recipes | community | what you ‘oughta know What do A Handbook for Vegans and the“ peopleVegans who love eat?them Vegan Handbook best food 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 foods are the simplest on-line: Joshua Graves. Graphic Design: erin Kavanagh. “ From the Editor I aspire to make delicious meals as nutritious as possible (this includes keeping I decided to go Vegan 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 Veganism: The why and how of being Vegan. Gradations of diet and nomenclature. cows or egg-laying chickens are too old to True Vegetarians choose to not eat meat, 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 Raw Foodism. 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... Vegetarianism versus veganism. Why Veganism? Vegan Nutrition truly one of the healthiest People choose to be Vegan for health, The key to a nutritionally sound Vegan and most nutritious plant 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 fruits, vegetables, 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 Vitamin D Note: It appears that oxalic acid, which is There’s something possibly cultish-smelling here that, however right Vitamin D is not found in the Vegan diet found in spinach, rhubarb, 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 grain 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 legumes. Sprouting seeds and two to three times a week is recommended Zinc fermenting foods adds additional nutrients. 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 cheese 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 soy milk and rice milk. found in grains, 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, tofu 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 butter, soy Community comfortable with ambiguity and uncomfortable with a label. foods commonly eaten by Vegans. Although eating foods containing vitamin C along with milk, almonds, spinach, rice, whole wheat Practicing Vegans -James mcWilliams, at The Pitchforks lower animal protein intake may reduce foods containing iron. bread, potatoes, broccoli, kale... Sources of Iron Fats calcium losses, there is currently not enough Voices: evidence to suggest that Vegans have lower Soybeans, 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 fat. 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, tempeh, 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, almond 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 yogurt... 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 margarine, nuts, nut butters, 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.