Eating Smarter. Living Better.

A vegan starter guide

Vegan Baking Substitutes

You don’t have to give up all of your favorite desserts because you have become vegan. You will just need to learn how to bake without using dairy or eggs. Below is a list of baking substitutes that you can use with any kind of recipe.

Milk

Your best bet when substituting milk is with soy milk or almond milk. There are other types of milk, but they do not contain fat, and fat tastes good in baked goods. So save the rice milk for cooking and use soy or almond milk for a rich and satisfying dessert.

Milk:

1 cup soy or almond milk = 1 cup dairy milk

Buttermilk:

1 cup buttermilk = 1 cup soymilk with 2 Tblsp lemon juice allowed to sit 5 minutes

1 cup buttermilk = 1/2 cup vegan sour cream mixed with 1/2 cup water

Cream

The best substitute for cream would have to be coconut cream, which is the thick portion on the top of a can of coconut milk. This can be used as a direct substitute for dairy cream in any whipped cream recipe. You can also use soft tofu, which will give you a light cream when pureed. If you’re going to go the tofu route and want a creamy texture, always choose varieties that are labeled as ‘Silken.’ However, for thicker textured recipes, like pumpkin pies and cheesecakes, the non-silken tofu works best.

Cream:

1 cup cream = 1 cup coconut cream (the thick portion on the top of a can of coconut milk)

1 cup cream = 1 cup pureed tofu are non-dairy alternatives

Sour Cream:

1 cup sour cream = 1 cup vegan sour cream

1 cup sour cream = 1 cup soy yogurt

Butter

I thought real butter was essential to baking. Nope! There are some great vegan butter substitute. One of the most popular, and probably the best tasting, is Earth Balance buttery spread. If you are going to use the butter for crusts, then you want to make sure to freeze it before you use it. Non dairy butters tend to be thinner, so if you want a flaky crust, use the frozen butter right out of the freezer and chill the crust 15 minutes before rolling it out. Another point to remember is that most vegan butter are NOT salt-free. That means you will have to reduce the additional salt in a recipe by half. Finally, butter can be replaced by vegetable oil (25% less) in most recipes.

Butter:

1 cup butter = 1 cup vegan butter

1 cup butter = 3/4 cup vegetable oil

Cheese

When cooking, good tasting cheese is the hardest thing to substitute.  Cheese alternatives in baking is slightly easier. For any baking recipes that include cream or ricotta cheese, here are my alternatives:

Ricotta Cheese:

1 cup ricotta cheese = 1 cup mashed tofu with a dash of lemon juice

Cream Cheese:

1 cup cream cheese = 1 cup heavy coconut cream blended with a dash of lemon juice

Eggs

Eggs are important in baking for two reasons: Binding and leavening. Binding helps keep all your recipes together. Leavening makes things light and fluffy. To replace eggs in recipes, you will need to first identify what function the eggs serve in each recipe. Since not all egg replacers are created equal, half a recipe first for your eggsperiment! While you won’t be able to make very light desserts that call for a lot of eggs. You should have no problem doing any recipe that uses 3-4 eggs. Please note that muffins and cookies typically don’t need a binding agent.

What needs binding?

  • Custard pies (i.e. pumpkin pies)

What needs binding and leavening?

  • Quick breads, cakes, muffins, etc.

Thickening and binding:

1 egg = 1 tbl ground flax seeds mixed with 1/4 cup water

1 egg = 3 tbl pureed tofu and 2 tsp cornstarch (This works well for quiches and custard pies.)

In cakes and quick breads

1 egg = 2 tbl of cornstarch to the dry ingredients

Leavening

1 egg = 1/4 cup soymilk + 1 Tblsp lemon

1 egg = 1/4 cup Sour Supreme + 1/4 tsp baking soda

In cakes and quick breads

1 egg = 2 tbl of cornstarch to the dry ingredients

Store-bought egg replacers

The only problem with store-bought egg replacers is that they can have a biter aftertaste. So make a small batch of whatever you’re baking to see if you mind the flavor. It is generally a 1 to 1 comparison.

Fat free egg replacers

There is a whole cooking movement about purees. They are great to cook with because you can easily slip in a serving a vegetables without your picky eater knowing. Purees are also great for baking because they can have the same properties as eggs without the fat. Applesauce, banana, squash or pumpkin, work great, but will add some their own flavor to your recipe.

1 egg = 1/4 cup puree


Regardless of Calories, Meat Eaters Gain More Weight

Weight gain from eating meatPeople continue to disbelive that it’s not as simple as calories in, calories out, but there are more links coming out to how meat consumption is directly connected to long-term weight gain. A new study from Imperial College, London, followed the dietary habits of 370,000 adults across Europe for five years.

What was the result?

  • Those who ate the least meat gained the least weight
  • Eating an additional 250 grams of meat was the equivalent of an extra 4.4 pounds over five years

What’s the connection between meat and extra weight?

  • Meat is so dense in calories, so their overall energy is higher making weight management harder
  • It makes sense that vegetarian/vegan diets would be lower in overall energy, and therefore weight management is easier

What this study proves

What makes this study different is that the caloric intake and dietary pattern were controlled. The research team also managed the education, physical activity and smoking habits of participants. Even with the caloric and physical variables controlled, an adult consuming 2,200 daily calories with relatively little meat would gain less weight than a participant with a similar caloric intake who ate more meat.

This means diets that promote high meat consumption for long-term weight loss is completely wrong. In fact, the study which was published in the American Journal of Clinical Nutrition, explains, “our results do not support that a high-protein diet prevents obesity or promotes long-term weight loss, contrary to what has been advocated.”

Vegan Work Shoes

Buying clothes and shoes for work is usually a drag, but there are some great vegan work shoes that won’t make it so bad. Whether you need half inch pumps, flats, or sandals, there is a shoe for whatever you do during 9 to 5.

Vegan Work Shoes

Vegan Flats

Want to look cute, but not be uncomfortable? Flats are a great way to dress up, but not have to deal with the pain of high heels. Stop dreading the next day after a night of dancing. Find a great pair of vegan flats to look cute in.

Women’s Vegan Flats

Vegan Special Occasion Shoes

So you have everything you need for that special occasion except the shoes? Happens to me all the time. Luckily there are a lot of vegan shoes out there for any special occasion. Look good, feel good, and save the planet.

Women’s Vegan Special Occasion Shoes


12 Bizarre Fruits & Vegetables You’ve Never Heard of – And Their Health Benefits

1. Purple Haze Carrots

Purple Haze Carrots

Orange carrots are an excellent source of vitamin A and contain phytochemicals that have antioxidants, anti-bacterial, anti-inflammatory, and other health enhancing qualities.  Purple carrots, also contain all of these elements, but have have anthocyanins – potent antioxidants.    These anthocyanins play an important role in the reduction of risk to diabetes and cornorary heart disease.

2. Okinawan Sweet Potatoe

Okinawan Sweet Potatoe

The Okinawan sweet potatoe is named for its origins in Okinawa Japan.  The residents of Okinawa are known for having one of the longest life expectancies in the world.  Some researchers are attributing thier long life expectancy to their diet – in particular their purple colored sweet potatoe.  This potatoe’s nutritional qualities are known to directly control blood sugar levels, lower risks of diabetes, and contain more antioxidants than blueberries.

3. Buddha’s Hand

Buddha's Hand

Buddha’s hand is one of the weirdest looking fruits on our list.  Reminding me of Davey Jones from the Pirate’s of the Carribean movie, the Buddha’s hand is in the citron family and is one of hte oldest members. It is entirely rind based and has an extremely low number of calories and has health benefits similar to that of a lemon.

4. Cape Broccoli (Purple Cauliflower)

Cape Broccoli - Purple Cauliflower

Purple cauliflower is very semilar to it’s more normally seen green colored variation.  The purple tint is caused by the presense of the antioxidant group, anthocyanin.  The cauliflower is low in fat, high in fiber, folate, water and vitamin C.  Consumption of cauliflower has been linked to lower risks of prostate cancer.

5. Square Watermellon

Square Watermelon

While nutritionally no different than a normal round watermelon, the square-shaped watermelon is just cool to look at.  It is forced into this shape during growth and the main reasoning behind it is that its easier to stack and store.

6. Pitahaya

Pitahaya

Pitahaya is the fruit of several cactus species, and are commonly referred to as “Dragon Fruit”.   The fruit is native to Mexico, Central and South America and Asia.  The Piahaya is rich in fiber and minerals, contains poly-unsaturated fatty acids, and antioxidants which help prevent cancer.  The fruit also lowers cholesteral and blood pressure, and can alleviate chronic respiratory tract alliments.

7. Romanesco Cauliflower

Romanesco Cauliflower

Also known as coral broccoli, Romanesco broccoli, which has a very fractal appearance,  is rich in vitamin c, fiber, potassium and caretonoids.  Health benefits of this broccoli include improved eyesight, fights viral infections, colds and flus, and can improve cholesterol,  blood sugar levels, and blood pressure levels.

8. Cherimoya

Cherimoya

Native to South America, and more specifically Bolivia, Chile, Equador, and Peru, the Cherimoya looks like a cross between an apple and the insides of a coconut.  The fruit has been shown to help control blood sugar levels and provides slowly released sustained energy.  It also helps increase the elasticity, firmness and suppleness to the skin.  The fruit is rich in vitamin c and b, fiber and potassium.

9. Durian

Durian

The durian is a very unique looking tree fruit that is around the same size as a watermelon but has a spikey outer shell with yellowish innards. The fruit is known for having a pungeant and sometimes offensive smell and taste. The smell can sometimes be so bad, that it has been banished from some hotels and public transportation in Asia.    The fruit contains a high amount of sugar, vitamin c, and potassium and is a good source of carbohydrates, proteins and fat.  The fruit also contains rich levels of estrogen which may increase fertility

10. Lychee

Lychee

The lychee is a tropical and subtropical fruit native to China.  The outside of the fruit looks similar to a strawberry while the inside looks like an egg or golfball that is a sweet fleshy substance.  Lychee contain an average of 72mg of vitamin c – 9 of them would average out to an adults daily recommended amount.

11. Carambola – Star Fruit

Carambola, also called Star Fruit because of their shape, is native to the Philippines, Indonesia, India and Sri Lanka.  The Carambola is rich in antioxidants and vitamin c, but are low in sugar, sodium and acids, and can be compared to the health benefits of strawberries.  There are some risk to eating the star fruit though.  People with kidney failure have been shown to suffer from hiccups, vomiting, nasuea, and mental confusion.  Even fatal outcomes have been documented in some instances.

12. Rambutan

Rambutans, which look like hairy or spiny strawberries, and is comparable to the Lychee.  The rambutan fruit is high in vitamin c, carbohydrates, protein, fat, phosphorus, iron, and calcium.

Famous Vegans

Entertainers

Vegan Entertainers

Gillian Anderson
Ellen DeGeneres
Portia de Rossi
Zooey Deschanel
Daryl Hannah
Woody Harrelson
Tobey Maguire
Robin Quivers
Joaquin Phoenix
Natalie Portman
Jason Schwartzman
Alicia Silverstone

Musicians

Vegan Musicians

Fiona Apple
André 3000
Erykah Badu
Matisyahu
Moby
Alanis Morissette
Jason Mraz
Prince
“Weird Al” Yankovic

Other notable people

Notable Vegan People

Bob Harper
Heather Mills
Petra Němcová
Russel Simmons
Captain Paul Watson

Factory Farming is Exactly What You Think it is

Factory farms are exactly what you think they are. Animals are treated cruelly  for the exploitation of  meat, milk and eggs. Labels such as “free range,” “free roaming,” and “cage free” does not mean the animals are treated humanely, and animal suffering happens despite what the label says.

Poultry FarmingFactory Poultry

“Cage free” laying hens are not required to have access to the outdoors and “free range” and “free roaming” hens can have severely restricted and poorly designed outdoor access. Under these labels, there are no limits on flock size or outdoor regulations. Most birds also have to endure:

  • Overcrowding: Egg laying hens are crowded by the thousands in large barns.
  • Debeaking: Most hens slated for egg production have the ends of their beaks removed without anesthesia
  • Inhumane culling: Male chicks and hens that stop laying are unwanted and killed. Common methods of killing include suffocation and being ground up alive.
  • Genetic alteration: Chickens and turkeys have been genetically altered  to grow twice as fast and twice as large. There is no prohibition on the use of genetically altered birds in “free range” farms.

Slaughter: Even if the bird was “free-range,” they can still end up at the same slaughterhouses that kills factory raised birds. Although poultry are specifically excluded from the federal Humane Slaughter Act, many slaughter plants stun the birds in an electrified water bath in order to immobilize them. However, stunning procedures are often inadequate and they can still feel pain as they move onto the actual slaughter. Next the birds are hung upside down where their throats are slashed by a mechanical blade. Inevitably, the blade misses some birds and they move to the next station intact. Finally, the birds are put into a scalding tank

Cow SlaughterFactory Beef

Life of a female cow: Cows only produce milk when they give birth. The minute they give birth the calves are taken away. At about two months into their lactation cycle, dairy cows are usually re-impregnated to keep the milk flowing. This can obviously be very taxing on a cow’s body and their bodies usually wear out in a couple of years. Like most animals who stop producing, they are sent to slaughter.

Life of a male cow: Male calves born on dairies have no real value and are sent to slaughter, or worse, are kept alive for about four months and chained inside dark crates. Their chains restrict movement so the meat is extra tender when they are slaughtered and sold as veal.

Slaughter: A beef slaughterhouse kills about 250 cattle every hour. The assembly line makes it increasingly difficult to treat animals humanely. Cattle are suppose to be “stunned” by a mechanical blow to the head. However, this step is terribly inaccurate. As a result, the cows are strung up by their back legs alive while they are then ”stuck” in the throat with a knife. As the blood drains from their bodies they continue on. Some cows stay alive as far as the tail cutter, the belly ripper, and the hide puller. Piece by piece they die a terrible death.

Pork Gestation CratesFactory Pork

Life: Pigs are no different then chickens or cows. They are treated like piglet-making machines by being impregnated again and again. Each sow has more than 20 piglets per year. Once they are impregnated, the sows are confined in gestation crates that prevent them from turning around or even lying down comfortably. At the end of their pregnancies, they are transferred to similar crates to give birth. The lack of room in these crates create sores on their shoulders and knees. When confronted about this fact, one pork industry representative wrote, “…straw is very expensive and there certainly would not be a supply of straw in the country to supply all the farrowing pens in the U.S.” The unnatural flooring and lack of exercise produces neurotic coping behaviors such as repetitive bar biting and sham chewing (chewing nothing). After the sows give birth they nurse their young for two to three weeks. The piglets are then taken away to be fattened, and the sows go through the cycle of pregnancy and birth once again.

The piglets are packed into giant factory farms until they reach a slaughter weight of 250 pounds at 6 months old. In the US, approximately 105 million pigs are raised and slaughtered every year.

Slaughter: Like cows, pigs are supposed to be “stunned” and rendered unconscious. It’s no different in a pork slaughter house. The stunning is not accurate and they are hung upside down, kicking and struggling, while a slaughterhouse worker tries to slit their neck. If the worker is unsuccessful, the pig will be carried by it’s feet to the next station.

Factory Fish

Life: Farm-raised fish has doubled over the past decade and is “one of the fastest growing food producing sectors.” Today, approximately one in five fish consumed worldwide is farm-raised.

Farm-raised fish start off in temperature-controlled hatching tanks. From there, small fish are transferred to large enclosed areas where they grow to maturity. Fish crowded into small areas can suffer from disease and suffocation. Since there are so much fish in one area, fish farmers use chemicals, herbicides vaccines, and drugs.

Slaughter: When they reach market weight, fish go to the kill plant. The fish are then put into large metal, mesh cages where the water leaks out and they die from suffocation.

Food For Thought

Regardless of the welfare standards followed at any farm, all the animals  will be slaughtered at young ages:

  • Chickens- 42 days when they could live 4 years or more
  • Pigs- 6 months when they could live 9 years or more
  • Beef cattle- at less than two years when they could live 20 years or more
  • Dairy cows- at 4 to 6 years when they could live 25 years
  • Veal calves -at only four months

No matter how well they are treated, these animals’ lives are cut short. It just goes to show that when animals are seen primarily as production units or commodities for sale, the animals’ welfare tends to be secondary to economic concerns.

Cows are Hurting the Planet

Beef Factory FarmsIn a recent  post, I talked about how animals are contributing to the climate epidemic. However, not all livestock is created equal, and unfortunately cows are a BIG part of the problem. On average, a cow releases between 70 and 120 kg of methane per year. Methane is a greenhouse gas, but is 23 times worse than carbon dioxide (CO2). So while people are concerned about what comes out of their car, the cute cow at the farm is probably doing more damage.
How does a car compare to a cow?
  • 1 cow produces 100 kg  of methane or the equivalent of 2’300 kg CO2 per year
  • The same amount of carbon dioxide (CO2) is generated by burning 1’000 liters of gas
  • With a car using 8 liters of gas per 100 km, you could drive 12,500 km per year (7,800 miles per year)

With 1.5 billion cows and bulls world-wide, we emit about two billion metric tons of CO2-equivalents per year. Now, do you really need that piece of steak?

How do Cows Compare to Other Livestock?

Cows are the hummers of the livestock world because of the amount of methane they produce. So just how bad are they? The following tables indicates the CO2 equivalents per kg that each animal produces:

1 kg of meat from
produces kg CO2
beef 34.6
lamb 17.4
pork 6.35
chicken 4.57

Factory Farming Destroys Rain Forests and Lowers Oxygen and Bio-Diversity

Amazon DeforestationBrazil is the perfect example of how cattle ranching can destroy one of our natural resources. Since at least the 1970s, the leading cause of deforestation in the Brazilian Amazon has been grazing lands for cattle. The government attributed 38% of deforestation from 1966-1975 to large-scale cattle ranching, but today it’s worse.  Brazilian meat imports in Europe has gone up  from 40 to 74%. 80% of this meat comes from land in the Amazon.

What is driving deforestation?

  • The devaluation of the Brazilian real doubled the price of beef  and created an incentive to expand their pasture areas
  • Road construction reduce the costs of shipping and packing beef
  • At times of high inflation, the appreciation of cattle prices and the stream of services they provide may be a better financial investment
  • Developers can gain title to Amazon lands by clearing forest and placing a few head of cattle on the land. Essentially grazing land for cattle are a way to gain ownership of land in the Amazon

Greenpeace has confirm that grazing land for beef continues to be the largest driver of deforestation in the Brazilian Amazon. The research shows that the total area occupied by cattle ranches in the Brazilian Amazon is 214,000 square miles. Just how big is that? A little larger than France. So between 1990 and 2003 the cow population has nearly tripled from 26.6 million to 64 million in the Brazilian Amazon.

Deforestation and Oxygen

Our forest and trees are “the lungs of the Earth.” By destroying them, we are severely hurting the  planet’s oxygen supply. Oxygen is the most abundant chemical element, by mass, in our biosphere. Oxygen is the third most abundant chemical element in the universe. Remove oxygen and only anaerobic bacteria could survive. Our forests are also important to the world’s climate because they help in rain formation and absorb carbon dioxide.

Bottom line: As vast forests such as the Amazon are cut back, photosynthesis is greatly reduced. No photosynthesis, no oxygen. No oxygen, no life.

Deforestation and Bio-diversity

While the loss of forests is clearly visible, a decline in biodiversity is not. However, fewer species in the ecosystem increases the fragility of life for all species. Deforestation can directly lead to biodiversity when animal species no longer have their habitat, cannot relocate, and therefore become extinct. Deforestation can also lead to certain tree species permanently disappearing, which affects biodiversity of plant species.

How bad is it?

Well, half of all 5 to 80 million species live in the rainforest and it only makes up seven percent of Earth’s total land area, making these habitats dense with life. Scientists have only named 1.5 million species in detail, but say 137 species are  becoming extinct daily.