The Peace Advocacy Network

STARTERVEGAN GUIDE © 2018 Peace Advocacy Network

Let us help you ! noun: 1. a person who does not eat or use animal products. adjective: veg an 1. using or containing no animal product. •[vee-guhn]

What is it all about? Most of the time, it’s easy. And when it’s not… we are here to help. Really! Real, live vegan volunteers who are happy to answer your questions and give you advice tailored Being vegan is about to your specific situation. Our primary way of helping We not using or killing non- people go vegan is through our free PAN Vegan Pledge human animals for human programs, will which each consist of a 30-day course with 5 help purposes. A vegan does in-person weekly meetings to teach you the basics and a you! FOR YOUR HEALTH not eat, wear, or use animals mentor to give you an instant vegan friend who will help or animal products. Going you with the transition. For people wanting to go vegan vegan shows your respect who can’t join one of our programs, you can reach out to us for animals and for the at [email protected]. environment and its human and non-human residents.

FOR THE ENVIRONMENT Most people were not born vegan. Each of Indraloka @indralokaAS Animal Sanctuary How do us at Peace Advocacy Network looked at our people own animal use and decided that it was do it? unnecessary and therefore unethical. We have taken our experiences and are sharing our most helpful tips with you.

Just Remember... Be positive! You’re doing something great by living your val- ues. You won’t be perfect and you should forgive yourself when you make mistakes. You’ve got this! FOR THE ANIMALS. PEACE ADVOCACY NETWORK Tips to Don’t forget the basics. IS IT VEGAN? You can never go wrong Here are few common vegan and non-vegan ingredients, de-mystified with , , nuts, seeds, , and Shop seitan. Carrageenan Shellac / Nutritional Learn to read ingredients Confectioner s Yeast over time. Many products are derived from ’ (quite helpfully) marked as vegan seaweed and Glaze a vegan staple, right on the packaging so you can skip used as a “nooch” is found ingredient reading. For those that are not, we can help you with an ingredient thickener in derived from in many vegan list that will tell you whether some of the trickier ones are vegan. non-dairy milks the lac bug, and foods that have a Check out the smartphone app “Is It Vegan?” and some vegan sometimes found cheesy flavor. cheeses. in candies. Don’t shop hungry! Tips to Gelatin Tallow Be patient with yourself if dishes don’t always turn out the way you expected. a gelling animal fat agent derived found in Google it! Cook Run an online search using the words “vegan recipe” and the from animal some soaps ingredients you would like to include. bones. and candles.

Try something new! Borrow some vegan cookbooks from the library or ask in local groups if anyone has vegan cookbooks to lend or give. Use some of our tried- Rennet Whey Riboflavin and-true recipes at the end of this guide. enzymes from a dairy product a B vitamin sei-tan [sey-tan] the stomachs of derived during commonly found noun: a chewy, neutral-flavored, protein-rich food made ruminant animals, the curdling in enriched of , used as a meat substitute in vegan and vegetarian dishes. often found in stage for cheese, flours, pastas or cheeses. may be found breads. tem-peh [tem-pey] noun: a fermented soybean cake high in protein. in baked items or nonvegan tofu [toh-foo] noun: a soft, bland, white cheeselike food, high in protein powders protein content, made from curdled soybean milk used in and bars. Asian, vegan and vegetarian cookery.

PEACE ADVOCACY NETWORK PEACE ADVOCACYNETWORK.ORG How to handle Tips on Social & Business Be Prepared! Do a little bit of research beforehand about what your Situations dining options will be. You might be going to a destination or Travel passing through a city that has an amazing vegan restaurant, like Vedge in Philadelphia.

Roadtrip? Dining at a new restaurant? Pack a cooler with some of your favorite foods and bring If you’re having a meal in a restaurant that doesn’t nonperishable/shelf-stable foods. The website happycow. appear to have vegan options, talk with the restaurant com and the Happy Cow smartphone app can help ahead of time and ask them what they can do for you you find the best vegan and vegan-friendly restaurants that’s vegan. and stores in any area.

Invited to a dinner party? Talk with the host beforehand. Check with the locals! If appropriate, offer to bring a vegan dish. Many cities across the country have a Facebook group for vegans local to that area (eg, “Vegan City Attending a wedding? - Philadelphia” or “Vegans and Vegetarians of Cleve- Check in with the couple and see what land”). Join those groups and ask for vegan restau- their caterer/venue can do. If you feel rant recommendations. comfortable, you can offer to speak directly with the caterer or venue yourself. Don’t count out chain restaurants! Many airports and rest stops have vegan For holiday meals, you could host the meal options, and some fast food chains like or bring a couple of dishes to share. Many hosts are Snack Attack! Chipotle™, Qdoba™, Baja Fresh™, Taco willing to adjust their recipes to make them vegan if you Keeps snacks Bell™, and Moe’s™ have vegan options talk with them ahead of time. handy like trail when you’re on the go. Some chains (like Olive Garden™) even list ingredients to Sharing is caring! mix, popcorn, dehydrated fruit help you determine what menu options At the office,consider bringing an occasional vegan are vegan. dessert to share. It’s a great way to introduce your and chips to help coworkers to your . Check if the caterer of curb your hunger Step outside the box! on-the-go. office meetings can do a vegan meal for you, or bring Ethnic foods like Indian, Thai, Chinese, your own lunch to office meetings. Mexican, Ethiopian and Middle Eastern very often have delicious vegan options. Always be gracious and considerate, of course.

PEACE ADVOCACY NETWORK PEACE ADVOCACYNETWORK.ORG Animal Exploitation YOUR DOLLARS Approximately 10 billion domesticated animals and even more aquatic animals are used for food each year in the US alone. Millions more MAKE A DIFFERENCE are used each year for their fur, silk, wool, feathers, skin (leather), tusks and horns. Vegan Fashion Vegans do not wear leather, wool, silk, or down. Be fashionable with All of these animals, whether used for dairy, eggs, flesh, or clothing products, cotton, hemp, bamboo, rayon, linen, and synthetic fibers. meet with the same fate in the end: a death at the hands of humans. Vegan Skincare & Cosmetics These animals are all forced to live their short lives at the mercy of humans Vegan skincare and cosmetics are widespread. Vegan products avoid whose main concern is profit. This is even true of animals who are raised animal testing and will not contain tallow, dairy, or beeswax. Many on organic, free range or cage-free farms. products are labeled vegan for your convenience.

“Humane” Animal Products? Household Products THE KEY TO Vegan household products will CRUELTY FREE The use of the term “humane” tricks people into believing similarly avoid animal testing. These helpful icons will ensure your future purchases are vegan-friendly. that there is a respectful, kind or humane way to use and You’re more likely to find vegan kill animals. Most of the products labeled humane are household products among barely different than their unlabeled counterparts. Even in the natural and eco-friendly The Universal vegan logos for food, the best circumstances, the animals are always at the mercy household cleaners. skincare and beyond! of their owners and the animals’ needs will always take a back seat to the industry’s need to make a profit. IT’S MADE FROM WHAT?! Even on humane dairy farms, cows must be impregnated to • SILK produce milk (for her calf). Forcible and repeated impregnation The protein fiber of silk is is an industry standard even on “organic”, “humane”, “free range” and composed mainly of fibroin and Animal free testing icons can be “family farms”. Male calves are of no interest to dairy farmers and are is produced by certain insect found on tons of skincare and therefore quickly taken from their mothers and sold to produce veal larvae to form cocoons household products. and leather. • WOOL / CASHMERE Most “cage-free” hens are never allowed outside and instead live confined Wool or Cashmere fiber is inside barns (instead of cages) with thousands of other hens. Their beaks obtained from cashmere goats are painfully burned off. Male chicks who hatch are not useful to the and other types of goats. For shoes, look for these symbols industry (they cannot lay eggs and they haven’t been bred for their flesh), • LEATHER indicating man-made materials and textiles fabrics. so they are suffocated, ground up, or tossed into the trash. Real leather is made from animal skin, and more commonly cow All of these animals are killed when they are no longer productive for the hide, although goat, buffalo and purposes of the “humane” farmers. exotic leathers such as snake and alligator are also used. What about this seems humane to you?

PEACE ADVOCACY NETWORK PEACE ADVOCACYNETWORK.ORG Potatoes THE 1 lb 119 gal How many ENVIRONMENT Soybeans 216 gal gallons of water does Chicken 468 gal GLOBAL WARMING & it take to ENERGY USE Pork 576 gal make our On most farms, animal manure and Gallon of Milk 880 gal food? urine are stored in massive waste lagoons that emit toxic gases such as ammonia and Beef 1799 gal methane. These gases make humans and 0 100 250 500 750 1000 1250 1500 1750 2000 animals in surrounding areas sick. Methane is a potent greenhouse gas, trapping approximately 30 times more heat in the atmosphere than carbon dioxide. It requires 2 to 10 times more energy to produce animal products than it does to produce the Veganism Promotes Social Justice same number of calories from plant foods. Animal agriculture industries are a threat to vulnerable humans in multiple ways:

OCEANS & FISHERIES natural habitats. In many states, While 800 million people on the planet starve, the bulk of corn and soy Human consumption of fish is grazing of cows and sheep has grown in the world is being fed to animals used for food. destroying ocean life. Common destroyed native grasses, causing fishing methods such as trawling soil erosion and lowering stream Using animals for food is a major contributor to global warming, which (dragging huge nets across the beds. causes droughts, floods, extreme temperatures and other environmental disasters. These disasters have the potential to devastate billions of human ocean floor to collect shrimp), WATER ISSUES lives, according to the UN. long-line fishing, and fish farming About 75% of all water quality destroy endangered species issues in the US are caused by Routine antibiotic use in animal agriculture leads to the proliferation of as well as the fish they are animal farming. Manure and drug-resistant infections. These infections kill about 70,000 humans per intended to catch. The urine waste lagoons often year in the US alone. world’s oceans are being Animal break, leak, or overflow, depleted of fish at farming is a Employees in slaughterhouse and other animal farming operations are sending dangerous germs, alarmingly rapid rates. leading cause of often immigrants, minorities, and economically vulnerable people. These global warming. pollution and drug- workers are subjected to deplorable conditions, including filth from the LAND USE & resistant bacteria into animals’ bodies, long hours, and line speeds that lead to worker injuries. HABITAT DESTRUCTION water supplies. Water use for production of animal A Human Rights Watch report details common incidents of injury and Pastures used for animal agriculture products is vastly greater than for deaths resulting from the common conditions in the meatpacking and use more than 30% of the Earth’s plant foods.  poultry industry. Horrific deaths noted from OSHA documents include a entire land surface. Animal farms worker’s death when a “hog-splitting saw” was activated, a worker being destroy woodlands and other pulled into a conveyor and crushed, and workers losing legs or hands while performing cleaning tasks. PEACE ADVOCACY NETWORK PEACE ADVOCACYNETWORK.ORG NUTRITION Instead of animals’ flesh Try these instead of cow’s milk in a nutshell Beyond Meat™ Almond Breeze™ ™ Pacific™ Field Roast various plant milks Where do we get our protein? ™ It is suggested to vary sources of protein in your daily diet to Gardein Silk™ adequately meet your protein needs. Consider eating beans, Lightlife™ various plant milks , tofu, tempeh, soybeans, nuts, seeds, seitan, and . Do you So Delicious™ know how much protein you need? A 140 pound woman needs 50- coconut and almond milks 65g of protein per day and a 180 pound man needs 65-86g of protein per day. Westsoy™ Concerned about calcium? Try tofu, leafy greens, sesame seeds, dried figs and fortified non-dairy milks. OUR

Iron sources include bran flakes, cream of wheat, oatmeal, kombu, FAVORITE prunes, lentils, soybeans, cashews, molasses, dark chocolate. PRODUCTS Vitamin C increases iron absorption. Vegan products have proliferated in the market, especially over the last decade. Vitamin B12 traditionally comes from bacteria. While vegans aren’t More people are seeking vegan foods and the only ones who need to worry we are seeing new vegan foods regularly. about B12, vegans must take a B12 Don’t forget your vegetables, , supplement. Some foods, like plant beans, tofu, and tempeh, but milks, are fortified with Vitamin B12. If check out some of these FACTS! relying on fortified foods, it’s better to awesome brands and have at least two fortified sources. The Academy of Nutrition Give these non-dairy products: and Dietetics states that a Omega-3s can be obtained yogurts a whirl: well-planned vegan diet is from algae, sea vegetables, Daiya™ safe for all stages of the oils, walnuts, flax seeds, And these non-dairy cheeses: ™ human lifecycle, including cooked soybeans, soy nuts, Forager firm tofu, and tempeh. Chao pregnancy, lactation, Silk™ by Field Roast™ infancy, childhood, and Vitamin D is naturally synthe- ™ Daiya™ adolescence, as well as for sized by the skin with sun ex- So Delicious ™ athletes. posure, but be sure to avoid Stonyfield™ Follow Your Heart sunburn. Vegan foods such as Vegans have lower rates non-dairy milks are often forti- Most brands offer Miyoko’s Creamery™ of heart disease, type 2 Soy, Cashew & Coconut yogurt varitions fied, and vegan vitamin D supplements ™ diabetes, certain types of are available, including vegan vitamin D3. Violife cancer, and obesity. Many grocery stores will allow you to return a product you don’t PRO like. So if you’re on the fence about trying something new, TIP! ask about the store’s return policy!

PEACE ADVOCACY NETWORK PEACE ADVOCACYNETWORK.ORG Get Cooking with these Lo Mien Ingredients: Easy Peasy Vegan Recipes ☐ ½ stir fry rice noodles, or Explore brand ☐ ½ head broccoli, chopped into small edamame pasta florets Basic Vanilla Overnight Chia Pudding ☐ ¼ cup Braggs liquid aminos ☐ 2 cloves garlic Splash of rice vinegar ☐ 5 spears asparagus, cut into 1” pieces ☐ 1 tsp ‘bee free honey’ or agave ☐ Crushed red pepper to taste Ingredients: ☐ 1 tbsp sesame oil ☐ Ginger powder to taste ☐ 3 tbsp Chia Seeds ☐ 1 cup Dairy Free Milk ☐ 1 small zucchini, chopped ☐ Cayenne pepper to taste ☐ 1-2 tbsp Oats ☐ 1 tsp Vanilla Extract ☐ 2 large carrots, chopped ☐ Sesame seeds to taste ☐ 15-20 drops Liquid Stevia, Optional: sprinkle of cinnamon or 1 Tbsp Agave Directions: 1. Cook pasta according to instructions, when done run Directions: cold water over it to keep it from overcooking - cook oil 1. Combine all ingredients in a bowl, mix well. in a wok or large skillet over medium heat. - add garlic, 2. Cover and refrigerate overnight, or for at least 3 hours. cook for 1-2 min 3. Top with nuts, seeds, or fruit and DIG IN! 2. Add carrots, cook for 5 minutes, then put in Variations: asparagus and broccoli - add honey, braggs, rice vinegar, For chocolate: add 1 tbsp cocoa powder and spices and mix thoroughly For vanilla latte: instead of 1 cup milk, use 2/3 cup non 3. When vegetables are soft, add in zucchini dairy milk, and 1/3 cup cold coffee (great way to use 4. Stir cooked edamame pasta into the mixture, and cook leftovers from the coffee pot!) for 3-5 more minutes 5. Top with sesame seeds and DEVOUR!

Crispy Baked Chzy Tofu aka Vegan Mozz Vegan BLT with Avocado Ingredients: Directions: Ingredients: Directions: ☐ 1 block extra firm tofu, pressed 1. Preheat oven to 400, and cover a baking sheet ☐ 2 slices of your favorite 1. Cook vegan bacon according to individual ☐ , to taste with parchment paper. Cut tofu in rectangle bread instructions. ☐ Salt & Pepper, to taste shaped blocks (see photo). 2. ☐ ½ avocado, mashed 2. In a toaster oven, toast the bread topped with Pour a generous amount of nutritional yeast in ☐ Slices of fresh raw Roma . a bowl. Add salt & pepper and combine with nutritional yeast. 3. tomatoes 3. Meanwhile, cut avocado, and mash until it forms Using your hands, coat all sides of the tofu blocks in the yeast ☐ Vegan mayo a spread. mixture and place on baking sheet. 4. ☐ Spinach 4. Wash and slice tomatoes, and wash spinach. Bake tofu for approximately 30 minutes, or until crispy. 5. ☐ Meltable vegan cheese 5. Prepare sandwich, and EAT UP! Serve on salad, or by themselves with salsa or warmed ☐ Your favorite vegan bacon marinara sauce and CHOW DOWN!

Recipes and photos courtesy of vegan transition coach, Emilie Leyes. Fluffy Chickpea Flour Pancakes

Ingredients: Directions: ☐ ½ cup chickpea flour 1. In a bowl, combine all dry ingredients. Slowly add ☐ ¼ tsp salt the water and mix until it becomes a pourable batter ☐ 1½ tsp baking powder consistency. 2. Add stevia, vanilla & cinnamon. ☐ sprinkle of cinnamon to taste 3. Heat up a large pan on medium heat, with and ☐ ¼ cup 1½ tbsp water approximately 1 Tbsp of Earth Balance buttery spread. ☐ 15 drops of liquid stevia Make sure the butter and pan get really hot, and ☐ ¼ tsp vanilla extract be sure the butter covers the entire pan. Test out a ☐ 1 tbsp vegan butter, for cooking little drop of batter: if it sizzles, you’re ready to cook your pancakes! 5. Using a 1/4 cup measuring cup, pour batter onto the hot pan. This batch should make 3 small pancakes, and they fit nicely in a large pan. TIP: Once pancakes are on the pan, do not flip too early! Wait a few minutes, and once the spatula slides easily under the pancake, flip and let sit for another few minutes. 6. Cook to desired crispiness, serve with berries, chocolate chips, or some more earth balance on top, and ENJOY!