The Complete Idiot's Guide to Vegan Living

by Sammartano, Ray; Bennett, Beverly Lynn

• ISBN13: 9781592574179
• ISBN10: 1592574173
• Edition: 1st
• Format: Paperback
• Copyright: 2005-12-06
• Publisher: DK Publishing, Inc.

Summary

The definitive book on becoming a vegan—with recipes included.Becoming a vegan isn’t just about giving up animal products. It’s about making a lifestyle change. In The Complete Idiot’s Guide to Vegan Living, authors Beverly Lynn Bennett (known as the Vegan Chef) and Ray Sammartano provide a complete guide to living vegan- style, focusing on compassion for all, good health, and great eating. Inside, readers will find 50 sensational recipes, tips for everyday vegan living, the lowdown on vegan myths, and much more. -One of the few titles that combines information on the vegan lifestyle with recipes -Being a vegan isn’t only about what you eat; this book also discusses clothing, cosmetics, etc. -Author is a renowned vegan chef

Author Biography

Beverly Lynn Bennett has been working in restaurants for over 20 years, and as a chef in vegan restaurants since the early 1990s. She presently cooks at Sundance Natural Foods in Eugene, Oregon. She-'s also a monthly columnist for VegNews, and she-'s appeared at food festivals and on local PBS affiliates, preparing her own recipes. She is the author of Eat Your Veggies! Recipes from the Kitchen of the Vegan Chef. Ray Sammartano is Bennett-'s husband, as well as her co-author.

Table of Contents

Part 1: Compassion for All	1	(42)
Why Be Vegan?	3	(10)
Compassion: Emotion in Motion	3	(2)
Putting Forth Positive Energy	4	(1)
Searching Your Soul	5	(1)
Is Vegan Living for You?	5	(1)
Decisions, Decisions	6	(3)
Lifestyle Choices and Quandaries	6	(1)
Spiritual Connection	7	(1)
Do's and Don'ts of Veganism	7	(1)
Cruelty-Free Living	8	(1)
Vegans: Square Pegs in Round Holes?	9	(4)
We Come in All Shapes and Sizes	9	(1)
Same Thoughts, Different Places	9	(1)
Finding the Perfect Fit	10	(3)
Vegan 101	13	(10)
Veg-Heads	13	(2)
The Vegetarians	14	(1)
The Vegans	14	(1)
So Close, and Yet So Far	15	(1)
Veg-Heads Through the Ages	15	(2)
The British Invasion: The Vegetarian Society	17	(1)
The Vegan Society Emerges	18	(1)
Donald Watson: Vegan Revolutionary	18	(1)
The Aims of the Vegan Society	18	(1)
The Grassroots Spreading of Veganism	19	(4)
Coming to America	19	(1)
Oh, Canada!	20	(3)
Key to Good Health	23	(14)
Meat Mayhem	23	(4)
Food-Borne Illness Concerns	24	(1)
What Is Mad Cow Disease?	24	(1)
The Connection Between Diet and Disease	25	(2)
Veg-Head Vitality	27	(2)
Plant Life Benefits	28	(1)
Longer and Healthier Lives	29	(1)
An Ounce of Prevention: Preventive Medicine	29	(3)
Reversing Heart Disease with Dr. Ornish	30	(1)
Lifestyle Changes with Dr. McDougall	30	(1)
The Healthy-Hearted Dr. Pinckney	30	(1)
The Physicians Committee for Responsible Medicine and Dr. Barnard	31	(1)
The China Project and Dr. T. Colin Campbell	32	(1)
Lactose and Lactose Intolerance	33	(1)
Protecting Your Heart from Disease	34	(3)
Starting Your Vegan Transition	37	(6)
Taking Small Steps	38	(1)
Getting Your Diet in Order	38	(2)
Detoxing Your System	38	(1)
Eating Lots of Raw Goodness	39	(1)
Transitioning Out Certain Foods	40	(1)
Getting Your House in Order	40	(2)
Sorting Your Pantry	40	(1)
Cleaning Out Your Closet	41	(1)
Cleaning Out Your Cabinets	41	(1)
Staying the Course	42	(1)
Part 2: Clearing Up the Misconceptions	43	(48)
But You Need Meat for Protein	45	(16)
Protein: The Plants Have It!	46	(3)
Boneless Benefits	46	(1)
Moving Through the Works	47	(1)
Down with Fat, Up with Fiber	47	(1)
On the Outs	48	(1)
Diamonds in the Rough	49	(3)
Know Beans About It	50	(1)
A Grain of Truth	50	(1)
Lean, Mean, and Green	51	(1)
Soy---Oh Boy!	52	(4)
Tofu to Ya!	53	(1)
Tempeh: Not Just a Place in Arizona	54	(1)
TVP (No, Not a Paper Product)	55	(1)
Soy Many Choices	55	(1)
No Bones About It: Other Natural Vegan Treats	56	(5)
Versatile Seitan	56	(1)
Fungus Among Us	57	(1)
Just Nuts About It	58	(3)
But You Need Dairy for Calcium	61	(14)
What the Other Animals Do	62	(1)
Not Past the Age of Two	62	(1)
Not Your Mama's Milk	62	(1)
Calcium Concerns	63	(4)
Sources and Absorbability	64	(1)
Comparing Food Sources	65	(1)
Plant-Based Powerhouses	66	(1)
The Disadvantages of Cow's Milk	67	(1)
Allergen Alert	67	(1)
Kick Your Cold	68	(1)
Finding Plant-Based Milk Substitutes	68	(2)
Soy Milk	68	(1)
Rice Milk	69	(1)
Other Milk Substitutes	69	(1)
Cheese: Melting Through the Layers	70	(2)
Cholesterol and Sodium Levels	70	(1)
More Fat Than Protein	71	(1)
The Pains of Lactose Intolerance	71	(1)
Substitutes in Your Grocer's Dairy Case	72	(1)
Cheesy Nutritional Yeast	73	(2)
But Carbohydrates Make You Fat	75	(8)
The Highs and Lows of Carbs	76	(1)
Carbs: Complex, Simple, and Refined	77	(1)
Carbs and Our Society	78	(1)
Diet Craze, or Just Crazy?	78	(2)
Tipping the Scales in Your Favor	80	(1)
Refining Our Way of Life	80	(3)
Vegans: You're All Weak and Sickly	83	(8)
Veganism: It Does a Body Good	84	(2)
Worth the Weight?	84	(1)
The Skinny	85	(1)
The Buff	86	(1)
Vegans Fit and Famous	86	(1)
Finding Balance	87	(4)
Fantastic Fruits and Veggies	87	(1)
Amazing Grains	88	(3)
Part 3: A Vegan Survival Guide	91	(54)
Nourishing Yourself	93	(14)
The Formation of Food Guidelines	94	(1)
The New Four Food Groups	95	(1)
Building a Pyramid	95	(2)
The Shape of the Pyramid	96	(1)
What's a Serving, Anyway?	97	(1)
The Standard American Diet: SAD	97	(2)
A Look at Other Cultural Diets	99	(1)
Vegetarians and the Pyramid	100	(1)
The Vegan Food Pyramid	101	(1)
Vegan Nutritional Needs: The Basics	102	(5)
A Well-Balanced Vegan Diet	103	(1)
Zeroing In on the Right Foods	103	(4)
Seeking Supplementation	107	(12)
Mining for Nutrients	107	(3)
Good Health Doesn't Come from a Bottle	109	(1)
Foods: Your First and Best Sources	109	(1)
Key Nutrients to Watch	110	(2)
Ironing Out Your Iron	111	(1)
Getting Zinc in Sync (Selenium, Too)	112	(1)
Is B12 an Issue?	112	(3)
B12 Origins	113	(1)
Plant-Based Food Sources	113	(1)
Supplemental Sources of B12	114	(1)
Do You Need to Take Supplements?	115	(1)
Finding Vegan-Friendly Supplements	116	(3)
Raw Foodists: Raw and Uncut	119	(12)
The Cooking Crock	120	(1)
The Cold, Raw Facts	120	(1)
``Alive'' Brings Life	121	(1)
Preserving ``Live'' Enzymes	122	(1)
A Few Things to Chew On	123	(5)
The Joys of Juicing	124	(2)
Sprouting a New You	126	(1)
Drying and Dehydrating	127	(1)
Uncooked Cuisine Takes Off	128	(3)
Oh Baby! and Bringing Up Baby	131	(14)
Handling a Vegan Pregnancy	132	(4)
Mother-to-Be Nutritional Needs	133	(2)
Dietary Suggestions for Vegan Mothers	135	(1)
Bouncing Vegan Babies	136	(3)
The Logical Dr. Spock	136	(1)
Breast-Feeding Benefits	137	(1)
Covering Your Baby's Nutritional Needs	138	(1)
Raising Vegan Children	139	(3)
Are Vegan Diets Adequate?	140	(1)
Dietary Suggestions for Youngsters	140	(2)
Vaccinations: The Issues	142	(3)
Part 4: Veggin' It: Tips for Maintaining a Vegan Lifestyle	145	(54)
Handling Family and Friends	147	(10)
Questions and Answers	148	(2)
Being a Vegan Ambassador	148	(1)
Avoiding the Shock Treatment	149	(1)
Alleviating Their Concerns	149	(1)
Knowledge Is Power	150	(2)
Checkin' Out the Library	151	(1)
Surfin' the Web	151	(1)
Exemplify Sound Nutrition, Not Malnutrition	152	(2)
Eat Your Fruits and Veggies	152	(1)
The Protein Issue: Resolved	153	(1)
Fit by Example	153	(1)
Relationships Put to the Test	154	(1)
Expect Some Opposition	154	(1)
Needing a Little Extra Support	155	(1)
Finding Common Ground	155	(2)
Dining, Vegan Style	157	(16)
Communal Time, Not Battle Time	158	(1)
``Can't You Just Pick It Off?''	158	(1)
Sharing the Space	159	(2)
Taking Control of Your Meal Preparation	159	(1)
Strutting Your Vegan Stuff	160	(1)
Friends, Family, and Food	161	(3)
Handling Invitations	161	(1)
Parties and Potlucks	162	(1)
Hosting Your Own Gathering	163	(1)
Holiday Gathering Advice	164	(1)
The Meat in Front of You	164	(1)
A Few Holiday Dining Tips	164	(1)
``May I Take Your Order?''	165	(3)
Your Server: Friend and Ally	166	(1)
``Service'' Is Their Middle Name	166	(1)
On the Lookout for Hidden Ingredients	167	(1)
Dining Expectations	168	(5)
Fine Dining	168	(1)
The Average American Sit-Down Place	168	(1)
The Global Diner	169	(1)
Feasting on Fast Foods	170	(3)
Supporting Your Ideals	173	(10)
Putting Your Money Where Your Heart Is	173	(3)
Where to Shop	174	(1)
How to Shop	175	(1)
Organics: The Natural Way	176	(2)
Appearance Isn't Everything	177	(1)
Absorbing It All	177	(1)
Shopping at Natural Foods Stores	178	(5)
The Whys and Hows	178	(1)
Veggie Wonderland	179	(1)
Buying in Bulk	180	(3)
Buying Your Vegan Eats	183	(16)
Whole Grain, You're Not Refined	184	(1)
Deciphering Food Labels	185	(1)
Helping Hands: Convenience Items	186	(3)
Boxes and Mixes	188	(1)
Shortcuts	188	(1)
Prepared Deli and ``Grab-and-Go'' Items	189	(1)
Packaged Refrigerated and Frozen Items	190	(1)
Snacking Wisely	191	(2)
Snacks to Avoid	192	(1)
Good Snacking Ideas	192	(1)
Satisfying Your Vegan Sweet Tooth	193	(6)
Vegan Chocolate	194	(1)
Vegan Candy	195	(4)
Part 5: Substitution Is the Mother of Invention	199	(34)
Using Protein Alternatives	201	(10)
Cooking with Beans, Grains, and Greens	201	(4)
Cooking a Crock o' Beans	202	(2)
Deeply Ingrained in Grains	204	(1)
Greenery Gastronomy	204	(1)
Demystifying Soy Products	205	(3)
Gettin' Saucy: Soy Sauce	205	(1)
The Incredible Tofu	206	(1)
Tempting with Tempeh	207	(1)
Playing Tricks with TVP	208	(1)
Mimicking with Mock Meats	208	(1)
Seitan in Your Supper	209	(2)
Doing Without Dairy and Cheese	211	(8)
Butter, Margarine, and Oils	212	(2)
What's Hydrogenated Mean?	213	(1)
The Functions of Fats	213	(1)
Using Nondairy Milk Substitutes	214	(1)
Measure for Measure	214	(1)
Using What, Where?	215	(1)
Prepackaged Vegan Cheeses	215	(1)
Making Your Own Cheese Alternatives	216	(3)
Getting Saucy	217	(1)
Firming Things Up	217	(2)
Vegan Baking Substitutions	219	(14)
Being Butter-Free	220	(1)
Leaving Out the Milk and Cream	221	(1)
Doin' the Dozens Without Eggs	221	(2)
Gellin' Without Gelatin	223	(3)
Flax Seeds: Fiber and Form	223	(1)
Agar-Agar (Not an `80s Band)	224	(1)
Stiffening with Starch	224	(1)
Acceptin' Pectin	225	(1)
The Endless Uses of Tofu	226	(1)
Being Fruitful with Fruit	227	(1)
Sweeteners to Use and Avoid	228	(2)
Cane Sugar and Beyond	228	(1)
Syrupy Sweetness	229	(1)
Honey, You're Not So Sweet	230	(1)
Flour Power	230	(1)
Experimenting and Accepting	231	(2)
Part 6: Vegan Food for the Soul	233	(62)
Breakfast Ideas	235	(14)
Tropical Teaser Smoothie	237	(1)
Soy Buttermilk Biscuits	238	(1)
Vegan Cornbread	239	(1)
Almond Spice French Toast	240	(1)
Mixed Melon, Berry, and Pineapple Salad with Mint	241	(1)
Breakfast Fruit Parfaits	242	(1)
Breakfast Potato and Pepper Home Fries	243	(1)
Sammy's Spicy Tempeh Sausages	244	(1)
Tempeh Sausage and Golden Bean Gravy on Biscuits	245	(1)
Tofu Scramble, Western Style	246	(1)
Vegan Cheezy Sauce	247	(1)
Vegan Eggs Benedict	248	(1)
Lunch and Lighter Fare	249	(14)
Garden Patch Gazpacho	251	(1)
Quick-and-Easy Veggie and Bean Chili	252	(1)
Radical Rootin' Tootin' Root Salad	253	(1)
One Heck of a Chef's Salad	254	(1)
Vegan Soy-licious Mayonnaise	255	(1)
Truly Eggless Egg Salad	256	(1)
Lemon-Garlic Hummus	257	(1)
Cornucopia Veggie Wraps	258	(1)
Ray's Special Submarine Sandwiches	259	(1)
Real Roman Bean Burgers	260	(1)
Portobello Mushroom Burgers with Sun-Dried Tomato Aioli	261	(1)
Italian Tempeh ``Meatball'' Sandwiches	262	(1)
Main and Side Dishes	263	(16)
Rustic Roasted Vegetables	265	(1)
Glorious Grilled Garden Vegetables	266	(1)
Mouthwatering Mashed Potatoes	267	(1)
Groovy Onion Gravy	268	(1)
Bangkok Coconut Rice and Black Beans	269	(1)
Mean Greens and Beans	270	(1)
Confetti Corn Cakes	271	(1)
Baked Seitan Roast	272	(1)
Ginger-Teriyaki Tofu	273	(1)
Baked Breaded Tofu Cutlets	274	(2)
Crunchy Sesame Vegetables over Soba Noodles	276	(1)
Creamy Lemon-Herb Farfalle	277	(1)
Curried Vegetable and Chickpea Stew with Lemon Couscous	278	(1)
Baked Goods and Desserts	279	(16)
Flavorful Fruit Snacks	281	(1)
Raw Mixed Berry and Mango Pie	282	(1)
Health Nut Hermits	283	(1)
Orange Chocolate Chunk and Cashew Cookies	284	(1)
Almond-Chocolate Chip Blondies	285	(1)
Chewy Walnut Brownies	286	(1)
Whole-Wheat Pastry Dough	287	(1)
``Basketful of Berries'' Hand Pies	288	(1)
Creamy Tofu Topping or Mousse	289	(1)
Vegan New York-Style Tofu Cheesecake	290	(1)
Lemon-Vanilla Cake with Creamy Vegan Butter-Cream Frosting	291	(1)
Polynesian Pineapple-Coconut Cake with Tofu Frosting	292	(2)
Mexican Chocolate Almond Cake	294	(1)
Part 7: Vegan Lifestyle Choices	295	(46)
Body Care and Personal Items	297	(12)
Animal Testing Issues	298	(1)
Natural vs. Synthetic Ingredients	299	(1)
Don't Mess Up Your Makeup	300	(1)
Personal Care Items	301	(5)
Taking Care of Your Smile	302	(1)
Handling Hair Care	303	(2)
Soap . . . It's Time to Come Clean	305	(1)
Saving Your Skin	306	(1)
Vegan-Friendly Sources	306	(1)
Brushes and Sponges	307	(2)
Dressing to Impress	309	(10)
``I Wouldn't Be Caught Dead in That!''	310	(3)
Leather and Suede	310	(1)
Wooly Business	311	(1)
Animal Accents	312	(1)
Vegan Clothing Options	313	(2)
Veganizing Your Wardrobe	313	(1)
Pleathering Yourself	314	(1)
Friend or Faux?	315	(1)
Shoes and Accessories	315	(1)
Compassion in Fashion	316	(3)
Other Things to Consider	319	(22)
Vegan Dogs and Cats?	320	(1)
Capturing the Moment	321	(1)
Flickering Light	322	(2)
Mind Your Beeswax	323	(1)
Soy Candles and Others	323	(1)
Other Household Items	324	(1)
Cleaning Products	325	(1)
Travel Tips	326	(3)
Planning Ahead	326	(1)
Packing Your Own Food	327	(2)
Appendixes
A. Glossary	329	(4)
B. Resources	333	(8)
Index	341