MEAT-FREE FOODSYour Guide to

“ You can’t be an environmentalist, you can’t be an ocean steward without truly walking the walk, and you can’t walk the walk in the world of the future, the world ahead of us, the world of our children, not eating a plant-based diet.” James Cameron

“When I was little, I loved my dogs

so much. Part of my becoming a vegetarian

was that I would look at my burger, then

look at my dogs, and I wasn’t able to

see a difference.” Kristen Bell

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“ Factory farming of animals will be one of the things we look back on as a relic of a less-evolved age.” natalie Portman››

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Have you noticed all tHe buzz lately about meat-free food?

It’s a national trend. When sitting down to the table, more and more people are choosing meat-free foods. Average meat consumption in the United States has dropped 10 percent in the past few years. And

15 million Americans have stopped eating meat entirely.

Why are so many people going meat-free?These colorful, flavor-packed dishes alone are reason enough

to add more meat-free meals to your menu. What makes eating meat-free even more satisfying, however, is knowing that it’s good for you and good for animals. Read on to learn about just some of

the perks of choosing meat-free meals.

Here you’ll find recipes and tips for finding or

creating the best meat-free meals around!

For even more recipes, info, and resources,

check out V-lish .com!

“ You should now be substituting all your favorite meat products with soy substitutes like tofu, tempeh, and seitan... soy is a much better source of protein for your heart than saturated-fat-rich animal-derived foods.” doCtoroz.Com

Fit and energizedPeople who choose to eat a meat-free diet tend to be slimmer than those who eat meat. And, all of the fat found in meats and other animal products can leave you feeling zapped. Choose a balanced, meat-free diet to keep you supplied with the fuel you need to tackle your to-do list!

Where do you get your protein?Take it from the USDA: “Protein needs can easily be met by eating a variety of plant-based foods.” Sources of protein include your favorite beans and nuts, whole grains, dark leafy greens, and meat-free meats made of soy and wheat.

According to the Academy of Nutrition and Dietetics, eating meat-free is not only nutritionally adequate, but it is also associated with numerous health benefits, including: lower body weight less heart disease less cancer

HealtHy & Fit lower cholesterol lower blood pressure lower rates of type 2 diabetes

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Saving AnimalsSpend a day with a farm animal, and you’ll quickly learn that they feel joy and pain, just like dogs and cats. Sadly, animals used for food are treated horribly. A system called factory farming produces 99 percent of the animals that end up on your plate.

EvEn animals on “humanE” farms EndurE much of thE samE horriblE trEatmEnt.

on factory farms, many animals:Live in cages so small they can barely moveHave their tails, beaks, or toes cut off without pain reliefLive inside massive factories and never see the light of day

Designer Leanne Hilgart with rescued calf Elliot

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The good news? When you eat meat-free meals, you make the world a better place for animals.To learn more, visiT farmsanctuary.org

Meat-free foodseveryone loves!

Now that you’ve read how healthy you can be and how factory farming hurts animals, you may be considering trying some new, meat-free options or just wondering what to eat instead of meat.

You may be surprised to find how many of the meals you’re already eating are meat-free.Here’s just a sample of the easy, meat-free favorites you can whip up using ingredients you probably already have on hand. With classic standbys like these, eating meat-free can simply mean eating more of your favorite foods!

Hummus and pita Rice and beans Pasta and marinara sauce Tortilla chips and salsa

or guacamole Soups like tomato, lentil,

or minestrone Veggie and bean chili Fresh garden salad topped

with chickpeas Bean burrito Veggie stir-fry

Meat-free foods

F A V O R I T E SNew

A wide and growing selection of meat-free meats are made from soy, wheat, and other plant-based ingredients. Try Tofurky® Gourmet Sausages, Field Roast® Frankfurters, or a burger like Amy’s® Bistro Veggie Burger.

Tofu, tempeh, and seitan are three super protein sources that are fantastic in sandwiches, stir-fry recipes, or anywhere meat is traditionally used. Tofu is very popular and can be found in many stores and restaurants. Tempeh, made from soy just like tofu, has a slightly nutty flavor, and seitan, made from wheat, has a meaty texture.

yum!

Supermarkets now offer a vast selection of delicious, healthy, and humane alternatives to

dairy and eggs. Fortified, dairy-free coconut,

almond, and soymilks typically contain as much

or more calcium than dairy milk. Silk® soymilk

contains 50 percent more calcium than dairy milk!

on the toWn Ethnic restaurants are great allies when you’re looking for a meat-free meal: Try Mexican, Italian, Middle Eastern, Japanese, Thai, or Indian. Popular restaurant chains, such as SUBWAY® and Quiznos®, offer tasty veggie subs. If you stop at Chipotle or Taco Bell®, load up a burrito with rice, beans, veggies, and guac. If you’re in the mood for a burger and fries, look for the veggie burger at Denny’s® or Johnny Rockets®.

A restaurant near you.

Visit vegguide.org or download the VegOut

app for instant info about meat-free dining near you.

Ask your serverStart by asking “What would

you recommend for a meat-free entrée?” Scan the dishes and sides the restaurant offers on

the menu so you’ll know which meat-free ingredients they have

on hand. Ask the server to “hold the chicken” from a dish that includes meat or load up your

plate with sides to create a delightful meat-free dish.

holy moly!

In the KitchenWe have gathered some of the best chefs around to bring you a collection

of insanely delicious and totally satisfying meat-free recipes! Here is a sneak peak of the types of recipes you will find at V-lish.com.

Portobello Mushroom and Leek QuesadillaIngredients1 portobello mushroom, chopped

2 leeks, white parts only, chopped

1 clove of garlic, minced

2 tablespoons olive oil

½ cup Daiya cheddar cheese

2 large whole wheat tortillas

InstructionsIn a frying pan, heat the olive oil and cook the leeks, mushrooms, and garlic until everything softens. Spread 1/4 cup of Daiya onto half of one tortilla, spread half of the mushroom mixture on top, and fold the tortilla in half. Repeat with the other tortilla and the rest of the cheese and mushrooms. Heat the grill to high and place the quesadillas on it. Grill for 3 minutes on one side, then flip and grill for 4 more minutes. Slice into triangles and enjoy! (Recipe and photo

from daiyafoods.com.)

Makes 2 servings

gardein™ Mandarin Broccoli Stir FryIngredients1 package gardein™ mandarin

orange crispy chick’n

1 teaspoon grated fresh ginger

1/4 teaspoon red pepper flakes

2 tablespoons vegetable or olive oil

1 red pepper, cut into strips

1 head broccoli, cut into bite-sized

florets

2 tablespoons water

1 tablespoon sesame seeds

InstructionsRemove sauce pack from mandarin orange chick’n and place in a bowl of hot water for 3 minutes to defrost. Empty sauce into a bowl and stir in ginger and red pepper flakes. Set sauce aside. Preheat oil in a nonstick frying pan over medium heat. Add frozen chick’n and sauté, turning frequently, until golden and crispy, about 6 to 8 minutes. Remove to a plate. In same frying pan, over medium heat, sauté red pepper and broccoli for 1 minute. Add water, cover, and steam until peppers are just soft and broccoli is bright green, about 2 minutes. Remove lid and stir in reserved chick’n and sauce. Cook, stirring constantly, another minute until warmed through and well coated in sauce. Divide among serving plates and garnish with sesame seeds. Serve with steamed rice.(Recipe from gardein.com.)Makes 4 servings

Skinny Bitch

Veganist

Eating Animals

Crazy Sexy Kitchen Vegan Cupcakes

Take Over the World

The Conscious Cook

The Kind Diet

The 30 Day Vegan Challenge

Diet for a New World

Farm Sanctuary: Changing Hearts and Minds about Animals and Food

FoR MoRE INFo, RECIPES, & RESoURCES, ChECk oUT ThESE BookS:

reading list:

Creamy Baked Macaroni and CheesePasta Ingredients6 to 8 cups water for boiling, salted12 ounces quinoa or spelt elbow

macaroni

Cheese Sauce Ingredients½ cup non-dairy butter1/3 cup unbleached all-purpose flour2 ½ cups So Delicious® Almond

Plus™ almond milk 2/3 cup nutritional yeast flakes½ teaspoon sea salt½ teaspoon finely ground black

pepper2 cloves garlic, finely chopped1 tablespoon light miso paste1/4 cup fresh lemon juice2 teaspoons mustard, stone ground

or German½ cup whole wheat breadcrumbs

InstructionsPreheat oven to 350 °F. Bring salted water to a boil in a large (6-quart) pot. Add macaroni and cook as described on package, about 7 to 9 minutes.

For the sauce: Heat a medium (4-quart) pot over medium heat. Add butter and flour. Whisk together to form a paste, creating a roux. Add almond or soymilk, nutritional yeast, sea salt, black pepper, garlic, miso, lemon juice, and mustard. Cook for about 7 minutes, stirring constantly, until sauce is thick and creamy.

Once macaroni is finished cooking, drain and add to the pot with sauce. Mix thoroughly to coat. Place mixture in a greased 8-inch x 8-inch baking dish, or 6 personal ramekins or cocottes, and top with bread crumbs. Bake for about 30 to 35 minutes or until bubbles appear in the center of the dish. Serve warm from the oven.Makes 6 servings

spork foods® is a Los Angeles-based gourmet vegan food company owned and operated by sisters Jenny Engel and Heather Goldberg. They offer live cooking classes in Los Angeles at Spork Foods® (sporkfoods.com) and an online vegan video cookbook at sporkonline.com. Their cookbook, Spork-Fed, is currently in stores, with a foreword by fellow fans and sisters, Emily and Zooey Deschanel.

also try!

Big Ben Lentil BurgersIngredients3/4 cup wheat germ2 cups cooked or canned lentils 1 cup bread crumbs 1/4 cup onions, chopped 3 tablespoons olive oil ½ teaspoon salt ½ teaspoon ground black pepper

InstructionsOn a small plate, set aside 2 tablespoons of wheat germ for coating. In a medium bowl mix together the wheat germ, lentils, bread crumbs, onions, oil, salt, and pepper, and mash together ingredients with a potato masher or your hands. Divide and shape into 4 patties like you’re making a snowball. Really pack the patties tightly together. Lay down each patty in reserved wheat germ, coating each side. Cook in a lightly oiled frying pan on medium-high heat for 5 to 10 minutes, flipping occasionally. Serve an all-vegan patty with special sauce, lettuce, vegan cheese, pickles, and onions on a sesame bun! YUM!Big Ben Lentil Burgers from GoVegan! w/Sarah Kramer app.

“VLT” with Lightlife™ Smart Bacon® and Vegenaise® spread.

Classic club sandwich with Tofurky® deli slices and whole-grain mustard.

Five Simple Sandwich ideas

Grilled cheese with Daiya or Follow Your Heart cheese. Try adding Yves Meatless Ham™.

Pizza bagel with marinara, Tofurky® Pepperoni, and soy mozzarella.

Hummus and veggies in a pita pocket.

Your grocery store is likely to carry burritos, veggie burgers, and other quick, tasty, heat-and-eat meals in the frozen or natural foods section. You can find a wide selection of produce, beans, and other meat-free meal staples at virtually any supermarket. Just toss some sautéed veggies with cooked pasta or rice and your favorite sauce for a quick, meat-free fix!

SUPERMARKETsavvyPopular chains like Trader Joe’s and Whole Foods Market®, as well as natural foods stores, cater specifically to those looking for meat-free options. To find one near you, go to vegguide.org.

order online to have meat-free products delivered to your door. Visit the websites of brands listed in this booklet, or check out the “meat alternatives” page at veganessentials.com for a great selection.

Your meat-free shopping listCreated by health activist and author Kathy FrestonFrozen Foods and Meat Replacements gardein™ frozen products MorningStar Farms® Hickory BBQ Riblets MorningStar Farms® Chik’n Strips Nate’s™ Meatless Meatballs Nate’s™ Chicken Style Nuggets Amy’s®Brown Rice, Black-Eyed Peas And Veggies Bowl Amy’s® Veggie Loaf Amy’s® Black Bean Burrito Kashi® Mayan Harvest Bake Organic Sunshine Burgers MorningStar Farms® Grillers® Vegan Veggie BurgerRefrigerated Section Lightlife™ Organic Three Grain Tempeh® Tofurky® Italian Deli Slices Tofurky® Italian Sausage WestSoy™ Italian Garlic and Herb Baked Tofu gardein™ products Trader Joe’s® CHICKEN-LESS Stuffed Cutlet HummusCheese Replacements Daiya Sunergia Soyfoods Follow Your HeartDairy/Milk Replacements

shopping list:

your

mEat-frEE

Created by health activist and author Kathy Freston

FRozEN FooDS AND MEAT REPLACEMENTS gardein™ frozen products

MorningStar Farms® Hickory BBQ Riblets

MorningStar Farms® Chik’n Strips

Nate’s™ Meatless Meatballs

Nate’s™ Chicken Style Nuggets

Amy’s® Brown Rice, Black-Eyed Peas and Veggies Bowl

Amy’s® Veggie Loaf

Amy’s® Black Bean Burrito

Kashi® Mayan Harvest Bake

Organic Sunshine Burgers

MorningStar Farms® Grillers® Vegan Veggie Burger

REFRIGERATED SECTIoN Lightlife™ Organic Three

Grain Tempeh®

Tofurky® Italian Deli Slices

Tofurky® Italian Sausage

WestSoy™ Italian Garlic and Herb Baked Tofu

gardein™ products

Trader Joe’s® CHICKEN-LESS Stuffed Cutlet

Hummus

ChEESE REPLACEMENTS Daiya

Sunergia Soyfoods™

Follow Your Heart®

DAIRY/MILk REPLACEMENTS Rice, Almond, Oat, or Soy milk

oThER NoN-DAIRY ESSENTIALS Cream cheese and sour cream

(Tofutti®)

Coffee creamer (Silk® Soy Creamer)

CoNDIMENTS Mayonnaise (Vegenaise®)

Ketchup, mustard, relish (Annie’s® Naturals, Cascadian Farm®)

EGG SUBSTITUTE Ener-G Egg Replacer™

CANNED AND DRY GooDS Pasta sauces, beans (Muir Glen®,

Eden® Organic)

Created by health activist and author Kathy Freston

oThER NoN-DAIRY ESSENTIALS Cream cheese and sour cream

(Tofutti®)

Coffee creamer (Silk® Soy Creamer)

Ready to begin reaping the benefits of going meat-free? A great way to start is by replacing one meal a day with a meat-free meal. By choosing to eat more meat-free meals, you will be taking a big step not only toward more vibrant health but also toward a better world for animals. Plus, you will eat some totally amazing food!

We are here to help you along the way with recipes and tips at V-lish.com. Sign up for the Meat-Free Lunch pledge today at V-lish.com to start looking, feeling, and eating great!

Let's do lunch!

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