NOT EVERYONE MAKES THE SHIFT TO A PLANT-BASED DIET OVERNIGHT… HOUGHTTTHOUGHSOME HOUGHPEOPLESOME SOMEPEOPLEDO PEOPLEDO... DO Step Two: Experiment with Substitutes Step Five: Look One day they’re subsist- There is a stunning variety of soy and veg- Beyond Dairy ing on greasy burgers, etable based meat substitutes on the market that Vegetarian substi- chicken wings and make the transition to meatless fare easier than tutes help here, too. Look cheese sauces, and ever. TVP (texturized vegetable protein; look for it for soy cheese, soy the next it’s in the bulk food section of natural foods stores) has yogurt, and milks made cholesterol-free the texture of cooked ground beef and is a perfect from soy, grains or veggie burgers, substitute in tacos, sloppy joes and chili. You’ll also nuts. Substitute these baked potatoes and find a variety of veggie burgers, meatless hot dogs, in recipes where dairy red beans and rice. meatless deli meats and other meat replacers in is called for. Check out For others, the natural foods stores and even in many regular some of our recommended dietary shift is a gradual supermarkets. cookbooks for delicious one, first pushing meat from ideas on how to replace both dairy and meat in Step Three: Broaden Your Horizons the center to the side of the plate, and then off the meals (once you’ve tasted pasta shells stuffed with Explore the cuisine of cultures that have menu entirely. Whatever pace you choose, these tofu ricotta, we guarantee you won’t go back!). And perfected plant-based cuisine and add some new guidelines can help make the transition a smooth one. don’t be afraid to ask for what you want. Most foods to your meals. Try grains such as whole Currently, each of us is somewhere on a food pizzerias will happily load your pie with fresh couscous—a Moroccan staple—and quinoa—a continuum. On one end, there’s the meat-centered, veggies and skip the fatty cheese. Chinese restaurants South American favorite. They both cook more Standard American Diet (appropriately referred to will keep the eggs out of you fried rice if you ask. quickly than other whole grains. Enjoy baby limas as SAD). On the other is the purely plant-based cooked Mediterranean style or south of the border Step Six: Keep up the good work diet, containing no animal products whatsoever. black beans with salsa. Although a diet based on plant foods may Wherever you find yourself on the continuum, that seem foreign right now, by the time you’ve started is your point of departure. Step Four: Keep it Simple exploring substitutes, rethinking meals and Stock your pantry with vegetarian conve- Step One: Start with Favorite Familiar experimenting with new foods, you’ll find yourself nience foods such as canned soups, instant soups in a Meals discovering lots of new ideas—tacos made with cup, canned vegetarian baked beans, spaghetti Make a list of favorite meals and snacks TVP or bulgar, for example, or tempeh fajitas. sauce, instant refried beans and black beans, (including those from restaurants where you eat Once you’ve enjoyed scrambled tofu with frozen vegetables, texturized vegetable protein, often). Identify meals that are vegetarian or that can mushrooms and toasted almonds, you won’t find frozen vegetarian dinners, and veggie burgers. be made meatless with a few small changes. If a yourself missing scrambled eggs. You won’t miss They make it easy to prepare hearty dinners in favorite dinner is spaghetti with meat sauce, choose hamburgers at your next picnic if you are enjoy- minutes. You can simplify things by updating your meatless spaghetti sauce the next time you make ing the savory “steaks” of grilled portabello definition of “balanced meal,” too. Not every it—and give it some pizzazz with the addition of mushrooms. It may take some time to make the meal requires a meat substitute at its center. A bowl sautéed mushrooms or chopped sun-dried tomatoes. transition towards completely plant-based menus, of vegetable soup and a baked potato is a fast, The next time you make split pea soup, omit the buy you’ll find your efforts are more fun and filling and balanced meal. So is a bowl of baked ham and season it with fresh herbs. If your usual creative than you ever imagined. beans with whole grain bread and a salad. Chinese take out meal is moo shu pork, ask for a You’ll find plenty of cookbooks to help you meatless version of the same dish. You’ll be sur- make your transition to a plant-based diet easy prised at how easily you can turn your favorite and fun. The following are some especially good meals into healthier plant-based choices and you’ll choices for those just beginning to explore this find yourself eating more vegetarian meals in a short time. new way of eating. The Power To Make A Helpful Hints Difference Is On Your Plate Transition I Take Action Vegetarian Favorites by the Michigan Bean By enjoying a more plant-based diet, you Making the Commission. This booklet is a great deal for can dramatically improve your chance of living a Transition to $2.00. It offers basic cooking directions with long and healthy life, help restore the planet’s simple and delicious recipes. Send $2.00 to tender ecological balance and support a sustain- Healthy Food the MBC at 1031 South US 27, St. Johns, MI able economy. 48879. Choices Be Persistent I Simply Heaven by Abbot George Burke. More The cumulative effect of your actions will Now that you’ve decided to than 1,400 recipes from a vegetarian monas- make a difference. shift toward a more plant- tery. This is a wonderful resource for those who Join EarthSave To Stay Informed and based diet, you’re probably want All-American cuisine without meat and To Educate Others wondering exactly how to dairy. EarthSave’s greatly needed programs are begin. I actively helping people reclaim their health and The Uncheese Cookbook by Joanne Stepaniak. restore our imperiled planet. By joining Earth- A collection of recipes that imitate a wide Save, you learn how your food choices help variety of cheese-based dishes—but without protect and improve your quality of life, and you any dairy. become an active player in healing the environ- I ment that we all ultimately depend on. For mem- Meatless Meals for Working People by Debra bership or information, call (800) 362-3648. Wasserman and Charles Stahler. A collection of EarthSave educates, inspires and empowers super simple recipes and ideas for convenience people to shift toward a diet centered around foods that will make your transition easy. fruits, vegetables, grains and legumes - food choices that are healthy for people and the planet. I Lorna Sass’ Great Vegetarian Recipes by Lorna Sass. A wonderful guide to cooking with a wide variety of grains’ beans and vegetables. This is a great way to become familiar with new foods in very tasty recipes. EarthSave International PO Box 96 New York, NY 10108 800-362-3648/718-459-7503 email: [email protected] EarthSave International’s http://www.earthsave.org © EarthSave International, 1999. Educational Series.