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"Vegan Inspiration"
Table of Contents
Acknowledgments xiv
Foreword xv
Todd’s Introduction xvii Jia’s Introduction xxiii Organic Farming 1 Acid/Alkaline Balance 3 Colon Health 6 Food Combining 15 Fats and Oils 17 Dairy? 19 To Soy or Not to Soy? 20 Why Vegan 21 Vegan Raw Diet 23 High Vibration Foods 25 Ayurveda 30 Fasting and Meditation 35 Rainbow Fusion Practice 36 Foundational Natural Health Practices 38 Recipe Guidelines and Hot Cooking Tips 39 Common Shopping List Items 40 Basic Kitchen Tools and Measurements 42 Dining as Communion 43 Grace 44 Apple Cider and Spice ......................46 Hip Hemp Mylk ................................46 Nut and Seed Mylks ..........................47 Basic Almond Mylk ..........................48 Spicy Nut Mylk .................................48 Almond Nog......................................49 Awesome Sesame Mylk ....................49 Almond Fruit Lassi ...........................50 Mango Lassi ......................................50 Amma Chai .......................................51 Hot Coconut Carob ...........................52 Indian Chai ........................................52 Noni Sun Tea .....................................53 Basic Fresh Juice ...............................54 Lean Green Juice ...............................55 Super Alkalinizing Juice ...................55 Garden Favorite Smoothie ................56 Love Potion Smoothie/ Breakfast of Champions ................56 Asian .................................................58 Beet ...................................................59 Cabbage with Arame .........................58 Chopped Vegetable Avocado ............60 Cole Slaw ..........................................60 Cranberry Walnut ..............................61 Cucumber Zucchini ...........................62 Greek ....................................................62 Green Papaya Carrot ......................63 Jia’s Waldorf .................................63 Kale / Lemon Flax Dressing .............64 Lemon Dill Beets & Greens ..............65 Mandala Garden .............................66 Quinoa ..........................................67 Raw Kale .......................................68 Soba...........................................68 Sunny Summer ..............................69 Traditional Potato ..........................70 Tempeh Salad/ Main Course .....70 Tempeh Thai Vegetable ...............72 Almond Caesar ...............................73 Creamy Onion ................................73 French ...........................................74 Greek .............................................74 Green Raw Goddess ......................74 Herb .........................................75 Italian ......................................75 Lemon Tahini ........................................75 Miso Magic ....................................76 Papaya Noni ...................................76 Papaya Seed Tarragon ....................76 Simply Excellent .............................77 Sun-Dried Tomato Balsamic ............77 Sweet and Sour ..............................77 Thai ..........................................78 Tofu Dill .......................................78 Vitality ......................................78 Cucumber Raita ..............................79 Gomasio ........................................80 Green Olive Tapenade ....................80 Mango Apple Chutney ....................81 Raw Chutney ...............................81 Roasted Seeds & Nuts ....................82 Raw Tapenade ...............................82 Raw Tomato Ketchup ......................82 Super Spice ....................................83 Tofu Mayonnaise ............................83 Tofu Sour Cream .............................83 Yellow Tomato Salsa .......................84 Carrot Almond Pate .......................85 Hummus ......................................85 Carrot Cashew Dip .........................86 Mexican Black Bean .......................87 Guacamole ...................................87 Shiva Super Dip ..............................88 Sunny Almond Spread ....................89 Sunny Dip ....................................90 Almond Pesto ................................91 Bliss .............................................91 Erin’s Island Magic .......................92 Gombu.........................................92 Indonesian Almond Butter .............93 Hot Thyme ....................................94 Nirvana ........................................94 Orange Almond .............................94 Orange Ginger Marinade ................94 Peaceful Pesto ..............................95 Secret .........................................95 Shitaki Miso Gravy .......................96 Sundried Tomato ...........................96 Sweet Ginger Dipping .....................97 Tahini ........................................97 Teriyaki Marinade ..........................97 Vegan Raita ..................................98 Walnut Sage .................................98 Soups Creamy Carrot Yam .......................99 Cream of Broccoli ........................100 Creamy Potato Vegetable .............101 Gardens’ Coconut Mana ...............102 Golden Split Pea ........................103 Lemon Lentil ...............................104 Marvelous Millet ..........................105 Potato Beet ................................106 Potato Corn Chowder ...................107 Raw Avocado ...............................108 Raw Tomato .................................108 Raw Super Soup by Isabel ............109 Raw Avocado Cucumber ...............109 Simply Delicious Miso ...................110 Thai Coconut Cauliflower .........111 Todd’s Thyme ...........................112 Ayurvedic Indian .......................113 Coconut Cinnamon Squash ...........114 Caraway Cabbage .......................114 Cashew Tomato Curry ...................115 Coconut Rice ................................116 Corn bread ...................................117 Curried Potato Fries .....................118 Green Beans/Ginger & Mac Nuts ...119 Herb Roasted Potatoes .............119 Italian Vegetables .......................120 Jia’s Summer Rolls ......................121 Moroccan Carrots ........................121 Ma’s Khicharie ............................122 Mega Wrap ..................................123 Spiced Kale .................................124 Spicy Corn/ Red Peppers ..............124 Stir Fry Veggie Curry ...................125 Thai Vegetables/ Noodles ............126 Zucchini & Mushrooms/ White Sauce..............126
Recipes 45
Beverages
Salads
Condiments
Apricot Apple Chutney ....................79
Dips
Sauces
Best Borscht ................................99
Main Courses Buddha Balls 129 Forbidden Rice Medley 130 Indian Dahl 131 Indian Pilaf 132 Indian Tofu Broccoli 133 Indian Vegetable Curry 134 Khichari 135 Krishna Cakes 137 Ma Ma Mia Spanish Casserole 138 Masala Tempeh 139 Mona’s Mock Chicken Tofu 139 Quinoa Black Bean Enchiladas 140 Simply Delicious Tempeh 140 Sesame Butternut Curry 141 Spicy Indian Rice 141 Sushi Rice 142 Sushi with Avocado, Cucumbers and Carrot 142 Thai Kabocha Vegetable Curry 143 Wild Rice Medley 144 Zucchini Love Boats 145 Apricot Dreams ............................146 Bliss Balls ...................................146 Carob ........................................146 Chocolate Mac Nut ......................147 Coconut Carrot Ginger .................148 Coconut Ginger Oat Bars ..............149 Ginger .......................................149 Molasses ..................................150 Prasad .......................................151 Oatmeal Pineapple Nut ................152 Super Delicious ............................152 Tahini Sesame ..............................153 Muffins and Breads Banana Walnut Bread ..................156 Banana + Muffi ns .........................157 Carrot Bread Supreme ..................157 Pineapple Date Muffi ns .................158 Apple Bake ...................................160 Apple Cherry Crisp .......................160 Apricot Rice Pudding ....................161 Ginger Plum Cobbler ....................162 Indian Rice Pudding ......................163 Jell-O – Vegan Style ......................163 Mango Delight. ...........................164 “Ma” Freedom’s Ginger Vanilla Chai Cacao Dreams ...............164 Tapioca Pudding by Cheryl .............165 Tropical Fruit Crumble ...................166 Carrot .....................................167 Fig (Vegan Figgie pudding) ..........168 Lemon Poppy Seed .....................169 Pineapple Upside Down ..............170 Pineapple .................................171 Vegan Chocolate by Amber .........172 Yummy Raw Carrot ....................172 Blueberry ..................................173 Lillikoi Passion ............................173 Mango Coconut Cream ................173 Maple Whip ................................173 Strawberry Whip ..........................173 Cashew Cream ............................174 Coconut Sesame Cream ...............174 Raspberry Carob .........................175 Vegan Chocolate Frosting ............175 Very Berry fruit Syrup .................176 Zesty Lemon Frosting ..................176 Pies Chocolate Passion / Pumpkin.........177 Mango Mousse Dream Pie ..............178 Raw Pina Colada Dream .................179 Raw Pie Crust ..............................179 Tropical Fruit Pie (Raw) .................180 Raw Holy Cacao ..........................181 Recipe for a Fruitful Life 182 Vegan Cooking Sample Menus 184 Glossary of Ingredients & Terms 187 Art Work 193 Contributors 196 Recommended Reading 199 The End
Asian Tofu Vegetable Delight 127
Desserts
Cookies
Temple Bliss Balls ........................154
Babaji Bread ...............................155
Puddings and Crisps
Cakes
Dessert Sauces
or
"The Beginning"
How can we change a world in which decisions that affect our health and the health of the planet for generations to come are taken in order to present economic growth at the next shareholders meeting?
What can we do as individuals in this world of giant corporation greed, human and animal suffering, and environmental destruction?
Each decision we make—what we choose to buy, choose to eat—will have an impact on the environment, on animal welfare, and importantly, on human health.
Jane Goodall, Harvest for Hope, A Guide to Mindful Eating It does take effort to question whether our conventional ways of thinking and acting truly serve us. John Robbins, The Food Revolution There is a call for a new life for each of us, a life that is infused with a deeper understanding of our own being as well as a unity with all beings everywhere. Mata Vanessa Stone, www.AmalaFoundation.com
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It takes effort to ask whether our lives are in alignment with the prayers and deeper purposes of our hearts.
It takes effort to consciously make choices that deviate from the cultural norms, yet bring us closer to our wholeness and true health.
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Recognize that yearning and build your relationships and choices based on that.
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Dr. Terry Shintani, M.D., J.D., M.P.H. “The Hawaii Diet” ™
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Fortunately, more and more of us are every day realizing we can choose a way of life, and a way of eating, that free us to our highest health potential and lead us to a far more fulfi lling experience of our bodies and our lives. We can experience the joy of healthy cardiovascular systems and healthy hearts, and naturally healthy blood pressure levels. We don’t need any longer to clog our arteries with saturated fat and cholesterol, but can feed our bodies with wholesome natural food so we can truly live to the heights of our potential. We can break out of the habits that tell us to conform and stay put, and say No to the lies of industries that profit from our pain.
John Robbins, The Food Revolution
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In the degree that we recognize our oneness, our connection, with the Infi nite Spirit which is the life of all, and in the degree that we open ourselves to this divine infl ow, do we come into harmony with the highest, the most powerful, and the most beautiful everywhere.
Ralph Waldo Trine, At Home in the Universe
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People are now neuroadapted to a diet that is overly rich in animal-based and unhealthful processed foods. The human, economic, and environmental cost of this situation is staggering. We are a civilization ensnared in a dietary pleasure trap. Modern foods are like magical poisons, hyper-stimulating the brain’s pleasure centers, while simultaneously destroying health.
Douglas L. Lislie, Ph.D., Alan Goldhamer, D.C., The Pleasure Trap
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The ecological and social crises we face are inflamed by an economic system dependent on accelerating growth. This self-destructing political economy sets its goals and measures its performance in terms of ever-increasing corporate profits—in other words by how fast materials can be extracted from Earth and turned into consumer products, weapons, and waste.
www.Joannamacy.net
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Protecting something as wide as this planet is still an abstraction for many. Yet I see the day in our own lifetime that reverence for the natural systems—the oceans, the rainforests, the soil, the grasslands, and all other living things—will be so strong that no narrow ideology based upon politics or economics will overcome it.
Jerry Brown, Governor of California, www.Joannamacy.net
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This we know. The Earth does not belong to man: man belongs to the Earth. This we know. All things are connected like the blood, which unites one family. All things are connected.
Chief Seattle’s Address, 1854
GLOBAL WARMING, inequity,
war and the other problems
we face are a direct result of
our cultural attitudes and
practices. Is there an idea that could
transform the roots of our culture and
lay a solid foundation for peace and
sustainability? A timeless, universal
idea that is beckoning to us three times
a day but which we mainly fail to recognise?
Yes, I believe there is, and it’s
our daily food.
Our most immediate and socially significant
connection with the larger order
is through eating food. Our food choices
are a surprising and overlooked key to
understanding our culture and ourselves.
By making wise food choices, we can
transform our world into a place of
harmony and abundance.
We were all born into a culture
that forced us, virtually from birth,
to eat the flesh and secretions of certain
animals who are bred, confined
and killed for this purpose. Early on,
we are taught the habit of disconnecting
the reality that is on our plate
from the reality of getting it onto our
plate. We became masters of the art of
disconnection.
There is no greater taboo in our
culture than honestly discussing the
environmental devastation, cruelty and
disease caused by using animals for
food. The reason it is such a taboo is
that in our hearts we yearn to live in
a world of kindness and respect for all
life. We naturally feel a kinship with
animals. So we repeat to each other
many erroneous myths such as the
protein myth, the taste myth, and the
no-soul myth to justify our routine
abuse of animals; but the main cause
of our ongoing oppression of animals
is our disconnectedness: we turn away.
All the institutions of religion, science,
media, family, government, business
and education co-operate to keep our
catastrophic abuse of animals wellhidden,
ignored and trivialised.
And catastrophic it is. Not just to the
animals, but to us as well. For example,
global warming is eating meat and
dairy products. According to a recent
major study by the United Nations
entitled Livestock’s Long Shadow, the single
largest contributor to greenhouse gases,
of all human activities – greater even
than all transportation by car, truck,
bus, boat, train and plane – is livestock
production. Breeding millions of cows,
pigs and other animals for food is the
greatest source of nitrous oxide (from
manure), a greenhouse gas 296 times
more powerful than carbon dioxide,
as well as animal-generated methane
gas, which is twenty-three times more
powerful. The science on this is unequivocal.
Eating animals requires massiveamounts of fossil-fuel inputs, directly
pumping carbon dioxide into the atmosphere.
In the West, we transport
over 70% of our corn, soybeans, oats
and other grains to feed animals. We
pump water to irrigate these fields,
and manufacture millions of pounds
of fossil-fuel-based fertiliser and pesticides
to grow animal feed. We use vast
amounts of fossil fuel to house and
slaughter billions of animals yearly.
The end result of all this is that while
it takes two calories of fossil fuel to
produce one calorie of protein from
soybeans, and three calories for wheat
and corn, it takes fifty-four calories
of fossil fuel to produce one calorie
of protein from beef! It’s easier to see
the gallons of petroleum poured into
our cars than it is to see the gallons of
petroleum poured into our cheese,
eggs, fish and meat. We waste huge
amounts of petroleum for our meat,
and send our young to war to ensure
the supply.
On top of this, the primary driving
force behind deforestation is cattle
grazing and clearing land to grow soybeans
and other grains to feed factoryfarmed
chickens, pigs and fish. This is
a further major contributor to
loss of biodiversity and global
warming. Sixty per cent of fish
is now factory-farmed, causing
severe water pollution and
decimating wild fish populations.
Our limitless appetite
for factory-farmed fish, birds
and mammals has brought our
oceans to the brink of collapse.
Dairy cows are fed huge quantities
of fish to ‘enrich’ their feed
to increase milk and meat output.
It takes three to five pounds
of caught fish to make one pound of
farmed salmon. We have exterminated
fish, turtles and sea mammals to such
an extent that jellyfish are now taking
over parts of the ocean, and fishing
vessels have to go out so far that
they use ever-increasing amounts of
fuel. A recent study published in The
Lancet medical journal concluded that
the only effective way to reduce greenhouse
gases is to reduce human consumption
of animal foods.CONVERTING PRECIOUS LAND and
grains to animal fat, protein and sewage
is extravagantly wasteful. It is the
main driving force behind water pollution,
topsoil loss, habitat destruction,
and the ongoing extinction of species
that many biologists say is the greatest
threat our Earth is facing.
Eating animal flesh, dairy products
and eggs is also supremely unjust. With
our higher incomes, we buy grain and
feed it to animals whose flesh and secretions
we eat and drink, driving up
the price of grain so that millions suffer
starvation. Thich Nhat Hanh has
summed it up well: “Every day, 40,000
children die in the world for lack of
food. We who overeat in the West,
who are feeding grains to animals to
make meat, are eating the flesh of these
children.”
A diet based on animal foods devastates
our personal health. Animal
fat, animal protein and cholesterol are
directly implicated in heart disease,
diabetes, obesity, osteoporosis, kidney
disease, strokes, cancers, arthritis and
many other ailments. The largest human
nutrition research project ever
conducted, the China-Cornell-Oxford
study, concluded that “the closer
one approaches a total plant-based
diet, the greater the health benefit.”
Eating animal foods also devastates
our human spirit. Meat
production requires a merciless
exploitation of what we know in
our bones is the most sacred dimension
of life: mothers giving
birth, nesting and nurturing their
babies. Female animals are usually
raped with sperm guns, their
babies are stolen from them and
killed, and the mothers (mere
‘breeders’) are also killed for their
flesh after several years of cruel
treatment.
We drug them, rape them and
terrorise them, we sicken, oppress,
imprison and torture them
and destroy their families, and we
wonder why we find pandemics
of rape, terror, oppression, incarceration,
torture and family breakdown
in our human world. As we
sow, so shall we reap. We employ
whole armies of men and women
to do the horrific work of confining,
mutilating and killing billions
of hapless animals, work that is
bound to harm them and those
around them both physically and
psychologically. As Martin Luther
King, Jr. said, “violence anywhere
hurts everyone, everywhere.” We
are all connected.
VEGANISM – STRIVING TO minimise
our violence towards animals
– is indeed an idea whose time
has come. Veganism reflects our
true nature. Veganism is simply
seeing all living beings as sentient
beings to be respected rather than
seeing them as commodities to be
used and consumed. The motivation
underlying veganism is compassion.
As each of us awakens to
the power of this idea, we will reduce
animal cruelty and suffering
as well as our abuse of the Earth. Our
personal, social and spiritual health are
all connected.
In our culture, there is no more
powerful lifestyle change than switching
to a plant-based diet, because
this shift will lead to sustainability,
to healing and to compassion for the
countless animals, humans and future
generations to whom we are related. As
we allow others to be free and healthy,
study, concluded that “the closer
one approaches a total plant-based
diet, the greater the health benefit.”
Eating animal foods also devastates
our human spirit. Meat
production requires a merciless
exploitation of what we know in
our bones is the most sacred dimension
of life: mothers giving
birth, nesting and nurturing their
babies. Female animals are usually
raped with sperm guns, their
babies are stolen from them and
killed, and the mothers (mere
‘breeders’) are also killed for their
flesh after several years of cruel
treatment.
We drug them, rape them and
terrorise them, we sicken, oppress,
imprison and torture them
and destroy their families, and we
wonder why we find pandemics
of rape, terror, oppression, incarceration,
torture and family breakdown
in our human world. As we
sow, so shall we reap. We employ
whole armies of men and women
to do the horrific work of confining,
mutilating and killing billions
of hapless animals, work that is
bound to harm them and those
around them both physically and
psychologically. As Martin Luther
King, Jr. said, “violence anywhere
hurts everyone, everywhere.” We
are all connected.
VEGANISM – STRIVING TO minimise
our violence towards animals
– is indeed an idea whose time
has come. Veganism reflects our
true nature. Veganism is simply
seeing all living beings as sentient
beings to be respected rather than
seeing them as commodities to be
used and consumed. The motivation
underlying veganism is compassion.
As each of us awakens to
the power of this idea, we will reduce
animal cruelty and suffering
as well as our abuse of the Earth. Our
personal, social and spiritual health are
all connected.
In our culture, there is no more
powerful lifestyle change than switching
to a plant-based diet, because
this shift will lead to sustainability,
to healing and to compassion for the
countless animals, humans and future
generations to whom we are related. As
we allow others to be free and healthy,
we become free and healthy.
Will Tuttle is the author of The World Peace
Diet.
ILLUSTRATION: MATT KENYON
Will Tuttle is the author of The World Peace
Diet.
ILLUSTRATION: MATT KENYON