Beginning Vegan Cheat Sheet

I have been vegan for two years and I love trying out all the different vegan cooking tricks and mock animal products, and I decided I couldn't keep all these tasty cooking secrets to myself, so here they are:

I love Chloe Coscarelli. I know they aren't healthy, but you have got to try her cupcakes, and use coconut milk. She's won multiple Cupcake Wars and they are truthfully the best cupcakes I've ever had.
www.chefchloe.com

On the healthier side, there's:
www.blog.fatfreevegan.com

Follow Your Heart Vegan Mozzarrella is great on pizza and is strangely similar to cheese (but it's only good when melted so I would only use it in cases where you'll be melting it.) My omnivorous and critical family loved it.
My first try (I got distracted so ignore the burnt crust and look at the cheese). It's also gluten free which is why the crust is the way it is.

Second try:



Daiya Cheddar Style Shreds make THE BEST mac 'n' cheese.


Daiya Jack Cheese makes a good quesadilla (I like adding chopped chives as well).

Almond milk is my favorite non-dairy milk in general. It's delicious.

A thumb's worth of peanut butter and a thumb's worth of banana makes a great egg replacer for chocolate chip cookies. My mom said it made the best cookies she's ever had (and she's had a lot of cookies).

For cakes, baking soda and vinegar do the trick. Coconut milk gives the cakes an amazing texture too. (See: Chloe Coscarelli)

Black bean brownies are awesome. You can probably google a recipe for these. I like to add semi-sweet Ghirardhelli chocolate chips or Trader Joe's chocolate chips to the mix too to make it extra rich.

Earth Balance is a great vegan butter.

Vegenaise tastes better than mayonnaise in my opinion. You can also make your own mayonnaise out of tofu (you can find recipes on google).

If you ever miss meat, feel free to explore the faux meats and see which ones you like. My favorites are Gardein Chipotle Lime Crispy Fingers, Tofurky Hickory Smoked Deli Slices, Boca Chik'n Patties, Morningstar Hickory BBQ Riblets, and Trader Joe's makes some really good frozen faux meats if you have one of those around (they also make really good soy yogurt, gel cups, the most amazing SOY CREAMY CHERRY CHOCOLATE CHIP ICE CREAM, and a decent cream cheese substitute).

If you've been scared of tofu or had a bad experience with it - try it this way. Start out with SUPER FIRM tofu, cut into cubes, marinate with your favorite sauce (optional) or coat with your favorite seasonings, then bake in the oven. Crispy, dense, perfect tofu you can add to salad, stir fry, rice, etc. or just enjoy on its own. You can also try it scrambled in place of scrambled eggs.

There are tons of foods you wouldn't expect to be vegan, but are, too (like Oreos):
Accidentally Vegan

End Factory Farming

https://www.change.org/petitions/president-obama-end-factory-farming

"Why This Is Important

Factory farming is destroying our environment, our communities, animal welfare, and even our health – at an alarming rate. It is critical that we bring an end to factory farming, to restore a more viable food system and preserve our world.

Factory farms have driven small farms out of business and represent the majority of our food system today. The industry has cleared vast areas of forest and rainforest, producing 18% of all greenhouse gas emissions from animal agriculture alone, wasting food and water resources, and polluting our air and water. On factory farms, animals are also induced to grow bigger, to grow faster, and to produce more than their systems can support, while they are subjected to confinement and painful mutilations. Factory farming practices spread diseases, such as mad cow, swine flu, and various food poisonings, including e-coli and salmonella. Extensive antibiotic use by factory farms creates drug resistant bacteria, which puts human health at risk.

For these reasons, the first National Conference to End Factory Farming brought together individuals and organizations representing the animal protection, health and environmental movements to confront factory farming’s common threats. We seek reform, through consumer education, the Farm Bill and local, state and federal policy change. Together, we urge:

• Food policy and nutrition education that reduces consumption of animal products and increases consumption of fresh fruits, vegetables and whole plant foods – minimizing factory farming’s impact and promoting health.
• Sustainable agriculture practices that lessen resource use, pollution and land degradation.
• Elimination of non-therapeutic antibiotics in animal agriculture.
• Eradication of intensive animal confinement, de-toeing, de-beaking, and tail docking.
• Improved regulation of waste disposal affecting rural communities.

Sign the petition to reform our food system!"

Kid friendly summary of some of the main issues surrounding factory farming:

Fish:

If we keep doing what we're doing, the oceans will be completely empty in only 50 years.


"The primary goal of industrial farms is to maximize profits – even if it threatens the well-being of farm workers"
http://www.sustainabletable.org/issues/workers/

"Ag gag laws" make it a crime to take photos or video on a factory farm without the written permission of the owner. The factory farming lobby has advocated these laws as a means of keeping the public in the dark about how its food is produced. ALDF is working to stop them.
http://www.aldf.org/article.php?id=1904
Update: Ag gag bills have now been passed in both Iowa and Utah. (Updated May 8th, 2012)

Do more than just sign a petition! Join me and boycott factory farms. :)
http://www.aspca.org/fight-animal-cruelty/farm-animal-cruelty/10-ways-you-can-help-fight.aspx


To find meat, dairy, and eggs from humane, local farmers:
www.certifiedhumane.org
www.animalwelfareapproved.org

What are you voting for?

 Every time we purchase anything, we are voting. Our choices are powerful and leave a huge impact on the world for better or worse. So what are you voting for?




"Forks Over Knives: How a Plant-Based Diet Can Save America


For more than 2,800 years, the concept of eating plants in their whole-food form has struggled to be heard and adopted as a way of life. However, recent evidence shows that more than ever a plant-based diet is not something to be ignored. In fact, eating a plant-based diet has become an urgent matter from several perspectives. Not only will it improve your health -- and the evidence behind this claim is now overwhelming -- but it will also dramatically reduce health care costs, as well as reduce violence to our environment and to other sentient beings.


The fact is our nation's economic stability, already crumbling due to the repeated bursting of bubbles such as technology and housing, has been hard hit by spiraling health costs that seem to have no end in sight. Despite this, as a nation, we are sicker and fatter than we have ever been. The epidemic of obesity and diabetes, especially in the young, forecasts an economically unsustainable public health challenge with the gloomy prophecy that today's children may not outlive their parents.


Who will protect the public? Not our government: The U.S. Department of Agriculture's nutrition pyramid is laden with food that will guarantee millions will suffer ill health. Not the American Dietetic Association, which is controlled by food corporations. Not the insurance industry, which profits by selling plans to the sick. Not the pharmaceutical industry, which pockets billions from chronic illnesses. And not the medical profession, in which doctors and nurses receive virtually no training in nutrition or behavioral modification, and are handsomely rewarded for administrating drugs and employing technical expertise.


What can save America is a plant-based diet, which will help individuals recover their good health, and which in turn will set our health care system right (as well as our economy). However, for this plant-based diet to take hold, the public must be endowed with nutritional literacy, the kind of knowledge that is portrayed in the new documentary, "Forks Over Knives."


"Forks Over Knives" focuses not just on the research that both of us have been engaged in over the last four decades, whether in China and Cornell or at the Cleveland Clinic; it also traces the journey of several Americans as they move from a lifetime of eating mostly animal-based and processed foods to a whole food plant-based diet, and the extraordinary medical results that follow. It is educational, entertaining, and literally life-saving.


Please see "Forks Over Knives." It could transform your life in ways you never thought possible. And it may just help start the seismic revolution in health care this country so badly needs.


T. Colin Campbell, Ph.D.
Caldwell Esselstyn, Jr., M.D."








"The greatness of a nation and its moral progress can be judged by the way its animals are treated." - Gandhi

"I have no doubt that it is a part of the destiny of the human race, in its gradual improvement, to leave off eating animals..." - Henry David Thoreau

(Better than) Meatballs Recipe

What you'll need:

1/4 of one large white onion
1 small handful of sundried tomatoes in olive oil
1 carrot
Celery salt (or any kind of fine salt will do)
1 1/2 teaspoon finely ground black pepper
1 teaspoon garlic powder
Liquid smoke
2 Boca 'original vegan' patties


Step 1: Microwave (or bake them if you're feeling fancy) Boca burgers for 2-4 minutes, flipping over halfway through. While you're waiting...
Step 2: Chop up onion then puree with sundried tomatoes
Step 3: Sliver carrot, then give it a rough chop and add to onion and sundried tomato puree and blend (for easier ball molding later, be sure the carrots end up fairly finely chopped. You can have them as big as shown in the picture, and that's fine but probably no bigger. You can puree the carrot as well and it turns out just as nice.)
Step 4: Add a pinch of celery salt  (you can adjust the amount later in the recipe if you want more, but you most likely won't need it), a teeny tiny bit of liquid smoke (a small dash. It's easy to accidentally overdo it with the liquid smoke so don't try to pour the right amount in.), about 1 1/2 teaspoons (or to taste) of FINELY ground black pepper, and start with about 1 teaspoon of garlic powder depending on your tastes.
Step 5: Take this mixture, and pour it onto the cooled, microwaved Boca burgers. Now mix together with your hands til it looks like this:

 The great thing about Boca burgers is that they absorb whatever flavor you put into them. I actually hate Boca burgers on their own, but I love to use them as a kind of blank canvas for cooking.

Step 6: Now you're going to want to microwave (or bake) this mixture to get out some excess moisture. Put it in the microwave for about 1-2 minutes each time, and toss around a bit in between. Stop when it looks about like this:

Step 7: This is my favorite part (besides eating them of course). Roll the mixture into balls, whatever size you prefer. Since they're very flavorful, I like them to be a little on the small side. You also get a higher percentage of crunchy coating on them when they're smaller. As you can see by mine, they don't have to be perfect. You'll be stuffing your face with these so fast you wont even care or notice what they look like!

If your balls are still really moist, at this point you can microwave them a bit longer. I also like to give them a taste before I mold them and make any adjustments I might need to the seasoning (a bit more garlic or a bit more pepper).

Step 8: Heat a pan with a generous coating of olive oil on medium-high heat. Be sure the oil is hot enough before you put in the balls - you don't want them to stick to the pan and fall apart! To check the heat, you can put a tiny bit of the mixture into the pan and listen for the sizzling sound and little bubbles coming up.

When you have that down, it's time to put in your balls. When you see the edges of the balls turning a nice golden brown, turn them (I like to use tongs as you can see). Keep turning 'til all sides are golden, and they're done!

Final step: Serve with spaghetti or enjoy on their own! Mmmmmm.

P.S. Ignore the gross looking spaghetti (I left it out just a taaad too long).

       These are also delicious baked in the oven, they just won't have the same crispy coating.

Progress!

 A response from U.S. Senator, Dianne Feinstein:

"Dear  Ms. ---------- :

Thank you for writing to express your concerns on the treatment of laying hens in the agricultural industry.  Your correspondence is important to me, and I welcome this opportunity to respond.

Like you, I am concerned about the humane treatment of laying hens.  You may be interested to know that on November 4,  2008, more than 63 percent of California voters cast their ballots in favor of the "Prevention of Farm Animal Cruelty Act" (California Ballot Proposition 2).  This amendment prohibited the confinement of certain farm animals, including egg-laying hens, in a manner that does not allow them to turn around freely, lie down, stand up, and fully extend their limbs.  These requirements go into effect on January 1, 2015.

In addition, there is an agreement between the United Egg Producers and the Humane Society of the United States to work towards federal legislation that would phase out barren battery cages.  While there is currently no such legislative proposal in Congress, please know that I will keep your thoughts in mind should legislation regarding this issue come before the Senate.

Again, thank you for contacting me. Should you have any further questions or comments, please do not hesitate to contact my Washington, D.C. office at (202) 224-3841. Best regards.

Sincerely yours,

  Dianne Feinstein
          United States Senator"

Let's cross our fingers The Humane Society wins!
   To do your part in helping them out with their campaign for farm animal protection (and other animal welfare issues) click here: http://www.humanesociety.org/issues/

While there's still room for LOTS of improvement, I'm really excited that they're going to expand the amount of space hens have - so they can literally 'stretch their wings'! It does suck a bit that we still have to wait til 2015 though for the regulation to start being enforced. Buuut it's a step in the right direction, so I'm stoked! 

Sadly however, I still won't be able to buy eggs from factory farms, because the cruelties of the egg industry extend much further than the amount of space the hens are given.  Meh. But here's to progress! YaaaAAAaay!

An unbiased look into soy studies / Potential risks and benefits of soy, a newly controversial vegan protein.

This article sums up the soy debate and how to judge the hype.
http://www.veganhealth.org/articles/soymessina

Contents and important clips from the article:

Soy contains goitrogens, which can interfere with thyroid function. To avoid this problem, be sure to have plenty of iodine in your diet (iodized salt is an easy to find, excellent source). Soy protein isolate, however, does not contain goitrogens.
Soy food and cognitive function
Soy and mineral absorption - soy contains phytates which inhibit the absorption of iron and zinc. Vitamin C boosts absorption of iron, but must be taken at the same time as the iron.
Soy and breast cancer - "research in laboratories on breast cancer cells has shown that small doses of the soy isoflavone genistein cause cells to replicate whereas large doses inhibit cell growth."
Isoflavones and ovulation
Soy and sperm count
Testosterone

"About the Authors - Virginia Messina, MPH, RD is an adjunct assistant professor at Loma Linda University and a consultant on vegetarian nutrition. Mark Messina, PhD is an adjunct associate professor at Loma Linda University and an expert on soy and chronic disease. He is a consultant for numerous health professional organizations and for the soy industry."

Articles attempting to debunk the 'soy causes breast cancer' stigma of the legume:
http://www.diseaseproof.com/archives/breast-cancer-for-breast-cancer-survivors-soy-is-protective-and-alcohol-is-harmful.html

Study Says Soy Prevents Breast Cancer Recurrence

In the end, the effects of soy on the human body are still not fully understood even by the best scientists studying it.

More about soy: Soy production is a direct cause of deforestation. It's mostly farmed in Brazil, and the majority of soy beans are shipped to factory farms to feed livestock. Of course if everyone became vegan and started eating more soy, the effects would certainly be less damaging on the environment than the over 30 million tons of soybean meal consumed as livestock feed in a year (in the U.S. alone) - not to mention the countless other damaging effects the meat industry causes to our environment. The logic is simple. When you consider how much feed an animal such as a cow eats throughout its life, and compare it to an individual's consumption of soy who is NOT purchasing the corpse of the animal who ate such great amounts of soy... the difference is obvious. A vegan consuming soy products daily is clearly the 'lesser of the two evils'.

It's up to you though, to decide how badly you want to help the environment and prevent further deforestation. There are many alternative vegan proteins to soy, so the option is definitely there for you, and of course you can get soy grown in the U.S. While soy is an easy to find complete protein, it does have its faults. Don't worry though, it's not hard to replace soy by combining different sources of protein in order to form a complete and usable protein (ex.: beans + grains = complete protein). When I'm in a hurry and don't want to make food, I love pea and rice protein (although as much as I like to say I actually save money on a vegan diet - it can be a bit pricey if you get it from a health food store. I got mine online for half off the retail price since I'm cheap.). It has a protein content very close to whey, tastes a hell of a whole lot better, and won't fatten you up like whey does. It's also great if you're health conscious and don't want all the nasty junk in milk based products.

Ellen DeGeneres On Why She's Vegan

I love this woman. :)



She sums up my feelings exactly, so eloquently.
This is why vegans are so in your face sometimes, we just want to shake all of you and wake you up!
 
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has." - Margaret Mead

Low-carb Vegan Diet

No, I'm not joking. I understand the benefits for some of cutting down on carbohydrates. However, when people think they need to eat massive amounts of animal products, that's when it starts to get a bit crazy (and suicidal) sounding to me. Most people would think you have to weigh the benefits of cutting out carbs against the health issues associated with consuming meat and dairy* and think about what you care most about. Nope - you can cut down carbs, AND avoid a heart attack in the future. And it really isn't that hard either.

To help you out though, here are a few pages filled with advice for new vegans on low-carb diets:

http://www.dsolve.com/news-aamp-info-othermenu-60/27-how-tos/220-how-to-follow-a-lower-carb-vegan-diet-with-recipes

http://lowcarbdiets.about.com/od/vegetarian/a/veganlowcarb.htm

http://www.lowcarbvegan.com/blog

You're welcome :)


*For more information - check out my 'health' page and/or read 'The China Study'