Fundamentals 

Most often people start off slow. Reducing meat consumption or participating in a "Meatless Mondays" program, for instance. They might begin as a vegetarian and gradually become vegan as they learn. 

 

This allows for a gentler transition to planning meals and finding new ways of thinking about food.

 

More unusual is when someone watches a movie or reads an article that teaches them something new, and they make the change all at once. 

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To help, here are a few tricks:

First off there are many delicious vegan substitutes for everyday foods, like cheese, butter, chicken, seafood, etc.

 

Click Substitutes for Everyday Foods to view alternatives, ingredients, and where to buy them, along with the Ingredient Substitution Chart from PCRM. Initially you may want to follow your regular meal plan, but insert a vegan or vegetarian substitute.

As your journey continues you may decide to make some of these things. Please see From Scratch section for food demos, tip sheets and resources. Maybe a vegan macaroni and cheese, or tuna fish made from chick peas sounds interesting to you.

Finally, your view of what looks good on your plate may change. Instead of your meal revolving around meat. A stir fry with vegetables and rice with a tangy sauce might hit the spot.

 

There are many resources available, including plant-based recipes online, cookbooks, and mobile apps.

Other things to consider: house cleaners, beauty supplies, vitamins, leather, down, silk, fur, wool, etc. can have animal ingredients or be tested on animals.

 

Nowadays there are many alternatives which can be found in health food stores, local grocery stores, clothing and home retailers.

Consider consulting your health or medical care provider before making any changes.

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 From Scratch 

Instructions:  please click white circle icons for Recipes and Demos.

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Creamy

Begin with a cream base, then create cheese sauce, sour cream, soup, mayonnaise, etc. by adding a few ingredients.

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Tuna Fish

Chick peas have a “tuna” taste and can be used to make vegan tuna fish.

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Mac & Cheese

This is a favorite comfort food made vegan style.

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Scrambled Eggs

Scrambled Eggs with cheese and sautéed vegetables.

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Bacon and Chicken Strips


Yuba (Tofu Skin) or Rice Paper are a great way to make crispy bacon, chicken strips, etc. They can also be cut up for soups, noodles

and rice dishes.

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Tofu

Tofu steaks are a great meat alternative or as a bread base for an open sandwich. 

 

Tofu can also be made easily from scratch.  

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Cookbooks


Forks Over Knives the Cookbook by Del Srouff


Practically Raw by Amber Shea Crawley


Practically Raw Deserts by Amber Shea Crawley


Blissful Bites by Christy Morgan


The Kind Diet by Alicia Silverstone


The Homemade Vegan Pantry by Miyoko Schinner

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Recipe Booklet  includes macaroni and cheese, tuna fish, carob ganache, and cashew cream.

When printed and folded, it forms a booklet.

In addition, the VLC Recipe Book located on the top menu bar. 

Please see YouTube channel for all VLC videos.

Self -Study Curriculum

Step #2 Fundamentals

 Please click icons to begin.

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Substitutes for Everyday  Food

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Fundamentals Video