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Have Your Cake and Eat It Too

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Go Vegetarian ! Everything you need to eat right for your health, for animals, and for the Earth F R E E Recipes Inside!

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Veggies: © Food For Thought/Jupiterimages Congratulations!

By opening this guide, you’ve just taken the first step toward one of the best choices that you can make for yourself, animals, and the planet. The pages that follow are packed with important information, tips, and recipes to help you establish eating habits that you’ll feel great about. It’s easy to live and let live, and this guide will show you how. Dig in!

• , professional triathlete (top left) Sir Paul McCartney: • Mac Danzig, martial arts champion “I am a vegetarian (bottom left) because I realize that even • Prince Fielder, baseball All-Star (center left) little chickens suffer pain and fear, experience a range • Keith Holmes, boxing champion of feelings and emotions,

© Brendan Brazier • Carl Lewis, “Olympian of the Century,” and are as intelligent as Olympic medalist in track mammals, including Bob Harper: • Robert Parish, one of the “50 Greatest dogs, cats, and even “I think one of the biggest Players in NBA History” some primates.” benefits for me was when I went from an animal diet to a -based • Bill Pearl, professional bodybuilder diet, my cholesterol dropped over 100 and four-time “Mr. Universe” points within a month. My doctor was Russell Simmons photo: © Ebert Roberts • Ricky Williams, Miami Dolphins floored by that. I feel like there is a | running back

© Rick Sargeant/Dreamstime.com Rick © Casey Affleck: fountain of youth attached to “I don’t eat living a vegan lifestyle ....” Vegetarian Athletes meat or any other Why are athletes who don’t eat meat always animal products ... at the top of their game? One reason is because they’re because plant foods provide athletes with all unhealthy and the nutrients that they need to stay healthy they’re the product

Kevin Lynch and strong, minus all the cholesterol and of a violent and Harper photo: © Davidpark/Dreamstime.com photo: Harper © much of the saturated fat and contaminants | inhumane found in meat and dairy products that can slow them down. industry.” Carl Lewis, perhaps the greatest Olympic athlete ever, says, “[M]y best year of track competition was the first year I ate a vegan diet.” Besides receiving optimal nutrition from plant foods, vegetarians and vegans also weigh less, on average, and Tobey Maguire: have better cardiovascular health and more stamina than “I just never really meat-eaters—and all these things help athletes liked meat. I had Alicia Silverstone: “Since I’ve gone vegetarian,

Paul McCartney © MPL Communications Ltd. © MPL Communications Paul McCartney perform at their peak potential. Physician and author a really tough time | Dr. Neal Barnard explains that “a healthy vegan diet even eating my body has never felt better and Paul McCartney photo: © MPL Communications Ltd. photo: © MPL Communications Paul McCartney gives important advantages over a meaty diet, chicken. I would my taste buds have been opened up | Child © Kid’s Food/ Jupiterimages Child © Kid’s Food/ | which is why many Olympic and professional start imagining to a whole new world. It’s one of the athletes are vegetarians. A healthy vegan diet what I was eating most rewarding choices I’ve ever will give you the strength and stamina you need and the life of the made, and I invite you to join me in to leave those sluggish meat-eaters in the dust.” animals and all that living a healthy, cruelty-free Learn more at PETA.org. kind of stuff.” lifestyle.” Celebrity photos: © STARMAX, Inc. photos: © STARMAX, Celebrity Recipes © Steve Lee Studios Recipes Cover photos: Celebrities © STARMAX, Inc. © STARMAX, photos: Celebrities Cover

2 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GE PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:33 Page 5

Carrie Underwood: Russell Simmons: “I do it because I “Chickens raised really love animals for food today are ... and [killing covered in excrement, animals for they’re diseased, and meat] just they’re drugged up with all ! makes me sorts of toxins that you are sad.” ingesting if you eat chickens. One recent study found that chicken flesh in this James country has four times as much arsenic—yes, Cromwell: arsenic, which is used in the drugs the “So-called farms today treat animals chickens are given—as any like so many boxes in a warehouse, Forest other meat. ... I have chopping off portions of beaks and tails Whitaker: been a vegan for and genitals with no painkillers at all, “Life is full of many years ...” inflicting third-degree burns choices, and repeatedly by branding cows, many years ago, ripping out the teeth of pigs, I chose to become and just a horrible catalog of a vegetarian, and abuses that, if done to dogs or it was one of the cats, would be illegal on best choices I’ve grounds of animal ever made.” cruelty.”

Alec Baldwin: Natalie Portman: “Every time we sit down “I am a very strict to eat, we make a choice: vegetarian. … I just really, Please choose . really love animals and Do it for … animals. Do it for I act on my values. …

Russell Simmons photo: © Ebert Roberts the environment, and do | I am really against cruelty Kristen Bell: it for your health.” [to] animals.” “I have always been an animal lover. His Holiness I had a hard time disassociating the The Dalai Lama: animals I cuddled with—dogs and cats, “I have been particularly : for example—from the animals on my concerned with the sufferings “ is a part of my plate, and I never really cared for the of chickens for many years. It everyday life. When you live by taste of meat. I always loved my was the death of a chicken that example, you create a certain Brussels sprouts!” finally strengthened my resolve to level of awareness. Friends of

Harper photo: © Davidpark/Dreamstime.com photo: Harper become vegetarian. These days, mine, people I have never | when I see a row of plucked discussed animal rights or chickens hanging in a meat shop vegetarianism with, are it hurts. I find it unacceptable adopting vegetarian that violence is the basis of habits because they some of our food habits.” see it.”

Pamela Anderson: “Chickens, pigs, and John Salley:

Paul McCartney photo: © MPL Communications Ltd. photo: © MPL Communications Paul McCartney other animals? They are interesting | “It’s good for your individuals with personalities and weight. It’s good intelligence. What people need for your health …. to understand is that if they’re Going vegetarian is , they are the best damn way promoting .” to eat. Period.” Celebrity photos: © STARMAX, Inc. photos: © STARMAX, Celebrity

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Leading health experts agree that a vegan diet provides optimal nutrition for both children and adults. The largest nutritional and medical organizations, including the American Dietetic Association, confirm that balanced plant-based diets are healthier than diets that include meat.

According to Dr. T. Colin Campbell, What About Protein, Savory Pot Pie nutritional researcher at Cornell Iron, and Vitamin B12? Get the recipe at PETA.org/Recipes. University and director of the largest epidemiological study in history, “The According to medical authorities, vegans vast majority of all cancers, can get plenty of protein without having cardiovascular diseases, and other to pay particular attention to their diets. forms of degenerative illness can be Healthy vegan protein sources include prevented simply by adopting a plant- whole , oatmeal, beans, peanut based diet.” The American Heart , brown rice, peas, lentils, , soy Association reports that vegetarians milk, nuts, seeds, and vegan burgers and “have a lower risk of obesity, coronary other faux meats. By contrast, heart disease (which causes heart consuming too much animal protein has attack), high blood pressure, diabetes been scientifically linked to ... and some forms of cancer.” osteoporosis—according to a 2003 U.S. Vegans are also far less likely to be Department of Agriculture overweight; in fact, the average vegan (USDA) report, Q & A weighs 10 to 20 pounds less than his or vegetarian women her meat-eating counterpart. had stronger Ask the Experts Meat, dairy products, and eggs are bones than “Isn’t fish a health food?” completely devoid of fiber and complex women carbohydrates, the nutrients that we’re who ate Anyone who eats fish for health reasons should supposed to consume more of for good meat. think again: The Environmental Protection Agency health, and they are (EPA) revealed that women who ate fish just twice a loaded with week had blood mercury concentrations that were seven saturated fat and times higher than those of women who didn’t eat fish. cholesterol, A woman who eats just one can of tuna per week will which can be 30 percent over the EPA cutoff for safe mercury Dr. Neal Barnard, make us levels. Mercury is known to cause severe health author of Eat Right, Live Longer overweight problems for humans, including brain damage, and tired in memory loss, and damage to a developing fetus. One study showed that the short women who regularly ate fish were more likely to have babies who were term and sluggish at birth, had small head circumferences, and had lead to developmental problems. Women who consume even low levels of fish clogged contaminated with PCBs, mercury, or other toxins have a more difficult arteries and time conceiving. Some of these chemicals remain in the body for heart attacks in many years. Plant foods such as walnuts and flaxseeds and

Recipe photos: © Steve Lee Studios the long term. vegan DHA capsules contain the essential fatty acids Roasted Red Pepper Hummus that we need without the harmful toxins Get the recipe at PETA.org/Recipes. found in fish flesh.

4 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GE PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:33 Page 7 Q & A The Hazards of Eating Chicken Ask the Experts Because chickens are now bred and drugged to grow so large, chicken flesh today contains three times as much “What do you think of fat as it did just 35 years ago. Even arsenic is used in chicken feed because it promotes faster growth. The ‘low-carb,’ meat-based diets?” National Institutes of Health warns that this cancer- causing chemical is then ingested by people who eat I call them “the ‘make yourself sick’ diets” because chicken flesh. Men’s Health magazine ranked chicken as they cause the body to go into ketosis—a state that the number one food that you should never eat because occurs when we are seriously ill. I also use that of its high rate of bacterial contamination. 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 Fifty appetite with delicious foods and stay trim and healthy for years ago, a lifetime—that’s a low-fat vegetarian diet with most people and and a bit of exercise. got their vitamin Dr. John McDougall, medical director B12 from bacteria of the McDougall Program in their drinking water or on fruits and Delicious Dairy Alternatives vegetables. Now that water is purified and vegetables are You can get all the When you get your protein so thoroughly washed, many calcium that you from plant sources, you get all the people get their B12 from the amino acids that you need, with far less bacteria on meat or in dairy need from the plant saturated fat and none of the products, but all common world—broccoli, cholesterol found in meat, eggs, and multivitamins have ample beans, many leafy dairy products. amounts of B12 (all of them green vegetables, According to a study published from non-animal sources), as almonds, , in the American Journal of Clinical do fortified foods such as tofu, and calcium- Nutrition, vegetarians are no more likely breakfast and soy milk. fortified orange juice to be anemic than meat-eaters are. Iron The B12 in pill form and fortified are all good sources. is found in numerous plant foods, foods is actually much easier to including beans, nuts, whole grains, absorb than that found in and leafy green vegetables. animal products.

Vegetable Spring Rolls Get the recipe at PETA.org/Recipes. What’s Wrong With Milk and Eggs?

No species naturally drinks milk does not protect against beyond weaning, and no species osteoporosis. One egg contains would naturally drink the milk of a a staggering 185 milligrams of different species. artery-clogging cholesterol, and For humans, drinking cow’s milk eating eggs has been has been linked to heart disease, linked with some types of cancer, diabetes, and increased risk of even osteoporosis, the very disease cardiovascular that the dairy industry claims its disease, products are supposed to prevent! colorectal cancer, According to a Harvard Medical and breast cancer. School analysis of the evidence, milk

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© Kid’s Food/Jupiterimages © Law Raising Vegan Kids by Shelly Davis Ziti With Sun-Dried-Tomato Cream Get the recipe at PETA.org/Recipes.

some high-powered backup by referring life cycle, including me to the seventh edition of the world- during pregnancy, famous Baby and Child Care, in which the lactation, infancy, childhood, late Dr. Benjamin Spock agreed, writing, and adolescence.” The Davis Family “Children who grow up getting their The meat in our supermarkets today nutrition from plant foods rather than is loaded with antibiotics, artificial When you replace meat, dairy products, meats have a tremendous health hormones, and a host of other toxins— and eggs in your children’s diet with advantage.” He also wrote, “Animals none of which is found in plant-based healthy plant-based foods, you are tend to concentrate pesticides and other foods. Even pesticides and herbicides, starting them off with a significant health chemicals in their meat and milk. Traces the only two classes of chemicals found advantage, lowering their risk for a host of these chemicals can easily end up in a in plant foods, are far more concentrated of adult diseases, including heart mother’s breast milk if she eats these in meat and dairy products because disease, obesity, diabetes, and cancer. products. Plant foods have much less farmed animals eat contaminated plant Animal products are also linked to many contamination, even if they are not foods and then the pesticides and of the ailments that tend to affect organically grown.” herbicides become concentrated in their children. When my daughter Lilly was a The American Dietetic Association flesh. These contaminants are bad baby, she never had colic, ear infections, agrees, stating, “Well-planned vegan … enough for adults, but they can be flu, or any serious illness. My younger diets are appropriate for all stages of the especially harmful to children, whose daughter, Hailey, is now following her bodies are small and still developing. example. Lilly is now 4 years old. She can Although I’ve given my kids a better identify dozens of dinosaurs, was taking start in life than the majority of children gymnastics and dance classes at the age get, I confess that I had moments of of 3, and has never had bronchitis or doubt in the beginning. I had been strep throat. Her baby sister, who is a vegetarian for years, but were growing at a rate that astounds her children different? doctors, was speaking clearly at 10 I was fortunate to have the months and was performing full support of my somersaults in her gymnastics pediatrician, who confirmed class at only 18 months of age. that kids not only don’t need Best of all, I don’t have any any animal products, they’re trouble convincing my girls to eat also much better off without their veggies—Lilly’s favorite dish them, and they can easily get all is tofu and broccoli—which makes the protein, iron, and calcium the parents of the girls’ friends green that they need by eating plant Papaya-and-Mango Salsa with envy!

Recipe photos: © Steve Lee Studios foods. He gave me confidence and Get the recipe at PETA.org/Recipes.

6 eating for life CHECK OUT PETA.ORG FOR A VEGAN WEIGHT-LOSS GUIDE, RE PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:33 Page 9 Weight Loss

Obesity is one of the most pressing health problems in the United States and will soon become the country’s leading cause of preventable deaths. by Deborah Wilson, M.D.

Dr. Wilson’s Despite the wonderful book with that title). Weight-Loss Book growing It’s no surprise that number of population studies show Recommendations “diets” that that meat-eaters have • Eat More, Weigh Less are being touted three times the obesity by Dr. throughout the rate of vegetarians and country, Americans just keep getting nine times the obesity • fatter. A government review of all studies rate of vegans. It’s by Dr. T. Colin Campbell on weight loss found that two-thirds of possible to be an and Dr. Jr. dieters gain all the weight back within a overweight or obese year, and a whopping 97 percent gain it vegan, of course, just as it’s • 21-Day Weight all back within five years. This yo-yo possible to be a thin meat- Loss Kickstart weight fluctation is worse than being eater, but adult vegans are, on by Dr. Neal overweight: These dieters would have average, 10 to 20 pounds lighter Barnard been better off if they hadn’t even than adult meat-eaters. bothered. Adopting a vegan diet won’t just For many Atkins dieters, weight loss help you slim down, it will also help reverses or is stalled after just six you fight an array of ailments, including months, and Atkins himself died at heart disease, cancer, diabetes, 258 pounds. arthritis, and more. Dr. T. Colin The best long-term weight-loss plan Campbell of Cornell University, arguably Mediterranean ‘Rolls’ is a vegan diet. Many delicious vegan the foremost epidemiologist in the Get the recipe at PETA.org/Recipes foods are naturally low in fat, so world, states, “Quite simply, the more quantity and calorie restrictions are you substitute plant foods for animal unnecessary. My colleague Dr. Dean foods, the healthier you are likely to be. Ornish calls it the “eat more, weigh I now consider to be the ideal less” diet (and he even wrote a diet. A vegan diet—particularly one that is low in fat—will substantially reduce Green Beans With Cranberries disease risks. Plus, we’ve seen no Get the recipe at PETA.org/Recipes. disadvantages from veganism. In every respect, vegans appear to enjoy equal or better health in comparison to both vegetarians and nonvegetarians.” I couldn’t have said it better myself.

A vegan diet—particularly one that is low in fat— will substantially reduce disease risks.

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© (pig) Boyman, (cow) Iles, (chicken) Animal Farm Meet Your Meat

More than 20 billion animals are killed by the American each year—in ways that would horrify any compassionate person and that would be illegal if cats or dogs were the victims.

Chickens After six weeks in these horrible conditions, the birds are roughly What Happens thrown into cages that are stacked on to Chickens? the back of a truck, and then they are shipped through all weather extremes More chickens are raised and killed for to the . food than all cows, pigs, and turkeys At slaughter, workers violently grab combined, yet not a single federal law them and hang them upside down protects chickens from abuse—even by their legs, which they force into though two-thirds of Americans say shackles, often breaking bones in the Chicks have portions of their sensitive that they would support such a law. process. The birds’ throats are cut beaks cut off without any painkillers. Chickens raised and killed for their while they are still conscious. Those Most small farms have been replaced flesh spend their entire lives in filthy who manage to evade the blade are or bought out by massive corporate- sheds reeking of ammonia with tens of scalded to death in defeathering tanks. run “factory farms” in which thousands of other birds. They are According to egg industry chickens, pigs, turkeys, and cows are dosed with a steady stream of drugs representatives, most hens are treated like machines instead of and bred to grow so large so quickly crammed six to a cage, and each bird living, feeling individuals. Now, that many become crippled under their virtually all the meat, eggs, and dairy own weight or suffer organ failure. products purchased in supermarkets A New Yorker writer who visited and restaurants come from animals a major chicken factory farm wrote, raised on such farms. The giant “I was almost knocked to the ground corporations that profit from factory by the overpowering smell of feces farming spend millions trying to and ammonia. My eyes burned obscure reality with images of and so did my lungs, and I animals who are living peacefully could neither see nor breathe.” in an idyllic barnyard. Unfortunately, Many chickens suffer from this pretty picture couldn’t be any chronic respiratory diseases, further from the truth. weakened immune systems, and bronchitis. According to a study by Consumer Reports, two-thirds of grocery-store Ammonia levels at chicken farms chicken meat is contaminated are so high that the corrosive with dangerous salmonella and substance burns the birds’ lungs campylobacter bacteria and skin.

© Everyday Animals/Getty Images © Everyday or both.

8 meet your meat EVERY VEGAN SAVES MORE THAN 100 AN PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:33 Page 11

Turkeys and chickens often have their wings and legs broken when they are shoved into transport trucks, and they are shipped through all weather extremes with no food or water.

“Farmed Hens are crammed by the tens of animals today are thousands into filthy sheds, with five to 11 hens sick—these are sick and per cage—the cages are so small that the birds often can’t spread even one wing. diseased chickens, pigs, fish, and cows, producing diseased and Over Killing © Compassion lives her entire life in a space equal to The bacteria-laden flesh and pus-filled about three-quarters of a sheet of male notebook paper. Their wings and legs chicks are milk that even industry standards atrophy from disuse, and their legs and worthless call ‘unhealthful.’” feet become deformed from standing on to the egg , slanted wire cage bottoms. The tip of industry because each hen’s sensitive beak is seared off they don’t lay eggs M.D. with a hot blade. After about two years and because their breed of confinement, they are violently pulled is too small to be raised from their cages and shipped to for flesh. slaughter. Their bodies are already so The egg industry kills millions battered and emaciated that they can of newborn male chicks every year be used only for processed foods like by dropping them alive into high- soup or cat and dog food. speed grinders. Chickens are genetically manipulated and dosed with antibiotics to make Undercover Investigations Workers at a Pilgrim’s Pride slaughterhouse them grow so large so quickly that they (the largest chicken supplier in the United States) were documented stomping on live become crippled under their own weight. chickens, spray-painting their faces, and slamming them into walls. Workers at a Butterball slaughterhouse were documented punching and stomping on live turkeys and even sexually assaulting them. Chickens and turkeys have no federal legal protection. Watch the undercover videos at PETA.org.

Amazing Animals: Chickens Research has proved that chickens are as smart as dogs, cats, and even some primates. In a natural setting, a mother hen begins to teach her chicks various calls before they even hatch—she clucks softly to them while sitting on the eggs, and they chirp back to her and to each other from inside their shells. Unfortunately, chickens in factory farms never meet their mothers.

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Amazing Animals: Cows Scientists in the United Kingdom discovered that cows enjoy solving problems and even Cows experience “Eureka!” Down on the moments (in which their Dairy Farm heart rate speeds up, their The corporate-owned dairy factories that adrenaline flows, and they have bought out or replaced most small Cows spend their lives in cramped sheds farms treat cows like milk machines. To and fenced-in enclosures, mired in jump) when they are boost production, many farmers inject mud and their own waste. cows with synthetic growth hormones, successful—just like human which increase the cows’ risk of beings. Cows also interact developing mastitis, a painful infection. What Happens Cows produce milk for the same reason to ‘Beef Cattle’? in socially complex ways, that humans do: to nourish their “Beef cattle” spend most of their so that a herd of cows is offspring. Their calves are traumatically lives on extremely crowded . very much like a pack of taken from them shortly after birth. Ranchers have found that they can Female calves are added to the dairy maximize profits by giving each steer less wolves, with alpha animals herd or are slaughtered for the enzyme than 20 square feet of living space—the and complex social dynamics, rennet in their stomachs (used to make equivalent of putting a dozen half-ton cheese). When their milk production steers in a typical American bedroom! including friendships that © Jessie Pierce wanes after about four or five years, the Steers undergo painful procedures such develop over time. mother cows are killed and ground up to as branding, castration, and dehorning make burgers. without pain relief. They often die of pneumonia, dehydration, or heat The Link Between Dairy exhaustion from spending long Q & A periods without food or water Products and in crowded trucks while Ask the Experts On many dairy farms, unwanted male being transported “Aren’t there laws that calves are sold into the veal industry. to feedlots or Chained by their necks inside tiny stalls . protect farmed animals?” that reek of ammonia from accumulated The array of abuses that are inflicted on animals in factory farms, waste, they are unable to take even one from mutilating pigs’ ears and teeth to chopping off the beaks of step in any direction, turn around, or lie Calves used for chickens and turkeys to castrating animals without pain relief as well down comfortably. Calves used for veal veal are confined to as the ways in which they’re crammed into these farms, transported, are killed when they’re just a few days crates so small and slaughtered, would be illegal if dogs or cats were the victims. to a few months old. that they can’t Unfortunately, there is not a single federal law that protects farmed even turn around. animals on U.S. factory farms. While a recent Gallup survey showed that 96 percent of Americans believe that animals deserve legal protection, the massive meat, dairy, and egg industries give millions of dollars every year to politicians to prevent the enactment or enforcement of laws that would protect farmed animals.

Professor Ned Buyukmihci, D.V.M., University of California–Davis School of Veterinary Medicine

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© Animal Farm, (right) © Vinai Downed Cow: The True Story of One Anonymous Animal Born Into the Meat Industry

suffering, Jessie left at 3 p.m. She returned at 4:30 p.m. and found the stockyard deserted. Three dogs were attacking the cow, who was still alive. She had suffered a number of bite wounds, and her drinking water had been removed. Jessie contacted the state police. Four officers arrived at 5:30 p.m. A state trooper wanted to shoot the cow but was told that a veterinarian should kill her. The two veterinarians at the facility would not euthanize her. The butcher finally arrived at 7:30 p.m, more than seven hours after Jessie had found the suffering cow, and killed her. When the stockyard operator was questioned by a reporter from © Jessie Pierce The Kentucky Post, he stated, “We didn’t do a damned thing to it,” and referred to the attention given to the The truck carrying this cow was along the gravel roadway to a clean cow by humane workers and police unloaded at Walton Stockyards in spot. She also tried to crawl to as “bullcrap.” He laughed throughout Kentucky one September morning. a shaded area but couldn’t move the interview, saying that he found After the other animals were removed far enough. Altogether, she managed nothing wrong with the way the cow from the truck, she was left behind, to crawl a painful 13 to 14 yards. The had been treated. unable to move. The stockyard workers stockyard employees wouldn’t allow This is not an isolated case. It is so used their customary electric prods her any drinking water; the only water common that animals in this condition in her ear to try to get her out of the she received was given to her by Jessie are known in the meat industry truck, then beat and kicked her in Pierce, a local animal rights activist, as “downers.” After PETA brought the face, ribs, and back, but still she who had been contacted by a woman much-needed attention to this issue, didn’t move. They tied a rope around who witnessed the incident. Jessie the Kenton County Police Department her neck, tied the other end to a post arrived at noon. After receiving no adopted a policy requiring that all in the ground, and drove the truck cooperation from stockyard workers, downed animals be immediately away. The cow was dragged along the she called the Kenton County Police. euthanized, whether they are on floor of the truck and fell to the A police officer arrived but was the farm, in transit, or at the ground, landing with both hind legs instructed by his superiors to do slaughterhouse. Sadly, these policies and her pelvis broken. She remained nothing; he left at 1 p.m. are uncommon and often weakly like that until 7:30 that evening. The stockyard operator informed enforced, and downed animals For the first three hours, she lay Jessie that he had permission to kill continue to suffer everywhere. The only in the hot sun crying out. Periodically, the cow but wouldn’t do it until Jessie way to ensure that downed animals when she urinated or defecated, she left. Although doubtful that he would don’t suffer for your food is to adopt a used her front legs to drag herself keep his word and end the animal’s healthy, humane vegan diet.

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© Animal Farm Q & A Ask the Experts “But fish aren’t like dogs or cats, are they?” Fish are our fellow citizens Pigs with scales and fins … I would never eat What Happens to Pigs? anyone I know © Jeff Gale Pigs on factory farms are castrated personally. and have hunks of flesh cut from their I wouldn’t © USDA ears, the tips of their teeth cut off with deliberately eat a wire cutters, and their tails chopped grouper any more than off—all without any painkillers. I’d eat a cocker spaniel. “Breeding” pigs on factory farms are Pigs do not receive any pain relief They’re so good-natured, forcibly impregnated several times when they have the ends of so curious. You know, fish during their short lives and are theirat the teeth slaughterhouse, cut off with and wire another cutters. are sensitive, they have confined to stalls that are barely larger personalities, they hurt than their own bodies; they literally go One million arrive dead from the when they’re wounded. insane from being unable to turn journey. The sheer number of animals Sylvia Earle, Ph.D., former chief scientist, U.S. around for virtually their entire lives. killed makes it impossible for them to National Oceanic & These cruel crates have been banned be given humane, painless deaths. Atmospheric or are being phased out in many Because of improper stunning, many Administration places, including the European Union pigs drown or are scalded to death and several U.S. states. when they are dropped, still alive, into The accumulation of filth, feces, and the tanks of scalding-hot water that are urine in the sheds causes more than intended to soften their skin and Amazing Animals: Pigs half of pigs to suffer from pneumonia, remove their hair. Pigs are as smart as dogs and every bit as friendly, loyal, and affectionate. Pigs can play video games far more successfully than dogs can and even better than some primates can (watch a video about this Pigs spend their lives in at PETA.org). Asked to compare crates so small a pig’s cognitive development to that they can’t even turn around. that of a 3-year-old human child, and one-quarter of pigs professor Donald Broom of have agonizing mange by the time they reach the Cambridge University Veterinary slaughterhouse. Drugs School says, “[Pigs] have the and genetic breeding cause pigs to become so cognitive ability to be quite Many pigs go insane from lame that they are extremely crowded conditions on sophisticated. Even more so than crippled or, at best, can factory farms and compulsively dogs and certainly [more so than] barely walk— 420,000 pigs a year chew on the bars of their pens. arrive crippled. 3-year-olds.”

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Dragged from the ocean depths, fish suffer from decompression, “Don’t they have to treat suffocation, and being crushed. animals well for them to ‘produce’?” left: © Jeff Gale Top Fish No. Factory-farmed animals are sick and diseased, but the meat industry has decided that Now that What Happens the money saved by keeping all the animals in to Fish? commercial ?” crowded and filthy conditions outweighs the financial Like other animals, fish feel has pain and experience fear. depleted the oceans of costs incurred when some of the animals die. National Dr. Donald Broom, “target” fish, the seafood Hog Farmer succinctly says that “crowding pigs pays.” advisor industry has turned to Explaining why the egg industry crowds birds so tightly © Jeff Gale to the British raising fish in contained fish into cages, causing many to die and all to suffer government, says, farms, a practice known as miserably for their entire lives, distinguished “Anatomically, “aquaculture,” which uses professor Dr. explains physiologically, and either tanks on land or cages in that “chickens are cheap, cages biologically, the pain the ocean. The fish are packed so are expensive.” system in fish is tightly together that they constantly virtually the same as in bump into each other and the walls of birds and mammals.” the enclosure, causing painful sores To read more When they are dragged and damage to their fins. The about the from the ocean depths, fish enormous amount of feces in the suffering and undergo excruciating enclosures leads to rampant outbreaks environmental decompression—the rapid of parasites and disease. In order to devastation pressure change often ruptures keep the fish alive in such unhealthy caused by fish their swimbladders, pops out their conditions, large quantities of farms, visit eyes, and pushes their stomachs antibiotics and other chemicals are PETA.org/Fishing. through their mouths. Then they’re poured into the water. When the fish tossed onboard ships, where many are fully grown, they are killed by having The thin mesh of commercial slowly suffocate or are crushed to their stomachs cut open or suffocate fishing nets cuts into the flesh of many death. Others are still alive when their when the water in their tank is simply fish, causing blood loss and strangling throats and bellies are cut open. drained away. them in the water or in the net as it is dragged aboard. Marine Observer Program © Alaska Fisheries Center, © Alaska Fisheries Center, “If anyone wants to save the Eating Meat Harms the Planet planet, all they have to do is just stop eating meat. … It’s Climate Change in reducing your impact on in sprawling lagoons. The According to a recent United climate change. toxic waste in these lagoons staggering when you think Nations report, a global shift often seeps or spills out into about it. Vegetarianism toward a vegan diet is Pollution surrounding waterways and takes care of so many necessary to combat the worst Farmed animals produce kills massive numbers of fish things in one shot: effects of climate change about 130 times as much and other animals. ecology, famine, cruelty.” (because of emissions of excrement as the entire —Sir Paul McCartney carbon dioxide, methane and human population of the Water Resources nitrous oxide). Researchers at U.S. Many of the millions of More than half of all the water the University of Chicago pounds of excrement and consumed in the U.S. is used determined that switching to a other waste (contaminated to raise animals for food. vegan diet is 50 percent more with antibiotics, arsenic, and By simply going meat-free, effective than switching from other chemicals) produced by you will save 95,000 gallons a regular car to a hybrid U.S. factory farms are stored of water a year.

Raising animals for food is “one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.” —United Nations

K OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT PETA.ORG. meet your meat 13 PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 16

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ook the Transition eoler There’s no mystery to creating deliciously satisfying vegan meals. Tasty alternatives to the animal ingredients that you may be cooking with are easier to find than ever—many are as close as your corner supermarket.

Purchase some great vegan cookbooks, If you’re just getting 3 or borrow them from the library. started, you may want to 1 There are cookbooks for people try simply “vegging up” your who don’t like to spend more than favorite recipes by replacing the 10 minutes preparing dinner, and meat. Replace the beef in burritos there are cookbooks for gourmet chefs. with beans and grilled veggies, or try Or visit PETA.org/VeganLiving vegan beef crumbles (which can be for hundreds of recipes, cooking found in the freezer section). Top baked tips, a shopping guide, potatoes with , faux bacon bits, or vegan sour and info on the best new cream. Make homemade pizza with nondairy cheese, mock products. pepperoni, and toppings. Many canned soup Always eating flavors that you’re probably already used to are on the run? Check out the vegan, like black bean, lentil, minestrone, tomato, increasing variety of vegan microwavable and vegetable. Have spaghetti meals, like Amy’s Black Bean Enchilada With with marinara sauce or add Spanish Rice or Yves’ Thai Lemongrass Veggie veggie meatballs. Chick’n. Or get some vegan deli slices, and pile on some guacamole, mustard, and veggies— voilà, you’ve got a tasty, quick sandwich. The Try the ever-growing 4 possibilities are endless, so get shopping! lineup of mock meats, including veggie burgers, “hot dogs,” “turkey,” “ham,” “chicken,” and “roast beef” slices, “riblets,” and “chicken” patties. Not only are mock meats delicious, they’re also high Explore the many in healthy plant protein and low in saturated fat, and vegan foods that have they contain zero cholesterol. A few of the “meatiest” been popular in other 2 choices include the Boca brand countries for years, like burgers, crumbles, and faux hummus (a tangy spread chicken nuggets and patties. made from chickpeas), Check out our taste vegetable curries, and falafel (a spicy mix of beans reviews and made into patties and “meatballs”). Enjoy recommendations Mexican-style beans-and-rice dishes, Japanese at PETA.org. vegan sushi with avocado and cucumber, and 5 Thai and Indian curries.

14 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GET M PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 17 Try These Easy Q & A Substitutes! “Where can I get Then Now vegan foods

Meat Try Boca’s veggie burgers, in my town?” faux chicken patties, and You can now find veggie burgers and other mock “beef” crumbles; meats as well as rice, soy, and almond milks in pretty Morningstar Farms’ faux much every supermarket nationwide, including Walmart. If chicken strips; you don’t see a certain product at your local grocery store, Gardenburger’s “riblets”; just ask—store managers want suggestions from their Field Roast’s “”; customers. Of course, a large percentage of the foods that Lightlife’s “bacon”; Gardein’s you already eat are vegan, including many cookies, herb Dijon “breasts”; and Yves’ chips, breads, crackers, pastries, cereals, soups, and and Turtle Island Foods’ faux ham candies, along with staples like pasta, oatmeal, and turkey deli slices—the beans, nuts, vegetables, rice, , and possibilities are endless! peanut butter.

Milk Try the dozens of vegan options, such as Silk, WholeSoy, Rice Dream, and Almond Breeze brands; use them in any way that you’d use cow’s milk. And try the delicious nondairy coffee “creamers”!

Butter Most are vegan; also try vegetable, coconut, and olive oils.

Ice Cream Try Soy Delicious, Tofutti, Rice Dream, Soy Dream, or fruit sorbets.

Cheese Use for pizza, sandwiches, toppings, and sauces. Try Tofutti, Follow Your Heart, , or VeganRella brands.

Cream Cheese Try Tofutti Better Than Cream Cheese.

Sour Cream How about Tofutti Sour Supreme?

Eggs For baking, use Ener-G Egg Replacer, bananas, or applesauce.

For breakfast, scramble up some tofu with veggies, turmeric, Icons/Jupiterimages © Food , and soy sauce.

Snacks Check the ingredient lists of snacks like chips and cookies— Check out our vegan you’ll be surprised at how many are already vegan. shopping guide at PETA.org/VeganLiving. Mayonnaise Try Vegenaise—your taste buds won’t know the difference.

T MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG. eating for life 15 PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 18 Recipes for Life

It’s easy once you know how. Here are recipes, tips, and ideas to get you started.

Blueberry Pancakes ½ cup water 1 cup whole-wheat flour 2 Tbsp. baking powder 1 cup white flour 1 lb. mock chicken (try Morningstar 3 Tbsp. sugar Farms’ Chik’n Strips) 3 Tbsp. baking powder 3½ cups vegetable oil 1 tsp. sea salt 2 cups vanilla soy milk • Mix together the salt, onion powder, 3 Tbsp. canola or safflower oil pepper, garlic powder, flour, and ½ cup frozen blueberries nutritional yeast in a deep bowl. In a ½ cup fresh blueberries separate bowl, dilute the mustard with the water. Add ¹⁄3 cup of the flour • Combine the first five ingredients in mixture to the mustard mixture and a bowl and sift together. Add the soy stir. Combine the baking powder with milk and the oil and mix until smooth. the remaining flour mixture. • Ladle onto a hot pancake griddle. • Dip chunks of the mock chicken into Add the frozen blueberries. Cook for the mustard batter, then drop into the 2 to 3 minutes on each side. flour mixture to coat with the desired • Serve with the fresh blueberries. amount of “crust.” Heat the oil in a Breakfast large skillet over medium-high heat (or Eating breakfast out? Try a bowl of grits Makes 4 to 6 servings use a deep fryer) and fry until crispy or oatmeal, hashbrowns, a bagel or and golden brown, turning as needed. toast with jelly, or a fruit cup. Take along your own dairy-free margarine or a cream Lunch or Dinner Makes 4 servings cheese substitute. For breakfast at home, Dining out for lunch or dinner is a snap. try the following: Most restaurants serve at least one • Fry up some sliced boiled potatoes vegan meal, and many will adapt and onions for homemade home an entrée for you. Look for salads, fries. Serve them with soy bacon baked potatoes, rice or pasta dishes or faux . with vegetables or a meat-free • Visit VegCooking.com for vegan tomato sauce, Thai and Indian recipes for French toast, Spanish curries, bean burritos, falafel, omelettes, and even crêpes. and vegan pizza with lots of vegetables • Try a toasted bagel with Tofutti brand but no cheese. You may even find Better Than Cream Cheese. a on the menu! • You can find vegan anywhere— just serve it with soy or Fried ‘Chicken’ (or apple juice) instead of cow’s milk! 1 tsp. salt • Check packages of pancake and waffle ½ tsp. onion powder mixes—many are vegan—and just 1 tsp. pepper add soy milk and/or egg replacer. 1 tsp. garlic powder • Some Kellogg’s Pop Tarts (without 2 cups unbleached white flour icing) are vegan, as are Pepperidge ¼ cup nutritional yeast

Recipe photos: © Steve Lee Studios Farm’s apple and cherry turnovers. 3 Tbsp. yellow mustard

16 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GET M PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 19

Crunchy Vegetable Wraps 2 Tbsp. finely diced red onion Pesto Pasta 1⁄4 cup nondairy cream cheese Salt and pepper, to taste 2⁄3 cup basil pesto (try Tofutti brand) 1 9-oz. pkg. fresh fettuccine 4 10-inch flour tortillas • Spread 1 Tbsp. of the “cream 1 Tbsp. olive oil 1 cup shredded spinach cheese” on each tortilla. Sprinkle 3 cloves garlic, minced 1⁄4 cup alfalfa sprouts an even amount of the remaining 2 cups sliced roasted red bell peppers ½ cup shredded red cabbage ingredients on each wrap and ½ cup pitted olives, halved lengthwise ½ cup sliced avocado roll up. Salt and pepper, to taste 1⁄4 cup chopped tomatoes ½ cup diced cucumbers Makes 4 servings • Place the pesto in a large bowl. • Cook the pasta according to the package instructions. • While the pasta is cooking, heat the oil in a large skillet over medium-high heat. Add the garlic and cook, Appetizers stirring until soft and fragrant, about 30 seconds. Add the peppers and Appetizers can be as simple as chips and dip olives and cook, stirring until hot, or as elegant as a vegan pâté. about 3 minutes. Season with the Here are some ideas for quick-and-easy hors d’oeuvres: salt and pepper. • Drain the cooked pasta, reserving Whip up a seven-layer Mexican dip using refried beans, black olives, salsa, shredded Daiya cheese, Tofutti brand “sour ¹⁄3 cup of the water. Whisk the pasta cream,” sliced green onions, and jalapeños. water into the pesto. • • Add the pasta to the pesto and toss to Veganize that old standby, pigs in a blanket, using tofu hot combine. Add the peppers and olives dogs wrapped in puff pastry. (Pepperidge Farm brand and combine. puff pastry and Pillsbury Crescent Rolls are vegan.) • Divide among 4 bowls and serve • immediately. Shake ’n Bake bite-size pieces of mock chicken or tofu and serve them with toothpicks. Makes 4 servings

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‘Creamy’ Potato Salad ¾ cup sliced celery Wild-Mushroom Stroganoff 6 medium potatoes 1 cup cubed potatoes 1 Tbsp. extra-virgin olive oil ½ cup eggless mayonnaise 1 cup diced tomatoes 1 medium-size yellow onion, diced (try Vegenaise or Nayonaise) ¾ cup cubed seitan 1 cup quartered baby portobello 1⁄4 cup yellow mustard 2 Tbsp. molasses mushrooms 2 Tbsp. distilled white vinegar 2 Tbsp. Dijon mustard 1 cup quartered shiitake mushrooms ½ onion, chopped 1 15-oz. can kidney beans, drained 1 cup quartered button mushrooms ½ cup chopped celery 1 15-oz. can navy beans, drained 1 Tbsp. whole-wheat pastry flour Salt and pepper, to taste Sea salt and black pepper, to taste 1 can mushroom gravy (try Campbell’s Paprika (optional) 1 cup whole-wheat bread crumbs brand) mixed with 3 Tbsp. olive oil 1 cup vegetable stock • Cut the potatoes into cubes and cook in ½ cup soy sour cream (try Tofutti brand) boiling water for 20 minutes. Drain and • Preheat the oven to 350°F. 1 Tbsp. ground mustard let cool completely. In a large bowl, • In a large pot, sauté the garlic, onions, 1⁄4 cup chopped parsley combine with the remaining ingredients. thyme, bay leaves, marjoram, and If desired, sprinkle with paprika. rosemary in the olive oil for about 2 • Heat the oil and sauté the onion and minutes. the mushrooms. Sprinkle in the flour Makes 4 to 6 servings • Add the wine, cover, and simmer and cook to a paste. Add the gravy for 5 minutes. and the vegetable stock and simmer Hearty ‘Beef’ Cassoulet • Add the carrots, celery, potatoes, and for 20 minutes. 6 garlic cloves, minced tomatoes and simmer for 10 minutes. • Mix the soy sour cream and the 1½ cups chopped onions • Add the seitan, molasses, mustard, mustard together. Pour into the 1 Tbsp. dried thyme beans, salt, and pepper. Heat through. mushroom mixture and heat through. 3 bay leaves • Transfer to 6 15-oz. oiled casserole • Garnish with the parsley. ½ tsp. marjoram dishes. Top with the bread crumbs, 1 tsp. dried rosemary cover, and bake for about 45 minutes. Makes 4 servings 3 Tbsp. olive oil ½ cup red wine Makes 6 servings

Recipe photos: © Steve Lee Studios 1 cup peeled and sliced carrots

18 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GET M PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 21

Enchilada Bake the soy cheese and half of the green and stir until well mixed. Heat the oil 1 12-oz. bag of Boca brand “burger” chilies, more enchilada sauce, and in a skillet, using enough to coat the crumbles (or your favorite vegan brand) 4 more tortillas. Add the burger bottom of the pan. Form the “beef” 1-oz. pkt. of taco crumbles mixture, more soy cheese, mixture into 1-inch balls and fry in the 2 Tbsp. vegetable oil the rest of the green chilies, and oil until browned. ½ cup minced scallions more enchilada sauce. End with the • Meanwhile, place the chili sauce and 2 Tbsp. all-purpose flour remaining tortillas, enchilada sauce, the jelly in a saucepan. Heat and stir 1 cup vegetable stock and soy cheese. until smooth. Add the browned mock 2 3-oz. cans pinto beans, drained • Cover with foil and bake for 30 meatballs and stir to coat well. Simmer 2 20-oz. cans of vegan enchilada sauce minutes. Remove the foil, top with the over low heat for 5 to 10 minutes. 12 corn tortillas Fritos, and bake another 10 to 15 1 bag shredded Daiya cheese (or your minutes, or until bubbly and browned. Makes approximately 20 1-inch balls favorite vegan brand) 1 4.5-oz. can diced green chilies Makes 9 servings 1 2-oz. bag Fritos, crushed Sweet-and-Sour • In a bowl, mix the burger crumbles ‘Meatballs’ with the taco seasoning and toss to 1 lb. ground beef substitute coat. Set aside. (try Lightlife Gimme Lean) Quick-and-Easy Snacks • Heat the oil in a skillet over medium ½ green pepper, finely chopped Microwave tortillas and fill them with canned refried heat. Add the scallions and cook for 1 small onion, finely chopped beans, Daiya cheese, salsa, guacamole, 3 minutes, or until softened. Stir in 1–2 cloves garlic, crushed and corn for easy burritos. the flour and cook for 1 minute. Add 2 slices white bread, crumbled • the stock and cook, stirring, to achieve Egg replacer equivalent Zap a veggie burger in the microwave and put it on a bun with your favorite and toppings. a smooth consistency, about 1 minute. of 2 eggs • Add the pinto beans and set aside. Salt and pepper, to taste Heat sliced veggie dogs and canned vegan-style baked • Preheat the oven to 375°F. Oil sufficient for frying beans in the microwave for fast “franks” and beans. • Spray a 9-by-13-inch baking pan with 6 oz. chili sauce • oil. Cover the bottom of the pan with 5 oz. red currant jelly Make an easy pasta salad by mixing cooked spiral a layer of the enchilada sauce. Layer pasta with chopped broccoli, carrots, green 4 corn tortillas and the pinto bean • Combine all the ingredients, except pepper, corn, red onion, and your favorite vinaigrette. mixture on top. Follow with part of the oil, chili sauce, and jelly, in a bowl

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until tender. Drain and mash with the margarine and soy milk or nondairy creamer. Add the salt and pepper, to taste. • In a medium bowl, mix the crumbles, mushroom gravy, peas, carrots, garlic powder, and cayenne. Pour into a pie pan. Top with the potatoes, spreading them to the edges of the pan. Bake for 30 to 40 minutes, or until the potatoes are browned.

Makes 4 servings

Spinach Lasagne ½ lb. lasagne noodles 2 10-oz. pkgs. frozen chopped spinach, thawed and drained 1 lb. soft tofu Shepherd’s Pie Campbell’s brand) 1 lb. firm tofu 4 medium potatoes, diced 1 small can mixed peas and carrots, 1 Tbsp. sugar 2 Tbsp. margarine drained 1⁄4 cup soy milk ½ cup soy milk or liquid nondairy creamer Garlic powder and cayenne pepper, ½ tsp. garlic powder Salt and pepper, to taste to taste 2 Tbsp. lemon juice 1 12-oz. bag Morningstar Farms brand 1 Tbsp. minced fresh basil burger crumbles (or your favorite brand) • Preheat the oven to 350°F. 2 tsp. salt 1 can vegan mushroom gravy (try • Boil the potatoes for 20 minutes, or 1 qt. tomato sauce

• Cook the lasagne noodles according to the package directions. Drain and set aside. • Preheat the oven to 350°F. • Squeeze the spinach as dry as possible and set aside. Pizza Toppings • Place the tofu, sugar, soy milk, garlic Pizza toppings are limited only by your imagination! Here are powder, lemon juice, basil, and salt in some quick ideas: a food processor or blender and blend until smooth. Stir in the spinach. Chop up whatever veggies are on hand and drizzle some olive oil over them. • Cover the bottom of a 9-by-13-inch • baking dish with a thin layer of the Try new ideas for toppings, like sun-dried tomatoes, beans, tomato sauce, then a layer of noodles spinach, or even corn. • (using about one-third of the Add different sauces, like pesto or red-pepper-and-garlic purée. noodles). Follow with half of the tofu • filling. Continue in the same order, Get creative with fake meats—top your pizza with veggie burger crumbles, using half of the remaining tomato veggie bacon, or veggie pepperoni. sauce and noodles and all of the • remaining tofu filling. End with the Try nutritional yeast or soy Parmesan for a traditional cheesy taste. remaining noodles, covered by the • For a Mexican pizza, try refried beans, tomatoes, soy cheese, and salsa. remaining tomato sauce. • • Bake for 25 to 30 minutes. Try these brands of vegan cheeses:

Recipe photos: © Steve Lee Studios Daiya, Follow Your Heart, Tofutti, or VeganRella. Makes 6 to 8 servings

20 eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AND GET M PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 23

Chocolate Mousse 11⁄4 lbs. silken tofu ¾ cup semisweet chocolate Sandwiches chips, melted Sandwich fillings can be just about anything that you have on hand: • In a blender, purée the Stuff a baguette with lettuce, tomato, veggie bologna tofu until smooth. Add or turkey, and nondairy cheese slices. the melted chocolate • and blend thoroughly. Dress up a bagel with tofu cream cheese and olives Pour into 6 individual or veggie salami. dessert bowls and chill. • • Optional: Dust with Fill a pita with faux tuna or chicken salad. Try Worthington’s powdered sugar or top Chic-Kette or Morningstar Farms’ Chik’n Strips mixed with vegan mayonnaise and celery. with a strawberry or • other berries. Make a grilled “cheese” sandwich with nondairy cheese, such as Daiya or Makes 6 servings Follow Your Heart Dessert Baking is easy with vegan egg Fudge Mint Brownies replacer (available in supermarkets 1 cup granulated sugar • Spread into a greased 9-by-13-inch and health-food stores). Use soy, 1 cup plus 6 Tbsp. margarine pan and bake for 30 minutes. almond, or rice milk in place of cow’s 1 cup flour Cool completely. milk in your favorite desserts. ½ tsp. salt • Meanwhile, mix together the 16 oz. chocolate syrup confectioner’s sugar, ½ cup of the Strawberry-Mango Crisp 1 tsp. vanilla margarine (melted and cooled), For the Fruit Mixture: 1 cup confectioner’s sugar and the crème de menthe. Spread 1 qt. quartered strawberries 2 Tbsp. green crème de menthe over the cooled cake. 2 cups diced mango 1 cup chocolate chips • Melt together the remaining 6 Tbsp. 1⁄4 cup sugar of margarine and the chocolate chips 1⁄4 cup flour • Preheat the oven to 350°F. and cool slightly. Spread over the • In a large bowl, using an electric crème de menthe mixture. For the Topping: mixer, cream together the granulated • Refrigerate until set, then cut into 1 cup flour sugar and ½ cup of the margarine. 1-inch squares. Chill thoroughly again ½ cup rolled oats Mix in the flour and salt, then add the before serving. 1 cup brown sugar chocolate syrup and vanilla and mix ½ cup (1 stick) margarine until thoroughly combined. Makes 6 servings

• Preheat the oven to 400°F. • Mix the ingredients for the fruit mixture together in a large bowl. Spread evenly into a 2-quart casserole 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 nondairy ice cream.

Makes 6 servings

ET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT PETA.ORG. eating for life 21 PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 24 When You’re Away From Home Restaurant options for vegan diners keep getting better and better. Whether you’re a fast-food fan or a gourmet connoisseur, a great place to learn about vegan restaurant options is the “Dining Out” section of PETA.org/VeganLiving. Here are a few more tips. © Steve Lee Studios

• An easy way to try new foods is to if vegan options will be served— There are lots of great vegan burgers, go to restaurants that offer a variety most catering companies are “hot dogs,” “riblets,” “chicken” patties, of vegan entrées. Eating Chinese? accustomed to serving vegan diners. and other mock meats that taste terrific Try the bean curd (tofu) or vegetable straight from the grill. Top veggie dishes, or ask for vegetable fried rice • When dining at someone else’s burgers off with ketchup and mustard (without eggs) and garlic eggplant. house, let your hosts know in or with more creative condiments, such 1Some Asian restaurants even offer advance that you’re a vegan. Offer to as salsa, guacamole, and hummus. mock meats! Having Mexican? bring a vegan dish to share. (This is Baste vegetable shish kebabs or soy Order bean burritos, tacos, and a great way to introduce others to chicken strips made by companies such tamales minus the cheese, or make vegan eating.) as Morningstar Farms with Italian a hearty meal out of refried beans 4 dressing or a teriyaki marinade, then mixed with Spanish rice and served Eating on the Road grill them until the vegetables are with fresh tortillas, salsa, and Hard Rock Café, Denny’s, Chili’s, Johnny slightly blackened, and voilà—a guacamole. In Indian restaurants, Rockets, Red Robin, and Burger King all delicious summertime treat. Enjoy you’ll find fabulous vegetable curries, boast briskly selling veggie burgers on chocolate mousse (see page 21), fresh lentil soup, potato-filled samosas, their menus. Taco Bell offers cheap watermelon, or a nondairy ice cream and other delights. Japanese, vegan fare, such as bean burritos and sundae for dessert. Ethiopian, Middle Eastern, Thai, veganized Crunch Wrap Supremes (be and other ethnic restaurants also sure to add potatoes and guacamole!). offer delicious vegan items. Try vegan subs at Quiznos and Subway with fresh-baked breads and toppings. • If you’re stuck at a behind-the-times And try Chipotle’s vegan burrito. Some restaurant without much vegan locations even offer vegan “chicken” variety, ask if the chef can whip up strips! Be sure to surf to VegGuide.org a vegan entrée. Most restaurants will to do a bit of Web research on vegan gladly accommodate special and vegan-friendly restaurants in your requests, and you’ll be surprised at destination city before your next trip. 2the creativity of some chefs! Fire Up the Grill! • If you’re attending a catered affair, Don’t give up backyard barbecues ask the host or caterer ahead3 of time just because you’re not eating meat. 22 eating for life FOR ADDITIONAL TIPS ON TRAVEL AND FOR VEGAN B PETA US VSK Insides updates 15-02-11 (13614)_VSK (New look) Layout 12/08/2011 15:34 Page 25 Resources Online Resources Books Cookbooks The Conscious Cook: PETA.org Eating Animals

Everything you’ve ever wanted to know by Jonathan Safran Foer Delicious Meatless Recipes

about animal rights and veganism, An eloquently written That Will Change the Way plus shopping tips, meal plans, and personal journey through You Eat information on the best new vegan the world of factory farming by Tal Ronnen products! Vegan cooking with a gourmet flair. 21-Day Weight Wow your friends and family with these PCRM.org Loss Kickstart: Boost beautiful, delicious dishes Website of the Physicians Committee for Metabolism, Lower Responsible Medicine, which advocates Cholesterol, and Dramatically : A Simple plant-based nutrition for better health Improve Your Health Guide to Feeling Great, by Neal Barnard, M.D. Losing Weight, and Saving peta2.com A step-by-step plan the Planet The website for PETA’s Youth Outreach by Alicia Silverstone Division and a resource for people aged for getting healthy 13 to 24 who want to learn more about through a vegan diet A step-by-step plan by Alicia animal rights and get free stuff Silverstone to take you on a Good News for All Creation path to a cruelty-free diet, whether you’re PETAMall.com by Dr. Stephen R. Kaufman a new vegetarian or a long-time vegan Your online one-stop cruelty-free shop and Nathan Braun Why Christians should How It All Vegan! PETAKids.com be vegetarians Irresistible Recipes for Games, contests, and prizes for kids an Animal-Free Diet who want to help animals Judaism and by Tanya Barnard and Vegetarianism PETACatalog.com by Dr. Richard Schwartz Delightfully demonstrates The official online PETA catalog Why Jewish mandates point how vegan food can be toward vegetarianism fabulous, flavorful, and PETAPrime.org nutritious An online community for people in the prime of their lives who are Slaughterhouse: The Compassionate Cook celebrating kind choices The Shocking Story by PETA and Ingrid E. Newkirk of Greed, Neglect, The original cookbook full and Inhumane Treatment of the favorite recipes of PETA Inside the U.S. Meat Industry staff and members by Gail Eisnitz Blows the lid off USDA and meat-industry claims that animals are humanely slaughtered and lends Videos new meaning to Paul McCartney’s ‘Glass Walls’ comment, “If slaughterhouses had glass A 13-minute exposé walls, everyone would be vegetarian.” about the lives and deaths of farmed Veganist: Lose Weight, Get animals, available Healthy, Change the World at PETA.org by Kathy Freston

A thorough review of the Get more videos and information benefits of a vegan diet for at PETA.org. your health, animals, and the world

N BOOKS, WEBSITES, AND MORE, VISIT PETA.ORG. eating for life 23