A Bridge Too Far

"No! No different! Only different in your mind. You must unlearn what you have learned." – Yoda to Luke, The Empire Strikes Back

I have this friend. He’s a great guy, concerned about the environment, social justice issues, local and international politics, sustainable living, heritage preservation and so on. He has so much integrity, passion and commitment that he started an online newspaper, devoting most of his free time and energy to inform and educate the masses (and he doesn’t even get paid for it!).

He’s also a huge animal lover. For as long as I can remember he’s written about issues concerning animals. He’s always condemned local and national acts of animal cruelty. He’s called for stronger laws to protect animals we call pets from abuse. He’s written against the insidious past-time known as sport hunting. And he’s been a relentless pain in the butt towards those who keep whales in captivity.

He supports local animal rights groups when they hold their protests and vigils, advertises and covers various lectures and symposiums to enlighten the public on animal issues, and even features animal adoptions on his website.

Yet despite all his concern and compassion for other living beings, he still supports the exploitation, suffering and slaughter of animals for food. He still EATS animals and animal products.

We’ve talked about it a lot, and I’ve even offered to take him out and treat him to a delicious vegan meal at a restaurant just down the street from his house. So far he hasn’t taken me up on it.

In a recent email, my friend wrote:

“please don't ask me if I am vegan yet .... as much as I share your passion for all creatures great and small on this planet, that probably ain't going to happen for me. .... not eating an egg is a bridge too far.”

It’s not the first time I’ve heard this. Many people I’ve spoken with over the years have expressed the same sentiments. But does this make my friend a hypocrite? Is it hypocritical to condemn those who exploit and kill animals for commercial gain or personal satisfaction, only to support other forms of violence towards animals?

What’s the difference between stealing whales from the wild (or breeding them in captivity) to live as slaves for human entertainment, and breeding cows, pigs and chickens to live as slaves destined for slaughter (yes, cows and chickens are slaughtered when they can’t produce any more milk or eggs) because people enjoy the taste of their flesh and secretions?

And what’s the difference between the family who buys a season’s pass to the marine park and the family who buys a ham for Easter?

I can picture my friend interviewing someone who kills animals for their fur. “Isn’t it cruel to kill an animal just to make someone else look good?” he asks. The fur trapper then replies:

“please don't ask me if I am going to give up killing animals for the fur industry .... as much as I share your passion for all creatures great and small on this planet, that probably ain't going to happen for me. .... not trapping animals is a bridge too far.”

Or how about the person who keeps whales in tiny concrete tanks?

“please don't ask me if I am going to stop displaying whales .... as much as I share your passion for all creatures great and small on this planet, that probably ain't going to happen for me. .... not displaying whales (and jeopardizing the success of my business) is a bridge too far.”

Cruelty is cruelty, and suffering is suffering. It is no less so just because it’s being done to a different kind of animal. That doesn’t mean I think my friend is a cold-blooded killer or cruel animal collector, but in regards to reducing animal suffering and ultimately the amount of unnecessary violence in the world, if you’re not part of the solution…

So what IS the solution for my friend? Put your money where your mouth is. Like Gandhi said, be the change you want to see in the world. If you’re against animal exploitation, slavery and cruelty, go vegan. Can’t give up eggs yet? Then give up everything except eggs. A little bit is better than nothing at all. But don’t write it all off because you’re too old or too set in your ways.

Or as Yoda would say, only in your mind is the bridge too far…

Veganism is hard!

Of all the reasons not to go vegan, this is the one I hear the most. Now I’m not completely convinced that everyone who says it’s hard has ever tried it (or has ever really given it a chance), but I’m assuming they assume it is. I also think a lot of folks equate veganism with extremism and view vegans as uncompromising purists.

To some we’re seen as a special breed of humans with almost supernatural powers of self-control; strange beings who constantly deny ourselves all the good things in life and take pleasure in trying to make other people feel guilty all the time.

Not true. The vegans I know (including myself) lead rich and rewarding lives. They’re as normal (or abnormal) as anyone else and they enjoy and do many of the same things you do. They also respect life - all life - and have devoted themselves to peace, which just so happens to begin with what (or who) you put in your mouth.

And it’s not about trying to make people feel guilty; it’s about trying to make people feel something, anything! Because if they feel something for the animals, a connection, pity, something, maybe they’ll stop eating them.

Personally, I’ve never considered veganism hard and I’ve been vegan for 10 years now. I make almost all my own meals and when I do eat out, I go to places that have vegan selections. I’ve also found that most restaurants are willing to prepare your food the way you want it; all you have to do is ask (try ordering a vegan pizza in a restaurant and see how many people comment on how delicious it looks).

Instead of eating meat and other animal products, I enjoy a wide variety of plant-based foods I never dreamed of trying before becoming vegan. Chana masala (aka chick peas in a curry sauce) is now one of my favourite homemade dishes, although prior to going vegan I wouldn’t touch chick peas with a ten-foot pole. Oh how I’ve grown!

I don’t feel like I’m missing out on anything or depriving myself but I feel good knowing that my diet isn’t contributing to the suffering of others. Veganism isn’t about depriving yourself of things, but it does provide you with an opportunity to expand your food choices as well as your circle of compassion.

I also have no desire to use or wear anything that resulted in animals being tortured and killed, nor do I wish to see animals confined (zoos and marine parks) or abused (circuses and rodeos) for human amusement (the other part of veganism). Once I knew the truth about how these animals are made to suffer there was no going back.

But let’s say for a minute that veganism is hard (but not impossible). So what? A lot of things are hard, like waking up early for work, going to school, doing the dishes, cleaning your room, dealing with your mother-in-law, obeying the speed limit, telling the truth, being faithful to your partner and helping others. Did I miss anything?

My point is there are things that a) we need to do to survive and get by in the world, and b) we should be doing because they make us better human beings and the world a better place. Sometimes it’s hard to do the right thing but it doesn’t mean that we shouldn’t do the right thing. And going vegan is the right thing. Not just for me or a select few but for everyone who believes in kindness, compassion and the golden rule.

Veganism is a commitment to peace and a stand against the exploitation of those who are weaker than us. Excluding animal products from your life is not the end of the world, but it might just be the beginning of the end to all the violence and unnecessary suffering in the world.

There's always enough time to help the animals

Talking to some people, I get the impression that if they only had more time, they’d be a lot nicer to animals. People generally think it’s great that I speak out against animal exploitation, and when they ask me what they can do to help the animals, I usually start off by saying, "Don’t eat them."

A brief pause (oh, he’s that kind of animal person) is usually followed by, "Yeah, but isn’t it hard giving up meat?" Once I explain that it isn’t, and that there are plenty of delicious and nutritious vegan foods available practically everywhere, some will infer that eating vegan must be so time-consuming.

Learning what to eat, looking for vegan food, preparing vegan meals, finding vegan recipes to their liking and cooking two different meals (for those family members who won’t give up their animal products), all require more time than most people have, considering their hectic lifestyles. There just aren’t enough hours in a day, right?

But I think people have more time than they realize. Just look at what we do have time for: shopping, watching television, eating out, getting in a round of golf, going to the movies, playing video games, talking on the phone, losing money at the casino, checking out yard sales, sitting around the coffee shop, surfing the web and going for a Sunday drive.

So for those of you who are serious about helping the animals but just can’t seem to find the time, consider this…

Leonardo da Vinci (1452-1519) was arguably the most diversely talented person that ever walked the face of the earth. Not only was he a great artist (painting the Mona Lisa, The Last Supper and drawing the Vitruvian Man), he was also a scientist, mathematician, engineer, anatomist, botanist, musician, writer, sculptor and inventor.

He invented or conceptualized numerous flying machines, including the helicopter and hang glider, an armoured car, the submarine, concentrated solar power, the calculator, the compass, contact lenses, scissors, a giant crossbow, rapid fire guns, ball bearings and the centrifugal pump, for draining wet areas such as marshes, as well as designing canals, bridges, cathedrals, and other buildings.

Da Vinci was also a hardcore animal rights activist, publicly criticizing the killing of animals for food and promoting a plant-based diet in its place. He also regularly purchased birds at the marketplaces only to open their cages and allow them to fly away.

Leo Tolstoy (1828-1910) was an essayist, dramatist, educational reformer and social anarchist. He is also considered one of the greatest writers of all time and in 2007, two of his novels made Time magazine’s ten greatest novels of all time (Anna Karenina was #1 and War and Peace was #3). Tolstoy's collected works consist of some 90 volumes.

Although born into nobility, Tolstoy preferred to lavish his wealth on transients, beggars and the working poor. His pacifism was influenced by the horrors he witnessed during the Crimean War and his Christian beliefs, particularly Christ’s Sermon on the Mount, which inspired him to give up meat, tobacco and alcohol.

After the war, Tolstoy opened several schools for peasant children, believing that education was the secret to changing the world, and published many magazines and textbooks on the subject. His ideas on non-violent resistance had a profound impact on Mohandas Gandhi and Martin Luther King Jr.

Tolstoy was also very critical about the way animals are treated, and longed for the day when we no longer ate them. "That movement has during the last ten years advanced more and more rapidly. More and more books and periodicals on this subject appear every year; one meets more and more people who have given up meat; and abroad, especially Germany, England, and America, the number of vegetarian hotels and restaurants increases year by year. One cannot fail to rejoice at this."

Mohandas K. Gandhi (1869-1948) is revered as the "father of the nation" in India and considered the embodiment of peace and non-violent political resistance worldwide.

After studying law in England, Gandhi spent 20 years defending the rights of immigrants in South Africa. He returned to India in 1914 and became the leader of the Indian National Congress. With India under British control, Gandhi used non-violence and civil disobedience to gain his country’s freedom, which quite often landed him in jail.

When public demonstrations and protests turned violent, Gandhi staged hunger strikes until the rioting stopped. In 1947, he participated in negotiations that led to Indian independence the following year.

An advocate of simple, peaceful living, Gandhi had few possessions, made his own clothes and refused to eat animals. According to Gandhi, "You can judge a nation, and its moral progress, by the way it treats its animals."

George Bernard Shaw (1856-1950) was an Irish playwright, critic and political activist. He wrote more than 60 plays including The Devil’s Disciple, Man and Superman, Major Barbara, Pygmalion, Candida, Doctor’s Dilemma, and Caesar and Cleopatra.

A passionate socialist, he also used his writing skills to criticize the exploitation of the working class, and spoke out in favour of equal rights for men and women, as well as promoting healthy lifestyles.

Shaw gave up meat-eating, what he called cannibalism, when he was 25 years old and often wrote about the immorality of eating animals in his plays and prefaces. He also despised the killing of animals for sport and vivisection. He is best known however, among vegetarians and vegans anyways, for his simple maxim: "Animals are my friends, and I don’t eat my friends."

Albert Schweitzer (1875-1965) was a German-French pastor, theologian, writer, musicologist, physician, philosopher and acclaimed organist. He based his personal philosophy on a "reverence for life" and a deep commitment to serve others, so in 1913, after receiving his medical degree, he moved to Lambarene in French Equatorial Africa and founded The Albert Schweitzer Hospital.

In 1917, Schweitzer and his wife were sent to a French internment camp as prisoners of war. After their release, he spent 6 years in Europe preaching, giving lectures and concerts and increasing his medical knowledge. He also wrote numerous books, including Civilization and Ethics, and Christianity and the Religions of the World.

Schweitzer returned to Lambarene in 1924 where he served as doctor, surgeon, pastor, village administrator and superintendent. Except for brief periods of time, he spent the remainder of his life there. For his many years of humanitarian efforts, Schweitzer received the Nobel Peace Prize in 1953.

With the prize money, along with donations and funds received from royalties and personal appearances, he expanded the hospital to 70 buildings (which could take care of over 500 patients at any given time) and started a leprosarium. Schweitzer also spoke out against atmospheric nuclear test explosions and the nuclear arms race between the United States and the Soviet Union.

Because his reverence for life included the animals, he would not eat them, and reminded people to, "Think occasionally of the suffering of which you spare yourself the sight."

So what’s my point? It’s that these people, who had the same hours in a day as the rest of us, were able to accomplish incredible feats, speak out on behalf of the oppressed, tend to the sick and injured, advocate against violence, even liberate an entire nation and still help the animals (mostly by not eating them).

If they could find the time, can’t you?

But I thought you said Brock already WAS vegetarian friendly???

Rant by Daniel K. Wilson

According to peta2, if you're a university student in Canada these days, it's easy to find top-notch vegetarian and vegan foods - unless you attend Brock University in St. Catharines (near Niagara Falls). For the complete news release, click here: http://www.peta.org/mc/NewsItem.asp?id=13580

Okay, so this kinda ticks me off. Not that I'm against a campaign to increase the number of vegetarian and vegan options on college and university campuses; in fact I think it's a great idea (greater if they were pushing for all VEGAN options). I just don't like the way this one was done.

Last November, peta2 put out a press release praising Brock University for their meatless options. "Brock is showing its respect for students by offering them food choices that are good for their health, animals and the planet," said Ryan Huling, a peta2 spokesperson. Check out the complete story here: http://veganpartyofcanada.blogspot.com/2008/11/brock-recognized-for-meat-less-options.html

And now, 10 months later, Brock is the scourge of North America for "consistently" failing to provide students with healthy, humane meat alternatives. It would've been nice if they'd actually interviewed some of the students or members of BARC (Brock Animal Rights Club) instead of using Ryan Huling, peta2's college campaign coordinator, who last year was commending the university, and is now flunking it.

It just feels like a lie.

Calcium in the vegan diet

Examiner.com, Friday, August 28, 2009

By Devon Bruce, Tampa Vegetarian Examiner

Vegans are vegetarians who do not eat diary or eggs. Since vegans do not eat diary, it is common to believe that they are at risk for being calcium deficient. Calcium is an essential nutrient that aids in making stronger teeth and bones. While most of the calcium in our bodies is stored in these two places, it is also important in assisting with proper nerve and muscle functions.

Calcium prevents dangerous health conditions like osteoporosis, kidney stones, high blood pressure and colon cancer. Symptoms of a calcium deficiency include tingling in your hands and feet, bone fractures, and muscle pain. Most people get their recommended amount of calcium through milk and cheese. However, there are many ways to get calcium into a vegan diet:

Dark, Leafy Vegetables

Vegetables like spinach, turnip greens, and collard greens are packed with calcium. These kinds of vegetables are very versatile in a vegan diet because they can be a main course or a side dish. Options for serving these vegetables include adding to salads and soups. Also, make a wrap with other vegetables like avocado, onions and tomatoes.

Tofu

Tofu is an excellent way to get calcium since there are two different ways it is eaten. The first is soft or silken tofu, which is used for smoothies, sauces, dressings, and desserts. The other type is regular or firm tofu, which is used for stir fries, sandwiches, and mixed with pasta.

Broccoli

Even though broccoli is a common vegetable, most people do not know that it has a good amount of calcium. Add it to stir fries, vegan omelets, soups, salads, casseroles, sauces, or as a side dish.

Fortified Rice, Almond, or Soy Milk

The best part about this example is that all of these fortified drinks are available at your local supermarket. This is an easy way to get more calcium into a diet because there are so many uses for it. Examples include smoothies, cereal, tea, coffee, sauces and vegan ice cream. In addition to these drinks, orange juice that is fortified with calcium is another option.

Calcium Supplements

Since most people do not get the recommended daily amount of calcium, supplements are available in most supermarkets and pharmacies. There are two main types of supplements: one with just calcium or calcium with vitamin D added. The recommended supplement is the latter because vitamin D helps absorb calcium in the stomach.

Vegan 101: Can plant foods provide enough iron?

Examiner.com - Friday, August 28, 2009

By Virginia Messina, MPH, RD, Seattle Vegan Examiner

It's a myth that vegan diets are low in iron. Studies show that vegans consume at least as much iron as omnivores and sometimes more. Vegans definitely have an advantage over lacto-ovo vegetarians when it comes to iron since dairy foods don’t contain this mineral. It’s true, however, that iron from plant foods isn't absorbed as well as from animal foods.

Most iron is found in hemoglobin, the blood component responsible for transporting oxygen throughout the body. Much of the rest of it is stored in the liver, spleen and bone marrow as a form of iron called ferritin.

Vegans tend to have lower iron stores than omnivores, but there is actually no known advantage to having higher stores of iron. In fact, there is some evidence that the lower iron stores seen in those eating plant-based diets is associated with better glucose tolerance which could reduce risk for diabetes.If stores drop below what is normal, however, hemoglobin production is affected. Low hemoglobin values indicate iron deficiency.

Iron is lost through normal shedding of intestinal cells, perspiration and urine, and also via blood loss. Premenopausal women have higher iron needs than men because they have significant losses through menstruation.

Getting enough iron on a vegan diet

The type of iron in plant foods is sensitive to a number of factors that can either decrease absorption or boost it. For those eating a plant based diet, managing those factors is every bit as important as getting adequate iron.

Here are some ways to maximize iron absorption:

Avoid coffee and tea with meals since they contain compounds called tannins that inhibit iron absorption. (Some Indian spices - turmeric, coriander and tamarind - also contain tannins.)

If you use calcium supplements, take them between meals since high doses of calcium also interfere with iron absorption.

Eat more bread than crackers; leavening (by yeast) makes iron more absorbable.

Eat a good source of vitamin C with every meal and snack. Vitamin C is one of the best ways to increase iron absorption but it must be consumed at the same time as the iron-rich food.

Do vegans and vegetarians have higher iron requirements?

Because of lower bioavailability of iron from plant foods, the Food and Nutrition Board established separate iron RDAs for vegetarians and vegans. For pre-menopausal women, they suggested getting 33 milligrams per day compared to 18 for omnivore women - nearly twice as much. They recommended 14 milligrams for vegetarian men.

Their recommendations weren’t based on studies of actual vegetarian populations, though. Rather they used a test diet that was designed to reduced iron absorption; it was high in factors that inhibit iron absorption and low in vitamin C. In essence, it was kind of a worst case scenario. And it is not at all the way most vegans eat.

There is no reason to think that vegans who pay attention to maximizing iron absorption actually need those very high iron intakes. In addition, there is evidence that vegetarians adapt to lower iron intakes over time. Most vegan and vegetarian women don’t consume 33 milligrams of iron per day and are not iron deficient as a result.

Those who eat a variety of plant foods and include good sources of vitamin C with meals can be assured that their iron needs will be met. Good sources of vitamin C include melons, citrus fruits, pineapple, strawberries, kiwifruit, broccoli, peppers, tomatoes, and potatoes. Include some of these foods at every meal!

Here are some of the best sources of iron (measured in milligrams of iron):

1/2 cup firm tofu - 6.6
1/2 cup soybeans - 4.4
1 tbsp blackstrap molasses - 3.5
1/2 cup lentils - 3.3
1/2 cup spinach - 3.2
2 tbsp tahini - 2.7
1/2 cup kidney beans - 2.6
2 tbsp pumpkin seeds - 2.5
1/2 cup chickpeas - 2.4
1/2 cup Swiss chard - 2.0
1/4 cup dried apricots - 1.5

Where do vegans and vegetarians get their protein?

Examiner.com - Tuesday, August 25, 2009

By Lindsay Nixon, Manhattan Vegan Examiner

The most common question any vegan or vegetarian receives is "but where do you get your protein?" The terms "protein" and "carbohydrate" became buzz words roughly a decade ago when Atkins, a popular fad diet centered around eating an abundance of protein and few carbohydrates, became popular. Prior to the popularity of Atkins, most dieters or individuals did not pay much attention to their protein or carbohydrate consumption. Now, dietary protein and carbohydrates are the forethought on every mind, particularly when it comes to vegetarian diets.

What is protein?

Protein is an essential nutrient needed by the body in order to function properly. Protein's primary function is to build and repair muscles but it also keeps the immune system functioning properly and is involved with the synthesis of hormones and enzymes. Protein may also be used as an energy source when there has been insufficient carbohydrate consumption. This occurs during the Atkins diet. Since the Atkins diet is deficient in carbohydrates, the body is forced to use protein for energy.

Protein is made up of 20 building blocks, known as amino acids. Amino acids are classified as essential and non-essential amino acids. Essential amino acids are not created in the body and therefore must be consumed through dietary protein.

How much protein do we need?

There are two ways to calculate total protein needs. The U.S. Recommended Daily Allowance (RDA) for protein is 0.4g of protein for every pound of healthy weight (or approximately 0.8g per every kilogram of weight). For example, a man who weighs 150 pounds needs approximately 60g of protein per day (150 x. 0.4 = 60).

Alternatively, protein can be calculated based on total caloric intake. Generally, 15 percent of total caloric consumption must come from protein. For example, on a 2,000 calorie diet, 300 calories must come from protein. To determine the number of grams needed, divide the resulting number of calories by 4. Thus, on a 2,000 calorie diet, 75 grams of protein must be consumed.

As seen from these figures, the body actually needs very little protein to function properly.

What are protein sources?

Protein is commonly associated with meat, eggs and dairy products but these foods are not the only sources of protein nor are they necessarily the best sources for protein. Protein is found in every food. Fruits, vegetables, grains, nuts, seeds and legumes all contain protein. It is impossible to become protein deficient eating a well-balanced vegan diet, largely due to the fact the body needs very little protein to perform. For example, one cup of black beans contains 15.2 grams of protein (roughly 30.5% of the daily value for protein), plus approximately 74.8% of the daily value for fiber. The total calories for a cup of black beans is only 227 calories and there is virtually no fat. Similarly, 100 calories of spinach contains more protein than 100 calories of steak. Like black beans, spinach also delivers a boost of fiber, anti-cancerous properties and iron for only a small amount of calories and no fat. Steak on the other hand, which not only provides less protein and no fiber, it also contains fat and harmful cholesterol.

Another powerhouse protein food is quinoa, a grain. Quinoa is not only high in protein, but it is also a complete protein, meaning it contains all nine essential amino acids. Vegans and vegetarians concerned with protein intake should incorporate this healthy grain into their meals. Quinoa is also a good source of magnesium, iron, copper, phosphorous and is well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

Cooked soybeans also rank 10th on the World's Healthiest Foods Containing Protein List beating out eggs including egg whites, all dairy and most meats. In the nutritional community, soybeans are regarded as equal in protein quality to animal foods. One cup of soybean provides approximately 57.2% of the daily value for protein for less than 300 calories and with only 2.2 grams of saturated fats. Studies have also shown that soy helps reduce cholesterol levels while consumption of animal proteins makes cholesterol levels rise. Soy is also rich in iron, magnesium and omega-3 fatty acids. Soy can also be found in a variety of forms such as soy milk, soy yogurt, soy cheese, soy ice cream, tempeh, meat substitutes, miso, soy protein powder and tofu. Mustard greens, artichokes, corn, lentils, nuts, seeds, meat substitutes, hot cereals and other beans are also excellent sources of dietary protein.

Can athletes be vegan?

Another myth is that athletes and body builders cannot be vegan. This is simply untrue. Consider the following current professional vegan and vegetarian athletes: Prince Fielder (MLB), Tony Gonzalez (NFL), Mac Danzig (Martial Arts), Pat Neshek (MLB), Scott Jurek (Ultra marathoner), Brendan Brazier (Iron man), Kenneth Williams (Body Builder), Christine Vardaros (Cyclist). Other vegan and vegetarian athletes include: Peter Brock, Carl Lewis, Salim Stoudamire, Ricky Williams, Ed Templeton, Bill Pearl (former Mr. Universe) and many more Olympians, world record holders and top athletes.

Brendan Brazier also developed Vega, a fitness and supplement line committed to sustainability and wellness through a vegan diet. Vegan athletes can also supplement with soy, brown rice and hemp protein powders.

Is too much protein harmful?

According to U.S. RDA calculations, the average person in America consumes 100 to 120 grams of protein per day with the majority of it coming from animal sources. Considering an individual on a 2,000 calorie diet only needs 75 grams of protein, the average American is consuming an excess of 25 to 45 grams of protein per day.

An excess of protein, particularly animal protein, is exceptionally harmful to the body. The China Study examined the relationship between the consumption of animal products and diseases such as cancer, diabetes, heart disease, osteoporosis, autoimmune diseases, obesity and other degenerative diseases. The authors of the study concluded that based on long-term scientific studies, diets high in animal proteins from both meat and dairy are strongly linked to heart disease, cancer and type 2 diabetes. The authors recommended a whole food, vegan diet as a means to minimize and/or reverse the development of chronic diseases.

Excess protein, especially coupled with America's sedentary lifestyle, is also taxing on the kidneys. Animal proteins are inherently stressful on the kidney's, but overages will cause kidney's to underperfom. When the kidney's are not operating optimally, the risk for premature aging or developing kidney stones sharply increases. Bone health is also effected by excessive protein consumption. Excess protein consumption causes calcium to be leached from the bones which may cause osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure (hypertension), high cholesterol, arthritis and/or bad breath.

Get it Local: Elm Health has a wide assortment of dry grains, beans and lentils including hard-to-find varieties such as raw groats, buckwheat and millet.

For more info: visit happyherbivore.com for healthy and delicious protein-packed vegan recipes.

Groceries 101: The best vegan dairy-free alternatives

Examiner.com - Friday, July 17, 2009

By Joy Harris, Minneapolis Vegetarian Examiner

These are recommendations for the best dairy-free alternatives for vegans, some vegetarians and those with dairy allergies. I buy these products on a regular basis and believe they offer the best taste and texture in the non-dairy grocery product category. Most of the products are good sources of calcium and protein.

So Delicious Cultured Coconut Milk. Contains live active cultures, is sweetened with cane juice and comes in many flavors including plain, vanilla, strawberry, blueberry, mango, pina colada and chocolate. I use the plain in Greek and Indian sauces and vanilla in muffin recipes.

Purely Decadent Non-Dairy Frozen Dessert. These pints of frozen goodness are available in non-dairy flavors made with soy and non-dairy flavors made with coconut milk (no soy). I prefer the coconut-based version in flavors including chocolate, cookie dough, mint chip, coconut, mocha almond fudge and vanilla bean.

Tofutti Better than Sour Cream and Better than Cream Cheese. I love Better than Sour Cream. I use it in mashed potatoes and on baked potatoes, to make chip and veggie dips, with burritos and fajitas, and to top my famous veggie chili. The cream cheese comes in several flavors and is a great cracker spread. Tofutti products are a blend of tofu and oils.

Silk Creamer. Made of non-genetically engineered soybeans and sweetened with cane juice, this comes in several flavors – original, French vanilla and hazelnut cream. I’m sure it’s great in coffee. But for those who don’t drink coffee, the creamer has other uses. I use this on my morning oatmeal, poured over berries and peaches/nectarines and the original flavor is great for making creamy soups.

Silk Soymilk. Of all the nut- and grain-based milks I’ve tried, Silk is my favorite. It comes in original, chocolate, vanilla and very vanilla. Most flavors are also available in a Light version with half the fat. It’s wonderful on cereal, for recipes, or just to drink.

Earth Balance Vegan Buttery Sticks. These are conveniently-packaged as four half-cup sticks in a box and are perfect for baking – especially vegan cookies. Earth Balance products are non-GMO and free of hydrogenated oils and artificial ingredients.

365 Everyday Value brand margarine in a tub. This is Whole Foods private label made with a blend of organic, non-hydrogenated oils. It’s great anywhere you’d use a spreadable margarine – on toast, muffins, pancakes and waffles or melted on veggies.

NaSoya sandwich spread. This used to be called Nayonaise, but they’ve updated the packaging and now call it vegi-based sandwich spread. It’s great on sandwiches and for making pasta salads, potato salad and tofu eggless salad.