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Thursday, February 16, 2012

Guide to Cruelty Free Eating

Notes from this pamphlet:

Baking without eggs: If a recipe calls for only one egg, it can usually be omitted- just add a little extra liquid to the batter. Other baked goods can be make by substituting each egg with one of the following:
1.5 tsp Ener-G egg replacer and 2 T water
1 T vinegar and 1 tsp baking soda
.25 C unsweetened applesauce, mashed banana, soy yogurt or blended silken tofu
2 T corstarch and 2 T water
1 T ground flaxseeds and 3 T warm water

Leather alternatives:
 VRG.org/nutshell/leather.htm

Mail order catalog- Healthy-Eating.com or VeganStore.com or VeganEssentials.com or TheVegetarianSite.com

Recommendations for Vegan Adults:
  • Vit B12- 25-100mcg (in a one daily dose, covered by a good multivitamin)
  • Omega-3 fats 200-300mcg DHA and .5g uncooked ALA (take supplement every 2-3 days if under 60, daily if over 60)
  • Calcium >700 mg (fortified soymilk or oj, or plenty of broccolu, kale, and collard greens)
  • Vit D 25 mcg (1,000IU) (take a D2 only supplement when not exposed to 20-30 min midday sun, w/o sunscreen, on a day when sunburn is possible)
  • Iodine 75-150 mcg (every few days, covered by multivitamin)
  • Protein 2-3 servings or high lysine foods (1/2 C cooked lentils, peas, edamame, tofu, tempeh, garbamzo, kidney, pinto or navy beans, 1/4 C peanuts or pistachios, 3 oz soy meat or 1 C soymilk or cooked quinoa)
  • Vit A 900 RAE for males and 700 RAE for females (1-2 servings of carrots, mango, cantaloupe or sweet potato)
  • General Health (Plenty of whole grains, legumes, nuts, fruits and vegetables)
There's soo much more info, but this is what I felt was most important.

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