Once you make the mental shift and commitment to live vegan, transitioning your food choices isn't really that hard. Here is a list of simple vegan replacements to your diet.
Meat/Protein: Beans, tofu, tempeh, nuts and seeds
Milk: Unsweetend soy milk or any other nut, seed or bean milk.
Calcium: Soybeans (which includes tofu, soymilk or edamame), chickpeas, spinach, broccoli
Butter: Miyoko vegan butter, Earthbalance butter, or olive oil
Cheese: Make savory vegan sauces or buy plant based cheese.
Eggs: To replace scrambled eggs, you can use Just Eggs, or crumbled tofu with tumeric. To replace eggs in baking, use apple sauce, blended banana or cooked an blended zucchini.
Fish/Omegas: Walnuts, hemp, chia & flax seeds
Vitamin B12: Nutritional yeast or supplement
To stay full: Eat filling foods like rice, beans and potatoes. Eat fruit between meals. Eat more often if necessary.
Finding recipes: Google and Youtube are great sources for finding vegan recipes. Simple Happy Kitchen, is a great source for finding out how to get your nutritional needs met from plants rather than animals. You can also buy my book, A Simple Vegan Kitchen, for basic vegan cooking.
Read my other blog post: 7 reasons to go vegan
I didn’t go vegan until I was 44 years old because 1) no one ever confronted me directly and told me why I should go vegan. And 2) since I was born into a society that teaches us that eating animals is normal and necessary, I didn’t question otherwise. When I finally questioned this narrative and looked behind the curtain, I felt so sad for the cruelty that I had been participating in, so angry at marketing systems in place to trick me, and disappointed in myself for being so gullible to fall for them.
So almost 4 years later and a lot of learning, I made a list of 7 reasons I think most people would want to go vegan, if they understood why it’s important.
1) Health. Dairy increases the chances of breast cancer in women and prostate cancer in men. In female children, it increases the chances of early puberty. It also puts children at risk for acne, eczema and asthma. Due to the excess mucus the body makes to deal with meat, dairy and eggs ~ the intestines are likely to form “fecal plaque”, which can hold parasites, viruses and mold. And lastly, constipation. Why would we take these health risks when there are alternatives available?
2) Breeding. Meat, dairy and eggs start with breeding. That means in order to create animals for their milk, eggs or flesh, humans need to collect sperm from a male and inseminate it into a female. The animals are vulnerable and they don't have a choice in the matter. If we did this to humans, we would call it sexual assault. The structures they use to inseminate cows in large dairy factories are actually called rape racks and they go through this procedure once a year for their whole life. At the end of every pregnancy, the farmer takes her baby away so the farmer can have the milk, rather than the calf. After about 5 cycles of this, the cow is "spent" and killed for meat. Is it okay for humans to control animals bodies like this?
3) Use. Animals are contained, often in crowded and unsanitary conditions, for their entire life to serve the needs of humans. They are killed for food at about a quarter of their natural life expectancy. For example, a cow would live about 20 years, but a beef cow is usually killed at 18 months and a dairy cow is killed at around 5 years old. Should we keep animals to provide us meals when we don’t need it for our survival?
4) Life. All farmed animals are killed against their will. Even dairy cows and egg laying birds are killed after they are worn out and can no longer produce milk and eggs. Humane slaughter is a mental myth made up to allow us to ignore our compassion for these animals. Even if an animal was raised on a small farm and lived a “good life” ~ the animal would still prefer to live out it’s life, rather than be killed. We don’t kill our dogs when they get old, unless it is truly the end of their life and we don't want them to suffer. And we certainly wouldn't eat them after. We treat them like family. Does pallet pleasure and tradition justify taking the life of another sentient being?
5) Pandemics. Most pandemics start from animal exploitation. AIDS, MERS, SARS, bird flu, swine flu, mad cow, Ebola, Covid-19 ~ all started by either taking wild animals from their natural habitat, or by breeding them and keeping them in over crowded conditions, or doing something like feeding cows other cows to save money like in the case of mad cow disease. I personally feel sad that we now have to live in fear of these viruses and being close to each other and gathering in crowds, and I’m angry that we humans create these conditions. If we stopped wild life trade, live markets and factory farming, pandemics like these would be a rare occurrences and not the accepted norm. Why wouldn't we do everything in our power to prevent future outbreaks?
6) Environment. Animal agriculture takes over forests, wastes incredible amounts of water and pollutes our oceans. In order to raise all those animals, we also have to feed all those animals. We could feed more people if we just farmed plants to feed people, instead of farming plants to feed the animals to eat and wear. Not only is animal agriculture the #1 cause of deforestation and species extinction, but clearing land to keep animals and grow their feed pushes indigenous tribes from their homes. Why would we continue to support animal agriculture when by just farming plants, we can better protect the planet and the vulnerable populations?
7) Taking. Meat, dairy and eggs are things that are not ours to take. When we fight for our right to have these things, it is an act of entitlement to something that is not rightfully ours. We should not be using someone else's body to fulfill our needs, even if it is a non human body. We can make the choice to just leave animals alone and still be healthy and eat delicious food. Is it our right to take from animals?
Please visit https://www.jenbarbatosvegankitchen.com/advocacy to learn more.
* I am not a doctor, please research the health issues of heath meat dairy and eggs for yourself.