When you explore the full range of possible menu options, you’ll find that sticking to a vegan diet on a budget isn’t difficult at all. In this article, we look at seven ways anyone can save money while enjoying healthy, satisfying and cruelty-free food:

1. Learn to Cook for Yourself
2. Shop Locally and In-Season Whenever Possible
3. Or Grow Your Own
4. But Remember That Fresh Isn’t Always Best
5. Inexpensive Staples – Buy in Bulk
6. Find Recipes You Love – And Make Extra
7. Understand the True Costs of Eating Meat

1. Learn to Cook for Yourself

More so than any kitchen gadget, one of the best ways to economize on a vegan diet is to learn to do your own cooking. A vegan diet can be cheaper if you cook for yourself, and meals can be healthier than premade processed foods — many of which are high in salt, sugar and additives.

The best way to get started is right at your fingertips. The internet is filled with recipes and videos about vegan food preparation. Start with meat-free takes on meals you know and love already, then get creative with new dishes and innovative tastes.

When you select recipes that have ingredients within your budget, preparing your own vegan meals is an enjoyable way to explore vegan cuisine and save money at the same time. Wholesome, home-cooked vegan meals are healthy, ethical and economical — precisely because you know every ingredient that goes into them.

2. Shop Locally and In-Season Whenever Possible

A vegan diet can be cheaper when you plan your meals ahead of time and take advantage of seasonally available fruits and vegetables. The cost of produce varies wildly based on your geographical location and the time of year — eating in season gives you the freshest food for the best price.

Avoid the grocery store by signing up for a CSA (Community Supported Agriculture)  or shopping at your local farmer’s market. You’ll be supporting homegrown businesses, enjoying tastier food and supporting the environment by lessening the demand for expensive shipping of produce from warmer parts of the world.

3. Or Grow Your Own

If you’re serious about saving money while staying vegan — and you have the necessary resources of time and space — there’s no substitute for growing your own fruits and veggies. Your location will play a significant role in what you can grow successfully, so be sure to do your research before you begin. Check online for articles about how to grow veganically in your area.

Daunted by the prospect of growing your own vegetables? You don’t need a green thumb to maintain an apartment-friendly kitchen garden. Fresh herbs are packed with flavor that can brighten any dish, but buying them at the grocery store can add to your budget. Fortunately, growing your own is easy and low cost. Start with the basics, like thyme, basil and rosemary, and then consider expanding your garden with next-level flavors like tarragon, sage or mint.

A kitchen garden is a great place to grow sprouts and microgreens without a lot of hassle.

4. But Remember That Fresh Isn’t Always Best

One misconception some people have about maintaining a healthy vegan diet is that all produce should be fresh.

For many foods, canned, frozen or preserved alternatives are an excellent way to supplement what’s in season for more varied, delicious meals. Foods like tomatoes are often more affordable when purchased  canned. For certain applications, they can taste better, too. For example, unless you have access to ultra-fresh, vine-ripe tomatoes, most chefs will recommend using canned for sauces, soups and stews.  Berries, spinach, kale, green beans, peas etc. are some of the fruits and vegetables that when purchased out of season can be more economical and flavorful when frozen.

Finding these little cost-saving hacks is one of the many joys of learning how to cook smart and stay vegan on a budget.

5. Inexpensive Staples – Buy in Bulk 

Of course, there’s more to a vegan diet than fresh fruits and vegetables. Legumes and grains are important sources of protein and other nutrients. They’re also incredibly affordable, and can be the key to eating a plant-based diet on a budget. To find the best deals, however, it may be necessary to venture beyond the supermarket.

Dried pulses such as lentils and chickpeas can keep a long time with no loss of flavor, quality or nutritional value. For these items, shopping in bulk is the best way to go. Whether it’s a self-serve health food store, a food co-op or a large chain, bulk suppliers often have both lower prices and better variety than your grocery store.

Consider buying a set of mason jars or other glass containers to keep your purchases organized and accessible. You may also consider investing in a pressure cooker, which is a useful tool for saving time and energy when cooking beans and grains.

6. Find Recipes You Love — and Make Extra

Food should be a joy no matter what type of diet you adopt. Because you’re looking for advice on how to be vegan on a budget, another useful tip is to eat food you really enjoy. Find a few go-to recipes that are delicious every time you make them.  Cook extra and freeze and set aside for low-effort, on-the-go meals that satisfy.

Vegan curries, lasagna and stews all freeze well and are easy to scale upwards. When you have fast access to food you love, you’ll be less tempted to resort to takeout or other options that run up your overall costs.

7. Understand the True Costs of Eating Meat

Our final tip isn’t specifically about saving money while following a vegan diet. Rather, it’s about adjusting your perception and understanding of the true cost of a vegan diet vs. meat diet in terms of human health, animal suffering and environmental consequences.

Many people are unaware that animal agriculture has been receiving government subsidies, which means that we are all helping to fund animal products.  For decades the animal food industry has been implementing efficiency practices which has become known as factory farming. For the animals this has resulted in them living in severely cramped and dirty conditions. Even with so called “humane meat”, the animals suffer and their lives are cut short.

Waste runoff from animal agriculture pollutes nearby water systems.  All animal agriculture produces greenhouse gases, in fact, animal agriculture produces more of these gases than all of the transportation systems combined (buses, cars, trains and planes).

A vegan diet isn’t just healthier for the environment it is better for people too. The staggering cost of health care for people with heart disease and other chronic illnesses that animal foods contribute to takes a financial toll on our country as a whole.

Learn More

You can read more about the heavy, hidden toll of animal farming and aquaculture elsewhere on our website. The bottom line, however, is that converting to a vegan diet is part of living a more compassionate, ethical life. If you can do it on a budget using the above tips, you’re doing the right thing for both your wallet and animals everywhere.

The post Grocery Hacks: Money-Saving Tips for a Hearty Vegan or Plant-Based Diet appeared first on North American Vegetarian Society.

When your body says “healthy home-cooked meal” and your mind says “where’s the take-out menu?” your best solution is to have an arsenal of delicious go-to dishes that you can put together quickly using items already in your cupboard, fridge, and freezer. When you keep a well-stocked pantry and freezer, you are always minutes away from a healthy, great-tasting meal. Whether you rely on canned beans and quick-cooking grains or cook your own large batches of beans and rice to portion and freeze, a good supply of grains, beans, and seasonings provides the basis for quick and delicious pantry meals.

Stock your pantry with interesting sauces, seasonings, and condiments, so you can explore the flavors of the world without leaving your kitchen. Such ingredients can help you to build healthy vegan dishes with great flavor combinations, making for endless variety and allowing you to transform your everyday pantry items into extraordinary meals.

Cooking with on-hand ingredients can also save you money. When it’s easy to whip something up, you’re less likely to reach for convenience and processed foods or take-out menus. Incorporating nutritious plant-based ingredients, such as beans, grains, and vegetables, also ensures that you eat healthy, well-balanced meals even on the fly.

Any well-stocked plant-based kitchen should include a variety of vegetables, fruits, and herbs; a selection of dried or canned beans; pasta, rice and other grains; basic seasonings; nondairy milk, nuts, seeds, and nut butters; as well flours and other standard baking items. To get the most out of your pantry, you should stock it with ingredients for recipes that you and your family will enjoy. Stock up on extra items that you use a lot, such as canned tomatoes or canned beans, peanut butter, pasta, and so on. Even if you cook beans from scratch, it’s a good idea to keep some canned beans on hand in case you run out.

Beyond these basics, you’ll want to include particular ingredients in your pantry for your favorite cuisines. To cook with Mediterranean flavors, for example, stock your shelves with artichoke hearts, olives, roasted red peppers, capers, sun-dried tomatoes, and dried porcini mushrooms. For dishes with an Asian flair, keep flavor enhancers on hand such as tamari, toasted sesame oil, chili paste, sriracha sauce, fresh ginger, rice vinegar, and hoisin sauce.

Pantry items are not limited by what’s on the shelf. They also extend to items stored in your refrigerator and freezer. For example, the fridge is where perishable staple foods such as tofu and almond milk are kept, as well as open jars and bottles of condiments and sauces. The freezer is where you can stock up on frozen vegetables such as spinach, green peas, and edamame. I also like to keep a bag of frozen bell pepper strips on hand for stir-fries, as well as cooked rice, beans, seitan, and other foods that can be prepared and conveniently divided into meal-sized portions for freezing or refrigerating.

To illustrate how easy it is to get a healthy and delicious dinner on the table using pantry ingredients, here are four recipes from my book: Cook the Pantry: Vegan Pantry-to-Plate Recipes in 20 Minutes (or Less!) (Copyright © 2015 Robin Robertson, used by permission Vegan Heritage Press, LLC.).

Everyone’s Favorite Black Bean Chili

This is my go-to chili recipe. If I have cooked lentils on hand, I use them instead of the

Soy Curls. You can also add some dark red kidney beans, if you like, to change things up a bit. If using Soy Curls, place them in a heatproof bowl with enough hot water to cover and set aside for 10 minutes to reconstitute.

1 cup reconstituted crumbled Soy Curls or TVP (texturized vegetable protein) granules (optional)

2 (15.5-ounce) cans black beans, drained

1 (24-ounce) jar chunky tomato salsa (hot or mild)

1/4 cup bottled barbecue sauce (optional)

2 tablespoons chili powder, or to taste

1 teaspoon dried oregano

1/2 teaspoon ground cumin

Salt and ground black pepper, to taste

1 1/2 cups frozen corn kernels, thawed

Water, as needed

Combine the ingredients (including the reconstituted Soy Curls, if using) in a saucepan, reserving 1/2 cup of the corn. Cover and cook over medium heat, stirring occasionally, until heated through and the flavors are well blended. Add as much water as needed to create a sauce and prevent sticking to the bottom of the pan. Reduce heat to medium and simmer, stirring frequently, until heated through and long enough to cook off any raw taste from the chili powder, about 15 minutes. Garnish with the remaining corn kernels.

Makes 4 servings

Cheesy Grits and Greens with Smoky Mushrooms

The addition of nutritional yeast and a little vegan butter give grits a cheesy flavor without the cheese. If you like, you may add 1/2 cup of shredded vegan cheddar for more cheesy goodness. The amount of time needed to cook the greens will depend on the type of greens you use and whether they’re fresh or frozen.

1 cup quick-cooking grits

2 teaspoons vegan butter (Earth Balance)

2 tablespoons nutritional yeast

Salt and ground black pepper

1 tablespoon olive oil

4 scallions, minced

3 garlic cloves, minced

8 ounces mushrooms (any kind), sliced or chopped

1 teaspoon liquid smoke

1/2 teaspoon smoked paprika

2 cups chopped fresh or frozen greens (thawed and squeezed, if frozen)

1/2 cup vegetable broth

Cook the grits according to package directions. (It should take about 5 minutes for quick-cooking grits.) Stir in the butter, nutritional yeast, and salt and pepper to taste. Keep warm.

While the grits are cooking, heat the oil in large skillet over medium heat. Add the scallions and garlic and cook 1 minute. Add the mushrooms and cook 3 minutes to soften. Sprinkle on the liquid smoke and smoked paprika, tossing to coat. Add the greens and broth, and season with salt and pepper to taste. Cook, stirring, until the greens are tender, 4 to 8 minutes, depending on the type of greens. Taste and adjust the seasonings, if needed. To serve, top the grits with the mushroom mixture.

Makes 4 servings

Paella from the Pantry

This paella is the ultimate in delicious pantry cooking. The quickest way to get it on the table is by having cooked rice on hand. If you have cooked rice in the freezer, it defrosts quickly in the microwave. You can also substitute a quick-cooking grain such as quinoa, if you prefer.

1 tablespoon olive oil

1 large yellow onion, chopped

3 cloves garlic cloves, minced

1 cup vegetable broth

1 pinch saffron threads or ground turmeric (for color)

1 teaspoon smoked paprika

1 teaspoon dried oregano

1/2 teaspoon red pepper flakes

1 (28-ounce) can diced fire-roasted tomatoes, undrained

Salt and freshly ground black pepper

1 cup frozen green peas, thawed

1 1/2 cups cooked chickpeas or 1 (15.5-ounce) can chickpeas, drained and rinsed

2 1/2 to 3 cups cooked brown rice

1 (6-ounce) jar marinated artichoke hearts, drained and chopped

1 (6-ounce) jar roasted red bell pepper, drained and chopped

1/2 cup sliced pimiento-stuffed green olives

2 tablespoons chopped fresh parsley

Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion and cook for 5 minutes to soften. Add the garlic and cook 1 minute longer. Stir in the broth, saffron, paprika, bay leaf, oregano, red pepper flakes, and tomatoes and their juice. Bring to a boil, then lower the heat to medium. Season with salt and pepper to taste, cover, and simmer for 8 minutes. Stir in the peas, chickpeas, cooked rice, artichoke hearts, roasted red bell pepper, olives, and parsley. Cook 3 to 5 minutes longer, stirring gently, to heat through. Taste and adjust the seasonings, if needed. Serve hot.

Makes 4 servings

White Bean and Spinach Quesadillas

Frozen spinach and canned white beans combine with garlic and spices to make a delec­table filling for these hearty quesadillas.

1 tablespoon olive oil

3 garlic cloves, pressed or minced

10 ounces frozen spinach, thawed and squeezed dry

Salt and ground black pepper

1 (15.5-ounce) can black beans, drained and rinsed

1 tablespoon lemon juice

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

2 large flour tortillas

Heat the oil in a saucepan over medium heat. Add the garlic and cook until fragrant, 30 seconds. Add the spinach and season with salt and pepper to taste. Add the beans, lemon juice, coriander, and cumin. Cook, stirring, until the spinach is cooked and the flavors are blended, about 5 minutes. Mash the beans well while cooking. Set aside.

Place two large tortillas on a flat work surface. Divide the spinach mixture evenly be­tween the tortillas. Spread the filling mixture evenly on half of each tortilla. Fold the remaining half of each tortilla over the half with the filling and press gently to enclose and spread the filling close to the edges.

Heat a large nonstick skillet over medium heat. Arrange the quesadillas in the hot skillet, one at a time or both, depending on the size of your skillet. Flatten with a metal spatula and cook until browned on the bottom, about 3 minutes. Flip the quesadillas and cook until the other side is golden brown. Serve hot.

Makes 2 servings

The recipes are from Cook the Pantry by Robin Robertson ©2015. Photos by Ann Oliverio. Published by Vegan Heritage Press. Used with permission.

 About the Author: Robin Robertson has written more than twenty cookbooks, including the best-sellers Vegan Planet, Quick-Fix Vegan, Fresh from the Vegan Slow Cooker, and One-Dish Vegan. A longtime vegan and former restaurant chef, she has written for VegNews Magazine, Vegetarian Times, Cooking Light, and other magazines. Robin lives in the Shenandoah Valley of Virginia with her husband Jon and six cats. Her Web site is www.robinrobertson.com.

You can purchase Cook the Pantry at our online store.

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PICNICS

Summer evenings are the perfect time for a weekend dinner in a park. Vegan picnics can follow suit with their non- veggie counterparts, consisting of traditional fare complete with red and white checkered blanket. Or, a vegan picnic can be a chance to show off some impressive and tasty dishes. Sometimes parks have cooking equip- ment available. Check with your local city parks and nature centers before packing your picnic.

Here are two recipes that are sure to satisfy your palate:

Grilled Seitan Kebabs and Asparagus Spears
Serves 8

Kebabs are relatively easy and just a little bit funkier than veggie burgers. Served with lightly seasoned grilled

asparagus spears, this meal really takes vegan picnics to another level.

For the seitan-onion kebabs:

1 package seitan (you can also make your own), cut into bite-sized chunks

1 medium red onion, chopped to large chunks

16 skewers (bamboo or metal is fine) For the seitan marinade:
3 tablespoons soy sauce
1 tablespoons brown sugar

Small pinch cayenne (optional) 5 cloves garlic, finely chopped 1/3 cup water

Whisk the ingredients for the marinade in a small bowl. Place the seitan in the bowl, making sure the marinade fully covers it. Marinate the seitan for 15 to 20 minutes before placing on the skewers. To prepare the kabobs, alternate between seitan

and onion on skewers. Place the kabobs on the grill and brush them with any marinade that remains. Cook the kabobs for 5 minutes, turning often to evenly cook them.

For the grilled asparagus:

Asparagus spears
1-2 tablespoons olive oil 1 tablespoon rosemary Salt and pepper to taste

On a plate or a baking sheet, drizzle olive oil over the asparagus spears. Sprinkle with the rosemary, salt and pepper. Turn to season other side. Place the spears on the grill; you will want to place them perpendicular to the grill rack so they do not fall through. Cook the spears for about 6 minutes (or until the tops are crispy), turning them often so they do not burn on one side.

Quinoa Salad with Fresh Veggies

Serves 8-10

No grill? No problem! Prepare this meal at home and then tuck it away in a picnic basket for a healthy and tasty alternative to traditional potato and pasta salads. Quinoa is a super food; it packs tons of nutrition and is as versatile as a grain. Instead of dousing the salad in dressing, cook the quinoa in vegetable broth and toss the veggies in a lightly seasoned oil mix.

For the salad:

1 cup quinoa
1 cucumber, diced
1 red onion, diced
1 tomato, diced
2 cups chopped baby spinach 1/4 cup olive oil
Salt and pepper to taste
1 teaspoon dried thyme
3 cloves garlic, minced

Prepare the quinoa. Mix the oil, seasonings and garlic in a small bowl and add the chopped vegetables, tossing them to coat evenly. In a larger bowl, add the quinoa and vegetables and mix. Refrigerate until you leave for your picnic.

MUSIC FESTIVALS

The variety of attendees at a music festival is astounding; the food you bring should have as much variety. Music festivals can be a lot like camping, even more so if you actually do stay overnight. And, with staggering prices for the food and drinks that are available, bringing your own snacks is a must. Take a small cooler to keep this lunch fresh:

Veggie Empanadas

Makes 12 Small Single Servings

This recipe calls for some prep time before, but will give you a forkless feast at any festival or day-long outdoor event. The dough recipe

below was adapted from another at the Tomorrow Austin blog at WordPress. These will be tasty out of the oven, but chilled for a while, they make a nice pocket sandwich.

For the dough:

2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoons salt
1/3 cup vegan margarine, such as Earth

Balance
1/3 cup cold water

Combine the flour, baking powder and salt together. Mix in the margarine with a fork until the dough becomes lumpy, add the cold water and then knead for about 2 minutes, making sure all the ingredients are incorporated. Preheat oven to 350 degrees. Once the dough is combined, roll it out to about 1/4-inch thick. For small empanadas, use the top of a glass. For larger empanadas, use a saucer or a plastic lid.

For the filling:

If you want to substitute other veggies in this filling, you can!

the refrigerator before leaving on your outing, then store in a cooler until you are ready to eat.

DAY HIKES

Hiking requires fuel. Although peanut butter and jelly is a quick fix, regular hikers may tire of this combination. Hiking usually means no heat to cook and no ice to keep food cool; this combination makes for squashed wraps, soggy sandwiches and hungry hikers. And if you are an avid hiker, embarking on trail adventures often, you will become tired of the same granola bars and trail mixes. The following recipe takes the idea of a trail mix – crunchy and energizing – and puts a new spin on it.

Spicy Chickpea Snack*

Serves 4

1 can (15 oz.) chickpeas 2-4 tablespoons olive oil
1 tablespoons chili powder Small pinch cayenne
Salt and pepper to taste

Preheat oven to 400 degrees. Rinse chickpeas well before baking. In a shallow baking dish, combine oil and spices. Add chickpeas and mix until coated. Bake for 7 minutes, then stir. Bake for another 7 to 10 minutes, or until crunchy. Store in the fridge until you leave for a hike. These are great hot or cold and will last in a backpack. n

1-2 green bell peppers, chopped Large onion, diced
1 cup spinach, chopped finely
1 zucchini, cut into small chunks 1 tablespoon olive oil

1 teaspoon cumin
1 teaspoon chili powder Salt and pepper to taste

Place the chopped vegetables in a small bowl. Add the oil and seasoning and toss to coat. Place about 1/2 spoonful into the center of your empanada rounds. Fold the round in half and then press the edges with a fork. Cut a small area in the top of the empanada to allow steam to escape; this will help the filling from oozing out the sides. Brush the empanadas with a little margarine and bake at 350 degrees for 25 to 30 minutes, or until lightly browned. Chill the empanadas in

*This recipe was adapted from Laukaus at Vegweb.com.

KRISTA PARKER is a blogger and online writer who focuses on vegan and vegetarian recipes. She has written product reviews and cookbook reviews on her personal blog: http://somethingscumptious.wordpress.com/. As a lover of vegetarian foods from all over the world, she is constantly looking for new culinary experiences.

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If healthy bodies and a healthy planet don’t provide enough motivation, consider the financial benefits: the study’s researchers predict that at least $1 trillion in health care costs and lost productivity could be saved by changing dietary habits. These savings increase to $30 trillion annually when putting a dollar value on lives lost due to unhealthy food consumption. Imagine the increase if researchers took into consideration the cost of today’s severe weather events that can be attributed to global warming.

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Finding Healthy Ingredients for Vegan Recipes for Beginners

Beginners always ask: How do you get enough protein? Don’t you need calcium from milk? The good news is that wholesome plant foods provide an abundance of nutrients that you will need to thrive. There are lots of high protein vegan recipes that also include other necessary nutrients, such as iron, calcium and B vitamins. Make sure that you have a source of B-12.  It can be a vitamin supplement or fortified in some of the prepared foods that you buy, check the label to be sure.

Just because you’ve decided to become a vegan doesn’t mean you have to give up the pleasures of the non-vegan foods you love. Vegans eat pizza — topped with meat substitutes and or non-dairy cheese.   There are vegan versions of milk, ice cream, chocolate and even cheesecake! The fact is that there are numerous compassionate options to substitute for the ingredients you’ve grown up with. And although it’s true that you can’t always find these substitutes in every corner grocery store, demand for these products grows every year. Large supermarkets,  specialty and natural foods stores are usually your best bet for finding the ingredients you need on hand to make going vegan a viable lifestyle choice.

Your First Grocery List

NAVS provides the following information to assist you in making your first grocery list as a vegan.  Unless you have a household member who is not at vegan, start by giving away all the animal products and by-products in your fridge and cupboards.  Don’t forget to read every label for ingredients such as whey, gelatin or other animal by products.  Salad dressings and snack foods are other foods you’ll need to check carefully.

Now that you’ve made plenty of room on your shelves, it’s time to pick up:

• Milk, egg, butter, yogurt and cheese substitutes: Almond, rice, hemp, coconut, cashew and non-GMO soy milk are popular dairy alternatives. Earth Balance makes a tasty butter substitute that’s free from hydrogenated oils. Daiya, Miyoko’s Creamery and others make nondairy cheeses, and Ener-G Egg Replacer and Vegan Egg are common egg replacers.  There are number of vegan yogurts made from soy, coconut and other vegan milks.  Veganaise and Just Mayo are two brands of vegan mayonnaise on the market.  You might use these ingredients regularly, so make sure to keep them stocked in your vegan pantry.

• Protein sources:  Beans! Tofu! Tempeh! Greens! Wait — greens? Yes. You probably already know that soy-based tofu and tempeh are high in protein, but surprisingly calorie for calorie so are spinach and broccoli. Even a medium-sized baked potato contains four grams of protein! Textured Vegetable Protein (TVP) and seitan are common alternatives too. Ready made meat substitutes from burgers, hot dogs to sandwich slices are available in most supermarkets.  Not much of a cook? Try heat-and-serve meals from a favorite vegan brand such as Tofurky or Daiya.   Amy’s also has a line of vegan frozen meals.

• All the produce you want: The best part of going vegan is reacquainting yourself with all your favorite fruits and vegetables. It’s also a great opportunity to buy that weird-looking fruit you’ve always wanted to try — or to figure out what to do with bok choy. Buy on sale, because when fruits and veggies cost less, they’re usually in season — and that means they’ll be more flavorful. Vegetables and fruits provide vitamins and minerals as well as health protective compounds such as phytochemicals  and should be eaten daily in recommended amounts.

• Dessert: Vegans love dessert! It’s a common misconception that vegans can’t eat chocolate, but actually there are a lot of dairy-free options on the market. Just read the label before you buy. There are countless vegan-friendly recipes for fruit pies and tarts, cookies, brownies and cakes — even cheesecake and mousse.  Also, there are an abundance of delicious pre-made treats including a number of brands of vegan ice creams.

Finding Healthy Recipes for Vegan Cooking

Thanks to the Internet, finding recipes for healthy vegan cooking has never been easier.  There are many websites that have a variety of delicious recipes. Explore online to find ones that fit your taste preferences. NAVS is pleased to provide you with a wonderful collection of delicious vegan recipes from leading cookbook authors. Check out our recipe directory to find a recipe that will suit your taste buds!

Visit Our Recipe Directory!

New vegan cookbooks are being published almost weekly.  Check your local library or bookstore.  NAVS has a wide selection of cookbooks available at our Bookshop Plus webstore.  You’ll not only find recipe books, but an array of other books to support your new vegan lifestyle.

Let’s face it —  no one would go vegan if it meant eating yucky or flavorless food. Once you discover how tasty, filling, nutritious and colorful eating vegan is — and how much better you feel when you practice mindful dietary habits — you’ll never go back.

Join NAVS Today

When you become a member of the North American Vegetarian Society, you’ll receive a subscription to our bi-annual magazine, Vegetarian Voice.   You’ll also have access to our exclusive member video site. Members also receive a 10% discount on NAVS merchandise and a discount off of Vegetarian Summerfest costs.

New members will receive our FREE 40 recipe card set featuring favorite recipes from seven popular cookbook authors. This collection (not available for purchase) includes entrées, salads, soups, side dishes, desserts and more. Join Now!

Welcome to a healthier, more compassionate you!

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They’re heeeere! If you like Brussels sprouts then you’ll love Brussel Bytes, made from Brussels sprouts, coconut and pumpkin seeds tossed in a tasty coating of goodness. Created by Wonderfully Raw Gourmet Delights, these organic bytes take crazy good munchies to the next level. Stock the car for this summer’s drive to the Vegetarian Summerfest! Flavors: Chili Pumpkin Seed, Cheezy Herb and Tamarind Apple Crunch. $5.99 for a 2-oz. bag. mycocoroons.com.

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We hope that in the not too distant future there will be a national veganic growers organization, but in the meantime, NAVS is willing to act as a clearinghouse by maintaining a database of commercial veganic growers. We hope this will make it so that each person trying veganics for the first time doesn’t have to “reinvent the wheel”.

Write to NAVS at P.O. Box 72, Dolgeville, N.Y. 13329. or email us at navs@telenet.net

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Veganic Amendment

Average Analysis N-P-K

Primary Benefit

For Comparison:

  Cattle manure 2-2.3-2.4 Organic matter

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