VEGAN-ISMWhat is it?

Why go vegan?How do vegans eat?

Outline of presentation Introductions

Who are we Who is our audience Why are we here

Definition of veganism Why go vegan

Health Nutrition Environmentalism

How do vegans eat 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

What is Food? 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

WHAT IS “vegan”? 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…

And it means YES to: Compassion Health Environmentalism

Why go vegan?Decreased risks of disease

Decreased incidence of heart disease lower levels of dietary cholesterol

Prevents cancers : breast, prostate, colon , other

Lowers risk of arthritis Anti-inflammatory-

Lower amounts of protein = lower amounts of calcium loss -> lower risk of osteoporosis

Treatment and prevention for type II diabetes

Why go vegan?Benefits to physical health

Supports weight loss For vegans who carefully choose healthy foods

More energy Healthy skin from the inside out Longer life Health benefits of compassion

Why vegan?Live our compassion

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

Why vegan?The environmental perspective

Vegans use the least amount of resources to produce food 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 3.25 acres of land needed per meat-eater

1/3 acre for a vegetarian 1/6 acre for a vegan

78 calories of energy needed per calorie of beef protein Only 2 calories needed for soybeans

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!

How can we go vegan?Common questions--

What can we eat besides fruits and vegetables?

Can we get enough protein? Can we get enough calcium? Will it taste good?

Did you know? 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?

Protein needs and sources 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 What kinds?

Beans: mung, adzuki, black, lentils Nuts Grains: quinoa (18g); brown rice (12g); millet (22g) Vegetables: KALE

Tofu, Tempeh Seaweed Mushrooms -- shitake

RICE: the staple foodBROWN WHITE Higher Fiber content-

slower blood sugar increase

Nutrients: Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Potassium, Magnesium, Iron 

Higher in protein

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

Beans & Grains Some higher in starch, some higher in

protein Carbohydrates also necessary for sustained

energy. Whole grains and beans are not “bad guys”, refined ones are

Beans: Mung, Adkuzi, Black, Lentils

Grains: brown rice, quinoa, millet Bread, pasta

How do I go Vegan?Meat substitutes

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

How do I go Vegan?Milk and yogurt substitutes

Milk substitutes Almond milk Hazelnut milk Oat milk Hemp milk Rice milk Coconut milk Soy milk 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.

How do I go Vegan?Cheese and butter

substitutes Cheese substitutes

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

Earth Balance spread Oil

Olive oil for bread Other oils for cooking Avoid trans and saturated fat

Cream substitutes 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

How do I go Vegan?Ice cream substitutes

Many vegan ice cream varieties 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 Like soy milk, each base has its pros

and cons. Like cheese and butter, these are not

health foods and should be used sparingly.

How do I go Vegan?Egg substitutes

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

What’s next 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!!

The 57 Health Benefits of going Vegan http://www.nursingdegree.net/blog/19/57-health-b

enefits-of-going-vegan/ Norris, Jack RD. www.veganhealth.com Vegetarian Resource Group. www.vrg.org Robbins, John, “What about Soy?”

http://www.vegfamily.com/health/is-soy-bad-for-you.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” http://www.itmonline.org/arts/seaweed.htm

Nutritional resources

A few cookbooks and websites for recipes

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