Growing Up Vegan

1. Check out your local dollar store (Dollar General for example). I find that many of the cookies, crackers, and cereal there are not only cheap, but vegan! Also they carry staples such as rice, beans, condiments, and even small containers of soymilk.

2. Head to the local farmer's market during the summer/fall. Some merchants sell their fruit and veggies at flea markets also.

3. Your local library may carry copies of vegan or vegetarian cookbooks. If there is a limited selection available, ask if they do interlibrary loan, or if they can order titles.

4. Google! The Internet has a treasure of vegan sites, tips, and recipes.

5. KISS - Keep It Simple, Stupid! In today's world it is almost impossible to root out every trace of animal products every day. So focus on what is important to you - why YOU are vegan. Whether it is for your health or to decrease animal suffering, don't get discouraged and bogged down by all the details. Check out Vegan Outreach http://www.veganoutreach.org/starterpack/beingvegan.html#purity
for more inspiration.

Here is the e-newsletter from Vegan Outreach.


How about a booklet of recipes and information for cruelty-free eating? You can order a free mail copy or download it from the site.


Free Vegan Starter Kit



Learn more about the benefits of vegetarianism by checking out our Guide to Veg Living, a 22-page full color comprehensive resource booklet. Order a free copy by mail, or download it from the site.


Animal Place offers a compelling 20-page comic book, Going Vegan: A Veggie Starter Kit for Teens. It contains helpful and fun information for teens who want to learn more about how their diet and lifestyle impacts those animals many people consider 'food.'
Free download or mail copy (only pay shipping).

Whether you're a student, raising a family on a low-income budget, or just trying to make ends meet, choosing to buy vegan foods doesn't mean you have to break the bank.

Sure, you can splurge on savory mock meats and non-dairy cheeses that are readily available in grocery stores everywhere, but there are plenty of delicious and nutritious vegan options that don't require spending a lot of money.

Vegan Eatin' on a Budget was created to help you discover how easy-and affordable-it is to transition to a more compassionate diet!

MONEY-SAVING TIPS:

* Plan your meals in advance: It might sound time consuming, but it can be as simple as jotting down dinner ideas a few days ahead. Make lists of things to buy for the week (or month!). This can save you time and money!
* Pack a lunch: Don't be tempted to eat out everyday.
* Buy in the bulk sections of grocery stores: You can often buy bulk pasta, rice, dehydrated meals, spices and beans. These items are usually cheaper than buying them pre-packaged, and you can get as little or as much as you need.
* Use a crock-pot: Soak dry beans overnight; cook them in the crock-pot while out for the day.

CHEAP MEAL IDEAS:

Recipes below can be modified to fit your budget.

Breakfast

* Cereal with soymilk (top with sliced bananas)
* Oatmeal with fruit or maple syrup (or even soymilk)
* Beans on toast
* Toast topped with peanut butter (add some fruit spread)
* Scrambled tofu and potatoes (see recipes for egg-free breakfast scramble and roasted breakfast potatoes). Feel like splurging? Add some soyrizo or soy sausage.
* Fresh fruit (Feel like splurging? Buy some soy yogurt.)
* Toasted bagel topped with soy margarine, jelly, peanut butter, or hummus
* Breakfast smoothie: blend fresh or frozen banana chunks and soymilk (peanut butter or protein powder is optional). Or try this recipe for strawberry smoothie

Lunch & Dinner

* Peanut butter & jelly sandwich (try it on a bagel)
* Avocado, lettuce & tomato sandwich (Feel like splurging? Add some vegan bacon)
* Bean burrito (see recipe for black bean burritos)
* Rice, beans and vegetables (with corn tortillas)
* Veggie chili (see recipe for champion chili) & chips (Feel like splurging? Make some cornbread!)
* Veggie burger (try it on a toasted bun topped with guacamole or sautéed onions)
* Pasta with tomato sauce and frozen veggies (Feel like splurging? Mix in some meatless meatballs.)
* Tacos with beans and avocado or fake meat crumbles
* Brown rice with steamed vegetables and soy sauce
* Baked potato topped with salsa, baked beans, or chili
* Soup: corn chowder, lentil, split pea, minestrone or barley - try some over brown rice
* Veggie hot dogs (top with chili or baked beans for variety)
* Fresh salad (add some zing by tossing in raisins, chopped deli slices, or diced apples)
* Top Ramen vegetable soup
* Hummus and tomato sandwich
* Stir-fry vegetables and tofu (with rice, noodles, or other grain). Just add garlic, oil/water and soy sauce for extra flavor.
* Instant Vegan Soups in a cup
* Roasted vegetables and mashed potatoes (cheating shepherd's pie)
* Mashed potatoes with a little garlic and sautéed greens
* Cheese-less pizza topped with frozen veggies (Feel like splurging? Add soy cheese and veggie pepperoni.)
* Quick vegetable plate: mix kale, spinach, broccoli, or other vegetables (steam or microwave) and top with soy sauce or marinara.

Snacks

* Chips & salsa (or guacamole)
* Pita & hummus
* Celery, apples or carrots topped with peanut butter
* Popcorn (sprinkle with nutritional yeast and salt)
* Potato wedges (sliced, baked, and topped with spices and/or salt)
* Trail mix (make your own with nuts, raisins, and sunflower seeds)
* Pretzels

Attention, Shoppers

Whether you're looking for faux franks, veggie burgers, chicken-free chicken patties, flavored soy milks, or nondairy ice creams-we've got the goods on all of the most appetizing alternatives to beef, pork, chicken, seafood, and dairy products. So grab a shopping cart, stroll down the aisle of your local supermarket or health food store, and add these great vegan vittles to your grocery list:


Dairy Substitutes

Earth Balance Natural Buttery Spread
Soy Garden Natural Buttery Spread
Tofutti Soy-Cheese Slices
Organic Soy Delicious Non-Dairy Frozen Dessert
Tofutti Non-Dairy Frozen Dessert
Soyco-Soymage Vegan Grated Parmesan
WholeSoy Creamy Cultured Soy Yogurt
WhiteWave-Silk Chocolate Soymilk
Tofutti-Better Than Cream Cheese
Smart Balance 37% Light Buttery Spread
Follow Your Heart-Vegan Gourmet Cheese Alternative
Rice Dream Non-Dairy Beverages


Beef Substitutes

Gardenburger Flame Grilled Burgers
Boca Original Vegan Burgers
Morningstar Farms-Better 'n Burgers Veggie Burgers
Morningstar Farms-Grillers Burger Style Recipe Crumbles
Morningstar Farms Meal Starters Steak Strips
Nate's Meatless Meatballs
Now & Zen-Unsteak


Pork Substitutes

Yves Original Jumbo Dog
Lightlife-Smart Bacon
Lightlife-Gimme Lean Sausage Style
Yves Veggie Cuisine-Veggie Breakfast Links
Yves Veggie-Canadian Veggie Bacon
Lightlife-Smart Deli Country Ham Style
Gardenburger Meatless Riblets
Yves Veggie Cuisine-Hot 'n' Spicy Veggie Chili Dogs


Chicken and Turkey Substitutes

Gardenburger Flame Grilled Chik'n
Gardenburger Buffalo Chik'n Wings
Worthington Chic-Ketts
Nate's Chicken Style Nuggets
Yves Veggie Cuisine-Veggie Chick'n Burgers
Tofurky Deli Slices
Yves Veggie Cuisine-Veggie Turkey Slices
Boca Chik'n Patties
Boca Chik'n Nuggets
Morningstar Farms Meal Starters Chik'n Strips


Seafood Substitutes

Vegieworld.com-Vegetarian Lobster Balls
Vegieworld.com-Vegetarian Salmon
Natural Touch-Tuno
Soy Caviar

"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet."
~Albert Einstein ~

"I don`t hold animals superior or even equal to humans. The whole case for behaving decently to animals rests on the fact that we are the superior species. We are the species uniquely capable of imagination, rationality, and moral choice - and that is precisely why we are under an obligation to recognize and respect the rights of animals."
~Brigid Brophy~

"A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral."
~Leo Tolstoy~

"In fact, if one person is unkind to an animal it is considered to be cruelty, but where a lot of people are unkind to animals, especially in the name of commerce, the cruelty is condoned and, once large sums of money are at stake, will be defended to the last by otherwise intelligent people."
~Ruth Harrison, author of Animal Machines~