go vegan!!
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Vegan Guide BookTRANSCRIPT
HelloThank you for picking up this book.
As you read on, you will garner more knowledge about veganism. You will then be ready to be a full
fledged compassionate hero.
Why go Vegan?
01 –
Meat is often contaminated with feces, blood,
and other bodily fluids—all of which make animal
products the top source of food poisoning in many
countries around the world.
It’s all for your own goodEating more fruit, vegetables and whole grains
and consuming less cholesterol and saturated fat.
Balanced vegan diets are often rich in vitamins,
antioxidants and fibre and can decrease the
chances of suffering from diseases such as diabetes,
heart disease, stroke and various cancers.
WHY GO VEGAN? 05
Regardless of how they were raised, all animals
that are farmed for food meet the same fate at the
slaughterhouses.
This includes the millions of calves and male chicks
who are killed every year as ‘waste products’ of milk
and egg production and the animals farmed for
their milk and eggs who are killed at a fraction of
their natural lifespans.
Have a heart, be compassionate
Sentient, intelligent animals are often kept in
cramped and filthy conditions where they cannot
move around or perform their natural behaviours.
At the same time, many suffer serious health
problems and even death because they are
selectively bred to grow or produce milk or eggs at
a far greater rate than their bodies are capable of
coping with this.
WHY GO VEGAN? 07
The world needs you
Eating meat is one of the worst things that you can
do for the Earth. It’s wasteful, it causes enormous
amounts of pollution, and the meat industry is one
of the biggest causes of climate change.
Adopting a vegan diet is more important than
switching to a “greener” car in the fight against
climate change.
Switching to a plant-based diet is an effective way
for an individual to reduce their eco-footprint.
Vegan diets can produce fewer greenhouse gas
emissions than meat-based diets.
WHY GO VEGAN? 09
HOW DO I START
Where doI
02 –
start?
WHERE DO I START? 12
WHERE DO I START?
We recommend converting your kitchen as well as yourself.
Make sure you are stocked with vegan foods so it’s easy to
fulfill those late-night snack temptations. Consider buying
granola and pouring it in a bowl. It’s cheap, doesn’t require
preparation, and it’s a nice standby for a vegan snack any
time of the day.
If you think you can go vegan overnight, don’t even hesitate!
However, you may also start slow by eating less meat daily!
Try eating a vegan breakfast for a few weeks, then a vegan
lunch for a few weeks, and finally a vegan dinner!
ARE VEGAN PRODUCTS EXPENSIVE?
No! Veganism is not expensive. While there are
plenty of nonvegans ready to tell you otherwise,
this is largely due to the myth that vegans are
eating processed soy versions of what everyone
else eats. In fact, vegans survive mainly on beans,
rice, pasta, fruits, and vegetables – the cheapest
ingredients on earth.
WHERE DO I START? 13
WHERE DO I START? 14
WHAT ABOUT MY NON VEGAN THINGS?
What should we do about the leather wallets,
shoes, or wool coats we have collected before
we even heard about veganism? Shouldn’t
it be okay to use these since they’ve already
been purchased? This is a good time to remind
ourselves the issue of what we do to animals is
not treatment, but use.
FACING FAMILY ISSUES?
Even though you’re motivated to go vegan, you may
have some reservations about the reaction you’ll
get from those close to you. Here are a few tips and
resources for making things work with your family.
WHERE DO I START? 15
Not all families are equally supportive of a vegan
life. This is often fueled by negative myths about a
vegan’s diet as well as the importance of traditional
foods within your family.
As for your family’s high regard for
traditional foods, it may just take a while
for them to get used to veganism. Be as
respectful as possible and even try making
some traditional dishes vegan. This will
communicate to them you’re not that far
out there and you’re still able to take part
in important family traditions.
How doI
03 –
start?
Easy Weekend PancakesSilver Dollar pancakes are the best. They’re just like
regular pancakes, but they’re small, about three
inches in diameter. They’re tiny enough to roll up and
eat in one bite. They cook quickly, they’re easy to flip,
easy to eat, and very easy on the eyes.
Makes about 25 Silver Dollar Pancakes, enough for two people
Easy Weekend Pancakes
HOW DO I START? 20
1 1/2 Cup Soymilk1 Tbs Sugar2 Tbs Oil1 Cup Spelt Flour1/3 Cup All-Purpose Flour1 tsp Baking Powder1/4 Tsp Salt1 Tsp Vanilla Extract1-2 Tbs Water
Preheat oven to 200º F, or the lowest setting,
and put an oven-safe plate on the middle rack.
Heat a non-stick skillet over medium heat for
a few minutes. Pour the batter directly into the
center of the pan.
The batter will start to set, and it will change
color from white to dull yellow. This is when you
should flip. If your pancake isn’t brown by this
time, turn your heat up.
While cooking the pancakes, place the finished
ones directly into the oven on the plate. Stack
the pancakes as you go. This will keep the whole
stack warm while you’re cooking them.
Makes 18 - 20 Thin Slices
Smokey Miso Tofu
HOW DO I START? 24
2 Tbs Red Miso2 Tbs Lemon Juice2 Tbs Sugar2 Tbs Tamari/ Soy Sauce1 Tbs Nutritional Yeast1/4 Tsp Liquid Smoke1 Tub Extra Firm Tofu Drained
Smokey Miso TofuYou are now able to have a mouth-watering dinner
filled with smokin’ hot grilled tofu and fresh crunchy
vegetables prepared all by yourself, in fast and easy
steps. Best part of it all? You’re doing a good deed
whilst enjoying this succulent meal. What’s more to
ask for?
Preheat the oven to 425º F. Wrap your drained
tofu in a few paper towels, then again in a terry
cloth bar towel. Press with something heavy
– a cast-iron skillet, a plate with some cans on
top, etc, for 10-20 minutes.
Line up your slices on a baking sheet topped
with a non-stick baking mat. Brush both sides
of the tofu with the marinade.
Remove from oven and let cool on the
sheet. Garnish with your favourite choice of
vegetables! Now that’s your tofu sandwich!
Alfredo PastaIt’s the perfect creamy pasta sauce when you’re
feeling like alfredo. It’s also a great sauce for
casseroles, over steamed veggies, on top of lasagna
— wherever you want a basic creamy sauce. So not
only is it really versatile, but it’s also really quick!
Makes 2 - 3 Servings
Alfredo Pasta
HOW DO I START? 28
1 Cup Soymilk1/3 Cup Unsalted Cashews1/4 Cup Nutritional Yeast3 Tbs Low-Sodium Tamari1 Tbs Fresh Lemon Juice1 Tbs Tahini2 Tsp Dijon Mustard1 Pinch Nutmeg2-4 Cloves of Garlic
The whole sauce is made in a blender, so the
faster you can toss ingredients into a blender,
the faster it’s done. This also makes it super
easy for additions.
Add all the ingredients to a blender and blend
until smooth. Tiny bits of cashews won’t hurt
anyone though! If you’re making this sauce for
pasta, drain the pasta and return it to the hot
empty pan.
Serve with lots of fresh cracked black pepper.
Best served with steamed broccoli added in!
Bundt CakesThe gorgeous color of the segments transfers easily
to the syrup–so rich and crisp, a perfect, deep pink
that’s perfect for Valentine’s day, don’t you think? The
color inside a blood orange ranges from standard
orange to dark red, sometimes you can even find both
colors within one orange.
Makes six mini bundt cakes
Coconut Orange Bundt Cakes
HOW DO I START? 32
1 1/2 Cups Flour3/4 Cups Sugar2 1/4 Baking Powder1/4 Tsp Salt1/3 Cup Coconut Cream2 Tbs Orange Juice3/4 Cup Soy Milk1-2 Tsp Vanilla Extract
Preheat oven to 400º F. Grease a mini bundt
cake pan. Whisk dry ingredients together.
Whisk wet ingredients together in a separate
bowl.
Gently fold wet ingredients into dry until
just combined. Fill each cup with 1/2 Cup of
batter. Bake for 25-30 minutes.
Let cool for 10 minutes before removing from
the pan. Let cool under plastic wrap to keep
the outsides nice and soft. Your soon to be
favourite vegan dessert is now ready to be
served!
Where doI
04 –
go?
44 Jalan Eunos68446868
10:00am-11:00pm Daily
Vegan Burg
WHERE DO I GO? 36
Cracked Pepper Mayo Contains Omega 3 & 6, Zinc!
WHERE DO I GO? 38
Hawaiian Pineapple High in Vitamin C
Smoky BBQ Contains Beta-Carotene
Savour the robust flavour of our
Cracked Pepper Mayo Burger!
With a wonderful Vegan patty.
Featuring the best pan grilled
luscious pineapple slice and
grilled vegan patties with sour
sauce.
A thick patty of succulent minced
mushrooms, in BBQ sauce, topped
with fresh lettuce, and tomatoes.
Recommendations
WHERE DO I GO? 43
Getting There
Public Transport:
Alight at Clark Quay Mrt Station & walk
north wards. Tucked away at the basement of
The Central.
Bus Services:
11, 15, 19, 23, 21, 33
Private Transport:
Exit PIE by River Valley. You may park your
vehicle at The Central Shopping Mall. Parking
charges are applicable.
6 Eu Tong Sen Street B1-52/53 6224 4492
10am - 930pm Daily
Real Food Organic Grocer & Cafe
WHERE DO I GO 40
Beetroot and Apple Salad Poached Egg Sandwich Dumpling Soup
Recommendations
Raw beetroot and apple
matchsticks in a minty lemon oil
dressing.
Poached egg with grilled
tomatoes on melted cheese
sourdough.
Home made Dumpling Soup
Contains carrots, mushrooms,
bean curd, and chest nuts.
WHERE DO I GO? 42
Getting There
Public Transport:
Alight at Eunos MRT Station & walk east
wards. We are across the road, next to Jalan
Yasin.
Bus Services:
15, 21, 25, 51, 60, 61, 63, 93, 94, 854, 966,
NR7
Private Transport:
Exit PIE by Eunos. As there are limited parking
spaces near the shop front, you may park your
vehicle at the Eunos MRT Station and walk
across.
WHERE DO I GO? 39
Vegan Eateries in Singapore
7 Sensations16 Madras Street
Singapore 208413
Lins SmoodeesChina Square Central,
#B1-02
Singapore 048423
VeganBurg44 Jalan Eunos Singapore
419502
Yes Natural57 Lor 27 Geylang
Singapore 388184
The Living Café 779 Bukit Timah Road,
Singapore 268759
The Green Room Ang Mo Kio Ave 1 Singapore
569931
Delcie’s Desserts951 Upper Serangoon
Road, Singapore 534714
Bollywood VeggiesKranji Golf Course
Singapore 212301
LivinGreens Café325 Beach Road
Singapore 199559
Vegan Grocers in Singapore
Green CircleGreen Circle Pte Ltd
41 Neo Tiew Road
Singapore 719028
Service Plants30 Marsiling Industrial
Est. Rd. 5 #05-03
Singapore 739211
Fave16 New Industrial Road,
01-02
Hudson Techno Centre
Perfect PotionUnited Square Shopping Mall,
#B1-71,
Singapore 307591.
eat OrganicBukit Timah Road
#02- 01
Singapore 234121
Chase Far East50 Tagore Lane#02-11B
Entrepreneur Centre
Zenxin Organic FoodPasir Panjang Wholesale Centre
14, Singapore 110014
Koo NatureFernvale LRT
#01- 20
FirefliesLot 75 Lim Chu Kang
Singapore 719842
Brought to you by:
For more information, visit us at http://www.vegetarian-society.org
Credits
http://www.hungryangmo.com/2011/06/real-
food-organic-grocer-cafe-clarke.html
http://energytoempower.blogspot.sg/2012/02/
singapore-directory-of-organic-vegan.html
http://www.vegankit.com/eat#planyourmeal
Vegeterian Society Singapore