a parent and teenager guide to vegetarianism

A PA R E N T A N DT E E N A G E R G U I D E TO

V E G E TA R I A N I S M

Top tips as a veggie● If you are not a member, join the Vegetarian

Society today! Call us on 0161 925 2000. Benefitsinclude a quarterly magazine, newsletters,membership gift and free poster. Members alsosupport education programmes, campaigns andour work with the media.

● Eat a wide range of foods. Savour the flavour!

● Borrow or buy a large veggie cookbook for plentyof inspiration.

● Visit your local health food store and discover allof the veggie treats on offer.

● Adapt your old favourite meat dishes into veggieones. Cottage pie, chilli and lasagne are all wellestablished as veggie favourites.

● If you like pies, sausages and burgers the veggierange is always increasing – get stuck in!

● Look out for our Seedling Symbol. This stamp ofapproval means that four strict criteria have beenmet: Suitable for vegetarians, GM-free, cruelty-free, and if eggs are used they must be free-range.

● Have a look at our websites:www.youngveggie.org and www.vegsoc.org

● Email the Society with any questions [email protected]

● Enjoy vegetarian food!

Welcome to the parent and teenager guide.The purpose of the guide is to support thewhole family, vegetarians and non-vegetariansalike. The guide has sections that are specificto teenagers, and others for parents. This is ageneral guide and you may find the wholebooklet worth a read.

Choosing a vegetarian diet will affect not justthe vegetarian. Working together as a familywill allow everybody to enjoy all of the newadventures ahead. The Vegetarian Society ishere to support you every step of the way.

Special ThanksThis booklet was originally made possible bythe generous support of the Cyril CordenTrust. The Cyril Corden Trust encouragesvegetarian and humanitarian education.

For more information on any vegetarian issue,please do not hesitate to contact:

The Vegetarian SocietyParkdaleDunham RoadAltrincham Cheshire WA14 4QGTel: 0161 925 2000 Email: [email protected] and www.vegsoc.orgRegistered Charity Number 259358Registered Company Number 959115

A P A R E N T A N D T E E N A G E R G U I D E T O V E G E T A R I A N I S M

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Contents4 / Introductions

6 / What is a vegetarian?

7 / Top tips for a happy kitchen

8 / How will your friends react?

10 / Why do young people go vegetarian?

12 / Vegetarianism for health

13 / Eating disorders

14 / Nutrition: Get the balance right

16 / Nutrition: Frequently asked questions

18 / Nutrition: Stumbling blocks

20 / Recipes: Quick fixes

22 / Eating out

23 / For those who like to cook

30 / Taking it further

32 / The Vegetarian Society

34 / Quick reference guide

ParentsLook for theseboxes forinformation

TEENAGERSYou’ll findinformation in thesegreen boxes

Welcome to the guide. You are probablyreading this because your son or daughter hasrecently announced that he/she wants to be avegetarian. You may be totally supportive, oreven a vegetarian yourself, however you mayhave your doubts. What will they eat? Is it aphase of teenage rebellion? Will they get ill? Allof these questions and more are quite normalreactions from caring parents. Your child has made an important decision thatmay seem annoying now but very soon you willnot think twice about it. They are expressing astandpoint, which if followed sensibly, mayresult in many health benefits including:

A reduction in one’s chance of sufferingfrom heart disease by over 30%. This isthought to be the result of lower bloodcholesterol amongst vegetarians.Key TJ et al. 1999. Health benefits of a vegetarian diet.Proceedings of the Nutrition Society, 58, 271-5.

Reduction of the risk of suffering certaincancers by 40%. Meat eating has beenidentified as a possible dietary risk factor inprostate, pancreas, colorectal and lungcancers.Cummings J and Bingham S. 1998. Diet and the preventionof cancer. British Medical Journal, 317, 1636-40

Lower blood pressure. Vegetarians suffernotably less from hypertension or high bloodpressure.Margetts BM et al. 1986. Vegetarian diet in mildhypertension: a randomised controlled trial. British MedicalJournal, 293, 1468-71

Less chance of becoming overweight orobese. Vegetarians gain a lower proportionof their energy from fat and suffer less fromobesity. 15% of men and 16.5% of womenare obese, while almost 50% of men in theUK are overweight.Appleby P et al. 1998. Low body mass index in non-meateaters: the possible roles of animal fat, dietary fibre andalcohol. Int Jnl Obesity, 22, 454-60.

The Strategy Unit in the Cabinet Office reportinto UK Food Policy (January 2008) states thatthe biggest impact on the nation’s health wouldbe to boost fruit and vegetable consumption,potentially cutting 42,000 premature deathseach year.Vegetarians are also less likely to suffer fromgallstones, appendicitis and food poisoning.As you can see, medical evidence supportschoosing a vegetarian diet for health.


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Introduction

C O N T A C T U S :

The Vegetarian Society, Parkdale, Altrincham, Cheshire WA14 4QG 0161 925 2000 [email protected] or visit our websites: www.youngveggie.org andwww.vegsoc.org


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Welcome to your veggie guide. If you arereading this it is likely you have recentlybecome a vegetarian or are thinking abouttaking the first steps to cutting meat and fishout of your diet. In doing so you will join themillions of other veggies in the UK. Choosing avegetarian diet can provide all sorts of healthbenefits, as long as your diet is balanced.More on what this means later. Chips andchocolate are vegetarian, but if you just eatthese you won’t be healthy for long. As a newvegetarian you will have to think about mealsin a slightly different way. The good news isthat restaurants, cafes, take-aways,school/college canteens and supermarkets allprovide veggie meals so you definitely won’tgo hungry or be stuck for choice.

REASSURING YOUR PARENTSIf you want your new diet to be takenseriously, it is important to get your parentsto understand why you have gone veggie.Your choice to go vegetarian will affect themin many ways, including shopping, planningmeals, cooking and washing up! They mayalso have concerns about your health. Initiallyparents may think that you have gone veggieto be awkward or that you are just goingthrough a “teenage phase”. The followingtips will help towards calming the waters andallow you to get the best out of your new diet:

● Reassure your parents that every essentialvitamin, mineral and protein is available ina balanced vegetarian diet.

● Be clear as to the reasons why you haveturned vegetarian. Perhaps it is health, theenvironment or concerns over animalwelfare?

● When it comes to the preparation of foodand washing up, always help out. Makingextra work is a recipe for disaster!

● Buying a good cookbook will provideinteresting recipe suggestions.

● Talk to your parents about the sort of foodyou would like to eat.

There is a section on the Young Veggiewebsite dedicated to talking to your parentsbut if you or your parents want to call theVegetarian Society, we will be happy toanswer any of your questions. If you wouldlike information on how to go veggie, pleasedo not hesitate to contact the VegetarianSociety. That is what we are here for.

What is a vegetarian?The answer to this question seems obvious,right? Ask anyone on the street and they arelikely to tell you it’s “a person who doesn’t eatmeat.” But this is only partly true. The OxfordEnglish Dictionary defines “vegetarian” as “aperson who does not eat meat or fish”, theVegetarian Society says that:

‘A vegetarian is someone who does not eat anymeat, poultry (that’s chickens, turkeys, ducksand geese to you and me), game (any wildanimal that is often caught by hunters for foodsuch as rabbit, deer or grouse), fish, shellfish,or crustacea (like lobsters), or any kind ofslaughterhouse by-products (such as gelatineor animal rennet).’

A vegetarian is someone living on a diet ofgrains, pulses, nuts, seeds, vegetables andfruits, with or without the use of dairy productsand eggs (preferably free-range).

A vegan avoids all animal products includinghoney. Although the Society does haveinformation on vegan diets you may wish tocontact the Vegan Society. Tel: 0845 458 8244or www.vegansociety.com


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When you decide that you want to govegetarian you may to do it over anumber of weeks, graduallyreplacing meat and fish with otherfoods. Some people are very strictand give up all meat and meatproducts in one go. It is importantthat you go at your own pace.

When your son or daughter makes amove towards a vegetarian diet itwill clearly impact on whoever doesthe cooking and shopping. If yourson or daughter wants to takevegetarianism seriously they need toaccept some of the responsibility toplan meals. Go shopping together,look through cookery bookstogether. Work out a few groundrules from the start. Allow them totake part in cooking. This will notonly help you but also enable themto develop valuable life skills.


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10 top tips for a happy kitchen

With your new veggie in the house, goodcommunication is all important. Some patterns willbe changed, but with a little thought, these can bekept to a minimum. 1 If any extra work is created, the new veggie

should make sure that they are there to help out! 2 Try soya mince or Quorn mince in place of

minced meat, perfect for curry, bolognaise, or stew.

3 Buy or borrow a large veggie cookbook withloads of pictures.

4 Talk about the implications of becoming a veggieas a family, such as shopping, cooking etc.

5 If you have any questions about vegetarianism,please feel free to contact the Vegetarian Societyor visit our websites: www.youngveggie.org andwww.vegsoc.org

6 Only use vegetable stock or cubes.7 When shopping always look out for the

Vegetarian Society’s Seedling Symbol. 8 Have a couple of nights totally veggie for the

whole family and perhaps get the veggie to helpwith the planning or cooking!

9 Spend some time in the local supermarketchecking out the veggie ready meals, sausages,burgers, pies etc.

10 Even though initially having a veggie in the familymay cause a change in the kitchen routines, youwill quickly see that being a veggie is healthy, thefood is tasty and not expensive either!

HOW WILL YOUR FRIENDSREACT?Social pressure from friends andpeople you spend a lot of time withshould not be under-estimated. Theapproval of your social group canmake a tremendous difference tothe way you think and act. Eatinghabits are no different. You mayeven have been encouraged to goveggie by one of your friends. Thereaction of your friends will largelydepend on what your attitude is. Ifyou scowl over the dinner table andsay things like "do you know thatyou are eating dead flesh?" you willsoon get on people’s nerves. On theother hand if you quietly get onwith it, your friends may take aninterest and even follow suit.

Some of your friends may tease you– this is quite common but if youthink it is beyond being good-natured you should report it to yourteacher or parent as this is bullying.The most common reaction is agenuine interest. Here are somecommonly asked questions.

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Why have you gone veggie?Only you will know the answer to this.

Stick to your guns though as animal rights,the environment and your health are all

important issues.

If we all wentvegetarian, what would

happen to all of the animals?Animal numbers are kept high because

they are bred deliberately for meat, milk andleather. As more and more people becomevegetarian, farmers will not raise as many

animals, therefore less space will begiven over to animals and more

to vegetable crops.

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If you are asked a question but don’t know the answer please do not hesitate to give the Vegetarian Society a call.

Where will you get yourprotein from?

A common question. Protein is available frommost foods we eat and a well balanced veggiediet will meet all of your protein requirements.

Good sources of protein are pulses (beans,peas and lentils), eggs, cheese, nuts,

seeds and soya products.


“The reaction ofyour friends willlargely dependon your attitude”

Why do young people go vegetarian?

As young people start to question the world around them, theymay make the connection between the food on their plate andthe animals in the field. Friends, the media or a discussion groupmay have sparked this idea. It may have been bubbling at the backof their minds for a number of years. EthicsMany vegetarians believe that it is unnecessary to kill an animal forfood. Every vitamin, mineral and protein needed for a healthybody is available in a vegetarian diet. This, therefore, eliminatesthe need to kill an animal for food. Laws are in place to protectthe welfare of farm animals and controls are in place to regulateslaughter practice. For many, these do not go far enough. Animalshave complicated nervous systems and will therefore be able toexperience pain. In the wild they display behaviour such asmigration, nest building and group ordering, all of these areprevented when they are raised in captivity. Animals have naturalinstincts to reproduce and to protect their young. Theseinstinctive behaviours are frustrated as a result of captivity. Can animals think? Philosophical debate rages over what thoughtreally is, even in humans. However, as animals can display quitecomplicated behaviour patterns it would not seem toounreasonable to assume that they have some capacity for thought.This is still a matter of debate for many though. Conclusionsdrawn from these ideas are that animals should be treated withrespect and not used as a food source.


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Economics A vegetarian diet can be a very cheapway to live. Although this may notbe a primary concern for a youngteenager living at home, whenbudgets are tight, all savings will beappreciated by whoever pays thebills!ReligionNearly a quarter of the world’spopulation enjoys a vegetarian dietand you will find vegetariansamongst the followers of all themajor religions, includingchristianity, islam, buddhism,judaism and hinduism. Manyreligions demand specific practicesin the preparation and eating ofdifferent foods and it is possible toobserve any of these requirementswhilst following a vegetarian diet.

The environmentWhat we choose to eat is one of the biggest factors in thepersonal impact we have on the environment. A recentstudy, examining the impact of a typical week’s eating,showed that plant-based diets are better for the environmentthan those based on meat. A vegan, organic diet had thesmallest environmental impact, but the single most damagingfoodstuff was beef and all non-vegetarian diets requiredsignificantly greater amounts of environmental resources,such as land and water. By feeding grain and vegetablesdirectly to people (rather than to animals reared for foodproduction) we can increase the amount of food available toeveryone.Livestock farming contributes significantly to climate change.Stop eating meat and your “carbon footprint” will be smaller.Farmed animals produce more greenhouse gas emissions(18%) than the world’s entire transport system (13.5%).(United Nations Food and Agriculture Organisation, 2006)Food manufacture is one of the most water intensiveactivities in the world and it takes far less water to produceplants than meat. A vegetarian diet helps to decrease waterconsumption and pollution. Over-fishing is depleting the oceans; fishing practices causeuntold damage to both wildlife and the sea itself; andindustrial-scale fish-farming is polluting our rivers andstreams. The existence of many species is threatened bysociety’s appetite for fish flesh. The vast amount of land used to raise animals is causingenvironmental problems such as habitat destruction anddeforestation. Going vegetarian will halve the land-use ofyour diet.For more information contact us for a copy our “Why It’sGreen to Go Vegetarian” guide.

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Vegetarianism for health

Research has found that a balanced vegetariandiet can provide many health benefits:– Reduce risks of certain cancers by up to 40%– Decrease the possibility of heart disease by

up to 30%– Restrict your chances of suffering kidney and

gallstones, diet related diabetes and high blood pressure

– Lower cholesterol levelsThe World Cancer Research Fund’s “Food,Nutrition, Physical Activity and ThePrevention Of Cancer: A Global Perspective”report (2007) encourages the public to eatmostly foods of plant origin, limit the intake ofred meats and avoid processed meats. This study adds to the growing consensus that adiet based around plant foods can have wideranging benefits for humankind. A healthy dietis, of course, achievable without eating anymeat. A varied and balanced vegetarian dietmeets the government’s recommended balanceof good health, particularly in helping bothadults and children to consume at least fiveportions of fruit and vegetables a day, togetherwith plenty of complex carbohydrates, fibreand other essential nutrientsThe report’s recommendations for cancerprevention emphasise the avoidance of weightgain and previous studies have shown thatvegetarians suffer less from obesity than thegeneral population.

“There is strong evidence that red andprocessed meats are causes of bowel cancer,and that there is no amount of processed meatthat can be confidently shown not to increaserisk…” (World Cancer Research Fund, 2007)The Vegetarian Society would not claim that aveggie diet is the answer for all diet relatedproblems, but it certainly ticks a lot of the rightboxes for anyone with real concern.

“Many topathletes thriveand compete atthe highestlevels on aveggie diet”


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From time to time stories appear in thepress describing the plight of a young personwith anorexia nervosa, bulimia nervosa orother eating disorder. Eating disorders arecomplicated medical conditions. They maydevelop as an outward sign of inneremotional or psychological distress.Disturbed eating patterns as well as thepsychological aspects need to be treated. Avegetarian diet is in no way linked to anyeating disorder. If you are worried that yourchild may be developing an eating disorderand using vegetarianism or veganism as amask, seek professional help. For moreinformation contact The Eating DisordersAssociation (details below). What is anorexia nervosa? Anorexia nervosa means loss of appetite dueto nervous reasons. More accurately, theperson has lost the ability to allowthemselves to satisfy their appetite. Thephysical signs of anorexia include extremeweight loss, constipation, dizzy spells andpoor blood circulation. Psychological signsinclude intense fear of gaining weight,distorted perception of body shape orweight, denial of the existence of aproblem, changes in personality and moodswings. Behavioural signs include ritualsattached to eating, secrecy or vomiting/taking laxatives. What is bulimia nervosa? Bulimia nervosa literally means ‘the hungerof an ox’. After binge eating a large quantityof food, the person will immediately ridthemselves of the food by either vomiting,

laxatives or exercise. This is an attempt toprevent gaining weight. Some of thephysical signs of bulimia include frequentweight changes, visiting the toilet in orderto vomit, sore throat, tooth decay, poorskin condition, lethargy, tiredness andirregular periods. Psychological signsinclude uncontrollable urges to eat vastamounts of food, an obsession with food,distorted perception of body weight andshape, mood swings, anxiety, depression,low self-esteem, shame and guilt, isolation.Behavioural signs include bingeing andvomiting, periods of fasting, excessiveexercise, secrecy and reluctance to socialise,shoplifting for food, and food disappearingunexpectedly. Vegetarianism is not linked in any way tothese conditions. If your son or daughter displays any of thesesymptoms, it does not necessarily meanthey are ill. Teenagers can have moodswings, and may want to change the waythey look with dieting. However, if yoususpect that your child is moving beyond‘normal behaviour’ patterns speak to yourlocal GP. For more information contact: The Eating Disorders Association,103 Prince of Wales Road, Norwich NR1 1DW email [email protected] www.b-eat.co.uk Help line 08456 341414 Youth line 08456 347650

Vegetarianism and eating disorders

Going veggie is a healthychoice as long as youenjoy a balanced diet.However the issue ofbalance is not specific tovegetarians. Balance isimportant for everyone.Dieticians recommendthat we should all followthe Balance of GoodHealth. This is generaladvice for the wholepopulation, includingvegetarians.


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PROTEIN RICH FOODS – ALTERNATIVES TO MEAT2-3 portions daily. This groupwould be traditionallythought of as the meatsection. Vegetarians get aplentiful supply of protein andiron from beans, peas, lentils,nuts, seeds, eggs, tofu, soya,mycoprotein and wheatprotein.

FRUIT AND VEGETABLES 5 portions daily. Fresh is bestalthough this group also includestinned and frozen fruit and veg,dried fruit, salad and juice. Fruitand veg contain vitamins,minerals and fibre. Potatoes donot count in this group, as theyare predominantly a starchyfood.

Nutrition: Get the balance right


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BREAD, CEREALS ANDPOTATOES5 portions daily. Thesestarchy foods make up thebasis of most meals. Thisgroup supplies carbohydrates,fibre, protein and somevitamins and minerals.Remember that wholeunrefined cereals are best!

MILK, DAIRY AND ALTERNATIVES 2-3 portions daily. This group provides agood source of calcium, protein andvitamins.

SUGAR AND FATAlthough some fat is needed in thediet, too much can lead to healthproblems. Fat and sugar occurnaturally in foods, so we don’t reallyneed to add any extra to our diet.

Vegetarianism is sometimes associated with a setof pre-conceptions but anyone with a modicumof common sense knows that all vegetariansaren’t hippies wearing open toed sandals, andthat a veggie diet can be healthy! However, thefollowing information might still be useful…

ProteinWhere do vegetarians get protein from, and isit the right sort of protein?Protein is supplied from many sources such asbeans, nuts, seeds, soya, cheese and rice. Dieticians once believed that meat was acomplete or ‘first class’ protein. This isbecause vegetable sources of protein do notcontain the 8 essential amino acids in theright proportion. As a result advice givenwas that we should combine certain proteinsin the same meal e.g. beans and grains. It isnow known that this is unnecessary, becausethe body has a short-term pool of aminoacids – so long as a variety of proteinsources are eaten over the course of acouple of days there is no need to worry.

G O O D S O U R C E S S I N G L E S E R V I N GChick peas (200g or 7oz)16.0gBaked beans (225g or 8oz)11.5gTofu (140g or 5oz) 10.3gCow’s milk (1⁄2 pint) 9.2gLentils (120g or 41⁄4oz) 9.1gSoya milk (1⁄2 pint) 8.2gMuesli (60g or 21⁄4oz) 7.7gEgg, boiled 7.5gPeanuts (30g or 1oz) 7.3gBread (2 slices) 7.0gHard cheese (30g or 1oz)6.8g

CalciumWhere do vegetarians get calcium?Calcium is in plentiful supply in a vegetariandiet, mainly from milk and milk products butalso from green leafy vegetables, tofu, chickpeas. Meat is a very poor source of calcium.

The main function of calcium is structural. Theskeleton of an adult male contains about 1.2kgof calcium. There is a continuous movement ofcalcium between the skeleton and blood andother parts of the body. As we age a lack ofcalcium can lead to osteomalacia (softening ofthe bones) or osteoporosis leading to reducedbone density.

Vitamin D is needed for absorption of dietarycalcium. Vitamin D is not found in plant foods.However it is available from vegetablemargarines, some soya milks, breakfastcereals and certain other foods that have beenfortified with it. Vitamin D is also synthesisedby the skin when exposed to sunlight.Synthesis of vitamin D in this way is usuallyadequate to supply all the body’srequirements. R E Q U I R E D I N T A K E S O F C A L C I U M0 to 12 months 525mg1 to 3 yrs 350mg4 to 6 yrs 450mg7 to 10 yrs 550 mgMale 11 to 18 years 1000mgFemale 11 to 18 years 800mgAdult 19 yrs + 700mgBreastfeeding women 1250mg

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Nutrition: Frequently asked questions

G O O D S O U R C E S S I N G L E S E R V I N GTofu 304mgCheddar cheese 288mgCow’s milk 234mgSpinach 208mgSoya cheese 108mgDried figs 168mg Chick peas 92mg Baked beans 90mg

Vitamin B12B12 is often raised as a vitamin that is onlyavailable from meat. This is not true. B12 isfound in eggs, milk, cheese and fortifiedproducts such as Marmite, breakfast cerealand margarine, therefore easily available forveggies and vegans alike.B12 is found primarily in meat, eggs anddairy produce. Fermented soya productsand seaweeds have been suggested to havesignificant levels of B12. However, any B12present is likely to be unavailable tohumans. Many vegan products are fortifiedwith B12. If your son or daughter hasrecently moved to a vegan diet then B12deficiency will not be an immediate issue.However it is important to have a regularsupply of B12. Vegans will only be able toobtain B12 via fortified food or a vitaminsupplement.

IronIron is essential for a healthy body. Researchhas shown that vegetarians are no more proneto iron deficiency than meat eaters. In fact only14% of iron in the household food supply isobtained from meat and meat products. Iron isavailable from pulses, eggs, green leafyvegetables, wholemeal bread and dried fruit.Vitamin C increases the level of iron absorbed,so drinking a glass of orange juice with yourmeal is beneficial.

Iron intake is particularly important as girlsreach puberty. Iron deficiency is the mostwidespread mineral nutritional deficiencyboth in Britain and worldwide. Deficiencycan cause anaemia resulting in low levels ofhaemoglobin in the blood.

R E Q U I R E D I N T A K E S O F I R O N1 to 3 yrs 6.9 mg4 to 6 yrs 6.1 mg7 to 10 yrs 8.7 mgMen 11 to 18 yrs 11.3 mgMen 19+ yrs 8.7 mgWomen 11- 49 yrs 14.8 mgWomen 50+ yrs 8.7mg

Ensure that your child gets a plentiful supplyof iron by regularly eating from thefollowing foods:

G O O D S O U R C E S S I N G L E S E R V I N GSpinach 4.0 mgChick peas 6.2 mgBaked beans 3.2 mgBran flakes 18.0 mgMuesli 2.76 mgDried apricots 2.1 mgDried figs 2.1 mgF A I R S O U R C E S S I N G L E S E R V I N G1 slice wholemeal bread 1.0 mgEgg, boiled 1.3 mgBrown rice 0.9 mgAvocado 1.1 mgPeanut butter 0.5 mg

Is it necessary to use vitamin supplements?As long as a balanced diet is followed, all ofthe vitamins and minerals needed for a healthybody will be in plentiful supply.

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This does have some truth in it. However, youwill soon learn to tell veggie friendly from non-veggie friendly. For a quick guide though, justlook out for the Vegetarian Society SeedlingSymbol. Every product or service that displays

this symbol is guaranteed tobe 100% veggie!

Some products may seem tobe vegetarian, however, they may contain"hidden meat", those bits of an animal thatdon’t always come to mind. The following arethe most common stumbling blocks.

CheeseSome cheese contains animal rennet, which isobtained from the stomachs of slaughteredcalves. Most cheeses are, in fact, vegetarianand are marked as such on the packet. Howeversome ready meals containing cheese may notcontain the vegetarian option. Again look forthe Vegetarian Society’s Seedling Symbol orthe words ‘suitable for vegetarians’. If in doubt,call the manufacturer’s customer care line.

Worcestershire style sauceMay contain anchovies, which are fish.Alternatives such as "Hendersons Relish" areavailable in most supermarkets.

GelatineGelatine is made from animal skin and tendonsand is used in some jellies, puddings andsweets.

StockBeef, chicken and fish stocks all contain meat.Vegetarian stock cubes and gravy mix aresuitable alternatives.

Animal fatNot to be confused with vegetable fat or butter.Animal fat is carcass fat (extracted from thebody of a slaughtered animal) and issometimes found in cakes, biscuits and somepuddings. If a recipe lists beef suet as aningredient, replace this with vegetable suet.

E numbersOnly E120 is never vegetarian –over 40 of the rest may or maynot be suitable. This can be bothconfusing and annoying. If youwant more information on aspecific product, contact eitherthe manufacturer’s customer careline or the Vegetarian Society.Alternatively, look to seewhether it is approved by theVegetarian Society.


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Nutrition: Stumbling blocksQuestion: How can you spot a vegetarian in a supermarket?

Answer: They are the ones that spend ages reading every ingredient label.


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SWEETS AND CHOCOLATEManufacturers regularly changeingredients so it is difficult to produce anaccurate, up-to-date list. However, thegood news is that most chocolate andchocolate bars are vegetarian. Many jellytype sweets and most marshmallows tendto contain gelatine, making themunsuitable for veggies (although it’salways worth checking).

So one of your children has decided to goveggie. What will you feed them? Vegetarian food is available in all shapes andsizes. Some of the popular dishes you alreadycook are vegetarian or could easily be changedto make them veggie without a lentil in sight.Simple snacks such as beans or cheese on toastserve as a good standby for lunch. Try not toover-rely on cheese, as although it does containprotein and calcium, it is high in fat. When in arush these recipe suggestions will keep yougoing. – Jacket potatoes done in the microwave.

Serve with beans, cheese, olive oil...– Scrambled eggs, add finely chopped

pepper and English mustard.– Cheese on toast, add sliced tomatoes and

mushrooms.– Soup: Tomato, mushroom, vegetable,

carrot and coriander, the list goes on...– Sandwiches filled with egg, cheese, salad,

avocado, tomatoes, a variety of spreads orhumous...

– Pasta with pesto or tomato sauce.– Noodles with peas, mushrooms and a good

splash of soy sauce.– Quick stir-fry. Finely sliced vegetables and

a splash of soy sauce never fails!– Beans on toast with a little grated cheese

on the top.

– Salad: add olives, cooked rice, sun-blushedtomatoes to give an ordinary salad a real zing.

– Mushroom omelette: try using differenttypes of mushrooms, oyster mushrooms areparticularly delicious.

– Veggie burger in a whole grain bun withloads of ketchup!

– Toasted sandwiches: let your imaginationrun wild with all sorts of fillings.

– Veggie sausages in a bread roll with friedonions.

And to finish off...– Fresh fruit salad– Grilled banana– Rice pudding– Yoghurt– Apple pieAnd if you visit the shops... ice cream,cheesecake, gateaux, and cream buns areusually veggie and quite naughty, but nice!Note: some desserts may contain gelatine or animalfat. To be on the safe side, always check theingredients.


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Recipes: quick fixes


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Ready mealsEven though they are usually more expensiveand less nutritious than cooking meals fromscratch, ready meals are, for many of us,becoming the mainstay of British meal times.For veggies the options are very wide includingcurry, shepherd’s pie, even toad in the hole!The size of the portion does vary but they areno smaller than meat-based ready meals. Interms of cost they are no more or lessexpensive than meaty ready meals. Watch outfor hidden ingredients such as chicken stockor non-vegetarian cheese though!

Cook-in saucesThe increase in the number of ready-madesauces reflects how popular they havebecome. The majority, if not all, are suitablefor vegetarians. This makes it nice and easy toprepare all sorts of exciting dishes in just a fewminutes. Add chopped mushrooms andchickpeas to curry sauce or a few stir-friedvegetables to a sweet and sour. They can alsobe used as a base for spaghetti bolognese orcottage pie.

Eating out as a vegetarian is becomingeasier and easier. Most restaurants offervegetarian dishes. The standard of the food,as with any style of food, can vary fromplace to place. Commonly offered choices inEnglish restaurants tend to be variousbakes with cheese. A better option may beto try Asian restaurants. These can offer amuch wider selection of veggie food to try. Ifyour local café or restaurant does not offermuch choice, ask them to try out newdishes. Generally chefs are only too pleasedto make food to order because it allowsthem to be creative in the kitchen.


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FAST FOODMost burger bars sell veggie burgers.Burgers tend to fall into two types, soyastyle or bean and vegetable. As speed ofservice and cost is the aim of the game,some places may use the same oil to cookveggie burgers that is used for cookingmeat. Burger King currently provides aVegetarian Society approved Veggie BeanBurger.

CHIP SHOPSThe chip is one of Britain’s favourite foods...but is it veggie?

The good news is that most chip shops cookin vegetable oil but it is worth checking.Incidentally, chip shop gravy is quite oftenvegetarian, although curry sauce maycontain beef fat. Always ask though, just tobe on the safe side.

OTHER TAKE-AWAYSA closer look down your local high streetmay reveal hidden treasures you neverknew existed. Middle Eastern, Italian andAsian take-aways can all supply popularvegetarian dishes.

Vegetarian restaurantsAs a vegetarian, it is not a problem to eatout as most places offer a fair range ofveggie options. However, eating at a totallyveggie restaurant or café does have itsadvantages. Imagine the satisfaction ofknowing that you can eat whatever is onthe menu, not having to ask whether a dishis really veggie i.e. no fish! Also, knowingthat the staff care about vegetarian food.Veggie restaurants tend to be a little moreimaginative and don’t offer just thestandard broccoli and cheese bake. Lookout for the Vegetarian Society logo onapproved cafés and restaurants.

Eating out

“Most places offer a fairrange of veggie options”

Veggie sausage casseroleA good source of protein andvitamin C

This dish is tried and testedthroughout schools in Britain.Popular with veggies and non-veggies alike, it is easy to cookand will only take one pan.

Serves 4

Ingredients

1 packet of veggie sausages675g/1 lb 6oz potatoes peeledand cubed1 medium onion, chopped2 cloves of garlic, crushed2 apples, peeled and cubed450g/15oz carrots, sliced275g/9oz tinned tomatoes600ml/1 pint vegetable stock1 tbsp of tomato puree 1/4tsp of thyme fresh or dried1 tsp of English mustardSalt and pepper to taste

Cooking tip: Always cook thesausages separately and addto the stew when it is cooked.This will prevent them fromgoing soggy!

MethodGently fry the sausages in alittle oil. When they arecooked lift them out and leaveto one side. Fry the onions forfive minutes then add thegarlic and continue to cook for2 minutes. Add all of the

remaining ingredients. Simmerfor 15 minutes until thevegetables are cooked. Cut theveggie sausages into chunks,return them to the stew andcook for a further 5 minutes. © The Vegetarian Society


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And for those who like to cook...These recipes are firm favourites forveggies and they will be popular with even the ardent meat eater in your family too.

Vegetable chilli A good source of protein andvitamins

Vegetable chilli is particularlysuitable as a vegetarian dish,either as a hearty mid-weektreat or a Saturday nightspecial.

Cooking tip: Use tinnedkidney beans rather thandried. Dried beans need to besoaked, boiled and thencooked for a long time.

Serves 4

Ingredients

300g/9oz kidney beans,rinsed and drained300g/9oz chopped tinnedtomatoes1 tsp chilli pepper (more if youlike it hot!)1 red pepper, chopped1 green pepper, chopped100g/3oz of frozen sweetcorn1 carrot, sliced1 medium onion, chopped2 cloves garlic, crushed150ml/1/4 pint vegetable stock1/4tsp thymeSalt and pepper to taste1 tbsp vegetable oil

Method

Gently fry the onions for fiveminutes then add the garlicand chilli powder. Cook for afurther 3 minutes. Add thepeppers and carrots and cookfor 5 minutes. Finally add theremaining ingredients andsimmer for 15 minutes.

Serve with a large jacketpotato.© The Vegetarian Society

Paella A good source ofcarbohydrate, protein andvitamins

This dish is simply fantasticand a special treat. It uses awide range of interestingingredients but feel free toadd any of your favouriteveggies!

Cooking tip: Prepare yourpaella in a large frying pan orwok. Paella should have amoist consistency, if itbecomes too dry it can catchthe bottom of the pan. Addextra stock if it is required.

Serves 4

Ingredients

200g/7oz Basmati rice1 red onion, chopped

1.2litres/2 pints of vegetablestock100g/3oz artichokes in oil,drained then sliced in half20g/1/2oz capers100g/3oz whole almonds2 carrots, peeled then finelydiced50g/2oz tinned pineapple,sliced into pieces50g/2oz black olives10g/1/2oz tomato puree2 cloves of garlic, crushed100g/3oz button mushrooms,sliced in half10 cherry tomatoes, halved2 tbsp balsamic vinegarSmall bunch fresh tarragon1 tsp of turmeric2 tbsp olive oil

Method

Gently fry the onion in a littleolive oil for 3 minutes thenadd the garlic. Add themushrooms, carrots, turmericand rice, cook for twominutes. Add 11/2pints of stockand stir. Simmer for 7minutes. Add the capers,olives, pineapple, half thefresh tarragon, tomato pureeand artichokes. Cook for 10minutes, topping up with


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stock as required. When therice is cooked add thealmonds, balsamic vinegar,cherry tomatoes and garnishwith the remaining tarragon. © The Vegetarian Society

Vegetable stir fry withcashew nuts A good source of protein andiron

Stir frying is easy and alwayspopular. Most vegetables lendthemselves easily to thismethod of cooking. The secretis to cut heavier vegetables

into thin slices and add theseto the wok first. Make surethat all of the vegetables areprepared before you startcooking. Finally, don’t betempted to over cook thevegetables, they should beslightly crunchy.

Serves 4

Ingredients1/4cabbage, finely sliced orshredded2 red peppers, sliced

2 carrots, cut into ribbons1 small head of broccoli, cutinto small florets 1 onion sliced20g/1oz frozen peas 1 small packet of mange tout 2 cloves of garlic, crushed2cm piece of ginger root,grated and chopped50g/2oz roasted cashew nutsPinch of paprikaJuice of one lemon Black pepper and soy sauce 1 tablespoon of sesame oil forfrying

Method

Heat the oil in a wok or largefrying pan. Add the broccoliand cabbage and cook for 4minutes, turning occasionally.Add the ginger, onion, garlicand other spices. Cook for 1minute. Finally, add theremaining vegetables andcashew nuts and cook for 2minutes.

Season with a good splash ofsoy sauce, lemon juice and atwist of black pepper.

Serve with Basmati rice.© The Vegetarian Society

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A P A R E N T A N D T E E N A G E R G U I D E

Couscous with roastvegetables A good source of vitamins Aand C

Serves 4

Ingredients

1 sweet potato, chopped1 courgette, sliced2 peppers, sliced1 onion, sliced2 cloves of garlic left in the skinThe juice of 1 lemon250g/8oz couscous300ml/1/2 pint vegetable stock1 small bunch fresh thymechopped

MethodPlace the vegetables on abaking tray with a little oliveoil. Roast in a pre-heated ovenat 200°C for 15 minutes. In themeantime place the couscousin a large bowl and add thestock. After five minutes, stirthe couscous and fluff it upwith a fork. When thevegetables are cooked, stirthem into the couscous.Squeeze the garlic flesh ontothe vegetables and add thelemon juice. Finally, transferto a serving dish and sprinklewith fresh thyme© The Vegetarian Society

Pasta salad A good source ofcarbohydrate and protein

Perfect as a quick meal orpacked lunch

Serves 4

Ingredients

200g/7oz pasta shapes2 sweet peppers, finelychopped300g/10oz tinned adukibeans, drained300g/10oz tinned flageoletbeans, drained1 clove garlic, crushed5ml/1tbsp olive oil5 tomatoes, choppedFresh herbs, finely chopped1 lemon, juice only

Method

Cook the pasta, then plunge itinto cold water. Drainthoroughly and set to oneside. Add all of the remainingingredients to the pasta andstir. Finally, sprinkle withfresh herbs. © The Vegetarian Society

Mushroom curry A good source of iron andprotein

Curry, one of the most populardishes in Britain, can suit allages and tastes.

Ingredients

100g/31/2oz mushrooms1 red pepper, sliced1 medium onion chopped150ml vegetable stock1/2tsp turmeric powder1/2tsp ground coriander1 fresh red chilli, finelychopped2 cloves garlic crushed1 tin chickpeas, rinsed anddrained 4 large tomatoes, chopped1 bunch of fresh coriander10g /1/2oz creamed coconutSalt and pepper to taste

Cooking tip: Always gently frythe onions, then add the driedspices. This will release theessential oil from the spiceand give the onions a sweetflavour. If your curry is toospicy, cool it down with a littlemilk or slices of banana.© The Vegetarian Society


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MethodGently fry the onion for fiveminutes then add the garlicand spices. Cook for afurther 3 minutes. Add themushrooms and pepper.After 5 minutes add thestock, creamed coconut andchickpeas. Simmer for 15minutes. Finally add asprinkle of coriander andthe chopped tomatoes.

Serve with rice or naanbread.© The Vegetarian Society

Pizza A good source ofcarbohydrate

When you want pizza in ahurry try the following asbases: French bread,wholemeal bread, pittabread, naan bread, ciabattaor ready made pizza bases.

Coat the bread in a thicktomato sauce, add thetopping of your choice and asprinkle of cheese. Place ina preheated oven at 200°Cfor ten minutes.

“Theserecipes willbe popularwith eventhe ardentmeat eaterin yourfamily”

Lemon cheesecakeA source of protein

Serves 6

Ingredients

50g/2oz butter175g /6oz digestive biscuits225g/8oz soft cheese1/2 lemon grated rind and juice50g/2oz caster sugar150ml/5fl oz double creamThin slices of lemon to garnish

Method

First make the base. Melt thebutter in a large saucepan.Crush the biscuits then add tothe pan. Mix thoroughly untilwell coated. Line a 20cm/8inch flan dish with a lightlygreased piece of greaseproofpaper. Press the biscuitmixture into the flan case withthe back of a spoon. Place in afridge or freezer.

Put the soft cheese into abowl with the lemon juice,rind, sugar and cream. Stirvigorously until very thick.This should take 2-3 minutes.Spoon the mixture onto the

biscuit base, spreading it outto the edges. Decorate withlemon slices. Return to thefridge for at least half an hour.Carefully remove the flan caseand paper, placing the cakeon a large plate.© The Vegetarian Society

Layered orange cake A good source of vitamin B12

Ingredients

1 orange3 free range eggs175g/ 6oz self-raising flour1 tsp of baking powder175g/6oz soft margarine75g/3oz caster sugar


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Pudding - always the best part of a meal!

For the filling

2 free-range eggs75g/3oz caster sugar1 orange50g/2oz butter

For the icing

1 orange100g/4oz icing sugar

Method

Cake: Line two tins withgreased parchment paper. Siftthe flour into a large mixingbowl. Add the rind and juice ofone orange, the bakingpowder, sugar, eggs andmargarine. Mix thoroughly.Pour the mixture into the linedtins. Bake in a pre-heatedoven at 180°C for 25 minutes.

Filling: While the cakes arecooling, heat up a pan ofwater. As the water is heatingbreak the eggs into a largebowl. Add the juice of oneorange, sugar and the butter.When it is boiling, carefully sitthe bowl onto the pan ofwater. Stir the mixture fromtime to time as it thickens.This may take up to 20minutes. Remove from theheat and leave to cool. Spread

the mixture over one half ofthe cake and carefully placethe other half on the top.

To make the icing, place therind and half the juice of theorange into a bowl with theicing sugar. Mix until a glueconsistency is formed. Spreadover the cake.© The Vegetarian Society

Carrot cakeA good source of protein andvitamin A

Serves 6

Ingredients

4 free-range eggs225g/9oz light brown sugar240ml/8 fl oz vegetable oil350g/12oz grated carrots225g/8oz self-raising flour175g/6oz sultanas

MethodGrease and line a large bakingtin. Whisk the eggs and sugartogether until they are thickand creamy. Blend in the oil,then add the remainingingredients. Spoon themixture into a large greasedand lined cake tin. Bake in apre-heated oven at 190°C for20-25 minutes. © The Vegetarian Society

Scones A source of carbohydrate

Makes 16 scones

Cooking tip: Add a handful ofchopped glace cherries ordried fruit.

Ingredients

225g/8oz self-raising flour1 level tsp baking powder50g/2oz butter or margarine25g/1oz caster sugar125ml/1/4 pint milk pinch of saltextra milk for glazing6cm/21/2 inch scone cutterPre-heat the oven to 230°C.Sift the flour, baking powderand salt into a mixing bowl.Cut the butter or margarineinto small pieces then add tothe mixture. With the tips ofyour fingers rub untilbreadcrumbs are formed. Addthe sugar and milk, then mixinto a soft dough. Roll out thedough on a floured surface.Cut the scones out and placethem on a lightly greasedbaking sheet. Brush each onewith a little milk. Bake for 7-10minutes. Allow them to coolon a wire rack. © The Vegetarian Society


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VEGGIE CLOTHESLooking good is important to everyone. Butwhat about sticking to your veggie principleswhen it comes to your clothes? Shoes are theobvious issue. Do veggies wear leather?Some do, but the reason that manyvegetarians avoid leather is that to obtain itan animal must be killed! Fortunately manyhigh street shops stock good quality non-leather footwear to suit all sizes, occasionsand tastes. Other specialist companies offermail order services (listings given at the backof this booklet). Jackets, watchstraps,handbags and jewellery may also be madefrom leather.

TOILETRIESIf your motivation to go vegetarian wasanimal welfare, you may wish to use animal-friendly toiletries. Soaps, perfumes andtoothpaste may all contain animal products.They may also have been tested on animals.The good news is that a considerable numberof manufacturers do produce animal-friendlycosmetics. Look out for the Leaping Bunnylogo (rabbit symbol) which provides the bestassurance that no new animal testing hasbeen used in the development of a product.The Body Shop, Superdrug, Lush, Co-Op andmany other high street stores and

supermarkets stock animal-free and cruelty-free products. If in doubt, ask! The BUAV(British Union for the Abolition of Vivisection)produce a free pocket book, “The Little BookOf Cruelty Free” listing cruelty free products.To order a copy telephone 020 7700 4888 orvisit www.buav.org

CAMPAIGNINGNow that you have gone veggie you may wantto encourage others to do so. Remember thatno one likes being told what to do and theywill not thank you for doing so. If you arethinking of following the campaign trail donot be tempted to step outside the law. It willnot serve your purpose. It will not get publicsupport and the Vegetarian Society does notendorse it.


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Taking it further


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Campaigning

Changing the world, challenging what has gone before is a natural process for nearly all youngpeople. However, natural worries will arise if your child wants to get involved with direct actiongroups. If you are worried about any group your child becomes involved with, insist on going withthem to the meetings. They may not thank you for that, but as a parent you want to know that theyare safe. The Vegetarian Society is an educational charity that does not endorse any action that willor may lead to an unlawful act.

What does the Society do?The Vegetarian Society provides a wide rangeof services:

– Working with the media. Not a week goesby without an interview, press release,television appearance or radio interview.This ensures that vegetarianism is alwaysin the news.

– Seedling Symbol licence. Hundreds ofclients and thousands of products are nowofficially approved by the VegetarianSociety. Every product that displays the

symbol has been checked andis 100% vegetarian. It will alsobe GM free and any eggs in theproduct will be free-range.

– Education. The Society has an activeeducation department. Services andresources include school talks, booklets,posters, website, student packs, andinformation sheets.

– Cookery School. Cordon Vert, the Society’svery own cookery school, based at our

headquarters, has been an inspiration tokeen amateurs and professional chefs.Recently the cookery school has had acomplete overhaul and now offers a brandnew kitchen for all students. Coursesoffered range from day and weekendworkshops to the professionally recognisedCordon Vert Diploma.

For more information on any aspect of theVegetarian Society do not hesitate to call0161 925 2000 or visit our websites:www.vegsoc.org and www.youngveggie.org.

Support the Vegetarian SocietyWhether you are a new veggie or an old hand,the Vegetarian Society will have something tooffer you. Not only will you get personalbenefits, you will also get the satisfaction ofknowing that you are supporting the valuablework of the Society.


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What is the Vegetarian Society?

The Vegetarian Society is the oldest and largest such society in the world, with over 160 years ofexperience. Throughout our history we have changed and developed to meet the needs ofvegetarians and non-vegetarians alike. Famous historical members of the Society includeMMaahhaattmmaa GGaannddhhiiand GGeeoorrggee BBeerrnnaarrdd SShhaaww. Today we are pleased to have SSiirr PPaauull MMccCCaarrttnneeyy,SStteellllaa MMccCCaarrttnneeyy, JJeerroommee FFllyynnnn, RRoossee EElllliioott, and WWeennddyy TTuurrnneerr WWeebbsstteerras our patrons.

Team Veggie is theVegetarian Society’sexclusive club for teenagers.As a member you’ll behelping us spread the veggiemessage throughout the UKand getting the chance tobecome part of a growingcommunity. Each memberreceives a Team Veggiewelcome pack and ourquarterly magazine, “TheVegetarian”, which is packedwith recipes, features,discounts and competitions,as well as your very own“Young Veggie” section.You can also choose toreceive our members’ e-newsletter which is full ofinformation and topicsrelevant to young people.

All Team Veggie membershave direct access to ourexperienced staff ready toanswer any questions. Youwill also have theopportunity to become moreinvolved and help spread theveggie word by becoming aYouth or Student Contact, orcontributing content for the

magazine or Young Veggiewebsite. If you are new tothe veggie scene, you will beable to request all the helpand support you need toenjoy your new diet andlifestyle.

Becoming a member of theSociety is easy.

Call 0161 925 2000 or go towww.vegsoc.org/members.

For more informationIf you have any furtherquestions please do nothesitate to contact theSociety. You can do thiseither by email [email protected],telephone 0161 925 2000 orby visiting our websites:www.vegsoc.org andwww.youngveggie.org.

The Vegetarian Society,Parkdale,Dunham Road,Altrincham,CheshireWA14 4QG


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COMMON STUMBLINGBLOCKS

AAllccoohhooll::Many alcoholic drinksare fined (i.e. clarified) usinganimal ingredients such asisinglass (A fining agentderived from the swimbladders of certain tropicalfish, especially the Chinesesturgeon.)

AAnncchhoovviieess: Small fishsometimes found on pizza andin some brands of Worcestersauce.

CCaavviiaarr: The processed andsalted eggs of certain speciesof fish, most notably thesturgeon (black caviar) andsalmon (red caviar). The fishmust be killed to obtain theeggs.

CChheeeessee: Always check that it’sbeen made using non-animalrennet.

CChheewwiinngg gguumm: Often containsglycerine. Somemanufacturers use avegetable glycerine.

CCoocchhiinneeaall: E120, a foodcolouring made from crushedinsects.

EE nnuummbbeerrss: Although many Enumbers are suitable forveggies there are several that can be produced fromboth vegetarian and non-vegetarian sources and it’soften worth checking with theproducer.

GGeellaattiinn//GGeellaattiinnee: A gellingagent derived from animalligaments, skins and tendons.GGllyycceerriinnee//GGllyycceerrooll: May beproduced from animal fats,synthesised from propylene orfrom fermentation of sugars.

JJeellllyy: Usually containsgelatine though alternativesare available.

MMaarrggaarriinneess: May containanimal fats, fish oils, gelatine.

RReennnneett: An enzyme taken fromthe stomach of a newly killedcalf used in the cheesemaking process. Vegetariancheese is produced usingmicrobial or fungal enzymes.

SSiillkk: Harvesting silk used inclothing invariably causes thedeath of the silk worm.

SSwweeeettss: Look out for gelatineand cochineal in boiled

sweets, jellied sweets, mints,and some chocolates.

WWhheeyy: By-product of thecheese making process whichmay use animal rennet.

WWoorrcceesstteerr ssaauuccee: Most brandscontain anchovies, thoughvegetarian versions arecommonly used in readymeals.

VEGGIE SHOES

Many high street shops stocknon-leather shoes, andspecialist shops offer a mail-order service. For example;

www.vegetarian-shoes.co.ukwww.veganline.com www.alternativestores.com www.bboheme.com www.ethicalwares.com

ORGANISATIONS

AAnniimmaall AAiidd The Old Chapel,Bradford Street , Tonbridge,Kent TN9 1AW Tel: 01732 364546 www.animalaid.org.uk Animal Aid campaigns onmost issues related to animalwelfare.


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Quick reference guide

CCoommppaassssiioonn iinn WWoorrlldd FFaarrmmiinngg((CCIIWWFF)), Second Floor , RiverCourt , Mill Lane , Godalming,Surrey GU7 1EZ Tel: 01483 521950 www.ciwf.co.uk CIWF aims to abolish factoryfarming systems and all otherpractices and trades whichimpose suffering on animals.

RRSSPPCCAAWilberforce Way,Southwater , Horsham, WestSussex RH13 9RSwww.rspca.org.uk A charity which aims toprevent cruelty, promotekindness to and alleviatesuffering of animals. Itinvestigates complaints ofcruelty and rehomes animalsthrough local branches.

TThhee VVeeggaann SSoocciieettyy 21 HyltonStreet, Hockley, BirminghamB18 6HJ Tel: 01424 427393 www.vegansociety.com The Vegan Society promotesthe benefits of a vegan diet.

VVeeggeettaarriiaann CChhaarriittyy PO BOX473, Crewe CW3 0EU The Vegetarian Charityprovides grants to needyvegetarians under 25 years. They also promotevegetarianism by sponsoringeducational projects. Apply in writing to the GrantsSecretary.

ONLINE SHOPPING

The Vegetarian Society’sonline Shopping Directory isthe perfect place to look for anexciting mix of ethical wears,treats and gifts. What is more,if you shop using the linksprovided, including Amazonand Natural Collection, you’llensure that a donation ismade to the VegetarianSociety with every purchaseyou make. See the “SupportUs” section onwww.vegsoc.org for moredetails. The website alsocontains a classified directoryof veggie-friendly leisure andlifestyle goods and services.

THE FOOD AND DRINK GUILD

As well as appearing on over5,000 product lines theVegetarian Society’s seedlingsymbol trademark is alsodisplayed on restaurant, hoteland café menus all over theUK. The Seedling Symbol isonly used in relation toapproved dishes and productsand ensures that whenveggies are eating out theycan dine with completeconfidence! Venues using theSeedling Symbol are listed inevery issue of The Vegetarianmagazine.

HELPFUL TRAVEL BOOKS

VVeeggeettaarriiaann BBrriittaaiinn Edited by Alex Bourke ISBN 1-902259-06-8 If you enjoy the pleasures ofmainland Britain, this is theessential travellingcompanion, helping you trackdown veggie guesthouses,hotels and restaurants all overthe country.

VVeeggeettaarriiaann LLoonnddoonn Alex Bourke ISBN 1-902259-08-4An excellent, pocket sizedguide to eating out, shoppingand staying in the capital,offering invaluableinformation about the heart ofLondon.

Both of these titles areavailable from the VegetarianSociety. [email protected]

VVeeggeettaarriiaann VViissiittoorr edited by Annemarie Weitzel ISBN 1-906067-04-X A handy guide to where to eatand stay in Britain.

The classified section ofwww.vegsoc.org and TheVegetarian magazine alsoprovide a good selection ofveggie / vegan-friendlyholiday destinations.

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For more information on any vegetarian issue, please do not hesitate to contact: The Vegetarian Society, Parkdale, Dunham Road, Altrincham, Cheshire WA14 4QG Telephone 0161 925 2000. Email [email protected]. www.vegsoc.org and www.youngveggie.orgTo contact the Youth Education team email [email protected]. Original food photography by Heather Brown • Food economists Jo Brewer and Hilary Marshall

© The Vegetarian Society

Registered Charity Number 259358Registered Company Number 959115Printed on recycled paper.

a parent and teenager guide to vegetarianism

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