Veganism 101

Making veganism part of an omnivore life
Veganism isn't necessarily an all or nothing decision. It's possible to make some lifestyle choices that are based on vegan philosophy -- whether your reasoning is ethical, environmental or health-based -- while not giving up animal products entirely. Here are some suggestions:

• Eat lots of whole plant foods: whole grains, fruits, veggies and legumes. Many of the health benefits of vegetarian and vegan diets have just as much to do with what people do eat as with what they don't.

• Cut back on your consumption of animal products. Make some of your meals vegetarian or vegan, and when you do use animal products, make them an accent to your meal rather than a focus. Explore cuisines and recipes that focus on plant foods.

• When using animal products, recognise where they came from and use them accordingly: don't waste food, and use everything you purchase to its fullest potential (e.g., making soup stock from bones and taking care of leather goods so that they last longer).

• When you do buy animal products, consider where they came from: think about choosing free range and organic.

Vegan meal planning
It's not hard to plan vegan meals -- it just requires a shift in perspective. One option is to use substitutions for animal ingredients -- a wide range is available, from vegan cheese and sour cream substitutes to imitation meats. But you can also choose to prepare meals that are based around plant foods -- Asian cuisines, such as Chinese and Indian, are especially plentiful in animal-free dishes.

Try the following recipes to get started:
• Tabbouleh Salad
• Minty Warm Rice and Vegetable Salad
• Vegan Bean Soup
• Carrot and Lots of Garlic Soup
• Baked Tofu with Braised Baby Bok Choy
• Braised Shallots and Squash Stew
• Bulgur-Stuffed Acorn Squash
• Lentils and Tomato Sauce with Pasta Shells
• Baked Beans with Apples
• Tofu and Broccoli in Peanut Sauce

Recommended reading
For more on veganism, check out the following resources:

Books:
• Becoming Vegan by Brenda Davis and Vesanto Melina
This detailed guide to vegan nutrition, written by two registered dietitians from British Columbia, offers information on how to plan a healthy, balanced vegan diet, including special consideration for infants, children, seniors, pregnant and lactating women and athletes. Also check out Becoming Vegetarian, by the same authors, which includes a chapter of vegan-friendly recipes.
• How it all Vegan! by Tanya Barnard and Sarah Kramer
This popular cookbook is a must-have resource for anyone considering a vegan lifestyle. In addition to the extensive recipe section -- which covers both food and household goods, including cleaning products and cosmetics -- the authors have provided a comprehensive listing of nonvegan ingredients, from adrenaline to wool.

Websites:
• Physicians' Committee for Responsible Medicine
• The Vegan Society
• Toronto Vegetarian Association

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