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F R E E Recipes Inside! Vegetarian Starter Kit Everything you need to eat right for your health, for animals, and for the Earth 92237_text_out:VSK (New look) Layout 7/29/09 3:56 PM Page 2

Congratulations!

By opening this guide, you’ve just taken the first step toward one of the best choices that you can make for yourself, animals, and the planet. The pages that follow are packed with important information, tips, and recipes to help you establish eating habits that you’ll feel great about. It’s easy to live and let live, and this guide will show you how. Dig in!

• Carl Lewis, “Olympian of the Century,” Sir Paul McCartney: Olympic medalist in track (top left) “I am a vegetarian because I realize that even • Robert Parish, one of the “50 Greatest little chickens suffer pain and Players in NBA History” fear, experience a range • Desmond Howard, Heisman trophy of feelings and emotions, winner and Super Bowl MVP (center left) and are as intelligent as

Portraits: © AP/WIDE WORLD PHOTOS WORLD AP/WIDE © Portraits: • Bill Pearl, professional bodybuilder mammals, including and four-time “Mr. Universe” dogs, cats, and even Constance Marie: some primates.” • Keith Holmes, boxing champion “I stopped eating meat … when I was working on the movie Selena. • Mac Danzig, martial arts champion (bottom left) During the shoot, I had to hold a chicken for five hours—if you hold it • Edwin Moses, two-time Olympic gold medalist in hurdles Casey Affleck: and feel its little heart beating for “I don’t eat hours, you just can’t think about eating it.” Vegetarian Athletes meat or any other Why are vegetarian athletes always at the animal products... Kevin Lynch

© top of their game? One reason is because because they’re foods provide athletes with all the

Photo: unhealthy and they’re nutrients that they need to stay healthy and the product of strong, minus all the saturated fat, a violent and cholesterol, and contaminants found in inhumane meat and dairy products that can slow them industry.” down. Carl Lewis, perhaps the greatest Olympic athlete ever, says, “[M]y best year of track competition was the first year I ate a vegan diet.” Besides receiving optimal nutrition from plant foods, vegetarians also weigh less, on average, and have Tobey Maguire: better cardiovascular health and more stamina than “I just never really meat-eaters—and all these things help athletes liked meat. I had perform at their peak potential. Physician and author a really tough time Alicia Silverstone: P M l C t Ph t C MPL © i ti Ltd Dr. Neal Barnard explains that “a healthy vegan diet even eating “Since I’ve gone vegetarian, my gives important advantages over a meaty diet, chicken. I would body has never felt better and my taste which is why many Olympic and professional start imagining buds have been opened up to a whole athletes are vegetarians. A healthy vegan diet what I was eating new world. It’s one of the most rewarding will give you the strength and stamina you need and the life of the choices I’ve ever made and I invite you to leave those sluggish meat-eaters in the dust.” animals and all that to join me in living a healthy, Learn more at PETA.org. kind of stuff.” cruelty-free lifestyle.” C l b it h t STARMAX© I

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Russell Simmons: Carrie Underwood: “Chickens raised “I do it because I for food today are ... really love animals James Cromwell: covered in excrement, and [killing animals “So-called farms they’re diseased, and for meat] just today treat animals they’re drugged up with all makes me sad.” like so many boxes in sorts of toxins that you are a warehouse, chopping ingesting if you eat chickens. One off beaks and recent study found that chicken tails and flesh in this country has four times as much genitals arsenic—yes, arsenic, the poison (which is used

with no in the drugs the chickens are given)—as any other Photo: © Ebert Roberts Forest painkillers at meat. ... I have been a vegan Whitaker: all, inflicting for many years ...” “Life is full of third-degree burns choices, and repeatedly by branding many years ago, cows, ripping out the teeth I chose to become of pigs, and just a horrible catalog a vegetarian, and it of abuses that, if done to dogs was one of the best or cats, would be illegal on grounds choices I’ve ever made.” of animal cruelty.”

Alec Baldwin: “Every time we sit down Natalie Portman: to eat, we make a choice: “I am a very strict Please choose . vegetarian. … I just really, Do it for … animals. Do it for really love animals and the environment and do I act on my values. … I Kristen Bell: it for your health.” am really against cruelty “I have always been [to] animals.” an animal lover. I had a hard time disassociating His Holiness the animals I cuddled the Dalai Lama: : with—dogs and cats, for “I have been “ is a part of my example—from the animals on particularly concerned everyday life. When you live my plate, and I never really cared with the sufferings by example, you create for the taste of meat. I always of chickens for many years. a certain level of loved my Brussels sprouts!” It was the death of a chicken awareness. Friends that finally strengthened my resolve of mine, people I have to become vegetarian. These days, never discussed animal when I see a row of plucked chickens rights or vegetarianism hanging in a meat shop it hurts. with, are adopting I find it unacceptable that vegetarian habits violence is the basis of some because they of our food habits.” see it.”

Pamela Anderson: “Chickens, pigs, and John Salley: Paul McCartney Photo: © MPL Communications Ltd. Photo: © MPL Communications Paul McCartney other animals? They are interesting “It's good for your individuals with personalities weight. It's good for and intelligence. What people your health …. need to understand is that g Going vegetarian is if they’re , the best damn way to they are promoting eat. Period.” .” Celebrity photos: © STARMAX, Inc. photos: © STARMAX, Celebrity

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Eating forLife

Leading health experts agree that a vegetarian diet provides optimal nutrition for both children and adults. The largest nutritional and medical organizations, including the American Dietetic Association, confirm that balanced plant-based diets are healthier than diets that include meat.

According to Dr. T. Colin Campbell, What About Protein, Savory Pot Pie nutritional researcher at Cornell Iron, and Vitamin B12? Get the recipe at PETA.org/Recipes University and director of the largest epidemiological study in According to medical authorities, history, “The vast majority of all vegetarians get plenty of protein without cancers, cardiovascular diseases, having to pay particular attention to and other forms of degenerative their diets. Healthy vegetarian protein illness can be prevented simply sources include whole , oatmeal, by adopting a plant-based diet.” beans, peanut , brown rice, peas, The American Heart Association lentils, , , nuts, seeds, and reports that vegetarians “have vegetarian burgers and hot dogs. By a lower risk of obesity, coronary contrast, consuming too much animal heart disease (which causes protein has been scientifically linked to heart attack), high blood pressure, osteoporosis—according to a 2003 U.S. diabetes mellitus, and some Department of Agriculture Q A forms of cancer.” (USDA) report, & Scientists have found that vegetarian women Ask the Experts vegetarians have stronger immune had stronger systems than meat-eaters do; bones than “Isn’t fish a health food?” this means that they are less women susceptible to everyday illnesses who ate Anyone who eats fish for health reasons should like the flu. Vegetarians are also far meat. think again: The Environmental Protection Agency less likely to be overweight; in fact, (EPA) revealed that women who ate fish just twice a meat-eaters are nine times more week had blood mercury concentrations that were seven likely to be obese than vegans. times higher than those of women who didn’t eat fish. Meat, dairy products, and A woman who eats just one can of tuna per week will be eggs are completely devoid of 30 percent over the EPA cutoff for safe mercury levels. Dr. Neal Barnard, author fiber and complex carbohydrates, Mercury is known to cause severe health problems of Foods That Fight Pain the nutrients that we’re for humans, including brain damage, memory supposed to consume loss, and damage to a developing fetus. One study showed that more of for good health, women who regularly ate fish were more likely to have babies who and they are loaded with were sluggish at birth, had small head circumferences, and had saturated fat and developmental problems. Women who consume even low levels cholesterol, which can of fish contaminated with PCBs, mercury, or other toxins have make us overweight and a more difficult time conceiving. Some of these chemicals tired in the short term and remain in the body for many years. Plant foods like walnuts lead to clogged arteries and and flax seeds and vegetarian DHA capsules contain Roasted Red Pepper Hummus heart attacks in the long term. the essential fatty acids that we need without the Get the recipe at PETA.org/Recipes harmful toxins found in fish flesh.

4 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND G 89922_text_out:VSK (New look) Layout 2/17/09 9:04 AM Page 5 Q & A The Hazards of Eating Chicken Ask the Experts Because chickens are now bred and drugged to grow so large, chicken flesh today contains three times as much “What do you think of fat as it did just 35 years ago. The most toxic form of the poison arsenic is used in chicken feed because it promotes ‘low-carb,’ meat-based diets?” faster growth. The National Institutes of Health warns that this cancer-causing chemical is then ingested by people I call them “the ‘make yourself sick’ diets” who eat chicken flesh. Men’s Health magazine ranked because they cause the body to go into ketosis— chicken as the number one food you should never eat a state that occurs when we are seriously ill. because of its high rate of bacterial contamination. I also use that designation because the very foods ! recommended—meat, chicken, bacon, eggs, and cheeses—are the foods the Heart Association and the Cancer Society say cause our most dreaded diseases. ... There is only one way to fully satisfy your plant foods, appetite with delicious foods and stay trim and healthy including for a lifetime—that’s a low-fat vegetarian diet with beans, nuts, and and a bit of exercise. whole grains, Dr. John McDougall, medical director and leafy green of the McDougall program vegetables. Fifty years Delicious Dairy Alternatives ago, most people got their vitamin B12 from bacteria in their You can get all the calcium that “Eating a high-protein diet drinking water or on their fruits you need from the is like pouring acid rain on your and vegetables. Now that water plant world— bones,” according to one researcher. is purified and vegetables are so broccoli, beans, When you get your protein from plant thoroughly washed, most people get sources, you get all the amino acids their B12 from the bacteria on meat many leafy green that you need, without all the saturated or in dairy products, but all common vegetables, fat and cholesterol found in meat, multivitamins have ample amounts almonds, soy eggs, and dairy products. of B12 (all of them from non-animal milk, tofu, and According to a study published sources), as do fortified foods like calcium-fortified in the American Journal of Clinical breakfast and soy milk. The orange juice are Nutrition, vegetarians do not have B12 in pill form and fortified foods all good sources. higher levels of anemia than meat- is actually much better absorbed eaters do. Iron is found in numerous than that found in animal products.

Vegetable Spring Rolls Get the recipe at PETA.org/Recipes What’s Wrong With Milk and Eggs? actually causes No species naturally drinks milk calcium beyond the age of weaning, and to be no species would naturally drink leached the milk of a different species. from the body. For humans, drinking cow’s According milk has been linked to heart to a Harvard Medical School disease, some types of cancer, analysis of the evidence, milk does diabetes, and even osteoporosis, not protect against osteoporosis. the very disease that the dairy One egg contains a staggering 220 industry claims its products are milligrams of cholesterol, which supposed to prevent! The high clogs your arteries and leads to animal-protein content of milk heart disease.

D GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG eating for life 5 89922_text_out:VSK (New look) Layout 2/17/09 9:04 AM Page 6 Raising Vegan Kids by Shelly Davis all the protein, iron, and calcium that they need by eating plant foods. He Ziti With Sun-Dried Tomato Cream gave me confidence and some high- Get the recipe at PETA.org/Recipes powered backup by referring me to the seventh edition of the world-famous pregnancy, lactation, Baby and Child Care, in which Dr. infancy, childhood, and Benjamin Spock agreed, writing, adolescence.” The meat in our supermarkets today The Davis Family “Children who grow up getting their nutrition from plant foods rather than is loaded with antibiotics, artificial When you replace meat, dairy products, meats have a tremendous health hormones, heavy metals, and a host and eggs in your children’s diet with advantage.” He also wrote, “Animals of other toxins—none of which are healthy plant-based foods, you are tend to concentrate pesticides and other found in any plant-based foods. Even starting them off with a significant chemicals in their meat and milk. Traces pesticides and herbicides, the only health advantage, lowering their risk of these chemicals can easily end up in two classes of chemicals found in for a host of adult diseases that have a mother’s breast milk if she eats these plant foods, are far more concentrated been linked to animal products, products. Plant foods have much less in meat and dairy products, because including heart disease, obesity, contamination, even if they are not farmed animals eat contaminated plant diabetes, and several types of cancer. organically grown.” foods and then the pesticides and Animal products are also linked to The American Dietetic Association herbicides become concentrated in many of the ailments that tend to affect agrees, stating, “Well-planned vegan … their flesh. These contaminants are children. Indeed, when my daughter Lilly diets are appropriate for all stages bad enough for adults, but they can was a baby, she never had colic, ear of the life cycle, including during be especially harmful to children, whose infections, flu, or any serious illness. bodies are small and still developing. My younger daughter, Hailey, is now Lilly is now 4 years old. She can following her example. identify dozens of dinosaurs, was taking Although I’ve given my kids gymnastics and dance classes at the age a better start in life than the of 3, and has never had bronchitis or majority of children get, I confess strep throat. Her baby sister, who that I had moments of doubt is growing at a rate that astounds in the beginning. I had her doctors, was speaking clearly been a vegetarian for years, at 10 months and was performing but were children different? somersaults in her gymnastics I was fortunate to have class at only 18 months of age. the full support of my Best of all, I don’t have any pediatrician, who confirmed trouble convincing my girls that kids not only don’t need to eat their veggies—Lilly’s any animal products, they’re favorite dish is tofu and also much better off without Papaya-and-Mango Salsa broccoli—which makes the parents them, and they can easily get of the girls’ friends green with envy! Get the recipe at PETA.org/Recipes

6 eating for life CHECK OUT PETA.ORG FOR A VEGETARIAN WEIGHT-LOSS GUIDE, R 89922_text_out:VSK (New look) Layout 2/17/09 9:05 AM Page 7 Weight Loss

Obesity is one of the most pressing health problems in the United States and will soon become the country’s leading cause of preventable deaths.

by Deborah Wilson, M.D. Despite the growing foods are naturally Dr. Wilson’s number of “diets” low in fat, so Weight-Loss Book that are being touted quantity and calorie throughout the country, restrictions are Recommendations • Eat More, Weigh Less Americans just keep getting unnecessary. My by Dr. fatter. A government review of all colleague Dr. Dean • The McDougall studies on weight loss found that two- Ornish calls it Program for Women thirds of dieters gain all the weight back the “eat more, weigh less” diet by Dr. John within a year, and a whopping 97 percent (and he even wrote a wonderful McDougall gain it all back within five years. This book with that title). • A Physician’s yo-yo weight fluctation is worse than Because vegetarian diets are Slimming Guide being overweight: These dieters would the only diets that work for long- by Dr. Neal have been better off if they hadn’t term weight loss, it’s no surprise Barnard even bothered. that population studies show that There has not been a single study meat-eaters have three times the indicating that high-protein diets like obesity rate of vegetarians and nine Atkins work for more than a year; in times the obesity rate of vegans. It’s fact, two studies showed that weight possible to be an overweight or obese loss on the Atkins diet reversed or vegan, of course, just as it’s possible stalled after just six months, and to be a thin meat-eater, but adult Atkins himself died at 258 pounds. vegans are, on average, 10 to 20 The only weight-loss plan that has pounds lighter than adult meat-eaters. been scientifically proved to take weight Adopting a vegan diet won’t just health in off and keep it off for more than a year help you slim down, it will also help comparison to both vegetarians and is a vegan diet. Many delicious vegan you fight an array of ailments, nonvegetarians.” I couldn’t have said A vegan diet—particularly including heart disease, cancer, it better myself. diabetes, arthritis, and more. Dr. one that is low in fat— Mediterranean ‘Rolls’ T. Colin Campbell of Cornell University, will substantially reduce arguably the foremost epidemiologist Get the recipe at PETA.org/Recipes disease risks. in the world, states, “Quite simply, the Green Beans With Cranberries more you substitute plant foods for animal foods, the healthier you are Get the recipe at PETA.org/Recipes likely to be. I now consider to be the ideal diet. A vegan diet—particularly one that is low in fat—will substantially reduce disease risks. Plus, we’ve seen no disadvantages from veganism. In every respect, vegans appear to enjoy equal or better

, REAL-LIFE TESTIMONIALS, TIPS FOR VEGETARIAN ATHLETES, AND MORE! eating for life 7 89922_text_out:VSK (New look) Layout 2/17/09 9:06 AM Page 8 Meet Your Meat

More than 30 billion animals are killed by the American each year—in ways that would horrify any compassionate person and that would be illegal if cats or dogs were the victims.

Chickens After six weeks in these horrible conditions, the birds are roughly What Happens thrown into cages that are stacked on to Chickens? the back of a truck, and then they are shipped through all weather extremes More chickens are raised and killed for to the . food than every other farmed animal At slaughter, workers violently grab them and hang them upside-down Chicks have their sensitive beaks combined, yet not a single federal law cut off without any painkillers. protects chickens from abuse—even by their legs, which they force into though two-thirds of Americans say shackles, breaking many of them in the Most small farms have been that they would support such a law. process. Then, the chickens’ throats replaced by massive corporate-run Chickens raised and killed for their are slit, and they are dragged through “factory farms” in which chickens, flesh spend their entire lives in filthy, tanks of scalding-hot water, often while pigs, turkeys, and cows are treated ammonia-laden sheds with tens of they are still conscious. like machines instead of living, thousands of other birds. They are Birds who are raised for their eggs feeling individuals. Now, virtually dosed with a steady stream of drugs are packed, five to 11 at a time, into all the meat, eggs, and dairy and bred to grow so large so fast that products purchased in supermarkets many become crippled under their own and restaurants come from animals weight or suffer organ failure. raised on such farms. The giant A New Yorker writer who visited corporations that profit from factory a major chicken factory farm wrote, farming spend millions trying to “I was almost knocked to the ground obscure reality with images of by the overpowering smell of feces animals who are living peacefully and ammonia. My eyes burned and in an idyllic barnyard. Unfortunately, so did my lungs, and I could neither this pretty picture couldn’t be any see nor breathe.” further from the truth. Many chickens suffer from chronic respiratory diseases, weakened immune systems, and bronchitis. According to a report by the USDA, more than 99 percent of chicken carcasses are Ammonia levels in chicken farms contaminated with E. coli bacteria are so high that the corrosive by the time they reach the market, substance burns the birds’ lungs largely because of the filthy conditions and skin. in the sheds in which they are raised.

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Turkeys and chickens have their wings and legs broken when they are shoved into transport trucks, and they are shipped through all weather extremes with no food or water.

“Farmed animals today are Hens are crammed by the tens of sick—these are sick and thousands into filthy sheds, with five to 11 hens per cage—the cages are so small that the birds diseased chickens, pigs, fish, can’t spread even one wing. and cows, producing diseased and

bacteria-laden flesh and pus-filled Over Killing Photo: © Compassion wire cages that are so small that they companion- don’t have enough room to spread even animal food. milk that even industry standards a single wing. Their wings and legs Male call ‘unhealthful.’” atrophy from disuse, and their legs and chicks are feet become deformed from standing on worthless to the , slanted wire cage bottoms. The tip of egg industry because M.D. each hen’s sensitive beak is cut off with they don’t lay eggs and a burning-hot blade. It takes 34 hours to because their breed is too produce just one egg. After about two small to be raised for flesh. years of confinement, they are violently The egg industry kills millions pulled from their cages and shipped of newborn male chicks every year to slaughter. Their bodies are already by suffocating them to death in bags so battered and emaciated that they or by dropping them alive into high- can only be used for soup or speed grinders. Chickens are genetically manipulated and dosed with antibiotics to make Undercover Investigations Workers at a Pilgrim’s Pride slaughterhouse them grow so large so quickly that they (the largest chicken supplier in the United States) were documented stomping on live become crippled under their own weight. chickens, spray-painting their faces, and slamming them into walls. Workers at a Butterball slaughterhouse were documented punching and stomping on live turkeys and even sexually assaulting them. Chickens and turkeys have no federal legal protection. Watch the undercover videos at PETA.org.

Amazing Animals: Chickens Research has proved that chickens are smarter than dogs, cats, and even some primates. In a natural setting, a mother hen begins to teach her chicks various calls before they even hatch—she clucks softly to them while sitting on the eggs, and they chirp back to her and to each other from inside their shells. Unfortunately, chickens in factory farms never meet their mothers.

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Amazing Animals: Cows Scientists in the United Kingdom discovered that cows enjoy solving problems and even Cows experience “Eureka!” Down on the moments (in which their Dairy Farm heart rate speeds up, their The corporate-owned dairy factories adrenaline flows, and they that have replaced most small farms Cows spend their lives in cramped sheds treat cows like milk machines. To boost and fenced-in enclosures, mired in jump) when they are production, many farmers inject cows mud and their own waste. with synthetic growth hormones, which successful—just like human increase the cows’ risk of developing beings. Cows also interact mastitis, a painful infection. Cows What Happens produce milk for the same reason to ‘Beef Cattle’? in socially complex ways, that humans do: to nourish their “Beef cattle” spend most of their so that a herd of cows is babies. Their calves are traumatically lives on extremely crowded . very much like a pack of taken from them shortly after birth. Ranchers have found that they can Female calves are added to the dairy maximize profits by giving each steer wolves, with alpha animals herd or are slaughtered for the enzyme less than 20 square feet of living and complex social dynamics, rennet in their stomachs (used to make space—the equivalent of putting cheese). When their milk production a dozen half-ton steers in a typical including friendships that Photo: © Jessie Pierce wanes after about four or five years, the American bedroom! Steers undergo develop over time. mother cows are killed and ground up painful procedures like branding, to make burgers. castration, and dehorning without pain relief. They often die of pneumonia, The Link Between dehydration, or heat exhaustion Q & A from spending long periods Dairy Products and without food or water in Ask the Experts Even on small family dairy farms, crowded trucks while “Aren’t there laws that unwanted male calves are sold to the being transported veal industry. Chained by their necks to feedlots or protect farmed animals?” inside tiny stalls that reek of ammonia . The array of abuses that are inflicted on animals in factory farms, from accumulated waste, they are unable from mutilating pigs’ ears and teeth to chopping off the beaks to take even one step in any direction, Veal calves are of chickens and turkeys to castrating animals without pain relief, turn around, or lie down comfortably. confined to as well as the ways in which they’re crammed into these farms, Calves raised for veal are killed when crates so small that transported, and slaughtered, would be illegal if dogs or cats were they’re just a few months old. they can’t even the victims. Unfortunately, there is not a single federal law that protects turn around. farmed animals in factory farms. While a recent Gallup survey showed that 96 percent of Americans believe that animals deserve legal protection, the massive meat, dairy, and egg industries give millions of dollars every year to politicians to prevent the enactment or enforcement of laws that would protect farmed animals.

Professor Ned Buyukmihci, D.V.M., University of California-Davis School of Veterinary Medicine

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Downed Cow: The True Story of One Anonymous Animal Born Into the Meat Industry

stockyard deserted. Three dogs were attacking the cow, who was still alive. She had suffered a number of bite wounds, and her drinking water had been removed. Jessie contacted the state police. Four officers arrived at 5:30 p.m. State trooper Jan Wuchner wanted to shoot the cow but was told that a veterinarian should kill her. The two veterinarians at the facility would not euthanize her, claiming that in order to preserve the value of the meat, she could not be destroyed. The butcher eventually arrived at 7:30 p.m. and shot the cow. Her body was purchased for $307.50. When the stockyard operator was questioned by a reporter from Photo: © Jessie Pierce The Kentucky Post, he stated, “We didn’t do a damned thing to it,” and The truck carrying this cow was spot. She also tried to crawl to referred to the attention given to the unloaded at Walton Stockyards in a shaded area but couldn’t move cow by humane workers and police Kentucky one September morning. far enough. Altogether, she managed as “bullcrap.” He laughed throughout After the other animals were removed to crawl a painful 13 to 14 yards. The the interview, saying that he found from the truck, she was left behind, stockyard employees wouldn’t allow nothing wrong with the way that unable to move. The stockyard workers her any drinking water; the only water the cow was treated. used their customary electric prods she received was given to her by Jessie This is not an isolated case. It is so in her ear to try to get her out of the Pierce, a local animal rights activist, common that animals in this condition truck, then beat and kicked her in who had been contacted by a woman are known in the meat industry the face, ribs, and back, but still she who witnessed the incident. Jessie as “downers.” After PETA brought didn’t move. They tied a rope around arrived at noon. After receiving no much-needed attention to this issue, her neck, tied the other end to a post cooperation from stockyard workers, the Kenton County Police Department in the ground, and drove the truck she called the Kenton County Police. adopted a policy requiring that all away. The cow was dragged along the A police officer arrived but was downed animals be immediately floor of the truck and fell to the instructed by his superiors to do euthanized, whether they are on ground, landing with both hind legs nothing; he left at 1 p.m. the farm, in transit, or at the and her pelvis broken. She remained The stockyard operator informed slaughterhouse. Sadly, other law like that until 7:30 that evening. Jessie that he had permission from enforcement agencies don’t have such For the first three hours, she lay the insurance company to kill the policies, and downed animals continue in the hot sun crying out. Periodically, cow but wouldn’t do it until Jessie left. to suffer everywhere. It is up to the when she urinated or defecated, she Although doubtful that he would keep public to demand change, and it is used her front legs to drag herself his word, Jessie left at 3 p.m. She up to consumers to refuse to purchase along the gravel roadway to a clean returned at 4:30 p.m. and found the the products of this miserable industry.

K OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT PETA.ORG meet your meat 11 89922_text_out:VSK (New look) Layout 2/17/09 9:09 AM Page 12 Q & A Ask the Experts “But fish aren’t like dogs or cats, are they?” Fish are our fellow citizens Pigs with scales and fins … I would never eat anyone What Happens to Pigs? I know personally. Pigs in factory farms are castrated I wouldn’t deliberately Photo: © USDA and have hunks of flesh cut from their eat a grouper any more Pigs do not receive any pain relief than I’d eat a cocker ears, bits of their teeth cut off with when they have the ends of spaniel. They’re so good- wire cutters, and their tails chopped their teeth cut off with wire cutters. off—all without any painkillers. natured, so curious. You Sometimes, the stalls that they are lame that they are crippled or, know, fish are sensitive, confined to are stacked, and excrement at best, can barely walk— they have personalities, from the pigs in the upper tiers falls 420,000 pigs a year arrive crippled they hurt when they’re onto those below. “Breeding” pigs at the slaughterhouse, and another wounded. in factory farms are artificially 1 million arrive dead from the journey. Sylvia Earle, Ph.D., former chief scientist, U.S. impregnated several times during The sheer number of animals killed National Oceanic & their short lives and are confined to makes it impossible for them to be Atmospheric stalls that are barely larger than their given humane, painless deaths. Administration own bodies; they literally go insane Because of improper stunning, many from being unable to turn around pigs drown or are scalded to death their entire lives. These crates have when they are put, still alive, in the been banned in many countries and scalding-hot water tanks that are will be totally banned across the intended to soften their skin and Amazing Animals: Pigs European Union as of 2013. remove their hair. Pigs are smarter than dogs and every bit as friendly, loyal, and affectionate. Pigs can play video games far more successfully than dogs can and even better than some primates can (watch a video about this Pigs spend their lives in at PETA.org). Asked to compare a crates so small that they can’t even turn around. pig’s cognitive development to that of a 3-year-old human child, The accumulation of filth, feces, and urine in professor Donald Broom of the sheds causes more Cambridge University Veterinary than one-quarter of pigs to suffer from agonizing School says, “[Pigs] have the mange, and three-fourths Many pigs go insane from cognitive ability to be quite of pigs have pneumonia extremely crowded conditions in by the time they reach the sophisticated. Even more so than factory farms and compulsively slaughterhouse. Drugs and genetic chew on the bars of their pens. dogs and certainly [more so than] breeding cause pigs to become so 3-year-olds.”

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Dragged from the ocean depths, fish suffer from decompression, “Don’t they have to treat suffocation, and being crushed. animals well for them to ‘produce’?” Fish No. Factory-farmed animals are sick and

diseased, but the meat industry has decided that Falconer David A. © left: top hoto Now that P What Happens the money saved by keeping all the animals in to Fish? commercial ” crowded and filthy conditions outweighs the financial Like other animals, fish has basically feel pain and experience emptied the oceans of costs incurred when some of the animals die. National fear. Dr. Donald Broom, “target” fish, the seafood Hog Farmer succinctly says that “crowding pigs pays.” advisor industry has turned to Explaining why the egg industry crowds birds so tightly Photo: © Jeff Gale Jeff © Photo: to the British raising fish in contained fish into cages, causing many to die and all to suffer government, says, farms, a practice known miserably for their entire lives, distinguished “Anatomically, as “aquaculture,” which uses professor Dr. explains physiologically, and either tanks on land or cages in the that “chickens are cheap, cages

biologically, the ocean. The fish are packed so tightly are expensive.” pain system in together that they constantly bump fish is virtually the into each other and the walls of the same as in birds and enclosure, causing painful sores and To read more mammals.” When they damage to their fins. The enormous about the are dragged from the amount of feces in the enclosures suffering and ocean depths, fish undergo leads to rampant outbreaks of environmental

excruciating decompression— parasites and disease. In order devastation

the rapid pressure change often to keep the fish alive in such caused by fish ruptures their swimbladders, pops unhealthy conditions, large quantities farms, visit out their eyes, and pushes their of antibiotics and other chemicals are PETA.org/Fishing. stomachs through their mouths. Then poured into the water. When the fish they’re tossed onboard ships, where are fully grown, they are killed by The thin mesh of commercial many slowly suffocate or are crushed having their stomachs cut open fishing nets slices into the flesh of many to death. Others are still alive when or die of suffocation when the water fish, causing blood loss and strangling their throats and bellies are cut open. in their tank is simply drained away. them in the water or in the net as it is dragged aboard.

Eating Meat 300 gallons of water per day, while a meat-based diet Ledbetter iStockphoto.com/Judy © Photo: requires more than 4,000 Harms the Planet gallons of water per day.

• Global Warming switching to a vegan diet is • Pollution According to a recent United 50 percent more effective than Farmed animals produce about Nations report, the meat switching from a regular car 130 times as much excrement industry causes more global to a hybrid in reducing your as the entire human population “If anyone wants to save warming (through emissions of impact on global warming. of the United States. According Photo:© David Eustacel/MPL Communications Ltd. 2004 Ltd. Communications Eustacel/MPL David Photo:© carbon dioxide, methane, and to the Environmental the planet, all they have nitrous oxide) than all the cars, • Water Resources Protection Agency (EPA), the to do is just stop eating trucks, SUVs, planes, and ships More than half of all the water run-off from factory farms meat. … It’s staggering in the world combined. consumed in the U.S. is used pollutes our rivers and lakes when you think about it. Researchers at the University to raise animals for food. A more than all other industrial Vegetarianism takes of Chicago determined that totally vegetarian diet requires sources combined. care of so many things Raising animals for food is “one of the top two or three most significant in one shot: ecology, contributors to the most serious environmental problems, at every scale famine, cruelty.” from local to global.” —United Nations —Sir Paul McCartney

K OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT PETA.ORG meet your meat 13 89922_text_out:VSK (New look) Layout 2/17/09 9:11 AM Page 14 Making the Transition There’s no mystery to creating deliciously satisfying vegetarian meals. Tasty alternatives to the animal ingredients that you may be cooking with are easier to find than ever—many are as close as your corner supermarket.

Purchase a couple of vegan If you’re just getting 3 cookbooks, or borrow 1 started, you may want to one from the library. try simply “vegging up” your There are cookbooks for people favorite recipes by replacing the who don’t like to spend more than meat. Replace the beef in burritos 10 minutes preparing dinner, and with beans and grilled veggies, or try there are cookbooks for gourmet vegetarian beef crumbles from chefs. Or visit PETA.org/VegetarianLiving Morningstar Farms or Boca (which can for hundreds of recipes, cooking be found in the freezer section). Top baked potatoes with tips, a shopping guide, , soy bacon bits, or salsa. Make homemade pizza and info on the best with soy cheese, mock pepperoni, and toppings. new products. Always eating Many canned soup flavors that you’re probably already on the run? Check out the used to are vegetarian, like black bean, lentil, increasing variety of vegan microwavable minestrone, tomato, and vegetable. Have meals, like Amy’s Black Bean Enchilada With spaghetti with marinara sauce or add Spanish Rice or Yves’ Thai Lemongrass Veggie veggie meatballs. Chick’n. Or get some vegan deli slices, and pile on some guacamole, mustard, and veggies— 4 voilà, you’ve got a tasty, quick sandwich. Top it off with delicious from WholeSoy or Silk. Try the ever-growing lineup of mock meats, including veggie burgers, “hot dogs,” “turkey” slices, “riblets,” and “chicken” patties. Not only are mock meats delicious, they’re also high Explore the many in healthy plant protein and low in saturated fat, and vegetarian foods that they contain zero cholesterol. A few of the “meatiest” have been popular in 2 choices include the Boca brand other countries for years, burgers, crumbles, and faux like hummus (a tangy spread chicken nuggets and patties. made from chickpeas), Check out our taste reviews vegetable curries, and falafel (a spicy mix of beans and recommendations made into patties and “meatballs”). Enjoy Mexican- at PETA.org. style beans-and-rice dishes, Japanese vegetarian sushi with avocado and cucumber, and Thai 5 and Indian curries.

14 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET M 89922_text_out:VSK (New look) Layout 2/17/09 9:11 AM Page 15 Try These Easy Substitutes! Q & A “Where can I get Then Now vegan foods in my town?” Meat Try Boca’s veggie burgers, You can now find veggie burgers and other mock faux chicken patties, and meats and soy milk in pretty much every supermarket “beef” crumbles; nationwide, including Wal-Mart. If you don’t see a certain Morningstar Farms’ faux product at your local grocery store, just ask—store managers chicken and steak strips; want suggestions from their customers. Of course, a large Gardenburger’s breakfast percentage of the foods that you already eat are vegan, “” and “riblets”; including many cookies, chips, breads, crackers, Lightlife’s “smart dogs” pastries, cereals, soups, and candies, along with and “bacon”; and Yves’ and staples like pasta, oatmeal, beans, nuts, Turtle Island Foods’ faux ham vegetables, rice, , and peanut butter. and turkey deli slices—the possibilities are endless!

Milk Try the dozens of options, like Silk, WholeSoy, Rice Dream, and Almond Breeze brands; use them in any way that you’d use cow’s milk. Silk also makes coffee “creamer”!

Butter Most are vegan; also try vegetable and olive oils.

Ice Cream Try Soy Delicious, Tofutti, Rice Dream, Soy Dream, or fruit sorbets.

Cheese Use soy cheese for pizza, sandwiches, toppings, and sauces. Try Tofutti, Follow Your Heart, or VeganRella brands.

Cream Cheese Try Tofutti’s Better Than Cream Cheese.

Sour Cream How about Tofutti’s Sour Supreme?

Eggs For baking, use Ener-G Egg Replacer, bananas, or applesauce. For breakfast, scramble up some tofu with veggies, turmeric, , and soy sauce. Check out our Snacks Check the ingredient lists of snacks like chips and cookies— vegetarian shopping you’ll be surprised at how many are already vegan. guide at PETA.org/ VegetarianLiving. Mayonnaise Try Vegenaise—your taste buds won’t know the difference.

T MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG eating for life 15 89922_text_out:VSK (New look) Layout 2/17/09 9:12 AM Page 16 Recipes for Life

It’s easy once you know how. Here are recipes, tips, and ideas to get you started.

1 Blueberry Pancakes ⁄2 cup water 1 cup whole-wheat flour 2 Tbsp. baking powder 1 cup white flour 1 lb. mock chicken (try Morningstar 3 Tbsp. sugar Farms’ Chik’n Strips) 1 3 Tbsp. baking powder 3⁄2 cups vegetable oil 1 tsp. sea salt 2 cups vanilla soy milk • Mix together the salt, onion powder, 3 Tbsp. canola or safflower oil pepper, garlic powder, flour, and 1 ⁄2 cup frozen blueberries nutritional yeast in a deep bowl. In a 1 ⁄2 cup fresh blueberries separate bowl, dilute the mustard with 1 the water. Add ⁄3cup of the flour mixture • Combine the dry ingredients in to the mustard mixture and stir. a bowl and sift together. Add the soy Combine the baking powder with milk and the oil and mix until smooth. the remaining flour mixture. • Ladle onto a hot pancake griddle. • Dip chunks of the mock chicken into Add the frozen blueberries. Cook for the mustard batter, then drop into the 2 to 3 minutes on each side. flour mixture to coat with the desired • Serve with the fresh blueberries. amount of “crust.” Heat the oil in a large Breakfast skillet over medium-high heat (or use a Eating breakfast out? Try a bowl of grits Makes 4 to 6 servings deep fryer) and fry until crispy and or oatmeal, hashbrowns, a bagel or toast golden brown, turning as needed. with jelly, or a fruit cup. Take along your own dairy-free margarine or a cream Lunch or Dinner Makes 4 servings cheese substitute. For breakfast Dining out for lunch or dinner is a snap. at home, try these ideas: Most restaurants serve at least one • Fry up some sliced boiled potatoes vegetarian meal, and many will adapt and onions for homemade home an entrée for you. Look for salads, fries. Serve them with soy bacon baked potatoes, rice or pasta dishes or sausage. with vegetables or a meat-free • Visit VegCooking.com for vegan tomato sauce, Thai and Indian recipes for French toast, Spanish curries, bean burritos, falafel, omelettes, and even crêpes. and pizza with lots of vegetables • Try a toasted bagel with Tofutti brand but no cheese. You may even find Better Than Cream Cheese. a on the menu! • You can find vegan anywhere— just serve it with soy or Fried ‘Chicken’ (or apple juice) instead of cow’s milk! 1 tsp. salt 1 • Check packages of pancake and ⁄2 tsp. onion powder waffle mixes—many are vegan—and 1 tsp. pepper just add soy milk and/or egg replacer. 1 tsp. garlic powder • Some Kellogg’s Pop Tarts (without 2 cups unbleached white flour icing) are vegan, as are Pepperidge 4 Tbsp. nutritional yeast (optional) Farm’s apple and cherry turnovers. 3 Tbsp. yellow mustard Photos: © Steve Lee Studios

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Crunchy Vegetable Wraps 2 Tbsp. finely diced red onion Pesto Pasta 1 2 ⁄4 cup nondairy cream cheese Salt and pepper, to taste ⁄3 cup basil pesto (try Tofutti brand) 1 9-oz. pkg. fresh fettuccine 4 10-inch flour tortillas • Spread 1 Tbsp. of the 1 Tbsp. olive oil 1 cup shredded spinach “cream cheese” on each tortilla. 3 cloves garlic, minced 1 ⁄4 cup alfalfa sprouts Sprinkle an even amount of the 2 cups sliced roasted red bell peppers 1 1 ⁄2 cup shredded red cabbage remaining ingredients on each ⁄2 cup pitted olives, halved lengthwise 1 ⁄2 cup sliced avocado wrap and roll up. Salt and pepper, to taste 1 ⁄4 cup chopped tomatoes 1 ⁄2 cup diced cucumbers Makes 4 servings • Place the pesto in a large bowl. • Cook the pasta according to the package instructions. • While the pasta is cooking, heat the oil in a large skillet over medium-high heat. Add the garlic and cook, stirring until soft and fragrant, about 30 Appetizers seconds. Add the peppers and olives and cook, stirring until Appetizers can be as simple as chips and dip hot, about 3 minutes. Season with or as elegant as a vegetarian pâté. the salt and pepper. Here are some ideas for quick-and-easy hors d’oeuvres: • Drain the cooked pasta, reserving 1⁄ cup of the water. Whisk the pasta Whip up a seven-layer Mexican dip using refried beans, black 3 olives, salsa, shredded soy cheese, Tofutti brand “sour cream,” water into the pesto. sliced green onions, and jalapeños. • Add the pasta to the pesto and toss • to combine. Add the peppers and olives Veganize that old standby, pigs in a blanket, using tofu hot and combine. dogs wrapped in puff pastry. (Pepperidge Farm brand • Divide among 4 bowls and puff pastry and Pillsbury Crescent Rolls are vegan.) serve immediately. • Shake ’n Bake bite-size pieces of mock chicken Makes 4 servings or tofu and serve them with toothpicks. Photos: © Steve Lee Studios

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‘Creamy’ Potato Salad 1 cup peeled and sliced carrots Wild-Mushroom Stroganoff 3 6 medium potatoes ⁄4 cup sliced celery 1 Tbsp. extra-virgin olive oil 1 ⁄2 cup eggless mayonnaise 1 cup cubed potatoes 1 medium-size yellow (try Vegenaise or Nayonaise) 1 cup diced tomatoes onion, diced 1 3 ⁄4 cup yellow mustard ⁄4 cup cubed seitan 1 cup quartered baby 2 Tbsp. distilled white vinegar 2 Tbsp. molasses portobello mushrooms 1 ⁄2 onion, chopped 2 Tbsp. Dijon mustard 1 cup quartered shiitake mushrooms 1 ⁄2 cup chopped celery 1 15-oz. can kidney beans, drained 1 cup quartered button mushrooms Salt and pepper, to taste 1 15-oz. can navy beans, drained 1 Tbsp. whole-wheat pastry flour Paprika (optional) Sea salt and black pepper, to taste 1 can mushroom gravy 1 cup whole wheat bread crumbs (try Campbell’s brand) • Cut the potatoes into cubes and cook mixed with 3 Tbsp. olive oil 1 cup vegetable stock 1 in boiling water for 20 minutes. Drain ⁄2 cup soy sour cream and let cool completely. In a large bowl, • Preheat the oven to 350°F. (try Tofutti brand) combine with the remaining ingredients. • In a large pot, sauté the garlic, onions, 1 Tbsp. ground mustard 1 If desired, sprinkle paprika on the top. thyme, bay leaves, marjoram, and rosemary ⁄4 cup chopped parsley in the olive oil for about 2 minutes. Makes 4 to 6 servings • Add the wine, cover, and simmer • Heat the oil and sauté the onion for 5 minutes. and the mushrooms. Sprinkle in the Hearty ‘Beef’ Cassoulet • Add the carrots, celery, potatoes, and flour and cook to a paste. Add the gravy 6 garlic cloves, minced tomatoes and simmer for 10 minutes. and the vegetable stock and simmer 1 1⁄2 cups chopped onions • Add the seitan, molasses, mustard, for 20 minutes. 1 Tbsp. dried thyme beans, salt, and pepper. Heat through. • Mix the soy sour cream and the 3 bay leaves • Transfer to 6 15-oz. oiled casserole mustard together. Pour into the gravy 1 ⁄2 tsp. marjoram dishes. Top with the bread crumbs, cover, mixture and heat through. 1 tsp. dried rosemary and bake for about 45 minutes. • Garnish with the parsley. 3 Tbsp. olive oil 1 ⁄2 cup red wine Makes 4 servings Makes 4 servings

18 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET M 89922_text_out:VSK (New look) Layout 2/17/09 9:14 AM Page 19

Enchilada Bake 4 corn tortillas and the pinto bean • Combine all the ingredients, except 1 12-oz. bag Morningstar Farms mixture on top. Follow with part the oil, chili sauce, and jelly, in a bowl brand “burger” crumbles of the soy cheese and half of the and stir until well mixed. Heat the oil in (or your favorite brand) green chilies, more enchilada sauce, a skillet, using enough to coat the 1 pkt. taco and 4 more tortillas. Add the burger bottom of the pan. Form the “beef” 2 Tbsp. vegetable oil crumbles mixture, more soy cheese, mixture into 1-inch balls and fry in the 1 ⁄2 cup minced scallions the rest of the green chilies, and oil until browned. 2 Tbsp. all-purpose flour more enchilada sauce. End with the • Meanwhile, place the chili sauce 1 cup vegetable stock remaining tortillas, enchilada sauce, and the jelly in a saucepan. Heat and stir 2 cans pinto beans, drained and soy cheese. until smooth. Add the browned mock 2 cans enchilada sauce • Cover with foil and bake for meatballs and stir to coat well. Simmer 12 corn tortillas 30 minutes. Remove the foil, top over low heat for 5 to 10 minutes. 1 bag shredded cheddar with the Fritos, and bake another soy cheese 10 to 15 minutes, or until bubbly Makes approximately 20 1-inch balls 1 4.5-oz. can diced green chilies and browned. 1 bag Fritos, crushed Makes 9 servings • In a bowl, mix the burger crumbles with the taco seasoning and toss to Sweet-and-Sour coat. Set aside. ‘Meatballs’ • Heat the oil in a skillet over 1 lb. ground beef substitute Quick-and-Easy Snacks medium heat. Add the scallions (try Lightlife Gimme Lean) Microwave tortillas and fill them with canned refried and cook for 3 minutes, or until 1⁄ green pepper, finely chopped 2 beans, salsa, guacamole, and corn for easy burritos. softened. Stir in the flour and cook 1 small onion, finely chopped • for 1 minute. Add the stock and 1-2 cloves garlic, crushed Zap a veggie burger in the microwave and put it on a bun cook, stirring, to achieve a smooth 2 slices white bread, crumbled with your favorite and toppings. consistency, about 1 minute. Egg replacer equivalent • Add the pinto beans and set aside. to 2 eggs Heat sliced veggie dogs and canned vegetarian-style baked • Preheat the oven to 375°F. Salt and pepper, to taste beans in the microwave for fast “franks” and beans. • • Spray a 9 x 13-inch baking pan with Oil sufficient for frying Make an easy pasta salad by mixing cooked spiral oil. Cover the bottom of the pan with 6 oz. chili sauce pasta with chopped broccoli, carrots, green a layer of the enchilada sauce. Layer 5 oz. red currant jelly pepper, corn, red onion, and your favorite vinaigrette.

T MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG eating for life 19 89922_text_out:VSK (New look) Layout 2/17/09 9:14 AM Page 20

or until tender. Drain and mash with the margarine and soy milk or nondairy creamer. Add the salt and pepper, to taste. • In a medium bowl, mix the crumbles, mushroom gravy, peas, carrots, garlic powder, and cayenne. Pour into a pie pan. Top with the potatoes, spreading them to the edges of the pan. Bake for 30 to 40 minutes, or until the potatoes are browned.

Makes 4 servings

Spinach Lasagne 1 ⁄2 lb. lasagne noodles 2 10-oz. pkgs. frozen chopped spinach, thawed and drained 1 lb. soft tofu Shepherd’s Pie (try Campbell’s brand) 1 lb. firm tofu 4 medium potatoes, diced 1 small can mixed peas 1 Tbsp. sugar 1 2 Tbsp. margarine and carrots, drained ⁄4 cup soy milk 1 1 ⁄2 cup soy milk or liquid nondairy creamer Garlic powder and cayenne pepper, ⁄2 tsp. garlic powder Salt and pepper, to taste to taste 2 Tbsp. lemon juice 1 12-oz. bag Morningstar Farms brand 3 tsp. minced fresh basil burger crumbles (or your favorite brand) • Preheat the oven to 350°F. 2 tsp. salt 1 can vegetarian mushroom gravy • Boil the potatoes for 20 minutes, 4 cups tomato sauce

• Cook the lasagne noodles according to the package directions. Drain and set aside. • Preheat the oven to 350°F. • Squeeze the spinach as dry as possible and set aside. Pizza Toppings • Place the tofu, sugar, soy milk, garlic Pizza toppings are limited only by your imagination! Here are powder, lemon juice, basil, and salt in some quick ideas: a food processor or blender and blend until smooth. Stir in the spinach. Chop up whatever veggies are on hand and drizzle some olive oil over them. • Cover the bottom of a 9 x 13-inch • baking dish with a thin layer of the Try new ideas for toppings, like sun-dried tomatoes, beans, tomato sauce, then a layer of noodles spinach, or even corn. • (using about one-third of the noodles). Add different sauces, like pesto or red pepper-and-garlic purée. Follow with half of the tofu filling. • Continue in the same order, using half Get creative with fake meats—top your pizza with veggie burger crumbles, of the remaining tomato sauce and veggie bacon, or veggie pepperoni. noodles and all of the remaining tofu • filling. End with the remaining noodles, Try nutritional yeast or soy Parmesan for a traditional cheesy taste. covered by the remaining tomato sauce. • For a Mexican pizza, try refried beans, tomatoes, soy cheese, and salsa. • Bake for 25 to 30 minutes. • Try these brands of vegan cheeses: Makes 6 to 8 servings Follow Your Heart, Tofutti, or VeganRella.

20 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET M 89922_text_out:VSK (New look) Layout 2/25/09 10:30 AM Page 21

Chocolate Mousse 1 1⁄4 lbs. silken tofu 3 Sandwiches ⁄4 cup semisweet chocolate chips, melted Sandwich fillings can be just about anything that you have on hand: • In a blender, purée the Stuff a baguette with lettuce, tomato, veggie bologna tofu until smooth. Add the or turkey, and nondairy cheese slices. melted chocolate and blend • thoroughly. Pour into 6 Dress up a bagel with tofu cream cheese and olives individual dessert bowls or veggie salami. and chill. • • Optional: Dust with Fill a pita with faux tuna or chicken salad. Try Worthington’s powdered sugar or top with Chic-Kette or Morningstar Farms’ Chik’n Strips mixed with vegan mayonnaise and celery. a strawberry or other berries. • Make a grilled “cheese” sandwich with Makes 6 servings soy cheese instead of dairy cheese. Dessert Baking is easy with vegan egg Fudge Mint Brownies replacer (available in supermarkets 1 cup granulated sugar and health food stores). Use soy 1 cup plus 6 Tbsp. margarine • Spread into a greased 9 x 13-inch pan or rice milk in place of cow’s milk 1 cup flour and bake for 30 minutes. Cool completely. 1 in your favorite desserts. ⁄2 tsp. salt • Meanwhile, mix together the 16 oz. chocolate syrup confectioner’s sugar, 1/2 cup of the Strawberry-Mango Crisp 1 tsp. vanilla margarine (melted and cooled), and For the Fruit Mixture: 1 cup confectioner’s sugar the crème de menthe. Spread over the 1 qt. quartered strawberries 2 Tbsp. green crème de menthe cooled cake. 2 cups diced mango 1 cup chocolate chips • Melt together the remaining 6 Tbsp. 1 ⁄4 cup sugar of margarine and the chocolate chips 1 ⁄4 cup flour • Preheat the oven to 350°F. and cool slightly. Spread over the crème • In a large bowl, using an electric mixer, de menthe mixture. For the Topping: cream together the granulated sugar • Refrigerate until set, then cut into 1 cup flour and 1/2 cup of the margarine. Mix in the 1-inch squares. Chill thoroughly again 1 ⁄2 cup rolled oats flour and salt, then add the chocolate before serving. 1 cup brown sugar syrup and vanilla and mix until 1 ⁄2 cup (1 stick) margarine thoroughly combined. Makes 6 servings

• Preheat the oven to 400°F. • Mix the ingredients for the fruit mixture together in a large bowl. Spread evenly into a 2-quart casserole dish. Set aside.

• Mix the dry ingredients for the topping together in a medium bowl. Cut in the margarine until the mixture resembles small peas. Spread evenly over the fruit mixture. Bake for 35 to 45 minutes, or until bubbly. Serve warm with nondairy ice cream.

Makes 6 servings

T MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG eating for life 21 89922_text_out:VSK (New look) Layout 2/17/09 9:15 AM Page 22 When You’re Away From Home Restaurant options for vegetarian diners keep getting better and better. Whether

© Steve Lee Studios you’re a fast-food fan or a gourmet connoisseur, a great place to learn about vegetarian restaurant options is the “Dining Out” section of PETA.org/VegetarianLiving. Here are a few more tips.

• An easy way to try new foods is to served—most catering companies burgers, “hot dogs,” “riblets,” “chicken” go to restaurants that offer a variety are accustomed to serving patties, and other mock meats that of vegetarian entrées. Eating Chinese? vegetarian diners. taste terrific straight from the grill. Top Try the bean curd (tofu) or vegetable veggie burgers off with ketchup and dishes, or ask for vegetable fried rice • When dining at someone else’s mustard or with more creative (without eggs) and garlic eggplant. house, let your hosts know in condiments, such as salsa, guacamole, 1Having Mexican? Order bean advance that you’re a vegetarian. and hummus. Baste vegetable shish burritos, tacos, and tamales minus Offer to bring a veggie dish to share. kebabs or soy chicken strips made by the cheese, or make a hearty meal out (This is a great way to introduce companies like Morningstar Farms with of refried beans mixed with Spanish 4others to vegetarian eating.) Italian dressing or a teriyaki marinade, rice and served with fresh tortillas, then grill them until the vegetables are salsa, and guacamole. In Indian Eating on the Road slightly blackened, and voilà—a restaurants, you’ll find fabulous Hard Rock Café, Denny’s, Chili’s, Johnny delicious summertime treat. Enjoy vegetable curries, lentil soup, potato- Rockets, Red Robin, and Burger King all chocolate mousse (see page 21) or fresh filled samosas, and other delights. boast briskly selling veggie burgers on watermelon for dessert. Japanese, Ethiopian, Middle Eastern, their menus. Taco Bell offers cheap Thai, and other ethnic restaurants veggie fare, such as bean burritos and also offer delicious vegan items. veganized Crunch Wrap Supremes (be sure to add potatoes and guacamole!). • If you’re stuck at a behind-the-times Try vegetarian subs at Quizno’s and restaurant without much vegan Subway with fresh-baked breads and variety, ask if the chef can whip up toppings. Be sure to surf to VegGuide.org a vegetarian entrée. Most restaurants to do a bit of Web research on vegetarian will gladly accommodate special and vegetarian-friendly restaurants in requests, and you’ll be surprised your destination city before your next trip. at the creativity of some chefs! 2 Fire Up the Grill! • If you’re attending a catered affair, Don’t give up backyard barbecues ask the host or caterer ahead of just because you’re not eating meat. time if vegetarian options will3 be There are lots of great vegetarian 22 eating for life FOR ADDITIONAL TIPS ON TRAVEL AND FOR VEGETARIAN B 89922_text_out:VSK (New look) Layout 2/17/09 9:16 AM Page 23 Resources Online Resources Books Cookbooks PCRM.org Web site of the Physicians Committee The Food Revolution Venturesome Vegetarian for Responsible Medicine, which by Cooking: Bold Flavors for advocates plant-based nutrition The best book ever written Meat- and Dairy-Free Meals for better health on vegetarianism and the by J.M. Hirsch, Michelle meat industry, to date Hirsch, and John Mackey PETA.org (foreword) Everything you’ve ever wanted to know Eat Right, Live An adventure in vegetarian about animal rights and vegetarianism, Longer cooking that’ll make your taste plus shopping tips, meal plans, and by Neal Barnard, M.D. buds jump for joy information on the best new vegetarian products! A program that promotes weight loss, strengthens the The Native Foods immune system, maintains Restaurant Cookbook peta2.com by Tanya Petrovna, The Web site for PETA’s Youth Outreach strong bones, and protects veins and arteries cofounder of Native Division and a resource for people aged Foods restaurants 13 to 24 who want to learn more about animal rights and get free stuff Good News for All Creation Fresh, fun, delicious, by Dr. Stephen R. Kaufman and enticing vegan recipes PETAMall.com and Nathan Braun Your online one-stop cruelty-free shop Why Christians should be How It All Vegan! vegetarians Irresistible Recipes for an PETAKids.com Animal-Free Diet Games, contests, and prizes for kids Judaism and by Tanya Barnard & Sarah who want to help animals Vegetarianism Kramer by Dr. Richard Schwartz Delightfully demonstrates VegCooking.com Why Jewish mandates point how vegan food can be fabulous, You can find thousands of delicious toward vegetarianism flavorful, and nutritious recipes and cooking tips on PETA’s food blog. Best of all, it’s suitable for Slaughterhouse: The Compassionate Cook all skill levels. The Shocking Story by PETA and Ingrid E. Newkirk of Greed, Neglect, The original cookbook full PETA.org/Community and Inhumane Treatment of the favorite recipes of PETA PETA's online community is a place Inside the U.S. Meat staff and members where you can connect with other Industry compassionate people to discuss by Gail Eisnitz animal rights issues, including Videos vegetarian eating. Blows the lid off USDA and ‘Meet Your Meat’ meat-industry claims that animals PETACatalog.com are humanely slaughtered and lends A 12-minute exposé The official online PETA catalog new meaning to Linda McCartney’s about the lives and comment, “If slaughterhouses had glass deaths of farmed animals walls, everyone would be vegetarian.” (watch or download it at PETA.org ) Prevent and Reverse Heart Disease by Dr. ‘Chew on This’ One of the world’s most respected Thirty reasons to go vegetarian, nutrition experts details why a vegan diet in less than four minutes is by far the best choice for anyone with (watch or download it at a family history of heart disease, the PETA.org ) number one cause of death in the United States. For many other videos that are available free for download, visit PETA.org.

BOOKS, WEB SITES, AND MORE, VISIT PETA.ORG. eating for life 23 89922_cover_out:Vegstarter kitupdate2/022/17/098:51AMPage2 501 Front St.,Norfolk,VA 23510• 757-622-PETA • People fortheEthical Treatment ofAnimals Postage requiredunlessmailedbyPETA U.S.A. Norfolk, VA 23510 501 F PETA Headquarters Great ront St. With allthegreatcookbooksavailabletoday, and versatilityaswellcompassion. vegetarian withadietfullofflavor it's noweasierthanevertogo For yournext mock “chicken” potpie chocolate tofupie Cookbook section at Or callustoll-freeat Cookbooks! , andmore,visitthe , veggie tacos “meatloaf 1-800-483-4366 PETACatalog.org PETA.org , ” , . . PEOPLE FORTHEETHICAL TREATMENT OFANIMALS ORGANIZATION U.S. POSTAGE NONPROFIT PAID

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