|
Because EarthSave is an all-inclusive organization (and not strictly
a vegetarian organization), we respect everyone, wherever he or
she may be on the food continuum. We all can improve the way we
eat and consequently have a positive impact on our health, animals
and our environment.
At EarthSave, we prefer to label the food—not the person. A lacto-ovo
vegetarian diet excludes meat, poultry and seafood, but includes
dairy and eggs. A vegan diet excludes dairy and eggs as well as
meat, poultry and seafood. Whether you choose one of these diets,
or simply to reduce your consumption of animal foods, you’ll be
making a difference; you’ll feel it, and so will our planet!
As you work toward changing your diet, you may encounter a few
stereotypes (in fact, you may be harboring a few yourself, and it
may have you a bit worried). What comes to your mind when you hear
the word "vegetarian"? Do you think "Counter-culturalist"? "Hippy"?
"Activist?" "Health nut?" Just as with the general population it's
certainly true that some people who follow a plant-based diet fall
into those categories...some into more than one of them! The vast
majority of the people who rely on plants for most or all of their
food, however, are ordinary people just like you...they're doctors
and lawyers, homebased workers and factory workers, singers and
stockbrokers, athletes and couch potatoes, conservatives, moderates
and liberals, young, old and in between! That's another reason we
prefer to label the diet rather than the person, and why we favor
the term "plant-based diet" over "vegetarian"...when you're working
to make a positive change in your life and for the planet, the last
thing you need to worry about is stereotypes!
This is an exciting journey you're on. You're about to learn more
about food...how good it can taste and how good it can make you
feel...than you ever thought possible! You're going to discover
exciting new tastes and healthier versions of old favorites that
will leave you wondering how anyone could ever consider the standard
American diet anything other than boring!
"Human beings are not natural carnivores. When we kill animals
to eat them, they end up killing us because their flesh, which
contains cholesterol and saturated fat, was never intended for
human beings, who are natural herbivores." -- William C. Roberts,
MD Editor-in-Chief of the American Journal of Cardiology
Making The Transition: Step-by-Healthy-Step
Keeping in mind that you’ll want to go at your own pace, here’s
a strategy that works well for making the transition.
1. Start with favorite familiar meals.
Most people have favorite dishes that are already vegetarian or
can be made so easily. These can be homemade meals or menu items
at a restaurant. You may not even realize that they’re vegetarian.
If you enjoy vegetable lasagna, stir-fried vegetables, or pasta
primavera, you can begin your transition by making these meals more
often. This will make your shift to a plant-based diet less intimidating.
You might also think of some dishes you enjoy that can be easily
converted to meatless versions. Try spaghetti with marinara sauce
instead of meat sauce. Try vegetable lo mein the next time you order
take out, instead of the chicken lo mein. And order a bean burrito
instead of a beef burrito at your favorite Mexican restaurant.
These changes are so easy to make that you’ll hardly notice that
you are eating in a new way. And they will not feel like an inconvenience
to you either. This will ease you into a more plant-based diet,
and you can keep these familiar favorites with you throughout and
beyond your transition.
2. Experiment with substitutes.
Luckily, it’s easier to eat a plant-based diet now than it has
ever been in the past. There are countless soy- and vegetable-based
meat substitutes on the market that will make your transition to
meatless fare a piece of cake. You can buy frozen ground beef or
sausage substitutes to use in tacos, sloppy joes, chili and lasagna.
You can also find many varieties of veggie burgers, meatless hot
dogs, vegetarian deli slices (“cold cuts”), and other meat replacements
to satisfy any desire you might have for some of these “comfort
foods.” These items are available in natural food stores, of course,
but many are also showing up in your local chain supermarket. If
not, ask your store to start carrying them. They’ll make your shift
away from meat a breeze.
3. Broaden your horizons.
One of the most exciting things about a shift toward a plant-based
diet is that it naturally leads you to cuisines of different cultures
that have traditionally cooked without meat. You can discover a
whole new world of wonderful foods by experimenting with these tastes
from other countries. Try adding whole wheat couscous (a Moroccan
pasta) or quinoa (a South American favorite) to your stir-fry next
time in place of rice. Not only will you enjoy the change, but you’ll
be pleased to see that these grains also cook more quickly than
rice. Enjoy Indian dishes such as aloo gobi (curried potatoes and
cauliflower), Middle Eastern meals such as falafel and hummus, Chinese
dishes such as bean curd in a garlic sauce, or Mexican entrees such
as bean burritos and stuffed hot peppers. These ethnic foods offer
models from other countries that include more vegetables and fruits
in their diets than found in the typical American diet. There’s
a whole new world of flavors out there ready for you to try!
"I'll predict the winners: compassion over cruelty, healthful
eating over harmful gluttony." -- Marv Levy Former Buffalo
Bills head coach
4. Keep it simple with convenience foods.
Stock your pantry with vegetarian convenience foods such as canned
soups, instant soups in a cup, canned baked beans, spaghetti sauce,
refried beans, canned beans, frozen vegetables, frozen vegetarian
dinners, and veggie burgers. Having these foods around will make
it easy for you to eat healthy food in a hurry. You can simplify
things by updating your definition of a “balanced meal,” too. Not
every meal needs a protein or meat substitute at its center. A bowl
of vegetable soup and a baked potato is a fast, filling and balanced
meal. So is a bowl of baked beans with whole-grain bread and a salad.
5. Buy a simple vegetarian cookbook.
A few years ago you had to search the library or bookstore for
vegetarian cookbooks. Now they’re everywhere! From the very simple
to the very gourmet, these cookbooks run the culinary gamut. You
can find cookbooks dedicated to soy, others devoted to ultra low-fat
recipes, and others that are regional (such as Mexican, Japanese,
and Italian).
It helps when you’re trying to cook in a new way to use tried and
true recipes. These will take the mystery out of meatless cooking.
If you can read, you can cook! So get in the kitchen and just try.
If you’re used to cooking with milk or meat, you’ll see that it’s
just as easy (and often even easier) to cook with soy milk or a
meat substitute.
6. Look beyond dairy.
Vegetarian substitutes help here, too. Look for soy cheese, soy
yogurt, and“milks” made from soy, rice or nuts. You can use them
in recipes that call for dairy. Or try one on your cereal for breakfast.
There are also a lot of new soy cookbooks that can give you delicious
ideas for replacing dairy and meat in recipes. After you’ve tried
lasagna with tofu “ricotta” or bagels with tofu “cream cheese,”
you’ll wonder why you ever thought that dairy would be hard to live
without! There are also a variety of wonderful non-dairy ice creams
around for that occasional treat.
When you eat out, you can ask for the dairy to be left out of many
recipes. Try ordering a pizza loaded with veggies, and skip the
fatty cheese. It’s delicious! Or order that next burrito without
the cheese, and you’ll be just as satisfied as ever.
Helpful tip: when using soy or rice milk in recipes, be sure to
use the plain varieties in savory or salty dishes. Save the vanilla
flavored drinks for sweet dishes. And try a variety of different
flavors (chocolate, carob, vanilla, cinnamon) and brands to see
which ones you like best.
7. Try some egg substitutes.
If you decide to reduce or eliminate eggs from your diet, you
can replace them in many recipes with a substitute. You can simply
skip the eggs in many baked goods and you won’t notice much of a
difference in texture. Or you can buy egg replacers in many natural
foods stores. Simply follow the instructions on the package (which
means just adding water).
In many recipes you can create your own egg substitute by any of
the following methods: use one ounce of mashed tofu; use 1/2 mashed
banana in sweet recipes; mix one tablespoon of flax meal with two
tablespoons water; or use one tablespoon of corn starch or arrowroot
mixed with two tablespoons of water. These techniques will help
the recipe to “bind” when eggs are included for that purpose. But
don’t try making an omelette out of these ingredients! (Instead,
try our “Tofu Scrambola” recipe at the end of this starter kit.
You’ll never miss scrambled eggs again!)
“Food in camp was simple: bread or porridge, some vegetables,
sour wine, rarely flesh; the Roman army conquered the world on
a vegetarian diet; Caesar’s troops complained when corn ran out
and they had to eat meat.” -- “The Story of Civilization:
Caesar and Christ” by historian Will Durant
Planning, Cooking and Preparing
More than likely you’ll be pleasantly surprised to find the planning,
cooking and preparing of vegetarian foods to be fun, simple, convenient
and less costly than what you’re used to. It just takes a shift
in thinking and a few variations. And, just like meal planning in
general, it can be as simple or as elaborate as you make it. The
nice thing is you can easily meet all of your nutrient needs. The
key is to follow the food guide pyramid, making sure to eat a wide
variety of foods each day. Cooking is fun, easy and life sustaining.
Instead of looking at cooking as a chore, think of it as an exciting
challenge. Turn on some good music if that helps you to enjoy your
time in the kitchen. It doesn’t take any more time to make a vegetarian
meal than it does to make a meat-centered meal. And when you realize
that your meal is beneficial to you, to your family, to our environment
and to the animals, it makes every meal fulfilling and satisfying.
Eating Out
You may find it hard to believe, but just about every restaurant
these days has at least one vegetarian option on the menu. And,
even if they don’t, most will be happy to accommodate your requests
for a meatless pasta or vegetable plate if you ask. The restaurant
industry knows that more people than ever before are making these
kinds of requests, so don’t feel as though you’re all alone. The
same goes for inquiring about ingredients in certain dishes. When
in doubt, ask. Many restaurants use chicken-or beef-based broths
in soups (even vegetable soups!) and eggs, creams and cheeses in
sauces, soups and dressings. Most onion rings and batter-dipped
veggies and cheeses have eggs in them. As a consumer you have a
right to know what you’re eating and buying, so don’t feel bad about
asking. Restaurants are there to serve you. Always be kind in the
way that you ask, but you should have no problem at most restaurants
getting served a meal consistent with your particular tastes or
values.
It may sound funny, but skip the cheese on your next pizza, and
add tomatoes and extra sauce with lots of veggies. Most ethnic restaurants
have vegetarian options, but again it might help to inquire about
the ingredients as some foods have “hidden” animal ingredients that
you might want to avoid. Indian food, for example, is often cooked
with ghee (a butter fat) and Thai food is often cooked with fish
sauces. Most soups in Chinese restaurants have an animal-based stock,
even if they’re called “vegetable” soups.
It can also help if you call ahead to the restaurant and give them
a “heads up” on any special requests. By asking questions, explaining
your desires, and even ordering “off the menu” if necessary, you
are exercising your power as a consumer to let restaurants know
what customers want and are interested in. When enough people make
requests and suggestions, more changes will be made that will bring
a whole new array of healthy vegetarian choices to restaurants all
over the world. We’ve already come a long way in this direction
over the last decade.
If you’re attending a banquet or catered party, call the facility
to ask about alternatives in advance if possible. Most are happy
to oblige. If this is not possible, while at the event, simply call
a server off to the side and ask for an alternative or variation
on what is being served. Even airlines offer vegetarian and vegan
meals if ordered in advance. And if a friend is having a cookout
or barbecue, simply take your own meatless burger or hot dog to
throw on the grill, or do veggie kabobs with fresh vegetables and
marinated tofu or tempeh.
“Never doubt that a small group of thoughtful, committed citizens
can change the world. Indeed, it’s the only thing that ever has.”
-- Margaret Mead, Anthropologist, 1901 - 1978
Vegetarian Diplomacy and Where to Find
Support
As you begin your transition to healthier eating, you might encounter
some difficult situations. Social events almost always involve food,
and in our culture that usually means meat. Keep in mind that your
food choices will impact not only you but your family and friends
as well. If you are the only person in your household making these
dietary changes, you should consider how you will deal with other
family members who still expect meat at the dinner table. This is
especially important if you are the family’s cook. You may feel
you are an inconvenience to your family, and your family may feel
a little uneasy as well. And they may feel as though you are turning
your back on their values and traditions if, for example, you turn
down turkey and stuffing at Thanksgiving.
There are a few basic hints to help you deal with situations like
these, and to help you field some of the questions that people are
bound to ask. Some of these questions may be sincere requests for
information, but sometimes you may feel ridiculed or even harassed
by those individuals who are uncomfortable with your diet. People
can be defensive and sensitive about their personal food choices.
So always treat others with respect when discussing these issues.
The key is to maintain a positive attitude, and a sense of humor.
After all, you must expect that some people will be puzzled. When
friends ask what you eat, answer honestly. Instead of meat, tell
them you get your protein from tofu, beans, nuts and seeds. You
may want to list a few dishes you eat often, such as veggie burgers,
casseroles, ethnic foods, tofu stir-fries, pasta dishes and tacos.
This way, your friends will understand that eating a vegetarian
diet isn’t quite so weird, and that you get to enjoy a great variety
of foods. You may even want to share some of the hurdles you have
encountered, or some humorous situations in which you may have found
yourself. People will appreciate that you are able to have a sense
of humor about your lifestyle, and the mood can remain light. Indeed,
some of your family and friends may even follow your dietary lead.
People will also want to know why you are eating meatless food.
Again, answer in a sensitive, non-judgmental manner and remain very
honest. Whether you made your transition for the sake of animals,
the environment, or your own health, discuss your rationale with
people. Help them to understand your motivations. Most likely, people
will respect your concerns.
Finally, it’s up to you to become well informed about the issues
around your transition. Of course, you are not obligated to defend
or explain yourself to anyone. But teaching others, in a loving
manner, why you have made the decision to eat more plant-based foods
will make you and them feel much more comfortable. And if you want
to ease tension and help those close to you to understand and respect
your choices, try to make yourself less of an “inconvenience” by
bringing your own food to family get-togethers. Bring enough to
share; friends can taste what you eat and these foods will seem
a little less intimidating.
Even if you feel as though you’re the only vegetarian for miles
around, there are places you can turn for help and support. Call
EarthSave to find a chapter near you. Or, start your own EarthSave
chapter. Find local vegetarian groups that plan activities such
as potluck dinners and cooking classes. Invest in some good cookbooks
for information on meal planning and entertaining guests with tasty
vegetarian food. Feeding your friends and family with great vegetarian
food will teach them that your transition isn’t a burden; indeed,
they’ll see how exciting it can be to taste new foods.
|
