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Vegetarian Starter Kit

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  • 1. Great Cookbooks! 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 Or call us toll-free at 1-800-483-4366. Vegetarian People for the Ethical Treatment of Animals Starter Kit Everything you need to eat right for your 501 Front St., Norfolk, VA 23510 • 757-622-PETA • • health, for animals, and for the Earth PETA Headquarters NONPROFIT 501 Front St. ORGANIZATION Norfolk, VA 23510 U.S. POSTAGE U.S.A. PAID PEOPLE FOR THE ETHICAL Postage required unless mailed by PETA TREATMENT OF ANIMALS
  • 2. © ww w.Se bre ePh o to . co Alyssa Milano: Russell Simmons: m “The world has so “Chickens raised Congratulations! much suffering in it for food today are already—choosing to James Cromwell: covered in excrement, be vegetarian is one “So-called farms they’re diseased, and thing you can do to today treat animals they’re drugged up with all reduce the suffering like so many boxes in sorts of toxins that you are on a daily basis.” a warehouse, chopping ingesting if you eat chickens. One Photo © Ebert Roberts off beaks and recent study found that chicken By opening this guide, you’ve just taken the first step toward one of the best choices that you tails and flesh in this country has four times as much can make for yourself, animals, and the planet. The pages that follow are packed with important genitals arsenic—yes, arsenic, the poison (which is used Common: with no in the drugs the chickens are given) as any other information, tips, and recipes to help you establish eating habits that you’ll feel great about. “I think and speak clearer painkillers at meat … I have been a vegan for It’s easy to live and let live, and this guide will show you how. Dig in! since I cut the dairy out. all, inflicting many years.” I can breathe better and third-degree burns perform at a better rate, and repeatedly by branding my voice is clearer. I can explore cows, ripping out the teeth Portraits © Associated Press • Carl Lewis, “Olympian of the Century,” Sir Paul McCartney: different things with my of pigs, and just a horrible catalog Olympic medalist in track (top left) “I am a vegetarian voice that I couldn't do of abuses that, if done to dogs because I realize that even • Robert Parish, one of the “50 Greatest because of my meat or cats, would be illegal on grounds little chickens suffer pain and Players in NBA History” and dairy ingestion. of animal cruelty.” fear, experience a range • Desmond Howard, Heisman trophy I am proud and blessed of feelings and emotions, winner and Super Bowl MVP (center left) to be a vegetarian, Alec Baldwin: © London Entertainment/Splash News and are as intelligent as everything became “Every time we sit down Natalie Portman: • Bill Pearl, professional bodybuilder mammals, including clear.” to eat, we make a choice: “I am a very strict and four-time “Mr. Universe” dogs, cats, and even Constance Marie: Please choose vegetarianism. vegetarian. … I just really, • Keith Holmes, boxing champion some primates.” “I stopped eating meat … when Do it for … animals. Do it for really love animals and I was working on the movie Selena. the environment and do I act on my values. … I • Chris Evert, tennis champion (bottom left) During the shoot, I had to hold a Kristen Bell: it for your health.” am really against cruelty • Edwin Moses, two-time Olympic chicken for five hours—if you hold it “I have always been [to] animals.” gold medalist in hurdles Casey Affleck: and feel its little heart beating for an animal lover. I had hours, you just can’t think a hard time disassociating His Holiness “I don’t eat the Dalai Lama: Joaquin Phoenix: Vegetarian Athletes meat or any other about eating it.” the animals I cuddled “I have been “Animal rights is a part of my with—dogs and cats, for Why are vegetarian athletes always at the animal products... particularly concerned everyday life. When you live example—from the animals on top of their game? One reason is because because they’re with the sufferings by example, you create my plate, and I never really cared plant foods provide athletes with all the unhealthy and they’re of chickens for many years. a certain level of for the taste of meat. I always nutrients that they need to stay healthy and the product of It was the death of a chicken awareness. Friends loved my Brussels sprouts!” strong, minus all the saturated fat, a violent and that finally strengthened my resolve of mine, people I have cholesterol, and contaminants found in inhumane to become vegetarian. These days, never discussed animal meat and dairy products that can slow them industry.” when I see a row of plucked chickens rights or vegetarianism down. Carl Lewis, perhaps the greatest Olympic athlete ever, hanging in a meat shop it hurts. with, are adopting says, “[M]y best year of track competition was the first I find it unacceptable that vegetarian habits year I ate a vegan diet.” violence is the basis of some because they Besides receiving optimal nutrition from plant foods, of our food habits.” see it.” vegetarians also weigh less, on average, and have Tobey Maguire: better cardiovascular health and more stamina than “I just never really Pamela Anderson: meat-eaters—and all these things help athletes liked meat. I had “Chickens, pigs, and perform at their peak potential. Physician and author a really tough time Alicia Silverstone: other animals? They are interesting Dr. Neal Barnard explains that “a healthy vegan diet even eating “Since I’ve gone vegetarian, my Celebrity photos © STARMAX, Inc. individuals with personalities Clint Eastwood: gives important advantages over a meaty diet, chicken. I would body has never felt better and my taste and intelligence. What people “I try to stick to which is why many Olympic and professional start imagining buds have been opened up to a whole need to understand is that a vegan diet—heavy athletes are vegetarians. A healthy vegan diet what I was eating new world. It’s one of the most rewarding if they’re eating animals, on fruit, vegetables, will give you the strength and stamina you need and the life of the choices I’ve ever made and I invite you they are promoting tofu, and other to leave those sluggish meat-eaters in the dust.” animals and all that to join me in living a healthy, cruelty to animals.” soy products.” Learn more at kind of stuff.” cruelty-free lifestyle.” 2 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 3
  • 3. 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 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 plant world— 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 broccoli, beans, 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 vegetables, almonds, soy 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 had stronger bones than “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 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 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
  • 4. Raising Weight Loss Vegan Kids 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 throughout the country, restrictions are Recommendations • 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 McDougall 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 Slimming Guide 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 Barnard 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 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 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 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
  • 5. Billions of turkeys and chickens have their wings and legs broken when they are shoved into Meet 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 companion- animal food. 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 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
  • 6. 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. Dairy Farm 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 being transported “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
  • 7. Photo top left © A. David Falconer Q& A Dragged from the ocean depths, fish suffer from decompression, suffocation, and being crushed. “Don’t they have to treat Ask the Experts Fish animals well for them to ‘produce’?” No. Factory-farmed animals are sick and “But fish aren’t like What Happens Now that diseased, but the meat industry has decided that the money saved by keeping all the animals in dogs or cats, are they?” to Fish? commercial crowded and filthy conditions outweighs the financial Like other animals, fish fishing has basically Photo: Â © Jeff Gale Pigs Fish are our fellow citizens with scales and fins … I would never eat anyone feel pain and experience fear. Dr. Donald Broom, emptied the oceans of “target” fish, the seafood costs incurred when some of the animals die. National Hog Farmer succinctly says that “crowding pigs pays.” Explaining why the egg industry crowds birds so tightly animal welfare advisor industry has turned to What Happens to Pigs? I know personally. to the British raising fish in contained fish into cages, causing many to die and all to suffer Pigs in factory farms are castrated I wouldn’t deliberately government, says, farms, a practice known miserably for their entire lives, distinguished and have hunks of flesh cut from their eat a grouper any more “Anatomically, as “aquaculture,” which uses professor Dr. Bernard Rollin explains Pigs do not receive any pain relief than I’d eat a cocker ears, bits of their teeth cut off with physiologically, and either tanks on land or cages in the that “chickens are cheap, cages when they have the ends of wire cutters, and their tails chopped spaniel. They’re so good- biologically, the ocean. The fish are packed so tightly their teeth cut off with wire cutters. are expensive.” off—all without any painkillers. natured, so curious. You pain system in together that they constantly bump Sometimes, the stalls that they are lame that they are crippled or, know, fish are sensitive, fish is virtually the into each other and the walls of the confined to are stacked, and excrement at best, can barely walk— they have personalities, same as in birds and enclosure, causing painful sores and To read more from the pigs in the upper tiers falls 420,000 pigs a year arrive crippled they hurt when they’re mammals.” When they damage to their fins. The enormous about the onto those below. “Breeding” pigs at the slaughterhouse, and another wounded. are dragged from the amount of feces in the enclosures suffering and Sylvia Earle, Ph.D., former in factory farms are artificially 1 million arrive dead from the journey. ocean depths, fish undergo leads to rampant outbreaks of environmental chief scientist, U.S. impregnated several times during The sheer number of animals killed excruciating decompression— parasites and disease. In order devastation National Oceanic & their short lives and are confined to makes it impossible for them to be the rapid pressure change often to keep the fish alive in such caused by fish Atmospheric stalls that are barely larger than their given humane, painless deaths. ruptures their swimbladders, pops unhealthy conditions, large quantities farms, visit Administration own bodies; they literally go insane Because of improper stunning, many out their eyes, and pushes their of antibiotics and other chemicals are from being unable to turn around pigs drown or are scalded to death stomachs through their mouths. Then poured into the water. When the fish their entire lives. These crates have when they are put, still alive, in the they’re tossed onboard ships, where are fully grown, they are killed by The thin mesh of commercial been banned in many countries and scalding-hot water tanks that are many slowly suffocate or are crushed having their stomachs cut open fishing nets slices into the flesh of many will be totally banned across the intended to soften their skin and Amazing Animals: Pigs to death. Others are still alive when or die of suffocation when the water fish, causing blood loss and strangling European Union as of 2013. remove their hair. their throats and bellies are cut open. in their tank is simply drained away. them in the water or in the Pigs are smarter than dogs net as it is dragged aboard. and every bit as friendly, loyal, and affectionate. Pigs can play Eating Meat Photo© David Eustacel/MPL Communications Ltd. 2004 • Pollution video games far more successfully Farmed animals produce than dogs can and even better about 130 times as much than some primates can (watch a video about this Harms the Planet excrement as the entire human population of the United States. According Consider how eating meat affects the Earth: to the Environmental Pigs spend their lives in crates so small at Asked Protection Agency (EPA), that they can’t even turn around. to compare a pig’s cognitive • Water • Global Warming the run-off from factory “If anyone wants to save development to that of a Resources Eating meat causes global farms pollutes our rivers The accumulation of Nearly half of all the warming. The massive and lakes more than the planet, all they have filth, feces, and urine in 3-year-old human child, professor water consumed in the amount of animal feces all other industrial to do is just stop eating the sheds causes more Donald Broom of Cambridge U.S. is used to raise produced in factory farms sources combined. meat. … It’s staggering than one-quarter of pigs animals for food. A totally is the largest source of when you think about it. to suffer from agonizing University Veterinary School says, vegetarian diet requires airborne methane. • Energy Vegetarianism takes mange, and three-fourths Many pigs go insane from “[Pigs] have the cognitive ability 300 gallons of water According to the EPA, Of all the raw materials care of so many things of pigs have pneumonia per day, while a meat- methane is more than 20 and fossil fuels used by the time they reach the extremely crowded conditions in to be quite sophisticated. Even based diet requires more times more effective than in the U.S., more than in one shot: ecology, factory farms and compulsively slaughterhouse. Drugs and genetic chew on the bars of their pens. more so than dogs and certainly than 4,000 gallons of carbon dioxide at trapping one-third are used to famine, cruelty.” breeding cause pigs to become so water per day. heat in the atmosphere. raise animals for food. —Sir Paul McCartney [more so than] 3-year-olds.” 12 meet your meat FIND OUT MORE ABOUT FACTORY-FARM CRUELTY AND CHECK OUT VIDEO AND PHOTOGRAPHIC INVESTIGATIONS AT GOVEG.COM meet your meat 13
  • 8. Making Try These Easy the Transition 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?” 3 than ever—many are as close as your corner supermarket. Meat Try Boca’s veggie burgers, 1 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 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 4 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. veggie meatballs. 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,” 2 “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, 5 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 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 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
  • 9. Recipes for Life It’s easy once you know how. Here are recipes, tips, and ideas to get you started. Blueberry Pancakes 1 cup water ⁄2 1 cup whole-wheat flour 2 Tbsp. baking powder 1 cup white flour 1 lb. mock chicken (try Morningstar 3 Tbsp. sugar Farms’ Chik’n Strips) 3 Tbsp. baking powder 31 2 cups vegetable oil ⁄ 1 tsp. sea salt 2 cups vanilla soy milk • Mix together the salt, onion powder, 3 Tbsp. canola or safflower oil pepper, garlic powder, flour, and 1 cup frozen blueberries ⁄ nutritional yeast in a deep bowl. In a 2 1 cup fresh blueberries ⁄ separate bowl, dilute the mustard with 2 the water. Add 13 cup of the flour mixture ⁄ • Combine the dry ingredients in to the mustard mixture and stir. Crunchy Vegetable Wraps 2 Tbsp. finely diced red onion Pesto Pasta a bowl and sift together. Add the soy Combine the baking powder with 1 cup nondairy cream cheese ⁄ Salt and pepper, to taste 2 3 cup basil pesto ⁄ 4 milk and the oil and mix until smooth. the remaining flour mixture. (try Tofutti brand) 1 9-oz. pkg. fresh fettuccine • Ladle onto a hot pancake griddle. • Dip chunks of the mock chicken into 4 10-inch flour tortillas • Spread 1 Tbsp. of the 1 Tbsp. olive oil Add the frozen blueberries. Cook for the mustard batter, then drop into the 1 cup shredded spinach “cream cheese” on each tortilla. 3 cloves garlic, minced 2 to 3 minutes on each side. flour mixture to coat with the desired 1 cup alfalfa sprouts ⁄ Sprinkle an even amount of the 2 cups sliced roasted red bell peppers 4 • Serve with the fresh blueberries. amount of “crust.” Heat the oil in a large 1 cup shredded red cabbage ⁄ remaining ingredients on each 1 cup pitted olives, halved lengthwise ⁄ 2 2 Breakfast skillet over medium-high heat (or use a 1 cup sliced avocado ⁄2 wrap and roll up. Salt and pepper, to taste Eating breakfast out? Try a bowl of grits Makes 4 to 6 servings deep fryer) and fry until crispy and 1 cup chopped tomatoes ⁄4 or oatmeal, hashbrowns, a bagel or toast golden brown, turning as needed. 1 cup diced cucumbers ⁄ Makes 4 servings • Place the pesto in a large bowl. 2 with jelly, or a fruit cup. Take along your • Cook the pasta according to the own dairy-free margarine or a cream Lunch or Dinner Makes 4 servings package instructions. cheese substitute. For breakfast Dining out for lunch or dinner is a snap. • While the pasta is cooking, heat the at home, try these ideas: Most restaurants serve at least one oil in a large skillet over medium-high • Fry up some sliced boiled potatoes vegetarian meal, and many will adapt heat. Add the garlic and cook, stirring and onions for homemade home an entrée for you. Look for salads, until soft and fragrant, about 30 fries. Serve them with soy bacon or sausage. baked potatoes, rice or pasta dishes with vegetables or a meat-free Appetizers seconds. Add the peppers and olives and cook, stirring until Appetizers can be as simple as chips and dip • Visit for vegan tomato sauce, Thai and Indian hot, about 3 minutes. Season with or as elegant as a vegetarian pâté. recipes for French toast, Spanish curries, bean burritos, falafel, the salt and pepper. omelettes, and even crêpes. and pizza with lots of vegetables Here are some ideas for quick-and-easy hors d’oeuvres: • Drain the cooked pasta, reserving • Try a toasted bagel with Tofutti brand but no cheese. You may even find 1⁄ cup of the water. Whisk the pasta Whip up a seven-layer Mexican dip using refried beans, black 3 Better Than Cream Cheese. a veggie burger on the menu! olives, salsa, shredded soy cheese, Tofutti brand “sour cream,” water into the pesto. • You can find vegan cereal anywhere— sliced green onions, and jalapeños. • Add the pasta to the pesto and toss just serve it with soy or rice milk Fried ‘Chicken’ • to combine. Add the peppers and olives (or apple juice) instead of cow’s milk! 1 tsp. salt Veganize that old standby, pigs in a blanket, using tofu hot and combine. • Check packages of pancake and 1 tsp. onion powder ⁄ dogs wrapped in puff pastry. (Pepperidge Farm brand • Divide among 4 bowls and 2 waffle mixes—many are vegan—and 1 tsp. pepper puff pastry and Pillsbury Crescent Rolls are vegan.) serve immediately. Photos © Steve Lee Studios • just add soy milk and/or egg replacer. 1 tsp. garlic powder Shake ’n Bake bite-size pieces of mock chicken • Some Kellogg’s Pop Tarts (without 2 cups unbleached white flour Makes 4 servings or tofu and serve them with toothpicks. icing) are vegan, as are Pepperidge 4 Tbsp. nutritional yeast (optional) Farm’s apple and cherry turnovers. 3 Tbsp. yellow mustard 16 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 17
  • 10. 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 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. 2 (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 4 4 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 ⁄2 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 ⁄4 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. 2 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 2 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
  • 11. 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 ⁄4 Sandwiches • 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. 4 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 4 to the package directions. Drain and 1 cup flour ⁄ • Preheat the oven to 350°F. and cool slightly. Spread over the crème 4 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. 2 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 2 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
  • 12. When You’re Resources Away From Home Online Resources Detailed and fully referenced information about all aspects of the meat industry and vegetarianism, with Books The Food Revolution by John Robbins The best book ever written Cookbooks Venturesome Vegetarian Cooking: Bold Flavors for Meat- and Dairy-Free Meals 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 meat industry, to date (foreword) 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 weight loss, strengthens the “Dining Out” section of Everything you’ve ever wanted to know immune system, maintains Restaurant Cookbook by Tanya Petrovna, 1 4 about animal rights and vegetarianism strong bones, and protects Here are a few more tips. veins and arteries cofounder of Native Foods restaurants 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 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 toward vegetarianism of refried beans mixed with Spanish others to vegetarian eating.) Morningstar Farms with Italian dressing 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 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 2 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 a vegetarian entrée. Most restaurants to to do a bit of Web Vegan: The New Ethics will gladly accommodate special research on vegetarian and vegetarian- of Eating ‘Chew on This’ 3 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 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