Note: Underscored page references indicate boxed text. Boldface page references indicate photographs and illustrations.
A
Acidic foods, 13, 17, 20–21, 23, 24
Acidity, pH of, 16
Agar flakes and powder, 64
Agave syrup, 64
Air pollution, from animal agriculture, 35
Alkaline diet, 13, 16–17, 21, 24
Allergies, food. See Food allergies
Almond, Garlic, Lemon Spread and Dip, 118, 119
Al-Mond-Fredo Sauce, 137
Animal agriculture. See also Factory farms
environmental impact of, 34–37
inhumane treatment in, 46–55
Animal ingredients, hidden sources of, 60–61
Animal proteins
replacing, with plant proteins, 30
Animal welfare, veganism benefiting, 7, 8, 10, 11–12, 54
Antibiotics
in food supply, 36
Arthritis, dairy products causing, 20
Athletes, vegan, 21
B
Baking, vegan ingredients for, 62, 63
Beans
avoiding gas from, 30
canned, 64
Beef
treatment of cows raised for, 51–52
vegan replacements for, 63
Black Bean and Roasted Veggie Tacos, 122
Black Bean and Summer Squash Enchiladas, 130, 131
Bonding, during breastfeeding, 20
Bone strength, soy for, 18
Bragg liquid aminos, 67
Breakfast
Chilaquiles Roja, 82–83
Creamy Quinoa Breakfast Cereal, 76
Crispy Toaster Waffles, 72, 73
Down-Home Country Tofu Scramble, 74, 75
Drink Your Greens Smoothie, 79
Gerrie’s Favorite Breakfast Skillet, 79
Nutty Fruitcake Pancakes, 84, 85
Spinach and Mushroom Eggless Benedict, 78
Sweet and Smoky Tempeh Strips, 86, 87
Veggie-Good Breakfast Tacos, 80, 81
Walnut Chorizo Breakfast Bowl, 88
Breast development, from soy products, 18, 19
Breast milk, human
calories in, 23
Broccoli Potato “Cheese” Soup, 94
Broth, vegetable, 68
Brown Rice and Peanut Butter Treats, 157
C
Cabbage and Onion Casserole, 134
Calorie counting, unnecessary in plant-based diet, 7
Calories, needed from protein sources, 23, 59
Calves, inhumane treatment of, 52–53, 52
Cancer risk
from acidic conditions, 16, 20, 23, 24
from casein, 20
from preservatives and chemical additives, 15
from rBGH, 16
Canola oil, 68
as energy source, 24
simple, 58
Carbon footprint, reducing, 33, 37
Casein, in milk, 20
Cashew “Cheesy” Sauce, 142, 143
Cashew Cream, 144
Certified vegan products, 164
Chemical additives, 15
Chemical reactions, in human body, 17
Chicken(s)
factory-farm treatment of, 15, 47–50
intelligence of, 47
vegan replacements for, 63
Chilaquiles Roja, 82–83
Chocolate Ganache, 152
Chocolate Pudding or Mousse, 151
Cholesterol, blood, lowering, 18
Cholesterol, dietary
on nutrition panel, 58
Coconut aminos, 67
Coconut cream, 65
Coconut oil, 68
Community-supported agriculture (CSA), 39, 42–43
Concentrated Animal Feeding Operations (CAFOs), 36, 37
Constipation, 9
Convenience foods, vegan, 64
Corn, genetically modified, 14
Cows, factory-farm treatment of, 16, 29, 51–53
Cow’s milk, negative effects of, 19–21
Creamy Quinoa Breakfast Cereal, 76
Crispy Toaster Waffles, 72, 73
Crops, genetically modified, 14
Curry, Coconut, and Carrot Blender Soup, 94
D
Daily Food Guide, 25
Dairy products. See also Milk
inflammation from, 20
nondairy replacements for, 15, 62–63
osteoporosis from, 20
Deli meats, vegan replacements for, 64
Desserts
Brown Rice and Peanut Butter Treats, 157
Chocolate Ganache, 152
Chocolate Pudding or Mousse, 151
Fudgy Good Frozen Treats, 152, 153
No-Bake Thumbprint Cookies, 154, 155
Peanut Butter and Chocolate Protein Shake, 150, 151
Pineapple, Mango, Coconut, and Chia Seed Pudding, 156, 157
Raw Walnut Fudge, 154
Spiced Almond Biscotti, 145
tofu in, 68
Tropical Fruit Cobbler, 148, 149
Digestion, 13, 15, 17, 19, 20, 21, 22
Dijon Fig Balsamic Vinaigrette, 137
Diseases
food preventing or reversing, 10, 13
health care costs for, 39
processed foods and, 15
Down-Home Country Tofu Scramble, 74, 75
Dressings, salad
Dijon Fig Balsamic Vinaigrette, 137
Kenter Canyon Farms Greens Goddess Dressing, 140
olive oil in, 68
Drink Your Greens Smoothie, 79
Dumpling, Cabbage, and Onion Casserole, 135
E
Easy and Quick Spaghetti Squash Dish, 128
Eating patterns, philosophy about, 29
Eggs
problems with, 21
treatment of chickens raised for, 48–50
Endometriosis, 8–9
Environment
impact of factory farming on, 34–36
impact of fishing and fish farms on, 36–37
F
Factory farms, 11
animal treatment on, 15–16, 29, 46–55
environmental impact of, 34–37
Falafelogs with Cucumber Relish, 108, 109
Family dinners, changes in, 26
Fats, dietary
in eggs, 21
on nutrition panel, 58
in oil, 31
in plant-based diet, 7
in recipes, 7
Fiber, sources of, 18, 23, 30, 31
Fishing and fish farms, environmental impact of, 36–37
vital wheat gluten flour, 69
Food allergies
caution about, 72
egg, 21
GMOs and, 15
from overprocessed foods, 15
Food costs, veganism reducing, 38–39, 40–43
Food industry, influencing eating habits, 26–27
Food labels
certified vegan or cruelty free, 164
government rules about, 27–28
ingredients excluded from, 14
items listed on, 57–59
about eggs, 21
about milk, 19–21
about protein in vegan diet, 22–24
about soy, 18–19
Food science, 17
Food shopping
reading food labels during, 57–61
for vegan foods, 62–69
Food supply, changes affecting, 13, 25–28
Food swaps, for vegan diet, 7, 56, 62–64
Fossil fuel depletion, from animal agriculture, 36
Frankenfoods, 15–16
Fruit juices
pasteurized, 15
as sodium replacement, 32
sugar in, 59
as sugar replacement, 31
Fruits
as alkaline foods, 16–17
homegrown, 41
recommended servings of, 32
sugar in, 59
as sugar replacement, 31
Fudgy Good Frozen Treats, 152, 153
G
Gallstones, 8
Gardening tips, for homegrown food, 41
Genes, influencing health, 29
Genetically modified organisms (GMOs), 14–15
Gerrie’s Favorite Breakfast Skillet, 79
Gerrie’s Favorite Popcorn Snack, 114
Gluten allergies, GMOs and, 15
Gluten intolerance, 32
GMOs, 14–15
Government agencies, food monitoring by, 27–28
Greens, 23
Grilled Citrus Cauliflower “Steaks,” 126, 127
Growth hormones
in cow’s milk, 19–20
H
HAPPY (Healthy and Planet-Preserving Yummy) diet, transitioning to, 12
Health, chemical reactions and, 17
Health benefits, of veganism, 7, 8, 9, 10
Health care costs, veganism saving money on, 39
Health problems. See also Diseases; specific health problems
food for preventing or reversing, 10, 13
Heart disease, soy preventing, 18
Hearty Chik’n Noodle Soup, 89
Hemp protein powders, 69
Henner, Marilu, 9
Herb-Crusted Coconut “Chevre,” 115
Herbivores, humans as, 22
Herb-Roasted Potatoes, 116, 117
Herbs, homegrown, 41
Honey, vegan replacement for, 64
Hot dogs, vegan replacements for, 63
“Humane” meat, 47
Hunger, ineffective solutions to, 37
I
Incredibly Delicious Kale Chips, 120
Infertility, 9
Inter-species genetic modification, 14
Isoflavones, in soy, pros and cons of, 18–19
Italian “Sausage” and Peppers Pasta Salad, 99
J
Jackfruit, 65–66
Juices, fruit. See Fruit juices
K
Kanten, 64
Kenter Canyon Farms, 44–45, 140
Kenter Canyon Farms Greens Goddess Dressing, 140
L
Labels, food. See Food labels
Lactose intolerance, 20
Liquid smoke, 66
Locally grown foods, 37, 40, 42, 43
M
Main courses
Black Bean and Roasted Veggie Tacos, 122
Black Bean and Summer Squash Enchiladas, 130, 131
Cabbage and Onion Casserole, 134
Dumpling, Cabbage, and Onion Casserole, 135
Easy and Quick Spaghetti Squash Dish, 128
Grilled Citrus Cauliflower “Steaks,” 126, 127
Pizza Dough or Bread Bowls, 136
Roasted Sweet Potato and Sage Raviolis, 129
Traditional Beef-Style Simmered Seitan Loaf, 123
Manure pollution, from animal agriculture, 35
Meat
myths about, 21–22
treatment of animals raised for, 47–48, 51–52
Menstruation, early, from soy products, 18, 19
Menu plans
Metabolic acidosis, 20
Milk
cow’s, negative effects of, 16, 19–21
human breast
<ISS>calories in, 23
treatment of cows raised for, 53
Milk allergy, 20
Miso, 66
Miso Soup, 95
Money saving
on health care costs, 39
Myths, food. See Food myths
N
Negativity, toward vegan lifestyle, 164–65
New England-Can-Kiss-My-Clam Chowder, 92, 93
No-Bake Thumbprint Cookies, 154, 155
Nondairy products, 15, 30, 62–63, 66
“No One Will Know It’s Vegan” Potato Salad, 102, 103
Nutrient-dense foods, for eating well, 7
Nutrients
in greens, 30
processed foods lacking, 15
Nutritional yeast, 66
Nutrition panel. See also Food labels
understanding, 57–59
Nuts, raw, 32
Nutty Fruitcake Pancakes, 84, 85
O
Oil(s)
in convenience foods, 64
extracted, alternatives to, 31
spray, fat in, 57
vegetable, 68
Omega-3 and omega-6 fatty acids, 31, 32
One-Pot Meal Soup, 98
Organic textured vegetable protein, 69
Osteoporosis, 21
Overprocessed foods, 15. See also Processed foods
diseases from, 39
grains, 32
whole foods replacing, 30–31
P
Pantry staples, vegan, 39, 64–70
Papas Rellenas, 121
Pasteurization, 15
Peanut allergies, GMOs and, 15
Peanut Butter and Chocolate Protein Shake, 150, 151
Peanut oil, 68
People for the Ethical Treatment of Animals, 164
Pepper, in recipes, 66
Phytochemicals, 17, 23, 30, 31
Phytoestrogens, in soy, pros and cons of, 18–19
Pigs, inhumane treatment of, 53–54, 55
Pineapple, Mango, Coconut, and Chia Seed Pudding, 156, 157
Pinto the calf, rescue of, 52, 52
Pizza Dough or Bread Bowls, 136
Plant-based foods
as cholesterol-free, 58
protein in, 7, 23, 24, 24, 30, 59
variety of, 12
Pollution, from animal agriculture, 35, 36
Preservatives, 15
Processed foods. See also Overprocessed foods
problems of, 15
simple carbs in, 58
Product labels, certified vegan or cruelty free, 164
Protein
complete, 23
composition of, 22
in eggs, 21
excess, harmful effects of, 24
on nutrition label, 59
organic textured vegetable, 69
from plant sources, 7, 23, 24, 24, 30, 59
role of, 22
Protein powders, 69
Q
Quick and Easy Raw Trail Mix, 118
R
Rainforest destruction, from animal agriculture, 34
Raw Walnut Fudge, 154
rBGH and rBST, 16
Recipes, 7, 71–157. See also specific recipes
basic ingredients for, 64–70
labels describing, 72
Recombinant bovine growth hormone (rBGH or rBST), 16
Red and White Quinoa Kale Salad, 110, 111
Red Wine Mushroom Gravy, 144
Roasted Sweet Potato and Sage Raviolis, 129
Roasted Veggies, 117
Rooster sauce, 67
S
SAD. See Sickness and Disease-promoting Diet
Salad dressings. See Dressings, salad
Salads
Italian “Sausage” and Peppers Pasta Salad, 99
“No One Will Know It’s Vegan” Potato Salad, 102, 103
Red and White Quinoa Kale Salad, 110, 111
Taboo-Li, 99
Salt. See also Sodium
Sandwiches
Falafelogs with Cucumber Relish, 108, 109
Summer Squash Veggie Sloppy Joes, 106, 107
Super Stacked Veggie “Burger,” 104, 105
Saturated fat
from animal protein, 23
on nutrition panel, 57
Sauces
Al-Mond-Fredo Sauce, 137
Cashew “Cheesy” Sauce, 142, 143
Cashew Cream, 144
Red Wine Mushroom Gravy, 144
Super Simple Tomato Basil Pasta Sauce, 140
tofu in, 68
Walnutty Spinach Basil Pesto, 141
Sausages, vegan replacements for, 63
Seasonal produce, 37, 40, 42, 43
Seeds
organic, for homegrown food, 41
raw, 32
Serving size, on nutrition panel, 57
Shelf-stable staples, vegan, 69
Shopping, food. See Food shopping
Shopping list, weekly WellBeing, 163
Sickness, chemical reactions and, 17
Sickness and Disease-promoting Diet (SAD), 39, 164
acidic foods in, 20
animal proteins in, 23
carbon footprint from, 37
health care costs from, 39
oils in, 31
transitioning from, 12
Side dishes
Herb-Roasted Potatoes, 116, 117
Papas Rellenas, 121
Simple-to-Make Veggie Chili, 96, 97
Sinus headeaches, 9
Snacks
Almond, Garlic, Lemon Spread and Dip, 118, 119
Gerrie’s Favorite Popcorn Snack, 114
Herb-Crusted Coconut “Chevre,” 115
Incredibly Delicious Kale Chips, 120
Papas Rellenas, 121
Quick and Easy Raw Trail Mix, 118
Spinach and Artichoke Dip, 114
Sodium
in convenience foods, 64
on nutrition label, 58
replacements for, 32
Soups and stews
Broccoli Potato “Cheese” Soup, 94
Curry, Coconut, and Carrot Blender Soup, 94
Hearty Chik’n Noodle Soup, 89
homemade vs. canned, 30–31
Miso Soup, 95
New England-Can-Kiss-My-Clam Chowder, 92, 93
One-Pot Meal Soup, 98
Simple-to-Make Veggie Chili, 96, 97
Surprisingly Good Green Soup, 90, 91
Soy allergies, GMOs and, 15
Soy crops, genetically modified, 14
Soy products, pros and cons of, 18–19
Soy protein powders, 69
Soy sauce, 67
Speciesism, 47
Spiced Almond Biscotti, 145
Spices, dried, 69
Spinach and Artichoke Dip, 114
Spinach and Mushroom Eggless Benedict, 78
Spray oils, fat in, 57
Sprinkles
Walnut Parm-y Sprinkles, 139
Sriracha sauce, 67
Starch powders, 69
Sugar
in convenience foods, 64
limited daily consumption of, 59
on nutrition label, 59
other names for, 59
in recipes, 7
refined, alternatives to, 31, 67
Sugar beet crops, genetically modified, 14
Summer Squash Veggie Sloppy Joes, 106, 107
Supermarket, saving money at, 40
Supermarket swaps, for vegan diet, 7, 56, 62–64
Super Simple Tomato Basil Pasta Sauce, 140
Super Stacked Veggie “Burger,” 104, 105
Surprisingly Good Green Soup, 90, 91
Sweet and Smoky Tempeh Strips, 86, 87
Sweeteners, as honey replacement, 64
Taboo-Li, 99
Tamari, 67
Tempeh, 67
Textured vegetable protein, organic, 69
Tofu
draining and pressing, 68
for egg dishes, 63
for recipes, 68
as tempeh substitute, 67
Traditional Beef-Style Simmered Seitan Loaf, 123
Trans fats, on nutrition label, 28, 57
Transitional foods, 7
Transitional menus, 158–62
Tropical Fruit Cobbler, 148, 149
Turkey Lurkey, rescue of, 50, 50
Turkeys, slaughter of, 50
V
Veal, calves raised for, 52–53, 52
Vegan Action, 164
Veganism
handling negativity toward, 164–65
money saving from, 38–43
philosophy for choosing, 29
products available for, 12, 62–64
reasons for choosing, 28
health-related, 7, 8, 9, 10, 13
steps for following, 28, 29–32
Vegan products
certified or cruelty free, 164
for replacing non-vegan foods, 62–64
for stocking pantry, 64–69
Vegans. See also WellBeing(s)
definition of, 8
Vegan Society, The, 164
Vegetable broth, 68
Vegetable broth powder or bouillon, 69
Vegetable oil, 68
Vegetables
as alkaline foods, 17
homegrown, 41
Vegetarianism, 10
Veggie-Good Breakfast Tacos, 80, 81
Vital wheat gluten flour, 69
W
Walnut Chorizo Breakfast Bowl, 88
Walnut Parm-y Sprinkles, 139
Walnutty Spinach Basil Pesto, 141
Water, animal agriculture wasting, 35
Water pollution, from animal agriculture, 35, 36
WeBes. See WellBeing(s)
Weekly WellBeing Shopping List, 163
WellBeing(s)
being example of, 165
compassion of, 164
current foods affecting, 13
definition of, 8
menus for transitioning to, 158–62
recipes for, 71–157 (see also specific recipes)
valuing knowledge of food, 14
weekly shopping list for, 163
Wheat crops, genetically modified, 14
Whole foods, replacing overprocessed foods with, 30–31
Whole grains, 32
Wildlife species, animal agriculture harming, 34