Hello Thank you for picking up this book. As you read on, you will garner more knowledge about veganism. You will then be ready to be a full fledged compassionate hero.
01 –
Why go Vegan?
05
WHY GO VEGAN?
It’s all for your own good Eating more fruit, vegetables and whole grains
Meat is often contaminated with feces, blood,
and consuming less cholesterol and saturated fat.
and other bodily fluids—all of which make animal
Balanced vegan diets are often rich in vitamins,
products the top source of food poisoning in many
antioxidants and fibre and can decrease the
countries around the world.
chances of suffering from diseases such as diabetes, heart disease, stroke and various cancers.
07
WHY GO VEGAN?
Have a heart, be compassionate Sentient, intelligent animals are often kept in
Regardless of how they were raised, all animals
cramped and filthy conditions where they cannot
that are farmed for food meet the same fate at the
move around or perform their natural behaviours.
slaughterhouses.
At the same time, many suffer serious health
This includes the millions of calves and male chicks
problems and even death because they are
who are killed every year as ‘waste products’ of milk
selectively bred to grow or produce milk or eggs at
and egg production and the animals farmed for
a far greater rate than their bodies are capable of
their milk and eggs who are killed at a fraction of
coping with this.
their natural lifespans.
09
WHY GO VEGAN?
The world needs you Eating meat is one of the worst things that you can
Switching to a plant-based diet is an effective way
do for the Earth. It’s wasteful, it causes enormous
for an individual to reduce their eco-footprint.
amounts of pollution, and the meat industry is one
Vegan diets can produce fewer greenhouse gas
of the biggest causes of climate change.
emissions than meat-based diets.
Adopting a vegan diet is more important than switching to a “greener” car in the fight against climate change.
02 –
HOW DO I START
Where do I start?
WHERE DO I START?
WHERE DO I START? We recommend converting your kitchen as well as yourself. Make sure you are stocked with vegan foods so it’s easy to fulfill those late-night snack temptations. Consider buying granola and pouring it in a bowl. It’s cheap, doesn’t require preparation, and it’s a nice standby for a vegan snack any time of the day. If you think you can go vegan overnight, don’t even hesitate! However, you may also start slow by eating less meat daily! Try eating a vegan breakfast for a few weeks, then a vegan lunch for a few weeks, and finally a vegan dinner!
12
13
WHERE DO I START?
ARE VEGAN PRODUCTS EXPENSIVE? No! Veganism is not expensive. While there are plenty of nonvegans ready to tell you otherwise, this is largely due to the myth that vegans are eating processed soy versions of what everyone else eats. In fact, vegans survive mainly on beans, rice, pasta, fruits, and vegetables – the cheapest ingredients on earth.
14
WHERE DO I START?
WHAT ABOUT MY NON VEGAN THINGS?
What should we do about the leather wallets, shoes, or wool coats we have collected before we even heard about veganism? Shouldn’t it be okay to use these since they’ve already been purchased? This is a good time to remind ourselves the issue of what we do to animals is not treatment, but use.
15
WHERE DO I START?
FACING FAMILY ISSUES?
Even though you’re motivated to go vegan, you may
As for your family’s high regard for
have some reservations about the reaction you’ll
traditional foods, it may just take a while
get from those close to you. Here are a few tips and
for them to get used to veganism. Be as
resources for making things work with your family.
respectful as possible and even try making some traditional dishes vegan. This will communicate to them you’re not that far
Not all families are equally supportive of a vegan
out there and you’re still able to take part
life. This is often fueled by negative myths about a
in important family traditions.
vegan’s diet as well as the importance of traditional foods within your family.
03 –
How doI start?
Easy Weekend Pancakes Silver Dollar pancakes are the best. They’re just like regular pancakes, but they’re small, about three inches in diameter. They’re tiny enough to roll up and eat in one bite. They cook quickly, they’re easy to flip, easy to eat, and very easy on the eyes.
20
HOW DO I START?
Easy Weekend Pancakes Makes about 25 Silver Dollar Pancakes, enough for two people
1 1/2 Cup Soymilk 1 Tbs Sugar 2 Tbs Oil 1 Cup Spelt Flour 1/3 Cup All-Purpose Flour 1 tsp Baking Powder 1/4 Tsp Salt 1 Tsp Vanilla Extract 1-2 Tbs Water
Preheat oven to 200º F, or the lowest setting, and put an oven-safe plate on the middle rack. Heat a non-stick skillet over medium heat for a few minutes. Pour the batter directly into the center of the pan.
The batter will start to set, and it will change color from white to dull yellow. This is when you should flip. If your pancake isn’t brown by this time, turn your heat up. While cooking the pancakes, place the finished ones directly into the oven on the plate. Stack the pancakes as you go. This will keep the whole stack warm while you’re cooking them.
24
HOW DO I START?
Smokey Miso Tofu Makes 18 - 20 Thin Slices
2 Tbs Red Miso 2 Tbs Lemon Juice 2 Tbs Sugar 2 Tbs Tamari/ Soy Sauce 1 Tbs Nutritional Yeast 1/4 Tsp Liquid Smoke 1 Tub Extra Firm Tofu Drained
Smokey Miso Tofu You are now able to have a mouth-watering dinner filled with smokin’ hot grilled tofu and fresh crunchy vegetables prepared all by yourself, in fast and easy steps. Best part of it all? You’re doing a good deed whilst enjoying this succulent meal. What’s more to ask for?
Preheat the oven to 425º F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy – a cast-iron skillet, a plate with some cans on top, etc, for 10-20 minutes.
Line up your slices on a baking sheet topped with a non-stick baking mat. Brush both sides of the tofu with the marinade.
Remove from oven and let cool on the sheet. Garnish with your favourite choice of vegetables! Now that’s your tofu sandwich!
Alfredo Pasta It’s the perfect creamy pasta sauce when you’re feeling like alfredo. It’s also a great sauce for casseroles, over steamed veggies, on top of lasagna — wherever you want a basic creamy sauce. So not only is it really versatile, but it’s also really quick!
28
HOW DO I START?
Alfredo Pasta Makes 2 - 3 Servings
1 Cup Soymilk 1/3 Cup Unsalted Cashews 1/4 Cup Nutritional Yeast 3 Tbs Low-Sodium Tamari 1 Tbs Fresh Lemon Juice 1 Tbs Tahini 2 Tsp Dijon Mustard 1 Pinch Nutmeg 2-4 Cloves of Garlic
Add all the ingredients to a blender and blend until smooth. Tiny bits of cashews won’t hurt anyone though! If you’re making this sauce for pasta, drain the pasta and return it to the hot empty pan. The whole sauce is made in a blender, so the faster you can toss ingredients into a blender, the faster it’s done. This also makes it super easy for additions. Serve with lots of fresh cracked black pepper. Best served with steamed broccoli added in!
Bundt Cakes The gorgeous color of the segments transfers easily to the syrup–so rich and crisp, a perfect, deep pink that’s perfect for Valentine’s day, don’t you think? The color inside a blood orange ranges from standard orange to dark red, sometimes you can even find both colors within one orange.
32
HOW DO I START?
Coconut Orange Bundt Cakes Makes six mini bundt cakes
1 1/2 Cups Flour 3/4 Cups Sugar 2 1/4 Baking Powder 1/4 Tsp Salt 1/3 Cup Coconut Cream 2 Tbs Orange Juice 3/4 Cup Soy Milk 1-2 Tsp Vanilla Extract
Preheat oven to 400ยบ F. Grease a mini bundt cake pan. Whisk dry ingredients together. Whisk wet ingredients together in a separate bowl. Gently fold wet ingredients into dry until just combined. Fill each cup with 1/2 Cup of batter. Bake for 25-30 minutes.
Let cool for 10 minutes before removing from the pan. Let cool under plastic wrap to keep the outsides nice and soft. Your soon to be favourite vegan dessert is now ready to be served!
04 –
Where doI go?
36
WHERE DO I GO?
Vegan Burg 44 Jalan Eunos 68446868 10:00am-11:00pm Daily
38
WHERE DO I GO?
Recommendations
Cracked Pepper Mayo Contains Omega 3 & 6, Zinc!
Hawaiian Pineapple High in Vitamin C
Smoky BBQ Contains Beta-Carotene
Savour the robust flavour of our
Featuring the best pan grilled
A thick patty of succulent minced
Cracked Pepper Mayo Burger!
luscious pineapple slice and
mushrooms, in BBQ sauce, topped
With a wonderful Vegan patty.
grilled vegan patties with sour
with fresh lettuce, and tomatoes.
sauce.
WHERE DO I GO?
Getting There Private Transport: Exit PIE by River Valley. You may park your vehicle at The Central Shopping Mall. Parking charges are applicable.
Public Transport: Alight at Clark Quay Mrt Station & walk north wards. Tucked away at the basement of The Central.
Bus Services: 11, 15, 19, 23, 21, 33
43
40
WHERE DO I GO
Real Food Organic Grocer & Cafe 6 Eu Tong Sen Street B1-52/53 6224 4492 10am - 930pm Daily
42
WHERE DO I GO?
Recommendations
Beetroot and Apple Salad
Poached Egg Sandwich
Dumpling Soup
Raw beetroot and apple
Poached
Home made Dumpling Soup
egg
with
grilled
matchsticks in a minty lemon oil
tomatoes on melted cheese
Contains carrots, mushrooms,
dressing.
sourdough.
bean curd, and chest nuts.
WHERE DO I GO?
Getting There
Private Transport: Exit PIE by Eunos. As there are limited parking spaces near the shop front, you may park your vehicle at the Eunos MRT Station and walk across.
Public Transport: Alight at Eunos MRT Station & walk east wards. We are across the road, next to Jalan Yasin.
Bus Services: 15, 21, 25, 51, 60, 61, 63, 93, 94, 854, 966, NR7
39
Vegan Eateries in Singapore Lins Smoodees
Yes Natural
The Green Room
China Square Central,
57 Lor 27 Geylang
Ang Mo Kio Ave 1 Singapore
#B1-02
Singapore 388184
569931
7 Sensations
VeganBurg
The Living Café
16 Madras Street
44 Jalan Eunos Singapore
779 Bukit Timah Road,
Singapore 208413
419502
Singapore 268759
LivinGreens Café
Delcie’s Desserts
Bollywood Veggies
325 Beach Road
951 Upper Serangoon
Kranji Golf Course
Singapore 199559
Road, Singapore 534714
Singapore 212301
Singapore 048423
Vegan Grocers in Singapore Service Plants
Perfect Potion
Chase Far East
30 Marsiling Industrial
United Square Shopping Mall,
50
Est. Rd. 5 #05-03
#B1-71,
Entrepreneur Centre
Singapore 739211
Singapore 307591.
Green Circle
Fave
eat Organic
Green Circle Pte Ltd
16 New Industrial Road,
Bukit Timah Road
41 Neo Tiew Road
01-02
#02- 01
Singapore 719028
Hudson Techno Centre
Singapore 234121
Fireflies
Zenxin Organic Food
Koo Nature
Lot 75 Lim Chu Kang
Pasir Panjang Wholesale Centre
Fernvale LRT
Singapore 719842
14, Singapore 110014
#01- 20
Tagore
Lane#02-11B
Brought to you by:
For more information, visit us at http://www.vegetarian-society.org
Credits
http://www.hungryangmo.com/2011/06/realfood-organic-grocer-cafe-clarke.html http://energytoempower.blogspot.sg/2012/02/ singapore-directory-of-organic-vegan.html http://www.vegankit.com/eat#planyourmeal Vegeterian Society Singapore