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Guide to
Cruelty-FreeEating 
R e c i  p e s 
 a n d   
C  o o k i n  g   T  i  p s  ,H  o w 
 t o  
S t a  y  H  e a l  t h  y  ,R e s o u r c e s  , Q &  A  , 
a n d   m o r e !  
 
Thank you
or taking the time to consider the ollowing ideas!This guide is or all thoughtul, compassionate people—rom lielong meat eaters who are just learning about actory arms, to vegetariansseeking new recipes and nutritional inormation, to vegans interestedin more ways to help end cruelty to animals.
 4
Eating Cruelty-Free 
5
Glossary  
6
Meat and Dairy Substitutes
 7
Simple Meal Ideas 
8
Cooking Cruelty-Free 
11
Recipes 
15
Resources 
16
Staying Healthy on Plant-Based Diets 
22
Advocating for Animals 
26
Questions & Answers
This guide was produced byVegan Outreach, a 501(c)(3) nonprofit organization dedicated to reducing animalsuffering by promoting a vegan lifestyle.Some of the photographs that appear in this brochurewere provided courtesy of Amy’s Kitchen, East Bay Animal Advocates, Eden Foods, David Falconer, FarmSanctuary, Field Roast Grain Meat Co., Hoss Firooznia,Hain Celestial Group, Sangeeta Kumar, MillenniumRestaurant, Pangea Vegan Products, PETA, Turtle IslandFoods, USDA, and Viva! USA.
© Vegan Outreach, 2008
Guide to Cruelty-Free Eating
Rev. 5/08
Printed on recycled paper with soy inks
 
Opposing Cruelty: A Results-Based Approach
 When you rst discover the reality o modernanimal agriculture, avoiding all productsrom actory arms might seem too big achange. But don’t be overwhelmed—just takesmall steps. For example, you could eliminatemeat rom certain meals or on certain days. As you get used to eating less meat and ndalternatives you enjoy, it may become easierto eliminate meat altogether.Ultimately, living with compassion meansstriving to maximize the good we accomplish,not ollowing a set o rules or trying to t acertain label. From eating less meat to being vegan, our actions are only a means to an end:decreasing suering.For this reason, we believe the consequenceso our actions are the bottom line. Our desireto oppose and help end cruelty to animalscan help guide our choices, as well as providea simple, easy-to-understand explanation o our actions. The question isn’t, “Is this vegan?”but, “What is best or preventing suering?”
 VeganOutreach.org 
●
Guide to Cruelty-Free Eating 
3
Choosing Compassion
 What we choose to eat makes a powerulstatement about our ethics and our view o the world—about our very humanity. By not buying meat, eggs, and dairy products, we withdraw our support rom cruelty to animals,undertake an economic boycott o actory arms,and support the production o cruelty-ree oods.From children and grandparents to celebritiesand athletes, compassionate living is spreading—and easier than ever! Today, even small-town grocery stores can eature a variety o veggie burgers, dogs, anddeli slices, plant-based milks, and nondairy desserts—a bounty unimaginable only a decade ago!
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