to Vegan Living

Cover......Page 1
Title Page......Page 3
Copyright......Page 4
Contents iii......Page 5
Part 1: Venturing into Veganism 1......Page 23
  Compassion in Action 3......Page 25
   Searching Your Soul 4......Page 26
  Is Vegan Living for You? 5......Page 27
  Decisions, Decisions 6......Page 28
   Benefits for You and Your Health 7......Page 29
   Cruelty-Free Living 8......Page 30
   We Come in All Shapes and Sizes 9......Page 31
   Finding the Perfect Fit 10......Page 32
   The Vegetarians 11......Page 33
   The Vegans 12......Page 34
  Veg-Heads Through the Ages 13......Page 35
  The British Invasion: The Vegetarian Society 15......Page 37
   Donald Watson: Vegan Revolutionary 16......Page 38
   Coming to America 17......Page 39
   Oh, Canada! 19......Page 41
  Meat Mayhem 21......Page 43
   Food-Borne Illness Concerns 22......Page 44
   The Connection Between Diet and Disease 23......Page 45
   Dietary Links to Cancer 24......Page 46
   Obesity on the Rise 25......Page 47
   Plant-Based Benefits 26......Page 48
   Longer and Healthier Lives 27......Page 49
  An Ounce of Prevention: Preventive Medicine 28......Page 50
   Lifestyle Changes with Dr McDougall 29......Page 51
   and Dr Barnard 30......Page 52
   The China Study and Dr Campbell 31......Page 53
  Lactose and Lactose Intolerance 32......Page 54
  Protecting Your Heart from Disease 33......Page 55
  Taking Small Steps 35......Page 57
   Transitioning Out Certain Foods 36......Page 58
   Sorting Your Pantry 37......Page 59
   Cleaning Out Your Cabinets 38......Page 60
  Staying the Course 39......Page 61
Part 2: Myths and Misconceptions About Veganism 41......Page 63
  Plants: Powerful Protein 43......Page 65
   The Benefits of Plant Proteins 44......Page 66
   Moving Through the Works 45......Page 67
   Down with Fat, Up with Fiber 46......Page 68
   Keeping Things Regular 47......Page 69
   Know Beans About It 48......Page 70
   A Grain of Truth 49......Page 71
  Soy—Oh Boy! 50......Page 72
   Soy and Your Health 51......Page 73
   Tofu to Ya! 52......Page 74
   Tempting Tempeh 53......Page 75
   Soy Many Choices 54......Page 76
   Seitan: The Wheat Meat 55......Page 77
   The Fungus Among Us 56......Page 78
   Just Nuts About It 57......Page 79
  What the Other Animals Do 61......Page 83
   Not Your Mama’s Milk 62......Page 84
   Sources and Absorbability 63......Page 85
   Comparing Food Sources 65......Page 87
  The Disadvantages of Cow’s Milk 66......Page 88
   Kick Your Cold 67......Page 89
   Soy Milk 68......Page 90
  Cheese: Melting Through the Layers 69......Page 91
   More Fat Than Protein 70......Page 92
  Dairy-Free Substitutes 71......Page 93
  Cheezy Nutritional Yeast 73......Page 95
  The Highs and Lows of Carbs 75......Page 97
  Low-Carb: Diet Craze, or Just Crazy? 77......Page 99
  Refining Our Way of Life 79......Page 101
  Veganism: It Does a Body Good 81......Page 103
   Worth the Weight? 82......Page 104
   The Buff 83......Page 105
  Vegans Fit and Famous 84......Page 106
  Finding Balance 85......Page 107
Part 3: A Vegan Survival Guide 87......Page 109
 9 Nourishing Yourself 89......Page 111
  The Formation of the Food Guidelines 90......Page 112
  The New Four Food Groups 91......Page 113
  Building a Pyramid 92......Page 114
   Dividing Your Plate 93......Page 115
   What’s a Serving, Anyway? 94......Page 116
  The Vegan Power Plate 95......Page 117
  The Standard American Diet: SAD 96......Page 118
  A Look at Other Cultural Diets 98......Page 120
  Meeting Your Vegan Nutritional Needs 99......Page 121
   Fantastic Fruits and Veggies 100......Page 122
   A Well-Balanced Vegan Diet 101......Page 123
  Mining for Nutrients 105......Page 127
   Think Outside the Bottle 106......Page 128
   Foods: Your First and Best Sources 107......Page 129
   Ironing Out Your Iron 108......Page 130
   Getting Your Zinc in Sync (Selenium, Too) 109......Page 131
  Is B12 an Issue? 110......Page 132
   Plant-Based Food Sources 111......Page 133
   Supplemental Sources of B12 112......Page 134
  Do You Need to Take Supplements? 113......Page 135
  Finding Vegan-Friendly Supplements 114......Page 136
  Handling a Vegan Pregnancy 117......Page 139
   Mother-to-Be Nutritional Needs 119......Page 141
   Dietary Suggestions for Vegan Mothers 121......Page 143
   The Logical Dr Spock 122......Page 144
   Breast-Feeding Benefits 123......Page 145
   Fulfilling Your Baby’s Nutritional Needs 124......Page 146
   Healthy and Nutritious Vegan Diets 125......Page 147
   Dietary Suggestions for Youngsters 126......Page 148
  Vaccinations: The Issues 127......Page 149
  The Cooking Crock 131......Page 153
  The Cold, Raw Facts 132......Page 154
  “Alive” Brings Life 133......Page 155
  Preserving “Live” Enzymes 134......Page 156
   A Raw Menu 135......Page 157
   The Joys of Juicing 136......Page 158
   Sprouting a New You 138......Page 160
   DIY Dehydrating 140......Page 162
  Uncooked Cuisine Takes Off 141......Page 163
Part 4: Maintaining a Vegan Lifestyle 143......Page 165
  Questions and Answers 145......Page 167
   Being a Vegan Ambassador 146......Page 168
   Alleviating Their Concerns 147......Page 169
  Knowledge Is Power 148......Page 170
   Surfin’ the Web 149......Page 171
   Eat Your Fruits and Veggies 150......Page 172
   Fit by Example 151......Page 173
   Expect Some Opposition 152......Page 174
  Finding Common Ground 153......Page 175
  Communal Time, Not Battle Time 155......Page 177
  “Can’t You Just Pick It Off?” 156......Page 178
   Making Your Own Meals 157......Page 179
   Strutting Your Vegan Stuff 158......Page 180
  Friends, Family, and Food 159......Page 181
   Handling Invitations 160......Page 182
   Hosting Your Own Gathering 161......Page 183
   The Meat in Front of You 162......Page 184
  “May I Take Your Order?” 163......Page 185
   Server Suggestions 164......Page 186
   “Service” Is Their Middle Name 165......Page 187
   Fine Dining 166......Page 188
   The Average American Sit-Down Place 167......Page 189
   Feasting on Fast Foods 168......Page 190
   Planning Ahead 169......Page 191
   Packing Your Own Food 170......Page 192
  Where and How to Shop 173......Page 195
  Organics: The Natural Way 175......Page 197
  Shopping at Natural Foods Stores 176......Page 198
  Savvy Vegan Shopping Tips 177......Page 199
   Veggie Wonderland 178......Page 200
   Wholesome Whole Grains 179......Page 201
   Buying in Bulk 180......Page 202
  Deciphering Food Labels 181......Page 203
  Helping Hands: Convenience Items 182......Page 204
   Boxes and Mixes 183......Page 205
   Shortcut Ingredients 184......Page 206
  Prepared Deli and Grab-and-Go Items 185......Page 207
  Packaged Refrigerated and Frozen Items 186......Page 208
  Smart Snacking 187......Page 209
   Snacks to Avoid 188......Page 210
  Satisfying Your Vegan Sweet Tooth 189......Page 211
   Vegan Chocolate 190......Page 212
   Vegan Candy 191......Page 213
Part 5: Successful Substitutions 193......Page 215
  Cooking with Beans, Grains, and Greens 195......Page 217
   The Noble Bean 196......Page 218
   Deeply Ingrained in Grains 197......Page 219
   Greenery Gastronomy 198......Page 220
   The Incredible Tofu 199......Page 221
   Playing Tricks with TVP 201......Page 223
  Seitan in Your Supper 202......Page 224
  Mimicking with Mock Meats 203......Page 225
  Butter, Margarine, and Oils 205......Page 227
   What’s Hydrogenated Mean? 207......Page 229
   Measure for Measure 208......Page 230
   Using What, Where? 209......Page 231
  Packaged Vegan Cheeses 210......Page 232
   Firming Things Up 211......Page 233
 18 Vegan Baking Substitutions 213......Page 235
  Leaving Out the Milk and Cream 214......Page 236
  Excellent Egg Substitutes 215......Page 237
   Fabulous Flaxseeds 217......Page 239
   Energizing Chia Seeds 218......Page 240
   Amazing Agar-Agar 219......Page 241
   Perfecting Pectin 220......Page 242
  Endless Uses for Tofu 221......Page 243
  Being Fruitful with Fruit 222......Page 244
   Sugar, Sugar 223......Page 245
   Syrupy Sweetness 224......Page 246
   Honey, You’re Not So Sweet 225......Page 247
  Going Gluten Free 226......Page 248
  Experimenting and Accepting 227......Page 249
Part 6: Vegan Food for the Soul 229......Page 251
 19 Good Morning Breakfasts 231......Page 253
  Power Up Smoothie 232......Page 254
  Breakfast Fruit Parfaits 233......Page 255
  Banana–Walnut Bread Oatmeal 234......Page 256
  Almond Spice French Toast 235......Page 257
  Multigrain Pancakes 236......Page 258
  Hearty Home Fries 237......Page 259
  Sammy’s Spicy Tempeh Sausages 239......Page 261
  Tempeh Sausage and Gravy on Biscuits 240......Page 262
  Tofu and Veggie Scramble 241......Page 263
  Vegan Eggs Benedict 242......Page 264
 20 Midday Meals 245......Page 267
  Creamy Vegetable Soup 246......Page 268
  Seitan Vegetable Noodle Soup 247......Page 269
  Quick-and-Easy Veggie-and-Bean Chili 249......Page 271
  Colorful Kale and Chard Salad with Tahini Dressing 250......Page 272
  Vegan Chef’s Salad 252......Page 274
  Deli-Style Potato Salad 253......Page 275
  Truly Eggless Egg Salad 254......Page 276
  Cornucopia Veggie Wraps 255......Page 277
  Veggie Hero Sandwiches 256......Page 278
  Italian Tempeh “Meatball” Sandwiches 257......Page 279
  Spicy Red Bean Burgers 259......Page 281
  Portobello Mushroom Burgers with Basil Aioli 261......Page 283
 21 Main and Side Dishes 263......Page 285
  Ginger-Teriyaki Tempeh or Tofu 264......Page 286
  Baked Breaded Tofu Cutlets 266......Page 288
  Baked Seitan Roast 268......Page 290
  Curried Vegetable and Chickpea Stew with Lemon Couscous 269......Page 291
  White Bean and Green Chile Quesadillas 271......Page 293
  Mac-n-Cheese 272......Page 294
  Veggie Lo Mein 273......Page 295
  Savory Mixed Rice Pilaf 275......Page 297
  Mexicali Quinoa 276......Page 298
  Stir-Fried Vegetables with Cashews 279......Page 301
  Mean Greens and Beans 277......Page 299
  Rustic Roasted Vegetables 280......Page 302
  Mouthwatering Mashed Potatoes 282......Page 304
 22 Amazing Accompaniments 283......Page 305
  Vegan Cheezy Sauce 284......Page 306
  Vegan Soy Milk Mayonnaise 285......Page 307
  Basil Aioli 286......Page 308
  Tahini Dressing 287......Page 309
  Lemon-Garlic Hummus 288......Page 310
  Groovy Onion Gravy 289......Page 311
  Chunky Marinara Sauce 290......Page 312
 23 Baked Goods and Sweet Treats 293......Page 315
  Soy Buttermilk Biscuits 294......Page 316
  Vegan Cornbread 295......Page 317
  Bakery-Style Berry Muffins 296......Page 318
  Flavorful Fruit Snacks 298......Page 320
  Oatmeal Trail Mix Cookies 299......Page 321
  Wheat-Free Hemp Chocolate-Chip Cookies 300......Page 322
  Maca Bars 301......Page 323
  Chewy Walnut Brownies 302......Page 324
  Whole-Wheat Pastry Dough 304......Page 326
  Favorite Fruit Pie 305......Page 327
  Tofu Mousse or Crème Topping 306......Page 328
  Vegan New York–Style Tofu Cheesecake 308......Page 330
  Buttercream Frosting 310......Page 332
  Pineapple Upside-Down Cake 311......Page 333
  Mocha Almond Cake 313......Page 335
Part 7: Vegan Lifestyle Choices 315......Page 337
  Animal Testing Issues 317......Page 339
  Don’t Mess Up Your Makeup 319......Page 341
  Personal-Care Items 320......Page 342
   Taking Care of Your Smile 321......Page 343
   Handling Hair Care 322......Page 344
   Soap … It’s Time to Come Clean 323......Page 345
  Brushes and Sponges 324......Page 346
  Vegan-Friendly Sources 325......Page 347
  “I Wouldn’t Be Caught Dead in That!” 327......Page 349
   Hairy Business 328......Page 350
  Vegan Clothing Options 329......Page 351
   Veganizing Your Wardrobe 330......Page 352
   Friend or Faux? 331......Page 353
  Shoes and Accessories 332......Page 354
  Compassion in Fashion 333......Page 355
  Household Items 335......Page 357
  Cleaning Products 337......Page 359
   Mind Your Beeswax 338......Page 360
   Soy Candles and Other Sources of Light 339......Page 361
  Vegan Dogs and Cats? 340......Page 362
 A Glossary 343......Page 365
 B Resources 349......Page 371
 Index 357......Page 379