Download Living Vegan For Dummies PDF

TitleLiving Vegan For Dummies
TagsFor Dummies
File Size4.6 MB
Total Pages383
Table of Contents
                            Living Vegan For Dummies®
	About the Author
	Author's Acknowledgments
	Contents at a Glance
	Recipes at a Glance
	Table of Contents
		About This Book
		Conventions Used in This Book
		What You’re Not to Read
		Foolish Assumptions
		How This Book Is Organized
		Icons Used in This Book
		Where to Go from Here
	Part I: “Ve-gan” at the Beginning
		Chapter 1: The Lowdown on Vegan Eating and Living
			You Are What You Eat: The Health and Food Connection
			Living Vegan Beyond Your Diet
			Energetically Speaking: The Spiritual Side of Veganism
			Tackling Common Questions about Veganism
		Chapter 2: Understanding the Impact of Vegan Living
			Straight Talk about the Ecological Impact of Animal Protein
			Having Reverence for All Life
		Chapter 3: Transforming to Veganism
			Going Cold Tofurky
			Taking a Slow, Systematic Approach
			The Nuts and Bolts of Changing Over
	Part II: Building a Healthy Vegan Diet
		Chapter 4: Essential Nutrients for Healthy Success
			“B”-ing Healthy with B12 and B2
			Counting on Calcium for Strong Bones
			Pumping Up Your Iron Intake
			Vitamin D: The Sunlight Vitamin
			Don't Forget Zinc!
			A Little Help from Our Friends: Giving Supplements a Try
		Chapter 5: Protein Protocols
			What You Need to Know about Protein
			How Much Protein Do You Need?
			Why Vegan Protein Is Better Than Animal Protein
			Finding Protein in Vegan Foods
		Chapter 6: Transforming Food into Health-Supportive Meals
			Focusing on Quality over Quantity
			Picking and Choosing: Healthy Vegan Food Groups
	Part III: Sticking to Your Guns: Staying Vegan
		Chapter 7: Cooking and Shopping Like a Vegan
			Gearing Up with Basic Cooking Equipment
			Filling Your Kitchen with Wholesome Whole Foods
			Storing Your Goods to Ensure Freshness
			Shopping Savvy
		Chapter 8: Coexisting with the Meat Eaters in Your Home
			Kitchen Etiquette for Mixed Households
			Keeping Everyone Healthy and Happy
			Getting Your Kids Involved in Making Healthy Meals (Vegan or Otherwise)
		Chapter 9: Planning Your Meals to Stay on Track
			Building a Plan for Vegan-rific Success
			Starting Your Meal Planning with the Best Breakfast for You
			Exploring Some Menu Ideas to Get You Started
			Making Sure You Have Healthy Snacks On Hand
		Chapter 10: Comfort Foods: Veganizing Meat, Dairy, and Other Old Favorites
			Taking Comfort in Your Vegan Food: Why Veganizing Is Helpful and Fun
			Taking Advantage of Mock Meats
			Egg-cellent Egg-Free Cooking and Baking
			The New Dairy: Substituting with Vegan Milks, Butters, and Cheeses
		Chapter 11: Beyond Food: Embracing the Whole Vegan Lifestyle
			Fashionably Compassionate: Animal-Free Clothing and Footwear
			Vegan Beauty Aids and Health Products
			Keeping a Truly Vegan Home
	Part IV: Tasting Is Believing: Vegan Recipes
		Chapter 12: Breakfasts of Vegan Champions
			Quick Fixes for Vegan Breakfasts
			Savory Starters Vegan Style
			Quick Breads for a Fast Breakfast
		Chapter 13: Sides and Lighter Meals
			Concocting Your Own Condiments
			Filling Up with Some Sensational Sides
			Whipping Up Soup and Salad Sensations
		Chapter 14: Main Course Recipes
			Oh Boy! Burgers and Burritos
			Comforting Noodles and Pasta
			World Cuisine: Trying Some Ethnic Staples
			Beans and Rice Are Nice
		Chapter 15: Just Desserts
			Whipping Up Some Vegan Cookies, Brownies, and Bars
			Tasting the Vegan Fruit
			Everything Old Is New Again
	Part V: Living Vegan in the Real World
		Chapter 16: Walking the Vegan Walk (without Being Preachy!)
			Encouraging and Enjoying Variety in Your Diet
			Displaying Kindness and Understanding with Your Nonvegan Friends and Family
			The Whole Enchilada: Yoking Your Mind, Body, and Spirit with the Earth
		Chapter 17: Vegans on the Move: Travel and Hotel Issues
			Mapping Your Meals on the Road
			Flying with Skill: Vegans in the Air and at the Airport
			Traveling Together: Cruises and Group Trips
			Culture-Clash: Staying Vegan in Other Countries
		Chapter 18: Dining Out
			Ask and Ye Shall Receive: Finding Vegan-Friendly Restaurants
			Making the Most of Nonvegan Menus
			Incredible Ideas for Eating Anywhere
			Beware of These Hidden Animal Ingredients
		Chapter 19: Navigating Tricky Social Situations
			Hosting Parties, Traditional Meals, and Celebrations
			Being a Guest at an Omnivorous Table
			Dating a Nonvegan: Does True Love Really Conquer All?
			Carrying Your Vegan Lifestyle to the Workplace
	Part VI: Veganism for All Walks of Life
		Chapter 20: Pea in a Pod: The Healthy Vegan Pregnancy and Postpartum Period
			Early Education and Proper Planning
			Eating for Two
			Discussing the Weighty Issue of Weight Gain
			Easy Meal Prep and Sanity-Saving Ideas
			Smart Tips for Common Pregnancy Problems
			Caring for Yourself Postpartum
		Chapter 21: Bouncing Baby Vegans
			Nourishing Your Newborn
			Starting Older Babies on Solid Foods
			Watch Them as They Grow: Food for Toddlers
		Chapter 22: Vegan Diets for Kids, Tweens, and Teens
			Is a Vegan Diet Safe? The Experts Weigh In
			Discovering a Bounty of Choices for Your Little Vegan
			Making Sure Your Growing Vegans Are Getting the Nutrition They Need
			Encouraging Kids to Eat Healthily
			Media Watch: Teaching Your Kids to Decode the Messages
			Taking Care of Your Children When They’re Away
		Chapter 23: The Vegan Athlete
			Macronutrients for Strength and Stamina
			Pumping Iron … and Calcium and Other Minerals
			Eating for Excellence in Your Sport of Choice
		Chapter 24: Aging Gracefully and Veganly
			Boomer Bottom Line: Nutritional Needs after 40
			Metabolic Mayhem for the Mature
			Healing Disease with a Vegan Diet
			Planning for Success with Easy Food Choices
	Part VII: The Part of Tens
		Chapter 25: Ten Reasons for Eating a Vegan Diet
			It's Heart Healthy and Cancer Protective
			It Keeps You Slim
			It Has a Lower Carbon Footprint
			It's Kind to All Living Creatures
			It Provides Excellent Nutrition
			It Protects Our Natural Resources
			It Protects the Food Supply for All Humans
			It Has Fewer Pesticides, Drugs, and Toxins
			It Can Save You Money!
			Vegans Are Cool! (Famous Vegan List)
		Chapter 26: Top Ten Questions (and Answers) about Going Vegan
			Why Would You Do Something Like That?
			Where Do You Get Your Calcium?
			Where Do You Get Your Protein?
			What Can You Eat?
			Isn’t That a Difficult Lifestyle to Get Used to?
			Do You Eat Fish or Dairy Products?
			Where Can You Go Out to Eat?
			Can You Be Healthy on a Vegan Diet?
			What Do the Experts Think of Veganism?
			Where Can I Learn More?
		Chapter 26: Ten Ways to Make Vegan Living Extraordinary
			Join a Local Vegan Group
			Join a Few Online Vegan Groups
			Throw a Totally Vegan Birthday Party
			Write About Veganism
			Hold a Fundraiser for Your Local No-Kill Animal Shelter
			Meditate and Set Intentions at Mealtime
			Vote Your Truth: Compassion in Action
			Become a Pro in the Kitchen
			Start a Vegan Victory Garden
			Be More Free-Gan with Used Goods
Document Text Contents
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Page 191

169 Chapter 13: Sides and Lighter Meals

3 Cover the tofu with a clean kitchen towel or cheesecloth, place in a sealable container,
and set in the refrigerator for at least 8 hours and up to 3 days. The longer the tofu sits,
the stronger the miso flavor will become.

4 When the tofu is ready, scrape off the miso. The tofu cheese can be crumbled on salads
or vegan pizza, or sliced and eaten on crackers or toast. You can save the leftover miso
for another use, such as for soup or dressings.

5 Gently rinse the tofu in cold water. Store any unused cheese in an airtight container for
up to 2 days.

Per serving: Calories 180 (From Fat 82); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 1,265mg; Carbohydrate
12g; Dietary Fiber 2g; Protein 16g.

Tofu Sour Cream

This sour cream substitute is excellent for dipping chips and carrots or drizzling over
burritos and chili — and the best part is that it’s guilt free!

Preparation time: 10 minutes

Chilling time: 1 hour

Yield: 11�2 cups

One 12.3-ounce package of silken tofu, drained
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
3 teaspoons ume vinegar or apple cider vinegar

1 teaspoon agave syrup
1⁄2 teaspoon miso paste
1 clove garlic, minced

1 Place all the ingredients in a blender or food processor and process several minutes, or
until very smooth and creamy. You can serve the sour cream immediately, but it tastes
best when refrigerated for at least 1 hour before serving. The sour cream keeps for 2
days if refrigerated in a well-sealed glass container.

Per serving: Calories 17 (From Fat 10); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 6mg; Carbohydrate 1g;
Dietary Fiber 0g; Protein 1g.

Page 192

170 Part IV: Tasting Is Believing: Vegan Recipes

Homemade Pickled Vegetables

Naturally fermented foods, including pickles, can help the body to digest heavy, fatty
meals — and they’re delicious! Used in most ethnic cuisines, pickles add zest and
texture variety to your menus.

Preparation time: 15 minutes

Chilling time: 12 hours or overnight

Yield: 3 cups

2 cups water
2 tablespoons umeboshi vinegar
1 tablespoon brown rice vinegar
1 tablespoon salt

1 clove garlic, minced
4 cups mixed vegetables (choose from red
cabbage, radishes, red onion, string beans,
cucumber, cauliflower, carrots, or celery)

1 Combine the water, vinegars, salt, and garlic in a large saucepan. Bring to a boil over
high heat and then remove from the heat.

2 Place the vegetables in a glass jar just large enough to hold them.

3 Cool the liquid mixture, or “brine,” and then pour it into the jar with the vegetables.
Cover with a tight-fitting lid or plastic wrap held on tightly with a rubber band around
the mouth of the jar. Refrigerate overnight, or for at least 12 hours.

4 These pickles will keep for up to 3 weeks in the refrigerator.

Per serving: Calories 25 (From Fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 1,163mg; Carbohydrate 6g;
Dietary Fiber 2g; Protein 1g.

Page 382

360 Living Vegan For Dummies
Vegetarian Resource Group, 341
veggie burgers, 87, 235

cleaning with, 149–150
shopping for, 91

visiting others’ homes, 222
vitality of foods, 67
vitamins. See also specific vitamins

for athletes, 309–311
B, 37–39, 52
B12, 261, 274, 315–316
C, 45, 47, 308, 320
for children, 293–294
K, 40
nonvegan, 141
prenatal, 259, 260

voting, 342

• W •
wakame, 70
Wake-Me-Up-Before-You-Go-Go Breakfast

Smoothie, 154
walking, during pregnancy, 257
Wal-Mart, shopping at, 138
walnuts, 74
warehouse stores, 94
washing fruits and vegetables, 89
waste disposal fountains, 22
water, drinking

athletes and, 311
constipation and, 321
guidelines for, 52
during pregnancy, 257, 267

water, quality and scarcity of, and animal
agribusiness, 20–21

Waters, Alice, Slow Food Nation: Why Our
Food Should Be Good, Clean, And Fair,

Web sites
Allison’s Gourmet, 120
Freecycle, 344
Human Milk Banking Association of North

America, 276
online groups, 340
PETA, 236
Physicians Committee for Responsible

Medicine, 300
recipes, 343

restaurant finders, 220, 230
supplements, 52
Sweet and Sara, 120
travel assistance, 228
vaccination safety, 146
vegan resources, 338, 102

weddings, attending, 245–248
weight, maintaining, 328, 336
weight gain

in newborns, 275
during pregnancy, 264–265

weight-bearing exercise, 40, 315, 318
“What can I bring?” dealing with, 240
wheat gluten, 128
whisks, 82
white rice, 86
Whitman, Ann, Organic Gardening For

Dummies, 2nd Edition, 148
whole foods

choosing, 86
description of, 55, 85

whole-grain products, storing, 91–92
wild animal sanctuaries, 26
Wildwood Organics, 51
willow bark, medicinal use of, 12
wine, 247

eating in, 234
vegan lifestyle in, 249–250

World Health Organization, Child Growth
Standards, 286

writing about veganism, 341

• X •
xylitol, 76

• Y •
yellow coloring, adding, 124
yoga classes, prenatal, 256

• Z •
zinc, 49–51, 311
zinc deficiency, 50
zoos, staying away from, 26

Page 383

Alexandra Jamieson, CHHC, AADP
Vegan chef and holistic nutrition expert

Learn to:
• Create a healthy and balanced vegan diet

• Choose a vegan transformation program
that works for your lifestyle

• Veganize your favorite recipes

• Travel, eat out, and feel confident in
social situations

Living Vegan
Making Everythin

g Easier!

Open the book and find:

• How a plant-based diet is better
for you

• Strategies for selecting the best
transition plan for your lifestyle

• Real facts about protein and other

• 40 tasty recipes that even
nonvegans will enjoy

• Tips on how to stock your pantry
with vegan-friendly foods

• Quick and healthy vegan snacks

• Excellent “mock” meats

• Advice on checking food labels

• Guidance on educating family,
friends, and your community

Alexandra Jamieson, CHHC, AADP, is a professionally trained vegan chef

and board-certified holistic health counselor. She has appeared on Oprah,

The Final Word, 30 Days, and The National Health Test with Bryant Gumbel.

She was also featured in the Oscar-nominated documentary Super Size Me.

$19.99 US / $23.99 CN / £14.99 UK

ISBN 978-0-470-52214-1

Diet & Health/Vegan

Go to®
for videos, step-by-step photos,

how-to articles, or to shop!

The fun and easy way
to live a vegan lifestyle
The more your know about how your food is produced
and processed, and how this affects your health, the more
appealing it becomes to follow a happier and healthier
pathway through life by eating a vegan diet. Whether
you’re trying to figure out if a vegan diet is right for you or
are looking for guidance to make the switch, Living Vegan
For Dummies has it covered!

• “Ve-gan” at the beginning — get the lowdown on vegan living
and eating and advice on how quickly (or slowly) you can make
the transition

• Planting the seeds of change — find out how to build a healthy
vegan diet to make sure you get all the protein and other
nutrients you need

• Sticking to your guns — get vegan-focused cooking and
shopping tips, advice on how to keep the peace with meat eaters
in your home, and meal-planning tips to help you stay true to
your goals

• Tasting is believing — get delicious and easy-to-follow vegan
recipes for breakfast, sides, lighter meals and main courses, and
even desserts

• Going beyond the food — step out of the kitchen and learn how
you can embrace the whole vegan lifestyle by shopping for
animal-free clothing and footwear, vegan health and beauty
aids, and household products

• Vegan living out in the real world — discover how you can walk
the vegan walk at hotels, restaurants, and just about any social






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