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.

Factory Farmed or Free-Range — Animals Suffer When You Eat Meat

If you’re reading this, there’s a good chance you’re already aware of the horrible conditions — including cramped, unsanitary living quarters, lack of sunlight and persistent disease — encountered in factory farms. While free-range and other supposedly “humane” types of farming are advertised as an alternative to this, in fact they only prove what animal rights activists have known all along — namely that cows, chickens, pigs and other “livestock” are all highly intelligent, social creatures deserving of a long and happy life. If we are to honor this fact, avoiding the use of animal products entirely is the logical choice.

Animal Agriculture Kills Wild Animals, Too

It’s not only farm animals that suffer at the hands of the agricultural industry. Each year in the U.S., more than 3 million animals — including endangered species such as golden and bald eagles, as well as domesticated cats and dogs — are killed by Wildlife Services (a federal agency) in an effort to eradicate “nuisance” wildlife that could potentially attack “livestock”. These animals are often killed indiscriminately, often in painful, drawn-out ways. The current trend of free-range farming will only mean more collateral damage to animals living freely in nearby areas.

Eggs Aren’t Harmless

Taking a stand for animals can’t end with cutting out meat. If we are to be truly informed and ethical eaters, it is necessary to understand the harsh realities of egg farming, too. Here are some facts you might not be aware of:

• Hens in industrial farms are forced to lay up to 30 times more eggs than they would naturally
• 95% of all egg-laying hens live out their lives in cramped battery cages, where they are often cruelly de-beaked and frequently suffer from broken bones, hemorrhaging and dehydration
• Every year, 200,000,000 male chicks are killed by the egg production industry — typically by suffocation or ground up alive in industrial macerators

Neither is Dairy

The situation in a modern dairy farm is no less grim. Most newborn calves are forcibly removed from their mothers within 12 hours so that milking can begin.  This separation is extremely distressing to both the mother and her calf.  They often call for each other for days. Then, the calf will spend the first 2-3 months trapped alone in a small pen and fed a special milk replacer engineered to fatten them up for production as quickly as possible.

Once they are old enough to lactate, they begin a cycle of forced impregnation that takes an increasingly heavy toll on their bodies. When production declines around age four or five — less then a quarter of their natural lifespan — most dairy cows are unceremoniously slaughtered and sold for meat.

Vegan Diets Save the Lives of Animals

Every day — often without thinking — we make a series of small decisions about the foods we put in our bodies. Recognizing that you alone decide what to eat is the first step in ending animal cruelty. While many people find this intimidating, it can also be empowering.

To learn more about the link between veganism and animal rights issues, keep browsing our website and explore some of the resources we’ve put together for anyone who wants to make more responsible, humane dietary choices.

The post Veganism and Animal Rights: How Your Diet Affects the Lives of Animals 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.

The post The Power of a Plant-Based Pantry appeared first on North American Vegetarian Society.

Nuts and seeds were an important energy and nutrient source throughout history. Almonds and pistachio nuts are mentioned as far back as biblical times, and references to other nuts and seeds abound in the literature. Historians hypothesize that ancient societies (about 10,000 years ago) centered on the harvesting of nuts, which may then have fostered agriculture. Predictable growth (nuts grow on trees), long storage life (especially during winter), and generous nutrient profiles are all advantages of nuts to ancient cultures. Interestingly, ancient Romans gave sugared almonds as gifts at weddings, and this custom is still used today. Peanuts, which date back to about 800 B.C., much later joined the Apollo astronauts to the moon in 1969 (1).

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today’s largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

A detailed chart comparing nutrient values of nuts can be viewed at nuthealth.org/nutrition, followed by /nutrient1oz.html for a general nutrient comparison, /phytochemical.html for a list of known phytochemicals, and /orac.html for selected antioxidant values in nuts. A few nut nutrient notables: Brazil nuts are the highest food source of the essential mineral selenium. Cashews have more iron than other nuts. An ounce of pine nuts has more manganese than even the RDA. Sunflower seeds are the richest source of vitamin E. And pistachios are by far the best nut source of lutein, a phytochemical important for eye health. Eating a variety of nuts and seeds daily ensures that you’re getting a healthy balance of these and other important nutrients.

Guidelines and recommendations

It’s no longer a secret that nuts and seeds are healthful, but it’s a shame that these little nutritional gems got such a bad rap for so long (mostly because of their relatively high fat content). But even the U.S. government is jumping on the bandwagon and encouraging us to eat more. In 2003, the FDA approved a health claim for nuts and heart disease, which is a big deal: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Unfortunately, seeds don’t get as bright a spotlight as nuts, and they really deserve to.

Much to the chagrin of us vegans and vegetarians, the USDA continues to lump nuts and seeds in the same food group as meats, poultry and fish, reasoning that they are all good protein sources. In some ways, it is unfortunate that nuts and seeds appear to rank equally with animal flesh. Meat is known to damage health (not to mention other problems with meat), and nuts and seeds are known to protect health. And their origins could not be more opposite. But in other ways, referring to nuts and seeds as an equally acceptable protein source might be a good thing. Since plant foods are often viewed as inferior to animal foods, grouping peanut butter and steak together grants the assumption that these foods are, at least to an extent, interchangeable. After all, ounce per ounce, the protein content of nuts is comparable to meat.

A closer look at the USDA’s 2005 Dietary Guidelines and Food Guide Pyramid reveals that nuts and seeds are actually recommended along with fish for their healthy oils. In fact, the MyPyramid Web site states, “Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.” The site also states, “Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.” If we could move this information out from under the muddle and make it more available to people, perhaps folks would consume more nuts and seeds and less animal flesh, benefiting overall health.

As vegans, we should follow not the UDSA or FDA nutrition guidelines, but the Vegetarian Pyramid and Vegetarian Food Guide that accompany the American Dietetic Association’s Position Paper on Vegetarian Diets. Here, nuts and seeds are part of the “Legumes, Nuts, and Other Protein Rich Foods” Group (five servings recommended). The Guide states, “Include two servings every day of foods that supply omega-3 fats. Foods rich in omega-3 fat are found in the legumes/nuts group and in the fats group. A serving is 1 teaspoon (5 mL) of flaxseed oil, 3 teaspoons (15 mL) of ground flaxseed or 1/4 cup (60 mL) walnuts. For the best balance of fats in your diet, olive and canola oils are the best choices for cooking.” Further, “Servings of nuts and seeds may be used in place of servings from the fats group.” (2)

How many servings of nuts and seeds should we aim for per day? This depends on the rest of your diet. The Vegetarian Food Guide recommends five servings of high-protein foods and two servings of fats, and nuts and seeds can fall into either group. A reasonable goal might be two total servings, adjusting the remaining servings of protein and fat. (A serving of nuts or seeds is 1 ounce, or 2 tablespoons of nut/seed butter.)

Health benefits of nuts

Most studies on the health effects of nuts and seeds show benefits related to cardiovascular (heart/blood) health, possibly because of their high ratio of unsaturated to saturated fat, their high fiber content, their antioxidant and phytochemical content, or perhaps how all of these factors work together in the body. This is big news, as cardiovascular disease is the number-one killer in the United Sates. And while the majority of studies focus on nuts, it is likely that the relationship of seed consumption to health are similar, due to the similar nutrient profile and origin of each.

Direct cross-cultural comparisons reveal that in countries where people eat a lot of nuts, the incidence of cardiovascular diseases is lower than in countries where people eat few nuts. Controlled studies show similar relationships; not only have nuts been shown to lower cholesterol levels, but to decrease risk of actual disease and death. In a study of more than 34,000 Seventh-Day Adventists, those who consumed nuts at least five times a week had half that rate of heart attack as those who rarely ate them, and those who ate nuts only once a week still had a 25 percent lower risk of heart disease than nut avoiders (3). Another study of 34,500 women showed that those who ate nuts were 40 percent as likely to die from heart disease as those who never ate nuts (4). More recently, the Nurses’ Health Study, involving over 86,000 women, reported a lower rate of heart disease among frequent nut consumers than for nut avoiders (5).

While dozens of studies have compared nut consumption to cardiovascular health outcomes, it is difficult to draw conclusions because of the different study designs, different nuts studied and different populations involved. In 2005, researchers compiled data from 23 studies (including studies on almond, peanut, pecan, walnut and macadamia consumption) and concluded that 1.5 to 3.5 servings of nuts per week, as part of a heart-healthy diet, significantly decreased total and LDL (bad) cholesterol levels (6). Since this summary was published, at least two studies suggest similar benefits for pistachios (7, 8). For heart health, it seems that you can’t go wrong with nuts.

Despite its reputation of a high-calorie and -fat snack, nuts and seeds may play an important role in weight loss and maintenance. How? Mostly, by curbing appetite. Nuts are thought to promote satiety, which can help reduce the consumption of other foods (9). Indeed, a recent review showed that frequent nut-eaters are no heavier than nut avoiders (10). A study of 65 people on a weight reduction program in 2003 compared a diet rich in almonds with one rich in complex carbohydrates. The almond group lost weight and maintained the weight loss at greater rates (11). Another study where participants were given 3 ounces of peanuts a day revealed that subjects tended to reduce intake from other sources during the day. They were satisfied, which led to balanced intake, promoting weight control and possibly weight loss (12).
Consuming nuts may play a role in diabetes prevention and glucose control. In a study conducted by the Harvard School of Public Health, it was suggested that nut consumption may lower the risk of Type 2 diabetes in women (13). Another recent study indicates that eating almonds may help avoid spikes in blood glucose after ingesting foods that are known to raise blood sugar levels (14). Nuts and seeds, in general, with their low glycemic index and excellent nutrient profile, are perfect as part of a diet designed to control existing diabetes.

What about cancer?

Studies specifically analyzing nut and seed consumption and cancer risk are rather scarce. However, we do know that certain components of nuts and seeds – namely fiber and certain phytochemicals and plant sterols – help reduce the risk of certain cancers. Furthermore, we now know that it’s not total fat, but the type of fat, that increases or reduces risk of breast and other cancers. Trans fats (found in processed foods and animal foods) and saturated fats (found in meats, poultry skin and full-fat dairy products) are the worst offenders. Nuts and seeds provide varying amounts of primarily unsaturated fats (75 to 80 percent), and thus are important in achieving optimal fatty acid status which, in turn, is important for a diet designed to reduce cancer risk.

Nuts and seeds in the vegetarian diet

In general, vegetarians and vegans tend to eat more nuts and seeds than nonvegetarians. This is not a recent or local phenomenon; cultures worldwide have used nuts as staples in plant-based cuisines for generations. In India, for example, peanuts and peanut oil are prominent parts of the vegetarian diet, and have been for thousands of years. For most modern vegetarians, nuts and seeds are not perceived as an occasional or snack food but a food consumed consistently as part of meals (15).

The many faces of nuts and seeds

You’ve undoubtedly noticed that nuts and seeds are available in dozens if not hundreds of varieties. What to choose? Roasted? Raw? Smoked? Blanched? Spiced? Dry roasted beats oil-roasted, if these are your only choices at the grocery store. However, head to the health food store because unadulterated raw nuts and seeds are the best option. Heating and processing of nuts and seeds destroy some of the protective nutrients, but on the plus side, such processing does help to preserve nuts and seeds (processed nuts can still spoil, however). So when buying raw nuts and seeds, seek a reliable and safe source, as poorly-handled raw nuts and seeds can be a source of bacterial contamination. If you buy flavored nuts, read labels because some nuts and seeds have added gelatin, used to ensure that spices stick (16). And smoked or candied nuts can contain added fats, sugars, salt, MSG and other additives. Again, read labels and rely primarily on raw nuts and seeds. Save treats like dark-chocolate covered almonds and sesame seed candy for special occasions.

Food allergy concerns

Of course, not everyone can tolerate nuts and seeds. Nut allergies are very common, and seed allergies are also becoming more prevalent, with sesame topping the list. Rates for both nut and seed allergies are rising, especially in children and young adults. Most folks who are allergic to one or more nut or seed can safely tolerate others. In severe cases, all nuts and/or seeds need to be avoided because of possible cross-contamination. For vegans who need to limit nut and seed consumption, beans and lentils are the best stand-in, with healthy amounts of leafy greens, canola oil and soy products for the missing omega 3s. Fortunately, flax seed allergy is relatively rare, and generally safe for those allergic to other nuts and seeds.

Incorporating nuts and seeds into a healthy plant-based diet

Who says the only way to enjoy nuts and seeds is by the handful? There are myriad creative ways to add nuts and seeds to your meals and snacks. And if you’re not in the crunching mood, just about all nuts and seeds can be made into a “butter” or spread, or ground into a powder. Add your favorite nuts and/or seeds (or their butters) to:

• Granola, dry cereal, or trail mix;
• Hot breakfast cereal or porridge;
• Rice, grain pilaf or pasta;
• Whole-grain cookies, muffins, pancakes or waffles;
• Homemade bread;
• Leafy green salad;
• As a main ingredient in a vegetable pate, gravy, “burger” or loaf;
• Soy yogurt;
• Stir-fry or steamed veggies;
• Soup (have you tried gourmet vegan soup made with cashew butter?);
• Chili, casseroles, gratins;
• Smoothies and other beverages;
• Pie crust, vegan “pudding,” cake, nondairy frozen dessert, other desserts.

Toasting nuts and seeds gives them a yummy, intense flavor. The easiest way to toast nuts is in a toaster oven, if you have one, or in an oven. Chop nuts or seeds and toast (or bake at 350 degrees) for five to 10 minutes, or until they start to brown (they’ll brown even more when you remove them from the heat). Shake them around frequently or they might burn, as they tend to do quickly.

Keeping it safe: proper handling of nuts and seeds

Due to their high fat content, nuts and seeds become rancid if subjected to heat, humidity or light over a certain time frame. Keep unshelled raw nuts for six months to a year in a cool, dry place. Store shelled nuts for three to four months at room temperature in an airtight container, or up to six months in the refrigerator, or a year in the freezer. Whole flax seeds can be kept at room temperature in an airtight container for one year, and ground flax seeds can be kept in an airtight, dark container in the refrigerator for 30 days, longer in the freezer.

When shopping for nuts, look for clean shells with no cracks (except pistachios, which are semi-open). Speaking of pistachios, have you noticed how scarce the red and green ones have become? Years ago, U.S. importers dyed the nuts to hide blemishes, but now most of our pistachios are grown in California, the dyes are not typically used. Another neat nut factoid: have you ever seen a cashew shell? No? It’s because they contain a potent skin irritant toxin.
Sesame, sunflower, pumpkin and flax seeds, as well as almonds and peanuts and perhaps many other nuts and seeds, can be sprouted. Sprouted nuts and seeds are nutrient-rich, and sprout enthusiasts claim that the nutrients from sprouts are better absorbed than those from the native nut or seed. Certainly, the nutrient profiles of sprouts are impressive! You can do it yourself or buy sprouts at the store. Books and Web sites on the topic abound.

Seek a reliable, well-known source of your nuts and seeds. Choose a market that has a high grocery turnover and, if you buy in bulk, be sure that food safety guidelines (such as proper use of gloves, dedicated bins and cleanliness) are followed. Even the best stores and handling practices won’t ensure that nuts are fresh and safe; if you detect even the slightest off-smell, return the nuts to the store. If you can’t find a store near you that stocks a good variety of fresh nuts and seeds, consider an online merchant. Visit an online store that ranks high in search engine rankings and that has good customer feedback and a fair return policy. Sometimes you can buy directly from the grower!

Seed standouts: flax and hemp

Flax seeds are a tremendous asset to the vegetarian diet. They also have an interesting history. It is believed that flax and flax seeds were first cultivated in Babylon in 3000 B.C. Hippocrates used flax for patients with abdominal complaints, around 650 B.C. Around the eighth century, Charlemagne passed laws actually requiring people to add flax to their diets, because of how important he viewed flax to be to health (17). We are not required to eat flax seeds, but it sure is a good idea to do so! Flax seeds are among the best plant sources of omega-3 fats, plus they have lignans, an anti-carcinogen, and boron, a mineral important for bone health. Best to eat them ground, so that the nutrients are readily available (the tiny seeds are easy to swallow whole). It’s a no-brainer to add ground flax seeds to mixed dishes, hot cereal and smoothies. And if you need an egg replacer for cooking, blend 1 tablespoon ground flax with 3 tablespoons water.
Hemp seeds are another super source of omega-3 fatty acids, and are showing up everywhere these days – cereals, “milk,” cookies and bars, and even vegan ice cream. The seeds (and their oil) offer the greatest health benefits.

Why not just use the oil?

Flax and hemp oils, as expected, contain more omega-3 fats per serving than the whole seed. So why not just skip them and go directly to the extracted oil? Actually, it’s not a bad idea to use high omega-3 oils in moderation. But the oil should not replace the seeds; they should both be incorporated into the diet. The whole seeds contain fiber and other important nutrients that do not end up in the oil. But the oil has concentrated amounts of protective fats. So both are important. Oils high in omega-3s oils spoil rapidly and should be kept in the refrigerator and used within a few weeks. These oils are perfect for salad dressings and smoothies but, due to low smoke points, not suitable for cooking. Healthy vegans should aim for 1/2 to 1 teaspoon of flax or hemp oil a day, depending on the rest of the diet.

Bottom line

If you are a vegan and concerned about your health, nuts and seeds should play a role in your daily diet. Their nutrient profiles, not to mention their flavor and versatility, go a long way in making the optimal vegan diet as nutritious and delicious as it can be.

(1-17) References for this article are available from NAVS at navs@telenet.net or P.O. Box 72, Dolgeville, NY 13329.

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I don’t eat lamb…You feel guilty. It just feels kind of like…they are very gentle. It’s like a shame that they’re killed and we eat them. Well, cows are [gentle, too, but we eat them. I don’t know how to describe it….It seems like everybody eats cow. It’s affordable and there are so many of them but lambs are just different. You don’t cuddle a cow. Seems like it’s okay to eat a cow but it’s not okay to eat a lamb…the difference is weird.    — 43-year-old meat eater

Statements like the ones above epitomize the types of comments meat eaters make that bewilder vegetarians. It truly is perplexing: a butcher wouldn’t be able to carry on with his work if he really thought about what he was doing, and a rational adult male is affectionate toward one species but eats another and has no idea why. Before being asked to reflect on their behaviors, neither of them thought there was anything at all odd about the way they relate to the animals that become their food, and after such reflection their awareness “wore off” within hours. So the butcher kept the unpleasant reality of his job at bay and continued to process animals, while the meat eater suppressed his mental paradox and continued to eat them. It is no wonder that vegetarians find the mentality of meat confounding.

Yet for many vegetarians, what is most baffling is not meat eaters’ tendency to avoid reflecting upon their food choices, but the array of explanations they give for why it’s “impossible” to stop eating meat: After learning the myriad nutritional benefits of a plant-based diet, the health-conscious meat eater claims he doesn’t want to risk becoming protein deficient. After reading the statistics of the environmental damage wrought by animal agriculture, the hybrid-driving meat eater says she’s got her hands full working on other social issues and   she doesn’t eat much “red” meat anyway. After learning that countless

grocery stores and restaurants offer plentiful vegetarian options and that there’s a wide variety of cookbooks and vegetarian starter kits that offer guidelines for transitioning to a plantbased diet, the intellectual meat eater says it would be too complicated to stop eating meat. After hearing about the suffering of farmed animals, the sensitive meat eater expresses heartfelt sympathy only to end up at the Burger King drive-through later that day because she can’t break the habit of eating animals. And after eating yet another delicious faux meat meal that he claims is so much like the real thing he couldn’t tell the difference, the meat eater says he “could never” become vegetarian because he likes meat too much. The same people who find it impossible to stop eating meat may have raised a family on their own, survived a life-threatening illness, worked their way through a lifetime of schooling, lived through a major trauma, won a Nobel prize, or accomplished any number of feats that surely require more effort and sacrifice than becoming vegetarian.

Understandably, the mixed messages meat eaters send can cause vegetarians to feel exasperated and frustrated. Yet, rather than question a meat eater’s mentality, which would lead to greater understanding, vegetarians often question the meat eater’s character, which leads to further tension and confusion – at best, the meat eater is viewed as selfish and lazy, someone who puts his or her own comfort and convenience above the lives of other animals and the preservation of the planet. But while it makes sense that vegetarians would draw such conclusions, these assumptions are arguably as illogical as those posited by meat eaters. Many meat eaters are also loving fathers, mothers, and friends; they are fearless rescue-workers, dedicated teachers, impassioned activists, tireless community leaders, kindhearted philanthropists, compassionate animal caretakers, devoted partners, and great humanitarians.   that it enables humane, rational people to engage in inhumane, irrational behavior, without even realizing what they’re doing. So, vegetarians would do well to focus on meat eaters’ mentality rather than their morality and approach conversations with curiosity rather than resentment.

Approaching meat eating with curiosity can lead vegetarians to ask the questions that will help them more effectively relate and advocate to meat eaters: How can compassionate individuals put the body parts of dead beings into their mouths and find the experience pleasurable rather than repulsive? How can a nation of critical consumers who may brood over which brand of jeans to purchase leave their food choices so unexamined—choices that drive an industry that kills 10 billion animals per year? How do people not see the contradictions that are right in front of them? Vegetarians—and even a number of meat eaters—understand why people shouldn’t eat meat, but few people understand why they do eat meat and it is this latter point that must be addressed in order to have more productive conversations about meat consumption.

IDEOLOGY

The answers to the above questions make sense only through the lens of ideology. An ideology is a social belief   system that shapes people’s beliefs, feelings, and behaviors. A dominant ideology is the belief system of a dominant (power-holding) social group – for example whites, males, or the economically advantaged – and it is so socially entrenched that its influence is largely invisible. Dominant ideologies construct our reality; they shape the lens through which we see the world by promoting beliefs, attitudes, practices, laws, values, and social norms as universal truths rather than a set of opinions that reflect and reinforce the interests of the power-holding group.

Dominant ideologies whose tenets (beliefs and practices) run counter to the deeper values of most individuals must actively work to ensure the participation of the populace. Without popular support, the system would collapse. These ideologies rely on specific strategies, or defenses, to hide the contradictions between people’s values and behaviors, allowing individuals to make exceptions to what they would normally consider ethical. Such ideologies exist on both social and individual levels; their defenses operate externally (shaping social institutions and norms) and internally (shaping our mentality). External defenses maintain a social structure that forces people to conform to the norm by rewarding those who do (e.g., making them feel socially accepted) and punishing those who deviate (e.g., making them feel deficient and ostracized). Internal defenses maintain the mentality that supports social norms, and these defenses are triggered any time information is presented that threatens the ideology. Internal defenses aren’t logical responses; they’re automatic reactions that block or distort information that may expose the ideology.

The primary defense of a dominant, “unethical” ideology is invisibility and the primary way the ideology stays invisible is by remaining unnamed. If we don’t name it, we won’t see it, and if we don’t see   it, we can’t talk about it. Invisibility protects the ideology from scrutiny and thus from being challenged. This is one reason that only non-dominant ideologies are named, at least initially; for instance, while there has long been a name for the ideology of those who don’t eat meat, vegetarianism, the dominant, meat eating ideology hasn’t been named until recently.

CARNISM

Carnism is the name I’ve given to the ideology in which it’s considered ethical and appropriate to eat certain animals. As long as eating meat is not necessary for survival, it’s a choice, and choices always stem from beliefs. Meat eaters are not carnivores, which are animals that need meat in order to survive. Nor are they merely omnivores which, like vegetarians, are animals that are able to survive consuming both plant and animal matter. “Carnivore” and “omnivore” reflect nothing more than a biological predisposition. For humans, eating meat is not a biological necessity, but a philosophical choice based on a set of assumptions about animals, the world, and oneself. [1]

By failing to name the system that is carnism, eating meat is seen as a given rather than a choice, and the assumptions driving meat consumption remain unexamined. This lack of awareness is why people eat pigs but not dogs and have no idea why.

Carnism is a system that is organized around intensive and unnecessary animal suffering. Because most people don’t want to cause animals to suffer, let alone know that they’ve participated in such suffering, the system must prevent them from connecting the dots, psychologically and emotionally. The carnistic system is set up to block awareness, in order to block empathy and its sister emotion, disgust. When a person sits down to a hamburger, for instance, she isn’t aware, or thinking, of the living animal she’s eating. She therefore isn’t feeling empathy for the suffering of the being that became her food and she finds the meat appetizing rather than disgusting.     But this same (American) diner doesn’t have years of carnistic conditioning when it comes to eating dogs. Were she to sit down to an identical burger, but made of dog flesh rather than beef, she would be acutely aware of the animal from whom the meat was procured and she would likely be too disgusted to eat it.

Carnism enables people to eat the meat of a select group of animals by employing a specific set of defenses that operate on a collective as well as an individual level. These defenses include, but aren’t limited to, denial (“Animals raised for meat don’t really suffer much”), avoidance (“Don’t tell me that; you’ll ruin my meal”), dichotomization (“Dogs are for loving and pigs are for eating”), dissociation (“If I think about the animal that became my meat I’ll be too disgusted to eat it”), and justification (“It’s okay to eat certain animals because they’re bred for that purpose”). Carnistic defenses are intensive, extensive, and are woven into the very fabric of our society and our minds.

RELATING TO CARNISTS

Much of the confusion and tension between vegetarians and meat eaters, or carnists, exists because neither group recognizes the carnistic mentality or the tremendous pressure to maintain the carnistic status quo. Vegetarians need to understand that carnists are ensnared in an invisible system that actively works to coerce them to act against their own interests (psychological consistency and emotional authenticity) and the interests of others. Vegetarians also need to realize that asking a carnist to stop eating meat is asking for much more than a change in behavior. It is asking for a fundamental shift of identity, for a profound paradigm shift, and for the carnist to resist deeply embedded psychological defenses. No matter how easy it may have been for you to stop eating meat, for most people, this kind of change happens only over time, when they feel psychologically and emotionally safe enough to begin questioning some of their lifelong assumptions. In Strategic Action for Animals, I describe specific principles for communicating with and advocating to carnists so as to increase the likelihood that your interaction will be mutually satisfying and your message will be received. Following are some useful points:

MODEL THE QUALITIES YOU’RE ASKING FOR: curiosity, compassion, empathy, respect, and a willingness to truly listen and self-reflect. The more defensive you are, the more you’ll trigger defenses in your audience.

RELATE TO CARNISTS AS PEOPLE, RATHER THAN AS MEAT EATERS. No matter how much you don’t respect their choice to eat animals, it’s essential to respect carnists’ humanity.

SIMILARLY , REMEMBER THAT CARNISTS ARE INDIVIDUALS, many of whom have more in common with you than they do with each other. Don’t lump them into a group and project stereotypes onto them.

FOCUS MORE ON THE PROCESS (the dynamic, or the “how”) than the content (the subject, or the “what”) of a conversation. Instead of your goal being to influence another’s

perspective, strive toward having a respectful, mutually enlightening dialogue. No matter how strongly you feel about promoting vegetarianism, the more you strive to “convert” your listener, the less likely it is that you will achieve this end.

RECOGNIZE THAT THE FACTS DON’T SELL THE IDEOLOGY . The only reason a person would choose to eat a hamburger over an identical veggie burger is because of what meat represents, rather than what it actually is. Knowing this will help you feel less frustrated with resistant carnists.

DON’T LET DEFENSIVE CARNISTS DISRESPECT YOU. Some carnists attack vegetarians as a way of defending their meat eating. You should never let people judge you as being extremist, hypocritical, picky, hypersensitive, etc. } Create an empowering environment . Empowerment is the feeling of being connected to your personal power, and empowered people are much more likely make positive changes. The opposite of empowerment is shame, and shame results from feeling judged. To empower others, treat them as though they are fundamentally worthy – speak from your heart with the objective of sharing your truth and detach yourself from the outcome of the conversation.

Understanding the carnistic mentality can be tremendously liberating for carnists and vegetarians alike. By making the invisible visible, we take a step outside the carnistic system and can choose how we participate in it. Carnists can choose to more fully examine their meat eating; vegetarians can choose to more fully examine how they relate to carnists. And both groups can better cultivate the very qualities that will ultimately transform the system: awareness, empathy, and compassion

. [1] This statement does not refer to those who are geographically or economically unable to choose whether to eat meat.

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Our sense of superiority over the rest of animal creation has always been founded on our superior intellect. For two reasons, intelligence provides a shaky foundation for the treatment of animals. First, intelligence does not predict sentience. There’s no valid reason that a mouse should feel the prick of a needle any less acutely than does a human. The British Clergyman Humphrey Primatt (1735-1779) said it eloquently: “Superiority of rank or station exempts no creature from the sensibi then disappear just a half second later, five-year-old chimp Ayumu casually touches the exact locations on the screen in the order that the numbers appeared. He can recall all 10 digits consistently, whereas the average human rarely gets beyond three or four. When the British memory champion Ben Pridmore – who can remember the order of a shuffled deck of cards in 30 seconds – competed head-to-head against Ayumu, the chimp performed three times better.

Recent studies are also revealing not only that animals have emotions, but that they have moods or dispositions – what I call ambient emotional states. For example, most of us have had periods in our lives when we are feeling down or depressed, or positive and full of optimism. Starlings appear to have similar feelings. Birds kept alone for 10 days in impoverished cages take a pessimistic view; they are much less likely than enriched and stimulated birds to investigate a dish that may contain either palatable or bad tasting food. Rodents, primates and  other animals confined for long periods in unstimulating farm or laboratory cages develop neurotic behaviors that reflect long-term negative emotional states. Baboon mothers who have lost an infant enter a period of mourning – the scientists call it bereavement – that lasts for several weeks. And like human parents, the bereft mothers seek emotional therapy by solidifying their social networks: they engage in more grooming bouts, which helps soothe the baboons’ anguish and better enables them to “move on.”

Once thought the sole province of humans, language – in which sounds or symbols are used to represent other objects that may be separated in time and space – has now been described in many species. Chickens have a vocabulary of more than 30 specific calls, including small-, large- and intermediate-sized aerial predators. Roosters entice hens with a “food solicitation call.” Occasionally, a rooster deceptively uses the call when there is no morsel present; hens soon learn to identify a cheater, which ensures that most roosters remain honest. Prairie dogs have about 20 different words for different predatory threats, each of which elicits an appropriate response even if the listener has not seen the threat himself or herself. Owing to heavy human persecution, many colonies have added a call for “man with gun” to their vocabulary.

Only recently have scientists begun entertaining the idea that animals have a sense of right and wrong. Yet we should not be too surprised that animals behave virtuously, or that they may have the rudiments of moral awareness, because social living requires that individuals make compromises and take others into consideration. During rough-and-tumble play, animals signal to each other that they will not bite too hard, and larger participants play less roughly to sustain the playful interaction. Studies with dogs and monkeys show that both have a sense of fairness. A monkey will refuse to continue “paying” for cucumbers if another starts to receive preferred grapes in exchange for a token. A dog will stop offering a paw if only the other dog is being given a treat for doing so; the refusal is not based on boredom or fatigue, for the same dog will continue to offer a paw for no treat for much longer if there is no second dog present.

Another way animals show goodwill to others is through cooperative breeding – in which mature adults forego breeding to help others raise offspring. It is widespread in mammals, birds and fishes. For instance, when a pair of Princess of Burundi cichlid fishes of Lake Tanganyika raise their brood, they are typically assisted by five helpers of  both sexes, who may or may not be genetic relatives of the breeding pair.

This is just a brief sampling of numerous studies coming to light that show that animals are highly sentient and that they have complex inner lives. These developments present both a paradox, and great promise. The paradox is that, even though our moral awareness of animals is unprecedented, we continue killing animals in unprecedented numbers. The Food and Agriculture Organization estimates that in 2005, humans worldwide killed 50 billion (land) animals to be eaten. And with a growing human population and the global spread of Western, meat centered dietary habits, that figure continues to climb.

The promise is that we are on the cusp of a paradigm shift in our relationship to animals. There is a proliferation of university courses in animal ethics and animal law, in books on animal ethics and veg*n lifestyles, and in laws protecting animals and banning cruel farming practices. In 1997, the European Union officially recognized animals as sentient beings able to feel pain and emotion, and on both sides of the Atlantic, the worst of factory farming practices are beginning to be banned. In Holland, the Party for the Animals – the first of its kind –has made rapid gains since its formation in 2002, most recently winning 4 percent of the Dutch popular vote, and is now on the brink of winning one of Holland’s 25 seats in the European Parliament.

With the rise of new problems linked to the consumption of animal products – including climate change, zoonoses (diseases passed from animals to humans) and the epidemics of obesity and diabetes – the human race is being forced to reassess its self-centered past. No longer can we afford to run roughshod over the planet and its sentient inhabitants. Never before has compassionate living been more clearly in our own best interests. The vegetarian movement is a vital cog in the wheel of these reforms.

Jonathan Balcombe is a biologist based in Washington, D.C. He is the author of “Pleasurable Kingdom: Animals and the Nature of Feeling Good” (Macmillan, 2006), and two forthcoming books: “Second Nature: The Inner Lives of Animals” and “Exultant Ark: A Pictorial Tour of Animal Pleasure” (University of California Press, CA. September 2010).`

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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.

The post Creative Vegan Pack and Go: Foods for picnics, hikes and other outings appeared first on North American Vegetarian Society.

The fact to consider is that this catchphrase, if coming from a meat-eater, is beyond the pot calling the kettle black. In fact, eating animals causes a great deal more human suffering than does going without.

The amount of harm done to humans by the animal industry is enormous and no other industry gets away with such harms on this scale. It persists, frankly, because so many people make their food choices without fully thinking about the broader implications for their neighbors or themselves.

How much harm are we talking about? Let’s start on the broadest scale: Livestock production helps fuel global climate change, accounting for anywhere from 18 percent (U.N. estimate) to 51 percent (Worldwatch Institute) of all greenhouse gases.

Let’s stop right here for a moment to consider that even if acceleration of global warming were the sole bad effect of meat-eating, those who abstain
would already have a decisive edge in the “who cares more about fellow humans” question. But the harm to humans goes further than that. Much further.

The entire human population is also threatened by animal-derived viruses (e.g., bird flu, swine flu, SARS, tuberculosis) and factory farms are prime incubators of many of these, says the Pew Commission on Industrial Farm Animal Production.

Among other “public health threats” the commission names is the careless use of antibiotics on healthy animals, a way of minimizing the spread of disease among animals in disease-friendly conditions. This accounts for more than 70 percent of all antibiotics used, which fosters new, stronger strains of disease, weakening the drugs’ effectiveness for sick people.

Add to this the outsize consumption of an ever- more-precious resource – fresh water – and already the livestock industry is bad for people as a whole.

Locally, the impact is more direct, the problems more acute. Air and water emanating from factory farms are said to cause breathing problems among their neighbors. The Pew Commission stresses that the gases generated by factory farms are associated with respiratory problems, such as asthma, for “communities proximate to [nearby] those facilities, as well as populations far away from these operations.”

The commission also cites “depression and other symptoms” attributed to animal-farm emissions. Manure contamination of sources of drinking water is also a danger, given the toxicity of E. coli and the potential effects of hormones in contaminated water.

But you’ve gotta take the bad with the good, the thinking goes, and the good is: Jobs.

Even that, though, is mostly hype. Certainly, a few people get very rich off of livestock, but in general, workers are exploited right along with the animals.
Dairies and slaughterhouses are often staffed by immigrants (illegal or not) who have little choice, and less voice, in their dangerous daily tasks. Injuries from corralling and dismembering large animals get downplayed, as the workers know they’re dispensable – and invisible.

Articles such as “The Chain Never Stops” in Mother Jones and such books as Gail Eisnitz’s Slaughterhouse have compiled both stats and personal stories detailing the misery, pain and horror these jobs entail for the down-on-their-luck populace that meat companies count on to tolerate such an abusive, violent work environment.

And while slaughterhouse workers clearly have a dangerous job, dairy employees (also often illegal immigrants) fare little better. A 2009 expose by Rebecca Clarren in High Country News detailed the misery, injuries and inhuman treatment common in these under-$10-an-hour jobs.

“It’s a job with lots of risks. If I had papers, man, there’s no way I’d be working in a dairy. But in this town, this is the best job I can get,” she quotes one illegal immigrant worker as saying. “Every worker I know says they’ve been kicked or stepped on by a cow. It’s common. But one day (the cows) might break your bones, or maybe even kill you.”

“Between 2004 and 2007,” Clarren continues, “nearly seven of every 100 dairy workers were hurt annually on average, compared to 4.5 out of 100 for all private industries. Beyond using tractors and heavy farming equipment, dairy workers interact with large, unpredictable farm animals – work that ranks among the most hazardous of all occupations, according a 2007 article in Epidemiology. Plus, they breathe air laced with bacteria and manure dust, putting them at risk for long-term respiratory disease.
Clarren notes that “The majority of the West’s nearly 50,000 dairy workers are immigrants,” and adds perspective from Marc Schenker, director of Occupational Safety and Health Administration’s (OSHA) Western Center for Agricultural Health and  to Safety: “If you’re undocumented, you won’t complain. You won’t ask … not do a task you think is dangerous. These things lead to workplace injuries.” Shenker stresses that “[t]heir injuries aren’t inevitable; they’re the failure of our system to do the right thing. It’s not only an injustice but a tragedy.”

Animal-industry work takes many forms – and so do its tragedies: Although hundreds of children and adults were likely scarred for life by witnessing trainer Dawn Brancheau’s death at a SeaWorld show, at least she died doing a job she loved. Dairy and slaughter workers encounter horrific workplace accidents (and fatalities), without the media attention.

The effect of the gruesome workplace dangers is damaging, and, as with environmental degradation, it also washes downstream.

A recent study found that even after controlling for demographics, race, unemployment and other supposed crime-related factors, a stark correlation remained: “Slaughterhouse employment increases total arrest rates, arrests for violent crimes, arrests for rape, and arrests for other sex offenses in comparison with other industries. This suggests the existence of a “Sinclair effect” [referring to Upton Sinclair, who noted
Care More About Animals  in The Jungle that slaughterhouse work seemed to make employees more violent and combative once their shifts were completed] unique to the violent workplace of the slaughterhouse, a factor that has not previously been examined in the sociology of violence.

Yes, the killing of animals – not just those in factory farms, note, but also the “humanely raised” ones spotlighted at Whole Foods – apparently leads to the killing of people, as we might expect given the many studies that show children who violently abuse animals are most likely to grow into human-abusing sociopaths.

Lastly, let’s remember consumers themselves, who raise their risk of hypertension, heart disease, cancer and stroke with every bite of meat. Add to this an additional 76 million cases of foodborne illness and 5,000 deaths each year, overwhelmingly caused by fecal contamination by livestock.

All of these harms are related: Since most people don’t want to watch what they’re paying to have happen to animals, meatpackers routinely break both humane- handling and food-safety laws. Earlier in 2010, an 18-year United States Department of Agriculture (USDA) veterinarian testified before Congress in conjunction with a Government Accountability Office (GAO) report showing enforcement of humane slaughter laws is lacking.

Dean Wyatt outlined violations of the Humane Slaughter Act he witnessed on the job, stuff like “aggressively” unloading animals, letting pigs slip and trample one another, and shackling and bleeding out pigs while they were conscious. He found his efforts to call attention to these systemic abuses thwarted, though.

“FSIS [Food Safety and Inspection Service] officials who were hundreds of miles away simply took company personnel at their word that the egregious events I had personally witnessed did not justify my actions,” Wyatt said in his testimony before lawmakers. After speaking up about problems, he faced retaliation from the agency.
If the agency’s not watching close enough to see such violations, they’re going to miss others. The USDA Inspector General recently found that “Beef containing harmful pesticides, antibiotics and heavy metals is being sold to the U.S. public because agencies are neither setting limits for them or testing for them.” In
one case a shipment was so contaminated it was turned back by Mexico – and then sold to U.S. consumers.

Big surprise, huh? The same people who don’t worry about causing animal suffering also don’t give a hoot about meat-eaters or their health – only their dollars. And many continue to fork over those dollars, while forking these products into their mouths.

Conversely, living a nonviolent, compassionate life is good for us and good for the planet. A vegan lifestyle avoids almost all of the bad effects described above.

In short, going vegan means giving your fellow humans – as well as the animals – a break.

VANCE LEHMKUHL is a vegan writer, cartoonist and musician. In addition to Vegetarian Voice, his writing has appeared in The Philadelphia Inquirer, Philadelphia Daily News and Z Magazine. He’s known for penning a collection of vegetarian cartoons, The Joy of Soy, for his long-running strip “Edgy Veggies” in Veg News, and for his live improv cartooning on veggie themes. He’s also the founder of the eco-pop band Green Beings and the host of Vegcast, a well-known vegetarian podcast.

The post You Care More About Animals Than You Do About People appeared first on North American Vegetarian Society.

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.

The post Vegan Diets Reduce Global Warming appeared first on North American Vegetarian Society.

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!

The post How to Find Ingredients and Recipes for Delicious Vegan Cuisine appeared first on North American Vegetarian Society.