Vegan’s Daily Companiona : 365 Days of Inspiration for Cooking, Eating, and Living Compassionately

"Full of wisdom, intelligence, and thoughtfulness, Vegan's Daily Companion is one of those books that inspires you to be a better person with each page you read."—John Robbins, bestselling author of The Food Revolution, Diet for a New America, and The New Good Life "An unfettered, unabashed daily affirmation of the joy of being vegan. An invitation and a promise, a process and a guide for creating a compassionate world. And some darn good recipes, too!"—Carol J. Adams, author of The Sexual Politics of Meat "As a vegan advocate for nearly two decades, I was pleasantly surprised to learn a wealth of brand new and fascinating information in this completely unique book that combines practical tips and insightful wisdom for eating healthfully and living joyfully. Full of stunning photos and interesting facts about animals in history and literature, this is a fantastic resource for vegans as well as for curious, compassionate non-vegans."—Melanie Joy, Ph.D., author of Why We Love Dogs, Eat Pigs, and Wear Cows Live a joyful, compassionate life, every day of the year with Colleen Patrick-Goudreau's new-in-paperback guide, Vegan's Daily Companion! Mondays: For the Love of Food – A celebration of familiar and not-so-familiar foods to spark enthusiasm for eating healthfully. Tuesdays: Effective Communication – Techniques and tactics for speaking on behalf of veganism effectively and compassionately. Wednesdays: Optimum Health for Body, Mind, and Spirit – Care and maintenance for becoming and remaining a joyful vegan. Thursdays: Animals in the Arts: Literature, Film, Painting – Inspiration across the ages that reflects our consciousness of and relationship to non-human animals. Fridays: Stories of Hope, Rescue, and Transformation – Heartening stories of people who have become awakened and animals have found sanctuary. Saturdays + Sundays: Healthful Recipes – Favorite recipes to use as activism and nourishment. Cover......Page 1 Title......Page 4 Dedication......Page 5 CONTENTS......Page 7 INTRODUCTION......Page 8 A YEAR IN THE LIFE OF A JOYFUL VEGAN......Page 9 COMPASSIONATE ALTERNATIVE: KILL TWO BIRDS WITH ONE STONE......Page 10 MASSAGED KALE SALAD (A.K.A. ARI’S SPECIAL K)......Page 15 PINE NUT–ANISE COOKIES......Page 20 QUINOA......Page 27 OATS......Page 33 COMPASSIONATE ALTERNATIVES: SKINNING A CAT......Page 39 CARROTS......Page 45 SWISS CHARD......Page 51 COOKING GRAINS......Page 56 LENTILS......Page 62 BRUSSELS SPROUTS......Page 68 ARUGULA (ROCKET)......Page 79 COOKING BEANS FROM SCRATCH......Page 89 TEMPEH......Page 94 ASPARAGUS AND CARROTS WITH WALNUT DRESSING......Page 98 LEEKS......Page 104 THAI SALAD......Page 108 SEEDS......Page 114 TEA......Page 120 ARTICHOKES......Page 126 NUT BUTTER DIP (A.K.A. CRACK DIP)......Page 132 BEETS......Page 139 OLIVES......Page 144 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT CATTLE IDIOMS......Page 151 GREEN LEAFY VEGETABLES......Page 156 SEA VEGETABLES......Page 162 WATERCRESS......Page 169 WATERMELON AND ORANGE SALAD......Page 174 EASING PEOPLE IN......Page 182 VINEGARS......Page 188 EGGPLANT/AUBERGINE......Page 194 SUSHI......Page 200 CITRUS COLLARD GREENS WITH RAISINS......Page 204 CORNMEAL......Page 210 FOOD LORE: "THE STRAW, THE COAL, AND THE BEAN"......Page 216 DANDELION GREENS......Page 222 EAT MORE BEANS!......Page 229 COLLARD GREENS......Page 236 CAULIFLOWER AND QUINOA MASH......Page 242 SHIITAKE MUSHROOMS......Page 248 INDIAN FRIED RICE......Page 254 ROASTED BALSAMIC RADICCHIO......Page 258 MIDDLE MEALS......Page 262 PESTO PASTA TOSS......Page 267 ROASTED MUSHROOMS WITH HERBS......Page 272 COCONUTS......Page 277 MISO......Page 282 EAT LIKE A PIG......Page 288 BARLEY......Page 295 FOOD LABELS......Page 303 PORRIDGE......Page 311 COMPASSIONATE LANGUAGE: ACCEPTABLE ANIMAL IDIOMS......Page 16 ANSWERING THE SAME QUESTIONS AGAIN AND AGAIN......Page 21 REMEMBERING YOUR STORY......Page 28 MAKING WHOLE FOODS THE FOUNDATION OF YOUR DIET......Page 34 KNOWING YOUR INTENTIONS......Page 46 ASKING QUESTIONS INSTEAD OF HAVING ANSWERS......Page 52 NODDING: A FORM OF BOWING......Page 57 COMPASSIONATE ALTERNATIVE: BEATING A DEAD HORSE......Page 64 CONNECTING WITH LIKE-MINDED PEOPLE......Page 70 CONSUMING OMEGA-3 FATTY ACIDS......Page 80 ACTIVE LISTENING......Page 90 KITCHEN SAFETY: USING THE PROPER KNIFE......Page 95 ARE YOU SERIOUS?......Page 99 HAVING A SENSE OF HUMOR......Page 105 SPEAKING YOUR TRUTH......Page 109 GETTING CALCIUM......Page 115 TAKING SUPPLEMENTS......Page 121 EQUIVOCATE......Page 127 COMPASSIONATE ALTERNATIVE: NEVER LOOK A GIFT HORSE IN THE MOUTH......Page 133 VOLUNTEERING......Page 140 ASKING FOR WHAT WE WANT......Page 145 HOW DO YOU RESPOND TO, “WHY AREN’T YOU HELPING PEOPLE INSTEAD OF ANIMALS?”......Page 157 HOW DO YOU RESPOND TO, “WHAT ABOUT THE INSECTS THAT ARE KILLED GROWING VEGETABLES”?......Page 164 LOOKING AT IMAGES OF ANIMALS......Page 170 A RHETORIC REVOLUTION......Page 175 COMPASSIONATE ALTERNATIVES TO VIOLENT CHILDREN’S SONGS......Page 189 LIMITING PROCESSED FOODS......Page 196 UNDERSTANDING PALM OIL......Page 201 HOW DO YOU RESPOND TO, “YOUR BEING VEGAN DOESN’T MAKE A DIFFERENCE”?......Page 205 HOW DO YOU RESPOND TO, “AREN’T ANIMALS KILLED WHEN FARMERS CLEAR LAND FOR CROPS?”......Page 211 TURNING THE TABLES......Page 217 HOW DO YOU RESPOND TO, “MY GRANDFATHER GREW UP EATING MEAT EVERY DAY, AND HE LIVED TO BE NINETYFIVE YEARS OLD”?......Page 223 ETYMOLOGY OF “COMMUNICATION”......Page 230 COMPASSIONATE LANGUAGE: COCK-AND-BULL STORY......Page 237 EATING HEALTHFULLY ON THE GO......Page 243 REFRAMING ANGER......Page 249 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT BIRD IDIOMS......Page 255 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT BIRD IDIOMS......Page 259 PRAYER FOR HUMANS ON BEHALF OF THE ANIMALS......Page 263 SCAPEGOATING TRANS FATS......Page 268 HOW DO YOU RESPOND TO, “DON’T PLANTS HAVE FEELINGS, TOO?”......Page 273 EATING HEALTHFULLY ON THE ROAD: 5 ONE-DISH SALADS......Page 278 HOW DO YOU RESPOND TO SNARKY COMMENTS?......Page 283 WHAT DO YOU SAY TO, “EATING ANIMALS IS SANCTIONED BY GOD”?......Page 296 COMPASSIONATE ALTERNATIVE: NO ROOM TO SWING A CAT......Page 304 LAUNCHING......Page 12 BEING SILENT......Page 22 FINDING GRATITUDE......Page 29 “THE SLAUGHTERER”......Page 40 DOING WHAT YOU LOVE......Page 47 EXCERPT FROM “QUEEN MAB”......Page 53 GETTING YOUR VITAMIN D......Page 58 GETTING YOUR VITAMIN B[sub(12)]......Page 65 EATING BY COLOR......Page 75 EATING AL FRESCO......Page 86 KITCHEN SAFETY: CHOOSING THE RIGHT CUTTING BOARD......Page 91 SPENDING TIME WITH ANIMALS......Page 100 SHOPPING AT YOUR LOCAL FARMERS’ MARKET......Page 106 EXERCISING......Page 110 AVOIDING BURNOUT AS AN ACTIVIST......Page 128 TAKING RESPONSIBILITY FOR SOCIETY’S ANIMALS......Page 134 EATING MINDFULLY......Page 146 VISITING ANIMAL SANCTUARIES......Page 152 BEING STILL......Page 158 CREATING A SACRED SPACE......Page 165 GIVING BACK......Page 177 ESSENTIAL FATTY ACIDS—FINDING BALANCE AND INCREASING ABSORPTION......Page 183 FERTILIZING YOUR GARDEN—VEGAN STYLE......Page 191 COMPOSTING......Page 206 KNOWING YOUR LIMITATIONS......Page 212 EATING RAW......Page 218 BEARING WITNESS......Page 224 SPENDING TIME IN NATURE......Page 231 THE MISFITS DIRECTED BY JOHN HUSTON......Page 238 EXCERPT FROM “THE HUNTING OF THE STAG”......Page 256 “BEYOND LIES THE WUB”......Page 260 EATING ORGANIC......Page 264 LOSING WEIGHT......Page 274 KEEPING A COMPASSIONATE BATHROOM......Page 284 CREATING HANDMADE HOLIDAY GIFTS......Page 289 SETTING INTENTIONS AND GOALS......Page 297 COPING WITH THE LOSS OF A COMPANION ANIMAL......Page 305 “A DOG’S TALE”......Page 13 “PIG”......Page 18 “THE ANARCHIST—HIS DOG”......Page 24 ANIMAL POEMS......Page 30 “THE LOTTERY”......Page 36 “A MOTHER'S TALE”......Page 48 “THE BOY WHO TALKED WITH ANIMALS”......Page 59 THE PLAGUE DOGS......Page 66 FROM “SONG OF MYSELF” IN LEAVES OF GRASS......Page 71 EXCERPT FROM A VINDICATION OF THE RIGHTS OF WOMAN WITH STRICTURES ON POLITICAL AND MORAL SUBJECTS......Page 76 “MAN’S PLACE IN THE ANIMAL WORLD”......Page 81 THE COCKPIT......Page 87 “LITTLE BOY PIG: A GENETICALLY MODIFIED TALE”......Page 92 DISCOURSE ON THE ORIGIN AND FOUNDATION OF THE INEQUALITY AMONG MEN......Page 96 UMBERTO D. DIRECTED BY VITTORIO DE SICA......Page 102 GRATEFUL......Page 107 AU HASARD BALTHAZAR DIRECTED BY ROBERT BRESSON......Page 111 PRINCESS MONONOKE DIRECTED BY HAYAO MIYAZAKI......Page 117 “ON SEEING A WOUNDED HARE LIMP BY ME WHICH A FELLOW HAD JUST SHOT AT”......Page 122 POETRY’S PLEA FOR ANIMALS: AN ANTHOLOGY EDITED BY FRANCES E. CLARKE......Page 129 AN EXCERPT FROM “A WINTER WALK AT NOON”......Page 135 “INSCRIPTION ON THE MONUMENT OF A NEWFOUNDLAND DOG”......Page 141 EXCERPT FROM AUGURIES OF INNOCENCE......Page 147 KILLER OF SHEEP WRITTEN AND DIRECTED BY CHARLES BURNETT......Page 153 FRANKENSTEIN......Page 159 “BLOOD”......Page 166 THE VEGETARIAN PHILOSOPHY OF PYTHAGORAS AS TOLD BY OVID IN THE METAMORPHOSES......Page 171 EXCERPTS FROM EMILE, OR ON EDUCATION......Page 178 “TO A YOUNG ASS”......Page 184 ELIZABETH COSTELLO......Page 192 EYES WITHOUT A FACE/LES YEUX SANS VISAGE DIRECTED BY GEORGES FRANJU......Page 197 LOVE TRIANGLE......Page 202 FILMS THAT DEPICT THE “ANIMAL-LOVING” CRIMINAL......Page 207 28 DAYS LATER DIRECTED BY DANNY BOYLE......Page 213 ANIMALS......Page 220 THE UNBEARABLE LIGHTNESS OF BEING......Page 225 “I LIKE ANIMALS”......Page 232 THE FOUR STAGES OF CRUELTY......Page 244 “DO THEY KNOW?”......Page 250 AMORES PERROS DIRECTED BY ALEJANDRO GONZÁLEZ IÑÁRRITU......Page 265 “WATCH THE ANIMALS”......Page 269 EDDIE—FROM MARKET DOG TO DOCTOR DOG......Page 275 “PITIFUL”......Page 279 “GOOD-NATURE TO ANIMALS: A HYMN FOR CHILDREN”......Page 285 ESSAYS BY PLUTARCH ABOUT EATING ANIMALS......Page 290 “FOR I WILL CONSIDER MY CAT JEOFFRY,” EXCERPT FROM JUBILATE AGNO......Page 298 EXCERPT FROM “SHOOTING AN ELEPHANT”......Page 306 WINCHESTER, THE MIRACLE CAT......Page 14 FROM BULLFIGHT SPECTATOR TO VEGAN ACTIVIST......Page 19 MARIO—FROM DEAD PILE TO GRAND PASTURE......Page 25 ANIMAL “LOVER” BECOMES VEGETARIAN, THEN VEGAN......Page 31 SEEING ANIMALS FOR THE FIRST TIME......Page 37 COMPASSION FOR DOGS AND CATS TURNS INTO COMPASSION FOR ALL ANIMALS......Page 41 FROM NEGLECT TO SANCTUARY......Page 49 BONNIE, THE BURRO......Page 54 MEAT-EATER ON BLOOD PRESSURE MEDS TO MEDICATION-FREE VEGAN......Page 60 SESAME SALAD DRESSING......Page 67 SWEET GARLIC AND TOMATOES WITH FARFALLE......Page 72 TIGER RESCUE......Page 77 FROM ATKINS TO VEGAN......Page 82 PURPLE CAULIFLOWER SOUP......Page 88 WHITE BEAN DIP......Page 93 PHOENIX, THE RABBIT WHO ROSE FROM THE ASHES......Page 97 CARROT-GINGER-TAHINI SOUP......Page 103 NEWBORN CALF AND HIS MOTHER REUNITE FOR LIFE......Page 112 ONCE-BLIND CHARLIE......Page 118 ETHEL, THE GREATEST TURKEY OF ALL TIME......Page 123 AN UNPRECEDENTED RESCUE......Page 131 GUILT AS A MEAT-EATER, PEACE AS A VEGAN......Page 136 KITTY—FROM RESEARCH TO RESCUE......Page 142 THE BEARS THAT RESCUE US: FAREWELL TO FRANZI......Page 148 OPEN EYES IN LITHUANIA......Page 154 FROM UNABASHED MEAT-EATER TO ENTHUSIASTIC VEGAN......Page 160 LIFE CHANGE IN A BOOKSTORE......Page 167 NEPTUNE, A MAGICAL BEING......Page 173 VEGAN IN THE UK......Page 179 ALEXANDER, THE BEAUTIFUL BLACK LEOPARD......Page 186 MANGO PAPAYA PUNCH......Page 193 KIKI JACKSON: FROM STARVATION TO SANCTUARY......Page 198 WHAT WINGS ARE FOR......Page 208 GILDA, THE TURKEY......Page 214 APPLE, CRANBERRY, CHERRY, AND POMEGRANATE SALAD......Page 221 BAILEY, THE SURVIVOR......Page 227 JOURNEY TO AWAKENING: STEP BY STEP......Page 234 JACKY, THE CHIMPANZEE—RESCUED AFTER THIRTY YEARS......Page 240 A CALL TO VEGANISM......Page 246 BRUCE IN A NATION OF PIGS......Page 252 A PIG NAMED FRANKLIN......Page 257 ROASTED RED PEPPER RELISH......Page 261 NONVEGETARIAN BUDDHIST BECOMES VEGAN......Page 266 BABE......Page 270 DANCER......Page 280 ISRAELI KIBBUTZNIK DAIRY WORKER TURNED VEGAN......Page 286 FROM SKEPTIC TO VEGAN......Page 292 TAYLOR, THE HEN......Page 301 THE MIRACLE HORSES......Page 308 BLUEBERRY-LEMON MUFFINS......Page 26 APPLE COBBLER......Page 32 CHOCOLATE MOUSSE......Page 38 PAN-GRILLED PORTOBELLO MUSHROOMS WITH HERB-INFUSED MARINADE......Page 42 TOFU-CHARD BURGERS......Page 50 PEANUT BUTTER–CHOCOLATE BARS......Page 55 YELLOW SPLIT PEA DAL......Page 61 NO-BAKE CHOCOLATE PEANUT BUTTER PIE......Page 78 LENTIL BOLOGNESE......Page 83 BORSCHT (BEET SOUP)......Page 113 NIÇOISE-STYLE SALAD......Page 119 FALL FRUIT CRISP......Page 124 DIANE’S FAMOUS MANICOTTI......Page 137 RED LENTIL PÂTÉ......Page 143 BLUEBERRY CRUMB CAKE......Page 150 TROPICAL TEMPEH......Page 155 CHICKPEA TACOS......Page 161 GREEN BEAN AND CHICKPEA SALAD......Page 168 FRENCH ONION PIE......Page 181 BEET BURGERS......Page 187 SAFFRON RICE WITH CURRIED APRICOT DRESSING......Page 199 STUFFED ARTICHOKES......Page 209 WHITE BEANS WITH SWISS CHARD AND RICE......Page 215 ASIAN-INSPIRED LETTUCE WRAPS......Page 228 GINGER-SESAME TEMPEH STEAKS......Page 235 CREAM OF MUSHROOM SOUP......Page 247 BARLEY-QUINOA PORRIDGE......Page 276 GUNFLINT LODGE WILD RICE, HERB, AND DRIED CRANBERRY STUFFING......Page 281 CHOCOLATE BREAD PUDDING......Page 287 TEMPEH SCRAMBLE......Page 294 ROASTED PLUM TOMATOES WITH GARLIC......Page 302 SCOTCH BROTH......Page 310 RESOURCES AND RECOMMENDATIONS......Page 312 C......Page 314 K......Page 315 R......Page 316 Y......Page 317 PHOTOGRAPHY CREDITS......Page 318 ACKNOWLEDGMENTS......Page 319 ABOUT THE AUTHOR......Page 320 Cover 1 Title 4 Dedication 5 CONTENTS 7 INTRODUCTION 8 HOW TO USE THIS BOOK 9 A YEAR IN THE LIFE OF A JOYFUL VEGAN 9 MONDAY / FOR THE LOVE OF FOOD 10 KALE 10 DATES 15 WALNUTS 20 QUINOA 27 OATS 33 CACAO NIBS 39 CARROTS 45 SWISS CHARD 51 COOKING GRAINS 56 LENTILS 62 BRUSSELS SPROUTS 68 ARUGULA (ROCKET) 79 COOKING BEANS FROM SCRATCH 89 TEMPEH 94 WHITE BEANS 98 LEEKS 104 KIDNEY BEANS 108 SEEDS 114 TEA 120 ARTICHOKES 126 CREMINI MUSHROOMS 132 BEETS 139 OLIVES 144 CHICKPEAS/GARBANZO BEANS 151 GREEN LEAFY VEGETABLES 156 SEA VEGETABLES 162 WATERCRESS 169 MUSTARD GREENS 174 BLACK-EYED PEAS 182 VINEGARS 188 EGGPLANT/AUBERGINE 194 SUSHI 200 MAITAKE MUSHROOMS 204 CORNMEAL 210 FOOD LORE: "THE STRAW, THE COAL, AND THE BEAN" 216 DANDELION GREENS 222 EAT MORE BEANS! 229 COLLARD GREENS 236 PINTO BEANS 242 SHIITAKE MUSHROOMS 248 BLACK BEANS 254 SEITAN 258 MIDDLE MEALS 262 AGAR-AGAR 267 AZUKI BEANS 272 COCONUTS 277 MISO 282 TAHINI 288 BARLEY 295 FOOD LABELS 303 PORRIDGE 311 TUESDAY / COMPASSIONATE COMMUNICATION 10 COMPASSIONATE ALTERNATIVE: KILL TWO BIRDS WITH ONE STONE 10 COMPASSIONATE LANGUAGE: ACCEPTABLE ANIMAL IDIOMS 16 ANSWERING THE SAME QUESTIONS AGAIN AND AGAIN 21 REMEMBERING YOUR STORY 28 COMPASSIONATE ALTERNATIVE: LIKE A CHICKEN WITH ITS HEAD CUT OFF 34 COMPASSIONATE ALTERNATIVES: SKINNING A CAT 39 KNOWING YOUR INTENTIONS 46 ASKING QUESTIONS INSTEAD OF HAVING ANSWERS 52 NODDING: A FORM OF BOWING 57 COMPASSIONATE ALTERNATIVE: BEATING A DEAD HORSE 64 HOW DO YOU RESPOND TO, “CAN YOU EAT THAT?” 70 COMPASSIONATE ALTERNATIVES TO VIOLENT CATTLE IDIOMS 80 ACTIVE LISTENING 90 AVOIDING ARGUMENTS ONLINE 95 ARE YOU SERIOUS? 99 HAVING A SENSE OF HUMOR 105 SPEAKING YOUR TRUTH 109 COMPASSIONATE ALTERNATIVES: LET THE CAT OUT OF THE BAG 115 COMPASSIONATE ALTERNATIVES TO VIOLENT BIRD IDIOMS 121 EQUIVOCATE 127 COMPASSIONATE ALTERNATIVE: NEVER LOOK A GIFT HORSE IN THE MOUTH 133 HOW DO YOU RESPOND TO, “SO, YOU’RE VEGAN. DO YOU EAT FISH?” 140 ASKING FOR WHAT WE WANT 145 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT CATTLE IDIOMS 151 HOW DO YOU RESPOND TO, “WHY AREN’T YOU HELPING PEOPLE INSTEAD OF ANIMALS?” 157 HOW DO YOU RESPOND TO, “WHAT ABOUT THE INSECTS THAT ARE KILLED GROWING VEGETABLES”? 164 COMPASSIONATE ALTERNATIVE: DON’T PUT THE CART BEFORE THE HORSE 170 A RHETORIC REVOLUTION 175 EASING PEOPLE IN 182 COMPASSIONATE ALTERNATIVES TO VIOLENT CHILDREN’S SONGS 189 COMPASSIONATE ALTERNATIVE: KILL THE FATTED CALF 196 HOW DO YOU RESPOND TO, “IF EVERYONE STOPPED EATING THEM, FARM ANIMALS WOULD TAKE OVER”? 201 HOW DO YOU RESPOND TO, “YOUR BEING VEGAN DOESN’T MAKE A DIFFERENCE”? 205 HOW DO YOU RESPOND TO, “AREN’T ANIMALS KILLED WHEN FARMERS CLEAR LAND FOR CROPS?” 211 TURNING THE TABLES 217 HOW DO YOU RESPOND TO, “MY GRANDFATHER GREW UP EATING MEAT EVERY DAY, AND HE LIVED TO BE NINETYFIVE YEARS OLD”? 223 ETYMOLOGY OF “COMMUNICATION” 230 COMPASSIONATE LANGUAGE: COCK-AND-BULL STORY 237 HOW DO YOU RESPOND TO, “IF YOU WERE ON A DESERTED ISLAND, WOULD YOU EAT MEAT/CHEESE/EGGS?” 243 COMPASSIONATE LANGUAGE: SCAPEGOAT 249 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT BIRD IDIOMS 255 MORE COMPASSIONATE ALTERNATIVES TO VIOLENT BIRD IDIOMS 259 PRAYER FOR HUMANS ON BEHALF OF THE ANIMALS 263 ADMITTING WHEN YOU DON’T KNOW 268 HOW DO YOU RESPOND TO, “DON’T PLANTS HAVE FEELINGS, TOO?” 273 INVITING OTHERS TO TELL THEIR STORY 278 HOW DO YOU RESPOND TO SNARKY COMMENTS? 283 EAT LIKE A PIG 288 WHAT DO YOU SAY TO, “EATING ANIMALS IS SANCTIONED BY GOD”? 296 COMPASSIONATE ALTERNATIVE: NO ROOM TO SWING A CAT 304 WEDNESDAY / OPTIMUM HEALTH FOR BODY, MIND, AND SPIRIT 12 LAUNCHING 12 BEING SILENT 22 FINDING GRATITUDE 29 MAKING WHOLE FOODS THE FOUNDATION OF YOUR DIET 34 GIVING YOURSELF PERMISSION TO CRY 40 DOING WHAT YOU LOVE 47 TOASTING BEFORE YOU DRINK 53 GETTING YOUR VITAMIN D 58 GETTING YOUR VITAMIN B[sub(12)] 65 CONNECTING WITH LIKE-MINDED PEOPLE 70 EATING BY COLOR 75 CONSUMING OMEGA-3 FATTY ACIDS 80 EATING AL FRESCO 86 KITCHEN SAFETY: CHOOSING THE RIGHT CUTTING BOARD 91 KITCHEN SAFETY: USING THE PROPER KNIFE 95 SPENDING TIME WITH ANIMALS 100 SHOPPING AT YOUR LOCAL FARMERS’ MARKET 106 EXERCISING 110 GETTING CALCIUM 115 TAKING SUPPLEMENTS 121 AVOIDING BURNOUT AS AN ACTIVIST 128 TAKING RESPONSIBILITY FOR SOCIETY’S ANIMALS 134 VOLUNTEERING 140 EATING MINDFULLY 146 VISITING ANIMAL SANCTUARIES 152 BEING STILL 158 CREATING A SACRED SPACE 165 LOOKING AT IMAGES OF ANIMALS 170 GIVING BACK 177 ESSENTIAL FATTY ACIDS—FINDING BALANCE AND INCREASING ABSORPTION 183 FERTILIZING YOUR GARDEN—VEGAN STYLE 191 LIMITING PROCESSED FOODS 196 UNDERSTANDING PALM OIL 201 COMPOSTING 206 KNOWING YOUR LIMITATIONS 212 EATING RAW 218 BEARING WITNESS 224 SPENDING TIME IN NATURE 231 AVOIDING FOODBORNE ILLNESSES 238 EATING HEALTHFULLY ON THE GO 243 REFRAMING ANGER 249 SUPPORTING COMMUNITY SUPPORTED AGRICULTURE 256 THINKING MAKES IT SO 260 EATING ORGANIC 264 SCAPEGOATING TRANS FATS 268 LOSING WEIGHT 274 EATING HEALTHFULLY ON THE ROAD: 5 ONE-DISH SALADS 278 KEEPING A COMPASSIONATE BATHROOM 284 CREATING HANDMADE HOLIDAY GIFTS 289 SETTING INTENTIONS AND GOALS 297 COPING WITH THE LOSS OF A COMPANION ANIMAL 305 THURSDAY / ANIMALS IN THE ARTS: LITERATURE AND FILM 13 “A DOG’S TALE” 13 “PIG” 18 “THE ANARCHIST—HIS DOG” 24 ANIMAL POEMS 30 “THE LOTTERY” 36 “THE SLAUGHTERER” 40 “A MOTHER'S TALE” 48 EXCERPT FROM “QUEEN MAB” 53 “THE BOY WHO TALKED WITH ANIMALS” 59 THE PLAGUE DOGS 66 FROM “SONG OF MYSELF” IN LEAVES OF GRASS 71 EXCERPT FROM A VINDICATION OF THE RIGHTS OF WOMAN WITH STRICTURES ON POLITICAL AND MORAL SUBJECTS 76 “MAN’S PLACE IN THE ANIMAL WORLD” 81 THE COCKPIT 87 “LITTLE BOY PIG: A GENETICALLY MODIFIED TALE” 92 DISCOURSE ON THE ORIGIN AND FOUNDATION OF THE INEQUALITY AMONG MEN 96 UMBERTO D. DIRECTED BY VITTORIO DE SICA 102 “TO SERVE MAN” 107 AU HASARD BALTHAZAR DIRECTED BY ROBERT BRESSON 111 PRINCESS MONONOKE DIRECTED BY HAYAO MIYAZAKI 117 “ON SEEING A WOUNDED HARE LIMP BY ME WHICH A FELLOW HAD JUST SHOT AT” 122 POETRY’S PLEA FOR ANIMALS: AN ANTHOLOGY EDITED BY FRANCES E. CLARKE 129 AN EXCERPT FROM “A WINTER WALK AT NOON” 135 “INSCRIPTION ON THE MONUMENT OF A NEWFOUNDLAND DOG” 141 EXCERPT FROM AUGURIES OF INNOCENCE 147 KILLER OF SHEEP WRITTEN AND DIRECTED BY CHARLES BURNETT 153 FRANKENSTEIN 159 “BLOOD” 166 THE VEGETARIAN PHILOSOPHY OF PYTHAGORAS AS TOLD BY OVID IN THE METAMORPHOSES 171 EXCERPTS FROM EMILE, OR ON EDUCATION 178 “TO A YOUNG ASS” 184 ELIZABETH COSTELLO 192 EYES WITHOUT A FACE/LES YEUX SANS VISAGE DIRECTED BY GEORGES FRANJU 197 THE FANTASTIC PLANET DIRECTED BY RENÉ LALOUX 202 FILMS THAT DEPICT THE “ANIMAL-LOVING” CRIMINAL 207 28 DAYS LATER DIRECTED BY DANNY BOYLE 213 ANIMALS 220 THE UNBEARABLE LIGHTNESS OF BEING 225 “I LIKE ANIMALS” 232 THE MISFITS DIRECTED BY JOHN HUSTON 238 THE FOUR STAGES OF CRUELTY 244 “DO THEY KNOW?” 250 EXCERPT FROM “THE HUNTING OF THE STAG” 256 “BEYOND LIES THE WUB” 260 AMORES PERROS DIRECTED BY ALEJANDRO GONZÁLEZ IÑÁRRITU 265 “WATCH THE ANIMALS” 269 “A VINDICATION OF NATURAL DIET” 275 “PITIFUL” 279 “GOOD-NATURE TO ANIMALS: A HYMN FOR CHILDREN” 285 ESSAYS BY PLUTARCH ABOUT EATING ANIMALS 290 “FOR I WILL CONSIDER MY CAT JEOFFRY,” EXCERPT FROM JUBILATE AGNO 298 EXCERPT FROM “SHOOTING AN ELEPHANT” 306 FRIDAY / STORIES OF HOPE, RESCUE, AND TRANSFORMATION 14 WINCHESTER, THE MIRACLE CAT 14 FROM BULLFIGHT SPECTATOR TO VEGAN ACTIVIST 19 MARIO—FROM DEAD PILE TO GRAND PASTURE 25 ANIMAL “LOVER” BECOMES VEGETARIAN, THEN VEGAN 31 SEEING ANIMALS FOR THE FIRST TIME 37 COMPASSION FOR DOGS AND CATS TURNS INTO COMPASSION FOR ALL ANIMALS 41 FROM NEGLECT TO SANCTUARY 49 BONNIE, THE BURRO 54 MEAT-EATER ON BLOOD PRESSURE MEDS TO MEDICATION-FREE VEGAN 60 FROM IGNORANCE TO AWARENESS 67 HEALTHY AND THRIVING 72 TIGER RESCUE 77 FROM ATKINS TO VEGAN 82 FROM AN UNCONSCIOUS VEGETARIAN TO A CONSCIOUS VEGAN 88 MOTHERHOOD MADE ME VEGAN 93 PHOENIX, THE RABBIT WHO ROSE FROM THE ASHES 97 “HUMANE MEAT-EATER” TURNED VEGAN 103 GRATEFUL 107 NEWBORN CALF AND HIS MOTHER REUNITE FOR LIFE 112 ONCE-BLIND CHARLIE 118 ETHEL, THE GREATEST TURKEY OF ALL TIME 123 AN UNPRECEDENTED RESCUE 131 GUILT AS A MEAT-EATER, PEACE AS A VEGAN 136 KITTY—FROM RESEARCH TO RESCUE 142 THE BEARS THAT RESCUE US: FAREWELL TO FRANZI 148 OPEN EYES IN LITHUANIA 154 FROM UNABASHED MEAT-EATER TO ENTHUSIASTIC VEGAN 160 LIFE CHANGE IN A BOOKSTORE 167 NEPTUNE, A MAGICAL BEING 173 VEGAN IN THE UK 179 ALEXANDER, THE BEAUTIFUL BLACK LEOPARD 186 VEGAN PEACE 193 KIKI JACKSON: FROM STARVATION TO SANCTUARY 198 LOVE TRIANGLE 202 WHAT WINGS ARE FOR 208 GILDA, THE TURKEY 214 EGG-EATING VEGETARIAN BECOMES VEGAN 221 BAILEY, THE SURVIVOR 227 JOURNEY TO AWAKENING: STEP BY STEP 234 JACKY, THE CHIMPANZEE—RESCUED AFTER THIRTY YEARS 240 A CALL TO VEGANISM 246 BRUCE IN A NATION OF PIGS 252 A PIG NAMED FRANKLIN 257 COMPASSIONATE CHRISTIAN IN JAPAN 261 NONVEGETARIAN BUDDHIST BECOMES VEGAN 266 BABE 270 EDDIE—FROM MARKET DOG TO DOCTOR DOG 275 DANCER 280 ISRAELI KIBBUTZNIK DAIRY WORKER TURNED VEGAN 286 FROM SKEPTIC TO VEGAN 292 TAYLOR, THE HEN 301 THE MIRACLE HORSES 308 SATURDAY + SUNDAY / HEALTHFUL RECIPES 15 MASSAGED KALE SALAD (A.K.A. ARI’S SPECIAL K) 15 PINE NUT–ANISE COOKIES 20 BLUEBERRY-LEMON MUFFINS 26 APPLE COBBLER 32 CHOCOLATE MOUSSE 38 PAN-GRILLED PORTOBELLO MUSHROOMS WITH HERB-INFUSED MARINADE 42 TOFU-CHARD BURGERS 50 PEANUT BUTTER–CHOCOLATE BARS 55 YELLOW SPLIT PEA DAL 61 SESAME SALAD DRESSING 67 SWEET GARLIC AND TOMATOES WITH FARFALLE 72 NO-BAKE CHOCOLATE PEANUT BUTTER PIE 78 LENTIL BOLOGNESE 83 PURPLE CAULIFLOWER SOUP 88 WHITE BEAN DIP 93 ASPARAGUS AND CARROTS WITH WALNUT DRESSING 98 CARROT-GINGER-TAHINI SOUP 103 THAI SALAD 108 BORSCHT (BEET SOUP) 113 NIÇOISE-STYLE SALAD 119 FALL FRUIT CRISP 124 NUT BUTTER DIP (A.K.A. CRACK DIP) 132 DIANE’S FAMOUS MANICOTTI 137 RED LENTIL PÂTÉ 143 BLUEBERRY CRUMB CAKE 150 TROPICAL TEMPEH 155 CHICKPEA TACOS 161 GREEN BEAN AND CHICKPEA SALAD 168 WATERMELON AND ORANGE SALAD 174 FRENCH ONION PIE 181 BEET BURGERS 187 MANGO PAPAYA PUNCH 193 SAFFRON RICE WITH CURRIED APRICOT DRESSING 199 CITRUS COLLARD GREENS WITH RAISINS 204 STUFFED ARTICHOKES 209 WHITE BEANS WITH SWISS CHARD AND RICE 215 APPLE, CRANBERRY, CHERRY, AND POMEGRANATE SALAD 221 ASIAN-INSPIRED LETTUCE WRAPS 228 GINGER-SESAME TEMPEH STEAKS 235 CAULIFLOWER AND QUINOA MASH 242 CREAM OF MUSHROOM SOUP 247 INDIAN FRIED RICE 254 ROASTED BALSAMIC RADICCHIO 258 ROASTED RED PEPPER RELISH 261 PESTO PASTA TOSS 267 ROASTED MUSHROOMS WITH HERBS 272 BARLEY-QUINOA PORRIDGE 276 GUNFLINT LODGE WILD RICE, HERB, AND DRIED CRANBERRY STUFFING 281 CHOCOLATE BREAD PUDDING 287 TEMPEH SCRAMBLE 294 ROASTED PLUM TOMATOES WITH GARLIC 302 SCOTCH BROTH 310 RESOURCES AND RECOMMENDATIONS 312 INDEX 314 A 314 B 314 C 314 D 315 E 315 F 315 G 315 H 315 I 315 J 315 K 315 L 316 M 316 N 316 O 316 P 316 Q 316 R 316 S 317 T 317 U 317 V 317 W 317 Y 317 PHOTOGRAPHY CREDITS 318 ACKNOWLEDGMENTS 319 ABOUT THE AUTHOR 320

Full of wisdom, intelligence, and thoughtfulness, Vegan's Daily Companion is one of those books that inspires you to be a better person with each page you read.-John Robbins, bestselling author of The Food Revolution, Diet for a New America, and The New Good Life

An unfettered, unabashed daily affirmation of the joy of being vegan. An invitation and a promise, a process and a guide for creating a compassionate world. And some darn good recipes, too!-Carol J. Adams, author of The Sexual Politics of Meat

As a vegan advocate for nearly two decades, I was pleasantly surprised to learn a wealth of brand new and fascinating information in this completely unique book that combines practical tips and insightful wisdom for eating healthfully and living joyfully. Full of stunning photos and interesting facts about animals in history and literature, this is a fantastic resource for vegans as well as for curious, compassionate non-vegans.-Melanie Joy, Ph.D., author of Why We Love Dogs, Eat Pigs, and Wear Cows

Live a joyful, compassionate life, every day of the year with Colleen Patrick-Goudreau's guide, Vegan's Daily Companion!

Mondays: For the Love of Food – A celebration of familiar and not-so-familiar foods to spark enthusiasm for eating healthfully.

Tuesdays: Effective Communication – Techniques and tactics for speaking on behalf of veganism effectively and compassionately.

Wednesdays: Optimum Health for Body, Mind, and Spirit – Care and maintenance for becoming and remaining a joyful vegan.

Thursdays: Animals in the Arts: Literature, Film, Painting – Inspiration across the ages that reflects our consciousness of and relationship to non-human animals.

Fridays: Stories of Hope, Rescue, and Transformation – Heartening stories of people who have become awakened and animals have found sanctuary.

Saturdays + Sundays: Healthful Recipes – Favorite recipes to use as activism and nourishment.

"Live a joyful, compassionate life, every day of the year with Colleen Patrick-Goudreau's guide, Vegan's Daily Companion! Mondays: For the Love of Food? A celebration of familiar and not-so-familiar foods to spark enthusiasm for eating healthfully. Tuesdays: Effective Communication? Techniques and tactics for speaking on behalf of veganism effectively and compassionately. Wednesdays: Optimum Health for Body, Mind, and Spirit? Care and maintenance for becoming and remaining a joyful vegan. Thursdays: Animals in the Arts: Literature, Film, Painting? Inspiration across the ages that reflects our consciousness of and relationship to non-human animals. Fridays: Stories of Hope, Rescue, and Transformation? Heartening stories of people who have become awakened and animals have found sanctuary. Saturdays + Sundays: Healthful Recipes? Favorite recipes to use as activism and nourishment."--Publisher's website.