Transcript Vegetarian vs. Vegan *What*s the difference?

Vegetarian vs. Vegan
…What’s the difference?
Presented by:
Jacqueline Canty
Healthy Living Meeting
January 19, 2010
Vegetarian?!?!?!
What’s that?
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Vegetarianism is the practice of
following a plant-based diet including
fruits, vegetables, cereal grains, nuts,
and seeds, with or without dairy
products and eggs. A vegetarian does
not eat meat, game, poultry, fish, or
products of animal slaughter such as
animal-derived gelatin and rennet.
Source: http://en.wikipedia.org/wiki/Vegetarian
A vegetarian is a person who won't eat anything that can have children.
~David Brenner~
Vegan?!?!?!
What’s that?

Does not consume ANY animal products.
 Besides meat, vegans avoid dairy products and eggs.
 Many vegans do not believe in using animals
products such as leather, wool, honey, and products
containing slaughterhouse ingredients.
 Additionally, most vegans try to avoid animal tested
products such as many shampoos, cosmetics, and
cleaners.
 Although it is very hard to eliminate all forms of
animal products, vegans strive to find alternatives.
Different Types of Vegetarians
Name:
Meat,
Poultry, Fish
Eggs
Dairy
Products
Honey
Lacto-Ovo
Vegetarian
NO
YES
YES
YES
Lacto Vegetarian
NO
NO
YES
YES
Ovo Vegetarian
NO
YES
NO
YES
Vegan
NO
NO
NO
NO
TRUE or FALSE?!?!
Being vegetarian or vegan is not a diet!
It is a way of life! A way to enjoy food.
A way to feel healthy, clean, energized,
and pure.
 BUT I WOULD DIE IF I WAS
VEGAN/VEGETARIAN!!!
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Advantages of Being
Vegetarian/Vegan
Vegetarian/Vegan lifestyles have slowly moved from fad status to healthy living in the Western world,
embraced by millions of people interested in eating natural foods and foregoing questionable meat
sources to get their daily protein. If you're still on the fence about diving into earth and animal-friendly
menus, consider the benefits of adopting the lifestyle before making the final decision. Here's a look at
some benefits of being a vegetarian/vegan:
1. Lower risk of lung and colorectal cancer. A diet filled with fruits, vegetables, and fiber can help
reduce the risk of lung disease and related illnesses.
2. Healthy skin. Diets rich in water-based and plant foods are a rich source of antioxidants and vitaminsideal for healthier skin every season.
3. Hormone-free eating. Fruits, vegetables, and soy products are never injected with growth hormones
and other chemicals that may harm the human body.
4. Increased energy. With the body spending less time digesting animal protein, an energy boost is a
nice side effect.
5. Lower blood pressure.
6. Improved digestion. Plant-based foods and fresh fruits are rich in fiber, improving the digestion and
elimination process. High fiber diets have also been linked to preventing certain types of cancer.
7. Toxin-free food. Some studies suggest that when animals experience fear, the adrenaline rush causes
a release of epinephrine, steroids, and other stress hormones into the bloodstream. These are then
ingested by the meat eater, presenting a range of toxins that can accumulate in the blood.
8. Increased life span. According to William Castelli, MD, director for the Farmingham Heart Study,
vegetarians can live up to 3-6 years longer than meat eaters.
How do vegans get protein?

Simply. We eat lentils, beans, nuts, seeds,
fruits, vegetables, whole grains, and soy
products (edamame, tofu, imitation cheeses
and meats.)
I could never be vegan/vegetarian because…
I LOVE EATING OUT!
 Taco Bell
 Bean Burrito (w/o cheese)
 7-Layer Burrito (w/o cheese and sour cream)
 Mexican Pizzas (w/o cheese, meat, sour cream)
 Jimmy Johns
 Vegetarian Sub (w/o cheese and mayo)
 Panera Bread
 Low-Fat Vegetarian Black Bean Soup
 Low-Fat Vegetarian Garden Vegetable Soup
 Mediterranean Veggie Sandwich (without Cheese)
 Maggiano’s Little Italy
 Angel Hair, Fettucine, Linguine, or Spaghetti with Garlic &
Olive Oil
 Chipotle
 Vegetarian Burrito or Vegetarian Fajita Burrito (without
Cheese or Sour Cream)
I could never be vegan/vegetarian
because…
I LOVE BAKING & BAKED GOODS!
Vegan butter does exist!
– Many vegetarian or vegan butters are available in health food stores and brand
name grocery stores. It’s possible that they are stocked next to the real butter,
or they might have their separate refrigerated section
– Earth Balance***, Soy Garden, and Spectrum Spread are all vegan!
 Lose the milk
– Use soy***, rice or almond milk.
 Egg Replacements
– Flax Seed
– Bananas
– Ener-G Egg Replacer ***
– Silken Tofu
– Bananas
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Source: http://www.theppk.com/veganbaking.html
Vegan Chocolate Chip Cookies
Ingredients:
2 cups Earth Balance Non-Hydrogenated Spread
1 ½ cup sugar
1 ½ cup Brown Sugar
2 tablespoons Ener G Egg Replacer
8 tablespoons water
2 teaspoons vanilla
4 1/2 cups flour
2 teaspoons baking soda
1 teaspoon salt
2 ½ -3 cups vegan chocolate chips
Preheat oven to 350 degrees. In a small bowl or liquid measuring cup, combine
egg replacer and water, mix until "puffy" and frothy. Set aside. In a large mixing
bowl, cream Earth Balance and sugars. Add egg replacer/water mixture and
vanilla, blend well. Next, sift in flour, baking soda, and salt. Stirring after each
one or two cups of flour. Once all flour is mixed in, slowly add chocolate chips
and stir until evenly distributed. Drop by teaspoonfuls onto un-greased cookie
sheet and bake for 7-9 minutes. Makes approximately 4 dozen cookies.
Easy Tortilla Dinner Recipe
Ingredients
• 4 cups brown rice cooked
• 8 ounces chunky salsa
• 16 ounces pinto beans drained and rinsed
• 2 cups frozen corn
• 12 large flour tortillas
• 1 package taco seasoning mix
• 1/2 pound pepper jack cheese shredded
• 1/2 cup sour cream
Directions
1. Mix rice, salsa, taco seasoning, corn and beans
then heat through.
2. Spoon into tortillas with cheese and sour cream
then serve immediately.
Outstanding Cheezy Potato Bake
Ingredients (use vegan versions):
About 6 small-medium red potatoes
1/2-1 yellow onion
Oil for bottom of dish
Earth Balance or other vegan buttery spread
Lots of salt and pepper
About 1/2 cup nutritional yeast
Soymilk
Water
Preheat the oven to 450. Prepare a casserole dish with oil to cover the bottom. Set
aside.
Wash and slice your potatoes into ~1/2 inch rounds, and slice your onion. Add one
layer of potatoes to the bottom of the dish (I used 2 potatoes per layer, for 3
layers). Add some sliced onions to the top of the potatoes, season with lots of salt
and pepper, and add a few dollops of EB on top of the layer.
Add the nutritional yeast to a bowl, and pour in enough soymilk or water (I used a
mixture) to make a sauce (medium thinness). Season this with salt and pepper.
Pour some of the sauce over the first layer, but remember you need enough for 3
layers.
Continue to layer the dish with potato, onion, s, p, EB, and cheezy sauce. You
should have enough sauce to pour some on top. I recommend lots of onions on top
because they brown so beautifully. Make sure you season with enough salt and
pepper!
Pour some soymilk in the dish to about 1/2 up. You want a nice sauce! Bake for 45
minutes-1 hour (until the potatoes are very tender, and the sauce is bubbling).
Serves: 2-3 people
I can’t believe it’s vegan…

Snacks!
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Cracker Jacks
Doritos Spicy Sweet Chili Flavored Tortilla Chips
Famous Amos Sandwich Cookies (Chocolate, Oatmeal Macaroon, Peanut Butter, and Vanilla)
Fritos (Barbecue & Original)
Fruit By the Foot
Grandma's Peanut Butter Sandwich Cremes
Keebler Animal Crackers
Kettle White Popcorn
Melba Toast (Rye, Sesame, and Wheat)
Munchos
Nabisco Oreo Cookies (Halloween, Ice Cream Cones, and Thin Crisps)
Nabisco Original Graham Crackers
Nabisco Teddy Grahams (Chocolate and Cinnamon)
Nabisco Triscuit Crackers Baked Whole Grain Wheat Fire Roasted Tomato , Rosemary & Olive
Oil, and Cracked Pepper and Olive
Nature Valley Crunchy Granola Bars (Apple Crisp & Maple Brown Sugar)
Quaker Apple Cinnamon Rice Cakes
Ritz Regular Crackers & Whole Wheat Crackers
Snackwells Cracked Pepper Crackers
Snyder's Pretzel Sticks (Pumpernickel/Onion and Oat Bran)
Stacey's Pita Chips (Baked and Taxarkana Hot)
Sun Chips Original flavor
Town House Original Crackers
Triscuit Crackers (Original, Reduced Fat, Garlic Herb, and Roasted Garlic)
Wheat Thins (Original, Multi-Grain, and Reduced Fat)
Zesta Original Crackers
Source: www.peta.org
I can’t believe it’s vegan…
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Condiments
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Betty Crocker Bac-o's Bacon Flavor Bits
Campbell's Franco-American Mushroom Gravy
Classico Pasta Sauces (Roasted Garlic and Spicy Red Pepper)
El Paso Enchilada Sauce
Gravy Master Seasoning & Brown Sauce
Heinz Ketchup
Hershey's Syrup
Hunt's Manwich Sauce
Kellogg's Corn Flakes Crumbs
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft Balsamic, Catalina, Classic Italian Vinaigrette, Creamy Italian, Fat Free Italian, and
French Dressing
Kraft Original Barbecue Sauce
McCormick French Onion, Ranch, and Spring Onion, and Vegetable Dip Mix
McCormick Spaghetti Sauce Mix
McCormick Stir Fry Chicken Seasoning Blend
Newman's Light Balsamic, Light Italian, Light Raspberry and Walnut, Olive Oil and
Vinegar, Red Wine Vinaigrette and Olive Oil, and Regular Balsamic Dressing
Old El Paso Taco Seasoning Mix
Ragu Pizza Sauce
Smucker's Goober Grape Peanut Butter
Smucker's Marshmallow ice cream topping
Source: www.peta.org
I can’t believe it’s vegan…
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Candy!
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Airheads Taffy
Big League Chew Gum
Blow Pops
Brach's Cinnamon Hard Candy, Orange Slices, Star Brites, and Root Beer Barrels
Bubble Tape Gum
Charms lollipops
Chick-o-Sticks
Cry Babies
Dots
Dum Dums
Fireballs
Ghirardelli Twilight Delight Intense Dark
Hubba Bubba Bubblegum
Jolly Ranchers (lollipops and hard candy)
Jujubees & Jujyfruits
Mambas
Mary Janes
Now and Later
Orbitz Gum
Ring Pop Lollipops
Smarties
Sour Patch Kids
Super Bubble
Swedish Fish
Source: www.peta.org
I can’t believe it’s vegan…
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Beverages (Non-Traditional)
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Alpine Spiced Cider
Ghirardelli Hot Chocolate (Chocolate Hazelnut)
Ghirardelli Hot Chocolate (Chocolate Mocha)
Ghirardelli Hot Chocolate (Double Chocolate)
Ghirardelli Sweet Ground Chocolate (Baking Cocoa)
Kool-Aid Drink Mix
Monster Energy Drinks
Nescafe Ice Java Iced Coffee Syrup
Nestle Nesquick Syrup (Chocolate)
Nestle Nesquik Syrup (Strawberry)
Nestle Nesquik Syrup (Very Vanilla)
Red Bull Energy Drink
Source: www.peta.org
Yummy & Easy Vegan Snacks
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Veggie Sticks (like celery and bell pepper) and black bean hummus
Apple slices with peanut butter
Fruit Kabobs (chunks of frozen bananas, peaches, blueberries, etc. on
a skewer)
Applesauce with cinnamon and toast strips
Whole wheat pita stuffed with favorite veggies and drizzled with olive
oil, vinegar, and spices
Frozen fruit juice popsicles
Granola Bars crumbled on top of non-dairy yogurt
Tortillas with tomato sauce and favorite veggies
Frozen Grapes (try using 3 or 4 different kinds served together for
variety)
Rice Cakes topped with bean spread or fruit and a smidge of agave
nectar
We don't need to eat anyone who would run,
swim, or fly away if he could.
~James Cromwell~
Skinny B****!!!
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Some of my favorite lines from the book…
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“Stop being a moron and start getting skinny!”
“Sugar is like crack, and food manufacturers know that if they add it to their products,
you’ll keep coming back for more.”
“We aren’t telling you to give up cookies for the rest of your lives; we certainly don’t
want to start a riot.”
“Chapter 4: The Dead, Rotting, Decomposing Flesh Diet”
“Factory farms that raise cattle, pigs, chickens, egg-laying hens, veal calves, or dairy
cows have an enormous amounts of animals in a very small space. There are no vast
meadows or lush, green pastures.”
“You will pee your pants when you see how much weight you lose from giving up
dairy.”
“Humane” protocol calls for animals to be “stunned” before they are slaughtered. For
cows, this means getting a metal bolt shot into the skull and then retracted. When
done properly, using working equipment, this renders the cow unconscious.”
“Animals hear the screaming and crying of other animals being slaughtered and are
terrified. They know they are about to be killed and they are panic-stricken. When
their young are taken from them, cows kick stall walls in rage and frustration and
literally cry in grief.”
Some vegan/vegetarian jokes! 
How many vegans does it take to
change a light bulb?
 Why did the tofu cross the road?
 What do you call a militant vegan?
 If vegetarians eat vegetables, what do
humanitarians eat?
 Can vegetarians eat animal crackers?

Why not???
Want more information?
http://www.veganconnection.com/
 http://www.modernvegetarian.org/
 Skinny Bitch & Skinny Bitch in the Kitch

– Available at most book stores
– Also available at www.amazon.com
If slaughterhouses had glass walls,
everyone would be a
vegetarian. ~Paul McCartney