Vegetarianism & Veganism. Vegetarianism & Veganism Western Kansas Vegetarian Society
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1 Vegetarianism & Veganism Vegetarianism & Veganism Western Kansas Vegetarian Society
2 Who Are We? Western Kansas Vegetarian Society Founded in the summer of 2007 Meet at the Hays Public Library twice a month Next meeting: Saturday, Jan. 10, 11 am Pick up a schedule here or at the main desk of the Library
3 So What Does That Mean? Vegetarian: Avoids meat (beef, pork, chicken, seafood) Ovo-lacto vegetarian: Will eat eggs/dairy Ovo-vegetarian: Will eat eggs, not dairy Lacto-vegetarian: Will eat dairy, not egg Vegan: Avoids all animal products Meat, eggs, dairy, honey, leather, wool If it comes from an animal vegans don t use it!
4 Other Terms You May Hear Pescetarian: Eats fish but no other meat Flexitarian: Eats fish, chicken, but not red meat These two types are NOT vegetarian
5 Why? There are several reasons people choose to change their diets and lifestyles It s a personal choice that each of us has to make for ourselves!
6 For the Animals Between 9 and 10 billion land animals are killed each year for food (USDA) This does not include the numbers of fish and other aquatic animals killed for food Animals endure cruelty when raised in factory farm settings
7 For Your Health A balanced vegan diet contains NO cholesterol and low amounts of saturated fats Balanced vegetarian and vegan diets tend to include more whole foods Fewer processed foods Plant-based proteins are easier for us to take in than animal-based protein Plant foods are a great source of many vitamins and minerals
8 For the Environment Meat-based diets Require more land use Require more water use Requires more fossil fuel use Produce more waste Waste from animals can pollute our water and air Cutting out meat from your diet helps the environment more than driving a hybrid car!
9 Substitutions for Meat Soy products Tofu, tempeh, seitan Beans Black, kidney, garbanzo, white, red, etc. Nuts Peanuts, cashews, almonds
10 Substitutions for Milk Soy milk Almond milk Rice milk Each of these has a slightly different flavor feel free to try a few to find the ones you like best!
11 Substitutions for Butter Earth Balance (found at Back to Nature) Smart Balance LIGHT (at Dillons) Vegetable oil (when you need melted butter in recipes)
12 Substitutions for Cheese and Other Dairy Products Veggie Slices and Veggie Shreds These are mainly made from soy NOT VEGAN! They contain a milk protein Tofutti offers several vegan products Sour Supreme (non-dairy sour cream) Better than Cream Cheese Sliced non-dairy cheese Other substitutions can be found online Follow Your Heart Vegan Gourmet cheese, etc.
13 Substitutions for Eggs Tofu Firm and extra-firm tofu can be scrambled When baking Ener-G egg replacer Ground flax seeds Arrowroot powder
14 Substitutions for Honey Agave nectar Maple syrup
15 Resources Veggie Boards Humane Society of the U.S. Vegan Outreach People for the Ethical Treatment of Animals Compassionate Cooks
16 Books Available Slaughterhouse by Gail Eisnitz Vegan Freak by Bob and Jenna Torres Becoming Vegan by Brenda Davis Animal Liberation by Peter Singer The China Study by T. Colin Campbell Diet for a New America by John Robbins
17 Cookbooks Available Joy of Vegan Baking by Colleen Patrick-Goudreau How It All Vegan by Sarah Kramer and Tanya Barnard Veganomicon by Isa Chandra Moskowitz Vegan Planet by Robin Robertson and many more!
18 DVDs Available Earthlings Vegetarian Cooking (Compassionate Cooks) A Cow At My Table Diet for a New America
19 Internet Videos Available at (search for each title) Meet Your Meat The Meatrix
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