), making create enemies and feed the stereotype of vegans as a vegan is an affirmation of life, a means to ful- it much easier for others to change. At this as hostile, isolated misanthropes. As long as we fillment and joy. These positive aspects of vegan- pace, it will only take a few more decades remain respectful, our positive example of vegan- ism are what we must embrace for ourselves and for the entire U.S. population to be vegan. ism, as well as the information we provide, will communicate to others. VO

S PECIESISM AND A NIMAL R IGHTS

SPECIESISM Speciesism is the act of mutilated, and boredom and frustration when treating individuals according to the species to caged for long periods of time. Since we under- which they belong, rather than according to “I look at the term stand how horrible these sorts of suffering are, the characteristics they possess, such as the ‘species,’ as one arbitrarily we protect humans from being caged, killed, ability to suffer. Most people who consciously given for the sake of convenience or mutilated. As an “enlightened” society, we support the exploitation of nonhuman animals to a set of individuals closely condemn those who would violate these rights are speciesist. resembling each other.…” of other humans. In the past, there have been a number Based on common physiology and behavior, CHARLES DARWIN of definitions of what constitutes a different THE ORIGIN OF SPECIES it is safe to say that cows, pigs, chickens, and species. Today it is defined genetically. To the other animals we raise to eat also experience defenders of speciesism who believe that only fear when their lives are threatened, pain when humans have rights, this raises the following their bodies are mutilated, and boredom and questions: frustration when caged for long periods of time. Ⅲ Why should rights be granted on the basis Nonhuman animals show they value their lives of genes? and freedom by their struggles against being caged, mutilated, and killed. Depriving them Ⅲ If rights should be based on genes, why of life or freedom harms them in many of the should the line be drawn at species rather same ways that humans are harmed when than at race, order, phylum, or kingdom? deprived of life or freedom. Ⅲ Like genes that determine one’s eye color, Since animals can feel pain, and desire to etc., which gene(s) determines rights? live as we do, shouldn’t they be recognized as Basing rights on species is no more worthy of inherent rights? Shouldn’t they be rational than basing rights on the pig- given protection for their lives and bodies? “Animals whom we mentation of skin or on gender (which As individuals capable of acting morally, how have made our slaves, we do are also determined genetically). can we justify their continued exploitation not like to consider our equals.” and slaughter? ANIMAL RIGHTS As a society, CHARLES DARWIN “Beyond Might Makes Right,” a longer we recognize the basic right to our METAPHYSICS,MATERIALISM, AND essay on animal rights, is available as part of THE EVOLUTION OF MIND lives and bodies. We consider these rights our VEGAN ADVOCACY booklet; “A Theory inalienable, meaning that no one can take “All the arguments to of Ethics,” a first-principle philosophy, them away. prove human superiority cannot is available at veganoutreach.org. Society grants humans the right to our lives shatter this hard fact: in suffering, , the classic book because of our strong desire to avoid death, the animals are our equals.” by is also available and our fear when our lives are threatened. PETER SINGER from Vegan Outreach; Singer’s We are granted control over our own bodies author of ANIMAL LIBERATION PRACTICAL ETHICS (2nd edition) is also because we suffer pain when our bodies are an excellent resource.

VeganOutreach.org/VSP 2 adds a toasted nutty-cheesy What do vegans eat? flavor, as well as important nutrients, to all sorts of foods. Red Star Vegetarian Support Formula Many people believe that eliminating animal (T6635+) is fortified with vitamin B12, and avail- Vegan products will greatly narrow their menus. But able as flakes or powder. Foods according to most vegans, quite the opposite Seitan [say´tan] is a meat alternative. Most of happens. Once you start frequenting your Glossary what people like about meat is the texture and local health/natural food stores and co-ops, the . The seasoning perusing the dozens of vegan cookbooks, or is easy; for texture, seitan just following the suggestions in this booklet, Egg replacer is ideal for baking comes closest. you will soon become familiar with the wide and can be used in any recipe that Seitan, or wheat meat, variety of options that weren’t a part of your calls for eggs as a binding agent. is versatile, succulent, hearty, previous diet. Over time, you will also dis- Try Ener-G Egg Replacer, a and chewy. It is available cover that it is possible to follow almost any blend of raising ingredients already prepared (frozen or recipe by substituting ingredients. and stabilizers including refrigerated) or in ready-to- For those who prefer not to cook, there potato starch and tapioca make mixes. Homemade are a wide variety of packaged foods from flour. Bananas, silken , seitan is also relatively easy which to choose: frozen dinners; canned and and apple sauce also to prepare (see page 9 for dehydrated soups, stews, and chilies; items of serve as egg substitutes recipe). Given that seitan keeps all sorts for quick and easy sandwiches like in baking. well, it’s good to make a lot to vegan dogs and burgers, deli slices, bacons, have on hand. , untuna and unchicken salads, and Meats alternatives are The main ingredient is vital wheat soy and rice cheeses; and delicious desserts increasingly available, both in gluten (also called instant gluten flour), which can including soy yogurts and ice creams. The the number of varieties, and the locations where generally be found in the baking aisle at larger variety is growing every year. You may even they are sold. There are too many to list here, grocery stores. Be sure not to substitute any other find that your local health food store has its but some of our favorites include Gardenburger flour—high gluten flour is not own deli counter, stocked Flame Grilled Hamburger Style, Lightlife’s Fakin’ the same. with prepared foods. Bacon and Gimme Lean Style and Have a Seitan can be prepared More and more super- Ground Beef Style, Turtle Island Food’s with all the fixin’s! several different ways, each markets are starting to carry Deli Slices, and Yves Veggie Cuisine’s Canadian of which has variations limited the same products that used Veggie Bacon. only by one’s spice cabinet and to be found only in specialty Milk alternatives can be made from nondairy imagination. VEGAN VITTLES stores. If you do not have sources: almonds, oats, potatoes, rice, or soy. (see resources on page 11) many vegan offerings in Most vegan milks are fortified with calcium, vita- has an excellent section on your area, you may want mins D and B12, etc.; some contain sweeteners seitan, including recipes for to contact THE MAIL ORDER and come in flavored varieties like chocolate, ground seitan, sausage-style CATALOG (800.695.2241; carob, or vanilla. Taste and richness vary widely seitan, and seitan salami, healthy-eating.com), a from brand to brand, so experiment to find your pepperoni, and pastrami—plus many helpful tips. great source for ordering meat and dairy favorite. You’ll find vegan milks in the dairy case, substitutes like soy products, seitan, TVP, Soy is a great substitute for as well as in shelf-stable aseptic packages, which nutritional yeast—even vegan broth mixes. when baking cakes and other desserts. Earth require refrigeration after opening. Balance Natural Buttery Spread (nonhydrogenated Although some are delicious to drink straight and GMO-free) is tasty on bread. silken tofu and can be frozen, which produces a from the carton, milk alternatives are indispens- chewy texture. able for eating and making creamed soups Tahini, a staple in Middle Eastern cooking, is a Tofu’s neutral taste makes it extremely versa- and sauces, milk shakes, frozen desserts, and versatile paste made from ground hulled sesame tile, allowing it to pick up flavors from herbs, baked goods. There are vegan creamers available seeds. (Sesame butter, from unhulled seeds, is spices, and other ingredients. Pressed tofu can be for your coffee, too. thicker and more bitter.) Tahini made from roasted baked, broiled, grilled, marinated, scrambled, stir- Try milks and yogurts seeds has a stronger flavor than the variety made fried, steamed, or crumbled into salads. White made from soy! from raw seeds. Tahini is calcium-rich, and its Wave produces baked tofu in several nutty taste and creamy consistency are great for flavors: barbecue, Thai, Italian, etc. sauces, dips, spreads, and creamy dressings. Tofu is a wonderful substitute is another meat alternative. It is tradi- for dairy products. You can select tionally made from fermented whole , from the variety of ready-made tofu although some commercially available varieties products on the market (e.g., cream are made from soybeans combined with cheese, sour cream, and mayonnaise) or create or other beans. Tempeh is richer in absorbable your own dairy alternatives (e.g., mix tofu with nutrients and more flavorful than tofu. lemon, sugar, salt, oil, basil, and garlic to make ricotta-style filling for veggie lasagna). Tofu can Tofu (bean curd) is made from the mild white also be used for tasty cheesecakes, cream pies, milk of the . Inexpensive and easy to find, puddings, ice creams, and more! tofu is a great source of protein. is made from fermented soybeans, rice, There are two major types of tofu. Silken tofu TVP (texturized protein) is made barley, and other grains. Different types of miso (such as Mori-Nu brand), sold in shelf-stable from soy flour that has been cooked under pres- vary in flavor, aroma, and color. Tamari and aseptic packages, is used for dressings, spreads, sure, extruded, and dried. Since the oil has been shoyu can be used in place of dark miso for sauces, soups, desserts, and baked goods. Regular extracted, it has a long shelf-life. TVP is high in flavoring. These sauces are superior to most tofu, sold water-packed and refrigerated, is gen- protein, iron, calcium, fiber, and zinc. It can be commercial soy sauces, which are unfermented. erally used as a meat substitute. It is firmer than used in recipes instead of ground meat.

3 Do you really need a recipe? VeganRecipes It’s fun to find a new recipe and add it to your regular favorites. Most of the time, though, you’re too busy to cook with a recipe. You whip up dishes that are familiar HUMMUS and easy to prepare. What can you make that doesn’t require any reading or measuring, but is tasty and nutritious? 3 T tahini 1 T toasted sesame oil (or olive or canola oil) Here are a few ideas: 1⁄2 lemon, juiced Veggie burgers or dogs, mashed or baked potatoes, 1⁄2 C water (use a bit less for a stiffer texture) steamed veggies 1 large garlic clove, mashed Pasta with prepared sauce, salad, bread 1 15 oz. can chickpeas, drained Canned beans, rice, steamed veggies, salad salt & pepper, to taste Canned soup, salad, whole bread or rolls Slowly add water to tahini, oil, lemon juice, and Burritos with canned refried beans, shredded soy garlic. Combine sauce, chickpeas, and salt & cheese, chopped tomatoes, and lettuce pepper in a blender. Blend to desired consistency.

Serve with raw or chips as a dip; on We use the “meat, potatoes, and vegetable” approach to a crackers as a spread; or stuff into warmed pita meal, and sauce it up! Simply pick one or more of each: bread halves with grated carrots, shredded let- tuce, or fresh alfalfa sprouts on top. Protein source Beans, tempeh, tofu, seitan, vegan meat (like veggie Variations: Add spices such as cumin and coriander; burgers or Gimme Lean), etc. blend in vegetables such as red pepper; or stir in chopped olives, sun-dried tomatoes, etc. Carbohydrate source Bread, pasta, rice, potatoes, more “exotic” grains (quinoa, amaranth), etc. BLACK BEAN SOUP with ORANGE JUICE Veggies from THE CONVENIENT VEGETARIAN, © V. Messina & K. Schumann, 1999 Countless options 1 T canola or olive oil Sauce 2 carrots, finely diced There are so 2 stalks celery, thinly sliced (optional) many canned 1 medium onion, minced or bottled 1 C vegetable broth, or 1 C water + 1 T tamari sauces avail- (or miso or soy sauce) able at most 2 15 oz. cans black beans or 4 C cooked supermarkets, from 1⁄2 C orange juice the mundane (such as basic 2 tsp. cumin tomato or barbecue sauce) to the exotic (such as Thai sesame lime marinade or 2 tsp. ground coriander chocolate chili salsa). 2 limes, juiced You can marinate and cook (bake or fry) 2 tsp. salt your protein in sauce, and/or pour sauce 1 tsp. freshly ground black pepper over your carbohydrate source and veggies In a large saucepan, heat oil over medium heat. (including salad). Many sauces can be made Sauté carrots, celery, and onions until tender even more nutritious with the addition of nuts, (about 7–10 min.). Add broth, beans, orange seeds, and/or oils— juice, and spices. Simmer covered for 10 min., especially flaxseed stirring occasionally. Add lime juice, oil, which works salt, and pepper. best in cold sauces or For smoother dressings with an already strong flavor. soup, use a With the variety of sauces available hand blender and the number of combinations of to purée soup foods, one can easily try innumerable for 30 sec.; new “recipes” without ever cracking or remove a cookbook! portion of soup to blender or food Modified by Anne Green from processor, THE CONVENIENT VEGETARIAN liquify, by Virginia Messina, R.D. and & Kate Schumann return to soup pot. more recipes on page 9

VeganOutreach.org/VSP 4 Introduction: When someone is committed to Research on Vegetarian Staying reducing animal suffering, there are and Vegan Diets often solutions to these dilemmas. Affirming everyone’s experience The vegan diet appears to be a is the first step in working relatively new experiment in the a Healthy with people towards a history of human eating. It has more humane diet. only been since the mid-1940s that it has been practiced in an Vegan Nutrients That Need organized fashion in the Western Attention in Vegan Diets world. So far, the experiment appears to be successful: vegans in developed countries have by , R.D. Vitamin B12 been shown to have the same overall mortality President, Vegan Outreach Ⅲ There are no reliable unfortified rates as meat eaters with healthy lifestyles (low sources of vitamin B12; therefore, fortified 2 smoking and alcohol intake). These mortality foods and/or supplements are necessary for The following is an abridged version of rates (deaths per year before age 90) are about 31 “Staying a Healthy Vegan.” For details and the optimal health of vegans. 50% lower than those of the general population.2 references, please see the full article and Ⅲ Do not rely on any seaweed (e.g., algae, nori, endnotes at veganoutreach.org/shv. In their 1997 position paper on vegetarian diets, spirulina), brewer’s yeast, tempeh, or “living” the American Dietetic Association states: vitamin supplement that uses plants as a source Scientific data suggest positive relationships of B12. Do not rely solely on one type of fortified between a vegetarian diet and reduced risk for “I Was Vegan for a While, But…” food such as Red Star Vegetarian Support Formula several chronic degenerative diseases and condi- Nutritional Yeast. There are a number of nutritional issues that, if tions, including obesity, coronary artery disease, not attended to, could make someone feel less Ⅲ B12 protects the nervous system. Without it, hypertension, diabetes mellitus, and some types than optimal on a vegan diet. Some examples permanent damage can result (e.g., blindness, of cancer.…Well-planned vegan and lacto-ovo- include eating enough calories, protein, vitamin deafness, dementia). Fatigue, and tingling in the vegetarian diets are appropriate for all stages B12, calcium, and vitamin D. hands or feet, can be early signs of deficiency. of the life cycle, including during pregnancy and lactation. Appropriately planned vegan and Consuming an adequate amount of calories can Ⅲ B12 keeps the digestive system healthy. By lacto-ovo-vegetarian diets satisfy nutrient needs be a challenge for a new vegan. Someone on the lowering homocysteine levels, it also reduces the of infants, children, and adolescents and promote standard Western diet may only be aware of risk of heart disease, stroke, neural tube defects, normal growth.30 vegan foods that are low in calories (e.g., salads, and other diseases. Vegans who do not supple- vegetables, ). Eating only these foods will ment with vitamin B12 have consistently shown “Health Benefits of a Vegetarian Diet,” a 1999 paper likely leave someone unsatisfied and thinking the elevated homocysteine levels. coauthored by two experts on the mortality rates vegan diet is to blame, when all they need to do of vegetarians, concludes: Ⅲ Vegan infants need B12 through breast milk is eat more high-calorie foods. Compared with non-vegetarians, Western (their mothers must have a consistent B12 intake) vegetarians have a lower mean BMI (by about People once believed that vegans had to combine or formula. 1 kg/m2), a lower mean plasma total cholesterol particular foods at every meal to get the proper concentration (by about 0.5 mmol/l [19 mg/dl]), balance of amino acids (the building blocks of Vitamin B12 Recommendations Ⅲ and a lower mortality from IHD [ischemic heart protein). We now know that this is not the case. The Recommended Dietary Allowance (RDA) for disease] (by about 25%). They may also have However, some vegans may not get enough total vitamin B12 is 2.4 micrograms for adults (abbrevi- a lower risk for some other diseases such as protein (see protein section on page 7). ated as mcg or µg; 1,000 µg = 1 mg). diverticular disease, gallstones and appendicitis. Some vegan advocates emphasize that humans Ⅲ In fortified foods, the amount listed on the No differences in mortality from common can- need only small amounts of B12, and that it can nutrition label is based on 6 µg/day. For example, cers have been established. There is no evidence be stored in the body for years. It is true that, at 25% of the Daily Value = .25 * 6µg =1.5µg. of adverse effects on mortality. Much more the time they become vegan, some people have Ⅲ information is needed, particularly on other Follow steps 1 and 2 below if you have not had enough B12 stored in their liver to prevent serious causes of death, osteoporosis, and long-term a regular source of B12 for some time; if you have, B12 deficiency for many years. However, people health in vegans.35 go directly to step 2. often misinterpret this to mean that one need only Step 1. Buy a bottle of sublingual B12 and dis- A study of 34,192 members of the Seventh-day consume a tiny amount of B12 once every few solve 2,000 mcg under your tongue, once a day, Adventist (SDA) church living in Southern years. Actually, to build up such stores, it takes for two weeks. The following are vegan: California1 showed them to be the longest-lived many years of consuming B12 beyond one’s daily ▪ Solgar 1,000 mcg nuggets formally studied population in the world (with an needs. Many people do not have such stores. This ▪ average life span of 78.5 years for men, 82.3 for problem is easily solved by eating B12-fortified VegLife 1,000 mcg lozenges women).27 Twenty-nine percent were vegetarian, foods or taking a supplement. ▪ Freeda Vitamins 500 mcg lozenges 7–10% of which were vegan. Compared to the non- ▪ Nature’s Bounty 2,500 mcg tablets One can find certain studies that support the idea vegetarians, SDA vegetarian men that meat, eggs, and dairy are the cause of osteo- Step 2. Follow one of these daily recommenda- ▪ had a 38% lower heart disease rate porosis. However, selectively choosing such stud- tions to maximize your B12 status: (no difference for the women); ies leaves out the majority of research published ▪ Eat two 3–5 mcg servings of fortified foods ▪ lived 3.21 years longer, and the women on the subject. Someone who evaluates more (spaced at least six hours apart) lived 2.52 years longer. of the research will likely conclude that vegans, ▪ Take one 10–100 mcg supplement SDA vegetarians had about like non-vegans, should ensure daily sources of ▪ Take two 5 mcg supplements ▪ half the high blood pressure and diabetes; calcium and vitamin D. (spaced at least six hours apart) ▪ half the colon cancer; There are real differences in how people respond Note: Tablets from step 1 can be broken for ▪ two-thirds the rheumatoid arthritis and to various diets. While many people thrive on smaller doses until you finish the bottle. It’s prostate cancer. a vegan diet, it may not be so easy for others. okay to take more than recommended.

5 Some Benefits of Selected Vegan Foods is no clear evidence that vegans require supple- Beans and Nuts In addition to being excellent ments of DHA or EPA, vegan supplements of DHA sources of protein, beans and nuts have many other are available: benefits such as vitamins, minerals, fiber, and other ▪ NuTru’s O-Mega-Zen3 300 mg gelcaps chemicals that may prevent cancer and heart dis- (nutru.com/omega.htm; can be purchased ease.28,29 Nuts also contain monounsaturated fats, from veganstore.com or veganessentials.com) which are healthy for the heart. In one study, eating ▪ Genestra’s Neurogen DHA 100 mg capsules 34 nuts (including peanuts) five or more times per week (marketed by Seroyal out of Toronto, Ontario; 1 reduced heart disease by about 50%! call 800.263.5861) Fruits and Vegetables High and vegetable Note: Neuromins DHA is available at most consumption has been associated with a reduced risk health food stores, but it comes in capsules for cardiovascular disease, several common cancers, made from animal gelatin. and other chronic diseases (such as macular degenera- tion and cataracts). About Flaxseeds Ⅲ Flaxseed oil is the most concentrated source Whole Grains Whole-grain consumption has been of LNA. associated with a reduced risk for heart disease, dia- betes, hypertension, and stomach and colon cancers. Ⅲ One teaspoon of flaxseed oil contains 2.5 g of Whole grains include brown rice, whole-wheat bread, LNA. Cooking flaxseed oil damages the LNA, but barley, oatmeal, corn, quinoa, and millet. it can be put on warm food such as toast. Flax- seed oil should be kept in the refrigerator.

Ⅲ One tablespoon of flaxseeds contains 2.1 g of Fats Ⅲ Avocados and many nuts (almonds, cashews, LNA. If flaxseeds are not ground, they may not be The following is a quick summary about fats filberts/hazelnuts, macadamias, peanuts, pecans) digested. They can be ground in a blender (works intended simply to give basic recommendations. are high in MUFA. Because nuts are high in nutri- best with a large amount) or coffee grinder and For a more comprehensive discussion, see “The ents and other protective compounds, adults can then stored in the freezer. Ground flaxseeds can Challenge of Defining Optimal Fat Intake” by benefit from eating them on a daily basis. be sprinkled on cereal or used in baked goods. Virginia Messina, M.P.H., R.D. (available at POLYUNSATURATED FATS (PUFA) www.andrews.edu/NUFS/vndpg.html). PUFA Recommendations There are two main families of PUFA: omega-6s Ⅲ Be sure to follow the table below, as many SATURATED FATS and omega-3s. vegans do not get enough n-3 fatty acids.15 Ⅲ Many saturated fats raise the risk of heart disease. Omega-6s (n-6 fatty acids) Age LNA Flaxseed Oil Ⅲ Saturated fats are found in high amounts in Ⅲ Omega-6s are building blocks for hormones (yrs.) (g/day) (rounded tsp.) animal products, as well as in coconut and palm that increase inflammation and blood clotting. 1 kernel oils. .5–6 .9–2.0 ⁄2 Ⅲ Linoleic acid is the most prevalent omega-6 in >7 2.2–3.3 1 Ⅲ Saturated fats are stable at high temperatures. plant foods. Pregnant* If you are going to fry foods at high temperatures, 2nd Trimester extra .3 extra 1⁄2 Ⅲ palm oil may be the best vegan choice for its sta- Omega-6s are prevalent in corn, sunflower, 3rd Trimester extra .3 extra 1⁄2 bility. However, deep-fried foods should be limited. “vegetable,” and safflower oils. Since most vegans Lactating* extra .6 extra 1⁄2 get too many n-6s, they should consume a limited *Pregnant and lactating women should consider TRANS FATS amount of these oils.39 replacing the extra 1⁄2 tsp. of flaxseed oil with Ⅲ Trans fats are found mostly in foods made with 300 mg (.3 g) of DHA because infants have hydrogenated and/or partially hydrogenated oils, Omega-3s (n-3 fatty acids) more difficulty converting n-3s. including many , shortenings, com- Ⅲ There are three important omega-3 fatty acids: mercial frying fats, crackers, cookies, and other ▪ Alpha-linolenic acid (LNA) is found mainly in Ⅲ Limiting n-6 intake is important for maximizing snacks. (Read the label to determine whether the flaxseeds, hemp seeds, walnuts, soybeans, and the conversion of n-3s. You should aim for an n-6 product contains hydrogenated oils.) their oils, as well as in canola oil. It reduces to n-3 ratio of 4:1 or less. blood clotting, improves artery flexibility, and Ⅲ Butter and animal fat can also contain trans fats Source of n-3 n-6:n-3* may also reduce heart arrhythmias. LNA shows from bacterial fermentation.33 a strong association with reduced cardio- Flaxseed oil 1:4 Ⅲ The consensus among nutritional professionals vascular mortality rates, including those from Canola oil 2:1 is that trans fats increase the risk of heart disease heart attack and stroke. English walnuts 4:1–5:1 Walnut oil 5:1 and many other diseases. ▪ Eicosapentaenoic acid (EPA), found mainly in Soybean oil 7.5:1 fatty fish, serves as a precursor for the eicosa- MONOUNSATURATED FATS (MUFA) Black walnuts 10:1 noids (hormonelike substances that act on Ⅲ MUFA improve cholesterol levels. local tissues) that reduce inflammation, blood *Approximate. Ⅲ MUFA are abundant in olive oil, canola oil, clotting, and cholesterol. high oleic sunflower oil, hazelnut oil, high oleic ▪ Docosahexaenoic acid (DHA), found mainly Ⅲ Flaxseed oil goes a long way in correcting the safflower oil, and almond oil. in fatty fish and seaweed, is a major structural imbalance in a typical vegan diet, but you should component of the gray matter of the brain, the only take the recommended amounts. If you pre- Ⅲ Olive may be the best oil for cooking at moder- retina of the eye, and cell membranes. Low fer oils on foods such as bread, I recommend raw ate temperatures. It is not as refined as other oils, DHA levels are associated with depression. olive or raw canola oil to minimize your n-6 to making it a reliable source of vitamin E. It has n-3 ratio, as well as for other benefits. stood the test of time as the primary oil used in Ⅲ For some of its benefits, LNA must be converted the healthy Mediterranean diet. If you do not like to EPA, which in turn must be converted to eicosa- Ⅲ People with diabetes do not efficiently convert the taste of olive oil in some dishes, try other oils noids or DHA. DHA can also be retroconverted LNA to EPA and DHA. Diabetic vegans should high in MUFA. into EPA at a rate of about 10%.37 Although there replace .3 g of LNA with 300 mg of DHA per day.

VeganOutreach.org/SHV 6 Calcium Vitamin D Ⅲ RDA for iodine: Ⅲ Recent small studies have shown vegans to have Ⅲ Vitamin D regulates calcium absorption and Age (yrs.) RDA (mcg)* Upper Limit† (mcg) the same or slightly worse bone mineral density excretion, especially when calcium intake is low. as non-vegans.5,6,7,8,9 Factors that can prevent 1–3 90 200 Ⅲ Vitamin D can be made by the action of sun- osteoporosis include 4–8 90 300 light (UV rays) on skin. Light-skinned nonelderly 9–13 120 600 ▪ weight-bearing exercise throughout one’s adults exposing their hands and faces to sunlight 14–18 150 900 lifetime (one of the most important); for 10–15 minutes, two to three times per week >18 150 1,100 ▪ adequate calcium, vitamin D, vitamin K, can get enough vitamin D. Pregnant protein, potassium, magnesium, and ≤ 18 220 900 Ⅲ Elderly people may need up to four times the boron intakes; >18 220 1,100 amount of sunlight exposure listed above,18 and ▪ adequate estrogen levels (for women). Lactating dark-skinned people may need up to six times ≤ Factors that can contribute to osteoporosis include 18 290 900 this amount in order to meet vitamin D needs ▪ >18 290 1,100 high sodium and caffeine intakes; through sunshine alone. ▪ smoking; *mcg = microgram = µg. Ⅲ According to some experts, dark-skinned, breast- † ▪ too much, or too little, protein. Important: Do not exceed the upper limit. fed babies should have vitamin D supplements.18 Ⅲ Plant foods that provide calcium offer other Ⅲ Above the 42nd latitude (which runs through nutrients that are good for bones: vitamin K in Protein Denver, Indianapolis, and Philadelphia), vitamin leafy greens; and vitamin C, potassium, and mag- Ⅲ The plant foods highest in protein are D is not synthesized during the winter.18 Vegans nesium in calcium-fortified orange juice. Beans, (beans, peanuts, soyfoods such as tofu) and nuts, who do not get much sunlight exposure should nuts, leafy green vegetables, and noncitrus fruits but grains and vegetables also contain significant supplement with vitamin D, especially during the are good sources of boron.10 amounts. Here are some high-protein plant foods: winter or cloudy months. Food Serving Ca (mg) Food Serving Protein (g) Ⅲ One small recent study found an increase in Orange juice, fortified 1 C 250–300 lumbar spine density in four out of five vegans in Tofu 1⁄2 C10–20 Soymilk, fortified 1 C 200–300 Finland (a northern country where sunlight does Veggie dog/burger 1 6–18 1 Tofu (if “calcium-set”)* 1⁄2 C 120–300 not activate vitamin D during the winter) who Soybeans* ⁄2 C 14.3 1 Figs, dried 5 258 4 Texturized soy protein ⁄2 C11 took 5 mcg/day of vitamin D2 for 11 months. Blackstrap molasses 1 T 187 Soymilk 1 C 5–10 1 Collard greens† 1⁄2 C178Vitamin D Recommendations Lentils* ⁄2 C 8.9 Peanut butter 2 T 8.0 Sesame seeds 2 T 176 Ⅲ The Daily Value for vitamin D is 10 mcg (400 IU). Veg. baked beans† 1C 128 Chickpeas* 1⁄2 C7.5 If a food label says 25% of the Daily Value, it has Navy beans† 1C 128 Sunflower seeds 2 T 5.0 2.5 mcg (100 IU) per serving. Typical fortified soy, Broccoli† 1⁄2 C50 Brown rice 1 C 4.9 almond, and rice milks have 2–3 mcg (80–120 IU) Almonds 2 T 50 Potato 1 med. 4.5 per cup. Kale† 1⁄2 C47 *Cooked. Ⅲ *Read the label for calcium amounts. Country Life and Thompson Nutritional Products † make a vitamin D of ergocalciferol, which comes Cooked. Ⅲ Vegans may not meet their protein needs, from plants; others are available. resulting in loss of muscle mass and/or reduced Ⅲ The absorbability of the calcium in kale, broc- Ⅲ Dietary Reference Intake (DRI) for vitamin D: immunity, if coli, collard greens, and soymilk is about the same ▪ food intake does not meet energy needs, such Age DRI Upper Limit* as that in cows’ milk, which contains 300 mg/C. (yrs.) (mcg† [IU]) (mcg [IU]) as in cases of anorexia nervosa, depression, Ⅲ poverty, illness,3 or dieting; The calcium in spinach, Swiss chard, and beet <1 5 (200) 25 (1,000) ▪ higher-protein plant foods are not included in greens is not well absorbed, due to their high 1–50‡ 5 (200) 50 (2,000) sufficient amounts. This can happen when content of oxalates, which bind calcium. 51–70 10 (400) 50 (2,000) ▪ most food eaten is junk food such as Ⅲ >70 15 (600) 50 (2,000) Many nondairy milks are now fortified with French fries, soda, etc.; calcium, vitamin D, and/or vitamin B12. *Do not exceed the upper limit. ▪ beans are avoided3 (in which case, other † mcg = microgram = µg. Ⅲ Many orange juices are fortified with calcium. high-protein foods should be used instead); ‡ Including during pregnancy. ▪ protein is believed to be unimportant or Ⅲ Calcium supplements inhibit iron absorption if higher-protein foods are avoided (such as eaten at the same time.23 Iodine in some fruitarian or raw-food diets). Calcium Recommendations Ⅲ Iodine is needed for healthy thyroid function, Protein Recommendations Ⅲ The Daily Value for calcium on food labels is which regulates metabolism. Ⅲ Experts recommend that adult vegans eat .4 g 1,000 mg. If a food label says 25% of the Daily Ⅲ Receiving an adequate amount of iodine of protein per day for every pound of healthy Value, it has 250 mg of calcium per serving. through foods is not as much of a problem for body weight.22 Ⅲ Dietary Reference Intake (DRI) for calcium: U.S. vegans as it is for European vegans,19, 20 Ⅲ 26 whose food supply contains less iodine. Protein recommendations for young vegans: Age (yrs.) DRI (mg) Upper Limit*(mg) Age (yrs.) Females (g/day) Males (g/day) 1–3 500 2,500 Iodine Recommendations 1–2 18–19 18–19 4–8 800 2,500 Ⅲ Since it’s very hard to predict how much 2–3 18–21 18–21 9–18 1,300 2,500 iodine is in any given person’s food supply, North 4–6 26–28 26–28 19–50 1,000 2,500 American vegans should take a modest supple- 7–10 31–34 31–34 >50 1,200 2,500 ment on a regular basis to ensure they are meet- 11–14 51–55 50–54 *Do not exceed the upper limit. ing requirements; 75–150 mcg every few days 15–18 50–55 66–73 should be ample.

7 Young Vegans Vitamin A Infants The American Dietetic Association and the American Ⅲ Preformed vitamin A exists only in animal prod- Academy of Pediatrics agree that well-planned vegan diets can satisfy ucts. However, there are about 50 carotenoids the nutrient needs and normal growth of infants.25 For more informa- that the body can convert into vitamin A; the most tion on the needs of vegan infants, please refer to BECOMING VEGAN common is beta-carotene. (see nutrition resources listing below). Ⅲ The vitamin A content of foods is now stated as Fiber and Children Vegan children can easily exceed retinol activity equivalents (RAE). The RDA of 900 the upper limit for fiber. Therefore, it is recommended RAE for men and 700 RAE for women can be met they eat half of their servings of grains as refined with one of the following foods: (e.g., white pasta, white rice, white bread).26 Vegan children may benefit from some other low-fiber foods Food Serving RAE such as peeled fruits and vegetables, nut , and Pumpkin* 1 C 1,345 added oils.26 For younger children, be sure to chop Cantaloupe 2⁄3 med. 1,290 or grind nuts well enough to prevent choking. Sweet potato* 1 med. 1,244 Carrot 1 med. 1,012 Amino Acids Iron Recommendations *Cooked. Taurine, carnitine, and creatine are found either You probably do not need to worry about iron if primarily or only in animal products. However, you are otherwise healthy and eat a varied vegan Ⅲ Other sources of vitamin A include kale, mango, since the body can make these molecules, extra diet. If you suspect an iron deficiency, see a doc- spinach, butternut squash, and various greens. supplementation isn’t generally needed for vegans. tor. If your doctor thinks your iron stores are too low, eating meat (which is unnecessary) or taking Multivitamins and Other Nutrients Iron an iron supplement may be suggested. Taking a Some people may have specific problems absorb- Ⅲ Iron-deficient anemia is probably one of the 100 mg tablet of vitamin C with two meals a day ing or utilizing particular nutrients regardless of most inaccurately self-diagnosed illnesses. It is for 60 days should improve the anemia. their diets. There are certain nutrients that are nor- a serious disease, and those who think they may mally provided adequately by a varied vegan diet, be suffering from it should see a doctor. Zinc but can be low in some. Riboflavin (vitamin B2) Ⅲ Zinc is not found in large amounts in plant and pyridoxine (vitamin B6) are two such nutri- Ⅲ Iron-deficiency symptoms include pale skin, foods, but vegetarians tend to have adequate ents. Many well-respected health professionals brittle fingernails, fatigue, weakness, difficulty zinc status. suggest that everyone takes a modest (25–100% breathing upon exertion, inadequate temperature of the RDA) multivitamin supplement to be on the regulation, loss of appetite, and apathy. Ⅲ Symptoms of zinc deficiency include poor safe side. For a list of vegan multivitamins, please growth and delayed sexual maturation in chil- Ⅲ Iron in vegetarian diets is a somewhat contro- see full article at veganoutreach.org/shv. dren, poor wound healing, hair loss, impaired versial topic for a number of reasons: immune function, and dermatitis (especially ▪ Although vegetarians’ ferritin (the storage form around body orifices).23 of iron) levels are normally lower than non- Summary of vegetarians, they are no more likely to have Ⅲ Sources of zinc include corn, peas, cashews, Daily Recommendations for iron-deficiency anemia. peanuts, peanut butter, pumpkin seeds, and sun- Vegan Adults ▪ Low iron stores are associated with higher flower seeds; are often fortified with zinc. glucose tolerance and therefore could pre- Ⅲ The leavening of bread (most bread is leavened) Recommended Daily Intake* vent diabetes. and fermenting of soyfoods (tempeh and miso) Vitamin B12 3–100 mcg (µg) ▪ High iron stores are associated with cancer 26 enhance zinc absorption. Omega-3 fats 2.2–3.3 g† and, to a lesser extent, heart disease. Calcium 1,000–1,200 mg Selenium Ⅲ Before someone actively tries to increase their Vitamin D 5–15 mcg (200–600 IU) Ⅲ Selenium intake is more related to the selenium iron absorption, they should have their ferritin Iodine 75–150 mcg every few days content of the soil than to dietary pattern. U.S. and levels checked to make sure they do not have a General health Plenty of green and yellow Canadian soil appears to be adequate in selenium. vegetables, other vegetables, disease that increases iron storage (e.g., hemo- Studies of vegetarians and vegans in the United fruits, nuts, legumes, and chromatosis). (Because of blood loss, menstruating whole grains States have shown them to have adequate intakes. vegan women do not need their serum ferritin *See specific sections above for needs of other levels checked; they can go ahead and take steps Ⅲ Selenium is found in many foods, but in higher age groups. to increase iron absorption.) amounts in Brazil nuts, whole grains (whole-wheat † Easily obtained through 1 tsp. of flaxseed oil. bread, oatmeal, barley), white rice, and beans.22 Ⅲ Vegans tend to have iron intakes at least as high as non-vegetarians. However, plant iron is generally not absorbed as well as iron from meat. Nutrition Ⅲ “Vitamin B12: Are You Getting It?” by Jack Norris, R.D. and “What Every Vegan Ⅲ Vitamin C significantly aids in plant-iron absorp- Resources Should Know about Vitamin B12: An Open Letter from Health Professionals and tion (they must be eaten at the same meal). A Vegan Organizations”; available at veganoutreach.org/health. 3 ⁄4-cup serving (6 fl. oz.) of orange juice contains Ⅲ “A Recipe for Abundant Vegan Health” by Dr. Stephen Walsh & Dr. Glynis Chapman; THE VEGAN, autumn 2001, 93 mg of vitamin C. U.K. Vegan Society; available at vegansociety.com/articles/aut01recipe.htm.

Ⅲ In one study, vegetarian children with iron- Ⅲ “Vegetarian Diet for Exercise and Athletic Training and Performing: An Update” by D. Enette deficiency anemia were given 100 mg tablets of Larson, M.S., R.D., L.D.; available at www.andrews.edu/NUFS/vegathletes.htm. vitamin C at both lunch and dinner for 60 days. Ⅲ BECOMING VEGAN by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D.; can be ordered from They saw a drastic improvement in their anemia, veganoutreach.org/catalog or by phoning the Book Publishing Company at 888.260.8458. with most making a full recovery.40 Ⅲ & HEALTH LETTER published by Loma Linda University; the only Ⅲ Calcium supplements, coffee, and tea inhibit university nutrition newsletter dedicated to vegetarian and vegan issues; visit www.llu.edu/ iron absorption if eaten at the same time.23 llu/vegetarian/subscribe.htm or call 888.558.8703 to subscribe (10 issues/year for $24).

VeganOutreach.org/SHV 8 BROWN RICE with SPICY RED SAUCE and HARVEST of VEGGIES from THE CONVENIENT VEGETARIAN, © V. Messina & K. Schumann, 1999 1 T oil (olive or canola oil preferred) 1⁄2 C onion, coarsely chopped 1 frozen veggie burger, thawed 6 medium mushrooms, cut into fourths 1 15 oz. can garbanzo beans (chickpeas), drained, or 2 C cooked, drained 1 C frozen corn kernels 3⁄4 C tomato-based salsa pinch dried red pepper flakes (optional) pinch salt freshly ground black pepper (to taste) 3 C cooked brown rice In a large saucepan, heat oil over medium heat. Add onion. Crumble veggie burger into small pieces (resembling ground beef) and add to pan. Cook until onions are transparent and burger pieces are brown (about 8 min.). Add MESSY MIKES (Sloppy Joes) SEITAN (Basic Boiling Recipe) mushrooms. Cover and cook for 1 min. Add from VEGAN VITTLES, J. Stepaniak, 1997 from VEGAN VITTLES, J. Stepaniak, 1997 beans, corn, salsa, red pepper flakes, salt, and © © black pepper. Cook 1–2 min. more. Add brown 1 T olive or canola oil Dry ingredients rice and toss until hot and well mixed. 1 medium onion, diced 11⁄2 C instant gluten flour (vital ) Variations: Substitute any beans, grains, and veggies 1 8 oz. package tempeh, crumbled 1⁄4 C nutritional yeast flakes (optional; adds that are convenient. 2 T tamari soy sauce a deeper flavor and vitamin B12) 1 1⁄2 C ketchup ⁄2 tsp. garlic granules (optional; can vary amount) PAD THAI 1 tsp. prepared yellow mustard 1 tsp. apple cider vinegar 1⁄2 tsp. onion granules Noodles and sauce 1 tsp. sugar or other sweetener (optional; can vary amount) 1 lb. soba, rice, or other noodles desired herbs & spices: sage, thyme, cumin, Heat the oil in a 2-quart saucepan over medium- 1 chili powder, etc. (optional) ⁄3 C tamari or soy sauce high. Add onion, tempeh, and soy sauce, and 1⁄3 C lemon or lime juice sauté until onion is tender and lightly browned Liquid ingredients 1–2 T peanut butter (about 10 min.). 1 C water, vegetable broth, tomato juice, or a 1 T tahini (or omit and use more peanut butter) Add the remaining ingredients, and mix well. combination (juice adds a “beefier” flavor) 1⁄4 C sugar or other sweetener Reduce the heat to medium and simmer the 3 T soy sauce 2 T sesame (or other) oil mixture uncovered, stirring often, for 10 min. 1 T olive oil (optional) 1⁄2 lb. regular tofu (optional) Serve over split burger buns. Simmering broth 1 large onion, chopped 10 C water or vegetable broth 1 4–8 cloves garlic, minced PEANUT BUTTER SPIRALS ⁄2 C soy sauce 2" piece of fresh ginger, minced (optional) Combine dry ingredients in a medium mixing bowl. 2 2 green chiles, seeded and minced, ⁄3 C peanut butter (or tahini) Combine liquid ingredients in a small mixing 3 or 1⁄2 tsp. red pepper flakes, ⁄4 C water bowl. Pour into dry ingredients; mix well. If there or Thai pepper sauce, to taste 3–4 T soy sauce is still flour around the edges, add a small Veggies (mix and match) 2 T mild vinegar (or lemon juice) amount of additional water. 1 can water chestnuts 1 scallion, coarsely chopped (optional) Knead the gluten directly in the mixing bowl for 2 C bean sprouts 1 T sweetener about a minute. Slice the gluten into three rela- 1 tively equal pieces, and set aside. 1 stalk broccoli, chopped ⁄2 tsp. ground ginger 2 C chopped carrots 1⁄3 tsp. chili powder, or to taste (or cumin, or Place the ingredients for the simmering broth into vegan barbecue sauce, to taste) a 4 1⁄2-quart saucepan or Dutch oven, add the Prepare noodles, drain and set aside. Mix tamari, gluten pieces, and bring to a gentle boil. Reduce lemon/lime juice, peanut butter, tahini, chiles, 12 oz. uncooked pasta the heat to medium-low. Simmer with pot par- and sugar. Set aside. In a wok, stir-fry onion, 11⁄2 C frozen green peas tially covered for 1 hour. Maintain the heat so garlic, tofu, and ginger in sesame oil. Add broc- Combine first eight ingredients; mix that the liquid barely simmers; turn gluten over coli, carrots, water chestnuts, and a little water well (food processor or blender during cooking. Let cool in broth uncovered. and stir-fry for a few minutes. Add tamari mix- works best). Cook pasta and peas ture, bean sprouts, and noodles, stir and cook according to instructions on package. Transfer to storage containers, adding enough of the until sauce thickens (about 5 min.). Serve with Combine everything. broth to keep seitan immersed. Seal containers limes, chopped peanuts, and/or sliced green tightly and store in the refrigerator up to ten Variations: Cool pasta and peas (or just days or in the freezer for up to six months. onion. You can, of course, use a store- thaw) and serve cold. Sauce is also bought peanut sauce instead. To extend the life of fresh or defrosted seitan, delicious over rice boil it in its soy sauce broth for 10 min., two and steamed times a week. vegetables. more recipes on page 10

9 ROASTED ROOT VEGETABLES from ATASTE OF VITALITY, a shareware cookbook by Mark Foy (available at www.vitalita.com)

1 large onion, thinly sliced 2 large potatoes, cut into 2" pieces 3 1⁄2 lbs. sweet potatoes, cut into 2" pieces (about 4 large sweet potatoes) 2 large carrots, cut into 1" pieces 5 garlic cloves, crushed 11⁄2 tsp. olive oil 2 T dried dill weed 1 tsp. sea salt Toss cut vegetables, garlic, oil, dill, and salt in a bowl. Transfer to baking sheet (it should not BEST and FASTEST CHILI need to be oiled since the vegetables are oiled). BEST (and Easiest) CHOCOLATE PUDDING from THE CONVENIENT VEGETARIAN, © V. Messina & K. Schumann, 1999 Roast in a 450˚ oven (no need to preheat oven) from VEGAN VITTLES, © J. Stepaniak, 1997 for about 50 min., or until the vegetables are not 1 just under 1 C boiling water hard and have browned. During the last 30 min. 110 ⁄2 oz. package silken tofu (firm), crumbled 1 C TVP (texturized vegetable protein) of roasting, toss vegetables every 10 min. to 2⁄3 C unbleached cane sugar 1 T canola or olive oil ensure they do not burn on any one side. 1⁄3 C unsweetened cocoa powder 1 onion, coarsely chopped Variations: Use different types of herbs or spices 2 tsp. vanilla extract 1 green bell pepper, diced in place of dill weed (such as rosemary or basil, pinch of salt 2 T chili powder or garam masala for an Indian flavor). Place all the ingredients in a food processor fitted 2 tsp. ground cumin with a metal blade and process until smooth, 2 tsp. garlic powder creamy, and thick. Chill in the refrigerator until EASY NUTRITIONAL YEAST CHEESE 2 tsp. dried oregano serving time. 3 1⁄4 tsp. allspice (optional) ⁄4 C nutritional yeast flakes 1 2 15 oz. cans diced or crushed tomatoes ⁄4 C flour CHOCOLATE PIE 1 15 oz. can pinto, kidney, or black beans 1 tsp. salt 1 2101⁄2 oz. packages silken tofu (soft) 1 3 oz. can tomato paste ⁄2 tsp. garlic powder 1 2 oz. can diced jalapeño chile, 2 C water 1 10–12 oz. package vegan chocolate chips or 2 fresh hot chiles, diced 1⁄4 C vegan margarine 1 vegan graham cracker piecrust (store-bought or homemade) In a small bowl, pour boiling water over texturized 1 tsp. mustard vegetable protein. Set aside. Mix dry ingredients in a saucepan. Whisk in water. Purée the tofu in a blender until completely smooth. Heat the chocolate chips in a double boiler or In a large skillet, heat oil over medium heat. Sauté Cook over medium heat, whisking until mixture microwave oven just enough to melt (be careful onion and bell pepper until tender (about thickens and bubbles. Cook an additional 30 sec.; not to burn them). Combine melted chips with 8 min.). Add texturized vegetable protein and remove from heat. Stir in margarine and mustard. tofu in the blender. Pour the mixture into the remaining ingredients. Mix thoroughly. Note: Cheese will thicken as it cools, or you may add water to thin it. piecrust. Chill for at least 2 hours before serving. Simmer 30 min. Serve alone or over a cooked grain Variations: Add a few tablespoons of peanut butter of your choice. You can substitute two thawed to the mixture while blending or add nuts or and crumbled veggie burgers for the reconsti- CROCK CHEEZE berries to the mixture once it is in the crust. tuted texturized vegetable protein. from VEGAN VITTLES, © J. Stepaniak, 1997 1⁄2 lb. regular tofu (firm), rinsed, patted dry, CHOCOLATE CAKE HOPPIN’ JOHN and crumbled from THE CONVENIENT VEGETARIAN, © V. Messina & K. Schumann, 1999 3 T nutritional yeast flakes 11⁄2 C flour 1 15 oz. can black beans, drained, 2 T tahini 1 C sugar or 2 C cooked, drained 2 T fresh lemon juice 3 T cocoa or carob powder 2 C cooked brown or white rice 11⁄2 T sweet white miso 1 tsp. baking soda 1 1⁄2 C finely chopped mild red onion 1 tsp. onion powder ⁄8 tsp. salt (or other onion) 3⁄4 tsp. salt 4 T oil 1 C salsa (spice level to taste) 1⁄2 tsp. paprika 1 tsp. vanilla 1 4 oz. can diced green chiles 1⁄4 tsp. garlic powder 1 T vinegar 1 or ⁄4 C diced fresh (or more salsa) 1⁄4 tsp. dry mustard 1 C cold water 1 ⁄2 C chopped scallions (green onions), Place all the ingredients in a food processor fitted In adequate mixing bowl, combine dry ingredients. including green portion (optional) with a metal blade and In mixture, create three holes. Put oil in the first In a medium bowl, toss beans, rice, red onion, salsa, process until very hole, vanilla in the second, and vinegar in the and chiles. Place in cooking container. Microwave smooth. Chill for third. Cover with water and mix thoroughly. on high for 2–3 min. or bake at least an hour Place the batter in an oiled or nonstick 9" cake pan at 350˚ for 25 min. Top before serving. or equivalent. Bake at 350˚ for 35 min. Recipe with scallions just makes one layer. Cake batter can also be used before serving. for cupcakes; bake for 25 min.

VeganOutreach.org/VSP 10 VeganResources

Available from Vegan Outreach… Other recommendations…

PAMPHLETS VEGAN ON-LINE/MAIL-ORDER CATALOGS In addition to our VEGAN STARTER PACK, we offer Pangea Shoes, clothing, bags, books, personal the following booklets. (Suggested donation: care, etc. 800.340.1200; veganstore.com 20¢/booklet.) The Vegetarian Site 520.529.8691; WHY VEGAN? thevegetariansite.com VEGETARIAN LIVING Vegan Mercantile veganmercantile.com VEGAN ADVOCACY Vegan Essentials veganessentials.com ¿POR QUÉ VEGANO? Spanish-language version CLASSIC COOKBOOKS of WHY VEGAN? Available at veganstore.com and many bookstores: WHAT WOULD JESUS EAT…TODAY? from the Christian Vegetarian Association TOFU COOKERY by Louise Hagler THE UNCHEESE COOKBOOK by DISPLAY MATERIALS THE NEW FARM VEGETARIAN COOKBOOK 11" x 17" Display Posters Set of 3…$10. edited by Louise Hagler and Dorothy R. Bates 8 1⁄2" x 11" Display Prints Set of 10…$11. LEATHER ALTERNATIVES Booklet Display Rack for WHY VEGAN? or VEGETARIAN LIVING…free! Nonleather shoes, purses, etc. can be found in many mainstream stores, and most athletic shoe VIDEOS companies offer nonleather options. For more When available, video is possibly the most per- information, see vrg.org/nutshell/leather.htm. suasive medium for convincing people to adopt a vegan diet for ethical reasons. PRODUCTS NOT TESTED ON ANIMALS Explicit footage of factory Most products sold in farms and slaughterhouses. VHS; 12-minute natural food stores are segment, looped ten times for a 2-hour made by companies tabling edition…$5. that do not test on ACOW AT MY TABLE Documentary with some animals; check the graphic footage, but well interspersed with packaging for infor- interviews. VHS; 81 minutes…$20. mation. Some brands sold in supermarkets are BOOKS also not animal-tested (e.g., ANIMAL LIBERATION Professor Peter Singer’s Safeway brand, Tom’s of Maine). best-selling book, which lays down an ethical foundation for animal protection…$10. For links to the above and other resources, BECOMING VEGAN Comprehensive book for please see veganoutreach.org/resources. adopting a healthy vegan diet, with the latest nutritional research; by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D.…$15. For more information… THE CONVENIENT VEGETARIAN Quick and easy meatless cooking, with a guide to setting up a Please visit veganoutreach.org for vegan kitchen for maximum convenience; by further discussion on Virginia Messina, R.D. & Kate Schumann…$11. vegan-related issues, VEGAN VITTLES A wealth of innovative vegan and links to other recipes for “meats,” “milks,” “uncheeses,” web sites. Topics soups, quick breads, and desserts that are and links include exciting, healthful, and simple to prepare; photos and videos, by Joanne Stepaniak…$11. campaigns, animal rescues, free-range Order at veganoutreach.org/catalog or send farms, slaughter- orders to Vegan Outreach, 211 Indian Drive, houses, wool, Pittsburgh, PA 15238. Please include $4.00 for leather, product your first item, and $1.50 for each subsequent testing, and the item. (PA residents add 7% sales tax.) environment.

11 So, you think it’s wrong to eat meat? If we don’t eat the animals, won’t they It’s not a question of being “right” or “wrong.” If overpopulate? you do not want animals to suffer and be slaugh- We don’t kill and eat these animals to save them tered, then you can stop supporting from dying a natural death. They are bred to live such practices by not buying in factory farms and die in industrial slaughter- animal products. houses. This will stop when people Answers to Commonly Asked stop buying meat, Don’t plants suffer, too? Questions regarding Veganism eggs, and dairy. Of course plants can respond to stimuli in Doesn’t the Bible say it’s okay to eat meat? Why should their environment. But The Bible does not say that we are required people sacrifice there is no evidence that to eat animals. Just because the Bible doesn’t convenience for the plants possess the sort explicitly forbid something doesn’t make it right. sake of an animal? of organized tissue For example: We claim to be moral required to perceive the When your brother is reduced to poverty and beings who do not act stimulation as the subjective sells himself to you, you shall not use him to merely to satisfy selfish experience of pain. work for you as a slave.…Such slaves as you impulses. We would not have, male or female, shall come from the want to live in a society What about honey, and insects nations round about you; from them you may where people pursued their killed by pesticides or during harvest? buy slaves. You may also buy the children of cravings with no limits, where the People often define “vegan” as someone who does those who have settled and lodge with you and stronger could take advantage of the not use animal products. But it is not clear which such of their family as are born in the land. weaker if it were convenient to do so. organisms are considered animals. According to These may become your property, and you may rd Isn’t veganism expensive? BIOLOGY (3 edition, Campbell, 1993), “Constructing leave them to your sons after you; you may use a good definition of animals is not as easy as it them as slaves permanently. There is nothing inherent to the vegan lifestyle might first appear. There are exceptions to nearly LEVITICUS 25:39–46 that is more costly (beans and rice are less every criterion for distinguishing an animal from expensive than beef or pork; a bean burrito is There are plenty of devout Christians who are other life forms.” less expensive than a Big Mac). vegetarian or vegan. Most theologians would If vegans are going to follow a technical or agree that a benevolent God is not going to send scientific definition of the word “animal,” then Why should I concern myself with animal someone to hell for trying to be compassionate to sponges (Porifera) are included. They cannot feel suffering when there are so many people animals. Therefore, the Bible cannot be used as an pain or suffer any more than plants. So what suffering in the world? excuse for turning a blind eye to the cruelty and would be the point of including sponges in a Peter Singer writes in ANIMAL LIBERATION: killing in animal agribusiness. Contact us for the vegan definition of “animal”? booklet WHAT WOULD JESUS EAT…TODAY? and/or [P]ain is pain, and the importance of preventing It is possible to compare the human brain to visit christianveg.com for more information. unnecessary pain and suffering does not dimin- the brains of animals that are closely related to ish because the being that suffers is not a mem- the animals from which humans have evolved. What do you think about abortion? ber of our species. What would we think of Because of similarities in brain structure, it is pos- Whatever our opinion on abortion, each one of someone who said that “whites come first” and sible to conclude that cows, pigs, chickens, and us can reduce suffering by not buying meat, eggs, that therefore poverty in Africa does not pose as other animals we raise to eat, most likely do feel and dairy. serious a problem as poverty in Europe? pain and can suffer. Most reasonable people want to prevent war, The evolutionary path of invertebrates (such What about free-range animal products? racial inequality, poverty, and unemployment; as mollusks and insects) diverged from ours long The Associated Press reported on March 11, 1998: the problem is that we have been trying to pre- before the evolution of fish, the oldest verte- vent these things for years, and now we have Free-range chickens conjure up in some con- brates. In fact, humans are more closely related to admit that, for the most part, we don’t really sumers’ minds pictures of contented fowl to starfish than to squid and octopi, who have the know how to do it. By comparison, the reduction strolling around the barnyard, but the truth is, largest brains of all the invertebrates. Since their of the suffering of nonhuman animals at the all a chicken grower needs to do is give the nervous systems developed along a different hands of humans will be relatively easy, once path, it is hard to know if they have conscious, birds some access to the outdoors. [W]hether human beings set themselves to do it. subjective experiences. the chickens decide to take a gambol or stay In any case, the idea that “humans come first” Insects (including bees) have brains. But their inside with hundreds or thousands of other is more often used as an excuse for not doing brains are not highly developed, and they may birds, under government rules growers are free anything about either human or nonhuman not be large enough to facilitate consciousness in to label them free-range. animals than as a genuine choice between order to have the subjective experience of suffer- In general, birds raised on free-range farms incompatible alternatives. For the truth is that ing. So, is honey vegan? are subjected to debeaking, and male chicks are there is no incompatibility here…there is nothing Our best answer is “We still killed at egg producing facilities. Because to stop those who devote their time and energy don’t know.” To be on animals raised on commercial free-range farms to human problems from joining the boycott of the safe side, the best are still viewed as objects to be used for food, the products of agribusiness cruelty.…[W]hen thing to do would be to they are subject to abusive handling, transport, non-vegetarians say that “human problems come avoid causing insects and other and slaughter. Like all animals used for food, first,” I cannot help wondering what exactly it is invertebrates harm whenever they are slaughtered at a fraction of their normal that they are doing for human beings that com- possible. For more discussion, life expectancies. For more information, see pels them to continue to support the wasteful, see veganoutreach.org/insectcog.html. upc-online.org/freerange.html. ruthless exploitation of farm animals.

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Many of the photos in this booklet were provided 100% recycled paper © Vegan Outreach, 2002 WORKING TO END CRUELTY TO ANIMALS courtesy of CDC, , PETA, and USDA 30% post-consumer waste Vegan Starter Pack, Rev. 8/02