Download - 5 Easy Steps to your new veg life

8/9/2019 5 Easy Steps to your new veg life

http://slidepdf.com/reader/full/5-easy-steps-to-your-new-veg-life 1/8

G0 V Guide easy steps to your new veg life!5

By the Editors o



News ash: Vegetarianism’s moment has arrived. Finally! No longer acounterculture movement synonymous with “hippie” and “treehugger,” thishealthy, compassionate lifestyle is being embraced by the mainstream as a smart,thoughtful, and sensitive step toward a sustainable future—for humans, animals,and the environment. And never has cruelty-free living been as easy as it is rightnow. Foodies who hanker for the taste of meat but cringe at the thought of eatingdead esh, rejoice! The quantity, quality, and variety of faux meat now available isunprecedented. Want some dairy-free ice cream with a side of soy yogurt? Chances

are good they can be found at your local grocery chain. Supermarket shelves arealso brimming with organic fruits and vegetables, newly discovered plant-basedantioxidant powerhouses, and countless other foods that taste amazing but don’tinclude cruelty in their production.

The editors at VegNews Magazine live and breathe all things vegetarian, andunderstand that eliminating animal products from our lives de nitely doesn’tmean deprivation. We’ve each found that exchanging cholesterol-laden foodsfor tasty plant-based versions not only makes us feel good inside, but makesus look great on the outside, too. As professional vegetarians, we’ve got theinside scoop on how to maximize the pluses of this vibrant, peaceful lifestyle—especially when it comes to spotting the latest products, travel destinations,restaurants, books, clothing, and accessories. And guess what? We’re ready toshare the details. This we can say with conviction: Living veg is easy. It’s also fun,compassionate, and earth-friendly.

Now is the time to go veg. For your health, the animals, and the environment—and we’re here to help! Read on to discover how satisfying, joyful, and enriching lifein the veg lane really is.

—The Editors of VegNews

c sGo veg for your health ..........3

Go veg for the environment .. 4

Go veg for the animals .......... 5

Tasty transitional recipes .. 6–7

Living la vida veggie .............. 8

“Now, almost every decent-sized city hashealth-food stores and vegetarian restaurants;people do seem a lot more receptive to thenotion of someone being a vegan now thanthey were 20 years ago. ”—Moby

W lc m Your New Veg Life!

2

Aurelia

Elizabeth

Colleen

Jen

Abby

Lyndsay



1HoW I Went Veg

3

V Health101Meeting your nutritional needs on aveg diet is easy-peasy, but if you need anutritional refresher course, read on.

> Wha y u d:Iron> Wh r i :Whole-wheat

bread, kidney beans, broccoli

> Wha y u d:Calcium> Wh r i :Collard greens,

dried gs, molasses

> Wha y u d:Vitamin D> Wh r i :15 minutes of

sunshine a day, forti ed soymilk

> Wha y u d:B12> Wh r i :Nutritional yeast,

soymilk, forti ed cereals

> Wha y u d:Omega 3s> Wh r i :Flaxseed, ax oil,

walnuts

The rst question vegetarians were once predictably asked by curious omnivores was,“Where do you get your protein?” Thankfully, it’s widely acknowledged that meetingyour optimal health needs on a veg diet is easy as pie and that, in fact, most Americansconsume too much protein. So many plant foods in regular circulation at your localgrocery store or farmers’ market are loaded with protein, including corn, potatoes,bananas, avocados, rice, and peanuts. Other popular veg-nutrition-related myths havebeen laid to rest by leading health experts, so we no longer need fear such things ascalcium, iron, B12, or Omega 3 de ciencies. With a balanced diet rich in vegetables,grains, fruit, nuts, and seeds, vegetarianism is a healthy lifestyle choice for everyone.

It’s a fact that vegetarians have a lower risk of obesity, cardiovascular disease,stroke, hypertension, diabetes, certain cancers, kidney disease, and gallstones thantheir carnivorous counterparts, and because animal products are the only sourcesof dietary cholesterol, plant-based diets are naturally heart-healthy. Vegans’ bloodcholesterol levels are typically 35 percent lower than those of omnivores, andby eschewing animal protein, you won’t need to worry about calcium loss that’sattributable to high-protein diets.

Weight watchers will be glad to learn that vegetarians have a lower body-massindex (BMI) than omnivores, and a common experience among people transitioningto vegetarianism is that they immediately shed a few pounds, have more energy andstamina, and generally feel better having made the leap from meaty to meat-free. Bestof all, perhaps, is that vegetarians live, on average, six to 10 years longer than meat-eaters, which gives us more time to have fun with our friends and families, eat amazingfood, and continue work that’s important to us. And did we mention we’ll have moretime for enjoying dairy-free ice cream?

“My motivation for going veg was athleticperformance. I was simply searching for thebest diet to fuel a high-performance lifestyle.I found it in the form of a plant-based diet. ”—Brendan Brazier, Ironman Triathlete

Go Veg for

Your H al h

GrowinG up a “h a thy” h m m a t h - h at b ad,sq ash m th ga d , a d M m’s h m mad g a a

g a at s th am y m . S , hat’s a k d th ad d t st ak a d a av s a t t t d ? r b , s ,

a d at v y -h a thy th g sh a g t h ha ds : B g a w d B ad, V a Sa sag s, z h k t s …

j st th k g ab t t mak s m q asy. At 22, i h t th j k- dsat at t a d s t d my th s t, t , a d i’v b v ga s 2000. i st km at a a gs, b t a y h th y v m th a v ga v s V a Sa sag !—VN Editorial Director Aurelia d’Andrea



3HoW I Went Veg

“In a perfectworld, we shouldall be withoutleather, wool, silk,and any otheranimal products orbyproducts. ”—Emily Deschanel, Actress

5

If you love animals, adopting a veg lifestyle is the most profound way to align your actionswith your ethics. Just like dogs and cats, the 10 billion pigs, chickens, turkeys, sheep, cows,goats, and other animals slaughtered for food each year in the United States are sentientbeings who deserve to live their lives free from pain and suffering. Today’s factory-farmingmethods, however, don’t allow them even these basic rights.

In the United States, the federal Humane Slaughter Act stipulates that cows shouldbe killed humanely by being stunned by a mechanical blow to the head to render themunconscious before being strung up, yet assembly lines often process 400 cows per hour,resulting in live cows being dismembered, which is de nitely not humane. The grim trend

continues for chickens.Ninety-eight percent of egg-laying hens in the United States exist in overcrowded wire

battery cages, where they can’t preen themselves, perch, ap their wings, or even walk.New legislation is being introduced in several US states to allow our feathered friendssome basic rights, but there really is no such thing as a “cruelty-free” egg or “humanely-raised” chicken.

The road to vegetarianism is often taken in baby steps,and eliminating sh from your diet might be the nalphase before going esh-free for good. Fish feel pain, too,and deserve our consideration. They have complex socialstructures and can even recognize speci c shoal mates.Some sh will eavesdrop on their neighbors, and othersemploy tools—such as the South African sh who carry theireggs to a safe spot using leaves. If saying goodbye to yourbeloved tuna-salad sandwiches brings a tear to your eye,cry no more: faux sh—yes, even tuna—awaits you at thenearest well-stocked natural-foods store.

Vegi the USA Veg curious? Check these scintillatingstats to see where you t in.

> 2.3 percent of US adults never eatmeat, poultry, sh, or seafood

> Women are twice as likely to giveup meat-eating than men, though thegender gap closes as more animalproducts are removed from the diet.For vegetarians and vegans, thereare nearly equal numbers of men andwomen

> The North East of the US is home tothe greatest percentage of people whonever eat meat, whereas the South and

North Central regions tie for last place> Only six percent of Caucasian adultsnever eat meat, compared with sevenpercent of African Americans and eightpercent of Hispanics

A imalsGo Veg

for the

GrowinG up, i v k d th tast m at. Th as t a , th a , v m ta , h a th m t vat —i s m y

av d d m at a d at th s d d sh s. it as ’t t i ta ay t g that i d s v d v g ta a sm as a ta d b ga t d t y as , b t i st v d my sk m m k a d

- at y g t. A t g ad at g, i s t a y t y a s t av gth gh As a a d a y s m d da y. i t b tt tha v

a d b ga ad g ab t th at t s th m at a d da y d st y. i mm d at y t v ga a d hav v k d ba k.

—VN Associate Publisher Colleen Holland



> The Comfort Food Favorite BakedMacar i&Ch sMmmm … macaroni and cheese. Everyone’s favorite comfort food is traditionally loaded withbutter, cheese, cream, and more butter. Thistransformed version with a super-rich vegan

cheese sauce makes this mac ‘n’ cheese theultimate comfort food.

Serves 64 quar s wa r 1 abl sp s a sal8 u c s macar i4 slic s f br ad, r i lar pi c s2 abl sp s + cup mar ari , divid d2 abl sp s shall s, p l d a d ch pp d1 cup r d r y ll w p a s, p l d a d

ch pp d

cup carr s, p l d a d ch pp dcup i , p l d a d ch pp d

1 cup wa r cup raw cash ws

2 asp s s a salasp arlic, mi c d

asp Dij mus ard1 abl sp l m juic , fr shly squ z d

asp black p pp r asp cayasp paprika

1.In a large pot, bring the water and salt to aboil. Add macaroni and cook until al dente .In a colander, drain pasta and rinse with coldwater. Set aside.

2. In a food processor, make breadcrumbsby pulverizing the bread and 2 tablespoons

margarine to a medium- ne texture. Setaside.

3.Preheat oven to 350 degrees. In asaucepan, add shallots, potatoes, carrots,onion, and water, and bring to a boil. Coverthe pan and simmer for 15 minutes, or untilvegetables are very soft.

4. In a blender, process the cashews, salt,garlic, -cup margarine, mustard, lemonjuice, black pepper, and cayenne. Addsoftened vegetables and cooking water to theblender and process until perfectly smooth.

5. In a large bowl, toss the cooked pastaand blended cheese sauce until completelycoated. Spread mixture into a 9 x 12 casseroledish, sprinkle with prepared breadcrumbs,and dust with paprika. Bake for 30 minutes oruntil the cheese sauce is bubbling and the tophas turned golden brown.

tas yRecipestra si i al

H r ’s f l- d xcusf r aki h v plu : f d! o c y u iv a imalpr duc s h h av -h , awh l w w rld f culi aryw d r r v als i s lf. Whc ki a h m , d ’ bafraid xp rim . Alm sa y dish ca b mad v ,s rab ha apr a d h ad

h ki ch ! D lici ussurpris s awai .

4>



HoW I Went Veg

7

> The Healthy Main Course gard FreshRa a uillRatatouille, a rustic Mediterranean dish

teeming with the seasonal avors of eggplant, tomatoes, and zucchini, tastes evenbetter served over polenta or couscous.Enjoy with a simple green salad for a light evening meal.Serves 4

cup x ra vir i liv il4 cl v s arlic, mi c d1 m dium i , dic d1 m dium pla ( p u d), dic d1 m dium zucchi i, quar r d a d dic d1 m dium r d b ll p pp r, dic d

6 ma s (2 p u ds), dic d1 asp fr sh r a , r u hly ch pp d1 asp fr sh hym , r u hly ch pp d

asp salasp fr shly r u d p pp r

1 abl sp balsamic vi ar 1 abl sp cap rs, drai d a d r u hly

ch pp dcup fr sh basil, hi ly slic d

1.In a large pot, heat olive oil over mediumheat. Add the garlic and onion and cook,stirring occasionally, until onion is softened,

about 5 minutes. Add the eggplant andcook for 5 minutes. Add the zucchini andbell pepper and cook for 10 minutes. Stir intomatoes and cook for 5 more minutes. Allvegetables should be tender.2. Stir in the oregano, thyme, salt, and pepper,and cook for one additional minute. Removefrom heat and add balsamic vinegar andcapers. Garnish with basil when serving.

> The Decadent Dessert ChocolateP a uButterCh s cakPeanut butter and chocolate have long been awinning combination, but when they’re joined ina cheesecake, the result is pure bliss. One tasteand you’ll forget that old artery-clogging version forever.

Serves 81 cups v a ch c la c ki crumbs

cup v a mar ari , m l d2 8- u c packa s v a cr am ch s ,

s f dcup su ar cup s ymilk, a r m mp ra urcup cr amy p a u bu r, a r m

mp ra urcup s misw dark ch c la chips, m l d

1.Preheat the oven to 350 degrees. Lightlyoil an 8-inch springform pan. In a bowl or

food processor, combine the crumbs withthe margarine and mix well. Place the crumbmixture in the bottom of the prepared panand press it against the bottom and sides.Refrigerate until chilled.2. In a large bowl, combine 1 package of cream cheese, cup of the sugar, cup of the soymilk, and the peanut butter and beatuntil smooth. Pour into the prepared crust and

set aside. 3. In the same bowl, combine the remaining1 package cream cheese, cup sugar, andcup soymilk and beat until smooth. Fold in themelted chocolate and mix until well blended.4. Using a circular motion, pour the chocolatemixture into the peanut butter mixture. With athin metal spatula or knife, swirl the differentcolored mixtures to create a marbled pattern.5.Bake until rm for 45 to 50 minutes.Remove the cake from the oven and let coolcompletely at room temperature. Refrigeratefor several hours before serving.

in colleGe i ad p t S g ’s Animal Liberation , a d s m th gk d—i a z d that v g ta a sm as th y h i d

mak . A d h i d d, th vag s s g t i’d t my t d sa a d. i t a s t d g ad a y, d g fsh h th as

v g t ( h h as a t mm 23 y a s ag ). i st dat g da y ght y a s at d th adv my a t st.

A th gh i v d h s , i t m h b tt a t g v g t a d st10 ds ght a ay! —VN Editor at Large Jennifer Pickens



5

V n ws: th ul ima s urc f r all hi s v Magazine • Website • E-newsletters • Blogs • Events

Subscrib ! vegnews.com/subscribe.html

our w bsi : vegnews.com

our wsl rs:VegNewsletter and the VN Recipe Club

our bl s: Café VegNews, Press Pass, This Just In

Shopping for your veg staples should be a fun adventure. Take the time to enjoy the color andaroma of your purchases, and relish the opportunity to broaden your culinary repertoire. Nexttime you head to your local farmers’ market, natural-foods store, or neighborhood grocerychain, take this handy list and rest assured you’ll always have something on hand to whipup a tasty plant-based meal.

Dining in or eating out, it’s never been easier toenjoy savory, satisfying meals minus the meat.

R s aura SurvivaltipsGone are the sad dining-out days

when the only option was an iceberglettuce salad with low-cal dressing.When dining out, head for Indian,Chinese, Vietnamese, Mexican, and Japanese restaurants for a bounty of veg options. Some of the VN editors’favorite mainstream restaurantoptions include:

> Chi s : Tofu–veggie stir-fryover rice; fried noodles withmushrooms and baby corn;egg rolls

> I alia : Cheeseless pizza withcapers and eggplant; pastaputtanesca (hold the anchovies!);grilled vegetables on focaccia

> Japa s :Avocado sushi rolls;shiitake mushroom rolls; rice-stuffed inari (marinated tofu)

> M xica :Bean, rice, and salsaburritos; tostadas with pintobeans, lettuce, and guacamole

> Vi am s :Fresh spring rollswith peanut sauce; Vietnamesecrêpes served with fresh greens

and dipping sauce

Let’s Eat! Av ad s Ba a asB

ca d b a k b a s ca d h k as ca d t mat s Da k a y g s D d asta F axs d

F t f d -da y m k F t f d a F z t H mm s n t b tt s n t t a y ast oatm a

o v p ta b ad

Q a ra a m d s ra a ts S as a ts a d v gg s Tama T T t as V gg b g s wh - h at b ad

Download - 5 Easy Steps to your new veg life

Top Related