recipes | community | what you ‘oughta know What do A Handbook for Vegans and the“ peopleVegans who love eat?them Vegan Handbook best in town

If slaughterhouses had glass walls, Vegan H B Crew Photography Zara Smith everyone would be a Vegetarian. Publisher: Gary Sweet Contributing Writer: Ben Jennings -Paul McCartney Vegan H B Editor: Pam Carter Artistic Director: Shilo Terrance A lifestyle handbook for Vegan living Distribution: Jeff Kaplan Student Liaison: Sabina Lundgren The Best are the simplest On-line: Joshua Graves. Graphic Design: Erin Kavanagh. “

From the Editor I aspire to make delicious as nutritious as possible (this includes keeping I decided to in the summer of things as close to raw as I happily can), ‘08 after I’d discovered the hugely positive creating many meals that require a very impact it had, had on a friend’s father’s short prep. time (15-25 minutes is my hope). health; the ideology around ecology, We are very happy to have created a environment, and the impact of Big Agra on partnership here at Vegan Hand Book, to all living creatures was the next revelation. help those wishing to find community, share I’d also begun finding it to be a great way recipes, lifestyle information and friendships. of keeping my meals fast, low-budget, Join us online, our humble enterprise and speedy without wasting anything in publishes sporadicly but offers an online the fridge! It’s been perfect for my busy community board and website in real time. university life, and has turned into a career Send us your recipes, pictures and stories. worthy passion. I love spreading the good We can’t wait to meet you! We’ll publish our word about health and lifestyle choices that journey alongside yours and together learn can really make a difference! It seems I’m how to thrive! meeting more and more Vegan converts Happy, Healthy Eating! these days, turning me on to amazing new Pam Vegan dishes, eco-friendly lifestyle choices, community groups and planet advocacy! The Basics Content: Creating a lifestyle and finding your way, as a Vegan. What is a Vegan? eggs and dairy products. That is, once dairy 2... About : The why and how of being Vegan. Gradations of and nomenclature. cows or egg-laying chickens are too old to True Vegetarians choose to not eat , be productive, they are often sold as meat; 3–4... The Basics: Creating a lifestyle. fish, or poultry. Lacto-Ouvo and since male calves do not produce milk, Vegetarians—which are they usually are raised for 5... Community: Finding and founding a local community or on-line social network. incidently the most common of veal or other products. the “Vegetarian” groups—are Veganism in Some people avoid these often considered by most items because of conditions 6–7 ... Religion: Faith and food. a Nutshell Vegans to be Vegetarians in associated with their name affiliation only. “ production; animal husbandry. 8... In Good Company: The pantheon of Vegans is not too shabby. True Vegans, in addition to being truly or Many Vegans choose thier lifestyle completely Vegetarian, do not use animal to promote a more humane and caring 9–10... Peta, Pets and Personal Preference. products and by-products such as eggs, world. They deeply believe they have a dairy products, honey, leather, fur, silk, wool, responsibility to try to do their personal KALE . Of all the super 11... cosmetics, and soaps derived from animal best, while not being judgmental of others. healthy greens, Kale or products. Borecole is the king. It is 12... versus Veganism. Why Veganism? Vegan truly one of the healthiest People choose to be Vegan for health, The key to a nutritionally sound Vegan and most nutritious foods in existence. Kale 13... Health, Environment and Ethics. environmental, and/or ethical reasons. diet is variety. A healthy and varied Vegan is loaded with beneficial For example, some Vegans feel that one diet includes , , plenty of compounds, many of . promotes the meat industry by consuming which have powerful 14–15... Recipies continued on page 4 medicinal properties. 3 2 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

The Basics D Note: It appears that oxalic acid, which is There’s something possibly cultish-smelling here that, however right is not found in the Vegan diet found in spinach, , chard, and beet As a Vegan you are in good company; it might be, grates against my sense of radical individualism, not to continued from page 3 but can be made by humans following greens, binds with calcium and reduces calcium Alec Baldwin (actor), Ellen DeGeneres mention that this “us and them” way to see the world seems misguided exposure to sunlight. At least ten to fifteen absorption. Calcium is well absorbed from leafy greens, whole products, nuts, and alienating to a lot of people.Here’s something I think about a minutes of summer sun on hands and face other dark green vegetables. “ (actress), Zooey Deschanel (actress), lot: before I became Vegan—or, stopped eating animal products (I seeds, and . seeds and two to three times a week is recommended fermenting foods adds additional . Alice Walker (author) Natalie Portman recall being impressed with a person) a really charismatic person— for adults so that vitamin D production can Vegan diets can provide zinc at levels (actress), Alice Walker (author), asking that his pizza come without or meat. He did this without Protein occur. Food sources of vitamin D include close to or even higher than the RDA. Zinc is hesitation in front of a dozen hipster meat eaters. When I asked him vitamin D-fortified and milk. found in , legumes, and nuts. It is very easy for a Vegan diet to meet Moby (musician), Jason Mraz (musician), why, he said animals were treated terribly to bring food to the plate the recommendations for protein as long as and he wanted to minimize his role in that suffering. He never said Calcium Iron are just a few of many popular celebreties calorie intake is adequate. he was a Vegan and he never proselytized. At that point in my life, if Calcium, needed for strong bones, is Dried beans and dark green leafy Strict protein planning or combining is not and artists who practice Veganism. he had done either, I would have thought “extreme” and ordered the found in dark green vegetables, made vegetables are especially good sources of necessary. The key is to eat a varied diet. jambon. Instead, he quietly and unknowingly pushed me in the direction with calcium sulfate, calcium-fortified soy iron, better on a per calorie basis than meat. Great Vegan sources include: lentils, of where I am now—a Vegan in name, albeit a hesitant one rather milk and orange juice, and many other Iron absorption is increased markedly by chickpeas, tofu, peas, peanut , soy Community comfortable with ambiguity and uncomfortable with a label. foods commonly eaten by Vegans. Although eating foods containing along with milk, , spinach, rice, whole wheat Practicing Vegans -James McWilliams, at The Pitchforks lower animal protein intake may reduce foods containing iron. , potatoes, broccoli, kale... Sources of Iron calcium losses, there is currently not enough Voices: evidence to suggest that Vegans have lower , lentils, blackstrap molasses, Vegan diets are free of cholesterol One reason that I’m ambivalent about shouting my Vegan status calcium needs. Vegans should eat foods that kidney beans, chickpeas, black-eyed peas, and are generally low in saturated . from the moutaintops is that I’ve noticed over the years how, for those are high in calcium and/or use a calcium Swiss chard, , black beans, prune Thus eating a Vegan diet makes it easy to who aggressively identify as Vegan, their Veganism is primarily about supplement.Other good sources of calcium juice, beet greens, tahini, peas, bulghur, bok conform to recommendations given to reduce the depth of their personal loyalty (and the inadequacy of others’) include: okra, turnip greens, soybeans, choy, raisins, watermelon, millet, kale.... the risk of major chronic diseases such as rather than on reducing animal suffering. By giving the habit we hope tempeh, butter, broccoli, bok choy, Omega-3 Fatty Acids Mari from Hawaii heart disease and cancer. High-fat foods, to prevail a Name, by tattooing it on our arms and celebrating as the Serving Vegan commercial soy ... In order to maximize production of DHA which should be used sparingly, include oils, numbers joining the club grow, and touting that Name above all else, beauty, every day! The recommended intake for calcium and EPA (omega-3 fatty acids), Vegans , nuts, nut , seed butters, we forget that social change does not happen when everyone joins in for adults 19 through 50 years is 1000 should include good sources of avocado, and coconut. and gets stamped with a V. milligrams/day. continued on page 6

Finding and Creating Groups While society today generally agrees It is helpful to thank people personally Eat your veggies! that we should grant all humans equal for coming out. Keep in touch with members Root veggies, moral consideration, it does not agree and build friendships with them through What are Vegetarian Resource Groups? pickled veggies; raw, upon the treatment of nonhuman animals. constancy. Be sure to keep your regular steamed and curried. Health professionals, activists, and We frequently use other animals to our events/ happenings on a similar schedule So many choices! educators work with businesses and advantage when, for instance, we use them (for example, having a Vegan Drinks bar individuals to bring about healthy changes for food, clothing, or drug testing. outing at 7 p.m. the last Thursday of every in schools, the workplace, and communities. But how do we know whether this behavior month). People appreciate consistency; and Registered and physicians aid is justifiable, and how do we know where to can plan better for it. in the development of nutrition-related draw the line in using another being to our Buying in Community publications and answer member and media advantage? Speaking together in groups Buying in COOPs offers great economic questions about Vegetarian diets when helps us sort this, and other aspects of and quality advantages. Bulk purchases and resourced. Non-profit organizations can veagan lifestyles, out. farm direct subscriptions can save money fund financial support from memberships, Finding Community! while supporting organic farming! contributions, and book sales. Learning to While some people have a lot of Vegan For the win: imagine a Vegan housing connect and source is an important part of friends, others (especially those who are new COOP! Shared resources, maybe a food advocay and community. to a Vegan lifestyle) might not know anyone COOP, small farm or community garden for Behaving according to society’s standards else who makes the same compassionate members! Community necessitates Vegan of morality is something that we learn from choices as they do. Creating your own potlucks, parties, outreach efforts, teach-ins, a young age. Children are often told to Vegan social group, with a regularly activism, and community support! treat others as they wish to be treated – or scheduled restaurant outing, bar outing, or to consider how their actions might benefit potluck dinner is a good way to create a or harm others. At the most basic level, our sense of community among Vegan peeps human interests are to minimize our suffering while incidently helping to prevent anyone and unpleasant feelings, and maximize our from making non-Vegan choices. pleasure and happiness. 5 4 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

The Basics: Faith and Food soy milk, vitamin B12-fortified meat should be. The Buddha was very liberal for analogues, and vitamin B12 supplements. his time ( ancient India, about 563 B.C.E. ). Nutrition and Religious Doctrine Milk and Hinduism Innovations that he made had to be pulled Soy, almond and can all be back for his order to coexist with the culture The Basics: continued from page 4 easily substituted for dairy in most recipes. around them. For instance, the Buddha alpha-linolenic acid in their diets such as Homemade nut “mylks” can be made into allowed women to be ordained as nuns. That flaxseed, flaxseed oil, canola oil, tofu, as well. later disappeared. To this day in Asia the soybeans, and walnuts. As an axiomatic tenant of Hinduism, concept is still hotly debated. Vitamin B12 Vegetarianism is purported as an ideal. The Sacred The requirement for vitamin B12 is very The early pre-vedic doctrines, to later Given that the Buddha made compromises low. Non-animal sources include Red Star puranic treatises bestow the importance of with the culture he lived in and some explicit T6635 also known as Vegetarianism, especially the . writings about food in Buddhist texts, I Vegetarian Support Formula (around 2 There are three main reasons for this: the think a case can be made that while not teaspoons supplies the adult RDA). It is principle of () applied mandated, the Buddha saw Veganism as the especially important for pregnant and to animals, the intention to offer only “pure” way to go. lactating women, infants, and children to (Vegetarian) food to a deity and then to Buddhist monks in the earliest surviving have reliable sources of vitamin B12 in their receive it back as prasad, and the conviction sect of Buddhism, Theravada, are not diets. Numerous foods are fortified with B12, that non-Vegetarian food is detrimental allowed to accept meat as almsfood, if the but sometimes companies change what they for the mind and for spiritual development. animal was killed specifically for them. As do. So always read labels carefully or write Many Hindus believe that “Nonviolence is consumers, cows, pigs, chickens and fish Aparagus the companies. the highest duty and the highest teaching,” are killed specifically for us. Next is the A very good source of fiber, folate, A, C, E Tempeh, , and seaweed are often thus advocating a Vegetarian diet. specification of “Right Livliehood” for lay and K, as well as , labeled as having large amounts of vitamin The Buddhist Vegan followers. Right Livliehood is one part of a trace mineral that enhances B12. However, these products are not Contrary to popular belief not all the 8 Fold Path, the Buddha’s prescription the ability of insulin to reliable sources of the vitamin because the Buddhists, Buddhist monks or Buddhist nuns for eventually reaching “nibbana” ( transport glucose from the amount of vitamin B12 present depends on are Vegetarian. There is in fact some hot nirvana, unbinding, liberation, awakening, bloodstream into cells. the type of processing the food undergoes. debate among scholars as to whether or enlightenment, etc ). Other sources of vitamin B12 are fortified not, according the texts of Buddhism, they The Basics: continued on page 7

Group Identities businesses to exist that Buddha would want political attitudes, and verbal tics? Locavore. no part of for anyone. If Buddhists did Vegan. Hipster foodie. Bringing up Vegan children in faith not buy and use meat, there would be no Why do we take food choices as The Basics: continued from page 6 “business in meat”. indicators of complete cultural identities In his description of Right Livliehood the and what do we do when confronted with Buddha describes 5 types of businesses Food as Identity individuals who clearly break those molds? When I first tell people that I’m Vegan, I that will hinder one’s spiritual progress and Kids are a natural at Veganism often feel like I’m coming out. I get a bit should be avoided: Amanda Baker at in uncomfortable, hedging my statements business in weapons the UK, says the real issue isn’t whether a with an insistence that I’m not one of those business in human beings child’s diet is Vegan or not, or restricted annoyingly sanctimonious Vegans, that my business in meat or not – the important thing is whether it’s reasons are more environmental and political business in intoxicants healthy. Holy Garlic than “touchy-feely” or emotional. But why do business in poison she says. “all parents need to plan their The Divine I assume that my food choices imply a fully Prescription for child’s food carefully. Of course there formed identity? Health and Healing So, Wow! According to Buddhist texts the are pitfalls, but there are pitfalls for all Buddha addresses bringing meat to market Perhaps it’s because our media is full parents and for any diet. There are plenty as corrupting as being an arms dealer, a of references to food choices (like eating of children who are eating a bad diet, and slave trader, pimp or drug dealer. When local, choosing to abstain from eating meat, they’re not Vegan,” considered, might give one pause. dairy, and eggs, eating artisanal foods…) The reality is that Vegan parents are You don’t have to be a scholar to see that as though they were indicative of a cultural more likely to cook at home, and show an there is no “business” of any kind without persona? Why do each of the food choices extended awareness of nutrition. Many buyers and users. If all meat producers I listed above invoke a mental image of prefer wholefoods, avoid trans-fats and were strict Buddhists it would be impossible a certain kind of individual, complete processed readymades. In point of fact, it’s for people in Buddhist countries to buy with wardrobe, music choices, facial hair actually much easier for Vegans and their meat. Buddhists who buy meat are enabling (I mean, who eats artisanal bacon without children to meet the five-a-day guidelines a questionably ironic waxed mustache?), than for other people.” 7 6 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

Who’s in my “Karass” follow a Vegan diet, but extend the Vegan something natural and beautiful.’ Peta philosophy into other areas of their lives, Aristotle also writes sympathetically Those in the Know...know. People for the Ethical Treatment of Animals (PETA) is the largest and oppose the use of animals and animal of the Orphic view: ‘the poems known as organization in the world, with more than 3 million members and supporters. products for any purpose. Another term used Orphic say that the soul is born by the winds, Vegans, are sometimes victims of the fact is environmental Veganism, which refers to enters from the air into animals when they Peta focuses its attention on the four areas in which the largest numbers of that many people, including professionals the avoidance of animal products on the breathe.’ This view of breath as akin to soul animals suffer the most intensely for the longest periods of time: on factory Being Vegan doesn’t mean you have to doctors, health workers, social workers and premise that the harvesting or industrial is close to the Hindu view and that of Homer, farms, in the clothing trade, in laboratories, and in the entertainment industry. eat and alfalfa sprouts. other parents, are badly informed. We need farming of animals is environmentally and Aristotle seems here to agree with. We also work on a variety of other issues, including the cruel killing of beavers, to write to our GP’s surgery in an attempt damaging and unsustainable. Pythagoras that animals have souls. To be birds, and other “pests” as well as cruelty to domesticated animals. Most grocery stores carry an array to make sure there’s better information out inconsistent was not a crime then, as it seems of great-tasting Vegan options. Aristotle (384-322BC) Almost all of us grew up eating meat, Animals are counting on compassionate there. Parents can come in for mistaken to be today - we must understand that the wearing leather, and going to circuses and people like you to give them a voice and -Peta, “Accidentally Vegan” blog pressure from people with genuine concerns, Greek philosopher, pupil of Plato, tutor complexity of the world and the enthusiastic zoos. We never considered the impact of be their heroes by learning about the issues simply because the issues aren’t properly of Alexander the Great, and founder of the exploration of it were mirrored in such Peta’s “Accidently Vegan” these actions on the animals involved. For they face and taking action. Each of us has understood.” Peripatetic school at Athens; author of works ambivalence. whatever reason, you are now asking the the power to save animals from nightmar- Doing outreach solo is great, but by Veganism is the practice of abstaining on logic, ethics, politics, poetics, rhetoric, B.B. King vegen musician question: Why should animals have rights? ish suffering-and best of all, it’s easier than forming a local animal rights group, you can from the use of animal products, particularly biology, zoology and metaphysics. His works you might think. If you’re ready to join the increase your effectiveness and your clout. in diet, as well as following an associated influenced Muslim philosophy and science B. B. King (born Riley B. King on Peta’s politics millions of other compassionate people The media, the government, and the public philosophy that rejects the commodity status and medieval scholastic philosophy. September 16, 1925) is an American blues The abuse that animals suffer at human who are working to create a kinder, better will pay more attention as your numbers grow. of sentient animals. A follower of Veganism In the Aristotelian view many animals guitarist and singer-songwriter. Widely hands is heartbreaking, sickening, and world for animals, please read on to learn The important things to decide from the is known as a Vegan. possess true memory (though not the human considered one of the greatest and most infuriating. It’s even more so when we realize how animals suffer in the food, animal beginning are what issue or issues you Distinctions are sometimes made between power to remind ourselves deliberately respected blues guitarists of all time, and is that the everyday choices we make—such experimentation, entertainment, clothing and want to work on and what name to go by. different categories of Veganism. Unlike of previous perceptions), can learn, and possibly the most recognizable name in the as what we eat for lunch and the kind of pet-trade industries. Together, we can make Whatever the issue you’re focusing on, be ovo-lacto Vegetarians, dietary Vegans (or perceive not only immediate sensations but blues genre. shampoo we buy—may be directly support- a difference. sure to create a catchy name that people strict Vegetarians) refrain from consuming connections, relationships, and rudimentary Benjamin Spock, M.D., pediatrician ing some of this abuse. But as hard as it is to will easily remember and that also reflects animal products, not only meat but also universals and action-orienting propositions. Want to share your love of think about, we can’t stop animals’ suffering your cause. eggs, dairy products, and other animal- Aristotle admits: ‘we should approach The late Dr. Benjamin Spock is probably animals with likeminded people? if we simply look the other way and pretend Don’t forget—you can also start a group derived substances. The term ethical Vegan the inquiry about each animal without considered by many to be the most influen- it isn’t happening. Sounds like a great idea to us! with just two people! is often applied to those who not only aversion, knowing that in all of them there is tial pediatrician of all time.

The Extreme Vegan supremacyand redefine Veganism as a many young anarchists in the 1990s had radical philosophy that sees the state been adopting deep ecological (animal- Activism, the spicey side of Veganism as harmful to animals.Ideologically, it is inclusive and anti-speciesist) mindsets as Veganarchism or Vegan , a human, animal, and Earth liberation part of an overall green-anarchist political is the political philosophy of Veganism movement that is fought as part of the same philosophy. Similarly animal liberationists (more specifically animal rights and earth struggle.Those who believe in Veganarchy were becoming increasingly influenced liberation) and anarchism, creating a can be either against reform for animals or by anarchist thought and traditions, thus combined praxis that is designed for it, although do not limit goals to changes becoming Veganarchists and adopting an to be a means for social revolution. within the law. overall praxis. This encompasses viewing the Marketing and propaganda state and capitalism, as well as Issues hierarchical structures in general, as The term was popularised in 1995 Oppression unnecessary and harmful to animals, with Brian A. Dominick’s pamphlet Radicalism both human and non-human, whilst Animal Liberation and Social Revolution, Reformism practising a Vegan lifestyle. It is described as “a Vegan perspective on Violence Watermelon contains anarchism or an anarchist perspective thiamin, riboflavin, niacin, either perceived as a combined vitamin B-6, folate, theory, or that both philosophies on Veganism”.It was originally published Other Groups pantothenic acid, magnesium, are essentially the same.It is by Critical Mess Media, then in 1997 , potassium, zinc, further described as an anti- re-printed by Firestarter Press and re- Animal Liberation Brigade (RCALB) copper, , selenium, distributed for anti-copyright usage. In Animal Rights Militia (ARM) choline, lycopene and betaine. speciesist perspective on green According to the National anarchism, or an anarchist 2002 it was translated into Portuguese Stop Huntingdon Animal Cruelty (SHAC) Watermelon Promotion Board, perspective on animal liberation. by Discórdia edições and into German by Vegan Society watermelon contains more Veganarchists typically view oppressive Autonome Tierbefreiungsaktion Hannover in Peta lycopene than any other 2005, further circulating the essay abroad. or . dynamics within society to be interconnected, from statism, racism and sexism to human The 18-page pamphlet explains how

9 8 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

Rita Laws – Mother Corn, Father Pumpkin, Anteneh Roba – Injustice Everywhere Books of Account Sister Bean Staying informed and empowered Marla Rose – Becoming a Vegan Feminist David Cantor – Beyond Humanism, Toward Keith McHenry – Until Every Belly is Full Agitator a New Animalism Christopher-Sebastian McJetters – Slav- Ruby Roth – Harming Children to Protect Angel Flinn – No Innocent Bystanders ery. It’s Still a Thing Them

Katrina Fox – Why Compassion is Essential Dawn Moncrief – , Meat, and the Richard Schwartz – Connecting the Dots to Social Justice Banality of Evil on Dietary Choices

Beatrice Friedlander – A Woman, A Cat, – Animal Rights Equal Hu- Kim Sheridan – Looking Behind the Curtain and a Realization man Rights: Domesecration and Entangled to the Hidden Side of Justice Issues Oppression Lori Girshick – In the Doing and the Being – The Gay Animal: A Per- Anthony J. Nocella II – Building an Animal sonal Exploration of Interconnectedness Rachel Griffin – Social Responsibility, Advocacy Movement for Racial and Disabil- Reflexivity, and Chasing Rainbows ity Justice Gary Smith – Animal Rights as a Social Justice Issue Robert Grillo – and the Richard Oppenlander – Our Lifeline Re- Illusion of Personal Choice vealed Through the Eye of Justice Jo Stepaniak – Confronting the Sabo- teur Within: Advancing a Consciousness of – : Why Eating Ani- lauren Ornelas – A Hunger for Justice Compassion mals is a Social Justice Issue Colleen Patrick-Goudreau – Veganism: A Will Tuttle – Unrecognized Roots of Injus- Lisa Kemmerer – Sustenance, Sincerity, Path to Nonviolence tice and the Vegan Transformation and Social Justice Sailesh Rao – Climate Change and Injus- tice Everywhere

Raw Foodism A raw Vegan diet consists of diets are fruits, vegetables, nuts, seeds, unprocessed, raw plant foods that have not and sprouted grains and legumes. Raw Vegans been heated above 40–49 °C (104–120 Among raw Vegans there are some Raw foodism (or following a raw food °F). Raw Vegans such as Dr. Brian Clement, subgroups such as fruitarians, juicearians, diet) is the dietary practice of eating only Dr. Gabriel Cousens, Thierry Browers a.k.a. or sproutarians. Fruitarians eat primarily uncooked, unprocessed foods. “Superlight”, and Douglas Graham believe or exclusively fruits, berries, seeds, and Depending on the exact philosophy or that foods cooked above this temperature nuts. Juicearians process their raw plant type of lifestyle and results desired, raw have lost much of their nutritional value foods into juice. Sproutarians adhere to a food diets may include a selection of fruits, and are less healthful or even harmful to diet consisting mainly of sprouted seeds. vegetables, nuts, seeds, eggs, fish, meat the body. Advocates argue that raw or Raw food as a dietary health treatment and dairy products.It may also include living foods have natural , which was first developed in Switzerland by simply processed are critical in building proteins medical doctor Maximilian Bircher-Benner, foods such as various can and rebuilding the body, and inventor of muesli. After recovering from types of sprouted that heating these foods jaundice while eating raw apples, seeds, cheese, and destroy your destroys the natural he conducted experiments into fermented foods food’s enzymes. enzymes and can the effects on human health of such as , , “ leave toxic materials raw vegetables. In November or , but generally behind. However, critics point 1897, he opened a sanatorium not foods that have been pasteurized, out that enzymes, as with in Zurich called “Vital Force,” homogenized, or produced with the use other proteins consumed named after a “key term from of synthetic pesticides, chemical , in the diet, are denatured the German lifestyle reform industrial solvents or chemical food and eventually lysed by the movement, which states additives. digestive process, rendering that people should pattern Raw Veganism them non-functional. Typical their lives after the logic foods included in raw food determined by nature”. 11 10 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

Vegetarianism calcium, phosphorus, vitamin D and vitamin To ensure that a food meets your needs as a B-12 to lacto Vegetarian diets. However, Vegetarian, educate yourself on the origins Pescatarians and “lacto-ouvo” types as lacto Vegetarians do not consume eggs, of various ingredients listed on food labels. Lacto/Ouvo Vegetarians meat, poultry or fish, eating a variety of As a lacto-ovo Vegetarian, avoid foods that An Ovo-Lacto Vegetarian (or Lacto-Ovo plant-based foods every day helps to meet contain ingredients of animal origin such as Vegetarian, as it were) is a Vegetarian who their protein needs. Consuming soy products lard, keratin, tallow, carmine and gelatin. In does not eat animal flesh of any kind, but such as textured vegetable proteins, tofu addition to animal-based ingredients, lacto consumes dairy and egg products. and tempeh on a regular basis also adds Vegetarians should look for and refrain from Awareness around the idea of animal good quality protein, B-vitamins and some eating foods that list eggs and egg products products and animal-based ingredients is essential fatty acids. such as albumin on food labels. key. Gelatin and lard are derived from Most American Vegetarians are lacto- Many Vegetarian recipes and restaurant animal products and are used widely in ovo Vegetarians who exclude all kinds of offerings are in fact lacto-ovo Vegetarian. many processed and fast foods. meat, poultry and fish from their Fish?! Excluding some or all foods of animal diets, but the addition of eggs origin from your diet will place you in a adds variety and flexibility. Eggs Pescatarian (sometimes spelled population of people who come under the provide nutrients such as protein, pescetarian with an e) is a word broader category of Vegetarians. “Pure/ vitamin D and some B-vitamins, sometimes used to describe those who True” Vegetarians or Vegans rely on -- and as well as antioxidants lutein and abstain from eating all animal flesh only consume -- foods of plant origin to zeaxanthin that prevent macular with the exception of fish. meet their nutritional needs. degeneration. Well-planned But nature’s “last wild food” has Plant-based foods are still the lacto-ovo Vegetarian diets are healthy and problems of its own. Overfishing, responsible predominant food source in the diets nutritious when they contain a variety of for catastrophic depletion of entire wild of Lacto-Ovo Vegetarians and Lacto foods from the different food groups. populations, is a real public issue. The Vegetarian diets. While avoiding meat and meat products endangered Bluefin tuna, Cod and Snapper The inclusion of dairy products such as is relatively easy, the presence of animal- could reasonably go extinct within our milk, yogurt, cheese and butter in a diet of based ingredients in processed foods such lifetimes, yet fishery is still a $220 million vegetables, fruits, beans, nuts, seeds and as cookies, cakes, ice creams and refried industry (with a huge propaganda machine). grains adds important nutrients such as beans can be a challenge for Vegetarians. Choces should include awareness of species.

sively plant foods. The only way to come DNA strand. Human DNA to another conclusion is to ignore the bulk Healthy Choice Reduces Risk of reduces the risk for heart disease and Diet and the biological connection of the anatomical evidence. (Critics of this The Benefits of Being Vegan Cardiovascular Disease by a Third in Type 2 diabetes. Vegan diets go far in A fair look at the evidence shows that article either use inferior evidence, such as Over-40s preventing heart attack and stroke. Paleolithic diets have become all the humans are optimized for eating mostly or disputed assumptions about the prehistoric Vegetarian Diet Linked to Lower Risk of Cholesterol. rage, but are they getting our ancestral exclusively plant foods, according to the diet, or they cherry-pick the anatomical Colorectal Cancers Eliminating any food that comes from an diet all wrong? best evidence: our bodies. We’re most evidence while ignoring the bulk of it.) Vegan Diet Best for Weight Loss Even animal and you will eliminate all dietary similar to other plant-eaters, and drastically “” doesn’t mean 50% plants With Carbohydrate Consumption, Study cholesterol from your diet. Your heart will Right now, one half of all Americans are different from carnivores and true omni- Finds thank you for that. and 50% animals. Many of my critics on a diet. The other half just gave up on vores.1,2,3 Those who insist that humans are Diets High in Fruit, Vegetables, Whole Blood pressure. A diet rich in whole consider chimpanzees to be but their diets and are on a binge. Collectively, omnivores, especially if their argument is Grains and Nuts Among Factors to Lower grains is beneficial to your health in many we are overweight, sick and struggling. based on canine teeth, would do well to look 95-99% of the chimp diet is plants, and First-Time Stroke Risk ways, including lowering high blood Our modern choices about what and how at what the evidence actually shows. We’ll most of the remainder isn’t meat, it’s Researchers Shed Light on Link Between pressure. much to eat have gone terribly wrong. The cover that below. termites. If humans are omnivores, then the Diet, Epstein-Barr Type 2 diabetes. time has come to return to a more sensible I first wrote this article many years ago, anatomical evidence suggests that we’re the A healthy weight and longevity Not only is a Vegan diet a weapon against way of eating and living, but which way? but since then Milton Mills, M.D. published an same kind: the kind that eats almost exclu- Type 2 diabetes, it is also “easier to follow One group of self-help books suggests Disease Prevention than the standard diet recommended by excellent paper which covers the anatomy sively plant foods. we give up carbohydrates, another that Eating a healthy Vegan diet has shown the American Diabetic Association.” Read of eating, so let’s skip right to my table-ized Among animals, plant-eaters have the we give up fats, another still that we lay to prevent a number of diseases. more about it here. summary of his research: longest lifespans, and humans are certainly off the protein. Or maybe we should Cardiovascular disease. Prostate cancer. A major study showed in that category (and yes, this was true even just eat the way our ancestors did. A few Eating nuts and whole grains, while that men in the early stages of prostate Humans are biologically herbivorous before modern medicine). We sleep about immediate benefits are clear: eliminating dairy products and meat, will cancer who switched to a Vegan diet either the same amount of time as other herbi- High-Fat Dairy Products Linked to Reduced improve your cardiovascular health. A stopped the progress of the cancer or may vores, and less than carnivores and true om- The anatomical evidence tells us that Type 2 Diabetes Risk British study indicates that a Vegan diet have even reversed the illness. we’re optimized for eating mostly or exclu- nivores. (Excerpted from Milton Mills, M.D.) 13 12 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook best food in town

DatheUnt vel A Few Starter Dishes Happy Thai Noodles Coconut Flour Chocolate Cake do erat lutem Ingredients: volore ming From my kitchen. With love, Pam! Directions esto dionse min 1 cup almond milk hendre. Happy Thai Noodles 1 Place all the sauce ingredients in a 3 teaspoons organic applesauce Photos: dolo alis. ¼ cup raw cocoa powder Ingredients: non stick sauce pan. Bring to a boil. Then ¼ cup almond flour for the sauce reduce heat and simmer on low for about ¼ cup of coconut flour 3-4 tablespoons coconut sugar 2 minutes, or till the sauce has thickened 2 tablespoon cold espresso 3 tablespoons fresh lime juice just a little. Turn off heat and set aside. 6 pitted dates, soaked and chopped 4 tablespoons soy sauce 2 Soak and drain the noodles accord- 1 tablespoon flax seed, ground 1/4 cup water ing to package instructions. If the package ½ teaspoon baking soda for the noodles does’nt have instructions, soak the noodles ½ teaspoon baking powder 8 oz wide rice noodles, “Banh Pho” in warm water for about 15 minutes or till 1 teaspoon vanilla extract 2 tablespoons vegetable or peanut oil they become pliable. Then drain. crushed red pepper, as much as you like 3 Heat the oil in a large wok. Add the 4-6 cloves of garlic, minced crushed red pepper. As soon as they sizzle, 2 cups of broccoli florets add the garlic, broccoli and carrots. Toss 2 medium carrots, chopped into rounds on medium-high heat till the broccoli turns 1 heaping cup of cubed fried tofu bright green and the garlic is fragrant, 1 big hand full of bean sprouts about 2 minutes. 2 green onions, chopped 4 Add the soaked noodles, tofu and 3 tablespoons roasted, chopped peanuts the sauce. Toss on medium-high heat till 3-4 cilantro sprigs, chopped everything is well combine and the noodles 1/2 lime, cut into wedges are cooked, but still a little chewy, and not mushy. NOTE: I always choose organic and pesticide free when available. Seeking 5 Turn off heat, and add the bean fairtrade and grown/produced locally are sprouts, and green onions and mix well. also in my mindfulness practice. Garnish with cilantro, peanuts. and limes.

Coconut Flour Chocolate Cake Chocolate Mousse Frosting Garden Vegan Chili Garden Vegan Chili Directions Ingredients: Ingredients: 2 avocados, pitted and 50g of dark 1 tablespoon vegtable oil Directions 1 Preheat oven to 350 degrees F. chocolate, ½-1 bar 1 medium yellow onion, diced 1 Heat the oil in a Dutch oven or large Grease a round baking pan (8-9in) 4 pitted dates 1 cup shredded carrots heavy pot over medium-high heat. Add 1-2 jalapeño peppers, stemmed, 2 Saok dates, until softened and puree 2 tablespoons raw cocoa powder the onion, carrots, and jalapeño and sauté, seeded, and minced with almond milk 1 tablespoon espresso stirring often, until the onion is soft and 1 tablespoon coconut oil 3 garlic cloves, minced 3 Combine all the wet ingredients in a translucent, about 5 minutes. Add the garlic ½ teaspoon vanilla ½ cup bulgur, rinsed and sauté for 1 minute. Add the bulgur, large mixing bowl (apple sauce almond 2 tablespoons chili powder milk, vanilla, coffee, dates). Whisk until com- chili powder, and cumin and stir until well Chocolate Mousse Frosting 1 tablespoon ground cumin combined. bined or using a mixer. 2 cups diced fresh tomatoes (about 2 2 Stir in the tomatoes, tomato sauce, and 4 Pour in dry ingredients (all remaining Directions medium or 6 plum tomatoes) beans. Bring to a boil, then reduce the heat, ingredients), and stir until well combined. 1 ½ cups tomato sauce cover, and simmer, stirring occasionally, until NOTE: with coconut flour, the batter may 1 Simply blend all ingredients in Vita- 1 (15-ounce) can kidney beans, drained the beans are tender, about 1 hour. Season initially look and feel like it’s very thin and mix// high speed blender until smooth. and rinsed with salt to taste. Serve with a sprinkling of watery. This will change as the coconut flour Keep in refrigerator after making. 1 ½ (15-ounce) cans black beans, cilantro, if desired. starts to absorb the moisture. When baking drained and rinsed it will come together. 2 Enjoy! 1 ½teaspoons kosher salt, or to taste Bake for 30-40 minutes (until you can Chopped fresh cilantro stick a knife/toothpick into the center and it comes out clean. Let sit and cool for about 10-20 minutes. Garnish with *Chocolate Mousse Frosting. 15 14 Vegan Handbook | November 2015 Vegan Handbook | November 2015 Vegan Handbook

Books, sites and groups vrg.org Apropos Hobbies and Groups The Vegetarian Resource Group (VRG) Other resources Vegan bake sales are a great way to Offering a newsletter journal and recipes, raise money for animal rights or Vegetarian Dating and social networking sites for books food service outreach and educcation organizations, and for letting people taste Meeting single Vegans is a breeze! for health professionals! For the Win! how delicious Vegan food really is. You Try going online to get to know other can even have a group baking party so Vegans and Vegetarians for friendship Live Vegan Facebook page everyone can be involved and become and romance; locally or world-wide: facebook.com/LiveVegan better acquainted. Networking, social justice and friendship. Give away free Vegan samples at school Main site: VeganismIsNonviolence.com or in the community; you can also attach a Vegetarian pamphlet to the food. Movie screenings are a great way to educate and bring people together. , greenfriends.com, Earthlings, Food, Inc. veggiedate.org, planetearthsingles.com, and The Cove are veggieconnection.com, ethicalsingles. great movies for com and many others online! those interested in Vegetarianism and Vegan Meet-ups animal rights. Vegan.meetup.com/cities/us/... Organize a group Meet-up groups gather for events and work day at a local meals. animal sanctuary or Good Reads shelter.

Kids Prepare a discussion topic or theme for Ask the activities director at your school every meeting to help keep things structured. if you could sell Vegan snacks at school Take turns bringing in Vegetarian-related Pet toy and dog treat making party for articles to promote an environment of collabora- events, and be sure to include a sign indicating local shelters. tive learning. that the food is cruelty-free and Vegan. Be creative about the promotion of your club and Conduct a supply drive for local animal Take group photos holding signs that the activities you plan. sanctuaries. address a particular company, followed by “stop Petition for the school to offer more Vegan testing on animals,” and mail it to that company. The Vegetarian Handbook is a non-profit As a group, host an animal rights information options, such as soymilk and veggie burgers in the organization dedicated to helping Vegans cafeteria. For more information. table in the student lounge or other area with a lot of student traffic. thrive through connection, resources and Host dinner nights where members of the the interrelated issues of health, nutrition, Invite guest speakers such as local activists club can cook a Vegetarian together, relax, ecology, ethics, and world hunger. and hang out. in your community or leaders in local animal rights organizations. We have been Organize a raffle fundraiser to raise helping health PO Box 1463, Prepare PowerPoint presentations to money for the club in order to cover the cost of professionals, food Baltimore, MD 21203 food handouts and bake sale supplies. help inform the club about issues such as animal testing and the hidden animal ingredients that services, businesses, ring (410) 366-8343 Promote a “kindness to animals week” Vegetarians sometimes overlook. educators, students, web Veganhandbook.com where students can sign pledges of kind things Ask your librarian to help create an Vegans, and those they will do for animals (like go Vegetarian for a who love them, day, week, or forever, boycott the circus, etc.) and animal rights display with Vegetarian books, post them all over the school. since 2009. Keep cookbooks, and Vegetarian pamphlets. -in- Touch

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