Easy VeganStarter Guide

GETTING STARTED In this guide Welcome to our easy guide to becoming vegan and congratulations on taking the first step to a healthful, compassionate and planet-friendly diet! This guide is designed to help get you underway with recipes, meal ideas and meal planning, nutritional information plus links to documentaries, books and social opportunities. Much information is available on our website.

What is veganism? People become vegan for many reasons. The most common are; to protect the environment, to protect the health of their family and to protect animals. A vegan is a person who knowingly chooses not to consume, use or wear any products produced from animals or containing animal by-products and avoids products tested on animals. Vegans do not eat meat (fish, livestock or poultry) eggs, dairy products, honey, gelatine nor do they use leather, fur, silk, wool, cosmetics or soaps derived from animal products. Everything vegans do eat and use comes from plants

The vegan diet is simple! It’s easy to fulfil all your nutritional requirements with a vegan diet. The best way to get everything you need is to include a wide variety of fresh, healthy foods in your diet with a few fortified foods. On page two of this guide you’ll see the Vegan Food Pyramid, which shows the kinds of foods you’ll be eating. The American Dietetic Association states: “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

Getting supportThe Vegan Society holds regular events such as pot lucks, stalls at festivals and expos and ‘Vegan 101’ workshops around the country. See our website for event listings. Pot lucks are fun and family-friendly and we encourage you to check them out! At pot lucks you’ll get meal ideas and connect with other vegans! If you have any questions please feel free to email us at info@vegansociety.org.nz and we’ll do our best to help you. You can also find a vegan society representative in your area on our website.

For more information visitwww.vegansociety.org.nz

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99 VEGAN FOOD IDEASBreakfast/BrunchTofu Scrambles

Smoothies & Thickshakes

Fruit Salad

Bananas on Toast

Beans on Toast

Porridge

Toast & Marmite

Toast & Peanut Butter

Toast & Jam

Cereal & Soy or Rice Milk

Pancakes

Vegan Soy Shakes

Lunch/DinnerSushi

Pesto Pasta

Balsamic Vegetable Pastas

Tomato-based Pasta dinners

Tofu Stir Fries

Vegetable Soups

Corn Fritters

Bean Fritters

Naan Breads

Lentil Pies

Vegetable Pies

Steamed Vegetables & Nuts

Stir Fried Vegetables & Nuts

Vegetarian Sausages

Vegetarian Rissoles

Salads & Slaws

Cheesy Pastas

Rice Paper Rolls

Falafel Pita Bread

Falafel & Rice

Coconut Indian Curries

Tomato-based Indian Curries

Chinese Food

Spring Rolls

Potato Fritters

Risotto

Red Dal

Brown Dal

Yellow Dal

Burritos

Tacos

Bean stews

Rice & beans

Dolmas

Roast Vegetables & Stuffing

Vegan Mayo

Pizza

Tahini Sauce on Vegetables

Vegetable Wraps

Fried Rice

Pad Thai

Mushroom Pies

Garlic Bread

Fajitas

Tofu Satay

Black Olive Spread

Portabello Mushrooms

Vegan Burgers

Stuffed Eggplant

Stuffed Squash

Bagels

Pilaf

Biryani

Bean and Vegetable Tarts

Raw Food

Patés

Quiche

DessertAfghan Biscuits

Shortbread

Chocolate Pudding

Self Saucing Pudding

Stewed Fruit

Fruit Crumble

Sorbet

Vegan Ice Cream

Custard Panforte

Gelato

Snacks

Hummus and Corn Thins

Vegan Cakes

Bliss Balls

Scones

Fresh Fruit

Popcorn

Corn Chips & Salsa

Guacamole & Salsa

Pretzels

Chocolate Chip Biscuits

Coconut Crunch Biscuits

Nuts

Trail Mix

Muesli Bars

Gingerbread

Bread & Oils

Brownies

Muffins

Cupcakes

Cinnamon Pinwheels

Google ‘vegan recipes’ for ideas and more inspiration

For more information visitwww.vegansociety.org.nz

OTHER RESOURCESVegan Society Resources Visit our website and access the following resources – www.vegansociety.org.nz.

MembershipBecome a member and recieve the Vegan NZ quarterly magazine. Join up online.

Why go vegan?For the animals, the envionment, and your health. Learn about the issues. Link from the homepage.

Go veganNutritonal information, 7 day meal plan, dairy, meat, and egg alternatives, and more

RecipesFound under resources on the website.

Shopping guidesTips for food shopping, cosmetics, shoes, and more. Under resources on the website.

E number cardWant to know which additives are vegan? Download our E Number Card. Found under resources > shopping guides.

Eating out NZ mapA list of vegan friendly cafes & restaurants all over New Zealand. Found under resources.

EventsFind vegan events in your area.

Contacts and groupsFind a local vegan group in your area and connect with other vegans. Found on the footer of the website.

DocumentariesFind more suggestions on our website under go vegan > documentaries and books.

Earthlings - www.nationearth.comCowspiracy - www.cowspiracy.comForks over knives - www.forksoverknives.com

Reading ListFind more suggestions on our website under go vegan > documentaries and books.

The Face On Your Plate - Jeffrey M. Masson Eating Animals - Jonathan Safran Foer Why We Love Dogs, Eat Pigs, And Wear Cows - Melanie Joy

Other WebsitesFind more suggestions on our website under resources > other links.

A guide to veganLists vegan food, cosmetics, and household products in NZ as well as meal ideas.www.facebook.com/aguidetovegan

SAFERead more about the issues.www.safe.org.nz

New Zealand Vegetarian SocietyAll resources are vegan. www.vegetarian.org.nz

Minimalist bakerRecipes that require 10 ingredients or less!www.minimalistbaker.com

Fat free veganMember contributer low fat recipes .www.fatfreevegan.com

One Green PlanetA platform for the growing compassionate and eco-conscious generation.www.onegreenplanet.org

High Carb HealthNutrition & heath experts in NZ.www.highcarbhealth.com

Like us on facebookKeep up to date with vegan news in New Zealand.www.facebook.com/VegSocNZ

For more information visitwww.vegansociety.org.nz

SWEET POTATO & CHICKPEA BURGER

For more information visitwww.vegansociety.org.nz

VEGAN CHILLI

For more information visitwww.vegansociety.org.nz

LIME & BLACK PEPPER EGGPLANT QUINOA WITH PUFFED BLACK RICE & EDAMAMELime & Black Pepper Marinade

Quinoa

Puffed Rice & Edamame

1/4 cup fresh lime juice 2 tablespoons finely grated lime zest2 tablespoons canola oil2 cloves garlic, minced 1 tablespoon coarsely ground black pepper 1 teaspoon ground cumin1 teaspoon chili powderPinch of salt

2 Large eggplants sliced into strips. Combine all ingredients including eggplant in a sealed container and refrigerate for at least 30mins or up to 2 hours. Stir fry the eggplant over high heat in batches so you don’t overcrowd your pan, set cooked eggplant aside in a large bowl.Reserve left-over marinade.

1.5 cups quinoa2.25 cups waterPinch of salt

Soak the quinoa for 5 min in the cooking pot. To rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water.Add back 2.25 cups water & salt. Bring to a boil then turn heat down and cook for 15 minutes. Fluff quinoa gently with a fork and serve.

½ cup black rice2 cups frozen edamame beansOil for frying

Place small amounts of raw black rice into very hot oil, wait for grains to puff up and then sieve out onto paper towel. For edamame, simply stir-fry in a fry pan until cooked through, and set aside. Combine quinoa, rice and edamame with cooked eggplant, serve drizzled with reserved marinade as dressing.

Recipe designed by Robert Jacobsand gifted to the Vegan Society

DARK CHOCOLATE & CHERRY FREE-FORM TART WITH COCONUT YOGURT AND TOASTED ALMONDTart base & topping

Coconut yogurt

800grams coconut flakes2 tins sweetened soya condensed milk¾ cup plain flour3 teaspoons vanilla extractsmall pinch salt

In a large bowl, combine flaked coconut, flour and salt. Pour in sweetened soya condensed milk and vanilla extract. Mix until combined. Spread evenly onto a lined sided baking tray. Bake for 20 minutes or until golden brown. Let cool completely before removing from baking tray.

2 jars maraschino cherries in syrup½ cup sugar1-2 tablespoons Instant Clear Jel or cornstarch mixed into ¼ cup water. 300grams dark chocolate, melted.

Combine cherries in syrup and sugar in a pan and stir together, bring to a boil. When cherries are boiling, add thickening agent while stirring constantly to prevent lumps. Add enough to make a fairly thick consistency. Let cool to room temperature and then pour onto coconut base. Drizzle randomly yet evenly with the melted dark chocolate, set in fridge for 20mins then put in a cool dry place.

400ml tin coconut cream500ml plain Tonzu soy yogurt ¼ cup icing sugar ¼ cup Instant Clear Jel 150gram toasted slivered almonds

Combine clear jel with icing sugar and stir vigorously through the coconut cream, set aside to fully thicken. Once thick beat into the yogurt and fold through almonds. Enjoy with the Choco-late and Cherry tart.

Recipe designed by Robert Jacobsand gifted to the Vegan Society