• Programs

Trying to make the transition to a vegetarian or vegan diet?

Try these great recipes submitted by our members.

(all files are in pdf format)

Asparagus Risotto (vegan)

"I Hate Garden Burgers" Veggie Burger (vegan)

Quick Mushroom Ravioli with Chard (vegan)

We're always working on adding new recipes.
Please check back...


Tips for cutting animal products from your diet:

Humans don't need meat to thrive. Many world-class athletes are vegetarian or vegan. Dave Scott, five-time winner of the Hawaii Ironman Triathlon has had a meat-less diet for years. When's the last time a thick steak made it possible for you to swim 2.4 miles, bike 112 miles, and run a marathon all in one day?

1. If you are currently eating a lot of meat, it might be easier to slowly transition into a non-meat diet. Consider going vegetarian or vegan for a few days out of the week at first. Then continue to increase the number of meatless days per week. Completely cut out the meats that are produced from the most inhumane methods immediately, such as veal and foie gras. Consider buying meats that have been produced more humanely, for example free-range chickens, until your transition is complete. See tip #5 for a guide to product labels.

2. If you screw up and eat that burger one day, don't give up! Just get right back on your plan for the next meal.

3. Don't substitute tofu for everything! Tofu/soy is a great source of protein, but it can get tiring if you try to use it as a meat substitute all the time. Consider other meat substitutes currently on the market if your craving a meat taste, or better yet, expand your food choices to other healthy, protein-rich foods, such as nuts and seeds, and beans and legumes.

4. The taste of many of my favority Indian and Asian recipes comes from the sauce, not the meat. For most recipes it is easy to substitute the meat with veggies. Potatoes, cauliflower, and okra work great with Indian sauces, as well as eggplant. Eggplant, broccoli, and mushrooms go great with Asian sauces. And this is a place where adding tofu feels right.

5. If you decide to eat animal products, like milk products and eggs, learn the labels. Unfortunately, a carton of eggs that says cage-free does mean much because there are few standards and regulations that are enforced. Check out the Humane Society of the United States guides to labels.

6. Can't possible consider going vegan right now? Consider cutting down your milk and egg intake anyways. Even for us dairy-lovers, there are some products that taste just as good and are made from soy. For example, consider trying soy yogurt. Sometimes its just a matter of finding the brand that tastes right to you. And if you bake, most of the time you won't notice a difference in taste or texture if you use soy milk, non-dairy butter, or an egg substitute.



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Internat'l Institute of Animal Law

Animal Legal Defense Fund

United States Humane Society

Animal Protection Institute


San Francisco Society for the Prevention of Cruelty to Animals

Going vegetarian or vegan?
Check out our list of great vegetarian and vegan recipes

Won't do without the meat?
Consider a more humane source than the factory farm produced animal products:

Some labels don't have standards and have no monitoring or enforcement mechanisms. See the Humane Society of the United States website for information on what packaging labels, such as organic, free-range, and natural, mean for the animals.

The Berkeleyan:
Four-legged Law Comes to Berkeley (Feb. 2005)
Download the PDF here.

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