Transcript WHAT IS “vegan”?

What is it?
Why go vegan?
How do vegans eat?
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Introductions
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Definition of veganism
Why go vegan
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Health
Nutrition
Environmentalism
How do vegans eat
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Who are we
Who is our audience
Why are we here
Health messages aimed to daily eating
Restaurant food is special and aims toward pleasing tastes
Substitutes for health, substitutes for taste and texture
Questions and Answers
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Nutrition
Taste
Comfort
Our relationship with other living beings
Our relationship with the earth
Restaurant food offers all this to customers
with convenience and ambience
Restaurant food offers a livelihood to its staff
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The abstinence of all animal products
That means NO to:
Meat (beef, pork, chicken), poultry, fish
 Dairy (milk, cheese, yogurt)
 Honey (for some)
 Leather, wool, silk, fur, etc in clothing…
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And it means YES to:
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Compassion
Health
Environmentalism
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Decreased incidence of heart disease
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Prevents cancers : breast, prostate, colon , other
Lowers risk of arthritis
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lower levels of dietary cholesterol
Anti-inflammatory-
Lower amounts of protein = lower amounts of
calcium loss -> lower risk of osteoporosis
Treatment and prevention for type II diabetes
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Supports weight loss
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For vegans who carefully choose healthy foods
More energy
Healthy skin from the inside out
Longer life
Health benefits of compassion
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If we can limit the harm to other beings, we help to create a better
world
We assume people understand the violence involved in slaughter for
meat
Many don’t understand the suffering of dairy cows
 Fed artificial diets with grains and other high protein animal based
meals
 Forced pregnant with artificial insemination
 Attached to milking machine
 Frequently infected; mastitis and other open sores
 Separated from their calves
 Lives shortened considerably
Many don’t understand how dairy production is linked to slaughter
 Male calves confined in crates, raised and slaughtered for veal
 Older dairy cows slaughtered for low grade meat
If we don’t consume meat and dairy, we remove the reason
for the violence to continue
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Vegans use the least amount of resources to produce food
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12-16 pounds of grain needed per pound of beef
2500 – 5000 gallons of water needed per pound of beef
 Only 25-50 gallons for tomatoes, wheat, apples
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3.25 acres of land needed per meat-eater
 1/3 acre for a vegetarian
 1/6 acre for a vegan
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78 calories of energy needed per calorie of beef protein
 Only 2 calories needed for soybeans
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Vegans pollute the least amount into the environment by avoiding
the wastes from animal agriculture: 120 pounds of wet manure
produced per day by average dairy cow resulting in water
pollution, methane gas resulting in global warming, etc
Some have said the while going vegetarian is like driving a hybrid
car, going vegan is like riding a bike – it’s that much better for the
environment!
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What can we eat besides fruits and vegetables?
Can we get enough protein?
Can we get enough calcium?
Will it taste good?
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That one pound of kale has more protein than
one pound of beef?
That high amounts of meat intake causes
calcium to leach from the bones?
That cow’s milk calcium is not usable by the
body to make the bones stronger?
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How much? 0.8g/kg
People need less than they think; studies have shown that
even US vegans get more protein than they need,
vegetarians and meat eaters get way too much
 Excess protein leaches Ca from bones
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What kinds?
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Beans: mung, adzuki, black, lentils
Nuts
Grains: quinoa (18g); brown rice (12g); millet (22g)
Vegetables: KALE
Tofu, Tempeh
Seaweed
Mushrooms -- shitake
BROWN
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Higher Fiber contentslower blood sugar
increase
Nutrients: Vitamin E,
Thiamin, Riboflavin,
Niacin, Vitamin B6,
Folate, Potassium,
Magnesium, Iron
Higher in protein
WHITE
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Fiber husk removed
Nutrients removed- 1/4th to
1/6th of all nutrients in
brown rice
More processed so takes
more resources to produce
Higher in carbohydrate
content
Turns into sugar in the body
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Some higher in starch, some higher in protein
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Carbohydrates also necessary for sustained energy.
Whole grains and beans are not “bad guys”, refined
ones are
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Beans: Mung, Adkuzi, Black, Lentils
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Grains: brown rice, quinoa, millet
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Bread, pasta
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Tofu
Tempeh
Seiten (wheat gluten)
Textured vegetable protein gives meat like
texture
Vada in Indian stores
More granular in health food stores
Soy and gluten products developed in Asian Buddhist
culture
Soy and gluten products developed in modern
America
Each one has its nutritional pros and cons. Best to eat
processed products sparingly
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Milk substitutes
 Almond milk
 Hazelnut milk
 Oat milk
 Hemp milk
 Rice milk
 Coconut milk
 Soy milk
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Some are more processed, some creamier with higher fat content, some have more protein.
Yogurt substitutes
 Soy yogurt
 Coconut yogurt
 Sweeter than dairy yogurt to allow cultures to grow.
Each one has its nutritional pros and cons.
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Cheese substitutes
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Tofu for paneer, feta and ricotta cheese
Daiya vegan cheese for cheddar and mozzerella
Tofutti cream cheese
Nutritional yeast for parmesan
The Un-Cheese cookbook gives recipes for many other types of cheese
Butter substitutes
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Earth Balance spread
Oil
 Olive oil for bread
 Other oils for cooking
 Avoid trans and saturated fat
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Cream substitutes
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Cashew cream (made from blended cashews)
Blended tofu
These are generally foods for taste, not health foods; best to use these sparingly in
daily diet
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Many vegan ice cream varieties
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Fruit based sorbets
Soy based ice creams
Nut based ice creams
Coconut based ice creams
Rice Dream
Vegan kulfi based on coconut and soy
milk with nuts and spices
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Like soy milk, each base has its pros and cons.
Like cheese and butter, these are not health foods
and should be used sparingly.
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Scrambled tofu with kala namak= omelet
Banana, tofu, applesauce, soy yogurt, or
soaked and blended flax seed= egg in
baking
Ener-G egg replacer= non-perishable egg
in baking
Special cake recipes with vinegar and
baking soda to produce effect of rising
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Ask and understand why your customers
choose vegan
Offer them choices and they’ll feel they are
home
Think about your own and your families tastes
and health situation and consider trying vegan
options yourself!
Welcome to the world of veganism!!
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The 57 Health Benefits of going Vegan
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Norris, Jack RD. www.veganhealth.com
Vegetarian Resource Group. www.vrg.org
Robbins, John, “What about Soy?”
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http://www.nursingdegree.net/blog/19/57-healthbenefits-of-going-vegan/
http://www.vegfamily.com/health/is-soy-bad-foryou.htm
Robbins, John, “The Truth About Calcium and
Osteoporosis,” Juice Matters, Nov 2009
Dharmananda, Subhuti Ph.D., “The Nutritional
and Medicinal Value of seaweeds used in Chinese
Medicine”
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Postpunk kitchen: has recipes, videos, etc
Vegetarian times: searchable recipe database with vegan limit
option
Vegresource group
The Ultimate Uncheese Cookbook by Jo Stepaniak
The Indian Vegan Kitchen by Madhu Dadia
CalciYum! By David & Rachelle Bronfman
The Candle Café Cookbook by Joy Pierson
Vegan World Fusion Cuisine by Mark Reinfield
Conveniently Vegan by Deborah Wasserman
Meatless Meals for Working People by Deborah Wasserman
The Single Vegan by Leah Leneman
Sinfully Vegan by Lois Dieterly