Vegan Living Magazine - March 2018

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Exemplary Earthlings: Five Most Influential Vegans and What Drives Them

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Shiitake Pho with Crispy Leeks That’s Amazing Pho Sho’!

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Tender Tourists: Five Reasons Why You Should Not Go On Elephant Rides

13 Make It An Awesome Night-In: Easy and Delicious Crispy Tofu Bowl for the Win 15 Tips and Trends: Should I Turn My Business Vegan Today? 18 Five Snacks Thatll Make You Say “Damn, That Was Vegan?” 21 Cruelty-Free Comforts: A Super Tasy Vegan Shepherds Pie Recipe 24 Too Hot to Handle: Four Sexiest Vegan Celebs 27 Taco Dirty to Her with Fingerlickin’ Good Buffalo Cauliflower Tacos 30 It Must End Now: Four Truths About Animal Testing 33 I Like Big Buns and I Cannot Lie: Yummy and Healthy Mushroom Quinoa Burger


Five Most Influential Vegans and What Drives Them

ONCE YOU GO VEGAN, THE INEVITABLE HAPPENS. SOMEHOW, YOU WILL FIND IT IN YOURSELF TO CONSTANTLY SHARE WITH OTHERS ON WHAT IT MEANS TO BE VEGAN. It’s like finding out the real truth about something, and you have no choice but to share it to the world or else they’re doomed - okay, maybe not that drastic, but still, every vegan is fighting for a very important cause. Just like these five influential vegans.

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Angela Davis Once on the FBI’s 10 Most Wanted list, inspiring the likes of John Lennon, Yoko Ono and The Rolling Stones, she is considered the godmother of modern activism and announced she was vegan in 2009. More recently, she discussed the connection between human rights and animal rights in a major speech at the University of Cape Town, South Africa: “Sentient beings endure pain and torture as they are transformed into food for

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profit, food that generates disease in humans whose poverty compels them to rely on McDonald’s and KFC for nourishment.” Angela discusses human and animal rights with equal fervour, bridging the gap between animal liberation and progressive politics by illuminating the need to stop devaluing lives based on prejudice and profit.

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Garth Davis Garth Davis is a medical and surgical weight loss doctor based in Houston, Texas, lecturing across the medical field on the importance of a plant-based diet. Working as a medical expert for over 30 years, Davis has reviewed thousands of science-backed studies to successfully dispel the myth surrounding the need for animal protein. Instead, he writes that animal protein is killing humans in his critically acclaimed book, Proteinaholic. 3


Sharon NuĂąez Sharon Nunez is the founder and international director of Animal Equality, a well-known animal advocacy organisation dedicated to defending all animals through public education, campaigning, and farm investigations. Currently active in the US, UK, Germany, Italy, Spain, Mexico,

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Venezuela and India, Animal Equality moves the public to embrace veganism for the animals. Their greatest accomplishment to date, iAnimal, is a virtual reality project that creates a 360-degree, immersive environment in which viewers are transported inside factory farms and slaughterhouses. iAnimal reached 30,000 influencers worldwide and is shared with over 90 activists and organizations.

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4 Daniel Bissonnette Ask yourself this: What was I doing when I was 12? Well, Daniel, at only 12 years old, is the world’s youngest, most influential vegan. From the age of 9 onwards, Daniel has been speaking alongside world-renowned experts at leading health events across Canada and the US. He is now the keynote speaker at Western Canada’s Premier Consumer Health Shows. Determined to make an impact on the world by helping kids and families eat better, he has delivered over 100 professional presentations and authored a best-selling book, Daniel’s Breakfast Burst. He also has a YouTube channel. 5


Patrik Baboumian A proud vegan since 2011, Patrik Baboumian is one of the strongest men in the world. Born in Iran and raised in Germany, he is a strongman competitor, strength athlete, and former bodybuilder who continues to inspire countless athletes and people around the world to go vegan. He recently published a book about the benefits of the vegan lifestyle: VRebellion-1: How to Become a Vegan Badass. He is also active on YouTube, and regularly gives talks at vegan events across Europe.

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Mushrooms tiny, wonderful, fragrant and full of flavor! There’s a whole world of mushrooms out there and, much like wine, we can all probably name a handful of them.

Shiitake Pho with Crispy Leeks That's Amazing Pho Sho'! Unlike wine, however, there are no dedicated menus on their various flavours. This might be because of the dangers associated with fungi: pick and eat the wrong mushroom, and you’re

dead, we’re taught as children. Sadly, this has done nothing to help varieties such as slippery jack, stinkhorn or shaggy ink cap on to our dinner tables.

But thankfully, we can get our hands on the more popular kinds such as shiitake. This vegan pho is definitely a heartwarming bowl of noodles that’s full of flavor. 7


Ingredients 4 tbsp rapeseed oil, plus extra for frying the leeks 4 banana shallots, thinly sliced 2 inches ginger, peeled and grated 1 star anise 3 cloves 1 cinnamon stick 2 leeks, 1 finely sliced, the other cut in half and then into long, thin strips 2 bird’s- eye chillies, very finely chopped 375g fresh shiitake mushrooms, thinly sliced 1 tbsp soy sauce 6 spring onions, very finely sliced 2 litres vegan vegetable stock 200g flat rice noodles 1 big handful fresh coriander, shredded 1 lime, quartered

Directions 1. In a large pot (three litres or bigger), heat the oil on a medium flame, then fry the shallots for five minutes. Stir in the ginger, star anise, cloves and cinnamon, and fry for five minutes more, until the mix starts to blacken and turn sticky (this will add great flavour). Add the sliced leek, chillies and mushrooms, and stir-fry for eight to 10 minutes, until softened and cooked down, then add the soy sauce, half the spring onions and the stock. Bring to a boil, turn down the heat to a whisper and leave to simmer. Check for seasoning: it may well need salt. 2. Meanwhile, fry the shredded leek. Pour enough oil into a frying pan to come 1cm up the sides, then heat on a medium flame until very hot. Fry the leek in batches, until crisp and golden, then use a slotted spoon to transfer to a plate lined with kitchen paper to drain while you fry the rest. 3. Cook the noodles according to the packet instructions and drain. 4. To serve, distribute the noodles between four bowls, ladle the broth on top, making sure everyone gets a good helping of the vegetables, then scatter with coriander, the crisp leeks, spring onions and a squeeze of lime. 8


TENDER TOURISTS FIVE REASONS WHY YOU SHOULD NOT GO ON ELEPHANT RIDES

When you become vegan, you become more aware of everything around you. Perhaps this is why vegans are naturally labeled as activists and extremists. Sometimes, something so simple and seemingly innocent may not be what it is on the inside. Take elephant tour rides for example - they’re new, they’re exciting and they’re definitely packaged as an experience you must try when you go to places such as Thailand or India. 9


However, at the end of the day, you need to understand that these tours are a business and in the end, all that really matters to them is making profits. More than 3,000 elephants—including babies—are held captive in elephant tourist-attraction “orphanages” and “parks” across Asia, and the number is growing, according to new findings from World Animal Protection.

The animals are beaten into submission when young and then forced to let travelers take rides on their backs and to perform confusing and sometimes painful tricks, including walking on tightropes, balancing on two legs on a small drum, painting pictures, and dancing. But if tourists knew what elephants endured for their vacation photos, they would hit “delete”—on both the pictures and the industry.

Here are more reasons why you should stop paying money to go on these rides.

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Elephants in the tourism industry are abused A wild elephant doesn’t naturally allow a human to climb atop its back and trek through the jungle, for hours, every day of the week. It has to be tamed into submission. In Southeast Asia, the process of taming an elephant includes torture and breaking its spirit. The ancient tradition is called Phajaan, meaning “the crush.” Poachers take the wild baby elephant away from its mother, sometimes killing the protective elephants around the calf. The handlers tie, cage, starve and beat the animal with tools like a metal bull hook until it learns to fear and obey humans.

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Elephants are separated from their families When they’re babies, elephants are taken from their mothers and families in the wild. Because they have a high sale value, not only are babies illegally captured, their protective mothers are also often killed as they try to save them 11


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Elephants are social and intelligent creatures Elephants are very similar to humans. They have family and friends and feel deep emotion. According to Elephant Voices, “elephants are well-known for their intelligence, close family ties and social complexity, and they remember for years other individuals and places.” Not only do elephants remember and feel the pain of torture deeply enough to suffer from post-traumatic stress, but when elephants are brought on trekking camps, they are often ripped away from their herd and forced to live in loneliness.

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There are better and safer ways to interact with elephants You don’t have to patronize these tourist spots to interact with elephants. In fact, the best way to see them is really in their natural habitat. There are conservations in Southeast Asia like Boon Lott’s Elephant Sanctuary, Elephant Nature Park and Elephant Jungle Sanctuary that save elephants from captivity and allow humans to visit.

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The elephant tourism industry is not being completely honest

Because public awareness of cruelty to captive elephants has increased, many attractions are trying to dupe tourists by adding words such as “sanctuary,” “rescue center,” “refuge,” and “retirement facility” to their names. But the abusive training methods and deprivation are often the same and make the elephants follow the trainers’ commands to let people ride, feed, touch, or bathe them. Always do your research and watch out for red flags when visiting such places.

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MAKE IT AN AWESOME NIGHT-IN EASY AND DELICIOUS CRISPY TOFU BOWL FOR THE WIN

Too tired to go out but always worried about what to cook? Not to worry, this is the perfect recipe for you!

Tofu is a simple ingredient that’s easy to prepare, inexpensive and really delicious. Not to mention, it is packed with the necessary protein you need to get you filled up right. This simple but super yummy rice bowl has all the components you need to have that perfect homemade meal at home.

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Fried Tofu

• 9 ounces firm tofu • 3 tbsp cornstarch • 1/4 tsp salt • 1/8 tsp chili powder • oil for frying

Spicy Sweet Chilli Sauce • 2 tbsp rice vinegar • 1 tbsp maple syrup • 1 tbsp tomato paste • 1 tbsp soy sauce • 1 tsp sesame oil • 1/2 tsp chili powder • 1/2 tsp cornstarch

Bowls

• 1 cup cooked brown rice • Steamed broccoli florets • chopped green onions, carrots, sesame seeds

1. Start by cooking the rice: bring a large pot of water to a boil, add about 1/2 cup rice and cook according to the package instruction.

each other. Fry for about 3 minutes. Flip the tofu cubes halfway through frying and cook for another 2-3 minutes, or until golden brown and crispy.

2. While the rice is cooking, drain the tofu: place it on a layer of three or four kitchen paper towels, top with another layer of kitchen paper towels, and press firmly to remove excess water.

5. Transfer to a plate lined with paper towels to drain excess oil. Set aside.

3. Cut it into 2-inch cubes. Transfer the cubes to a baking dish. Add the cornstarch, salt, and chili powder, and mix to coat the tofu evenly. 4. Heat about 1 inch of oil in a large saucepan, or deep skillet. Once hot, carefully add the tofu, one cube at a time to make sure they don’t stick to

6. Combine all the sauce ingredients in a medium saucepan. Heat over medium heat, stirring regularly until it starts to slightly thicken. Add the fried tofu and stir to coat. 7. Bowls: Divide the cooked brown rice between two bowls, top with broccoli florets, chili tofu, green onions, raw veggies like carrots or cucumber, and sesame seeds. Serve immediately. 14


TIPS AND TRENDS SHOULD I TURN MY BUSINESS VEGAN TODAY?

One of the most popular food trends to expect in 2018 is the the rise of plant-based diets. No longer relegated to the fringes of society where for so long it was mocked for being “weird” or “extreme”, veganism is going mainstream. Finally recognized for its positive impact on sustainability and animal welfare without the need to sacrifice taste or style, vegan living is starting to become the norm. If you are an entrepreneur, a small business owner or someone who is running a business, you should know that the number one rule to stay on top is to know your audience. With the trend going on the direction of veganism, here are important reasons why you should turn your business vegan in 2018.

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1. It’s all about the numbers

2. Everyone is joining the bandwagon Believe it or not, even agricultural based companies are taking notice of the trend and are attempting to put all stops to its growth. At the end of the day, the goal of a business is to make profits and acknowledging the mega trend is step one. Plant-based meat substitutes is one of the “six greatest agri challenges for 2018,” according to Chuck Jolley, the president of the Meat Industry Hall of Fame. Germany’s agricultural minister Christian Schmidt called for a ban this year on the labeling of plant-based proteins as vegan ‘meat’. Schmidt has a problem with products with names such as ‘vegetarian schnitzel’ and ‘curry sausage’, arguing that they are “completely misleading and unsettle consumers”.

Sales of plant-based food went up by 8.1% in 2017, topping $3.1 billion, according to research carried out by Nielsen for the Plant Based Foods Association (PBFA) and the Good Food Institute. Plant-based dairy alternatives are expected to represent 40% of the combined total of dairy and dairy alternative beverages within three years, up from just 25% in 2016, according to research firm Packaged Facts. Vegan cheese has taken off in a big way, with the global market estimated to be worth just under $4 billion by 2024, growing at a compound annual growth rate of 7.6% from 2016 to 2024, according to a report by research firm Bharat Book.

In the US the Dairy Pride Act, a bill introduced by Senator Tammy Baldwin of Wisconsin and Congressman Peter Welch of Vermont earlier this year, calls on the FDA to stop plant-based dairy alternatives from being labeled as ‘milk’. 16


3. It’s not just the food Plant-based may be a big trend on food but veganism has an influence far greater than what we eat. Animal-free products are becoming an interest in other fields of business as well. This includes fashion, cosmetics, clothing and even home products. Vegan fashion is cited as a major trend for 2018 in The Future 100 Report by global research firm J. Walter Thompson Intelligence. We’ve seen the creation of alternatives to leather made from pineapple waste, apple peels, mushrooms, kombucha and wine as well as the first biofabricated leather brand and vegan silk. Luxury car manufacturers are responding to the demand for cruelty-free materials, with Tesla reported to have removed animalbased leather as an option for its seats and Bentley exploring alternative materials to leather to cater for high-wealth ethical consumers. 17


Five Snacks Thatll Make You Say

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egans today have it so much easier than vegans from a decade ago.

The amount of trendy restaurants and veganfriendly products have exploded exponentially in recent years. It makes it a lot easier for vegans to get around, grab a bite and munch their way without worrying about

animal cruelty. But it turns out a lot of things are coincidentally vegan that may shock you. If you think vegans only eat kale, brown rice, and vegetables in pretty bowls that look oh-

so-pretty in Instagram pictures, you’ve got another thing coming. Check out these five common snacks that just happen to be, fortunately, vegan!

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1. Oreos Say what? You read that right, Oreos, the snack you’ve come to love as a child (and grown up) is and forever will be vegan. In fact the first thing anyone recommends to a newbie vegan, is to munch on Oreos - when the going gets tough!

2. Pillsbury Crescent Rolls Yummy croissant-like bread, Pillsbury Crescent Rolls are actually vegan! No matter how delicious and rich they are in flavor, rest assured, no animal was harmed in making this product.

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3. Ritz Crackers Another dish you might’ve come across a lot and not even paid attention to are Ritz Crackers. But transitioning to vegan will now be easier, thanks to these delicious crackers. Spread hummus or even dip it in salsa for a real treat.

4. Unfrosted Pop Tarts Breakfast’s covered gang! Hooray for all sweet tooth and breakfast lovers because Pop Tarts - yes Pop Tarts are vegan! Make sure to get the unfrosted kind and you’re good to go!

5. Speculoos Cookies/Cookie Butter The most exciting vegan snack find is probably this. It’s like having your cake and eating it too! Cookie butter spread as well as the cookies have no dairy in them whatsoever so the only thing you have to worry about when eating this, are probably the calories!

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CRUELTY-FREE COMFORTS

A SUPER TASY VEGAN SHEPHERDS PIE RECIPE

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hen you’re transitioning to veganism, it’s hard not to think about the stuff you used to eat - and you shouldn’t feel bad about that at all.

It is a very normal reaction because naturally, you’ve been an omnivore all your life! This is why vegan comfort food is such an important addition to your daily vegan meals. Training your palate to enjoy the “same” food but knowing that it is guilt and cruelty-free makes the meal even more delicious in the

end. For this recipe, lentils will really be quite a revelation to any omnivore! They provide a surprising meaty texture and flavor to the dish. Top it off with a generous portion of mashed potatoes because who doesn’t love a good spoonful of mash!? 21


FILLING 1 medium onion, diced 2 cloves garlic, minced 1 1/2 cups uncooked brown or green lentils, rinsed and drained 4 cups vegetable stock 2 tsp fresh thyme or 1 tsp dried thyme 1 10-oz bag frozen mixed veggies: peas, carrots, green beans, and corn

MASHED POTATOES 3 pounds yukon gold potatoes, thoroughly washed 4 Tbsp vegan butter Salt and pepper to taste

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1. Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily. 2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add add desired amount of vegan butter (2-4 Tbsp), and season with salt and pepper to taste. Loosely cover and set aside. 3. While potatoes are cooking, preheat oven to 425 degrees F (218 C) and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan. An 8x8 won’t fit it all but close!). 4. In a large saucepan over medium heat, sautÊ onions and garlic

in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes. 5. Add a pinch each salt and pepper. Then add lentils, stock, and thyme and stir. Bring to a low boil. Then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes). 6. In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together. 7. OPTIONAL: To thicken the mixture, add 2-3 Tbsp mashed potatoes and stir. Alternatively, scoop out 1/2 of the mixture and whisk in 2 Tbsp cornstarch or arrowroot powder and whisk. Return to the pan and whisk to thicken.

and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt. 9. Place on a baking sheet to catch overflow and bake for 10-15 minutes or until the mashers are lightly browned on top. 10. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave.

8. Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish 23


Too Hot to Handle

FOUR SEXIEST VEGAN CELEBS

Once upon a time, vegans were considered weird tree huggers who didn’t bathe and went on animal rights protests all the time.

Today, with the rise in popularity of veganism, it has become more and more accepted by every other person in the world. More recently, some of the hottest celebrities have come to embrace veganism and its principles. Although vegan for various reasons, these celebs have one thing in common - undeniable hotness! They definitely give veganism a good rep, because let’s face it, who doesn’t want to look like these celeb hotties?

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Olivia Wilde Born in New York City, Olivia has always put the wild in Wilde. She’s beautiful with a body to envy for days. But beyond her looks, Wilde stands up for animal rights as much as possible which is evident in her promotion of cruelty-free cosmetics such as Revlon. She also promotes veganism alongside PETA.

1 Natalie Portman

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Considered as one of the most beautiful faces in the industry, it is no surprise that Natalie Portman is vegan. Besides, the only way to look that good is to live a cruelty-free, right? This Palestinian beauty speaks up on veganism occasionally. She promotes plant-based meals even on her social media accounts.

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Maggie Q The actor previously starred as a nearly nude Mother Earth in a PETA ad that proclaimed, “Fight Climate Change With Diet Change.” Maggie Q also hit the streets to stick up for animals in 2017, not only leading a PETA protest against Canada Goose’s coyote-fur coats but also coming out to support the Toronto woman who was arrested for giving water to dehydrated, slaughter-bound pigs.

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Joaquin Phoenix For Phoenix, compassion is always in fashion, and having a heart is easier than ever. With vegan clothing, shoes, handbags, and other accessories in high demand, he supports major fashion houses and smaller retailers worldwide that are jumping on board the skinsfree trend, making vegan items easily accessible to consumers.

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Do you ever get cravings? What are we saying, of course you do! We all do! And pretty sure, on top of that cravings list is Buffalo - well, anything! What if there’s a way to be vegan and still enjoy yummy treats and snacks such as buffalo sauce drizzled on delicious tacos?

Taco Dirty to Her with Fingerlickin' Good Buffalo Cauliflower Tacos Lucky for you, we’ve got the best recipe in town and your late nighthangover cravings are definitely covered. Enjoy!

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Ingredients For the Cauliflower • 1/2 head cauliflower cut in bite sized pieces • 4 tsp olive oil • 1 tsp garlic powder • 1 tsp chili powder • 3/4 cup buffalo sauce separated • pepper to taste For the Tacos • 8 taco-size flour tortillas • 1 head romaine lettuce chopped • 1 avocado pitted and diced • vegan ranch to taste • cilantro or green onion diced (optional)

Directions 1. Preheat oven to 425 degrees and line a baking sheet with foil. 2. In a large bowl combine cauliflower, olive oil, garlic powder, chili powder, pepper and 1/4 cup of buffalo sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway. 3. Five minutes before the cauliflower is done cooking, heat up the remaining buffalo sauce in a saucepan or in the microwave. 4. Remove cauliflower from the oven and place it back in the bowl. Add remaining heated buffalo sauce and stir to combine. 5. To assemble tacos, load each tortilla with romaine, avocado and cauliflower. Drizzle with ranch (recipe below) and top with cilantro or green onions. 28


Ingredients

Buffalo Sauce

• ⅔ cup hot pepper sauce • ½ cup cold vegan butter or coconut oil • 1½ tablespoons white vinegar • 1 tbsp paprika • ¼ tsp vegan Worcestershire sauce • ¼ tsp cayenne pepper • ⅛ tsp garlic powder • Salt

Instructions

1. Place the hot sauce, vegan butter or oil, vinegar, worcestershire sauce, paprika, cayenne pepper, garlic powder, and salt in a blender and mix until smooth. 2. Pour into a small saucepan and place over medium heat. Bring to a boil while constantly stirring with a whisk. 3. As soon as the liquid begins to bubble on the sides of the pot, remove from heat, and set aside. 4. Use right away with seitan wings, cauliflower, or use as a dip.

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IT MUST END NOW

FOUR TRUTHS ABOUT ANIMAL TESTING In the movie Legally Blonde 2: Red, White and Blonde, the iconic Elle Woods faces off with the multi-billion cosmetic industry on a fight against animal testing (to save her dog Bruiser’s mom, of course, but that’s another story).

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he movie might’ve been great comedy, and the plot was even quite silly, but the truth is, there is nothing funny about animal testing. Even more important to note, is that it is not only some movie plot, but rather, something that is very real in the world today. Many major cosmetic and home products brands still do animal testing today even if there is already scientific proof of it not being necessary or even accurate. Here are some facts you need to know about animal testing. We must all do our part in demanding companies not to partake in this horror.

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1. Why even do animal testing?

2. Why do so many companies claim to not test on animals?

The reason is because cosmetic companies are legally required through trade and consumer protection regulations to prove show their products are not toxic or dangerous. This is for the safety of the consumer, you don’t want to put a product on yourself (or your child) without knowing it’s safe to use. Specific rules vary from country to country, but in places like China, animal testing is required to prove product safety. While the U.S. and Japan don’t specifically require animal testing, most of the testing they accept as proof of product safety requires animal testing. However, the EU has recently banned animal testing and as of 2013 it will start being phased out.

Companies can say they haven’t tested their products on animals because they may not have. Many companies will contract out the work so they don’t actually test anything themselves. They use the data of the testing house and then claim that they don’t test on animals. Very commonly, companies only use ingredients (or combinations of ingredients) that have already been tested on animals. In the cosmetic business, if all the individual ingredients are safe, you generally don’t have to test the finished product. So while the shampoo or lotion you’re using was not tested on animals, many of the individual materials were 31


3. Is it accurate? 92% of experimental drugs that are safe and effective in animals fail in human clinical trials because they are too dangerous or don’t work.

4. Are there other alternatives? The good news is, researchers are working on finding animal testing alternatives, like using computer modeling and cell tissue cultures. However, while animal rights activists are suggesting that there are alternatives readily available, that is simply not yet the case. In some cases, these alternatives are not accepted as adequate proof. But, there is a lot of progress being made.

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YUMMY AND HEALTHY MUSHROOM QUINOA BURGER

Craving for a burger? Say no more! We’ve got you covered, as always. This super delicious and not to mention, extra healthy mushroom and quinoa burger is a real treat! It has all the right flavors and texture of a meatbased burger. A super treat for any vegan and most especially, for newly transitioning ones. The best part about patties is, you can make a large batch in advanced and just store them in the fridge and pop them on the grill or skillet whenever you have those burger cravings.

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1 flax egg (1 Tbsp ground flaxseed + 2 Tbsp cold water) 3 cups broccoli, finely chopped 1 cup mushrooms, finely chopped 1/4 cup diced yellow onion 3 large garlic cloves 1/4 cup cooked (or canned) kidney beans 1 tsp ground fennel seed 1 tsp sea salt 1/2 tsp ground black pepper 2 Tbsp fresh parsley, chopped 2 cups cooked quinoa 3/4 cup whole wheat flour (chickpea flour works for gluten-free!)

For the sriracha aioli 1/2 cup vegan mayonnaise 1.5 Tbsp Sriracha 2 tsp maple syrup dash of each: sea salt, garlic powder, cayenne pepper 34


1. Cook the quinoa. 2. Make flax egg by mixing the ground flaxseed and water in a small bowl. Set aside to allow to thicken. 3. Get a large pot of water boiling and add the broccoli for just one minute. It should turn bright green. Drain your broccoli and set it aside for later. 4. Get a large saute pan going on mediumhigh heat with a tsp of refined coconut oil. Add your mushrooms, onions, garlic, beans, and seasonings. Stir to combine and continue to saute - stirring frequently - for 3-5 minutes.

5. Next, add the drained broccoli and chopped parsley, stir, and cook for another 1-2 minutes. Remove from heat.

do this with 2-4 burgers at a time, depending on the size of the skillet I’m using.

9. When the burgers are 6. Add this mixture to finished cooking, set a large bowl with the them on a large plate or quinoa and flour. Stir to baking sheet lined with combine. a paper towel to absorb some of the coconut oil. 7. Using clean, dry hands, form 8-10 patties and set 10. To make the sriracha them on a plate or baking aioli, combine all sheet until you’re ready ingredients in a small to cook them. bowl with a fork or small whisk. Taste and adjust 8. To cook the burger seasonings. patties, add 2 tsp of refined coconut oil to a 11. Serve burger patties large skillet and heat on on buns with a healthy medium-high. Add your dollop of sriracha aioli burger patty to the skillet and your favorite veggies; and cook for 5 minutes. enjoy! Flip and cook another five minutes. I usually

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