Vegan Starter Guide - TryVeg
Taken at Woodstock Farm Sanctuary by Sylvia ElzafonCongratulations!You’ve just taken an important step towards enjoyinga happier, healthier life. In many ways, vegan eating is aboutbeing lighter:nnnVegans typically have a lower risk of obesity-relatedillnesses, including heart disease and diabetes.Vegans leave a lighter footprint on the earth,since the meat industry is a leading cause ofenvironmental degradation and climate change.Vegans also tend to have a lighter consciencebecause a diet focused on plants means lessviolence toward the animals with whom we sharethis planet.Your interest in a lighter, plant-strong (vegan) dietputs you in good company. Tens of millions of Americans—including Beyoncé, Miley Cyrus, Senator Cory Booker, andothers —are embracing meat-free eating and extolling thebenefits of leaving animals off our plates.Now with this Guide, you have the tools you need tojoin them in standing up for your health, animals, and theplanet—every time you sit down to eat. As you’ll discover inthe pages to come, choosing compassionate foods has neverbeen easier or more delicious.So, as you start enjoying a lighter way of life, giveyourself a pat on the back—you deserve it. You’re helping tocreate a kinder, healthier, and more sustainable world.Best,Erica MeierExecutive DirectorP.S. Start harvesting the power of plants today: TryVeg.comConnect with Compassion!Questions? Contact us at info@cok.net. We’re here to help!/CompassionOverKilling@TryVeg@Compassion Over KillingBox 9773 Washington, DC 20016 www.cok.net info@cok.net 301-891-2458 F: 301-891-6815COK.net
Veg Eating is On the Rise600% increase in the number ofpeople who identify as “vegan.”Source: ReportBuyer, June 20178MApproximately 8 millionAmericans are vegetarian.Source: Vegetarian Resource Group, 2015About 10% of Americans arevegetarian about half the time.Source: Vegetarian Resource Group, 201536%10%Americans drink about36% less milk a day todaythan they did in 1970.Source: USDA, Economic Research ReportNumber 149, May 2013Sales of meat alternativesjumped 8% since 2010( 553 million in sales).Source: Mintel, June 201318%8%18% of Americansparticipate inMeatless Mondays.Source: MeatlessMonday.comCities around the country—including Washington, DC,San Francisco, CA, Boone, NC, Philadelphia, PA, andmany more—have signed resolutions encouraging residents to go meatless on Mondays.“Raising [animals for] meat takes a great deal of landand water and has a substantial environmental impact.Put simply, there’s no way to produce enough meat for9 billion people.”Bill Gates on why he’s investing in companiescreating alternatives to meat and eggs, likeBeyond Meat.VEGAN STARTER GUIDE 1
Veg Eating for Your HealthEating a diet loaded with vegetables,fruits, grains, and beans is one of themost effective ways to improve ourhealth. The Academy of Nutrition andDietetics, American HeartAssociation, and the United StatesDepartment of Agriculture (USDA)all confirm the health benefits of avegan diet.According to the USDA, vegetariandiets are associated with “lower levelsof obesity, a reduced risk ofcardiovascular disease, and lowertotal mortality.”Our “My Veg Plate,” (right), shows how tocreate balanced vegan meals packed withnutrients—in addition to all-natural taste.Vegan AthletesVegan athletes excel in many sports. World track and field starCarl Lewis, winner of nine Olympic gold medals (1984), said, “Ihad my best year as an athlete ever” after adopting a vegan diet.Many professional athletes have switched to plant-based eating to improve their performance—including tennis superstarVenus Williams, triathletes Brendan Brazier and Rich Roll,hockey player Georges Laraque, martial arts champion Timothy Bradley, ultra-runner Scott Jurek, NFL superstar ArianFoster, and baseball player Prince Fielder.Can athletes power up on a diet of plants? Competitive sportsstars are showing that the answer is a resounding “Yes!”VEGAN BODYBUILDER:TORRE WASHINGTON2 VEGAN STARTER GUIDEVegan since 1998 and 100% supplement free, Torre is anall-natural bodybuilder with pro cards in four distinct bodybodybuilding organizations. 0% meat. 100% muscle.
Power of PlantsStudies show that people following plant-based dietstend to have the following improved health outcomesrelative to non-vegans:n Lower levels of obesityn Reduced risk of heart diseasen Lower blood pressureCalciumYou can get all the calcium your body needs from anumber of plant-based sources, including tofu, beans,collard greens, and fortified orange juice and nondairy milks.IronYou can get all the iron your body needs from legumes,grains, nuts, tofu, tempeh and countless vegetables.ProteinYou can easily meet your body’s protein needs byeating meat-free. Protein-rich plant foods includebeans, lentils, tofu, nuts, some whole grains, and more.Vitamin B12Vitamin B12 is essential for healthy nervous-systemfunctioning. Plant-based sources include fortifiedproducts, such as dairy-free milk, nutritional yeast,and cereals. You can also take a B12 supplement or amultivitamin that contains B12.Dietary cholesterol—a majorcontributor to heart disease, the#1 killer of Americans—comesonly from animal products.Check out the following veg-focused websites for more information:n NutritionFacts.org n PCRM.org n VeganHealth.orgIf you have any concerns about whether the foods you are eatingconstitute a well-balanced vegan diet, consult your physician orhealth-care provider.VEGAN STARTER GUIDE 3
Veg Living for the AnimalsLike the dogs and cats in our homes, farmedanimals are intelligent social beings with uniquepersonalities who feel joy, sorrow, and pain. Yet, tomost people’s surprise, they are not protected fromcruel and inhumane treatment. The overwhelmingmajority of the meat, milk, and eggs in the US comefrom large-scale industrial facilities called“factory farms” where standard practices causeimmense suffering kept hidden behind closed doors,away from public view.While these pages don’t describe issuesfacing all animals raised for human consumption,pigs, chickens, cows, and fish are the most commonanimals to end up on people’s plates.Here’s a quick look at how they live in theindustrial farming system.Cows are emotional animals who form strong familybonds and even have best friends. Like pigs and chickens,cows are denied the ability to eat and live as they wouldoutside of the industrial farming complex.Dairy cows are subjected to an endless cycle ofartificial impregnation and birth. Since 1970, the amount ofmilk produced per cow has almost doubled as a result of theway they have been bred and raised. In many cases, dairycows suffer from pain and disease as a result of their breedingand confinement.Cattle are routinely subjected to amputations andother painful procedures, including branding and removalof their testicles without anesthesia. For the final three to sixmonths of their lives, they live in crowded, barren,manure-filled feedlots. There, they put on an average of 2.5to 4 pounds per day on an unnatural diet of grain.4 VEGAN STARTER GUIDEAlthough Jazzy was born into the dairy industry, shewas discarded and deemed useless because shecouldn’t become impregnated (in order to producemilk). She was then shipped off to a veal farm where,like other discarded, mostly male, dairy calves, she wasdoomed to be confined in a tiny crate until slaughter.Luckily, a visitor saw Jazzy and could not let her die,rescuing and giving her a loving home for four years.When Jazzy’s rescuer could no longer care for her,Animal Place took her in. Now, she loves spending timewith her best friend, Panda and enjoys ear massages.meetJAZZY
meet WeeWeeThis lucky little pig escaped a terrible fate, likelyfalling from a factory farm transport truck. At just twoweeks old, WeeWee was free but he was wanderingthe streets during Washington, DC’s biggest blizzard of2016: Snowzilla! A compassionate family found him andwelcomed him into their home — and into their hearts.WeeWee now lives at Poplar Spring Animal Sanctuaryin Maryland, where he quickly befriended Scooter,another lucky piglet. After making national headlineswith his snowy escape, WeeWee has become anadorable ambassador for pigs everywhere!PIGS“Pigs in tiny crates suffer beyondanything most of us can easilyimagine. [These] extremelysocial and intelligent animalslose their minds from beingdenied any social orpsychological stimulation at all.” Ryan Gosling, actorPigs are highly social beings and have beenrecognized as the smartest and cleanest of alldomestic animals. Yet, on factory farms, pigs aredenied the chance to engage in most naturalbehaviors. Instead of digging around in the soil,farmed pigs spend their lives grouped in small, overcrowded indoor pens and endure painful mutilations,including having their tails cut off, teeth clipped, andears notched, all without pain relief.Treated as mere piglet-producing machines,the majority of mother pigs spend their livesnearly immobilized inside metal gestation or farrowingcrates barely bigger than their bodies - they can’t eventurn around.VEGAN STARTER GUIDE GUIDE 5
meetJOYCHICKENSMeet Joy. Before she was rescued, Joy spent two years at a massive egg facility inCalifornia. She was debeaked and then spent her days crammed inside a tiny wirecage, barely able to even spread her wings.At less than two years old, Joy was considered “spent” because her egg productionhad declined. She and others were going to be killed to make room for younger hens.Instead, Joy was one of 1,150 lucky hens rescued from the facility. She now lives atWoodstock Farm Animal Sanctuary and, for the first time in her life, gets to feel thesunshine, the fresh air, and the ground beneath her feet.Scientists have discovered that chickens’ cognitionis much more similar to other animals who areconsidered highly intelligent. They have basicarithmetic skills and a sense of time and can evenmake logical inferences and pass information alongfrom one generation to the next.On factory farms, most chickens are denied theability to spread their wings, make a nest, or evenperform their most basic natural behaviors. Chickensraised for meat—called “broilers” by the industry—aretypically raised in overcrowded, manure-filled shedswith tens of thousands of birds under one roof. Thesechickens are bred and raised to grow unnaturally fast;in fact, according to a review in the journal PoultryScience, if you grew at the same rate as a “broiler”chicken, you’d weigh 660 pounds at the age of twomonths. Such accelerated growth often leads to pain,deformity, and early death for these birds.Hens used for their eggs are generally kept in eventighter quarters. After having the tips of their beakssliced off, these birds are typically crammed inside wirecages so small, they can barely move. Since males birdsdon’t lay eggs, they’re killed as soon as they hatch.6 VEGAN STARTER GUIDEFish have long-term memories, form complexsocial relationships, and feel pain. Instead ofswimming freely, more than half of all fish worldwideare now raised on fish farms, collectively known asaquaculture. Like on livestock factory farms, farmedfish are given no chance to engage in most natural behaviors. They often succumb to sickness and disease asa consequence of intensive overcrowding, just as manyfarmed land animals do.Fun Fish Facts:Some on land may feel disconnected from fish, and theplight of those swimming beneath the waves can gounnoticed. But the science is clear: fish are intelligentanimals with complex lives and the ability to feel pain.Here are facts about our finned friends!Fish use tools: Some of these cleverocean-swimmers have been found using rocksto smash open their food.Fish cuddle: Aww! Fish will rub against eachother affectionately.Fish remember: Elephants may never forget,but fish remember too! They retain memoriesfor many months — and some who have beencaught by fishers avoid fishing hooks for aslong as a year.Fish communicate: Fish may not speak ahuman language, but research has discoveredthat fish make sounds to “talk” to each other.FISH
Jessica CarterJessica is Compassion Over Killing’s VeganFood and Lifestyle Coach and a regularfeature on Washington, DC TV where sheshowcases her plant-based, easy-to-make.Cranberry Burst SmoothieThis sweet and tangy smoothie is filled with vitamin C and packed with protein thanks tosmall but mighty hemp seeds.Prep Time: 5 minutes Serves 2Blueberry WafflesBlueberry waffles are a breakfast classic and extremely simple to veganize for your familyand friends to enjoy!Prep Time: 10 minutes Serves 12Ingredients:2 cups Bisquick Original baking mix1 1/2 cups almond milk2 tablespoons vegetable oil1 tbsp Neat Egg mix1 cup freeze dried blueberries1 tsp vanilla extract1/2 tsp ground cinnamonnnnnnnnInstructions:1. Heat Belgian waffle iron; grease if necessary.2. In a large bowl, stir all ingredients except blueberries until blended. Gently fold inblueberries until evenly distributed throughout the batter. Use a 1-cup measuring cup topour batter onto center of hot waffle iron. Bake 3 to 5 minutes or until steaming slowsand waffle is golden brown. Carefully remove waffle.3. Top with fresh blueberries, maple syrup, vegan whipped cream or sliced almonds.Ingredients:n 1/2 cup fresh cranberriesn 1/2 cup fresh or frozen pineapplechunksn 1/2 cup fresh or frozen strawberriesn 1 cup orange juicen 1/4 cup hulled hemp seedsn 1/2 cup vegan yogurtn Water (optional)Instructions:1. Combine all ingredients in a blenderand blend until smooth.2. Gradually add water to the smoothieto adjust the thickness to yourpreferred consistency and Enjoy!For more easy and delicious recipes,visit TryVeg.com.VEGETARIAN AND VEGAN VEGAN STARTER GUIDE GUIDE 7
Deli Melt Sandwiches Serves 4Chickpea “of the Sea” Salad RecipeIngredients:n Sandwich breadn Room-temperature vegan buttern Vegan mozzarella cheesen 1 sliced bell peppern 1 medium sliced onionn Cooking sprayn 1 package of vegan deli slicesn Garlic powdern Italian seasoningIngredients:n 14-oz can of chickpeas, drained and rinsedn 1/2 cup vegan mayon 2 tbsp hummusn 1 tbsp dijon or whole grain mustardn 2 celery ribs, dicedn 1 small red onion dicedn 3 medium carrots, shreddedn Juice of one lemonn 2 tbsp sweet relishn 1/2 tsp sea saltn 1 tsp paprikan 1 tbsp dulse flakesn 2 sliced Persian cucumbersInstructions:1. Heat a heavy skillet to medium-high heat. Butter one side of each slice of bread. Drytoast the unbuttered side, flip until the other side is golden brown. Remove from heat.2. Cut vegan deli slices, and cheeses into strips.3. Spray pan with cooking oil. Sautée peppers and onions until tender. Add deli slices,and spices and continue to sautée.4. Add the strips of cheese to the mixture and top the pan with a lid to use the steamfrom the food to melt the cheese.5. After about five minutes, remove the lid and continue to stir the mixture until thecheese is evenly distributed for another two minutes.6. Top the toasted bread with the sautéed mixture and serve with mustard, pickles,tomatoes, and lettuce.Instructions:1. Place the chickpeas in mixing bowl and mash thoroughly with a fork.2. Add shredded carrots and mix until evenly distributed with chickpeas.3. Add lemon juice, salt, paprika, and dulse flakes and stir throughout mixture.4. Mix in vegan mayo, hummus, mustard, celery, onion, and relish to complete the salad.5. Serve with sliced cucumbers, over toast with lettuce, in a wrap, or with crackers.The Magic of Aquafaba!Did you know aquafaba, the cooking liquid from chickpeas (or the liquid from the cans)can be chilled and whipped to create delicious meringues or replace whipped egg whitesin dessert recipes? Give it a try!8 VEGAN STARTER GUIDE GUIDE
Champion Chili Serves 8Ingredients:n 1 cup dry textured vegetable protein (TVP) or 1 package vegan ground meat (optional)n 1 tablespoon vegetable oiln 1 large onion coarsely choppedn 1 28-ounce can diced tomatoesn 1 small can tomato pasten 1 jalapeno pepper minced (optional)n 3 tablespoons chili powder or more to tasten 2 teaspoons ground cuminn 2 teaspoons garlic powdern 2 teaspoons Italian seasoningn Salt and pepper to tasten 1/2 cup vegetable brothn 2 carrots choppedn 1 bell pepper choppedn 2 15-ounce cans of beans drained and rinsedn 1 cup frozen cornn 1 zucchini choppedInstructions:1. If using TVP, start by heating a few teaspoons of vegetable oil in a large skillet. Add theTVP and toast over medium-high heat, stirring constantly for about 3 minutes. Toastingthe will give the texture a bit more of a bite. Bring 1 cup of water or vegetable broth to aboil and pour over the TVP. Set aside.2. In a large stockpot, heat 1 tablespoon of vegetable oil over medium heat. Add the onionand cook for about 2 minutes. Next add the diced tomatoes, tomato paste, jalapeno (ifusing), chili powder, ground cumin, garlic powder, Italian seasoning, salt, and pepper andallow to cook for about 5 minutes.3. Add the broth, soaked TVP or vegan ground meat (if using), carrots, and bell pepper.Cover and turn down heat. Simmer for 30 minutes.4. Add the beans, corn, and zucchini and simmer uncovered for an additional 30 minutes.5. Adjust seasoning to taste and serve with rice or pasta and top with vegan sour cream.Chewy Chocolate Chip CookiesMakes 25-30 cookiesIngredients:n 1 cup vegan butter, softenedn 1/2 cup white sugarn 1/2 cup brown sugarn 1/4 cup non-dairy milkn 1 teaspoon vanillan 2 1/4 cups flourn 1/2 teaspoon saltn 1 teaspoon baking sodan 12 ounces dairy-free chocolate chipsInstructions:1. Preheat oven to 350 F.2. In a large bowl, mix the vegan butter, white sugar, and brown sugar until light andfluffy. Slowly stir in the non-dairy milk and then add the vanilla to make a creamymixture.3. In a separate bowl, combine the flour, salt, and baking soda. Add this dry mixtureto the liquid mixture and stir well. Fold in the chocolate chips.4. Drop small spoonfuls of the batter onto non-stick cookie sheets and bake for 8-10minutes.Want vegan recipes in your inbox?SUBSCRIBE TO OUR FREE WEEKLY EMAIL!TryVeg.com/MeatOutMondaysVEGAN STARTER GUIDE GUIDE 9
Making the TransitionSome people make the transition to a vegan diet quickly, while others find it easier taking their timeincorporating veg foods into their diets. Whatever your path, you should feel great that every time youchoose plant-based foods, you’re protecting your health, the animals, and the planet.Here are a few tips that will help you on your way:Connect with other vegans. You can meetpeople through Meetup groups, potlucks, book clubs,and online communities or by volunteering with veganand animal protection organizations. We’d sure love tomeet you—write us at outreach@cok.net to learn howto get involved.Keep enjoying all the flavors of your favoritefoods. Virtually all dishes can be made vegan by simplyswapping out animal products for veg-friendly ones.There is a continually growing list of available meatand dairy alternatives, and recipes for making yourown, that make swapping ingredients easier than ever.12 VEGETARIAN10VEGAN STARTERSTARTERGUIDEGUIDEGUIDEExplore new recipes and foods. You might bepleasantly surprised to discover new flavors whenyou go veg. The key is to keep trying new foods—youmight even find a new favorite dish. There arecountless free vegan recipes online, and many more incookbooks. Check out our meal ideas starting on page14 and visit TryVeg.com/Recipes for more.Find local vegan and veg-friendly restaurants.Can’t find a meat-free meal on the menu? Ask for avegan option; chefs are usually happy to accommodate!If possible, call the restaurant in advance to give thechef a heads up.Learn more about vegan eating. The more youknow about how to eat a healthy vegan diet, the easierit gets. See “For Your Health” on page 2 and “FAQs” onpage 13.
Be gentle on yourself. It’s not about perfection. You are making a difference with every meatfree meal you eat. If you’re not sure how to get started, adopting Meatless Mondays is a great wayto join the millions of others who eat meat-free every week.Choosing to leave animals off our plates doesn’t mean missing out on flavor. Rather, it simply meansopting for the cruelty-free versions of your favorite foods. And with so many palate-pleasing plant-basedproducts on the market, transitioning to an animal-friendly and heart-healthy diet is easier than ever!Here are some of our favorites that are widely available in grocery stores, co-ops, and online. CHEESE CONDIMENTS MILK/ICE CREAM .and so many more!New-to-you Foods:Tofu: Made from soybeans, tofu is high in protein andcalcium, and can easily absorb flavors. Try it fried,sautéed, steamed, or in smoothies.Tempeh: Firmer than tofu, tempeh is also made fromsoy. With a nutty mushroom flavor, it can easily takethe place of meat in a recipe.Nutritional Yeast: Known as “nooch” among its fans,nutritional yeast is packed with B-vitamins andessential minerals. This flaky, yellow product can give acheesy flavor and creamy texture to your dish.Seitan: Seitan is made from wheat gluten. Whencooked, it is similar in texture and appearance to meat.Miso: A salty seasoning produced by fermenting rice,barley, or soybeans, miso is a thick paste that can beused in spreads and sauces or diluted in soup.Soy, Almond, Rice, Flax, Hemp Milks: These popularplant-based milks are free of cholesterol and saturatedfats, and provide usable calcium and healthier protein.VEGANVEGETARIANSTARTERSTARTERGUIDE GUIDE 1511
Dining Out and MoreFrom James Beard-nominated restaurants, such as Vedge in Philadelphia, to national chains, likeChipotle and White Castle (see next page), there’s an abundance of meat-free options available inrestaurants across the country —no matter your taste or budget.Dining OutHolidays and GatheringsAs the number of people who choose vegan andvegetarian foods continues to grow, so do the numberof restaurants offering meat-free options! There arehundreds of all-vegan eateries nationwide andcountless more restaurants are featuring meatlessoptions on their menus to meet the growing demand.You may sometimes find yourself at a friend or familymember’s home for a meal that won’t be vegan. Butthis doesn’t mean you have to miss out on the fun! Oneoption is to bring your own delicious vegan dish toshare with the crowd. This can be an especially helpfulstrategy at holidays, such as Thanksgiving. It’s usuallybest to give your host a heads-up that you’ll be eatingmeat-free; when you do, you may find that people areexcited to incorporate some veg-friendly dishes intothe meal for everyone to enjoy.If you’re going to a restaurant that doesn’t appearveg-friendly, call in advance to let them know you’recoming. Many chefs are happy to accommodate if yougive them some time to prepare.12 VEGAN STARTER GUIDE
Chain RestaurantsMany chain restaurants are recognizing the benefitsof offering veggie options. Here are several chainsthat offer options for vegan diners.Is your favorite restaurant listed here?How do vegetarians and vegans get enoughprotein?It’s much easier than you might think! In fact,most Americans consume an overabundanceof protein, mostly from animal-based sources.The good news is that protein is readily foundin a cornucopia of plants, including nuts, beans,seeds, whole grains, and vegetables.Is it more expensive to eat a vegan diet?Vegan foods are not inherently more expensivethan animal products. To keep costs down,minimize the use of processed foods, purchasein-season fruits and vegetables, and buy driedbeans, grains, nuts and seeds in bulk. Pound forpound, plant foods are typically less expensive.Is a vegan diet healthy for kids?According to the Academy of Nutrition andDietetics[SD2] , “well-planned vegetarian andvegan eating patterns are healthy for infants andtoddlers.” Moreover, “well-planned vegetariandiets are appropriate for individuals during allstages of the life cycle, including pregnancy,lactation, infancy, childhood, and adolescence,and for athletes.” Other good resources on thistopic include the Physicians Committee forResponsible Medicine (PCRM.org) and TheVegetarian Resource Group (VRG.org).Google It!So many more options are being added nationwideevery day for vegans. Looking for more? SimplyGoogle “vegan fast food options” or “dining out asa vegan” and browse the hundreds of available tastyoptions from fast food to fast casual to fancy.How do I give up cheese?Studies show that cheese contains chemicals thatare addictive. However, as consumers becomeincreasingly aware of the health benefits ofeliminating dairy as well as the suffering enduredby dairy cows, more and more people arechoosing dairy-free cheese! And with so manydelicious options available, it’s easier than ever.Try varieties by Follow Your Heart, Daiya,Miyoko’s Kitchen, Treeline, and many more.VEGAN STARTER GUIDE 13
Veg Living for the PlanetAnimal agriculture is a leading contributor to climate change, deforestation, and water, airand land pollution. This means that one of the easiest and most powerful things we can do toreduce our environmental footprint is simply to choose more sustainable plant-based foods.Climate ChangePollutionThe science is clear: the Earth’s climate is changing,and it’s got a lot to do with us. In particular, raisingand killing animals for food is a leading contributorto global warming. According to the United NationsFood and Agriculture Organization, animal agriculture produces nearly one-fifth (18%) of all greenhousegas emissions. What’s more, animal agriculture isresponsible for 37% of global methane emissions and65% of nitrous oxide emissions. In terms of globalwarming potential, that’s bad news. Methane has 20times the impact on global warming as CO2, and nitrous oxide has almost 300 times the impact.According to the Pew Charitable Trusts, theamount of manure produced by animals onfactory farms in the United States is three timesgreater than the amount of waste produced byhumans. Moreover, unlike human waste thatgoes through a sewage treatment plant, farmedanimal waste is virtually always untreated. Evenmore concerning, manure from factory farmsdoesn’t just contain waste—it also harborsdangerous pathogens, including Salmonella andE. Coli. Oftentimes it’s laced with antibiotics,which are commonly used in animal feed topromote fast growth.Draining and Depleting the EarthGlobally, agriculture accounts for about 70% of allfreshwater use, most of which is used to produce meat,which requires, on average, much more water thanfruit, vegetable, and grain production. Forinstance, it takes six times the amount of water toproduce a pound of beef than it does to produce apound of rice (1,800 vs 300 gallons). Animalagriculture also requires more land, for feedproduction as well as grazing. All told, the livestocksector takes up almost a third of the ice-free land onthe planet.“Livestock production may have abigger impact on the planet thananything else.” Bryan Walsh“The Triple Whopper EnvironmentalImpact of Global Meat Production,”TIME Magazine (December 2013).VEGAN STARTERGUIDEGUIDE1614 VEGETARIANSTARTERManure is typically stored in either massive“lagoons” or dispersed onto surroundingagricultural fields as fertilizer. These methodsof dealing with animal waste often lead to air,water, and land pollution.
“Our generation must fulfill themost noble of duties by ensuringthe survival of future generationsthrough the most basic of survivalmechanisms - adaptation.” Leilani MünterVegan Racecar DriverVEGAN STARTER GUIDE 15
These FREE resources & more available atCOK.net/market and at TryVeg.com!Visit TryVeg.com for recipes,product recommendations,veg tips and more.Order or download Easy Vegan Recipesand you’ll be whipping up simple, tasty vegmeals in no time!Eating Sustainably:Order or download this go-toguide to eco-friendly eats.Show your love for animals everywhere you gowith these TryVeg and CompassionOver Killing bumper stickers!16 VEGAN STARTER GUIDE
The Power of CompassionSince 1995, COK has served as anunwavering force bringing aboutpositive changes for animals and thanksto our many generous supporters, we’vecome a long way in our short history:starting as an all-volunteer high schoolclub and evolving into a nationalvoice for animals.Connect with us!Questions? Contact us at info@cok.net. We’re here to help!/CompassionOverKilling@TryVeg@Compassion Over KillingCOK.net
EVERY TIME WE SIT DOWN TO EATWE CAN MAKE THE WORLD A BETTER PLACEStart today!Compassion Over Killing (COK) is a nonprofit animal advocacy organization based in Washington, D.C.To learn more about us or to support our work on behalf of animals, visit cok.net or contact us at info@cok.net.P.O. Box 9773 Washington, DC 20016POSTAGE REQUIRED UNLESS MAILED BY COK0318
Americans are vegetarian. Source: Vegetarian Resource Group, 2015 About 10% of Americans are vegetarian about half the time. Source: Vegetarian Resource Group, 2015 8% 10% VEGAN STARTER GUIDE 1 Taken at Woodstock Farm Sanctuary by Sylvia Elzafon. Eating a diet loaded
try out brand new vegan recipes from some categories. Try something new, take a picture, and tag us on social media! We're really looking forward to seeing what you create. There are 7 sections to this challenge: - Vegan Wraps - Vegan Pasta - Vegan Pizza - Vegan Desserts - Vegan Soups - Vegan International Foods - Vegan Sides
Vegan Street Fair is a free entry annual all ages vegan food celebration where vegan and vegan-friendly restaurants and vendors come together to serve you bite-size portions of vegan eats and sell you vegan wares all in one place. Attendees can nosh on as many small portions ( 4 or less) as they wish without getting .
federally funded vegan nutrition program. Contributors Demetrius Bagley Demetrius Bagley is an award-winning producer of the Vegucated documentary and of the Vegan Mashup cooking show. A 20 year vegan, he's a contributor to Letters to a New Vegan and currently works with the Vegan Travel Club. Jenné Claiborne
“The vegan revolution is upon us! Vegan for Life is an essential handbook for understanding all of the ins and outs of this increasingly popular lifestyle choice.” —Mark Reinfeld, coauthor of The 30-Minute Vegan, The 30-Minute Vegan’s Taste of the East, The Idiot’s Guide to Eating Raw, and Vegan Fusion World Cuisine
While Vegan foods increase nutrition is some ways, it is easy to be an unhealthy vegan. Paleo Vegan focuses on the quality of food being consumed, for both humans and animals. While Vegan foods focus on some toxins, grains and sugars can be problematic. Paleo Vegan is a great way to become healthy using sustainable and scientific methods.
15 - Dr. William Lambe - father of vegan nutrition, and his vegan biographer 17 - Dr. Lambe's Rural Roots - his childhood and retirement in Herefordshire. 19 - John Frank Newton - and the 'vegan' commune of 1813 21 - Shelley - the first celebrity vegan 23 - Lewis Gompertz - Jewish 'vegan' and co-founder of the RSPCA in 1824
participants, those that went vegan in 2013 or earlier and those that went vegan in 2014 or later. By doing this, I argue that most recent vegans who have no prior social ties to veganism are going vegan because of watching a pro-vegan documentary as their catalytic experience. This study contributes to the social movement and digital media
3 Predicate Logic 4 Theorem Proving, Description Logics and Logic Programming 5 Search Methods 6 CommonKADS 7 Problem Solving Methods 8 Planning 9 Agents 10 Rule Learning 11 Inductive Logic Programming 12 Formal Concept Analysis 13 Neural Networks 14 Semantic Web and Exam Preparation . www.sti-innsbruck.at Agenda Motivation Technical Solution – Introduction to Theorem Proving .
