Living vegan
Book - 2024
This valuable resource for anyone who practices or is considering veganism offers easy recipes, money-saving tips, advice for talking to people about veganism and ideas for dealing with the skeptics, along with simple action plans for transitioning to the vegan way of life.
Saved in:
- Subjects
- Genres
- cookbooks
Cookbooks - Published
-
Hoboken, NJ :
John Wiley & Sons, Inc
[2024]
- Language
- English
- Main Author
- Edition
- 2nd edition
- Item Description
- Includes index.
- Physical Description
- xvi, 414 pages ; 24 cm
- ISBN
- 9781394211012
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Where to Go from Here
- Part 1. Getting Started with a Vegan Lifestyle
- Chapter 1. The Nuts and bolts of Veganism
- Knowing What It Means to Be Vegan
- Understanding Why People Choose to Go Vegan
- For the animals
- For their health
- For the environment
- Discovering that Vegan Food Is Just Food
- Realizing Who Goes Vegan
- Chapter 2. Making the move to a vegan diet
- Changing Your Habits
- Choosing Your Approach
- Anything goes (as long as it's vegan)
- Whole-foods, plant-based eating
- Transitioning to a Vegan Diet
- Deciding how you'll go vegan
- Figuring out what to make first
- Discovering new foods
- Knowing How Long It Takes for Veganism to Feel Natural
- Remembering Your "Why"
- Part 2. For the Health of it
- Chapter 3. The Health Benefits of a Plant-Based Diet
- Looking at Longevity
- Reducing the Risk of Type 2 Diabetes
- Slashing Cancer Risk
- Benefiting from antioxidants and fiber
- Avoiding the negatives of animal products
- Clearing up confusion about soy
- Protecting the Brain
- Promoting Heart Health
- Improving Gut Health
- Chapter 4. Eat the Rainbow
- Identifying Serving Sizes
- Eating Your Veggies
- Enjoying Fabulous Fruits
- Discovering Plant Protein: Beans, Lentils, and Soy
- Finding Wholly Nutritious Grains
- Making "Thyme" for Herbs and Spices
- Supporting Your Gut with Fermented Foods
- Eating Nuts and Seeds "Walnut" Fail You
- Embracing Healthy Fats
- Recognizing That Variety Is the Spice of Life
- Figuring Out How to Like the Foods You Hate
- Prepare it differently
- Try a different variety
- Start small
- Chapter 5. Pinpointing Your Protein Needs
- Examining What You Need to Know
- Knowing How Much Protein You Need
- Protein needs for all ages and stages
- The problem with too much protein
- Understanding the Benefits of Plant-Based Protein
- Protein in plant foods
- Protein-rich vegan favorites
- Meeting Protein Requirements with Ease
- Chapter 6. Getting Essential Nutrients on a Vegan Diet
- Building Strong Bones with Calcium
- Meeting your body's calcium requirements
- Avoiding foods that leach calcium
- Pumping Up Your Iron Intake
- Knowing how much you need
- Finding iron in plant foods
- Helping iron absorption with vitamin C
- Staying away from iron blockers
- Shining a Light on Vitamin D
- Soaking in those rays
- Supplementing with vitamin D
- Getting a Boost with B12
- Squeezing in Omega-3s
- Adding iodine for Thyroid Health
- Taking a Daily Multivitamin
- Part 3. Vegan at Home
- Chapter 7. Gearing Up for Grocery Shopping and Cooking
- Filling Your Pantry
- Grains, breads, and pasta
- Baking ingredients
- Beans and lentils
- Nuts and seeds
- Additional pantry items
- Spices, seasonings, and herbs
- Fresh produce
- Tofu, tempeh, and vegan meats
- Additional perishable items
- For the freezer
- Getting Weekly Vegan Groceries
- Following the Storage Guidelines
- Buying Groceries: A Vegan Shopping Guide
- Shopping smarter, not harder
- Reading labels
- Knowing what to avoid
- Understanding cross-contamination
- Gearing Up with Basic Cooking Equipment
- Pots and pans
- Bakeware
- Cooking implements and utensils
- Knives
- Special equipment to consider
- Chapter 8. Deciding What's for Dinner: Meal Planning
- Considering How Many Meats You Need
- Starting with Dishes You Know and Love
- Mulling Over Menu Ideas
- Choose simple breakfast options
- Pack lunches for work and school
- Figure out quick dinner ideas
- Prepare easy snacks
- Use menu charts
- Performing Food Prep
- Wash and chop vegetables while unpacking groceries
- Prep for future meals while cooking dinner
- Cook batches of grains or lentils
- Whip up a big salad
- Make staples that can easily be repurposed
- Double the recipe you're making
- Air fry or bake several potatoes
- Roast seasonal vegetables
- Stock the freezer with prepared meals
- Keeping the Costs Down on Vegan Meals
- Use bulk bins
- Shop in season
- Choose stores wisely
- Eat your food
- Chapter 9. Anything You Can Make, I Can Make Vegan
- Recognizing Why Vegans Eat Foods That Taste Like Meat
- Giving meaty names to vegan dishes
- Considering the shapes of vegan food
- Pinpointing your cravings
- Acknowledging the power of umami
- Checking Out Vegan Meat Alternatives
- Make tofu the "meat" of the meal
- Try protein-packed tempeh
- Discover seitan and store-bought vegan meats
- Amp up your recipes with beans
- Get the scoop on jackfruit
- Impart smoky flavor with liquid smoke
- Cracking the Code on Egg Substitutes
- Adding eggy flavor with kala namak
- Replacing eggs with tofu
- Gathering vegan eggs
- Binding without eggs
- Slathering on vegan mayonnaise
- Selecting a Plant-Based Milk
- Experiment with homemade nut milks
- Opt for store-bought vegan milk
- Making the World a "Butter" Place
- Feeling "Grate-fur for Vegan Cheeses
- Get cheesy with nutritional yeast
- Add umami with miso paste
- Indulge with homemade vegan cheeses
- Choose store-bought vegan cheese
- Getting Sweet on Vegan Honey
- Chapter 10. Enjoying Holidays and Get-Togethers
- Savoring Sweets (and More) with Your Valentine
- Make them melt with chocolates
- Share a romantic dinner
- Celebrating a Hoppy Easter
- Dyeing eggs
- Serving a bountiful Easter brunch
- Creating a celebration-worthy Easter dinner
- Eat, Drink, and Be Married
- Getting a vegan meal
- Planning a vegan wedding
- Letting them eat cake
- Being the Life of the Dinner Party
- Serving meals everyone can agree on
- Accepting a dinner invitation
- Firing Up the Grill
- Enjoy a cookout with plant-based foods
- Pack up the basket: Potluck and picnic fare
- Having a Spooktacular Halloween
- Accidentally vegan candy
- Intentionally vegan treats
- Trick-or-treating for vegan kids
- Surviving Your First Vegan Thanksgiving
- Bring a main dish
- Make a meal of side dishes
- Sweet endings: Don't forget dessert
- Share the load
- Preparing a Magical Christmas from Head to Mistletoe
- Soups that "sleigh"
- Vegan eggnog: All ifs cracked up to be
- How to handle non-vegan gifts
- Set your loved ones up for success
- Part 4. Tasting is Believing: Vegan Recipes
- Chapter 11. Breakfasts
- Chapter 12. Main Courses
- Repurposing Leftovers
- Chapter 13. Kid- and Dorm-Friendly Dishes
- Getting Kids involved at Dinnertime
- Preparing College-Friendly Cuisine
- Chapter 14. Side Dishes, Dressings, and Toppings
- Taking Your Salads to the Next Level
- Chapter 15. Desserts
- Part 5. Vegan in the Outside World
- Chapter 16. The Ethics Behind Veganism
- Considering Our Two- and Four-Legged Friends
- Cows
- Pigs
- Chickens
- Turkeys
- Contemplating Sea Creatures
- Looking Out for Bees
- Using Animals for Entertainment
- Addressing Environmental Concerns
- Chapter 17. Embracing the Whole Vegan Lifestyle: Beyond Food
- Deciphering Product Labels
- Avoiding Animal Products
- Leather or suede
- Leather alternatives
- Wool or cashmere
- Wool alternatives
- Fur
- Fur alternatives
- Silk
- Silk alternatives
- Pearls
- Pearl alternatives
- Down or feathers
- Down or feather alternatives
- Bone china
- Bone china alternatives
- Figuring Out What to Do with Your Non-vegan Clothing
- Finding Animal-Free Fashion
- Choosing Cruelty-Free Cosmetics and Body Products
- Chapter 18. Dining Out
- Finding Vegan and Vegan-Friendly Restaurants
- Ordering a Vegan Meal at a Non-vegan Restaurant
- Table for two, please
- Online ordering and apps
- Choosing Where to Eat and What to Request
- Vegan-friendly cuisines
- Vegan options at chain restaurants
- Vegan fast-food options
- Dealing with Cross-Contamination
- Chapter 19. Vegan on the Road and in the Air
- Doing Your Research
- Choosing Road-Trip Food
- Breakfast
- Lunch or dinner
- Snacks
- Gas station snack options
- Vegan-friendly pit stops
- Keeping Yourself Well-Fed during Your Hotel Stay
- Stocking the hotel fridge
- Preparing meals in the room
- Having a bed picnic
- Making the most of continental breakfasts and hotel buffets
- Enjoying hotel room service and restaurants
- Requesting Meals at Bed-and-Breakfasts
- Eating Well While Staying at Vacation Rentals
- Navigating Meals in Airports
- Carrying on your own food
- Finding airport food options
- Ordering a vegan meal for your flight
- "Seasing" the Day: Vegan Dining on Cruises
- Chowing Down on Camping Trips
- Packing prepared foods
- Cooking at the campsite
- Chapter 20. Navigating Tricky Social Situations
- Following Party Etiquette as a Vegan Guest
- Eat before you go
- Ask about the menu
- Make a vegan version of the menu
- Remember what's important
- Attending Gatherings at Meat-Heavy Restaurants
- Arranging Vegan Meals at Conferences
- Understanding That Some People Have a Bias Against Vegan Food
- Responding to Jokes about Vegans
- Handling Awkward Conversations
- Dealing with Bullies Online and in Real Life
- Part 6. Veganism in all Walks of Life
- Chapter 21. Healthy Vegan Pregnancy and Postpartum Period
- Focusing on Nutrition and Preparation
- Consider prenatal vitamins
- Involve healthcare professionals
- Knowing What to Include in a Well-Planned Diet
- Protein
- Vitamin B12
- Omega-3 fatty acids
- Calcium
- Vitamin D
- Iron
- Folate and folic acid
- Zinc
- Iodine
- Choline
- Making Meal Prep Easy
- Managing "Morning" Sickness
- Caring for Yourself Postpartum
- Choose certain vegan foods for strength
- Meet calorie and other nutrient requirements
- Chapter 22. Bouncing Baby Vegans
- Nourishing Your Newborn
- Breastfeeding: So perfectly vegan!
- Formula feeding
- Starting Older Babies on Solid Foods
- Slow and steady wins the race
- Deciding what and how to feed your growing baby
- Watching Them Grow: Food for Toddlers
- Choosing nutrient-dense foods over fiber
- Outsmarting finicky eaters
- Satisfying your little snacker
- Chapter 23. Vegan Diets for Kids and Teens
- Defining the Four Vegan Food Groups
- Examining Nutritional Requirements for Children
- Calcium
- Iron
- Protein
- Essential vitamins
- Making Fruits and Veggies More Enticing
- Keeping a Well-Stocked Fridge and Pantry
- Turning Meal Planning into a Family Affair
- Cooking with your kids
- Serving kid-friendly vegan meals
- Offering healthy snacks
- Modeling good eating habits
- Knowing Your Children Won't Go Hungry When They're Away from Home
- Navigating the school cafeteria
- Preparing for away games or field trips
- Sending treats for school parties
- Chapter 24. Exploring Veganism as a Young Adult
- Living the Vegan Life on Campus
- Eating vegan in the dining halls
- Filling your grocery cart with vegan foods
- Grabbing a Bite Off Campus
- Finding a Community of Like-Minded Individuals
- Telling the Folks Back Home about Your New Lifestyle
- Chapter 25. The Vegan Athlete
- Boosting Strength and Stamina with Macronutrients
- Increasing protein consumption for performance
- Fueling your muscles with fat
- Loading up on carbs for endurance and brain power
- Identifying Sources of iron, Calcium, and Other Minerals
- Finding vegan iron sources
- Protecting your bones with calcium
- Meeting your other mineral markers
- Planning Your Diet before an Athletic Event
- Chapter 26. Vegan after 40
- Examining Nutritional Needs after 40
- Strengthening your bones
- Getting your vitamin B12
- Consuming enough protein
- Eating the right fats
- Keeping your iron in check
- Improving Cardiovascular Health
- Managing Menopause
- Easing Digestion
- Planning for Success with Easy Food Choices
- Part 7. The Part of Tens
- Chapter 27. Ten Easy Vegan Meals Anyone Can Make
- Cooking Pasta with Ease
- Enjoying a Variety of Tacos
- Preparing Crowd-Pleasing Pizza
- Cleaning out the Fridge with Soup
- Throwing Simple Sandwiches Together
- Spicing Things Up with Chili
- Making Colorful Stir-Fries
- Creating Mouthwatering Wraps
- Fixing Meal-Worthy Salads
- Feasting on Vibrant Rice Bowls
- Chapter 28. Ten Ways to Create a Satisfying Vegan Lifestyle
- Attending a Veg Fest
- Making New Vegan Friends - at a Meetup or Online
- Visiting or Supporting a Sanctuary
- Watching a Vegan Documentary
- Asking Your Library to Carry Vegan Books
- Requesting More Vegan Options at Local Restaurants and Grocery Stores
- Taking a Vegan Cooking Class
- Trying a New Vegan Recipe or Food Every Week
- Seeking Vegan Options When You Travel
- Taking Care of Yourself
- Index