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					Vegetarianism & Veganism
Western Kansas Vegetarian Society
         Who Are We?
Western Kansas Vegetarian Society
 http://wkvs.wordpress.com
Founded in the summer of 2007
Meet at the Hays Public Library twice
a month
 Next meeting: Saturday, Jan. 10, 11 am
 Pick up a schedule here or at the main
 desk of the Library
So What Does That Mean?
Vegetarian: Avoids “meat” (beef, pork,
chicken, seafood)
  Ovo-lacto vegetarian: Will eat eggs/dairy
  Ovo-vegetarian: Will eat eggs, not dairy
  Lacto-vegetarian: Will eat dairy, not egg
Vegan: Avoids all animal products
  Meat, eggs, dairy, honey, leather, wool
  If it comes from an animal – vegans don’t use
  it!
Other Terms You May Hear

Pescetarian: Eats fish but no other
meat
Flexitarian: Eats fish, chicken, but not
“red meat”
These two types are NOT vegetarian
               Why?

There are several reasons people
choose to change their diets and
lifestyles
It’s a personal choice that each of us
has to make for ourselves!
       For the Animals

Between 9 and 10 billion land animals
are killed each year for food (USDA)
This does not include the numbers of
fish and other aquatic animals killed
for food
Animals endure cruelty when raised in
factory farm settings
        For Your Health
A balanced vegan diet contains NO
cholesterol and low amounts of saturated
fats
Balanced vegetarian and vegan diets tend
to include more whole foods
  Fewer processed foods
Plant-based proteins are easier for us to
take in than animal-based protein
Plant foods are a great source of many
vitamins and minerals
     For the Environment
Meat-based diets
  Require more land use
  Require more water use
  Requires more fossil fuel use
  Produce more waste
Waste from animals can pollute our water
and air
Cutting out meat from your diet helps the
environment more than driving a hybrid
car!
  Substitutions for Meat

Soy products
 Tofu, tempeh, seitan
Beans
 Black, kidney, garbanzo, white, red, etc.
Nuts
 Peanuts, cashews, almonds
    Substitutions for Milk

Soy milk
Almond milk
Rice milk

Each of these has a slightly different
flavor – feel free to try a few to find
the ones you like best!
  Substitutions for Butter

Earth Balance (found at Back to
Nature)
Smart Balance LIGHT (at Dillons)
Vegetable oil (when you need melted
butter in recipes)
Substitutions for Cheese and
   Other Dairy Products
Veggie Slices and Veggie Shreds
  These are mainly made from soy
  NOT VEGAN! They contain a milk protein
Tofutti offers several vegan products
  Sour Supreme (non-dairy sour cream)
  Better than Cream Cheese
  Sliced non-dairy cheese

  Other substitutions can be found online
    Follow Your Heart Vegan Gourmet cheese, etc.
  Substitutions for Eggs

Tofu
 Firm and extra-firm tofu can be
 “scrambled”
When baking …
 Ener-G egg replacer
 Ground flax seeds
 Arrowroot powder
 Substitutions for Honey

Agave nectar
Maple syrup
            Resources
Veggie Boards –
http://www.veggieboards.com
Humane Society of the U.S. –
http://www.hsus.org
Vegan Outreach –
http://www.veganoutreach.org
People for the Ethical Treatment of Animals
– http://www.peta.org
Compassionate Cooks –
http://www.compassionatecooks.com
       Books Available

Slaughterhouse by Gail Eisnitz
Vegan Freak by Bob and Jenna Torres
Becoming Vegan by Brenda Davis
Animal Liberation by Peter Singer
The China Study by T. Colin Campbell
Diet for a New America by John
Robbins
   Cookbooks Available
Joy of Vegan Baking by Colleen
Patrick-Goudreau
How It All Vegan by Sarah Kramer
and Tanya Barnard
Veganomicon by Isa Chandra
Moskowitz
Vegan Planet by Robin Robertson
… and many more!
       DVDs Available

Earthlings
Vegetarian Cooking (Compassionate
Cooks)
A Cow At My Table
Diet for a New America
       Internet Videos

Available at http://www.youtube.com
(search for each title)

Meet Your Meat
The Meatrix

				
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