Académique Documents
Professionnel Documents
Culture Documents
Go Vegetarian
Go Vegan!
Everything you need to eat right for your
health, for animals and for the Earth
FREE
Recipes Inside!
STARTER KIT
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:35 Page 2
By opening this guide, youve just taken the first step towards one of the best choices that you
can make for yourself, animals and the planet. The pages that follow are packed with important
information, tips and recipes to help you establish eating habits that youll feel great about.
Its easy to live and let live, and this guide will show you how. Dig in!
Mac Danzig
Martial arts champion
Surya Bonaly
French figure skater
Dave Scott
Six-time Ironman world champ
Monty Panesar
Top cricketer
EmmaBrownPhotography.com
James Willstrop
Champion squash player
Vegetarian Athletes
Casey Affleck:
I dont eat
meat or any other
animal products
... because theyre
unhealthy and
theyre the product
of a violent and
inhumane
industry.
Russell Brand:
I became vegetarian at
14. . . . Ive never regretted it.
Im incredibly sentimental
about animals.
Tobey Maguire:
I just never really liked
Alicia Silverstone:
meat. I had a really
Since Ive gone vegetarian, my
tough time even
body has never felt better and my taste
eating chicken. I
buds have been opened up to a whole
would start
new world. Its one of the most rewarding
imagining what I
choices Ive ever made and I invite you
was eating and the
to join me in living a healthy,
life of the animals
cruelty-free lifestyle.
and all that kind of stuff.
Philippe Schaff
Carl Lewis
Olympian of the Century,
Olympic medalist in track
MPL
Congratulations!
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:35 Page 3
Forest Whitaker:
Life is full of
choices, and many
years ago I chose to
become a vegetarian,
and it was one of the
best Ive ever made..
Bryan Adams:
Ive been vegetarian ...
since I was 28. And, of
course, my motto has always
been, If you love animals,
dont eat them.
Leona Lewis:
Im a vegetarian
and dont wear
any leather. I am
totally against
animal cruelty.
Joss Stone:
I was born a
vegetarian. I feel there
is no need to cause
another living thing pain or
harm. There are so many
other things we can eat. I have
never eaten meat in my life, and
Im 5 foot 10 and not exactly
wasting away.
Stella McCartney:
It is wrong to eat dead
animals on many levels:
it is destructive for the
environment, it is not
ethical, it has been proven to
be damaging to your health
and, spiritually, you should
love and live with your
fellow creatures, not
kill them!
James Cromwell:
So-called farms
today treat animals like
so many boxes in a warehouse, chopping
off beaks and tails and genitals with no
painkillers at all, inflicting third-degree burns
repeatedly by branding cows, ripping out the
teeth of pigs and just a horrible catalogue of
abuses that, if done to dogs or cats, would
be illegal on grounds of animal cruelty.
Lea Michele:
Im a vegan.
It makes me feel really
good and bright.
Pamela Anderson:
Chickens, pigs and other
animals? They are interesting
individuals with personalities
and intelligence. What people
need to understand is that
if theyre eating animals,
they are promoting cruelty
to animals.
Sadie Frost:
Im bringing my
four children up
vegetarian and I
know, absolutely,
that Im giving
them the very
best start in life.
Joaquin
Phoenix:
Animal rights
is a part of my
everyday life. When
you live by example,
you create a certain
level of awareness.
Friends of mine, people I
have never discussed
animal rights or
vegetarianism with, are
adopting vegetarian
habits because they
see it.
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:35 Page 4
Eating forLife
Circles (left and right): Comstock/Food For Thought/Jupiterimages; Peas: iStockphoto.com/Dimitris Stephanides
Leading health experts agree that a vegan diet provides optimal nutrition for both children and
adults. The largest nutritional and medical organisations, including the British Medical Association,
confirm that balanced plant-based diets have many dietary advantages over diets that include meat.
63 per cent of women in the UK are
According to Dr T Colin Campbell, a
Savoury Pot Pie
either overweight or obese, conditions
nutritional researcher at Cornell
Get the recipe at VegCooking.com
that can lead to illnesses such as heart
University and director of the largest
disease, diabetes, cancer, gallbladder
epidemiological study in history, The
disease, arthritis and musculoskeletal
vast majority of all cancers,
problems. In a study in the British
cardiovascular diseases and other forms
Medical Journal, researchers studied
of degenerative illness can be prevented
21,105 people and found that vegan men
simply by adopting a plant-based diet.
weighed 5.9 kilograms less and vegan
Studies have found that vegetarians
women 4.7 kilograms less than their
have lower death rates from cancer and
meat-eating counterparts. The study
heart disease than non-vegetarians!
concludes, [T]hese data suggest that a
Professor Nick Day of the University of
meat-free diet is associated with a low
Cambridge and The European
prevalence of obesity.
Prospective Investigation Into Cancer
Meat, dairy products and eggs
and Nutrition reports that vegetarians
are completely devoid of
may suffer 40 per cent fewer cancers
fibre and complex
than the general population. Studies
carbohydrates, the
have also shown that vegetarians have a
nutrients that
lower risk of heart disease, hypertension,
type 2 diabetes, kidney stones,
gallstones, diverticular disease,
Anyone who eats fish for health reasons should think
osteoporosis, appendicitis and many
again: The UKs Food Standards Agency advises
other diseases.
pregnant women and children against eating oily fish,
One of the worlds leading health
and international research published in the New England
authorities, the American Heart
Journal of Medicine discovered a direct link between mercury,
Association, reports that vegetarians
which is commonly found in wild-caught fish, and an
have a lower risk of obesity, coronary
Dr Neal Barnard, author
increased risk of heart disease. Mercury is known to
heart disease (which causes heart
of Foods That Fight Pain
cause severe health problems for humans, including
attacks), high blood pressure,
an increased risk of neurological symptoms such as memory loss and
diabetes mellitus, and some
damage to a developing foetus. One study showed that women who
forms of cancer.
regularly ate fish were more likely to have babies who were sluggish
Scientists have found that
at birth, had small head circumferences and had developmental
vegans have stronger immune
problems. Women who consume even low levels of fish
systems than meat-eaters do;
contaminated with PCBs, mercury or other toxins have a more
this means that they are less
difficult time conceiving. Some of these chemicals remain in
susceptible to everyday illnesses
the body for many years. Plant foods such as walnuts and
such as the flu. Vegans are also
flaxseeds and vegan DHA capsules contain the
Roasted Red Pepper Houmous
far less likely to be overweight. A
essential omega-3 fatty acids that we need without
whopping 70 per cent of men and
Get the recipe at VegCooking.com
the harmful toxins found in fish flesh.
Q& A
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 5
Q& A
Broccoli: iStockphoto.com/Uyen Le
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 6
Raising
Vegan Kids
by Shelly Davis
Little boy: iStockphoto.com/mammamaart; Kids eating watermelon: iStockphoto.com/Judy Barranco; Kids hugging: iStockphoto.com/comptine;
Girl eating salad: iStockphoto.com/Kim Gunkel
Papaya-and-Mango Salsa
Get the recipe at VegCooking.com
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 7
Weight Loss
Obesity is one of the most pressing health problems in the United Kingdom
and will soon become the countrys leading cause of preventable deaths.
by Deborah Wilson, MD
Circles (left and right): Comstock/Food For Thought/Jupiterimages; Peas: iStockphoto.com/Dimitris Stephanides
Weight-Loss Book
Recommendations
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 8
Meet
Your Meat
More than 1 billion animals are killed by the British meat and fishing industries each year in ways that
would horrify any compassionate person and that would be illegal if cats or dogs were the victims.
Chickens
What Happens to
Chickens?
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 9
Thousands of people
who say they love animals sit
down once or twice a day to enjoy
Hens are crammed by the tens of
thousands into filthy sheds, with many in
the flesh of creatures who have been
cages that are so small that the birds cant
utterly deprived of everything that could
stretch even one wing.
make their lives worth living and who
frustration.
paper. Eighty-six per cent of the 10 billion
endured the awful suffering and the
After about two
eggs eaten in Britain each year come
terror of the abattoirs.
years of confinement,
from hens living in these horrific
Dr Jane
the chickens are violently
environments. The European Union has
pulled from their cages and
deemed these cages so cruel that they
Goodall
were to be banned throughout Europe
by 1999, but the egg industry lobbied the
EU and pushed the ban back to 2012.
Although the ban on conventional
battery cages is still scheduled to come
into force in 2012, enriched battery cages
will still be permitted.
The tips of hens sensitive beaks may
be cut off with burning-hot blades to
stop them pecking one another in
At the heart of the problem is a bird which is now more or less a genetic freak. It takes
half the time to raise a bird to market weight of 2 kilos than it did 30 years ago. Its gone
down from about 80 days to less than 40 days. And, in order to do that, you need very
specialised conditions. They are not the natural conditions that any edible or any fowl
should be raised in. They are indoors, theyre completely without natural light, the period
of darkness theyre given may be as little as one hour in 24, so that they are constantly
feeding. They cant move very far; all they can really do is feed and rest and feed and rest
and put on this extraordinary, unnatural weight. Hugh Fearnley-Whittingstall
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 10
Cows
Down on the Dairy Farm
Farms today treat cows like milk
machines. Dairy cows are made to
produce up to 12,000 litres of milk per
year, which is 10 times more milk than
their calves would naturally need. Such
intense production increases a cows risk
of developing mastitis, a painful infection.
Tens of thousands of cows are killed each
year because of mastitis infections. Cows
produce milk for the same reason that
humans do: to nourish their babies. Their
calves are traumatically taken from them
shortly after birth.
What Happens
to Beef Cattle?
Cattle undergo painful procedures such
as castration and dehorning. They often
suffer from stress, dehydration and
injuries some animals even die of heat
exhaustion after spending long periods
without food or water in crowded trucks
while being transported to abattoirs.
Beef cattle are killed when they are
between 1 and 2 years old. Cows who
arent slaughtered or mistreated might
live for 25 years.
What About
Organic Animal Products?
Organic simply means drug- and chemical-free.
Organically raised animals can be subjected to all the same
types of cruelty that occur on factory farms, and as long as they
are not dosed with drugs or fed food that was treated with
pesticides, their meat and milk can be labelled organic.
Farmers know that raising as many animals as possible in the
least amount of space makes their farms more profitable,
so many organic farms still cram lots of animals together
into small spaces, just as factory farms do.
Workers at a UK abattoir that was given the highest certification for
the humane slaughter of organically raised animals were
documented inflicting appalling cruelty on sheep and pigs. For
example, they beat the animals and then cut their throats
without adequately stunning them first. Watch the
undercover video at PETA.org.uk.
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 11
The Pig
Photo: Viva
Alistair Currie
11
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 12
Pigs
What Happens to Pigs?
Pigs naturally live for up to 20 years, but
pigs bred for their flesh are killed when
they are 6 months old. Pigs on factory
farms have chunks of flesh cut from
their ears, bits of their teeth cut off with
pliers and their tails chopped off
usually without any painkillers. They are
confined to dark sheds with concrete or
slatted floors that are covered with their
own excrement. Breeding pigs on
factory farms are artificially impregnated
several times during their short lives
and, when pregnant, are confined to
metal cages that are barely larger than
their own bodies. They literally go insane
from being unable to turn around,
nuzzle their piglets or do anything else
that they would naturally do. Eighty per
cent of pregnant sows in Britain
are still confined to these cages.
12
together
that they constantly
Fish are our fellow citizens with scales
bump into each other
and fins I would never eat anyone I
and the walls of the
know personally. I wouldnt
enclosure, causing
deliberately eat a grouper any more
painful sores and
than Id eat a cocker spaniel. Theyre
damage to their fins. The
so good-natured, so curious. You
enormous amount of
know, fish are sensitive, they have
faeces in the enclosures
personalities, they hurt when
leads to rampant outbreaks
theyre wounded.
of parasites and disease. In
Sylvia Earle, PhD, former chief
order to keep the fish alive in
scientist, US National Oceanic and
such unhealthy conditions, large
Atmospheric Administration
quantities of antibiotics and other
chemicals are poured into the water.
When the fish are fully grown, they
are killed by having their stomachs
The thin mesh of commercial
cut open or die of suffocation when
fishing nets slices into the flesh
the water in their tank is simply
of many fish, causing blood
drained away.
loss and strangling them in the
To read more about the suffering
water or in the net as it is
dragged aboard.
and environmental devastation
caused by fish farms, visit
FishingHurts.com.
Eating Meat
Harms the Planet
Climate Change
Pollution
World Hunger
The world is facing a food-shortage
crisis that is putting hundreds of
millions of impoverished people in
a dire situation. One child dies
every five seconds from hungerrelated causes. Each year, 760
million tonnes of grain are fed to
animals on factory farms so that
people can eat meat. It can take up
to 16 kilograms of grain to produce
just 1 kilogram of meat.
Water Resources
Huge amounts of Europes water
are used to raise animals for
meat and dairy products. A vegan
diet requires 1,100 litres of water
per day, while a meat-based diet
requires more than 15,000 litres
of water per day.
Photo: istockphoto.com/JLFCapture
Fish
Q& A
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 13
13
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:36 Page 14
Making
the Transition
Theres no mystery to creating deliciously satisfying vegan meals. Tasty alternatives
to the animal-derived ingredients that you may be cooking with are easier to find than
ever many are as close as your nearest supermarket.
If youre just
getting started, you
may want to try simply
vegging up your favourite
recipes by replacing the meat.
Replace the meat in burritos with
beans and grilled veggies or veggie
mince (which can be found in the
freezer section). Top baked potatoes with vegan margarine, baked
beans, soya bacon bits or salsa. Make pizza with soya cheese,
veggie pepperoni and vegetable toppings.
Many canned soup flavours that youre probably
already used to are vegan, such as black bean, lentil,
minestrone, tomato and vegetable. Have
spaghetti with marinara sauce or
add veggie meatballs.
14
Buy a
couple of
vegan cookbooks
or borrow one from
the library. There are
cookbooks for people
who dont like to spend
more than 10 minutes
preparing dinner, and
there are cookbooks
for gourmet chefs. Or visit
VegCooking.com for hundreds of
recipes and cooking
tips.
Always eating on the
run? Check out the increasing
variety of vegan microwavable meals,
such as Simply Organics range of
vegetarian Pure & Pronto ready meals or
Cauldrons Sweet Potato & Aubergine Balti.
Or get some vegan deli slices and pile on
some guacamole, mustard and veggies
voil, youve got a tasty, quick
sandwich. Top it off with a
tub of delicious soya
Explore the
yoghurt.
many vegan foods
that have been popular in other
countries for years, such as
houmous (a tangy spread made
from chickpeas), vegetable curries and falafel (a
spicy mix of beans rolled into patties and balls).
Enjoy Mexican-style beans-and-rice dishes, Japanese
vegetarian sushi with avocado and cucumber, and
Thai and Indian curries.
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 15
Then
Now
Meat
Milk
Butter
Ice Cream
Cheese
Cream Cheese
Sour Cream
Eggs
Snacks
Mayonnaise
Circles: Comstock/Food For Thought/Jupiterimages; Peppers: iStockphoto.com/Jingchuan Zhu; Mushrooms; iStockphoto.com/Brandon Smith;
Salad: iStockphoto.com/Victor Burnside; Strawberries: iStockphoto.com/Aleksandr Stennikov
Q& A
15
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 16
Blueberry Pancakes
16
Breakfast
Eating breakfast out? Have a bowl of
cereal, hash browns with mushrooms
and beans, a bagel, toast with jam or
fresh fruit. Take along your own dairyfree margarine or cream cheese
substitute and soya milk. For breakfast
at home, try these ideas:
Fry up some sliced boiled potatoes
and onions for homemade home fries.
Serve them with soya bacon or soya
sausage.
There are all kinds of bagels on the
market, from blueberry to onion to
cinnamon and raisin. Try a toasted
bagel with non-dairy cream cheese,
houmous, margarine or your favourite
Fried Chicken
1 tsp salt
tsp onion powder
1 tsp pepper
1 tsp garlic powder
220 g unbleached flour
4 Tbsp nutritional yeast (optional)
3 Tbsp yellow mustard
100 ml water
2 Tbsp baking powder
650 g mock chicken
800 ml vegetable oil
Mix the salt, onion powder, pepper,
garlic powder, flour and nutritional yeast
in a deep bowl. In a separate bowl, dilute
the mustard with the water. Add of
the flour mixture to the mustard mixture
and stir. Combine the baking powder
with the remaining flour mixture.
Dip chunks of the mock chicken into
the mustard batter, then drop into the
flour mixture to coat with the desired
Makes 4 to 6 servings
Lunch or Dinner
Dining out for lunch or dinner is as easy
as pie.
Most restaurants serve at least one
vegan dish, and many will adapt a main
course for you. Look for salads, baked
potatoes, rice or pasta dishes with
vegetables or a meat-free tomato sauce,
Thai and Indian curries, bean burritos,
falafel and pizza with lots of vegetables
but no cheese. You may even find a
veggie burger on the menu!
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 17
Field Mushrooms
and Quinoa Risotto
Pesto Pasta
6 medium potatoes
150 ml eggless mayonnaise
3 Tbsp yellow mustard
2 Tbsp white vinegar
onion, chopped
2 sticks chopped celery
Salt and pepper, to taste
Paprika (optional)
Makes 4 servings
Makes 4 to 6 servings
Appetizers
Appetizers can be as simple as crackers and dip or
as elegant as a vegan pt. Here are some ideas.
Whip up an eight-layer Mexican dip using refried beans, black
olives, salsa, tortilla chips, non-dairy sour cream, grated soya cheese,
sliced green onions and jalapeos.
17
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 18
18
Wild-Mushroom Stroganoff
1 Tbsp extra-virgin olive oil
1 medium-sized yellow onion, diced
100 g quartered baby portobello
mushrooms
100 g quartered shiitake mushrooms
100 g quartered button mushrooms
1 Tbsp whole-wheat pastry flour
400 ml vegan gravy
250 ml vegetable stock
150 g soya sour cream
1 Tbsp ground mustard
2 Tbsp chopped parsley
Heat the oil and saut the onion and
the mushrooms. Sprinkle in the flour
and cook to a paste. Add the gravy and
the vegetable stock and simmer for 20
minutes.
Mix the soya sour cream and the
mustard together. Pour into the gravy
mixture and heat through.
Garnish with the parsley.
Makes 4 servings
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 19
tsp marjoram
1 tsp dried rosemary
3 Tbsp olive oil
150 ml red wine
2 peeled and sliced carrots
4 sticks celery, sliced
2 cubed potatoes
2 diced tomatoes
200 g veggie mince
2 Tbsp molasses
2 Tbsp Dijon mustard
1 420 g tin kidney beans, drained
1 420 g tin haricot beans, drained
Sea salt and black pepper, to taste
100 g whole-wheat bread crumbs
mixed with 3 Tbsp olive oil
Preheat the oven to 200C.
In a large pot, saut the garlic, onions,
thyme, bay leaves, marjoram and rosemary
in the olive oil for about 2 minutes.
Add the wine, cover and simmer for
5 minutes.
Add the carrots, celery, potatoes and
tomatoes and simmer for 10 minutes.
Add the veggie mince, molasses,
mustard, beans, salt and pepper.
Heat through.
Transfer to an oiled casserole dish.
Top with the bread crumbs, cover and
bake for about 45 minutes.
Makes 4 servings
Vegetable
Roulades
2 large aubergines,
thinly sliced lengthwise
Salt
450 g block firm tofu,
drained
Juice from 1 lemon
2 Tbsp nutritional
yeast
1 Tbsp minced
garlic
1 tsp dried
oregano
1 tsp dried basil
Salt and pepper,
to taste
225 g cooked fresh
spinach or defrosted
frozen spinach
1.1 l marinara sauce
19
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 20
Sandwiches
Sandwich fillings can be just about
anything that you have on hand:
Stuff a baguette with lettuce; tomato;
veggie ham, chicken or turkey;
and vegan cheese slices.
Shepherds Pie
4 medium potatoes, diced
2 Tbsp vegan margarine
150 ml soya milk
Salt and pepper, to taste
450 g bag of veggie mince
300 ml vegan gravy (try 1 tin of vegan
mushroom soup)
1 small tin mixed peas and carrots,
drained
Garlic powder and cayenne pepper,
to taste
Spinach Lasagne
1 500 g pkg frozen chopped spinach,
thawed and drained
500 g soft tofu
500 g firm tofu
1 Tbsp sugar
100 ml soya milk
tsp garlic powder
2 Tbsp lemon juice
3 tsp minced fresh basil
2 tsp salt
750 g tomato pasta sauce
1 packet lasagne sheets
Makes 4 servings
Pizza Toppings
Pizza toppings are limited only by your imagination!
Here are some quick ideas:
Chop up whatever veggies are on hand and drizzle some olive oil over them.
Try new ideas for toppings, such as sun-dried tomatoes, artichokes, spinach or even corn.
Get creative with mock meats top your pizza with sliced veggie sausages, veggie bacon
or veggie pepperoni.
For a Mexican pizza, try refried beans, tomatoes, soya cheese and salsa.
20
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 21
Dessert
Baking is easy with vegan egg replacer
(available in supermarkets and health
food stores). Use soya or rice milk in
place of cows milk in your favourite
desserts.
Strawberry-Mango Crisp
For the Fruit Mixture:
15 quartered strawberries
300 g diced mango
2 Tbsp sugar
2 Tbsp flour
Makes 6 servings
Makes 6 servings
Makes 6 servings
Chocolate Mousse
500 g silken tofu
200 g dark chocolate chips, melted
21
Circles (left and right): Comstock/Food For Thought/Jupiterimages; Peas: iStockphoto.com/Dimitris Stephanides
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 22
When Youre
Away From Home
Restaurant options for vegan diners keep getting
better and better. Whether youre a fast-food fan or a
gourmet connoisseur, there are vegan restaurant
options for you. Here are a few tips for finding great
restaurant food.
1 3
An easy way to try new foods is to go
to restaurants that offer a variety of
vegan options.
Eating Chinese? Try the tofu (bean
curd) or vegetable dishes or ask for
vegetable fried rice (without eggs) and
garlic aubergine.
Going Indian? Vegetarian cooking is
second nature to Indian chefs, and
Indian restaurants or take-aways
always have plenty of veggie options.
Almost all curries can be made in
vegan form if you ask. In Indian
restaurants, youll find fabulous
vegetable curries, lentil soup, potatofilled samosas and other delights.
Having Mexican? Order bean
burritos, tacos and enchiladas minus
the cheese or make a hearty meal out
of refried beans mixed with Spanish
rice and served with fresh tortillas,
salsa and guacamole.
Japanese, Ethiopian, Middle Eastern
and Thai restaurants also offer
delicious vegan items.
22
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 23
Online Resources
Books
Cookbooks
PETA.org.uk
Everything youve ever wanted to know
about animal rights and veganism
PETAprime.com
An online community for people in the
prime of their lives who are celebrating
kind choices
peta2.com
The website for PETA US Youth Outreach
Department and a resource for people
aged 13 to 24 who want to learn more
about animal rights and get free stuff
PCRM.org
Website of the US-based Physicians
Committee for Responsible Medicine,
which advocates plant-based nutrition
for better health
FishingHurts.com
Extensive, fully referenced information
on the intelligence of fish, the cruelty of
fish farming and the health dangers of
eating fish flesh
Blog.peta.org.uk
PETA UKs Animal Writes blog, which
features animal rights news and updates
on all of PETA UKs latest activities
PETAMall.com
Your online one-stop cruelty-free shop
PETAKids.com
Games, contests and prizes for kids who
want to help animals
Skinny Bitch
by Rory Freedman
and Kim Barnouin
A no-nonsense, tough-love
guide to becoming vegan
and fabulous
Eating Animals
by Jonathan Safran Foer
PETA.org
PETA US website with hundreds of
delicious recipes, cooking tips, meal
plans and cookbook recommendations,
as well as shopping guides, information
on the best new vegan products and a
fun blog
PETACatalog.com
PETA US official online catalogue
cafepress.com/petauk
The official PETA UK online catalogue
Circles (left and right): Comstock/Food For Thought/Jupiterimages; Peas: iStockphoto.com/Dimitris Stephanides
Resources
Videos
Glass Walls
A brief glimpse behind the
closed doors of abattoirs,
factory farms, live-animal
transport and the fishing
industry
Chew on This
Thirty reasons to go vegetarian,
in less than four minutes
Watch or download these
videos and more at PETA.org.uk.
23
UK VSK 09-10 (13428) CREDITS UPDATED AFTER PRINT_VSK (New look) Layout 17/03/2011 09:37 Page 24
Thank You!
Thank you for ordering your free
copy of our vegetarian/vegan
starter kit. We hope you enjoy
reading our life-altering and more
importantly life-saving guide. It
contains everything you need to
know to embrace a more
compassionate, vegan lifestyle.
The effect our guide has on
saving the lives of animals abused
in the factory-farming industry is
enormous. For every person who
goes vegan, hundreds if not
You can also make a contribution by completing the donation form below and
returning it to us at People for the Ethical Treatment of Animals Foundation,
PO Box 36678, London SE1 1YE, United Kingdom.
Most importantly, your support helps us stop the suffering of innocent animals the best gift of all.
20
25
Other __________
MasterCard
Visa/Electron
Solo
Card No:
CSC No:
Expiry date:
(last three digits on the security strip on the back of your card)
Signature: ________________________________________________
Name: _________________________________________________________________________
Address: _______________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
Telephone number: ______________________________________________________________
E-mail: _________________________________________________________________________
VSK
PEOPLE FOR THE ETHICAL TREATMENT OF ANIMALS (PETA) FOUNDATION PO BOX 36678 LONDON SE1 1YE
A CHARITABLE COMPANY LIMITED BY GUARANTEE. REGISTERED IN ENGLAND AND WALES. COMPANY NO 3135903. CHARITY NO 1056453.
REGISTERED ADDRESS: LACON HOUSE, THEOBALDS ROAD, LONDON WC1X 8RW.