Guide To Vegetarian Eating (Humane Society of The US)
Guide To Vegetarian Eating (Humane Society of The US)
Guide To Vegetarian Eating (Humane Society of The US)
toVegetarian
Eating
About Vegetarian Eating
Vegetarian eating is an effective
and positive way to help farm animals.
Indeed, any reduction in the
amount of animal products we
consume makes a difference for animals.
Praise yourself for every step
you take toward adjusting
your food choices and know that
with every vegetarian meal
you enjoy, you are helping
to prevent animal abuse.
Thank you
for your compassion.
corporations, and individuals to do better when it comes to our food policies and choices.
The HSUS Guide to Vegetarian Eating is published for the benefit of our members
Wayne Pacelle visits a rescued pig and other Americans who, for reasons of conscience and health, want to reduce their
at Poplar Spring Animal Sanctuary. consumption of animal products or replace them entirely.
Choosing vegetarian foods does not subtract from the total amount of enjoyment we derive
from eating. Rather, it can add to the pleasure of a good meal by opening up a new world of foods. More
importantly, though, it marks an acceptance of personal responsibility. We human beings, after all, are not
just consumers, answering to our appetites or to supply and demand. We are creatures of conscience, and
each one of us has the power to turn away from the cruelties of today’s factory farm.
Animals raised for food are not just objects or commodities—they are fellow individuals, with the same
spark of life that we have, the same desire to live and enjoy their time on Earth. By making better food
choices, we carry a message of compassion into the world, and our own lives are richer for it.
1
Eatingfor
theAnimals
Each year in the United States, 10 billion land
animals are raised and killed for meat, eggs, and
milk.1 Just like the dogs and cats we welcome
into our homes, chickens, pigs, turkeys, and cows
have their own personalities, inquisitive natures,
likes and dislikes, and—most importantly—the
ability to feel pain, suffer from boredom and
frustration, and experience joy.
Yet these animals are routinely mistreated
on industrialized factory farms. No federal law COMPASSION OVER KILLING
2
On factory farms, birds raised for meat after birth. Male chicks are considered by-
are confined by the tens of thousands in barren products, as they’re unable to lay eggs and aren’t About Chickens
sheds,4 unable to carry out many normal bred for meat production. Millions each year
behaviors, including roosting and foraging.5 are gassed, crushed, or thrown into garbage
and Turkeys
The most significant assault on their welfare bins to die from dehydration or asphyxiation.16 In nature, chickens live in stable
is fast growth.6 The poultry industry has used Most female chicks are painfully mutilated social groups of as many as 30
selective breeding and growth-promoting without any anesthesia.17 The tips of their birds and, like dogs and other
antibiotics to produce birds whose sensitive beaks are sliced off with a hot animals, they establish social
bodies “are on the verge blade, making it difficult for them hierarchies. The flock mates
of structural collapse.”7 to grasp food.18 coordinate their activities, dust
To put their growth rate Approximately 95 percent19 bathing, foraging, resting, and
into perspective, of hens in U.S. factory farms roosting together. These birds use
the University of are intensively confined in their sensitive beaks as we use
Arkansas Division small wire “battery cages,” our hands—for exploring their
of Agriculture stacked several tiers high surroundings, picking up items,
reports, “If you and extending down long feeding, and more. They forage
grew as fast as a warehouses. Each hen is (search for food) by scratching
chicken, you’d given less space than the with their claws and pecking with
weigh 349 pounds area of a letter-sized sheet their beaks more than 10,000
at age 2.”8 As a result, of paper20 in which to eat, times in a single day. Highly
US
90 percent of broiler TH
HS
E sleep, and lay eggs. This intelligent, chickens have
chickens have painful9 intensive confinement in barren communication skills so
leg problems10 and 26 percent conditions makes nesting impossible— developed that they use different
suffer chronic pain as a result the most significant source of frustration alarm calls depending on whether
of bone disease.11 for battery-caged hens—and prevents them from a predator is traveling by land or
After approximately 45 days for broiler engaging in other natural behaviors, including in the sky.
chickens12 and 16 weeks for turkeys,13 the birds dust bathing and foraging.21 While many Turkeys, too, are active,
have reached market weight. Workers hastily and countries are phasing out the battery cage social, and complex. These birds,
roughly catch the animals, causing dislocated system, U.S. egg producers still overcrowd who can live as long as 12 years,
and broken hips, legs, and wings, as well as hens in cages so small the birds can’t even have strong feet and legs for
internal hemorrhages.14 Crammed into crates spread their wings.22 walking and scratching, wings
stacked one atop another on trucks, the birds After one to two years, the hens are no longer with a span of 4–5 feet for rapid
aren’t typically given any food, water, or profitable and are forcibly removed from the flying, and
protection from extreme temperatures during cages, their limbs often torn23 by teams working beaks for
their journey to the slaughterhouse.15 at hourly rates of up to 1,500 birds, with pecking.
Like birds raised for meat, chickens in the individual workers grabbing as many as seven Wild turkeys
egg industry suffer immensely—beginning right hens at a time.24 As with broiler chickens and can run as fast
as 25 miles per
hour and can fly
As ducks and geese
short distances at
raised for a delicacy
speeds as fast as
called pâté de foie
55 miles per hour.
gras are violently
force-fed an
unnatural amount
of food, their livers
CITIZENS INITIATIVE FOR THE BANNING OF FORCE FEEDING
become diseased
and swell to more
than 10 times their
healthy size.
3
About Pigs Aren’t There Laws That Protect Farm Animals?
Many people consider pigs to be From life on a factory farm to death at a slaughter plant, animals raised for meat, eggs,
equal—or superior—to dogs in and milk suffer immensely. And, as shocking as it may be, much of the abuse these
intelligence. Pennsylvania State animals endure is perfectly legal.
University professor Stanley Curtis There are no federal animal welfare laws regulating the treatment of the billions of
conducted research that found animals raised for food while on the farm. And while all 50 states have cruelty statutes,
pigs can respond to verbal most explicitly exempt common farming practices, no matter how abusive.
communications and even play
computer games, using their
snouts to move joysticks that
control cursors on the screen turkeys, egg-laying hens are crammed in crates Pigs
to hit their targets. stacked on transport trucks and are typically
Pigs are intelligent, highly social animals, yet
In nature, pigs choose to denied food, water, or protection from
factory farmers treat the more than 100 million
live in social groups and are so extreme temperatures during their
pigs28 slaughtered annually in the United
communal that they even sleep journey to slaughter.25
States as meat- or piglet-producing
together, huddled in a nest. At the slaughter plant,
units.
They spend many of their waking the birds are dumped onto
Female pigs, known as
hours rooting and foraging, conveyors and hung upside
sows, suffer through rapid
making great use of their down in shackles by
cycles of impregnation,
snouts, which are highly sensitive their legs. The U.S.
birthing, and nursing,
tools that help them find fruits, Department of
all while intensively
roots, mushrooms, grasses, Agriculture (USDA)
confined. During
earthworms, snakes, and rodents. does not require that
their four-month
The bond between piglets and the birds be rendered
pregnancies, an
their mother is very strong. Before unconscious before
estimated 60–70
giving birth, the pregnant sow they are slaughtered,
percent29 of sows are
builds a large nest for farrowing, as the agency excludes
kept in barren “gestation
or birthing, her piglets and for poultry from the federal
crates”—two-by-seven-foot
protecting them after they’re born. Humane Methods of Slaughter
metal stalls30—so small the
In nature, pregnant sows are very Act.26 Their throats are cut by hand
animals can’t even turn around. While
particular about the location and or machine. Slaughter lines run at speeds
many countries have banned gestation crates
quality of this nest. A mother may of as many as 8,400 chickens per hour, so
because of their inherent cruelty, their use
walk 3–6 miles before finding a mistakes are common and some birds are
is still common in the U.S. pork industry.
sufficiently isolated and protected still conscious as they enter tanks of scalding
Before giving birth, sows are moved into
spot, and she can take water intended to loosen their feathers.27
equally restrictive “farrowing crates”—stalls that
as long as 10 hours
are designed to separate a mother pig from her
to build her nest.
nursing piglets and that are so small that the
Pregnant
4
Calves raised for
veal are tethered About Cattle
inside individual
Cattle—including cows, heifers,
stalls so small they
steers, bulls, and calves—are
can’t even turn
complex individuals. Scientists
around. After
have found that these animals
16 weeks, the
nurture friendships. One in
calves are
a small herd, for instance, will
slaughtered.
join with as many as three other
animals to form a small group
of friends. The animals in the
group will spend most of their
FARM SANCTUARY
5
About
Aquatic
Animals
The Earth has been home
to aquatic animals for more than
480 million years. Today, a vast
diversity of aquatic wildlife inhabits
the oceans, with animals having
life spans ranging from a few
weeks to 50 years or more.
Fish are fascinating individuals.
Some fish have taste buds on
FARM SANCTUARY
their lips, and some use their
mouths to build homes and even
take care of their children. For
On dairy factory farms, cows are artificially inseminated and milked for
instance, some father fish carry
10 of 12 months each year until their productivity wanes and they are killed.
eggs in their mouths until the
babies hatch. Others open their
mouths and let their babies swim
inside if their safety is threatened. “productive” for only two and tethered in individual
Crustaceans—such as years46 and are slaughtered stalls so small they can’t turn
shrimp, lobsters, and certain when four years old.47 around during their entire
crabs—are characterized by their A by-product of the four-month lives before
jointed appendages and hard dairy industry is a calf slaughter.49 Veal crates are
shells. Lobsters live for about per year per cow. widely known for their
15 years, and some may live to Within their first few inherent cruelty.
be 100. Most adult lobsters live days of life, the calves As with conventional
anywhere from 10 to 600 feet are taken from their battery cages and gestation
beneath the ocean’s surface. mothers.48 Females usually crates, veal crates are being
Despite their poor vision, they can join the dairy line, while phased out in the European
navigate these dark and shadowy males are often sold to veal Union yet are still in use in
areas. Their entire body acts as farmers. Indeed, the veal industry the United States.
wouldn’t exist without the dairy Cows suffer the same mistreatment as
a sense organ; tiny hairs covering
industry. Calves raised for veal are confined pigs during both their transport and slaughter.
the body are sensitive to touch.
They also have “hedgehog hairs”
along the inside of the pincers on
their walking legs. These short
bristles serve them in a manner Don’t Animals Have to Be Treated
similar to the way our taste buds
work. If a lobster likes the taste
Well to Be Productive?
of something these bristles detect, Animal agribusiness representatives often claim that it’s in their own interests to
he or she will pass the food to treat animals well, and a common defense of factory farming is that “only happy
the mouth. animals produce.” But as farm animal welfare expert Donald Broom, M.Sc.,
Ph.D., explains, “efforts to achieve earlier and faster growth, greater production
per individual, efficient feed conversion and partitioning, and increased prolificacy
are the causes of some of the worst animal welfare problems.”c
According to poultry welfare expert Joy Mench, Ph.D., “[i]t is now generally
agreed that good productivity and health are not necessarily indicators of good
welfare....Productivity...is often measured at the level of the unit (e.g., number of eggs or
egg mass per hen-housed), and individual animals may be in a comparatively poor state of welfare even though
productivity within the unit may be high.”d
6
Fish caught
in nets can
suffer as they’re
quickly brought
to the ocean’s
surface.
F
US
7
Eatingfor
YourHealth
With each passing year, more Basic Vegetarian
Americans suffer from obesity, heart
disease, cancer, diabetes, stroke,
Nutrition
While studies have shown the
and high blood pressure.
many health benefits of vegetarian
Choosing vegetarian
eating, merely removing animal
options over meat, eggs,
products from your diet doesn’t
and dairy products not
automatically ensure good health.
only helps animals and the
As with any eating plan, it’s
environment—it helps our
important to know some basic
health, too.
nutrition information.
Staying physically active,
Nutrition Experts avoiding foods high in saturated
fat and cholesterol, and eating
on Vegetarian Diets lots of fresh fruits and vegetables
The American Dietetic Association, is good advice for anyone.
the leading nutrition authority in the Fortunately, this isn’t hard for most
United States, states that “appropri- vegetarians. However, there are
ately planned vegetarian diets are some key nutrients to look out for:
healthful, nutritionally adequate, Essential Omega-3 Fatty
and provide health benefits in the Acids. These fatty acids are
prevention and treatment of certain important for a variety of
diseases. Well-planned vegan and reasons—including maintaining
other types of vegetarian diets are good heart and cardiovascular
appropriate for all stages of the health—and it’s important to
life cycle, including during have a reliable source, such as
pregnancy, lactation, infancy, walnuts, ground flax seeds, flax
childhood, and adolescence. . . . oil, hempseed oil, canola oil,
Vegetarians have been reported and supplements.
to have lower body mass Vitamin B12. When
indices than nonvegetarians, as nonvegetarians consume animal
well as lower rates of death from products, they also ingest this
ischemic heart disease; vegetarians vitamin that is made by bacteria in
also show lower blood cholesterol some animals’ bodies. Vegetarians
levels; lower blood pressure; and can take a common multiple
lower rates of hypertension, type vitamin or B12 supplement, or
2 diabetes, and prostate and colon enjoy fortified cereals or soy milk
cancer.”1 to get a reliable source of B12.
8
Isn’t Chicken Good for You? Protein-Rich
and Vegetarian
Chicken meat is high in fat and cholesterol and can contain high levels of arsenic, which
the poultry industry feeds to the birds to make them grow faster. Almonds, black beans,
brown rice,
Cholesterol and Fat. Chicken meat has more cholesterol per calorie than beef
cashews,
and virtually the same amount of fat. Even when the chicken’s skin is removed, the dark
garbanzo beans
meat is thrown away, and a nonfat cooking method is used, chicken still derives 23 percent
(chickpeas),
of its calories from fat.
kidney beans,
Arsenic. After examining 5,000 samples of chicken meat, researchers from the lentils, lima beans,
National Institutes of Health and the USDA’s Food Safety Inspection Service reported peanut butter, pinto
alarmingly high levels of arsenic contamination in the flesh of broiler chickens.b In fact, beans, quinoa, seitan
the amount of arsenic found in chicken was six to nine times that allowed by the (a wheat-based mock
U.S. Environmental Protection Agency (EPA) for drinking water. A bucket meat), soybeans, soy milk,
of chicken from a typical fast food restaurant would be expected sunflower seeds, textured
to have as much as almost 50 times the amount of arsenic allowed vegetable protein (TVP), tofu,
in a glass of water.c vegetarian hot dogs and burgers
Iron-Rich and
Vegetarian
Vitamin D. This vitamin is important for Iron. Our bodies need iron to keep oxygen Black beans, bran flakes,
good bone health. Our bodies make vitamin D circulating throughout the bloodstream. In cashews, Cream
when we’re exposed to sunlight. Spending some extreme cases, an iron deficiency can lead to of Wheat®,
time outdoors every day without sunscreen and, fatigue and other disorders. Fortunately, iron is garbanzo beans
during the winter months, eating vitamin D- plentiful in animal-free sources. (For even greater (chickpeas),
fortified foods or taking a supplement is a good iron absorption, eat foods high in vitamin C, like Grape-Nuts®,
idea for anyone, vegetarian or not. citrus fruits and bell peppers.) kidney beans,
Protein. A common misperception about Calcium. Everyone knows we need calcium lentils, navy beans,
vegetarian diets is that they don’t provide for strong bones, but what most people don’t oatmeal, pumpkin
enough protein. Numerous studies have shown know is that our risk of osteoporosis can be seeds, raisins, soybeans,
that this simply isn’t the case. Eating an adequate lowered by reducing sodium intake, eating more soy milk, spinach, sunflower
number of calories derived from any normal fruits and vegetables, exercising, and getting seeds, tofu, tomato juice,
variety of plant foods generally gives us all the enough vitamin D from sunlight or fortified whole wheat bread
protein our bodies need. food sources.
Calcium-Rich
and Vegetarian
Almonds, black beans, broccoli,
calcium-fortified orange juice,
collard greens, great northern
A diet high in cholesterol and saturated fat can increase the risk of stroke, beans, kale,
heart disease, and certain forms of cancer. Conversely, diets containing large kidney beans,
amounts of vegetables and fruits offer protection against stroke, heart attack, mustard greens,
diabetes, and various cancers, including colon, prostate, and likely breast, lung, navy beans,
and pancreas cancers. The foods highest in cholesterol and saturated fats pinto beans,
are meats, dairy products, and eggs, so vegetarians enjoy a significant health sesame seeds,
advantage when it comes to protecting themselves from the leading killers and
soybeans, soy
milk, textured
disablers of Americans. Non-animal-based diets are also far healthier for our
vegetable
planet and the rest of its inhabitants.
protein (TVP),
—David O. Wiebers, M.D., and Jennifer Leaning, M.D., serve on the board tofu
of directors of The HSUS. Dr. Wiebers is chair of the board, and Dr. Leaning
is chair of the board’s International Committee.
9
Eatingfor
theEnvironment
As factory farms intensively confine greater
Factory Farms numbers of animals, the toll of such
and Public industrialized practices weighs heavily on
Health the environment, depleting resources and
contaminating habitats. Toxins, chemicals,
“In 1999, a University of North gases, and uncontainable amounts of manure
Carolina study found that from these facilities pollute the soil, water, and
neighbors of a 6,000-head air, causing massive environmental degradation
hog factory, compared with and deteriorating public health.
a group of people in an
USDA
area with no large-scale
Manure lagoons holding concentrated waste
confinement units, reported Inefficient Use can leak, contaminating the surrounding land
more headaches, runny noses,
of Land and Food and water.
sore throats, excessive coughing,
Nearly 10 percent of the U.S. land area is used
diarrhea, and burning eyes.”a
to grow feed for animals raised for meat, and
“Recent studies have found that another 32 percent is used for grazing cattle, Polluting Air, Water,
children who attend schools making livestock production the largest single and Land
near pig factory farms suffer use of land in the country.1 To produce a single Annually in the United States, farm animals
elevated levels of asthma.”b pound of meat, egg, or milk protein, depending produce 1.4 billion tons of feces and urine,4
“In February 2002, Iowa State on the species, 3–12 pounds of feed protein and much of this waste—millions of gallons—
University and the University are needed.2 Producing all of this feed for eventually finds its way into neighboring
of Iowa released a joint report farm animals uses more land, water, fertilizer, ecosystems, devastating the environment
finding that hydrogen sulfide pesticides, and energy than would be used if we and wildlife:
and ammonia emissions from simply ate plant foods directly. Production of
In 2006, Premium Standard Farms was
large-scale animal confinement chicken meat, for instance, requires 14 times as
ordered to pay $4.5 million in damages
facilities can pose a health much energy and 40 percent more cropland per
to three families affected by odors from
risk to humans and that Iowa unit of protein as the production of soybeans.3
one of its hog factory farms in Missouri.5
should develop air quality
About 13 percent of the domestic drinking-
standards to stop factory
USFWS
10
Tropical rainforests To Produce To Produce
are being clear-cut One Pound One Pound
Resources of Processed of Processed
primarily to produce Soy Protein Animal Protein
pasture or cropland
Land
for growing animal 1 6 to 17
Needed
feed, devastating Water
threatened animal 1 4.4 to 26
Needed
and plant species. Fossil Fuel
1 6 to 20
Needed
In this table,12 the amount needed to produce one
pound of processed soy protein is arbitrarily given the
value of 1; the amount needed to produce one pound
of processed animal protein varies by species and so
is shown in a range.
11
Makingthe
Switch
Whether you do it to help animals, the become overwhelmed at the thought of
environment, or yourself, transitioning changing their dietary habits, so it may surprise
to vegetarian eating can take as little as you to know that becoming vegetarian can
a day or as long as you need. Some people be as easy as 1-2-3.
Step Flexi-What?
Now that you’ve moved through step one, consider yourself a full-fledged flexitarian—a part-time
vegetarian. Congratulations! Take the next two weeks to incorporate new foods, recipes, and products
TWO into your menu. Stroll through your local grocery store’s “natural foods” aisle, or pop into your
community health food store to fill your cart with some of the fantastic vegetarian items on the market.
See pages 13 and 14 for a glossary of ingredients and a list of products that may be new to you, and
turn to pages 15–18 for sample recipes. Have fun in the kitchen and bon appétit!
12
Menusand
Glossary
Soy Cheese. The nondairy
version of cow’s milk cheese is
made from soybeans. Available
in slices, blocks, and even
shreds for pizza or tacos.
Ingredients to Stock the Shelves Tahini. This calcium-rich, nutty flavored paste
Fear of the unknown can make you stop dead in your is made from sesame seeds and makes sauces,
tracks. But there’s nothing to keep you from walking down spreads, and dressings creamy and delicious.
the aisles of your local market or health food store once
Tempeh. Typically made from soybeans, this
you’ve glanced through this guide for vegetarian
meat substitute has a wonderful texture
alternatives and ingredients!
and flavor.
Ener-G’s Egg Replacer®. This
Textured Vegetable
ready-made product is the perfect
Protein (TVP).
substitute for eggs in baking.
This dried soy product just needs
Nutritional Yeast. An inactive a little water to turn it into a
yeast chock-full of vitamins and simple, yet delicious, vegetarian
minerals, nutritional yeast gives ground “beef.”
a cheesy flavor to soups, sauces,
Tofu. A staple in Asian cuisine,
and casseroles.
tofu is a high-protein meat
Seitan. Pronounced SAY-tan, alternative. It comes in a variety
this high-protein “wheat meat” of textures—from silken (great
can be used in place of meat for dressings and dessert fillings) to
in any dish. Find it prepackaged extra-firm (perfect for a stir-fry)—so
in a variety of flavors. experiment to your stomach’s content!
13
Shopping
Suggestions *
The vegetarian marketplace has exploded over Hot Dogs: Lightlife’s Smart
the past 10 years, with major grocery stores Dogs and Tofu Pups and Yves’
carrying a fantastic variety of animal-friendly Veggie Dogs, Tofu Dogs, and
products. As you reduce the amount of animal Hot ’n’ Spicy Chili Dogs
products in your weekly menu, you don’t have Sausage: Turtle Island Foods’ Tofurky gourmet
to give up the tastes you’ve enjoyed—just sausages, beer brats, and kielbasa;
substitute vegetarian versions! Lightlife’s Gimme Lean;
Gardenburger’s Meatless Breakfast
Sausage; and Yves’ Veggie Breakfast
Meat-Free “Meat” Patties and Links
Bacon: Yves’ Canadian Veggie
Bacon and Lightlife’s Smart
Bacon and Fakin’ Bacon Dairy-Free “Dairy”
Chicken: White Wave’s Chicken-Style Butter: Shedd’s Willow Run Soybean Margarine
Seitan and Chicken-Style Wheat Meat and Earth Balance’s Soy
Chicken Nuggets and Strips: Morningstar Garden and Earth Balance
Farms’ Meal Starters Chick’n Strips, Nate’s Natural Margarine
Chicken-Style Meatless Nuggets, Lightlife’s Cheese: Follow Your Heart’s
Chick’n Strips, and Health Is Wealth’s Vegan Gourmet and Tofutti’s
Chicken-Free Fingers and Buffalo Wings Soy-Cheese Slices
Chicken Patties: Soy Boy’s Okara Courage Cream Cheese: Tofutti’s
Burger and Gardenburger’s Flame-Grilled Better Than Cream Cheese
Chick’n and BBQ Chik’n Eggs: Ener-G’s Egg Replacer
Cold Cuts: Lightlife’s Smart and Fantastic Foods’ Tofu
Deli (Country Ham, Old Scrambler
World Bologna, and Three Ice Cream: Turtle Mountain’s
Peppercorn Pastrami), Yves’ Soy Delicious product line, Tofutti’s ice cream
The Good Deli (Veggie Bologna, product line, and Whole Soy’s Frozen Cultured
Veggie Ham, Veggie Salami, Soy product line
Dining Out and Veggie Turkey), and Turtle
Mayonnaise: Follow Your
Vegetarian-Style Island Foods’ Tofurky
Heart’s Vegenaise and
Ground Beef: Boca’s Ground Burger, Nasoya’s Nayonaise
The National Restaurant
Morningstar Farms’ Ground Meatless Crumbles,
Association** reports that 8 Sour Cream: Tofutti’s
Yves’ Ground Round, and Lightlife’s Smart
out of 10 restaurants—from Sour Supreme
Ground and Smart Menu Crumbles
fast food to gourmet—are
Yogurt: Whole Soy’s
responding to the growing Hamburgers: Boca’s Vegan
Creamy Cultured Soy, Silk’s Cultured
demand for animal-friendly fare Original, Gardenburger’s
Soy, and Stonyfield Farm’s O’Soy
by serving vegetarian entrées. GardenVegan, Whole Foods
Market’s 365 Organic Vegan *All company, product line, and product
** “Tableservice Restaurant
Trends, 2001,” Veggie Burger, and Amy’s names are trademarks (registered
www.restaurant.org/ California Veggie Burger or unregistered) of their respective
dineout/nutrition.cfm. corporations.
and Texas Burger
14
InThe
HSUSKitchen Recipes from Our Staff
15
Festive Salad
Serves 4
For the Dressing: In a large serving
3 tablespoons balsamic vinegar bowl, whisk together the
3 tablespoons maple syrup dressing ingredients. Add the lettuce and then
3 tablespoons extra-virgin olive oil toss. Sprinkle on the pecan pieces and dried
pinch of salt cranberries.
Serve immediately.
For the Salad:
1 head red leaf lettuce, washed and torn
1/2 cup toasted pecan pieces
1/2 cup dried cranberries
16
Sun-Dried Tomato Pistachio Spread
Serves 15
2 cups chopped pistachios remaining 1/4 cup of olive oil and the balsamic
2 tablespoons olive oil vinegar. Mix until well combined. Serve with
3 cups chopped sun-dried tomatoes* toasted bread or crackers.
1 clove garlic, diced *Sun-dried tomatoes are sold fresh
1/2 cup olive oil, halved in olive oil or dehydrated in bags.
3/4 cup balsamic vinegar To rehydrate the tomatoes, place them
In a large saucepan, toast the chopped pistachios in the in a bowl and cover with warm water.
2 tablespoons of olive oil for 5 to 7 minutes until the nuts Let soak for 20 minutes
or until plump.
begin to turn golden.
In a food processor or high-powered blender, add the
toasted pistachios, sun-dried tomatoes, garlic, and 1/4 cup
of olive oil. Once the ingredients begin to mix, add the
17
Spicy Peanut Noodles
Serves 2
1 cup vegetable broth In a small saucepan,
1/2 cup peanut butter, crunchy or creamy mix together all of the
1/4 cup maple syrup ingredients except the cooked
2 tablespoons lime juice noodles and bring to a boil, stirring
2 tablespoons soy sauce frequently. Reduce heat and simmer for 3 to 5
1 tablespoon minced jalapeño pepper minutes.
or crushed red pepper flakes, to taste In a large bowl, toss the spicy peanut sauce with the
4 cups cooked pasta noodles noodles. Serve immediately.
For the Creamy “Butter” Icing: Frosting: In a large bowl, add the soy margarine, salt,
1/3 cup soy margarine and vanilla. Beat until light and fluffy. Gradually add in the
1/4 teaspoon salt powdered sugar, continuing to beat the frosting. Then add
1 teaspoon vanilla extract the soymilk, beating until smooth. If desired, beat in more
3 1/2 cups (1 pound) soymilk for a smoother, more spreadable consistency.
powdered sugar Frost the cooled brownies, cut, and serve.
3 tablespoons soymilk
4
Ernst RA, “Poultry Fact Sheet No. 20,” University of California Weeks C and Nicol C, “Poultry Handling and Transport,” op. cit.;
25
Cooperative Extension, June 1995, http://animalscience.ucdavis.edu/Avian/ “Twenty-Eight Hour Law of 1877,” op. cit.
pfs20.htm; Voris JC, “Poultry Fact Sheet No. 16c,” University of California Wolfson DJ, Beyond the Law (Ithaca, NY: Farm Sanctuary, 1999): 14.
26
5
Duncan IJH and Hughes BO, “Free and Operant Feeding in Domestic 46; Boyd F, “Humane Slaughter of Poultry: The Case Against the Use
Fowls,” Animal Welfare 20 (1972): 775. of Electrical Stunning Devices,” Journal of Agricultural and Environmental
6
Duncan IJH, “Welfare Problems of Poultry.” In: Benson GJ and Rollin BE Ethics 7 (1994): 221–36.
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20
AboutTheHSUS’s
FarmAnimal
Advocacy
F
ARM ANIMALS ARE SOCIAL AND INTELLIGENT INDIVIDUALS, AS CAPABLE OF FEELING
pain, frustration, joy, and excitement as the dogs and cats we welcome into our families.
Unfortunately, most of the animals we use for meat, eggs, and dairy in the United States
are raised on factory farms, where their welfare often suffers as a result of intensive confinement,
mutilations without painkillers, and inhumane slaughter practices. These abuses are of particular
concern to The Humane Society of the United States (HSUS) because nearly 10 billion land animals
are slaughtered for food every year in the country—more than one million every hour.
Join us today
Visit www.HumaneEating.org to find out how.
My
Choice . . .
One of the best decisions I ever made was
to become vegetarian. I feel better, I think
more clearly, and I can look my animal
MICHAEL KEEL