With all the great cookbooks available today,
now it’s easier than ever to go
vegetarian with a diet full of flavor
and versatility as well as compassion. FREE
For your next mock “meatloaf,” Recipes Inside!
“chicken” pot pie, veggie ground tacos,
chocolate tofu pie, and more, visit the
Cookbook section at PETACatalog.org.
Or call us toll-free at 1-800-483-4366.
People for the Ethical Treatment of Animals
Everything you need to eat right for your
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Q& A The Hazards of Eating Chicken
Eating forLife Ask the Experts
Because chickens are now bred and drugged to grow so
large, chicken flesh today contains three times as much
“What do you think of fat as it did just 35 years ago. The most toxic form of the
poison arsenic is used in chicken feed because it promotes
‘low-carb,’ meat-based diets?” faster growth. The National Institutes of Health warns that
this cancer-causing chemical is then ingested by people
I call them “the ‘make yourself sick’ diets”
who eat chicken flesh. Men’s Health magazine ranked
Leading health experts agree that a vegetarian diet provides optimal nutrition for both children because they cause the body to go into ketosis— chicken as the number one food you should never eat
a state that occurs when we are seriously ill. because of its high rate of bacterial contamination.
and adults. The largest nutritional and medical organizations, including the American Dietetic I also use that designation because the very foods
Association, confirm that balanced plant-based diets are healthier than diets that include meat. recommended—meat, chicken, bacon, eggs, and
cheeses—are the foods the Heart Association
and the Cancer Society say cause our most
According to Dr. T. Colin Campbell, What About Protein, Savory Pot Pie dreaded diseases. ... There is only one way to fully satisfy your plant foods,
nutritional researcher at Cornell Iron, and Vitamin B12? Get the recipe at VegCooking.com
appetite with delicious foods and stay trim and healthy including
University and director of the for a lifetime—that’s a low-fat vegetarian diet with beans, nuts,
largest epidemiological study in According to medical authorities, fruits and vegetables and a bit of exercise. whole grains,
history, “The vast majority of all vegetarians get plenty of protein without Dr. John McDougall, medical director and leafy green
cancers, cardiovascular diseases, having to pay particular attention to of the McDougall program vegetables.
and other forms of degenerative their diets. Healthy vegetarian protein Fifty years
illness can be prevented simply sources include whole grains, oatmeal, ago, most people got their
Delicious Dairy Alternatives
by adopting a plant-based diet.” beans, peanut butter, brown rice, peas, vitamin B12 from bacteria in their You can get all the calcium that
The American Heart Association lentils, tofu, soy milk, nuts, seeds, “Eating a high-protein diet drinking water or on their fruits you need from the
reports that vegetarians “have mushrooms, and vegetarian burgers and is like pouring acid rain on your and vegetables. Now that water
a lower risk of obesity, coronary hot dogs. By contrast, consuming too bones,” according to one researcher. is purified and vegetables are so
heart disease (which causes much animal protein has been When you get your protein from plant thoroughly washed, most people get
many leafy green
heart attack), high blood pressure,
diabetes mellitus, and some
forms of cancer.”
scientifically linked to osteoporosis
—according to a 2003 U.S.
Department of Agriculture
Q& A sources, you get all the amino acids
that you need, without all the saturated
fat and cholesterol found in meat,
their B12 from the bacteria on meat
or in dairy products, but all common
multivitamins have ample amounts
Scientists have found that (USDA) report, Ask the Experts eggs, and dairy products. of B12 (all of them from non-animal milk, tofu, and
vegetarians have stronger immune vegetarian women According to a study published sources), as do fortified foods like calcium-fortified
systems than meat-eaters do;
this means that they are less
“Isn’t fish a health food?” in the American Journal of Clinical
Nutrition, vegetarians do not have
breakfast cereals and soy milk. The
B12 in pill form and fortified foods
orange juice are
all good sources.
susceptible to everyday illnesses women Anyone who eats fish for health reasons should higher levels of anemia than meat- is actually much better absorbed
like the flu. Vegetarians are also far who ate think again: The Environmental Protection Agency eaters do. Iron is found in numerous than that found in animal products.
less likely to be overweight; in fact, meat. (EPA) revealed that women who ate fish just twice a
Vegetable Spring Rolls
meat-eaters are nine times more week had blood mercury concentrations that were seven What’s Wrong With Milk?
likely to be obese than vegans. times higher than those of women who didn’t eat fish. Get the recipe at VegCooking.com
Meat, dairy products, and A woman who eats just one can of tuna per week will be No species naturally drinks milk to a Harvard
eggs are completely devoid of 30 percent over the EPA cutoff for safe mercury levels. Dr. Neal Barnard, author beyond the age of weaning, and Medical
fiber and complex carbohydrates, Mercury is known to cause severe health problems of Foods That Fight Pain no species would naturally drink School
the nutrients that we’re for humans, including brain damage, memory the milk of a different species. analysis of
supposed to consume loss, and damage to a developing fetus. One study showed that For humans, drinking cow’s the evidence,
more of for good health, women who regularly ate fish were more likely to have babies who milk has been linked to heart milk does not
and they are loaded with were sluggish at birth, had small head circumferences, and had disease, some types of cancer, protect against osteoporosis;
saturated fat and developmental problems. Women who consume even low levels diabetes, and even osteoporosis, the study found that countries with
cholesterol, which can of fish contaminated with PCBs, mercury, or other toxins have the very disease that the dairy low calcium intake (just 300
make us overweight and a more difficult time conceiving. Some of these chemicals industry claims its products are mg/day) tend to have a lower
tired in the short term and remain in the body for many years. Plant foods like walnuts supposed to prevent! The high incidence of hip fractures (an
lead to clogged arteries and and flax seeds contain the essential fatty acids that we animal-protein content of milk indication of osteoporosis) than
Roasted Red Pepper Hummus
heart attacks in the long term. need without the harmful toxins that are actually causes calcium to be do those countries with higher
Get the recipe at VegCooking.com leached from the body. According calcium-consumption rates.
found in fish flesh.
4 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT VEGCOOKING.COM eating for life 5
Raising Weight Loss
by Shelly Davis
Obesity is one of the most pressing health problems in the United States
and will soon become the country’s leading cause of preventable deaths.
by Deborah Wilson, M.D.
all the protein, iron, and calcium that Despite the growing foods are naturally Dr. Wilson’s
they need by eating plant foods. He Ziti With Sun-Dried Tomato Cream number of “diets” low in fat, so Weight-Loss Book
gave me confidence and some high- that are being touted quantity and calorie
powered backup by referring me to the
Get the recipe at VegCooking.com
throughout the country, restrictions are
• Eat More, Weigh Less
seventh edition of the world-famous pregnancy, lactation, Americans just keep getting unnecessary. My
by Dr. Dean Ornish
Baby and Child Care, in which Dr. infancy, childhood, and fatter. A government review of all colleague Dr. Dean
• The McDougall
Benjamin Spock agreed, writing, adolescence.” studies on weight loss found that two- Ornish calls it
Program for Women
“Children who grow up getting their The meat in our supermarkets today thirds of dieters gain all the weight back the “eat more, weigh less” diet
The Davis Family by Dr. John
nutrition from plant foods rather than is loaded with antibiotics, artificial within a year, and a whopping 97 percent (and he even wrote a wonderful
When you replace meat, dairy products, meats have a tremendous health hormones, heavy metals, and a host gain it all back within five years. This book with that title).
• A Physician’s
and eggs in your children’s diet with advantage.” He also wrote, “Animals of other toxins—none of which are yo-yo weight fluctation is worse than Because vegetarian diets are
healthy plant-based foods, you are tend to concentrate pesticides and other found in any plant-based foods. Even being overweight: These dieters would the only diets that work for long-
by Dr. Neal
starting them off with a significant chemicals in their meat and milk. Traces pesticides and herbicides, the only have been better off if they hadn’t term weight loss, it’s no surprise
health advantage, lowering their risk of these chemicals can easily end up in two classes of chemicals found in even bothered. that population studies show that
for a host of adult diseases that have a mother’s breast milk if she eats these plant foods, are far more concentrated There has not been a single study meat-eaters have three times the
been linked to animal products, products. Plant foods have much less in meat and dairy products, because indicating that high-protein diets like obesity rate of vegetarians and nine
including heart disease, obesity, contamination, even if they are not farmed animals eat contaminated plant Atkins work for more than a year; in times the obesity rate of vegans. It’s
diabetes, and several types of cancer. organically grown.” foods and then the pesticides and fact, two studies showed that weight possible to be an overweight or obese
Animal products are also linked to The American Dietetic Association herbicides become concentrated in loss on the Atkins diet reversed or vegan, of course, just as it’s possible
many of the ailments that tend to affect agrees, stating, “Well-planned vegan … their flesh. These contaminants are stalled after just six months, and to be a thin meat-eater, but adult
children. Indeed, when my daughter Lilly diets are appropriate for all stages bad enough for adults, but they can Atkins himself died at 258 pounds. vegans are, on average, 10 to 20
was a baby, she never had colic, ear of the life cycle, including during be especially harmful to children, whose The only weight-loss plan that has pounds lighter than adult meat-eaters.
infections, flu, or any serious illness. bodies are small and still developing. been scientifically proved to take weight Adopting a vegan diet won’t just health in
My younger daughter, Hailey, is now Lilly is now 4 years old. She can off and keep it off for more than a year help you slim down, it will also help comparison to both vegetarians and
following her example. identify dozens of dinosaurs, was taking is a vegan diet. Many delicious vegan you fight an array of ailments, nonvegetarians.” I couldn’t have said
Although I’ve given my kids gymnastics and dance classes at the age including heart disease, cancer, it better myself.
A vegan diet—particularly
a better start in life than the of 3, and has never had bronchitis or diabetes, arthritis, and more. Dr.
majority of children get, I confess strep throat. Her baby sister, who
one that is low in fat— T. Colin Campbell of Cornell University,
Mediterranean Tofurky ‘Rolls’
that I had moments of doubt is growing at a rate that astounds will substantially reduce arguably the foremost epidemiologist Get the recipe at VegCooking.com
in the beginning. I had her doctors, was speaking clearly disease risks. in the world, states, “Quite simply, the
been a vegetarian for years, at 10 months and was performing more you substitute plant foods for
Green Beans With Cranberries
but were children different? somersaults in her gymnastics animal foods, the healthier you are
Get the recipe at VegCooking.com
I was fortunate to have class at only 18 months of age. likely to be. I now consider
the full support of my Best of all, I don’t have any veganism to be the ideal diet.
pediatrician, who confirmed trouble convincing my girls A vegan diet—particularly one
that kids not only don’t need to eat their veggies—Lilly’s that is low in fat—will substantially
any animal products, they’re favorite dish is tofu and reduce disease risks. Plus, we’ve
also much better off without Papaya-and-Mango Salsa broccoli—which makes the parents seen no disadvantages from
them, and they can easily get of the girls’ friends green with envy! veganism. In every respect, vegans
Get the recipe at VegCooking.com
appear to enjoy equal or better
6 eating for life CHECK OUT GOVEG.COM FOR A VEGETARIAN WEIGHT-LOSS GUIDE, REAL-LIFE TESTIMONIALS, TIPS FOR VEGETARIAN ATHLETES, AND MORE! eating for life 7
Billions of turkeys and chickens have their wings
and legs broken when they are shoved into
transport trucks, and they are shipped through all weather
extremes with no food or water.
Your Meat “Farmed
animals today are
More than 27 billion animals are killed by the meat industry each year—in ways that would Hens are crammed by the tens of sick—these are sick and
thousands into filthy sheds, with five to 11 hens
horrify any compassionate person and that would be illegal if cats or dogs were the victims. per cage—the cages are so small that the birds diseased chickens, pigs, fish,
can’t spread even one wing.
and cows, producing diseased and
Chickens After six weeks in these horrible
conditions, the birds are roughly
wire cages that are so small that they
don’t have enough room to spread even
bacteria-laden flesh and pus-filled
milk that even industry standards
What Happens thrown into cages that are stacked on a single wing. Their wings and legs Male call ‘unhealthful.’”
the back of a truck, and then they are atrophy from disuse, and their legs and chicks are
to Chickens? —Michael Greger,
shipped through all weather extremes feet become deformed from standing on worthless to the
More chickens are raised and killed for to the slaughterhouse. slanted wire cage bottoms. The tip of egg industry because M.D.
food than every other farmed animal At slaughter, workers violently grab each hen’s sensitive beak is cut off with they don’t lay eggs and
combined, yet not a single federal law them and hang them upside-down a burning-hot blade. It takes 34 hours to because their breed is too
Chicks have their sensitive beaks
cut off without any painkillers. protects chickens from abuse—even by their legs, which they force into produce just one egg. After about two small to be raised for flesh.
though two-thirds of Americans say shackles, breaking many of them in the years of confinement, they are violently The egg industry kills millions
Most small farms have been that they would support such a law. process. Then, the chickens’ throats pulled from their cages and shipped of newborn male chicks every year
replaced by massive corporate-run Chickens raised and killed for their are slit, and they are dragged through to slaughter. Their bodies are already by suffocating them to death in bags
“factory farms” in which chickens, flesh spend their entire lives in filthy, tanks of scalding-hot water, often while so battered and emaciated that they or by dropping them alive into high-
pigs, turkeys, and cows are treated ammonia-laden sheds with tens of they are still conscious. can only be used for soup or speed grinders.
like machines instead of living, thousands of other birds. They are Birds who are raised for their eggs
Chickens are genetically manipulated
feeling individuals. Now, virtually dosed with a steady stream of drugs are packed, five to 11 at a time, into
and dosed with antibiotics to make
all the meat, eggs, and dairy and bred to grow so large so fast that Undercover Investigations Workers at a Pilgrim’s Pride slaughterhouse them grow so large so quickly that they
products purchased in supermarkets many become crippled under their own (the second-largest chicken supplier in the United States) were documented stomping become crippled under their own weight.
and restaurants come from animals weight or suffer organ failure. on live chickens, spray-painting their faces and slamming them into walls. Workers at
raised on such farms. The giant A New Yorker writer who visited a Butterball slaughterhouse were documented punching and stomping on live turkeys
corporations that profit from factory a major chicken factory farm wrote, and even sexually assaulting them. Chickens and turkeys have no federal legal
farming spend millions trying to “I was almost knocked to the ground protection. Watch the undercover videos at VegCooking.com.
obscure reality with images of by the overpowering smell of feces
animals who are living peacefully and ammonia. My eyes burned and
in an idyllic barnyard. Unfortunately, so did my lungs, and I could neither
this pretty picture couldn’t be any see nor breathe.” Amazing Animals: Chickens
further from the truth. Many chickens suffer from Research has proved that chickens are smarter than
chronic respiratory diseases,
weakened immune systems, and dogs, cats, and even some primates. In a natural setting,
bronchitis. According to a report a mother hen begins to teach her chicks various calls before
by the USDA, more than 99
percent of chicken carcasses are Ammonia levels in chicken farms
they even hatch—she clucks softly to them while sitting
contaminated with E. coli bacteria are so high that the corrosive on the eggs, and they chirp back to her and to each other
by the time they reach the market, substance burns the birds’ lungs
largely because of the filthy conditions and skin. from inside their shells. Unfortunately, chickens in factory
in the sheds in which they are raised. farms never meet their mothers.
8 meet your meat FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AND CHECK OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT GOVEG.COM meet your meat 9
Amazing Animals: Cows Downed Cow:
Scientists in the United
Kingdom discovered The True Story of One Anonymous
that cows enjoy solving
problems and even
Animal Born Into the Meat Industry
Cows experience “Eureka!”
Down on the moments (in which their
stockyard deserted. Three dogs were
attacking the cow, who was still alive.
heart rate speeds up, their She had suffered a number of bite
The corporate-owned dairy factories wounds, and her drinking water had
that have replaced most small farms Cows spend their lives in cramped sheds
adrenaline flows, and they been removed. Jessie contacted the
treat cows like milk machines. To boost and fenced-in enclosures, mired in jump) when they are state police. Four officers arrived at
production, many farmers inject cows mud and their own waste. 5:30 p.m. State trooper Jan Wuchner
with synthetic growth hormones, which
successful—just like human wanted to shoot the cow but was told
increase the cows’ risk of developing
What Happens beings. Cows also interact that a veterinarian should kill her. The
mastitis, a painful infection. Cows two veterinarians at the facility would
produce milk for the same reason to ‘Beef Cattle’? in socially complex ways, not euthanize her, claiming that in
that humans do: to nourish their “Beef cattle” spend most of their so that a herd of cows is order to preserve the value of the
babies. Their calves are traumatically lives on extremely crowded feedlots. meat, she could not be destroyed.
taken from them shortly after birth. Ranchers have found that they can
very much like a pack of The butcher eventually arrived at 7:30
Female calves are added to the dairy maximize profits by giving each steer wolves, with alpha animals p.m. and shot the cow. Her body was
herd or are slaughtered for the enzyme less than 20 square feet of living purchased for $307.50.
rennet in their stomachs (used to make space—the equivalent of putting
and complex social dynamics, When the stockyard operator
cheese). When their milk production a dozen half-ton steers in a typical including friendships that was questioned by a reporter from
wanes after about four or five years, the American bedroom! Steers undergo develop over time. The Kentucky Post, he stated, “We
mother cows are killed and ground up painful procedures like branding, didn’t do a damned thing to it,” and
to make burgers. castration, and dehorning without pain The truck carrying this cow was spot. She also tried to crawl to referred to the attention given to the
The Link Between
relief. They often die of pneumonia,
dehydration, or heat exhaustion
from spending long periods
Q& A unloaded at Walton Stockyards in
Kentucky one September morning.
After the other animals were removed
a shaded area but couldn’t move
far enough. Altogether, she managed
to crawl a painful 13 to 14 yards. The
cow by humane workers and police
as “bullcrap.” He laughed throughout
the interview, saying that he found
Dairy Products and Veal without food or water in Ask the Experts from the truck, she was left behind, stockyard employees wouldn’t allow nothing wrong with the way that
Even on small family dairy farms,
unwanted male calves are sold to the
crowded trucks while
“Aren’t there laws that unable to move. The stockyard workers
used their customary electric prods
her any drinking water; the only water
she received was given to her by Jessie
the cow was treated.
This is not an isolated case. It is so
veal industry. Chained by their necks to feedlots or protect farmed animals?” in her ear to try to get her out of the Pierce, a local animal rights activist, common that animals in this condition
inside tiny stalls that reek of ammonia slaughterhouses. truck, then beat and kicked her in who had been contacted by a woman are known in the meat industry
The array of abuses that are inflicted on animals in factory farms,
from accumulated waste, they are unable the face, ribs, and back, but still she who witnessed the incident. Jessie as “downers.” After PETA brought
from mutilating pigs’ ears and teeth to chopping off the beaks
to take even one step in any direction, Veal calves are didn’t move. They tied a rope around arrived at noon. After receiving no much-needed attention to this issue,
of chickens and turkeys to castrating animals without pain relief,
turn around, or lie down comfortably. confined to her neck, tied the other end to a post cooperation from stockyard workers, the Kenton County Police Department
as well as the ways in which they’re crammed into these farms,
Calves raised for veal are killed when crates so small that in the ground, and drove the truck she called the Kenton County Police. adopted a policy requiring that all
transported, and slaughtered, would be illegal if dogs or cats were
they’re just a few months old. they can’t even away. The cow was dragged along the A police officer arrived but was downed animals be immediately
the victims. Unfortunately, there is not a single federal law that protects
turn around. floor of the truck and fell to the instructed by his superiors to do euthanized, whether they are on
farmed animals in factory farms. While a recent Gallup survey showed
ground, landing with both hind legs nothing; he left at 1 p.m. the farm, in transit, or at the
that 96 percent of Americans believe that animals deserve legal
and her pelvis broken. She remained The stockyard operator informed slaughterhouse. Sadly, other law
protection, the massive meat, dairy, and egg industries give millions
like that until 7:30 that evening. Jessie that he had permission from enforcement agencies don’t have such
of dollars every year to politicians to prevent the enactment
For the first three hours, she lay the insurance company to kill the policies, and downed animals continue
or enforcement of laws that would protect farmed animals.
in the hot sun crying out. Periodically, cow but wouldn’t do it until Jessie left. to suffer everywhere. It is up to the
when she urinated or defecated, she Although doubtful that he would keep public to demand change, and it is
Professor Ned Buyukmihci, D.V.M., used her front legs to drag herself his word, Jessie left at 3 p.m. She up to consumers to refuse to purchase
University of California-Davis School along the gravel roadway to a clean returned at 4:30 p.m. and found the the products of this miserable industry.
of Veterinary Medicine
10 meet your meat FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AND CHECK OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT GOVEG.COM meet your meat 11
Making Try These Easy
There’s no mystery to creating deliciously satisfying vegetarian meals. Tasty alternatives
Substitutes! Q & A “Where can I get
to the animal ingredients that you may be cooking with are easier to find Then Now vegan foods
in my town?”
than ever—many are as close as your corner supermarket.
Meat Try Boca’s veggie burgers,
You can now find veggie burgers and other mock
faux chicken patties, and
meats and soy milk in pretty much every supermarket
Purchase “beef” crumbles;
nationwide, including Wal-Mart. If you don’t see a certain
a couple of Morningstar Farms’ faux
If you’re just getting product at your local grocery store, just ask—store managers
vegan cookbooks, chicken and steak strips;
started, you may want to want suggestions from their customers. Of course, a large
or borrow one from Gardenburger’s breakfast
try simply “vegging up” your percentage of the foods that you already eat are vegan,
the library. There are cookbooks “sausage” and “riblets”;
favorite recipes by replacing the including many cookies, chips, breads, crackers,
for people who don’t like to spend Lightlife’s “smart dogs”
meat. Replace the beef in burritos pastries, cereals, soups, and candies, along with
more than 10 minutes preparing and “bacon”; and Yves’ and
with beans and grilled veggies, or try staples like pasta, oatmeal, beans, nuts,
dinner, and there are cookbooks for Turtle Island Foods’ faux ham
vegetarian beef crumbles from vegetables, rice, fruit, and peanut butter.
gourmet chefs. Or visit VegCooking.com and turkey deli slices—the
Morningstar Farms or Boca (which can
for hundreds of recipes, cooking possibilities are endless!
be found in the freezer section). Top baked potatoes with
tips, a shopping guide,
margarine, soy bacon bits, or salsa. Make homemade pizza
and info on the best Milk Try the dozens of options, like Silk,
with soy cheese, mock pepperoni, and vegetable toppings.
new products. Always eating WholeSoy, Rice Dream, and Almond Breeze brands;
Many canned soup flavors that you’re probably already
on the run? Check out the use them in any way that you’d use cow’s milk. Silk also makes coffee “creamer”!
used to are vegetarian, like black bean, lentil,
increasing variety of vegan microwavable
minestrone, tomato, and vegetable. Have
meals, like Amy’s Black Bean Enchilada With Butter Most margarines are vegan;
spaghetti with marinara sauce or add
Spanish Rice or Yves’ Thai Lemongrass Veggie also try vegetable and olive oils.
Chick’n. Or get some vegan deli slices, and pile
on some guacamole, mustard, and veggies — Ice Cream Try Soy Delicious, Tofutti,
voilà, you’ve got a tasty, quick sandwich. Top it off Rice Dream, Soy Dream, or fruit sorbets.
with delicious soy yogurt from WholeSoy or Silk.
Try the ever-growing Cheese Use soy cheese for pizza, sandwiches, toppings, and sauces.
lineup of mock meats, Try Tofutti, Follow Your Heart, or VeganRella brands.
including veggie burgers, “hot dogs,”
“turkey” slices, “riblets,” and “chicken” patties. Cream Cheese Try Tofutti’s Better Than Cream Cheese.
Not only are mock meats delicious, they’re also high Explore the many
in healthy plant protein and low in saturated fat, and vegetarian foods that Sour Cream How about Tofutti’s Sour Supreme?
they contain zero cholesterol. A few of the “meatiest” have been popular in
choices include the Boca brand other countries for years, Eggs For baking, use Ener-G Egg Replacer, bananas, or applesauce.
burgers, crumbles, and faux like hummus (a tangy spread For breakfast, scramble up some tofu with veggies, turmeric,
chicken nuggets and patties. made from chickpeas), nutritional yeast, and soy sauce, or try Fantastic Foods’ Tofu Scrambler mix.
Check out our taste reviews vegetable curries, and falafel (a spicy mix of beans
and recommendations made into patties and “meatballs”). Enjoy Mexican- Snacks Check the ingredient lists of snacks like chips and cookies—
at VegCooking.com. style beans-and-rice dishes, Japanese vegetarian you’ll be surprised at how many are already vegan.
sushi with avocado and cucumber, and Thai
and Indian curries.
Check out our vegetarian shopping guide at VegCooking.com.
14 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT VEGCOOKING.COM eating for life 15
Enchilada Bake 4 corn tortillas and the pinto bean • Combine all the ingredients, except
1 12-oz. bag Morningstar Farms mixture on top. Follow with part the oil, chili sauce, and jelly, in a bowl
brand “burger” crumbles of the soy cheese and half of the and stir until well mixed. Heat the oil in
(or your favorite brand) green chilies, more enchilada sauce, a skillet, using enough to coat the
1 pkt. taco seasoning and 4 more tortillas. Add the burger bottom of the pan. Form the “beef”
2 Tbsp. vegetable oil crumbles mixture, more soy cheese, mixture into 1-inch balls and fry in the
1 cup minced scallions
⁄ the rest of the green chilies, and oil until browned.
2 Tbsp. all-purpose flour more enchilada sauce. End with the • Meanwhile, place the chili sauce
1 cup vegetable stock remaining tortillas, enchilada sauce, and the jelly in a saucepan. Heat and stir
2 cans pinto beans, drained and soy cheese. until smooth. Add the browned mock
2 cans enchilada sauce • Cover with foil and bake for meatballs and stir to coat well. Simmer
12 corn tortillas 30 minutes. Remove the foil, top over low heat for 5 to 10 minutes.
1 bag shredded cheddar with the Fritos, and bake another
soy cheese 10 to 15 minutes, or until bubbly Makes approximately 20 1-inch balls
1 4.5-oz. can diced green chilies and browned.
1 bag Fritos, crushed
Makes 9 servings
• In a bowl, mix the burger crumbles
with the taco seasoning and toss to Sweet-and-Sour
coat. Set aside. ‘Meatballs’
• Heat the oil in a skillet over 1 lb. ground beef substitute Quick-and-Easy Snacks
medium heat. Add the scallions (try Lightlife Gimme Lean)
1 green pepper, finely chopped Microwave tortillas and fill them with canned refried
and cook for 3 minutes, or until ⁄ 2 beans, salsa, guacamole, and corn for easy burritos.
‘Creamy’ Potato Salad 1 cup peeled and sliced carrots Wild-Mushroom Stroganoff softened. Stir in the flour and cook 1 small onion, finely chopped •
6 medium potatoes 3 cup sliced celery
⁄ 1 Tbsp. extra-virgin olive oil for 1 minute. Add the stock and 1-2 cloves garlic, crushed
4 Zap a veggie burger in the microwave and put it on a bun
1 cup eggless mayonnaise
⁄ 1 cup cubed potatoes 1 medium-size yellow cook, stirring, to achieve a smooth 2 slices white bread, crumbled with your favorite condiments and toppings.
(try Vegenaise or Nayonaise) 1 cup diced tomatoes onion, diced consistency, about 1 minute. Egg replacer equivalent •
1 cup yellow mustard
⁄ 3 cup cubed seitan
⁄ 1 cup quartered baby Add the pinto beans and set aside. to 2 eggs Heat sliced veggie dogs and canned vegetarian-style baked
2 Tbsp. distilled white vinegar 2 Tbsp. molasses portobello mushrooms • Preheat the oven to 375°F. Salt and pepper, to taste beans in the microwave for fast “franks” and beans.
1 onion, chopped •
⁄2 2 Tbsp. Dijon mustard 1 cup quartered shiitake mushrooms • Spray a 9 x 13-inch baking pan with Oil sufficient for frying
Make an easy pasta salad by mixing cooked spiral
1 cup chopped celery
⁄ 1 15-oz. can kidney beans, drained 1 cup quartered button mushrooms oil. Cover the bottom of the pan with 6 oz. chili sauce
2 pasta with chopped broccoli, carrots, green
Salt and pepper, to taste 1 15-oz. can navy beans, drained 1 Tbsp. whole-wheat pastry flour a layer of the enchilada sauce. Layer 5 oz. red currant jelly pepper, corn, red onion, and your
Paprika (optional) Sea salt and black pepper, to taste 1 can mushroom gravy favorite vinaigrette.
1 cup whole wheat bread crumbs (try Campbell’s brand)
• Cut the potatoes into cubes and cook mixed with 3 Tbsp. olive oil 1 cup vegetable stock
in boiling water for 20 minutes. Drain 1 cup soy sour cream
and let cool completely. In a large bowl, • Preheat the oven to 350°F. (try Tofutti brand)
combine with the remaining ingredients. • In a large pot, sauté the garlic, onions, 1 Tbsp. ground mustard
If desired, sprinkle paprika on the top. thyme, bay leaves, marjoram, and rosemary 1 cup chopped parsley
in the olive oil for about 2 minutes.
Makes 4 to 6 servings • Add the wine, cover, and simmer • Heat the oil and sauté the onion
for 5 minutes. and the mushrooms. Sprinkle in the
Hearty ‘Beef’ Cassoulet • Add the carrots, celery, potatoes, and flour and cook to a paste. Add the gravy
6 garlic cloves, minced tomatoes and simmer for 10 minutes. and the vegetable stock and simmer
11 2 cups chopped onions
⁄ • Add the seitan, molasses, mustard, for 20 minutes.
1 Tbsp. dried thyme beans, salt, and pepper. Heat through. • Mix the soy sour cream and the
3 bay leaves • Transfer to 6 15-oz. oiled casserole mustard together. Pour into the gravy
1 tsp. marjoram
⁄ dishes. Top with the bread crumbs, cover, mixture and heat through.
1 tsp. dried rosemary and bake for about 45 minutes. • Garnish with the parsley.
3 Tbsp. olive oil
1 cup red wine
⁄ Makes 4 servings Makes 4 servings
18 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT VEGCOOKING.COM eating for life 19
or until tender. Drain and mash
with the margarine and soy milk Chocolate Mousse
or nondairy creamer. Add the salt 11 4 lbs. silken tofu
and pepper, to taste. 3 cup semisweet chocolate
• In a medium bowl, mix the crumbles, chips, melted Sandwich fillings can be just about anything
mushroom gravy, peas, carrots, garlic that you have on hand:
powder, and cayenne. Pour into a pie • In a blender, purée the
Stuff a baguette with lettuce, tomato, veggie bologna
pan. Top with the potatoes, spreading tofu until smooth. Add the
or turkey, and nondairy cheese slices.
them to the edges of the pan. Bake for melted chocolate and blend •
30 to 40 minutes, or until the potatoes thoroughly. Pour into 6 Dress up a bagel with tofu cream cheese and olives
are browned. individual dessert bowls or veggie salami.
and chill. •
Makes 4 servings • Optional: Dust with Fill a pita with faux tuna or chicken salad. Try Worthington’s
powdered sugar or top with Tuno or Chic-Ketts or Morningstar Farms’ Chik’n Strips
mixed with vegan mayonnaise and celery.
Spinach Lasagne a strawberry or other berries.
1 lb. lasagne noodles
⁄2 Make a grilled “cheese” sandwich with
2 10-oz. pkgs. frozen chopped spinach, Makes 6 servings soy cheese instead of dairy cheese.
thawed and drained Dessert
1 lb. soft tofu Baking is easy with vegan egg Fudge Mint Brownies
Shepherd’s Pie (try Campbell’s brand) 1 lb. firm tofu replacer (available in supermarkets 1 cup granulated sugar
4 medium potatoes, diced 1 small can mixed peas 1 Tbsp. sugar and health food stores). Use soy 1 cup plus 6 Tbsp. margarine • Spread into a greased 9 x 13-inch pan
2 Tbsp. margarine and carrots, drained 1 cup soy milk
⁄ or rice milk in place of cow’s milk 1 cup flour and bake for 30 minutes. Cool completely.
1 cup soy milk or liquid nondairy creamer
⁄ Garlic powder and cayenne pepper, 1 tsp. garlic powder
⁄ in your favorite desserts. 1 tsp. salt
⁄ • Meanwhile, mix together the
2 2 2
Salt and pepper, to taste to taste 2 Tbsp. lemon juice 16 oz. chocolate syrup confectioner’s sugar, 1/2 cup of the
1 12-oz. bag Morningstar Farms brand 3 tsp. minced fresh basil Strawberry-Mango Crisp 1 tsp. vanilla margarine (melted and cooled), and
burger crumbles (or your favorite brand) • Preheat the oven to 350°F. 2 tsp. salt For the Fruit Mixture: 1 cup confectioner’s sugar the crème de menthe. Spread over the
1 can vegetarian mushroom gravy • Boil the potatoes for 20 minutes, 4 cups tomato sauce 1 qt. quartered strawberries 2 Tbsp. green crème de menthe cooled cake.
2 cups diced mango 1 cup chocolate chips • Melt together the remaining 6 Tbsp.
• Cook the lasagne noodles according 1 cup sugar
⁄ of margarine and the chocolate chips
to the package directions. Drain and 1 cup flour
⁄ • Preheat the oven to 350°F. and cool slightly. Spread over the crème
set aside. • In a large bowl, using an electric mixer, de menthe mixture.
• Preheat the oven to 350°F. For the Topping: cream together the granulated sugar • Refrigerate until set, then cut into
• Squeeze the spinach as dry 1 cup flour and 1/2 cup of the margarine. Mix in the 1-inch squares. Chill thoroughly again
as possible and set aside. 1 cup rolled oats
⁄ flour and salt, then add the chocolate before serving.
Pizza Toppings • Place the tofu, sugar, soy milk, garlic 1 cup brown sugar syrup and vanilla and mix until
Pizza toppings are limited only by your imagination! Here are powder, lemon juice, basil, and salt in 1 cup (1 stick) margarine
⁄ thoroughly combined. Makes 6 servings
some quick ideas: a food processor or blender and blend
until smooth. Stir in the spinach. • Preheat the oven to 400°F.
Chop up whatever veggies are on hand and drizzle some olive oil over them. • Cover the bottom of a 9 x 13-inch • Mix the ingredients for the fruit mixture
baking dish with a thin layer of the together in a large bowl. Spread evenly
Try new ideas for toppings, like sun-dried tomatoes, beans,
tomato sauce, then a layer of noodles into a 2-quart casserole dish. Set aside.
spinach, or even corn.
• (using about one-third of the noodles).
Add different sauces, like pesto or red pepper-and-garlic purée. Follow with half of the tofu filling. • Mix the dry ingredients for the
• Continue in the same order, using half topping together in a medium bowl.
Get creative with fake meats—top your pizza with veggie burger crumbles, of the remaining tomato sauce and Cut in the margarine until the mixture
veggie bacon, or veggie pepperoni. noodles and all of the remaining tofu resembles small peas. Spread evenly
• filling. End with the remaining noodles, over the fruit mixture. Bake for 35
Try nutritional yeast or soy Parmesan for a traditional cheesy taste.
covered by the remaining tomato sauce. to 45 minutes, or until bubbly. Serve
For a Mexican pizza, try refried beans, tomatoes, soy cheese, and salsa. • Bake for 25 to 30 minutes. warm with nondairy ice cream.
Try these brands of vegan cheeses: Makes 6 to 8 servings Makes 6 servings
Follow Your Heart, Tofutti, or VeganRella.
20 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT VEGCOOKING.COM eating for life 21
When You’re Resources
Away From Home Online Resources
Detailed and fully referenced
information about all aspects of the
meat industry and vegetarianism, with
The Food Revolution
by John Robbins
The best book ever written
Cooking: Bold Flavors for
Meat- and Dairy-Free Meals
VegCooking.com Restaurant options for vegetarian diners extensive video and photo galleries on vegetarianism and the by J.M. Hirsch, Michelle
Hirsch, and John Mackey
keep getting better and better. Whether PCRM.org
meat industry, to date
you’re a fast-food fan or a gourmet Web site of the Physicians Committee Eat Right, Live An adventure in vegetarian
for Responsible Medicine, which Longer cooking that’ll make your taste
connoisseur, a great place to learn about advocates plant-based nutrition by Neal Barnard, M.D. buds jump for joy
for better health
vegetarian restaurant options is the A program that promotes
The Native Foods
PETA.org weight loss, strengthens the
“Dining Out” section of VegCooking.com. Everything you’ve ever wanted to know immune system, maintains Restaurant Cookbook
by Tanya Petrovna,
about animal rights and vegetarianism strong bones, and protects
Here are a few more tips. veins and arteries cofounder of Native
Extensive, fully referenced information Good News for All Creation Fresh, fun, delicious,
• An easy way to try new foods is to served—most catering companies are lots of great vegetarian burgers, by Dr. Stephen R. Kaufman and enticing vegan recipes
on the intelligence of fish, the cruelty
go to restaurants that offer a variety are accustomed to serving “hot dogs,” “riblets,” “chicken” patties, of fish farming, and the health dangers and Nathan Braun
of vegetarian entrées. Eating Chinese? vegetarian diners. and other mock meats that taste terrific of eating fish flesh Why Christians should be How It All Vegan!
Try the bean curd (tofu) or vegetable straight from the grill. Top veggie vegetarians Irresistible Recipes for an
peta2.com Animal-Free Diet
dishes, or ask for vegetable fried rice • When dining at someone else’s burgers off with ketchup and mustard or
The Web site for PETA’s Youth Outreach Judaism and by Tanya Barnard & Sarah
(without eggs) and garlic eggplant. house, let your hosts know in with more creative condiments, such Kramer
Division and a resource for people aged Vegetarianism
Having Mexican? Order bean advance that you’re a vegetarian. as salsa, guacamole, and hummus. 13 to 24 who want to learn more about by Dr. Richard Schwartz Delightfully demonstrates
burritos, tacos, and tamales minus Offer to bring a veggie dish to share. Baste vegetable shish kebabs or soy animal rights and get free stuff how vegan food can be fabulous,
Why Jewish mandates point
the cheese, or make a hearty meal out (This is a great way to introduce chicken strips made by companies like flavorful, and nutritious
of refried beans mixed with Spanish others to vegetarian eating.) Morningstar Farms with Italian dressing PETAMall.com
Your online one-stop cruelty-free shop The Compassionate Cook
rice and served with fresh tortillas, or a teriyaki marinade, then grill them Slaughterhouse:
by PETA and Ingrid E. Newkirk
salsa, and guacamole. In Indian Eating on the Road until the vegetables are slightly PETAKids.com
The Shocking Story
restaurants, you’ll find fabulous Hard Rock Café, Denny’s, Chili’s, Johnny blackened, and voilà—a delicious of Greed, Neglect, The original cookbook full
Games, contests, and prizes for kids
and Inhumane Treatment of the favorite recipes of PETA
vegetable curries, lentil soup, potato- Rockets, Ruby Tuesday, Red Robin, and summertime treat. Enjoy chocolate who want to help animals
Inside the U.S. Meat staff and members
filled samosas, and other delights. Burger King all boast briskly selling mousse (see page 21) or fresh Industry
Japanese, Ethiopian, Middle Eastern, veggie burgers on their menus. Taco Bell watermelon for dessert. by Gail Eisnitz Videos
Hundreds of delicious recipes, cooking
Thai, and other ethnic restaurants offers cheap veggie fare, such as bean tips, meal plans, and cookbook Blows the lid off USDA and ‘Meet Your Meat’
also offer delicious vegan items. burritos and veganized Crunch Wrap recommendations as well as shopping meat-industry claims that animals
guides and information on the best are humanely slaughtered and lends A 12-minute exposé
Supremes (be sure to add potatoes
new vegetarian products new meaning to Linda McCartney’s about the lives and
• If you’re stuck at a behind-the-times and guacamole!). Try vegetarian subs deaths of farmed animals
comment, “If slaughterhouses had glass
restaurant without much vegan at Quizno’s and Subway with fresh-baked walls, everyone would be vegetarian.” (watch or download
variety, ask if the chef can whip up breads and toppings. Be sure to surf An online vegetarian community it at VegCooking.com)
a vegetarian entrée. Most restaurants to VegGuide.org to do a bit of Web Vegan: The New Ethics
will gladly accommodate special research on vegetarian and vegetarian- PETACatalog.com of Eating
‘Chew on This’
requests, and you’ll be surprised friendly restaurants in your destination The official online PETA catalog by Erik Marcus
Thirty reasons to go vegetarian,
at the creativity of some chefs! city before your next trip. A wonderful introduction in less than four minutes
to veganism, covering (watch or download it at
health, the environment,
• If you’re attending a catered affair, Fire Up the Grill! and animal welfare
ask the host or caterer ahead of Don’t give up backyard barbecues just For many other videos that are available
time if vegetarian options will be because you’re not eating meat. There free for download, visit VegCooking.com
and click on “Videos.”
22 eating for life FOR ADDITIONAL TIPS ON TRAVEL AND FOR VEGETARIAN BOOKS, WEB SITES, AND MORE, VISIT VEGCOOKING.COM. eating for life 23