vegetarian starter guide (mfa)

8/22/2019 Vegetarian Starter Guide (MFA)

1/17VEGETARIAN STARTER GUIDE

Vegetarian

STARTER GUIDE

tHe

+30

FR

SupERFoodS to thE REScuE:FEEl GREAT & look GoRGEoUS

meatless meal

MouthWAtERIN

YUM!QuIck, EASy

*& FuN REcIpES

MEET YoUR nEw bFFS // boUnTY on A bUDGET


2/17

VEGETARIANSTARTER GUIDE VEGETARIANSTARTER GUIDE

WELCOME!

kInDnESS

EnvIRonMEnT

HEAlTH

SpIRIT

FlAvoR

ETHIS

I you are reading this, it means that you are taking your

rst step toward changing the world. Think that sounds

huge? It is. Going vegetarian not only saves countless

animals, its also the best way to save the environment.

Plusand this is a big oneyoull never eel more t or

look more abulous.

Just look around. From Academy Award winner Anne

Hathaway, to Grammy-winning country star Carrie

Underwood, to the hip girl next door, plant-based

eating is everywhere. Even ormer president Bill Clinton

is doing it. These people recognize that this simple choic e

makes a big dierence and they are putting their valuesinto action.

Times are changing, and we all have the power to

rethink, redene, and rebuild a better world. Its time

we condently live our values, like being air, kind, and

compassionate to all living beings. Its time we eel good

about who we are, how we live, and what we eat.

And heres the best part: its totally easy. With this guide

at your ngertips, youll be well on your way to a erce

and resh new you.

So, cast o your doubts, open your heart, and embrace

the uture. You have arrived.

Warmly,

Yo ur Frie nd s at M ercy For An im als

your routine. With theeasy tips in this guide,youll be well on your wayto a abulous new wayo eating.

your body. You are whatyou eat. A healthy, plant-based diet can be thebest way to nourish yourmind, body, and soul.

perection.Vegetarianismis not about beingperect. Its about doingthe best we can tomake our world a betterplace.

avor. Prepare yourselor an awesomeadventure lled withenticing new favorsand oods.

a un and compassionate trendsetterwho avoids eating meat, dairy, and eggbecause o the damage, destruction,and cruelty inherent in them

I educated mysel on actory arming

and cruelty to animals,

Once people spend time with arm

animalsthey might nd they relate

with them the same way they relate

with dogs and cats. Why should they b

ood when other animals are pets?Factory arms do more

harm to the environment

I used to think about

dieting, but Im vegan

now, so its not really a

problem.

Vegan ood is soul ood inits truest orm. Soul ood meansto eed the soul.

- Erykah Badu

Wow, wow, wow!

I never imagined

meatless meals could

be so satisying.

wEloME FROM MFA wEloME GUESS

reinvent replenish rewrite rediscover

Vegetarian(ve-j -'ter-- n)

what ceerities are sayig

and realized that what

was on my plate were

living things, witheelings. And I just

couldnt disconnect

mysel rom it.

than all o transportation

combined. Everyone

is talking about uel-ecient vehicles but

they would actually do

more or the earth by

becoming vegan.

- Jessica Chastain

- Emily Deschanel

- Alicia Silverstone

- Ellen DeGeneres

- Oprah Winrey

1 2 3 4

e e


3/17


CHANGE

WORLDthE

Chickens solve mathproblems, share information

generationally, recognize up

to 100 other birds by their

facial features, and have

a unique language.

Did You Know?

READY FoR HAnGETHE TR


4/17


Is humane meat okay?

Dylan is a l ovable, easygoing guy. He enjoys soaking up

the sun, chomping down on carrots, and hanging out

with his riends.

But lie wasnt always great or this gentle giant. Born on a

dairy arm, Dylan was dragged away rom his mom ater

just one day to be sold or veal. He was ound tied to a

post, lying in his own eces, when a compassionate couple

arranged his rescue. On a veal arm, Dylan would havebeen chained by his neck in a tiny crate barely larger than

his body beore being sent to slaughter at only 16 weeks

old.

Dairy cows, like Dylans mother, also live miserable lives.

Like all mammals, cows produce milk or their babies.

In order to keep producing milk, they are articially and

repeatedly impregnated. They are kept in tiny stalls and

have hardly any room to move around. Ater about our

years, they are sold to slaughter.

Olive is one brave, lucky lady. She saved her own lie by

making a daring and dangerous escape rom a slaughterhouse

Pigs just like Olive are treated mercilessly on actory arms. They

pregnant and imprisoned inside tiny metal gestation crates so s

cant turn around, lie down comortably, or engage in any natura

This arming practice is so cruel that many pigs go mad rom ut

stimulation. Hour ater hour, day ater day, they have nothing to

bite the bars or bang their heads against the sides o the cages

Shortly ater birth, piglets are taken away rom their mothers an

mutilations without painkillers, including having their tails chop

testicles ripped out o their bodies.

Hopes story is nothing short o a miracle. Her lie now consists o dust

baths, perching in trees, and gossiping with her girlriends in the coop.

But it wasnt always this way. Hope was ound on a pile o dead birds on

an egg actory arm. She was barely alive when a young rescuer saved her

lie. Approximately 250 million hens like Hope are imprisoned every year

on modern egg actory arms, where they are denied nearly everything that

comes naturally to them.

Hens are crammed into barren wire cages, where each bird gets less space

than an iPad to live her entire lie. They are unable to spread their wings,

walk, or orage or ood. When they are just babies, they have their beaks

seared o with a hot blade. This is an extremely painul procedure and many

chickens die rom starvation because its too excruciating to even eat.

Ophelia is the best girlriend in the world. Shell keep you

company while you eat, sit quietly and listen to all your troubles,

and even accompany you to the spa or some dust bathing.

Seriously though, like us, chickens orm strong bonds with their

riends and amilies, are inquisitive, and enjoy their natural

surroundings. Sadly, like Ophelia once was, broiler chickensa

term given to birds raised or their meat are packed in ilthy,

overcrowded sheds and bred to grow so quickly that many suer

health deects, such as crippling leg disorders and heart attacks.

How ast do they grow? Think o a two-year-old baby weighing

350 pounds!

Do sh eel pain? O course they do. Modern science now tells

us that sh experience pain in much the same way mammals do.

They can also eel pleasure. In act, sh release a hormone called

oxytocin, which is the same hormone released in humans when

theyre alling in love. But lie in the sea isnt all about love

stories. Commercial shing boats cruelly catch billionsyes,

billionso sh every year. And sh are not the only victims o

industrialized ishing. Dolphins, turtles, and other marine

wildlie become ensnared in mile-long nets. Other sh are

raised in overcrowded, dirty, and disease-ridden actory arms.

Heres the deal: Lie or animals on modern

ay actory arms isnt pretty. Forget those

dyllic barnyard portrayals in childrens books.

y and large, those places havent existed

ince your grandparents were in diapers.

ach year on todays actory arms, over eight

illion animals are conned in windowless

heds, tiny barren crates, and lthy wire

ages. The vast majority o these animals are

mutilated without painkillers, denied veterinary

are, and ultimately slaughtered. Sadly, they

ave little to no legal protections. Simply put,

e or them is a hell y ou wouldnt wish on

our worst enemy.

While the overwhelming majority o ood

nimals live and die in misery and deprivation,

lucky ew have escaped their cruel ates ater

eing rescued by animal advocates. These are

heir stories.

Hardly. The extremely small percentage o

animals raised on small-scale arms may be

treated a little better, but the reality is that many

o these animals are still separated rom their

amilies and mutilated without painkillers, and

their deaths are always the same: bloody, violent,

and completely unnecessary.

What about cage-ree eggs?

Almost anything is better than the nightmare o

actory arming, but sadly, cage-ree doesnt mean

cruelty-ree. The truth is that cage-ree and ree-range

hens are usually crammed in overcrowded sheds, debeaked,

and all killed once their egg production declines. And dont orget the

males. Just like in actory arming systems, they are considered worthless

and killed almost immediately ater hatching.

READY FoR HAnGE

HOPE OPHELIA

OLIVE

SENSITIVE SEA LIFE

DYLAN

EATINGWITH CARE

The males never have a chance. Because they dont lay

eggs, they are killed soon ater hatching. Some are ground

up alive, while others are gassed or suocated.

Top: Life on factory farm

Bottom: Freedom for Hope

Top: Free and soaking up the sun

Bottom: Life on a veal farm

Having been rescued and taken t

a sanctuary, Olive now lives a lie

leisure, taking mud baths (okay, ro

the mud), and hanging with her BFF

Top: Life as a broiler chicken

Bottom: A new life, full of open spaces

Top: A well-deserved life of leisure

Bottom: A cruel stay at a factory farm


5/17


LIgHTEn Up

DITCHIng DIAbETEs

CARDIAC ATTACk!

Obesity is not just a vanity issue, but is now also linked to some

o the leading causes o death in the United States, including

diabetes, heart disease, and stroke. Science now shows that

vegetarians have lower rates o obesity.

In act, the National Institutes o Health concluded that on

average, people who avoid meat, dairy, and eggs have body

mass indexes almost 20% lower than meat eaters. That translates

into about 30 pounds less weight than non-vegetarians o similarheight in certain age brackets.

Type 2 diabetes is no joke. It can cause heart disease,

stroke, kidney ailure, and health issues leading to

amputations. What can help prevent type 2 diabetes?

A healthy, vegetarian diet. In a study tracking the

diabetes rates o people who do not eat animal products,

62% had reduced risk o developing diabetes compared

to meat eaters.

We all want to help the planet. But how? The answer could be sitting

right in ront o usthree times a day. By going vegetarian, we can help

prevent global warming, rainorest destruction, and pollution, while

saving water and other precious resources. In act, raising animals or

ood produces more greenhouse gas emissions than all o the cars,

planes, and other orms o transportation combined. There has never

been a better time to go green by eating green. Chew on these acts:

Eight years ago I was diagnosed with an autoimmune

disease called ulcerative colitis. I was put on a prescription

steroid to control the disease. I went from a healthy weight

of 125 to over 200 pounds in just nine months on the drug. I

was miserable and hated being sick.

Luckily, I watched the documentary Forks Over Knives and I

found out that a whole foods, plant-based diet can reverse

many diseases. So, I went completely vegan. I am currently

off all prescription drugs and my ulcerative colitis is in full

remission. Ive lost the weightall 75 poundsand Ive

never elt better.

My Life Transformed:

Somers Story

Natalias Story

A ew years ago, I ound mysel at the end o my rope. I was

topping the scales near 450 pounds. I was a severe, out-

o-control, type 2 diabetic on numerous medications. My

blood pressure and cholesterol were both through the roo.

Since going on a therapeutic, plant-based diet, eliminating

all animal products, as well as high-at oods, I have lost

over 200 pounds, I am o o 15 medications, I no longer have

neuropathy in my legs and eet, and the nerve damage in my

eyes caused by astronomically high blood sugar is no longer

there. In addition, my husband has also lost 100 pounds and

has seen dramatic improvements in his health since adopting

a healthy, vegetarian diet.

HEALTH IS WEALTH

Green Your Diet

Make no mistake, health is wealth. The number one killer in the

United States isnt guns, or drugs, or car accidents. Its heart

diseasea ruthless killer that is directly related to whats on our

plates. So read these next ew pages like your lie depends on it.

Because it does.

Heart disease claims the lie o nearly one out o every three Americans.

Adopting a vegetarian diet is a powerul way to prevent heart disease.

In act, a recent British study ound that switching to a vegetarian

diet may cut your chances o developing heart disease by 32%!

Animal oods tend to be high in cholesterol and saturated at, major

contributors to artery-clogging plaque. In contrast, plant oods are low

in saturated at and contain no cholesterol. Zero. Zilch. Additionally,

the most powerul cholesterol-lowering dietary agents are soluble

ber, unsaturated ats, and phytochemicals, all o which are ound

almost exclusively in plant oods.

BeforeBefore AfterAfter

AfterAfter

BeforeBefore

Raising animals or ood (including land

used or grazing and growing eed

crops) now uses a staggering 30%othe Earths land mass.

Switching to a diet ree o meat,

dairy, and eggs saves more carbon

emissions than driving a Prius.

How much more? 50% more!

In the United States, 70%o the grain grownis ed to armed animals. Imagine how many

people we could eed with that ood.

To produce one pound o animal protein vs.

one pound o soy protein, it takes about 12times as much land,13 times as much ossiluel, and 15 times as much water.

Nearly 80% o land dthe Amazon is now u

pasture.

READY FoR HAnGE HREADY FoR HAnGE HEALTH

30%

70

50%

1 lb of soy

1 lb of meat

80%

Quite iml, the mre u utitute

lat fd fr aimal fd, the

healthier u are liel t e.

- Dr. T. Colin Campbell, nutrition expert at Cornell University


6/17


BASICS

thE

The American Dietetic

Assoc iatio n says thatappropriately planned

vegetarian diets are

healthful and nutritionally

adequate for all stages

of life, including childhoodand pregnancy.

Did You Know?

THE b


7/17


What they do: Fruits are great or hydration and theyre a antastic source ofber, which aids in digestion and helps prevent heartdisease. Fruits are also rich in potassium, which is important or proper organ unction and is an amazing source o antioxidants .

What they do: Legumes and soyoods provide a hety amount oprotein, the basic component o all living cells that supports growmaintenance, and repair. Many o these oods are also rich in calcium, which is vital or strong and healthy bones, and iron, an

important component o hemoglobin, the substance in red blood cells that carries oxygen rom your lungs to the rest o your bod

What they do: Grains are a great source ofber and iron, and they also contain some protein. They are rich in B vitamins, whicare important or metabolism and nerve unction.

What they do: Vegetables are pretty much the healthiest oods on the planet. They provide beta carotene, which your bodyturns into vitamin A. That is important or good vision and immune unction. Vegetables also provide vitamin C, which createscollagen, a protein that makes skin, joints, and bones strong. They also contain a host o cancer-ghting phytochemicals .

What they do: Nuts and seeds provide protein and iron, as well as zinc, which supports a healthy immune system. Omega-3 attyacids, ound in walnuts, fax seeds, and chia seeds, aid in healthy brain unction.

How much?Two or more servings per day

Whats a serving?1 medium-sized resh ruit,1 cup cut-up ruit

How much?Three or more servings per day

Whats a serving? cup cooked beans, cup tou, cup tempeh, 1 cup ortied soy milk

How much?Five or more servings per day

Whats a serving? cup cooked rice, pasta, orquinoa, 1 sweet potato, 1 ounce ready-to-eat cereal,1 slice whole wheat bread

How much?Four or more servings per day

Whats a serving? cup cooked vegetables,1 cup raw vegetables, cup vegetable juice

How much?One to two servings per day

Whats a serving? cup nuts, 2 Tbsp seeds,1 Tbsp nut or seed butter

The best way to get your dailydose ohealthy at is through

whole oods like nuts, seeds, nut butters,and avocados, paying close attention tooods rich in omega-3 atty acids: faxseeds, hemp seeds, and walnuts.

Other sources oat, such as plant-basedmayonnaise, margarine, or oils should bekept to a minimumone or two servingsa day.

Important or bone healthand helps protect against

many illnesses, rom cancer toautoimmune disease. Your bodycan synthesize vitamin D when it getsadequate sun exposure, but manyo us live in climates in which thatsjust not possible. Make sure youregetting sucient amounts romortied oods or a supplement.

While it nds its way intoanimal oods, this bacteria-bornevitamin doesnt get into plants. So,it is important that we supplement.The good news is that lots o oods,including non-dairy milks, manycereals, and nutritional yeast, areortied with B12. Even so, buy a B12supplement rom your local pharmacyand take it regularly.

Best sources: Apples, oranges, blueberries, blackberries, bananas

Tip: Starting your day with a ruit smoothie is a great way to get yourdaily servings o ruit.

Best sources: Kidney beans, tou, tempeh, lentils, peas

Tip: Make sure to buy calcium-set tou so you not only get a healthydose o protein, but calcium as well.

Best sources: Brown rice, whole wheat pasta, oatmeal, sweet potatoyams

Tip: Throw a dash o quinoa into your salad to add some bulk andadditional favor.

Best sources: Kale, broccoli, spinach, romaine lettuce, peppers, cabbage

Tip: Eat the rainbow! The varying, vibrant colors in vegetables existbecause o the thousands o healthul phytonutrients.

Best sources: Pumpkin seeds, peanut butter, tahini, fax seeds, walnuts,almonds

Tip: Try some tahini in your salad dressing to add creaminess or ahandul o almonds as a satisying, midday snack.

Fruit

Legumes&Soyfoods

Grains&StarchyVegetables

Vegetables

Seeds&Nuts

Something or Everyone

VITAMIN

D

VITAMIN

B12

Young or old, Olympic athlete or couch potato, a well-planned vegetarian diet will give your body the uel it needs to thrive.

by Julieanna Hever, MS, RD, CPT

Pregnancy - A veg diet is

appropriate or all populations

across the liespan, including

pregnant women. While expecting,

you need to be mindul o healthyweight gain (a total average o

2535 pounds), as well as o your

Children - One o the greatest gits parents

can give their children is a varied, whole oods,

plant-based diet rom the start. Encourage kids to eat a div

selection o whole ruits, veggies, legumes, grains, nuts, and

seeds (and a vitamin B12 supplement) through role modelinconsistently providing healthy options, and maintaining ma

tasty choices in the home. The greatest challenge is dealing

with social situationsschool, parties, sporting events, etc.

so be sure to prepare in advance or these occasions.

Athletes - Because o the high oxygen and recovery deman

o training and perormance, athletes place themselves at

an advantage by emphasizing a diet rich in antioxidants and

phytochemicals. With sucient calories to maintain energy

needs and lots o colorul ruits and vegetables, a veg diet

ideal or athletes.

bASIS VEG NUTRITION bASIS VEG NUTR

Legumes &Soyoods

3 + servings

Seeds &Nuts

1-2servings

4 +servings

Grains &Starchy

Vegetables

5 + servings

Fruit

nutrient intake, since nutrient needs increase at this time.

Ensure adequate consumption o a wide variety o whole

plant oods: protein via beans, lentils, peas, nuts, nut

butters, seeds, and leay greens; omega-3 ats or brain

development rom fax/hemp/chia seeds, walnuts, soy

products, and leay greens; and iron rom iron-rich oods

(beans, leay greens, sea vegetables, lentils, and tahini)

together with vitamin C-rich oods (ruits, bell peppers,

broccoli, and kale).

FATS

Vegetables

2 +servings


8/17


Its time to ditch those wretched animal-basedoods and replace them with a list o leaner

and greener A-listers. From superoods chock-ull o vitamins, antioxidants, and nutrients,to delicious, plant-based meat and dairyalternatives, you will nd it a snap to switch outyour old oods with new, healthier ones.

FRIDGE

VEGETARIAN

YOUR

BFFs

MEEt youR

NEW


9/17


WTF? (Whats That Food?)Quinoa: An amazing,gluten-ree source oprotein, ber, iron, andcalcium. Cook quinoa justlike rice: 1 cup quinoa to1 cups water, bring toboil, simmer until water isabsorbed, and voila!

Almonds:Chock-ull ovitamins, healthy ats,and ber, almonds are aperect, satiating snack.Add almonds to oatmeal,crumble on desserts, or justeat them plain.

Avocados:Rich in healthy ats, havemore potassium than bananas,

and are packed with vitamins andminerals. Throw slices into beanburritos, chili, and sandwiches.

Garlic: Packed with incredible healthbenets. Contains allicin, an organiccompound known or ghting inectionsStudies also show that regularly eatinggarlic may lower your chances o certainkinds o cancer.

Sweet potatoes: A starchy,root vegetable rich in complexcarbohydrates and beta carotene.Steam sweet potatoes or a quick,easy side dish or roast them in theoven with other seasonal veggies.

Kale:This dark, leay green is ullo vitamins, calcium, and cancer-ghting phytonutrients. Eaten rawor cooked, this vegetable will keepyou strong and super healthy.

Flax seeds: Loaded withomega-3 atty acids andantioxidant-rich lignans.Incorporate ground faxseeds into baked goodsand smoothies, or tossthem over salads.

Blueberries:Rich in antioxidants, vitamins,and minerals, blueberries may improve

memory. Throw a handul o blueberriesinto your morning smoothie or just popem in your mouth or a midday snack.

Lentils:Protein powerhouses.Aid in lowering cholesterol,and are loaded with berand vitamin B1. Use themto bulk up soups and tomake a antastic meatlessmeatloa.

Beets:Loaded with nitrates,which may help improve

athletic perormance. Addbeets to resh garden salads.

Nutritional YeastYes, we know the name is atrocious, but honestly, this nutty-favored condiment is delicious!Use it or non-dairy cheese sauces and sprinkling over snacks. You can ind nutritional yeast in the bulk bins at yo

local natural grocer.

Touis a versatile meat and egg substitute made rom soybeans that comes in a variety o styles. High in protein, lo

in at, and a great addition to any healthy diet, look or tou in the rerigerated section o your avorite supermarket.

Get ready to discover some o the most nutrient-dense oods on the planet! These plant-

based powerhouses can boost your energy, keep you t, and even help prevent cancer.

sUpERFOODS

Mushrooms: May haveanti-infammatory, anti-cancer, and immune-boosting eects.Grill some portobellomushrooms and use olling a delicious veggwrap.

Tempeh (tem-pay)is similar to tou with a heartier texture. Its the perect stand-in or meaty recipes. Tempeh caound in the rerigerated section o any natural oods market.

Seitan (say-tan)is made rom wheat and has an extremely meaty texture when cooked. Packed with protein, seitbe easily used in place o bee or chicken. Look or seitan in the rerigerated section o your natural oods market or

recipes online to make it rom scratch.

FAb FooDS SUPERFOODS FAb FooDS SUPERFO


10/17


One o the best things about your new, compassionate liestyle is the abundance o plant-based options that taste just as

good as your old avorites. Weve put together a short list o some o our top picks, but dont stop herethere is such a wide

array o choices. Dont be araid to experiment with dierent favors and varieties to nd your aves!

Meatless burger varieties oer

something or everyone. Veggielovers can rejoice in pattiesmade rom beans, grains, andvegetables. They taste amazing!

Mooo-ve over cows milk. Dairy-

ree milks, made rom soy, rice,almond, or hemp, pack a mightyfavor and nutritional punch. Theycome nutritionally enriched, andin plain, sweet vanilla, creamychocolate, and strawberry favors.

Try the wide variety o chicken-and turkey-ree drumsticks, crispytenders, breasts, and roasts.

Perect or quick sandwiches,meat-ree cold cuts nowcome in a variety o favors,

including turkey, ham,salami, and bologna.

Burgers

Milk

Chicken& Turkey

Cold Cuts

From ballpark ranks to hearty beerbrats, vegetarians can enjoy thesame delights, without the rights.

Hot Dogs&

Sausages

Theres no need to have a cow.Dairy-ree yogurts are deliciousand ull o healthy probiotics.Choose rom traditional or greek

style. There are tons o greatfavors!

Yogurt

Smile and say veggie

cheese. Top o your pizzas,burgers, and pastas withthe growing variety o dairy-ree cheeses that melt andstretch like your old avorites.Available in cheddar,pepperjack, mozzarella, and

jalapeo garlic havarti.

Cheese

Just as tasty andhealthier than theanimal-based versioveggie mayo is greasandwiches or perecor creating creamydressings.

Mayo

Dive into decadence! Dairy-ree ice cream, made withsoy or coconut milk, is richand creamy and comes inmany dierent favors, romChocolate Peanut Butter Swirland Mint Chocolate Chip toButter Pecan.

Ice Cream

Try a schmear o non-dairy cream cheese o

your bagel or a dollop o veggie sour creain your burrito and nd out how amazingthese cruelty-ree versions taste. Toutticream cheese is also incredible in dairy-recheesecake. Yum!

Cream Cheese & Sour Cream

You wont believits not butter. No

seriously, you woUse non-dairy buor cooking, bakiand spreading.

Butter

SWITCH &DITCH

FAb FACT: Up to 84% lessat than bee burgers andcholesterol-ree.

FAb FACT: Almond milk contains50% more calcium than cowsmilk. Also, nut milks contain awide variety o vitamins andminerals not ound in cows milk.

FAb FACT: These taste likethe real thing minus thehorrifc actory arm torture.

FAb FACT: Free o cholesteroland cruelty.

FAb FACT: Many are low-at,low-cal, and high in proteinoh,and theyre not made rom lipsand anuses.

84%LESS FAT

50% MORECALCIUM

CRUELTY

FREE!

NOLACTOSE

NOTRANS

FATFREE OFCHOLESTEROL

FAB FACT: Contains healthycultures like dairy-based yogurtwithout common allergens likelactose or casein, a possiblecarcinogen ound in dairy products.

FAb FACT: Free o cholesterol,trans ats, and preservatives.

FAb FACT: Free o lactose and cholesterol alower in kidney stone-promoting oxalates.

FAb FACT: No preser

cholesterol, or anima

FAb FACT: No chor trans ats.

FAb FACT: No cruelty to cows.

FAb FooDS THE SWITCH FAb FooDS THE S


11/17


Dont stressyou dont have to be a masterche to create mouthwatering vegetarian dishesin the kitchen. With just a ew simple steps andeasy-to-nd ingredients, you can serve up mealsthat will have all your riends begging or seconds.

QuIck. EASy. chEAp.

BAM!

Ring it in

Try raw red onion orlightly saut whiteonions or added

favor.

Spice it up

In addition toketchup, try BBQ

sauce, vegan mayo,and spicy mustard.

Add some green

Crisp lettuce addstexture and vitaminsAlso try sauerkraut,cabbage, and babygreens.

Grill with skill

Grill your veggiburger in oil witgarlic or the besfavor. Keep coveor a juicy patty.

bUIlD A


12/17


Social Qs o Being VegIm out all the time. So Ive had to learn how to navigate a meat-eating world while sticking with my great

love o vegan ood. Here are some situations I nd mysel in, and my usual way o handling them:

with Kathy Freston

More veggies!Try cucumber,kale, onions,peppers, and

more!

Hummus comesin a variety oavors: herb,

garlic, jalapeo,and more!

Also try pineapple,spinach, banana

peppers, or veggiepepperoni. The sky

is the limit!

For extraavor, usemarinara

tomato sauce.

Beans addsubstance,

texture, avor,

and protein.

For ao protou, t

or s

Hummu Wra Mea saladVeie pizza Veie stir-Fr

Throwgarlic in with

peppers, broccoli,spinach, onions,

and spices.

Bok choy issuper healthy.

Also try japaneseeggplant. Its

delicious.

For addeavor, top wchili peppernutritional y

Dinner Parties: I call my hosts in advance and let them know Im vegan. How about i I bring

a dish or two so you dont have to worry about me? This way, they dont get stressed out and

they can try some o the ood that I love! I also bring a git o some non-dairy ice cream or vegan

chocolate trufes; that way all o the guests can see vegans can be decadent too!

Birthdays: I bring vegan cupcakes or cookies, or a stack o bittersweet chocolate bars to pass around

and enjoy!

Family Occasions: I serve really traditional meals that I grew up loving so nobody eels like theyre

missing out: veggie chicken and non-dairy mashed potatoes, pizza with soy cheese and mock sausage;

chili made with black beans; and tacos with veggie protein crumbles rather than meat.

bUIlD A MEAl THE MEALS bUIlD A MEAl THE M

Add zip with hotsauce or saladdressing, or

sweeten the dealwith raisins or

currants.

For a avorultwist, top withpomegranate,sesame, or fax

seeds.

Experiment with

dierent dressingsrom balsamicvinaigrette andvegan caesar to

italian!

Get creativewith seasonal

vegetables. Tryadding celery,

broccoli, orradishes.


13/17


Secrets to Being akitche Wiz

burrit sahetti Fruit smthie

Avocado, sautedonions, corn,

and vegan cheesego great in a

burrito.

Bulk it up withveggie meatballs,

tou, tempeh, orbeans.

Mix it up! Tryblack beans,

pinto beans, ormeatless chicken

strips.

Ripe bananasadd a smooth,creamy texture.

Kick it up!Add chili

peppers toresh salsa or

some heat.

Gluten-ree?Try brown rice or

quinoa pasta.

Try rozen berries -they cost less, keeplonger, and chill the

smoothie.

Invest in a goodblender and add

ax seeds orprotein powders or

more nutrition.

For the base, trysoy, rice, or almondmilk. For a sweettreat, add OJ orpineapple juice.

Experiment withbowtie pasta,

wheat noodles, anddairy-ree ravioli.

Easy veganparmesan: 1 cupwalnuts, 1 cup

nutritional yeast,1 tsp sea salt. Throwingredients in ood

processorand voila!

Eating on a BudgetGo veg, and get more bang or your buck. Plant-based eating is as aordable as it is healthy!

with Rory Freedman

Stick to Stap les: Whole oods like resh ruits and vegetables, grains, and beans are extremely aordable and should be

the oundation o any diet. You can buy dry items like beans, rice, and pasta in bulk, which is super cheap. Dont have time

to cook beans? Buy them canned.

Jotting down what you need rom the store will not only help you stay within your budget, itll keep you rom impulse buys

once youre at the supermarket. Make a list and stick to it.

Befriend a Farmer: Farmers markets are popping up everywhere and theyre the best bet or nding resh produce thats

much less expensive than w hats in your supermarket. Talk to armers and buy whats in season to get the best deals.

Skip Spec ialty Food s: The more you move away rom processed oods, the easier itll be on your wallet.

Gear up! Here are your must-have kitchen items:

strainer, measuring cups and spoons, good-quality

ches knie, cutting board, blender, and tongs.

Cutting Tips:For quick and even cooking, always

chop vegetables in uniorm, bite-sized pieces. To h

keep an onion together while dicing, keep the root

attached. Remember: always use a sharp knie and

watch your ngers.

bUIlD A MEAlbUIlD A MEAl THE MEALS

How to cut an onion:

Boiling Veggies:Cook green vegetables in very lit

water and cook as quickly as possible to retain all

essential vitamins and minerals.

Water Sauting / High-Heat Oils: Saut veggies w

canola oil or even cooking. Replace the oil with w

or a non-at stir-ry. And dont overcrowd the pan

when sautingitll make your veggies soggy.

Seasoning / Marinating: Try adding a dash o garl

salt to any steamed veggie or a un favor explosi

Marinate tempeh or tou in a balsamic vinaigrette

beore grilling or a mediterranean fare. An hour

or two or marinades usually does the trick. Also,

dont be araid to experiment with spices. From e

chipotle to savory curry, spices can transorm almo

any dish rom bland to bangin!

Baking Tips:Baking is a science! Follow bakinginstructions to a T or perectly baked cookies, fu

bundt cakes, and super moist breakast muns! F

tips on baking without eggs, see page 28.

Storage: Store spices in a cool, dark place. Heat,

humidity, and light will cause them to lose their

favor. Wrap leay green veggies loosely in a damp

paper towel inside a resealable plastic bag beore

rerigerating or prolonged shel lie.

How to cut an avocado:


14/17


COOKIN

6 (4-ounce) Gardein breasts, pressed thin and sliced on the bias

2 cups all-purpose our

8 Tbsp non-dairy margarine

5 Tbsp extra virgin olive oil

/ cup reshly squeezed lemon juice

cup vegan chicken or vegetable stock

cup dry white wine

cup capers, rinsed and drained

tsp minced garlic

tsp chopped shallot

/ cup chopped resh parsley

pinch o sugar, i needed

sea salt and reshly ground black pepper

Season the Gardein breasts with salt and pepper. Dredge in the four and shake o the excess. In a large saut

pan over medium-high heat, melt 3 tablespoons o the non-dairy margarine with 3 tablespoons o the oil. When

they start to sizzle, add 3 breasts and cook or 3 minutes, until browned on the bottom; fip and cook or another 3

minutes to brown the other side. Remove the breasts to a plate. Melt 2 more tablespoons o the non-dairy margarine

with 2 tablespoons o the oil, heat until they sizzle, and cook the remaining 3 breasts in the same ashion. Remove thebreasts to the plate.

Reduce the heat under the pan to medium-low and add the lemon juice, stock, wine, capers, garlic and shallot. Bring

to a boil, scraping up the browned bits rom the pan or extra favor. Check the seasoning and add more salt and

pepper i needed. I the sauce is bitter, add the sugar.

Return the breasts to the pan and simmer or 3 to 5 minutes, until they are heated through and the sauce is

thickened. Remove the breasts to a serving platter and add the remaining 3 tablespoons o non-dairy margarine to

the sauce. Whisk vigorously. Pour the sauce over the breasts and garnish with the parsley. Serve immediately.

gardei Chice piccata


15/17


Try this meal la!

MON

TUES

WED

THUR

FRI

SAT

SUN

- 1 pound lasagna noodles

2 (10-ounce) packages rozen, chopped spinach,

thawed and drained

1 (16-ounce) package frm tou (not silken)

1 Tbsp granulated sugar (optional)

cup non-dairy milk, or as needed

tsp garlic powder or 2 peeled garlic cloves

2 Tbsp minced resh basil (about 20 leaves)

1 tsp salt

4 - 6 cups tomato or pasta sauce

Juice rom lemon (about 2 tablespoons)

Preheat oven to 350.

Cook lasagna noodles according to package directions or use no-

boil lasagna noodles. Drain and set aside. Squeeze as much water

rom spinach as possible and set aside. (I using resh spinach,

blanch rst.)

Place tou, sugar (i using), milk, garlic powder, lemon juice, basil,

and salt in a blender or ood processor and blend until smooth.

The tou ricotta should be creamy but still have body. Transer to

a large-size bowl, and stir in spinach. Continue tasting until you get

amount o salt just right.

Cover bottom o 9 x 13-inch baking dish with a thin layer o tomato

sauce, then a layer o noodles (use about one-third o noodles).

Follow with hal the tou lling. Continue in the same order, using

hal the remaining tomato sauce and noodles, and all remaining

tou lling. End with remaining noodles, covered by remaining

tomato sauce. Bake or 40 to 45 minutes, until hot and bubbling.

Oatmealw/ Fruit

TourkySandwich

Pasta w/Tomato S

Cereal w/Fruit

Salad w/Tou + Nuts

VeggieStir-Fry

Toast w/PB&J

Soup &Salad

Beans &Rice

FruitSalad

PB&J w/Salad

Veggie P

Smoothie &Cli Bar

HummusWrap

VeggieBurrito

TouScramble

VeggieBurger

GardeinPiccata

VeggieLasagna

Mufn &Fruit

Falael Pita

cup hoisin sauce

cup water

1 Tbsp soy sauce

1 Tbsp agave

1 tsp lemon juice

1 - 2 tsp chili-garlic sauce

2 Tbsp canola oil8 ounces shiitake mushrooms, stemmed and sliced

8 ounces seitan, cut into thin strips

2 tsp grated resh ginger

1/8 tsp ground cinnamon

1/8 tsp ground cloves

4 ounces snow peas, strings removed

2 scallions, trimmed and thinly sliced

cup chopped resh cilantro

2 cups cooked rice, or serving

In a small bowl, make the sauce by whisking together hoisin sauce,

water, soy sauce, agave, lemon juice, and chili-garlic sauce. Set aside.

In a large skillet, heat oil over medium-high heat and stir-ry

mushrooms and seitan until lightly browned and mushrooms have

released their juices. Add ginger, cinnamon, and cloves. Let cook a

ew more minutes.

Add the sauce and snow peas to skillet. Reduce heat to medium,

and let cook until sauce has thickened. This may happen quickly.

Turn o heat and mix in scallions and cilantro. Serve over rice.

2 Tbsp non-dairy butter

1 Tbsp whole wheat pastry our

1 medium onion, fnely chopped

2 cloves garlic, fnely chopped

2 cups resh cherry tomatoes

1 (15-ounce) can diced tomatoes

4 cups vegetable broth (low-sodium)1 large russet potato, diced

tsp sea salt, plus to taste

tsp fnely ground black pepper, plus to taste

tsp ground cinnamon

1 Tbsp resh lemon juice

1 Tbsp agave nectar

cup soy creamer

Preheat a large (6-quart) pot. Add non-dairy butter, four, onion

and garlic, and saut over medium heat or about 3-4 minutes,

or until slightly browned. Add resh and canned tomatoes and

cook or 2 more minutes. Add vegetable broth, potato,

sea salt, black pepper and cinnamon.

Reduce heat to a simmer and cook, partially covered, or about

20 minutes, or until potatoes are very tender. Add lemon juice,

agave and creamer.

Blend soup with immersion blender, or in a blender with middle

section o lid removed. I using a blender, place a dish towel over top

o blender to prevent spillage. Season to taste with sea salt and

black pepper.

1 Tbsp Vinegar

+ 1 tsp Baking Soda

1 Tbsp Ground Flax Seed

+ 3 Tbsp Water

1/4 Cup Silken Tofu

1/4 Cup Soy Yogurt

1/2 Mashed Banana

1/4 Cup Applesauce

Commercial Egg Replacer

Cream Tmat su Mlia bbQ seita Tfu siach Laaa

Breakfast > Lunch > Dinne

GET ookInG RECIPES GET ookInG RE

LIkE THEsE RECIpEs?

TRy THEsE Cookbooks!+

+

4chooseveg.com/eggree

Egg-Free Baking

Cookies, muns, cakes?

No eggs? No problem. When baking, inplace o one egg, try these healthy options.


16/17


ChineseTou and Veggie

Stir-Fry

Japanese

Veggie Sushi,Avocado Roll, Steamed

Edamame, Vegetable

Tempura

ItalianPasta Primavera, Veggie

Pizza (no cheese)

MexicanVeggie Burrito,

Bean Burrito

Middle EasternFalael Pita, Hummus,

Vegetarian Grape

Leaves

ThaiPad Thai (minus the

egg), Vegetable Spring/

Summer Rolls

IndianChana Masala,

Aloo Gobi, Samosas,

Dosa

Youve taken the rst step to a new, healthy, and compassionate you. You are

in or an exciting and un-lled ride! Keep in mind, this is about progress, not

perection. I you make a mistake, dont waste precious time beating yoursel

up. Just pick up where you let o and know that you are doing your best. Every

step you take, no matter how big or small, is a step in the right direction. You are a

orce or kindness, peace, and mercy. Now go out there and change the world!

Order the Fresco Bean Burrito or the

Seven Layer Burrito without cheese

and sour cream. Also, the Cinnamon

Twists are all plant-based. Additional

tip: you can sub beans or meat and addpotatoes to create unique veg options.

Try the Veggie Burger without cheese

and butter or go or the Garden Salad

with the light italian dressing. Also,

the Fit Fare Veggie Skillet can be easily

made veg. Just ask them to hold theegg whites.

Go or the Vegetarian Bowl or Burrito

with guacamole and black beans.

Mix and match with mild, medium,

or spicy salsa, lettuce, grilled peppers

and onions, or corn.

Order the Mediterranean Veggie

Sandwich without eta, or the Black

Bean Soup or Vegetable Soup

without pesto.

Make a Veggie Sub piled sky-high with

all the veggies and topped with spicy

mustard dressing. When its in season,

add some avocado to bulk it up. Oh, and

try the Minestrone Soup. Its delicious!

No Reservations RequiredMost restaurants have vegetarian options nowadays.When in a pinch, try these popular chains:

Come PreparedI youre planning a trip, its a good idea totake along some snacks or pack a sandwich(peanut butter and jelly never gets old).

Cli Bars, Lara Bars, and Luna Bars are available

almost everywhere and are almost always dairy-

and egg-ree. Trail mix, pretzels, nuts, resh ruit

(such as apples and bananas), and dried ruit are

also sae bets.

I you didnt have time to pack a lunch, dont

panic, as most o these oods can be easily picked

up at gas stations or airports.

Be a globetrotter! When dining out, eth

restaurants can prove to be a treasure tr

o vegetarian delights. From the Taj Mah

the Great Wall, check out our top picks

international cuisine. VisitVegGuide.or

to nd a restaurant in your area.

Download and explore

the Vegan Express app on

iTunes or a whopping list o

veggie eats on the go!

VEgVOYAGE VEg FooDsFROM AROUND THE WORLDPlanning a trip? Jet setting across the continent? Here are a ew tips thatll help you keep that

veg glow when youre on the go.

TIp: I youre invited to a restaurant you

arent amiliar with, go online and check

out its menu. I theres nothing veg onthe menu, call ahead and ask i the che

can prepare something or you. Most

restaurants are more than happy

to accommodate.

GET ookInG TRIP TIPS GET ookInG WORLD CU

Photo credits: Sylvia Elzaon, Glenn Scott Photography, Woodstock Farm Animal Sanctuary, Jiro Schneider, Blake Gardner, a


17/17

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NORFOLK, VAPERMIT NO. 2

CHoosIngCoMpAssIonMercy For Animals is a national, non-prot organization

dedicated to preventing cruelty to armed animals

and promoting compassionate ood choices and policies

through education, legal advocacy, undercover

investigations, and corporate outreach.

Join us at MercyForAnimals.org.

vegetarian starter guide (mfa)

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