Day 23: Try a vegan day

Why is meat and dairy bad for the environment?

  1. Overheats the planet. The animals we use for meat and other animal products need vast amounts of food and water, emit methane and other greenhouse gases and produce tons of physical waste.

  2. Uses up massive amounts of land. A Bangladeshi family that eats only a vegetable and grain diet may live on an acre of land or less, while the average American, who consumes around 270 pounds of meat a year, needs 20 acres.

  3. Uses too much water. Think about it this way: when you eat steak or chicken for dinner, you are also consuming the water that the animal needed to live and grow.

  4. Causes deforestation. Around 6 million hectares of forest land a year – an area equivalent to Latvia or twice the size of Belgium. Most of this goes to livestock or to grow crops needed to feed the cattle.

  5. Pollutes the earth. A cow excretes around 40kg of manure for every kilogram of edible beef. Animal manure and urine is funnelled into massive waste lagoons sometimes holding as many as 40 million gallons, which can break, leak or overflow, polluting underground water supplies and rivers with nitrogen, phosphorus and nitrates.

  6. Spoils the oceans. The vast quantities of excess nutrients from animal waste, factory farms, sewage, nitrogen compounds and fertiliser that are swept down the rivers end up in the ocean, making the oceans uninhabitable for the species that live there.

  7. Ruins the air. Aside from greenhouse gases such as methane and carbon dioxide, cows and pigs produce many other polluting gases.


Now let’s think about some positive stuff - delicious plant-based meals are waiting for you ! Today, let’s try avoiding all animal products with these tasty recipes :


Tofu Pad Thai (by The Good Housekeeping Test Kitchen)

  • Prep Time : 20 mins

  • Cook Time : 15 mins

  • Yield : 4 servings

Ingredients :

  • 400g extra-firm tofu, drained

  • 2 tbsp. cornstarch

  • 230g rice noodles

  • 1/4 c. low-sodium soy sauce

  • 2 tbsp. brown sugar

  • 2 tsp. sweet chili sauce

  • Juice of 1 lime, plus lime wedges for serving

  • 1 clove garlic, grated

  • 1 tbsp. oil

  • 1 red pepper, sliced

  • 2 c. mung bean sprouts

  • 2 scallions, thinly sliced

  • 1/4 c. Chopped peanuts

Method :

  1. Slice tofu 2.5 cm thick. Place on rimmed baking sheet between layers of paper towels; sandwich with second sheet and place cast iron skillet on top to weigh down 10 minutes. Cut into cubes, transfer to bowl and toss with cornstarch.

  2. Meanwhile, cook noodles per package directions and rinse with cold water; drain.

  3. In small bowl, combine soy sauce, sugar, chili sauce, lime juice and garlic; set aside.

  4. Heat 1 tablespoon oil in large nonstick skillet on medium. Add pepper and cook until tender, 4 to 5 minutes. Remove from skillet. Add tofu and cook, tossing, until golden brown, 4 to 5 minutes. Add noodles and sauce and toss to combine. Fold in pepper, sprouts and scallions and cook 2 minutes.


Creamy Vegan Linguine with Wild Mushrooms (by The Good Housekeeping Test Kitchen)

  • Prep Time : 10 mins

  • Cook Time : 10 mins

  • Yield : 6 servings

Ingredients :

  • 500g linguine or fettuccine

  • 6 tbsp. olive oil

  • 340g mixed mushrooms, thinly sliced

  • 3 cloves garlic, finely chopped

  • 1/4 c. nutritional yeast

  • 2 green onions, thinly sliced on an angle

Method :

  1. Cook linguine as label directs, reserving 3/4 cups pasta cooking water before draining. Return drained linguine to pot.

  2. Meanwhile, in 12" skillet, heat oil on medium-high. Add mushrooms and garlic; cook 5 minutes or until mushrooms are browned and tender, stirring. Transfer to pot with cooked, drained linguine along with nutritional yeast, reserved cooking water, 1/2 teaspoon salt and 3/4 teaspoon coarsely ground pepper. Toss until well combined. Garnish with green onions.


Vegan French Toast (by Love & Lemons)

  • Prep Time : 10 mins

  • Cook Time : 5 mins

  • Yield : 2-3 servings

Ingredients :

  • 6 slices day-old ciabatta bread, sliced about ¾-inch thick*

  • 1 cup Almond Breeze Almond Milk

  • 1 tablespoon maple syrup, plus more for serving

  • 2 tablespoons millet flour (or spelt or whole wheat)

  • 1 tablespoon nutritional yeast**

  • 1 teaspoon cinnamon

  • ¼ teaspoon freshly ground nutmeg

  • tiny pinch of salt

  • coconut oil, for the pan


  • Powdered sugar

  • Vegan butter

  • Maple syrup

  • Fresh fruit

Preparation :

  1. In a small bowl, whisk together the almond milk, maple syrup, flour, nutritional yeast, cinnamon, nutmeg and salt.

  2. Place the bread in a shallow dish (with sides) that holds all of the bread. Pour the mixture over the bread, then lift or flip the bread over to make sure both sides are evenly coated.

  3. Heat a drizzle of coconut oil in a large skillet over medium heat. When the pan is hot, add the bread slices and cook for a few minutes per side, until golden brown.

  4. Serve with powdered sugar, a dab of vegan butter, maple syrup, and fresh fruit.