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The Complete Guide
for New and Aspiring Vegans
The Complete Guide
for New and Aspiring Vegans
Welcome to Vegan Basics, a one-stop resource for those
interested in exploring alternatives to food and other
products made from animals. Because you are reading this
guide, you may already be taking your first steps toward
choosing veganism; or maybe youre just thinking about it.
Either way, good for you! The public has the perception that
eliminating the consumption of all animal products can be
unhealthy or at least very difficult, but this is simply not
true. As youll find out with this guide, veganism is the
healthy choice for you, the planet, and animals. With so
many animal-free options readily available, going vegan is
easier today than ever before!
Veganism is...
good for you
Research on vegetarians (including vegans) shows them to
have lower rates of heart disease, obesity, high blood
pressure, rheumatoid arthritis, and possibly some cancers. It
also reduces the chance of food poisoning. And of course
you avoid all the hormones and antibiotics that are pumped
through animals raised for food.
good for the animals
If youre already a vegetarian youve undoubtedly helped
reduce animal suffering, but the dairy and egg industries are
no picnics for the animals involved.
Cows must be repeatedly impregnated
for the production of milk, and their
offspring sent straight to the
slaughterhouse or reared for veal, milk, or
sold for their flesh. Both male and female
calves are kept in confinement and are
unable to walk. The male, if being raised for
veal, will be slaughtered after only 4 months, while
the female calves will be kept in a similar setting
until they are able to produce milk. Then they are
turned into milking machines. Cows udders are
often infected and swollen from the abuse of growth
hormones and multiple milkings every day. Dairy cows
are killed at about five years of age and sold for low
grade products such as burgers, sausages and other
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suffocate to death or they are
disemboweled with a gutting knife. In
addition to this, countless other sea
creatures who are not the targets are
caught in fishing nets.
good for the environment
Vast expanses of wilderness are
converted to pastureland, resulting in a
loss of habitat for countless species.
Commercial fishing of the oceans has
decimated the aquatic environment.
Shrimp nets, which are dragged through the
water, catch everything in their path thousands
of sea turtles are killed this way every year. A branch of
the USDA kills wildlife, such as coyotes and bobcats, to
protect farmers livestock.
The factory farming industry is creating environmental
problems of its own. According to the Environmental
Protection Agency (EPA), dairy farms have created an
environmental crisis in California, the number one dairy
producing state. In fact, California alone produces an
astounding 30 million tons of manure each year. EPA states
that a single cow produces approximately 120 pounds of
wet manure per day. Estimates equate the waste produced
per day by one dairy cow to that of 20-40 humans per day.
Manure lagoons designed to contain livestock waste can
leak or spill over into waterways, contaminating our
drinking water. Pig farms with 100,000 animals produce as
much waste as a city of a quarter-million people; but the pig
farms have no wastewater treatment system. Pig waste
often spills into nearby rivers, sometimes killing many
thousands of fish.
good for the planets people
Every day, 840 million people around the world, including
200 million children, go hungry. But much of the worlds
grain harvest, 40%, is used to feed livestock, not people. U.S.
livestock alone consumes about one-third of the worlds total
grain harvest, as well as more than 70% of the grain grown
in the United States. In fact, the more a cow is milked, the
processed foods. Their natural life span would be at least
twenty years.
And as for typical (battery cage) egg production, since only
the females lay eggs, 200 million day-old male chicks are
killed every year, many suffocated in garbage bags. The
industry average is less than one-half square foot of space
per bird. They have the tips of their beaks cut off to
prevent feather pulling caused by the intensive
confinement. These poor animals live with barely enough
room to move for up to two years until their egg
production goes down. Then they are either killed or forced
into molting. To induce a molt, egg producers take away
food and water from the birds, which then forces them into
another egg laying cycle.
Life for pigs on factory farms is dreadful too! Over 80% of
pigs who are raised for food (like sausages, hot dogs, bacon
and ham) live their lives in sheds thick with the
overwhelming smell of urine and feces. A mother pig (sow)
is forced to give birth in a tiny crate where she cannot walk
or even turn around. This is also where she will spend her
pregnancy. She moves between these two small crates for
four to five years until she is killed. The piglets spend their
lives in squalid conditions until at six months they are
shackled by one leg and their throats slit.
Chickens and turkeys raised for meat are crammed by the
thousands in windowless sheds. Breeding has caused them
to grow at an incredible pace, one that their bodies have a
hard time catching up to. Turkeys have the tips of their
beaks and some toes cut off. Chickens have been known to
be boiled alive during the slaughter process.
And the label free range does not mean that they are
cruelty-free; in fact, free range hens live in very crowded
conditions, have the tips of their beaks cut off, and are not
slaughtered in any humane fashion.
Billions of sea animals are caught each year. Those fish who
are still alive by the time they make it to the decks of fishing
boats have one of two fates. Either they are allowed to
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more grain concentrates she needs. High quality foods such
as wheat and soy, which could be fed to humans, are being
fed to animals. On average, you can get about five times as
much biologically available protein from eating plant foods
directly as you can from using them to produce meat.
Slaughterhouses may be the worst workplace in the U.S. The
workers are poor, often illiterate, and often unable to speak
English. They are treated almost as callously as the animals
dying by the billions in those same facilities.. The pay is low,
turnover is high, and injuries and illnesses are frequent and
often severe. Turnover rate at all processing plants runs close
to 100% per year.
What is a vegan anyway?
So, now that youre convinced that veganism is a beneficial
lifestyle, youll want to know what it involves, wont you?
One thing it doesnt involve is deprivation and martyrdom
there really is no need to sit around munching your way
through a head of lettuce and feeling sorry for yourself
(unless, of course, you REALLY like lettuce). Ask any vegan
what they eat and they will look at you in astonishment.
The foods available are so varied, so tasty and so easy to
prepare, its a miracle that we do anything other than eat!
(Truth be told, some of us dont!)
Now we arent saying you wont miss a few things at first -
cheese and milk chocolate are always the hardest to kiss
goodbye, but there are vegan alternatives available, so
dont despair.
Whats the difference between a
vegetarian and a vegan?
Well, a vegetarian simply does not eat any dead animals, or
parts of them. So this means no meat, poultry (chickens,
turkeys, ducks, etc.), fish or other watery creatures (like
shrimp and crabs), or any by-products of these animals, like
gelatin or animal fats. This also means eating only
vegetarian cheese, as some cheeses are made using rennet
(taken from the stomachs of calves - yuck!).
A vegan will not eat any of these either but will also strive
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Vitamin B12
Vitamin B12 prevents permanent nerve damage (e.g.,
blindness, deafness, and dementia); keeps the digestive
system healthy; and reduces the risk of heart disease by
lowering homocysteine levels. Early deficiency symptoms
sometimes include fatigue and tingling in the hands or feet.
No unfortified plant foods (including seaweeds and tempeh)
are reliable sources of B12. Vegans who get a regular source
of vitamin B12 through fortified foods or supplements can
have even better B12 status than many non-vegans who do
not supplement. B12 intake is especially critical during
pregnancy, lactation, childhood, and old age.
Vitamin B12 can be found in fortified foods such as soy milk
and breakfast cereals.
One of the following daily recommendations should
maximize B12 status:
fortified foods (in at least 2 servings, spaced 6 hours
apart): 3-5 g
1 supplement: 10-100 g
2 supplements spaced at least 6 hours apart: 5 g
to avoid all animal products to avoid partaking in the
exploitation, abuse, and slaughter of animals. This includes
eggs, milk, cream, yogurt, cheese and anything that contains
these products or derivatives of them.
Vegans also avoid honey, because bees are frequently killed
during its production, and finally, a vegan will not wear
wool, leather or silk, or use personal care and household
products that contain animal substances or are tested on
animals. In fact, a vegan wont eat, wear or use anything
that comes from any animal, dead or alive. Cane sugar is
sometimes processed through bone char so some vegans
avoid eating it. If youre interested in finding out which
products definitely do not have bone char, please see
http://www.VeganProducts.org/sugar.html
Sounds like a lot to remember, huh? To begin with youll
be reading every label in the cupboard, looking up things
like lanolin in your dictionary and trying to remember
why you decided to go vegan in the first place! But it does
get easier and no one will blame you if you make a
mistake. We all do. Just take things at your own pace and
remember why youre doing this, for yourself, the planet,
and animals.
Nutrition
A balanced vegan diet can be extremely healthy. Some
people still have a few concerns about whether they will
receive all the nutrients that they require. Read this guide
and check out our sources to put your mind at ease.
Protein
Protein is essential for growth, repairing tissues and protecting
against infections. The American Dietetic Association states
that the vegan diet provides enough protein.
Protein is most concentrated in legumes (peas, beans, lentils,
peanuts, soy products), but can also be found in nuts
(brazils, hazels and almonds etc.) and seeds (sunflower,
pumpkin, sesame), grains (rice, wheat, oats, barley, millet,
buckwheat, pasta, bread), and vegetables. Tofu and other
soy products are high in protein.
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Microgram = "g"
or "mcg"
The calcium in kale, broccoli, collard greens, and soy milk are
all absorbed about the same as cows milk. The calcium in
spinach, swiss chard, and beet greens is not well absorbed
due to their high content of oxalates which bind calcium.
Many non-dairy milks are now fortified with calcium,
vitamin D, and/or vitamin B-12. Many orange juices are
fortified with calcium.
The Daily Value for calcium on food labels is 1,000 mg for
adults. If a food label says 25% of the daily value, it has 250
mg of calcium per serving. Vegans should ensure a good
source of calcium on a daily basis. A cup or two of fortified
soy milk is an excellent option.
Fats
Higher fat foods like nuts and seeds (and their butters),
avocados, and small amounts of vegetable oils (especially
canola and olive) should be part of a healthy diet. These
foods are particularly important for meeting childrens
caloric needs.
A large body of scientific evidence shows that omega-3 fatty
acids have anti-blood-clotting, anti-inflammatory, and
cholesterol-lowering properties. Vegans can most easily
obtain omega-3 fats by eating 12 tsp of flaxseed oil per
day. The oil may be added to warm food, but cooking will
damage it. Flaxseed oil, sold in many natural food and
grocery stores, should be kept refrigerated.
Iodine
Needed for healthy thyroid function, which regulates
metabolism.Does not appear to be as much of a problem
for U.S. vegans as it is for European vegans, whose food
supply contains less iodine. North American vegans should
take a modest iodine supplement on a regular basis to
ensure they are meeting requirements because its very hard
to predict how much is in any given persons food supply.
75-100 mcg every few days should be ample. Do not take
more than 150 mcg/day.
Iron
Iron-deficient anemia is probably one of the most
Vitamin D
Regulates calcium absorption and excretion, especially when
calcium intake is low. Vitamin D can be made by the action
of sunlight (UV rays) on skin. Light-skinned, non-elderly
adults exposing their hands and face to sunlight for 10-15
minutes, 2-3 times/week can get enough vitamin D. Above
the 42nd Latitude (which runs through Denver, Indianapolis,
and Philadelphia), vitamin D is not synthesized during the
winter. Vegans who do not get much sunlight exposure
should supplement with vitamin D, especially during the
winter or cloudy months. Elderly people may need up to 4
times the amount of sunlight exposure listed above, and
dark-skinned people may need up to 6 times this amount in
order to meet vitamin D needs through sunshine alone. The
Daily Value for vitamin D is 10 mcg (400 IU). If a food label
says 25% of the Daily Value, it has 2.5 mcg (100 IU) per
serving. Typical fortified soy, almond, or rice milk has 2-3
mcg (80-120 IU) per cup.
Calcium
Finally, calcium. There are many sources of calcium available
to vegans broccoli, collard greens, kale, legumes, nuts,
seeds, fortified soy milk, hummus, and figs.
As a child, you were probably told to drink cows milk for
good strong bones, but studies of bone fractures have failed
to show that milk protects bones and in some cases is
actually associated with increased fractures.
Factors that can prevent osteoporosis (a disease that makes
bones brittle):
Weight-bearing exercise throughout ones lifetime is one
of the most important.
Adequate calcium, vitamin D, vitamin K, protein,
potassium, and magnesium intakes.
Adequate estrogen levels (for women)
Factors that can contribute to osteoporosis:
High sodium and caffeine intake
Smoking
Too much, or too little, protein
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balanced diet and follow the recommendations above.
If you want to know more about nutrition, read Viva!s
Guide Nutrition in a Nutshell.
Nutritional information reviewed & edited courtesy of J ack
Norris, RD (www.jacknorrisrd.com).
So what do you eat?
The thought of preparing a vegan meal can be daunting -
where do you start?! Most vegetarian and even meat-based
meals can be easily modified and turned into vegan delights.
And if you feel lost or frustrated, there are always lots of
resources you can access to find your way. There are some
great cookbooks out there, including everything from simple
meals for single vegans to gourmet feasts. The Internet is
also a great resource for recipes, and there are many
websites completely dedicated to vegan fare.
Many of the products listed in this guide are made by
conscientious companies whose products are vegan
intentionally and the integrity of their products can
generally be trusted. However, some products listed here
(under Vegan by Accident) are not intentionally vegan and
ingredients of these products will quite often change
without notice, so be sure and double-check those labels!
Keep in mind that this list is not complete there are loads of
vegan foods out therewe hope this helps! Also, some of these
products are regional and may not be available everywhere.
Milk
Soy milk is made from... wait for it... soy beans, and is
available in many supermarkets and all health food stores. It
comes in a variety of types: sweetened, unsweetened,
enriched, organic, and as flavored milk shakes. It can be
drunk as it is, or used in hot drinks and cooking in the same
way that you would use cows milk. You can also find milk
substitutes made from rice, oats and nuts! They all taste
different, so if you dont like one, pick another brand or
style until you find the ones that suit your taste. We
recommend Vitasoy, Edensoy, Silk (in the refrigerated
inaccurately self-diagnosed illnesses. It is a serious disease,
and those who think they may be suffering from it should
see a doctor. Iron deficiency symptoms include pale skin,
brittle fingernails, fatigue, weakness, difficulty breathing
upon exertion, inadequate temperature regulation, loss of
appetite, and apathy.
Iron in vegetarian diets is a somewhat controversial topic because:
1. Vegetarians ferritin (the storage form of iron) levels are
normally lower than non-vegetarians, even though
vegetarians are no more likely to have iron deficiency
anemia.
2. Low iron stores are associated with higher glucose
tolerance and therefore could prevent diabetes.
3. High iron stores are associated with cancer, and to a
lesser extent, heart disease.
Vegans tend to have i ron i ntakes at l east as hi gh as non-
vegetari ans. However, pl ant i ron i s general l y not
absorbed as wel l as i ron from meat. Vi tami n C
si gni fi cantl y ai ds i n pl ant i ron absorpti on (they must be
eaten at the same meal ).
You do not need to worry about iron if you are otherwise
healthy and eat a varied vegan diet. If you suspect an iron-
deficiency, see a doctor. If your doctor thinks your iron stores
are too low, he/she may suggest you start eating meat
(which is unnecessary) or that you take an iron supplement.
Eating 100 mg of vitamin C with 2 meals a day should help
cure the anemia.
Consider a multivitamin
Many well-respected health professionals suggest that
everyone (including meat-eaters) take a modest (25-100% of
the RDA) multivitamin supplement for insurance purposes. A
typical multivitamin and mineral supplement will ensure an
adequate source of vitamin B12, vitamin D, and iodine. The
only other nutrients you would need to concern yourself
with are omega-3 fatty acids and calcium.
There is little chance of a deficiency of calcium, or any other
food group, vitamin or mineral, as long as you eat a
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Please note: Most
Safeway products
are listed in a few
places in this guide.
Safeway products
are also sold under
these labels: Vons,
Dominicks,
Remarkable,
Genuardis, and
Randalls/Tom
Thumb.
Please note that
products by the
Hain Celestial Group
(which includes:
Hain, Westbrae
Natural, Earth Best
Baby Food, Near
East, Garden of
Eatin, Terra Chips,
Casbah, Hain Kidz,
Celestial Seasonings,
Health Valley, Nile
Spice, Arrowhead
Mills, Little Bear
Organic Foods, and
Bearitos to name a
few) use only non-
animal natural
flavors.
Cheddar, J alapeno, Italian Herb)
VeganRella - Hard cheeses in both Cheddar and
Mozzarella styles
Vegie Kaas Cheddar and Mozzarella style blocks (it melts)
Vegan by Accident
Tofutti - Sliced as well as shredded cheeses, the garlic
slices are great!
Cream Cheese
Soymage - vegan cream cheese that is non-hydrogenated
Vegan by Accident
Tofutti - Better Than Cream Cheese in French Onion
(yum!), Herbs and Chives, and Original flavor
Nutritional Yeast can also be used to give foods a cheesy
kick. Make your own!
Yogurt
As with most things, there are vegan
alternatives available to the usually
milk-based yogurts. Again, some are
better than others, but theres
nothing wrong with trying them all,
just to be on the safe side!
Nancys A very fruity soy yogurt
in raspberry, strawberry and plain
flavors, flavors, among others.
Silk - Cultured Silk Soy Yogurt,
variety of flavors
Wholesoy a wide variety of
different fruit flavors, also makes
drinkable soy drink
Ice Cream
Dairy ice cream obviously contains
dairy products, usually in the form of
milk or milk derivatives. If the label on
your ice cream, however, reads non-
dairy or uses the phrase non-milk
section; it comes in different flavors the Chocolate Silk is a
delight!), WestSoy, Wild Wood, Rice Dream and Chicago
Soydairy soy milks.
Creamers
White Wave - Silk Creamer (great in place of half- &-half
delicious and creamy!)
Westsoy - Crme de la Soy
Vegan by Accident:
Farm Rich - Non-Dairy Creamer (Fat Free, Original)
Butter
Butter is obviously made from milk, so it is easiest to switch
to margarine, many of which are vegan. Some margarine
contains milk derivatives such as whey or vitamins from an
animal source, but there are plenty that do not. Most
supermarkets stock at least one suitable margarine.
Shedds Willow Run (these sticks are great for baking)
Smart Balance Smart Beat Super Light, Smart Balance
Light, Earth Balance non-GMO All Natural Buttery
Spread, and Soy Garden Buttery Spread.
Soy Garden - Natural Buttery Spread
Spectrum Naturals Which are expeller-pressed
The Natural Food Store Soy Bean Soft Margarine
Tree of Life - Margarine
Cheese
Cheese is also made from milk, and in some cases uses an
extract from calves stomachs, called rennet, to curdle the
milk, and so often cheese isnt even vegetarian. However,
there are more and more vegan cheeses available these days
that are made from vegetable sources instead of milk.
Follow your Heart - Vegan Gourmet cheese blocks in
J ack, Nacho, and Mozzarella (it melts)
Roads End Organics - Nacho Chreese Dip - Mild and
Spicy; Chreese Packets - Original, Mozzarella Style,
Original Gluten Free, Alfredo Style Gluten Free
Soymage - Vegan grated Parmesan, Vegan Singles and
Vegan Chunk Cheese (flavors include Mozzarella,
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Vegan Cheese Sauce
3
4 C nutritional yeast
flakes
1
4 C flour
1 t salt
1
2 t garlic powder
2 C water
1
4 C vegan
margarine
1 t mustard
Mix dry ingredients
in saucepan. Whisk
in water. Cook over
medium heat,
whisking until
mixture thickens
and bubbles. Cook
an additional 30
sec., remove from
heat. Stir in
margarine and
mustard. (note:
Cheese will thicken
as it cools, or you
may add water to
thin it).
Whipped Cream
Hip Whip - Vegan whipped cream in a tub
Vegan by Accident
Safeway Lucerne Non-Dairy Dessert Topping Ultra
Pasteurized Lactose Free (7 oz. can)
Sour Cream
Soymage - Vegan Sour Cream
Vegan by Accident
Tofutti - Sour Supreme, sour cream substitute
Or make your own with our easy recipe.
Eggs
How do you replace eggs? Well, if youre hoping for a vegan
hard-boiled egg you really are out of luck. No one has
invented the soy egg yet (thankfully!), but the good news is
that you can buy egg-replacers from most health food shops.
These are really only useful as a binding agent in baking, but
it does mean you need not go without your cakes.
However, there are many ways to bake fantastic cakes
without using eggs - Rose Elliot, the renowned vegetarian
and vegan cook, suggests mixing in orange juice to give a
light sponge effect, very similar in texture to one that is
made with eggs. Bananas or applesauce work just as well.
There is also the Ener-G Foods egg replacer that also does
the trick. See http://www.ener-g.com or call toll free at
1/800-331-5222.
If you miss your morning scrambled-egg on toast, try making
scrambled tofu instead. You can buy packaged Fantastic
Foods Tofu Scrambler, Nasoya Tofu-Mate Tofu Scramble, or
make your own with our easy recipe.
(Non-) Meaty Products
Not every vegan wants to replace meat with a meaty
alternative, but there are so many yummy products out
there that chances are youll be tempted by some of them.
fats, dont assume that this makes it vegan, these may contain
animal by-products. The good news is there are loads of
scrumptious vegan ice creams widely available! If you find it
difficult to get hold of vegan ice cream or prefer something
fruity, you could try sorbets and frozen fruit snacks instead. But
more and more regular grocery stores are starting to carry
these vegan ice cream treats!
Double Rainbow Soy Cream all varieties are vegan. We
have heard that Butter Pecan, Cookie Vanilla and Mint
Chocolate Chip are a dream! Their sorbets are also vegan
(Chocolate, Lemon, Mango Tangerine, Marion Blackberry,
Rainbow and Raspberry). Both are available in parlors
featuring Double Rainbow Ice Cream and some health
food grocery markets and specialty grocery markets.
Rice Dream(Imagine) - In tubs, Rice Dream Bars, Rice
Dream Nutty Bars, and Dream Pies
Soy Delicious (Turtle Mountain) everything Soy
Delicious makes is vegan. Purely Decadent soy cream to
ice cream sandwiches and cookie sandwiches. Cookie
Avalanche is a vegan version of the favorite. Cookies n
Cream. They also make Sweet Nothings which includes
delicious non-dairy fudge bars.
Soy Dream- Sold in pints as well as Lil Dreamers (ice
cream sandwiches)
Whole Soy - Glac soy ice cream (very rich and creamy
soy ice cream)
Lets Do...Organic - Organic Waffle Cones, Waffle Bowls,
Chocolatey Sprinkelz, Confetti Sprinkelz
Vegan by Accident
Dreyers Sorbet (west of the Rockies)/Edys (east of the Rockies)
vegan products include whole fruit sorbets: boysenberry,
lemon, mandarin orange with passion fruit, mango, peach,
raspberry, strawberry; whole fruit bars include lemonade, lime,
strawberry, tangerine and wild berry.
Howler Sorbets All flavors
Safeway - Sorbets that are vegan (Lemon, Mango,
Raspberry, Chocolate and Pineapple Passion).
Tofutti - In tubs (except for Honey Vanilla Chamomile),
Tofutti Cuties (ice cream sandwiches), Tofutti Too-Toos
(ice cream sandwich cookies)
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Scrambled Tofu
1 1
1
2 teaspoons
olive oil
2 cloves garlic
1 package tofu,
crumbled
1
2 onion, minced
1 teaspoon turmeric
1 Tablespoon
Braggs Liquid
Aminos or soy sauce
(optional add
1
2
teaspoon cumin)
Add black pepper to
taste
Saut the garlic and
onions over
medium-high heat
until the onions are
translucent and
tender. Add the
tofu, tumeric and
Braggs (or soy
sauce), continuing
sauting until tofu
is light golden.
Garnish with sliced
tomatoes and serve
with whole wheat
toast.
Vegan Sour
Cream
1 lb. firm silken tofu
3 Tb oil
1
2 Tb lemon juice
1
2 tsp unrefined
sugar (more to
taste)
1 tsp salt
Blend until smooth
Natural Touch Vegan Burger Crumbles
Yves Veggie Ground Round (Original, Italian, Mexican)
TVP
You can also use Textured Vegetable Protein (TVP), which
can be bought in most health food stores in either chunks or
pieces. TVP needs to be rehydrated in water before use. You
can also just simply add TVP to foods such as chili or
spaghetti sauce while heating them up. Just remember to
add extra liquid if you do.
Gravy
Now youve got your sausage and potato dinner, all you
need to complete this gourmet meal is gravy.
Hain Vegetarian Chicken Gravy, Vegetarian Brown
Gravy Mix
Loma Linda Gravy Quick-Brown
Natural Touch Gravy-Mix Brown, Chicken Style, Country
Style, Mushroom, Onion
Field Roast Porcini Mushroom gravy (available in
certain delis)
If you prefer to make your own gravy using stock instead,
here are some ready made options
Imagine Organic No-Chicken, Organic Vegetable Broth
Rapunzel Vegan Vegetable Bouillon
Cheatin Meats
Breakfast
Lightlife Smart Bacon, Fakin Bacon Smokey Tempeh
Strips
Yves Canadian Veggie Bacon, Veggie Breakfast Patties
Chicken-free
Health is Wealth Buffalo Wings, Chicken Free Nuggets,
and Chicken Free Patties
Now & Zen UnChicken
White Wave Chicken Style Seitan, Chicken Style Wheat
Meat
Yves Veggie ChicknBurger
Although the words sausage and burger suggest meat, or at
the very least meat flavor it is important to bear in mind
that quite a few will taste nothing like meat, especially if
they are made with nuts or tofu. Try the following...
Sausage
Lightlife Gimme Lean sausage
style in a tube, Italian Style Smart Links,
Lean Breakfast Links, Lean Italian Links
Loma Linda Soyage (all varieties),
Linkettes and Little Links
SoyBoy Tofu Breakfast links
Yves Veggie Breakfast Links
Burgers
Amys California Veggie Burger, Texas Burger
Boca Burgers Organic Vegan, Vegan Original
Gardenburger Garden Vegan, Flame Grilled Hamburger
Style, Black Bean
Natural Touch Vegan Burger
Turtle Island Super Burgers
Loma Linda Vege-Burger, Vita-Burger, Redi-Burger
Morningstar Farms Bettern Burgers, Grillers Burger
Style Recipe, Harvest Burger Original
Wildwood Natural Foods Tofu Burger Original,
Mexican and Southwestern
Worthington Gran Burger, Vegetarian Burger
Yves The Good Burger
Hot Dogs
Lightlife Smart Dogs, Wonderdogs, Tofu Pups
SoyBoy Not Dogs
Yves Veggie Dogs, Tofu Dogs, Good Dogs, J umbo
Veggie Dogs, Hot & Spicy Veggie Chili Dogs
Wildwood Natural Foods Wild Dogs
Ground Beef Substitute
Boca Burger Original Meatless Ground Burger
Gardenburger Meatless Crumbles
Lightlife Gimme Lean beef style in a tube, Smart
Ground
Morningstar Farms Ground Meatless Crumbles
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Vegan Tofu Fajitas
1 lb. extra-firm,
fresh tofu
1
2 C tamari or soy
sauce
1
4 cup water
1 Tb maple syrup
2 Tb nutritional
yeast (optional)
1
2 tsp cayenne
pepper (optional or
more for spicy)
1-2 Tb oil
(depending on the
amount of veggies)
Favorite veggies
sliced thinly
Slice the tofu thinly
Mix the next five
ingredients and
pour over the tofu.
Bake at 350 degrees
for about 30
minutes, turning
twice.
Heat oil in a frying
pan and saut
veggies for 5 min.
Add tofu and fry
until sizzling.
Put fajita fillings in
a warm tortilla.
Garnish to taste!
Savory Mushroom
Yves Veggie Meatballs
Turkey Substitutes
Celebration Roast (by Field
Roast) Roast with sausage
style stuffing made from
butternut squash, apples and
mushrooms
Tofurky (by Turtle Island
Foods) consists of four parts:
one Specially Seasoned
Stuffed Tofu Roast, four
Hearty Tempeh Drummettes,
fourteen ounces of Tofurky
"Giblet" Gravy and a set of
two WishStixs made from
Tofurky J urky
Un-Turkey (by Now & Zen)
Fully stuffed seitan covered
with a skin made from soy. The
stuffing is made of organic
bread and comes with gravy.
Tofu
Tofu is the Japanese word for bean curd. It is made from
soybeans, which means that its very high in protein.
You can buy tofu either in packages where it is submerged in
liquid, or in shelf-stable packages. It is also available in bulk.
Silken tofu is often used as the base for salad dressings, soups,
and for cooking and baking. Firm tofu, which comes packaged
or in bulk, is good for frying. A number of companies also
make already prepared tofu in a variety of flavors.
SoyBoy Baked, seasoned and smoked tofu, Tofu Lin,
Caribbean Tofu and Italian Tofu
Soy Deli Hickory, Savory, and Five Spice tofu. Watch out
for honey in other flavors.
White Wave Tomato Basil, Thai, Lemon Pepper, Italian,
and Barbecue Baked Tofu
Jerky
Natural Touch Vege Frank
Tofurky Tofurky J erky
Misc.
El Burrito Mexican Food Soyrizo (Meatless Soy Chorizo)
Field Roast Thin Sliced Lentil Sage Field Roast, Ground
Wild Mushroom Field Roast, Ground Lentil Sage Field
Roast, Thin Sliced Smoked Tomato Field Roast, Thin Sliced
Wild Mushroom Grain Meat, Ground Smoked Tomato Field
Roast, Lentil Sage Patties, Breaded Hazelnut Herbaceous
Cutlets, Lentil Sage Field Roast Loaves, Wild Mushroom
Field Roast Loaves, Barbequed Smoked Tomato Field Roast,
Sunflower Country-Style Cutlets, Smoked Tomato Field
Roast Loaves, Wild Mushroom Patties, Smoked Tomato
Patties, Sliced Field Roast Deli Meats. These can be used in
burgers, sandwiches, salads. Can be found in deli sections
(at some health food stores) and the refrigerator section.
Gardenburger Meatless Riblets (incredible!)
Loma Linda Dinner Cuts, Tender Bits
Mother Earths Baked Goods Vegetarian Chorizo
(Mexican sausage)
Natural Touch Tuno
Now & Zen BBQ Unribs, UnSteak Out
Worthington Tuno (vegan version of tuna), Chic-kettes,
Choplets, Cutlets, Multigrain Cutlets, Vegetable Steaks,
Vegetable Scallops
Sandwich Stuffers
Lightlife Smart Deli Slices (all varieties), Smart Deli
Pepperoni, Smart Menu Chickn Strips and Steak-Style
Strips
Tofurky Tofurky J erky and Tofurky slices
Vegi Deli Original, Hot and Spicy, and Zesty Italian
Pepperoni
Wildwood Natural Foods Soyful Choice Vegan Slices
(peppercorn & hickory smoked)
Yves Deli Slices (Veggie Bologna, Ham, Turkey & Salami)
Veggie Pizza Pepperoni
Soy Meatballs
Nates Meatless Meatballs, Original, Zesty Italian and
21 20
Enchilada Whole Meal, Mexican Tamale Pie
Mother Earths Baked Goods Tamales
Starlite Cuisine Soy Taquitos (Original Beef Style,
Meatless Chicken Style, Chorizo & Spicy Black Beans) and
Soy Flautas (Garlic Style Chicken, Santa Fe Chicken Style,
Soy Chorizo & Spicy Black Beans)
Italian
Amys Roasted Vegetable Pizza
Celantano Non-Dairy - Lasagna Primavera, Eggplant
Rollettes, Spinach and Broccoli Manicotti, Spinach and
Broccoli Stuffed Shells
Vegan by Accident
Tofutti Frozen Pizza
Other
Amys Asian Noodle Stir-Fry, Thai Stir-Fry, Teriyaki Stir-
Fry, Shepherds Pie, Brown Rice & Vegetables Bowl,
Teriyaki Bowl, Roasted Vegetables in a pocket sandwich,
Tofu Scramble in a Pocket Sandwich
Cascadian Farm Vegetarian Meals Aztec, Indian, and
Wildwood Natural Foods Baked Tofu (aloha, teriyaki,
royal thai, and savory), Braised Tofu (peanut, original, thai
grill, mexican and curry), and Tofu Cutlets (pineapple
teriyaki), smoken tofu (mild szechuan, garlic teriyaki)
Just add tofu
You can also replace meat with tofu in seasoning packets.
Nasoya Tofumate Breakfast Scramble, Mandarian Stir
Fry, Szechwan Stir Fry, Texas Taco (all flavors are vegan).
Mori-Nu Tofu Hero Tofu Hero Eggless Salad Seasoning
Mix, Hero Shanghai Stir Fry Seasoning Mix
Tempeh
Tempeh is a fermented soy product that has a somewhat
nutty flavor and is great for using in place of meat. You can
buy it prepared in a variety of flavors, or raw. It marinates
well and if you break it apart and cook it with soy sauce and
seasonings, it can be used in place of ground beef in tacos. It
is a very versatile food and can be quite wonderful when
prepared properly.
Convenience Foods
You can always find vegan foods that take very little time
and effort to prepare at health food stores. Many are now
being carried by mainstream grocery stores.
Frozen
Breakfast
EnviroKids Waffles Koala Choco Waffles, Gorilla
Banana Waffles
Lifestream Waffles Buckwheat, Mesa Sunrise, 8 Grain
Sesame, Soy Plus, Flax Plus
Vans Organic Original Blueberry, Wheat-Free Original,
Blueberry, and Apple Cinnamon
Waffle Heaven Wheat-Free Gluten-Free Waffles
Original, Blueberry, and Multiflax
Mexican Food
Amys Non-Dairy Bean and Rice Burrito, Breakfast
Burrito, Black Bean Vegatable Burrito, Black Bean
Vegetable Enchiladas (Family size too), Black Bean
23 22
Ready Made
Amys Black Bean Chili, Medium Chili w/ Vegetables,
Medium & Spicy Chili, Vegetarian Baked Beans
Bearitos Original Chili, Black Bean Chili, Refried Beans
(all varieties)
Ginnys Vegan Soy Chili, Mexican Fiesta Stew, Roasted
Pepper Chili, Ratatouille
Tasty-bite J odhpur Lentils, Punjab Eggplant, Bombay
Potatoes, Simla Potatoes
Pasta
Pasta is a cheap, healthy and delicious food, and can be
miraculously turned into a vegan gourmet meal. Eat your
normal spaghetti dish with some vegetarian meatballs or
TVP mixed in or make a light peanut sauce or a simple
dressing, cook the noodles, mix and serve!
Rising Moon Ravioli Tuscin Tomato Ravioli, Spinach
Florentine, Galic & Roasted Veggies. Vegan varieties are
marked on packages.
Roads End Organics 123z Chreese for KIDz, Mac and
Chreese, Shells and Chreese, Penne and Chreese (gluten
free), Alfredo Style Mac & Chreese (gluten Free)
Soy Boy Tofu Ravioli, Ravioli Rosa, Ravioli Verde
Rice
Rice is a great basis for many meals - Indian, Spanish,
Chinese and
so on. Brown
or white,
long/short
grain,
basmati, boil-
in-the-bag
whichever
you buy,
youll find
foolproof
instructions
on the
packet.
Moroccan. Szechwan Rice Veggie Bowl
and Teriyaki Rice Veggie Bowl.
Glorias Kitchen J erk Tofu, Mu-Shu
Vegetables, Pumpkin Curry, Won Ton,
Orange Peel Soy Chick, Spice Thai Rice
Noodles with Peanuts
Health is Wealth Veggie Egg Rolls, Oriental
Chicken-Free Egg Rolls, Oriental Vegetable Egg Rolls,
Spinach Egg Rolls, Steamed Dumplings
Yves Veggie Chili, Veggie Country Stew, Veggie Penne,
Veggie Lasagna
Vegan by Accident
Ethnic Gourmet Vegetarian Teriyaki
Taj Channa Bhaji, Vegetable Korma, Bean Masala,
Eggplant Bharta, Papadums (flavors original, garlic
masala, spicen pepper), Bombay Curry Sauces, Dal
Bahaar, Aloo Samosa, Tofu Samosa, Subzi Samosa.
Thai Chef Thai Sweet & Sour Vegetables, Pad Thai with Tofu
Canned or dry convenience foods
Just add water
Casbah Potato Pancakes, Falafel, Hummus and other
mixes
Fantastic Foods Entrees VegetarianTaco Filling,
Vegetarian Sloppy J oe Mix, Natures Burger Original
Flavor, Vegetarian Chili, Tofu Burger. International Dishes
Fantastic Falafil, Hummus, Instant Black Beans, Instant
Refried Beans, Tabouli Salad.
Breakfast Hot Cereal Cups Apple Cinnamon Oatmeal,
Cranberry Orange Oatmeal, Banana Nut Barley, Maple
Raisin Three Grain, Wheat N Berries.
Harvest Direct Soy Taco Mix, Soy Chili Mix, Soy BBQ
Mix, Soy Burger Mix, Soy Ball & Loaf Mix, Veggie Ribs Mix
(really good), and Seitan Quick Mix & others.
Health Valley Rice in a Cup - Shitake, Thai and Spicy
Black Beans
Natural Touch Taco Mix, Vegetarian Chili
Near East Rice Pilaf with Lentils, Spanish Rice, Long
Grain and Wild Rice
Roads End Organics Chreese Packets - Original, Mozzarella
Style, Original Gluten Free, Alfredo Style Gluten Free
24 25
Soup Cups Chicken Free, Vegetable Curry, Vegetable
Miso, Vegetable Tomato. Hearty Soup Cups Cha-Cha
Chili, Country Lentil, Couscous with Lentils, Five Bean,
J umpin Black Bean, Split Pea, Vegetable Barley. Rice &
Bean Soup Cups Cajun with Red Beans, Spicy J amaican
with Black Beans. Chile Ole! Cups Black Bean Chili with
Corn, Couscous Soup Cups Black Bean Salsa, Creole
Vegetable, Sweet Corn.
Health Valley Split Pea, Lentil
Mori-Nu Creamy Soups Creamy Butternut Squash,
Creamy Tomato, Creamy Corn, Creamy Garden Pea Soup
Shari Anns Vegetarian French Onion, Spicy French Green
Lentil, Spicy Vegetable Bean Soup, Indian Black Bean and
Rice Soup, Tomato with Roasted Red Bell Pepper
Vegan by Accident
Walnut Acres Four Bean Chili, Cuban Black Bean,
Mediterranean Lentil.
Salads
Yes we know that everyone thinks vegans eat nothing but
salad, indeed why should we eat anything else when there
are so many interesting combinations available?!
The easiest way to prepare salad is to go to the
supermarket, buy one of their pre-packed salads and add
your favorite dressing, but wheres the fun in that?!
Begi n wi th a choi ce of l eaves (spi nach l eaves make a
ni ce change f rom l ettuce), then go wi l d! Add nuts,
seeds, appl e, pear, avocado, grated carrot, cel ery,
mushrooms, peppers, spri ng or red oni on, raw red or
whi te cabbage, watercress, caul i f l ower, zucchi ni , bean
sprouts, mi nt, etc.
Salads make a delicious and vitamin-packed accompaniment
to any meal, but are especially great with a baked potato
(add vegan sour cream), pizza, or pasta dishes.
Condiments
Vegan Mayonnaise
Follow your Heart Vegenaise vegan mayonnaise
Fantastic Foods makes a few that we wanted to mention:
Arborio Rice, Basmati Rice, Couscous, J asmine Rice,
Whole Wheat Couscous, Four Grain Pilaf with Wild Rice,
Hacienda Spanish Rice Pilaf, J amaican Black Beans &
Brown Rice, New Orleans Red Beans & Brown Rice,
Basmati Rice Pilaf, Veg. Chicken Rice Pilaf.
Creole
Vegan by Accident
Zatarains produces many vegan Creole entrees and
seasoning mixes. Dont be fooled by the meaty name,
theyre guaranteed vegan: Black-eyed Peas and Rice Mix,
Black Beans and Rice Mix, Brown Rice J ambalaya Mix,
Dirty Rice Mix, Dirty Brown Rice Mix, Red Beans and Rice
Mix, Spanish Rice Mix, White Beans and Rice Mix, Red
Bean Seasoning Mix, Creole Seasoning, Blackened
Seasoning, Blackened Paste Mix, J ambalaya Pasta Mix,
Red Beans Paste Mix, J ambalaya Mix, Vegetarian
J ambalaya Entree (frozen).
*Some of these items may contain ham flavor. This
flavoring does not contain any animal source ingredient.
Soup
Vegan soups are delicious and easy to make. Many prepared
soups are available, and old soup recipes are easily
converted using vegan alternatives, or simply omitting the
animal products. Use soy milk in milk-based soups, veggie
stock instead of meat stock, and TVP or seitan in place of
meat in soups.
Amys No Chicken Noodle, Black Bean Vegetable,
Lentil, Minestrone, Split Pea, Vegetable Barley,
Vegetable Broth
Imagine Organic Creamy Broccoli, Organic Creamy
Butternut Squash, Organic Creamy Potato Leek, Organic
Creamy Tomato, Organic Creamy Sweet Corn, Creamy
Portobella Mushroom
Fantastic Foods Big Soup Noodle Bowls Hot &Sour,
Sesame Miso, Spring Vegetable, Miso with Tofu,
Mandarin Broccoli. Soups & dips Onion, Onion
Mushroom, Garlic & Herb, Vegetable. Fantastic Noodles
27 26
Cornbread from
"The Peaceful
Palate" by Jennifer
Raymond
1
1
2 cups soy milk
1
1
2 Tbsp vinegar
1 cup cornmeal
1 cup unbleached
flour
2 Tbsp unrefined
sugar or other
sweetener
1
2 tsp salt
1 tsp baking
powder
1 tsp baking soda
2 Tbsp oil
Preheat the oven to
425
Combine the soy
milk and vinegar
and set aside. Mix
the cornmeal, flour,
sugar, salt, baking
powder and baking
soda in a large
bowl. Add the soy
milk mixture and
the oil. Stir until just
blended. Spread the
batter evenly in a
greased 9x9-inch
baking dish. Bake
until the top is
golden brown, 25 to
30 minutes.
Hearty Chili
1 15 oz can chili
beans, undrained
1 18-oz can stewed
tomatoes or 1
medium tomato
chopped
2 Tbs. chili
seasoning mix or
1 teaspoon Mexican
seasoning, 1
teaspoon chili
powder and
1
4 tsp
garlic powder
1 Tbs. minced onion
1
4 cup water
Combine all
ingredients in a
medium skillet.
Bring to a boil,
cover and simmer
10 minutes.
Beans and Lentils
Where would we be without them? Packed with protein,
vitamins and minerals, they are cheap and can be
used in loads of meals. Theres a huge choice of
beans available and they are easiest to use
from a can (although you can buy them dried,
but do follow instructions carefully). Lentils
are great and easy to cook (35-45 minutes)
and can be used as a meat substitute in
casseroles, soups and stews, or make a Dahl
(puree) with them.
Snacks, Munchies and Treats
There are plenty of snack-type foods available, so you
dont need to feel that you miss out on the finer things in
life. First, the sweets ...
Cookies
Alternative Baking Company Cookies, 11 yummy &
chewy varieties to chose from their incredible chocolate
chip to the snickerdoodle.
Barbaras Bakery Snackimals Animal Cookies
Boston Cookies All Varieties
Frookie -- Frookwiches - Chocolate, Duplex, Lemon,
Peanut Butter, Vanilla and Funky Monkey Cookies -
Chocolate & Vanilla
Hain Kidz All Natural Animal Cookies
No Cookie Scrumptious varieties including Peanut
Butter, Oatmeal Raisin, Chocolate Brownie with Nuts
Now & Zen Chocolate chip
Organica Foods Double Chocolate coffee toffee, Peanut
butter almond chocolate chip, Oatmeal Coconut
Cranberry Chocolate Chip, Ginger Walnut Cherry
Chocolate Chip
Sunflower Baking Co. All varieties are vegan
Uncle Eddies Vegan Cookies (nice and chewy)
Vegan by Accident
Country Choice Sandwich Cremes
Keebler Droxies Crme-Filled Chocolate Cookies,
Chocolate and Vanilla, Vienna Fingers
Mi-Del Snaps Cookies ginger, chocolate and vanilla are
(refrigerated). Our favorite!
Miso Mayo For the truly adventurous
Nasoya Nayonaise vegan mayonnaise
Other Condiments
Annies Naturals Original Recipe Barbecue Sauce and
Smokey Maple
BacUns animal free bacon bits (Frontier Natural Foods)
Field Roast Smoked Field Roast Crunchies (vegan
bacon bits)
Premier J apan Organic Ginger Tamari, Garlic Tamari,
Wasabi Tamari and Thai Soynut
Because Worcestershire Sauce contains anchovies (little fish)
it is not vegan. But there is an alternative:
The Wizards Organic Vegetarian Worcestershire Sauce
(its vegan!)
Salad Dressings
Annies Naturals Basil & Garlic with Extra Virgin Olive
Oil, Black Olives & Truffles with Extra Virgin Olive Oil,
French, Goddess (!), Organic Green Garlic, Organic
Horseradish with Echinacea, Sea Veggie and Sesame,
Shiitake and Sesame, Smokey Tomato and Porcini,
Tuscany Italian, Yellow Peppers & Sun-dried Tomatoes
w/Extra Virgin Olive Oil
Nasoya Vegi-Dressings all flavors (such as Creamy Italian
and Sesame Garlic Dressings)
Vegan by Accident
Bacos Bits, Chips
Whole Foods Balsamic Vinaigrette, Lemon Tahini,
Sesame Vinaigrette, Italian Vinaigrette
Many other dressi ngs are of ten vegan, usual l y
vi nai grettes, and Ital i an dressi ng can be f ound al most
anywhere. Ingredi ents to watch f or are anchovi es
(smal l f i sh), and dai ry products. If you mi ss Ranch
Dressi ng, you can use vegan mayonnai se as a base and
make your own!
29 28
Veggie Booty and Fruity Booty puffed rice and corn
snacks yummy!
Dips/Spreads
Affis Marin Gourment Eggplant Dip, Sundried Tomato-
Porcini Mushroom, Pesto Provence, Garlic & Balsamic
Vinegar, and Caper Hummus.
Wildwood Natural Foods spreads (garlic aioli, tomato
basil), lowfat hummus, spicy lowfat hummus, mideastern
hummus, basil pesto hummus, baba hanooj, tabouli)
Vegan by Accident
Carrs Hob Nobs, Tea Biscuits, and Table Water Crackers
Go Nuts
Not surprisingly, nuts are vegan! Eat them au natural, or try
ready salted mixed nuts (but watch out for honey - this
means avoiding honey-roasted nuts too!).
And for the chocolate lovers
Chocolate
At the risk of stating the obvious, milk chocolate contains
milk. However its easy to get vegan chocolate from your
health food store.
Ah!laska Chocolate Syrup
Chocolate Decadence vegan chocolates (order at
www.chocolatedecadence.com)
Sunspire Earth Balls (available in bulk), chocolate chips
(Grain Sweetened, Organic)
Tropical Source Chocolate bars (all varieties), baking chips
Vegan by Accident
Chocolove All dark chocolate flavors are vegan
(cherries & almonds, orange peel, raspberries, etc)
Endangered Species Chocolate Company Tiger Bar,
Rainforest Bar, Grizzly Bar, Chimp Bar, Wolf Bar, Sea
Turtle, Dark Chocolate Bug Bites and Chimp Mints.
Ghirardelli Double Chocolate Chips, Semi-Sweet
Chocolate Chips
Goldbergs Peanut Chews
all vegan
Safeway Tuxedos: Chocolate Sandwich Cookies, Double
Filled Chocolate Sandwich Cookies, Chocolate Crme
Chocolate Sandwich Cookies, Mint Chip Chocolate
Sandwich Cookies, Maple Leaf Cookies with Maple Syrup.
Snacks
Affis Marin Gourment Soft crackers
Amys Organic Toaster Pops Apple, Strawberry
Barbaras Bakery Fat Free Wheat Free Fig Bars, Fat Free
Wheat Free Raspberry Bars, Low Fat Traditional Blueberry
Bars, Low Fat Traditional Fig Bars, Fat Free Apple
Cinnamon Bars
Belsoy Organic Pudding Snacks
Boulder Bars Original Chocolate, Apple Cinnamon,
Peanut Butter, Boulder Berry, Choco Chip Peanut Butter
Bumble Bars all flavors vegan
Brown Rice Snaps Unsalted Sesame, Tamari Sesame,
Toasted Onion, Vegetable
Deli-Style Sesame Thins
Edwards Organic Fine Confections Organic Chocolate
Covered Fondants (Peppermints and Orange Mints.
Organic Chocolate Dipped J ellies (Banana, Orange,
Strawberry)
Health Valley Amaranth Graham Crackers, Chocolate
Chip Granola Bars, Date Almond Granola Bars
Lets Do...Organic Organic J elly, Classic, Super Sour, and
Black Licorice Gummi Bears
Now & Zen cinnamon rolls
Odwalla Bars Superfood, Chocolate, Super Protein,
Cranberry C Monster, Peanut Crunch,
Chocolate Peanut Butter, Carrot
Ryvita most of their crispbread is
vegan (crackers)
Stonewalls Vegan J erquee
Stretch Island Fruit
Leathers
Sunridge Farms Organic
Sunny Bears, Black Licorice
Chews, Red Licorice Chews (to
name a few)
Tofurky Tofurky J urky
31 30
Make your own!
Short Cut Shortcrust
Although its a lot
quicker to use
ready-made frozen
puff pastry dough
(find it in the frozen
section of any
store), its also quite
easy to make your
own.
1lb or 4 cups plain
flour,
1
2 teaspoon of salt,
8oz or 2 sticks
margarine and
6 tablespoons of
ice-cold water
Rub the margarine
into the flour and
salt, then add the
water slowly to
form a dough. Its
best to refrigerate
the pastry for half
an hour before
rolling out on a
floured board.
Please note that
when items are in
bulk bins (such as
Sunridge Farms) the
labels may not be
updated as often as
they should be. Do
check with your
grocer.
vegetarians. Dont forget to check the ingredients for ready
made sauces for you to mix in.
Desserts
Traditional desserts can usually be made using vegan
ingredients, but if youre more interested in buying them
than making them, there are plenty of choices available:
Emes Kosher-J el Plain, Lemon, Strawberry, Lime,
Orange, Cherry, Raspberry, Grape, Pineapple, Black
Cherry, Black Raspberry
Hain Chocolate and Vanilla Pudding boxed mixes,
Superfruits dessert mix (vegan jello)
Harvest Direct Soy puddings boxed mixes: French
Vanilla, Banana, Chocolate Fudge, Lemon Creme Soy
Pudding
Hip Whip (Now & Zen) vegan whipped cream and a
chocolate mousse
Mori-Nu Mates Pudding Mix & Pie Mix Chocolate,
LemonCreme & Vanilla (dry packets)
Mother Natures Goodies, Inc. Whole Wheat Pie Shells
Vegan by Accident
Keebler Graham Cracker Ready Pie Crust (also sold
under the name Food Lion)
Marie Callenders Fruit pies (Apple Pie, Cherry Crunch
Pie, Dutch Apple Pie, Peach Cobbler, Razzleberry Pie)
Pepperidge Farms Apple & Raspberry Turnovers
Trader J oes Apple Strudel (seasonal)
Interesting Vegetables
If you f i nd yoursel f cooki ng the same ol d vegetabl es
day i n, day out, why not take a tri p to your nearest
supermarket and see what other vegetabl e del i ghts
grace thei r shel ves? Choose f rom arti choke, eggpl ant, or
dai kon. No, we dont know what to do wi th them
ei ther, but we have f un tryi ng! Or vi si t your l ocal ethni c
f ood shops and see what they have to off er - we
guarantee youl l f i nd somethi ng there youd never
heard of bef ore and the produce workers may gi ve you
some ti ps.
Green & Blacks Organic dark chocolate, Organic
Hazelnut and Currant Dark Chocolate, Maya Gold
Chocolate and Dark Chocolate for cooking.
Newmans Own Sweet Dark Chocolate Bars, Sweet
Dark Espresso Dark C
Rapunzel Pure organic swiss chocolate (Semisweet
Chocolate, Semisweet Chocolate with Almonds,
Semisweet Chocolate with Hazelnuts)
Santa Cruz Organic chocolate flavored syrup
Scharffen Berger Bittersweet Bars, Nibby Bars, Moch
Bars, Semisweet Bars, Cocoa Powder, Cacao Nibs,
Chocolate Chunks
Sunridge Farms Chocolate Almond Raisin Clusters,
Chocolate Macadamias, Chocolate Cashew Clusters,
Chocolate Nut Clusters, Chocolate Peanut Clusters,
Chocolate Pecan Clusters, Chocolate Almond Clusters,
Chocolate Pretzels, Chocolate Ginger, Chocolate
Pineapple, Chocolate Raisins, Chocolate Peanuts,
Chocolate Apricots, Carob Peanut Clusters, Carob
Almond Clusters, Carob Apricots, Chocolate Apricots (to
name a few)
Trader J oes Pound Plus (Bittersweet Chocolate,
Bittersweet Chocolate with Almonds, Dark Chocolate)
Whole Foods Dark Chocolate, Dark Chocolate with
Almonds, Dark Chocolate with Currants and Raisins
Biscuits and Breads
Both health food stores and most fresh bakeries will have
vegan bread, since fresh bread is quite often vegan by
default. But do be sure to look out for ingredients such as
honey, eggs and dairy products (whey) the same is true
for bagels.
Vegan by Accident
Sara Lee (also under the brand name Food Lion) Texas
Style Artificially Flavored Butter Biscuits, Texas Style
Artificially Flavored Buttermilk Biscuits.
Ethnic Cuisine
Open up a new world of food and explore Indian, Chinese,
Italian, Mexican, Thai, French, African or Caribbean cookery.
Lots of refried beans state if they are suitable for
33 32
Chocolate Pie
Recipe
2 - 10.5 oz packages
of Soft Silken Tofu
1 - 10-12 oz bag of
vegan chocolate
chips
1 - vegan graham
cracker pie crust
(store bought or
homemade)
Puree the tofu in a
blender until
completely smooth.
Put the chocolate
chips in a pot or
double boiler and
heat them just
enough to melt. (Be
careful not to burn
them). Once the
chocolate chips are
melted, blend them
into the tofu. Pour
the mixture into a
pie crust. Chill for at
least 2 hours and
then serve.
Optional: Add a few
Tbs. of peanut
butter to the
mixture while
blending or add
nuts or berries to
the mixture once it
is in the crust. Enjoy!
Vegan Banana
Bread
1-
1
4 C white flour
1-
1
4 C whole wheat
flour
1 C unrefined sugar
1 tsp. baking soda
1
8 tsp. All Spice
1
8 tsp. nutmeg
1-
3
4 C ripe banana
4 Tbs. water
6 Tbs. margarine
1
4 tsp. vanilla extract
Preheat oven to
375
Mix the first six
ingredients.
Mix remaining
ingredients in a
separate bowl.
Combine all
ingredients and
pour into greased
muffin pan or bread
pan
Bake 12-15 minutes
for muffins or 60-90
minutes for bread.
If youre on the move, its not always so easy to eat out. Gas
stations and airports are falling behind when it comes to
providing meals, but the airlines are at least making an effort.
Book your vegan meal well in advance and each time you
speak to someone from the airline, ask them to confirm it. It
is best to ask for non-dairy vegetarian, strict vegetarian and
some airlines now even understand the term vegan. When
youre on board with your tummy rumbling, youll be
thankful that you asked.
When traveling, its usually best to take a packed lunch, just
in case you find yourself in a Vegan Free Zone.
Our sister group Viva! in England and the Vegetarian
Resource Journal both sell travel guides. From Brighton,
England to Berlin. You could be munching happily from
London to Ireland.
See Vegetarian Resource Group:
www.vrg.org/travel/index.htm
Viva! www.viva.org.uk (click under books)
Meal Ideas
So now you know how vast the options are for a vegan
meal. But how do you put it together? It just takes a little
bit of creativity to get the ball rolling and then you will have
no trouble at all. The internet is a great resource
for ideas as well, and vegan recipes are all
over the web, if you just type what you
want into a search engine, chances
are you will find a recipe for it.
Here are some ideas for meals to
spark your imagination.
Breakfast Ideas
Strangely enough, a common
question you will be asked as a
vegan is what do you eat for
breakfast? Rest assured,
whatever your taste first
thing in the morning, a vegan
Eating Out
Until recently, eating out was a total nightmare for vegans -
you could have a baked potato (no butter) and green salad (no
dressing), and the only choice was to take it or leave it. Things
have improved since then, but theres still a long way to go.
Vegetarian and even vegan restaurants are popping up in most
sizeable cities, and even in some smaller ones. Your average
bar, cafe or restaurant will not usually advertise that its food is
vegan, but most will have a vegetarian option or two that you
can ask to be made vegan. Questions that may cross your lips
are, does it contain any milk, cream or eggs?, could you hold
the mayo?, and can I see the package?! Dont be afraid to ask
the chef to make you something specific. If you want to be sure
that there will be food available, phone in advance and ask
them what they can do for you. You might be surprised to find
that some of the cooks are excited to try something new!
Indian restaurants are extremely easy to find vegan food in,
but remember to ask about the creamy curries (some use
dairy cream instead of coconut) and some dishes may
contain ghee, which is a dairy butter.
Good Chinese food restaurants have a large vegetarian
selection; you just need to work out which ones are vegan.
Some may have egg in their noodles, or may put egg
separately in the dish. Other than the noodles, you can
easily ask for the dishes without egg.
You can check with pizza places and see if their crust is
vegan (just watch out that theres no milk or milk proteins in
the crust) and make sure their sauce is animal free too. Just
ask them to use extra tomato sauce, and if you smile
sweetly, theyll usually pile the toppings on as well.
A list of fast-food options can be accessed at the Vegetarian
Resource Groups webpage (VRG)
http://www.vrg.org/catalog/ff.htm.
Check out these websites for a listing of veggie friendly
restaurants around the world! You can even search by state.
http://www.vegdining.com
http://www.happycow.net/
35 34
Blueberry-Orange
Sauce (for
pancakes, etc)
Makes 2 cups
2 cups fresh or
frozen blueberries
1 cup fresh orange
juice
1 teaspoon minced
orange zest
1 teaspoon minced
fresh ginger
Place all ingredients
in a saucepan. Cook
over medium heat,
stirring occasionally,
for 15 minutes, or
until the blueberries
are soft and the
remaining liquid is
syrupy. Serve warm.
Easy Rise-n-Shine
Pancakes
1 C unbleached
white flour (or split
half wheat/white)
1 Tbs baking powder
1
4 tsp salt
1 C soy or nut milk
2 Tbs canola oil
2 Tbs maple syrup or
other liquid sweetener
canola oil for frying
Combine dry
ingredients in a bowl
and wet ingredients
in a separate bowl.
Add soy milk mixture
to flour mixture and
mix just until
moistened; a few
lumps are OK. (Don't
overbeat or pancakes
will be tough.)
Heat a nonstick
griddle or frying pan
over medium high
flame until a few
drops of drizzled
water bead up and
bounce. Pour a little
oil (2 tsp.) onto the
griddle and heat
until hot.
Pour batter onto
the griddle to form
circles about 4
inches in diameter.
Cook the pancakes for
a minute or 2 on one
side or until bubbles
appear on the
surface. Flip pancakes
and cook on the
other side for another
1 or 2 minutes.
Continue until golden
brown on each side,
about 4 minutes in all.
Marinated, grilled Kabobs with seitan and
vegetables
Vegan cutlets and potato salad
Chili and tortilla chips or cornbread
Spinach salad with avocado, nuts,
veggies, veggie bacon bits and
dressing
Chicken-free patty, with mashed
potatoes and Hain gravy
Brown rice and steamed vegetables with a
sauce
Drinks
Most soft drinks are vegan; but watch out for colorings
which can be animal derived, honey or cochineal (crushed
insects). Smoothies and juices are also usually vegan, the
exception being with honey or whey protein in some
power smoothies. Many wines have been refined using
one of a whole range of nasty bits: blood, bone marrow,
chitin, egg albumen, fish oil, gelatin, or milk casein. Beers
too can be cleared with isinglass (obtained from the air sacs
of freshwater fish). Keg, canned and some bottled beers are
usually OK. But heres the good news - most liquor is fine.
Dont be discouraged there are lots that are vegan! Go
ahead and crack open a bottle of Heineken, Rolling Rock or
Sierra Nevada. Just to name a few!
For a long list of animal free alcoholic beverages see:
http://www.VeganProducts.org/drinks.html
Toiletries and Cosmetics
Reading labels is one way to find out what exactly has gone
into your shampoo, but unless youre a trainee chemist, you
probably wont know what most of it means. A few words
to look out for and avoid like the plague are: beeswax,
chitin, collagen, elastin, keratin (if human, they typically list
this), lanolin, oleic acid, propylis, shellac, spermaceti wax,
and stearin. This is not a comprehensive list, and some
ingredients listed above can be obtained from a non-animal
source, but it may give you a clue on what to look out for.
Below is a very abbreviated list of cosmetic, personal care
breakfast is a great way to start the day.
Fantastic Foods Tofu Scrambler with potatoes (or other
vegetables)
Barbaras Bakery Cereal Bars
Fresh fruit, either whole, cut and mixed, or in a smoothie
Toast with margarine and/or nut butter (peanut, almond,
cashew)
Mexican breakfast burrito, stuffed with hash browns,
tofu scramble and veggie sausage, topped with Tofutti
Sour Supreme
Arrowhead Mills Pancake and Waffle Mix with Lightlife
Smart Links or Yves Canadian Bacon (lots of pancake &
waffle recipes are easily adaptable see one in this
guide)
Frozen waffles with fresh fruit
Cereal and soy milk with fruit
Biscuits with Gimme Lean sausage and gravy
Oatmeal with fresh peach chunks
Quick Lunch Ideas
Veggie Burgers or hot dogs with all the fixins
Peanut butter and jelly
Avocado, tomato and mayo sandwich (Vegenaise or
Nayonaise)
Tempeh Rueben sandwich (with vegan cheese)
Falafel (chick pea patties) with salad and hummus
Hummus (chick pea and garlic dip) with lettuce in pita
bread
Prepared tempeh with lettuce, tomato and mayo
Veggie ham with mustard or salad
Tuno sandwich (vegan version of tuna)
Larger Meal Ideas
Vegan lasagna
Rice pilaf with vegetables
Spaghetti with tomato sauce and veggie meat balls
Bean burritos, roasted vegetables, and guacamole
Tacos with ground tempeh or vegan ground beef and
shredded Vegie Kaas cheese
Tofu, tempeh, or seitan stir-fry with sweet and sour or
peanut sauce
37 36
Oatmeal Chocolate
Chip Cookies
1 Cup Soy
Margraine, softened
1
1
2 Cup Unrefined
sugar
1
4 Cup + 2Tb Warm
water
2 Tsp Vanilla
1 Tsp. Baking soda
1
1
2 Tsp. Egg
replacer or 2 Tb.
Tofu
1 Cup Flour
1 Tsp Salt
3 Cup Uncooked
Oatmeal
1 Cup Vegan dark
chocolate chips
(semi-sweet)
Preheat oven to 350
degrees & lightly
grease cookie sheet.
Cream first four
ingredients together
until smooth
In a separate bowl,
mix next five
ingredients (if using
tofu, mix with
previous
ingredients).
Combine contents
of both bowls by
hand or with
electric mixer.
Add chocolate chips.
Drop by spoonfuls
onto cookie sheet
and bake for 15-18
minutes.
and household products that are not tested on animals.
Avalon shampoo, soaps and hand lotions
Clear Conscience Contact lens solution
Desert Essence toothpaste, deodorant, mouthwash,
shampoo
Dr. Bronners Castile Soap
Earth Friendly Products cleaners & detergents
Earth Science skin and hair products
J ason toothpaste, mouthwash, and deodorant
J ohn Paul Mitchell Systems hair care products
Kiss My Face soap, shaving cream, deodorant, shampoo
Natures Gate toothpaste, soap, deodorant, shampoo
Seventh Generation paper and cleaning products
The Body Shop do not test anything on animals, stores
have a listing of vegan products
Toms of Maine toothpaste, mouthwash, deodorant
(one type does carry propylis)
As you may have already realized, just because the finished
product is vegan, it doesnt mean that it hasnt been tested
on animals. Companies have different policies - some test
blatantly (e.g. LOreal with their ingredients), others have a
rolling year policy which means that they wont use
products that have been tested within a certain number of
years, others have a fixed cut off date, so that no animal
tests have been conducted for that product since that time.
A comprehensive booklet can be obtained from The
Coalition for Consumer Information on Cosmetics (CCIC),
which is a coalition of several animal rights groups.
CCIC www.leapingbunny.org (888) 546-CCIC
Vegan Clothes
It may sound obvious, but leather, fur, wool and silk all come
from animals. And they dont just politely ask the animals to
hand it over either. The leather industry is a highly profitable
part of the meat industry, and you cannot support one without
the other. Furs are well, fur, which is boycotted by many of the
top models and all sane and compassionate people. Wool, you
may say, is okay as sheep need to be sheared, but sheep are
kept for their wool, skin meat, the meat of their babies (lamb),
and milk. Once a sheeps wool or lamb productivity has started
38
Vegan by Accident
Stores like Payless sell a good variety of non-leather
shoes.
Vegan/Animal Rights Products
Other great sites to get some great animal rights garb:
www.animalrightstuff.com (stylish t-shirts!)
www.veganessentials.com
www.veganmercantile.com
www.veganstreet.com
www.vivausa.org (You can order t-shirts, pens and other
materials from us!)
Go For it!
So thats it! Easy isnt it? We hope this Guide will help you
see that making the vegan transition is easy and fun! If you
want more information, just contact Viva! We can give you
more to read and what we
have to offer. We do sell a
few cookbooks and have
materials to help you spread
the word. The world is full of
vegan items!
Ethical
Considerations
Please note that the products
featured in this guide have
been included purely on the
basis that they meet the
criteria of a vegan diet and
contain no animal products.
We appreci ate that many
vegans al so wi sh to take
i nto account the ethi cal
pol i ci es of the compani es
they are supporti ng when
they buy a parti cul ar
product. However, we have
omi tted a few compani es
due to ethi cal concerns.
41
to decline the animal is sent
to slaughter. As for silk,
millions of silkworms are
killed by baking, steaming
or electrocution in order
to extract the silk. They
may not be as cute as
lambs, but they still
deserve a break!
Instead of wool, choose
man-made fibers or
cotton. Many products
now being made, such as
fleece, are a more than adequate
replacement for wool. Remember that wool is often
blended with other fibers, so you may need to start label
reading again!
Vegan Shoes
Men often find it harder to buy vegan shoes, but try
different stores and look for man-made or synthetic
labels, or buy canvas shoes and boots - not too practical in
the snow, but great for summer wear! Many shoe stores
carry shoes that are not leather.
Al ternati vel y, you can buy good qual i ty l eather-l ook
shoes, boots and sandal s mai l order f rom the compani es
l i sted bel ow. These compani es dont just l i mi t themsel ves
to shoes. They carry syntheti c l eather jackets, as wel l as
a l arge assortment of shoes, bel ts, wal l ets, and other
and hard to f i nd vegan products, such as non-l eather
basebal l & sof tbal l gl oves! You can al so request a gui de
to vegan l eather-l ook cl othi ng f rom PETA at
www.cowsarecool .com.
Ethical Wares (UK) www.ethicalwares.com
MooShoes www.mooshoes.com (212/481-5792)
Heartland http://www.trvnet.net/~hrtlndp/ (800-441-4692)
Pangea www.veganstore.com (800) 340-1200
Shoes With Souls www.shoeswithsouls.com (619) 216-5804
Vegetarian Shoes (UK) www.vegetarian-shoes.co.uk
40
arteries, organs and muscles of animals, used in cosmetics
cloth made from wool and/or fur
is pure protein derived from boiling beef and veal bones,
cartilage, tendons and other tissue.
colorless liquid which can be obtained from animal fats
animal skin used in the clothing, footwear and upholstery
industries
is produced from the swim bladders, and less commonly the
gills, of certain species of tropical and subtropical fish.
protein found in hair, horns, hoofs and feathers, used in
shampoos and conditioners
obtained from animal hair, cow horn, and chicken feathers,
used in shampoos, baby milk formula, dietary supplements,
and as an improving agent in white flour. Can be produced
synthetically or derived from human hair
acid produced by fermenting lactose (milk sugar). Can also
be obtained from non-dairy sources
milk sugar, is often added to baby foods, and used as the
base for some prescription drugs. Some products labeled
nondairy, such as powdered coffee creamer and whipped
toppings, may also include ingredients that are derived from
milk and therefore contain lactose
fat extracted from sheeps wool, used in cosmetics
fat surrounding stomach and kidneys, most commonly from
pigs and sheep
tanned hide, used in clothing, accessories and upholstery
fatty substance found in nerve tissues, egg yolk and blood.
Can also be obtained from vegetable sources
dye obtained from egg yolk. May also be obtained from
marigolds, red peppers, kale, mustard and spinach
cloth made from hair of Angora goat
fatty acid found in animal and vegetable fats
female sex hormone, used in cosmetics and estrogen
replacement drugs (such as Premarin), derived from urine of
pregnant mares. It can also be manufactured synthetically.
skin of sheep or goat, prepared for writing on
untanned skins of animals, especially of the sheep, calf, and
goat, prepared for use as a writing material.
enzyme found in gastric juices, used in cheese making
sex hormone used in hormone creams, can also be derived
from wild yams or made syntheticallypropylis/propolis - bee
Boo-Hiss Glossary
egg white, used in food as a binder
small fish, often used in Worcester sauce
fiber obtained from goats or rabbits
A savory jelly, usually clear, made of clarified meat, fish or
vegetable stock and gelatin. Gelatin is pure protein derived
from beef and veal bones, cartilage, tendons and other
tissue. So you can have a tomato derived aspic jelly, but it
would not be Vegan because of the gelatin.
secreted by bees, used in polishes and cosmetics
animal hair used for brushes
red pigment obtained from cochineal. Has been used for
cosmetics, pharmaceutical coatings, dry mixes, surimi,
fillings, cake icings, and hard candy. In the liquid form, it has
found application in coloring bakery products, icings,
yogurt, candy, ice cream, gelatin desserts, various milk-based
and alcoholic beverages, fruit syrups, pet foods, fish cakes,
jams/preserves, meat products, marmalades, hair and skin
care products, lip sticks, face powders, rouges, and blushes
milk-derived protein, which coagulates with the addition of
rennin and is the foundation for cheese. Casein is also used
in the production of nonfood items such as adhesives, paints
and plastics.
wool from the cashmere goat
derived from the shells of insects or crustacea, used in
shampoos and moisturizers
soft leather, made from the skin of antelope, sheep, goat or
deer
red dye made from the dried bodies of insects
collagen protein found in a number of tissues, but is
particularly abundant within and around joints of animals,
used in cosmetics
it seems there is no fast rule on color additives according to
the FDA. You would need to contact the companies to find
out if they are from animals or not.
vitamin derived from lanolin or fish oil. Added to vitamin
and food supplements. Vitamin D3 is produced in the skin
after exposure to sunlight, the human does not have a
requirement for vitamin D when sufficient sunlight is
available
feathers from fowl, used in quilts and pillows
the insoluble, elastic protein found in the ligaments, walls of
43 42
felt
gelatin(e)
glycerin(e) or
glycerol (E422)
hide
isinglass
keratin
Lcysteine
hydrochloride
(E920)
lactic acid (E270)
lactose
lanolin(e)
lard
leather
lecithin (E322)
lutein (E161(b))
mohair
oleic acid
estrogen
parchment
pepsin
progesterone
albumen
anchovy
angora
aspic
beeswax (E901)
bristle
carmine
casein
cashmere
chitin
chamois
cochineal (E120)
colors
D3
down
elastin
of omega-3s; especially important for a healthy vegan diet.
Flax seeds must be ground to get the full nutritional value.
Flax seed oil (unheated) is a convenient way to reap the
health benefits from flax and can be sprinkled over cooked
food or added to smoothies.
dip made from chickpeas and garlic, a regular in most vegan
sandwiches
unusual vegetable from the cabbage family
tiny grains, use instead of rice
mineral-rich paste made from fermented soybeans
a rich source of B-complex vitamins including a naturally
fermented, non-animal source of vitamin B12 (essential for
vegans) and folic acid. Use as a condiment, sprinkled over a
meal of rice and veggies, or on popcorn for snack time.
Makes a great addition to gravies and sauces
is a low fat, high protein, firm-textured meat substitute
made from gluten; the insoluble protein in wheat
small, delicate onion-like vegetable
ground sesame paste, used as a spread or to thicken sauces
naturally brewed soy sauce
protein rich soy bean product, gives a nutty taste
soy bean curd
textured vegetable protein, comes in pieces and chunks
someone who does not eat, use or wear any product that is
obtained from dead or living animals
glue, used in toiletries and cosmetics
extract of calf stomach, used in cheese making
eggs obtained from slaughtered female fish
food upon which bee larvae are fed, used as a food
supplement
fur from small mammal, the sable marten
insect secretion, used in hair spray, lip sealer and polishes
fiber produced by larvae of certain bombycine moths
sodium 5-inosinate (E631) prepared from fish waste, used
as a flavor enhancer
found in the liver of shark and rats, used in toiletries and
cosmetics and as health food supplement.
general term for glycerides formed by combining stearic acid
and glycerin. Used in medicines and toiletries
kid, pig or calf skin, made into clothes and footwear
fat prepared from the loins and kidneys of cattle and sheep,
used in cooking or processed to yield tallow
tallow hard animal fat, often obtained the tissues of
animals, used in soap and candle-making
male hormone, used in bodybuilding supplements
waste nitrogen formed in the liver, used in toiletries and
cosmetics
fabric usually made from silk, but can also be made
synthetically
milk derivative. Used in margarine, biscuits, chips, and
cleaning products
fiber made from the fleece of sheep
Hurray Glossary
thickening agent derived from seaweed
a liquid protein concentrate, derived from soybeans,
containing a host of essential and non-essential animo acids.
Used as a replacement for tamari and soy sauce
cracked wheat
celery root, eat it grated in salads, or boil it
tiny pieces of semolina, use it as the basis for a salad
available at natural food stores use in place of eggs as a
binder, especially in baked goods recipes. Homemade egg
replacer recipes are available
a spicy patty made from ground beans, seasoned with
toasted sesame seeds and salt, often served in pita bread
flax seeds are the richest, commonly available plant source
45 44
hummus
kohlrabi
millet
miso
nutritional yeast
seitan (or wheat-
meat)
shallots
tahini
tamari sauce
(nama shoyu)
tempeh
tofu
TVP
vegan
rennet
roe
royal jelly
sable
shellac (E904)
silk
squalene/squalane
stearin(e)
suede
suet
testosterone
urea
velvet
whey
wool
agar flakes
Bragg liquid
aminos
bulgur
celeriac
couscous
Ener-G Egg -
Replacer
falafel
flax seeds/oil
Remember that this list is not definitive, nor is this guide. There are plenty of
vegan foods and suggestions for vegan meals that have not been mentioned.
It is not unknown for companies to alter the ingredients in certain products, but
at the time of writing this guide, all products mentioned as being vegan are
vegan. Wed love to hear if you know more.
By Viva!USA Staff & Friends
Campaigning for Animals
Fighting for Change
Viva!USA
www.vivausa.org
P.O. Box 4398
Davis, CA 95617
530/759-8482
530/759-8487 fax
To subscribe to our e-mail alert
e-mail: [email protected]
About Viva!USA
Viva! is a vegan non-profit organization that aims to save
animals by converting more people to its no animals on my
plate, Im vegan cause.
Viva! produces masses of information on becoming vegan
and campaigns against factory farming, slaughter, and on
health and environmental issues.
We also run youth campaigns, such as mobilizing students to
gain access to vegan foods in their school cafeterias and
have materials directed specifically for teens!
Viva! has a variety of mail order products, from books and
T-shirts to campaigning literature, to help you speak out to
be active in the fight for the animals!
If you want to help Viva! save animals, please join us as an
activist and a supporter. Please contact us! We love to add
your voice to speak out for the animals!
Viva!USA
PO Box 4398
Davis, CA 59617
Tel: 530/ 759-VIVA (8482)
Fax: 530/ 759-8487
W: www.vivausa.org
E: [email protected]
Join our e-mail alert list to keep updated on our campaigns
and what you can do. Just e-mail us at [email protected] and
ask to be signed on!
Viva! is a registered nonprofit 501(c)(3) organization. All
donations are tax deductible.
Guide completion date: 10/02.
46
Knowledge is power! Contact Viva! for additional information on how veganism
is good for your health, the planet and the animals! We have campaign materials
and resources specific to students and teens! And videos and campaign leaflets to
help you educate others.
Get involved in our campaigns to make changes for the animals.
Make a difference