Quick Vegetarian Meals, Vegan Nutrition, and Cruelty-Free Shopping
by Debra Wasserman and Reed Mangels, Ph.D., R.D.
ISBN 13: 978-0-931411-34-2
224 pages, recycled paper
The immensely popular Simply Vegan
is now available in a
Edition. Simply Vegan
is much more than a cookbook.
It is a guide to a non-violent, environmentally sound, humane
lifestyle. It features:
- Over 160 vegan recipes that can be prepared quickly.
- An extensive vegan nutrition section. This material is
thoroughly researched, documented, and frequently cited
by others. No vegan should be without this material.
- Sample menus and meal plans for vegans.
- Food definitions and origins.
- Data on cruelty-free shopping by mail, including where to
buy vegan food, clothing, cosmetics, household products,
Quote from a well-known vegetarian activist: "This book truly is the
Bible of veganism. I have found it to be an indispensable
reference source for combating the ignorance and misinformation
that one often encounters as an activist for health, animals, and
From the Foreword by Debra Wasserman
Simply Vegan is more than a cookbook. It is a guide to
a non-violent, environmentally sound, humane lifestyle.
Long ago, I became vegan for ethical reasons.
As a graduate student studying International Relations at
Georgetown University, I often found myself having to justify my
strong beliefs in pacifism. In course after course on foreign
policy making, I felt that I was the only one in my graduate
class who saw war as the last option for settling disputes. With
the exception of one other classmate from Venezuela, I was the
only student who truly believed in promoting non-violence.
One evening as I sat around the dinner table with several
non-vegetarian classmates, one person asked me if I ate meat. I
replied, "yes." To which he added, "Isn't killing
animals for food a violent act?" My response was that
animals are not people. However, after that evening's discussion
I immediately became vegetarian. I quickly realized that killing
animals for food was not only unnecessary and inconsistent with
my own non-violent lifestyle, but that raising animals for food
was destroying our environment and in many cases ruining our
As time goes on, I find that eating a vegan diet, using
ecologically sound products that have not been tested on animals,
and wearing clothes made from non-animal sources is not
difficult, as long as you know where to shop for these items. Six
years ago I saw the need to create a convenient guide to vegan
living. Simply Vegan is that resource. Now in its third
edition, I hope this book makes your life simpler.
From the section on Iron Nutrition by Reed Mangels
Summary: Dried beans and dark green vegetables are
especially good sources of iron, better on a per-calorie basis
than meat. Iron absorption is increased markedly by eating foods
containing vitamin C along with foods containing iron.
Vegetarians do not have a higher incidence of iron deficiency
than do meat eaters.
Iron is an essential nutrient because it is a central part of
hemoglobin which carries oxygen in the blood. Iron deficiency
anemia is a worldwide health problem which is especially common
in young women and in children.
Iron is found in food in two forms, heme and non-heme iron.
Heme iron, which makes up 40 percent of the iron in meat,
poultry, and fish is well absorbed. Non-heme iron, 60 percent of
the iron in animal tissue and all the iron in plants (fruits,
vegetables, grains, nuts) is less well absorbed. Some might
expect that since the vegan diet contains a form of iron which is
not that well absorbed, vegans might be prone to developing iron
deficiency anemia. However, recent surveys of vegans and
vegetarians (1, 2, 3) have shown that iron deficiency anemia is
no more common among vegetarians than among the general
The reason for the satisfactory iron status of many vegans may
be that commonly eaten foods are high in iron, as Table 12 shows.
In fact, if the amount of iron in these foods is expressed as
milligrams of iron per 100 calories, many foods eaten by vegans
are superior to animal-derived foods. This concept is illustrated
in Table 13. For example, you would have to eat 340 calories of
sirloin steak to get the same amount of iron as found in 100
calories of spinach.
Another reason for the satisfactory iron status of vegans is
that vegan diets are high in vitamin C. Vitamin C acts to
markedly increase absorption of non-heme iron. Adding a vitamin C
source to a meal increases non-heme iron absorption up to
six-fold which makes the absorption of non-heme iron as good or
better than that of heme iron (4).
Fortunately, many vegetables, such as broccoli and bok choy,
which are high in iron are also high in vitamin C so that the
iron in these foods is very well absorbed. Commonly eaten
combinations, such as beans and tomato sauce or stir-fried tofu
and broccoli, also result in generous levels of iron absorption.
It is easy to obtain plenty of iron on a vegan diet. Table 14
shows several menus which would meet the RDA (5) of 15 milligrams
of iron per day for an adult woman. Men and post-menopausal women
need about one-third less iron, 10 milligrams daily.
Some foods reduce iron absorption. Tea has tannin in it which
binds iron in the intestines and decreases its absorption.
Therefore, if you drink tea, drink it between meals. Herbal teas
do not contain tannin and are an alternative to regular tea.
1. Anderson BM, Gibson RS, Sabry JH: The iron and zinc status
of long-term vegetarian women. Am J Clin Nutr 34:
2. Latta D and Liebman M: Iron and zinc status of vegetarian
and non-vegetarian males. Nutr Rep Int 30: 141-149, 1984.
3. Helman AD and Darnton-Hill I: Vitamin and iron status in
new vegetarians. Am J Clin Nutr 45: 785-789, 1987.
4. Hallberg L: Bioavailability of dietary iron in man. Ann
Rev Nutr 1: 123-147, 1981.
5. Food and Nutrition Board, National Research Council: Recommended
Dietary Allowances, 1Oth ed., Washington, DC: National
Academy Press, 1989.
[There follows 4 pages of tables of data on iron nutrition
Sample Recipe by Debra Wasserman
Table of Contents
- Time-Saving Cooking Suggestions
- Introducing Fat as a Percentage of Daily Value
- Sample Menus
- Top Recipes for Calcium and Vitamin C
- Top Recipes for Iron
- Side Dishes
- Main Dishes
- Soy Products
- Tempeh Dishes
- Tofu Dishes
- Food Definitions and Origins
- Herbs and Spices
- Vegan Nutrition
- Nutrition is a Science
- Recommendations for Vegans
- Calories, Weight Gain, and Weight Loss
- Vitamin D
- Riboflavin and Vitamin B6
- Vitamin B12
- Sources of Vitamins and Minerals
- Pregnancy and the Vegan Diet
- Lactation and the Vegan Diet
- Feeding Vegan Kids
- Nutrition Glossary
- Recommended Reading List
- Cruelty-Free Shopping By Mail
- Vegan Food Through the Mail
- Cruelty-Free Cosmetics
- Environmentally Sound Household Products
- Cruelty-Free Clothing
- Educational Materials
- Miscellaneous Vegan Products
- Vegan Cookbooks and Books
- Index of Tables
- The Vegetarian Resource Group