magine a world… where the land is fertile, the water is clean, the air

is fresh and all are fed. In this world, nature is treated as a community,

not as a commodity and the food is healthy for us as well as for the

environment. EarthSave is committed to helping create this world.

EarthSave is a 501 (c) 3 nonprofit organization supported by memberships, donations and grants. Founded in 1988 in response to the enthusiasm for ahealthy, ecologically friendly eating choices generated by John Robbins’ landmark book Diet For A New America, EarthSave’s mission is to promote foodchoices that are healthy for people and the planet. To that end, we produce a wide variety of educational materials and programs, including a quarterlynewsletter, a series of educational brochures, “The VEGPLEDGE!TM” and this Healthy Beginnings Care Package.

For more information on EarthSave, please call 1-800-362-3648 or email us at info@earthsave.org.

You can also visit us on the web at www.earthsave.org.

1st edition COPYRIGHT 2000 by EarthSave International. 1st edition contributors: John D. Borders; Patty Carney, RD; Brenda Kali; Brenda Davis, RD, Chris Saporita2nd edition COPYRIGHT 2008 by EarthSave International. 2nd edition contributors: Mark Rifkin, MS, RD, LDN (updates), David Travers (left top cover photo)

PRINTED ON RECYCLED PAPER USING SOY-BASED INKS

I

hether you are planning to reduce your meat and dairy intake, or

whether you’re ready to eat a vegetarian or even a vegan diet (free of all

animal products), you’re about to embark on the greatest, healthiest, and

most fulfilling journey of your life. Chances are you have read about some of

the incredible benefits of shifting toward a plant-based diet. Scientific evidence

shows that balanced vegetarian and near-vegetarian diets are protective of your

health as well as the health of our planet. And if that weren’t enough, these diets

also greatly reduce animal suffering.

TABLE OF CONTENTSEnvironment........................................................................ 4

Compassion ....................................................................... 5

Health ................................................................................. 6

Diet-Related Diseases .................................................. 6

Nutrition............................................................................... 8

Meeting Nutritional Needs.......................................... 8

Protein........................................................................... 8

Iron................................................................................ 9

Calcium......................................................................... 9

Fats................................................................................ 9

Vitamins.......................................................................10

The Bottom Line .........................................................10

Shopping............................................................................11

Shopping List–Stocking your pantry.........................11

Where to Shop............................................................14

The Pyramid .......................................................................15

Following the Plant-Based Food Guide Pyramid .....15

Transition ............................................................................17

The Practical Side to Your New Way of Eating.........17

Making the Transition Step-by-Healthy-Step ............18

Planning, Cooking and Preparing..............................19

Eating Out ...................................................................19

Vegetarian Diplomacy and Where to Find Support . 20

Recipes ............................................................................. 21

Recommended Readings ................................................ 25

Glossary............................................................................. 25

Works Cited...................................................................... 26

What is EarthSave?........................................................... 27

EarthSave Membership Form.......................................... 27

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“And God said,‘Behold. I have givenyou every herb bearingseed which is upon theface of the earth, andevery tree, in which isthe fruit of a treeyielding seed; to you itshall be for food.’ ”– Genesis 1:29

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Eating less meat may be your singlemost important environmentalchoice, even more than your transportation.1 Raising animals for food consumes vast quantities ofnatural resources (water, farm cropsand fossil fuels), is a primary cause of water and air pollution, and is possibly the largest cause of biodiversityand habitat loss.1

But we all have to eat, right?Meat’s inefficiency is exposed whencompared to the production of fruits,vegetables, grains and legumes.Compared to pasta, red meat uses 20times the land, and causes three toseven times the air and water pollution, five times the water use,and three times the greenhouse gasemissions.2 Compared to soy protein,meat uses 5-26 times as much land,water, and fossil fuel.3 Livestock thusis the single largest cause of globalwarming

1, and one respected group

declares meat and livestock feed to bepetroleum by-products.4 Producing 1one pound of edible animal productrequires 2-50 pounds of feed grainand pasture grasses.5 And raising cattle and their feed is the primaryfactor behind deforestation, both inthe US and in the tropical regions.1

WATER USEAnimal agriculture is by far the

single largest user of water in the US,with some data reporting up to12,000 gallons or more per pound ofbeef.5 Even the cattlemen admit thateach pound of beef represents 435gallons.6 Even using the industry figure, over 200,000 gallons of wateris consumed by the average beef cow,

enough to float a small naval sub-marine! In contrast, producing thesame amount of grain protein wouldrequire 1% of the water used for beef .5

WASTELivestock produces 130 times asmuch waste as people do,7 or 220 billion gallons annually 8—virtually all of it unregulated. Unfortunately, thatwaste doesn’t just disappear. Wastelagoons, each of which can hold upto 45 million gallons of a putrid,pathogenic “fecal soup”, routinelybreak or overflow8, contaminating the landscape for miles around withbacteria and putrid odors for weeks.

Imagine living near one of theselagoons during a hurricane! Livestockwaste is also responsible for out-breaks of foodborne illnesses,including the spinach contaminationincident of late 2006. Almost 80% ofall U.S. farms drain into one singlebody of water—the MississippiRiver, pushing a huge load ofnutrients downriver, creating a massive “dead zone” in the Gulf ofMexico devoid of oxygen.9

What about seafood? While ourancestors used poles and small nets,today, the fishing industry uses 80-mile long lines with thousands ofhooks, or they use huge gillnets.These gillnets drown everything intheir way—including birds seals anddolphins. Thus, about a quarter ofthe catch is non-target species(bycatch), meaning it’s thrown away,left to rot, or ground into meal andfertilizer.10,11 The weighted gillnetsalso destroy the ocean floor, wreakinghavoc on our ecosystems. No wonder

that 100 species of fish have beendriven to full or near extinction,12 and3/4 of wild-caught species are fullyfished or overfished.13 And fish“farms” have their own environmentalproblems, including heavy antibioticuse, damage to wild fish populations,large amounts of fecal waste alongsensitive coastlines3 and depletion of smaller “feed fish” populations.Clearly, the high animal-protein dietis not environmentally sustainable,especially given starving populations.

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Your decision to reduce your meat,dairy and egg consumption has agreat impact on reducing the sufferingof the 10 billion animals killed eachyear (90% chickens). Because theaverage American will eat 1100 animalsin his or her lifetime14, each of us literally has life-or-death power overhundreds of animals. Gone are thedays when animals raised for humanconsumption were allowed to livenaturally and breed naturally on thefamily farm. Gone also are the daysof treating those animals with somebasic level of human decency.

The vast majority of animalseaten in the United States are raisedin huge factory farms—yes, the sameones noted earlier for their horribleenvironmental impact. These factoryfarms are designed for maximizingmeat, dairy and egg production andminimizing cost. To that end, mostanimals are overcrowded, denied theopportunity to move around, andgiven as little care as possible.

Chickens, pigs, turkeys and cowsare given loads of antibiotics to keepthem alive under these conditions,and growth hormones to fatten themup and shorten the time from birthto slaughter. While anti-cruelty lawsprohibit cramming dogs and cats intocrates, dragging them in chains, andtransporting them in freezing tem-peratures, most state cruelty lawsspecifically exempt “customary agricultural practices”. Somehow wehave been conditioned, culturally, todistinguish between companion ani-mals and animals designated forhuman consumption. But certainlythese “food animals” feel the same

pain and fear as do our dogs and cats.In the name of “efficiency,” factoryfarm animals are typically taken fromtheir mothers at very early ages,forced to grow (or produce eggs ormilk) at unnatural rates and times,denied sunlight and fresh air, andkept in the dark virtually their entirelives. Even their breeding is artificiallymanipulated in every way imaginable—

to suit the “producer.”Finally, they are slaughtered by

means that are far from humane.Indeed, many animals are hungupside down, boiled and slaughteredwhile fully conscious. If you careabout animals—and, after all, whodoesn’t?—the best way you can preventcruelty is to reduce or eliminate theanimal products in your diet.

OOK, so a vegetarian diet is environ-mentally sustainable and compas-sionate, but is it truly safe andhealthy? You can bet your life on it!In its position paper on vegetariandiets, the American DieteticAssociation (ADA) writes that“appropriately planned vegetariandiets are healthful, are nutritionallyadequate, and provide health benefitsin the prevention and treatment ofcertain diseases.”15 In 1988, theSurgeon General reported thatapproximately 68% of all deaths inthe U.S. were caused by diet-relateddiseases16 and the problem today is asbad as ever. And scientific data showsthat a vegetarian diet can reduce yourrisk of developing or dying from diabetes, obesity, hypertension, heartdisease, and some types of cancer.15

Compared to meat-centered diets,balanced plant-based diets tend to…•contain less overall fat, especiallysaturated fat

•be lower in cholesterol, or even cholesterol-free if no animal products are consumed

•include an abundance of vitaminsand minerals, including antioxidants(such as vitamins C and E,carotenoids—or plant vitamin A—and selenium), which can help prevent or fight cancer by attacking“free radicals”

•contain more phytochemicals—orplant chemicals which are believedto help prevent and fight disease

•include more dietary fiber, which isprotective against many diseases,including coronary artery disease,cancer and diabetes

•include more plant proteins, which

have many advantages over animalproteins, such as lowering bloodcholesterol levels and protecting kidney function15.

DIET-RELATED DISEASESCoronary Artery Disease (CAD)Research has shown that the typicalAmerican diet high in animal foodsand processed foods, total fat,saturated fats and trans fats, usuallycauses an increase in blood cholesterol(especially the unhealthy LDL

cholesterol), and contributes toplaque buildup in the arteries (atherosclerosis) or coronary arterydisease (CAD). The typicalAmerican diet is also high in simplesugars and refined carbohydrates,which can increase triglycerides(blood fats also associated withCAD). And because we generallyconsume so few colorful fruits andvegetables, we don’t get enough oftheir healthy fiber, anti-oxidants andplant chemicals; this poor intake

6

HEALTH Continuedfurther increases the risk of CAD. Ahealthy plant-based diet, on the otherhand, can help protect you againstcoronary artery disease. Plant-baseddiets are lower in total fat, saturatedfat and cholesterol than the typicalmeat-based diet. Plus, they are higher

in fiber, antioxidants and plant chemicals. Plant-based diets havealso been shown repeatedly to helpmaintain healthy blood pressure.Furthermore, while the saturated fatsin animal foods are damaging, manyplant oil monounsaturated fats(found in olive and canola oils, nutsand seeds and avocados) and omega-3 oils (in flax and hemp)—have beenfound to be helpful in improvingcholesterol and triglyceride levels,and thus are protective against CAD.And the soluble fiber found in plantfoods (such as oats, barley andbeans) also helps lower cholesterol,further reducing the risk of heart dis-ease. Plus, omega-3 fats can lowerblood pressure, reduce arterialinflammation (which is related toheart attacks and strokes), reduceplatelet aggregation (or “stickiness” ofblood cells) and prevent cardiacarrhythmia and sudden death. Soyprotein in particular is noted for itsability to lower total and LDL cho-lesterol, and thus reduce the risk ofCAD. Phytochemicals—or plant

chemicals—are found in all types ofplant foods. Some that have receivedrecent attention for their role in protecting against heart disease arephytoestrogens (soy), organosulfurcompounds (garlic and onions),flavonoids (berries, grape juice, red wine,green vegetables, tea and many herbs),and plant sterols (many plant foods).

DiabetesDiets high in fat and total caloriesand low in fiber, fruits and vegeta-bles, can lead to obesity and Type 2diabetes, which typically develops inadulthood. This type of diabetes hasbeen shown to respond very well toimproved eating habits and physicalactivity. In fact, research has shownthat a low-fat, high fiber, plant-baseddiet combined with regular exercisehelps restore healthy blood sugar levels and could reduce and eveneliminate the need for diabetes drugsor insulin. Not having excessiveamounts of body fat can enhanceinsulin production and make thecells more sensitive to insulin. Andfiber helps to slow the body’s metab-olism of sugar, helps control bloodsugar. That’s why it is important forpeople with diabetes to consumewhole grains instead of refined grainslike white pasta, white rice and whitebread. Plus, colorful fruits and veg-etables help restore heart health (asmentioned above), which is a com-mon problem in diabetes. In addition,plant-based diets can prevent ordelay many of the complications ofdiabetes. For example, while animalproteins increase the kidneys’ work-load and increase blood pressure,plant proteins decrease this workloadand helps maintain healthy bloodpressure. This one-two punch canhelp reduce the risk of kidney disease—one of the leading causes of deathamong diabetics. Additionally, soy,legumes and omega-3 fats can alsohelp with diabetes by reducing risk ofCAD, as discussed above.

CancerOne in four individuals in NorthAmerica will likely die of cancer. It isestimated that as much as 30-40% of cancers are diet-related.17 The cancers that are most often associatedwith diet are cancer of the mouth,throat, esophagus, stomach, colon,rectum, liver, pancreas, lung, breast,uterus and prostate. Vegetarians tend to experience a lower rate ofdeveloping or dying from all forms of cancer than do nonvegetarians,although other lifestyle factors play arole too. Why do plant foods tend tobe more protective against cancerthan animal foods? Plant foods…•unlike animal foods, contain fiber(probably helpful to prevent coloncancer)

•often contain carotenoids—or plantvitamin A—found in dark green,orange and deep yellow vegetables(may be helpful against cancers oflung, skin and esophagus)

•are usually lower in overall calories(can protect against obesity, whichmay increase risk of cancers ofbreast, prostate, colon, rectum andfemale organs)

•often contain Vitamin C—anantioxidant (believed to lower incidence of stomach, esophagusand mouth cancers)

•are usually low in fat (helpfulagainst colon, breast and prostatecancers in particular)

•often contain Vitamin E, folic acid,selenium and many minerals(believed to be helpful in preventingcertain types of cancer)

•unlike meat, won’t undergo carcino-genic chemical changes when grilledor blackened

•contain thousands of phytochemicals—or powerful plant chemicals —thathelp defend against cancer

7

“In my view, no chemical carcinogen isnearly so important incausing human canceras animal protein.”–T. Colin Campbell,

Ph.D. Director, theChina Health Project

MMEETING YOUR NUTRITIONAL NEEDSDuring the first half of the twentiethcentury, poverty and poor food intakefrequently led to nutritional deficiencies.Today, nutritional deficiencies havebeen largely replaced by excessiveconsumption of calories, protein, fat,refined grains, and sugar, which hasled to a number of diseases, as wejust mentioned. Now let’s examinehow you can fulfill your nutrientneeds on a plant-based diet.

ProteinThe most common question you willget from concerned loved ones (andsometimes even doctors!) who knowyou are reducing your meat con-sumption may be: “But where willyou get your protein?” This is an areawhere our knowledge has indeedcome a long way. Protein deficiency,which is rare, is usually caused by anextreme restriction in calories (as instarvation or eating disorders) or a particularly poor diet devoid ofvariety. Keep these facts in mind:•Most people, especially men, indeveloped countries eat too muchprotein. Even athletes can do well ona vegetarian diet.

•High animal protein intake mayincreases excretion of calcium in theurine, which can contribute to calciumloss, which can lead to osteoporosis.The excess protein content can alsocontribute to kidney disease.

•Animal foods are often high in saturated fat, which raises bloodcholesterol levels and can contributeto heart disease

•It is not at all necessary to “combine”

plant proteins at the same time oreven at the same meal in order toget adequate protein. Eating enoughcalories and a wide variety of foods,including legumes, soyfoods, nuts/seeds and whole grains, will ensureadequate protein intake.

•Soy protein is now recognized as acomplete protein.

•Due to high sodium content andextensive processing, soy-based meatsubstitutes should not be a primaryprotein source. Intake should be

limited to less than one serving perday. Focus on beans, nuts and less-processed soyfoods, such as tofu,tempeh, soymilk and yuba. On theother hand, soy is not the devilsome anti-soy campaigners claim itis. Like many foods, soy can fit wellinto a balanced eating plan, but it isneither a magic bullet, nor the mostunhealthy food imaginable.

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NUTRITION Continued

IronGood plant sources of iron includebeans and legumes, nuts, tofu, wholegrains, dark green vegetables such asspinach and other greens, driedfruits, prune juice, blackstrapmolasses and fortified breads andcereals. Although plant iron is not aswell absorbed as meat iron, plant ironabsorption is greatly increased byvitamin C, which is found in manyfruits and vegetables, such as fruits orjuices, broccoli, tomatoes, green orred peppers, etc. Dairy foods, on theother hand, are low in iron and tendto inhibit its absorption. Thus, it isnot uncommon for people whoreplace meat with dairy products tobecome iron deficient. It is importantto replace iron-rich animal foodswith iron-rich plant foods to main-tain healthy iron levels. The highamount of iron consumed in meat-based diets can actually be a problemfor many people. While iron defi-ciency is a big problem, hereditaryiron overload (hemochromatosis) inmen is much more common thaniron-deficiency anemia. Even peoplewithout this condition typically buildup iron in their bodies as they age.And too much iron can contribute toheart disease and cancer by acting asa pro-oxidant (the opposite of theprotective anti-oxidant).

CalciumDespite their high calcium content,dairy products are not our onlysource, nor are they our best source.As seen above with iron, cows cannot

make calcium and do not drink milk!Of course, they obtain calcium fromplants, and the best sources are darkgreen leafy vegetables such as collardgreens, kale, mustard greens, bokchoy, and broccoli. Other sourcesinclude tofu prepared with calcium,almonds, beans, figs, sesame seeds,and the many non-dairy fortifiedbeverages now available, such as fruitjuice, rice milk, and soy milk (Notethat some dark green vegetables—especially spinach, beet greens andSwiss chard are poor sources becausetheir calcium availability is very low.)Although dairy foods do containnotable amounts of calcium, theyalso usually come with a lot of“baggage”: saturated fat, over threedozen hormones and growth factorsintended for a baby cow 18 (natural, aswell as genetically-engineered) andantibiotics. When you trade a glassof milk for a cup of steamed broccoli,not only do you avoid all that baggage,but you get numerous other benefits:vitamins, fiber, phytochemicals andanti-oxidants. Plus, calcium is onlyone of at least six nutrients that helpmaintain bone density.

FatsSaturated fatsSaturated (more or less solid at roomtemp) fats have been shown to beone of the most significant contributorsto high blood cholesterol levels. Themain sources of saturated fat includeanimal fat, dairy fat, tropical oils, andcocoa butter.

Trans fatsTrans fats are unhealthy fats createdby the process of hydrogenating oil,which makes a liquid vegetable oilmore like a solid animal fat. Becausetrans fats increase LDL (“bad”cholesterol), decrease HDL(“good”cholesterol) and raise tri-glycerides, they are the worst kind offat to consume. Look closely at thelabels of margarine, shortening,peanut butter, burritos and processed

foods such as chips and cookies, andtry to avoid “hydrogenated” or “par-tially hydrogenated” ingredients.

Monounsaturated fatsThese “good” fats are found in oliveoil, canola oil, avocados, olives, andnuts. Research has shown thatreplacing saturated fats withmonounsaturated fats can be effective in lowering LDL (“bad”)cholesterol levels. These fats are alsobelieved to help reduce your risk ofcertain types of cancers.

Polyunsaturated fatsThese fats have received both praiseand criticism for their effects onhealth and disease. They include twopoly-unsaturated fatty acids: linoleicacid (an omega-6 fatty acid) andalpha-linolenic acid (an omega-3 fattyacid), both of which are important,but the typical American dietary pattern provides excessive amounts of omega-6 in relation to omega-3.Current research suggests that essentialfatty acid levels and balance may playa critical role not only in growth anddevelopment, but also in the preven-tion and treatment of chronic diseases,including coronary artery disease,hypertension, type-2 diabetes,arthritis, other immune/inflammatorydisorders, cancer, and psychologicaldisorders such as depression,Alzheimer’s disease, schizophreniaand ADHD. Plant sources of omega-6 polyunsaturated fats include soybean, corn, sunflower and safflower oils. Many Asian restaurant foods are especially 9

“Animal source food is adap-tive when there’s not enoughfood, but in a world withabundant and diverse plantfoods, animal source food isobsolete and only causesproblems.”– William Harris, M.D.

“You have just dined, andhowever scrupulously theslaughterhouse is concealedin the graceful distance ofmiles, there is complicity.” —–Ralph Waldo Emerson in Fate

NUTRITION Continuedhigh in omega-6 oils. Omega-3fatty acids are found in canola oil,flaxseeds and flaxseed oil, walnutsand hempseeds and hempseed oil.Research has shown that omega-3fatty acids aid in preventing throm-bosis and coronary artery disease,and may be helpful in reducinginflammation in arthritis. For thisreason, it is important to insure adequate essential fatty acid intakeand balance by…1. reducing intake of saturated fat

(found mostly in animal foods)and trans fats (found in many processed foods);

2. reducing intake of omega-6-richoils

3. if using oils, select those rich inmonounsaturated fats (olive oiland canola oil); these should berefrigerated after opening;

4. making whole foods (nuts, seeds,avocados) your primary fat sourceinstead of liquid oils; and

5. including a daily source of omega-3s (at a minimum, 1/2 cup of freshwalnuts or 2 tablespoons ofground flaxseeds).

Any source of omega-3 oils shouldbe refrigerated or frozen to preventspoilage.

Vitamin DIn some climates and for someCaucasian people, 15 to 20 minutesof exposure to the sun is ample tomeet daily vitamin D needs; thosepeople with darker skin may need upto three hours per day. However,

supplementation is recommended forthose who live in northern climates,areas of high air pollution, or arehousebound, or those who do notexpose their skin to sunlight on aregular basis. Also, research nowstrongly suggests that intakes greater

than the minimum are beneficial fornumerous reasons. Supplementationoptions include vitamin D-fortifiedmilk alternatives and vitamin D supplements containing a total of1000 IU per day.

Vitamin B-12Vitamin B-12 is produced by bacteria.Neither plants nor animals make thisvitamin. Animal foods are sourcesbecause animals consume the B-12 intheir food and/or absorb it from B-12-producing bacteria in theirintestines. Soil-contaminated plantfoods may contain some B-12, butthis source is neither reliable nor sanitary. Prior reports of B-12 inalgae or fermented foods have provento be incorrect. Therefore, supple-mentation is recommended for allvegetarians (even those eating some

animal foods), but most especiallylong-term vegans. Options includefortified foods or a vitamin B-12 supplement. The most reliable,convenient source is a high-dose(500-2000 mcg) tablet designed foruse under the tongue (sub-lingual),which is needed only 1-3 times perweek, although smaller doses can be taken more often.

ZincMeeting recommended intakes ofzinc appears to be a challenge forvegetarians and nonvegetarians alike.The best sources are pumpkin seeds,navy beans and the small, red adzukibeans; other good sources includewhole grains, tofu, and other nutsand beans. Although these samefoods contain a compound that mayreduce availability of zinc, the zincstatus of most adult vegetariansappears to be adequate. Again,eating a variety of foods is the key.

The Bottom LineAs with any diet, a plant-based or vegetarian diet should be well-planned and balanced. Keepthe intake of low-nutrient-dense foods, such as sweets, fried foods and highly-processed foods,to a minimum. Choose whole or unrefined grains instead of refined products whenever possibleEat a variety of deep-color fruits and vegetables—at least 5-7 one-cup servings per day—including a good source of vitamin C to enhance iron absorption. Meet your protein needs byeating a variety of legumes, nuts and seeds, tofu, meat substitutes and whole grains.And if you choose a vegan diet, use a properly-fortified food source of vitamin B-12,or take a supplement. 10

“I don’t understand why asking people to eat a well-balanced vegetarian diet isconsidered drastic, while it is medically conservative tocut people open and putthem on powerful cholesterollowering drugs for the rest of their lives."

–Dean Ornish, MD

“When your children areadults, and in the prime of their lives, who's going totell them that their cloggedarteries, malignancies, anddegenerating bodies could soeasily have been preventedwith the knowledge you possessed when they wereyoung?”

–Charles Attwood, MD 1932-1998

MMAKING A SHOPPING LISTAND STOCKING YOURPANTRYMaking the transition to better eatingisn’t difficult when you start withvegetarian foods that are already inyour cupboard. Then, you can learnwhere to shop and what products tobuy for good health and great taste.Although some of the items on thelist below may be unfamiliar getexcited and adventurous about all ofthe wonderful new choices available!Vegetarian eating doesn’t limit youroptions; indeed, it will actuallybroaden them. And vegetarian foodcan be just as spicy and flavorful asyou like it. Have you ever had milletwith an African peanut sauce, orcoconut curried vegetables servedover barley? The array of choices maysurprise you. Hold on to your chef ’shat because you’re about to discoverthe best food of (and for) your life!The following are suggested categoriesof foods to include in your pantry.See the recipe section of this starterkit for some ideas of how to usethese foods.

Beans and [dried] peasOtherwise known as legumes, thesefoods are great sources of vitamins,minerals, complex carbohydrates,fiber and protein, while being verylow in fat and sodium. You canchoose dried, canned, or even frozenversions of many legumes, such asgarbanzo (also called “chick peas”),black, pinto, anasazi, navy, kidney,and mung beans and black-eyedpeas.Try green and red lentils, or greenand yellow split peas. Take your pick

of the twenty or so varieties com-monly available. With the exceptionof lentils and split peas, most driedbeans require some preparation time,so you might start with cannedbeans, which are ready to heat andeat. However, avoid the high-sodiumbrands, and aim for beans with about200 mg or less per serving. If youprefer to start with fresh dried beans,soaking at least 8-10 hours is agood way to reduce cookingtime by about half. Or, trythe Quick Soak method(bring to boil for 2 min-utes, remove from heat,cover, soak one hour).With eithermethod,drain andrinse thesoaked beans,then continuecooking.

Soaking also reduces the gas produced during digestion. Eatingbeans more often also helps. You’ll beamazed at how many recipes you canuse beans and peas for. They’re greatin veggie burgers, dips and spreads,salads, soups, sauces and casseroles.Soybeans provide more protein thanmost other legumes, but unlike other

legumes, soy protein is com-plete. Soy is also easily

digestible and workswell with all

combinations of seasonings.

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SHOPPING Continued

Prepared soy products (tofu, tempeh,soy cheese, etc.) are also useful assubstitutes for meat, cheese and eggs.Try tofu in all its forms; the firmervarieties are good for a “meatier”texture, while the softer or silken versions are wonderful for spreads,dressings and desserts. If tempeh isnew to you, this fermented soy producthas a wonderful nutty flavor, a densetexture and is perfect for marinatingand grilling, or baking. Soy beveragesare great on cereal or for baking.And many are great to drink as well.When choosing soy beverages,choose fortified versions, especiallyfor children. Look for calcium andvitamins B12 and D levels on thelabels. Because many soybeans aregenetically modified, choose organicvarieties when possible. Also, bemindful of the sugar content; aim for6-8 g or less per serving.

Whole GrainsWhole grains contain all the naturalgrain components: the bran, the germand the starchy endosperm. Whitegrains are pure starch, because thebran and germ, and the attached vitamins, minerals anti-oxidants andfiber have been removed. Whole grainsare full of great flavor, very filling, andare excellent sources of complex carbo-hydrates. Some grains you mightwant to stock up on include brownrice (long grain, short grain or basmati),millet, buckwheat, barley, bulgur,quinoa (keen-wa), whole wheatberries, oats, spelt, or kamut (theselast two are actually varieties ofwheat). Whole grains should be

kept in an airtight container in a cool dry place, or in the refrigerator orfreezer. All of these grains are easy tocook. It’s as simple as boiling water,and adding the grain, and covering tosimmer. Grains are used in manyrecipes, from pilafs to casseroles to

stir-fries. They are also great inbreakfast foods or desserts, such asrice pudding. And don’t forget aboutwholewheat bread, bagels and cereals. Pasta is can be made fromother grains besides wheat, but inany case, once cooked, it, only needsto be topped with a sauce and someveggies to create the foundation fora healthful meal. It can also beadded to soups, garden salads orused for pasta salads. A variety ofshapes, colors and flavors is avail-able, but many of these are white(nutritionally-depleted) pasta.Try spirals, bow-ties, angel hair, andalphabets for the kids. Just don’t forget to pick the whole grain versions. If you have a wheat allergyor sensitivity, or if you just want achange, try the pastas made fromcorn, brown rice, quinoa or spelt.

ProduceChoose fresh produce if the shelf lifeis suitable, although frozen producetoday is just as nutritious as fresh.Canned vegetables are not the bestchoice, although canned fruit may be

useful if packed in juice. Also, choosea variety of from all five color groups(blue, red, white, green, and yellow/orange), which will stimulate interestwhile providing a medley of healthy phytochemicals.If organic, local produce isn’t available, the next best12

HELPFUL TIPTry shopping at a local farmer’smarket for great prices on thebest locally-grown producearound. Consider joining aCSA (Community SupportedAgriculture) buying club withorganic farmers. You’ll get avariety of wonderful fruits andvegetables all through thegrowing season at a bargainprice. Plus, you’ll be supportinglocal farmers who are workingin concert with nature.Sometimes they will evendeliver the produce right toyour front door! Try driedfruits and vegetables for achange. Great in cereals, bakedgoods, chutneys, grain dishesand salads, or all by them-selves, these foods are best intheir organic, unsulfured,preservative-free forms. Stockup on raisins, currants, driedapricots, dates, figs, prunes,dried apples, dried corn, driedcranberries, sundried tomatoes,and dried mushrooms. Theycan be eaten as is or re-hydratedin water or broth.

HELPFUL TIPAlways choose whole,unrefined grains when-ever possible. The refining process (turning brown rice into white rice, forinstance) removes mostof the fiber, vitamins,minerals and anti-oxidants from the grain, and enrichmentdoesn’t begin to replacewhat was lost.

“An alien ecologist observing...Earth might conclude that cattle is the dominant animal species in our biosphere.”–David Hamilton Wright,

Ph.D., Emory University biologist

SHOPPING Continuedoption is local, non-organic produce.Choose non-local organic produce ifthe remaining options are heavilysprayed. Check out The Dirty Dozenproduce list at foodnews.org. In thewinter, try roasting root vegetablessprinkled with olive oil and herbs.In the spring, try new garden saladswith multiple colors. In the heat ofthe summer, fresh melons, berriesand peaches are great snack ideas.Autumn brings to mind apple pie, pearcrunch and stuffed pumpkins.

Sea VegetablesAlthough sea vegetables are relativelynew for American tastes, they havebeen used for centuries in othercountries and can be good sources ofiodine. With 80 main varieties,These low-calorie, nutrient-rich foodsare wonderful to try. One popular seavegetable is nori, which is used inmaking sushi. Agar agar is used as avegetarian gelatin. Dulse, hijiki,arame, and kelp are other great vari-eties that you’ll want to try in soups,salads or sandwiches. They can befound in flakes or in strips. Verifythat heavy metal content is below rec-ommended limits, as this is a problemfor some sea vegetables, such as hijiki.

Nuts and seedsNuts and seeds are packed withnutrients such as vitamin E, zinc, cal-cium, selenium healthy fats and anti-oxidants, and can be used in manyrecipes or eaten alone as a greatsnack. Try any of a number of differ-ent nut butters for a real treat.Cashew nut butter, almond butterand, of course, peanut butter allmake great spreads on bread; plusthey’re wonderful in baked goods.Try mixing hazelnut butter withsilken tofu and maple syrup for a

great dessert topping! Buy flaxseed orhempseed oil for those hard-to-getomega-3 fatty acids. Always keep thisoil in the refrigerator and use itbefore its expiration date to ensuregood quality. You can add this oil tosalad dressings or drink it in fruitsmoothies. A cheaper way to getthose essential fatty acids is by buy-ing flax meal, or purchasing flaxseedsand grinding them in a coffee mill.

Keep this meal in the freezer orrefrigerator to maintain its freshness.

Spices and herbsBuy small quantities of these items,as they lose their flavor and intensity over time. Fresh herbs usually tastebest, but have short shelf lives. Driedherbs are more available, and have

longer shelf lives. Fresh whole spicescan stay fresh a long time until theyare ground. Both dried herbs andground spices should be kept intightly closed jars in a cool, darkplace to maintain flavor. You’ll learn

which spices go well together (cumin,oregano and chili powder are greatfor Mexican; basil, oregano and rose-mary are wonderful in Italian dishes),but you can experiment with anyvariety you choose. Try some of thefollowing for a start: bay leaf, sage,peppercorns, rosemary, basil, tarragon,dill, oregano, thyme, cumin, coriander,cardamom, allspice, cloves, cinnamon,nutmeg, ginger, caraway seeds, fennelseeds, fenugreek, mustard seeds, chilipowder, paprika, cayenne, onion powder, garlic, and parsley.

Oils and butter substitutesBecause these are all fats, they shouldbe used sparingly. A little goes a longway in sautés, stir-fries, and saladdressings. But not all fats are createdequal. The less-refined oils are betterfor you. Look for “cold-pressed” or“expeller pressed” oils because theyretain more nutrients than highlyprocessed and refined oils. It’s best tokeep all oils in the refrigerator,as they will turn rancid over time.Because of their high monunsaturated fat content, canola oil and high-oleic sunflower 13

HELPFUL TIPBuying herbs andspices in bulk at naturalgrocery stores will saveyou a bundle. They’resold at a fraction ofthe cost you pay for asmall jar in the grocery.

HELPFUL TIPSWhen choosing peanutbutter, avoid the varietieswith added sugars andhydrogenated oil. Focus onnatural products composedonly of the main ingredient,with perhaps a trace of salt.Because the oil separatesfrom the nut butter, you’llwant to stir the oil backinto the peanut butter (orpour it off if you want toreduce the fat content).As mentioned previously,hydrogenated oils shouldbe avoided because theyare rich in trans fatty acids,which have been shown toincrease the risk of heartdisease. When purchasingflaxseed meal, try to avoidthe “defatted” variety, whichhas been stripped of manyof its essential fatty acids.

“I may look like a man-eater—but I'm actually a vegetarian.”

–Cassandra Peterson a.k.a. Elvira,Mistress of the Dark

SHOPPING Continued

and safflower oils are best for yourbaked goods, while olive oil is bestfor savory (the opposite of sweet)foods. Look for extra-virgin olive oil.Due to trans fats (the worst type offat), it’s best to avoid hydrogenatedoils, which are found in some margarines, even if it’s soy or canola margarine. You can buy non-hydrogenated versions of margarinein most grocery stores.

Prepared and packagedfoodsPackaged foods are great for busycooks, but beware of excessive

amounts of sodium, sugar, processedgrains and flours, and artificial additivesin many of these products. One way to reduce the impact of theseunhealthy ingredients is to add yourown healthy additions: for example,add lentils, diced vegetables andraisins to an Indian rice mix. Or, lookfor the new organic convenience foods,which usually, but not always,contain fewer unhealthy ingredients,and in smaller amounts.

BeveragesUnsweetened fruit juices can be greatsources of vitamins and make tastyrefreshments, but because the fiber isremoved, juices are not as healthy aseating whole fruits. Mineral waterand herbal teas are a great way tomake sure you get your recommendedeight 8-ounce servings a day of water.And if you drink coffee, try

organic coffee beans. Or try green teafor an antioxidant-loaded morningcaffeine boost. Or blend some soymilk with frozen strawberries andbananas for a powerful breakfastsmoothie, but limit portion sizes dueto the sugar content.

SweetenersBecause these products are obviouslynot high in nutritional value, theyshould be used sparingly. But whenyou want a sweet treat, try molasses,pure maple syrup, brown rice syrup,sorghum, Sucanat (evaporated sugarcane juice) or agave nectar (cactusnectar) as they are less processed,may have small amounts of beneficialnutrients and deeper flavors.However, their sugar response isprobably not much different thanplain white sugar, which is usually filtered through ground bone.

14

“It is incredible how much prejudice has been allowed tooperate in favour of meat,while so many facts areopposed to the pretendednecessity of its use.”–Philippe Hecquet, MD

1661-1737 Medical reformer,author

“Pigs and cows and chickensand people are all competingfor grain.”

–Margaret Mead Anthropologist1901-1978

HELPFUL TIPMany prepared foodshave excessive amountsof fat and ofteninclude hydrogenatedoils (trans fats). Try tochoose alternativesthat include wholefoods but leave outthese unwanted fats.

WHERE TO SHOPWhere do you buy these staples? You don’t necessarily need to change where you shop, sincemost mainstream supermarkets now include vegetarian/natural aisles, and they all carry staplessuch as barley, vegetables, whole wheat bread andbeans. You might still want to find a naturalfoods store in your area to expand your options.Many natural foods stores have trained,knowledgeable staff who can help you to getaccustomed to their store. Take advantage of thisservice and get the real “scoop” on which items arethe tastiest. Again, try your local farmers’ marketfor the best deals in town. You’ll be supportinglocal farmers and preserving open space, whilehelping the environment by purchasing foods that haven’t been transported half-way around the world.

F

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FOLLOWING THE PLANT-BASED FOOD GUIDEPYRAMIDThe plant-based food guide pyramidis set up exactly like the USDA foodguide pyramid. Adopting a vegetarianor plant-based diet is as easy as following the pyramid!

1. WHOLE GRAINS, CEREALS,& PASTAS

•Eat 6-11 servings per day.•Complex carbohydrates are an excellent energy source, providing B-vitamins, Vitamin E, many minerals,protein and phytochemicals.

•Choose whole-grains over refinedones (brown rice instead of whiterice, or whole wheat bread instead ofwhite bread, etc.).

•Experiment with wheat alternatives,such as spelt bread or brown rice pasta.

•Try quinoa or whole wheat couscousinstead of rice for a change. Theycook faster than rice and will providenice variety to your diet.

•Another rice alternative is barley,which has twice as much proteinand fiber as even brown rice.

•Cereals and oatmeal are easy waysto incorporate whole grains intoyour diet.

•Try cooking whole grains, such asmillet and amaranth, and mixingthem with cinnamon and maplesyrup for a great breakfast or dessert.

SERVING SIZESBreads:Bread–1 slice; Roll, pita, tortilla, chapati,roti, scone, hamburger or hot dog bun –1; Large Bagel–1/4

Pasta & Grains:Pasta, rice, quinoa or other grain, cooked–1/2 cup Hot & Cold Cereals:Cooked cereal –1/2 cup; Ready to eat cereal –1 cupOther:Muffin, pancake, waffle–1 small or 1/2 large;Wheat germ–2 tablespoons; Crackers–2 to 6

2. VEGETABLES AND FRUIT

•Eat at least 5-7 servings per day.•Vegetables and fruits are our mostnutrient-dense foods; they containthe greatest amount of nutrients percalorie of any food.

•Most of the nutrients that fightagainst cancer and heart disease arefound in these “protective foods.”

•Choose organically-grown foodswhen possible to limit exposure to pesticides.

•When choosing fruits and vegeta-bles, select fresh or frozen first,canned as a last choice.

SERVING SIZESVegetable:potato or carrot–1 large or 2 medium;fresh frozen or cooked (corn, peas, cabbage, etc)–1 cup; Salad–2 cups; Vegetable Juice–1 cupFruit:Such as apple, banana, orange, peach –1; Small fruit such as apricots or plums–3; Sliced, chopped, or cubed 1 cup; Fruit Juice - 1 cup

3. CALCIUM-RICH FOODS

•Eat 4-6 servings of calcium-rich orfortified foods or supplements (eachserving provides 150 mg of calcium)

•Plant sources come with the addedbenefit of fiber, antioxidants andphytochemicals.

• Dairy sources often come withexcess “baggage”: saturated fat,numerous growth hormones,antibiotics, etc.

•Choose non-dairy yogurts and beverages fortified with 20%-40% of the RDA for calcium.

SERVING SIZESGreens:Collard greens, broccoli, kale, Chinese cabbage, bok choy, okra, cooked–1 cup or raw–2 cups Calcium Fortified Beverages/Foods:1/2 cup fortified soy milk, fruit juice Tofu & Beans:Tofu made with calcium–1/4 cup; White, navy, or great northern beans–1 cupNuts:Almonds or Almond butter –3-4 tablespoonsOther:Blackstrap Molasses –1 tablespoon; Figs –5

16

PYRAMID Continued

4. BEANS & ALTERNATIVES

•Eat at least 2-3 servings a day.•Our richest source of plant proteincomes from legumes.

•Soy protein is complete; focus onsoybeans, tofu, tempeh and yuba.

•Nuts are a wonderful source, andthey can actually lower cholesterollevels.

•Whole grains can contribute significant amounts of protein to a plant-based diet.

SERVING SIZESLegumes, Tofu, Tempeh:Beans, peas or lentils, cooked –1/2 cup;Tofu or Tempeh 1/2 cup;Meat Substitutes1 patty or hot dog or 1/4 cup strips orpiecesNuts or Seeds: 3 to 4 tablespoons; Nut orSeed Butter –2 to 3 tablespoonsOther: Soy Milk –1 cup

5. VITAMIN B-12

•Take a supplement, or eat foods fortified with this vitamin, if you’reeating a diet free of all animal foods.Fortified foods or a Supplement:500-2000 mcg/week

6. VITAMIN D

•Get an adequate amount of sun-light, or take a supplement (or drinka fortified non-dairy beverage).

Regular sunlight exposure of at least 15-120 minutes several times weekly between10-3 pm; If relying on fortified foods andbeverages or supplements, 1000 IU per day

7. OMEGA-3 FATTY ACIDS

•Limit your intake of omega-6 fattyacids (found in animal foods, soybean,corn, safflower and sunflower oils).

•Try sprinkling flaxseed meal on yourcereal (at least 2 tablespoons), or

•blending flaxseed oil (approximately1-3 teaspoons) into a fruit smoothie.

•Eat 1/2 cup walnut meats, freshlycracked from the shell.

Flaxseed oil, canola oil, walnuts, tofu,flaxseeds, hemp oil; at least 2,500 mg per day total omega-3 fats

8. GENERAL MULTI-VITAMINAND MULTI-MINERAL SUPPLEMENTS

Even though an ideal, balanced dietshould, in theory, include all essentialnutrients in optimal amounts, thereis still is some uncertainty what theseamounts are for any one person.Additionally, eating an ideal diet eachand every day is next to impossiblefor the average busy consumer.Therefore, it would be wise to take a good multi-vitamin supplement,as well as a good multi-mineral supplement. These supplements are exactly that—supplements, notreplacements— for a healthy diet.Supplements were never intended tobe a free license to be a junk foodie,whether vegan or not. You still haveto eat your vegetables, but have aqualified nutrition professional recommend appropriate supplementation for you and your family

“We got hooked on grain-fed meat just as we got hooked on gas guzzling automobiles.Big cars ‘made sense’ only when oil was cheap; grain-fed meat ‘makes sense’ onlybecause the true costs of producing it are not counted.”

–Frances Moore Lappé in Diet for a Small Planet

5,6,7

3 4

2 2

1

TTHE PRACTICAL SIDE TOYOUR NEW WAY OFEATINGNow that you know some of theincredible benefits of eating a vege-tarian or plant-based diet, and nowthat you know that it is safe and rela-tively easy to do, you will probablystill have some questions about howto make this transition. Where canyou buy meat alternatives? What doyou do when you eat out? What willyour family say?! Let’s address someof those concerns. First of all, youshould determine whether you areinterested in eliminating all meat, allanimal products, or simply reducingyour meat, egg and dairy consumption.Then, you should make that changeat the pace that seems right for you.There isn’t a right or wrong answerhere. For some people, the change isliterally overnight. For others, it takesmonths to get there. What matters isthat you make conscious progress onthe path. In any case, the transitionisn’t nearly as hard as you might

think. Because EarthSave is an all-inclusive organization (and notstrictly a vegetarian organization), werespect everyone, wherever he or shemay be on the food continuum. Weall can improve the way we eat andconsequently have a positive impacton our health, animals and our environment. At EarthSave, we pre-fer to label the food—not the person.A lacto-ovo vegetarian diet excludesmeat, poultry and seafood, butincludes dairy and eggs. A vegan dietexcludes dairy and eggs as well asmeat, poultry and seafood. Whetheryou choose one of these diets, or simplyto reduce your consumption of animalfoods, you’ll be making a difference;you’ll feel it, and so will our planet!As you work toward changing yourdiet, you may encounter a few stereo-types (in fact, you may be harboringa few yourself, and it may have you abit worried). What comes to yourmind when you hear the word “vege-tarian”? Do you think “Counter-cultureyouth”? “Hippie”? “Activist?” “Health

nut?” Just as with the general population it’s certainly true thatsome people who follow a plant-based diet fall into those categories...some into more than one of them!The vast majority of the people who rely on plants for most or all of their food, however, are ordinarypeople just like you...they’re doctorsand lawyers, home-based workersand factory workers, singers andstockbrokers, athletes and couchpotatoes, conservatives, moderatesand liberals, young, old and inbetween! That’s another reason weprefer to label the diet rather thanthe person, and why we favor theterm “plant-based diet” over “vegetarian”...when you're working to make a positive change in your life and forthe planet, the last thing you need toworry about is stereotypes! This is anexciting journey you’re on. You’reabout to learn more about food...howgood it can taste and how good it canmake you feel...than you ever thoughtpossible! You’re going to discover

17

TRANSITION Continued

exciting new tastes and healthier versions of old favorites that will leaveyou wondering how anyone couldever consider the standard Americandiet anything other than boring!

MAKING THETRANSITION: STEP-BY-HEALTHY-STEPKeeping in mind thatyou’ll want to go atyour own pace, here’s a strategy that workswell for making the transition.

1. Start with favorite familiar meals.Most people have favorite dishes thatare already vegetarian or can be madeso easily. These can be homemademeals or menu items at a restaurant.You may not even realize that they’revegetarian; most breakfast meals arevegetarian—think eggs, French Toast,pancakes, cold cereal, hot cereal, etc. Ifyou enjoy vegetable lasagna, stir-friedvegetables, or pasta primavera, youcan begin your transition by makingthese meals more often. This willmake your shift to a plant-based dietless intimidating. You might alsothink of some dishes you enjoy thatcan be easily converted to meatlessversions. Try spaghetti with marinarasauce instead of meat sauce. Try vegetable lo mein the next time youorder take out, instead of the chickenlo mein. And order a bean burritoinstead of a beef burrito at yourfavorite Mexican restaurant. Thesechanges are so easy to make thatyou’ll hardly notice that you are eatingin a new way. And they will not feellike an inconvenience to you either.This will ease you into a more plant-

based diet, and you can keep thesefamiliar favorites with you throughoutand beyond your transition.

2. Experiment with substitutes.Luckily, it’s easier to eat a plant-baseddiet now than it has ever been in thepast. There are countless soy- andvegetable-based meat substitutes onthe market that will make your tran-sition to meatless fare a piece of cake.You can buy frozen ground beef orsausage substitutes to use in tacos,sloppy joes, chili and lasagna. Youcan also find many varieties of veggieburgers, meatless hot dogs, vegetariandeli slices, chicken or steak strips, andother meat replacements to satisfy anydesire you might have for some ofthese “comfort foods.” These items areavailable in natural food stores, ofcourse, but many are also showing upin your local chain supermarket. Ifnot, ask your store to start carryingthem. They’ll make your shift awayfrom meat a breeze.

3. Broaden your horizons.One of the most exciting thingsabout a shift toward a plant-baseddiet is that it naturally leads you tocuisines of different cultures thathave traditionally cooked withoutmeat. You can discover a whole newworld of wonderful foods by experi-menting with these tastes from othercountries. In fact, Asian, African,Mediterranean and Latino cuisinesare largely based around beans,vegetables and starches. Try addingwhole wheat couscous (a Moroccanpasta) or quinoa (a South Americanfavorite) to your stir-fry next timeinstead of rice. Not only will youenjoy the change, but you’ll bepleased to see that these grains alsocook more quickly than rice. EnjoyIndian dishes such as aloo gobi (curried potatoes and cauliflower),Middle Eastern meals such as falafeland hummus, Chinese dishes such asbean curd in a garlic sauce, or

Mexican entrees such as bean burritosand stuffed hot peppers. These ethnic foods offer models from othercountries that include more vegetables and fruits in their dietsthan found in the typical Americandiet. There’s a whole new world offlavors out there ready for you to try!

4. Keep it simple with convenience foods.Stock your pantry with vegetarianconvenience foods such as cannedsoups, instant soups in a cup, cannedbaked beans, spaghetti sauce, refriedbeans, canned beans, frozen vegeta-bles, frozen vegetarian dinners, andveggie burgers. Having these foodsaround will make it easy for you to eathealthy food in a hurry. Be mindfulthat many of these foods sacrificesome aspects of nutrition for conven-ience. As mentioned earlier, many ofthese are high in unhealthy ingredientsand low in healthy ingredients. Butyou can improve that frozen veggieburrito by adding a large, colorfulsalad or side of broccoli and carrots.

5. Buy a simple vegetariancookbook.A few years ago you had to searchthe library or bookstore for vegetariancookbooks. Now they’re everywhere!From the very simple to the verygourmet, these cookbooks run theculinary gamut. You can find cook-books dedicated to soy, others devotedto recipes with beans, others devotedto particular nutrients (such ashealthy fats or calcium), and othersthat are regional (such as soul,Mexican, Japanese, and Italian). Ithelps when you’re trying to cook in a new way to use tried and true recipes.These will take the mystery18

“I'll predict the winners: com-passion over cruelty, healthfuleating over harmful gluttony."

–Marv Levy, former Buffalo Billshead coach

TRANSITION Continued

out of meatless cooking. If you canread, you can cook! So get in thekitchen and just try. If you’re used tocooking with milk or meat, you’ll seethat it’s just as easy (and often eveneasier) to cook with soy milk or ameat substitute.

6. Look beyond dairy.Vegetarian substitutes help here, too.Look for soy cheese, soy yogurt,and“milks” made from soy, rice ornuts. You can use them in recipesthat call for dairy. Or try one on yourcereal for breakfast. There are also alot of new soy cook-books that cangive you delicious ideas for replacingdairy and meat in recipes. Afteryou’ve tried lasagna with tofu “ricotta”or bagels with tofu “cream cheese,”you’ll wonder why you ever thoughtthat dairy would be hard to live with-out! There are also a variety ofwonderful nondairy ice creams andsorbets around for that occasionaltreat. When you eat out, you can askfor the dairy to be left out of manyrecipes. Try ordering a pizza loadedwith veggies, and skip the fattycheese. It’s delicious! Or order thatnext burrito without the cheese, andyou’ll be just as satisfied as ever.

7. Try some egg substitutes.If you decide to reduce or eliminateeggs from your diet, you can replacethem in many recipes with a substitute.You can simply skip the eggs in manybaked goods and you won’t noticemuch of a difference in texture. Oryou can buy egg replacers in manynatural foods stores. Simply followthe instructions on the package(which means just adding water). Inmany recipes you can create yourown egg substitute by any of the fol-lowing methods: use one ounce ofmashed tofu; use 1/2 mashed bananain sweet recipes; mix one tablespoonof flax meal with two tablespoonswater; or use one tablespoon of corn

starch or arrowroot mixed with twotablespoons of water. These techniqueswill help the recipe to “bind” when eggsare included for that purpose. But don’ttry making an omelette out of theseingredients! (Instead, try our “TofuScrambola” recipe at the end of thisstarter kit. You’ll never miss scrambledeggs again!)

Planning, Cooking andPreparingMore than likely you’ll be pleasantlysurprised to find the planning, cookingand preparing of vegetarian foods tobe fun, simple, convenient and lesscostly than what you’re used to. Itjust takes a slight shift in thinkingand a few variations. And, just likemeal planning in general, it can be assimple or as elaborate as you chooseto make it. The nice thing is you caneasily meet all of your nutrient needs.The key is to follow the food guidepyramid, making sure to eat a widevariety of foods each day. Cooking isfun, easy and life sustaining. Insteadof looking at cooking as a chore,think of it as an exciting challenge.Turn on some good music if thathelps you to enjoy your time in thekitchen. It may take slightly moretime to make a vegetarian meal thanit does to make a meat-centered meal,but the enjoyment and satisfactionyou get are directly related to theinvestment of time and imagination.And when you realize that your mealis beneficial to you, to your family, toour environment and to the animals,it makes every meal fulfilling and satisfying.

Eating OutYou may find it hard to believe, butjust about every restaurant these dayshas at least one vegetarian option onthe menu. And, even if they don’t,most will be happy to accommodateyour requests for a meatless pasta orvegetable plate if you ask. Therestaurant industry knows that morepeople than ever before are making

these kinds of requests, so don’t feelas though you’re all alone. The samegoes for inquiring about ingredientsin certain dishes. When in doubt,ask. Many restaurants use chicken-orbeef-based broths in grain dishes andsoups (even vegetable soups!) andeggs, creams and cheeses in sauces,soups and dressings. Most onionrings and batter-dipped veggies andcheeses have eggs in them. As a con-

sumer you have a right to know whatyou’re eating and buying, so don’t feelbad about asking. Restaurants arethere to serve you. Always be kind inthe way that you ask and be carefulof the timing of your questions. If it’sa busy Saturday night, you may notget the same courtesy as if you’dcalled ahead at 3 p.m. that day. But,in most cases, you should have noproblem getting served a meal consistentwith your particular tastes or values.It may sound funny, but skip thecheese on your next pizza, and addtomatoes and extra sauce with lots ofveggies. Most ethnic restaurants havevegetarian options, but again it mighthelp to inquire about the ingredientsas some foods have “hidden” animalingredients that you might want toavoid. Indian food, for example, isoften cooked with ghee (a butter fat) and Thai food is oftencooked with fish sauces.Most soups in Chinese restaurants have an animal-19

HELPFUL TIPWhen using soy or rice milkin recipes, be sure to use theplain varieties in savory orsalty dishes. Save the vanillaflavored drinks for sweetdishes. And try a variety ofdifferent flavors (chocolate,carob, vanilla, cinnamon)and brands to see whichones you like best.

TRANSITION Continued

based stock, even if they’re called“vegetable” soups. Remember thatAsian restaurants in particular tradi-tionally use a lot of omega-6 (notvery healthy) oils. By asking questions,explaining your desires, and evenordering “off the menu” if necessary,you are exercising your power as aconsumer to let restaurants knowwhat customers want and are interestedin. When enough people makerequests and suggestions, morechanges will be made that will bringa whole new array of healthy vegetarianchoices to restaurants all over theworld. We’ve already come a long wayin this direction over the last decade.If you’re attending a business meet-ing, banquet or catered party, call thehost or the facility to ask about alter-natives in advance if possible. Mostare happy to oblige. If this is not possible, while at the event, simplycall a server off to the side and askfor an alternative or variation onwhat is being served. Even airlinesoffer vegetarian and vegan meals ifordered in advance. And if a friend ishaving a cookout or barbecue, simplytake your own meatless burger or hotdog to throw on the grill, or do veggiekabobs with fresh vegetables andmarinated tofu or tempeh.

Vegetarian Diplomacy andWhere to Find SupportAs you begin your transition tohealthier eating, you might encountersome difficult situations. Socialevents almost always involve food,and in our culture that usually meansmeat. Keep in mind that your foodchoices will impact not only you butyour family and friends as well. Ifyou are the only person in yourhousehold making these dietarychanges, you should consider how youwill deal with other family memberswho still expect meat at the dinnertable. This is especially important ifyou are the family’s cook. You may

feel you are an inconvenience to yourfamily, and your family may feel a littleuneasy as well. And they may feel asthough you are turning your back ontheir values and traditions if, forexample, you turn down turkey andstuffing at Thanksgiving. Others mayfeel personally offended, or eventhreatened, by your choices. Thereare a few basic hints to help you dealwith situations like these, and to helpyou field some of the questions thatpeople are bound to ask. Some ofthese questions may be sincererequests for information, but some-times you may feel ridiculed or evenharassed by those individuals whoare uncomfortable with your diet.People can be defensive and sensitiveabout their personal food choices.So... always treat others with respectwhen discussing these issues. The key isto maintain a positive attitude, and asense of humor.After all, you must expectthat some people will be puzzled. Whenfriends ask what you eat, answerhonestly. Instead of meat, tell themyou get your protein from tofu,beans, nuts and seeds. You may wantto list a few dishes you eat often,such as veggie burgers, casseroles,ethnic foods, tofu stir-fries, pastadishes and tacos. This way, yourfriends will understand that eating avegetarian diet isn’t quite so weird,and that you get to enjoy a great varietyof foods. You may even want to sharesome of the hurdles you haveencountered, or some humorous situ-ations in which you may have foundyourself. People will appreciate thatyou are able to have a sense of humorabout your lifestyle, and the moodcan remain light. Indeed, some ofyour family and friends may even followyour dietary lead. People will alsowant to know why you are eatingmeatless food. Again, answer in asensitive, non-judgmental, non-per-sonal manner and remain very honest.Whether you made your transitionfor the sake of animals, the environ-ment, or your own health, discuss

your rationale with people. Helpthem to understand your motivations.Most likely, people will respect yourconcerns. Finally, it’s up to you tobecome well informed about theissues around your transition. Ofcourse, you are not obligated todefend or explain yourself to anyone.But teaching others, in a loving manner,why you have made the decision toeat more plant-based foods will makeyou and them feel much more comfortable. And if you want to easetension and help those close to youto understand and respect your

choices, try to make yourself less ofan “inconvenience” by bringing yourown food to family get-togethers.Bring enough to share; friends cantaste what you eat and these foodswill seem a little less intimidating. Inmany cases, you can win them overwith the food, not the discussion.Even if you feel as though you’re theonly vegetarian for miles around,there are places you can turn for helpand support. Call EarthSave to find achapter near you. Or, start your ownEarthSave chapter. Find local vegetariangroups that plan activities such aspotluck dinners and cooking classes.Invest in some good cookbooks forinformation on meal planning andentertaining guests with tasty vege-tarian food. Feeding your friends andfamily with great vegetarian food willteach them that your transition isn’t a burden; indeed,they’ll see how exciting it can be to taste new foods.20

“Food in camp was simple:bread or porridge, some vegetables, sour wine, rarelyflesh; the Roman army conquered the world on avegetarian diet; Caesar’stroops complained whencorn ran out and they had to eat meat.”–“The Story of Civilization:

Caesar and Christ” by historianWill Durant

BASIC WAFFLES B

1 cup soymilk or nondairy milk1 cup whole wheat flour1/2 tablespoon salt1 teaspoon baking powder1 tablespoon oil (eg. Canola)1 tablespoon maple syrup, or other liquidsweetener.• Combine all ingredients in blender or whiskuntil smooth by hand. Bake in hot oiled waffleiron until brown. Serve with pure maple syrupor natural fruit syrup.

FRENCH TOAST B

1 cup soymilk or other nondairy milk.2 tablespoons whole wheat flour1 tablespoon nutritional yeast1/2 teaspoon salt2 teaspoons pure maple syrup6 slices whole grain bread• Whisk together all ingredients, except bread,in a mixing bowl or cup and pour into a widebowl. Dip bread slices into mixture, turningseveral times, or immersing each slice untilfairly well saturated but not so much so thatbread falls apart. Cook on a medium highheat in a skillet or on a griddle with a little oilto keep from sticking. Brown both sides well,turning once. Serve with pure maple syrup ornatural fruit syrup.

TOFU SCRAMBOLA A

1 tablespoon extra-virgin olive oil1/2 cup grated carrots1/2 cup diced bell peppers1/2 cup finely sliced scallions1/4 teaspoon turmeric1 pound firm regular tofu, rinsed,patted dry and crumbled2 tablespoons nutritional yeast flakesseasoned salt (such as spike) and pepper2 tablespoons minced fresh parsley(optional)• Heat the oil in a large skillet over medium-high heat. When the oil is hot, addthe carrots, peppers, scallions, and turmeric,and sauté for 3 to 4 minutes. Add the tofu,nutritional yeast flakes, salt, and pepper. Mix well and continue to cook over mediumheat, stirring constantly, for 5 to 7 minutes or until hot. Stir in parsley, if using, and mix well. Serve at once. Serves four.

SMOKED TOFUNA J

2 blocks smoked tofu, grated with acheese grater.6 tablespoons Nayonnaise (or egglessmayonnaise)2 teaspoons liquid smoke.• Mix well. Serve with crackers, pita wedgesor vegetable slices.

TAHINI MISO SPREAD I

3/4 cup raw tahini1/4 cup white miso2 tablespoons nutritional yeast flakes3 tablespoons hot water1 teaspoon dried basil1/2 teaspoon dried oregano• Put all the ingredients into a bowl and stiruntil blended well.

TOFU EGG SALAD K

Combine the following in a large bowl:16 ounces firm tofu, mashed1/4-1/2 onion, finely chopped2-3 celery stalks, finely chopped1 carrot, grated1 tablespoon turmericsalt or soy sauce and pepper, to taste3 tablespoons eggless mayonnaise (optional)

APPLE COUSCOUS SALAD J

1 cup whole wheat couscous1 1/2 cup water1 Granny Smith apple, cored and cubed6 green onions (green and white parts),chopped1 red bell pepper, diced1/2 cup + 1 tablespoon apple cider orapple juice2 tablespoons extra-virgin olive oil3 tablespoons rice wine vinegar (brown or white)1 1/2 teaspoons poppy seeds1-2 cloves garlic, pressed or minced2 teaspoons dijon-style mustard• Boil water. Pour couscous in a medium glassor metal container. Add boiling water andcover with a lid or plate for 5-7 minutes untilwater is absorbed by grain. Stir to fluff.Meanwhile, whisk together apple cider, oil,vinegar, poppy seeds, garlic and mustard in amedium bowl. Toss vegetables and couscouswith dressing. Serve alone or on salad greens.Serves 6-8.

21

22

RECIPES Continued

CLASSIC RANCH DRESSING D

3/4 cup crumbled silken tofu2 tablespoons extra-virgin olive oil1 tablespoon umeboshi plum vinegar1 tablespoon fresh lemon juice1 tablespoon water1/2 teaspoon dried tarragon1/4 teaspoon crushed garlic1/4 teaspoon dillweedPinch of dry mustard• Combine all the ingredients in a blender orfood processor, and process until smooth andcreamy.• Try this on: Tossed salad, veggie burgers,steamed spinach.

HEAVENLY HORSERADISHSAUCE D

1/2 cup crumbled silken tofu1 tablespoon extra-virgin olive oil2 tablespoons mirin2 tablespoons brown rice vinegar2 tablespoons prepared white horserad-ish (not creamed)1/4 cup sliced scallions2 tablespoons minced fresh parsley2 teaspoons prepared yellow mustard1/2 teaspoon crushed garlicPinch of salt and pepper• Combine all the ingredients in a blender orfood processor fitted with a metal blade, andprocess until smooth and creamy.

HARVEST STEW J

1 medium acorn squash, peeled andcubed4 medium potatoes, peeled and cubed2 medium sweet potatoes, peeled and cubed1 yellow onion, coarsely chopped3 garlic cloves, minced or pressed1-2 jalapeno peppers, seeded and minced1 green pepper, diced1 teaspoon salt3 tablespoons chili powder1 1/2 teaspoon ground cumin14 1/2 ounces canned organic stewedtomatoes14 1/2 ounces canned organic tomato sauce16 ounces canned hominy or frozen yellow corn, drained16 ounces canned organic kidney beans,drained1 cup water1 teaspoon olive oil

•Boil acorn squash, potatoes, and sweet pota-toes together in a large stock pot until cookedthoroughly, but still firm (about 20-25 min-utes). Drain in colander. Meanwhile, sauteonion, garlic and jalapenos in oil until onionsbecome translucent. Add salt, chili powder andcumin to onion mixture and cook anotherminute or two. Add this onion mixture tostock pot with cooked acorn squash, sweetpotatoes and potatoes. Add tomatoes, tomato

sauce, hominy (or corn), beans and water.Cook on medium heat until potatoes andsweet potatoes are soft, but not mushy(approximately 10 minutes). Serves 8.

PEANUTTY SQUASH SOUP J

2 teaspoons olive oil1 large yellow Spanish onion3 cloves garlic, minced or pressed2-3 jalapenos, seeded and minced2 small red bell peppers, diced2 large sweet potatoes, peeled and cubed1 medium winter squash, peeled, seededand cubed1 cup natural peanut butter, unsalted1 teaspoon Vogue Vegebase (or otherpowdered vegetable stock)1 1/2 - 2 cups water (hot)3 teaspoons salt4 tablespoons agave nectar or honey, or 5 tablespoons brown rice syrup1 bunch scallions, sliced (white andgreen parts)5 tablespoons chopped peanuts (optional)

1. Boil potatoes and squash separately untilsoft, but not overly soft. Set aside, after draining in a colander.2. Heat large stock pot on medium heat. Add oil and then sauté onion, garlic, jalapenosand peppers until onions are transparent(about 8-10 minutes).3. Add potatoes and squash to onion mixture.In a separate bowl, whisk peanut butter withwater, and add to onion mixture.4. Add Vogue Vegebase and stir thoroughly.Cook on medium heat about 5 minutes untilpeanut butter is dissolved into soup completely.5. Purée about one-half of the soup in a foodprocessor or blender, and then add back to thestock pot. Add salt and sweetener and cookabout 10 minutes more.• Adjust salt and sweetener to taste, if desired.• Serve with scallions on top and choppedpeanuts (optional). Serves: 8-10

MACARONI & CHEEZE G

2 1/2 cups dry elbow macaroni2 tablespoons olive oil1/3 cup whole wheat pastry flour1/2 teaspoon dry mustardpinch of cayenne pepper1 3/4 cups low-fat, nondairy milk, heated1/2 cup Red Star Vegetarian SupportFormula (T6635+) nutritional yeast flakes1 teaspoon salt ground black pepper, to taste1 tablespoon finely chopped, fresh pars-ley, or 1 teaspoon dried parsley flakes(optional)1/2 cup fresh, whole grain bread crumbs,packed1. Preheat the oven to 375°F. Mist an 8-inch x 8-inch x 2-inch square baking pan with nonstickcooking spray, and set it aside.2. For the macaroni, fill a 4 1/2-quartsaucepan or Dutch oven two-thirds full withwater. Bring the water to a rolling boil, and

cook the macaroni in it until itis al dente’. Drain the pasta well, and return itto the saucepan. Cover the saucepan with a lidto keep the pasta warm, and set it aside.3. While the macaroni is cooking, prepare thesauce. Place the 2 tablespoons olive oil in a 2-quart saucepan, and heat over medium-high.Stir in the flour, mustard, and cayenne pepper.Cook for 1minute, stirring constantly.Gradually stir in the heated milk, a little at atime, whisking constantly. (It will take about 5 to 7 minutes to add the milk. The sauceshould continue to bubble as you add the milk;if it doesn’t, you are adding the milk too quickly.) If necessary, cook the sauce until it isthe consistency of thick cream, about 2 to 4minutes longer. Remove from the heat and stirin the nutritional yeast flakes. Season with thesalt and black pepper, to taste. Pour the sauceover the cooked macaroni, add the parsley, ifusing, and mix well.4. Transfer the macaroni to the prepared bak-ing pan. Sprinkle the bread crumbs evenlyover the top of the macaroni. Bake for 25 to30 minutes. Let stand for 5 minutes beforeserving. Serves 4-6

RIO GRANDE DIP & MARINADE C

1 cup bottled salsa3 tablespoons nutritional yeast flakes1 to 2 tablespoons olive oil1 tablespoon chili powder1/2 teaspoon salt• Combine all the ingredients in a small mixingbowl, and whisk until well combined.

GEE WHIZ SPREAD F

1 (15.5 ounces) can Great Northern beans(about 1 1/2 cup) rinsed well and drained1/2 cup pimiento pieces, drained6 tablespoons nutritional yeast flakes3 tablespoons fresh lemon juice2-3 tablespoons tahini1/2 teaspoon onion granules1/2 teaspoon prepared yellow mustard1/2 teaspoon salt• Place all ingredients in a blender, and processuntil completely smooth. Transfer to a storagecontainer, and chill thoroughly before serving. Yield: 2 cups

RECIPES Continued

CHILI BEAN MACARONI G

2 cups elbow macaroni1 tablespoon olive oil1 1/2 cups chopped onion1 medium, green bell pepper, chopped1/2 cup finely chopped celery1 teaspoon chili powder1 teaspoon ground cumin1 teaspoon dried basil leaves1 14-ounce or 16-ounce can whole tomatoes, with juice1 15-ounce can red kidney beans (about1 1/2 cups), rinsed well and drained1/4 cup soy sauce

1. Fill a 4 1/2-quart saucepan or Dutch oventwo-thirds full with water. Bring the water toa rolling boil, and cook the pasta in it until itis al dente’. Drain the pasta well, return it tothe saucepan, and cover the saucepan with alid to keep the pasta warm. Set aside.2. Meanwhile, place the oil in a large skillet,and heat it over medium-high. When the oil ishot, add the onion, bell pepper, and celery.Saute the vegetables until they are tender,about 10 to 12 minutes. Stir in the chili powder, cumin, and basil. Mix well and cookfor 1minute longer, stirring constantly. Removethe skillet from the heat, and set aside.3. Add the canned tomatoes and their juice tothe reserved pasta, breaking the tomatoesapart with your hands or the side of a woodenspoon. Stir in the beans, cooked vegetables, andsoy sauce. Mix well. Heat over medium-low,stirring often, until warmed through. Serves 4

PAN HANDLE CHILI E

2 teaspoons olive oil1 cup onion, finely chopped1/2 cup celery, finely chopped2 cloves garlic, minced or pressed2 ripe, medium tomatoes, peeled, seeded,and coarsely chopped 1 15-ounce can red kidney beans, pintobeans, or black beans, rinsed well anddrained1 8-ounce can tomato sauce (1 cup), or1/3 cup tomato paste mixed with 2/3cup water1 cup water1/3 cup bulgur (medium ground)2 tablespoons tomato paste1 tablespoon sweetener of your choice1 tablespoon chili powder1/2 teaspoon dried oregano leaves1/4 teaspoon ground black pepper1/4 teaspoon ground cumin1/8 teaspoon allspicepinch of cayenne pepper, to tasteSalt to taste

1. Place the olive oil in a 4 1/2-quartsaucepan or Dutch oven, and heat it overmedium-high. When the oil is hot, add the

onion, celery, and garlic. Reduce the heat tomedium, and cook, stirring occasionally, for 10 to 15 minutes, or until the onion is tender. 2. When the onion is tender, stir in theremaining ingredients except the salt, andbring the mixture to a boil. Reduce the heat to low, cover the saucepan with a lid, and simmer the chili for 20 minutes, stirring occasionally.3. Season the chili with salt, to taste. Serve hot.

MELTY WHITE CHEEZE G

Pour this thick, luscious sauce over steamedvegetables, baked potatoes, macaroni (for instant macaroni and cheese), toast points, corn chips (for in-a-flash nachos), or drizzle it over pizza or casseroles before or after baking.

1 1/3 cups water1/4 cup Red Star Vegetarian SupportFormula (T6635+) nutritional yeast flakes1/4 cup quick-cooking rolled oats (notinstant)2 tablespoons tahini1 1/2 tablespoons cornstarch2 teaspoons fresh lemon juice1 teaspoon onion granules3/4 teaspoon salt1/4 teaspoon garlic granules

1. Place all the ingredients in a blender, andprocess until completely smooth.2. Pour the blended mixture into a 1-quartsaucepan, and place it over medium-high heat.Cook, stirring constantly with a wire whisk, untilthe sauce is very thick and smooth. Serve hot.

HOT TAMALE PIE I

1 tablespoon olive oil1 medium onion, finely chopped1 medium yellow, red, or green bell pep-per, seeded and finely chopped2 garlic cloves, minced1 16-ounce can unsweetened tomato sauce1 ear corn, kernels cut off the cob, or 3/4cup (thawed)frozen corn1 teaspoon chili powder1 teaspoon ground cumin1/2 teaspoon fine sea saltPinch of cayenne pepper3 cups water1 cup yellow stone-ground cornmeal1 tablespoon freshly squeezed lemon juice1 teaspoon Dijon mustard1/2 teaspoon fine sea salt

• Heat the olive oil in a large frying pan overmedium-high heat. Add the onion, bell pepper,and garlic and cook until softened, 6 to 8 minutes. Remove from the heat and stir in thetomato sauce, pinto beans, corn, chill powder,cumin, salt, and cayenne. Pour into an 8- by8-inch glass baking dish. Preheat the oven to350°F. Boil the water, add the cornmeal,

lemon juice, mustard, and salt in a largesaucepan, and stir until mixed. Bring to a boilover medium high heat, then immediatelyreduce the heat to low and simmer, stirringoften, until thickened, 3 to 5 minutes. Spreadthe cooked cornmeal over the bean mixture.Bake for 30 minutes. Cool for 10 minutesbefore serving. Makes one 8-inch square pie

UNCOFFEE CAKE H

• Preheat oven to 350 degrees• Oil one 9-inch springform pan and line with parchment paper.

INGREDIENTS FILLING1 3/4 cups walnuts, roasted, cooled,coarsely chopped1/2 cup maple sugar2 teaspoons cinnamon powder3 tablespoons canola oil

1. Mix walnuts, maple sugar and cinnamonin a small bowl. Stir in oil and mix until filling is moist. Set aside while you make thecake batter.

INGREDIENTS CAKE1 cup whole wheat pastry flour 1 cup unbleached white flour 3 tablespoons maple sugar1 teaspoon baking powder1 teaspoon baking soda1/2 teaspoon sea salt2 teaspoons cinnamon powder1/4 teaspoon ground cloves1/4 teaspoon ground nutmeg, mace or allspice1/4 cup canola oil3/4 cup plus 2 tablespoons maple syrup3/4 cup vanilla soymilk or ricemilk1 tablespoon apple cider vinegar2 tablespoons vanilla extract

1. Sift dry ingredients into a medium bowl:flours, maple sugar, baking powder, bakingsoda, salt and spices and stir with a wirewhisk.2. In another bowl, mix wet ingredients, oil,maple syrup, soy or ricemilk, vinegar andvanilla. Beat with a wire whisk until foamy.Pour the wet ingredients into dry ingredientsand mix until batter is smooth.3. Pour 1/2 the batter into the oiled cake panand sprinkle with 1/2 the filling. Pour theremaining batter over the filling and coverwith the balance of filling. This is a big cake;the pan will be 3/4 full.4. Bake the cake on center rack of preheatedoven 50 to 55 minutes or until cake is goldenbrown. A cake tester inserted into the center of the cake removes clean. Cool cake in pan on a wire rack for 10 minutes, remove sides of pan and allow cake to cool completely. Serves 12 or more 23

RECIPES Continued

THE CHOCOLATE CAKE TO LIVE FOR H

• Preheat oven to 350 degrees.• Oil two 9-Inch round cake pans and line

bottoms with parchment paper.

1 cup whole wheat pastry flour1 cup unbleached white flour2 teaspoons baking powder2 teaspoons baking soda1 teaspoon sea salt1/2 teaspoon cinnamon powder1/2 cup plus 2 tablespoons Dutch

process cocoa1/2 cup rnaple sugar1/2 cup canola oil1 cup maple syrup1 cup vanilla soymilk1 cup water2 teaspoons balsamic or apple cider vinegar1 tablespoon vanilla extract1/2 teaspoon almond extract

1. Sift dry ingredients into a large bowl: flours,baking powder, baking soda, salt, cinnamon,cocoa and maple sugar. Stir with a wire whiskto mix.2. In another bowl, mix the wet ingredientswith a wire whisk until foamy: oil, maplesyrup, soymilk, water, vinegar and extracts.3. Pour the wet ingredients into dry ingredients and mix gently but thoroughlyuntil the batter is smooth. Don’t panic; thisbatter is very thin. Pour batter into pans,dividing evenly. Bake on center rack of preheated oven for 25 to 30 minutes or untilcenter of cake springs back when lightly touchedand a cake tester inserted into center of cakeremoves clean.4. Cool cake layers in pans on wire coolingracks for 10 minutes. Use a dinner knife torelease cakes from sides of pans. Turn layersout of pans directly onto racks, cool completely.Wrap layers tightly in plastic wrap and refrigerate before assembling the cake. Serves 10-12

CHOCOLATE PUDDING J

1/3 cup + 2 tablespoons cocoa powder12 ounces organic, silken tofu 1/3 cup + 2 tablespoons pure maple syrup2 teaspoons pure vanilla extract2 tablespoons natural peanut butter2 tablespoons soy protein powder (optional)• Blend together in a food processor or blender

until smooth.

THE VERSATILE VANILLA CAKE H

• Preheat oven to 350 degrees• Oil two 8-inch cake pans and line bottomswith parchment paper

INGREDIENTS1 cup plus 2 tablespoons whole-wheatpastry flour3/4 cup plus 2 tablespoons unbleachedwhite flour1 1/2 teaspoons baking powder1/2 teaspoon baking soda1/2 teaspoon sea salt1/4 cup canola oil3/4 cup plus 2 tablespoons maple syrup3/4 cup vanilla ricemilk or soymilk2 teaspoons apple cider vinegar3 tablespoons vanilla extract

1. Sift the dry ingredients into a medium bowl:whole-wheat pastry flour, unbleached white flour,baking powder, baking soda and sea salt. Stirwith a wire whisk to mix.2. In another bowl, mix the wet ingredients,canola oil, maple syrup, soymilk, vinegar andvanilla, with a wire whisk until foamy. Pourthe wet ingredients into dry ingredients andmix until the batter is smooth.3. Pour the batter into the pans dividing evenly.Level the tops by gently rotating pans. Tap thepans lightly on the counter to eliminate airbubbles. Bake cakes on center rack of the pre-heated oven 20 to 25 minutes, or until thecake is golden brown and springs back at itscenter when touched lightly. A cake testerinserted in the center of the cake shouldremove clean. 4. Remove cakes from the oven and place thepans on cooling racks. Allow the cakes to coolin the pans for 10 minutes, then use a dinnerknife to release the layers from the sides of thepan. Turn layers out of pans, directly ontowire racks to finish cooling.5.When cool, enclose each layer tightly in plastic wrap. Refrigerate until layers are cold,about 1 hour, before filling and frosting, orwrap in aluminum foil. Freeze for longer storage. Serves 10-12

OATMEAL RAISIN COOKIES H

• Preheat oven to 350 degrees• Line a cookie sheet with parchment paper

INGREDIENTS1/4 cup currants or raisins1/4 cup orange juice1/2 cup oat flour3/4 cup whole wheat pastry flour1/2 teaspoon baking powder1/4 teaspoon baking soda1 teaspoon ground cinnamon1 teaspoon sea salt1 cup rolled oats2 tablespoons + 1 teaspoon canola oil1/3 cup maple syrup1 tablespoon barley malt1 tablespoon vanilla extract1 teaspoon apple cider vinegar

1. Cover the raisins with orange juice and setaside to soften for 10 minutes.2. Mix the dry ingredients: flours, oats, bakingpowder, baking soda, salt and cinnamon in amedium bowl. Stir with a wire whisk to mix.3. Drain the raisins, saving the juice for another use. Mix the wet ingredients: oil,maple syrup, barley malt, vanilla and vinegaruntil well combined in a small bowl. Pour thewet ingredients into dry ingredients and mix until dough holds together. Cover andrefrigerate the dough for 30 minutes or up toovernight. 4. Remove dough from refrigerator. Pinch offpieces of dough, roll in your hands into walnutsize balls or use an oiled ice cream scoop(2 tablespoons) to measure portions. Flatteneach cookie to about 1/4 inch, keep the thickness even. Bake 7 to 8 minutes. The cookies will be slightly puffed, the topswill be dry and the bottoms light brown.5. Remove cookie sheet from the oven, slip a spatula under each cookie and gently liftcookies onto cooling rack. Hot cookies are fragile; they firm as they cool. Store cooledcookies in a tightly covered jar. Makes 17 small or 8 large cookies

24

SOURCES FOR RECIPES(all used with permission of author):

A. Delicious Food for a Healthy Heart.Joanne Stepaniak. Book PublishingCompany, 1999.

B. Ecological Cooking: Recipes to Save thePlanet. Joannne Stepaniak and CathyHecker. Book Publishing Company,Summertown, TN, 1992.

C. The Nutritional Yeast Cookbook. JoanneStepaniak. Book PublishingCompany, 1997.

D. The Saucy Vegetarian. JoanneStepaniak. Book PublishingCompany, Summertown, TN, 2000.

E. Table for Two. Joanne Stepaniak. BookPublishing Company, Summertown,TN, 1996.

F. The Uncheese Cookbook. JoanneStepaniak. Book Publishing Company,Summertown, TN, 1996.

G. Vegan Vittles. Joanne Stepaniak. BookPublishing Company, Summertown,TN, 1996.

H. Great Good Desserts Naturally! FranCostigan. Good Cakes Productions,New York, NY, 1999

I. May All Be Fed. John Robbins. WilliamMorrow and Company, Inc., NewYork, NY, 1992.

J. John D. Borders, Jr. (unpublished)K. Caryn Hartglass (unpublished)

RECOMMENDED READING

25

GLOSSARY

agar: an odorless, tasteless, sea vegetable. Use in flake form as a thickenerand to replace gelatin, which is a slaugh-terhouse by-product. The best techniquefor using agar is to let it soak for a fewminutes in water or flavored liquid, thenheat it until it dissolves (about 5 minutes).You can then blend this agar into anyrecipe where you would use gelatin.

agave nectar: a sweet syrup madefrom a cactus, this is a great alternativeto honey. It comes in dark and light varieties. The dark version is similar inflavor to molasses. Use as you would anyliquid sweetener.

amaranth: a tiny yellow-brown grainthat has been cultivated since the Aztecsfirst grew it over 6,000 years ago. It can becooked as a cereal or used to replace rice.

arrowroot: a fine white powder froma tropical plant. It functions as a thickenerand may be used to replace cornstarch,which is more refined than arrowroot.

barley: a small white grain common in North African and Asian cuisine. It isavailable hulled or pearled; hulled barleyhas more fiber, while the pearled varietyis more common. Barley has a mild flavor and a chewy texture. basmati rice:a flavorful, long-grain rice from India.It is available in white or brown.

bok choy: also known as Chinesewhite cabbage, bok choy is available inseveral varieties and tastes milder thancabbage. It may be substituted for cabbage in recipes.

brown rice syrup: made from sprout-ed sweet rice, this sugar substitute is lesssweet than white sugar or honey. Keepthis in the refrigerator after it’s opened.

brown rice vinegar: an amber-colored vinegar, this light vinegar is madefrom brown rice instead of white rice.This can be stored at room temperaturein a sealed container.

bulgur: also called wheat pilaf, bulguris made from wheat berries that have

been pearled, steamed, dried, crackedand toasted. It is a staple in EasternEuropean and Middle Eastern dishes.

couscous: essentially a very tiny pasta,couscous is made of durum wheat thathas been ground, steamed, and dried. Itis available in refined or whole grain-forms and cooks quickly (in about fiveminutes). Couscous is used in MiddleEastern, North African, andMediterranean foods.

egg replacer: a substitute for eggs in baking. Usually a mix of powderedstarches and leavening agents, this product is sold in a box and acts as abinder. Do not confuse this type ofproduct with Egg Beaters, which contains eggs. Try Ener-G brand,available in natural foods stores.

Hummus (hummous) availablepackaged, this wonderful Middle Easternspread is made from chick peas and tahi-ni. It’s also simple to make yourself. Thisis a common vegetarian“transition” food as almost everyone loves it at first bite.

BOOKS RELATED TO NUTRITION

Eat to Live. Joel Fuhrman.Little, Brown and Company 2004

Disease-Proof Your Child. Joel Fuhrman.Macmillan 2005

Eat For Health. Joel FuhrmanGift of Health Press. 2008

Prevent and Reverse Heart Disease.Caldwell Esselstyn. Penguin Group. 2007.

The China Study. T. Colin Campbell.BenBella Books. 2004.

OTHER RELATED BOOKS

The Food Revolution. John Robbins.Conari Press. 2001.

Healthy at 100. John Robbins.Random House. 2006.

COOKBOOKS

Real Food Daily. Ann Gentry.Ten Speed Press. 2005.

The Joy of Vegan Baking. Colleen Patrick-Goudreau. Fair Winds Press. 2007.

Professional Vegetarian Cooking.Ken Bergeron.John Wiley and Sons, Inc., 1999.

GLOSSARY Continued

lentils: Small legumes. Available in different colors.

maple sugar: maple syrup which hasbeen dried and crystallized into a sugar

matzo meal: a meal made of unleavenedbread that has been finely ground. Tradition-ally served for Passover, matzo makes greatdumplings (matzo balls) for soup.

millet: a tiny round grain that is yellowin color. Millet is used in Indian, Africanand some Asian dishes.

mirin: a mild, sweet seasoning liquid madefrom fermented sweet rice. It may be usedto replace white wine or sherry in recipes.

miso: a salty, flavorful, fermented paste madeof soybeans and salt; used as a seasoning.

nutritional yeast: an inactive, good-tasting yeast with no leavening capability.Yellow in color, nutritional yeast comes inflake or powder form and has a cheesyflavor. Use in recipes, or try substitutingit for parmesan cheese over pasta. TryRed Star Nutritional Yeast T6635, whichis fortified with Vitamin B-12. Note: donot confuse with brewer’s yeast, which isa white powder with a bitter flavor.

quinoa: pronounced keen-wah, thissmall seed is used as a grain but is actuallya fruit. It was first cultivated by the Incasand has a nutty flavor. This seed containsall essential amino acids. It should be

rinsed thoroughly before cooking.

rice milk: nondairy milk that may beused just like cow’s milk, over cereal or inrecipes. Rice milk tastes much like skimdairy milk. It comes in a variety of flavors.

scallions: also known as green onionsor spring onions, these are young tenderonions which have a mild flavor. Boththe stems and tops are edible.

seitan: (pronounced “say-tan”) alsocalled wheat meat, this meat substitute ismade of wheat gluten which has beensimmered and marinated in soy sauce andspices. Used in Asian and Middle Easterndishes, it is available in Asian food mar-kets as mien ching or yu mien ching.

shiitake mushrooms: these meatytextured mushrooms can be grilled,broiled, or stir-fried. If purchased dried,they need to be reconstituted eitherbefore or during cooking.

somen noodles: white or beigeJapanese noodles made of wheat flour.They are thinner than udon noodles andtherefore cook faster.

sorghum: a thick, dark brown syrupused as a sweetener. It contains iron, whichis not generally found in refined sweeteners.

soy milk: nondairy milk that may beused just like cow’s milk, over cereal or inrecipes. It comes in a variety of different flavors and either fortified or unfortified.It can also be purchased unsweetened.

Be sure to use plain soy milk in savoryrecipes and save the vanilla for yoursweet recipes.

soy yogurt: a nondairy yogurt madefrom soy milk and active bacteria cultures.

tahini: similar to peanut butter, thispaste made of sesame seeds is used frequently in Middle Eastern dishes,such as hummus.

tamari: a naturally fermented soy sauce.

tempeh: an Indonesian soybean product made of fermented, presoakedand cooked soybeans. It has a strong flavor and may be fried, steamed, boiled,baked or grilled.

tofu: also called bean curd, tofu is pro-duced from soy milk in much the sameway that cheese is produced from cow’smilk. Developed as early as the secondcentury B.C., tofu comes in firm, extra-firm, and soft or silken textures. The firm or extra-firm varieties are best for emulating the texture of meat; the silkenand soft recipes are best for desserts anddressings.

udon noodles: beige or cream-colored flat Japanese noodles which arethicker than somen noodles. Made fromwheat or brown rice flour, udon noodlesmay be used in place of linguine.

This Healthy Beginnings Care Package is not intended to be used as individualmedical or nutritional advice. People with medical conditions or diseases, andindividuals who are taking medications should discuss any dietary andlifestyle changes with their health professionals.

Works Cited:1. Steinfeld, H., Gerber, P., Wassenaar, T.; Castel, V., Rosales, M., de Haan, C.,“Livestock’s

Long Shadow – Environmental Issues and Options”, United Nations FAO, 20062. Brower, M. and Leon, W., The Consumer's Guide to Effective Environmental Choices.

Three Rivers Press, New York, NY, 1999 at 63-643. Reijnders, L. and Soret, S.,“Quantification of the environmental impact of different

dietary protein choices.” American Journal of Clinical Nutrition 2003; 78 (suppl): 664S-668S.4. Durning, Alan B.,“Fat of the Land,” Worldwatch Magazine, May/June 1991.5. Pimentel, D. and Pimentel, M.,“Sustainability of meat-based and plant-based diets and

the environment.” American Journal of Clinical Nutrition, 2003; 78 (suppl): 660S-663S.6.“Beef Industry Myths and Facts: Meat Production is Wasteful”, National Cattlemen’s

Beef Association, at http://www.beef.org/resoMeatProductionisWasteful.aspx,accessed 4/2/07.

7. Minority Staff of the U.S. Senate Committee on Agriculture, Nutrition and Forestry,Animal Waste Pollution in America: An Emerging National Problem, Washington, D.C.,104th Congress, December 1997

8. Marks, R., Cesspools Of Shame: How Factory Farm Lagoons and Sprayfields ThreatenEnvironmental and Public Health, for Natural Resources Defense Council and the CleanWater Network, July 2001

9. Faber, S.,“Bringing Dead Zones Back to Life: How Congress, Farmers and FeedlotOperators Can Save America's Most Polluted Bays,” Environmental Defense, August 2001

10. Myers, R.A., Worm B.,“Rapid worldwide depletion of predatory fish communities.”Nature. May 15, 2003;423(6937):280-3

11. Weiss, Rick. “Key Ocean Fish Species Ravaged, Study Finds” Washington Post,May 15, 2003

12. Benchley, P.,“What Will Be the Catch of the Day?” Time Magazine, November 8,1999 at 104-105.

13.“Concern over situation of high-seas fish species”, United Nations FAO, March 5,2007 at http://www.fao.org/newsroom/en/news/2007/1000505/index.htmlaccessed 4/3/07

14. United States Department of Agriculture.15. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian

Diets. Journal of the American Dietetic Association, June 2003, pp. 748-765.16. U.S. Department of Health and Human Services, The Surgeon General’s Report on Nutrition

and Health, Washington, D.C., Government Printing Office,1988, Pub. No.88- 5021017. Food Nutrition and the Prevention of Cancer: a Global Perspective. World Cancer Research

Fund/American Institute for Cancer Research. Banta Book Group, Menasha, WI,1997.

18. Grosvenor, C.E., Picciano, M.F., Baumrucker, C.R.,“Hormones and Growth Factors in Milk.” Endocrine Reviews,December 1993; 14(6), 710-728 26

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EarthSave promotes food choicesthat are healthy for people and forthe planet. We educate, inspireand empower people to shifttoward a plant-based diet and totake compassionate action for alllife on earth. There are EarthSavechapters in many cities. Get

involved with your local chapter,or start a new EarthSave chapterif there isn’t one in your area.Together, we can change theworld. By making this transitionin your diet, you’re taking the firststep toward doing just that!Thanks for helping us to

save the earth and all its inhabitants……one bite at a time!

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