Vegetarian vs. Vegan…What’s the difference?

Presented by:

Jacqueline Canty

Healthy Living Meeting

January 19, 2010

Vegetarian?!?!?! What’s that?

Vegetarianism is the practice of following a plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products and eggs. A vegetarian does not eat meat, game, poultry, fish, or products of animal slaughter such as animal-derived gelatin and rennet.

Source: http://en.wikipedia.org/wiki/VegetarianA vegetarian is a person who won't

eat anything that can have children. 

~David Brenner~

Vegan?!?!?!What’s that?

Does not consume ANY animal products. Besides meat, vegans avoid dairy products and eggs. Many vegans do not believe in using animals

products such as leather, wool, honey, and products containing slaughterhouse ingredients.

Additionally, most vegans try to avoid animal tested products such as many shampoos, cosmetics, and cleaners.

Although it is very hard to eliminate all forms of animal products, vegans strive to find alternatives.

Name: Meat, Poultry, Fish

Eggs Dairy Products

Honey

Lacto-Ovo Vegetarian

NO YES YES YES

Lacto Vegetarian NO NO YES YES

Ovo Vegetarian NO YES NO YES

Vegan NO NO NO NO

Different Types of Vegetarians

TRUE or FALSE?!?!

Being vegetarian or vegan is not a diet! It is a way of life! A way to enjoy food. A way to feel healthy, clean, energized, and pure.

BUT I WOULD DIE IF I WAS VEGAN/VEGETARIAN!!!

Advantages of Being Vegetarian/Vegan

Vegetarian/Vegan lifestyles have slowly moved from fad status to healthy living in the Western world, embraced by millions of people interested in eating natural foods and foregoing questionable meat sources to get their daily protein. If you're still on the fence about diving into earth and animal-friendly menus, consider the benefits of adopting the lifestyle before making the final decision. Here's a look at some benefits of being a vegetarian/vegan:

1. Lower risk of lung and colorectal cancer. A diet filled with fruits, vegetables, and fiber can help reduce the risk of lung disease and related illnesses.

2. Healthy skin. Diets rich in water-based and plant foods are a rich source of antioxidants and vitamins-ideal for healthier skin every season.

3. Hormone-free eating. Fruits, vegetables, and soy products are never injected with growth hormones and other chemicals that may harm the human body.

4. Increased energy. With the body spending less time digesting animal protein, an energy boost is a nice side effect.

5. Lower blood pressure.

6. Improved digestion. Plant-based foods and fresh fruits are rich in fiber, improving the digestion and elimination process. High fiber diets have also been linked to preventing certain types of cancer.

7. Toxin-free food. Some studies suggest that when animals experience fear, the adrenaline rush causes a release of epinephrine, steroids, and other stress hormones into the bloodstream. These are then ingested by the meat eater, presenting a range of toxins that can accumulate in the blood.

8. Increased life span. According to William Castelli, MD, director for the Farmingham Heart Study, vegetarians can live up to 3-6 years longer than meat eaters.

How do vegans get protein? Simply. We eat lentils, beans, nuts, seeds,

fruits, vegetables, whole grains, and soy products (edamame, tofu, imitation cheeses and meats.)

Taco Bell Bean Burrito (w/o cheese) 7-Layer Burrito (w/o cheese and sour cream) Mexican Pizzas (w/o cheese, meat, sour cream)

Jimmy Johns Vegetarian Sub (w/o cheese and mayo)

Panera Bread Low-Fat Vegetarian Black Bean Soup Low-Fat Vegetarian Garden Vegetable Soup Mediterranean Veggie Sandwich (without Cheese)

Maggiano’s Little Italy Angel Hair, Fettucine, Linguine, or Spaghetti with Garlic &

Olive Oil Chipotle

Vegetarian Burrito or Vegetarian Fajita Burrito (without Cheese or Sour Cream)

I could never be vegan/vegetarian because…I LOVE EATING OUT!

I could never be vegan/vegetarian because…

I LOVE BAKING & BAKED GOODS! Vegan butter does exist!

– Many vegetarian or vegan butters are available in health food stores and brand name grocery stores. It’s possible that they are stocked next to the real butter, or they might have their separate refrigerated section

– Earth Balance***, Soy Garden, and Spectrum Spread are all vegan!

Lose the milk– Use soy***, rice or almond milk.

Egg Replacements– Flax Seed– Bananas– Ener-G Egg Replacer ***– Silken Tofu– BananasSource: http://www.theppk.com/veganbaking.html

Vegan Chocolate Chip CookiesIngredients:

2 cups Earth Balance Non-Hydrogenated Spread1 ½ cup sugar

1 ½ cup Brown Sugar 2 tablespoons Ener G Egg Replacer

8 tablespoons water2 teaspoons vanilla

4 1/2 cups flour2 teaspoons baking soda

1 teaspoon salt2 ½ -3 cups vegan chocolate chips

Preheat oven to 350 degrees. In a small bowl or liquid measuring cup, combine egg replacer and water, mix until "puffy" and frothy. Set aside. In a large mixing

bowl, cream Earth Balance and sugars. Add egg replacer/water mixture and vanilla, blend well. Next, sift in flour, baking soda, and salt. Stirring after each one or two cups of flour. Once all flour is mixed in, slowly add chocolate chips and stir until evenly distributed. Drop by teaspoonfuls onto un-greased cookie

sheet and bake for 7-9 minutes. Makes approximately 4 dozen cookies.

Easy Tortilla Dinner Recipe

Ingredients• 4 cups brown rice cooked• 8 ounces chunky salsa• 16 ounces pinto beans drained and rinsed• 2 cups frozen corn• 12 large flour tortillas• 1 package taco seasoning mix• 1/2 pound pepper jack cheese shredded• 1/2 cup sour cream

Directions 1. Mix rice, salsa, taco seasoning, corn and beans

then heat through.2. Spoon into tortillas with cheese and sour cream

then serve immediately.

Outstanding Cheezy Potato BakeIngredients (use vegan versions):   About 6 small-medium red potatoes    1/2-1 yellow onion    Oil for bottom of dish    Earth Balance or other vegan buttery spread    Lots of salt and pepper    About 1/2 cup nutritional yeast    Soymilk    Water

Preheat the oven to 450. Prepare a casserole dish with oil to cover the bottom. Set aside.Wash and slice your potatoes into ~1/2 inch rounds, and slice your onion. Add one layer of potatoes to the bottom of the dish (I used 2 potatoes per layer, for 3 layers). Add some sliced onions to the top of the potatoes, season with lots of salt and pepper, and add a few dollops of EB on top of the layer.Add the nutritional yeast to a bowl, and pour in enough soymilk or water (I used a mixture) to make a sauce (medium thinness). Season this with salt and pepper. Pour some of the sauce over the first layer, but remember you need enough for 3 layers.Continue to layer the dish with potato, onion, s, p, EB, and cheezy sauce. You should have enough sauce to pour some on top. I recommend lots of onions on top because they brown so beautifully. Make sure you season with enough salt and pepper!Pour some soymilk in the dish to about 1/2 up. You want a nice sauce! Bake for 45 minutes-1 hour (until the potatoes are very tender, and the sauce is bubbling).

Serves: 2-3 people

I can’t believe it’s vegan… Snacks!

– Cracker Jacks – Doritos Spicy Sweet Chili Flavored Tortilla Chips – Famous Amos Sandwich Cookies (Chocolate, Oatmeal Macaroon, Peanut Butter, and Vanilla) – Fritos (Barbecue & Original) – Fruit By the Foot – Grandma's Peanut Butter Sandwich Cremes – Keebler Animal Crackers – Kettle White Popcorn – Melba Toast (Rye, Sesame, and Wheat)– Munchos – Nabisco Oreo Cookies (Halloween, Ice Cream Cones, and Thin Crisps) – Nabisco Original Graham Crackers – Nabisco Teddy Grahams (Chocolate and Cinnamon) – Nabisco Triscuit Crackers Baked Whole Grain Wheat Fire Roasted Tomato , Rosemary & Olive

Oil, and Cracked Pepper and Olive– Nature Valley Crunchy Granola Bars (Apple Crisp & Maple Brown Sugar) – Quaker Apple Cinnamon Rice Cakes – Ritz Regular Crackers & Whole Wheat Crackers– Snackwells Cracked Pepper Crackers – Snyder's Pretzel Sticks (Pumpernickel/Onion and Oat Bran) – Stacey's Pita Chips (Baked and Taxarkana Hot) – Sun Chips Original flavor – Town House Original Crackers – Triscuit Crackers (Original, Reduced Fat, Garlic Herb, and Roasted Garlic) – Wheat Thins (Original, Multi-Grain, and Reduced Fat) – Zesta Original Crackers

Source: www.peta.org

I can’t believe it’s vegan… Condiments

– Betty Crocker Bac-o's Bacon Flavor Bits – Campbell's Franco-American Mushroom Gravy – Classico Pasta Sauces (Roasted Garlic and Spicy Red Pepper) – El Paso Enchilada Sauce – Gravy Master Seasoning & Brown Sauce – Heinz Ketchup – Hershey's Syrup – Hunt's Manwich Sauce – Kellogg's Corn Flakes Crumbs – Knorr Red Bell Pepper Pesto Sauce Mix – Kraft Balsamic, Catalina, Classic Italian Vinaigrette, Creamy Italian, Fat Free

Italian, and French Dressing – Kraft Original Barbecue Sauce – McCormick French Onion, Ranch, and Spring Onion, and Vegetable Dip Mix – McCormick Spaghetti Sauce Mix – McCormick Stir Fry Chicken Seasoning Blend – Newman's Light Balsamic, Light Italian, Light Raspberry and Walnut, Olive Oil

and Vinegar, Red Wine Vinaigrette and Olive Oil, and Regular Balsamic Dressing

– Old El Paso Taco Seasoning Mix – Ragu Pizza Sauce – Smucker's Goober Grape Peanut Butter – Smucker's Marshmallow ice cream topping

Source: www.peta.org

I can’t believe it’s vegan… Candy!

– Airheads Taffy – Big League Chew Gum – Blow Pops – Brach's Cinnamon Hard Candy, Orange Slices, Star Brites, and Root Beer Barrels – Bubble Tape Gum – Charms lollipops – Chick-o-Sticks– Cry Babies – Dots – Dum Dums– Fireballs– Ghirardelli Twilight Delight Intense Dark– Hubba Bubba Bubblegum – Jolly Ranchers (lollipops and hard candy) – Jujubees & Jujyfruits– Mambas– Mary Janes– Now and Later – Orbitz Gum– Ring Pop Lollipops– Smarties– Sour Patch Kids– Super Bubble – Swedish Fish

Source: www.peta.org

I can’t believe it’s vegan… Beverages (Non-Traditional)

– Alpine Spiced Cider – Ghirardelli Hot Chocolate (Chocolate Hazelnut) – Ghirardelli Hot Chocolate (Chocolate Mocha) – Ghirardelli Hot Chocolate (Double Chocolate) – Ghirardelli Sweet Ground Chocolate (Baking Cocoa) – Kool-Aid Drink Mix – Monster Energy Drinks – Nescafe Ice Java Iced Coffee Syrup – Nestle Nesquick Syrup (Chocolate) – Nestle Nesquik Syrup (Strawberry) – Nestle Nesquik Syrup (Very Vanilla) – Red Bull Energy Drink

Source: www.peta.org

Yummy & Easy Vegan Snacks Veggie Sticks (like celery and bell pepper) and black bean hummus Apple slices with peanut butter Fruit Kabobs (chunks of frozen bananas, peaches, blueberries, etc. on

a skewer) Applesauce with cinnamon and toast strips Whole wheat pita stuffed with favorite veggies and drizzled with olive

oil, vinegar, and spices Frozen fruit juice popsicles Granola Bars crumbled on top of non-dairy yogurt Tortillas with tomato sauce and favorite veggies Frozen Grapes (try using 3 or 4 different kinds served together for

variety) Rice Cakes topped with bean spread or fruit and a smidge of agave

nectar

We don't need to eat anyone who would run, swim, or fly away if he

could.  ~James Cromwell~

Skinny B****!!! Some of my favorite lines from the book…

– “Stop being a moron and start getting skinny!”– “Sugar is like crack, and food manufacturers know that if they add it to their products,

you’ll keep coming back for more.”– “We aren’t telling you to give up cookies for the rest of your lives; we certainly don’t

want to start a riot.”– “Chapter 4: The Dead, Rotting, Decomposing Flesh Diet”– “Factory farms that raise cattle, pigs, chickens, egg-laying hens, veal calves, or dairy

cows have an enormous amounts of animals in a very small space. There are no vast meadows or lush, green pastures.”

– “You will pee your pants when you see how much weight you lose from giving up dairy.”

– “Humane” protocol calls for animals to be “stunned” before they are slaughtered. For cows, this means getting a metal bolt shot into the skull and then retracted. When done properly, using working equipment, this renders the cow unconscious.”

– “Animals hear the screaming and crying of other animals being slaughtered and are terrified. They know they are about to be killed and they are panic-stricken. When their young are taken from them, cows kick stall walls in rage and frustration and literally cry in grief.”

Some vegan/vegetarian jokes!

How many vegans does it take to change a light bulb?

Why did the tofu cross the road? What do you call a militant vegan? If vegetarians eat vegetables, what do

humanitarians eat? Can vegetarians eat animal crackers?

Why not???

Want more information?

http://www.veganconnection.com/ http://www.modernvegetarian.org/ Skinny Bitch & Skinny Bitch in the Kitch

– Available at most book stores– Also available at www.amazon.comIf

slaughterhouses had glass walls, everyone would be a vegetarian.  ~Paul McCartney