FREE DO GOOD. FEEL GREAT. BE KIND TO YOURSELF, ANIMALS, AND THE PLANET.

Ve g e t a
The
r i a n
KIT S TA R T E R

+30
mouthwatering
MEAT-FREE
meals

Yum!
Quick, easy, fun
RECIPES

EASY • AFFORDABLE • INSPIRED FOOD BROUGHT TO YOU BY

WELCOME FROM ANIMALS AUSTRALIA WELCOME YOU’RE IN GOOD COMPANY

Welc o m e YOU ’ R E I N
ca
comp
G O O
o
D
n
m y
p a n y I sat down with my dietitian
and she said all of these
(dietary needs) can come
from a plant-based diet. Like,
tofu and beans have more
If you’re reading this, you’ve already protein than animal products.
taken your first step toward changing – MORGAN MITCHELL –

the world. Think that sounds huge? It After all the information
is. Choosing the plant-based option not I gathered about
only saves countless animals, it’s also the mistreatment
the best way to protect the environment. of animals, I couldn’t
Plus it’s a fantastic recipe for you to live continue to eat meat.
a long, happy and healthy life! – LIAM HEMSWORTH –

Just look around. From Hollywood A-listers like Natalie Portman, to

Aussie music legends like Missy Higgins, to
the hip guy next door — plant-based eating is everywhere. Even
Einstein was onto it. These people recognise that this simple The benefits of a plant-based diet
choice makes a big difference and they put their values into action. need to be known. We should
Times are changing, and we all have the power to rethink, spend more time loving ourselves,
redefine, and rebuild a better world. In your hands is the recipe to which means taking better care of
stand up for fairness, kindness and compassion every day. It’s time ourselves with good nutrition and
we feel good about who we are, how we live, and what we eat.
making healthier food choices.
And here’s the best part: it’s totally easy. With this guide at your – BEYONCÉ –
fingertips, you’ll be well on your way to a lifestyle that’s kind to
animals and you.

So open your heart, and embrace the future. You have arrived.
It’s more about the health I don’t want to torture anything...
Warmly, it’s about trying to live a life
benefits than the ethics, but it’s
compounded by the fact that I where I’m not contributing to
Your friends at love animals and feel better not the cruelty in the world.
Animals Australia eating them. – JESSICA CHASTAIN –

– KRISTEN BELL –

I like animals, all animals.

I wouldn’t hurt a cat or a
reinvent revitalise rewrite rediscover dog — or a chicken or a
cow. And I wouldn’t ask
your routine. With the your body. A healthy, perfection. Eating veg flavour. Prepare yourself
plant-based cuisine can isn’t about being perfect. for an awesome
someone else to hurt
easy tips in this guide,
you’ll be well on your nourish your body, give It’s about doing the best adventure filled with them for me. That’s why
way to a glorious new you peace of mind, and we can to make our world enticing new flavours and I’m a vegetarian.
way of eating. lift your spirits. a better place. delicious old favourites.
– PETER DINKLAGE –

2 • THE VEG STARTER KIT THE VEG STARTER KIT • 3

 Did you know?
Chickens can solve maths problems,
share learning from generation
to generation, recognise up to 100

Get ready to
other birds by their facial features,
and communicate using dozens of
distinct calls.

CHANGE the
WORLD
You are powerful. More powerful than you ever imagined.
By eating animal-friendly foods, you are changing the course of
history by helping to halt climate change and saving countless
lives — all the while doing your body a favour.

4 • THE VEG STARTER KIT THE VEG STARTER KIT • 5

CHANGE THE WORLD EATING WITH CARE CHANGE THE WORLD EATING WITH CARE

EATING WITH CARE Fish feel

Modern science is discovering fish have

Every meal is a statement of our values and the world we want to live in. more in common with us than you might
think. Fish have been found to play;
some teach their young; and there’s no
doubt they feel pain.

Life for animals on modern

day factory farms isn’t pretty.
Autumn
At just 30 days old, Autumn already
Forget the fairytale farmyards
carried the weight of an adult hen. Her
in children’s books. They’ve
been replaced by nightmarish
underdeveloped legs could barely lift her
massive body, but when she chirped you
As commercial fishing trawlers drag Batman
sea animals up in large nets toward the
could hear she was only a baby. Like all Batman is a gentle, friendly calf who
places where millions of water’s surface, the change in pressure
‘meat’ chickens, Autumn was born into a causes their eyes to balloon out, and was rescued from a dairy farm at one
animals have their tails, teeth body that was designed to produce meat often for their swimming bladder to day old. Now he lives at Freedom Hill
and beaks cut without pain — not sustain life. Inside the overcrowded explode. In their last moments, fish Farm Sanctuary. Every year, around
gasp and thrash their bodies, slowly one million baby calves like him are
factory farm she grew up in, many of her
relief, and suffer in extreme suffocating. These trawling nets catch
companions died from heart failure before taken from their mothers and killed as
confinement until they everything in their path, including
they were even 6 weeks old. Her rescuers dolphins, turtles and other animals. ‘waste products’ of the dairy industry
are slaughtered. knew that she would not likely survive long Other fish are raised in overcrowded, — while their mothers’ milk is bottled
after being freed from that windowless shed. and often disease-ridden factory farms. for human consumption.
While the overwhelming But unlike millions of ‘meat’ chickens before
her, Autumn was spared the horror of the
majority of ‘food’ animals
slaughterhouse. Instead, her final days on
live and die in miserable
Popeye
Earth were spent bathing in sunshine, eating
conditions, a lucky few ‘Meat’ chickens are bred to grow so rapidly
watermelon, and socialising with her BFF
(best feathered friend) Summer.
escape this fate... that their legs can barely support their weight.
Popeye is a cheeky and adventurous young rooster,
who is very lucky to have hatched at Lefty’s Place
Sanctuary. If he’d been one of the millions of unwanted
boy chicks born into the egg industry each year, Popeye
would have been tossed into a mincing machine (alive)
or gassed to death on his first day of life. Male chicks are killed as waste
products of the egg industry.

What about ‘humane’ meat? Are ‘cage-free’ eggs a solution?

While the small number of animals raised Almost anything is better than the nightmare of
on small-scale farms may be a little better factory farming, but sadly, cage-free doesn’t mean
off, even these animals may be separated cruelty-free. The truth is that even on many cage-
from their families, and often suffer free farms, hens spend most of their lives in crowded
surgical procedures without pain relief. sheds, and may have the tip of their sensitive beak
And ultimately both ‘factory farmed’ and cut off without pain relief. Across the entire egg
‘free-range’ animals are trucked to the industry — including free-range and organic farms

Dasher
same slaughterhouses. Investigations have — chickens are killed from 18 months of age, when
revealed terrifying fates await animals in their egg production slows. And male chicks who
Australian abattoirs. Find out more at have no commercial value to the egg industry are
Born onto Edgar’s Mission Farm Sanctuary, Dasher (middle) and his siblings will AnimalsAustralia.org/is-meat-humane gassed or ground up alive on their first day of life.
get to live a full and happy life. Their mother escaped from a pig farm, pregnant,
with 8 tiny lives inside her. Had she not escaped, Dasher and his siblings would
In factory farms, pregnant pigs are kept in Since we can live happy healthy lives without harming others, why wouldn’t we?
have been trucked to slaughter at just 6 months-old. metal crates with barely any room to move.

6 • THE VEG STARTER KIT THE VEG STARTER KIT • 7

CHANGE THE WORLD HEALTH CHANGE THE WORLD HEALTH

YOUR HEALTH IS GREEN your DIET

PRICELESS Farming animals is making a hot mess of the planet.
Here are 6 things you’ll wish weren’t true
(but luckily have the power to change).
Make no mistake, eating vegetarian saves lives —
and that could include yours!
OF THE LAND FACTORY FARMS
NEARLY CLEARED IN THE CONSUME MORE FOOD

80% AMAZON
IS USED FOR
CATTLE GRAZING.
THAN THEY PRODUCE.

ON AVERAGE
IT TAKES...
The biggest killer in Australia isn’t smoking, drugs, or car “Quite simply, the more
accidents. It’s heart disease — which is directly linked to what you substitute plant
foods for animal foods,
we eat. Unhealthy diets heavy in animal products and lacking
the healthier you are
in fruits and veggies are heading us all to an early grave. likely to be.” EATING VEGETARIAN to 1KG
So get ready to become a part of the health revolution and Dr. T. Colin Campbell,
CAN CUT THE WATER produce ANIMAL
NEEDED TO PRODUCE just PROTEIN
nutrition expert at Cornell University
reap the benefits. YOUR FOOD BY AS
✓ MUCH AS
6KG
%
LIGHTEN UP LOVE YOUR HEART BYPASS DIABETES 80-90 PLANT
PROTEIN

Studies now show that vegetarians A recent British study found that being Eating plant-based cuisine has
have lower rates of obesity. On average, vegetarian may cut your chances of been found to significantly reduce
AN ESTIMATED
people who don’t eat meat, dairy, and hospitalisation or death from heart your risk of developing diabetes.
eggs weigh up to 20% less than people
who eat meat.
disease by 32%!
ONE
n ds
THIRD That would be enough

y S i m m o OF THE WORLD’S CEREAL grain to feed about

Bill HARVEST IS FED TO

FARMED ANIMALS. 3 billion people.

SCIENTISTS PREDICT THAT

I didn’t go vegan for health, but I owe my strength AT CURRENT ANIMAL AGRICULTURE
and vitality to it. I didn’t go vegan for money, but it’s FISHING RATES PRODUCES MORE

given me many opportunities in life. I didn’t go vegan GREENHOUSE GAS

EMISSIONS THAN ALL OF THE
to be special, but my influence on others has been WORLD’S TRANSPORT COMBINED.
humbling and I’ve made many new friends. I did it for
the animals. And I’ll stay vegan for the animals.

Find your purpose in life that’s greater than what THE OCEANS’ FISH
you are so you will never waiver. The rest will just BILLY SIM
POPULATIONS COULD

be a bonus. AUSTRA
MONDS COLLAPSE BY

2050
LIAN BO
NATURA DY
L MR UN BUILDER
IVERSE W
INNER

8 • THE VEG STARTER KIT THE VEG STARTER KIT • 9

WELCOME FROM ANIMALS AUSTRALIA

Did You Know?

The Victorian Government’s
Better Health program says
“Well-planned vegetarian diets
have many health benefits and
can provide all the essential
vitamins and minerals necessary
for a long and healthy life.”

The
BASICS
The next few pages will take you through the nuts and bolts of your
nourishing new way of eating. Protein, calcium, iron? No worries,
we’ve got you covered.

10 • THE VEG STARTER KIT THE VEG STARTER KIT • 11

THE BASICS NOURISH YOUR BODY THE BASICS NOURISH YOUR BODY

NOURISH
ur
2+
SERVES
5+
BODY
GRAINS & STARCHY VEGETABLES
yo
per day
SERVES
per day

What they do: Grains are a great source Good sources: Brown rice, whole wheat
of fibre and iron, and they also contain pasta, porridge, quinoa, sweet potatoes.
some protein. They are rich in B vitamins,
SEEDS & NUTS 1-2
SERVES
which are important for metabolism and
nerve function.
Tip: Mix some quinoa into your salad to
add some bulk and additional flair.
per day
What they do: Nuts and seeds provide protein Good sources: Pumpkin seeds, What’s a serving? ½ cup cooked rice,
and iron, as well as zinc, which supports a peanut butter, tahini, flax seeds, pasta, or quinoa, 1 sweet potato, ¼ cup
healthy immune system. Omega-3 fatty acids, walnuts, almonds. muesli or 1 slice wholegrain bread.
found in walnuts, flax seeds, and chia seeds,
Tip: Try some tahini in your salad
aid in healthy brain function.
dressing to add creaminess or a
What’s a serving? ¼ cup nuts, 2 handful of almonds as an easy snack.
tablespoons seeds or 1 tablespoon nut LEGUMES & SOY PRODUCTS
or seed butter.
What they do: Legumes and soy products Good sources: Kidney beans, tofu,

VEGETABLES 4+
SERVES
provide a hefty amount of protein. Many of
these foods are also rich in calcium and iron.
tempeh, lentils, peas.

What they do: Vegetables are chock full

of nutrients, like beta carotene, which
What’s a serving? ½ cup cooked vegetables,
1 cup raw vegetables or ½ cup vegetable juice.
per day
3+
SERVES
What’s a serving? ½ cup cooked beans,
½ cup tofu, ½ cup tempeh or 1 cup
Tip: Experiment with marinades and
spices to make tofu dishes sing.

per day
your body turns into vitamin A (important fortified soy milk.
Good sources: Kale, broccoli, spinach, lettuce,
for good vision and immune function);
capsicum, cabbage.
and vitamin C, which creates collagen
(a protein that makes skin, joints, and Tip: Eat the rainbow! The varying, vibrant
bones strong). Vegetables also contain colours in vegetables exist because of the
a host of cancer-fighting phytochemicals. thousands of healthful phytonutrients.
Something for everyone BY JULIEANNA HEVER, MS, RD, CPT
KEY
Young or old, Olympic athlete or couch potato,
What about...
NUTRIENTS FRUIT
Calcium a well-planned vegetarian diet will give your
Soy milk (fortified), sesame seeds,
What they do: Fruits are great for body the fuel it needs to thrive.
Protein white/brown bread, fortified fruit
juice, dried figs, broccoli, green leafy hydration and a fantastic source of fibre,
Just about every food contains some vegetables (except spinach), molasses, which aids in digestion and helps prevent Pregnancy - A veg diet is appropriate for all to varied, whole foods, plant-based eating
protein. Best sources are soy products tofu, beans and pulses. heart disease. Many fruits are also rich in populations across the lifespan, including habits from the start. Encourage kids to
(eg. tofu), plant-based ‘meats’, legumes potassium, which is important for proper pregnant women. While expecting, you need eat a diverse selection of whole fruits,
(eg. beans, lentils), nuts, seeds, whole Vitamin B12 organ function, and are also an amazing
to be mindful of healthy weight gain (a total veggies, legumes, grains, nuts, and seeds
grains (eg. quinoa, wheat). average of 11.5–16 kg), as well as of your (and a vitamin B12 supplement) through role
While it finds its way into animal foods, source of antioxidants. nutrient intake, since nutrient needs increase modeling, consistently providing healthy
this bacteria-borne vitamin doesn’t get
Iron into plants. So, it is important that we What’s a serving? 1 medium-sized fresh at this time. Ensure adequate consumption options, and maintaining many tasty choices
of a wide variety of whole plant foods: in the home. Handle social situations
Breakfast cereals (fortified), wholemeal supplement. The good news is that lots fruit or 1 cup cut-up fruit.
protein via beans, lentils, peas, nuts, nut like a pro by always preparing in advance
bread, dried fruit, green leafy vegetables, of foods, including non-dairy milks, many
Good sources: Apples, oranges, butters, seeds, and leafy greens; omega-3 for school, parties, sporting events, etc.
beans and pulses, nuts and seeds (almonds, cereals, and nutritional yeast, are fortified
fats for brain development from flax/chia
pumpkin seeds, sesame seeds), tofu. with B12. Even so, buy a B12 supplement blueberries, blackberries, bananas. Athletes - Because of the high oxygen
seeds, walnuts and soy products; and iron
from your local chemist or supermarket and recovery demands of training and
from iron-rich foods (beans, leafy greens,
Healthy fats and take it regularly. Tip: Starting your day with a fruit
sea vegetables, lentils, and tahini) together
performance, athletes place themselves at
smoothie is a great way to get your daily an advantage by emphasising a diet rich
Nuts, seeds, nut butters and avocados. with vitamin C-rich foods (fruits, capsicum,
For good sources of omega-3 fatty acids servings of fruit. in antioxidants and phytochemicals. With
broccoli, and kale).
get your hands on linseed (flax seeds), sufficient calories to maintain energy needs
soybean oil, canola oil, tofu, or walnuts. Children - One of the greatest gifts parents and lots of colourful fruits and vegetables,
can give their children is introducing them being vegetarian is ideal for athletes.

12 • THE VEG STARTER KIT THE VEG STARTER KIT • 13

WELCOME FROM ANIMALS AUSTRALIA WELCOME YOU’RE IN GOOD COMPANY

YOUR
Amazing

LET’S go VEGETARIAN
FRIDGE

SHOPPING!
It’s time to give your fridge a lean, green, animal-friendly makeover.
No need to go hunting (pun intended). From foods chock-full of
vitamins, antioxidants, and nutrients, to delicious, plant-based meat
and dairy alternatives, you’ll find it a breeze. And everything you
need is at your regular supermarket.

14 • THE VEG STARTER KIT THE VEG STARTER KIT • 15

LET’S GO SHOPPING SUPER NATURAL FOODS LET’S GO SHOPPING SUPER NATURAL FOODS

SUPER NATURAL FOODS Mushrooms: Shown to offer

immune-boosting effects.

By no freak of nature, everything our body needs to survive and

flourish is provided for us straight from the earth. Get ready to
discover a world of super nutrient rich (and totally natural) foods.

Sweet potatoes: A good source of

vitamin C.
Sesame seeds: High in calcium and
minerals. Delicious tossed through
salads or as tahini in a wrap.
Flax Seeds / linseeds: Loaded with omega-3.
Add to smoothies for a healthy punch.

Walnuts: Rich in omega-3!

Garlic: Has been found to lower your

Kale: More calcium than milk and more Cocoa: Loaded with fibre, iron
risk of certain cancers.
vitamin C than an orange! Talk about a and magnesium.
SUPER food.
Almonds: Chock-full of vitamins and
fibre for a filling, on-the-go snack. Blueberries: One of the richest
sources of antioxidants, which can
Lentils: High in protein & high in iron.
help fight off diseases.

Beetroot: Full of nitrates – which lower

blood pressure.

Quinoa: Wheat-free and protein-full,

WTF? (What’s That Food?)
Bananas: Packed with potassium
and good for your heart and brain! quinoa is a hearty and healthy alternative
to rice. Nutritional Yeast: OK, we know the name is atrocious, but this
nutty flavoured condiment is delicious and a great source of
B vitamins. Use it to make dairy-free cheese sauces and in
place of parmesan.

Tofu: A versatile food made from soy beans that comes in a

variety of textures. High in protein, low in fat and a great addition
GET THIS
~ RECIPE ~
to stir-fries, curries and wraps.

Rainbow
Avocados: Full of the good fats. Not to
mention creamy and delicious! Tempeh (tem-pay): It’s similar to tofu with a ‘meatier’ texture.
Perfect on a burger or to bulk up a salad.
Salad -salad
inbow
Broccoli: Has powerful detoxifying WhyVeg.com/ra
properties and is high in fibre.

16 • THE VEG STARTER KIT THE VEG STARTER KIT • 17

LET’S GO SHOPPING SAME BUT BETTER LET’S GO SHOPPING SAME BUT BETTER

SAME BUT BETTER CHEESE

CREAM CHEESE
& SOUR CREAM
Try non-dairy cream cheese on your
Smile and say “dairy-free cheese!” breakfast bagel, or a dollop of plant-
You can have a burger or you can have a burger that saves lives. Top off your pizzas, burgers and based sour cream in your burrito and
find out how amazing these cruelty-free
We’ve put together a short list of some of our fave animal-friendly foods, pastas with the growing variety of
versions taste. Tofutti cream cheese
animal-friendly cheeses.
but don’t stop here — there’s a huge range to explore. And go ahead and is also incredible in dairy-free
cheesecake. Yum!
experiment with different flavours and varieties to find your own favourites!

MILK
Moo-ve over cow’s milk. Dairy-free milks,
made from soy, rice, almond or coconut
BURGERS pack a mighty flavour and nutritional
Meatless burger varieties offer something punch. Try a few to find the one that
for everyone. Veggie lovers can rejoice suits you. Some even come in chocolate,
in patties made from beans, grains, and vanilla, strawberry and coffee. CHOCOLATE
vegetables. They taste amazing! Got a sweet tooth? From soft, creamy
FACT: Some dairy-free milks contain
more calcium than cow’s milk. Nut milks white chocolate to rich and decadent
FACT: High in protein with less fat than
also contain a wide variety of vitamins dark chocolate, all your late night
beef burgers.
and minerals not found in dairy. cravings and baking needs are covered
with delicious dairy-free options.

CHICKEN & TURKEY ICE CREAM

Try the wide variety of chicken and Dairy-free ice cream, made with
turkey-free tender pieces, roasts soy, almond or coconut milk, is rich
YOGHURT and schnitzels. and creamy and comes in many
different flavours.
Dairy-free yoghurts are delicious FACT: No birds were harmed and
and full of healthy probiotics. they taste just as good! FACT: No cruelty to cows.
Soy and coconut yoghurts are
commonly available and there are
heaps of great flavours to try.

FACT: Contains healthy cultures

just like dairy-based yoghurt
without common allergens like NUGGETS & MAYO
lactose or casein and SAUSAGE ROLLS Just as tasty and healthier
without any cruelty to
mother cows and
Quick and easy favourites that are than the animal-based version, MARGARINE
NO always a hit with the kids, find crispy egg-free mayo is great on
their calves.
golden nuggets and flaky sausage rolls sandwiches or perfect for You won’t believe it’s not margarine.
LACTOSE
in the supermarket frozen section. creating creamy dressings. No seriously, you won’t. Use non-
dairy spreads for cooking, baking
FACT: 99% fat free, 100% and spreading.
egg-free and cruelty-free.
HOT DOGS & SAUSAGES
From BBQ snags to bratwurst, there’s
a range of great vegetarian sausages
to enjoy. Different supermarkets stock different products. So go explore your local Coles, Woolies, IGA and
organic stores. And if you don’t find what you’re after, ask them to stock it.

18 • THE VEG STARTER KIT THE VEG STARTER KIT • 19

WELCOME FROM ANIMALS AUSTRALIA

Try a Fry’s ‘chicken’ burger patty or

marinated tofu strips on your burger.

Quick. Easy. Cheap. Biocheese is

delicious and 100%
cruelty-free!

BAM!
BUILD A MEAL
It’s all good — you don’t have to be a master chef to create
mouthwatering vegetarian dishes in the kitchen. With just a few
simple steps and easy-to-find ingredients, you can serve up meals
that will have all your friends begging for seconds. Serve your burger
with wedges or
fries and your
favourite sauces.

20 • THE VEG STARTER KIT THE VEG STARTER KIT • 21

BUILD A MEAL THE MEALS BUILD A MEAL THE MEALS

Try Biocheese or Vegusto Marinate tofu in Throw in some black beans

Melty with all your fave veg soy, black bean or or red kidney beans for your
pizza toppings. sweet-chilli sauce protein fix. Add vegan cheese
Fry up balls made with for added flavour. for a yummy, melty burrito.
firm tofu, onion, basil
and breadcrumbs or
buy pre-made ones
from IKEA.

SOCIAL Q’S OF BEING VEG with Kathy Freston

I’m out all the time. So I’ve had to learn how to navigate a meat-eating
world while sticking with my great love of vegan food. Here are some
situations I find myself in, and my usual way of handling them:
DINNER PARTIES: I call my hosts in advance and let them know FAMILY OCCASIONS: I serve really traditional
I’m vegan. “How about if I bring a dish or two so you don’t have meals that I grew up loving so nobody feels like
to worry about me?”. This way, they don’t get stressed out and they’re missing out: veggie chicken and non-
they can try some of the food that I love! I also bring a gift of dairy mashed potatoes, pizza with soy cheese
some non-dairy ice cream or vegan chocolate truffles; that way and mock sausage; chilli made with black beans;
all of the guests can see vegans can be decadent too! and tacos with veggie protein crumbles rather
than meat.
BIRTHDAYS: I bring vegan cupcakes or cookies, or a stack of dark
chocolate bars to pass around and enjoy! CAN’T SEE YOUR FAVOURITE MEAL? Plug it into Google, add the word ‘vegan’ and away you go!

22 • THE VEG STARTER KIT THE VEG STARTER KIT • 23

 LET’S get
COOKIN’
Feel like upping your game in the kitchen? Try these delicious
GLUTEN
recipes that’ll astound your friends and family. FREE

Oh my !

PAD THAI Serves

2-3
You will need: The sauce (mix it all together and Prepare your rice noodles according
tweak quantities to taste): to the instructions on the back of the box.
100G THAI RICE NOODLES It may say to soak them in boiling water
1 TABLESPOON TOMATO PUREE / SAUCE or it may say to boil them in a pot.

200G PACK OF FIRM TOFU, WITH THE WATER
PRESSED OUT & CHOPPED INTO SMALL CUBES 1/3 CUP WARM WATER Meanwhile heat the oil in a large frying
1 CLOVE OF GARLIC, MINCED 2 TABLESPOONS TAMARI SOY SAUCE pan and fry the tofu until lightly browned.

3-4 SPRING ONIONS, SLICED ½ TEASPOON FRESH GINGER, GRATED Add the garlic and stir for 30 seconds.
Add the prepared rice noodles, carrots

3 CARROTS, JULIENNED OR FINELY SLICED 2 TABLESPOONS COCONUT SUGAR
and sauce and mix gently. Turn off the
1 CUP MUNG BEAN SPROUTS 1/4 TEASPOON CHILLI FLAKES heat and fold in the mung bean sprouts
1 TABLESPOON OIL 2 TABLESPOONS LIME JUICE and spring onions, then pour into

CHOPPED PEANUTS AND FRESH bowls and top with fresh coriander and
CORIANDER TO GARNISH chopped peanuts.

Recipe from SuperfoodSiobhan.com

24 • THE VEG STARTER KIT THE VEG STARTER KIT • 25

LET’S GET COOKIN’ RECIPES LET’S GET COOKIN’ RECIPES

GLUTEN
FREE

TRY this MEAL PLAN

BREAKFAST • LUNCH • DINNER

N
O
M
Easy bean NACHOS Hearty SHEPHERD’S PIE Mushroom STROGANOFF
Porridge w/ fruit Fry’s chicken-style Spaghetti & tofu balls
mayo sandwich

1 BROWN ONION, DICED 400G TIN BORLOTTI BEANS

E
225G PASTA (EG. FUSILLI)

TU
400G CAN 4 BEAN MIX, DRAINED AND RINSED Serves 3 TABLESPOONS TOMATO PASTE Serves ¾ CUP CASHEWS, SOAKED FOR AT LEAST 2 HOURS Serves
1 SACHET OF GLUTEN FREE TACO OR FAJITA SEASONING 2-3 1 CUP TOMATO PUREE 4 1½ CUPS VEGETABLE OR MUSHROOM BROTH 4
400G CAN DICED TOMATOES 1 ONION, VERY FINELY CHOPPED 225G MUSHROOMS (SWISS BROWN OR BUTTON), THINLY SLICED
1 TABLESPOON OIL FOR FRYING 2 CLOVES GARLIC, FINELY CHOPPED 400G EXTRA–FIRM TOFU, IN BITE-SIZED PIECES (OR EXTRA MUSHROOMS)
Cereal w/ fruit Chickpea & avocado Veggie pizza
1 RIPE AVOCADO SALT TO TASTE 2 TABLESPOON OLIVE OIL salad

1 LARGE RIPE TOMATO, CUBED A LITTLE WATER 1 MEDIUM YELLOW ONION, QUARTERED AND THINLY SLICED

ED
W
JUICE OF ½ LIME AROUND 5 MEAT-FREE SAUSAGES, FRIED OR GRILLED, THEN CUT INTO ½ TEASPOON SALT
SLICES AND SET ASIDE (TRY VEGIE DELIGHTS BBQ SAUSAGES)
PINCH OF SALT FRESHLY GROUND PEPPER, TO TASTE
1 CUP DAIRY-FREE CHEESE (OPTIONAL)
230G BAG CORN CHIPS 4 CLOVES GARLIC, MINCED
OLIVE OIL FOR FRYING
100G GRATED DAIRY-FREE CHEESE, TRY BIOCHEESE (OPTIONAL) 1 TEASPOON DRIED THYME
400G FIRM MASHED POTATO. ADD MARG, SOY MILK & SALT FOR BEST RESULTS Toast w/ peanut
1 SMALL CAN SWEET CORN KERNELS, DRAINED AND RINSED ½ CUP DRY WHITE WINE butter or jam Chunky vegetable soup Nachos

2 TABLESPOONS TOMATO PASTE

U
CHOPPED FRESH FLAT-LEAF PARSLEY, FOR GARNISH (OPTIONAL)

TH
Scoop contents of avocado into a bowl. Add lime and salt and mash Preheat oven to 200ºC. Make mashed potatoes. Fry onions and garlic
well. Mix in the tomato chunks. Set aside. in a skillet pan. Add the tomato paste, and the beans, and stir. Add a
little bit of water, the salt and tomato pulp, and cook until thickened
Heat a large saucepan over a high heat with oil. Fry onion for 1-2
slightly. Remove from heat and place in baking dish. Cook the pasta according to the package directions. Drain and
minutes until soft. Add beans and stir until heated through. Add Avocado & cucumber
set aside. Blend cashews with vegetable broth until very smooth. Fruit salad Tofu & veg stir-fry
contents of seasoning sachet and stir to coat. Heat until fragrant. Add Add grated ‘cheese’ on top of the bean mix, and add the cooked sushi
can of diced tomatoes and cook for 4-5 minutes, stirring frequently. sausages on top of this. Preheat a large, heavy-bottomed pan over medium heat and add 1
tablespoon of oil. Sauté the tofu along with the salt for 5 minutes or

I
FR
To serve, arrange corn chips on plate, top with bean mix, dairy-free Spoon mashed potato on top and place in pre-heated oven.
so, until slightly browned. Set the tofu aside. In the same pan, still on a
cheese, corn kernels and finish with a dollop of guacamole. Bake until mashed potato is golden on top. Serve and enjoy.
medium heat, add remaining oil and sauté the onion with a pinch of salt
Note: Swap out corn chips for a whole baked potato or sweet potato for an easy Recipe from MouthwateringVegan.com for about 5 minutes, until translucent. Add garlic and sauté for another
chilli non-carne. 30 seconds.

Add the mushrooms and thyme and cook until the mushrooms are Berry & banana Salad & hummus wrap Bean burrito
lightly browned. Add the wine, tomato paste, remaining ½ tsp salt, and smoothie
pepper, stir, and turn the heat up to high. Let the wine reduce by about
Magic Meringues
Egg -free BAKING (Visit WhyVeg.com/eggfree)

T
half (about 5 minutes). Turn the heat back down to medium.

SA
This will sound crazy ... but the water Pour in the cashew mixture. Stir until well combined and let it thicken
Cookies, muffins, cakes? No egg? No problem. When from a can of chick peas has seemingly for about 5 minutes. Add the tofu and carefully toss to coat. Serve over
supernatural powers. Whip it up like egg the pasta, and garnish with fresh parsley, if you like.
baking, in place of one egg, try these healthy options.
whites and make amazing meringues, Recipe from Isa Does It by Isa Chandra Moskowitz. Photo by Vanessa Rees. Tofu scramble Veggie burger Pad Thai
pavlovas, macarons and more! Google
Commercial egg replacer ½ mashed banana “aquafaba” to blow your mind. GET THIS
~ RECIPE ~

N
(like “No Egg”)

SU
¼ cup apple sauce WhyVeg.com/
pancakes
1 tablespoon vinegar + 1 GET THIS
+
~ RECIPE ~
teaspoon baking soda ¼ cup silken tofu

+ 1 tablespoon ground flax seed ¼ cup soy yoghurt Brownroiewnsies

/b
+ 3 tablespoons water WhyVeg.com Pancakes Falafel pita Mushroom stroganoff

26 • THE VEG STARTER KIT THE VEG STARTER KIT • 27

 FOODS from AROUND THE WORLD

TAKE Italian
veggie pizza hold the
cheese (or with dairy-free

me
Japanese cheese), pasta primavera,

OUT
pasta napolitana,
vegetable sushi roll,
risotto.
Indian
avocado roll, tofu roll,
edamame, tempura veg, dahl, vegetarian curries,
vegetarian udon veg samosas, mushroom
noodles. bhaji, aloo gobi,
vegetable dosa, roti.

Chinese Thai
tofu and veg stir-fries, pad Thai (hold the egg),
vegetable dumplings, veggie spring rolls, rice
spring rolls. paper rolls, veg stir fry —
try sweet chilli and basil,
lemongrass or
cashew nut.
Middle
“What about eating out?” you ask. Global cuisine can prove Eastern Mexican
to be a treasure trove of vegetarian delights. And many fast falafel wrap, hummus, bean burrito, taco or
food chains also offer veg options. Here are our top tips for vegetarian dolmades,
veggie pide without
nachos without dairy.
(Jazz it up with
ordering delicious meat-free meals wherever you go. cheese. extra guac).

Whether you’re wanting to try somewhere new in your

neighbourhood or discover good food whilst traveling, you
can find veg-friendly restaurants just about anywhere using
the Happy Cow app and website.

Subway: Ask for Sumo Salad offer a

the veggie patty or Grill’d have a selection range of veg friendly Guzman y Gomez: Domino’s: Order any
veggie delight. Add of veg burgers, which salads that are clearly Try the veggie filling in of their veggie pizzas
fresh avocado for you can order without labelled. a burrito or on nacho without cheese.
extra punch. cheese and swap and just ask them to Add your favourite
out the mayo for hold the dairy. toppings for your
tomato relish. own unique flavour.

THE VEG STARTER KIT • 29

Thank
you
You’ve taken the first step to a new, healthy,
and compassionate you. It’s going to be an
exciting and fun-filled ride! Remember, it’s all
about progress, not perfection. If you ‘slip up’,
stay cool. Just pick up where you left off and
know that you are doing your best. Every step
you take, no matter how big or small, is a step
towards a kinder world. And with that attitude in
mind, simply by living a happy, healthy lifestyle,
you can become a walking billboard for cruelty-

more ?
free living. HUNGRY FOR

You are now a force for kindness, peace, and plores the
“Taste For Life” ex
compassion. Now go out there and change delicious world of
plant-based
than 100 mouth-
the world! foods with more
! Find it in all good
watering recipes
der it here:
bookstores or or
.org
AnimalsAustralia
/cookbook

THE VEG STARTER KIT • 31

A kinder world
starts with us.

This guide was produced in collaboration with Mercy For Animals.

Printed with vegetable based inks on 100% recycled paper.

Animals Australia is Australia’s leading animal

protection organisation. If you believe that all
animals should be free from cruelty, join us at
www.AnimalsAustralia.org
Locked Bag 1236
Nth Melbourne VIC 3051
If you found this guide helpful, please pass it on or order copies Ph: (+61) 03 9329 6333
for friends at WhyVeg.com/kit www.AnimalsAustralia.org