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Everything you need to eat right for your health, for animals and for the Earth

Eating for life 3

Peta VSK Australian 12-12 (14016).indd 3 12/03/2013 09:14 Congratulations!

By opening this guide, you’ve just taken the fi rst exciting step towards one of the best choices that you can make for yourself, animals and the planet. The pages that follow are packed with important information, easy tips and scrumptious recipes to help you establish eating habits and : © Tatyana and vegetables: © Tatyana Fruits Vychegzhanina/Dreamstime.com that you’ll feel great about. It’s easy to live and let live, and this guide will show you how.

• Carl Lewis, Vegetarian Athletes “Olympian of the Century”, Why are vegetarian athletes always at the top of their game? One reason is Olympic medallist in track that foods provide athletes with all the nutrients that they need to stay • Greg Chappell, healthy, competitive and strong – minus the saturated , cholesterol and other cricket legend contaminants found in and products that could slow them down. Carl Lewis, perhaps the greatest Olympic athlete ever, says, “[M]y best year of track • Dave Rastovich, competition was the fi rst year I ate a vegan diet”. © Kevin Lynch surfi ng sensation

• Amanda Beard, Local vegetarian champions include Greg Chappell, Robert de Castella, Ruth seven-time Olympic medallist Heidrich (New Zealand Ironman title winner) and surfer Dave Rastovich. in swimming World-class mixed martial arts athletes – including Jake Shields, Nate and Nick Diaz and Mac Danzig – • , also stay strong while avoiding animal products. endurance athlete and Ironman Vegetarians receive optimal nutrition from plant • Chris Evert, foods and weigh less, on average, than meat-eaters. tennis champion They also have better cardiovascular health and more © Starmaxinc.com • Robert de Castella, stamina. All these things help athletes perform at their marathon runner peak potential. Physician and author Dr Neal Barnard explains that “a healthy vegan diet gives important • Jake Shields, advantages over a meaty diet, which is why many mixed martial arts champion Olympic and professional athletes are vegetarians”. • Peter Siddle, A study involving Institute of Sport fast bowler found that “many successful endurance athletes are vegetarians”. © Phakimata/Dreamstime.com © Brendan Brazier

Paul McCartney Abbie James Cameron “I am a vegetarian Cornish “It’s not a requirement to eat animals, because I realise that “I was we just choose to do it, so it becomes even little chickens really a moral choice and one suffer pain and fear, puzzled by that is having a huge experience a range of the idea that impact on the feelings and emotions, people could planet, using up and are as intelligent feel compassion resources and as mammals, including for a dolphin but, at the same time, they destroying the dogs, cats and even were quite prepared to eat a cow or a pig. biosphere.” some primates.” It was confusing because I thought of all animals as equal.”

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

Peta VSK Australian 12-12 (14016).indd 4 12/03/2013 09:14 Alec Baldwin Natalie Tobey Maguire “Every time we sit Portman “I just never really down to eat, we “I am a very liked meat. I had make a choice: Please strict vegetarian. a really tough choose . … I just really, really time even eating Do it for … animals. Do it love animals and I act chicken. I would for the environment, and on my values. … I am really start imagining do it for your health.” against cruelty [to] animals.” what I was eating and the life of the Bill Clinton Russell Brand animals and all “I like the vegetables, the fruits, the “I became that kind of stuff.” beans, the stuff I eat now. … All my vegetarian blood tests are good, at 14. … Isabel Lucas 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 not, more energy.” about well for my body, and I animals.” also feel more in tune.”

Missy Higgins Stella McCartney “I looked into the “It is wrong to eat dead ethical side of animals on many levels: [eating meat] even it is destructive for the more and I realized environment, it is not that I really just ethical, it has been didn’t approve of proven to be damaging to the way animals are your health,and, spiritually, treated in factory farms.” you should love and live with your fellow creatures, not kill them!” Chris Lilley “Even at the young age of 5, I knew that it was Hugo Weaving wrong to eat animals. “Both my children Pamela Anderson So I went vegetarian are vegetarians. … “Chickens, pigs and other animals? – it’s about the only The more I started They are interesting individuals with politically correct thing thinking about it, personalities and intelligence. What I’ve ever done!” the more I thought people need to understand is that my son’s natural, if they’re , they are childish reaction promoting .” Bryan Adams 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 Anne Hathaway Xavier Rudd way of the path I am [on] now, which is “I was sent a copy “When I realised how animals have to a complete vegan.” of Jonathan Safran suffer in the , I decided Foer’s Eating never to eat meat again. The industry’s Animals. I read it and anonymity and the treatment of animals that was it for me in as worthless beings used only for terms of being able production really to eat fish … I just annoyed me.” can’t support the way fish are farmed and caught.” Celebrity photos: © Starmaxinc.com, except Missy Higgins Splash News, Xavier Rudd Celebrity © 2007 MPL Chris Lilley © Flash Studio/Shutterstock.com and Paul McCartney James Looker, Ltd/Max Vadukul Communications

FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 3

Peta VSK Australian 12-12 (14016).indd 5 12/03/2013 09:15 Eating for Life

Leading health experts agree that a vegetarian diet provides optimal nutrition for both children and adults. The Australian Medical Association warns of the health risks of meat-heavy diets. Nutrition says, “There is a substantial body of evidence supporting the belief that

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”.

Vegetable Spring Rolls According to Dr T Colin Campbell, nutritional researcher at Cornell University and director of the largest epidemiological study in history, “[T]he vast majority … of all cancers, cardiovascular diseases and other forms of degenerative illness can be prevented … simply by adopting a plant-based diet”.

The Victorian Government’s Better Health Channel reports, “A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including obesity, coronary artery disease, hypertension (high blood pressure), diabetes [and] some types of cancer. Vegetarians and vegans also have lower rates of illness and death from a number of degenerative diseases”.

Scientists have found that vegetarians have stronger immune systems than What About Protein, Iron and ? meat-eaters; this means that they are less According to medical authorities, you need from the plant world – broccoli, susceptible to everyday illnesses like the vegetarians get plenty of protein without beans, many leafy green vegetables, flu. Vegetarians are also far less likely to having to pay particular attention to their almonds, , , calcium-fortified be overweight. diets. Healthy vegetarian protein sources orange juice, soy yoghurt, figs, almond include whole , oats, beans, peanut and are all great sources. Meat, dairy products and eggs are butter, brown rice, peas, lentils, tofu, soy completely devoid of fibre and complex milk, nuts, seeds, mushrooms and mock Fifty years ago, most people got their , the nutrients that we’re , such as vegetarian hot dogs and vitamin B12 from bacteria in their water or supposed to consume more of for good burgers. By contrast, consuming too much on fruits and vegetables. Now that water health. They’re also loaded with saturated animal protein has been scientifically is purified and produce is so clean, good fat and cholesterol, which can make us linked to osteoporosis. According to a sources of B12 include fortified foods, such overweight and tired in the short term US Department of Agriculture report, as and soy milk, as well and lead to clogged arteries and heart vegetarian women have stronger bones as vitamin supplements. In fact, the B12 attacks in the long term. than women who eat meat. in supplement form and fortified foods is actually much easier to absorb than that You can get all the calcium and iron that found in animal products. Recipe photos: © Steve Lee Studios

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

Peta VSK Australian 12-12 (14016).indd 6 12/03/2013 09:15 Roasted Red Pepper Hummus Q & A Ask the Experts “What do you think of ‘low- carb’, meat-based diets?”

I call them “the ‘make yourself sick’ diets” because they cause the body to go into ketosis – a state that occurs when we are seriously ill. I also use that designation because the very foods recommended – meat, chicken, bacon, eggs and cheeses – are the foods the [American] 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 diet with fruits and vegetables and a bit of exercise. Dr John McDougall, medical director of the McDougall Program Q & A Ask the Experts Savoury Faux-Chicken Pot Pie “Isn’t fi sh a health food?”

Anyone who eats fi sh for health reasons should think again: fi sh can accumulate toxins up to 9 million times as concentrated as those in the waters they inhabit, and the fl esh of some sea animals, such as shrimp and scallops, contains more cholesterol than beef. Farmed fi sh are also fed antibiotics that are passed along to humans, impairing the immune system. A woman who eats just one can of tuna per week will be 30 per cent over the US Environmental Protection Agency cutoff for safe mercury levels. Plant foods such as walnuts and fl axseeds and vegetarian DHA capsules contain the essential fatty acids that we need without the harmful toxins found in fi sh fl esh. Dr Neal Barnard, author of Foods That Fight Pain

What’s Wrong With found that eating an egg every day can practice creates strains of bacteria Milk and Eggs? increase the risk of type 2 diabetes by that are resistant to antibiotic 60 per cent. Eggs have also been linked treatment and makes humans No species naturally drinks milk beyond to salmonella infections. According to and animals more susceptible the age of weaning, and no species would the European Food Safety Authority, to untreatable infections, such naturally drink the milk of a different nearly a quarter of hens in Europe carry as avian fl u. Food Standards species. For humans, drinking cows’ milk salmonella pathogens. In Australia, eggs Australia New Zealand has been linked to heart disease, cancer, are responsible for more than one-third reports, “No poultry diabetes and even osteoporosis, the very of all food-borne salmonella outbreaks. producing country has disease that the dairy industry claims been able to eliminate its products are supposed to prevent. The Hazards of Salmonella and The high animal-protein content of milk Eating Chicken Campylobacter from actually causes calcium to be leached raw poultry”. Men’s Health from the body. Chickens on factory farms in Australia magazine ranked chicken as and New Zealand are routinely fed the number one food you should One egg contains a staggering 227 antibiotics to make them grow faster never eat because of its high rate milligrams of cholesterol. A recent study and prevent infection. However, this of bacterial contamination. © iStockphoto.com/Oleg Saenko

FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 5

Peta VSK Australian 12-12 (14016).indd 7 12/03/2013 09:15 Green Beans With Cranberries Raising Vegan Kids by Shelly Davis

Although I’ve given my kids a better start mother’s breast milk if she eats 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 in the beginning. I had been a vegan for not organically grown”. years, but were children different? The Journal of Pediatric Health Care The Davis Family I was fortunate to have the full support agrees, stating, “Well-planned vegetarian of my paediatrician, who confirmed that diets can satisfy the nutritional needs and kids not only don’t need any animal promote normal growth of infants and When you replace meat, dairy products products but also are much better off children”. and eggs in your children’s diet with without them, and they can easily get all healthy plant-based foods, you are the protein, iron and calcium that they Much of the meat in our supermarkets starting them off with a significant health need by eating plant foods. He gave today is loaded with antibiotics, artificial advantage, lowering their risk for a host me confidence and some high-powered hormones, heavy metals and a host of of adult diseases that have been linked backup by referring me to the seventh other toxins – none of which are found in to animal products, including heart edition of the world-famous Baby and any plant-based foods. Even pesticides disease, obesity, diabetes and several Child Care, in which Dr. Benjamin Spock and herbicides, the only two classes of types of cancer. Animal products are also wrote, “Children who grow up getting chemicals found in plant foods, are far linked to many of the ailments that tend their nutrition from plant foods rather more concentrated in meat and dairy to affect children. When my daughter than meats have a tremendous health products, because farmed animals eat Lilly was a baby, she never had colic, advantage”. He also wrote, “Animals contaminated plant foods and then 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 following her example. of these chemicals can easily end up in a contaminants are bad enough for adults, but they can be especially harmful to Quinoa-Stuffed Avocado children, whose bodies are small and still developing.

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 dozens of dinosaurs, was taking gymnastics and dance classes at the age of 3 and has never had bronchitis or strep throat. Her baby sister, who is growing at a rate that astounds her doctors, was speaking clearly at 10 months and was performing somersaults in her gymnastics class at only 18 months of age. Best of all, I don’t have any trouble convincing my girls to eat their veggies – Lilly’s favourite dish is tofu and broccoli – which makes the parents of the girls’ friends green with envy!

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

Peta VSK Australian 12-12 (14016).indd 8 12/03/2013 09:15 Green Beans With Cranberries Weight Loss by Deborah Wilson, MD

Obesity is one of the most pressing health problems and 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 cent of children are now overweight or obese. Fruits and vegetables: © Tatyana Vychegzhanina/ and vegetables: © Tatyana Fruits Dreamstime.com Research reported in the journal Ziti With Sun-Dried Tomato ‘Cream’ Obesity compared a low-fat vegan diet with a general low-fat diet and found that “[a] vegan diet was associated with signifi cantly greater weight loss than the (low-fat) diet at 1 and 2 years”. The Medical Journal of Australia states that “a higher intake of protein, particularly animal protein, in infants and early childhood may increase the risk of overweight and obesity in later life”. Many vegan foods are naturally low in fat, so quantity and kilojoule restrictions are unnecessary. My colleague Dr calls it the “eat more, weigh less” diet (and he even wrote a wonderful book with that title).

It’s no surprise that population studies show that meat-eaters have three times the obesity rate of vegetarians the foremost epidemiologist in the world, Weight-Loss Book and nine times the obesity rate of vegans. states, “Quite simply, the more you Recommendations 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 be a thin meat-eater, but adult vegans are, consider to be the ideal diet. • The McDougall Program for Women on average, 5 to 10 kilos lighter than adult A vegan diet – particularly one that is low by Dr John McDougall meat-eaters. in fat – will substantially reduce disease • A vegan diet – particularly one that is low in fat – will by Rory Freedman and Kim Barnouin substantially reduce disease risks.

Adopting a vegan diet won’t just help risks. Plus, we’ve seen no disadvantages you slim down, it will also help you fi ght from veganism. In every respect, vegans an array of ailments, including heart appear to enjoy equal or better health disease, cancer, diabetes, arthritis and in comparison to both vegetarians and many degenerative diseases. Dr T Colin non-vegetarians”. I couldn’t have said it Campbell of Cornell University, arguably better myself.

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

Peta VSK Australian 12-12 (14016).indd 9 12/03/2013 09:15

Approximately 600 million animals (not including marine animals) in Australia alone languish in horrifi c 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.

Egg farmers slice off the ends of hens’ What Happens to examined contained some bacterial beaks when the birds are just babies. Chickens? contamination, ranging from low to More chickens are raised and killed “gross”, largely because of the fi lthy for food than every other farmed land conditions in the sheds in which they are animal combined, yet there is not one raised. After six weeks in these horrible enforceable law in place to protect conditions, the birds are thrown into chickens from abuse. crates that are stacked on the back of a truck – often breaking bones as a result Each year, more than 530 million chickens of this rough handling. They are then in Australia and 80 million chickens in trucked through all weather extremes to New Zealand are raised and killed for the . their fl esh. These sentient birds spend their entire lives in fi lthy, faeces-laden At slaughter, workers violently grab the sheds with tens of thousands of other chickens out of the trucks, hang them birds. They are bred to grow so large so upside down and shackle them by their fast that many become horribly crippled legs. The birds are then dragged through under their own weight and often suffer an electrifi ed water bath that is meant from organ failure and respiratory to stun them. However, workers report disease. Industry standards allow each that some birds hold their heads in such chicken only the space equivalent to a way as to escape the electrifi ed water. 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- frustration. hot water to remove their feathers. Birds who managed to elude the stun bath and A report commissioned by the Australian the throat-cutting machine are scalded to government stated that all the chickens death. Sadly, this happens far too often.

Ammonia levels on chicken Most small farms have been replaced by massive, farms are so high that the corporate-run “factory farms”, where chickens, pigs, corrosive substance burns turkeys and cows are treated like machines instead the birds’ lungs and skin. of living, feeling individuals. These days, virtually all the meat, eggs and dairy products purchased in supermarkets and restaurants come from animals raised on such farms. The giant corporations that

© Mathom/Dreamstime.com profi t from factory farming spend millions on advertising, trying to obscure reality with images of animals living peacefully on an idyllic farm. Unfortunately, this pretty picture couldn’t be further from the truth.

8 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU.

Peta VSK Australian 12-12 (14016).indd 10 12/03/2013 09:15 Meet Your Meat

Hens are crammed by the tens of thousands into fi lthy sheds, with fi ve to 11 hens per cage – the cages are so small that the birds can’t spread even one wing.

Birds raised for their eggs are packed into worker states that each time he touches Turkeys and chickens have their wings and legs wire cages so small that they don’t have a bird, he feels a bone break. The birds’ broken when they are shoved into transport room to spread even one wing. Their bodies are left so battered and emaciated trucks, and they are shipped through all wings and legs atrophy from disuse, and that they can only be used for soup or weather extremes with no food or water. their legs and feet become deformed from food for dogs and cats. standing on slanted wire cage bottoms. Most are featherless, either from ill health Male chicks are or from rubbing on the wire cages. The worthless to the egg tip of each hen’s sensitive beak is cut off industry – they don’t lay Chickens are with a hot blade when she is just days eggs, and their breed is genetically old in order to discourage the birds from too small to be raised manipulated and pecking each other in frustration. After for fl esh. The egg dosed with antibiotics about two years of confi nement, these industry kills millions to make them grow young females are violently pulled from of newly hatched male so large so quickly their cages and sent to slaughter. In chicks every year by that they become undercover video footage taken at a hen gassing them with crippled under their farm in the Australian Capital Territory, a carbon dioxide. own weight.

“Farmed animals today Amazing Animals: “Don’t animals have to are sick – these are sick and Chickens be treated well in order for them to ‘produce’?” diseased chickens, pigs, Research has shown that chickens are fi sh and cows, producing as smart as dogs, cats and even some Clearly not! Factory-farmed animals are primates. They can understand cause stressed and diseased, but the meat diseased and bacteria-laden and effect and can learn to self-medicate. industry works on the assumption that fl esh and pus-fi lled milk that An animal behaviourist from Macquarie the money saved by keeping these University, Dr Chris Evans, said, “As a trick animals in crowded and fi lthy conditions even industry standards call at conferences, I sometimes list these outweighs the fi nancial costs ‘unhealthful’.” attributes, without mentioning chickens, incurred when some of and people think I’m talking about them die. Explaining – , MD monkeys”. In a natural setting, a mother why the egg industry hen begins to teach her chicks various crowds birds so tightly calls before they even hatch – she clucks into cages, causing softly to them while sitting on the eggs, many to die and all and they chirp back to her and to each to suffer miserably other from inside their shells. Chickens for their entire lives, on factory farms are hatched in massive distinguished professor incubation machines and never meet their Dr says mothers. that “chickens are cheap, cages are expensive”.

FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU. Eating for life 9

Peta VSK Australian 12-12 (14016).indd 11 12/03/2013 09:15 © Ongchangwei/Dreamstime.com

What Happens to Pigs? Pigs on factory farms are castrated and have chunks of flesh cut from their ears,

bits of their teeth cut off with wire cutters © Walterq/Dreamstime.com

Pig in far-right circle: © Kencredible and their tails chopped off – squealing in pain all the while because these “routine” procedures are often done without any painkillers. “Breeding” sows on factory farms are artificially impregnated several times a year during their short lives and confined to stalls or farrowing crates that are barely any larger than their own of kilometres in cramped conditions bodies; they can literally go insane from to saleyards. Once there, the sheep are being unable to turn around. Farrowing roughly driven or dragged from the trucks. crates have been banned in several What Happens to Sheep? It is not uncommon to see sheep being countries, and the RSPCA has stated its Sheep are smart. Reports in New Scientist made to walk with badly broken limbs or objection to both sow stalls and farrowing indicate that sheep can learn and open wounds. Animals who are too sick crates on cruelty grounds. recognise objects in ways that previously to be sold are thrown into a pile, the living only primates were thought capable of. and the dead together. The noise in these sheds is so intolerable that workers wear earplugs. The Sheep make up a huge portion of Sheep and lambs are driven into killing accumulation of filth, faeces and urine Australia’s and New Zealand’s domestic stalls, surrounded by the stench of in the sheds causes many pigs to suffer and export meat trade. Each year, about blood and the cries of their frightened from diseases such as pneumonia. 6 million sheep and 18 million lambs companions, to be electrocuted and in Australia and 8 million sheep and have their throats cut. Many animals The sheer number of animals killed 25 million lambs in New Zealand are who are electrically stunned will regain makes it impossible for them to be given slaughtered. full consciousness within one minute humane, painless deaths. Because of and experience the terror and pain of the improper stunning, many pigs drown They are transported often thousands butcher’s knife. or are scalded to death when they are dumped into tanks of hot water that are intended to soften their skin and remove Every time they give birth, the their hair to make their bodies ready for majority of pregnant sows are processing. forced for an entire month into

© USDA farrowing crates so small that they can’t even turn around.

Pigs do not receive any pain relief when they have Many pigs go insane from extremely crowded the ends of their conditions on factory farms and compulsively teeth cut off with chew on the bars of their pens. wirecutters.

10 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU.

Peta VSK Australian 12-12 (14016).indd 12 12/03/2013 09:15 The True Story of One Anonymous Pig Born Into the Meat Industry by Alistair Currie

A few years ago, a friend and I Because pigs are bred to put visited a pig farm. It was early on weight, they are huge, on a spring morning. The birds unnaturally heavy animals. were just waking and beginning They are slaughtered for their to sing. We crossed a freshly meat just before they fully ploughed field between budding mature, so they don’t normally trees to reach the farm. The have to carry that much weight farm was a large breeding unit, for very long. Breeding sows, where hundreds of sows are kept however, live for several years. in concrete pens, churning out Most spend their entire lives litter after litter of piglets. From on hard concrete or metal the main sheds festooned with floors, and the result is chronic cobwebs and stinking of waste lameness. This old sow had to the farrowing units, where to ease herself up painfully, sows were lined up in row after unsteadily, one foot at a time. row of metal cages, it was a filthy, When she finally got up, she decrepit and squalid sight, the crossed the couple of metres kind of sight that makes you between us slowly, limping ashamed of what humans are with every step. As she got capable of. close, the marks on her back suddenly made sense: in blue In every shed, we came across spray-paint across her old dead and dying piglets, some body, someone had scrawled just tossed into piles in the the word “CULL”. After years of corner like broken toys. In being treated like a machine, sad contrast was the bright churning out litter after litter “She was … facing away from us in a darkened area, and we enthusiasm of the surviving of piglets for market, never could just barely make out some strange blue lines on her skin.” piglets: they rushed up to the seeing the sunlight or feeling © Viva gates of their pens, bundles the earth beneath her feet, of energy, eager to investigate cold shed, the pigs’ “home”. In nature, she had finally stopped being us with all the curiosity of puppies. pigs forage and root, finding a rich buffet “productive”, and so she was off to the Inquisitive and bright-eyed, these piglets of everything from fallen fruit to truffles. slaughterhouse. She would be processed 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. 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 denied even the room to turn around or from us in a darkened area, and we could fresh and sweet”. Sadly, we had nothing take more than a step in any direction. just barely make out some strange blue to give her, but if telling her story causes lines on her skin. Hearing our footsteps, one person to stop eating others like her, We crossed a muddy corridor and opened she turned to look at us and slowly rose some good will have come from our visit. a sliding door which led to another damp, to her feet.

FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU. Eating for life 11

Peta VSK Australian 12-12 (14016).indd 13 12/03/2013 09:15

© Clearviewstock/Dreamstime.com What Happens to Fish? Like other animals, fish feel pain and experience fear. Dr Donald Broom, advisor to the British government, says, Many cows spend their lives in “Anatomically, physiologically and biologically, What Happens to cramped sheds and fenced-in the pain system in fish is virtually the same as ‘Dairy Cows’? enclosures, mired in mud and in birds and mammals”. When they are dragged their own waste.

The corporate-owned dairy factories from the ocean depths, fish undergo excruciating © iStockphoto.com/Andy Lidstone that have replaced most small farms decompression – the rapid pressure change treat cows like milk machines. Cows often ruptures their swim bladders, pops out produce milk for the same reason that their eyes and pushes their stomachs through humans do: to nourish their babies. their mouths. Then they’re tossed onboard ships, They also carry their babies for nine where many slowly suffocate or are crushed to months – just like we do. In order to death. Others are still alive when their throats produce milk, cows must first be made and bellies are cut open.

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 taken away from their mothers just Amazing Animals: hours after birth – causing the mother Cows cows to bellow in distress for days. Female calves are added back into the Scientists in the United Kingdom dairy herd or are slaughtered for the discovered that cows enjoy solving rennet in their stomachs (rennet is an enzyme that is used to make cheese – it problems and even experience is described as “rennet” or “enzyme” “Eureka!” moments (in which on food labels). Male and many female calves are packed into trucks and What Happens to their heart rate speeds up, their transported to slaughter. The natural ‘Beef Cattle’? adrenaline flows and they jump) life span of a cow is about 20 years. Many Australian and New Zealand 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 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 living space. Steer undergo painful of wolves, with alpha animals The Link Between Dairy procedures, such as branding, castration and intricate social dynamics, Products and Veal and dehorning, without pain relief. Every year, approximately 1 million They can die of pneumonia, dehydration including friendships that develop unwanted calves (known as “bobby or heat exhaustion from spending over time. calves”) – including almost all the males long periods without food or water in and about 75 per cent of the females crowded trucks while being transported – are separated from their mothers to feedlots or . Cattle immediately after birth and condemned are routinely given large doses of to slaughter. Most are killed when they antibiotics in their feed (75 per cent of are just 5 days old. Those destined for the antibiotics consumed in Australia veal farms are killed when they are only and New Zealand are used in 14 weeks old. They spend their short feed), creating antibiotic-resistant lives within the limited confines of their bacteria which may severely threaten cell, the only “home” they’ll ever know. human health. © Stefbennett/Dreamstime.com

12 Eating for life FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AT PETA.ORG.AU.

Peta VSK Australian 12-12 (14016).indd 14 12/03/2013 09:16 Q & A Now that commercial has Ask the Experts basically emptied the oceans of “Aren’t there laws that “target” fish, the seafood industry has turned to raising fish in protect farmed animals?” contained fish farms, a practice In the main, animal welfare is governed by State-based laws which do little to known as “aquaculture”. The fish are packed so adequately protect farmed animals. The laws exempt most of the cruel treatment tightly together that they constantly bump into inflicted on farmed animals by deferring to voluntary codes of practice or each other and the walls of the enclosure, causing industry-produced standards intended to guide farmers. These codes permit cruel painful sores and damage to their fins. The procedures such as tail-docking, teeth-clipping, castration, dehorning, branding, enormous amount of faeces in the enclosures leads tagging and debeaking – usually without pain relief. The majority of farmed

© iStockphoto.com/Andy Lidstone to rampant outbreaks of parasites and disease. animals are taken away from their mothers shortly after birth, kept in an artificially In order to keep the fish alive in such unhealthy lit environment, prevented from engaging in natural behaviours, artificially conditions, large quantities of antibiotics and other inseminated, fed an unnatural diet to make them grow at abnormally fast rates chemicals are poured into the water. When the and prematurely slaughtered. Many will endure disease, broken limbs, frustration, fish are fully grown, they are killed by having their boredom, bullying, fear, depression, pain and stress. The life of a farmed animal in stomachs cut open, or they die of suffocation when Australia is grim and torturous – and for the most part, it is legal. the water in their tank is simply drained away. Ruth Hatten, legal counsel to Voiceless Q & A Ask the Experts “But fish aren’t like dogs or cats, are they?”

Fish are our fellow citizens with scales and fins … I would never eat anyone I know personally. I wouldn’t deliberately eat a grouper any more than I’d eat a cocker spaniel. They’re -natured, so curious. You know, fish are sensitive, they have personalities, they hurt when they’re wounded. Sylvia Earle, PhD, former chief scientist, US National Oceanic and Atmospheric Administration Eating Meat “an appalling legacy of Harms the Planet pollution”. Runoff from farms causes the growth of Water from local to global. The massive toxic blue-green algae and other Earth: © Beawolf78/Dreamstime.com © Yanlev/Dreamstime.com A combined study carried out by the amount of animal faeces produced algal blooms, which kill fish, damage University of ’s School of on factory farms is the largest source of local rivers and lakes and make waterways Social and Environmental Enquiry and its airborne methane. One cow produces unusable by humans. Department of Civil and Environmental more than 300 litres of methane per day, a Engineering found that “[a] vegetarian diet gas that traps about 20 times more heat in Soil Erosion can save households up to 35 per cent of the atmosphere than does carbon dioxide. Hard-hoofed animals, such as cattle and their total water usage”. sheep, grazing on New Zealand’s and Pollution Australia’s fragile topsoil causes the thin Climate Change The Australian dairy industry alone layer of fertile soil to be eroded and lost, The United Nations has concluded that produces almost 65,000 tonnes of eventually making the land unusable for factory farming is one of the biggest effluent every day. In , any agriculture and unable to support contributors to the most serious the government has said that the now- any life. environmental problems at every level – closed Homebush Bay abattoirs left

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Peta VSK Australian 12-12 (14016).indd 15 12/03/2013 09:16 Making the Transition There’s no mystery to creating deliciously satisfying vegetarian meals. Tasty alternatives to the animal-derived ingredients that you may be cooking with are easier to fi nd than ever – many are as close as your local supermarket.

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 of the “meatiest” choices can be found peas, for a quick and tasty sandwich. In at major supermarkets: look for the wintertime, with jam or Vegemite Sanitarium and Fry’s brands of vegetarian and a soy hot chocolate will warm you up. BBQ , tender fi llets, kebabs and For an easy snack, try delicious burger patties. Asian grocers often have a from Kingland, Soy Life or Soyganic. wonderful range of mock-meat products in the freezer section. See the list Explore the many vegetarian foods that of suggestions at the end of this kit. have been popular in other countries for years, such as hummus, Purchase a vegan cookbook or borrow curries and falafel with tabouli salad and 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 more than 10 minutes preparing dinner, vegetarian sushi with avocado and © Robert Kneschke/Dreamstime.com 3 and there are cookbooks for gourmet cucumber and Thai and Indian curries. If you’re just getting started, it’s easy to chefs. CrueltyFreeShop.com.au and simply try “vegging up” some of your VeganPerfection.com.au offer a range favourite recipes by replacing the meat. of vegan cookbooks. Or search the Replace the mince in burritos with beans, internet for vegan cooking tips, blogs and grilled veggies and/or vegetarian mince thousands of recipes. (soy mince or Vegemeal burger mix). 1Top baked potatoes with soy bacon bits, avocado, salsa or a dairy-free Always eating on the run? Check such as Nuttelex. Make homemade pizza out the increasing variety of with soy cheese, sliced vegan sausages vegan microwavable meals, and vegetable toppings. Many canned pasta toppings and soups, soup fl avours that you probably already easily available from most love are vegetarian. Try minestrone, supermarkets in the tomato, vegetable or pumpkin soups. refrigerated and frozen Have spaghetti Bolognese with vegetarian sections. Look for mince. delicious vegan4 Funky Pies at your favourite stockist, or order them Try the ever-growing line-up of mock- online. Or grab some meat products, including veggie burgers, vegan sandwich slices veggie pies, “hot dogs”,2 “sausages”, (such as Cheatin’ “chicken” patties and faux-meat sandwich Chicken Style Slices) or slices and rolls. Not only are mock meats soy cheese (try Cheezly

delicious, they’re also high in healthy cheddar or Edam) and Arcurs/Dreamstime.com © Yuri

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

Peta VSK Australian 12-12 (14016).indd 16 12/03/2013 09:16 Try These Easy Substitutes! Then Now Meat Redwood, Fry’s, Australian Eatwell and Zoglos offer everything from vegetarian schnitzel to sausages. The varieties are extensive and easy to fi nd. Many Buddhist and other vegetarian restaurants serve scrumptiously prepared faux-meat dishes. Asian supermarkets often have a range of excellent frozen faux meats.

Milk Try the many vegan options – including soy, rice and – available in supermarkets. Recipe photos: © Steve Lee Studios Use them in any way that you’d use cows’ milk.

Butter Many , such as Nuttelex, are vegan. Try olive or fl axseed oil on sandwiches instead of butter.

Ice Cream The So Good brand offers a range of many rich and creamy choices – from luscious chocolate to delicate mango and coconut fl avours. Other options include Tofutti’s dairy-free desserts, Weis’ lemon and Italian red orange sorbets and CocoLuscious’ delicious . Fruit, vegetable and nuts photos: © Tatyana Vychegzhanina/Dreamstime.com vegetable and nuts photos: © Tatyana Fruit,

Cheese Try Kingland soy cheese and , Tofutti “cream cheese” and Cheezly non-dairy mozzarella, 5 Edam and cheddar. To spice up pasta dishes, sprinkle on some Parmazano. Cream DeliSoy and Blue Lotus Foods offer delicious dairy-free sour cream options, or try Tofutti Sour Supreme. For dessert “cream”, try Soytoo! spray whipping cream, also available in a Tetra Pak.

Eggs Look for egg replacers, such as Orgran’s No Egg, in the health-food section of your local supermarket. Bananas and applesauce can also be used in place of eggs in baked goods. For breakfast, try scrambling some fi rm tofu with spices as an alternative to scrambled eggs. Q & A

Snacks Check the ingredient lists of snacks like chips and biscuits – you’ll be surprised “Where can I get vegan at how many are vegan. Arnott’s has foods in my town?” a wide variety of vegan crackers, including Cruskits and Vita-Weat. It’s easier than you think! If you live close to a larger town, city or Leda’s brand, which is available rural centre, you can fi nd veggie burgers and other mock meats at many supermarkets, makes as well as soy milk, soy cheese and egg replacer in supermarkets vegan chocolate biscuits similar like Coles, Woolworths, Countdown (New Zealand), New World to versions of Tim Tams and (New Zealand) and IGA as well as health-food shops. If you don’t Mint Slices. Other biscuits see a certain product at your local shop, just ask – managers want are available from online suggestions from their customers. Of course, a large percentage of vegan stores. Be sure to the foods that you already eat are vegan, including many biscuits, browse through the health- chips, breads, pastries, cereals, soups and confectionery, along food section of your local Check out the list of with staples like pasta, oats, beans, nuts, vegetables, rice, fruit and supermarket; you’ll usually Australian and New peanut butter. Even if you live in a small community, you will still fi nd a variety of dairy-free and Zealand resources at be able to fi nd a health-food shop which stocks vegan products, egg-free chocolates, cookies and the end of this kit. from fresh to frozen foods. other snacks.

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Peta VSK Australian 12-12 (14016).indd 17 12/03/2013 09:16 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, browns, a fruit salad or a 150 g unbleached all-purpose flour 50 g green pepper, chopped 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 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, Better Than Cream Cheese. for 2 to 3 minutes on each side, until turmeric, salt and pepper and cook • You can find vegan anywhere lightly browned. for 10 minutes, stirring occasionally. – just serve it with soy or . • Check packages of pancake and Makes 4 to 6 servings Makes 4 servings waffle mixes – many are vegan – and just add soy milk and/or egg replacer. • Some Kellogg’s Pop-Tarts (without icing) are vegan.

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Peta VSK Australian 12-12 (14016).indd 18 12/03/2013 09:16 Lunch or Dinner Shepherd’s Pie Wild-Mushroom Stroganoff Dining out for lunch or dinner is a 4 medium potatoes, diced breeze. Most restaurants serve at least 2 Tbsp vegan margarine (try Nuttelex) 1 Tbsp extra-virgin olive oil one vegetarian meal, and many will 150 ml soy milk 1 medium onion, diced adapt an existing dish for you. Look Salt and pepper, to taste 100 g quartered baby portobello for rice, pasta and noodle dishes with 450 g ground beef substitute (try mushrooms vegetables or a meat-free tomato sauce; Sanitarium Vegie Mince) 100 g quartered shiitake mushrooms Thai and Indian curries; bean burritos; 300 ml mushroom (try Orgran 100 g quartered button mushrooms 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 can Garlic powder and cayenne pepper, 250 ml vegetable stock (try Massel prepare a vegetarian 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

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Peta VSK Australian 12-12 (14016).indd 19 12/03/2013 09:16 Curried Chickpeas Sweet-and-Sour and Dahl ‘Meatballs’

2 Tbsp vegetable oil 500 g ground beef substitute (try 1 medium onion, finely chopped Sanitarium Vegie Mince) 1 red capsicum, minced ½ green capsicum, finely chopped 1 green capsicum, minced 1 small onion, finely chopped 2 large celery stalks, chopped 2 cloves garlic, minced 1 Tbsp minced garlic 2 slices white bread, crumbled 1½ tsp ginger Egg replacer equivalent of 2 eggs 220 g water Salt and pepper, to taste 1 450-g can whole peeled tomatoes, Hearty ‘Beef’ Cassoulet 2 Tbsp vegetable oil with liquid 175 ml chili sauce 1 450-g can chickpeas (garbanzo beans), 3 Tbsp olive oil 150 ml red currant jelly with liquid 6 cloves garlic, minced 1½ cups uncooked red lentils 1 large onion, finely chopped • In a large bowl, mix together all the 3 oz orange juice 1 Tbsp dried thyme ingredients except the oil, chili sauce 1½ tsp curry powder 3 bay leaves and jelly until thoroughly combined. 1½ tsp cumin ½ tsp marjoram Form into small balls. ½ tsp ground chilli, or to taste 1 tsp dried rosemary • Heat the oil in a large skillet ½ tsp dried coriander or 2 Tbsp 100 ml red wine over medium-high heat. Add the fresh minced coriander 2 large carrots, peeled and sliced “meatballs” and fry until browned. 2 stalks celery, chopped • In a small saucepan, heat the chili 1 large , cubed sauce and jelly over low heat and stir 1 small can diced tomatoes, with liquid until smooth. Add the “meatballs” 200 g cubed seitan or and stir gently to coat. Simmer over 2 Tbsp molasses low heat for 5 minutes. 2 Tbsp Dijon mustard 1 420-g can kidney beans, drained Makes approximately 20 balls 1 420-g can navy beans, drained Sea salt and black pepper, to taste 100 g whole-wheat bread crumbs mixed with 3 Tbsp olive oil

• Preheat the oven to 180°C. • Heat the olive oil in a large pot over medium-high heat. Add the garlic, onions, thyme, bay leaves, marjoram and rosemary and sauté for 2 • Heat the oil in a large pot over minutes. medium-high heat. Add the onion, • Add the wine, cover and simmer for capsicum, celery, garlic and ginger 5 minutes. and sauté until soft. • Add the carrots, celery, potato • Add the remaining ingredients, stir and tomatoes and simmer for 10 well and bring to a boil. Reduce the minutes. heat, cover and let simmer, stirring • Add the seitan, molasses, mustard occasionally, until the lentils are soft and beans. Season with salt and and the liquid is absorbed, about pepper and heat through. 45 minutes. • Transfer to an oiled casserole dish. • Serve over basmati rice or with Top with the bread crumb mixture, Indian bread, if desired. cover and bake for 45 minutes.

Makes 6 servings Makes 4 to 6 servings Recipe photos: © Steve Lee Studios

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Peta VSK Australian 12-12 (14016).indd 20 12/03/2013 09:16 Vegetarian Pâté en Croûte

1 onion, minced 2 Tbsp vegan margarine 1200 g minced mushrooms 4 cloves garlic, minced 2 Tbsp fresh parsley, minced 2 Tbsp fresh rosemary, minced 2 Tbsp lemon juice 250 g dried bread crumbs 1 pkg frozen puff pastry sheets Lasagne • In a large pot, sauté the onion in the 1 pkg lasagne noodles margarine over medium heat for a 500 g soft tofu few minutes. 500 g firm tofu • Add the mushrooms and garlic and 1 Tbsp sugar sauté for 20 to 30 more minutes, 100 ml soy milk until the liquid has evaporated. The ½ tsp garlic powder mixture should be somewhat dry. 2 Tbsp lemon juice • Add the parsley, rosemary, lemon 3 tsp minced fresh basil juice and bread crumbs and mix 2 tsp salt well, forming a sticky ball. Allow 150 g frozen peas to cool slightly or store in the 150 g canned artichokes, chopped refrigerator overnight. 750 g tomato sauce • Thaw the puff pasty sheets for 30 minutes. • Cook the lasagne noodles according • Preheat the oven to 230°C. to the package directions. Drain and • Place one sheet of dough on a set aside. floured board and roll out into a • Preheat the oven to 200°C. large square. Spread half of the • Place the tofu, sugar, soy milk, garlic mushroom mixture over half of 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 blend until smooth. Stir in the peas of the dough over the half with the Creamy and artichokes. mushroom mixture, pressing the • Cover the bottom of a baking dish edges together with your fingers, 6 medium potatoes, cut into cubes with a thin layer of the tomato then crimp with a fork to seal. Make 150 ml eggless mayonnaise sauce, then a layer of noodles (using three slits on top, then place on an 3 Tbsp yellow mustard about one-third of the noodles). ungreased cookie sheet and put into 2 Tbsp distilled white vinegar Follow with half of the tofu filling. the refrigerator. ½ onion, chopped Continue in the same order, using • Prepare the other sheet of dough 2 stalks celery, chopped half of the remaining tomato sauce in the same manner, using the Salt and pepper, to taste and noodles and all of the remaining remaining mushroom mixture. Put tofu filling. End with the remaining on the same or another cookie sheet • Cook the potatoes in boiling water noodles, covered by the remaining and refrigerate for 30 minutes. for 20 minutes. Drain and let cool tomato sauce. • Bake for 20 minutes, or until the completely. • Bake, covered, for 20 minutes, then dough is puffed and golden. • In a large bowl, combine the uncovered for 10 to 15 minutes. potatoes with the remaining Makes 8 to 12 servings ingredients. Refrigerate until cold. Makes 6 to 8 servings Makes 4 to 6 servings

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Peta VSK Australian 12-12 (14016).indd 21 12/03/2013 09:16 Dessert Fudge Mint Brownies Baking is easy with vegan egg replacer (available in supermarkets and health- 225 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 granulated 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 completely. • Mix together the confectioner’s sugar, 70 g of the margarine (melted and cooled) and the crème de menthe. Spread over the cooled cake. Chocolate Mousse Strawberry-Mango Crisp • Melt together the remaining 3 tablespoonfuls of margarine and the 500 g firm silken tofu For the Fruit Mixture: chocolate chips and cool slightly. 175 g dark chocolate chips, melted 250 g quartered strawberries Spread over the crème de menthe 250 g diced mango mixture. • In a blender, purée the tofu until 225 g sugar • Refrigerate until set, then cut into smooth. Add the melted chocolate 128 g flour squares. Chill thoroughly again and blend thoroughly. Pour into before serving. dessert bowls and chill for 2 hours. For the Topping: 128 g flour Makes 6 to 8 servings Makes 6 servings ½ cup rolled oats 200 g brown sugar 4 Tbsp vegan margarine

• Preheat the oven to 200°C. • Mix the ingredients for the fruit mixture together in a large bowl. Spread evenly into a baking dish. Set aside. • Mix the dry ingredients for the topping together in a medium bowl. Cut in the margarine until the mixture resembles small peas. Spread evenly over the fruit mixture. Bake for 35 to 45 minutes, or until bubbly. Serve warm with non-dairy ice cream.

Recipe photos: © Steve Lee Studios Makes 6 servings

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Peta VSK Australian 12-12 (14016).indd 22 12/03/2013 09:16 Sandwiches Quick-and-Easy Snacks Pizza Toppings

Sandwich fillings can be just about • Microwave tortillas and fill them Pizza toppings are limited only by your anything that you have on hand: with canned refried beans, salsa, imagination. Here are some quick ideas: • Stuff a baguette with lettuce, tomato guacamole and corn for easy • Chop up whatever veggies are on and non-dairy cheese slices. burritos. hand and drizzle some olive oil over • Fill a pita with faux tuna or chicken • Zap a in the microwave them. salad. Try some of the mock meat and put it on a bun with your • Try new ideas for toppings, like sun- sandwich fillings from Cheatin’ favourite and toppings. dried tomatoes, beans, spinach or or Sanitarium, and mix with vegan • Heat sliced veggie hot dogs and even corn. mayonnaise and fresh salad mix canned vegetarian-style baked beans • Add different sauces, like pesto or or celery. in the microwave for fast “franks” red-pepper-and-garlic purée. • Make a grilled “cheese” sandwich and beans. • Get creative with mock meats – top with soy cheese. Add tomatoes, your pizza with tempeh or veggie pesto or olives for an added kick. versions of bacon, ham, chicken or • Dress up a bagel with avocado and pepperoni. fresh salad mix. • Try sprinkling with nutritional flakes or soy Parmesan for a Appetisers traditional cheesy taste. • For a Mexican pizza flavour, try Appetisers can be as simple as chips and refried beans, tomatoes, soy cheese dip or as elegant as a vegetarian pâté. and salsa. Try these brands of vegan Here are some ideas for quick-and-easy cheeses: Cheezly, Kingland or Sheese. hors d’œuvres: • For a ricotta-like topping, try • A platter with dolmades, stuffed crumbling tofu and mixing it with olives, antipasto and crunchy lemon juice, basil, garlic powder and sliced carrots and cucumber can be salt. combined with vegan dips like pesto • Top a cooked pizza crust with or sun-dried tomato tapenade. hummus, olive oil and chopped fresh • Whip up a seven-layer Mexican dip • Make an easy pasta salad by mixing cucumbers, tomatoes, red onions, using refried beans, black olives, cooked spiral pasta with chopped black olives and pickled peppers. salsa, shredded soy cheese, soy sour broccoli, carrots, green pepper, • Make a sweet pizza by brushing cream, sliced spring onions and corn, red onion and your favourite melted margarine over pizza dough jalapeños. vinaigrette. and sprinkling with sugar and cinnamon. Add chopped walnuts, if desired.

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Peta VSK Australian 12-12 (14016).indd 23 12/03/2013 09:16 When You’re Away From Home Restaurant options for vegetarian diners keep getting better and better. Whether you’re a fast- food fan or a gourmet connoisseur, HappyCow.net and VegDining.com will help steer you to great vegetarian restaurants. Also be sure to check out the Australian and New Zealand sites listed on the next page. Here are a few more tips:

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 cheese. Try vegetarian subs at Subway and look out for Grill’d, Urban Burger, BurgerFuel or Lord of the Fries takeaways – all have vegan burger options. Most towns have a Chinese, Thai or Indian restaurant or falafel stand which can easily cater to hungry vegetarians. Surf the websites on the next page to find vegetarian-friendly restaurants in your destination town or city before your next trip. Fire Up the BBQ Don’t miss out on that great social event, the backyard barbecue, just because you’re not eating meat. There are lots An easy way to try new foods is to go special requests, and you’ll be surprised of great vegetarian burgers, “chicken” to restaurants that offer a variety of at the creativity of some chefs. patties and other mock meats that really vegetarian meals. Eating Chinese? Try do taste fantastic straight from the the tofu or vegetable dishes, or ask If you’re attending a catered affair, ask the backyard barbie. Cut firm tofu into strips for vegetable fried rice (without eggs) host or caterer ahead of time if vegetarian or slabs, marinate in , garlic, 1 – most catering and garlic eggplant. Having Lebanese? options3 will be served ginger and whatever else grabs your Order hummus, tabouleh, falafel, companies are accustomed to serving fancy, then simply barbecue as you would stuffed vine leaves and pita bread. In vegetarian diners. meat. To get tofu extra “meaty”, drain and Indian restaurants, you’ll find fabulous freeze it, then thaw it out and wring out vegetable curries, lentil soup, potato-filled When dining at someone else’s house, let any excess water. Top veggie burgers with and other delights. Japanese, your hosts know in advance that you’re a tomato or sweet chilli sauce, soy cheese, Ethiopian, Mexican, Thai and other ethnic vegetarian. Offer to make a veggie dish to fresh salad and beetroot slices. Create restaurants also offer delicious vegan bring along and share. 4 vegetable kebabs with marinated tofu, items. soy chicken or braised “beef”, baste with Eating on the Road Italian dressing or a marinade, If you’re at a behind-the-times restaurant, Vegetarian falafel rolls are easy to find, then grill until the vegetables are slightly café or pub without much vegan variety, and Japanese nori rolls usually come blackened, and – voilà! – you have a ask if the chef can whip up a vegetarian with a variety of vegetarian fillings. Or delicious treat that will be the envy of meal or adapt an existing dish. Most create your own sandwich at a local café your carnivorous friends. restaurants will gladly2 accommodate by choosing from the vegan toppings. 22 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU.

Peta VSK Australian 12-12 (14016).indd 24 12/03/2013 09:16 Online Resources HappyCow.net Resources Features a global, searchable guide to Rural and regional shoppers, we hear your 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 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 range of faux meats, dairy-free products, Cookbooks Now Vegan! cosmetics, cleaning products, vegan peta2.com By cookbooks and more The website for PETA US’ youth outreach division and a resource for people aged The fi rst cookbook by prominent animal GreenGourmet.com.au 13 to 24 who want to learn more about rights activist, actor and vegan Lynda Stoner, Online ordering for Green Gourmet with a variety of recipes for mouthwatering, restaurant dishes, yum cha selections, home cooked meals homemade sauces and vegetarian Books The Conscious Cook: Delicious Meatless mock meats The Food Revolution By Recipes That Will Change the Way You Eat BlackValentine.com.au An eye-opening By Tal Ronnen A family-run, one-stop vegan shop look at the meat A breakthrough in vegan cuisine that industry’s impact shows readers how easy it is to make truly RadicalGrocery.com on human health, satisfying and delicious meals without meat Online ordering from Australia’s largest animals and the and dairy products vegan supermarket offering organic, fair- planet trade and vegan goodies galore (for those : A Simple Guide to who can’t get to Melbourne to experience Food for Life: How Feeling Great, Losing Weight, and this supermarket sensation in person) the New Four Saving the Planet Food Groups Can Save Your Life By Alicia Silverstone VeganOnline.com.au By Neal Barnard, MD A step-by-step plan that sets readers on An Adelaide-based online shop offering both Reveals how healthy vegan eating sharply the path to a cruelty-free diet, with striking old favourites and the best new decreases the risk of many diseases, citing full-colour photographs and more than 100 vegan products overwhelming medical evidence of Alicia’s favourite recipes VegSoc.org.au Eating Animals A comprehensive vegetarian resource, By Jonathan Safran Skinny Bitch in the with shopping and restaurant guides, Foer Kitch recipes, An eloquently By Rory Freedman and a forum and more written account of Kim Barnouin New Zealand Shopping and one man’s struggle Vegan recipes to Resource Sites to understand satisfy every craving, factory farming and brought to you by VegSoc.org.nz his decision to stop the pair behind the Info on everything from vegetarian eating animals super-popular Skinny Bitch eateries to vegan food and nutrition tips series Good News for All Vegetarians.co.nz Creation Videos Vegetarian everything – from recipes, By Stephen R Kaufman and Nathan Braun ‘Glass Walls’ healthy diet information and restaurants to Makes a compelling case for Christians to This must-see video reveals meat industry vegetarian dating, groups and shops adopt a vegetarian diet abuses, with a powerful narration by music legend Paul McCartney Other Web Resources But You Kill Ants By John Waddell ‘Meet Your Meat’ PETA.org.au and PETAAsiaPacifi c.com An indispensable guide to answering A 12-minute exposé about the lives and Everything you’ve ever wanted to know the questions you may face after going deaths of farmed animals (watch or about animal rights and vegan eating vegetarian download it at PETAAsiaPacifi c.com)

FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 23

Peta VSK Australian 12-12 (14016).indd 25 12/03/2013 09:17 Peta VSK Australian 12-12 (14016).indd 2 Front cover photos: Celebrities © Starmaxinc.com, except Missy Higgins © Splash News and Chris Lilley © Flash Studio/ Shutterstock.com and Paul McCartney | Recipes © Steve Lee Studios | Woman with strawberry © Wavebreakmedia Ltd./ Dreamstime.com | Green onions: © Valentyn75/Dreamstime.com | Water: © Ivan Mikhaylov/Dreamstime.com | Red background: © Dannyphoto80/Dreamstime.com | Back cover chickens: © ansem/Shutterstock.com We are livingbeingslike you. We have feelings like yours. We are not “drumsticks”. We are not “nuggets”. Respect animals. Don’teat them.. 12/03/2013 09:14