This document provides information and advice for going vegan. It begins by addressing common myths about veganism, such as that it is too expensive, unhealthy, or difficult. It then offers tips, such as buying used appliances and visiting Asian grocery stores. The document provides examples of easy vegan meals and frozen meal ideas. It suggests buying nutritional staples from bulk bins and health food stores. Overall, the document aims to address concerns and provide practical guidance for adopting a vegan lifestyle.
2. Why Vegan?
• You care deeply about the animals
• You’re concerned about your health
• You want to leave a cleaner, happier, more
verdant Earth for the people of tomorrow
3. About Me
• Vegetarian/Pescetarian since age 17, Vegan
since age 37 (I am 40)
• Own a small music lesson and recording
business in Naperville called Kimberly Steele
Studio
• In October 2012, the company my husband
worked for went out of business
4. But how do I go vegan???
• Myth 1: Being vegan is expensive
• Myth 2: Being vegan will make you pale, sickly, and
protein deficient
• Myth 3: In order to be vegan, you have to be
“perfect”
• Myth 4: If you go vegan, your friends and family will
suddenly abandon you because you will become a
radical ALF ninja
• What is an ALF ninja, you ask?
5. You six months from
Now:
Thanks for liberating the minks BTW!!!
6. SDA and SAD fall in love
My husband, raised SDA, has never eaten meat.
I was raised SAD, and ate meat until age 17
when I became ovo-lacto vegetarian.
7. Be ready for possible
withdrawal
• Nobody tells you meat, dairy, and eggs are
ADDICTIVE
• Animal products are the new tobacco
• You might feel weak, get headaches, have
digestive issues, or feel enervated
• Your body was most likely in a state of chronic
dehydration
• You will have to eat often and abundantly
during the transition, keep the calories coming
8. Plant-based diets are not a
panacea!
• Just as quitting smoking or drinking is not a
panacea, going plant-based may help, but it is
NOT A CURE ALL.
• That said, plant-based diets are shown to stop
or reverse heart disease, diabetes, rheumatoid
arthritis, multiple sclerosis, and are
recommended by the AHA and by the world’s
largest health insurance organization, Kaiser
Permanente
9.
10. •B12
•Flax seed (or other
plant source of
omega 3 fatty acids)
When all else fails, eat some chard!!!
11. • The American diet is fiber-deficient, not
protein deficient
• Kwashiorkor not a common American disease
• Simple albumin blood test tells you if you are
truly protein deficient
• You do not have to eat soy to get protein, but
you might have to eat kale
• Even fruits have protein, for instance dates
and raisins have it
12. Tricks of the Trade
• Buy some gently used appliances: rice cooker,
food processor/blender, crockpot
• Soak some nuts and beans
• Visit Korean and Indian grocery stores
• Make a list of your favorite foods, including
ones that had animal products in them you
can veganify
13. Deconstructing Food
• Stop overcomplicating / trying to be perfect
• How many times have you not made a recipe
because you didn’t have every single
ingredient?
• Be grateful for the small, simple things
14. Making Uncheese for mac & cheese, nachos,
quesadillas, cheezdogs, cheesy soups, etc.
19. This is what a happy cow looks like
Kayli at Woodstock Farm Animal Sanctuary
Karma (mom) and Mr. Rojas (baby) at
The Gentle Barn
20. Ideas for your first vegan trip to the
grocery store
• Plan at least one all-produce meal
• Purchase some bulk beans and rice to make
frozen dinners
• Buy ingredients for vegan cheez and then
decide how you’ll use it: soup, cheez fries,
nachos, mac & cheez?
• Buy a small amount of one new item you’ve
never tried (daikon radish!)
23. Buy at the Health Food
Store/Whole Foods
• Vitamin B12 and flax meal
• Organic apples, lettuces, grapes and other “dirty
dozen” produce
• Texturized vegetable protein and wheat gluten
• Veggie broth paste or cubes
• Sweeteners (agave nectar, stevia)
• Plant milk
• Vegan “junk” food like veggie meats and nondairy ice cream
25. Make-Ahead Bulk Frozen Dinner
Ideas
• Chana masala (Indian chickpeas in tomato sauce)
& naan
• Hoppin’ John and millet
• Fried plantains, black bean stew, and corn
• Tofu pot pies
• Minestrone soup
• Veggie chicken soup
• Fried rice and veggie stir fry
• Pasta primavera
26. AAAGH! 10 minutes until
dinner!
• MIXING BOWL of fruit for supper
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Fried rice
Tortilla or pita bread pizzas
World’s fastest soup or chili non carne
Unchicken parmesan
Asian noodle stir fry / jap chae
Fastest Japanese snacks and sides
Tomato toasts
Quesadillas
Greens, avocado, apple, orange, walnut, and balsamic vinegar salad
Rice, kale or other greens, finely chopped kale, olive oil, and
nutritional yeast
27. How to properly fry rice
Use cooked rice that
you’ve REFRIGERATED OR
FROZEN
Make sure all the ingredients
are ready to go stove-side
Get the oil so hot it
smokes
29. World’s Fastest Pizza
• Tortilla, bagel half, or pita
round
• ¼ cup of jar spaghetti sauce
• 2 teaspoons nutritional
yeast
• 1 teaspoons of vegan
mayonnaise (optional)
• Toppings of choice such as
olives, basil, onion,
mushrooms, sweet peppers,
pineapple chunks, etc.
31. Unchicken Parmesan
1 portion cooked spaghetti
or angel hair pasta
1 unchicken patty (I used
Boca) microwaved and then
toasted
2 tablespoons of hummus
Spaghetti sauce
33. One Egg A Day
• Cuts a woman’s life short as much as smoking
five cigarettes a day for five years
Harvard Nurse’s Health Study,
2012
34. EQUIVALENT TO ONE EGG:
1/4 cup silken tofu
1/3 cup apple sauce
1/4 cup soy or almond yogurt
1 T. flax seed meal and 3 T. water
1/2 cup pureed banana
35. Eating at Restaurants
• Cheapest chains: Noodles & Company, Naf Naf, Taco Bell,
Chipotle, Panera, Omango, Green Chilli, Jason’s Deli
• Thai: watch out for fish sauce, eggs
• Chinese and Japanese: soups often contain fish or chicken
broth, eggs
• Indian: Tell your server that you are a strict vegetarian, no
ghee or paneer
• Not all veggieburgers are vegan, however, most pastas and
breads are
• Don’t wait for restaurants to catch up with the vegan trend,
communicate with the restaurant owners, email the
corporation, and make your voice heard
36. • Get Help: Colleen Patrick Goudreau’s
30DayVeganChallenge.com only $20
• Find Recipes: 365 days of vegan lunch recipes
in 2013 at kimberlysteele.wordpress.com
• Find Friends: Join Plant-Powered Naperville!
Come to the Worldwide Vegan Bake Sale!!!