February 2021

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February 2021 Monday Tuesday Wednesday Thursday Friday 1 2 3 4 5 Mac & Cheese, veg, fruit Fried Chicken, mashed potatoes, WW English muffin w/honey, Nachos, veg, fruit Cheese Pizza, veg, fruit V: Same fruit turkey sausage, veg, fruit V: Refried beans V: Same MLV: soy butter sandwich V: veggie burger V: Veggie Sausage MLV: Refried beans MLV/Df: vegan cheese Df: soy butter sandwich MLV: Vegan burger MLV: tofu scramble Df: No cheese Df: sub veg for MP Df: same 8 9 10 11 12 Cheesy Pasta, veg, fruit Cheeseburger, tots, fruit Bagel, cream cheese, veg, fruit Deli sandwich, veg, fruit Cheese Pizza, veg, fruit V: same V: Veggie burger V: same V: Cheese sandwich V: Same MLV: Vegan pasta, no cheese MLV: Vegan burger MLV/Df: vegan cream cheese MLV: Vegan bread/cheese MLV/Df: vegan cheese Df: no cheese Df: no cheese Df: No cheese 15 16 17 18 19 No School Hot dog, tots, fruit Biscuits, turkey sausage, veg, fruit Nachos, veg, fruit Cheese Pizza, veg, fruit V: grilled cheese V: veggie sausage V: Refried beans V: Same MLV/Df; vegan grilled cheese MLV: tofu scramble MLV: Refried beans MLV/Df: vegan cheese Df: dairy free bread Df: No cheese 22 23 24 25 26 Mac & Cheese, veg, fruit Cheeseburger, tots, fruit Bagel, cream cheese, veg, fruit Fried Chicken, mashed potatoes, Cheese Pizza, veg, fruit V: Same V: Veggie burger V: same fruit V: Same MLV: soy butter sandwich MLV: Vegan burger MLV/Df: vegan cream cheese V: veggie burger MLV/Df: vegan cheese Df: soy butter sandwich Df: no cheese MLV: Vegan burger Df: sub veg for MP V = Vegetarian; Veg = Vegan; DF = Dairy-free; GF = Gluten-free. Gluten free options are available but may not be listed. Usually GF is substituted with rice or GF noodle or bread. .

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Code Menu Items Ingredient List Monday Selections (Soups Are
Updated 6.15.2021 Code Menu Items Ingredient List Monday Selections (Soups are served with bread roll) ● Chicken ● White Bean ● Onion ● Gluten-Free Pasta Shells: Corn flour, Rice flour, Mono and Diglycerides ● Vegan Cheese Sauce: Corn Flour, Water, Inactive Yeast, Rice Milk, Imitation Cheese (FILTERED WATER, COCONUT OIL, MODIFIED CORN AND POTATO Creamy Chicken STARCH, POTATO STARCH, FERMENTED CHAO M236 Alfredo TOFU SOYBEANS, WATER, SALT, SESAME OIL, CALCIUM SULFATE, SEA SALT, NATURAL FLAVOR, OLIVE EXTRACT ANTIOXIDANT USED AS A PRESERVATIVE AND BETA CAROTENE COLOR.) ● Whole Wheat Fettuccine - DURUM SEMOLINA, NIACIN, FERROUS SULFATE IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID. ● Mushroom ● Garlic ● Bean ● Mushroom ● Gluten-Free Pasta Shells: Corn flour, Rice flour, Mono and Diglycerides ● Vegan Cheese Sauce: Corn Flour, Water, Inactive Yeast, Rice Milk, Imitation Cheese (FILTERED WATER, M237V Vegan Alfredo COCONUT OIL, MODIFIED CORN AND POTATO STARCH, POTATO STARCH, FERMENTED CHAO TOFU SOYBEANS, WATER, SALT, SESAME OIL, CALCIUM SULFATE, SEA SALT, NATURAL FLAVOR, OLIVE EXTRACT ANTIOXIDANT USED AS A PRESERVATIVE AND BETA CAROTENE COLOR.) ● Onion • Turkey • Whole Grain Millet • Celery M144 Turkey Bean Chili • Carrots • Onion • Beans • Red Bell Pepper 1 • Corn • Tomato Sauce • Cumin • Bay Leaves • Chili Powder • Paprika • Chicken Broth ● Cheddar Cheese • Tofu • Whole Grain Millet • Celery • Carrots • Onion • Beans • Red Bell Pepper M145V Tofu Bean Chili • Corn • Tomato Sauce • Cumin • Bay Leaves • Chili Powder • Paprika • Chicken Broth
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B3cafe.Com B3cafe 3022 Corrine Drive • Orlando, Fl 32803 • 407-427-1440
B3CAFE.COM B3CAFE 3022 CORRINE DRIVE • ORLANDO, FL 32803 • 407-427-1440 PREMIUM SALADS PREMIUM SANDWICHES CAESAR SALAD BETTINI PANINI 10 HALF 6.50 / FULL 8.50 Mozzarella cheese, salami, pepperoni, ham, and pesto Romaine, Asiago cheese, and on locally sourced ciabatta bread and hot pressed. croutons tossed in Caesar dressing. BLT 9.75 COBB SALAD Your choice of bacon or veggie bacon, romaine, HALF 8 / FULL 10 vine ripe tomatoes, and guacamole on wheat toast. Romaine, vine ripe tomatoes, red onions, carrots, cucumber, blue cheese, hard boiled eggs, croutons, turkey, and bacon. CAPRESE PANINI 9.75 Blue cheese dressing served on the side. Mozzarella cheese, vine ripe tomatoes, fresh basil, and balsamic dressing on locally GREEK SALAD sourced ciabatta bread and hot pressed. HALF 7 / FULL 9 THE IVAN 10 Romaine, Greek olives, vine ripe tomatoes, Ham, turkey, yellow mustard, dill pickles, and provolone red onions, cucumbers, banana peppers, and feta cheese. cheese in a wheat wrap and hot pressed. Make it vegetarian Greek dressing served on the side. (May contain pits) by subbing vegan sliced meat for the ham and turkey. HARVEST SALAD TOUR OF CALIFORNIA 10 HALF 8 / FULL 10 Sliced turkey, romaine, vine ripe tomatoes, Spinach, walnuts, Asiago cheese, cucumber, guacamole, hummus, and provolone and roasted Brussels sprouts, carrots and corn. cheese. Topped with a dash of salt & pepper Drizzled with Leabow's Zesty Tomato Vinaigrette. and oil & vinegar and served on multi-grain bread. Make it vegetarian by subbing vegan sliced meat. SOUTHWEST SALAD HALF 7 / FULL 9 VEGAN TEMPEH WRAP 10 Romaine, vine ripe tomatoes, red onions, cheddar cheese, NOT ELIGIBLE FOR A TANDEM COMBO sour cream, roasted corn and black bean salsa, guacamole, Herb roasted organic tempeh in a wheat wrap with avocado, and tortilla chips.
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Vegan Grocery List
VEGAN GROCERY LIST FRUIT VEGETABLES FROZEN FRUITS Bananas Lettuces - romaine, spinach, kale, & VEGETABLES Apples arugula and other leafy lettuces. Blueberries Pears Cruciferous veggies, such as Mango Berries: strawberries, broccoli, cauliflower, Brussels Cherries blackberries, blueberries, sprouts and cabbage. Green peas raspberries. Zucchini Mixed veggies watermelon Cucumbers Broccoli Pineapple Asparagus Cauliflower or cauliflower Oranges Tomatoes rice Lemons and limes Bell peppers Corn Peaches, nectarines Carrots, whole and baby carrots Green beans Cherries Celery Edamame Plums Avocado Cantaloupe or honeydew Onions melon Mushrooms Mango Garlic, ginger Dried fruits: medjool dates, Sweet potatoes raisins, cranberries, cherries, white/yellow potatoes whatever else you like. Eggplant Butternut or acorn squash Green beans, snap peas, green peas BEANS & LEGUMES HIGH PROTEIN FOODS NUTS & SEEDS Chickpeas Tofu, mostly firm or Cashews Black beans extra firm Almonds Pinto beans Tofurky deli slices Pecans Refried beans Tempeh walnuts Lentils - red and green Seitan Sunflower seeds, hemp or brown Soy Curls seeds, chia seeds, flax seeds, Split peas TvP pumpkin seeds, sesame Kidney beans Gardein vegan chicken seeds. Hummus nuggets, vegan Peanut butter or almond meatballs, etc. butter Field Roast sausages Tahini Impossible or beyond meat products Protein powder, not neccessary VEGAN GROCERY LIST page 2 GRAINS & BREAD DAIRY & EGG PANTRY STAPLES Bread - just check the ALTERNATIVES Tomato products - tomato paste, ingredients to make sure it’s diced tomatoes, tomato sauce Soy, almond, cashew, vegan. vegan marinara coconut, hemp or oat milk. Bagels Canned pumpkin vegan coffee creamer, I like Pasta - most varieties are Ketchup Silk Plain. already vegan except for Mustard vegan Mayo egg pasta. Balsamic vinegar, apple cider Just Egg Tortillas, corn or wheat.
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V = Vegetarian Item VA = Vegetarian Available VG = Vegan Available Please Let Us Know of Any Food Allergy You May Have
$7.00 V Buffalo Fries / fresh hand cut fries tossed in buffalo sauce with melted blue, scallions and ranch - / the classic grilled cheese companion! topped with cheddar, romano & scallions Roasted Garlic Tomato Soup VG BOWL $4.50 / CUP $3.50 V, Buffalo Chicken Chowder / creamy spicy soup with pulled chicken, blue cheese, celery, carrots & banana peppers BOWL $4.75 / CUP $3.75 Dressings / Honey Balsamic, Ranch & Thai Chili Lime, Creamy Herb Vinaigrette, Peanut Sesame Melt House / mixed greens, sun-dried tomato, hardboiled egg, croutons, crumbled feta or blue cheese or shredded cheddar & tossed with a house made dressing - $8.50 V AWESOME noodle #1 / baby spinach & napa cabbage, lo mein noodles, avocado, tomato, mint, cilantro, basil, scallions & candied peanuts tossed in sweet & spicy thai chili lime dressing or peanut sesame dressing - $10.00 V, VG Ranch Chicken / mixed greens, roasted pulled chicken, crumbled bacon, chopped egg, tomato, herb croutons, cheddar cheese & tossed with ranch dressing - $12.00 VA, VG check out the Kindergarten / fresh baked bread, choose your favorite cheese - WHOLE $7.00 / HALF $5.00 V, VG additional items Wake & Bacon / farm fresh fried eggs, hickory bacon, american - WHOLE $10.00 / HALF $7.50 VA list too! Chorizo & Potato / fresh ground spicy sausage and hearty potato hash, cheddar - WHOLE $9.50 / HALF $7.00 VA, VG Porky Cheese / honey ham, hickory bacon, swiss - WHOLE $11.50 / HALF $9.00 Cleveland Cheese Steak / flavorful braised pulled beef brisket, garlic mushrooms, sautéed onions & peppers, rosemary
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Guide for Restaurants2-2 Layout 1
How to Feed a Vegan and Why Your Restaurant Should A Helpful Guide From Your Friendly Neighborhood Vegan VEGAN This publication brought to you by Vegan America America Making America Vegan Friendly! Vegan Options Give Your Restaurant a Competitive Edge! What is a vegan? And why should you, the owner or manager of a traditional restaurant, care? After all, you’re not a “health food” restaurant, so why would you offer vegan op- tions? To gain an edge on your competition, that’s why! Here is some food for thought. The Vegan Veto A vegan is a person who does not eat food containing animal ingredients - no meat, eggs, dairy products or honey. As you might imag- ine, these restrictions often make it difficult for vegans to find something satisfying to eat at restaurants that do not cater to vegetarians. In fact, all too often, vegans who visit a traditional restaurant when dining out with fam- ily and friends are in for a dull, unsatisfying “meal” of salad or steamed vegetables and they are therefore not likely to return. Although most people imagine that vegans subsist on a steady diet of vegetables and little else, the reality is that most vegans today enjoy vegan versions of many of the most popular foods in our culture. They do this by “veganizing” them, substituting non-animal based ingredients with vegan ingredients which serve the same purpose. For example, due to the wide array of meat and dairy analogs on the market today, including vegan cheese, vegan pepperoni and vegan sausage, vegans can enjoy a “meat-lover’s” pizza which looks the same, tastes the same, and satisfies the same as one made from animal-based ingredients.
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The Cove Allergy Menu
THE COVE ALLERGY MENU The Cove is committed to ensuring a safe and delicious food experience for everyone who walks through our doors. This menu addresses the most common food allergies as a guide of what to avoid. If you have an allergy that is not on our list, please let us know so that we can figure out how to get you fed! MILK/DAIRY- STEER CLEAR!-Avocado Dip (SC), Chipotle Mayo (SC), Lamb Sauce (SC), Poblano Sauce (Y/SC), Celery dressing (Y/SC), Kid’s Hot Dog Buns (“May Contain”), All Dairy Cheeses. TOTALLY OK!- Cashew Cheese, All Mayos Except for Chipotle, All Vegan Sauces, All Mustards, Vinaigrette, Tamarind Sauce, Cashew Sauce. EGG- STEER CLEAR! Eggceptional Burger (served with egg), Sweet Potato Hash (served with egg), GF Buns (egg wash), Mayo, Chipotle Mayo, Pesto Aioli, Sriracha Mayo (AKA Sweet Potato Fries Sauce), Poblano Sauce, Honey Mustard, Wasabi Sauce, Celery Dressing, Remoulade. TOTALLY OK!- Vegan Mayo, Vegan Chipotle Mayo, Yellow Mustard, Spicy Mustard, All Wheat Buns, Wheat Tortilla, Both Corn Tortillas, Vinaigrette, Cashew Sauce, Tamarind Sauce. SOY- STEER CLEAR! Wheat Buns, Wheat Tortilla, Tempeh, Tofu Bacon, Jackfruit (BBQ in marinade), Fries, Sweet Potato Fries, BBQ Sauce, Chipotle Mayo, Vegan Chipotle Mayo, Honey Mustard, Pesto Aioli, Poblano Sauce, Sriracha Mayo, Mayo, Vegan Mayo, Wasabi Sauce, Celery Dressing, Remoulade, BBQ Sauce. TOTALLY OK!- GF Bun, Ciabatta, Cashew Sauce, Vinaigrette, Salsa, Avocado Dip, Lamb Sauce, Spicy Mustard, Tamarind Sauce. WHEAT/GLUTEN- STEER CLEAR! Burger Buns (Kid and Regular), Hot Dog Buns, Large Wheat Tortilla, and Ciabatta Buns. TOTALLY OK!- Any of our burgers can be made gluten free by substituting a GF bun, or by going ‘naked’ (the burgers, not us).
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Marketplace Vegan Options
Marketplace Vegan Options Vegan diets are environmentally sustainable and have numerous health benefits, so it’s no wonder a growing portion of Oxy’s community eats vegan! This list includes most, but not all, of the nutritionally complete vegan menu options available on campus. Look for daily specials [labeled (V) without (L) or (O). Items listed with an asterisk* are available by request. Salad Bar Grab and Go Items Deli Station Proteins: kidney, garbanzo, Hope hummus Tofu or black beans, tofu Bars: Cliff, Nugo, Luna, Think Avocado Rotating selections of fresh Thin, That’s It, Chia, Shiitake mushrooms & canned fruit Nutrawbar, Naked Juice Vegan cheese Jam Fruit leather Hummus Vegan butter (Sat-Sun) Some Lundeberg rice cakes Mustard Sunflower seeds Coconut or soy yogurt Balsamic glaze Some Chips What’s NOT vegan: tuna, Ginger sesame soy Some Trail mix cheese, ranch dressing, bleu vinaigrette Oh Snap Pickles Vegetables: pickles, cheese dressing, honey Some Candy cucumbers, onions, mustard dressing Justin’s nut butters tomatoes, lettuce Justin’s dark chocolate peanut butter cups Some breads and rolls (see posted signs) Hot Cereal Blue diamond almonds Raisins Tortilla wraps: spinach or Oatmeal Applesauce whole wheat Cereal toppings: golden Cascadian Fruit Spread Specialty Salads: prepared raisins, cranberries, nuts, blueberries, green apples, Fresh Earth Valley Salsa with fresh, local ingredients! Coconut Bliss bars coconut, pumpkin seeds NEW Breakfast bowls Dairy free Ben & Jerry’s Soup Station Sorbets, Halo Top Ice Cream (occasional)
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Tulsa Vegan Guide
Tulsa Vegan Guide Photo courtesy of Oliver and Friends Farm Rescue and Sanctuary in Luther, Oklahoma. Check out their facebook to donate/volunteer. The Tulsa Guide for eating out/shopping compassionately and environmentally-friendly. (Check out the Tulsa Vegan Guide Facebook Group or email [email protected] for updates) 1 TVG The Tulsa Vegan Guide A Guide in Progress Here you will find a few detailed lists of some different restaurants in the Tulsa area that provide vegan-friendly dishes as well as product alternatives found in our city. I am also subject to human error, if you find anything incorrect in this guide, please contact me via the Facebook Group or [email protected] CAUTION: These are not allergen menus. Make sure to communicate with the various restaurants on any cross- contamination issues. For more support: -Tulsa Vegan Guide’s Facebook Group for updates. -Tulsa Vegan Network (Facebook Group) -New Vegan Support (Facebook Group) -Vegan Amino (Phone App) It’s like a vegan Facebook! -www.Challenge22.com (22 Day Vegan Challenge Website for a free nutritionist) “Our unwillingness to see personhood in nonhuman animals does not diminish their personhood; it diminishes our humanity.”- The Abolitionist Vegan Society 2 Table of Contents Highlights……………………………………………………………………………….….….4 Drive Thrus…………………………………………………………………….……….……..6 Sandwiches/Subs………………..…………………………………………..…………...12 Mexican Food…………………………………………………………………………..……20 Asian Food………………………………………………………………………………….….27 Pizza/Italian Food…………………………………………………….……………….……41
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Please Check the Chalkboards for Today's Specials. {
monday through friday 8 a.m. – 11 a.m. saturday and sunday 9 a.m. – 3 p.m. Please check the rise and shine chalkboards for today’s specials. { El Rey* $8.25 A flour tortilla layered with pintos, salsa, scrambled eggs or tofu, and cheese. Topped with a dollop of sour cream. Sub vegan cheese $1.00 without cheese, eggs, and sour cream. Breakfast Burrito* $8.25 A flour tortilla filled with scrambled eggs or tofu and black bean chili, covered with melted cheese, salsa, and a dollop of sour cream. Sub vegan cheese $1.00 without cheese, eggs, and sour cream. Tofu & Veggies $8.25 Cubed tofu and assorted veggies stir-fried with soy sauce and nutritional yeast. Add egg $1.95 Add cheese $1.95 Add vegan cheese $2.95 Potatoes & Veggies $7.75 Chunks of taters, and assorted veggies stir-fried with soy sauce and nutritional yeast. Add egg $1.95 Add cheese $1.95 Add vegan cheese $2.95 Breakfast Reuben $9.95 House-made tempeh ‘bacon’, sauerkraut, vegan cheese, and sriracha ‘mayo’ on a SIDES english muffin, with your choice of fruit cup or petite salad. Full list on back page Veggie Omelette $7.95 yellow grits Assorted grilled vegetables with melted white cheddar. Sub vegan cheese $1.00 Cowboy Omelette potatoes $7.95 Cheese omelette with our salsa and sour cream. Sub vegan cheese $1.00 toast Cheese Omelette $6.95 biscuits Three-egg omelette with melted white cheddar. Sub vegan cheese $1.00 vegan biscuits Special Omelette See chalkboard for today’s selection.
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The PETA Guide to Introducing Vegan Options
© Dreamstime.com | Andreeacraciun | © Dreamstime.com © Dreamstime.com | Shomova © Dreamstime.com Vegan Vegan Options Introducing THE GUIDETO © Harvester 2019 © Dreamstime.com | Irontrybex © Dreamstime.com © Zizzi © Harvester 2019 Introduction CUSTOMERS WANT YOU’LL IMPROVE YOUR HEALTHY CHOICES ETHICAL PROFILE There’s no doubt that interest in vegan food is booming, 3. 6. and a growing number of restaurants – from chains such as Considering that plant-derived foods are often naturally low Consumers are rightly shocked when they PizzaExpress and Vintage Inns to fine-dining establishments such in fat and contain no cholesterol, it’s no wonder that many learn about the grim lives and violent deaths as Gauthier Soho and Liverpool’s The Art School – now offer a people look for healthy vegan meals when they eat out. of animals raised for their flesh, eggs, or milk variety of vegan dishes, including all-important desserts. Accomplished athletes such as tennis star Serena Williams, as well as those hauled from the oceans. One ultramarathon runner Scott Jurek, and cage fighter Mac of the most popular videos on PETA’s website Vegans don’t consume meat, dairy “products”, eggs, honey, Danzig stay in top form by eating vegan. According to the is “Glass Walls”, narrated by Paul McCartney, or any other food derived from animals. A vegan diet can (and British Medical Association, people who eat meat and dairy detailing the suffering of animals raised for should) contain a wide variety of vibrant, nutritious foods, “products” are more likely to suffer from obesity, high blood food. Time and time again, investigations by including vegetables, grains, pulses, nuts, seeds, and fruits.
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Allergy List
Updated April 2019 ALLERGY LIST CHEESE PIZZA CHEESE- MILK, SALT, ENZYMES, CELLULOSE. VEGAN CHEESE- TAPIOCA FLOUR, CANOLA OIL, SAFFLOWER OIL, COCONUT OIL, PEA PROTEIN, INACTIVE YEAST, CITRIC ACID. PALLADIUM- PROVOLONE, COLBY JACK, PARMESEAN MEATS SAUSAGE- PORK, SALT, FENNEL SEED, BLACK PEPPER, PAPRIKA. (GF) PEPPERONI- PORK & BEEF, SALT, DEXTROSE, PAPRIKA, LACTIC ACID STARTER CULTURE, GARLIC POWDER, SODIUM NITRITE, BHA, CITRIC ACID. (GF) MEATBALL- BEEF & PORK, WHEAT FLOUR, SOYBEAN OIL, MILK, DRIED GARLIC, WHEY HAM- CURED WITH WATER, SALT, DEXTROSE, CORN SYRUP VINEGAR, DEHYDRATED PORK STOCK. (GF) ITALIAN BEEF- GARLIC, ONION, PEPPERCINI’S, ITALIAN SEASONING, BLACK PEPPER. (GF) BACON- BACON, DEHYDRATED PORK BROTH, DEXTROSE. (GF) CHICKEN STRIPS- SOY, WHEAT, DRIED GARLIC (HAS RIB MEAT IN IT) CHICKEN TENDERS- SOY, WHEAT, GARLIC Updated April 2019 SHRIMP BATTERED SHRIMP – SHRIMP, WHEAT FLOUR, COTTONSEED, SOYBEAN, CORN OIL, 2% OR LESS BEER, MALTED BARLEY, YEAST EXTRACT, PAPRIKA, GARLIC POWDER, CONTAINS WHEAT, SHELLFISH SAUCES PIZZA SAUCE- TOMATO PUREE, GARLIC, SUGAR, PEPPER, PARMESEAN. (GF) MARINARA – FRESH TOMATOES, OLIVE OIL, SUNFLOWER OIL, ONIONS, SUGAR, BLACK PEPPER, BASIL, OREGANO, PARSLEY, AND CITRIC ACID BOOM SAUCE – MAYONAISE, SUGAR, DISTILLED VINEGAR, RED CHILLI PEPPER, GARLIC, PARSLEY, CILANTRO, XANTHUM GUM, GUAR GUM, FOOD STARCH ALFREDO- (GLUTEN FREE!) HALF & HALF, PARMESEAN & ROMANO CHEESE, PASTEURIZED SKIM MILK, CHEESE CULTURE, SALT, BUTTER, MARGARINE, LIQUID SOYBEAN OIL, SOY LECITHIN, MODIFIED CORN STARCH, DATEM, GARLIC, PAPRIKA, TURMERIC. BBQ- (GLUTEN FREE!) FRUCTOSE SYRUP, VINEGAR, TOMATO PASTE, FOOD STARCH, SALT, PINEAPPLE JUICE, SMOKE FLAVOR, CARAMEL COLOR, MOLASSES, CORN SYRUP, GARLIC, SUGAR, TAMARIND. FRANKS HOT- (GLUTEN FREE!) AGED CAYENNE RED PEPPER, DISTILLED VINEGAR, SALT, GARLIC POWDER. PESTO- BASIL, CANOLA OIL, PARMESEAN CHEESE, PASTEURIZED SKIM MILK, CHEESE CULTURE, SALT, GRANULATED GARLIC, SALT.
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Your Guide to Going Vegan Contents Welcome to Animal Aid’S Introduction 4 Guide to Going Vegan Recipes 6 Nutrition 18
Your guide to going vegan Contents Welcome to Animal Aid’s Introduction 4 guide to going vegan Recipes 6 Nutrition 18 Animal ingredients to avoid 21 If you’re new to veganism, or thinking of going vegan, this handy guide will cover everything you need to know, Tasty alternatives to meat and fish 24 including: Tasty alternatives to dairy and eggs 26 Delicious plant-based recipes Animal-free shopping 29 Advice on vegan nutrition Tips on buying animal-free products Eating in 32 The benefits of veganism for animals, Eating out 33 for you and for the planet The suffering of farmed animals 35 Go vegan for your health 40 Go vegan for the planet 42 Animal Aid’s animal-friendly shop 44 What is veganism? Why go vegan? Veganism is about putting compassion for Being vegan means that you no longer contribute to industries such as animal animals into practice by living a cruelty-free ‘With good planning life. farming and product testing that result in the suffering and deaths of hundreds of and an understanding A balanced vegan diet is also very healthy. millions of animals every year, including Some of the world’s most renowned dietetics those reared for milk and eggs (see pages of what makes up a associations, including the British Dietetics 35-39). Association and the Academy of Nutrition and healthy, balanced A balanced plant-based diet is also very Dietetics, state very clearly that a well-planned vegan diet, you can get vegan diet will provide all of the nutrients your healthy, being naturally low in saturated body needs to thrive.
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