Going vegan is easy, no need to go vegetarian first.

Our newsletter for August 2015:

Going vegan is easy once you have decided that it is immoral to harm animals. There is as much, if not more cruelty in a glass or milk and in an egg than there is in animal flesh. The ‘use’ of all animals is horrific. Please don’t buy into the ‘myth’ that it is difficult to go vegan (which is what all of the ‘animal groups’ are duping the public into believing).

Going vegan is wow, fun, easy, healthy but most of all you will be doing it for the right reasons – because you know that it is the ethical thing to do if we are to stop animal ‘use’. It is the best form of action that we as humans can do – the law is not going to stop animal ‘use’ until we as humans do. It’s a simple mind switch, a paradigm shift.

Next time you go shopping consider buying mock meats etc instead of animal flesh, consider buying milk substitutes https://activevegandotorg.wordpress.com/2015/04/02/switching-from-dairy-to-nut-milk-is-easy/, and items which you can use instead of eggs in your cooking and baking in addition to your usual purchase of fruits, veg, nuts and seeds. There is no need to go vegetarian first before you go vegan, simply jump right in and go vegan – it’s that easy.

Information is what you need, the correct information from the onset to make that transition as fun and enjoyable as possible. When you have the right information on what to add into your shopping basket in order to plan great tasting well balanced meals, you will never look back. The rest you will learn along the way – it really is quite fun!

Here is a list that may help you: https://activevegandotorg.wordpress.com/2015/04/03/top-pantry-essentials-for-eating-vegan/ , and yet another more extensive list for your https://activevegandotorg.wordpress.com/2015/01/20/how-to-get-your-vegan-pantry-started/ – do click on the links to give you an idea of all the wonderful food items that you will be enjoying! There may even be some that you have never heard of!

We also recommend that you visit: https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.howdoigovegan.com%2F&h=oAQFls5dv – it’s all about knowledge, empowerment, being in charge, going vegan, education, and showing others how easy going vegan is, your arms and legs don’t fall off. You become so much more healthy, and one by one – the world becomes vegan. We all want this so badly. We all want to live in a nonviolent world. This is the only way that we as humans are going to accomplish that! Enjoy!

The world is vegan if you want it.

Egg replacements

Have a favourite recipe that you’d like to make egg-free? It’s easy! There are a variety of things you can use depending on the type of recipe. So very many are still struggling with the concept of replacing eggs in their cooking.  This ought to make it a lot easier for you ! Try it and see how great you start feeling!

Baked Goods.

You can use any of the following substitutions for cakes, cookies, muffins, breads and other baked goods which use eggs as a binder (to hold them together). Some of these may change the taste of your recipe, so pick the one that would work best (for example, banana goes great in pancakes and recipes with chocolate or vanilla, flax seeds go well in nutty recipes, apple sauce in fruity recipes).

 1 egg = 1/2 banana (mashed)

1 egg = 1 T ground flax seeds soaked in 3 T water

1 egg = 1/4 cup apple sauce

1 egg = 1 T oil + 2 t baking powder + 2 T water

1 egg = 1/4 cup pumpkin puree

1 egg = 1 T of chia seed to 3 T of warm water

1 egg = 1.5 t Ener-G Egg Replacer + 2 T water (see below)

Ener-G Egg Replacer is a balanced blend of different flours, starches and leaveners, and works very well replacing eggs in any recipe without affecting the taste. Note that the powder must be mixed with the water prior to adding it into the recipe. It is inexpensive and available at most health food stores, vegetarian grocery stores, and also online.

Quiche and Custards.

For recipes that are very “eggy” and not fluffy, purée 1/4 cup soft tofu (unsweetened) per egg in the recipe. Make sure it’s well blended to avoid chunkiness in the final product.

Breakfast Scramble and “Egg” Salad.

Crumble about 1/3 cup of medium firm tofu in place of each egg in recipe.

When you get used to the idea it’s easy! Put it to practice!  If you are not already vegan consider going vegan.  Kick the eggs out of your plan altogether! Go healthy, cut out ‘unhealthy cholesterol and cruelty from your life! It really is that easy – the choice is yours.

How to get your vegan pantry started.

Stocking a vegan pantry is easy. Going vegan has never been easier than it is right now!

If you care enough about animals, our environment, and your health, then you are on your way to going vegan, and it’s never been as easy as it is right now! It’s up to you to make the switch and do what you believe is moral and just. We want to encourage you as much as we possibly can with information that shall set you off in the right direction.

With a full on vegan pantry in play and the right mind set, you simply cannot go wrong! Remember to give your palette a couple of weeks to adjust and get used to not consuming animal products. Once your palettes have been ‘reset’ to clean and healthy whole foods, you shall never look back again!
This list may not be a surprise to someone who is already vegan however, it can be a great resource to someone who is a lacto-vegetarian trying to become vegan. It is also a great resource for just about anyone looking to create healthy and delicious meals though . Having the right and basic ingredients in your pantry means you can cook a healthy meal, hopefully in a short time after you come home from a busy and tiring workday. Being vegan is not difficult but it takes a little effort on our part, especially when we are starting out. A vegan pantry does not contain any animal products, yet you can make wonderful meals with what you have on hand.

Here are some of the basic ingredients you will need in addition to groceries you may already have:


Whole Grains:


* Whole Wheat Couscous
* Brown Rice
* Quinoa (Pronounced Keen-wah)
* Amaranth
* Barley
* Oats
* Millet
* Spelt Flour:
* Whole Wheat
* Wheat Pastry flour (Good substitute for Maida or while flour)
* Teff Flour
* Soy Flour
* Besan (Gram flour)
* Rice Flour
* Beans flour (Any beans)
* Grains flour
* Semolina (Rava)

Pasta (check labels because pasta can contain eggs) :


* Various pasta shapes, like fettucine, linguini, angel-hair, spaghetti, penne, ziti, orechiette, farfalle, elbow pasta, lasagna noodles, orzo, to name but a few.
* Spinach pasta
* Gnocchi
* Rice noodles
* Soba noodles
* Potatoes Pirogies

Non-dairy products: (there is a wide range of non-dairy products, please do check them out).


* Soy Milk (Plain, Vanilla and Chocolate)
* Rice milk
* Almond milk
* Soy yogurt
* Vegan sour cream
* Vegan cream cheese
* Soy and other Vegan Cheeses
* Earth Balance or other vegan butters
* Peanut butter
* Tahini (Made with Sesame Seeds)
* Cashew butter

Legumes:


* Chickpeas
* Peas
* White beans (Cannelloni)
* Red kidney beans
* Pinto beans
* Various lentils
* Black Beans
* Black-eyed peas
* Peas

Sweeteners: (Many vegans do not eat regular sugar, as more than 50 percent of cane refineries around the world, use bone char which is a charcoal made from animal bone in refining and filtering process. Honey is also not a vegan substitute for sugar as it comes from a bee).


* Vegan sugar (white, powdered and brown)
* Agave Nectar
* Rice Syrup
* Maple Syrup

* Coconut sugar and coconut nectar


Oils :


* Olive oil (Regular and Extra Virgin)
* Canola
* Flax seed oil
* Sesame oil (great for Chinese recipes)
* Coconut oil (It is good for baking as well for your hair)
* Walnut oil

Nuts and Seeds:


* Pine nuts (expensive, but great for Italian dishes and pesto)
* Pecans
* Peanuts
* Almonds
* Walnuts
* Sunflower seeds
* Nigella seeds
* Pumpkin seeds
* Sesame seed (while, black)

* Hemp seed (another wonderful well rounded protein and omega base)

Canned goods: (Please always read your labels concerning shelf items as there may be some ‘hidden baddies’ in there. You will get to know which are safe to consume).


* Coconut milk and cream
* Tomatoes (diced, peeled and pureed, with spices)
* Garbanzo beans
* Green beans
* Kidney beans
* Cannelloni beans
* Artichoke hearts
* Olive in Brine
* Fruits such as mango, apricot, mandarin organges, mixed fruit
* Canned vegetables such as green beans, corn, potatoes, pumpkin, yams, and more
* Water chestnut and baby corn

Dry Herbs and Spices: (There are so many beautiful dry herbs and spices, please do enjoy them all).


* Chili Powder
* Turmeric
* Paprika (Spanish and Hungarian, which is sweeter)
* Chipotle chilies in adobo sauce
* Oregano (Mexican and regular)
* Thyme
* Garlic powder
* Ginger powder
* Sage
* Bay leaves
* Cinnamon
* Garam masala
* Nutmeg
* All spice
* Cloves
* Basil
* Cumin

Fresh Herbs: (Do consider growing some of these in your garden and on your kitchen window sill! Many are so easy and fun to cultivate, and fresh herbs are so divine).


* Cilantro
* Basil
* Mint
* Ginger
* Garlic
* Thyme
* Lemon grass

Vegetables and Fruits: (The list is endless! Eat a variety of fruits and vegetables seasonally).

* Chayote
* Onion (Leeks, Shallots, Red, Yellow, White, Scallion)
* Avocado
* Eggplant (various types)
* Cucumber
* Okra
* Bell Pepper or Capsicum (Green, Yellow, Red and Rare Purple)
* Squash (various types)
* Tomatoes and Tomatillos
* Artichokes
* Cauliflower
* Broccoli
* Cabbage (green, purple, Chinese, bok choy)
* Greens (collard, mustard, spinach, lettuce, watercress, kale, arugula)
* Brussels sprouts (a misunderstood vegetable that can be cooked deliciously)
* Endive and Sorrel
* Radishes
* Beets
* Carrots
* Mushrooms
* Yams, Sweet Potatoes
* Parsnip. Rutabagas
* Turnips
* Potatoes (red, white, regular and Peruvian purple)
* Asparagus
* Celery
* Chard
* Kohlrabi
* Taro
* Jerusalem Artichoke
* Jicama
* Corn
* Zucchini
* Apples
* Grapes (green, purple)
* Peaches
* Nectarines
* Figs
* Apricots
* Cherries
* Strawberries
* Blueberries
* Blackberries
* Mango
* Watermelon
* Plums
* Pears
* Kiwis
* Oranges (mandarin, blood oranges, clementines)
* Tangerines
* Lemons, Limes
* Grapefruit
* Banana (baby and regular)
* Dates
* Lychees
* Persimmons
* Gooseberries
* Guavas
* Passion Fruit
* Breadfruit
* Sitaphal (custard apples)
* Star Fruit
* Pomegranate
* Cherimoya
* Pineapple

Other Misc: 


* Miso
* Soy sauce
* Thai curry sauce
* Topica pearls
* Vegan Chocolate
* Sea Vegetables
* Seitan
* Tofu
* Soy ready made burger
* Tempeh
* TVP (Textured Vegetable Protein)

* Sprouts and sprouting has amazing health benefits! We do recommend that you get more hands on with these little guys!

Egg Replacer Suggestions: (Baked goods made with eggs come out chewy and moist but they come at a very high cost, especially to chickens who live in very inhumane conditions and are subjected to pain and suffering. Eggs also come at a high cost to humans as they are loaded with antibiotics and hormones and are high in cholesterol. Eggs can also carry salmonella).


It is possible to make chewy and moist baked goods without using eggs. The measures below correspond to 1 egg. If you’re using more, adjust accordingly:


* 1 teaspoon soy flour + 1 tablespoon water
* 1/2 mashed banana (for baking sweet goods)
* 4 tablespoons unsweetened applesauce
* 1/4 cup pureed tofu with little added water
* 1 tablespoon ground flax seeds (flax meal) + 3 tablespoons water
* Store bought egg substitutes.

Choose what works for you and your family. The ultimate goal is to eat healthy, natural and unprocessed food that is good for us, saves animals and improves our environment.

Are you vegan? Are you thinking about making the switch? Did this list help and inspire you to add and or make the switch on your next shop! Please leave your comment in our comment box, we would love to hear from you, and please share this list out to others whom you think shall benefit!

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~ Active Vegan ~