How It All Vegan!: Irresistible Recipes for an Animal-Free Diet (4 page)

Luckily, I have Sarah. We were sharing a house with some other people during the period when we both decided, at around the same time, to take the plunge into veganism. We were able to adhere to one another’s concerns about our lifestyle changes. This made my transition a lot smoother. Through her wisdom and strength, I was able to keep true to my beliefs no matter how hard it seemed.

Now, I believe my decision to go vegan is one of the best decisions I’ve ever made. I also believe that in order for this planet to survive, we need to take a good look at what we eat and how we act – not only what we put into our mouths, but also what we put on our bodies, what we clean our houses with, and how we live our lives. Most humans selfishly think that we are detached from the rest of the species on Earth. But in truth, we are all part of an integrated whole: humans, animals, plants, all things living. Our actions, no matter how small or large, can have a tremendous impact on the well-being of humans, animals, and eco-systems. It’s your choice if you want your life to have a positive or negative effect on the world.

There was a time when we were able to harvest vegetables from our gardens, eat our own chickens’ eggs, drink our own cows’ milk, and from these sources nourish our bodies. It was also possible to sustain ourselves by saving and using the seeds that our gardens offered. The sacred act of eating – to maintain our bodies’ physical, mental, and spiritual well-being – should be so simple. Instead it has evolved into an exploitative act where factory farming, genetic engineering, and the increasing use of pesticides are now the norm. It is a fact that one of the secrets to our health and happiness is right in front of us on a daily basis: food. It’s the fuel that our bodies assimilate and turn into energy. If you are eating food that is unhealthy, you yourself will feel unhealthy. It’s that simple.

It saddens me that we live in a culture that obsesses over fat. Food is reduced to how many calories and grams of fat it contains. Healthy lifestyles should begin by making conscious decisions about the food we eat and things we do to make it a better world. But don’t let me tell you what to do. Get out and read books and magazines and websites to get the facts. Then cultivate your own ideas and philosophies of how to live life. For me, becoming a vegan was not only a decision to make me feel more healthy and alive, but also to save our planet and all who inhabit it.

—Tanya

VEGANISM 101

So you’ve finally decided to take the plunge to go vegan! At first it may seem overwhelming, maybe even frightening. We are here to make your transition a little easier.

A “true vegan” is someone who does not consume or use any animal products. True veganism can be impractical in today’s world. Just remember, the goal of the vegan is to get as close to the ideal as possible. This doesn’t mean you can cheat and have a fried egg sandwich or a sausage pizza whenever you feel the need to have a “vegan time-out.” This means that you must strive each day to remain “true” to your beliefs.

We’re not here to judge one another, or monitor others’ habits; we’re just trying to be the best vegans we can be. As the saying goes, “One vegan day at a time.”

We will start off with the most basic facet of veganism:

Food

Food is not just fuel for our bodies. Becoming vegan can open the door to a wonderful culinary journey. Being a lazy vegetarian is easy – just omit the meat, and you’re there. Becoming vegan takes a bit more time and energy and a lot more imagination. The first step is always the hardest, but the results are worth it.

1. Dairy
Delete, omit, nix it from your diet. It is not necessary. After all, cow’s milk is for baby cows! Experiment. Go to your local health food store and peruse the shelves. There are dozens of dairy substitutes available (soy, rice, barley, etc.). You could also try making some yourself (
see the chapter on Milks and Beverages
). In the beginning, try spending about a week or so completely dairy-free. Don’t cheat by putting cream in your coffee or butter on your toast. After a few days you’ll find your sense of taste begins to change. You can slowly introduce your body to one dairy substitute, and then, slowly, to others. By then your tastebuds won’t be expecting something that tastes like milk. Alas, omitting dairy also includes removing cheese from your palate. Cheese is a hard one to leave behind, but your colon will thank you.

2. Eggs
Once you’ve deleted all dairy from your diet, it’s time to eliminate the eggs. You probably never really liked the slimy things anyway. And what is that weird, cloudy, chewy stuff all about? There are many substitutions (
EGGS
), one of the best being tofu. Try it scrambled with veggies, spices, or anything else you can think of. (You’ll find plenty of tofu ideas beginning on
VEGETABLE TOFU SCRAMBLER
.)

3. Meat
It goes without saying that you won’t be eating anything that used to be an animal, and that includes fish! They have hearts, eyes, and a brain. They count, too!

Know What You’re Eating

Food labelling can be tricky, and you should get into the habit of checking the ingredients of all prepared foods before you include them in your shopping basket.
APPENDIX
for a list of ingredients that you should avoid if you want to stay strictly vegan. And remember, buying food can be fun. We’re all trying to fit thirty hours into a twenty-four-hour day, and while shopping can be a challenge, it doesn’t have to be a chore.

Go Organic

Organic. What does this word mean to you? Overpriced fruits and vegetables? Incredible tasting food? Not sure? Organic foods are rapidly making their way into the mainstream. These foods offer you the healthiest choice possible while at the same time protecting our environment and the health of our planet. The word “organic” is used to describe food whose growth has not been assisted by the use of chemicals. Most commercial crops are sprayed with a wide array of herbicides, pesticides, fungicides, and rodent killers, with over seventy of these being known carcinogens. After spraying, they remain on or in the food and can present long-term health risks.

Organic farmers work to produce crops without harming the consumer, farm workers, soil, water, wildlife, or the environment. Organic farming methods were the norm prior to the 1940s. Since then, with the arrival of chemical agriculture, there has been a dramatic increase in environmental damage, such as water contamination and topsoil erosion. There has also been an increase in illnesses and cancers in humans. Although organic foods cost a little more than conventional food, the taste alone should convince you to switch. You are worth it! What you consume is the fuel that runs your body. Eating hollow, tasteless foods that have been blanketed by chemicals and injected with dyes can do nothing but lessen the enjoyment and nutritional value of your food.

Organic farming is a growing but relatively small industry that cannot survive without our support. Its practices are often labour intensive and most of the farmers’ crops don’t even make it to neighbourhood organic markets due to the condition of the produce. Without the help of pesticides and herbicides, it is difficult to obtain what most North Americans consider to be “perfect” looking vegetables.

5 reasons to go organic:

1. Organic foods taste better, and may be more nutritious.

2. Organic foods are safer for consumers and farmers.

3. Organic farming protects the environment.

4. Purchasing organic food can help support local farmers.

5. Organic farming works with natural systems rather than seeking to dominate them.

Organic food offers you the healthiest choice possible and protects our environment and the health of our planet. Support local organic farmers and suppliers, or plant your own garden.

Eating Out

Eating out is always difficult for vegans. There is nothing worse than staring into the face of a server who has no clue what vegan means, and having to order just a salad when you had your heart set on a more substantial meal. Choose your resturants wisely. Phone ahead and ask if they can accommodate you. That way, you’ll narrow down your options and you won’t have to leave starving and grumpy. Carry a card with a list of the foods you won’t eat. I find that a brief explanation to your server of what you can’t eat helps them to understand your needs so they can point out what you can eat on the menu. Make sure to thank them for providing special service. A nice big tip is a good way to say thank you.

If we’re traveling and don’t know the town well, the first thing we do is look on
HappyCow.net
or
VegDining.com
to find out where we can eat. If we can’t find a place online then we stick to ethnic foods. Asian, Middle Eastern, and Mexican foods can usually accommodate a hungry vegan. Having said all of this, most of the vegans we know prefer to eat at home. You know what you’re eating and there is no chance of a mistake.

If Mum Gets Worried

If your family gets worried that you’re not getting enough nutrients by becoming vegan, tell them not to sweat it. If you’re eating a well-balanced, well-planned meal, you’re probably getting all the things you need to stay healthy and happy. If you’re concerned about your diet, please consult a registered nutritionist or registered dietician who is well versed in veganism. They can help to guide you in your food planning. But remember, finding a nutritionist, much like a doctor or any other service, is like finding a pair of shoes. You have to try a few on before you find the one you like.

Thanks to jae steele,
domesticaffair.blogspot.com
, for her sage advice in this section

Protein:
It has been suggested that we need about 50 to 60 grams of protein a day depending on your activity level. To make a complete protein, combine beans with any grain (rice, quinoa, millet, etc). Combine any grain (rice, quinoa, millet, etc) with beans, nuts, or seeds. Also, soybean products are complete proteins. Consult a nutritionist if you have any concerns about your protein intake.

Calcium:
Calcium is found in green, leafy vegetables. Other food sources include almonds, asparagus, blackstrap molasses, bok choy, brewer’s yeast, broccoli, cabbage, carob, collards, dandelion greens, dulse, figs, kale, kelp, mustard greens, spinach, and watercress. Herbs and spices that contain calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, fennel seed, flaxseed, kelp, nettle, paprika, parsley, peppermint, plantain, and many more. Consult a nutritionist if you have any concerns about your calcium intake.

Iron:
Iron is found in green leafy vegetables, whole grains, almonds, avocados, beets, blackstrap molasses, brewer’s yeast, dates, dulse, kelp, kidney and lima beans, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress. Herbs that contain iron include alfalfa, catnip, cayenne, chamomile, chickweed, dandelion, fennel seed, kelp, lemongrass, paprika, parsley, peppermint, plantain and many more. Consult a nutritionist if you have any concerns about your iron intake.

B12:
A B12 supplement is often recommended, but you can find B12 in foods such as brewer’s yeast, sea vegetables (dulse, kelp, and nori), as well as in enriched food products. Consult a nutritionist if you have any concerns about your B12 intake.

You Are What You Wear

Veganism encompasses so much more than food, and now that you have mastered the basics of eating, it is time to update your wardrobe. There are many stores and companies who sell vegan clothing. Support and reward local stores who carry vegan clothing.

Thinking about your clothing means every article: shoes, belts, jackets, sweaters. There is nothing worse than expressing your vegan beliefs to someone who then points out your dead cow shoes. Leather is everywhere: the label on your jeans, the collar on your jacket, the watchstrap on your wrist. And don’t forget about wool and silk; they’re animal products, too. If you choose to remove all animal products from your wardrobe, please donate them to a thrift store or shelter. Remember: reduce, reuse, and recycle. This is where personal choice comes into play.

The Vegan Police

Becoming vegan doesn’t mean you are suddenly the vegan police, so don’t judge others or try to catch them doing something un-vegan. Pay attention to your own life. What kind of vegan do you want to be? Will you subscribe only to the belief that our animal friends shouldn’t be eaten? Will you remove all things from your life that contain animal products? Will you reduce, reuse, and recycle everything you can so that this planet is a clean, healthy place for animals and people? We both wear leather shoes. That’s because we’re not just pro-animal, we’re also pro-Earth. It’s our belief that nothing should be wasted. We will never buy new leather products again, but will continue to use the ones we bought before we went vegan. Sarah has had the same leather belt for over eight years, and it will probably last another eight. She wants to use up her possessions rather than litter the garbage dump with discarded leather so that she can buy an animal-friendly replacement. When the time comes for a new belt, she’ll opt for the vegan one. That’s our personal choice. Our decision to make. What’s yours?

Home Is Where the Heart Is

Don’t forget about your house. Look around. Is your furniture made from leather? Will you find wool blankets and feather pillows on the bed, animal-tested cleaners and chemicals under the sink? What about your toothpaste, your beauty products? How far are you willing to go? You can follow a few simple steps that just require a little time. Read your labels and support animal-friendly products, companies, and stores. Veganism is an easy choice; everything about it suggests a positive and productive lifestyle.

Educate Yourself

Read a book, talk to people, figure out what you belive. Your local library and the Internet both have a huge source of vegan information that you may or may not agree with. Read it all and decide for yourself.

Ideas to Bring Food, Family, Friends, and Fun Together!

• Host a vegan potluck in which everyone picks a recipe and brings it to the party. Make sure everyone doesn’t pick salad!