vegnewsgovegguide.pdf

8/14/2019 VegNewsGoVegGuide.pdf

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G0VegGuideeasy steps to yournew veg life!5

By the Editors of


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Lyndsay

News flash: Vegetarianisms moment has arrived. Finally! No longer acounterculture movement synonymous with hippie and treehugger, thishealthy, compassionate lifestyle is being embraced by the mainstream as a smart,thoughtful, and sensitive step toward a sustainable futurefor humans, animals,and the environment. And never has cruelty-free living been as easy as it is rightnow. Foodies who hanker for the taste of meat but cringe at the thought of eatingdead flesh, rejoice! The quantity, quality, and variety of veg meat now available isunprecedented. Want some dairy-free ice cream with a side of soy yogurt? Chances

are good they can be found at your local grocery chain. Supermarket shelves arealso brimming with organic fruits and vegetables, newly discovered plant-basedantioxidant powerhouses, and countless other foods that taste amazing but dontinclude cruelty in their production.

VegNews editors live and breathe all things vegetarian, and understand thateliminating animal products from our lives definitely doesnt mean deprivation.Weve each found that exchanging cholesterol-laden foods for tasty plant-basedversions not only makes us feel good inside, but makes us look great on theoutside, too. As professional vegetarians, weve got the inside scoop on how tomaximize the pluses of this vibrant, peaceful lifestyleespecially when it comesto spotting the latest products, travel destinations, restaurants, books, clothing,and accessories. And guess what? Were ready to share the details. This we cansay with conviction: Living veg is easy. Its also fun, compassionate, and earth-

friendly.Now is the time to go veg. For your health, the animals, and the environment

and were here to help! Read on to discover how satisfying, joyful, and enriching lifein the veg lane reallyis.

The Editors of VegNews

contentsGo veg for your health ..........3Go veg for the environment .. 4

Go veg for the animals .......... 5

Tasty transitional recipes .. 67

Living la vida veggie .............. 8

Now, almost every decent-sized city hashealth-food stores and vegetarian restaurants;people do seem a lot more receptive to thenotion of someone being a vegan now thanthey were 20 years ago.Moby

Welcome toYour New Veg Life!

2

Elizabeth

Jenn

Anna

Colleen


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1HOW I WENT VEG

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VegHealth101Meeting your nutritional needs on a

veg diet is easy-peasy, but if you need a

nutritional refresher course, read on.

>What you need:Iron

>Where to get it:Whole-wheat

bread, kidney beans, broccoli

>What you need:Calcium

>Where to get it:Collard greens,

dried figs, molasses

>What you need:Vitamin D

>Where to get it:15 minutes of

sunshine a day, fortified soymilk

>What you need:B12

>Where to get it:Nutritional yeast,

soymilk, fortified cereals

>What you need:Omega 3s

>Where to get it:Flaxseed, flax oil,

walnuts

The first question vegetarianswere once predictably asked by curious omnivores was,Where do you get your protein? Thankfully, its widely acknowledged that meetingyour optimal health needs on a veg diet is easy as pie and that, in fact, most Americansconsume too muchprotein. So many plant foods in regular circulation at your localgrocery store or farmers market are loaded with protein, including corn, potatoes,bananas, avocados, rice, and peanuts. Other popular veg-nutrition-related myths havebeen laid to rest by leading health experts, so we no longer need fear such things ascalcium, iron, B12, or omega 3 deficiencies. With a balanced diet rich in vegetables,grains, fruit, nuts, and seeds, vegetarianism is a healthy lifestyle choice for everyone.

Its a fact that vegetarians have a lower risk of obesity, cardiovascular disease,stroke, hypertension, diabetes, certain cancers, kidney disease, and gallstones than

their carnivorous counterparts, and because animal products are the only sourcesof dietary cholesterol, plant-based diets are naturally heart-healthy. Vegans bloodcholesterol levels are typically 35 percent lower than those of omnivores, andby eschewing animal protein, you wont need to worry about calcium loss thatsattributable to high-protein diets.

Weight watchers will be glad to learn that vegetarians have a lower body-massindex (BMI) than omnivores, and a common experience among people transitioningto vegetarianism is that they immediately shed a few pounds, have more energy andstamina, and generally feel better having made the leap from meaty to meat-free. Bestof all, perhaps, is that vegetarians live, on average, six to 10 years longer than meat-eaters, which gives us more time to have fun with our friends and families, eat amazingfood, and continue work thats important to us. And did we mention well have moretime for enjoying vegan ice cream?

My motivation for going veg was athleticperformance. I was simply searching for thebest diet to fuel a high-performance lifestyle.I found it in the form of a plant-based diet.Brendan Brazier, Ironman Triathlete

Go Veg for

Your Health

AS SOMEONE whos spent the majority of her life

in the decidedly un-cool crowd (Star Trek fan? Yes.

Scrabble addict? Indeed.), I was thrilled to discover at

17 that veganism gave me an instant connection with

the coolest kids aroundactivists who cared about

the condition of our planet and its creatures. Finding

common ground with intelligent, interesting, and

compassionate people makes veganism its own extraordinary reward.

VN Managing Editor Elizabeth Castoria


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HOW I WENT VEG

2 Reason#223togoveg:Environmentfor theGo Veg

4

It takes 27 times

more petroleum

to produce a

hamburger than

it does a soy

burger.

I GREW UP eating tofu and seaweed and drinking fresh soymilk. I

even wrote an animal-rights paper in seventh grade, but I first went

vegetarian when I was 17 when my best friend went vegan. I thought

if she could give up dairy and eggs, I could give up meat, and have

never looked back. I am now vegan and did my research so I can

be as healthy as possible. Now my diet matches my compassion for

animals. VN Associate Editor Jennifer Chen

37%ofhuman-causedmethane

comesfromanimalproduction.

Carbon offsetting is de rigueuramong todays eco set, but if youre already veg, theres noneed to buy into the notion of extenuating your personal greenhouse gas emissions bypaying for pricy carbon credits. By merely eliminating meat and dairy from your diet, yourealready doing more for the environment than if you were to exchange your gas-guzzlingSUV for an eco-friendly hybrid.

When the UN released its 2007 environmental report, many were shocked tolearn that industrialized animal-agriculture, commonly referred to as factory farming,is responsible for more greenhouse-gas pollution than all the worlds automobile

emissions. Livestock production also accounts for more than eight percent of globalwater use, and is the number one cause of water pollution worldwide. When youconsider that 64 percent of the world is expected to feel the stress of water shortages by2025, going veg just makes sense.

As countries around the globe continue to industrialize and develop, the demand formeat increases. Sadly, 70 percent of what was once Amazon rainforest is nowused for grazing animals, and with each tree that disappears, the earthsability to absorb carbon dioxide from the air diminishes, placing a higherenvironmental toll on our already-burdened planet. A close examinationof the big environmental picture and the role that animal agricultureplays in global warming will have you swapping that hamburger for asoy dog in no time.

I would definitelychoose a vegetariandiet for my family,because I believe its

the healthiest.Daryl Hannah,Actress/Activist

fact


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HOW I WENT VEG

In a perfectworld, we shouldall be withoutleather, wool, silk,and any otheranimal products orbyproducts.Emily Deschanel,

Actress

5

If you love animals,adopting a veg lifestyle is the most profound way to align your actionswith your ethics. Just like dogs and cats, the 10 billion pigs, chickens, turkeys, sheep, cows,goats, and other animals slaughtered for food each year in the United States are sentientbeings who deserve to live their lives free from pain and suffering. Todays factory-farmingmethods, however, dont allow them even these basic rights.

In the United States, the federal Humane Slaughter Act stipulates that cows shouldbe killed humanely by being stunned by a mechanical blow to the head to render themunconscious before being strung up, yet assembly lines often process 400 cows per hour,resulting in live cows being dismembered, which is definitelynothumane. The grim trend

continues for chickens.Ninety-eight percent of egg-laying hens in the United States exist in overcrowded wire

battery cages, where they cant preen themselves, perch, flap their wings, or even walk.New legislation is being introduced in several US states to allow our feathered friendssome basic rights, but there really is no such thing as a cruelty-free egg or humanely-raised chicken.

The road to vegetarianism is often taken in baby steps,and eliminating fish from your diet might be the finalphase before going flesh-free for good. Fish feel pain, too,and deserve our consideration. They have complex socialstructures and can even recognize specific shoal mates.Some fish will eavesdrop on their neighbors, and othersemploy toolssuch as the South African fish who carry their

eggs to a safe spot using leaves. If saying goodbye to yourbeloved tuna-salad sandwiches brings a tear to your eye,cry no more: Faux fishyes, even tunaawaits you at thenearest well-stocked natural-foods store.

VegintheUSAVeg curious? Check these scintillating

stats to see where you fit in.

>2.3 percent of US adults never eatmeat, poultry, fish, or seafood

>Women are twice as likely to give

up meat-eating than men, though the

gender gap closes as more animal

products are removed from the diet.

For vegans, there are nearly equal

numbers of men and women

>The Northeast of the US is home

to the greatest percentage of people

who never eat meat, whereas the

South and North Central regions tie

for last place>Only six percent of Caucasian

adults never eat meat, compared with

seven percent of African Americans

and eight percent of Hispanics

Animals

Go Vegfor the

MAYBE IT WAS BECAUSE I watched Fern Gully too many times as

a kid, but I have always cared about the health and well being of

the earthreducing my environmental impact on this beautiful

planet has always been very important to me. Once I discovered

the environmental effects of factory farmingand eating meat in

particularthe decision to go vegan was a no-brainer. Saving 1.5

tons of carbon dioxide from being released into the air each year

while eating deep-dish pizza and cupcakes? Its a win-win.

VN Assistant Editor Anna Peraino


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HOW I WENT VEG

PhotobyHannahKaminsky

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4>The Comfort Food Favorite

BakedMacaroni&CheeseMmmm macaroni and cheese. Everyonesfavorite comfort food is traditionally loaded withbutter, cheese, cream, and more butter. Thistransformed version with a super-rich vegancheese sauce makes this mac n cheese the

ultimate comfort food.

Serves 6

4 quarts water

1 tablespoon sea salt

8 ounces macaroni

4 slices of bread, torn into large pieces

2 tablespoons + cup margarine, divided

2 tablespoons shallots, peeled and chopped

1 cup red or yellow potatoes, peeled andchopped

cup carrots, peeled and chopped

cup onion, peeled and chopped

1 cup water

cup raw cashews

2 teaspoons sea salt

teaspoon garlic, minced

teaspoon Dijon mustard

1 tablespoon freshly squeezed lemon juice

teaspoon black pepper

teaspoon cayenne

teaspoon paprika

1. In a large pot, bring the water and salt to aboil. Add macaroni and cook until al dente.In a colander, drain pasta and rinse with coldwater. Set aside.

2. In a food processor, make breadcrumbsby pulverizing the bread and 2 tablespoons

margarine to a medium-fine texture. Setaside.

3. Preheat oven to 350 degrees. In asaucepan, add shallots, potatoes, carrots,onion, and water, and bring to a boil. Coverthe pan and simmer for 15 minutes, or until

vegetables are very soft.4. In a blender, process the cashews, salt,garlic, -cup margarine, mustard, lemonjuice, black pepper, and cayenne. Addsoftened vegetables and cooking water to theblender and process until perfectly smooth.

5. In a large bowl, toss the cooked pasta andblended cheese sauce until completely coatedSpread mixture into a 9 x 12-inch casseroledish, sprinkle with prepared breadcrumbs, anddust with paprika. Bake for 30 minutes or untilthe cheese sauce is bubbling and the top hasturned golden brown.

TastyRecipesTransitional

Heres one feel-goodexcuse for taking theveg plunge: the food!Once you give animalproducts the heave-ho,a whole new world ofculinary wonder revealsitself. When cookingat home, dont beafraid to experiment.

Almost any dish canbe made veg, so grabthat apron and head tothe kitchen! Delicioussurprises await.

>

WHEN I WAS about 10, my family was involved with a German youth

exchange, and I became friends with several young Germans, a few

of whom were vegetarian. They were so much more aware of food

issues and factory farming, and as I got to know them, I asked why

they were vegand their reasoning made so much sense. It took me

a while, but in high school, I finally went vegetarian, and after doing

more research into the dairy and egg industries, I went completely

vegan a year later and have never looked back.

VN Office Manager Lyndsay Orwig


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> The Healthy Main Course

GardenFreshRatatouilleRatatouille, a rustic Mediterranean dish

teeming with the seasonal flavors of egg-plant, tomatoes, and zucchini, tastes evenbetter served over polenta or couscous.Enjoy with a simple green salad for a lightevening meal.

Serves 4

cup olive oil

4 cloves garlic, minced

1 medium onion, diced

1 medium eggplant ( pound), diced

1 medium zucchini, quartered and diced

1 medium red bell pepper, diced

6 tomatoes (2 pounds), diced 1 teaspoon fresh oregano, roughly chopped

1 teaspoon fresh thyme, roughly chopped

teaspoon salt

teaspoon freshly ground pepper

1 tablespoon balsamic vinegar

1 tablespoon capers, drained and roughlychopped

cup fresh basil, thinly sliced

1. In a large pot, heat olive oil over mediumheat. Add the garlic and onion and cook,stirring occasionally, until onion is softened,

about 5 minutes. Add the eggplant andcook for 5 minutes. Add the zucchini andbell pepper and cook for 10 minutes. Stir intomatoes and cook for 5 more minutes. Allvegetables should be tender.

2. Stir in the oregano, thyme, salt, and pepper,and cook for one additional minute. Removefrom heat and add balsamic vinegar andcapers. Garnish with basil when serving.

> The Decadent Dessert

NeapolitanBarsStrawberry, chocolate, and vanilla cometogether in these sweet, simple bars.Theseclassic flavors are each wonderful on theirown, but combined in these bars theyresomething spectacular.

Makes 16 bars

1 cups flour

teaspoon baking powder

teaspoon baking soda

teaspoon salt

cup sugar

1 cup strawberries, hulled and roughlychopped

cup dark brown sugar, packed

5 tablespoons margarine, melted

2 teaspoons vanilla

cup plain soymilk

cup bittersweet chocolate

cup soy creamer

1. Preheat oven to 350 degrees and lightlygrease an 8 x 8-inch square pan. Set aside.

2. In a medium bowl, sift together flour,baking powder, baking soda, salt, and sugar.Add strawberries, and toss to coat thoroughly.

3. In a medium bowl, whisk together brownsugar, margarine, vanilla, and soymilk. Pourwet ingredients into dry mixture, and stir.Mix until just combined, and pour batter intoprepared pan. Bake for 20 to 30 minutes,or until a toothpick inserted into the centercomes out dry. Allow to cool in the pan.

4. While the bars are cooling, prepare theganache topping. In a microwave-safe dish,combine chocolate and soy creamer, and heaton high for about one minute. Stir thoroughlyuntil mixture is smooth, microwaving foran additional 30 to 60 seconds to melt anyremaining lumps if necessary. Pour ganacheover bars, and let cool completely. Slice intobars and enjoy.

GROWING UP, I never liked the taste of meat. There was no political,

ethical, environmental, or health motivationI simply avoided

meat and ate the side dishes. It wasnt until I went away to college

that I discovered vegetarianism as a concept and began to identify

as one, but I still loved my skim milk and non-fat yogurt. After

graduating, I spent nearly two years traveling through Asia and

rarely consumed dairy. I felt better than ever and began reading

about the atrocities of the meat and dairy industry. I immediately went vegan and have

never looked back.

VN Associate Publisher Colleen Holland


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Our website:VegNews.com

Our newsletters: VegNewsletter and the VN Recipe Club

Our blogs:Caf VegNews, Press Pass, Savvy Vegan, This Just In!

Shopping for your veg staples should be a fun adventure. Take the time to enjoy the color and

aroma of your purchases, and relish the opportunity to broaden your culinary repertoire. Next

time you head to your local farmers market, natural-foods store, or neighborhood grocery

chain, take this handy list and rest assured youll always have something on hand to whip

up a tasty plant-based meal.

Dining in or eating out, its never been easier toenjoy savory, satisfying meals minus the meat.

RestaurantSurvivalTipsGone are the sad dining-out days

when the only option was an iceberglettuce salad with low-cal dressing.

When eating out, head for Indian,

Chinese, Vietnamese, Mexican, and

Japanese restaurants for a bounty of

veg options. Some of the VN editors

favorite mainstream restaurant

options include:

>Chinese:Tofuveggie stir-fry

over rice; fried noodles with

mushrooms and baby corn;

vegetarian egg rolls

>Italian:Cheeseless pizza withcapers and eggplant; pasta

puttanesca (hold the anchovies!);

grilled vegetables on focaccia

>Japanese: Avocado sushi rolls;

shiitake mushroom rolls; rice-

stuffed inari (marinated tofu)

>Mexican:Bean, rice, and salsa

burritos; tostadas with pinto

beans, lettuce, and guacamole

>Vietnamese: Fresh spring rolls

with peanut sauce; Vietnamese

crpes served with fresh greens

and dipping sauce

Lets Eat!Avocados

Bananas

Brown rice

Canned black beans

Canned chickpeas

Canned tomatoes

Dark leafy greens

Dried pasta

Flaxseed oil

Fortified non-dairy milk

Fortified cereal

Frozen fruit

Hummus

Nut butters

Nutritional yeast

Oatmeal

Olive oil

Pita bread

Quinoa

Raw almonds

Raw walnuts

Seasonal fruits and veggies

Tamari

Tofu

Tortillas

Veggie burgers

Whole-wheat bread

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