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Farm Animal Rights Movement

December 3, 2012

Serving = 1 cup. Makes 8 servings.

Amount Per Serving

Calories 307

From fat 63


% Daily Value*

Total Fat 7g


Saturated Fat .8g


Trans Fat 0g

Cholesterol 0mg


Sodium 345mg


Total Carbohydrate 35.7g


Dietary Fiber 6.4g


Sugars 3.7g

Protein 9g

Vitamin A 25.3%

Vitamin C 32.8%

Calcium 13.5%

Iron 22.8%

* % Values are based on a 2,000 calorie diet

Spicy Chickpea Salad

Ahhh, the in-between-holidays reprieve -- that fleeting moment just after Thanksgiving where you conquered plates piled high with mashed potatoes and pumpkin pie and just before the next round of holiday treats. Take a moment to refresh with this healthy and delightfully light recipe. It's easy and versatile -- great for sandwiches, as a dip, in wraps, on crackers, or even on its own.

Chickpea Salad
2 cups coarsely mashed chickpeas (garbanzo beans)
1 cup finely chopped cilantro
1 cup steamed quinoa (or choice of grain)
1 cup finely sliced scallions
1/2 cup coarsely chopped walnuts
1/2 cup finely shredded carrots
1/2 cup finely diced celery
1/2 cup finely diced green pepper
1/2 cup finely diced red pepper
1/4 cup finely diced red onion
1/4 cup vegan mayonnaise (recipe below)
1/4 cup finely ground poppy seeds
1/4 cup toasted sesame seeds
1 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon salt

Vegan Mayonnaise (or use other vegan mayo like Vegenaise)
1 cup organic sunflower oil (or oil of choice)
1/2 cup unsweetened dairy-free milk
1 teaspoon stone ground mustard
1/8 teaspoon agave syrup
1/2 teaspoon sea salt
1 tablespoon fresh lemon juice
1 teaspoon apple cider vinegar

Spicy Chickpea Salad
1. In a large bowl add all ingredients.
2. Stir lightly to thoroughly mix and coat.
3. Serve in wraps, lettuce leaves, celery sticks, red pepper halves, crispy toast, or crackers.

Vegan Mayonnaise
1. To a blender, add oil, dairy-free milk, mustard, agave syrup, and salt; blend until thick and creamy.
2. While blending, stream in lemon juice and vinegar; blend until smooth. Keeps up to one month in refrigerator.

Photos and recipe courtesy of

Click here for the printable version.

Veganize your favorite recipes at!

Kids, Teach Yourself to Cook!

With Apples, Bean Dip, and Carrot Cake (ABC), Anne and Freya Dinshah have created a fun and practical cookbook for kids. It comes complete with photos of bright-eyed, enthusiastic children making easy plant-based recipes.

This cookbook will have kids feeling like prize-winning chefs in no time, teaching them how to:
• Make healthy snacks and meals
• Safely use knives, stove, oven, and blender
• Learn easy cleanup techniques
• Earn certificates of accomplishment
• Have fun!

“Kids think of cooking as what parents do. This book can open an exciting new window. Cooking is a fun at-home activity. I really got into it!” - Emily (who explored ABC when she was 10 years old)

Apples, Bean Dip, and Carrot Cake makes a great holiday gift that keeps on giving!

For more information and to order ABC, visit

Enhanced Iron Absorption

Dr. Michael Greger helps us understand the need for enough, but not too much, iron:

"Because the human body has no mechanism to rid itself of excess iron, we evolved to tightly regulate the absorption of it. If our iron stores are low our intestines boost the absorption of iron, and if our iron stores are topped off our intestines block the absorption of iron to maintain us at the sweet spot.

However, this only works with the primary source of iron in the human diet, the iron found in plant foods... The iron in animal foods can just zip right through our intestinal barrier, even if we already have too much. We just don’t have as much control...

Iron overload may be one of the reasons meat consumption has been tied to breast cancer risk. Iron is a pro-oxidant and can induce oxidative stress and DNA damage... Iron overload favors the production of free radicals, fat oxidation, DNA damage, and may contribute to breast carcinogenesis independently or by potentiating the effects of other carcinogens."

Read the full article and watch associated videos at

Reaching Out & Planting Seeds

When Nikki Benoit walked onto campus one day last year to hand out informational booklets from Vegan Outreach, she had no idea how her seeds of compassion would grow. What started as a typical day of outreach took an abrupt turn when campus security demanded she leave. She was forcibly escorted off campus and arrested for trespassing outside the designated "free speech zone."

The unfounded charges were eventually dropped and countless advocates for animals and for free speech were inspired to do more to spread the message. But the story doesn't end there.

Over a year later, Nikki returned to the same campus to continue leafleting. She was pleasantly surprised: "It was my first time back (on that campus) since being arrested there. I was surprised that one of the officers involved recognized me immediately. He excitedly told me that he quit eating meat since arresting me! He was ecstatic to get a Guide to Cruelty-Free Eating and thanked me profusely for doing outreach!"

Order booklets for outreach at Plant seeds of compassion and watch them grow!

Watch the video of Nikki famously asking Barack Obama about the
importance of the U.S. leading the way in promoting plant-based foods.

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