mean greens - American Vegan Society

Transcription

Ahimsa Lights the Way
Second Series Volume 13 Number 3
FALL 2013
MEAN GREENS
The University of North
Texas (UNT) is the first major
U.S. university to implement an
all-vegan dining hall. Executive
Director of UNT Dining
Services, Bill McNeace
declares, “The decision to
create a vegan cafeteria is one
of the best decisions I’ve made
in over 25 years of working in
higher education food service.”
While many universities have
“Meatless Monday” or a
vegetarian bar, UNT is leading
the nation to make vegan
options the norm on university
campuses.
(Story on page 13)
● Midwest Prairies ● Carnivore Learns Vegan ● Book Reviews
● Myanmar Cuisine ● Indian Cuisine ● Meaty Words ● Hunters
● Protein ● Kids’ Recipes ● Bestselling Books ● Art ● I Became Vegan
Our Bestsellers are
Quick & Easy
The
4
INGREDIENT
VEGAN: Easy, Quick,
and Delicious—Maribeth
Abrams
with
Anne
Dinshah. Enjoy simple
ideas when limited on
time, space, or skills.
Perfect healthy rebuttal
to typical fast foods.
2010, 159pp 8x9¼”
$14.95.
For Animal Lovers
HEALTHY
HEARTY
HELPINGS
—Anne
Dinshah. For vegan
survival at college,
athletes, hearty eaters, and people who
don't like to cook
but love to eat.
1999, 128pp 6x9"
Otabi n d
li e-fl at
$8.95.
The LUCKY ONES:
My Passionate Fight
for Farm Animals —
Jenny Brown with
Gretchen Primack. A
memoir with a mission to bring a voice
to
the
voiceless
creatures. 16pp fullcolor photos. 2012,
303pp 6¼x9¼” hard
$26.00.
PEACEABLE KINGDOM:
The Journey Home —
Tribe
of
Heart.
Documentary
shows
horrors
of
farmed
animal abuse and a
humanizing portrayal
of
people
formerly
involved in industries
that contribute to it. A
few brief graphic clips.
DVD, 2010, 78 mins,
$25.00.
Healthy Eating
2
BY
ANY
GREENS
NECESSARY: A Revolutionary Guide for
Black Women Who
Want to Eat Great,
Get Healthy, Lose
Weight,
and
Look
Phat —Tracye Lynn
McQuirter, MPH. Discussion of nutrition,
weight loss, politics
of food, animal cruelty, and transitioning to vegan diet with
attention to AfricanAmerican health concerns. 2010,
238pp
American
Vegan
13—3,
5½x8½” $14.95.
FORKS
OVER
KNIVES™: The PlantBased
Way
to
Health—Gene Stone,
Ed. Companion to the
documentary
with
insights from doctors
and others behind
the film. 125 recipes.
2011,
222pp
6¼x8½”
$13.95.
FORKS
OVER
KNIVES™ The Cookbook: Over 300 Recipes for Plant-Based
Eating All Through
the
Year
—Del
Sroufe.
2012, 334pp
FALL
2013
7½x10” $18.95
GLUTEN-FREE VEGAN
COOKING: To Your
Fabulous Health! The
Best of Two Culinary
Worlds
—Julieanna
Hever, MS, RD, CPT
and Beverly Lynn
Bennett. Easy recipes
and advice to create
scrumptious
meals,
including
satisfying
desserts. Sections on
nutrition,
substitutions, and prepping
your kitchen. 52 fullcolor photos. 2011,
352pp
7¼x9”
$18.95.
T h e
V E G A N
KITCHEN
—Freya
Dinshah.
Timeless
classic with recipes
before vegan processed foods were
readily
available.
Also a treasure trove
of basic explanations about vegan
ethics. 300+ recipes;
4
weeks'
menus—simple
to
gourmet; 13th ed.,
2d prtg. 1997/2004,
96pp
8½x11"
Otabind
lie-fl at
$9.95.
Great Gifts for Everyone!
For The Kids
Sample recipes page 6;
t-shirts
p34;
ebook
amazon.com, bn.com;
and
kids’
fundraiser
americanvegan.org
APPLES, BEAN DIP,
& CARROT CAKE:
Kids! Teach Yourself
to Cook —Anne and
Freya Dinshah. Make
healthy snacks and
meals; safely use
knives, stove, oven,
and blender; learn
easy
cleanup
techniques; and earn
certificates
of
accomplishment. Full
color
photos
throughout.
2012,
160pp
8½x11”
$24.95.
FREE SHIPPING
Media Mail within the U.S.
AVS Members get
VEGAN IS LOVE: Having Heart and Taking
Action —Ruby Roth.
Colorfully shows the
impacts
locally and
globally
of
daily
choices. What kids can
do!
2012,
40pp
11¼x9¼” $16.95.
20% Discount
30% Discount
Orders of 10 or More!
50% Discount
10 or more mixed titles
published by AVS
(designated by green boxes).
For New Vegans and Vegan-Curious
ARTISAN
VEGAN
CHEESE: From Everyday to Gourmet —
Miyoko Schinner. For
those who still eat or
dream of cheese, the
perfect vegan substitutes—mimicry at its
best.
Scintillating
sauces
and
deepflavored blocks will fill
the void. Some are
quick to make, others
require patience to
achieve results. Learn
the
techniques
to
wow your next dinner
party. Better than
packaged
products.
8pp full-color photos.
2012, 159pp 8x9”
$19.95.
THE
COMPLETE
GUIDE TO VEGAN
FOOD
SUBSTITUTIONS: Veganize
It!
Foolproof
Methods
for
Transforming
Any
Dish into a Delicious
New Vegan Favorite
—Celine Steen and
Joni Marie Newman.
Over 200 recipes
using substitutions,
with
step-by-step
instructions
to
replace everything:
butter,
bacon,
gelatin, gouda, and
more. Alternatives
to
gluten, sugar,
and fat. 40pp fullcolor photos, 2011,
272pp
5½x8”
$18.99.
DATING VEGANS:
Recipes
for
Relationships
—
Anne Dinshah. For
everyone
in
a
relationship veganwith-a-nonvegan or
anyone who has a
vegan friend. Real
peopl e
provi de
useful insights and
suggestive recipes.
Sections
on
philosophy and how
to get from the first
date
to
forever.
2012, 178pp 6x9”
$12.95.
E-book
available
from
Amazon.com
or
BN.com $5.95.
MAIN
STREET
VEGAN: Everything
You Need to Know
to Eat Healthfully
and Live Compassionately
in
the
Real
World
—
Victoria Moran with
Adair Moran. Written not just for the
health
conscious,
but for people from
all walks of life.
Starts
from
a
weight-loss
and
health perspective
and goes on to talk
about the plight of
animals used for
food and products.
2012,
400
pp
5¼x8¼” $16.95.
VIRGIN VEGAN: The
Meatless Guide to
Pleasing Your Palate
—Linda Long. Clear,
comprehensive and
practical
advice.
Simple and inviting
recipes. Great for
new vegans. Give to
your
friends,
neighbors, coworkers, relatives. Most
ingredients easy to
find. Bonus interviews
of notable
vegans, chefs, and
experts found at
virginvegan.com.
Full-color
photos,
2013, 160pp 5¾x
8¾” hard $19.99.
American Vegan 13—3, FALL 2013
3
AHIMSA
THE COMPASSIONATE WAY
AHIMSA is a Sanskrit term meaning
non-killing, non-injuring, non-harming.
AVS defines it in daily life as
Dynamic Harmlessness, spelled out at right.
AMERICAN VEGAN SOCIETY (AVS) is a
nonprofit, non-sectarian, non-political, tax-exempt
educational membership organization teaching a
compassionate way of living by Reverence for Life
and Ahimsa.
Vegans—pronounced VEE-guns—eat solely from the
plant kingdom: vegetables, fruits, legumes, grains, nuts
and seeds, and enjoy abundant good food.
Vegans express nonviolence towards animals and the
Earth. AVS promotes good health practices and
harmonious living to create a better world for all.
Vegans exclude flesh, fish, fowl, dairy products, eggs,
honey, as well as all other items of animal origin. They
exclude, and find alternatives to, animal products such
as leather, wool, fur, silk, and the less obvious animal
oils, secretions, etc., in many common commodities.
AN EDUCATIONAL CONVENTION is held each
year, at Malaga or elsewhere.
INDIVIDUAL MEDICAL ADVICE is not given.
AVS educates on ethical, ecological, aesthetic, healthful, and economic aspects of vegan living in general.
KNOWLEDGE AND OPINIONS in articles (or
books, tapes, etc., listed or reviewed in American
Vegan) represent the views of the individual authors,
not necessarily those of AVS or American Vegan.
CONFIDENTIALITY: AVS' membership list is never
rented or given out for commercial use or solicitations.
ADVERTISING: Notices are for informational value.
We accept limited paid advertising of an educational
nature.
ARTICLES or items may be submitted for possible
publication.
AMERICAN VEGAN SOCIETY
Since 1960
Founder: H. Jay Dinshah
AVS Council Members & Officers
* Freya Dinshah, Malaga NJ
–President/Treasurer/Editor
*Anne Dinshah, Fredonia NY
–Vice President/Assistant Editor
*Rosemary O’Brien, Woodbridge NJ
–2nd Vice President/Secretary
*Andy Mars, Los Angeles CA
*One Council Position Open (see p 19)
*Council
Roshan Dinshah, Vice-President Emeritus
4
ABSTINENCE from Animal Products
HARMLESSNESS with Reverence for Life
INTEGRITY of Thought, Word, and Deed
MASTERY over Oneself
SERVICE to Humanity, Nature, and Creation
ADVANCEMENT of Understanding and Truth
American Vegan
Volume 13, Number 3— Fall 2013
ISSN: 1536-3767 ©2013
Contents
Mean Greens .......................................................1, 13
Bestselling Books .....................................................2
Editorial ................................................................... 5
Recipes from Apples, Bean Dip, and Carrot Cake ...6
Book Review: The Pillars of Health.........................9
I Became Vegan ......................................................10
Vegan Art..........................................................11, 36
Say It Again! ...........................................................12
Prairies, Corn, Wheat, and Soybeans ......................14
Book Review: This is Hope ....................................15
Marathon Runner ....................................................15
Dating Vegans: Carnivore Finds More ...................16
Book Review: Vegan For Her ................................18
Carême’s Gourmet Vegan Dinners .........................18
Why I Love Vegans ................................................19
Eating Vegan Abroad: Myanmar Cuisine ...............20
Holiday Cookbooks ................................................21
Where Do You Get Your Protein? ..........................22
Day’s Worth of Protein & Other Vital Nutrients ....24
Veganification.........................................................25
The Clint Chronicles ...............................................27
New Books..............................................................28
PCRM Announcement ............................................29
Record-setting Hikers .............................................29
Fall 2013 Events .....................................................29
Powerful Vegan Messages coming soon ................30
For Butter or Worse ................................................31
The Golden Rule and Reverence for Life ...............31
Book Review: Whole ..............................................32
AVS Membership/Subscription ..............................33
AVS Internships Available .....................................34
AVS Garden Party 2014 .........................................35
Front Cover Photo: Connor Bynum
Back Cover Watercolor: Tina Kolberg
Inside photos as credited or by AVS
Assistant Editor and Graphics: Carolyn Githens
Assistant Editor: Janelle Davidson
Technical Assistance: Scott Depew
Printed by GraphiColor Corporation, Vineland NJ
Latest Book & Video/DVD Catalog
is on our website, or you may order it from AVS!
www.americanvegan.org
Sign on to E-Alert
Webmaster: Curt Hamre
Website hosted by VegSource
Editorial:
This Is YOUR American Vegan Society
We are excited to announce that 2014 will
mark the 70th anniversary of The Vegan
Society (U.K. 1944 www.vegansociety.com)
and the origin of the word vegan, coined by
Donald Watson with other founders of the
original vegan society. That organization
inspired H. Jay Dinshah, to found the
American Vegan Society (AVS).
Vegan has come a long way and is now a part of
mainstream vocabulary Yet there are still billions of
animals who need our help!
AVS has been lighting the way since 1960,
providing vegan information on the whys and hows
of a beneficial lifestyle. Significantly, the society
(our magazine, website, and activities) helps meet
social needs of a wide-spread membership, many of
whom start out feeling very alone in their
convictions and search for a better way to live. As a
society we can work together for individual and
community well-being.
There are a number of opportunities at hand. We
need you to contribute to the growing movement to
turn the whole world vegan. The animals and the
planet are counting on our success. This is a great
time to get involved in vegan activities:
Organize World Vegan Day Festivals (big or
small local gatherings) November 1st or in the first
week of November; organize World Vegan Month
events in November.
Put on a showcase of vegan product samples,
vegan food, and vegan literature. Invite vegan
personalities.
Show a movie, have a speaker, arrange a potluck or
catered event.
It may take a year to organize the 70th
anniversary event, but for smaller events don’t wait
until November 2014. Do something now in 2013!
Get more involved with AVS:
Apply for a position as an assistant officer, or
consider seeking nomination as an AVS trustee.
Intern or volunteer with AVS.
Organize a fundraiser to support the most effective
way for positive change—by helping people live
vegan. Try a Vegan Bake Sale!
Volunteer at AVS HQ utilizing your talents in:
office jobs, event planning, book department, video
production, and/or at annual Garden Party.
Represent AVS at local VegFests or other events.
Submit an article to American Vegan.
Additional ideas:
Start a vegan book club. Use books from AVS.
Give cooking classes for adults.
Supervise an Apples, Bean Dip, & Carrot Cake:
Kids! Teach Yourself to Cook cooking class for kids.
Use Apples, Bean Dip, & Carrot Cake: Kids!
Teach Yourself to Cook for a youth fundraiser.
Request a vegan group dinner at a culinary arts
school and get a crowd of people to attend.
Mentor someone who wants to become vegan.
Encourage restaurants to offer vegan menu options.
Celebration ideas if you are short on time:
Throw a vegan birthday party for someone who is
not vegan.
Invite coworkers out to a vegan lunch— on you.
Invite a nonvegan to dinner at a vegan restaurant or
a favorite place to buy delicious vegan fare.
Give gift memberships in AVS.
Present someone a life membership in AVS.
Create vegan gift baskets (favorite household
products, books, homemade foods, and American
Vegan).
Tell us what you will be doing so we can announce
it in the magazine and/or webpage. After the event,
tell us: How did you organize it? How did it turn
out? Send photos too. Inspire others!
What are you doing to increase veganism?
Celebrate being vegan with us!
Remember to also support American Vegan
Society with your donations!
—Freya
NOTES:
When serving food in a public
area, comply with local health
department regulations.
Apply for outreach support
from www.vegfund.org
November 2 was the birthday
of AVS founder H. Jay
Dinshah.
5
Apples, Bean Dip, & Carrot Cake
By Anne and Freya Dinshah
Chefs pictured are Amanda Hullihen and Monica Parson.
Directions:
1. Preheat oven to 375°F.
2. Place cornstarch in large
mixing bowl. Add spices.
Add salt. Mix.
3. Add 1/4 cup of soymilk.
Mix until there are no lumps;
squish lumps with the back
of spoon against the bowl.
3
PUMPKIN PIE
Yield: one 8-inch pie
Equipment: liquid measuring
cup, measuring spoons set,
table knife, large mixing
bowl, fork, large spoon, can
opener, scraping spatula,
oven mitts
Ingredients:
1 1/2 Tablespoons cornstarch
1 Tablespoon pumpkin pie
spices
1/8 teaspoon salt, optional
(half fill 1/4 teaspoon)
3/4 cup vanilla soymilk
(1/4 cup + 1/2 cup)
1 15-ounce can pumpkin
1/2 cup maple syrup or agave
1 8-inch Whole Wheat Pie
Crust (in pan) See page 8.
6
4. Add remaining soymilk.
Add pumpkin, use scraping
spatula to get pumpkin out
of the end of the can. Add
maple syrup. Mix slowly so
it doesn’t splatter.
4
5. Pour or spoon pumpkin
filling into a prepared pie
crust. Spread top flat with
scraping (spreading) spatula.
5
6. Bake for 45 minutes. Cool.
Serving: Slice into 8 pieces
with a knife. Use a triangular
lifting spatula under each
slice to serve. Have plates
next to the pie so you can
serve each piece easily.
Note: Pumpkin pie spices are
usually sold together as a
mix of cinnamon, ginger,
nutmeg, and allspice.
Gluten-Free (GF) Options
to use with the print version
are available as free 2-page
pdf. Download from:
www.americanvegan.org/
ABCGF.pdf
Many people are allergic to
gluten which is found in
wheat, barley, and rye.
Items can be contaminated
during processing. Look for
gluten-free designation.
Oats often pick up gluten.
Gluten-free Pumpkin Pie
Make sure soy milk is GF and
select a GF crust (page 8).
Recipes from ABC Level 3
7
2
APPLE PIE
Yield: one 8-inch pie
Equipment: cutting board,
paring knife, large liquid
measuring cup, measuring
spoons set, 1/2-cup dry
measuring cup, table knife,
large mixing bowl, small bowl,
fork, large spoon, oven mitts
Ingredients:
3 large (or 4 small) apples,
mixed varieties
1 Tablespoon cornstarch
1 Tablespoon cinnamon
1/2 cup grape jelly
2 Tablespoons water
1 8-inch Whole Wheat Pie
Crust (in pan) See page 8.
Directions:
2. Wash apples. Peeling is
optional. Core and chop
2 apples to yield
approximately 3 cups of
apples. Place apples in the
mixing bowl.
3. Add cornstarch. Add
cinnamon. Mix to distribute
dry ingredients among the
apple pieces.
4. Put the jelly in small
bowl. Add water. Mix gently
by mashing it with a fork
until jelly is not lumpy. Pour
half (1/4 cup) of the jelly
sauce into the apples. Mix.
5. Put apple filling in a
prepared pie crust. Scrape
bowl with spatula. Lightly
press down fruit into the
pan with spoon.
6. Core and slice the
remaining apple into
crescents 1/8- to 1/4-inch
thick. Arrange slices on top
of the pie in a flower-shape
with slightly overlapping
petals. Keep all the slices
inside the crust edge.
7. Spoon the remaining jelly
sauce onto the apple slices.
8. Spread the jelly sauce
over the slices.
8
9. Bake for 45 minutes.
Need a fundraiser for your youth group?
Sell health-promoting cookbooks!
Go to www.americanvegan.org/ABC/ABC
for more information about using Apples, Bean Dip, and
Carrot Cake as a fundraiser or call AVS 856-694-2887.
7
4. Beat oil and water with
fork until emulsified.
4
5. Pour liquid over flour.
WHOLE WHEAT
PIE CRUST
5
Use for Pumpkin Pie and
Apple Pie
Yield: one 8-inch round pie
crust
Equipment: 8-inch diameter
pie pan, dry measuring cups,
spoon, table knife, measuring
spoons set, liquid measuring
cup, fork, oven mitts
Ingredients:
1 cup whole wheat pastry
flour
1/4 teaspoon salt
1/4 cup vegetable oil
3 Tablespoons cold water
Directions:
2. Place flour in pie pan. Add
salt. Mix.
3. Measure oil in liquid
measuring cup. Add water to
the oil in the cup.
3
6. Mix until well-blended
using fork, then hands.
6
7. Press into shape with
fingers. Prick at least 20
times with fork on sides
and bottom of crust to
poke holes that allow air
to escape while baking.
7
8. Bake for 7 minutes to
firm the crust slightly
before adding fillings. It
will not be ready to eat.
Follow pie recipe for
further baking instructions.
Note: Store flour in
freezer. Cold flour produces
the best results. Ice cold
water may also be used.
Gluten-Free Pie Crust
Pre-oil the pan or use a nonstick pan as the GF crusts
tend to stick more than the
wheat. The GF versions will
need to bake longer too
(10 minutes instead of 7).
Almond option: Instead of
1 cup pastry flour, use
almond meal (almond flour)
until you get dough
consistency. Expect to use
1 1/2 to 2 1/2 cups almond
meal—varies with weather
and brand of almond meal.
The almond crust will be
thicker, deliciously
different, and often
preferred to wheat crust.
Oat option: Instead of
1 cup pastry flour, use 1 1/4
cups GF oat flour for a crust
more similar to wheat.
Apples, Bean Dip, and
Carrot Cake e-book now
available with GF options
included from amazon.com
in mobi for Kindle or
bn.com in epub for Nook.
8
Book
Review:
The PILLARS OF HEALTH:
Your Foundations for
Lifelong Wellness
—John Pierre
2013, 227pp 6x9” hard $25.95
The Pillars of Health begins
with John Pierre giving the reader
a personal lecture on what to eat
and why, with all the science but
not the scientific jargon. He will
inspire you to think, maybe turn
off the TV, to go play a
challenging board game with
friends.
Next attend his boot camp! Or
shall we call it book camp? His
reminders about fun and laughter
in our daily lives are as important
as the descriptions and photos of
recommended exercises. John
Pierre will make you want to get
up out of your seat and try
something new. It doesn’t matter
whether you select hiking or salsa
dancing, biking or playing
baseball. He reminds us to
embrace our playful side daily,
smile, and lead an active life.
Our vegan friend John’s
philosophy encompasses the
value of unconditional love,
positive words, and sharing. His
anecdotes make you want to
share smiles and compassion with
everyone! We could all use a
little more happiness. Find it in
your words, deeds, and altruism.
For over a quarter century
John has been a nutrition and
fitness consultant, famous as a
personal trainer to celebrities,
rock stars, and Fortune 500
CEOs. Purchase Pillars of
Health, but remember that health
cannot be bought; it must be
constructed. So do the book.
Then mark your calendars for
Memorial Day weekend, Sunday
May 25 2014. John will speak at
the next AVS Garden Party.
John Pierre
definitely
will
move
you!
Tax–deductible DONATIONS have supported
the work of American Vegan Society for 53 years:
Outreach at public events
(books, literature, speakers)
American Vegan magazine
(formerly Ahimsa magazine—back issues available)
Annual Garden Party
Website
video productions
LECTURE TOURS
hosting
Gourmet Vegan Dinners
inquiries (phone, e-mail, mail, fax, and in person)
cooking classes conferences
BOOK PUBLICATIONS
DONATE TODAY! www.americanvegan.org
Help people, the planet, and the animals.
9
I Became Vegan...
In 1988, my fiancée, a
native Jamaican, and I were
visiting Negril, a town on
the west coast of Jamaica
island.
At dinner she ordered
stuffed lobster with cream
cheese, while I ordered
grilled fish head with an
assortment of vegetables. A
complimentary bottle of
white wine came with our
meal. What I didn’t expect to
come with the meal was an
eyeball staring back at me
from the plate. I was faced
with the stark
realization
that my food
was looking at
me! What a
stupendous
impression that made on
my conscious mind!
For almost eleven years I
had been limiting my flesh
consumption to fish and
crustaceans. I also used
many animal by-products
such as milk, eggs, and
honey. In college, my
Muslim friends had turned
me on to religious scripture
and the health benefits of
abstaining from beef, lamb,
and fowl. In 1978, while I
was
alone in my
10
apartment, I took an ink
pen and put an “X” in the
February 28th block. I then
shook the pen at the
calendar, held it in my fist,
and verbalized aloud an
open declaration, “Starting
on this date I will no longer
eat any more red meat.” My
meat choices went from
land and sky animals to
ocean animals. I look back
in amazement now at my
utter disregard for the
thousands of species of
animals that live in our
oceans and seas. A couple of
years later I decided to
practice veganism on a trial
basis, but it lasted only six
months.
One spooky-looking
rubbery-type eyeball
imbedded in the head of
that red snapper fish
changed me! It was looking
up at me sideways from the
plate with an intensity, as
if to say, “Put that damn
fork and knife down!”
Although it took three
years to transition to a
vegan lifestyle, his one look
served as a more compelling
argument than any
amount of verbal exchange
with humans.
Barata El
The hardest thing about
veganism to me was
getting away from certain
foods that seemed to be
either psychologically or
physically addictive. These
foods were cheese and
kinds
of
certain
crustaceans such as lobster,
crab, and especially shrimp.
For a long time I just
couldn't shake it. I am
convinced that looking into
the eye of that fish's head
and making the correlation
among fish and other sea
animals, and those on land
and in the sky, allowed me
to cross over to veganism.
For twenty-two years, I
have been an ardent
supporter and practitioner
o
of vegan principles.
The eyes have it!
Barata El is a retired corrections
officer living in Sicklerville NJ.
“I Became Vegan…” is a new
series featuring AVS members.
VEGAN
ART
TINA KOLBERG
My artwork is vegan because I am vegan, my
work literally fueled by a kind diet. I bring to my art
a vision that all animals have an inherent dignity
and that they deserve the honor of portraiture.
Before I started painting, I saw two distinct kinds of
domestic animal art: closeups of pets and farm
animals standing in a field as decorative objects. I
don’t want to portray farm animals as bodies, so I
bring the viewer in as close as I can. There’s no
escaping the eyes; they are the entire point of the
work. There’s someone in there who sees, feels, and
matters.
My materials are vegan. Many art papers, paints,
and other materials include animal products; I don’t
buy a material until I have the manufacturer’s
assurance that it does not. A few pigments, which
are the raw substances used to give colors to any
medium, are animal-based, such as Ivory Black,
from charred bones, and Carmine, from crushed
beetles. Pigments are added to different binders,
depending on the manufacturer and medium.
Binders are what differentiate a tube of watercolor
from a pastel stick, and they are often animal glues.
Many paintbrushes are made from animal hair,
but I get great results with quality synthetic brushes.
Most watercolor and pastel papers have a gelatin
sizing, but it is easy to find ones that don’t, from
companies such as Strathmore and Fabriano.
I make my own prints, but before I bought my
professional printer, I checked that its Canon inks
are vegan. The fine-art print papers I use,
Hahnemuehle and Moab, are also vegan.
The bottom line is that I need to check everything
I plan to buy, but that is easily done with a web
search or by contacting the manufacturer. There are
plenty of choices.
Another reason the artwork is vegan is that all the
domestic animals are in loving, forever homes. The
farm animals are from nearby Farm Sanctuary; I
visit at least once a year to soothe my soul and
collect source photos. I don't use photos from
random cows by the roadside because either the
work would have to be somber or it would not
express the truth. I want my art to be positive, to
celebrate these quirky individuals.
I began painting farm animals because it
expresses my deepest values, but then I discovered
that this art hanging on my wall started a lot of
conversations about how we view farm animals. I
wanted to share that discussion with a wider
audience than visitors to my home, so I began
selling. Most of my customers are not vegan; but
they love to hear about the individual animals’
stories; they definitely connect.
Even my website and point-of-purchase display
express my values: I make a subtle but strong vegan
statement when my website galleries and table
displays intersperse farm animals and pets, as if
they're all the same. This form of activism makes
me very happy that I can express my values in a
positive way that also connects me to other people
and their inherent love for all animals.
—Tina Kolberg, an artist since 2004, works in
watercolor, pastel, graphite, and ink in Rochester NY.
“Whisper the Turkey” on this page is ink on Bristol board.
See her watercolor on our back cover and
www.expandingcircle.net.
11
t
I
y
Sa
! I’m on the Animals’ Side
n
i
a
Ag
When I read of some hunter
who has been wounded or killed
in the practice of his cruel
“sport,” I confess that I feel little
pity for him (only for his family).
H. Jay Dinshah
in being mistaken for a game
animal (instead of a predatory
beast) by another trigger-happy
hunter, and thereby meeting a
quick and just end.
It must give a man a strange
feeling, to know that he has
accidentally killed a fellow
hunter. He may feel real pity for
the victim and his family. But
why did he feel nothing for the
widow (or widower) and orphans
of the four-footed victim he
meant to kill? Why feel anguish
or remorse over an accidental
death, but pleasure and joy over a
deliberate and cold-blooded
murder?
He invaded the animals’
homes to kill, for the thrill
of killing, and was himself
slain or hurt instead. I see
no self-defense, no cry of “kill or
be killed,” no factor at all other
than the sadistic desire to snuff
out the life of some poor innocent
creature, for the sake of selfish
pleasure.
Even in war, we may find the
shallow morality that the
“enemy” is perhaps as welltrained and well-armed, and has
an equal chance for survival. But
hunting is such a one-sided affair!
Were a hunter to fight a boar or a
bear unarmed, he might prove
some battle prowess. or if we
could supply firearms to the
forest inhabitants, we might then
see some fair “sport.” Then well
might a hunter be called brave for
venturing into the woods. As it is,
the only real danger seems to be
12
I suppose the lack of feeling
here is largely due to the concept
that man is supposed to have
“dominion” over the earth and all
its creatures, even though he has
yet to learn to master himself!
That “dominion” phrase is
misinterpreted to mean that man
has been given complete license
to despoil and vandalize all of
creation, and to butcher or
otherwise remove anything that
gets in his way.
This entire callous concept is a
cover-up of the lower elements of
“civilization” who wish to cling
to the depraved, murderous habit
of flesh-eating, and will falsify
any statement, statistic, or saying,
to back up the hopelessly
transparent case. Nor is there any
truth in the lame excuse that
hunters don’t really go for the
killing, but just for some exercise
and fun. Were this so, they
would go armed only with
binoculars and camera, not
with firearms or bow-andarrows. But there is nothing
that a liar will not say, when
caught with his hand in the
proverbial cookie jar.
It also stands to reason that
men who consider it “right” to
kill a harmless animal, will not
hesitate to use weapons of terrible
force against fellow man, should
“the proper occasion” arise. “The
Occasion” has arisen on an
average of about once every 23
years since our young republic
was born!
I mentioned arming the forest
animals; but this would not work,
as they, being less “advanced”
than we, might not be able to
handle the weapons. and they,
being more “Christian” than we,
probably would not use them,
even if they could!
Reprinted from Ahimsa
December 1960. “Say It
Again!” features AVS founder
H. Jay Dinshah, president of
AVS for forty years, co-author
of the upcoming posthumous
book Powerful Vegan Messages.
See page 30.
Animal art on pages
12, 30, 31 by Victoria Hart.
Jay’s photo by Olan Mills.
MEAN GREENS
Continued from front cover
McNeace directed a team led
by Special Projects Manager Ken
Botts who explains, “Throughout
the year students were calling and
emailing, saying there is nothing
for them to eat in the dining halls.
Obviously that was not the case,
but we knew we could do better.
In the beginning we tried just
adding vegan options to the
existing offerings, but it did not
quite satiate the student body, so
we created Mean Greens allvegan dining hall and it has been
a great success.” The dining hall
is named after the Mean Green
UNT athletic teams.
McNeace said, “For years I
could never justify the expense of
a facility dedicated to veganism.
Now I realize an all-vegan
facility is not an expense but an
asset. At the time of the decision,
it was a risky move. In hindsight,
it was a move that was long
overdue.”
Mean Greens has graphics of
whole vegetables and fruits
around the walls. Messages,
which appear to be handwritten,
encourage consumers with words
such as "purify,” “learn,”
“balance,” and “success." This
environment does not force
veganism down one’s throat (pun
intended), but inspires students
to choose wholeness and
healthiness. A learning ground
for many, the dining hall educates
patrons on ways in which a vegan
diet can lead to a more
sustainable lifestyle.
The dining hall chooses not to
utilize analog meat products but
instead prepares dishes with plant
-based foods that naturally
provide protein. Favorites
include casseroles, pizza, mac-‘n“cheese,” and classics (spins on
mother’s lasagna and shepherd’s
pie). Selections vary daily.
One hot line serves grains and
vegetables while the other serves
beans and tubers. With fresh,
baked-in-house focacia bread,
lots of veggies, and varying
patties, the personal panini bar is
busy. A full salad bar is available
all day, featuring a spring-mix
salad, vegetables, cold pastas, and
two daily soup specials.
Classically-trained pastry chef
Wanda White creates
uncharacteristically vegan dessert
options such as chocolate gravy
and biscuits, strawberry
shortcake, and brownies.
For practicing vegan and
athlete Angelique Roselli, the
cafeteria is a safe place for any
meal. “Mean Greens gave me
vegan options I had not
previously thought about, like
vegan lasagna and bean burgers.
Mean Greens is a hall that caters
to any taste, and provides a range
of delicious meals that just so
happen to be void of meat and
dairy.”
Botts says, “We had two
expectations: It would be a) very
popular or b) fail miserably.
Fortunately it has been very
popular.” Mean Greens has
noticed a jump in participation
over the past year, increasing by
about 7 to 8 percent, to
approximately 18 percent of the
students who have a choice of
five dining halls.
Featured in many different
news outlets across the nation,
Mean Greens has become a
popular topic for the press.
Reactions have been extremely
positive, and one thing is clear:
At UNT we eat our veggies!
—Blithe Parsons
Blithe, an aspiring vegan, is a
UNT sophomore studying
Comm unication Design and
Psychology. Photos of Blithe are by
Connor Bynum.
Bill Clinton encourages people to take responsibility for their own health. In the
August/September 2013 issue of AARP magazine, Joe Conason wrote about a
conversation he had with Clinton over a vegan lunch in which they discussed the
solution to America’s unsustainable level of health-care spending. “You have to
make a conscious decision to change for your own well-being, and that
of your family and your country,” said Clinton.
13
Prairies, Corn, Wheat, and Soybeans
In the United
States, 80 percent
of the corn, 75
percent
of
soybeans, and 22
percent of wheat
is grown for
“livestock” food.
Corn and soybean crops occupy a
combined 145.2 million acres of
U.S. habitat but this varies yearly.
More than 70 percent of the
Mississippi basin’s botanical
agriculture yield, most being corn
and soybeans, is grown to feed
livestock. This watershed area
extends from Montana to
Minnesota to Ohio and Louisiana.
It is pockmarked by genetically
modified organisms (GMOs)
whose pollen spreads with wind.
Soil, livestock sewage,
herbicides, pesticides, and
manufactured fertilizer are
transported off this land by rain,
wind, and melting snow into the
Gulf of Mexico where it creates a
massive “dead zone”.
That is slowly becoming
common knowledge. It’s more
complicated than that as market
conditions change and other uses
for these crops come into play
and produce their own
byproducts that are fed to animal
agriculture’s victims. Livestock,
Michael Pollan’s omnivores,
“humane” organizations that
partner with any form of animal
agriculture and its retailers, the
countl ess “envi ronm ent al ”
organizations that refuse to
acknowledge the issues of human
overpopulation and deny we must
end animal agriculture, and it
must be said, good people who
are stuck in vegetarianism as I
was for 30 years, are responsible
for needlessl y destroying
biodiversity and perpetuating the
unfathomable suffering that
remains unacknowledged by the
majority of people on the planet.
But there is a grand possibility
in all of this. We are the new
response. As more of us use our
power and switch to veganism
and other environmental tenets,
impacts upon ecosystems and
species drop precipitously, and
we do it more effectively than
any mainstream environmental
organization proposes. We end
the harm to billions of individuals
from other species, domesticated
and wild, sentient and nonsenti ent , and the sacred
ecosystems that enable all life.
including the egg and dairy food
businesses at any scale, returns a
small fraction of the corn’s
energy and nutritional value as
food. Still, we seem not to
comprehend the extent to which
ecosystems are obliterated by
animal agriculture.
When we graze millions of
non-native cattle and sheep who
displace the original species, or
feed them with fields of botanical
crops that have the same effect,
we cannot avoid profound
outcomes for our human ecology,
eco s yst em s, a nd wi l dl i f e
management. We pretend we can
make it work by killing wolves
and coyotes, poisoning prairie
dogs, and killing millions of
native birds by chilling them to
death with chemical wetting
agents that destroy the insulating
properties of feather and down.
The insanity of it all rolls on and
on like a steamroller chasing you
in a nightmare.
One to two percent of the
Midwest prairie ecosystems
remain. The two images below
show rough comparisons of
where the original prairie
ecosystems existed and now
where the highest producing areas
of corn and soybeans are grown
instead.
Will Anderson is the founder and
President of Green Vegans, and
author of This is Hope.
2006 Corn-Soybeans
in the U.S. Midwest
Legend
Soybeans
Corn
Map data from the USDANASS. Cropland Data Layer
grid for 2006
(nassgeodata.gmu.edu).
Map produced by Bradley
Miller([email protected]) in
2012.
0
14
50
100
200
300
Miles
Maps supplied by the author
Book Review:
THIS IS HOPE:
Green Vegans and the
New Human Ecology
—Will Anderson
2013, 475pp 6x9” hard $25.95
Will Anderson has conducted
campaigns for animal rights and
environmental issues for over 30
years. He has now written This Is
Hope, an ambitious and comprehensive attempt to integrate environmental issues, animal rights, and
veganism.
The book is long, 475 pages, and
provides factual information on
specific contemporary issues
(especially abuse of animals).
Anderson explains the deep philosophical assumptions that he believes
drive our present destructive behaviors. He proposes an alternative
ecological philosophy that offers the
possibility of real healing.
Rupert and Fiona
Photo: Martin Morgan
This alternative ecology includes
the identification of three new ways
humans are functioning as predators:
due to population size, due to coopting living space needed for other
species, and due to ways of producing and consuming goods. These
recent forms of predation are in
addition to our historical ways of
directly treating animals as objects to
be exploited.
The theoretical underpinnings of
Anderson’s analysis are completed
by identifying seven results that need
to be produced to create healing: healthy ecosystems, vegan and
organic and humane lifestyle, social
and economic justice, reduction of
global population, steady-state
economy, compassion, and appropriate consumption. Anderson does a
thought-provoking job with population; but treatment of the other six
needs much more depth. In addition,
the section offering suggestions
about what we can do about these
issues is a disappointing one page in
length.
One particularly useful chapter
provides an analysis of prevalent
diverse views on personal food
choices, including those of Michael
Pollan, Peter Singer, and Jim Mason,
mainstream environmental groups,
and marketing claims from animal
food industries.
A strong point of the book is the
wealth of information on specific
forms of animal abuse and their
environmental impact. There are
many informative, short segments on
whaling, fishing, animal agriculture,
killing wolves, grazing, wildlife
“management,” and much more.
Anderson also does a good job of
arguing that most people in the
environmental movement have
consistently avoided addressing the
absolutely central issues of eating
animal-source foods and the equally
huge issue of containing/reducing
human population.
Anderson seems to be at his best
when discussing specific concrete
issues regarding the treatment of
animals, and does less well when
trying to provide a comprehensive
philosophical framework for his
argument. The book could be better
organized, and the writing style
could be more engaging. It definitely
takes an effort on the part of the
reader to stay at it. The index is
available only online and the
headings in the table of contents
could also be more helpful.
This is Hope would be overwhelming to someone new to
veganism, and likely be off-putting
to someone presently strongly
opposed to veganism or the environmental movement. This book may be
helpful to anyone looking for some
new information to add to an
existing knowledge base. It may
appeal to advocates for the environment, true sustainability, deep
ecology, and vegans.
Reviewed by Dale Lugenbehl
Environmental Ethicist
Marathon Runner Pursues Record to Help Animals
Lifelong vegan Fiona Oakes is
trying to accomplish a new World
Record. She wants to become the
fastest female to complete a
marathon on all seven continents
plus the polar ice cap. She has
completed four legs of the
challenge. She won the North Pole
Marathon and the Isle of Man
Marathon. She placed third in
Adelaide Australia and fifteenth at
the Siberian International.
The North American leg of the
challenge will be Atlantic City
Marathon October 13 2013. Her
other marathons are Casablanca,
Atacama Desert, and Antarctic Ice.
Fiona is an honorary patron of
The Vegan Society (U.K) and runs
Tower Hill Stables Animal
Sanctuary where she cares for 400
rescued animals. She is running to
create awareness for the plight of
animals who have no voice.
15
This series from Anne Dinshah features ideas to improve dating
and life experiences between vegans and nonvegans.
For this issue she invited Matthew Nussbaum to share his story.
Carnivore Finds More to Eat Than Just Meat
I’m a Northeastern boy—born in Philadelphia,
raised in New Jersey, attending college in
Connecticut—but my blood flows from the
Midwest. My dad is from small-town Indiana, my
mom from rural Wisconsin, meaning that in matters
of food, our tastes are relatively simple: meat and
butter, toss in some cheese for good measure.
Pop-up pizza casserole, seven-layer Jell-O, pigs
in a blanket, baked mac and cheese, meat loaf, and
mashed potatoes—these are among the foods on
which I was happily raised, eating my way through
childhood and adolescence. Scarce was the
breakfast without bacon; seldom was the summer
weekend without hot dogs roasting on the grill;
nonexistent were road trips that didn’t include
McDonald’s breakfast.
But now I’m dating a vegan—someone who
consumes no animal products. And none of the
above food fits the bill.
If you had told me a year ago that I’d be
spending $30 on two tofu scrambles and a “kaleabunga” smoothie for breakfast, I probably would
have thrown up, which, surprisingly, didn’t happen
when I tried the tofu scramble.
It took me 20 years on the planet before my first
encounter with tofu. All this time I thought tempeh
was a city in Arizona, and seitan the lord of the
underworld. And who knew that there was
something called quinoa, much less that it was
pronounced keen-wha? Not this guy. I’d never even
tried sushi.
It has been an adventure. The discovery of a
previously invisible (to me) universe has opened my
eyes to more than cuisine. What I had scoffed at as
the territory of hippies and radicals has surprised me
with its mainstream feel—not to mention its flavor.
But our food choices, I’ve learned, involve more
than taste. There is a strong ethical component to it
that I cannot help but respect, even if that respect
took some serious prompting.
16
Frances with Midget and Matthew. Photo: Patricia Loeb.
When friends ask me what it’s like dating a
vegan I usually skip the ethical bit and mumble
something about lots of Thai food and Naked
juice—which is entirely accurate, but there is more
to the whole vegan thing than I originally realized,
or than most people probably do. Until recently, my
idea of “vegan” was pretty close to the label slapped
on it by Time® magazine in 2008: “Veganism is an
extreme form of vegetarianism . . . and is out there
on the fringe.”
Oh, come on! Birthers are extreme. Fans of
McDonald’s fish McBites are fringe. But vegans?
Not so much. Even Bill Clinton is a vegan these
days (albeit for health reasons)—and we know he is
never one to stray far from the mainstream of public
opinion.
Anyway, by swallowing my Midwestern
preferences hard, calling it chivalry, and following
this girl into the vegan world, I have discovered
quite a bit. We’ve found ourselves frequenting
vegetarian and vegan restaurants up and down the
Northeast Corridor.
Among my discoveries:
Not all vegans, or even most, are tree-hugging
hippies who don’t shave their legs or underarms.
Vegans eat more than just fruits and vegetables.
And it turns out that there are good sources of
protein beyond peanut butter.
Mercifully, Oreos are vegan.
I have also discovered sushi, which—who knew?
—goes beyond fish. There is sweet potato sushi,
better than the best California roll you can find.
And Philadelphia, it turns out, is an easy city in
which to live vegan without sacrificing flavor. On
South Street you can be served delicious vegan
pizza at Blackbird by a waitress in green-lensed
glasses and beaded necklaces (turns out there is still
some hippie left on the vegan scene). Chinatown’s
New Harmony served such good dessert that we had
to double-check with the waiter to make sure that it
was, in fact, soy ice cream we were eating.
I don’t plan on becoming a vegan anytime soon,
or ever. Bacon is just too good. But I do plan on a
lot more Thai food, trendy little restaurants, and soy
milk. It’s good for the health and good for the
planet.
And it makes my girlfriend happy.
MATTHEW NUSSBAUM and FRANCES LOEB
met in the summer of 2012 at a barbecue. Their
fathers had worked together as young print
journalists many years earlier, remained friends,
and raised their families in the Philadelphia area,
yet Matthew and Frances had never before met.
Frances is a junior at Johns Hopkins University
in Baltimore. She majors in psychology, runs track,
is on the national champion cross country team,
serves as a peer counselor, and spent this summer
working in Baltimore to help women recovering from
drug addiction.
Frances became a vegan right before
Thanksgiving 2009, as a junior in high school. A
vegetarian since third grade, Frances took the extra
step after seeing Food Inc., which led her further
into research of the unethical treatment of animals
and the positive environmental impacts of
veganism. “Being vegan is such an easy way for
one person to really make a difference,” she says.
While passionate about her own choice and eager
to support people who want to go vegan, Frances
has little patience for those who demonize
omnivores.
Matthew is a Yale University junior, majoring in
history and political science. He runs track and
cross country, writes for a number of student
publications, and spent the summer working at the
Center for Talented Youth in Baltimore. He has not
(yet) converted to veganism—but he’s taking baby
steps in that direction.
This story is reprinted with permission from:
If you like Dating Vegans, buy the book for
everyone in a relationship vegan-with-a-nonvegan, or
anyone who has a vegan friend.
Anne Dinshah boldly tackles social issues with stories from
real people, insights, and recipes. Better than a romance novel
whisking readers away to fantasy, it’s a catalyst for
reevaluating interactions. Popular sections discuss philosophy
and how to get from the first date to forever. Designed to be easily read a bite at a
time anywhere: in a park, on a train, at the beach, or waiting for a date. Or you can
read the whole book as a one-night stand.
Available from americanvegan.org, amazon.com, or bn.com in print or e-book.
17
Book Review:
VEGAN FOR HER:
The Woman’s Guide to Being
Healthy and Fit on a PlantBased Diet—Virginia Messina,
MPH, RD, with J.L. Fields
2013, 400pp 6x9" $16.99
Veganism is increasing in
popularity, but many women still
worry this diet can’t meet their
specific nutritional needs. Can a
vegan woman consume enough
calcium to prevent osteoporosis?
Will eating soy increase her
breast-cancer risk? Is a vegan
pregnancy dangerous?
Vegan for Her provides the
answers and shows women how
to incorporate more healthy plant
foods into their diets in practical
and easy ways.
Not only is a vegan diet
adequate, but it often offers
women superior protection for
various health and nutritional
issues.
The book is divided into four
parts. Part One covers the basics
of vegan nutrition, including the
benefits of beans, whole grains,
and healthy fats. Part Two
illustrates the connection between
a woman’s hormones and dietary
requirements and offers nutrition
advice for fertility, pregnancy,
breast-feeding, and menopause.
Part Three discusses health
problems such as weight gain,
stress and depression, breast
cancer, heart disease, diabetes,
and osteoporosis. Part Four is
recipes.
I was encouraged by the
discussion of soy being okay in
moderate amounts, even for
women with breast cancer. I
would have liked to have read
Holiday Celebration Dinner
at Carême’s, The Academy of Culinary Arts
Atlantic Cape Community College
5100 Black Horse Pike (Rt 322), Mays Landing NJ 08330
Hosted by American Vegan Society
Due to its popularity,
and to accommodate more people wishing to attend,
this dinner will be offered on two successive nights.
Choose to attend on Monday or Tuesday.
Reservations by mail to AVS, PO Box 369, Malaga NJ 08328,
at americanvegan.org, or call 856-694-2887.
Adult: $32, Student/Low Income: $22, Supporter $50.
Holiday Celebration Dinner
Monday December 16 2013
Tuesday December 17 2013
18
about thyroid function since it
tends to be a female problem.
Osteoporosis information was
informative. The book was easy
to read, making scientific studies
understandable for the average
person.
Vegan for Her is filled with
helpful hints such as beans
promote clear skin and increase
beneficial intestinal bacteria
while healthy fats and adequate
vitamin D may help you reduce
hair loss. A section is included on
veganizing your personal care
and household products, and
wardrobe. With so much valuable
information for women of all
ages, this book is helpful whether
you are new to veganism or not.
—Reviewed by Carol Githens
Congratulations to
CHRISTINA MARTIN
on her associate degree, and
being awarded a silver medal,
as a 2013 graduate of Atlantic
Cape Community College
Academy of Culinary Arts
program. Christina has been
a volunteer chef for the
AVS annual Garden Party.
Photo of Christina Martin chef
grad
Why I Love Vegans
I love vegans, first and
foremost, for their heightened
sense of justice and compassion, in choosing to avoid, as far
as possible, products and
businesses that exploit anyone’s
body, in any way, for any
reason.
Akin to abolitionists of
human slavery who believe that
it is morally wrong to force
living, breathing human beings
into slavery, vegans have taken
that belief one step further, by
including living, breathing nonhuman beings—and for this, I
love them even more.
When I look out into our sad,
mad world, in which the laws of
all lands perpetuate the slavery
of animals, I see the violence
and cruelty such prejudice
breeds. I see the terrifying
plight of its victims. I see the
unbearable burden it places on
the collective conscience of
humanity. I am heavyhearted.
Then, I turn my gaze to the
horizon, and my heart is lifted
at the sight of the rising tide of
vegans—each one living proof
that it’s possible for human
beings to evolve their nature
from that of predator to one of
protector.
By rising above their desire
for all products of oppression,
these otherwise ordinary people
have made the extraordinary
decision to free their slaves,
thereby striking not merely at
one oppressor but at the roots
of the whole rotten business of
slavery.
I ask you—how can any lover
of justice not love anyone who
has the integrity to stand with
the tiny minority who are willing
to free the lowliest of slaves,
considered by the vast majority
so insignificant as to be
expendable?
Vegans
recognize
the
inherent right of every animal,
human or otherwise, to be the
sole owner of his/her body, and
they acknowledge our ethical
responsibility to treat every
body with respect and even
reverence for the mystery that
gives them life.
Without the need for holy
books, rituals, prayers, or
obedience to anyone or
anything beyond their understanding, simply by listening to
the one voice inside them that
they do understand, vegans
know, as everyone with a
conscience knows, that slavery
is wrong—whoever be the slave
and whoever be the master.
...each one living proof
that it’s possible for
human beings to
evolve their nature
from that of predator
to one of protector.
I love vegans for being the
most powerful force I see for
the evolution of our species
because until we, the people,
are willing to free our animal
slaves, our own higher nature
will remain enslaved.
—Sun, Co-Founder
of Gentle World
www.gentleworld.org
AVS Invites Applications for Trustee
The American Vegan Society Council of Trustees governs AVS, setting forth long-term goals
and activities, and general operating policies. Trustees must be at least 21 years old, advocate and
practice vegan ideals and the principles of harmless living. Trustees serve three-year renewable
terms and may reside anywhere in the U.S. They should be able to devote time to AVS service.
Ask yourself: What skills can I offer AVS? What experience do I have running organizations?
What wonderful vegan work can I help accomplish? What great things do I see in AVS’ future?
Contact AVS to receive further information and apply to the nominating committee.
19
Eating Vegan Abroad:
Myanmar Cuisine
Myanmar, formerly known as
Burma, cuts a narrow wedge
through Southeast Asia from
China in the north to the
Andaman Sea in the south. On
the west it borders India and
Bangladesh, on the east Laos and
Thailand. Its topography includes
serried rows of mountains, the
Ayeyarwady River valley, rice
paddies, arid plains, and tropical
beaches.
After years of isolation under a
repressive military regime,
Myanmar has become more
accessible to tourists following
democratic elections in 2010.
When I had the chance to visit, I
leapt at it—not least because I
was curious about its deep-rooted
Buddhist faith. Russet-robed
monks are everywhere. Golden
pagoda spires are ubiquitous in
city skylines and rural villages
alike. I was surprised to find that,
despite Buddhist injunctions
against killing, most people take
their karmic chances and eat fish
or meat. They respect and
understand vegetarianism
however, which makes it easy
and inexpensive to eat well as a
vegan.
Dredging mud for floating gardens
Floating island gardens in
Myanmar are pretty amazing.
They start them by dredging up
mud from the lake and gradually
build them up. A lot of the ones
we saw were currently being
cultivated but were overgrown
with very tall grass—maybe two
meters or more. It's obviously
very fertile soil—the vegetables
are delicious. They grow
tomatoes, eggplant, zucchini,
other squash, and peppers.
My favorite vegan-friendly
traditional dishes:
Shan Rice Noodles
Rice is featured in almost
every meal, and one of the tastiest
ways to eat it is in the form of
noodles, a specialty of the Shan
state in the northeast of the
country. Street vendors cook
them to order, dunking them in
boiling water before adding cress,
bean sprouts, crushed peanuts,
and crispy slivers of fried onion.
They are served with little dishes
of pickled vegetables and blazing
hot chilli paste.
Stir-fried Cress
When I was growing up, our
backyard was full of a fastgrowing vine with bell-shaped
white flowers. We called it
morning glory and thought it was
a weed. In Myanmar they call it
cress and serve it stir-fried with
garlic and often with mushrooms.
It is delicious served with a big
plate of steamed rice, a
surprisingly-filling balanced
meal.
Tomato Salad
Myanmar tomato salad is
simplicity itself: sliced tomatoes,
slivered red onions, and crushed
20
Rice Noodles
peanuts. At the Golden Island
Cottages on Inle Lake, in the
Shan state, it is made with
amazingly fresh red and green
tomatoes harvested from the local
floating vegetable patches.
Peanuts are mixed with the juice
of the chopped tomatoes to create
a subtle dressing that beautifully
enhances the vegetables.
Pumpkin and Basil Soup
Basil and pumpkin are two of
my favorite foods, but it never
occurred to me to put them
together until I tried this soup.
They make a pleasing pair, both
visually and on the palate, with
the fresh bright-green basil leaves
lifting the delicate flavor and hue
of the cubed pumpkin. I imagine
that butternut, kuri, or delicata
squash would make delicious
substitutes for pumpkin, and a
splash of soy sauce would add
depth to the clear vegetable broth.
Chilli, Garlic, and Soy Sauce
If you love spicy, savory food,
this typical condiment is heaven
itself. Fresh, fiery bird’s-eye
chillies are finely sliced along
with raw garlic. The combination
is doused in pungent soy sauce
and served alongside rice,
noodles, and stir-fries.
Freelance writer Cila Warncke
was in Myanmar to attend and report
on the post-censorship Irrawaddy
Literary Festival of February 2013.
www.cilawarncke.com
Celebrate the Holidays with Style—Have a Party!
PARTY
VEGAN:
Fabulous, Fun Food
For Every Occasion –
Robin Robertson. 140
easy healthy recipes;
25 creative menus for
any gathering from
holiday meals and
birthday parties to
potlucks and Super
Bowl festivities. 2010,
288pp 6x9” $17.95.
QUICK
AND
EASY
VEGAN
CELEBRATIONS
–Alicia
C.
Simpson.
Includes
150 festive recipes
sorted by holidays.
Simplifies planning for
vegan and non-vegan
hosts. 16pp full-color
photos, 2010, 296pp
7x9” $18.95.
THANKSVEGAN:
A
Vegan Cookbook for
the Harvest Holiday
—Roberta Kalechofsky
and Roberta Schiff.
Embedding veganism
into
our
holidays
makes them meaningful and attractive.
2012, 80pp 7x10”
$10.00.
VEGAN FOOD GIFTS:
More
than
100
Inspired Recipes for
Homemade
Baked
Goods,
Preserves,
and Other Edible Gifts
Everyone Will Love —
Joni Marie Newman.
Creative,
delicious
gifts
everyone
deserves to receive.
Full-color
photos.
2012, 192pp 7½x9¼”
$19.99.
World
Vegan Day:
November 1
VEGAN
FOR
THE
H O L I D A Y S :
Celebration Feasts for
Thanksgiving through
New Year’s Day —Zel
Allen.
Traditional
recipes get innovative
and
elegant
treatment.
Includes
Kwanzaa, Hanukkah,
and
Christmas
delights.
8pp
fullcolor photos. 2012,
159pp 8x9” $19.95.
VEGAN
HOLIDAY
KITCHEN: More than
200 Delicious, Festive
Recipes for Special
Occasions
—Nava
Atlas. Fare to celebrate
Thanksgiving, Christmas, Passover, Rosh
Hashanah, Hanukkah,
Independence
Day,
Easter,
and
more.
38pp full-color photos.
2011, 320pp 8¼x9¼”
hard $24.95.
VEGANS KNOW HOW
TO PARTY: Over 465
Vegan Recipes, Including
Desserts,
Appetizers ,
Main
Dishes, and More–
Chef Nancy Berkoff,
EdD, RD. Party planning for adults and
children, egg substitutes, napkin folding,
hiring entertainment,
cooking for a crowd,
and working with a
caterer. 8pp full-color
photos. 2011, 384pp
8½x11” $24.95.
November is
World Vegan
Month
Enjoy a Vegan
Thanksgiving!
Share Food & Give Books This Holiday Season
21
Where Do You Get Your Protein?
Steve Blake, ScD
For the 43 years that I have been
vegetarian, and then vegan, I have
been questioned many times about
my protein intake. Do I get enough?
Is the quality any good? What about
absorption of vegetable protein?
First of all, how much protein is
enough? There is now good agreement around
the world that ten percent of calories as protein is
enough. As carefully researched by the World
Health Organization and the U.S. Food and Nutrition Board, adults need 46 to 56 grams of protein
every day. My average daily protein intake as a
pure vegan is 83 grams.
I have been analyzing American diets for 30
years and have found only three people with low
protein intake. There are two ways that you can
get low protein from your diet. One way is to eat
far too few calories, in other words, if you are
just not eating enough food. The other way to
take in too little protein is to eat only fruit. It is
possible to eat only fruit and get low levels of
protein.
]
Is Vegan Protein Good Quality?
Protein is made up of amino acids. Eight of
these amino acids are essential for adults to get
in their diet. We need these eight essential amino
acids and we cannot make them. If we get the
right amount and balance of these amino acids,
then we are getting good quality protein. When I
designed my dietary analysis software, I made
sure that amino acids were checked and displayed for quantity and balance. Guess what?
Protein quality has been good on every diet that I
have checked. From the Atkins’ Diet to the strictest vegan, everyone I checked has been getting
good quality protein. The limiting amino acid was
usually lysine, cysteine, or methionine, but there
was always enough.
Can Plant Protein be Digested and Absorbed?
The studies that determined our protein requirements took into account the amount of protein that is digested and absorbed. Protein absorption with good digestion is usually between
75% and 95%. This information comes from an
excellent, 284-page report written by the World
Health Organization in 2002. Protein from beans
is about 78% digested and absorbed. For grains,
protein is about 86% absorbed. Nuts and seeds
have a good protein absorption of 90 to 95%.
Protein from meat, fish, and dairy products is
about 95% absorbed. Plant protein is well absorbed from food and can provide vegans with
enough protein.
22
Protein Intake on Popular Diets
The most popular diet in America is the standard American diet. By my analysis, protein intake on typical “SAD” diets is 149 grams—about
100 grams in excess of our needs. Typical Zone,
Paleo, and South Beach diets also have about 100
grams of excess protein. Mediterranean diets are
closer to our needs at about 100 grams of protein—only about 50 grams too much. Whole-food
vegan diets and raw vegan diets typically get 7580 grams of protein. This is more than our needs
of 46-56 grams—with a comfortable margin of
safety. Since Americans generally get too much
protein, it makes you wonder why anyone puts
protein powder in their smoothies.
Vegan Protein Sources
Vegans typically get most of their protein from
beans, grains, and nuts. Potatoes and avocados
can boost our daily protein intake a bit, as well.
Vegetables contribute a little protein.
Fruit contributes very little protein. I was surprised that the half-ounce of spirulina added to
popcorn increased protein intake for the day by 8
grams—about one-sixth of the daily need for protein. I recommend that you analyze your diet to
see which foods supply your protein and find out
your average intake of protein.
Can Vegan Kids Get Enough Protein?
Vegan toddlers and children can get plenty of
protein. One five-year-old vegan boy’s diet that I
analyzed contained 42 grams of protein and he
needed only 30 grams. Beans provided him a nice
boost of protein (15 grams). Soymilk, oatmeal,
and an English muffin added substantially to his
protein intake (another 19 grams). Nut butters
and potatoes rounded out his protein needs
(another 6 grams).
Do Athletes Need More Protein?
Yes, athletes need more protein. Athletic activities promote better appetite and bigger meals.
Athletes can eat 1½ to 2 times as much food as
sedentary people. Larger meals contain more protein, so athletes automatically take in extra protein. For endurance athletes, such as runners and
bicyclists, this extra protein may be enough. If,
however, you want big muscles, taking in extra
protein can help you bulk up. Studies have found
that protein consumed after the workout helps
build bigger muscles better than when consumed
before exercise. If you need some extra protein,
beans, grains, and nuts are good vegan sources
of extra protein.
Bread, whole-wheat, commercially prepared
Beans, navy, mature seeds, cooked, boiled
Spirulina seaweed, dried
Nuts, almonds
Oatmeal
Potatoes, red, flesh and skin, baked
Tortillas, ready-to-bake or -fry, corn
Avocados, raw, all commercial varieties
Swiss chard, cooked, boiled, drained
Popcorn, air-popped, white popcorn
Broccoli, cooked, boiled, drained
Tomatoes, red, ripe, raw, year-round average
Papayas, raw
Bananas, raw
Cucumber, with peel, raw
Italian vinaigrette dressing, commercial
Molasses
Osteoporosis and Excess Protein
Depletion of calcium from bones, due to excess
protein, is one of the causes of osteoporosis. The
consumption of excess protein is thought to increase the amount of acids that must be neutralized by blood buffers. Protein eaten in excess of
our needs is burned for energy. Calcium can be
lost when it is used to neutralize the acids in
blood that result from burning protein. Most of
the phosphate eliminated by the kidneys comes
from excessive protein intakes. The phosphate
forms a complex with calcium and the calcium is
lost in the urine. Vegetables, which leave an alkaline residue, help to offset excess metabolic acids.
As we have seen, it is not uncommon for
Americans to consume 100 grams of excess protein in a day. This is the amount of protein consumed in excess of the requirements of 46 grams
for women and 56 grams for men. For men over
50 years of age, the requirement is 46 grams.
As the intake of protein rises above the need
for protein, the amount of calcium lost in urine
also rises. If 100 grams of excess protein are
eaten, the amount of dietary calcium needed to
offset the protein is approximately 583 mg. This
is in addition to the 1000 to 1200 mg of calcium
needed daily. On days of heavy protein consumption, bones may need to give up calcium unless
extra calcium is consumed.
As we have seen, it is difficult to get too little
protein. It is all too easy to get too much protein;
in fact, it is almost unavoidable if animal products
are eaten.
Dr. Steve Blake, ScD is the author of the college
textbook Vitamins and Minerals Demystified (McGraw
-Hill, 2008). He has just completed books on Alzheimer's disease and on dietary fats and oils. His dietary analysis software, the Diet Doctor, allows the
evaluation and display of nutrients. He is working on a
nutritional intervention trial for Alzheimer disease
patients. He teaches at the University of Hawaii. You
can get his nutritional analysis software from his website: wwwDrSteveBlake.com.
For Dr. Blake’s Fall speaking schedule on the East
coast, visit the above website.
See Recipes on page 24.
23
A Day’s Worth of Protein
& Other Vital Nutrients
Catherine Blake, BA, BD
Is it possible to be completely healthy on a whole-food plant-based diet? Are we getting
enough protein? Calcium? I utilized the Diet Doctor software for this article. I do not list every
nutrient for the day, because some are minute, but chose to list the winners. However, you
should be aware that there are additional valuable nutrients in each food.
Remember to supplement your diet with vitamin B12! For now, please enjoy these
recipes from a typical day on our organic farm. “DN” stands for Daily Need.
Breakfast is Ready!
(serves one)
1 cup rolled oats, soaked
overnight in 1½ cups water
1 Tbsp. walnuts, chopped
½ cup blueberries
1 banana
In the morning, stir the oats
and the water together and add
fruit and nuts.
Nutritional Highlights: Protein: 30 g., (DN 46
g.), Magnesium: 331 mg. (DN 300 mg.),
Calories: 832 kcal. (DN 2100 kcal.), B5: 2.65
mg. (DN 7 mg.), Calcium: 106 mg. (DN 1000
mg.), Vitamin A: 118 IU, Vitamin E: 3.7 mg.,
Vitamin C: 18 mg.
Morning Snack
2 wedges of watermelon
Nutritional highlights: Vitamin A: 3755 IU,
Vitamin C: 53 mg., Vitamin E: 0.3 mg.,
Protein, 3 g., Calories: 198 kcal., mixed
Carotenoids: 27,066 mcg., Calcium: 46 mg.,
Magnesium: 66 mg., Protein: 4 g.
More than a Salad
(serves two)
1½ bunches of curly kale (4 cups)
1 large carrot, grated
4 Tbsp. sesame tahini
3 cloves of garlic
2 Tbsp. nutritional yeast
1 Tbsp. lemon juice
Remove stems from kale.
Break or cut leaves into 2-inch
pieces. In a large bowl,
“massage” the kale until it is
softened up somewhat. Add
grated carrot.
Crush the garlic cloves into a
small bowl and stir in the sesame
tahini, nutritional yeast, and
lemon juice. A splash of water
24
may help blend it. Stir this
“dressing” into the salad. Wow!
Nutritional Highlights per serving: Vitamin C:
150 mg. (DN 75 mg.), Vitamin A: 18,000 IU
(DN 2333 IU), Calcium: 353 mg. (DN 1000
mg.), Magnesium: 120 mg. (DN 300 mg.),
Calories: 175 kcal. (DN 2100 kcal.), Iron: 5.5
mg. (DN 18 mg.), Vitamin E: 0.5 mg., Protein:
8 g.
Mushroom Marinara Pasta
(serves two)
1½ cups portabella mushrooms,
cut into 1-inch pieces
1½ cups firm tofu
1 cup diced onion
1 cup corn kernels
1 cup water for mushrooms
sea salt and pepper to taste
1½ cups marinara sauce
2 cups brown rice noodles
(or spelt or whole wheat)
4 cups water for noodles
½ cup cilantro, diced fine
Boil noodles for 15 minutes or
until soft. In a large covered
skillet, simmer onion,
mushrooms, tofu, and corn in 1
cup of water for 15–20 minutes.
Add marinara sauce.
Serve over noodles and top
with cilantro. Mmm!
Nutritional Highlights for one serving, using
rice noodles: B3: 13 mg. (DN 14 mg.),
Selenium: 50 mcg. (DN 55 mcg.), Protein: 25
g. (DN 46 g.), Calories: 512 kcal. (DN 2100
kcal.), Vitamin E: 3.8 mg. (DN 15 mg.),
Vitamin C: 19 mg. (DN 75 mg.), Folic Acid:
137 mcg. (DN 400 mcg.), Vitamin A: 2350 IU
(DN 2333 IU), Calcium 440 mg. (DN 1000)
Magnesium 150 mg.
Evening Snack
1 slice whole-grain bread
1½ Tbsp. almond butter
2 Tbsp. raspberry jam
Nutritional highlights: Vitamin E: 7 mg,
Protein, 39g., Calcium 124 mg, Magnesium
94 mg, Calories: 343 kcal.
Catherine teaches cooking at the
University of Hawaii.
Today’s
Nutritional Winners:
Protein: 76 g., Vitamin C: 240
mg., Vitamin A: 24,223 IU,
Magnesium: 761 mg., Vitamin
E: 15.3 mg., Calcium: 1069
mg., Calories: 2060 kcal.
15% of today’s calories are
protein. Plenty!
VEGFAM
feeds the hungry
without exploiting
animals
VEGFAM ℅ Cwm Cottage
Cwmynys, Cilycwm,
Llandovery, Carmarthenshire
SA20 0EU, WALES, U.K.
www.vegfamcharity.org.uk
Checks to
American Vegan Society
designated projects only or
projects & administrative costs,
and marked for overseas relief
will be forwarded in £s.
Or Vegfam’s online giving facility
www.vegfamcharity.org.uk
can be used from the U.S.
Veganification
CELEBRATING THE JOURNEY OF BECOMING & BEING VEGAN
This is a series of articles by Linda Voorhis about food, recipes, and lifestyles.
Linda will relate the experiences of individuals, restaurants, and communities.
The Guru and Her Disciple
Susheel Abraham (Sue) was
born and raised vegetarian in
New Delhi India. On her family’s
farm, she learned the art of
cooking delectable homemade
meals. When Sue married, her
husband was from Kerala, which
is in the southern coastal region
of India. The cuisine from that
region is much different from that
of Sue’s native New Delhi. She
quickly embraced the cooking
styles and techniques of that
region, readily incorporating
numerous new recipes into her
repertoire. Eventually, Sue and
her family found their way to the
United States, via England and
Canada.
In 2000, Sue and I met through
a work-related function. After the
standard ‘getting to know you’
chat wherein we discovered that
we lived less than three miles
from each other, our conversation
went to a subject that is most near
and dear to our hearts—cooking.
It became quickly apparent that
Sue was not only Indian but an
extraordinary Indian cook as
well. I confessed that, although I
pride myself on being a decent
cook, I had failed miserably in
cooking Indian food, my favorite
cuisine.
With typical hospitality, Sue
invited me over to her house. We
met two weeks later in the
morning, in time for the Indian
grocer to open. We perused the
produce for authentic Indian
vegetables that are not typically
served in Indian restaurants. We
combed the dry goods aisles for
daals and flours. In the
housewares aisles I selected my
masala tins; then we went to the
spice aisle to fill them. Back at
her house, we chopped, we
peeled, we cooked, we chatted,
we laughed, we cried. (I had just
found out only several days prior
that my husband and I were
divorcing.) And after many hours
of standing over either the
counter or the stove, we sat down
to break bread and share the meal
we had so lovingly gathered and
prepared. I knew then that not
only had my healing begun and
that I was going to be alright, but
I also knew that an amazing
lifelong friendship had just been
forged.
Over the years, we have
continued to gather in very much
this same way. Each time, we
scour the Indian grocer and
decide what we will be cooking.
Sue has taught me the skills and
techniques so that today I, too,
might be considered by some to
have become a fine ‘adopted’
Indian cook. Thanks, Sue. You
are not only a most-treasured
friend, but also you are one of the
finest cooks I know!
Photo: Linda and Sue with food they prepared. Center of photo: Kofta
(plantain balls made with onions, cilantro, and green chili in a tomato gravy).
Perimeter-top clockwise: Daal—lentils; Arbi—root vegetable cooked with
cumin and turmeric; Lotus Root cooked in a tomato onion gravy; Guwar
cooked with kachri, onion, cumin, turmeric, chili powder, soy yogurt; Stuffed
Green Chilies filled with cumin, amchur, coriander, black pepper, red
pepper, salt, then roasted; Tindora—green vegetable cooked with cumin and
turmeric; Long Beans*, with Aloo—potatoes prepared with cumin seeds,
turmeric, anardana (pomegranate powder). *beans are at least a foot long
New Delhi cuisine favors dairy milk/cream and ghee (clarified butter)
whereas Kerala tends to use coconut milk and coconut oil. The staple served
with meals is commonly flat bread in New Delhi and rice in Kerala.
Try recipes on page 26!
P hoto: Rati Bishnoi
25
Veganification Recipes
Guwar—typical of Kerala region
1 lb. guwar*
2 Tbsp. coconut oil
1 medium-sized onion, chopped
1 Tbsp. cumin powder
1 tsp. turmeric powder
1 tsp. chili powder
1 Tbsp. kachri** powder
½ cup non-dairy plain unsweetened yogurt
Wash guwar, trim ends, pat dry, and set aside.
Heat coconut oil in a cast-iron frying pan on
medium heat. Add onion and cook until tender and
caramelized. Do not short-circuit this step. You
want to slowly cook and caramelize the onions as
this is a large part of the flavor development.
Add the cumin, turmeric, chili powder, and
kachri. Stir occasionally. Cook until fragrant and the
oil has the appearance of “splitting”.
Add the yogurt, and cook until the sauce tightens.
Add the guwar, put lid on pan, and cook on lowmedium heat for 12-15 minutes, until tender but still
al dente.
*a flat bean approximately 4” long
**a sour-tasting spice made from a small brownish-yellow
melon indigenous to Rajasthan
Tindora—typical of Kerala region
1 lb. tindora*
2 Tbsp. coconut oil
1 Tbsp. cumin seeds
2 tsp. turmeric powder
Wash, pat dry, and slice tindora in half
lengthwise, and set aside.
Heat coconut oil in cast-iron frying pan on
medium-high heat. Add cumin seeds and toast until
you hear them begin to pop, but do not burn (stir).
Add turmeric and cook until aromatic but not
burned.
Add tindora; toss to coat with coconut oil and
spices. Reduce heat to medium, put lid on pan, and
cook until tindora is tender, approximately 15-20
minutes.
*small green vegetable which looks similar to small
cucumbers and is approximately 2” long
Linda’s Verde Valley Vegans Meetup group
is in the Sedona Arizona area.
Linda’s blog: www.veganification.co
26
Stuffed Green Chilies—typical of New Delhi
12 long green chilies
1 Tbsp. cumin powder
1 Tbsp. amchur* powder
1 Tbsp. coriander powder
1 tsp. black pepper
½ to 1 tsp. red pepper, to taste
1 Tbsp. sea salt
2 Tbsp. coconut oil
Using a paring knife, slice an opening down the
length of each chili—being careful not to slice it in
half. You just want to slice it to create an opening so
you can stuff the spices into the chili.
Mix the spices together, then stuff the spice blend
into the chili along the slice.
Melt coconut oil in a large frying pan with a lid.
When the oil is hot, place the chilies into the oil and
toss them carefully to coat. Put the lid on the pan,
and turn the heat to just below medium-high and
cook until the chilies are slightly charred and tender.
*a dried spice, made from dried green mangos,
commonly used in savory Indian cooking.
Daal (Lentils)—typical of New Delhi
1 cup green lentils
1 cup black lentils
2 cloves garlic, whole peeled
1” ginger finger, fresh, peeled
sea salt, pinch
water, to cover
1 tsp. fresh-squeezed lemon juice
2 tsp. Earth Balance® or coconut oil
½ tsp. cumin powder
1 tsp. garam masala
¼-½ tsp. red chili powder
3 Tbsp. cilantro
Cook lentils in water* with ginger, garlic, and
salt. Once it is cooked, add one teaspoon lemon
juice or according to taste.
In a pan, melt the Earth Balance or coconut oil,
and add remaining spices and cook/toast until
aromatic but not burned (stir). Pour directly into the
daal.
Garnish with cilantro.
*Rule of thumb: daal with skin: water should be 2” above
daal; daal without skin: water should be 1” above daal.
If you use a stock pot, lentils will take approximately 3035 minutes to cook. Dramatically reduce the cooking time
(to as little as 12 minutes) by using a pressure cooker in
accordance with the manufacturer’s instructions.
The CLINT CHRONICLES
Adventures of a vegan kid with one vegan parent and one nonvegan parent
Animal Words — Meat Matters (Part 2 of 2)
Shortly after my second
birthday, Dad and I went food
shopping. Dad pointed to items
and I said the names of them or I
pointed to items and he told me
their names.
Dad told Mom how much fun
we had. I knew most of the items
in the produce aisle and I knew
some breads, cereals, and beans.
He wanted to buy some meat so
we went down that aisle, but I
didn’t know the names of
anything, except somehow I
knew sausage. My parents shared
a laugh, and Mom silently
remembered she had recently
bought vegan sausage.
Later Mom explained to me:
When she was little there was just
animal meat, not much imitation
meat. All she had to know was
meat came from animals and say,
“No thank you.” or “No thank
you. I don’t eat animals.”
Today’s vegan products make life
confusing for a young vegan.
If I am offered sausage and
know it is delicious with Mom,
why not with Dad? Blueberries
are good with Mom; they are
also good with Dad.
Dad has promised Mom he
won’t feed me animals. He
respects her values, but they are
hers. I have to learn the facts and
will have to make my own
choices, sooner than most kids.
Mom told me about the
disguised names. She said meat
sausage is tissue and organ scraps
salted and stuffed into a tubular
casing from intestine:
“fresh” (breakfast sausage),
cooked (hot dog), dry (salami).
We began talking about hot
dogs which I enjoy vegan from
plants (soy and wheat). Hot dogs
are typically from animals such
as pigs or turkeys but not dogs.
Mom recognizes a word to be
“meaty” and avoids it, such as
beef and veal are cattle. Cattle are
“cows,” my large loveable friends
at TheCowSanctuary.org. I
wanted to know more. We looked
it all up on her computer and this
is what we learned:
Words used may depend on
parts of the animal’s body or how
it is prepared. Some words are
disguised while others are easy to
recognize: round, loin, chuck,
flank, brisket, filet mignon,
sirloin, porterhouse, T-bone, pot
roast, steak, chops, shanks, offal,
leg, shoulder, rib, rump.
I worried about my piggy
friends too. I tell people, “Don’t
eat pigs.” Besides the common
pork, bacon, and ham, one must
decline loin, Boston shoulder,
picnic shoulder, spareribs, belly,
or jowl.
More “foods” to avoid (you
can find the definitions):
hamburger, lamb, mutton, hogget,
veal, hassenpfeffer, venison,
jerky, sloppy joe, barbecue,
pepperoni, pastrami, haggis, and
scrapple.
Memorize these and more, or
just ask if it’s from plants or
animals. Unfortunately, most
people don’t know the words.
Sometimes the word vegan is on
the package indicating mockmeat
from plants.
If I’m not sure, or don’t trust
the person offering food, I won’t
Clint enjoys blueberries!
eat it. Mom asked me how much I
understand about food sources:
“Does Clint eat animals?”
“NOOO!” I said, sounding a
bit like my nice cow friends.
“Does Clint eat plants?”
“No.” (giggling with a smirk)
“What does Clint eat?”
“Sweet potatoes, broccoli,
beans on hot bread, oatmeal,
raisins, avocado, watermelon,
pumpkin pie, berries, coconut,
bananas, cookies, cucumber,
mango, (vegan) sausage, and
green smoooothie,” I answered.
That’s why Mom and I visit
Aunt Ursula’s garden. Mom
doesn’t like to get dirty, but I do.
I will volunteer to pull weeds for
her. I know where my food
comes from....PLANTS!
—Clint Dinshah
age 2 ½
27
NEW BOOKS
ANIMAL RIGHTS
HEALTH
COOKBOOKS
The ULTIMATE BETRAYAL:
Is There Happy Meat? —Hope
Bohanec with Cogen Bohanec.
The unspeakable cruelty that
farmed animals endure is
passionately voiced, inspiring us
to make more compassionate
choices for ourselves, our
families, the planet, and the
animals. 2013, 259pp 5½x8½”
$19.95.
BECOMING
VEGAN
EXPRESS EDITION: The
Everyday Guide to Plant-based
Nutrition —Brenda Davis RD
and Vesanto Melina MS RD.
Confidently construct your
nutritionally-balanced vegan diet.
2013, 287pp 7x10” $19.95.
GRILLS GONE VEGAN —
Tamasin Noyes. Get your outdoor
party started with fast, fun, easy,
and flexible recipes: starters,
mains, sandwiches and desserts.
8pp full-color photos. 2013,
191pp 8x9” $19.95.
ADVENTURES OF VIVIAN
SHARPE VEGAN SUPERHERO —Marla Rose. Teens and
tweens will enjoy this novel
where a new sense of hyperempathy calls an average girl to
action when she unearths a covert
ecological disaster. 2012, 386pp
5½x8½” $15.95.
KIDS
The ABCs OF NUTRITION:
Learning the Alphabet the
Healthy Way, Vol 1 —Dolores
Orchanian and Aimee Buono,
Editors. Playfully illustrated by
Andrew Birdman with bright
colors and
clean lines, the
VEDGE (Vigorous, Educated,
Good Eating) Kids introduce each
letter. 2013, 30pp 8x6¾” $10.99.
The VE GUCATIO N O F
ROBIN: How Real Food Saved
My Life —Robin Quivers. Radio
and TV personality shares her
personal-health journey and
favorite vegan recipes. Full-color
photos throughout. 2013, 271pp
7½x9¼” hard $35.00.
WAIST AWAY: How to
Joyfully Lose Weight and
Supercharge Your Life —Mary
Clifton MD and Chelsea M
Clinton MD. Fun easy-to-read
inspiration from mother-daughter
physician team shows that good
food is always the best medicine.
2012, 161pp 8½x8½” $14.95.
HEART HEALTHY PIZZA:
Over 100 Plant-Based Recipes
for the Most Nutritious Pizza in
the World —Mark Sutton. No oil
added. Imaginative use of grains
and legumes. 2012, 185pp 6x9”
$17.99.
KITCHEN DIVIDED: Vegan
D i s h e s f o r S e mi - V e g a n
Households —Ellen Jaffe Jones.
Make vegan meals together
everybody loves even if they also
eat other things. 8pp full-color
photos. 2013, 159pp 8x9” $19.95.
QUICK AND EASY LOWCAL VEGAN COMFORT
FOOD: 150 Down-Home
Recipes Packed with Flavor, Not
Calories —Alicia C. Simpson.
Southern standards, Tex-Mex
fiesta, BBQ, one-dish meals, and
classic takeout. 8pp full-color
photos. 2012, 271pp 7x9” $17.95.
Why did the tofu cross
the road?
To prove it wasn’t chicken.
TEEN NOVEL
LIFELONG RUNNING:
Overcome the 11 Myths About
Running and Live a Healthier
Life—Ruth Heidrich PhD with
Martin Rowe. Easy-to-use guide
dispels popular myths and offers
motivation and resources to start/
or maintain an activity with many
health benefits. 2013, 186pp 6x9”
$18.00.
FREE SHIPPING by Media Mail within the U.S. Outside the U.S. inquire about shipping charges.
AVS Members get a 20% DISCOUNT; 30% on orders of 10 or more!
ORDER FROM: American Vegan Society,
PO Box 369, Malaga NJ 08328 ● Phone: 856-694-2887 ● Fax: 856-694-2288
Complete BOOK & VIDEO/DVD CATALOG: www.americanvegan.org
28
PCRM Announces 3 Great Articles
Physicians Committee for Responsible Medicine (PCRM)
1. The GEICO Study of employees in 10 US cities who followed a
low-fat vegan diet for 18 weeks showed that despite the absence of
any limits on calories or portions, the vegan group significantly
improved its body weight, plasma lipids, and for those with diabetes,
glycemic control. www.pcrm.org/media/online/september
2. Red Meat Not Healthful Iron Source for Infants
Feeding infants red meat is unnecessary and possibly harmful
according to Ulka Agarwal, MD. Plant-based, iron-rich foods such as
green leafy vegetables, legumes, and whole grains help develop longterm healthful eating habits. She recommends avoiding the ill effects
associated with red meat consumption, including cancer, heart
disease, and type 2 diabetes. www.pcrm.org/health/medNews
3. Dr. Neal Barnard says, “It is time for doctors and hospitals to
make the transition from being bystanders in food-related illnesses to
becoming role models and leaders in the fight for health.” He
suggests turning waiting time into learning time with nutrition posters
and booklets. Talk with patients about the power of foods, host
nutrition classes, and make hospitals exemplary with healthful food.
www.pcrm.org/media/good-medicine
Like us on Facebook!
www.facebook.com/AmericanVeganSociety
Make sure to LIKE the page with current postings.
We have had difficulty removing imposter pages.
Need meaningful music?
SONGS FOR ANIMALS, PEOPLE AND
THE EARTH —Daniel Redwood. 8 songs share
the message of compassion and animal rights.
2013, 30:56mins Audio CD: $11.99, Mp3: $7.82.
Order from: danielredwoodsongs.com.
FALL 2013 EVENTS
HELP AVS SPREAD
THE VEGAN MESSAGE!
Go to www.goodsearch.com
or www.goodshop.com and
enter American
Vegan
Society as the charity you want
to support.
Like to Cook?
VEGAN
COOKING CLASS
Listings
MEDIA CLASSICS
Check AVS online catalog for
listing of FREE audio
cassettes and VHS videos.
Congratulations Record-setting Hikers!
Vegan Heather “Anish” Anderson hiked the 2655
-mile Pacific Crest Trail alone at a pace of 43 miles
per day setting a new record. Her record of 60 days,
17 hours, and 12 minutes was three-and-a-half days
faster than the previous record. The next day another
vegan, Josh Garrett, broke her record which now
stands at 59 days, 8 hours, and 59 minutes. Garrett
hiked to call attention to the cruel treatment of
animals being raised for food. AVS congratulates
both athletes!
More events are listed at www.americanvegan.org.
Vegan Mainstream Professional Bootcamp Sat Oct 12 Los Angeles CA, Sat Nov 2, Austin TX. Provides
authors, entrepreneurs, chefs, personal trainers, coaches, or aspiring business owners with tools & tips for successful
business. veganprofessionalevents.com
Healthy Lifestyle Expo Fri Oct 18 to Sun Oct 20 2013, Warner Center Marriott, Woodland Hills CA. Health
experts speak on heart disease, weight loss, cancer, and how to make lifestyle changes. 818-349-5600 vegsource.com
VegFests, big & small, usually have exhibits of vegan products, food samples and sales, and speakers.
Lookup VegFest on the web for additional listings. If one doesn’t exist, start one in your area!
Sat/Sun Sept 28/29 World Veg Festival San Francisco Co Fair Bldg SF CA sfvs.org
Sat Oct 26 Twin Cities VegFest Coffman Memorial Union U. Minnesota Minneapolis MN tcvegfest.com
Sat/Sun Oct 26/27 Boston Vegetarian Food Festival Boston MA 617-424-8846 bostonveg.org
Sat Nov 9 Northeast Florida VegFest Riverside Park Jacksonville FL nfvegfest.org
Sat Nov 9 Atlanta VegFest Atlanta GA atlantavegfest.com
Sat Nov 16 NY Capital Region Vegetarian Expo Albany NY nyvegetarianexpo.org
29
POWERFUL VEGAN MESSAGES:
Out Of The Jungle For The Next Generation
H. Jay Dinshah’s book Out Of The Jungle: The Way of Dynamic Harmlessness is the basis
of this upcoming book in print, ebook, videos, and a speaking tour by his daughter Anne.
We are adding stories of how Jay’s leadership and words led many current luminaries to
veganism and to align their work with their values. AVS members also contribute great
practical wisdom they learned from Jay. Applications of dynamic harmlessness will reach
new readers, thinkers, and doers!
Let’s inspire the next generation!
To contribute stories, photos, and/or funds, please contact:
Anne Dinshah c/o AVS, PO Box 369, Malaga NJ 08328;
[email protected] (subject: PVM); or 856-694-2887.
_______________________________________________________
New to veganism? Want to make a difference?
Be inspired by Brian and Sharon Graff, Alex
Hershaft, Dr. Michael Klaper, Victoria Moran,
John Pierre, and many more as they share their
touching stories. They were inspired to do
tremendous actions on behalf of the animals and
discovered their abilities to make positive
changes.
Anne and Jay
Dinshah in 1976
The animals are counting on all of us!
Can’t wait for Powerful Vegan Messages coming in 2014?
Purchase Out of the Jungle 1995 5th edition $7.95 and contact AVS to be a volunteer!
Donate today at http://americanvegan.org/PVM.html
Ken and Alice Christianson of Fargo
North Dakota sent this photo of their 1950
Chevy pickup. “You must be thinking that
hotrods have little to do with Ahimsa. But
we thought that the [Ahimsa] license plate
would be a good message for the curious
among the hotrod crowd.” Ken shared,
“Usually the person is holding a hot dog
and a beer. He looks with his head twisted
and curiously asks, ‘What is that?’ It’s a
good way to get a discussion going about
the vegan diet, animal rights, and the way
we live our life.”
Even small acts of kindness and veganism
will add up. Keep your ideas rolling!
30
For Butter or Worse
For over one hundred years, each Iowa State
Fair has enjoyed its traditional icon of a life-size
cow carved out of butter. One night during the
2013 Fair, the hallowed butter cow was doused in
red paint. Iowans for Animal Liberation took
credit for the action. They wrote “Freedom for
All” on the glass case containing the cow. Their
email stated, “The paint represents the blood of 11
billion animals murdered each year in
slaughterhouses, egg farms, and dairies.” Some
fairgoers were outraged, media punsters
capitalized on the event. Marcus McIntosh of
KCCI-TV Des Moines called American Vegan
Society for comments and vegan reaction to the
incident. Anne Dinshah responded:
“Vegan is a lifestyle of compassion and respect
for all living beings. American Vegan Society
opposes acts of violence or destruction. We
understand the frustrations of Iowans for Animal
Liberation; as vegans they are the minority in a
region heavy with tradition in animal agriculture.
We all want respect for our views. Vandalism is
not going to encourage people to become vegan.
True vegans oppose violence to all cows, even
those carved in butter.
“Iowans for Animal Liberation might want to
generate a discussion of how cows are treated,
bred, and slaughtered. We should be talking about
whether people should eat meat, drink milk, and
eat butter. But this discussion is about vandalism
and it puts vegans in a poor light.
“Sensational acts not only get attention, but
they also perpetuate a stereotype that vegans are
radical. Everyone should maximize harmlessness
and positive actions towards animals and people.
There are better ways to educate people about the
suffering of animals. Hold a showing of a film,
have a vegan food booth, give leaflets to people.
Attacking people’s values and heritage at a fair
that celebrates the tradition of animal agriculture
just makes people defensive,
not open to new ideas.”
serves as a voice of reason in
the world.
THE GOLDEN RULE IN SEVEN WORLD FAITHS
Buddhism: In five ways should a clansman minister to his friends and familiars: by generosity, courtesy,
and benevolence, by treating them as he treats himself, and by being as good as his word.
Christianity: All things whatsoever ye would that men should do to you, do ye even so unto them.
Confucianism: What you do not want done to yourself, do not do to others.
Hinduism: Men gifted with intelligence... should always treat others as they themselves wish to be treated.
Islam: No one of you is a believer until he loves for his brother what he loves for himself.
Judaism: Thou shalt love thy neighbor as thyself.
Taoism: Regard your neighbor’s gain as your own gain, and regard
your neighbor’s loss as your own loss.
ANIMAL
REVERENCE FOR LIFE
is the phrase originated by Dr. Albert Schweitzer to describe his belief that all life has
value. It is not a fanatical form of absolutism, but a highly ethical scale with which to
balance any given situation, a yardstick against which to measure our daily activities.
POWERFUL VEGAN MESSAGES
begins with The Golden Rule, explains Reverence for Life,
teaches veganism, provides valuable wisdom for everyday life,
plans to close all the slaughterhouses through nonviolent methods,
and encourages everyone to take an active role in educating people towards veganism.
31
Book Review:
Whole: Rethinking the
Science of Nutrition is a 2013
New York Times bestselling
sequel to The China Study.
Authors T. Colin Campbell PhD
and Howard Jacobson PhD are
both experts in the field of
nutrition. Dr. Campbell is
currently a professor emeritus of
nutritional biochemistry at
Cornell University, while Dr.
Jacobson is a health educator
with a doctorate in health studies.
The China Study provided strong
epidemiological evidence
supporting the health benefits of a
purely plant-based diet. In Whole,
Campbell and Jacobson
collaborated to discuss the
reasons why a plant-based diet
has not yet become mainstream
for the American public. The
evidence was out there, Whole
declares, ever since The China
Study was published—so what
are the barriers stopping
widespread adoption of a wholefood, plant-based (WFPB) diet?
The authors discuss their
findings in terms of a “WFPB
diet” instead of using the phrases
32
“vegetarian” or “vegan,” which
have ideological connotations.
Moreover, the authors emphasize
that while vegan diets are
exclusively plant-based, they are
not always composed of whole
foods but often of processed ones,
which means that vegans could
stand to gain as much from the
perspective in this book as
nonvegans. As someone who
grew up on a dairy farm, Dr.
Campbell is not an animal rights
activist—he is simply a scientist
with an interest in nutrition. But
perhaps the absence of an agenda
on his part is what makes his
argument all the more
compelling. At its core, Whole is
about science and the corporate
interests which obstruct science.
Whole is a call to return to the
integrity of the scientific method
and making nutritional
recommendations based on
objective truths that look at the
whole picture, not mere
reductionism. Ultimately, Whole
is a comprehensive critique of the
scientific methods of the nutrition
establishment.
As an exposé about the failure
of scientists and nutritionists to
be good scientists, the authors
stress the need to put the public’s
best interests first. The book
emphasizes a society-wide failure
to look at evidence for a plantbased diet impartially. Colored by
various interests, the nutrition
recommendations commonly
espoused by various institutions
do not reflect what we now know.
Instead of discussing nutrition
and epidemiology, Campbell
focuses on the cover-up—why, if
The China Study was regarded as
the “Grand Prix of epidemiology”
by the New York Times in 1990,
has the population not already
shifted to a plant-based diet?
Twenty years later, not much has
changed about the way
Americans eat. The authors argue
that the knowledge was ignored
for a variety of reasons, including
corporate interests, biased
scientific studies sponsored by
the food industry, reductionist
thinking, and the need for Big
Pharma to sell pills for chronic
disease management.
Whol e i s e as y-t o - read,
presenting scientific information
in an engaging and simple way.
In spite of the content’s focus on
scientific methods, it reads like an
intriguing conversation with a
close friend instead of mimicking
an academic manuscript. It’s also
eye-opening, with information
that every American should know
but likely doesn’t.
Its main drawback is that it
does not serve as an effective
stand-alone book. It should be
read alongside The China Study
for newcomers to the idea of a
plant-based diet. Because the
book does not delve as much into
the ‘why’ of a WFPB diet in this
book, readers new to the lifestyle
who are looking for evidence of
its effectiveness have to take the
authors’ word for it that a wholefood plant-based diet is the best
way to prevent and reverse
chronic diseases.
WHOLE: Rethinking the
Science of Nutrition —T. Colin
Campbell PhD with Howard
Jacobson PhD, 2013, 344pp
6x9¼” hard $26.95.
—Reviewed by Meera Kanabar,
student in the Public Health masters
degree program at Columbia
University and intern for AVS.
Membership/Subscription Renewals are due at the end of the calendar year.
Subscribe to American Vegan
Make payments to American Vegan Society
& receive 20% or greater discount on books purchased from AVS.
Enclosed: …..$20 per year …..$10 Student/Low Income .….New member. ..…Renewal
…..$200 Life Membership …..$500 Life Patron …..$1000 Life Benefactor
…..I’m learning about vegan living. …..I am a new vegan.
I have been vegan……years.
Remarks:
Check one or both
□ Print copy
□ PDF copy
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If both checked, add $5
AV 13-3
Phone, e-mail
Send to: American Vegan Society, PO Box 369, Malaga NJ 08328
Ph : 856-694-2887 or Fax: 856-694-2288
Your Address Label
Above your name is the year of
your membership expiration. If
you are a Life member, you will
see “Life.” If you have inquired
but not yet joined, “Inq” appears
above your name.
DEFINITIONS
VEGAN: Uses plant foods and
fibers, rejects all animal-source
food and clothing.
TOTAL VEGETARIAN: Uses
no animal-source food, vegan in
diet only; still using some animal
items such as leather, wool.
VEGETARIAN: Uses no flesh,
fish, fowl (products of slaughter),
still using milk or dairy products.
(lacto-vegetarian), or eggs (ovovegetarian).
Sign-up for E-Alerts online at
AMERICAN VEGAN SOCIETY MEMBERSHIP
BASIC MEMBERSHIP is open to all: vegan, vegetarian, or non-vegetarian.
ADVANCED Membership (voting, office holding) is open to vegans practicing Ahimsa
(send for application form).
MEMBERSHIP/SUBSCRIPTION is $20 per calendar year (2 or 3 print issues &
website). Join before midyear, receive back issues; join post mid-year and dues cover to
end of following year. Pay by check, money order, credit card (Visa, MasterCard, or
Discover), or online. Student or low-income $10 within U.S.A.
LIFE MEMBERSHIP is $200; Life Patron $500 or more; Life Benefactor $1000 or more.
Each type includes lifetime (yours or AVS) American Vegan subscription. Each type
payable at one time or in installments, completed within two years.
IRS REGULATIONS permit tax-deductibility for all actual contributions (including Life
Membership donation beyond the first $100—due to the value of the lifetime American
Vegan subscription). FEES paid for annual membership, or books, tapes, conventions,
etc. are paid for value received so are not tax-deductible according to IRS regulations.
CANADA: Please remit U.S. $25, by International Postal Money Order, or Bank
Cashier’s Draft on account in a U.S.A. bank. Or use credit card.
OVERSEAS: U.S. $30 air mail. As above; or United Kingdom personal check in
₤ Sterling at current exchange rate.
The American Vegan Society (AVS)
promotes, supports, and explores a compassionate, healthful, sustainable lifestyle.
The diet is plant-sourced, varied and abundant.
For ethical, health, environmental, and other reasons we reject all animal products
in food, clothing, and commodities, and the exploitation of animals for sport or entertainment.
AVS is guided by the doctrines of Ahimsa (non-slaughter, non-violence) and Reverence for Life, and
provides community and friendship to those following and learning about this way of living.
33
Kids! Teach Yourself to Cook
Make healthy snacks and meals
Safely use knives, stove, oven, blender
Learn easy cleanup techniques
Earn certificates of accomplishment
Have fun!
Great gift for summer vacation,
birthdays, holidays, or any day this year!
Full-color
photos
throughout
160 pages
Ages 4 to 12
8½”x11” $24.95
Purchase today
from AVS.
Quantity prices
available.
E-book with glutenfree options now
available.
Adults are secretly
learning to cook
with this book too!
34
I learn to cook using the book
Apples, Bean Dip, & Carrot Cake
SHIRTS!
Colors: Carolina blue, light purple, hot pink, lime
green, and cherry red
Kids’ sizes: XS 4/5, S-8, M 10-12, L 14-16
Price: $12, or $10 if purchased with the ABC
cookbook. Order from AVS.
Sunday May 25 2014
Noon: Outdoor Lunch ● Music ● 2pm: Afternoon Program
Includes short membership meeting & trustee election
AVS Headquarters, Malaga NJ
EMCEE: Anne Dinshah is a lifelong vegan, rowing coach, author of DATING VEGANS,
and co-author of APPLES, BEAN DIP, AND CARROT CAKE: Kids! Teach Yourself to Cook.
SPEAKERS:
John Pierre is a nutrition and fitness consultant, famous as a
personal trainer to celebrities, rock stars, and Fortune 500 CEOs. His
book, THE PILLARS OF HEALTH: Your Foundations for Lifelong Wellness,
explains four principles: real food, mind stimulation, physical movement,
and spiritual philosophy. www.johnpierre.com
Fran Costigan is an internationally-hailed
culinary instructor, innovative vegan pastry chef, and author of three
cookbooks. Her upcoming book is VEGAN CHOCOLATE:
Unapologetically Luscious and Decadent Dairy-Free Desserts. She
teaches Vegan Baking Boot Camp Intensive® in NYC.
www.francostigan.com
Live Music 12-2pm!
AVS Book Room
Open 11am-6pm:
Books, Media, and
Posters!
56 & 72 Dinshah Lane
Malaga NJ 08328
Phone: 856-694-2887
Fax: 856-694-2288
Register by May 20
Suggested Donation:
Adult $25, Supporter $50
Student/Low income $10
Child $5
35
American Vegan
Published by
The American Vegan Society
A NONPROFIT EDUCATIONAL ORGANIZATION
56 Dinshah Lane PO Box 369
Malaga NJ 08328-0908
Ph: 856-694-2887 Fax: 856-694-2288
CHANGE SERVICE REQUESTED
DATED MATERIAL
McLovin’ Rooster
resides at
Farm Sanctuary in
Watkins Glen NY.
See artist Tina Kolberg’s story,
Vegan Art, on page 11.
36
Nonprofit org.
U.S.
POSTAGE
PAID
VINELAND NJ
Permit No. 38
Permit can only be used by
Publisher at Vineland P.O.

mean greens - American Vegan Society

Transcription

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