Well done! You've made it to Day 2 of Veg Week! It wasn't as hard as you thought, was it?

Although the focus of our emails may seem to be nutrition, it's important to note that there are many other benefits to adopting a veg diet. An important goal of Veg Week is to encourage people to think critically about their food choices. By providing information on the ethical, environmental, and health implications associated with animal-based foods, we hope to foster healthy, sustainable, and compassionate eating.


Eat All the Whole Foods You Want Without Porition Control Worries

Whole foods are plant foods you can make in your kitchen. They can be raw or cooked, as simple as a plain strawberry or as elaborate as a 4 course gourmet meal. You can combine whole foods into all kinds of delicious recipes, such as salads, soups, sandwiches, wraps, pizza, burritos, casseroles, bean dips and spreads, pasta dishes, desserts, and much more. These are satisying foods that run the gamut from vegetables and fruits to potatoes, beans, nuts, herbs, and spices.

Okay, you may be thinking, some of these foods are popularly known as maligned "carbs." Never fear. If you are looking to control your weight, these are the perfect choices for you.

Your body is an awesome composition of 100 trillion cells, more complex than the most intricate machine. To survive, your body must assure adequate (but not excessive amounts) of nutrients and calories to meet its needs. When you eat a variety of whole plant foods, you will automatically satisfy your sensors for both nutrients and calories, plus your stomach's stretch receptors as well.

Since whole foods are perfectly packaged by nature, there's no need to worry about artificial porition control, which can be counterproductive. When you arbitrarily limit the amount you eat, as on a run-of-the-mill diet, your metabolism slows and your body gets quite skilled at absorbing every calorie you do eat. On a whole foods, plant-based diet, you can eat until you are full and still lose weight. Time to celebrate with some new healthy recipes.





More Can Be Less

As you eat a greater variety of foods, you may find that you need less food to feel satisfied. Many people fill up faster when they have small portions of a number of different foods. For example, aim for a mix of whole grains, vegetables, legumes, nuts, seeds, and fruit.



Mediterranean Lentil Soup (serves 6)

Recipe courtesy of The McDougall Newsletter & Mary Duffield

• 1 onion, chopped
• 1 stalk celery, thinly sliced
• 2 small carrots, thinly sliced
• 2-3 cloves garlic, minced
• 1 1/2 cups French green lentils, rinsed
• 8 cups vegetable broth
• 1 bay leaf
• 1/2 teaspoon each of oregano & basil
• 1/4 teaspoon red pepper flakes
• dash salt
• 1/2 teaspoon freshly ground black pepper
• 1 14oz can fire-roasted diced tomatoes
• 2 cups chopped Yukon Gold potatoes
• 1 tablespoon fresh lemon juice
• 2 packed cups fresh spinach or chard, cut into ribbons


1. Saute the onions, celery, carrots and garlic in about 1/3 cup vegetable broth in a large soup pot, stirring for 5 minutes.
2. Add the lentils and remaining broth. Bring to a boil & return heat to low. Cover & simmer for 20 minutes, until lentils soften.
3. Add the bay leaf, oregeno, basil, pepper flakes, salt, pepper, tomatoes & potatoes. Mix & simmer until potatoes are tender, about 20 minutes longer.
4. Just before serving, remove & discard the bay leaf. Add lemon juice, spinach or chard, and stir lightly just until the greens wilt. Serve with bread.

Walnut Broccoli Stir-Fry (Serves 4)


• 2 onions, chopped
• 4 cups brown rice
• 2 carrots, chopped
• 1 cup mushrooms, such as fresh shitake, sliced
• 1 head of broccoli, coarsely chopped
• 1 tbsp cornstarch, dissolved in 2 tbsp cold water
• 3 tbsp soy sauce
• Salt and pepper to taste


1. Saute the onions and carrots with oil in a wok or large pot until tender.
2. Add mushrooms, broccoli and nuts.
3. Add 1 cup of water and simmer until veggies are soft.
4. Add cornstarch dissolved in cold water (to thicken the sauce).
5. Add soy sauce, salt and pepper.
6. Serve with brown rice or whole-grain noodles.

More Recipe Ideas

Be creative! Experiment with different combinations of fresh veggies, tofu, seeds or nuts for stir frys.

Still hungry? Try these great recipes:


Today's Veg Week Event!

Liz GaryLiz Gary, M. A.
Explore Vegan Cooking

TODAY - Tuesday, October 2, 5-9pm Mission Bay H.S. Home Economics Center, 4375 Lee St., 92109 
Food Lab fee: $6.00

Veg Week particpants will learn more about San Diego Continuing Education's Explore Vegan Cooking with an introduction and overview of class activities. Learn more about the ongoing cooking demonstrations, hands-on food labs, guest speakers, field trips, culinary tours, food film screenings, and more. Like the class?  You can enroll anytime after Veg Week and join in on any of the scheduled upcoming additional classes and events.

Veg Week Menu: The Best of Mexican Food - Veganized
Ceasar Salad, Chipolte Soft Tacos, Achiote Rice with Fresh Corn and Cilantro, Homestyle Pinto Beans, and a dairy-free Flan.

Please RSVP to instructor Liz Gary at lgary@sdccd.edu Space is limited.


San Diego City Council to honor Veg Week
Join us at the San Diego City Council today (Tuesday) at 10am. We'll be accepting a resolution declaring this week Veg Week in the City of San Diego! The address is 202 C Street, and City Council chambers is on the 12th floor.


Did you know?

There are thousands of different drugs, including steroids, antibiotics, growth hormones and other veterinary drugs that are given to livestock animals. These drugs are consumed when animal foods are consumed. The excessive use of antibiotics by the livestock industry creates a public health problem due to the prevalence of more antibiotic-resistant strains of bacteria. Learn more about antibiotic use in livestock.


Great Complex Carbs
  • Whole grains, breads & pastas
  • Oatmeal, barley & buckwheat
  • Succulent fruits
  • Root vegetables such as yams & potatoes
  • Seeds & nuts
  • Legumes such as kidney beans, lima & navy beans


You can email us any questions about a veg diet at vegweek@aprl.org


Animal of the Day: Turpentine 

Turpentine was surely destined for someone’s dinner table. Thanks to a Farm Sanctuary member, however, this handsome fellow is busy charming caregivers and visitors at our New York Shelter instead.

Each year, hundreds of millions of turkeys are slaughtered for food in the United States. Nearly all of these cautious, intelligent birds spend their short lives crowded by the thousands into dim, pestilent warehouses, knowing nothing but ceaseless boredom, anxiety, and discomfort. Some, like Turpentine, are raised on smaller farms. They may have a bit more room and even be allowed to go outside, but they too are typically killed at a very young age. Turpentine would have been slaughtered at 7 months old, even though the natural lifespan of a turkey is about 12 years. more...


Help Promote Veg Week

Inspire a family member or friend. Blog about your pledge. Discuss it online. Email it.

Veg Week is a project of the Animal Protection and Rescue League (APRL).

Visit us at www.APRL.org or call 858-202-0147 for information.