Vegan Starter Kit by Federico - HTML preview

(Book

foods available, and it can be used in a variety of salads. This one is satisfyingly crunchy, with a Publishing Co.).

touch of sweetness.

Ingredients (salad)

• 1 bunch kale (any kind), stemmed and thinly sliced

don't worry

• 1 large or 2 small carrots, grated or julienned

if you can’t find all

• 1 cup red cabbage, thinly sliced

these ingredients.

• 1/2 cup daikon, grated or julienned

Like many salads, this

• 1 red sweet bell pepper, thinly sliced

one’s pretty flexible.

• 1 14-15 oz can chickpeas or white beans, drained and rinsed In fact, here we’ve cut a

• Dulse flakes (optional)

couple of ingredients from

the original recipe and

• Sesame seeds or black sesame seeds (optional)

added chickpeas.

20 International Vegan Association | Vegan Starter Kit

Ingredients (dressing)

• 4 pitted dates

• 1 cup orange juice (optional: fresh-squeezed)

• 2 tbsp tahini

• 2 tbsp fresh ginger, chopped or grated

• 2 tbsp miso

• 2 tbsp cider vinegar or freshly squeezed lemon juice

• 2 tbsp tamari or Nama Shoyu

• 2 tsp sesame oil (optional)

• 1 pinch cayenne or ground black pepper

Directions

1. Soak the dates in half of the orange juice for at least 1 hour.

2. While soaking, thoroughly combine the prepared vegetables in a large bowl and toss well with the chickpeas, sprinkling in the dulse flakes and sesame seeds, if desired.

3. Transfer the dates and the orange juice to a blender.

4. Add the tahini, miso, and ginger. Process until smooth.

5. Add the remaining half of the orange juice and all of the vinegar, tamari, optional sesame oil, and cayenne. Process until smooth.

6. Taste and adjust seasonings as desired.

7. To serve, pour the dressing into the large bowl of salad and toss to combine.

8. Let marinate for at least 20 minutes before serving.

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SIDE SALAD WITH CUMIN-CINNAMON VINAIGRETTE

(Serves 4) WF, SF [NF if walnuts left off]

This one is a quick and simple way to add some fresh greens to a meal, especially if you already have a batch of the dressing in the fridge.

Adapted from

Eat, Drink & Be Vegan

by Dreena Burton

Ingredients (salad)

(Arsenal Pulp

• 5 oz washed mixed greens

Press).

• 2 tbsp walnuts, chopped (per salad)

• 2 tbsp dried, juice-sweetened cranberries (per salad)

• Avocado, chunked (optional)

Ingredients (dressing)

• 2 tbsp apple cider vinegar

• 2 tbsp freshly squeezed lemon juice

• 3 1/2 tbsp agave nectar or maple syrup

• 1 tsp Dijon mustard

Directions

• 1/4 tsp ground cumin

1. With a blender, hand blender, or whisk, thoroughly combine all

• 1/8 tsp ground cinnamon

dressing ingredients.

• 1 pinch allspice

2. Place salad mix into serving bowls.

• 1/2 tsp (rounded) sea salt

3. Top salad with nuts, cranberries, and optional avocado.

• 1/4 cup extra virgin olive oil

4. Drizzle with the Cumin-Cinnamon Vinaigrette dressing, then serve.

internationalvegan.org 21

Soups

STICK-TO-YOUR-RIBS RED LENTIL AND GREENS SOUP

(Serves 4) WF, SF, NF

Adapted from

This soup is rich and flavorful, and it’ll leave you feeling satisfied.

New American Vegan

by Vincent J. Guihan

(PM Press).

Ingredients

• 5 cups water (or 1 cup water and 4 cups vegetable stock)

• 1 cup dry red lentils, picked over, rinsed, and drained

• 1 tbsp extra virgin olive oil

• 1 packed cup kale, destemmed and finely chopped

• 2-3 cloves of garlic, crushed

k

© Hanabiyori/Shutterstock

c o t

• 1 tsp fresh ginger, minced

sr

• 1/2 tsp ground cumin

/Shutte

• 1/4 tsp ground black pepper

• 1 dash liquid smoke (if available)

• 1/2 tsp sea salt, divided

© Alaettin Yildirim as published

Directions

this recipe calls for yellow

split peas, which require

1. Bring the water/stock to a boil on high heat.

2 hours of simmering,

2. Add the lentils to the water, reduce heat to low, and cover. Simmer until the lentils compared to about

start to disintegrate, about 25 minutes.

25 minutes for red lentils.

3. Remove the disintegrated lentils from heat and blend them in the pot with a hand To make the recipe less of a blender until smooth, cover, and simmer on low while prepping other vegetables, time commitment, we have offered the red lentil option

garlic, ginger, and other spices. (Or you can transfer the stock and lentils to a blender suggested by the author.

and then return it to the pot afterward, being mindful of the hot liquid.) However, we do recommend

4. Bring the oil to heat on medium-high in the larger pan. Add 1/4 teaspoon sea salt, that you try the split pea

then add the garlic, ginger, and other spices and liquid smoke to the pan. Sauté for 2

version if you can find the

minutes.

time, as the smokiness

of this recipe is well-suited

5. Add the kale to the pan and sauté for 3-5 minutes, until the kale is bright green and to the split peas.

slightly wilted. Remove from heat.

6. Add kale to the lentils and stir until thoroughly combined. Let stand 10 minutes.

7. Taste and add more of the remaining salt as necessary, then ladle into soup bowls.

22 International Vegan Association | Vegan Starter Kit

MOROCCAN-SPICED PUMPKIN SOUP

(Serves 4) WF, SF [NF if pistachios left off]

This rich, creamy soup can be on the table in less than 30 minutes. Pair it with a salad or present it as a course in a multi-course meal.

Ingredients

• 1 tbsp extra virgin olive oil

• 1 yellow onion, finely chopped

• 1 1/2 tsp fresh ginger, grated

• 1 tsp ground coriander

• 1 tsp ground cinnamon

• 1 tsp maple syrup or a vegan sugar (e.g., raw or organic cane sugar, coconut, Sucanat)

• 1/4 tsp ground allspice

• 1 tsp salt

• 1/4 tsp ground black pepper

• 1/8 tsp cayenne (optional)

Adapted from

• 1 15 oz can pumpkin puree

some white cane sugar

Quick-Fix Vegan

by Robin Robertson

• 2 1/2 cups vegetable broth

(particularly in North America)

s

(Andrews McMeel

• 1 1/2 cups non-dairy milk

is refined using animal bones, and so i

Publishing).

• 1/4 cup coarsely chopped pistachios (optional)

unsuitable for vegans. The recipes in this

booklet are intended to be made with

vegan-appropriate sugars.

Directions

1. Heat the oil in a large pot over medium heat.

2. Add the onion, cover, and cook until softened, about 5 minutes.

for a

3. Stir in the ginger, coriander, cinnamon, maple syrup or sugar, allspice, salt, pepper, and cayenne.

cooling effect and

4. Add the pumpkin and slowly add the broth, stirring to blend until smooth.

added creaminess,

5. Simmer until the onion is tender and the flavors are well combined, about 10 minutes.

add a spoonful of

6. Stir in the non-dairy milk and cook for another 5 minutes.

vegan sour cream

7. Serve hot, garnished with the pistachios.

to each bowl

when serving.

Desserts and Baked Goods

CHOCOLATE CHIP COOKIES

(Makes up to 18 cookies) NF

There’s a reason chocolate chip cookies are so popular. Baked just right, the crisp, lightly-browned outside gives way to a moist and gooey inside.

as with

Ingredients

many ingredients, chocolate

• 2 cups all-purpose flour

chips (including chocolate

• 1 tsp baking powder

chips labelled “vegan”) may

be produced with unfair

• 3/4 tsp baking soda

labor practices. When you

• 1/2 tsp salt

are stocking up on base

• 1/3-1/2 cup vegan chocolate chips, chunks, or 60% or darker chopped/shaved chocolate ingredients (including things

• 1/2 cup white or golden sugar

like tea, coffee, sugar, and

• 1/2 cup fresh light brown sugar, packed

chocolate), keep your

eyes out for packages

• 1/2 cup + 1 tbsp canola oil

labelled “Fair Trade”

• 1/4 cup + 1 tbsp water

or which otherwise

• 1-2 tsp vanilla extract, to taste (optional)

provide transparency

regarding sourcing.

internationalvegan.org 23

Directions

1. Whisk together flour, baking powder, baking soda, and salt in a medium-sized bowl.

2. Add the chips or chunks to the dry ingredients and toss until coated.

3. Use a separate large bowl to whisk together the two sugars with the canola oil and water until the mixture is smooth.

4. Add the dry mixture to the wet mixture.

5. Fold the mixtures together with a wooden spoon or rubber spatula until no more dry flour mixture is visible, being careful not to over-mix.

6. Use plastic wrap to cover the bowl of dough, then place the bowl in the fridge.

Ideally, chill the dough for at least 12 hours.

7. Preheat the oven to 350°F and line a baking sheet with parchment paper.

8. To help avoid the dough reaching room temperature, scoop it with a spoon or ice this step

cream scoop (rather than your hands).

is optional, but highly

9. Place 2-inch mounds on the baking sheet.

recommended, as it

10. Bake the cookies for 12-13 minutes. They’re ready to come out when the edges start improves the dough’s

performance. If you’re short

turning golden brown.

on time, you can move directly

11. Optionally, sprinkle a pinch of coarse sea salt over each still-hot cookie.

from mixing to putting the

12. Cool completely before serving. If transferring to a cooling rack, give the cookies a mounds on the cookie sheet.

minute or two to cool on the baking sheet first.

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APPLE CRISP

Adapted from

(Serves 6-8)

The Joy of

Vegan Baking

Though baked apple dishes tend to evoke brisk autumn days, no one would fault you for warming by Colleen

up your home with this recipe any time of year.

Patrick-Goudreau

(Fair Winds

Press).

Ingredients (filling)

Ingredients (topping)

• 8 cups apples (3-5 apples),

• 1 c

up rolled oats (not quick-c ook)

cored and sliced

• 1 cup walnuts or pecans, chopped and toasted

• 2-3 tbsp lemon juice (1 lemon) • 1/2 cup whole wheat flour

• 1/4 cup maple syrup

• 1/2 cup vegan margarine

• 1 tsp ground cinnamon

• 1/4 cup vegan brown sugar, packed

• 1/2 tsp allspice

• 1 tsp ground cinnamon

• 1/4 tsp allspice

• 1/4 tsp ground nutmeg

• 1/4 tsp salt

Directions

1. Preheat oven to 350°F.

2. Prepare an ungreased 8- or 9-inch square baking pan at least 2 inches deep.

3. In a medium bowl, combine the apples, lemon juice, maple syrup, cinnamon, and allspice.

4. Pour filling mixture into baking pan.

5. Combine the oats, walnuts, flour, vegan margarine, sugar, cinnamon, allspice, nutmeg, and salt. It’s best to use a beater or mixer here, or to have the margarine largely melted.

6. The topping should be crumbly, with a texture like wet sand, with chunks of walnuts or pecans in it. If it is too dry, add a little more vegan margarine or a couple of teaspoons of water.

7. Evenly sprinkle the topping over the filling mixture or spread with a spatula to distribute evenly.

8. Bake for 40-45 minutes. Apples should be soft when pierced with a toothpick or fork.

9. Serves well hot, warm, or room temperature, and goes well with vegan vanilla ice cream.

24 International Vegan Association | Vegan Starter Kit

IV

© Debora Durant

LIFE AS A VEGAN

Going Vegan and Growing as a Vegan

You’ve got all the information you need to go vegan right now: the moral reasons, the practical ins-and-outs, the nutritional guidelines, and a bunch of handy recipes. You can go vegan today—this very minute. Once you’ve decided to become vegan, you’ll quickly see how fulfilling it can be to live a life oriented toward nonviolence and fairness.

Going vegan isn’t complicated, but it can be transformative. Many people describe their transition to veganism as part of a broader moral awakening, during which they become more aware of and concerned with how their actions and inactions affect the rest of the world. Once you start looking, it’s hard not to see how your purchases, habits, and choices influence the world around us.

k

While seeking to remove animal use from your life, you’ll also begin to notice just how pervasive animal use is in our societies. Animals and animal products seem to be in everything: not just in the obvious places, but in food colorings, in (so-called) “natural” flavorings, in the linings of synthetic jackets, in paints and paint brushes, in movies and television shows, and so on. The list goes on and

© Witoldkr1/Shutterstoc

on. It seems never-ending.

“You can go vegan today—this very minute.”

In light of this, some people find the prospect of completely avoiding animal use daunting. Newly committed to veganism, a person might ask: “Can I really avoid animal use? What am I supposed to do?”

Here’s the short answer: just make the commitment to veganism and start moving forward.

As you go, you’ll learn more. And as you learn more, you’ll continue to grow in your choices and habits. Next year, you may learn about a form of animal use that you’re completely unaware of today. That’s okay—you’ll be able to adapt as you come across new information.

Right now, you don’t need to worry about what you’ll learn ten months from now. Today, you can only worry about today.

And today you should be vegan.

internationalvegan.org 25

Should I Donate Money?

After becoming vegan, many people are eager to do more to help animals. In particular, many people want to help out by sending their money to the major animal-protection organizations. It’s a nice thought and intention, but it’s important to look before you leap.

The large animal advocacy organizations will typically say that you can help animals by donating your money to them.

They will tell you that they are working hard to reduce animals’ suffering and to change laws, and they will promise that your donations will allow them to continue their important work. Some will even tell you that you can continue to use and consume animals.

We urge you to think critically before giving your money to convention-al animal-protection organizations. By and large, these organizations do more harm than good. They pursue meaningless welfare reforms and cheer for “humane” standards that do nothing to help animals. They encourage

© Debora Durant

people to become “vegetarian” and they make consumers feel better about using and eating animals. They engage in sensationalistic marketing campaigns that are more about promoting their brand than about changing the world. You should exercise caution before giving your money away to any advocacy organizations.

Happily, if you want to do more to help animals after becoming vegan, there are some wonderful things you can do.

Fostering, Adopting, Sanctuaries

One of the best things you can do after becoming vegan is use your time More info

and resources to provide love, care, and medical attention to animals in need.

The International Vegan

Association does not solicit

Your work may take many different forms. For example, you might serve donations from the public.

as a foster guardian for an animal shelter, helping out dogs and cats with For more information on this

topic, visit the IVA website

special needs. Or you might offer a permanent home to a rescued budgie, (internationalvegan.org) and read

fish, cat, dog, or hamster. Or you could spend some of your weekend helping the position paper entitled

out at a local organization that provides rehabilitation services for injured Why Does The IVA

free-living animals. Alternatively, you could donate some of your time or Discourage Donations?

money to a nearby sanctuary that takes care of cows, pigs, goats, or birds who have been rescued from the animal agriculture industry. There are countless ways that you can make a real difference in the lives of animals.

Some vegans worry that taking care of domesticated animals is misguided, because domestication is wrong. It’s true that domestication is wrong. As vegans, we are working to create a world where humans no longer breed and use animals at all.

We should discourage animal use and domestication in all forms, and we should openly oppose the “pet” industry and the animal agriculture industry. If we do our jobs well, someday there will be no domesticated animals at all.

However, we’re obligated to care for the animals who we have already brought into the world and who now depend on us.

We can’t turn our backs on them. Fostering, adopting, and helping out at shelters and sanctuaries are all important forms of work.

26 International Vegan Association | Vegan Starter Kit

More info

For more information

on this topic,

visit the IVA website

(internationalvegan.org)

and read the

position paper entitled

What Do IVA

Advocates Do?

Educating Yourself, Educating Others

The single most important thing you can do if you want to change the world is talk to others about veganism and respecting animals.

As long as animals are pieces of property, and as long as people view animals as things that can be used and discarded, we will continue to cause vast and unending amounts of unnecessary harm, suffering, and death. To change the world, we need to begin building a movement of thoughtful, peaceful, committed vegans who refuse to participate in animal use.

Educating others is easy. You don’t need to be an expert, you don’t need to have any diplomas or degrees, and you don’t need to spend a cent. All you have to do is go out into the world and begin telling other people what you know.

It’s best to begin by educating yourself. You might consider joining a local or online discussion group about animal rights (including one of the groups organized by the International Vegan Association) or you might consider organizing your own discussion group. As you get more comfortable thinking and talking about veganism and animal use, you’ll become more comfortable sharing your knowledge with others.

Use your strengths and talents to speak to others about veganism. Some people enjoy running information stands in public markets and at festivals, where they can share plant-based treats and talk to others about veganism. Other people have found success in organizing public lectures and debates, both of which can lead to excellent follow-up discussions. If you enjoy writing, you can make a huge difference by writing letters to periodicals which, if printed, may be read by many thousands of people. And, of course, there’s no better place to begin educating others than within your network of friends, family, and colleagues.

If tens of thousands of us across the world creatively and peacefully educate others about veganism and what we owe animals, we can accomplish more in a generation than has been accomplished through decades (and hundreds of millions of dollars) of animal “welfare” and “humane” reform work.

If we commit to veganism, educate ourselves, and begin educating others, we can build a world where we’re living up to our own values and where we’re doing what’s right.

Let’s get started.

internationalvegan.org 27

With Our 1 Month Vegan Diet Plan You Will Easily Succeed

INTERNATIONAL

VEGAN

ASSOCIATION

95A Wachusett Street

Jamaica Plain, MA 02130

GO VEGAN.

TEACH OTHERS.

HELP CHANGE THE WORLD.

Visit our website at internationalvegan.org

The arguments and ideas in this booklet are based on the work of Prof. Gary L.

Francione. Learn more at abolitionistapproach.com and howdoigovegan.com.

Vegan Starter Kit: Respecting Animals Means Going Vegan is published by the International Vegan Association.

Readers are welcome to reproduce articles from this publication in their entirety and with attribution for personal or educational use without additional permission. Material may not be reproduced for resale without prior arrangement with the IVA. © International Vegan Association, 2017. For additional resources or to contact the IVA, visit internationalvegan.org.

This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.