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W R I TWTREI TNT,E NP,HPOHTO O PHHEEDDA NADN DDE SDI EG S T OGGRRA AP N EI G D NED B Y M E G A N L A C O G N ATA B Y M E G A N L A C O G N ATA
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WRITTEN, PHOTOGRAPHED AND DESIGNED B Y M E G A N L A C O G N ATA
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CONTENTS 7 W H AT I S S O I L F O O D ? 12 THE STAPLES 16 G RO C E R I E S 19 THE BAS IC S 20 FOO D S TO K NOW 24 WHY NO MEAT? 30 FACTORY FARM BOOM 32 G LOBAL WATER FOOTPR INT 34 RECIPE S 36 BROWNIES 3 8 S W E E T P O TATO H A S H B R O W N S 42 AVO CADO TOAST 4 WAYS 44 PEAN UT B UTTER C UPS 46 BANANA FIG OATMEAL 48 COLLARED GREEN WRAPS 50 STRAWB ER RY R IC E C AK ES
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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 for solutions to these problems.
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WHY? 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 these 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 somewhat hidden 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’s making information available 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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heart disease climate change
deforestation
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obesity
ocean dead zones species extinction world hunger SOIL FOOD
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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. 4 4 2 5 4 2 3
quarts = 1 gallon cups = 1 quart cups = 1 pint tablespoons + 1 teaspoon = 1⁄ 3 cup tablespoons = 1⁄ 4 cup tablespoons = 1⁄ 8 cup teaspoons = 1 tablespoon
KITCHEN THINGS YOU MIGHT NEED Can opener Measuring cup Teaspoon & tablespoon Strainer Cutting board
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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 mention 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 the amazing foods that can take on the flavor of whatever it’s cooked in. It’s normally sold in small bricks, but 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’s basically the left-over after removing the starch and bran from standardissue 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 for 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 sugar (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 which 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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ANTIBIOTICS IN THE U.S. According to the UN, “Anti-microbial Resistance has the potential to be even more deadly than cancer, to kill as many as 10 million people a year.� Meaning that diseases and infections will become extremely difficult to treat.
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60%
of the antibiotics sold in the United States is for livestock.
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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 Raspberries Watermelon Grapes Strawberries Blueberries Pineapple
LEAFY GREENS Baby spinach Collard Greens Romaine lettuce Kale
FROZEN VEGGIES Broccoli Asparagus Spinach Corn Peas
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FROZEN FRUITS Mixed berry blends Cherries Mango Pineapple
DRIED FRUITS Raisins Cranberries Apricots Dates Figs Banana chips
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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
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1982
1997
20,000
12,660
*Charted numbers refer to the number of livestock farms over the last 30 years) SOIL FOOD
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2012
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THE STAPLES Here’s a basic list of bulk ingredients that are good to have in the house. Pasta Olive oil Coconut oil Quinoa Cous Cous Soy or Teriyaki sauce Hot sauce of choice Nut butter
Apple cider vinegar Grains (brown rice) Canned tomatoes Vegetable broth Canned beans Dry beans Spices 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 we would think, and it cooks in under ten minutes. Add some dry cous cous to a pot with some water that slightly covers it, and let sit for a few minutes. It’ll get fluffy and you can 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
1. In a pot, bring the water to
a boil. Add rice and salt. Stir occasionally.
2. 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
3. is cooked, drain it. If there’s no more water and the rice is not cooked, add some more water and continue cooking.
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 aroud 20-25 minutes depending on how well done you like it.
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IN BETWEEN I WANT A PIC OF VEGET
WHERE’S THE MEAT?! None of these recipes call for animal products.
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TABLES
BUT DON’T PUT THE BOOK DOWN YET! Stick around for a bit. This book is equipped with all the information you need 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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WATER USE PER FOOD GROUP (U.S.)
to produce 1lb of eggs
to produce 1lb of cheese
to produce 1gal of milk
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HOW MUCH LAND IS USED FOR EACH TYPE OF DIET?
477
gallons/water
900
gallons/water
1,000 gallons/water
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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.
Guac ⁄ 2 mashed avocado 1 ⁄ 4 diced tomato Chopped onion Scallions & lemon juice Salt & pepper
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Apple ⁄ 2 sliced avocado 1 ⁄ 4 sliced apple Spinach, handful Salt & pepper
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Pineapple guac ⁄ 2 mashed avocado Scallions Diced tomato Chopped onion Diced pineapple
1
Avo-nooch ⁄ 2 mashed avocado 2T nutritional yeast Sliced tomato Chopped red onion Scalions 1
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COLLARD GREEN WRAPS Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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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.
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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.
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STRAWBERRY SHORTCAKE Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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HOMEMADE ALMOND BUTTER Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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WHY ARE MILK AND CHEESE SO ADDICTIVE?
2.7g casein per liter
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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.
26g casein per liter
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BANANA FIG OATMEAL Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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PEANUT BUTTER CUPS Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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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%.
3 4%
increased risk of a man developing prostate cancer
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49%
increased risk of a woman dying from breast cancer (for women who have previously had breast cancer)
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SWEET POTATO HASH BROWNS Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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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. 2. In a mixing bowl, combine all dry ingredients. Once the flax egg has formed an egg-white texture, 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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PUMPKIN PECAN PIE Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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CHOCOLATE CHIP BROWNIES Two slices of bread
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 mini muffin tin with mini cupcake liners.
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2. Melt dark chocolate bars in a pot and mix with coconut oil. 3. Pour a small amount of chocolate into the liners, just to cover the bottom, then freeze 10 min. 4. Take the cups out of the freezer, and mix peanut butter with melted coconut oil, and pour on top of the chocolate. Freeze another 10 min. 5. Take out of the freezer and pour the remainder of the chocolate on top of the peanut butter. Top with topping of choice, freeze, and enjoy.
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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%.
3 4%
increased risk of a man developing prostate cancer
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49%
increased risk of a woman dying from breast cancer (for women who have previously had breast cancer)
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WHY ARE MILK AND CHEESE SO ADDICTIVE?
2.7g casein per liter
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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.
26g casein per liter
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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.
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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. SOIL FOOD
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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
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HOW MUCH LAND IS USED FOR EACH TYPE OF DIET?
477
gallons/water
900
gallons/water
1,000 gallons/water
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ANTIBIOTICS IN THE U.S. According to the UN, “Anti-microbial Resistance has the potential to be even more deadly than cancer, to kill as many as 10 million people a year.� Meaning that diseases and infections will become extremely difficult to treat.
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60%
of the antibiotics sold in the United States is for livestock.
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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
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1982
1997
20,000
12,660
*Charted numbers refer to the number of livestock farms over the last 30 years) SOIL FOOD
2000
2012
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