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Guide to Plant-Based Meals

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Guide to Plant-Based Meals The guide to plant-based meals Eating for a better world One meal at a time Recipes for every taste Sweet or spicy, foreign or familiar Flex appeal Easy steps, simple swaps humanesociety.org/meatfree | 1 Standing up for the planet, better health and animals, one bite at a time. Thanks for your interest in the HSUS’ Food Service Professional’s Guide to Plant-Based Meals. There are so many reasons millions of people are choosing to eat more plant-based meals. Some do it for their health. Others do it for the health of the planet. And many do it to help ani- mals. Meatless eating is gaining in popularity, with 133 mil- lion Americans eating vegetarian meals at least once a week. Popular programs like Meatless Monday and Lean and Green Day have helped institutions provide and market meatless options to their guests with great success. And countless others are finding innovative ways to keep up with this grow- ing market opportunity. Adding more plant-based meals to your menus keeps guests seeking healthier options coming back, demonstrates your organization’s commitment to sustainability and adds value and variety to your food service offerings. In this guide, you’ll learn why eating plant-strong is sweep- ing the nation, what to serve and how to promote these op- tions. It need not be an all-or-nothing endeavor. Go at your own pace and do what works best for your institution. No matter your reason for helping your guests choose meatless options, feel good about your decision knowing that you’re making a positive difference in the world. The HSUS stands behind you, ready to assist. Karla Dumas, RDN, LDN Senior Manager, Farm Animal Protection The Humane Society of the United States [email protected] Eating for a better world Factory farm survivors reveal the faces behind our food A PIG. A HEN. A BULL. Just three among the 9 billion land animals who suffer each year on U.S. factory farms. All were nameless “production units” bound for slaughter—until they escaped and came into their own. SOME PIG The pig was headed to her death in a two-level truck crammed with hundreds of animals. Fresh from several months of “finishing,” when young pigs are packed in pens and fed as much as they can eat, she weighed 220 pounds— stocky and thick-legged. A tattoo over her rib cage identified her as one of more than 1,000 animals raised on an Ohio factory farm, the offspring of a sow kept tightly confined in a gestation crate—a mother the pig had known only during the few weeks she was allowed to nurse. The young pig’s existence might have ended as an entry on a company ledger. Except that she tumbled out of the truck and onto the pavement. When volunteers from Happy Trails Farm Animal Sanctuary came to her aid, she got a name— Scarlett—along with the recognition that she was more than Adopted by Happy Trails employee Olivia Schlosser- bacon. Hogue, Scarlett became a mother to three smaller rescued pigs. And when the neighbor’s 3-year-old boy visited, she watched over him too, making sure he was all right if he fell. Every morning, she has a special greeting for Schlosser- Hogue and her husband, pushing her nose close to their faces and making a loud huffing sound pigs reserve for indi- viduals above them in the social hierarchy. In winter, she lies in the straw, waiting for people to join her there. “There’s something really calming about her,” says Schlosser-Hogue. “She has always been the sweetest pig ever.” THE HIGH-FLYING HEN The hen’s chance came as she listened to the panicked up- roar of 80,000 birds housed five to a cage in a California warehouse. At one end of the building, workers were ripping hens from cages to send them to slaughter because the prop- erty on which the farm operated was being sold. Torn from the wire mesh, some lost wings and some lost feet. At the other end of the building, rescuers from a nearby farm ani- mal sanctuary were gently lifting 2,000 chickens from their cages. The 1½-year-old hen, who was past peak egg produc- tion age and would normally have been killed for low-grade meat, fell among the fortunate. COVER: MEREDITH LEE/THE HSUS. OPPOSITE PAGE: KATHERINE DUMAS. THIS PAGE, FROM TOP: OLIVIA SCHLOSSER-HOGUE; MARJI BEACH TOP: OLIVIA SCHLOSSER-HOGUE; FROM THIS PAGE, DUMAS. MEREDITH LEE/THE KATHERINE COVER: OPPOSITE PAGE: HSUS. Named Sarah, she was placed in a flock of 50 rescued your leg in greeting. We call him and he comes. We don’t birds at Animal Place sanctuary. For the first time, she could even have to corral him.” revel in sunshine and grass. After living in a cramped cage, it Before, the bull was kept penned indoors. Now he runs took Sarah a few moments to realize she could walk. Then, around outside in a large field, kicking up his legs. “she would stand up and fluff up her feathers and run as fast “You look into any farm and there are thousands of ani- as she could and take to the air,” recalls education manager mals,” says Coston. “But if you pull any one of those animals Marji Beach. “She got the other birds doing it.” When her at- out, they are who they are.” rophied muscles recovered, Sarah roosted on the top perch. THE EBULLIENT BULL The bull made his break when a semitrailer hauling 34 cattle on an Indiana interstate slammed into another truck and burst into flames. Fifteen surviving cattle were rounded up. But the bull, though severely burned, refused to be recap- tured. The 2-year-old Holstein led police and others on a 12-hour chase before being taken to the local animal shelter. Jay ended up at Farm Sanctuary in New York. When he arrived, staff removed his rope and halter. He wasn’t yet fully recovered, but he could move about in his spacious stall and touch noses with other cattle. “Giving him that freedom really sealed the deal,” says Farm Sanctuary’s Susie Coston. “He’s blossomed. He licks DOWN THE DRAIN: According to the Environmental Protection Agency, water quality concerns are most pro- Choose meat-free nounced in areas of intensive crop cultivation and concen- Large-scale animal agribusiness causes trated farm animal production facilities. Animal agribusiness widespread suffering, but the consequenc- also consumes enormous amounts of water: A pound of pro- cessed animal protein requires up to 26 times more water to es don’t end there. Here are even more produce than a pound of soy protein. reasons to reduce or eliminate animal PUBLIC HEALTH PERILS: Farm animal waste has caused products from our diets: outbreaks of E. coli, salmonella and other pathogens that contaminate food and drinking water. Studies have also GREENHOUSE GAS EXPLOSION: Many aspects of the found that people who live near factory farms dispropor- meat, egg and dairy industries—not just the raising of ani- tionately suffer from excessive coughing, diarrhea, burning mals, but feed crop production, deforestation, energy use eyes, headaches, nausea and respiratory problems. and transportation of animals and animal products—play a prominent role in climate change and are a leading green- ANTIBIOTIC RESISTANCE: To keep animals alive in over- house gas emitter. crowded, unsanitary and stressful living conditions, factory farms use massive amounts of antibiotics—many of the same TOXIC WASTE: Animals confined in U.S. factory farms pro- drugs used in human and veterinary medicine. Antibiotics duce three times more waste than the entire U.S. population. and antibiotic-resistant bacteria can be found in the air, This manure can contaminate water supplies and emit harm- groundwater and soil around farms and may contaminate DUMAS KATIE OPPOSITE PAGE: SANCTUARY. FARM THIS PAGE: ful gases such as hydrogen sulfide, ammonia and methane. meat, eggs and dairy products. 2 | Guide to Plant-Based Meals Karla's corner Health benefits of vegetarian foods By Karla Dumas, RD Powering up with plant-strong foods PLANT-BASED FOODS ARE FULL OF IMPORTANT NUTRIENTS: IRON: Green, leafy vegetables; grains (rice, oats, en- riched cereals); soy products (soy milk, tempeh); nuts and dried fruits are all good sources of iron. CALCIUM: Plant-based sources include fortified dairy- free milks (such as soy, rice and almond) and orange juice, greens, beans, nuts and seeds. Fortified dairy-free milks typically contain the same amount of calcium as dairy, but none of the saturated fat, cholesterol or lac- tose, and are a better source of iron. OMEGA-3S: Flaxseeds, walnuts and algae oil DHA supplements are healthy sources of omega-3 fatty ac- ids, without the toxins (such as mercury) found in fish oil supplements. PROTEIN: Beans, nuts, seeds, soy products and whole grains are excellent cholesterol-free protein sources. They also contain fiber, folate and health-promoting WHAT DOES A HEALTH-PROMOTING, BALANCED phytonutrients. MEAL PATTERN LOOK LIKE? According to nutrition and health experts, it’s full of plant-based foods like beans, nuts, fruits, vegetables and whole grains with little to no Enjoying more meat-free meals, no matter your age, saturated animal fat or cholesterol (which is solely found can lead to significant health benefits. People who eat in animal products). Unfortunately, the Standard American more plant-based meals consume more nutrients, such as Diet does not typically reflect these recommendations. vitamins A and C, folate, fiber and iron, and they have a higher Most Americans don’t eat the recommended daily servings intake of fruits and vegetables, which most Americans lack, of fruits and vegetables, and four of the leading causes of according to the latest version of the Dietary Guidelines for preventable death—heart disease, certain cancers, stroke Americans.
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