Eating Vegan in Australia – Dairy and Egg Alternatives

By Sam Tucker, Australia and New Zealand Project Consultant

Today, many Australians are saying no to the cruelty of the dairy and egg industries and are choosing a more compassionate way to eat. Fortunately, ditching dairy and eggs doesn’t have to mean missing out, thanks to an ever-growing list of tasty vegan alternatives.

All supermarkets in Australia stock a large range of non-dairy milks, including soy, oat, rice, almond, and coconut milk. Bonsoy is my personal favorite, especially in coffee, and for a non-soy option Sanitarium’s Almond and Coconut Milk are also good choices.

bonsoy
Bonsoy

Orgran No Egg is a powdered egg replacement that is perfect for baking and, in addition to sparing chickens from the suffering of a battery cage, it also works out much cheaper than buying eggs–each packet costs around $4 and makes the equivalent of 33 eggs!

noegg
Orgran Vegan Easy Egg

Orgran No Egg works well to replace eggs used to bind a recipe, but it doesn’t have the texture of eggs and it can’t be scrambled. For a cruelty-free alternative to scrambled eggs, try Orgran Easy Egg or try scrambled tofu instead.

tofuscramble
Tofu scramble with spinach and avocado on toast

Coles stocks dairy-free BioCheese which can be eaten on its own or added to pizzas, toasties, or any of your favorite foods. It melts and stretches, which makes it perfect to use in any dish that calls for mozzarella, or you can just cut off a slice and use it like cheddar. In addition to their regular cheese, they also make feta, cheese slices and butter.

biocheese
BioCheese

Sheese and Made With Plants both make delicious plant-based cream cheeses.

sheese
Sheese

Nuttelex is a dairy-free margarine with a buttery taste that works well both as a spread and for cooking.

nuttelex
Nuttelex

For a delicious dairy-free ice cream, try Sanitarium So Good (available in chocolate and vanilla) a fruit flavoured Weis Sorbet, vegan Magnums, or Cornettos.

sogood
So Good Vanilla Bliss and So Good Chocolate Bliss
Weis' pineapple coconut lime sorbet
Weis Pineapple Coconut and Lime Sorbet

Kingland Soy Yogurt and Soy Life Yogurt are both great either on muesli or on their own as a snack.

yogurt
Brands of soy yogurt available in Australia

Ditching dairy doesn’t mean giving up chocolate–in fact, most dark chocolate is dairy-free, including Whittakers Dark and Lindt 70%. Sweet Williams also makes white and ‘milk’ chocolate, which can be found in the health food section of the supermarket.

chocolate
Just a few of the many brands of vegan chocolate available in Australia

Even more dairy-free options can be found at organic grocers, specialty stores, and independent grocers, including Damona Baked Almond Feta and Botanical Cuisine Cashew Cheese.

cashew cheese
Botanical Cuisine Walnut Cashew Cheese

I hope these resources prove both delectable and helpful! Do you have a favorite vegan version of a dairy product that you didn’t see here? Feel free to leave a comment and let us know!

BITS Pilani, Goa Campus to slash-down the use of eggs and meat by 15% in their cafeteria

BITS Pilani, Goa, one of India’s most prestigious institutes, became the latest signatory of the Green Tuesday Pledge to address the rising global climate change crisis. Once fully rolled out, they are to slash-down the use of animal products like eggs and meat by 15%.

“At BITS Pilani, Goa, we are always taking new steps towards environmental sustainability, and the Green Tuesday Initiative takes us one step closer to achieving our sustainability goals,” said Yash Jain, Student Mess Convenor. “Globally and in India, institutions are reducing their use of animal products and choosing plant-based foods to fight climate change,” added Richa Mehta, Director of Programs, Vegan Outreach.

India is the 5th most vulnerable country to climate change according to the latest global climate risk index. Animal agriculture is one of the largest contributors of human-made greenhouse gas emissions, and multiple reports have identified it as one of the leading causes of climate change. One such example is the recent report from the UN’s Intergovernmental Panel on Climate Change (2019), which emphasized a shift towards plant-based diets as a significant opportunity to limit greenhouse gas emissions.

We also wrote to the decision-makers of three other BITS Pilani campuses — Dubai, Hyderabad and Pilani — to take the lead and implement sustainable food policies. Educational institutes play an essential role in building the best future for the next generations, and steps such as the Green Tuesday Initiative will be the way to go.

About the Green Tuesday campaign
Green Tuesday Initiative is a campaign by Vegan Outreach to help institutions reduce their environmental footprint by making small changes in the food they serve. So far, we’ve collaborated with twenty-two institutions in India.

India News: Making the best out of the challenging times

Most of our work is remote these days, and our team is making the best out of these challenging times. I’m writing to share some of the positive changes and highlights that are giving me hope

Remote College Outreach


We’ve kept our outreach going during the lockdown in creative ways by collaborating with colleges and engaging with students through phone calls, webinars, and emails. Over 3,000 students from 21 colleges signed up for 10 Weeks to Vegan during the lockdown!


Campaign Successes


Here are some of our latest victories:

  • Hetero, a leading pharmaceutical company in India, will now serve meat-free meals to their employees every day to reduce their environmental footprint! Once fully rolled out to all locations, over 2 million meals will be meat-free every year.
  • After working with us, Veggie Champ, a leading manufacturer, and supplier of mock meat in India, has veganised their mock meat range by removing milk solids from their products.
  • DY Patil University School of Hospitality and Tourism Studies, will serve vegan food on Fridays. This initiative will prepare future chefs to create vegan menus and help reduce the environmental footprint at the institutional level.


    Introducing Richa Mehta


    This month, I’m moving into a new position at Vegan Outreach, and I’m excited to share that my colleague, Richa Mehta, is taking over as Director of Programs, India.

    Richa has many years of experience with animal and environmental protection nonprofits. She has been instrumental in the success of our Green Tuesday Initiative and has done extensive in-person outreach in India.

    We need your help to keep the momentum going for the rest of the year. Please donate today for animals in India!

    Warmly,

    Aneeha Patwardhan
    Director of Programs, India

    • 2 million+ meals made meat-free

    Hetero

    Hetero, one of the leading pharmaceutical companies in India, will now serve meat-free meals to their employees every day to reduce their environmental footprint. Once fully rolled out to all locations, over 2 million meals will be made meat-free every year. Vegan Outreach worked with the company to implement this sustainable food policy as part of its Green Tuesday Initiative campaign and will also organize employee awareness sessions on animal agriculture and its environmental impact.

    This change will make a big impact by reducing the suffering of animals in India. This sustainable food policy will also contribute to the wellness of employees and helps the environment.
    Animal agriculture is one of the largest contributors of human-made greenhouse gas emissions, deforestation, water pollution, and air pollution. Worldwide, meat and dairy production uses 83% of farmland and produces 60% of agriculture’s greenhouse gas emissions.

    Help us reach even more institutions. Please donate today to support our work in India.

    Spring 2020 Outreach Coordinators Who Inspired Us

    Due to the COVID-19 pandemic, we’ve had to put our public outreach on hold. Still, we’re keeping our focus on the end game–a future where animals are no longer killed for food—and we aim to meet our goal of 80,000 signups for our 10 Weeks to Vegan program for the first half of 2020.

    Before college campuses shut down, the outreach coordinators below inspired us with how many signups they received!

    Saurabh Sonkar

    • 10 Weeks to Vegan signups: 5,514
    • Booklets handed out: 5,563
    • VR views: 962

    Irving Martinez

    • 10 Weeks to Vegan signups: 3,340
    • Booklets handed out: 5,485
    • VR views: 301

    Richa Mehta

    • 10 Weeks to Vegan signups: 3,194
    • Booklets handed out: 4,576
    • VR views: 2,055

    Brent Ratkovich


    “We’re all doing this work to inspire and empower people to go vegan. We all take on the important responsibility of being the educators and bringing the inspiration to the students and the public in general. That inspiration can go both ways—a few moments can light a fire and make you feel like you can make a big difference in someone’s life.”

    • 10 Weeks to Vegan signups: 2,941
    • Booklets handed out: 1,433

    Perla Anerol


    “I’ve had several interactions with people who immediately rejected 10 Weeks to Vegan because they weren’t vegan and because they like meat. However, it’s so nice when they finally sign up after I explain that the goal is precisely for people like them to discover delicious and nutritious dishes that do not involve hurting animals.”

    • 10 Weeks to Vegan signups: 2,394
    • Booklets handed out: 4,710

    Ben Gardner

    • 10 Weeks to vegan signups: 2,374
    • Booklets handed out: 7,193
    • VR views: 205

    Ethan Blake

    • 10 Weeks to Vegan signups: 2,086
    • Booklets handed out: 5,528
    • VR views: 85

    Astha Gupta

    • 10 Weeks to Vegan signups: 1,877
    • Booklets handed out: 2,574
    • VR views: 448

    Brian Chavez

    • 10 Weeks to Vegan signups: 1,805
    • Booklets handed out: 3,946

    Abhishek Dubey

    • 10 Weeks to Vegan signups: 1,731
    • Booklets handed out: 1,115

    Thank you to all the above community outreach coordinators as well as the many we didn’t list who also contributed substantially to signing up over 60,000 people for 10 Weeks to Vegan so far in 2020!

    Study Finds Veg•ns More Likely to Stick with Diet

    A new study investigating diets and the factors that influence whether people keep to them has been released (1). In a study published in the journal Nutrients, the authors compare a variety of diets in an effort to determine whether people tend to stick to certain types of diets over others and which factors, if any, help or hinder them in doing so. In particular, they examine the potential impact of personality, mental health, and motivations for dietary choices.

    The authors included five types of diets in their study—vegan, vegetarian, paleo, gluten-free, and weight loss. They selected a group of 292 participants already following one of these diets and asked them about what helps them maintain a diet and occasions when they struggled to do so. The participants were then also given questionnaires about their demographics, personalities, mental health, dietary motivations, and adherence to their diets.

    Ultimately, vegans and vegetarians, respectively, were found to be the most likely to stick to their diets, with those following paleo, gluten-free, and weight loss diets more likely to stray. Veg*ns also reported having less trouble in keeping to their dietary choices and were more likely to view their diets as self-expression rather than a task requiring restriction or willpower.

    Perhaps surprisingly, from a number of factors that included depression and disordered eating, self-control, age, gender, ethnicity and many more, only four were found to have a significant impact in the final analysis. Self-efficacy and social identification with one’s dietary group (which were positive predictors of adherence), and mood and weight control (which were negative predictors). In other words, people who saw their diet as an important and positive part of their identity and were confident in their ability to stick with it were more likely to remain on that diet, while those motivated by a desire to lose weight (notably, as contrasted with a desire to become healthier) and those who eat for emotional reasons were less likely to remain on their diets.

    While some considerations, such as the number and diversity of its participants, limit the potential inferences and applications of this exploratory study, it does have a number of interesting implications. For example, the authors suggest that the importance of motivations of dietary choices for the adherence to diets is currently under-appreciated, and that thinking of diets in individualistic terms, rather than conceptualizing them as part of a broader context, contribute to straying from them. Above all, though, it points to the potential of people “find[ing] positive ways to self-define in terms of their dietary patterns” to make a change for good.

    References

    1. Cruwys T, Norwood R, Chachay VS, Ntontis E, Sheffield J. “An Important Part of Who I am”: The Predictors of Dietary Adherence among Weight-Loss, Vegetarian, Vegan, Paleo, and Gluten-Free Dietary Groups. Nutrients. 2020 Apr 1;12(4).

    Staying the Course in Troubled Times

    by Jack Norris, Executive Director

    Throughout our history, Vegan Outreach has faced many tough situations challenging our ability to do public outreach—9/11, the Great Recession, and an onslaught of blizzards, hurricanes, and heatwaves. Through it all, VO has kept our focus on the end game–bringing about an end to killing animals for food.

    In addition to these society-wide disruptions, there’s been an endless flow of urgent animal issues that could have consumed all of our time and resources. But we knew that the spread of veganism is critical to ending this flow of animal tragedies. So, literally, come snow, wind, or high water we’ve been on the front lines spreading animal-free eating and bringing new advocates into the animal rights movement.

    Now the front lines are being disrupted again—we’re facing a global epidemic that is making public outreach challenging to say the least.

    Our outreach staff has been courageous these last few weeks as they continue to speak for the animals on college campuses and at other events. But the situation on the ground is becoming more tenuous by the day. Colleges are rapidly moving to online classes and large public events are being canceled. This situation shows no sign of abating anytime soon and we might be facing obstacles for months, if not a year or more.

    Vegan Outreach didn’t forget about farmed animals in 2001 or in 2008, and we won’t forget about farmed animals during these tough times—we’ll adapt our outreach.

    We currently have a prolific, cost-effective online ad campaign for 10 Weeks to Vegan and Get Healthy guided challenges, and in recent months, we’ve expanded our online support for the thousands of people a month who sign up for these challenges.

    Our surveys show that online 10 Weeks to Vegan outreach is extremely effective—based on people’s food intake, 10 Weeks to Vegan results in a 29.4% conversion of participants to vegetarian or vegan (see Impact of 10 Weeks to Vegan for more info).

    As community and college outreach faces increasing challenges, we at Vegan Outreach are brainstorming effective ways to spread veganism while also protecting our staff.

    We want our donors, who pay for everything we do, to know what we’re doing with their money and what’s going on behind the scenes. If you’re one of the wonderful people who has invested in Vegan Outreach—thank you. Your funds will continue creating new vegans every single day.

    We’re still in the early stages of planning, but want you to know that we’ll be keeping you informed about how we’re adapting our tactics to this quickly-developing situation.

    We hope that you are staying safe and healthy during this time.

    Curried Chicken Salad Wraps

    By Lisa Rimmert, Director of Development

    I recently provided the food for a civic engagement event in Denver, called, “March! Write! Unite!”

    Over 150 people came together and enjoyed delicious vegan food while writing to their elected officials about a wide range of political issues.

    With help from a few friends, I brought vegan donuts, veggies and dip, and more—but the biggest hit were the Curried Chicken Salad Wraps. Thank goodness my colleague, Alex Bury, is also a professional chef! Thank you, Alex, for the recipe!

    Chicken Curry Wraps

    Curried Chicken Salad Wraps

    These wraps are super simple to make, and you can prepare them the day before an event and refrigerate. Oh, and they’re delicious!

    Ingredients

    • 4 tablespoons mild yellow curry powder
    • 1 cups Follow Your Heart Vegenaise
    • 1 package vegan chicken, diced. These are some of our favorites: Tofurky Chick’n, Gardein Chick’n Strips (must be lightly cooked first), or Upton’s Naturals Chick Seitan
    • 2 stalks celery, washed and diced small (optional—you can skip the celery if you’re in a hurry!)
    • ½ yellow onion, finely diced (optional—also OK to skip)
    • ½ cup golden raisins
    • 1 teaspoon salt
    • ½ teaspoon ground black pepper
    • Red chili flakes (optional—if you like spicy food)
    • 1 package of your favorite wraps (recommended: Trader Joe’s Lavash Bread, flour tortillas, or big romaine lettuce leaves)

    Directions

    1. Mix the curry powder and Vegenaise together in a large mixing bowl.
    2. Add the rest of the ingredients—except for the wraps—to make the curry salad. Mix well and taste. Add more salt if desired, and/or red chili flakes if you like spicy food.
    3. Place the tortilla or wrap on a clean surface. Add ½ cup curry salad. Roll it up like a burrito.
    4. This will make 4-6 wraps—depending on how full you make them—and they keep well overnight in the fridge. It’s also a great party appetizer! Serve in a large bowl surrounded by crackers.

    Recipe Tip

    • Try adding sliced and toasted almonds, chopped fresh cilantro, and/or lime wedges to kick up the spice and texture.

    Note: Beyond Meat has the same amount of protein as chicken, but zero cholesterol and zero saturated fat. Vegenaise tastes like mayonnaise but doesn’t have any cholesterol. If you serve a dollop of this curry salad on top of mixed greens, or in a sandwich stuffed with other fresh veggies, you’ll have a lunch that is fast, super healthy, and super good for you!

    Beyond Meat can be found in Raley’s, Safeway, Target, Whole Foods, and local food co-op stores. Look in the freezer section.

    Vegenaise can be found in Albertsons, Safeway, Whole Foods, and local food co-op stores. It will likely be on the shelves near the mayonnaise with animal products in it.

    India News: Here’s How We Helped Animals in 2019

    In 2019, we did this and more for animals in India:

    • Our team visited over 300 colleges collectively reaching over 450,000 students with the vegan message!
    • We helped over 21,000 people sign up for 10 Weeks to Vegan and get started with vegan eating.
    • 15 institutions implemented dairy- and meat-reduction food policies and increased vegan options in their cafeterias.


    Outreach Highlights


    Over 15,000 students experienced life on factory farms through virtual reality videos and 29,850 students attended classroom presentations.

    Some of the best moments during outreach are when we meet students who’ve gone vegan after reading a Vegan Outreach leaflet or watching a video. Our team met many such students this year and some of them have started volunteering with us too!

    Millions of Meals Veganized


    In 2019, we launched Green Tuesday Initiative, a campaign to help institutions reduce their environmental footprint by making changes in the food they serve.

    Here are some of our latest victories:

    • Gautam Buddha University, a large public university in Noida, reduced the use of paneer (cottage cheese) in their cafeteria by 66% and veganized 960,000 meals.
    • Several colleges and corporate offices, such as Vardhaman College of Engineering and Uneecops, implemented meatless days.
    • Read about our past victories here.


    We need your help to keep the momentum going in 2020. Please donate today for animals in India!


    Warmly,

    Aneeha Patwardhan
    Director of Programs, India

    Outreach Coordinators Who Inspired Us This Fall

    Our community outreach coordinators work tirelessly to engage and educate the public about veganism. At the time of this writing, they had signed up over 100,000 people to our 10 Weeks to Vegan in 2019 (in addition to over 40,000 more online)!

    Their work is incredible—but tough! We’re happy to celebrate them and the message of compassion they spread. Below are our top 10 most prolific outreach coordinators as of early December. Let’s take a look at the great work they accomplished this fall!

    Brian Chavez


    Brian started doing outreach with Vegan Outreach in 2017 and has traveled all over the U.S. to spread veganism. He uses his unique style to have meaningful conversations with students about veganism, and as a result, obtained 5,597 10 Weeks to Vegan signups this fall. This semester, he set the US record for the number of signups in one day—348! He also handed out 13,354 booklets at 42 different campuses!

    Saurabh Sonkar


    Saurabh holds multiple outreach records. He holds the world record for virtual reality views in a single day and at a single event, and was this semester’s top leafleter in India, handing out 18,070 booklets! On top of that, he signed up 3,882 people for 10 Weeks to Vegan.

    Miguel Marron


    Miguel received a Vegan Outreach booklet at his college, then started an animal rights club, volunteered for Vegan Outreach, and is now an employee. He recently celebrated his 15th “veganniversary,” and we’re celebrating that he signed up 3,735 people for 10 Weeks to Vegan and handed out 11,014 booklets in the northwestern U.S. this semester!

    Ethan Blake


    Ethan’s past volunteering for Vegan Outreach led to several of Vegan Outreach’s biggest days showing virtual reality videos to students. Now employed as our Midwest Community Outreach Coordinator, Ethan continues to impress us with his dedication. This semester, he got 3,247 10 Weeks to Vegan signups and gave out 9,978 booklets at 53 different colleges!

    Emmanuel Marquez


    In addition to supporting outreach by numerous volunteers in Mexico, Emmanuel showed virtual reality videos to 653 people—bringing his total to more than 6,500 over the past two years! He also signed up 3,201 people for 10 Weeks to Vegan!

    Perla Anerol


    Perla reached more than 80,000 people in just her first year of working with Vegan Outreach. Now in her second year, she continues to engage thousands of students in central Mexico. This fall, she received 3,101 10 Weeks to Vegan signups and handed out 8,560 booklets.

    Ben Gardner


    Ben joined Vegan Outreach this semester and quickly wowed us with his hard work. His extensive experience in project management and community organizing makes it no surprise that he gave 5,593 booklets at 38 schools and got 3,019 10 Weeks to Vegan signups this semester!

    Aravindan V


    Aravindan has the second highest 10 Weeks to Vegan signups world record for a college campus in one day, giving four presentations to over 600 students and receiving 471 signups! In total this semester, he got 2,756 signups and gave out 8,207 booklets.

    Ben Umholtz


    Ben visited 36 colleges, among other events, this fall in the greater Ohio area, signing up 2,680 people for 10 Weeks to Vegan!

    Sam Tucker


    Active in various grassroots efforts from a young age, Sam massively ramped up our reach in Australia and New Zealand over the previous four years. He’s reached 400,000 students in his time with VO. As he’ll soon be returning to school, this was Sam’s final semester with Vegan Outreach—he distributed 9,355 booklets and received 2,477 10 Weeks to Vegan signups. We’ll greatly miss Sam and thank him for his incredible dedication!

    A big thank you to all of Vegan Outreach’s supporters—who directly fuel our work—outreach coordinators, volunteers, and donors alike! Because of you, many animals will be spared a life of suffering.

    If you want to honor these activists and see Vegan Outreach do even more for animals next year, please consider making a donation by December 31st. It will be matched dollar-for-dollar for twice the impact!