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Lactose.
Milk sugar found in bakedgoods and other foods.
Rennet.
From calves’ stomachs. Used inmaking cheese and in many coagulateddairy products.
Tallow.
Rendered animal fat found insome margarines.
Whey.
Derived from milk and found inmany cakes, cookies, candies, breads, andmargarines.More recipes can be found in thefollowing cookbooks, which are packedwith scrumptious ways to delete dairyfrom your diet.
The Compassionate Cook
 by People for the Ethical Treatmentof Animals
Cooking With PETA
 by People for the Ethical Treatmentof Animals
 Meatless Meals for Working People:Quick and Easy Vegetarian Recipes
 by Debra Wasserman and Charles Stahler
The PETA Celebrity Cookbook: Vegetarian Meals From Your Favorite Stars
 by Ingrid E. Newkirk, ed.
Tofu and Soyfoods Cookery
 by Peter Golbitz
Vegan Meals for One or Two
 by Chef Nancy Berkoff, R.D.
•
Order online at PETACatalog.com.
•
WritePETA Merchandise501 Front St.Norfolk, VA 23510
•
Call 1-800-483-4366.
One DairyCow’s Story
Blackie, a 2-year-old cow,was happy just munching ongrass and caring for her new baby, with whom she had spentnearly every moment of hisyoung life. She had licked himclean after his birth, nudged himup onto wobbly legs, andwatched him take his firsttentative steps. But her bliss wasshort-lived. One day, Blackie andher calf were loaded onto a truck,taken on a frightening ride tomarket, and sold—separately.Blackie, as any mother would be, was panicked and grief-stricken. Sometime during herfirst night in her new home, she broke out of the farmyard, jumped over a hedge, and set off in search of her calf. The nextmorning, she was found atanother farm seven miles away,contentedly suckling her calf.When Blackie’s new “owner”was traced, he was so moved byBlackie’s maternal love that hepurchased her calf so motherand son could be together.Is Blackie’s love-bondunique, or was her sorrow anddesperation typical of whatmillions of other bovine mothersgo through—without happyendings?
PEOPLE FOR THE ETHICAL TREATMENT OF ANIMALS
501 FRONT ST., NORFOLK, VA 23510 • 757-622-PETAPETA.org•DumpDairy.com
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DAIRYFREEDAIRYFREE
D 
elicious 
 
AND
DELICIOUS, HEALTHY RECIPESWITHOUT DAIRY PRODUCTS!
PEOPLE FOR THE ETHICALTREATMENT OF ANIMALS
Visit DumpDairy.com for more informationCall 1-888-VEG-FOOD for a free vegetarian starter kit
 
Living WithoutDairy Products
O
h, no,” you’re thinking.“No more milk with mycookies? No more cheeseon my veggie burgers? Nomore... (gasp!) ... ice cream?”Think again! If you craveit, a great-tasting, healthierdairy-free replacement can befound. Nondairy products areincreasingly available in stores—from rich concoctions like Tofuttior Soy Delicious frozen dessertsto mock cream cheese and sourcream. Vegan staples like soymilk and tofu are carried by allthe major supermarket chainsthese days (look for them in thefresh produce, dairy, andvegetarian food sections).You can find lotsof dairy-free convenienceproducts at your localgrocery or health foodstore, or you can jazzup your old favoriterecipes with dairy-free replacements. Trysome of the followingtasty, downright amazingrecipes. You’ll wonderwhy anybody still eatsdairy products!
Why Shouldn’t IDrink Milk?
Not only is milk productionfraught with misery forcows and their calves, dairyproducts don’t even “do a bodygood.” Dairy products arenaturally loaded with fat andcholesterol; nutrition expertDr. John McDougall calls cow’smilk “liquid meat” because itsnutritional content is so similarto animal flesh. Milk is alsodeficient in iron, is contaminatedwith pesticides, pus, and oftendrugs and may come fromcows infected with bovineleukemia virus, tuberculosis,and salmonella.Feeding dairy products tohuman babies can cause colic,intestinal bleeding, constipation,allergies, and anemia and has beenlinked to the developmentof  juvenile diabetes. In adults, theyhave been implicated in heartdisease, certain cancers,adult-onset diabetes, andeven osteoporosis, the verydisease it is supposedto prevent!
DELICIOUSDAIRYLESSRECIPES
Chocolate “Milk”Shake
1 frozen banana, cut into chunks
3
 ⁄ 
4
cup vanilla soy milk3 Tbsp. cocoa powder, Quickchocolate drink mix, orliquid chocolate syrup
Place all ingredients in a blender and blend until smooth. Serve immediately.Variation: Use nondairy chocolate“ice cream” instead of bananas and/oradd a flavored extract or a dollop of peanut butter.
MAKES 1 SERVING
Hot Artichoke Parmesan Dip
1 8-oz. container nondairycream cheese1 cup soy mayonnaise (try Nayonaise orVegenaise brands)
1
 ⁄ 
2
cup soy parmesan cheese1 8.5-oz. can artichoke hearts, drainedand chopped1 4.5-oz. can diced green chilies, drained,or 1-2 diced jalapeño peppers5 pita bread rounds, each cutinto 10 wedges (can be lightlytoasted, if desired)
Thoroughly combine “cream cheese,“ soymayonnaise, soy parmesan, artichokehearts, and green chilies or jalapeñopeppers in a medium casserole dish and bake for 30 minutes at 350°F. Serve withpita wedges.
MAKES 5 SERVINGS
Boursin “Cheese” Spread
(from
The Uncheese Cookbook
)
1 cup extra firm tofu, drained, patteddry, and mashed well
1
 ⁄ 
4
cup soy mayonnaise1 Tbsp. umeboshi plum paste (availableat Asian groceries)2-3 cloves garlic, minced1 tsp. dried basil1 tsp. dried marjoram
1
 ⁄ 
2
tsp. dried thyme
1
 ⁄ 
4
tsp. freshly ground black pepper
1
 ⁄ 
8
tsp. ground dried rosemary
Place all the ingredients in a foodprocessor and process to a smooth paste.Pour into a bowl, cover, and chillovernight. Serve cold or at roomtemperature with crackers.
MAKES 1
1
 ⁄ 
4
CUPS
Cream “Cheese” Roll-Ups
2 8-oz. containers nondairy cream cheese1 red pepper, seeded and finely minced1 6-oz. can pitted black or green olives,finely diced1 package of large flour tortillas(approximately 10 tortillas)
The OsteoporosisMyth
Studies show that bone loss is notprevented by consuming moredairy products so much as byconsuming fewer animal productsand getting enough exercise. Afterstudying the diets of nearly 80,000American women over a 12-yearperiod, researchers at HarvardUniversity concluded that milk-drinkers are no less likely to suffer bone fractures than women whodrink little or no milk. High-protein foods, such as meat, eggs,and dairy products, make thekidneys work harder and causecalcium to be lost in the urine.Find out all about the calciummyth at DumpDairy.com. CallPETA’s Literature Department fora free osteoporosis brochure at757-622-7382, extension 1418.
“Dairyproductsare the mostcommoncause of foodallergies. Whenpeople avoiddairy productscompletely,they often findimprovementsin symptomswhich they didnot realize werecaused bymilk.”
—Dr. JohnMcDougall
a
“
 
“cheese” slices, salt, garlic powder, whitepepper, and dill with a wire whisk and bring it to a boil. In a small Tupperwarecontainer, place the flour and water,cover, and shake until well blended. Addthis to the sauce pan when the mixturecomes to a boil and whisk until smooth.Return mixture to a boil, lower heat, andsimmer until slightly thickened. Thenremove from heat and gently stir inmacaroni to coat.Transfer macaroni mixture to a mediumcasserole dish, sprinkle the fried onionsevenly over the top, and bake, uncovered,at 375°F for 20-30 minutes until brownedand bubbly.
MAKES 6 SERVINGS
Quiche Laverne
(from
The Uncheese Cookbook
)
2 cups potatoes, shredded
1
 ⁄ 
4
cup onion, grated3 Tbsp. all-purpose flour
1
 ⁄ 
2
tsp. salt2 Tbsp. canola oil1 head cauliflower, broken into bite-sizeflorets, steamed (about 4
1
 ⁄ 
2
cups)1 10.5-oz. pkg. firm silken tofu1
1
 ⁄ 
4
cups water
1
 ⁄ 
3
cup nutritional yeast flakes
1
 ⁄ 
3
cup quick-cooking rolled oats5 Tbsp. cornstarch3 Tbsp. fresh lemon juice1 Tbsp. onion granules or powder1 tsp. salt
1
 ⁄ 
2
tsp. garlic granules or powder
1
 ⁄ 
8
tsp. turmeric
1
 ⁄ 
2
cup scallions, thinly sliced2-4 Tbsp. vegetarian bacon bits (Bacos)Paprika
Preheat the oven to 400°F. For the crust,place the potatoes and onion in a bowland toss together. Sprinkle on the flourand salt and toss again using a fork oryour hands. Pat into a nonstick or well-oiled 10-inch pie plate, using your fingersto spread the mixture evenly over the bottom and up the sides. Bake for 30minutes. Remove from the oven and brush the oil over the crust (or you canuse spray oil). Return the crust to theoven and bake for 15 minutes more, untilthe surface is lightly browned and crisp.Let cool while you prepare the filling.Reduce the oven temperature to 375°F.Prepare the cauliflower and steam untiltender. Refresh under cold water to stopthe cooking process. Drain and transfer toa large bowl.Place the next 10 ingredients in a blenderand process until the oats are finelyground and the sauce is completelyIn a medium bowl, thoroughly combinethe “cream cheese,” red pepper, andolives. Spread 2 spoonfuls of the mixturein a thin layer on a tortilla. Roll the tortillafairly tightly like a jelly-roll from one endto the other. Gently slice off the very ends(snack on them while you make the roll-ups) to create a clean edge and then slicethe roll-ups into
1
 ⁄ 
2
-inch slices. Continuewith the remaining tortillas until allfilling is used up. Place roll-ups face upon a plate for serving.Variation: Use minced green onion,chives, cilantro, jalepeño peppers, orother vegetables in place of the redpepper or olives. Add
1
 ⁄ 
4
tsp. cayennepepper, chili powder, or taco seasoningfor extra flavor.
MAKES 10 SERVINGS
Cheesy FrenchBread Hors d’Oeuvres
2 large loaves “bake and serve”Italian bread3 cups vegan mayonnaise
3
 ⁄ 
4
-1 cup soy parmesan cheese1 cup shredded vegan cheddarcheese or diced American-style soy cheese slices4 tsp. fresh parsley, minced1 medium onion, thinly sliced2 tsp. garlic powder
Slice loaves lengthwise. Mixremaining ingredients until well blended and spread on openhalves of bread. Bake loaves, faceup, at 400°F for 10 minutes, until browned and bubbly. Cut into bite-size pieces and serve hot.
MAKES 8 SERVINGS
Macaroni and “Cheese”
(From PETA Member Zsuzsanna Deverof Leander, Texas )
1
 ⁄ 
2
lb. macaroni1
1
 ⁄ 
2
cups nondairy creamer orplain soymilk3 Tbsp. vegan margarine3 Tbsp. nutritional yeast5 slices American-style soycheese2 tsp. salt
1
 ⁄ 
2
tsp. garlic powder
1
 ⁄ 
2
tsp. white pepper
1
 ⁄ 
2
tsp. dried dill2 Tbsp. flour
1
 ⁄ 
4
cup water1 2.8-oz. can Durkee French-fried onionspulverized in ablender
Prepare the macaroni accordingto package directions, leaving ital dente or slightly undercooked.Meanwhile, in a medium saucepan, mix together the creamer orsoy milk, margarine, yeast,
Calcium: Plentyin Plants!
It’s easy to get the recommendeddaily allowance of calcium(800 mg) solely from plant foods.
Calcium-fortifiedorange juice, 8 oz............300 mgDried figs, 10.......................269 mgTofu, raw, firm,
1
 ⁄ 
2
cup.......258 mgAlmonds, 3
1
 ⁄ 
2
oz...................234 mgBroccoli, 1 cup ....................178 mgWax beans, 1 cup................174 mgCollards, 1 cup....................148 mgSesame seeds, 3
1
 ⁄ 
2
oz............130 mgNavy beans, 1 cup .............128 mgKale, 1 cup ............................94 mgButternut squash, 1 cup ......84 mgPinto beans, 1 cup ................82 mgChickpeas, 1 cup ..................78 mgSweet potato, 1 cup .............70 mgOnions, 1 cup .......................58 mgRaisins,
2
 ⁄ 
3
cup .......................53 mg
Did You Know?
•
After 4 years of age, manypeople develop lactoseintolerance, the inability todigest the milk sugar lactose. Theresult is diarrhea, gas,and cramps when dairy productsare consumed.
•
The American Academy of Pediatrics recommends thatinfants under 1 year of agenot be fed whole cow’s milk.
•
In countries where dairyproducts are not generallyconsumed, there is far lessosteoporosis than in the U.S.
“I want topass the wordon to parentsthat cow’s milk... has definite faults. ...Itcausesintestinal bloodloss, allergies,indigestion,and contributesto some casesof childhooddiabetes. Human milk isthe right one for babies.”
—Dr.BenjaminSpock 
a
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