Guide to Cruelty-Free Eating.pdf

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Cruelty-Free
Eating
Guide to
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Thank you for taking the time to consider the following ideas!
This guide is for all thoughtful, compassionate people—from lifelong
meat eaters who are just learning about factory farms, to vegetarians
seeking new recipes and nutritional information, to vegans interested
in more ways to help end cruelty to animals.
This guide was produced by
Vegan Outreach, a 501(c)(3) nonprofit
organization dedicated to reducing animal
suffering by promoting a vegan lifestyle.
Some of the photographs that appear in this brochure
were provided courtesy of Amy’s Kitchen, East Bay
Animal Advocates, Eden Foods, David Falconer, Farm
Sanctuary, Field Roast Grain Meat Co., Hoss Firooznia,
Hain Celestial Group, Sangeeta Kumar, Millennium
Restaurant, Pangea Vegan Products, PETA, Turtle Island
Foods, USDA, and Viva! USA.
© Vegan Outreach, 2009 Guide to Cruelty-Free Eating Rev. 11/09
Printed on recycled paper with soy inks
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Compassion
What we choose to eat makes a powerful
statement about our ethics and our view
of the world—about our very humanity. By
not buying meat, eggs, and dairy products, we
withdraw our support from cruelty to animals,
undertake an economic boycott of factory farms,
and support the production of cruelty-free foods.
From children and grandparents to celebrities
and athletes, compassionate living is spreading—
and easier than ever! Today, even small-town grocery
stores can feature a variety of veggie burgers, dogs, and
deli slices, plant-based milks, and nondairy desserts—
a bounty unimaginable only a decade ago!
Opposing Cruelty:
A Results-Based Approach
When you irst discover the reality of modern
animal agriculture, avoiding all products
from factory farms might seem too big a
change. But don’t be overwhelmed—just take
small steps. For example, you could eliminate
meat from certain meals or on certain days.
As you get used to eating less meat and ind
alternatives you enjoy, it may become easier
to eliminate meat altogether.
Ultimately, living with compassion means
striving to maximize the good we accomplish,
not following a set of rules or trying to it a
certain label. From eating less meat to being
vegan, our actions are only a means to an end:
decreasing suffering.
For this reason, we believe the consequences
of our actions are the bottom line. Our desire
to oppose and help end cruelty to animals
can help guide our choices, as well as provide
a simple, easy-to-understand explanation of
our actions. The question isn’t, “Is this vegan?”
but, “What is best for preventing suffering?”
VeganOutreach.org ● Guide to Cruelty-Free Eating 3
Choosing
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Cruelty-Free
What’s on the Menu?
Many people believe that eliminating animal
products will greatly narrow their menus. But
according to most vegans, quite the opposite
happens. If you visit your local natural food
store or co-op, explore your supermarket’s
organic and ethnic food sections, peruse some
vegetarian cookbooks, or just follow the sug-
gestions in this booklet, you will soon become
familiar with the wide variety of options that
were not part of your previous diet. And you’ll
ind that you can follow almost any recipe—
old or new—by substituting ingredients.
For those who prefer not to cook, there are a
large number of vegan packaged foods from
which to choose: frozen dinners; canned and
dehydrated soups, stews, and chilies; and
veggie dogs and burgers. You may even ind
that your local health food store has its own
deli counter, stocked with prepared foods.
If you can’t ind enough vegan options
locally, you may want to
for Healthy Eating, a great
source for meat and dairy
this and other resources).
“
When I irst started looking into vegetarianism and then veganism,
I chose to explore a new type of cooking or a new type of food every week:
Indian one week, recipes for this strange grain called ‘quinoa’ the next…
Thai, seitan, Middle Eastern, nutritional yeast. Soon, I had a menu that
far exceeded my previous, omnivorous diet, in both diversity and taste.
”
—Erik Marcus, author of Meat Market and Vegan: The New Ethics of Eating
Eating
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Glossary
Nutritional Yeast Available as
flakes or powder, nutritional yeast
adds a cheesy flavor to all sorts of
foods. Red Star’s Vegetarian Support
Formula (T6635+) is fortified with
(Japanese-style, such as Mori-Nu). Regular tofu
typically comes in refrigerated water-packed
tubs, while silken tofu is commonly sold in
shelf-stable aseptic packages. Both types are
available in soft, firm, and extra-firm varieties.
Seitan Also known as wheat meat, seitan
[SAY-tan] is versatile, hearty, and chewy. Seitan
is available ready-made (refrigerated or frozen)
or as a mix, but it’s also relatively easy to make
from scratch. And, given that it keeps well, you
can make a lot to have on hand.
Silken tofu’s custardlike texture makes it a
wonderful substitute for dairy products. It’s
best for dressings, spreads, sauces, shakes,
soups, desserts, and baked goods.
Seitan’s main ingredient is vital wheat gluten
(also called instant gluten flour), which can
generally be found in the baking aisle at larger
grocery stores. Be sure not to substitute any
other flour—high gluten flour is not the same.
has a basic seitan recipe plus several others,
including seitan piccata, potpie, and jambalaya.
substitute. It can be stir-fried, baked, broiled,
or grilled. (See page 10 for tips.)
Tahini A staple in Middle Eastern cooking,
tahini is a versatile paste made from ground,
hulled sesame seeds. (Sesame butter, from
unhulled seeds, is thicker and more bitter.)
Tahini made from roasted seeds has a stronger
flavor than the variety made from raw seeds.
Tahini is calcium-rich, and its nutty taste and
creamy consistency are great for sauces, dips,
spreads, and creamy dressings.
Tofu’s neutral taste makes it extremely versatile,
allowing it to pick up flavors from herbs, spices,
and other ingredients. You can marinate tofu
before cooking it, or buy ready-to-eat products
such as White Wave’s baked tofu in tomato
basil, lemon pepper, Thai, and Italian styles.
Tempeh Whole soybeans, sometimes mixed
with grains, are fermented to produce tempeh
[TEM-pay]. Compared to tofu, tempeh is richer
both in absorbable nutrients and in flavor.
Plain and flavored varieties are available and
can be used in recipes that call for meat.
TVP Textured vegetable (or soy) protein is
made from soy flour that has been cooked
under pressure, extruded, and dried. Since the
oil has been extracted, it has a long shelf life.
TVP is high in protein, iron, calcium, fiber, and
zinc. It’s available, flavored and unflavored, in
various styles, shapes and sizes, such as ground
“beef,” “chicken” cutlets, and “bacon” bits.
Tofu Also known as bean curd, tofu is made
from the mild white milk of the soybean. Tofu
is not only inexpensive and easy to find, but
it’s a great source of protein.
There are two main types of tofu: regular
(Chinese-style, such as White Wave) and silken
VeganOutreach.org ● Guide to Cruelty-Free Eating 5
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