DAIRY FREE STARTER PACK easy & delicious FREE Simple & tasty recipes inside! AFFORDABLE KIND HEALTHY Congratulations!By opening this dairy free starter pack you are taking a huge step towards creating a kinder, healthier and more environmentally sustainable lifestyle. Simple choices, such as what we choose to purchase and consume, have the power to make great changes. When we make compassionate choices, we create a kinder world. 2 | Dairy Free Starter Pack Dairy Free Starter Pack | 3 Male calves are considered the dairy industry’s “waste” and are killed soon after birth Female calves are kept to continue the dairy industry’s cycle of misery. Mothers call out their grief at the loss of their babies, sometimes for days and weeks. For the calves it is traumatic and frightening. Bobby calves are worth very little financially. Bobby calf by-products are more lucrative than their meat, which is exported overseas and often used for human baby food. Their fourth stomach is dried and used in the production of cheeses, including parmesan. Other parts of their bodies are used for MILK pharmaceutical products. Where does it really come from? Calves are the victims In a natural environment female calves drink milk from their mothers of one of the most cruel, for around 9 months and stay with abusive and unnatural their mothers for the rest of their lives. Males suckle until they are production systems. a year old and then leave the Cows will only produce milk after female herd. giving birth. Calves compete with Male, or “bobby”, calves are the dairy industry for cow’s milk and considered the dairy industry’s are forcibly removed as quickly as “waste” and are killed soon after possible, within 12 to 24 hours of birth, at a few days old or, if reared being born. for veal, they are killed at 3 months. 4 | Dairy Free Starter Pack Dairy Free Starter Pack | 5 THE DAIRY INDUSTRY AND OUR ENVIRONMENT Meet Sarah Sarah’s mother was meat will be forcibly impregnated regarded as and her birth was also “low quality” and turned triggered by force - a into burgers, soup and swelling of her huge ud- procedure known as baby food. der forces her back feet to splay out. When she “induction”. She was then Like many cows in the stands she will arch her mutilated without anaes- dairy industry, Sarah back and lower her head thesia (including having suffers from mastitis and to try to take the weight her horns disbudded and lameness. Australian off her tender hind limbs. extra teats removed with farms report that up to a knife) and endured her 25% of animals suffer Coupled with this agony, Dairy farms are the largest source first pregnancy at 2 years from lameness, which Sarah suffers from mas- of methane and nitrous oxide of age. All of her babies is a condition that has titis. Mastitis is an in- production in south-east Australia. will be taken from her in been likened to crushing flammation of the mam- Despite common misconception, the same way she was all your fingernails in mary gland and is the both of these gases are much removed from her mother. a door and then being most common affliction more damaging to the forced to stand upright of dairy cattle around 1 She will be kept preg- environment than carbon dioxide. nant to continue pro- on your fingertips. This the world. Industry and How ducing milk for no other excruciating pain will veterinarians describe environmentally force her to lie down as this as causing severe reason than so the dairy In their 2006 report, Livestock’s much as possible. The pain and distress. industry can continue friendly is Long Shadow, the United Nations taking from her. Food and Agriculture Organisation She will be considered (FAO) reported that the livestock sector generates more greenhouse “spent” at 7 to 8 years and will be trucked to DAIRY? gas emissions than transport. slaughter. Due to the toll on her body, her While 550 litres of water The greenhouse gas emission are used to produce from producing 1kg of milk is enough flour for a loaf of equivalent to driving between 10-20km in a car.2 THE DAIRY COW IS EXPOSED TO bread, a whopping 1020 MORE ABNORMAL PHYSIOLOGICAL litres of water is required DEMANDS THAN ANY OTHER CLASS to produce a single The dairy industry uses more than OF FARM ANIMAL. litre of milk. 10% of all water in Australia.3 – John Webster, Emeritus Professor of Animal Husbandry, Bristol University’s Clinical Veterinary Science Department The amount of waste excreted by a single dairy cow is equivalent to that produced by 20-40 people.4 6 | Dairy Free Starter Pack Dairy Free Starter Pack | 7 THEGOODNEWS: Plant based sources We don’t have to sacrifice our values for health of calcium, such as kale and almonds, have We don’t need to more calcium by consume dairy to have gram than dairy strong teeth and bones products and to live healthy lives. Nutrients found in cow’s milk can be found in plant sources with the added benefits of fibre, antioxidants and phytochemicals. Eating out Large restaurant chains, such as Subway, Crust Pizza and Sumo Salad, have started introducing dairy-free and vegan friendly alternatives. Doughnut Time has multiple varieties of dairy free doughnuts so no one misses out! Thai, Indian, Mexican, Middle Eastern and Japanese SIMPLY REPLACE compassionate choices easier and restaurants often have more accessible than ever! This is by many dairy free options One of the easiest ways to drop dairy no means a complete list, so have a to choose from. from our diets is to simply replace look around and see what other alter- dairy based products with healthier, natives there are. Many brands have cleaner, and kinder alternatives. Check out different flavours, so don’t be afraid to HappyCow.net Most of the products right can be experiment a little until you find which for all the options in found in major supermarkets, making brand suit your taste buds best. your local area! 8 | Dairy Free Starter Pack Dairy Free Starter Pack | 9 I can’t believe it’s not dairy! Need to convince family and friends? These recipes A Healthier Way will prove to anyone that a dairy free lifestyle is Significant efforts These include: produce milk for their easy and delicious have been made by • Osteoporosis and young in the same way (no sacrifices here!). the dairy industry to all mammals do. We lowered bone health5-8 Enjoy, experiment, create educational are the only species to and create. campaigns about the • Ovarian cancer9, 10 breastfeed from another benefits of consuming • Prostate cancer5, 11 species and we are the dairy products and only species to continue 12, 13 to encourage daily • Parkinson’s disease breast feeding as adults. consumption of dairy. • Type 1 diabetes14 However, numerous • Cardiovascular recent studies have disease15 linked dairy consumption When dairy fat to a range of serious The simple truth is is replaced by health issues. that cows naturally vegetable fat, the risk of developing cardiovascular disease drops 15 Gourmet Vegan Quiche Did you know? by 10% 3 serves of dairy per day increases PASTRY METHOD FILLING METHOD the risk of dying from prostate PASTRY Melt the vegan cancer by 141% Fry onion until margarine and cream (Physician's Committee for 2-3 cups of plain flour translucent then add cheese together and Responsible Medicine) 250g vegan margarine mushrooms. Add the add the flour. garlic and the packet of 375g vegan cream Shape mix into a ball cheese ‘tuna’, then add the dill and then take a handful and the soy milk. If you of the mixture and place find that the mixture is FILLING it on a flat surface. not thickening, you can 1 packet of mock ‘tuna’, Sprinkle a little flour make a paste of plain crumbled or sliced – or around so that the flour and oil and stir it you can use veggie mixture does not stick through. garlic loaf, diced. and flatten with a Once brought to the 1 small red onion, diced rolling pin. boil you should find that Grease a 26cm x 26cm 2 mushrooms, diced it thickens the mixture (10in x 10in) quiche tin Small amount of oil for and press in the pastry. perfectly. frying Place this mix into your 1 teaspoon garlic Bake at 180’C (350’F) Gas Mark 4 for 20 base and put back in 1 cup soy milk minutes for the base the oven for about 1-2 teaspoons dried dill then remove. 15-20 minutes. RECIPE: Lynda Stoner, Now Vegan 10 | Dairy Free Starter Pack Dairy Free Starter Pack | 11 Serves Autumn Pasta 3-4 This recipe is somewhat unusual because is uses miso, a traditional Japanese ingredient, most often consumed as a soup. METHOD 375 packet of penne or pasta of Cook the pasta, drain and set aside. Heat your choice the oil in a pan over a low heat, then fry 1 tablespoon extra virgin olive oil the onion and garlic until they become 1 small onion, chopped translucent. Add the mushrooms and cook for about 1-2 minutes. Add the soy milk and 1 large clove garlic, chopped coconut cream and simmer gently. Stir in the 1 cup dried shitake mushrooms or cashew paste, sesame oil, balsamic vinegar you can use any fresh mushrooms and miso until ingredients are well blended. 1 cup soy milk Add the basil and desired amount of chilli and stir well. Toss through pasta and serve. 1 tablespoon cornflour 1 cup coconut cream 1 cup soy milk Make the sauce thinner by adding a little Vegetable Lasagne 1 tablespoon cashew nut paste salted water, or thicker by adding a little ½ teaspoon fresh coriander 1 dessertspoon cashew nut paste plain flour as needed.