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Vegan and Vegetarian Athletes

Vegan and Vegetarian Athletes

Eating for life 3 Miley Cyrus Natalie Tobey Maguire “Watching Portman “I just never really #WhatTheHealth “I am a very liked meat. I had with my puppies & strict vegetarian. a really tough I am so proud to call … I just really, really time even eating Congratulations! myself #Vegan! ... love animals and I act chicken. I would Think before you eat! on my values. … I am really start imagining !” against cruelty [to] animals.” what I was eating By opening this guide, you’ve just taken the first exciting step towards one of the best choices and the life of the that you can make for yourself, animals and the planet. The pages that follow are packed with Bill Clinton Russell Brand animals and all “I like the , the , the “I became that kind of stuff.” important information, easy tips and scrumptious recipes to help you establish eating habits beans, the stuff I eat now. … All my vegetarian that you’ll feel great about. It’s easy to live and let live, and this guide will show you how. blood tests are good, at 14. … Isabel Lucas Fruits and vegetables: © Tatyana and vegetables: © Tatyana Fruits Vychegzhanina/Dreamstime.com and my vital signs I’ve never “[Being are good, and I feel regretted it. vegetarian is] a good, and I also I’m incredibly simple small step I have, believe it or sentimental can take. … [I]t works • Sylvie Guillem, Vegan and Vegetarian Athletes not, more energy.” about well for my body, and I ballet icon Why are vegan athletes always at the top of their game? One reason is that animals.” also feel more in tune.” • Rich Roll, foods provide athletes with all the nutrients that they need to stay healthy, ultra-endurance athlete competitive and strong – minus the saturated fat, cholesterol and other Missy Higgins contaminants found in meat and dairy products that could slow them down. Carl Stella McCartney “I looked into the • Dave Rastovich, Lewis, perhaps the greatest Olympic athlete ever, says, “[M]y best year of track “It is wrong to eat dead ethical side of surfing sensation competition was the first year I ate a vegan diet”. animals on many levels: [eating meat] © Kevin Lynch • Amanda Beard, it is destructive for the even more and I seven-time Olympic medallist Local vegan and vegetarian champions include Peter Siddle, Robert de Castella, environment, it is not realized that I really in swimming Ruth Heidrich (New Zealand Ironman title winner) and surfer Dave Rastovich. ethical, it has been just didn’t approve World-class mixed martial arts athletes – including proven to be damaging to of the way animals are • Brendan Brazier, Jake Shields, Nate and Nick Diaz and Mac Danzig – your health,and, spiritually, treated in factory farms.” endurance athlete and also stay strong while avoiding animal-derived foods. you should love and live with Ironman your fellow creatures, not kill them!” • Chris Evert, Vegan and vegetarians receive optimal nutrition from Ruby Rose tennis champion plant foods and weigh less, on average, than meat- “I eat so much eaters. They also have better cardiovascular health Hugo Weaving amazing food

© Starmaxinc.com • Robert de Castella, “Both my children Pamela Anderson …. I’m plant based marathon runner and more stamina. All these things help athletes perform at their peak potential. Physician and author are vegetarians. … “Chickens, pigs and other animals? and stupidly healthy.” • Jake Shields, Dr Neal Barnard explains that “a healthy vegan diet The more I started They are interesting individuals with mixed martial arts champion gives important advantages over a meaty diet, which thinking about it, personalities and intelligence. What • Peter Siddle, is why many Olympic and professional athletes are the more I thought people need to understand is that fast bowler vegetarians”. A study involving the Australian Institute my son’s natural, if they’re , they are of Sport found that “many successful endurance childish reaction promoting .” Bryan Adams athletes are vegetarians”. was spot on.” “[T]he moment I began to understand what was going on with the treatment of © Phakimata/Dreamstime.com © animals, it led me more and more in the Xavier Rudd way of the path I am [on] now, which is Paul McCartney James Cameron Peter Dinklage “When I realised how animals have to a complete vegan.” “I am a vegetarian “ is a part “It’s not a “I decided to become suffer in the meat industry, I decided because I realise that of my everyday life. requirement to a vegetarian when I never to eat meat again. The industry’s even little chickens When you live eat animals, we was in my teens…. anonymity and the treatment of animals suffer and fear, by example, just choose I have continued to as worthless beings used only for experience a range of you create to do it, so stay with it out of production really feelings and emotions, a certain it becomes my great respect for annoyed me.” and are as intelligent level of a moral choice animals…. Any form as mammals, including awareness.” and one that is of animal abuse is dogs, cats and even having a huge impact on the pretty upsetting to some primates.” planet, using up resources and me.” destroying the biosphere.” Celebrity photos: © Starmaxinc.com, except Missy Higgins Splash News, Xavier Rudd Celebrity Ltd/Max Vadukul © 2007 MPL Communications and Paul McCartney James Looker,

2 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 3 Roasted Red Pepper Hummus Q & A Ask the Experts Eating for Life “What do you think of ‘low- carb’, meat-based diets?”

Leading health experts agree that a vegetarian diet provides optimal nutrition for both children I call them “the ‘make yourself sick’ diets” because they and adults. The Australian Medical Association warns of the health risks of meat-heavy diets. cause the body to go into ketosis – a state that occurs when we are seriously ill. I also use that designation Nutrition Australia says, “There is a substantial body of evidence supporting the belief that because the very foods recommended – meat, chicken, bacon, eggs and cheeses – are the foods the [American]

Fruits and vegetables: © Tatyana and vegetables: © Tatyana Fruits vegetarians in Western countries experience significantly less cancer, less heart disease, fewer Vychegzhanina/Dreamstime.com strokes and generally live longer than omnivores”. Heart Association and the [American] Cancer Society say cause our most dreaded diseases. ... There is only one way to fully satisfy your appetite with delicious foods and stay trim and healthy for a lifetime – that’s a low-fat vegetarian Spring Rolls diet with fruits and vegetables and a bit of exercise. According to Dr T Colin Campbell, Dr John McDougall, medical director of the McDougall Program nutritional researcher at Cornell University and director of the largest Q & A epidemiological study in history, Savoury Faux-Chicken Pot Pie “[T]he vast majority … of all cancers, Ask the Experts cardiovascular diseases and other forms of degenerative illness can be prevented “Isn’t fish a health food?” … simply by adopting a plant-based diet”. Anyone who eats fish for health reasons should think again: fish can accumulate toxins up to 9 million times as concentrated The Victorian Government’s Better as those in the waters they inhabit, and the flesh of some sea Health Channel reports, “A well-balanced animals, such as shrimp and scallops, contains more cholesterol vegetarian or vegan diet can provide than beef. Farmed fish are also fed antibiotics that are passed many health benefits, such as a reduced along to humans, impairing the immune system. A woman risk of chronic diseases, including obesity, who eats just one can of tuna per week will be 30 per cent coronary artery disease, hypertension over the US Environmental Protection Agency cutoff for (high blood pressure), diabetes [and] safe mercury levels. Plant foods such as walnuts and some types of cancer. Vegetarians and flaxseeds and vegetarian DHA capsules contain vegans also have lower rates of illness the essential fatty acids that we need without the and death from a number of degenerative harmful toxins found in fish flesh. diseases”. Dr Neal Barnard, author of Foods That Fight Pain

Scientists have found that vegetarians What About Protein, Iron and Vitamin B12? have stronger immune systems than What’s Wrong With found that eating an egg every day can practice creates strains of bacteria meat-eaters; this means that they are less According to medical authorities, you need from the plant world – broccoli, Milk and Eggs? increase the risk of type 2 diabetes by that are resistant to antibiotic susceptible to everyday illnesses like the vegetarians get plenty of protein without beans, many leafy green vegetables, 60 per cent. Eggs have also been linked treatment and makes humans flu. Vegetarians are also far less likely to having to pay particular attention to their almonds, , , calcium-fortified No species naturally drinks milk beyond to salmonella infections. According to and animals more susceptible be overweight. diets. Healthy vegetarian protein sources orange juice, soy yoghurt, figs, almond the age of weaning, and no species would the European Food Safety Authority, to untreatable infections, such include whole , oats, beans, peanut and are all great sources. naturally drink the milk of a different nearly a quarter of hens in Europe carry as avian flu. Food Standards Meat, dairy products and eggs are butter, brown rice, peas, lentils, tofu, soy species. For humans, drinking cows’ milk salmonella pathogens. In Australia, eggs Australia New Zealand completely devoid of fibre and complex milk, nuts, seeds, mushrooms and mock Fifty years ago, most people got their has been linked to heart disease, cancer, are responsible for more than one-third reports, “No poultry carbohydrates, the nutrients that we’re meats, such as vegetarian hot dogs and vitamin B12 from bacteria in their water or diabetes and even osteoporosis, the very of all food-borne salmonella outbreaks. producing country has supposed to consume more of for good burgers. By contrast, consuming too much on fruits and vegetables. Now that water disease that the dairy industry claims been able to eliminate health. They’re also loaded with saturated animal protein has been scientifically is purified and produce is so clean, good its products are supposed to prevent. The Hazards of Salmonella and fat and cholesterol, which can make us linked to osteoporosis. According to a sources of B12 include fortified foods, such The high animal-protein content of milk Eating Chicken Campylobacter from overweight and tired in the short term US Department of Agriculture report, as breakfast and soy milk, as well actually causes calcium to be leached raw poultry”. Men’s Health and lead to clogged arteries and heart vegetarian women have stronger bones as vitamin supplements. In fact, the B12 from the body. Chickens on factory farms in Australia magazine ranked chicken as attacks in the long term. than women who eat meat. in supplement form and fortified foods is and New Zealand are routinely fed the number one food you should actually much easier to absorb than that One egg contains a staggering 227 antibiotics to make them grow faster never eat because of its high rate You can get all the calcium and iron that found in animal products. milligrams of cholesterol. A recent study and prevent infection. However, this of bacterial contamination. Recipe photos: © Steve Lee Studios © iStockphoto.com/Oleg Saenko

4 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 5 Green Beans With Cranberries Raising Weight Loss Vegan Kids by Deborah Wilson, MD Obesity is one of the most pressing health problems and by Shelly Davis will likely soon become Australia’s and New Zealand’s leading cause of preventable death. According to Cancer Council Australia, at least 60 per cent of adults and 30 per Although I’ve given my kids a better start mother’s breast milk if she eats cent of children are now overweight or obese. in life than the majority of children get, these products. Plant foods have

I confess that I had moments of doubt much less contamination, even if they are Vychegzhanina/ and vegetables: © Tatyana Fruits Dreamstime.com in the beginning. I had been a vegan for not organically grown”. Research reported in the journal Ziti With Sun-Dried Tomato ‘Cream’ years, but were children different? Obesity compared a low-fat vegan diet The Journal of Pediatric Health Care with a general low-fat diet and found The Davis Family I was fortunate to have the full support agrees, stating, “Well-planned vegetarian that “[a] vegan diet was associated of my paediatrician, who confirmed that diets can satisfy the nutritional needs and with significantly greater weight loss kids not only don’t need any animal promote normal growth of infants and than the (low-fat) diet at 1 and 2 When you replace meat, dairy products products but also are much better off children”. years”. The Medical Journal of Australia and eggs in your children’s diet with without them, and they can easily get all states that “a higher intake of protein, healthy plant-based foods, you are the protein, iron and calcium that they Much of the meat in our supermarkets particularly animal protein, in infants starting them off with a significant health need by eating plant foods. He gave today is loaded with antibiotics, artificial and early childhood may increase advantage, lowering their risk for a host me confidence and some high-powered hormones, heavy metals and a host of the risk of overweight and obesity of adult diseases that have been linked backup by referring me to the seventh other toxins – none of which are found in in later life”. Many vegan foods are to animal products, including heart edition of the world-famous Baby and any plant-based foods. Even pesticides naturally low in fat, so quantity and disease, obesity, diabetes and several Child Care, in which Dr. Benjamin Spock and herbicides, the only two classes of kilojoule restrictions are unnecessary. types of cancer. Animal products are also wrote, “Children who grow up getting chemicals found in plant foods, are far My colleague Dr calls it linked to many of the ailments that tend their nutrition from plant foods rather more concentrated in meat and dairy the “eat more, weigh less” diet (and to affect children. When my daughter than meats have a tremendous health products, because farmed animals eat he even wrote a wonderful book with Lilly was a baby, she never had colic, advantage”. He also wrote, “Animals contaminated plant foods and then that title). ear infections, flu or any serious illness. tend to concentrate pesticides and other the pesticides and herbicides become My younger daughter, Hailey, is now chemicals in their meat and milk. Traces concentrated in their flesh. These It’s no surprise that population following her example. of these chemicals can easily end up in a contaminants are bad enough for adults, studies show that meat-eaters have but they can be especially harmful to three times the obesity rate of vegetarians the foremost epidemiologist in the world, Weight-Loss Book Quinoa-Stuffed Avocado children, whose bodies are small and and nine times the obesity rate of vegans. states, “Quite simply, the more you Recommendations still developing. It’s possible to be an overweight or obese substitute plant foods for animal foods, • Eat More, Weigh Less vegan, of course, just as it’s possible to the healthier you are likely to be. I now by Dr Dean Ornish Boy with corn: © Xalanx/Dreamstime.com | Girl peach: Dawnbal1/Dreamstime.com Girl with orange: © Pro777/Dreamstime.com | Recipe photos: Steve Lee Studios Lilly is now 4 years old. She can identify be a thin meat-eater, but adult vegans are, consider to be the ideal diet. • The McDougall Program for Women dozens of dinosaurs, was taking on average, 5 to 10 kilos lighter than adult A vegan diet – particularly one that is low by Dr John McDougall gymnastics and dance classes at the age meat-eaters. in fat – will substantially reduce disease of 3 and has never had bronchitis or strep • Skinny Bitch throat. Her baby sister, who is growing A vegan diet – particularly one that is low in fat – will by Rory Freedman and Kim Barnouin at a rate that astounds her doctors, was speaking clearly at 10 months and substantially reduce disease risks. was performing somersaults in her gymnastics class at only 18 months of Adopting a vegan diet won’t just help risks. Plus, we’ve seen no disadvantages age. Best of all, I don’t have any trouble you slim down, it will also help you fight from veganism. In every respect, vegans convincing my girls to eat their veggies – an array of ailments, including heart appear to enjoy equal or better health Lilly’s favourite dish is tofu and broccoli disease, cancer, diabetes, arthritis and in comparison to both vegetarians and – which makes the parents of the girls’ many degenerative diseases. Dr T Colin non-vegetarians”. I couldn’t have said it friends green with envy! Campbell of Cornell University, arguably better myself.

7 6 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life

More than 600 million animals (not including marine animals) in Australia alone languish in horrific conditions and are slaughtered by the meat industry each year – in ways that would horrify any compassionate person and that would be illegal if cats or dogs were the victims. Hens are crammed by the tens of thousands into filthy sheds, with five to 11 hens per cage – the cages are so small that the examined contained some bacterial Egg farmers slice off the ends of hens’ What Happens to birds can’t spread even one wing. beaks when the birds are just babies. Chickens? contamination, ranging from low to More chickens are raised and killed “gross”, largely because of the filthy for food than every other farmed land conditions in the sheds in which they are Birds raised for their eggs are packed into states that each time he touches a bird, Turkeys and chickens have their wings and legs animal combined, yet there is not one raised. After six weeks in these horrible cages so small that they don’t have room he feels a bone break. The birds’ bodies broken when they are shoved into transport enforceable law in place to protect conditions, the birds are thrown into to spread even one wing. Their wings are left so battered and emaciated that trucks, and they are shipped through all chickens from abuse. crates that are stacked on the back of a and legs atrophy from disuse, and their they can only be used for soup or food for weather extremes with no food or water. truck – often breaking bones as a result legs and feet become deformed from dogs and cats. Each year, more than 590 million chickens of this rough handling. They are then standing on slanted cage bottoms. Most in Australia and 80 million chickens in trucked through all weather extremes to are featherless, either from ill health or Male chicks are New Zealand are raised and killed for the . from rubbing on the cages. The tips of worthless to the egg their flesh. These sentient birds spend the hens’ sensitive beaks are cut off with industry – they don’t lay Chickens are their entire lives in filthy, faeces-laden At slaughter, workers violently grab the a hot blade when they are just days old eggs, and their breed is genetically sheds with tens of thousands of other chickens out of the trucks, hang them in order to discourage the birds from too small to be raised manipulated and birds. They are bred to grow so large so upside down and shackle them by their pecking each other in frustration. After for flesh. The egg dosed with antibiotics fast that many become horribly crippled legs. The birds are then dragged through about two years of confinement, the industry kills millions to make them grow under their own weight and often suffer an electrified water bath that is meant hens are violently pulled from their cages of newly hatched so large so quickly from organ failure and respiratory to stun them. However, workers report and sent to slaughter. In undercover male chicks every year that they become disease. Industry standards allow each that some birds hold their heads in such video footage taken at a hen farm in the by gassing them or crippled under their chicken only the space equivalent to a way as to escape the electrified water. Australian Capital Territory, a worker grinding them up alive. own weight. an A4 piece of paper on which to live These birds are fully conscious when their – a space so small that they are driven throats are slit. Next, their beaten bodies to peck out each other’s feathers in are dragged through tanks of scalding- “Farmed animals today Amazing Animals: “Don’t animals have to frustration. hot water to remove their feathers. Birds are sick – these are sick and Chickens be treated well in order who managed to elude the stun bath and for them to ‘produce’?” A report commissioned by the Australian the throat-cutting machine are scalded to diseased chickens, pigs, Research has shown that chickens are government stated that all the chickens death. Sadly, this happens far too often. fish and cows, producing as smart as dogs, cats and even some Clearly not! Factory-farmed animals are primates. They can understand cause and stressed and diseased, but the meat diseased and bacteria-laden effect and can learn to self-medicate. The industry works on the assumption that Ammonia levels on chicken Most small farms have been replaced by massive, late Dr Chris Evans, who was an animal the money saved by keeping these farms are so high that the flesh and pus-filled milk that corporate-run “factory farms”, where chickens, behaviourist at Macquarie University, animals in crowded and filthy conditions corrosive substance burns pigs, turkeys and cows are treated like machines even industry standards call recounted, “As a trick at conferences, I outweighs the financial costs the birds’ lungs and skin. instead of living, feeling individuals. These days, ‘unhealthful’.” sometimes list these attributes, without incurred when some of virtually all the meat, eggs and dairy products mentioning chickens, and people think them die. Explaining purchased in supermarkets and – , MD I’m talking about monkeys”. In a natural why the egg industry restaurants come from animals setting, a mother hen begins to teach her crowds birds so tightly raised on such farms. The giant chicks various calls before they even hatch into cages, causing

© Mathom/Dreamstime.com corporations that profit from – she clucks softly to them while sitting many to die and all factory farming spend millions on the eggs, and they chirp back to her to suffer miserably on advertising, trying to obscure and to each other from inside their shells. for their entire lives, reality with images of animals Chickens on factory farms are hatched in distinguished professor living peacefully on an idyllic farm. massive incubation machines and never Dr Bernard Rollin says Unfortunately, this pretty picture meet their mothers. that “chickens are cheap, couldn’t be further from the truth. cages are expensive”.

8 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU. Eating for life 9 The True Story of One Anonymous © Ongchangwei/Dreamstime.com Pig Born Into the Meat Industry by Alistair Currie

What Happens to Pigs? Pigs on factory farms are castrated and A few years ago, a friend and I Because pigs are bred to put have chunks of flesh cut from their ears, visited a pig farm. It was early on weight, they are huge,

bits of their teeth cut off with wire cutters © Walterq/Dreamstime.com on a spring morning. The birds unnaturally heavy animals.

Pig in far-right circle: © Kencredible and their tails chopped off – squealing in were just waking and beginning They are slaughtered for their pain all the while because these “routine” to sing. We crossed a freshly meat just before they fully procedures are often done without any ploughed field between budding mature, so they don’t normally painkillers. “Breeding” sows on factory trees to reach the farm. The have to carry that much weight farms are artificially impregnated several farm was a large breeding unit, for very long. Breeding sows, times a year during their short lives and where hundreds of sows are kept however, live for several years. confined to stalls or farrowing crates in concrete pens, churning out Most spend their entire lives that are barely any larger than their own of kilometres in cramped conditions litter after litter of piglets. From on hard concrete or metal bodies; they can literally go insane from to saleyards. Once there, the sheep are the main sheds festooned with floors, and the result is chronic being unable to turn around. Farrowing roughly driven or dragged from the trucks. cobwebs and stinking of waste lameness. This old sow had crates have been banned in several What Happens to Sheep? It is not uncommon to see sheep being to the farrowing units, where to ease herself up painfully, countries, and the RSPCA has stated its Sheep are smart. Reports in New Scientist made to walk with badly broken limbs or sows were lined up in row after unsteadily, one foot at a time. objection to both sow stalls and farrowing indicate that sheep can learn and open wounds. Animals who are too sick row of metal cages, it was a filthy, When she finally got up, she crates on cruelty grounds. recognise objects in ways that previously to be sold are thrown into a pile, the living decrepit and squalid sight, the crossed the couple of metres only primates were thought capable of. and the dead together. kind of sight that makes you between us slowly, limping The noise in these sheds is so intolerable ashamed of what humans are with every step. As she got that workers wear earplugs. The Sheep make up a huge portion of Sheep and lambs are driven into killing capable of. close, the marks on her back accumulation of filth, faeces and urine Australia’s and New Zealand’s domestic stalls, surrounded by the stench of suddenly made sense: in blue in the sheds causes many pigs to suffer and export meat trade. Each year, about blood and the cries of their frightened In every shed, we came across spray-paint across her old from diseases such as pneumonia. 6 million sheep and 18 million lambs companions, to be electrocuted and dead and dying piglets, some body, someone had scrawled in Australia and 8 million sheep and have their throats cut. Many animals just tossed into piles in the the word “CULL”. After years of The sheer number of animals killed 25 million lambs in New Zealand are who are electrically stunned will regain corner like broken toys. In being treated like a machine, makes it impossible for them to be given slaughtered. full within one minute sad contrast was the bright churning out litter after litter “She was … facing away from us in a darkened area, and we humane, painless deaths. Because of and experience the terror and pain of the enthusiasm of the surviving of piglets for market, never could just barely make out some strange blue lines on her skin.” improper stunning, many pigs drown They are transported often thousands butcher’s knife. piglets: they rushed up to the seeing the sunlight or feeling © Viva or are scalded to death when they are gates of their pens, bundles the earth beneath her feet, dumped into tanks of hot water that are of energy, eager to investigate cold shed, the pigs’ “home”. In nature, she had finally stopped being intended to soften their skin and remove Every time they give birth, the us with all the curiosity of puppies. pigs forage and root, finding a rich buffet “productive”, and so she was off to the their hair to make their bodies ready for majority of pregnant sows are Inquisitive and bright-eyed, these piglets of everything from fallen fruit to truffles. slaughterhouse. She would be processed processing. forced for an entire month into would be removed from their mothers at Here, a wheelbarrow at the entrance into cheap meat pies, the very last penny the ripe old age of 3 weeks and sent off to contained the dry pelleted food that was to be squeezed out of her broken body. © USDA farrowing crates so small that they can’t even turn around. be fattened up before being slaughtered all these pigs would ever eat. We walked Yet still she came up to investigate us, for meat. down the corridor to find a sequence of to nuzzle our hands and look us in the barren pens, each about three metres eye, even though it was humans like us As for their mothers, within days of square. In the first few were small groups who had done this to her and who would, losing their babies, they would be re- of young pigs lying on the cold, bare within days, cut her throat. As we were impregnated and forced back into metal concrete, without even a scrap of straw leaving, my friend said, “I wish we’d cages, where the cycle would begin again. bedding. In the third pen was a lone sow. brought an apple with us, so just once In these cages, the pregnant females are She was lying at the back, facing away in her life she could taste something Pigs do not receive denied even the room to turn around or from us in a darkened area, and we could fresh and sweet”. Sadly, we had nothing any pain relief take more than a step in any direction. just barely make out some strange blue to give her, but if telling her story causes when they have Many pigs go insane from extremely crowded lines on her skin. Hearing our footsteps, one person to stop eating others like her, the ends of their conditions on factory farms and compulsively We crossed a muddy corridor and opened she turned to look at us and slowly rose some good will have come from our visit. teeth cut off with chew on the bars of their pens. a sliding door which led to another damp, to her feet. wirecutters.

10 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU. Eating for life 11 Q & A Now that commercial has Ask the Experts basically emptied the oceans of “Aren’t there laws that “target” fish, the seafood industry

© Clearviewstock/Dreamstime.com What Happens to Fish? has turned to raising fish in protect farmed animals?” Like other animals, fish feel pain and contained fish farms, a practice In the main, is governed by state-based laws which do little experience fear. Dr Donald Broom, animal known as “aquaculture”. The fish are packed so to adequately protect farmed animals. The laws exempt most of the cruel welfare advisor to the British government, says, tightly together that they constantly bump into treatment inflicted on farmed animals by deferring to voluntary codes Many cows spend their lives in “Anatomically, physiologically and biologically, each other and the walls of the enclosure, causing of practice or industry-produced standards intended to guide farmers. cramped sheds and fenced-in What Happens to the pain system in fish is virtually the same as painful sores and damage to their fins. The These codes permit cruel procedures such as tail-docking, teeth-clipping, enclosures, mired in mud and ‘Dairy Cows’? in birds and mammals”. When they are dragged enormous amount of faeces in the enclosures leads castration, dehorning, branding, tagging and debeaking – usually without their own waste. The corporate-owned dairy factories from the ocean depths, fish undergo excruciating © iStockphoto.com/Andy Lidstone to rampant outbreaks of parasites and disease. pain relief. The majority of farmed animals are taken away from their that have replaced most small farms decompression – the rapid pressure change In order to keep the fish alive in such unhealthy mothers shortly after birth, kept in an artificially lit environment, prevented treat cows like milk machines. Cows often ruptures their swim bladders, pops out conditions, large quantities of antibiotics and other from engaging in natural behaviour, artificially inseminated, fed an produce milk for the same reason that their eyes and pushes their stomachs through chemicals are poured into the water. When the unnatural diet to make them grow at abnormally fast rates and prematurely humans do: to nourish their babies. their mouths. Then they’re tossed onboard ships, fish are fully grown, they are killed by having their slaughtered. Many will endure disease, broken limbs, frustration, boredom, They also carry their babies for nine where many slowly suffocate or are crushed to stomachs cut open, or they die of suffocation when bullying, fear, depression, pain and stress. The life of a farmed animal in months – just like we do. In order to death. Others are still alive when their throats the water in their tank is simply drained away. Australia is grim and torturous – and for the most part, it is legal. produce milk, cows must first be made and bellies are cut open. Ruth Hatten, policy adviser for the Barristers Animal Welfare Panel

pregnant. This is usually done via © Wisconsinart/Dreamstime.com artificial insemination. Many calves are Cow portraits (left to right): © Rachel Cobb | © Dominic Iles Kencredible portraits (left to right): © Rachel Cobb Cow deliberately aborted or are traumatically Q & A taken away from their mothers just Amazing Animals: Ask the Experts hours after birth – causing the mother Cows cows to bellow in distress for days. “But fish aren’t like dogs Female calves are added back into the Scientists in the United Kingdom dairy herd or are slaughtered for the discovered that cows enjoy solving or cats, are they?” rennet in their stomachs (rennet is an enzyme that is used to make cheese – it problems and even experience Fish are our fellow citizens with scales and fins … I would never eat anyone is described as “rennet” or “enzyme” “Eureka!” moments (in which I know personally. I wouldn’t deliberately eat a grouper any more than I’d on food labels). Male and many female eat a cocker spaniel. They’re so good-natured, so curious. You know, fish are calves are packed into trucks and What Happens to their heart rate speeds up, their sensitive, they have personalities, they hurt when they’re wounded. transported to slaughter. The natural ‘Beef Cattle’? adrenaline flows and they jump) Sylvia Earle, PhD, former chief scientist, US National Oceanic and Atmospheric life span of a cow is about 20 years. Many Australian and New Zealand Administration In Australia, cows on dairy farms are “beef cattle” spend most of their when they are successful – just killed, on average, at age 7. In New lives on extremely crowded feedlots. like humans. Cows also interact Zealand, they are killed at age 6. When Large corporations are taking over their milk production wanes, the cows farming, and they have found that they in socially complex ways. A herd Eating Meat are slaughtered and ground up to make can maximise profits by giving each of cows is very much like a pack burgers. steer only about 6 square metres of legacy of living space. Steer undergo painful of wolves, with alpha animals Harms the Planet pollution”. The Link Between Dairy procedures, such as branding, castration and intricate social dynamics, Runoff from Products and Veal and dehorning, without pain relief. Water from local to global. The massive amount farms causes the Earth: © Beawolf78/Dreamstime.com © Yanlev/Dreamstime.com Every year, approximately 1 million They can die of pneumonia, dehydration including friendships that develop A combined study carried out by the of animal faeces produced on factory farms growth of toxic blue-green unwanted calves (known as “bobby or heat exhaustion from spending over time. University of Melbourne’s School of is the largest source of airborne methane. algae and other algal blooms, which kill calves”) – including almost all the males long periods without food or water in Social and Environmental Enquiry and its The Worldwatch Institute reports that a fish, damage local rivers and lakes and and about 75 per cent of the females crowded trucks while being transported Department of Civil and Environmental staggering 51 per cent or more of global make waterways unusable by humans. – are separated from their mothers to feedlots or . Cattle Engineering found that “[a] vegetarian diet greenhouse-gas emissions are caused by immediately after birth and condemned are routinely given large doses of can save households up to 35 per cent of animal agriculture. Soil Erosion to slaughter. Most are killed when they antibiotics in their feed (75 per cent of their total water usage”. Hard-hoofed animals, such as cattle and are just 5 days old. Those destined for the antibiotics consumed in Australia Pollution sheep, grazing on New Zealand’s and veal farms are killed when they are only and New Zealand are used in Climate Change The Australian dairy industry alone Australia’s fragile topsoil causes the thin 14 weeks old. They spend their short feed), creating antibiotic-resistant The United Nations has concluded that produces almost 65,000 tonnes of effluent layer of fertile soil to be erode d and lost, lives within the limited confines of a bacteria which may severely threaten factory farming is one of the biggest every day. In New South Wales, the eventually making the land unusable for shed, the only “home” they’ll ever know. human health. contributors to the most serious government has said that the now-closed any agriculture and unable to support environmental problems at every level – Homebush Bay abattoirs left “an appalling any life. © Stefbennett/Dreamstime.com

12 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU. Eating for life 13 Making Try These Easy the Transition Substitutes! There’s no mystery to creating deliciously satisfying vegan and vegetarian meals. Tasty Then Now alternatives to the animal-derived ingredients that you may be cooking with are easier to find Meat Redwood, Fry’s, Gardein, Australian Eatwell and Zoglos offer everything from vegetarian schnitzel to . The varieties are extensive and easy to find. Many Buddhist and other vegetarian than ever – many are as close as your local supermarket. restaurants serve scrumptiously prepared faux-meat dishes. Asian supermarkets often have a range of excellent frozen faux meats. plant protein and low in saturated fat, add whatever catches your fancy, such as

Fruits and nuts: © Tatyana Vychegzhanina/Dreamstime.com and nuts: © Tatyana Fruits and they contain zero cholesterol. Some avocados, fresh salad or crunchy snow

Milk Try the many vegan options – including soy, rice, almond and – available in supermarkets. Recipe photos: © Steve Lee Studios of the “meatiest” choices can be found peas, for a quick and tasty sandwich. In Use them in any way that you’d use cows’ milk. at major supermarkets: look for the wintertime, toast with jam or Vegemite Sanitarium and Fry’s brands of vegetarian and a soy hot chocolate will warm you up. Butter Many , such as Nuttelex, are vegan. Try olive or flaxseed oil on sandwiches instead BBQ sausages, tender fillets, kebabs and For an easy snack, try delicious of butter. burger patties. Asian grocers often have a from Kingland, Soy Life or Soyganic. wonderful range of mock-meat products Ice Cream The So Good brand offers a range of many rich and creamy choices – from luscious chocolate in the freezer section. See the list Explore the many vegetarian foods that to delicate mango and coconut flavours. Other options include ’s dairy-free desserts, Weis’ of suggestions at the end of this kit. lemon and Italian red orange sorbets and CocoLuscious’ delicious ice cream.

have been popular in other countries Vychegzhanina/Dreamstime.com vegetable and nuts photos: © Tatyana Fruit, for years, such as hummus, vegetable Cheese Try “cheddar” shreds, Biocheese vegan cheeses, Kingland soy cheese, Tofutti “cream cheese” Purchase a vegan cookbook or borrow curries and falafel with tabouli salad and and Cheezly non-dairy mozzarella. To spice up pasta dishes, sprinkle on some Parmazano. one from the library. There are cookbooks your choice of sauce. Enjoy Mexican- for people who don’t like to spend style beans-and-rice dishes, Japanese 5 Cream DeliSoy and Blue Lotus Foods offer delicious dairy-free sour cream options, or try more than 10 minutes preparing dinner, vegetarian sushi with avocado and © Robert Kneschke/Dreamstime.com 3 Tofutti Sour Supreme. For dessert “cream”, try Soytoo! spray whipping cream, and there are cookbooks for gourmet cucumber and Thai and Indian curries. also available in a Tetra Pak. If you’re just getting started, it’s easy to chefs. CrueltyFreeShop.com.au and VeganPerfection.com.au offer a range simply try “vegging up” some of your Eggs Look for egg replacers, such as Orgran’s No Egg, in the health-food section of vegan cookbooks. Or search the favourite recipes by replacing the meat. of your local supermarket. Bananas and applesauce can also Replace the mince in burritos with beans, internet for vegan cooking tips, blogs and be used in place of eggs in baked goods. For breakfast, try grilled veggies and/or vegetarian mince thousands of recipes. scrambling some firm tofu with spices as an alternative to (soy mince or Vegemeal burger mix). scrambled eggs. Q & A 1Top baked potatoes with soy bacon bits, avocado, salsa or a dairy-free Always eating on the run? Check Snacks Check the ingredient lists of snacks like chips such as Nuttelex. Make homemade pizza out the increasing variety of and biscuits – you’ll be surprised at how “Where can I get vegan with soy cheese, sliced vegan sausages vegan microwavable meals, many are vegan. Arnott’s has a wide foods in my town?” and vegetable toppings. Many canned pasta toppings and soups, variety of vegan crackers and biscuits, soup flavours that you probably already easily available from most including Cruskits and Choc Ripple. It’s easier than you think! If you live close to a larger town, city or love are vegetarian. Try minestrone, supermarkets in the Leda’s brand, which is available rural centre, you can find veggie burgers and other mock meats tomato, vegetable or pumpkin soups. refrigerated and frozen at many supermarkets, makes as well as soy milk, soy cheese and egg replacer in supermarkets Have spaghetti Bolognese with vegetarian sections. Look for vegan chocolate biscuits similar like Coles, Woolworths, Countdown (New Zealand), New World mince. delicious vegan4 Funky to Tim Tams and Mint Slices. (New Zealand) and IGA as well as health-food shops. If you don’t Pies at your favourite Other biscuits are available see a certain product at your local shop, just ask – managers want stockist, or order them from online vegan stores. Be suggestions from their customers. Of course, a large percentage of Try the ever-growing line-up of mock- online. Or grab some sure to browse through the the foods that you already eat are vegan, including many biscuits, meat products, including veggie burgers, vegan sandwich slices health-food section of your chips, breads, pastries, cereals, soups and confectionery, along veggie pies, “hot dogs”, “sausages”, (such as Cheatin’ local supermarket; you’ll usually 2 Check out the list of with staples like pasta, oats, beans, nuts, vegetables, rice, fruit and “chicken” patties and faux-meat sandwich Chicken Style Slices) or find a variety of dairy-free and Australian and New peanut butter. Even if you live in a small community, you will still slices and rolls. Not only are mock meats soy cheese (try Cheezly egg-free chocolates, cookies and Zealand resources at be able to find a health-food shop which stocks vegan products, other snacks.

delicious, they’re also high in healthy cheddar or Edam) and Arcurs/Dreamstime.com © Yuri the end of this kit. from fresh to frozen foods.

14 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 15 Recipes for Life

Eating vegan is easy once you know how. Here are recipes, tips and ideas to get you started.

Breakfast Blueberry Pancakes Tofu Scramble

Eating breakfast out? Try a bowl of 150 g whole-wheat flour 1 Tbsp vegetable oil oatmeal, hash browns, a fruit salad or a 150 g unbleached all-purpose flour 50 g green pepper, chopped bagel or toast with jam. Take along your 3 Tbsp sugar 50 g onion, chopped own dairy-free margarine or a cream 3 Tbsp baking powder 50 g fresh mushrooms, sliced cheese substitute. For breakfast at 1 tsp sea salt 2 cloves garlic, minced

Nuts and vegetables: © Tatyana Vychegzhanina/Dreamstime.com Nuts and vegetables: © Tatyana home, try these ideas: 500 ml soy milk 1 pkg firm tofu, drained and crumbled • Fry up some sliced boiled potatoes 3 Tbsp vegetable oil ¼ tsp turmeric and onions for homemade hash 100 g fresh or frozen blueberries Salt and pepper, to taste browns. Serve them with soy bacon or . • Combine the dry ingredients in a • Heat the oil in a large non-stick • Search the internet for vegan recipes bowl and sift together. Add the soy skillet over medium-high heat. for French toast, Spanish omelettes milk and oil and mix until smooth. Add the green pepper, onion, and even crêpes. Fold in the blueberries. mushrooms and garlic and cook • Try a toasted bagel with Tofutti’s • Ladle onto a hot, oiled skillet. Cook until softened. Add the tofu, Lunch or Dinner Shepherd’s Pie Wild-Mushroom Better Than Cream Cheese. for 2 to 3 minutes on each side, until turmeric, salt and pepper and cook Stroganoff • You can find vegan anywhere lightly browned. for 10 minutes, stirring occasionally. Dining out for lunch or dinner is a 4 medium potatoes, diced – just serve it with soy or . breeze. Most restaurants serve at least 2 Tbsp vegan margarine (try Nuttelex) 1 Tbsp extra-virgin olive oil • Check packages of pancake and Makes 4 to 6 servings Makes 4 servings one vegetarian meal, and many will 150 ml soy milk 1 medium onion, diced waffle mixes – many are vegan – adapt an existing dish for you. Look Salt and pepper, to taste 100 g quartered baby portobello and just add soy milk and/or for rice, pasta and noodle dishes with 450 g ground beef substitute (try mushrooms egg replacer. vegetables or a meat-free tomato sauce; Sanitarium Vegie Mince) 100 g quartered shiitake mushrooms • Some Kellogg’s Pop-Tarts (without Thai and Indian curries; bean burritos; 300 ml mushroom gravy (try Orgran 100 g quartered button mushrooms icing) are vegan. falafel; and pizza with lots of roasted Natural Vegan Gravy Mix) 1 Tbsp whole-wheat flour vegetable toppings but no cheese. If 1 small tin mixed peas and carrots, 400 ml mushroom gravy (try Orgran you’re attending a catered event, ask drained Natural Vegan Gravy Mix) your hosts in advance if the chefs Garlic powder and cayenne pepper, 250 ml vegetable stock (try Massel can prepare a vegan option. If you’re to taste brand) travelling through rural towns, you can 150 g soy sour cream (try Tofutti brand) usually find a Chinese or Thai restaurant • Preheat the oven to 180ºC. 1 Tbsp ground mustard where you can get a delicious stir-fry for • Boil the potatoes for 15 minutes, or dinner – just ask them to hold the fish until tender. Drain and mash with • Heat the oil in a large pan over sauce. the vegan margarine and soy milk. medium heat. Add the onion and Season with salt and pepper. mushrooms and sauté until soft. • In a medium bowl, mix together the Sprinkle in the flour and stir until ground beef substitute, gravy, peas, the vegetables are coated. Add the carrots and spices. Pour the mixture gravy and the vegetable stock and into a large baking dish. Top with simmer for 20 minutes. the potatoes, spreading them to the • Add the sour cream and mustard edges of the tin. and heat through. • Bake for 30 minutes, or until the • Serve over rice or pasta. potatoes are browned. Makes 4 servings Makes 4 servings Recipe food photos: © Steve Lee Studios, except fruit salad Ingrid Balabanova/Dreamstime.com and tofu scramble iStockphoto.com Jason Lugo

18 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 17 Curried Chickpeas Sweet-and-Sour Vegan Pâté and Dahl ‘Meatballs’ en Croûte

2 Tbsp vegetable oil 500 g ground beef substitute (try 1 onion, minced 1 medium onion, finely chopped Sanitarium Vegie Mince) 2 Tbsp vegan margarine 1 red capsicum, minced ½ green capsicum, finely chopped 1200 g minced mushrooms 1 green capsicum, minced 1 small onion, finely chopped 4 cloves garlic, minced 2 large celery stalks, chopped 2 cloves garlic, minced 2 Tbsp fresh parsley, minced 1 Tbsp minced garlic 2 slices white bread, crumbled 2 Tbsp fresh rosemary, minced 1½ tsp ginger Egg replacer equivalent of 2 eggs 2 Tbsp lemon juice 220 g water Salt and pepper, to taste 250 g dried bread crumbs 1 450-g can whole peeled tomatoes, Hearty ‘Beef’ Cassoulet 2 Tbsp vegetable oil 1 pkg frozen puff pastry sheets with liquid 175 ml chili sauce Lasagne 1 450-g can chickpeas (garbanzo beans), 3 Tbsp olive oil 150 ml red currant jelly • In a large pot, sauté the onion in the with liquid 6 cloves garlic, minced 1 pkg lasagne noodles margarine over medium heat for a 1½ cups uncooked red lentils 1 large onion, finely chopped • In a large bowl, mix together all the 500 g soft tofu few minutes. 3 oz orange juice 1 Tbsp dried thyme ingredients except the oil, chili sauce 500 g firm tofu • Add the mushrooms and garlic and 1½ tsp curry powder 3 bay leaves and jelly until thoroughly combined. 1 Tbsp sugar sauté for 20 to 30 more minutes, 1½ tsp cumin ½ tsp marjoram Form into small balls. 100 ml soy milk until the liquid has evaporated. The ½ tsp ground chilli, or to taste 1 tsp dried rosemary • Heat the oil in a large skillet ½ tsp garlic powder mixture should be somewhat dry. ½ tsp dried coriander or 2 Tbsp 100 ml red wine over medium-high heat. Add the 2 Tbsp lemon juice • Add the parsley, rosemary, lemon fresh minced coriander 2 large carrots, peeled and sliced “meatballs” and fry until browned. 3 tsp minced fresh basil juice and bread crumbs and mix 2 stalks celery, chopped • In a small saucepan, heat the chili 2 tsp salt well, forming a sticky ball. Allow 1 large potato, cubed sauce and jelly over low heat and stir 150 g frozen peas to cool slightly or store in the 1 small can diced tomatoes, with liquid until smooth. Add the “meatballs” 150 g canned artichokes, chopped refrigerator overnight. 200 g cubed seitan or and stir gently to coat. Simmer over 750 g tomato sauce • Thaw the puff pasty sheets for 30 2 Tbsp molasses low heat for 5 minutes. minutes. 2 Tbsp Dijon mustard • Cook the lasagne noodles according • Preheat the oven to 230°C. 1 420-g can kidney beans, drained Makes approximately 20 balls to the package directions. Drain and • Place one sheet of dough on a 1 420-g can navy beans, drained set aside. floured board and roll out into a Sea salt and black pepper, to taste • Preheat the oven to 200°C. large square. Spread half of the 100 g whole-wheat bread crumbs mixed • Place the tofu, sugar, soy milk, garlic mushroom mixture over half of with 3 Tbsp olive oil powder, lemon juice, basil and salt the dough, leaving a 1-inch space in a food processor or blender and along the edges. Fold the other half • Preheat the oven to 180°C. blend until smooth. Stir in the peas of the dough over the half with the Creamy Potato Salad • Heat the olive oil in a large pot over and artichokes. mushroom mixture, pressing the medium-high heat. Add the garlic, • Cover the bottom of a baking dish edges together with your fingers, 6 medium potatoes, cut into cubes onions, thyme, bay leaves, marjoram with a thin layer of the tomato then crimp with a fork to seal. Make 150 ml eggless mayonnaise and rosemary and sauté for 2 sauce, then a layer of noodles (using three slits on top, then place on an 3 Tbsp yellow mustard • Heat the oil in a large pot over minutes. about one-third of the noodles). ungreased cookie sheet and put into 2 Tbsp distilled white vinegar medium-high heat. Add the onion, • Add the wine, cover and simmer for Follow with half of the tofu filling. the refrigerator. ½ onion, chopped capsicum, celery, garlic and ginger 5 minutes. Continue in the same order, using • Prepare the other sheet of dough 2 stalks celery, chopped and sauté until soft. • Add the carrots, celery, potato half of the remaining tomato sauce in the same manner, using the Salt and pepper, to taste • Add the remaining ingredients, stir and tomatoes and simmer for 10 and noodles and all of the remaining remaining mushroom mixture. Put well and bring to a boil. Reduce the minutes. tofu filling. End with the remaining on the same or another cookie sheet • Cook the potatoes in boiling water heat, cover and let simmer, stirring • Add the seitan, molasses, mustard noodles, covered by the remaining and refrigerate for 30 minutes. for 20 minutes. Drain and let cool occasionally, until the lentils are soft and beans. Season with salt and tomato sauce. • Bake for 20 minutes, or until the completely. and the liquid is absorbed, about pepper and heat through. • Bake, covered, for 20 minutes, then dough is puffed and golden. • In a large bowl, combine the 45 minutes. • Transfer to an oiled casserole dish. uncovered for 10 to 15 minutes. potatoes with the remaining • Serve over basmati rice or with Top with the bread crumb mixture, Makes 8 to 12 servings ingredients. Refrigerate until cold. Indian bread, if desired. cover and bake for 45 minutes. Makes 6 to 8 servings Makes 4 to 6 servings Makes 6 servings Makes 4 to 6 servings Recipe photos: © Steve Lee Studios

18 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING PETA.ORG.AU. Eating for life 19 Dessert Fudge Mint Brownies Baking is easy with vegan egg replacer (available in supermarkets and health- 225 g sugar food stores). Use soy or rice milk in 170 g + 3 Tbsp vegan margarine place of cows’ milk in your favourite 256 g flour cakes and desserts. ½ tsp salt 450 ml chocolate syrup 1 tsp vanilla 125 g icing sugar 2 Tbsp green crème de menthe 175 g chocolate chips

• Preheat the oven to 180°C. • In a large bowl, using an electric mixer, cream together the sugar and 100 g of the margarine. Mix in the flour and salt, then add the chocolate syrup and vanilla and mix until thoroughly combined. • Spread into a large greased pan and bake for 30 minutes. Allow to cool Sandwiches Quick-and-Easy Snacks Pizza Toppings completely. • Mix together the icing sugar, 70 g of Sandwich fillings can be just about • Microwave tortillas and fill them Pizza toppings are limited only by your the margarine (melted and cooled) anything that you have on hand: with canned refried beans, salsa, imagination. Here are some quick ideas: and the crème de menthe. Spread • Stuff a baguette with lettuce, tomato guacamole and corn for easy burritos. • Chop up whatever veggies are on over the cooled cake. and non-dairy cheese slices. • Zap a in the microwave hand and drizzle some olive oil over • Melt together the remaining 3 Chocolate Mousse • Fill a pita with faux tuna or chicken and put it on a bun with your them. Strawberry-Mango Crisp tablespoonfuls of margarine and the salad. Try some of the mock meat favourite and toppings. • Try new ideas for toppings, like sun- chocolate chips and cool slightly. 500 g firm silken tofu sandwich fillings from Cheatin’ • Heat sliced veggie hot dogs and dried tomatoes, beans, spinach or For the Fruit Mixture: Spread over the crème de menthe 175 g dark chocolate chips, melted or Sanitarium, and mix with vegan canned vegetarian-style baked beans even corn. 250 g quartered strawberries mixture. mayonnaise and fresh salad mix in the microwave for fast “franks” • Add different sauces, like pesto or 250 g diced mango • Refrigerate until set, then cut into • In a blender, purée the tofu until or celery. and beans. red-pepper-and-garlic purée. 225 g sugar squares. Chill thoroughly again smooth. Add the melted chocolate • Make a grilled “cheese” sandwich • Make an easy pasta salad by mixing • Get creative with mock meats – top 128 g flour before serving. and blend thoroughly. Pour into with soy cheese. Add tomatoes, pesto your pizza with tempeh or veggie dessert bowls and chill for 2 hours. or olives for an added kick. versions of bacon, ham or chicken. For the Topping: Makes 6 to 8 servings • Dress up a bagel with avocado and • Try sprinkling with nutritional 128 g flour Makes 6 servings fresh salad mix. yeast flakes or soy Parmesan for a ½ cup rolled oats traditional cheesy taste. 200 g brown sugar Appetisers • For a Mexican pizza flavour, try 4 Tbsp vegan margarine refried beans, tomatoes, soy cheese Appetisers can be as simple as chips and and salsa. Try these brands of • Preheat the oven to 200°C. dip or as elegant as a vegan pâté. Here vegan cheeses: Biocheese, Cheezly, • Mix the ingredients for the fruit are some ideas for quick-and-easy hors Kingland or Sheese. mixture together in a large bowl. d’œuvres: • For a ricotta-like topping, try Spread evenly into a baking dish. Set • A platter with dolmades, stuffed crumbling tofu and mixing it with aside. olives, antipasto and crunchy lemon juice, basil, garlic powder • Mix the dry ingredients for the sliced carrots and cucumber can be and salt. topping together in a medium combined with vegan dips like pesto • Top a cooked pizza crust with bowl. Cut in the margarine until or sun-dried tomato tapenade. hummus, olive oil and chopped fresh the mixture resembles small peas. • Whip up a seven-layer Mexican dip cooked spiral pasta with chopped cucumbers, tomatoes, red onions, Spread evenly over the fruit mixture. using refried beans, black olives, broccoli, carrots, green pepper, black olives and pickled peppers. Bake for 35 to 45 minutes, or until salsa, shredded soy cheese, soy sour corn, red onion and your favourite • Make a sweet pizza by brushing bubbly. Serve warm with non-dairy cream, sliced spring onions and vinaigrette. melted margarine over pizza dough ice cream. jalapeños. and sprinkling with sugar and cinnamon. Add chopped walnuts,

Recipe photos: © Steve Lee Studios Makes 6 servings if desired.

20 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 21 Online Resources HappyCow.net Resources Features a global, searchable guide to vegan Rural and regional shoppers, we hear your and vegetarian restaurants and health-food cry, “What about me?” Don’t worry: the stores as well as nutrition and health tips, online stores listed below will ship to you, vegan recipes, info on raw foods, resources no problem. Vegan: the New Ethics of Eating When You’re for travellers and more Australian Shopping and By Erik Marcus Resource Sites PCRM.org A wonderful introduction to going vegan Website of the Physicians Committee for that covers health, the environment and CrueltyFreeShop.com.au Responsible Medicine, which advocates animal welfare An all-vegan shop offering an excellent plant-based nutrition for better health Away From Home Cookbooks range of faux meats, dairy-free products, Now Vegan! cosmetics, cleaning products, vegan peta2.com Restaurant options for vegan and vegetarian diners keep getting better and better. Whether By cookbooks and more The website for PETA US’ youth outreach you’re a fast-food fan or a gourmet connoisseur, HappyCow.net and VegDining.com will help division and a resource for people aged The first cookbook by prominent animal steer you to great choices. Also be sure to check out the Australian and New Zealand sites GreenEdgeOnline.com.au 13 to 24 who want to learn more about rights activist, actor and vegan Lynda Online ordering from a vegan supermarket animal rights Stoner, with a variety of recipes for listed on the next page. Here are a few more tips: offering organic, fair-trade and vegan mouthwatering, home-cooked meals goodies galore Books The Food Revolution The Conscious Cook: Delicious Meatless Vegetables and nuts: © Tatyana Vychegzhanina/Dreamstime.com and nuts: © Tatyana Vegetables Most pizza restaurants serve at least one veggie option – just ask them to hold the GreenGourmet.com.au By Recipes That Will Change the Way You Eat cheese. Try vegetarian subs at Subway Online ordering for Green Gourmet An eye-opening By Tal Ronnen and look out for Grill’d, Urban Burger, restaurant dishes, yum cha selections, look at the meat A breakthrough in vegan cuisine that BurgerFuel or Lord of the Fries takeaways homemade sauces and vegetarian industry’s impact shows readers how easy it is to make truly – all have vegan burger options. Most mock meats on human health, satisfying and delicious meals without meat towns have a Chinese, Thai or Indian animals and the and dairy products VeganAustralia.org.au restaurant or falafel stand which can planet A comprehensive vegan resource, with : A Simple Guide to easily cater to hungry vegetarians. Surf links to restaurant guides and recipes and Food for Life: How Feeling Great, Losing Weight, and the websites on the next page to find a list of vegetarian- and animal rights- the New Four Food Saving the Planet vegetarian-friendly restaurants in your related events Groups Can Save Your Life By Alicia Silverstone destination town or city before your By Neal Barnard, MD A step-by-step plan that sets readers on the next trip. VeganOnline.com.au Reveals how healthy vegan eating sharply path to a cruelty-free diet, with striking full- An Adelaide-based online shop offering decreases the risk of many diseases, citing colour photographs and more than 100 of both old favourites and the best new Fire Up the BBQ overwhelming medical evidence Alicia’s favourite recipes Don’t miss out on that great social event, vegan products the backyard barbecue, just because Eating Animals in the VeganPerfection.com.au you’re not eating meat. There are lots of By Jonathan Safran Kitch A one-stop online shop offering a wide An easy way to try new foods is to go special requests, and you’ll be surprised great vegan burgers, “chicken” patties Foer By Rory Freedman and range of vegan products, including a to restaurants that offer a variety of at the creativity of some chefs. and other mock meats that really do An eloquently written Kim Barnouin great selection from mainland Europe vegetarian meals. Eating Chinese? Try taste fantastic straight from the backyard account of one Vegan recipes to and the US the tofu or vegetable dishes, or ask If you’re attending a catered affair, ask the barbie. Cut firm tofu into strips or slabs, man’s struggle to satisfy every craving, for vegetable fried rice (without eggs) host or caterer ahead of time if vegetarian marinate in , garlic, ginger and New Zealand Shopping and understand factory brought to you by 1 – most catering the pair behind and garlic eggplant. Having Lebanese? options3 will be served whatever else grabs your fancy, then Resource Sites farming and his Order hummus, tabouleh, falafel, companies are accustomed to serving simply barbecue as you would meat. To decision to stop the super-popular stuffed vine leaves and pita bread. In vegetarian diners. get tofu extra “meaty”, drain and freeze VegSoc.org.nz eating animals Skinny Bitch series Indian restaurants, you’ll find fabulous it, then thaw it out and wring out any Info on everything from vegetarian

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