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Vegan Recipe Guide
Who Can Use This Vegan Recipe Guide?
'It takes only one person to change your life --- you.' Ruth Casey
We can take it a step further and say that it is up to 'You' to also change the life of other sentient beings by choosing a compassionate alternatives whenever possible. We have to not only think of being compassionate towards others but also ourselves. We have to be mindful that we are feeding our bodies with the foods that are best for its sustenance and well-being.
This Vegan Recipe Guide is for:
- meat/fish eaters who are concerned about the planet
- meat/fish eaters who are concerned about their health
- people who would like to change to a healthier diet to prevent diseases like cancer, diabetes and heart disease.
- vegetarians who eat dairy and egg products but want to do their bit for the planet by including vegan meals occasionally.
- vegetarians who want to become vegans
- vegans who want to remain vegan
Have you heard about Meatless Monday before?
Observe Meatless Mondays or One Vegan Meal a Day
There are two steps we can all take. We can start by eating only vegetarian food on Mondays or adding one vegan meal a day:
- Meatless Mondays
- One Vegan Meal a Day
Deciding to go meat-less ( and seafood-less) once a week will reduce our risk of many preventable diseases and help save precious natural resources and many animal/fish lives in a year. Meatless Monday was a campaign started during the World War I in the USA, on their website it is pointed out that:
In November 1917, New York City hotels saved some 116 tons of meat over the course of just one week. According to a 1929 Saturday Evening Post article, “Americans began to look seriously into the question of what and how much they were eating. Lots of people discovered for the first time that they could eat less and feel no worse – frequently for the better”.
It was started again in 2003 and Meatless Monday is now an international movement with many other countries joining to make a difference. Nations are reducing their carbon footprint by encouraging such practices.
Benefits of Meatless Monday and One Vegan Meal
One Vegan Meal
Limits Cancer Risk
Reduce Your Carbon Footprint
Saves about 3000 gallons of water
Reduces Heart Disease
Minimize Water Usage
saves 16 pounds of grain
Reduce Fossil Fuel Dependence
Saves money and your health
You Live Longer
Improves Your Diet
Vegan Spagetti Recipe with Kidney Bean Balls
Tips to Find Vegan Substitutes for Recipes
- Kathy Freston's Vegan Substitutes - Oprah.com
You can go vegan without giving up your favorite meals. Kathy Freston shares a list of vegan alternatives.
- PCRM | Vegetarian Starter Kit
See how to change your regular meals into low-fat vegan meals. Tips from the Physicians Committee for Responsible Medicine (PCRM) website.
How to Veganize a Recipe
The next step is to find out how to substitute our favorite dishes with meat-free, dairy-free, egg-free alternatives. You can start by adapting your favorite recipes and this will make your new diet much easier to follow.
- Substitute plant ingredients for major animal-product ingredients in a recipe
- Replace minor animal-product ingredients with plant ingredients or leave them out.
- Soy products instead of dairy products.
- Tofu instead of meat, fish, cheese or eggs.
- Vegetarian alternatives to meat such as vegetarian sausages made from soy or beans.
Vegetarian and Vegan Starter Kits
Are you wondering where and how to start making delicious vegan dishes? Are you worried if you will get adequate vitamins and minerals and other essential foods from a plant-based diet? There is help out there.
There are many websites where you can download Vegetarian and Vegan starter kits. You can also sign up for 21-30 day kickstart programmes and receive guidance and inspiration from medical professionals and nutritionists.
When a person decides to try out a vegan diet the first question is:
- Will I get enough calcium from non-dairy sources? The article Calcium in Plant-Based Diets explains how we can take care of our body's calcium requirements. It is part of the Vegetarian Starter Kit on the PCRM website.
- PCRM | Vegetarian Starter Kit
PCRM’s Vegetarian Starter Kit offers a three-step plan for moving to a healthier diet and is packed with recipes, nutrition information, and cooking tips.
- Sign Up for a 21-Day Vegan Kickstart
PCRM's 21-Day Vegan Kickstart provides three weeks of low-fat vegan recipes and suggestions for every meal. I have signed up for it thrice and found it very helpful.
- PETA's Vegetarian Starter Kit, PDF
Request a free copy of PETA's vegetarian starter kit, which is packed full of recipes, tips on making the switch, and more.
- Health Tips, Weight Loss Ideas, Diet Advice - Oprah.com
Nothing is more important than your health. Get into shape with expert advice from personal trainer Bob Greene. Plus, Dr. Oz helps you get healthy from the inside out.
iPhone App for Vegan Recipes
- App Store - 21-Day Vegan Kickstart
Read reviews, get customer ratings, see screenshots, and learn more about 21-Day Vegan Kickstart on the App Store. Download 21-Day Vegan Kickstart and enjoy it on your iPhone, iPad, and iPod touch.
Online Resources for Vegan Recipes
There are many online resources such as meal planners, an iPhone app, grocery lists you can download, etc. Check out the links below:
The 21-Day Vegan Kickstart iPhone App gives you recipes and resources to improve and regain your health and includes step-by-step recipe photos.
- Food for Life Nutrition and Cooking Classes for Cancer Prevention and Survival
The Cancer Project of the Physicians Committee for Responsible Medicine. Certain diet patterns seem to have a major effect in helping cancer survivors to live longer, healthier lives. A diet consisting plant foods offers cancer-fighting protection.
- Meal Planner and Shopping Lists
Get menu ideas to plan meals for the whole week, and print out a shopping list of all the ingredients you'll need. Free to join.
Vegan Recipes - Online Resources
The greatest challenge is finding recipes to stick to our decision to observe a Meatless Monday or One Vegan Meal a Day or just including healthy alternatives to what we are already eating. To a learn about how to maintain the pH of the blood and keep it alkaline see Becoming a Vegan.
- Recipes for Cancer Prevention
An amazing collection of recipes for all occasions. Reviews by the American Institute for Cancer Research showed that as much as 40 percent of cancer risk may be related to diet.
- Vegetarian Living Recipes - PETA
PETA's database of delicious, mouthwatering, vegetarian recipes. PETA (People for the Ethical Treatment of Animals) is an international organization doing amazing work for the welfare of animals.
- Recipes for Improving Health - PCRM
A great resource of recipes for all ages, improving health, maintaining health, and nutrition information, weight-loss and other aspects of life.
- Vegan Mexican Food
Recipes in English and Spanish. The Food Empowerment Project created VeganMexicanFood.com for everyone who enjoys the flavors of Mexico. Filled with plant-based dishes, the site features Mexican recipes contributed by food lovers from all over.
- VegWeb.com | The World's Largest Collection of Vegetarian Recipes
Browse extensive collection of user-created and reviewed vegan recipes. Plus, 15,000 VegFriends profiles, articles, and more!
Tips and Resources for Dining Out
Another important aspect of our busy lives is that we eat out often for various reasons. It is not always easy to find vegetarian or vegan alternatives. Here are some links that can help you make your decisions and choices easier:
- Tips for to Dining Out from VegWeb.com
When eating out, head for Indian, Chinese, Vietnamese, Mexican, and Japanese restaurants for a bounty of veg options.
- Find a Vegetarian Restaurant Anywhere
Healthy eating is easy when you're cooking at home. But how about when you're dining out at restaurants? Many serve less–than–healthy fare. Check out this link to help locate vegetarian restaurants near you or worldwide!
- Restaurant Guide Powered by Happy Cow | PETA.org
Traveling, new to the area, or just looking for a good place to eat? Use the HappyCow-powered search to find vegetarian-friendly restaurants near you.
Did you know adding plant-based foods to your diet could reduce the risk for heart disease?
Vegan Salads for Valentine Day
- Recipes for Valentine's Day - Salads with Red Ingredients
Three easy recipes with only 3 ingredients for Valentine's Day salads: Green and Red Potato salad, Strawberry-Green salad, and Extra Cherries Fruit salad. 20 photos.
It is Up To Us to Change Our Life
The choice to change our life is solely ours. No one else can do it for us. Of course, others can support us and we can also support them to adopt a healthier diet. The old adage, 'Health is Wealth', is worth remembering. Our one decision to observe Meatless Mondays or have one Vegan Meal every day or as often as possible can make a huge difference to our health and the well-being of our planet. That is a lot of power in our hands. The Time to start is Now...