"Protein content in seaweed varies somewhat. It is low in brown algae at 5-11% of dry matter, but comparable in quantitative terms to legumes at 30-40% of dry matter in some species of red algae. Green algae, which are still not harvested much, also have a significant protein content, i.e., up to 20% of dry matter. Spirulina, a micro-alga, is well known for its very high content, i.e., 70% of dry matter."
VEGAN-ism What is it? Why go vegan? How do vegans eat?
Outline of presentation Introductions Who are we Who is our audience Why are we here Definition of veganism Why go vegan Health Nutrition Environmentalism How do vegans eat Health messages aimed to daily eating Restaurant food is special and aims toward pleasing tastes Substitutes for health, substitutes for taste and texture Questions and Answers
What is Food? Nutrition Taste Comfort Our relationship with other living beings Our relationship with the earth Restaurant food offers all this to customers with convenience and ambience Restaurant food offers a livelihood to its staff
WHAT IS “vegan”? The abstinence of all animal products That means NO to: Meat (beef, pork, chicken), poultry, fish Dairy (milk, cheese, yogurt) Honey (for some) Leather, wool, silk, fur, etc in clothing… And it means YES to: Compassion Health Environmentalism
Why go vegan?Decreased risks of disease Decreased incidence of heart disease lower levels of dietary cholesterol Prevents cancers : breast, prostate, colon , other Lowers risk of arthritis Anti-inflammatory- Lower amounts of protein = lower amounts of calcium loss -> lower risk of osteoporosis Treatment and prevention for type II diabetes
Why go vegan?Benefits to physical health Supports weight loss For vegans who carefully choose healthy foods More energy Healthy skin from the inside out Longer life Health benefits of compassion
Many don’t understand how dairy production is linked to slaughter
Male calves confined in crates, raised and slaughtered for veal
Older dairy cows slaughtered for low grade meat
If we don’t consume meat and dairy, we remove the reason for the violence to continue
Why vegan?The environmental perspective Vegans use the least amount of resources to produce food 12-16 pounds of grain needed per pound of beef 2500 – 5000 gallons of water needed per pound of beef Only 25-50 gallons for tomatoes, wheat, apples 3.25 acres of land needed per meat-eater 1/3 acre for a vegetarian 1/6 acre for a vegan 78 calories of energy needed per calorie of beef protein Only 2 calories needed for soybeans Vegans pollute the least amount into the environment by avoiding the wastes from animal agriculture: 120 pounds of wet manure produced per day by average dairy cow resulting in water pollution, methane gas resulting in global warming, etc Some have said the while going vegetarian is like driving a hybrid car, going vegan is like riding a bike – it’s that much better for the environment!
How can we go vegan?Common questions-- What can we eat besides fruits and vegetables? Can we get enough protein? Can we get enough calcium? Will it taste good?
Did you know? That one pound of kale has more protein than one pound of beef? That high amounts of meat intake causes calcium to leach from the bones? That cow’s milk calcium is not usable by the body to make the bones stronger?
Protein needs and sources How much? 0.8g/kg People need less than they think; studies have shown that even US vegans get more protein than they need, vegetarians and meat eaters get way too much Excess protein leaches Ca from bones What kinds? Beans: mung, adzuki, black, lentils Nuts Grains: quinoa (18g); brown rice (12g); millet (22g) Vegetables: KALE Tofu, Tempeh Seaweed Mushrooms -- shitake
RICE: the staple food Brown White Higher Fiber content- slower blood sugar increase Nutrients: Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Potassium, Magnesium, Iron Higher in protein
Fiber husk removed
Nutrients removed- 1/4th to 1/6th of all nutrients in brown rice
More processed so takes more resources to produce
Beans & Grains Some higher in starch, some higher in protein Carbohydrates also necessary for sustained energy. Whole grains and beans are not “bad guys”, refined ones are Beans: Mung, Adkuzi, Black, Lentils Grains: brown rice, quinoa, millet Bread, pasta
How do I go Vegan?Meat substitutes Tofu Tempeh Seiten (wheat gluten) Textured vegetable protein gives meat like texture Vada in Indian stores More granular in health food stores Soy and gluten products developed in Asian Buddhist culture Soy and gluten products developed in modern America Each one has its nutritional pros and cons. Best to eat processed products sparingly
How do I go Vegan?Milk and yogurt substitutes Milk substitutes Almond milk Hazelnut milk Oat milk Hemp milk Rice milk Coconut milk Soy milk Some are more processed, some creamier with higher fat content, some have more protein. Yogurt substitutes Soy yogurt Coconut yogurt Sweeter than dairy yogurt to allow cultures to grow. Each one has its nutritional pros and cons.
How do I go Vegan?Cheese and butter substitutes Cheese substitutes Tofu for paneer, feta and ricotta cheese Daiya vegan cheese for cheddar and mozzerella Tofutti cream cheese Nutritional yeast for parmesan The Un-Cheese cookbook gives recipes for many other types of cheese Butter substitutes Earth Balance spread Oil Olive oil for bread Other oils for cooking Avoid trans and saturated fat Cream substitutes Cashew cream (made from blended cashews) Blended tofu These are generally foods for taste, not health foods; best to use these sparingly in daily diet
How do I go Vegan?Ice cream substitutes Many vegan ice cream varieties Fruit based sorbets Soy based ice creams Nut based ice creams Coconut based ice creams Rice Dream Vegan kulfi based on coconut and soy milk with nuts and spices Like soy milk, each base has its pros and cons. Like cheese and butter, these are not health foods and should be used sparingly.
How do I go Vegan?Egg substitutes Scrambled tofu with kala namak= omelet Banana, tofu, applesauce, soy yogurt, or soaked and blended flax seed= egg in baking Ener-G egg replacer= non-perishable egg in baking Special cake recipes with vinegar and baking soda to produce effect of rising
What’s next Ask and understand why your customers choose vegan Offer them choices and they’ll feel they are home Think about your own and your families tastes and health situation and consider trying vegan options yourself! Welcome to the world of veganism!!
The 57 Health Benefits of going Vegan http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/ Norris, Jack RD. www.veganhealth.com Vegetarian Resource Group. www.vrg.org Robbins, John, “What about Soy?” http://www.vegfamily.com/health/is-soy-bad-for-you.htm Robbins, John, “The Truth About Calcium and Osteoporosis,” Juice Matters, Nov 2009 Dharmananda, Subhuti Ph.D.,“The Nutritional and Medicinal Value of seaweeds used in Chinese Medicine” http://www.itmonline.org/arts/seaweed.htm Nutritional resources
A few cookbooks and websites for recipes Postpunk kitchen: has recipes, videos, etc Vegetarian times: searchable recipe database with vegan limit option Vegresource group The Ultimate Uncheese Cookbook by Jo Stepaniak The Indian Vegan Kitchen by Madhu Dadia CalciYum! By David & Rachelle Bronfman The Candle Café Cookbook by Joy Pierson Vegan World Fusion Cuisine by Mark Reinfield Conveniently Vegan by Deborah Wasserman Meatless Meals for Working People by Deborah Wasserman The Single Vegan by Leah Leneman Sinfully Vegan by Lois Dieterly