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Guide to Going Vegan

Guide to Going Vegan

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Published by Vegan Future
Animal Aid's Guide to Going Vegan contains lots of useful information, including recipes, nutrition advice, animal ingredients to avoid and product recommendations.

Also covered is the suffering of animals in the meat, egg and dairy industries.

Find out more about the excellent work of Animal Aid at
http://www.animalaid.org.uk
Please consider making a donation.

Download this booklet as a pdf from
http://veganfuture.files.wordpress.com/2010/11/guide-to-going-vegan.pdf
Animal Aid's Guide to Going Vegan contains lots of useful information, including recipes, nutrition advice, animal ingredients to avoid and product recommendations.

Also covered is the suffering of animals in the meat, egg and dairy industries.

Find out more about the excellent work of Animal Aid at
http://www.animalaid.org.uk
Please consider making a donation.

Download this booklet as a pdf from
http://veganfuture.files.wordpress.com/2010/11/guide-to-going-vegan.pdf

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Categories:Types, Recipes/Menus
Published by: Vegan Future on Jul 28, 2011
Copyright:Attribution Non-commercial

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01/01/2013

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Why Veggie?
Going veggie means that you will be living a more compassionate liestyle, given thatthe average meat-eater consumes thousands o animals in his or her lietime. It’s alsothe healthy choice. A well-balanced meat-ree diet is low in saturated at and cholesteroland reduces the risk o you suering rom diet-related illnesses including obesity, heartdisease, diabetes and some cancers. Going veggie is also better or the planet as thearming and slaughtering o animals is now recognised to be a signicant contributor totoday’s greatest environmental problems.
Why Vegan?
A vegan diet contains no animal products at all – including milk and eggs – and sovegans do not contribute to the deaths o the millions o animals caused by the egg anddairy industries (see pages 30 & 31). A balanced plant-based diet is healthy and containsall the nutrients that the body needs. It is also the best diet to protect the planet. Beingvegetarian makes a positive dierence, but i you can be vegan, the benets are greaterstill.With supermarkets and high street shops stocking a wide range o veggie and veganoods, it really couldn’t be easier.
Recipes
There are non-animal versions of almost every food you can think of,
and a huge variety of new avours and interesting foods to discover.
........................................................................
Welcome to Animal Aid’s guide to animal-free
shopping, cooking and eating.
Welcome to Animal Aid’s guide to animal-free
shopping, cooking and eating.
..........................................................
• 250g plain tofu• 1 clove garlic – peeled and crushed• 1 tsp turmeric• 1 tsp mixed herbs• Freshly ground black pepper• Tabasco sauce – a few splashes• 2 tbsp vegetable oil to fry• 2-4 slices of bread for toasting
..........................................................
Method
Mash the tou, add all the other ingredients and
mix in. Put oil in a saucepan, heat, add the tofu mixand stir until heated through, approx 3 mins.
Serve on toast.
 
23
Scramble on toast 
So explore, experiment, enrich your life and enjoy! 
 
So explore, experiment, enrich your life and enjoy! 
 
Tofu quiche 
.......................................................
• 1 roll of Jus-Rol shortcrust pastry or• 255g plain our and• 130g dairy-free margarine• Olive oil for frying• 1 medium onion – peeled and chopped• 1 red pepper – sliced after pith and
seeds removed
• 1 medium courgette or broccoli head -
chopped (or your choice o veg)
• 3-4 cloves garlic – peeled and crushed• Salt and pepper to taste• 1 x 250g plain tofu or 1 x 250g smoked
tou
• Splash of unsweetened soya milk • 1/2 packet of soya cheese
Method
Preheat oven to 200C / 375F / gas 5Quiche dish approx 25x30cm
 Pastry:
I not using ready-made pastry, make it rom
scratch by rubbing the margarine into the our until
it resembles ne breadcrumbs. Add enough water to
make a dough which is soft, but not sticky. Roll out on aoured board to size. Press pastry into the quiche dish.
Filling:
Fry the onions lightly for a few minutes. Add
the vegetables and garlic and ry until they begin to
soften. Take o heat and set aside. Season.
Break up the tou into a blender and grate the cheeseto taste. Blend together, gradually adding milk until
it forms a paste. Add this mixture to the cookedvegetables. Place into the quiche dish. Bake for 40-50minutes or until browned on top. Allow to cool/set for
a short while beore slicing and serving with a salad.
....................................................
• 1 cup plain white our• Just over 1 cup soya milk • Pinch of salt• Olive oil for frying
Method
Blend the soya milk, salt and our and check theconsistency by dipping a spoon in. The batter should
evenly coat the spoon.
Put a teaspoon of oil in a heavy-bottomed frying
pan and tilt to coat evenly. Heat oil on a medium
high ame until it begins to smoke. Pour a quarter
o the batter in and tilt and rotate so that the batterhas covered the bottom and crept up the sides o thepan just a tiny bit. When it looks like the top o thecrêpe has set and the sides are beginning to brown,
ip over using a spatula and cook the other side for
 just under a minute.
Place your choice of vegetable lling on one side and
roll the crêpe. You could also cover the lled crêpes
with a ‘cheese’ sauce (see page 7).
 Adapted rom The Breakast Scofer by Ronny, which isavailable rom Animal Aid.
45
 
Savoury crepes 
       v
...........................................................................................................

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