Your Guide to Going Vegan

vegan
Your guide to going
Welcome to Animal Aid’s
guide to going vegan
If you’re new to veganism, or thinking of going vegan,
this handy guide will cover everything you need to
know, including:
Delicious plant-based recipes
Advice on vegan nutrition
Tips on buying animal-free products
The benefits of veganism for
animals, for you and for the planet
Contents
Introduction
4
Recipes
6
Nutrition
18
Animal ingredients to avoid
21
Tasty alternatives to meat and fish
24
Tasty alternatives to dairy and eggs
26
Animal-free shopping
29
Eating in
32
Eating out
33
The suffering of farmed animals
35
Go vegan for your health
40
Go vegan for the planet
42
Animal Aid’s animal-friendly shop
44
What is veganism?
Veganism is about putting compassion for
animals into practice by living a crueltyfree life.
It means avoiding animal suffering wherever
possible by not buying or using products
that come from animals, as well as not
participating in other forms of cruelty, such
as visiting zoos or betting on animal racing.
Vegans follow a completely
plant-based diet and do not
eat anything that comes from
an animal, including meat,
fish, eggs, dairy products and
honey.
Vegans also make sure that other things
they use in their daily lives, such as toiletries
and cosmetics, are free of animal products
and have not been tested on animals. They
also choose not to wear wool, leather, silk,
fur or other clothing made from any animalderived materials.
4
Why go vegan?
Being vegan means that you no
longer contribute to industries such
as animal farming and product testing
that result in the suffering and deaths
of hundreds of millions of animals
every year, including those reared for
milk and eggs (see pages 35-39).
A balanced plant-based diet is also
very healthy, being naturally low in
saturated fat and cholesterol and high
in vitamins, minerals and fibre. Studies
show that vegans suffer lower rates
of many diet-related illnesses, such
as obesity, heart disease, diabetes
and certain types of cancer (see pages
40-41).
‘With good planning
and an understanding
of what makes up
a healthy, balanced
vegan diet, you can
get all the nutrients
your body needs.’
- NHS Live Well Guide
With animal farming having a massive
impact on climate change, water
pollution and deforestation (see
pages 42-43), being vegan is also
great for the environment.
Supermarkets and high street shops
now stock a wider selection of vegan
products than ever before – offering
everything from dairy-free ice cream
to faux fish fingers – so it’s never
been easier to go cruelty-free.
5
x
Recipes
Tofu Scramble
SERVES 2
Ingredients
Method
• 250g firm, plain tofu
1 • Mash the tofu and then mix in the other
• 1 garlic clove – peeled and
ingredients.
crushed
• 1 tsp turmeric
2 • Heat the oil in a saucepan over a medium
• 1 tsp mixed herbs
heat, then add the tofu mix and stir until
• 1 tsp chilli flakes (optional)
heated through, approximately 3 minutes.
• Soy sauce – a few splashes
• 2 tbsp vegetable oil for
frying
• 2-4 slices of bread for
toasting
6
3 • Serve on toast.
French Toast with Berry Compote
SERVES 4
Ingredients
Method
French toast
1 • In a jug, mix together the soya milk, maple
• 300ml soya milk
syrup and vanilla extract.
• 2 tbsp maple syrup
• 1 tbsp vanilla extract
2 • In a large bowl, mix together the flour and
• 20g plain flour
cinnamon. Pour the milk mixture into the flour
• 1 tsp ground cinnamon
mixture and whisk until smooth to create a
• 4 tbsp sunflower oil for frying
thick batter.
• 8 slices thick white bread
Compote
• 4 handfuls blueberries
3 • Heat the oil in a frying pan until hot. Dip
the bread slices in the batter to coat, then fry
for 2-3 minutes on each side until golden.
• 6 strawberries – sliced
• 1 handful raspberries
4 • Whilst the slices are frying, make the
• 2 tbsp maple syrup
compote by putting the blueberries,
• 1 lemon – juiced
strawberries, raspberries, maple syrup and
lemon juice into a pan and cooking over a
medium heat until the fruit has softened. Stir
regularly to avoid sticking.
5 • Serve with the hot French toast.
Created by Katy Beskow –
www.littlemissmeatfree.com
7
Thai Bean Burgers & Sweet Potato Wedges
SERVES 4
Ingredients
Method
Potato Wedges
1 • Pre-heat oven to 180C / 350F / Gas 4
• 3 large sweet potatoes
• 1 tbsp olive oil
2 • Cut the potatoes into wedges and place
• Sprig of rosemary – leaves
on an oiled baking sheet. Turn in the oil.
taken off stalk
Sprinkle with rosemary and pepper. Bake for
• Freshly ground black pepper
approximately 20-25 minutes.
Burgers
3 • Put the garlic, ginger, chilli, coriander,
• 1 garlic clove – peeled and
lemongrass, lime juice and soy sauce in a food
chopped
processor and blend into a smooth paste. (If
• 2.5cm (1 inch) piece of fresh
you don’t have a food processor or blender,
ginger – peeled and grated
chop the ingredients very, very finely.) Roughly
• 1 small red chilli
mash the butter beans, add the chopped
• Handful fresh coriander
spring onions and paste, mix well and mould
leaves
into burger-shaped patties.
• 1 small lemongrass stalk
– topped and tailed, then
4 • Put the flour on a plate and season with
smashed under the handle of a
freshly ground black pepper. Gently turn the
knife and chopped
patties in the flour to coat. In a large frying
• 1 lime – juiced
pan, add the oil and fry the burgers on a
• 1 tbsp soy sauce
high heat
• 2x 400g tin butter beans –
for a few
drained and rinsed
minutes
• 6-8 spring onions – chopped
on each
• 100g plain flour
side.
• Freshly ground black pepper
• Olive oil for frying
5 • Serve
with salad.
8
ensim
ple.co
m
Vegetable Quiche
Ingredients
Method
Pastry
1 • Pre-heat oven to 200C / 400F / Gas 6
Image
: clea
ngre
SERVES 4
• 1 pack of ready-to-use vegan
shortcrust pastry (available
2 • Pastry: If not using ready-made pastry, rub
from most supermarkets)
the margarine into the flour until it resembles
OR
fine breadcrumbs. Add just enough water to
• 250g plain flour, and
make a smooth dough that is not sticky. Roll
• 125g dairy-free margarine
out on a floured board to size, then press into
(see p.27)
a greased 25-30cm quiche dish.
Veggie filling
3 • Filling: Fry the onion lightly for a few
• Olive oil for frying
minutes. Add the other vegetables and garlic
• 1 medium onion – peeled
and fry until they begin to soften. Take off heat
and chopped
and set aside.
• 1 red pepper – de-seeded
and chopped
4 • Break up the tofu into a blender and
• 1 broccoli head – chopped
grate in the cheese. Add a little milk, then
• Handful of mushrooms –
blend together until it forms a paste. Add this
chopped (or vegetables of
mixture to the cooked vegetables and stir well.
your choice)
• 3-4 garlic cloves – peeled
5 • Fill the pastry case with the vegetable and
and crushed
tofu mixture, then bake for 40-50 minutes or
• 250g tofu (plain, smoked or
until browned on top. Allow to cool/set for a
silken)
short while before slicing and serving with a
• Splash of unsweetened soya
salad.
milk
• 100g dairy-free cheese (see
p.26)
• Salt and pepper to taste
9
Lasagne
SERVES 3-4
Ingredients
Tomato sauce
• 1 tbsp olive oil for frying
• 2 onions – peeled and chopped
• 2-4 garlic cloves – peeled and
crushed
• Freshly ground black pepper
• 1 tin of chopped tomatoes
• 3 tbsp tomato purée
• 2 tsp yeast extract
• 1 tbsp herbs for seasoning
• 600ml vegetable stock
• 300g of frozen soya mince
• 1 pack of egg-free lasagne sheets
White sauce
• 60g dairy-free margarine
• 60g plain flour
• 750ml unsweetened soya milk
• 1 tsp English mustard
• 120g melting dairy-free cheese
(e.g. VBites melting cheezly) – finely
grated
• Plus a little extra ‘cheese’ for
grating over the top
• 4 tbsp nutritional yeast flakes (e.g.
Engevita, available from health food
shops – optional for extra cheesy
flavour)
• Freshly ground black pepper
10
Method
1 • Pre-heat oven to 190C / 375F / Gas 5
2 • In a large pan, heat 1 tbsp oil and fry onions until soft. Add garlic,
black pepper, chopped tomatoes, tomato purée, yeast extract and
herbs. Pour the vegetable stock into the pan, followed by soya mince.
Cook until the mince has absorbed most of the liquid and then turn off
heat.
3 • Meanwhile, make the white sauce by melting the margarine in a
saucepan. Once melted, stir in the flour and cook for a further minute,
stirring constantly so as not to burn. Then slowly add the soya milk and
mustard to the flour mixture and stir constantly. Stir in the dairy-free
cheese and bring to the boil. Then simmer for a few minutes until a
nice thick ‘custard’ is made, stirring frequently. Taste it, season with
pepper and add the nutritional yeast flakes for added ‘cheese’ taste if
desired.
4 • In a large oven dish, put a layer of the tomato sauce, then a layer of
lasagne sheets over this, then a layer of white sauce. Repeat the layers
ending with the white sauce. Sprinkle with grated cheese.
5 • Cook in oven for 40 mins or until browned on top. Check a knife
will cut easily through. Let the dish stand for 5 to 10 minutes before
eating.
6 • Serve with green vegetables or garlic bread and salad.
Tip: If you can’t use all the tomato sauce in the lasagne dish because
it is not deep enough, use the remainder as a bolognese sauce with
spaghetti the next day or as the base for a shepherd’s pie.
11
Mushroom Stroganoff
SERVES 4
Ingredients
Method
• Dairy-free margarine for frying (see
1 • Fry the onions and garlic in a little margarine
p.27)
until soft. Add the mushrooms and cook through.
• 2 medium onions – peeled and
Once the mushrooms are cooked, add the wine
chopped
and simmer until it has mostly evaporated.
• 3 large garlic cloves – peeled and
crushed
2 • Mix three tablespoons of water with the
• 500g mushrooms – sliced
cornflour to make a paste and then add this
• 150ml vegan white wine (see p.23)
and the cream to the vegetables. Simmer for 15
• 1 heaped tbsp cornflour
minutes. Add water if it starts to dry out. Add a
• 250ml soya cream (e.g. Alpro Soya
good squeeze of lemon juice and season with
Cuisine)
black pepper.
• Lemon juice
• Freshly ground black pepper
12
3 • Serve with rice.
Sausage and Bean Casserole
SERVES 2-4
Ingredients
Method
• 2 tbsp olive oil for frying
1 • Heat the oil in a pan and sauté the
• 1 onion – peeled and sliced
onion and courgette (or carrot) until soft.
• 1 courgette or carrot – sliced (optional)
Add the paprika and stir briefly. Then add
• ½ tsp smoked paprika
the tomatoes, beans and sausages. Add
• 400g tin chopped tomatoes or ½ jar
the bouillon powder and stir. Add water if
passata
needed.
• 400g tin white beans e.g. butter beans
or cannellini
2 • Cook for 10 minutes until the liquid
• 4 vegan sausages (e.g. Fry’s, see p.24)
is reduced. Add fresh parsley and black
– sliced
pepper as required. Serve with jacket
• ½ tsp vegetable bouillon powder
potato, rice or crusty bread.
• Chopped parsley to taste
• Freshly ground black pepper to taste
Created by Liz Hughes – www.ourlizzy.com
13
Chocolate Orange Sponge Cake
SERVES 8-10
Ingredients
Method
Sponge
1 • Pre-heat oven to 180C / 350F / Gas 4
• 180ml water
• 175g brown sugar
2 • Grease two 18cm / 7inch cake tins with
• 100ml sunflower oil (or other
dairy-free margarine.
light vegetable oil)
• 300g white self-raising flour
3 • Sponge Cake: Mix the water, sugar and
• 2 tsp baking powder
oil in a pan and heat gently, stirring until
• 2 heaped tbsp cocoa
the sugar dissolves. Leave to cool and then
powder
add the dry ingredients, folding the mixture
together carefully – rather than beating it –
Chocolate orange icing
until well mixed. Pour into tins and bake for
• 100g dairy-free margarine
approx 30 mins. Leave to cool for only 2 or 3
(see p.27)
mins. Gently go around the edge with a blunt
• 150g icing sugar – sifted
knife and turn out onto a wire rack. Leave to
• 50g cocoa powder – sifted
cool.
• 1 small orange – juiced and
zested
4 • Icing: In a bowl, beat the margarine until
urpho
Image: flavo
tos
soft then gradually add the icing sugar and
cocoa, beating until smooth. Add only a little
of the orange juice and zest at a time – you’ll
need far less liquid than you think – and mix
thoroughly. Spread half the icing onto one
cake and put the other cake on top. Coat the
top of the finished cake with the remaining
icing.
14
Strawberry and Kiwi Cheesecake
SERVES 6-8
Ingredients
Method
Base
1 • Pre-heat oven to 160C / 325F / Gas 3
• 350g vegan digestive
biscuits
2 • Grease a loose-bottomed, deep, 20cm /
• 75g dairy-free margarine
8inch cake tin with dairy-free margarine.
(see p.27)
Cheesecake mixture
3 • Cheesecake: Crush the digestives until
they resemble fine breadcrumbs. Melt the
• 3 lemons – zested and juiced
margarine gently in a saucepan, pour in the
• 450g silken tofu
biscuit crumbs and mix well. Press the biscuit-
• 100ml soya milk
mix firmly into the cake tin until about 1cm
• 100ml sunflower oil
deep.
• 100g soft brown sugar
• 1 tbsp vanilla essence
4 • Put the tofu, soya milk, sunflower oil, sugar
and vanilla essence into a food processor with
Topping
the lemon juice and zest. Blend together until
• 85g vegan strawberry jelly
the mixture is smooth and creamy. Pour the
crystals (see p.25)
blended mixture onto the base, smooth the
• 1 kiwi – sliced
top and place in the oven for one hour or until
Image: Sarah Tildesl
ey
the top turns a rich golden brown.
5 • Topping: Allow the cheesecake
to cool. Follow the instructions on the
jelly packet. Arrange the slices of kiwi
fruit on top of the cheesecake, then
pour on the hot jelly. Leave to cool and
then place in the fridge to set.
15
Chocolate Chip Cookies
MAKES 24
Ingredients
Method
• 225g dairy-free margarine
1 • Pre-heat oven to 190C / 375 F / Gas 5
• 250g sugar
• 1 tbsp molasses
• 1 tsp vanilla extract
• 500g plain flour
• 1 tbsp soya flour
• 1 tsp bicarbonate of soda
• 1 tsp salt
• 100ml soya milk
• 150-200g plain chocolate
chips
16
2 • Cream the margarine, sugar, molasses and
vanilla with an electric whisk (or a wooden spoon).
3 • Sift in the flours, bicarbonate and salt. Whisk
until well mixed. Then add the chocolate chips
and soya milk and fold in. Lightly grease two flat
baking sheets with dairy-free margarine. Using
your hands, roll the dough into balls, then press
down onto the tray to form cookies. Bake for 10
minutes. Transfer to a cooling rack.
Featured in ‘Another Dinner is Possible’ by Isy and Mike.
Available from Animal Aid.
Image: Fern Tor B&B
Fernbocker Glory
MAKES 1
Ingredients
Method
• Dairy-free vanilla ice cream (see p.27)
1 • Take a tall ice cream glass and layer
• Vegan chocolate cake (bought or
the ingredients from the bottom up in
home-made – see recipe on p.14)
the following order: vanilla ice cream,
• Tinned raspberries and the juice, or
chocolate cake, raspberries with juice,
fresh raspberries and some fruit juice
chocolate dessert, chocolate ice cream
• Provamel or Alpro chocolate dessert
and to finish off, a raspberry and some
• Dairy-free chocolate ice cream (see
soya cream on the top.
p.27)
• Soya cream (see p.26)
Created by Cliff and Jane from Fern Tor B&B,
South Molton, Devon (www.ferntor.co.uk)
17
Nutrition
Providing you eat a balanced and varied diet, you can
obtain all your body’s nutritional requirements from plantbased foods.
Protein – needed for energy, growth and the body’s repair:
Protein needs are automatically met by a balanced plant-based diet.
Tofu, rice, all kinds of beans, pulses, wholegrains, soya milk and cereals
are rich sources.
Omega 3 – important for a healthy nervous system and to support
the heart: Animal-free sources include plant oils, such as flaxseed,
rapeseed and hemp, and these, unlike fish oils, do not contain pollutants
from the contaminated seas. Other lesser sources of Omega 3 include
nuts and seeds (especially walnuts), green leafy vegetables and grains.
Vitamins
Vitamin A – important for good vision, bone growth and a
healthy immune system: carrots, sweet potatoes, spinach, green leafy
vegetables, watercress, tomatoes, yellow and red peppers, mangoes,
apricots.
B Vitamins – for proper functioning of the brain, heart and
nerves, and for blood formation: green leafy vegetables, mushrooms,
avocados, beansprouts, wholemeal bread, nuts, bananas, currants and
other dried fruits, sunflower and sesame seeds, yeast extracts.
Vitamin B12 – important for maintaining a healthy nervous
system: The most reliable sources are yeast extracts, nutritional yeast
flakes (e.g. Engevita), fortified soya products (e.g. milk and margarine)
and breakfast cereals. If it’s more convenient, simply take a 10 microgram
B12 supplement daily.
Vitamin C – important for a strong immune system, and healthy
skin, blood vessels and gums: green leafy vegetables, broccoli,
cabbage, green peppers, parsley, potatoes, frozen peas, oranges and
other citrus fruits, blackcurrants, kiwi fruit.
18
Vitamin D – needed for healthy bones: Vitamin D is produced by our bodies on
exposure to sunlight, so during winter months, you will need a top-up. You can obtain
Vitamin D (in the animal-free version known as D2) from fortified soya milks, dairy-free
margarines and breakfast cereals.
Vitamin E – protects cells from damage and increases muscle strength: olive oil,
red peppers, tomatoes, wholegrains and wheatgerm (e.g. in wholemeal bread), tahini
(sesame seed paste), nuts (especially hazelnuts and almonds), seeds, avocados.
Minerals
Calcium – needed for strong bones and proper functioning of nerves, muscles,
kidneys and heart: Products such as breakfast cereals, soya milk and non-dairy
margarine are fortified with calcium. Nuts, seeds, green leafy vegetables, tofu,
wholemeal bread and dried fruit are good natural sources.
Iodine – important for the healthy functioning of the thyroid: Seaweeds are rich
sources, particularly kelp and hijiki. Powdered seaweed can be added when cooking,
but if you are not keen on the slightly fishy flavour, then iodine can be bought as a food
supplement in tablet form, or as iodine-enriched salt.
Iron – needed for the production of blood cells and transporting oxygen: green
leafy vegetables, beans and lentils, tofu, pumpkin seeds, figs, dried apricots, dates.
Magnesium – important for healthy metabolism and bones: green leafy
vegetables, broccoli, almonds and cashew nuts, wholegrain bread, yeast extract, soya
beans and tofu, bananas.
Potassium – for maintaining water balance and regulating blood pressure,
and for healthy functioning of the heart, brain and nerves: potatoes, pumpkin,
tomatoes, Brazil nuts, chickpeas, strawberries, bananas, oranges.
Selenium – for healthy cells and immune function: wholegrains, porridge oats,
rice, beans, pulses, nuts (especially Brazil nuts).
Zinc – for a healthy immune system and to promote wound healing: wholegrains,
brown rice, baked beans, lentils, pumpkin, sesame seeds, nuts, tofu.
19
20
Animal ingredients to avoid
As well as obvious things such as meat, milk, eggs and honey, there are a
host of other food ingredients that come from animal products. Here’s a list
of the most common ones to avoid.
Whey
A milk by-product that is often used
in processed foods, especially baked
goods (biscuits, cakes, etc.) and
breakfast cereals.
Gelatine
A jelly-like substance made from boiled
animal bones, skin and ligaments.
Vitamin D3
A vitamin supplement often found in
breakfast cereals that is usually made
from oily fish or lanolin (from sheep), but
may come from plant-based sources.
E120 (cochineal or
carmine)
Red food colouring made from insects.
E904 (shellac) &
E901 (beeswax)
Resins produced by insects that are used
to glaze both food and non-food items.
E322 (lecithin)
A fatty substance found in nerve tissue,
egg yolk and blood. Used to emulsify
fats and oils.
Animal-free alternative:
Choose a dairy-free version of the
product you want to buy
Animal-free alternative:
Agar, carrageenan or pectin
Animal-free alternative:
Look out for the plant-based version,
vitamin D2, or products specifically
labelled as vegan
Animal-free alternative:
Avoid products with lots of E numbers,
or use non-animal versions, such as
E160d
Animal-free alternative:
Avoid products with lots of E
numbers or choose un-glazed/unwaxed versions
Animal-free alternative:
Soya lecithin & sunflower lecithin
21
Lactose
A sugar usually derived from cows’
milk.
Casein
A milk protein that is the main
component of cheese and is
sometimes used as a food additive.
Suet, dripping & lard
Solid fat from the bodies of cows,
pigs or sheep.
Albumin
Proteins found in egg whites and
blood, often used as binding agents.
Worcestershire sauce
A flavouring sometimes used in
processed foods that contains
anchovies (small fish).
Quorn
A meat substitute made from
mycoprotein, which also usually
contains egg and milk proteins.
22
Animal-free alternative:
Other forms of sugar can be used,
depending on the situation, or choose
a dairy-free version of the product you
want to buy (see p.26-27)
Animal-free alternative:
Choose a dairy-free version of the
product you want to buy (see p.26-27)
Animal-free alternative:
Vegetable suet, dairy-free margarine
(see p.27), coconut oil and other
vegetable oils
Animal-free alternative:
Choose an egg-free version of the
product you want to buy (see p.26-27)
Animal-free alternative:
Vegan versions of Worcestershire sauce
are produced by Biona, Geo Organics,
Tiger Tiger and Granovita. Also try
mushroom ketchup.
Animal-free alternative:
Quorn has a limited range of vegan
products with clearly labelled
packaging, or you can choose from
a number of other vegan meat
substitutes (see p.24-25)
Alcohol
You may be surprised to hear that not all alcoholic
drinks are suitable for vegans.
Many beers and wines are cleared using animal products
such as isinglass, which comes from the swim bladders of
fish. Others may include ingredients such as blood, bone
marrow, egg white, fish oil, gelatine, milk or shellfish.
However, there are still plenty of drinks that are suitable
for vegans. Spirits are usually okay, but watch out for
those made with honey or cream. Most lagers and ciders
are filtered without the use of animal products, so are
perfectly fine, but some still use isinglass. Sadly, most
ales and bitters are unsuitable, especially those served
from hand pumps in bars and pubs (cask beers); however,
many bottled versions are vegan-friendly.
Some wineries and breweries state on
the bottle whether the drink is suitable
for vegans, and some supermarkets
- including Co-op, Sainsbury’s and
Marks & Spencer - now label their
own-brand beverages.
For other brands, a comprehensive list of which are vegan
can be found at www.barnivore.com or you can check
with the manufacturer directly.
23
Tasty alternatives to meat and fish
The range of delicious meat substitutes that are
suitable for vegans is now bigger than ever. Here is a
selection of the leading brands available in the UK.
Please note that whilst we try to keep information up to
date, the ingredients of some products may be altered
without notice, so do check packaging to be certain.
Burgers
Fry’s • VBites • Vegusto • Cauldron* Frozen Wholefood
Burgers • Linda McCartney* (except Mozzarella 1/4lb burger) •
Quorn* Hot & Spicy Burger • Vegetarian’s Choice • Dragonfly
• Amy’s Kitchen* • Dee’s • Taifun • Vivera • Gosh! • Moodley
Manor • Sgaia Mheat • Viana • More Than Meat • Sojade •
Sojasun • Some supermarket own-brands* • For making your
own: Granose Burger Mix • Amisa Veggie Burger Mix • Just
Wholefoods Organic vegetarian Burger Mix.
Sausages
Linda McCartney* • Fry’s • VBites • Vegusto • Cauldron* Frozen
Wholefood Sausages • Tofurkey • Dee’s • Taifun • Wicken Fen
• Dragonfly • Vegetarian’s Choice • Wheaty • Viana • Vegandeli
• Vegourmet • Vivera • For making your own: Granose Sausage
Mix • Direct Foods Sosmix • Just Wholefoods Organic
Vegetarian Banger Mix.
Tofu
Cauldron* • Blue Dragon* • Clearspring • Clear Spot • Taifun
• Dragonfly • Viana • Yatuka • Marigold • Mori-Nu • The Tofoo
Co. • Unbranded from Asian supermarkets.
Mince
24
Linda McCartney* • Fry’s • VBites • Vegusto • Granose • Vivera
• Moodley Manor • Sojasun • Some supermarket own-brands*
• Textured vegetable protein (TVP).
Fish
VBites • Quorn* • Linda McCartney* • Fry’s • Clear Spot • Vegourmet.
Jelly
Just Wholefoods jelly crystals • Ahmed jelly crystals • Fruitypot JellySqeeze*
• Some supermarket own-brands.
Other
Linda McCartney* (pies, sausage rolls, pulled ‘chicken’ and hoisin ‘duck’) •
Fry’s (schnitzels, nuggets, meat-style strips, pies, sausage rolls and roasts) •
VBites (fake meat slices, bacon-style rashers, roasts, pizzas, pies, paté, meatstyle pieces, nuggets, quiche, faux meatballs, schnitzels, pasties, sausage rolls,
etc) • Quorn* (chicken-style pieces, nuggets and fillets) • Vegusto (fake meat
slices, roasts, and schnitzels) • Tofurkey (fake meat slices, roasts, bacon-style
rashers) • Wheaty (fake meat slices, faux steaks, kebab and meat-style pieces)
• Taifun (fake meat slices and fillets) • Amy’s Kitchen* (range of ready meals) •
Vivera (meat-style pieces, paté and schnitzels) • Viana (steak, fillets, nuggets
and kebab) • Sgaia Mheat (rashers and steaks) • More Than Meat (sausage rolls
and sausage patties) • Moodley Manor (roast and bacon-style rashers).
* Please note: Not all products made by these companies
are suitable for vegans – please check packs for details.
These are just a
few of the many
meat and fish
alternatives you
can eat!
25
Tasty alternatives to dairy and eggs
Soya milk
Supermarket own-brands* • Holland & Barrett own brand* •
Alpro • Provamel • So Good • Granovita • Sojade • Sojasun •
Plamil • Bonsoy • Soya Soleil • Vive Soy • Ecomil (powdered) •
Soy Dream • Joya.
Other non-dairy milk
Rice Dream • Oat Dream • Coconut Dream • Almond Dream •
Nut Dream • Spelt Dream • Ecomil (almond, coconut, hazelnut,
hemp, quinoa, sesame, also powdered varieties) • Good Hemp
• Oatly • Alpro (almond, hazelnut, coconut, rice, oat) • Provamel
(almond, cashew, hazelnut, macadamia, coconut, rice, oat, spelt)
• Almond Breeze • Koko Dairy Free (coconut) • Provitamil (oat) •
Rebel Kitchen (coconut) • Rude Health (almond, hazelnut, brown
rice, coconut, oat) • Joya (rice, almond, oat, coconut, multigrain)
• Plenish (almond, coconut, cashew, hazelnut) • Califia Farms
(oat, almond, coconut) • Supermarket own-brands*.
Cream
Alpro (soya and coconut) • Provamel • Oatly (creamy oat and
creamy oat fraiche) • Soyatoo carton (soya, coconut, rice) •
Soyatoo squirty (soya, rice) • Schlagfix carton (sweetened
and unsweetened) • Schlagfix squirty • Ecomil (almond and
coconut).
Cheese
26
Violife (block, slices, cream cheese) • VBites ‘Cheezly’ • Bute
Island Foods ‘Sheese’ (block, grated and cream cheese) •
Vegusto ‘No-Moo’ • Sainsbury’s ‘Deliciously Free From’*
(block, grated and cream cheese) • Tesco ‘Free From’* (block
and cream cheese) • Tofutti (block, slices, grated and cream
cheese) • Tyne Chease • Teese • Vegourmet ‘Jeezini’ and
‘Jeezo’ • Follow Your Heart ‘Vegan Gourmet’ • Wilmersburger
• MozzaRisella • Vegamigo.
Yogurt
Alpro • Provamel • Co Yo • Coconut Collaborative • Koko Dairy Free • Tesco
‘Free From’* • Sojasun • Sojade • Joya • Nush.
Mayonnaise
Granovita • Really Not Dairy (original, chipotle, roasted garlic) • Tiger Tiger •
Plamil (plain, garlic, chilli, tarragon, lemongrass) • Follow Your Heart ‘Vegenaise’
• Geo Organics • Mr Organic • Probios • Moodley Manor.
Margarine
Pure • Vitalite • Flora Freedom* • Koko Dairy Free • Supermarket own dairyfree ranges* • Biona* • Suma*.
Ice cream
Swedish Glace • Almond Dream • Coconut Collaborative • Alpro • Co Yo •
Supermarket ‘Free From’* • Booja Booja • Fry’s • Food Heaven • Ice Delight •
Nana Nice Cream • Mamma Cucina • Frill • Whole Creations • Many sorbets.
Custard
Alpro • Provamel • Oatly • Suma Custard Powder* • All Natural Custard Powder
• Orgran Custard Mix • Bird’s Custard Powder*.
Egg Replacer
Orgran ‘No Egg’ • Ener G • Follow Your Heart ‘VeganEgg’ • Free and Easy •
The Vegg • Megga Exx • Vegamigo Omlett Mix.
* Please note: Not all products made by these companies
are suitable for vegans – please check packs for details.
27
28
Animal-free shopping
You can now find many vegan products
in supermarkets, high street shops and
online, but where are the best places to
go for cruelty-free shopping?
Health food shops
Independent health food shops, as well as major
chains like Holland & Barrett, often stock a wide
variety of vegan alternatives to meat and dairy
products (see p.24-27), with independent stockists
often willing to order things in specially, if you
ask. They are also a great place to go to bulk-buy
nuts, pulses and whole grains and to find some of
the more exotic ingredients required for certain
vegan recipes. A small but growing number of
health food shops are even stocking vegan-only
products, so please support these if you can.
Supermarkets
Most supermarkets now have a ‘Free From’
aisle where you can usually find speciality vegan
products. Some also have additional refrigerated
and frozen ‘Free From’ sections for meat and dairy
substitutes. Sainsbury’s and the Co-op have taken
the step of labelling their own-brand products as
‘suitable for vegans’ where applicable, and Tesco
and Asda are currently introducing the measure.
Online supermarket Ocado also has a dedicated
vegan section with a wide range of products.
29
Online stores
There are a number of specialist internet-based
retailers who can deliver vegan products right
to your door. Some of these focus on particular
product types, such as dairy-free chocolate
or vegan cheese, whilst others offer a broad
range of animal-free items. You can find many
of these companies by searching online, but
here is a small selection:
www.alternativestores.com
www.animalaidshop.org.uk
www.shopvegan.co.uk
www.vegancross.com
www.veganstore.co.uk
www.vegantown.co.uk
www.veggiestuff.com
shop.thevegankind.com
Clothing and footwear
With wool coming from exploited animals,
and leather, silk and fur being the products
of slaughter, these are obviously not suitable
for vegans. But you need not go naked! Most
clothing retailers stock a range of affordable,
durable and fashionable clothing and
accessories made from synthetic materials or
natural plant fibres, such as cotton, linen and
hemp.
30
Some high street shoe shops sell leather-free footwear, but you will find a
much greater selection available from these online retailers:
www.alternativestores.com
www.freerangers.co.uk
www.animalaidshop.org.uk
www.veganline.com
www.bboheme.com
www.veganstore.co.uk
www.beyondskin.co.uk
www.vegetarian-shoes.co.uk
www.eco-vegan-shoes.com
www.wills-vegan-shoes.com
www.ethicalwares.com
Toiletries, cosmetics and household products
Whilst labels such as the internationally recognised ‘leaping
bunny’ logo can provide assurance that a product has not
been tested on animals, it may still contain ingredients
that come from animals, including some of those listed
on p.21-22, making it unsuitable for vegans.
The Co-op, Superdrug and Lush Cosmetics label which of
their toiletries and household products are vegan-friendly. There are also a
number of companies that specialise in animal-free products:
Household cleaners: Astonish • Bio-D • Faith In Nature • Suma
Toiletries and cosmetics:
Beauty Without Cruelty •
Faith In Nature • Honesty
Cosmetics • Fairy Pants •
Amie Skincare • Eyes Lips
Face • Pacifica • Inika
31
Breakfast
Eating in
Simple suggestions for breakfast,
lunch and dinner
• Porridge, soya milk & maple syrup
• Toast & peanut butter
• Fruit salad, muesli & soya yogurt
• Beans on toast
• Fruit smoothie
• Vegan grill or fry-up: with vegan
Sandwich suggestions
sausages and ‘bacon’, fried mushrooms,
• Peanut butter & banana
• Marmite & tomato
• Avocado, tomato & houmous
• Grated carrot, houmous, pine
fried tomatoes, hash browns & beans
nuts & cucumber
• Cheatin’ chicken, salad & egg-
Dinner
Lunch
• Baked potato, salad & beans
• Tortilla wrap with falafels, salad &
32
houmous
• Vegetable soup & roll
• Vegan curry ready-meal
• Sandwich – see right
• Pot noodle or pot rice
• Spaghetti with vegan bolognese
• Spicy tofu stir-fry with rice or noodles
• Vegan bangers & mash with
free mayo
• Dairy-free cheese & pickle
• Dairy-free cream cheese &
apricot jam
• Cheatin’ turkey slices & eggfree mayo
• Cheatin’ ham with tomato &
mustard
• Vegan sausages & ketchup
• VLT (vegan bacon, lettuce &
tomato)
• Roasted vegetables &
vegetables
houmous
• Roasted vegetables & cous cous
• Pasta, jar of sauce & veg
• Vegetable curry (fried onion, tin
• Avocado, raw spinach,
cucumber & egg-free mayo
• Dairy-free cream cheese, olives
chopped tomatoes, curry paste, veg of
& sun-dried tomatoes
choice)
• Toasted Cheatin’ ham, dairyfree cheese & tomato
Eating out
More and more restaurants, including major
high street chains, are now offering vegan
options on their menus. And even if you can’t
find anything suitable, chefs can often adapt
vegetarian dishes by leaving out cheese or cream,
or even make something just for you, especially if
you call in advance. Don’t be afraid to ask.
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Some Asian countries have a long history of meat-free
cooking, which makes Asian restaurants great for
finding vegan options. Indian restaurants are
especially good, but be sure to avoid paneer
(cheese) and ghee (butter oil),
and make sure that your
meal doesn’t contain
yogurt or cream. You
can always ask your
waiter to make sure
these are left out. Many
dishes at Chinese, Thai and
Vietnamese restaurants
are also vegan-friendly,
just order rice noodles or
plain rice instead of egg
ones, and ask them not to
use fish sauce.
Image: timeout.com
Asian restaurants
33
High street chains
A number of major restaurant franchises now have
vegan options available. These include:
• JD Wetherspoon’s
• Zizzi’s
• Nando’s
• Ask Italian
• Pizza Express
• Harvester
• Toby Carvery
• Bella Italia
• Wagamama
• YO! Sushi
• Handmade Burger Co. • Las Iguanas
Other familiar, big-name restaurants can also
adapt items from their menu to make them
suitable for vegans by, for example, leaving out
cheese.
Snacks and sandwiches
If you need to grab a quick bite to eat, you can
find vegan food to go at most branches of Caffè
Nero, Pret A Manger, Starbucks, Marks &
Spencer and the West Cornwall Pasty Company.
You can also find staples like jacket potatoes and
chips at many cafés, which you can have with
topping. And you’ll also find vegetable spring
rolls, onion bhajis, and falafel in supermarkets
and many convenience stores.
34
Image: dowerandhollingsworth.com
baked beans, houmous, salad or another vegan
The suffering of farmed animals
Every animal farmed for his or
her meat, eggs or milk is
Approximately
an individual with a unique
personality. Just like us,
they can be shy, playful
farmed animals are
and affectionate. And they
killed for food each
are all capable of feeling
year in the UK.
fear, pain and distress.
one billion
Farmed animals are typically lockedup, forcibly impregnated, fattened
and slaughtered. They are exploited
to their limits so that farmers can get
the most profit from them. Their flesh,
milk and eggs are often sold in ways
designed to hide the fact that they
come from living, feeling beings.
Most farmed animals are kept in huge,
crowded, barren units for the whole
of their short lives. Pigs, chickens,
turkeys and ducks have long been
kept this way and now dairy cows,
goats and sheep are increasingly
being factory-farmed too. To try to
prevent bored and stressed animals
from hurting each other, farmers
subject them to mutilations, such as
beak trimming, castration and the
removal of their tails, usually without
anaesthetic.
35
Life is no better for those animals, such as sheep, who
are left out in fields in the driving rain and snow, or
scorching heat. They are often left without any shelter
or even enough feed and drinking water. Every year
around one-in-20 adult sheep die of cold, starvation,
sickness, injury or complications in pregnancy. They
often die before the farmer realises anything is wrong.
Free-range and organic
Don’t be fooled by these labels. ‘Free-range’ animals
can still be kept in crowded barns for most of their
lives with only limited access to the outside. Organic
farming is largely for the benefit of people who don’t
want drugs, pesticides and other chemicals in their
food. Whilst this can mean that animals are kept in
cleaner conditions to prevent them from getting
sick, it can also mean that animals don’t receive the
medicines they need when they do get sick. But
regardless of whether animals are raised under factory
farm, free-range or organic conditions, they all face
a terrible slaughterhouse death, usually at just a few
weeks or months old – just a tiny fraction of their
natural lifespan.
Humane slaughter?
Killing other creatures so that we can eat them can
never be regarded as humane when no animal wants
to die. Secret filming by Animal Aid inside a number
of randomly chosen British slaughterhouses has
revealed terrible cruelty. We have seen sadistic use of
stunning equipment to torture animals; sheep being
36
picked up by their ears and fleeces and thrown across
rooms; pigs having cigarettes stubbed out on their faces;
a ewe being stunned and killed whilst suckling her lamb;
and animals being kicked, punched and beaten. We found
little difference in the treatment of animals at conventional
slaughterhouses, ‘higher welfare’ establishments and nonstun, religious abattoirs – all resulted in terrible suffering.
A calf is trodden on at the slaughterhouse, filmed secretly by Animal Aid
Do fish suffer?
Fish have a brain, nervous system and pain receptors.
When hauled up from the sea, the sudden change
There is now
in pressure can rupture their internal organs,
convincing scientific
cause their eyes to pop out and push their
evidence that fish and
insides out through their
crustaceans – such as
mouths. They die from
lobsters and crabs –
crushing, suffocation
are capable of feeling
or from being sliced
pain and stress.
open on the deck of
the ship.
Commercial fishing is causing fish
populations to collapse all over the world. The blue
fin tuna and other species continue to be caught and
killed, despite being listed as endangered. Eating farmed fish
actually makes the problem worse because four tons of oceancaught fish are needed to feed just one ton of farmed fish.
In the crowded, underwater cages on fish farms, disease is
common and spreads quickly, often infecting wild fish, too.
Many become infested with lice that eat them alive. There are
few laws covering the welfare of fish and they may be killed in any
of a number of ways, including clubbing, gassing, suffocation, being bled to
death or being gutted alive.
37
What’s wrong with milk?
The dairy cow is one of the most exploited of all farmed animals.
Selectively bred to produce unnaturally large and ever-increasing
quantities of milk, she is also subjected to a constant cycle of
pregnancies, usually by artificial insemination.
To produce milk, a cow must be made pregnant, which of course results
in a calf being born. These calves are considered by-products by the dairy
industry, which usually separates them from their mothers at just one or
two days old. This is so that the milk meant for them can be bottled for
people to drink. Separating a mother and her calf is extremely distressing
for both – cows have been known to break out of fields in search of their
stolen babies.
Every year, tens of thousands of male calves are shot in
the head soon after birth, as they will never produce milk
and won’t gain weight quickly enough for beef production.
Many others are sent away to be raised on veal farms and
will be slaughtered at just a few months old.
Dairy cows in the UK have long been kept in sheds for around half the year.
But, increasingly, they are being subjected to a ‘zero grazing’ regime under
which they are shut in almost permanently.
Disease is common and, at some point in their short lives, most dairy cows
will suffer from a serious illness such as lameness or mastitis, which is an
acutely painful infection of the udders. The natural lifespan of a cow is around
25 years, but on modern dairy farms they are often exhausted and deemed
uneconomical by the age of five. The next stop is the slaughterhouse.
Milk from sheep and goats is produced in a similar way. Some goat farms
even give their unwanted billy kids to the local hunt kennels to be fed to
the hounds.
38
What’s wrong with eggs?
The chicks of egg-laying hens begin their lives inside
giant incubators. At just a day old, all of the males
will be removed and killed, usually by being gassed.
This is the case for all kinds of egg production,
including so-called ‘higher welfare’ eggs. The
females will be taken away to spend the rest of their
lives laying eggs.
Hens in an ‘enriched’ cage
In so-called ‘enriched’ cages, each
bird has little more space than an A4 sheet of
Despite conventional
paper. There is no bedding and they can barely
battery cages being
move around, let alone stretch their wings.
banned in the UK since
Most hens are also mutilated, having the tips
2012, around half of the
of their beaks removed by an infrared beam
eggs laid in this country
to prevent them from harming each other in
still come from hens
the stressful conditions.
kept in crowded, barren
cages.
Image: VIVA!
Even free-range and organic hens are usually kept
in sheds with thousands of other birds. They may
have access to the outside for as little as half their
lives, but because the sheds are so crowded, most of the hens find
it difficult to reach it anyway. Those who do manage to leave their
sheds struggle to cope with diseases and weather conditions
outside due to their immune systems being weakened by
selective breeding. Because of this, free-range chickens have
one of the highest on-farm death rates in the industry.
Producing unnaturally large numbers of eggs drains
calcium from the hens’ bodies, leaving them with brittle
Chicks on a conveyor
bones that can break easily, as well as a range of other health
belt in a hatchery
problems. After around just 72 weeks of life, they are unable to
lay the number of eggs required of them by the farming industry and they
are sent to the slaughterhouse to be killed and made into cheap meat
products.
39
Honey
Bees kept for honey
suffer in the same way
as any other animal
raised for food. Many
bees die when farmers
remove honeycomb from
the hives and extract the
honey within. The sugar
syrup with which it is often
replaced leaves the bees
malnourished and at
greater risk of disease. In
fact, certain modern beekeeping practices have
been linked to Colony
Collapse Disorder, which
is killing bees all over the
world.
Honey is the bees’
food store to see them
through the winter. They
need it to survive and
thrive, but human beings
do not. Honey can be
easily
replaced with
natural sugars such as
agave nectar or maple
syrup.
40
Go vegan for your health
Scientific studies have shown that vegans
have a lower risk of obesity, heart disease,
stroke, diabetes and some cancers.
Heart disease and stroke
Animal products contain saturated fats and
cholesterol, which block arteries leading
to high blood pressure and an increased
risk of heart disease and stroke. Whereas
plant-based foods tend to be naturally low
in saturated fats and contain no cholesterol,
which may explain why vegans suffer less
from these diseases. The vegan diet is
also high in vitamins, minerals, fibre and
phytochemicals that are good for your
health.
Cancer
Several scientific studies have revealed that
vegans suffer lower rates of certain common
cancers – particularly breast, prostate, bowel and
pancreatic cancers – whilst a number of animalbased foods have been linked to an increased
risk of cancer. Most notably, the World Health
Organization has publicly stated that processed
meats, such as bacon, sausages and ham, cause
bowel cancer, and that other red meats probably
do as well. A powerful growth hormone called
IGF-1, which is found in milk and dairy products,
has also been found to accelerate the growth of
tumours.
Infectious diseases and
antibiotic resistance
Crowded, filthy, modern animal farms, with their
stressed and enfeebled ‘inmates’, are breeding
grounds for a whole range of diseases, including
campylobacter, salmonella, MRSA, E. coli and
meningitis. People often catch these diseases
from eating or handling meat, milk or eggs,
leading to serious illness and sometimes death.
In an attempt to prevent outbreaks, many farmers
give their animals large quantities of antibiotics.
In fact more antibiotics are given to animals
worldwide than to sick people. But this practice
is causing some bacteria to become resistant to
antibiotics, making them even more dangerous.
41
Go vegan for the planet
Animal farming uses more land, energy and water
than plant-based agriculture and is a significant
cause of pollution.
According to the United Nations, animal farming is
responsible for more greenhouse gas emissions than
all of the motorised transport on Earth. It is a major
source of methane and nitrous oxide emissions,
which warm the Earth much faster than carbon
dioxide. These gases are generated during feed
production, as the animals digest their food, and
from their manure.
A 2014 Oxford University study found
that the carbon footprint of the vegan diet
is up to 60 per cent lower than a meatbased one and 24 per cent lower than a
vegetarian diet.
But the environmental impact of animal agriculture
goes beyond climate change. It is a major driving
force behind deforestation, with 70 per cent of
former rainforest in the Amazon now being used for
grazing animals. It is also the single biggest cause of
water pollution in the UK and in many other countries,
killing wildlife and causing disease outbreaks.
42
Animal agriculture is a terribly inefficient way
to produce food. We currently feed a third
of all edible crops to farmed animals,
and use more than two thirds of all
farmland to graze them on. Yet animal
products provide just a small fraction
of our nutrient intake. In short, we get
less food out of animals than we put into
them.
And it’s not just land that is wasted
producing
animal
products.
Did you know that it takes
twice as much water to
produce a litre of cows’
milk compared to a litre
of soya milk, or that
you could get six vegan
burgers for the amount of
water needed to produce
Slurry pours into local water supplies
as a result of intensive animal farming
just one beef burger?
Image: onegreenplanet.org
Plant-based foods provide far more
calories, protein and other nutrients from
a much smaller area of land, meaning
we can feed far more people on a plantbased diet.
43
Animal Aid’s
animal-friendly
shop
Animal Aid stocks a range of
animal-friendly goods…
… including delicious vegan chocolates and snacks, cards,
books, organic beer, cider and wine, cruelty-free cosmetics and
toiletries, household products, clothing, footware and more.
To request a free catalogue:
Call 01732 364546 ext 222 or visit
Animal Aid
The Old Chapel,
Bradford Street,
Tonbridge, Kent,
TN9 1AW
Second edition, published by Animal Aid June 2017.
www.animalaidshop.org.uk
Tel:
01732 364546
Email: info@animalaid.org.uk
Web: www.animalaid.org.uk
AnimalAid
Incorporated under the name Animal Abuse Injustice & Defence Society, a company
limited by guarantee. Company number 1787309, VAT number 395 2761 19.
@AnimalAid
ISBN: 978-1-905327-39-3
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