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EVERY THING VEGAN EATING VEGAN FOOD WITH FLAVOR
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Sarah Barns
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EVERY THING VEGAN EATING VEGAN FOOD WITH FLAVOR
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Everything Vegan
TABLE OF CONTENTS
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Why go Vegan
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Types of Vegans
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What is in a Vegan Kitchen
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Vegan Restaurants
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History of Veganism
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The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society to form the Vegan Society. These people chose not to consume dairy, eggs or any other products of animal origin, in addition to not eating meat like the vegetarians. Therefore, they felt the need to form a society that better represented their views. The term vegan was chosen by combining the first and last letters of the word vegetarian. Veganism was originally defined as “the principle of emancipation of animals from exploitation by man.”
VEGAN
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Just how many people are VEGAN? As of September, 2016
In the last 10 years the growth has seen 350% increases. There are now over 3% of US citizens that identify as vegan. In the UK there are around 600,000, just short of 1% of the population.
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WHY GO VEGAN
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THESE ARE THE TOP REASONS WH Y YOU SHOULD STOP EATING MEAT AND ITS BY PRODUCTS.
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eople from all kinds of backgrounds, all kinds of professions and at all ages have been going vegan over the last couple of years. It seems like the world is waking up to the possibility of trading chronic diseases for compassion and longevity. A couple of years ago, USA Today reported that nearly 50 percent of Americans are trying to cut down on meat, while approximately one-fifth of students are vegetarian, vegan, or trying to eat less meat. It’s definitely a topic that is trending these days – and for good reason apparently. But why should you go vegan? Our diet is one of the most impactful parts of our lives. It determines whether we’re going to end up with certain diseases, which businesses make money off of us, and it’s a statement of how conscious we are. Simply put, we as consumers have tremendous power when we vote with our money - we can put whole industries out of business. But it goes far beyond the financial aspect. You have probably heard about a couple of arguments that are made in favor of a vegan, or a plant-based diet. It takes different reasons for different people to get motivated and start making some changes. Whether you’re already on your way towards a plant-based vegan diet or just playing with the idea, here are reasons to think about:
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DID YOU KNOW THAT EACH DAY, A PERSON WHO EATS A VEGAN DIET SAVES 1,100 GALLONS OF WATER, 45 POUNDS OF GRAIN, 30 SQ FT OF FORESTED LAND, 20 LBS CO2 EQUIVALENT, AND ONE ANIMAL’S LIFE? LOWER YOUR RISK FOR HEART DISEASE AND T YPE 2 DIABETES
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oth of these conditions are amongst the most common chronic diseases in the Western world. And they are totally man-made! Nobody in this day and age (at least nobody with the privilege of having internet access) would need to suffer from either of them. What ’s the scariest part: The buildup of plaque in our arteries often times starts incredibly early in life (around age 10). Dr. Caldwell Esselstyn has been able to reverse even very bad cases of cardiovascular disease by feeding his patients a low-fat vegan diet and
saved countless lives. It’s widely acknowledged, even by major health organizations, that animal products rich in saturated fat and cholesterol are a major contributor to both heart disease and diabetes. The same diet that improves our arteries can also improve and even reverse type two diabetes.
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GET and STAY slim effortlessly Vegans are the only group of people who average a normal and healthy BMI the more animal products people eat, the higher their BMI. There are a couple of reasons for this! First, the fact that animal products do not contain any carbs and are, instead, higher in fat. Dietary fat has more calories and is a lot easier converted into body fat than calories from carbohydrates. Also, the overall calorie density of animal products leads to people overeating on them while we can load up our plates with potatoes and veggies and stay lean. There are also growth stimulating hormones naturally found in animal products which don’t help at all. So if you want to skip the starvation and counting calories, go for plants instead!
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SHOWING KINDNESS AND
COMPASSION TO SENTIENT BEINGS
Even though for some people, the ethical argument for veganism isn’t as strong it can never hurt to be kind. Sparing someone’s life is always the right thing to do, especially if that someone is completely innocent. Unfortunately, there’s been a huge greenwashing campaign going on, initiated by the meat and dairy industry, in order to play with our conscience. Happy animals are shown on cartons and packages while the reality is a lot more sinister. There’s really nothing humane about animal farming or taking someone else’s life. This doesn’t just go for meat products, though, because the dairy and egg industries are in the same niche working together in the animal agriculture. Dairy cows are forcefully impregnated, their calves taken away and killed shortly after, their milk stolen and, after a few years, they end up as hamburger meat.
RESOURCES AND WORLD HUNGER
We’re not just thinking about the farm animals, of course. Humans all over the world have to suffer because of the huge demand for animal products. How? As of today, we would have enough food to feed 10 billion people, while only 7 billion are in this world. But as it turns out, 50% of grains worldwide are being eaten by animals in the industries… while 82% of children living next to livestock are starving. The meat that’s produced in these areas is then being shipped to the 1st world in order for us to eat. Around 70% of the grain grown in the US alone is fed to livestock - that’s enough grain to feed 800 million people. At the same time, incredible amounts of water are being used to produce animal products. Being vegan could save up to 724,925 gallons of water per person each year. Think how powerful this change could be for everyone!
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Animal products ARE DIRTY Every time you sit down to a meal containing meat, eggs, or dairy products, you’re dining on known bacteria, antibiotics, hormones, dioxins, and a host of other toxins that can cause serious health problems in humans. An extremely high percentage of all the flesh butchered every year in the U.S. is contaminated with E. coli, campylobacter, listeria, or other dangerous bacteria that live in the intestinal tracts, flesh, and feces of animals. They can cause food poisoning – there are 75 million cases
each year, 5,000 of which are fatal. The USDA reports that 70% is caused by contaminated animal flesh. The abuse of pharmaceuticals in factory farms encouraged the evolution of new strains of antibiotic-resistant super-bacteria. But that’s not the only danger associated with dosing animals raised for their flesh with antibiotics. Roxarsone, an antibiotic commonly used on factory farms, contains significant amounts of the most carcinogenic form of arsenic.
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Vegan diets can be extremely economical. When you center your diet around grains, beans, legumes, nuts, seeds and seasonal fruits and veggies, you might be cutting your monthly food expense in half. Many of these foods can be bought in bulk and stored for a long time. Eating like this could mean that you spend less in a day than you would just grabbing a sandwich or double cheeseburger on the go. There are a lot of great options for eating vegan on a budget. But that’s not all! Since healthy plant-based diets can prevent and even reverse chronic diseases, you will have to spend way less money on doctor’s visits and medication.
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TYPES OF VEGANS
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The Junk Food Vegan Tend to be eating this way for ethical (usually animal rights) reasons, rather than health. Any food is fair game, as long as it doesn’t include animal products. Yes – chips are usually vegan! These kinds of foods also generally help people transitioning to vegan from a ‘standard’ diet. MOST LIKELY TO EAT:
Tofurky Pizza Soy ice cream Mac & Cheeze
MOST LIKELY TO SAY:
“OREOS are vegan? Hell YES!”
POPULAR HASHTAGS:
#junkfoodvegan #fatvegan #rawtillnever #unhealthyvegan
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EASY GRILLABLE VEGGIE BURGERS
Easy, grillable veggie burgers with just 10 ingredients (give or take a spice)! Flavorful, hearty and perfect for summertime grilling. Hearty enough to please meat-eaters and vegans alike!
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SPICY BUFFALO CHICKPEA WRAPS
30-minute Buffalo Chickpea Wraps requiring only 10 ingredients! Spicy chickpeas, crunchy vegetables, and a creamy hummus dressing.
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The Plant-Based Vegan Whole foods vegans tend to stick to unprocessed foods (preferably organic) & try to avoid anything that comes in a packet. Unless it ’s some crazy expensive superfood. For that, an exception can be made… They will also often avoid common irritants like gluten & soy, & tend to cook a lot from scratch at home. MOST LIKELY TO EAT:
Fresh fruit & veggies. Whole grains. Beans & legumes. Home made meals.
MOST LIKELY TO SAY:
“ Is that gluten free, sugar free & soy free? Then, yep, I’ll eat it!” POPULAR HASHTAGS:
#wholefoodsvegan #cleaneating #plantbased
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COLLARD GREEN SPRING ROLLS + SUNBU TTER DIPPING SAUCE
Spring rolls with a twist! Veggies + tofu wrapped in collard greens and served with a spicy-sweet sunbutter dipping sauce. A satisfying and healthy plantbased snack or side.
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The Raw Vegan Raw vegans eat a lot (or all) of their food raw – or heated/dehydrated at very low temperatures. Often people switch between different levels of ‘raw-ness’ at different times in their lives – although there are some hardcore raw foodies who are all in, 100%. Living a life without potatoes…. MOST LIKELY TO EAT:
Fruits, salads, raw veggies, nut butters, dehydrated snacks like flax crackers.
MOST LIKELY TO SAY:
“Cooked foods are the devil.” POPULAR HASHTAGS:
#rawvegan #rawfood #rawfoodshare
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The Low Fat Raw (80/10/10) Vegan 80/10/10 veganism was popularised by the book ‘The 80/10/10 Diet’ by Douglas Graham. It involves consuming whole, fresh, ripe, raw, organic fruits & vegetables – and obtaining around 80% of calories from carbs, up to 10% from protein & up to 10% from fats. The big difference between this diet & a traditional raw foods diet, is the emphasis on keeping fat content low & fruit content high. MOST LIKELY TO EAT:
The biggest salad you’ve ever seen in your life. 10 banana smoothies. MOST LIKELY TO SAY:
“High fat diets are the devil. ”
POPULAR HASHTAGS:
#fullyraw #801010 #hclfrv
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PEACH OAT SMOOTHIE
Vegan smoothie with peaches, rolled oats, chia seeds, and a touch of sweetness from OJ and banana. Creamy, nutritious and lovely for breakfast or snack.
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WHAT IS IN A VEGAN KITCHEN
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Always make sure your pantry has at least two types of beans: chickpeas lentils
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Lentils cook quickly and are great additions to soups, pilafs, and salads. You can throw chickpeas into pasta dishes and vegetable braises. Beans can are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
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Grains
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Tofu
Using a variety of grains lends nutrition,texture, flavor, and makes vegetarian and vegan meals more interesting. Keep your pantry stocked with brown rice, white rice, quinoa, spelt, farro, millet, and bulgur. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Like tempeh, tofu is not strictly a pantry item, but it’s an essential for vegetarian kitchens. I like to keep blocks of refrigerated extra firm tofu for baking and frying, vacuum-packed silken tofu to blend into dressings and puddings, and dried tofu for soups and stir-fries. Tofu, which is made from soybean curds, is naturally gluten-free and low calorie; it contains no cholesterol and is an excellent source of protein, iron, and calcium.
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Benefits of
Tempeh Contains Probiotics.
Reduces Cholesterol
Increases Bone Density Reduces Menopausal Symtoms Provides Muscle-Building Protein Contains Fighting Manganese Treats Inflammatory Diseases
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Always have almonds and cashews and try to keep pistachios and pine nuts around, too. Whole or chopped nuts can be used in salads and grain dishes. Ground nuts can add body to lasagna. Extend the life and freshness of nuts by keeping frozen.
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NUTS
are loaded with: Calories: 173 Protein: 5 grams Fat: 16 grams, Carbs: 6 grams Fiber: 3 grams Vitamin E: 12% of the RDI Magnesium: 16% of the RDI Phosphorus: 13% of the RDI Copper: 23% of the RDI Manganese: 26% of the RDI Selenium: 56% of the RDI
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1,500 studies proving
Coconut oil
to be one of the healthiest foods on the planet
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Miso
Yeast
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T
he benefits of miso start with its tremendous nutrient profile. Miso is a great source of iron, calcium, potassium, B vitamins and protein. In fact, miso, which is made from fermented soybeans, is high in complete proteins that contain all essential amino acids and should be considered an important source of protein for herbivores and carnivores alike. Further, soybeans are about 20 percent oil and are an excellent source of quality polyunsaturated fats. This variety of fat is so beneficial that the FDA has even recognized its ability to lower “bad” cholesterol and has authorized manufacturers of soy products to label them as able to reduce the risk of heart disease. While it cannot replace whole food, nutritional yeast can help provide much needed vitamins, especially to vegans and vegetarians, who often have concerns about getting enough B vitamins in their diets. It ’s important to note that nutritional yeast is not the same as brewer’s yeast. Brewer’s yeast is a by-product of beer-making and used in making bread. It has a bitter taste. While in the same scientific family known as saccharomyces cerevisiae, nutritional yeast is far superior to brewer’s yeast and is much higher in B-complex vitamins than wheat germ and many other natural food product. According to HealthResearchFunding.org, a serving of nutritional yeast can also provide nine grams of protein! It ’s safe to eat as much as you want, but like anything new, start with small amounts and make sure it works well for you.Here is the nutritional breakdown for one serving, which is ¼ cup. Keep in mind that this shows a fortified version. You can purchase nutritional yeast that has not been fortified as well. It may be a good idea to blend the two for optimal health benefits.
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MAPLE SYRUP is my favorite natural
sweetener. It’s perfect for baking, making dressing and glazes, and of course, you can never use too much of it on pancakes.
FLAX SEEDS are super nutritious and
loaded with fiber and Omega-3 fatty acids.Mixed into smoothies, or baked into breads and muffins. Combined with a little bit of water, ground flax also works substitute for eggs.
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Maple syrup is nature’s sweetener
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Healthiest
Dried Fruit raisins pears kiwi pineapples figs prunes cranberries bananas apricot
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Vegan Source of Protein Grams of Protein per serving
1
3
2
4
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1. Seitan 25 grams 2. Tofu 15 grams 3. Lentil 18 grams 4. Chickpeas 15 grams
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5. Spelt 11 grams 6. Hempseed 10 grams
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VEGAN RESTAURANTS
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VEDGE O
pened in Fall 2011, Vedge is a vegetable restaurant by Chefs Richard Landau & Kate Jacoby. Located in the historic Tiger Building on Locust Street, Vedge offers a classically elegant dining experience with a progressive, bold approach to cooking. The menus at Vedge are putting vegetables in the spotlight, featuring locally sourced and seasonal
ingredients. Absolutely no animal products are used in the Vedge Kitchen. Behind the bar, our cocktails are fun and innovative, using housemade syrups and bitters. Our wines and beers are selected to represent the best of the natural and craft movements.Vedge prides itself on being a “foodie’s� restaurant for omnivores, vegetarians, vegans, and carnivores alike.
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“Sweet Potato Pate Salt Roasted Golden Beets Eggplant Braciole Roasted Fingerlings with Creamy Worcestershire were to die for. I am not even a mushroom person, but the Maitake Wit is easily the BEST vegan cheesesteak I’ve ever had. Vedge, one of the best dining experiences I’ve had in a while, simply celebrates and elevates the beauty of vegetables. Sweet potato pate, grilled setian, roasted mushroom, bread pudding, and Kyoto sour cocktail was amazing!”
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The pair are the chefs/owners of Vedge. Chef Rich Landau has been at the forefront of the vegetarian dining scene since he opened his first restaurant, Horizons, in 1994. His mission: to demonstrate the creativity and satisfaction of vegetable cuisine. Through the many years in the restaurant industry, teaching and consulting, and media appearances including winning Food Network’s Chopped, Landau has used the carnivore’s palate he grew up with to trans late vegetarian cuisine to a broader audience. He has also co-authored three cookbooks, including the most recent “Vedge: 100 Plates Large and Small that Redefine Vegetable Cooking,” and he has been nominated multiple times for the James Beard Foundation Best Chef Mid Atlantic. He is proud to have shaped the culinary landscape in Philadelphia and is committed to further raising the bar for vegetable cuisine across the country.
Richard Landau and
Kate Jacoby
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hef Kate Jacoby studied French and Sociology at Georgetown. In 2001, she switched gears to join Landau at Horizons, the restaurant she had already grown to know and love as a customer. Her work on the line beside Landau helped hone her pastry skills and shaped her approach to desserts. A James Beard Nominated Pastry Chef, she strives to innovate vegan desserts and bring fresh ideas to rich, quality ingredients. In recent years, her focus also includes overseeing the Beverage Program where she takes the same approach to the cocktail list. A Certified Sommelier, her appreciation and enthusiasm for wine is evident in the thoughtfully-curated wine list. Landau and Jacoby are both native Philadelphians. When not in the kitchen, they love to travel with their son Rio. In Fall of 2014, they opened
V STREET
(Street Food Bar, inspired by)
“their love of travel and exciting food cultures.�
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Landau still borrows from meatier lexicons for inspiration, but it is less obvious these days. The beets, for example, take cues from lox and its traditional accouterments. A montage highlighting smoked carrots draws from the reuben, another deli classic. The carrots stand in for brisket, a tangle of cabbage bridges the gap between sauerkraut and kimchee, and a strip of pumpernickel breadcrumbs underscores the Eastern European influences. Grilled seitan doubles for Middle Eastern shawarma in a dish seasoned with whipped tahini and za’atar.
Many dishes have no need to reference other cuisines; they are delicious unto themselves. The elongated forms and kinetic colors of another Landau signature, “Fancy Radishes,” brought to mind Ernie Barnes’ euphoric painting “Sugar Shack.” Grilled zucchini hollowed out, stuffed with chopped hearts of palm, and glossed with herbaceous green harissa was substantial in a way that any omnivore could appreciate. Just consult with your server to avoid ordering one too many dishes that rely on the eggless mayo for creamy tang.
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“...a cauliflower-stuffed buckwheat crepe sat on a bed of English peas as a final farewell to Pennsylvania’s spring, while slices of red and yellow tomatoes warmed by the presence of grilled and whipped corn ushered in summer.”
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(Right) Cookbook based on the food served at Vedge,
(Left) Vegan turnovers served at Vedge Restaurant.
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V-STREET T
heir inventive meat-free masterworks at Vedge have been pioneering on a level of national note. (Eater.com’s roaming critic Bill Addison just named Vedge one of America’s 38 “essential” restaurants.) So when they say they’ve got a few Hungarian, Peruvian, Korean, and Caribbean moves to bust,the correct reply is “pass the Sichuan-dusted pretzels, and fire-up
the robatayaki grill!” And that is exactly what they have done at V Street, their 45-seat tasting-counter ode to international street foods off Rittenhouse Square, where the glasses overflow with “natural” wines and the char-kissed skewers of grilled shishito peppers come dusted with house-blended togarashi spice.
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“V-Street’s cuisine is that same Vedge brand o’ flavorfully intricate vegan small plates, but done up street food style. The cruz control cocktail was also a delicious and refreshing version of a pina colada made with tequila. My favorite item on the menu is the jerk trumpet mushrooms because they have great flavor and meaty texture. The desserts deserve their own paragraph simply because it’s been almost a week & I cannot stop thinking about that soft serve.”
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Vegan Chips and Queso
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V-Street
is a STREET FOOD BAR by Vedge Chefs Rich Landau and Kate Jacoby.The menu is inspired by great ethnic and street foods of the world. Rather than anything too literal, V Street uses these great flavors to create a new dining experience full of bold spice and adventurous flavors.
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hiladelphia is having a vegan moment. Hit the happy hour at V Street, a hip “street food”-style vegan restaurant from the owners of the much-lauded Vedge. The cocktails here include the Kingston Cooler, with silver tequila, Islay Scotch, carrot, ginger and jerk spice. Accompany them with a “Philly shawarma taco” of grilled and spiced seitan, broccoli rabe, hot peppers and tzatziki. There’s a reason why your Instagram is getting flooded with farmers’ market photos lately—fall yields a bounty of colorful, delicious root vegetables and cool weather produce. And while it’d be hard to get sick of the classics—neither sweet potato nor pumpkin are going anywhere any time soon—sometimes after biting into your go-to kale salad for the third time in a week, your taste buds crave something a bit more unexpected.
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Rich Landau and Kate Jacoby, the duo behind successful Philadelphia vegan restaurants Vedge and V Street, know a thing or two about enticing flavors. Inspired by their globe-trotting adventures, the husband and wife team opened V Street in 2014 to pay tribute to the exotic flavors found at street markets around the world—with a vegan twist. V Street CoverIf you’re not based in Philly, or don’t have any country-hopping plans in the near future, you’re in luck: The pair just released V Street: 100 Globe-Hopping Plates on the Cutting Edge of Vegetable Cooking so that your palate can travel to the streets of Argentina, Hong Kong, or India without leaving your kitchen.
“There will always be a place for fine dining, a little pampering, and celebration. But the dining evolution toward quick and casual goes hand in hand with our insatiable appetite to learn more about the word around us,” the duo writes. And while the weather here is not quite the same as Bangkok or Sicily, there are still plenty of ways to make internationally inspired dishes with produce that you can pick up in your very own neighborhood. Load up your reusable tote with some turnips, carrots, and the season’s last ears of sweet corn—they’ll come in handy to make three of Landau and Jacoby’s signature vegan street dishes.
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A dazzling collection of more than 100 innovative vegetable recipes from the beloved chefs of Philadelphia’s nationally acclaimed restaurants Vedge and V Street—full of bold spices and adventurous flavors inspired by the great ethnic and street foods.
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“...CHIC, PLANT-BASED RESTAURANTS ARE SERVING SOME OF THE BEST COCKTAILS AND BAR SNACKS IN THE CITY.”
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One of V-Streets signature drinks Strawberry Pomegranate Mojito
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HISTORY OF VEGANISM
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Donald Watson called a meeting with five other non-dairy vegetarians to began The Vegan Society
A religious text that is still referred to today. It was written and dispersed throughout India by the Aryans. One of its many teachings is that animals such as the bull, tiger, and elephant are sacred and are not to be harmed.
1970’S – MAINSTREAM
Non-meat diets were viewed as a form of pacifism and became popular during World War I. Vegetarians organized as pacifist groups to convince governments to end the war. The work of these groups was seen in anti-war poetry, journals, novels, and plays.
1944 – THE FIRST VEGAN SOCIETY
1914 – FORM OF PACIFISM
Acient Egyptians may have been the first society in which eating the flesh of animals became a religious taboo.
~1,500 B.C. – THE RIG-VEDA
3,200 B.C. – ANCIENT EGYPT
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Was formed in England. The idea spread to the United States in 1944, when Dr. Catherine Nimmo and Rubin Abramowitz founded the Vegan Society in California. In 1960, H. Jay Dinshah founded the American Vegan Society, which is still running today..
Nellie Shriver and Constantina Salamone helped bring vegetarianism into mainstream media. They fought for animal rights by aggressively passing out literature and organizing protests in order to receive media attention .
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New research published in the Journal of Archaeological Science and reported in Live Science has shed light on the ancient Egyptian diet. By analysing the carbon atoms in mummies that had lived in Egypt between 3500 BC and 600 AD, the French research team were able to determine that ancient Egyptians were largely vegetarian.
2009 – SCHOOL LUNCHES
McDonald’s admitted to using cow fat on their french fries even though the company had claimed in 1990 that it would only use vegetable oil in the fry making process. Many lawsuits were filed against the company and McDonald’s eventually agreed to donate $10 million to groups that were affected by the deception.
According to the School Nutrition Association, 2 out of 3 schools provide vegetarian options for school lunches on a regular basis.
2012 – GALLUP POLL
The price of cattle and cattle futures dropped quickly following an appearance by Howard Lyman (aka Mad Cowboy) on The Oprah Show in which he warned Americans about the danger of mad cow disease spreading throughout the country. Lyman shared that many farms had continued to feed cows the ground up remains of other cows despite the practice becoming illegal the in 1995.
According to the USDA Factbook, each American ingests roughly 200 pounds of meat a year. This was an increase of 57 pounds of meat from the 1950s.
2002 – MCDONALD’S
1996 – MAD COW DISEASE
2000 –USDA
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A Gallup poll found that five percent of Americans identify as vegetarian.
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CREDITS
Barns, Sarah “Live longer, boost immunity, slim down: 10 reasons why you should go vegan in 2015” http://www.express. co.uk/life-style/diets/549526/Vegan-diet-benefits History of being Vegan https://www.vegansociety.com/ about-us/history Jones, Alena. “14 Reasons Why You Should Go Vegan in 2017” https://nutriciously.com/why-go-vegan/
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Krystal, Becky. “The chefs behind the best vegan food in the country are opening a restaurant in D.C.” https://www.washingtonpost.com/news/going-out-guide/ wp/2017/04/14/the-chefs-behind-the-best-vegan-food-inthe-country-are-opening-a-restaurant-in-d-c/?utm_term=. bba9f653bd20 Marchese, John. “Rich Landau Wants You to Eat Your Vegetables” http://www.phillymag.com/foobooz/2015/07/19/ rich-landau-vedge/
Stepaniak, Joanne “The Vegan Sourcebook” (2nd edition – 1998 book) Suddath, Claire. “A Brief History of Veganism” http://time. com/3958070/history-of-veganism/
Wasserman, Debra. 2013. Simply Vegan: Quick Vegetarian Meals. Baltimore. The Vegatarian Resource Group
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INDEX
A
Animal products 12
B
Beans 26
C
Coconut 34
B
Beans 26
D
Diabetes 8 Dried fruit 41
F
Flax seed oil 38
G
Grains 28
79
J
Jacoby, Kate 48 Junk food 17
L
Landau, Richard 48 Low fat 22
M
Maple syrup 38 Miso 36
N
T
P
V
Nuts 32
Plant-based 19 Protein 42
R
Raw Vegan 21
Tempeh 30 Tofu 28
Vegan 5 Vegan Society 70 Vedge 45 V-Street 57
Y
Yeast 36
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EVERY THING VEGAN EATING VEGAN FOOD WITH FLAVOR
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Barns
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The term “vegan” was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society to form the Vegan Society.
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