SOIL FOOD RECIPES AND INFOGRAPHICS TO E N C O U R A G E P L A N T- B A S E D E AT I N G
WRITTEN, PHOTOGRAPHED AND DESIGNED B Y M E G A N L A C O G N ATA
CONTENTS 09 W H AT I S SO IL F O O D? 14 T H E B A S I C S 16 F O O D S TO K NOW 18 G RO C ER I ES 2 0 T H E S TA P L ES 24 W H ER E’S T H E M E AT ?! 26 WAT ER US E IN T H E U. S . 28 S T R AW B ER RY R I C E C A K E 3 0 B A N A N A F IG OAT M E A L 32 PB & B A N A N A SA NDW I C H 34 WAT ER US E P ER F O O D G ROUP 3 6 C O L L A R D G R EEN W R A P S 40 A NG EL H A I R PA S TA 42 MIL K A ND C H EES E A D D I C T I O N 46 H O M EM A D E A L MO ND BU T T ER 5 0 P E A NU T BU T T ER CUP S 54 DA I RY C O NSUMP T I O N 5 6 S W EE T P OTATO H A S H B ROW NS 58 S W EE T P OTATO PA N C A K ES 62 BANANA BREAD 6 4 FAC TO RY FA R M BO O M 6 6 AVO C A D O TOA S T F OUR WAYS 70 P UMP K IN P EC A N P I E 7 2 C H O C O L AT E C H I P MUFF INS 74 A NI M A L AG R I CULT UR E 7 7 SOURC ES
WHAT IS SOIL FOOD? Soil Food is a plant-based informational cookbook that addresses issues related to animal agriculture and factory farming. Simple infographics that deal with these problems are integrated with recipes that offer direction toward solutions.
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WHY DID I MAKE THIS BOOK? I’ve always had an interest in health and nutrition, and in high school I learned everything I could about the food industry. In coming across a speech by animal rights activist Gary Yourofsky, I was abruptly exposed to what goes on behind slaughterhouse doors and the immeasurable cruelty inflicted on the animals that we raise for food. Motivation for my dietary choices quickly became personal. My awareness of the realities wouldn’t and didn’t just disappear, so I geared my research toward the meat and dairy industries, factory farming, animal welfare, and everything in between. Now, years after my initial exposure to this seemingly secret information, I’m still actively learning and helping to expose this information through design.
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AS A DESIGNER, I have a responsibility to communicate information that I find important in a tasteful way. Reflecting on the traumatizing way that I became exposed to the realities of the meat and dairy industries, seeing videos of the abuse within slaughterhouses, allowed me to cultivate my own way of educating. This book provides you with easily digestible infographics that address issues in animal agriculture. But what is making information available worth without providing a push toward a solution? Included is a solution to these issues in the form of easyto-make, plant-based recipes. My intention is to encourage people to incorporate more plant-based meals into their diets for their own health, for global sustainability, for the environment, and for the animals.
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THE BASICS MEASUREMENTS Although we’ll be eyeballing some recipes based on the ingredients you have and the way you like it, let’s start with the measurements you might want to keep handy. If you don’t have a measuring cup, you can make and mark your own using these conversions and whatever tools you do have. 2 5 4 2 3
cups = 1 pint tablespoons + 1 teaspoon = 1⁄ 3 cup tablespoons = 1⁄ 4 cup tablespoons = 1⁄ 8 cup teaspoons = 1 tablespoon
ITEMS YOU MIGHT NEED Strainer Can opener Cutting board Measuring cup Teaspoon & tablespoon
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FOODS TO KNOW PROTEINS TOFU I know, I know, “gross.” That’s the first thing my friend whom I will not name says anytime I make something with tofu. But it’s really one of the most versatile and protein–packed foods you can eat. Also called “bean curd,” tofu is low in sodium, high in calcium and iron, and a great source of protein. It’s made from soybeans and water, and it’s one of those amazing foods that can take on the flavor of whatever it’s cooked in. It’s normally sold in small bricks, and sometimes pre-chopped into small cubes. The soft, silken variety lends itself to desserts and savory dips and spreads. Firm tofu is a lot less mushy and maintains its structure throughout cooking and storage. It’s great as the main source of protein in a big meal.
SEITAN (Say-tan) Seitan has a chewy texture and it’s another versatile plant food. It is what’s left-over after removing the starch and bran from standard-issue wheat flour. The high-protein base that comes from this is combined with a liquid to form a sticky dough that’s simmered, steamed, or baked before being consumed. Seitan can be turned into burgers, meatballs, sausages, and other faux-meats. While it’s easy enough to prepare at home, you can find seitan in prepackaged deli slices and seasoned chunks.
TEMPEH Typically made from fermented whole soybeans, tempeh is awesome in stews, soups, rice, and especially as bacon on a BLT. Plain tempeh has an earthy flavor, but there are pre seasoned flavors, including maple bacon, my personal favorite. Tempeh is also loaded with minerals, probiotics, and lots of protein.
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MILK ALMOND MILK Almond milk is ideal for drinking thanks to its neutral, milky flavor. It’s even simple to make at home, by soaking almonds in purified water and blending in a food processor.
CASHEW MILK Among one of the richest milks available, cashew milk is a great substitute in recipes calling for cream. It’s low in naturally-occurring sugars, and high in vitamin E. You can also make cashew milk at home by blending cashews, water, salt and sweetener (to taste) in a blender. Pour into your cereal, sauces, or mashed potatoes. Cashews are also a huge hit when prepared as a cheese or spread.
SOYMILK Soy milk is a stable emulsion of oil, water and protein that is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals that provide energy for the body. Soymilk can be used as a substitute for real milk and it’s perfect for cereal, smoothies, and drinking plain.
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GROCERIES FRESH VEGGIES
FRESH FRUITS
Tomatoes Avocado Mushrooms Onions Sweet potatoes Russet potatoes Asparagus Bell peppers Broccoli Cauliflower Cucumbers Garlic Squash Zucchini
Bananas Apples Kiwis Oranges Grapefruit Pomegranate Peaches Mango Watermelon Strawberries Pineapple
LEAFY GREENS Kale Baby spinach Collard Greens Romaine lettuce
FROZEN VEGGIES Broccoli Asparagus Spinach Corn Peas
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FROZEN FRUITS Mixed berry blends Cherries Mango Pineapple
DRIED FRUITS Raisins Cranberries Banana chips Shredded coconut Apricots Dates Figs
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THE STAPLES Here’s a basic list of bulk ingredients that are good to have in the house. Oats Spices Pasta Vegetable oil Coconut oil Quinoa Cous Cous Soy or Teriyaki sauce
Hot sauce Nut butter Grains (brown rice) Canned tomatoes Vegetable broth Canned beans Dry beans Garlic
QUICK COOK Here’s how to quickly prepare some staples so you’ll always have something to whip up on the fly.
COUS COUS Cous cous is super quick and easy to throw together. It’s technically pasta, not a grain like one would think, and it cooks in under ten minutes. Add some dry cous cous to a pot with enough water to slightly cover it, bring to a boil, then let simmer for a few minutes until it becomes a fluffy texture. Add basically anything you want to it. Try sauteing mushrooms, onions, zucchini, tofu, and squash in coconut oil, throw that in the cous cous and call it a day.
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BROWN RICE
DRY BEANS
Brown rice is a nutrition–packed, flavorful health food that’s easy to cook, but takes a bit longer than cous cous.
Place dried beans in a pot of water, bring to a boil, reduce the heat and keep at a low simmer for 10 minutes. Turn off the heat, cover, and let sit for about an hour until beans are tender.
3 1⁄ 2 c short-grain brown rice 2c water Salt and pepper
In a pot, bring the water to a boil. Add rice and salt. Stir occasionally. Bring water down to a simmer and let sit until all the water is absorbed, about 30-40 minutes. If there’s still water and the rice is cooked, drain it. If there’s no more water and the rice is not cooked, add some more water and continue cooking for a bit longer.
QUINOA Using a ratio of 1 cup of uncooked quinoa to 2 cups of liquid, bring quinoa and liquid to a boil in a pot. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed. This will take around 20-25 minutes depending on how well done you like it.
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WHERE’S THE MEAT?! None of these recipes call for animal products.
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BUT DON’T PUT THE BOOK DOWN YET! Stick around for a bit. This book is equipped with important information regarding animal agriculture, factory farming, and the impact certain foods and their production have on our bodies and on the environment. I won’t bore you with long, explanatory essays. Issues regarding factory farming and animal cruelty are often displayed with expository, brutal imagery. Although this type of imagery is very real and important to acknowledge, it’s natural for people to feel the need to look away and continue to ignore the issue. To avoid giving off a feeling of uneasiness that comes with showing these images, I photographed foods and created visualizations that are easy to understand and, maybe more importantly, easy on the eyes.
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ANIMAL AGRICULTURE & THE GLOBAL WATER FOOTPRINT
The water footprint measures the amount of water used to produce each of the goods and services we use. It is a measure of humanity’s appropriation of fresh water in volumes of water consumed and polluted.
33.3%
of the global water footprint of animal production is related to beef cattle.
92%
of the global water footprint is related to agriculture.
29%
of the total water footprint of the agriculture sector is related to animal products.
19%
of the global water footprint of animal production is related to dairy.
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STRAWBERRY RICE CAKE Makes one rice cake
ingredients 5 strawberries, quartered 2T nut butter 2T granulated sugar Rice cake
directions
1. Cut the strawberries into halves or quarters. 2. Place the strawberries in a bowl or tupperware, add sugar and tumble the strawberries until evenly covered. 3. If you want the strawberries to be hot, place the sugared berries into a saucepan and heat until creamy and caramelized. 4. Spread your choice of nut butter onto rice cakes, and put the strawberry mixture on top.
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BANANA FIG OATMEAL Makes one bowl
ingredients
directions
1c 1 â „2 c 1 4
1. Pour milk in a saucepan and bring it to boil.
soy milk oats banana, sliced fresh figs Maple syrup Cinnamon Hazelnuts
2. Add the oats, lower the stove to medium heat and cover the saucepan. Cook for about 10 to 15 minutes. 3. Place the oatmeal in a bowl and top with the rest of the ingredients.
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PB & BANANA SANDWICH Makes one sandwich
ingredients â „2 2T 2T 2 1
banana, sliced nut butter jelly slices of bread
directions
1. Slather a generous amount of peanut butter onto both slices of bread. 2. Thickly slice banana and place on top of the peanut butter on one slice. 3. Put the jelly on the other slice, put slices together and cut in half.
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WATER USE PER FOOD GROUP (U.S.)
to produce 1lb of eggs
to produce 1lb of cheese
to produce 1gal of milk
477
gallons/water
900
gallons/water
1,000 gallons/water
Soymilk is an environmentally friendly alternative to cow’s milk, requiring only 208 gallons of water to produce, as opposed to the 1,000 gallons needed for cow’s milk.
COLLARD GREEN WRAPS Makes 6 -10 wraps
ingredients 1 2c 1 1 3 2 1 1
bunch of collard greens cous cous avocado can of roasted corn roasted peppers, chopped tomatoes, chopped can of black beans can of chickpeas Dressing of choice
directions
1. Pour cous cous into a pot and add water until it’s slightly covering the cous cous. 2. Boil, then let simmer until the cous cous is tender. Drain excess water. 3. Chop tomatoes, roasted peppers, and avocado and add too the cous cous. Drain the cans of corn and beans, and add that along with dressing to the cous cous. 4. Clean collard greens, lay one out flat and put the filling at the bottom center of the leaf. Fold up the sides, then the bottom and roll up until the filling is contained within the wrap.
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ANGEL HAIR PASTA Makes two bowls
ingredients 3c 2c 5 1 â „2 8 1-2
water angel hair pasta garlic cloves onion small mushrooms tomatoes
1 avocado 1 tofu block 2T non-dairy butter Coconut oil (for frying) Salt and pepper to taste
directions
1. Heat a skillet with coconut oil to medium heat. Chop onions, tofu, garlic, and mushrooms and add to the hot skillet. Fry until brown. 2. While frying the veggies, bring a pot of water to a boil. Add pasta (2� circumference/serving) to boiling water and cook until tender. 3. Drain the pasta, place back into the pot and add the butter, salt, pepper, onions, mushrooms, garlic, and tofu. Add avocado, tomato and any other toppings.
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WHY ARE MILK AND CHEESE SO ADDICTIVE?
2.7g casein per liter
Human milk contains 2.7 grams of casein per liter.
ca sein noun
the main protein in milk and cheese. It is used in processed foods and in adhesives, paints, and other industrial products.
26g casein per liter
Scientists claim that cheese and dairy are as addictive as drugs because of a chemical called casein. Found in dairy products, casein can trigger the brain’s opioid receptors, which are responsible for addiction.
Cow’s milk contains 26 grams of casein per liter, nearly 10 times the amount as human milk.
HOMEMADE ALMOND BUTTER Makes about one jar
ingredients 2 c almonds Salt Flavoring of choice
directions
1. Preheat oven to 350ยบ F. 2. Spread the 2 cups of almonds onto a baking sheet with salt and roast for 15 minutes. Check at about 8-10 minutes to make sure the almonds are not burning. 3. Once roasted, let cool for a few minutes and pour the almonds into a food processor. Let it run for 5-10 minutes or until smooth. 4. It may take longer depending on your food processor and when the almonds release the oils to give it that creaminess.
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PEANUT BUTTER CUPS Yields about 16-20 cups
ingredients
directions
â „ 2 c coconut oil, melted 2 dark chocolate bars 1 â „ 3 c nut butter of choice Pinch of sea salt Toppings of choice
1. Line a cupcake tin with cupcake liners.
1
2. Melt dark chocolate bars in a pot and mix with half of the coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze for 10 min. 4. Take the cups out of the freezer, and mix peanut butter with the rest of the coconut oil, and pour on top of the chocolate. Freeze for another 10 minutes. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Sprinkle with toppings of choice and store in freezer.
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ONE SERVING OF DAIRY A DAY... For women who have previously had breast cancer, just one serving of dairy a day can increase their chances of dying from breast cancer by 49%. Dairy consumption can increase a man’s chances of developing prostate cancer by 34%.
34%
increased risk of a man developing prostate cancer
49%
increased risk of a woman dying from breast cancer (for women who have previously had breast cancer)
SWEET POTATO HASH BROWNS Makes 8-10 hash browns
ingredients
directions
4 1 â „2 c 5 2T 1 â „2 c
1. Wash and peel sweet potatoes, then shred using a cheese grater. Squeeze out the excess water from the shredded potatoes and add to a large bowl.
sweet potatoes white onion garlic cloves oil of choice flour Salt and pepper to taste Oil for frying
2. Add chopped onion & garlic, flour, salt & pepper, and olive oil. Mix well, then form the sweet potato mixture into a patty. 3. Add oil to a pan on medium heat, and add the patties to the pan. Fry until golden brown on both sides and place on a paper towel to absorb excess oil. 4. Serve with eggless mayo or cashew cheese.
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SWEET POTATO PANCAKES Makes 5-10 pancakes
ingredients 2T 4T 1 1 ⁄2 c 1 ⁄3 c 1t 1 ⁄2 t
ground flax water flour of choice brown sugar 1t baking powder baking soda
11⁄ 2 c 1t 1 ⁄3 c 2T
soymilk vanilla extract mashed sweet potato oil + more for frying Spices of choice (salt, nutmeg, cinnamon)
directions
1. Combine the ground flax seeds with water to make the flax egg. Let sit for 5-10 minutes until it forms an egg-white texture. 2. In a mixing bowl, combine all dry ingredients. Once the flax egg has formed, add the wet ingredients and whisk well. 3. Stir the wet ingredients into the dry until completely combined. 4. Preheat a pan and add oil. Scoop the batter into the pan and fry on medium-low heat on each side until golden brown. 5. Top pancakes with maple syrup, nuts, or peanut butter.
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BANANA BREAD Two small loaves
ingredients
directions
3 1 ⁄2 t 2T 4T 3T 1 ⁄4 c 3t 1t 1t 3 ⁄4 c 1 2 ⁄2 c 11⁄ 4 c
1. Preheat oven to 350º F.
ripe bananas vanilla extract ground flaxseed water coconut oil sugar baking powder salt cinnamon almond or soymilk flour oats
2. Combine ground flax seeds with water to make the flax egg. Let sit for 5-10 minutes until it forms an egg-white texture. 3. Mash bananas in a large bowl. Add all ingredients except flour and oats, and whisk. 4. Add flour and oats and stir. Bake between 45 minutes to an hour, and add toppings like cinnamon, pecans, walnuts, or maple syrup.
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FACTORY FARM BOOM 20,000
Federal estimates show a greater than fivefold increase in the number of livestock farms, known as concentrated animal feeding operations, in the last 30 years. This includes farms with at least 700 dairy cows, 1,000 beef cattle, 2,500 hogs or 30,000 chickens.
16,000
11,398 12,000
8,000
3,600
4,000
1982
1997
20,000
12,660
*Charted numbers refer to the number of livestock farms over the last 30 years
2000
2012
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AVOCADO TOAST FOUR WAYS Two slices of bread, cut in half
directions
1. Slice avocado in half and remove the flesh. Slice or roughly mash using a fork. 2. For mashed avocado toast, combine all ingredients and mash again (it should be a little chunky). 3. For sliced avocado toast, simply lay avocado on bread and top with additional toppings.
Avo-nooch ⁄ 2 mashed avocado 2T nutritional yeast (nooch) Sliced tomato Chopped red onion Scallions 1
Guac 1
⁄ 2 mashed avocado ⁄ 4 diced tomato Chopped onion Scallions Lemon juice Salt & pepper
1
Pineapple guac ⁄ 2 mashed avocado Scallions Diced tomato Chopped onion Diced pineapple
1
Apple ⁄ 2 sliced avocado ⁄ 4 sliced apple Spinach, handful Salt & pepper Lemon juice
1
1
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PUMPKIN PECAN PIE One 9-inch pie
Crust 2 1⁄ 2 c all-purpose flour 1 ⁄ 2 c pecan pieces 1t salt
1T sugar 1c vegetable oil
1. Pulse flour, pecans, salt, sugar, oil, and 3T ice water in a food processor until pecans are finely ground. Gather dough into a ball then press into a disc. Wrap in plastic wrap and chill for about 2 hours until firm. 2. Leave out one disc at room temperature for 15 minutes to soften. 3. Flour a surface and roll dough into a 10 inch circle and transfer into a pie dish.
Filling 1 1 1 ⁄2 c 1 ⁄4 c
package extra-firm tofu can pumpkin puree sugar plus 2T maple syrup
1t ⁄2 t 1t 1c
1
vanilla extract salt cinnamon pecan halves
1. Preheat the oven to 400°F. For the filling, blend tofu in a food processor until creamy and smooth. Add pumpkin, sugar, 1/4 cup of the syrup, cinnamon, salt and sugar and puree until smooth. 2. Pour the filling into the pie crust and bake for 45min to an hour. Top with pecans.
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CHOCOLATE CHIP MUFFINS Makes 10 muffins
ingredients
directions
⁄2 c 2T 4T 3 ⁄4 c 1t 3 ⁄4 t 1 ⁄4 t 1 ⁄2 c 3 ⁄4 c
1. Preheat oven to350°F. Spray muffin tins with cooking spray.
1
non-dairy butter ground flaxseed water sugar vanilla extract baking powder salt cocoa powder flour Chocolate chips
2. Combine the ground flax seeds with water to make the flax egg. Let sit for 5-10 minutes until it forms an egg-white texture. Melt butter in the microwave 3. then stir in the flax egg, cocoa powder, salt, sugar, vanilla, and baking powder. Add flour and chocolate chips. 4. Pour batter into muffin tins, and bake for between 20-25 minutes.
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ANIMAL AGRICULTURE
& ENVIRONMENTAL DEGRADATION
1812
HUMAN POPULATION GROWTH
1912 2012
(in billions)
1B
1.5 B
7B
6 million
land animals die every hour to produce meat, dairy, and eggs
82%
live in countries where food is fed to animals in livestock systems that are killed and eaten by more well-off individuals in developed countries. We're growing enough food to feed between 12 and 15 billion people. There are about a billion people starving every single day.
“The fact of it is that we could feed every human being on the planet today an adequate diet if we did no more than take the feed that we’re feeding to animals and actually turn it into food for humans.” Howard Lyman, Former Cattle Rancher
based on entire human population (7 billion humans)
5.2 B gal/day
21 B lbs/day
45 B gal/day
135 B lbs/day based on 1.5 billion cows alone (does not include other animals raised for meat or dairy)
SOURCES A Global Assessment of the Water Footprint of Farm Animal Products http://waterfootprint.org/media/downloads/Mekonnen-Hoekstra-2012WaterFootprintFarmAnimalProducts.pdf Cowspiracy: The Sustainability Secret, A Film by A.U.M. Films & First Spark Media — Produced by Kip Andersen & Keegan Kuhn http://www.cowspiracy.com/facts/ Factory Farms http://awfw.org/factory-farms/ Food and Agriculture Organization of the United Nations http://www.fao.org/home/en/ The Impact of Industrialized Animal Agriculture on the Environment http://www.humanesociety.org/assets/pdfs/farm/hsus-the-impact-ofindustrialized-animal-agriculture-on-the-environment.pdf The Realist Idealist: Trying to undress my ‘water footprint’ http://articles.latimes.com/2010/mar/13/home/la-hm-realist-20100313 United States Department of Agriculture https://www.usda.gov/ When Your Healers Become Your Killers — Baher Kamal http://www.ipsnews.net/2017/01/when-your-healers-become-your-killers/ What the Health — Kip Anderson and Keegan Kuhn http://www.whatthehealthfilm.com/facts/
This book was typeset in Univers by Adrian Frutiger and ITC Tiffany by Ed Benguiat. Printed in the Old Library at SUNY New Paltz by Megan LaCognata. May 2017.