1. FOOD AND OUR
ENVIRONMENT
-Ankita Chatterjee

2. CONTENTS
6.DIET PLAN
A suggested plan for
the week
1.TRANSITION TO
VEGAN
How animal products
affects our environment?
Why we should be vegan?
2.ALTERNATIVES
TO
Animal's milk
Egg
Animal's cheese
3.FOODS AND
DAILY QUANTITIES
Foods we should include
in our diet and their
quantity
4.SOURCES FOR:-
Protein
Calcium
Iron
Vitamin C
5.FOOD FOR
Fighting Bacteria
Fighting pain
7.DALIYA
Ingredients
Recipe for cooking
My experience as a
beginner
8.MATAR-
PANEER CURRY
Ingredients
Recipe for cooking
My experience as a
beginner

3. Deforestation
Transition to vegan
The livestock industry is one of the leading
causes of deforestation in all Amazonian
countries and contributes to 80% of the forest's
deforestation.
deforestation creates fields for cultivating grain
crops that will feed farm animals raised for meat,
eggs, and dairy products worldwide
Climate Change
Livestock farming is the activity that produces
more greenhouse gases than driving cars,
totaling 14.5% of all emissions caused by human
activities.
In 2016, just three of the largest meat companies
in the world, JBS, Cargill, and Tyson, were
responsible for more greenhouse gases (GHG)
than all of France
Soul erosion and
contamination
Animal products' water footprint is way larger
than vegetables'. For examples l, While most
vegetables have an average water footprint of
322 liters per kg and fruits 962, chicken
consumes 4,325l / kg, beef, an absurd 15,415l /
kg, and, per liter of milk, 1020 liters of water are
used.
Affect of Animal products on
environment

4. -Animals feel fear and pain.
Animals would like to be free, and
not exploited.
If it's wrong to eat a dog, it is
wrong to eat a chicken.
Heart disease (our number one
killer) is preventable on a plant-
based diet.
Vegans live healthier and longer.
Meat is worse for global warming
than cars.
Farmed animals use more than
70% of the water consumed.
The grain used to feed farmed
animals could feed the world's
hungry.
WHY WE SHOULD
BE VEGAN?

5. Ideas
T O S U B S T I T U T E A N I M A L M I L K
Oat Milk
Add creaminess to
lattes and
cappuccinos.
Pea Milk
A high protein-base for
smoothies and shakes.
Soy Milk
Substitute for dairy
milk when cooking or
baking.
Macadamia
nut Milk
Cashew
Milk
Coconut
Milk
Add nuttiness to
lattes, hot cocoa and
dessert recipes.
Pour over cereal or
granola for a hint of
sweetness.
Add to stoop, stews
and curries- or make
ice cream.
Pecan Maple
Milk
Almond Coconut
Creamer
Almond
milk
Decadent enough to
drink by glass- or
splash into coffee.
A rich velvety
substitute, for half
and half.
Simple and balanced -
great for soaking
overnight oats.

6. Ground
Flax
Seed
Chia
Seed
Soy
rotein
Ripe Banana Applesauce Peanut Butter
Soy
rotein
Ideas
T O S U B S T I T U T E E G G S F O R
B A K I N G
1 TBSP
Ground Flax
1 TBSP
Chia Seed
1 TBSP Soy
Protein Powder
1 TBSP
Agar Agar
1 TBSP
Water
3 TBSP
Water
1 Cup
Water
1 TBSP
Water
1 egg
1 egg
1 egg
1 egg
1/2 Mashed
Banana
1/4 Cup
unsweetened
Applesauce
1 TBSP
Peanut
butter
1 egg 1 egg 1 egg

7. CASHEW CREAM CHEESE
Soak 2 cups of cashews overnight in a bowl of water
Add the cashews to a blender along with:
4 tbsp nutritional yeast 4 tsp lemon juice
½ tsp garlic powder ½ cup of water
Salt and pepper to taste
Whizz until creamy and delicious. Eat it with anything! Experiment
with herbs and spices to create a taste sensation!
Ideas
T O S U B S T I T U T E A N I M A L
C H E E S E

8. Number of Servings
Foods And Quantities
1 s e r v i n g - H a l f a c u p
Drink 2
litres per
day of
water

9. Sources for Protein
Tofu Soyabeans Oats Chickpeas
Lentils Kidney beans Green Peas
Sources for Calcium
Almonds Avocado Spinach
Cabbage
Broccoli
Green Beans
Kale
Sesame seeds

10. Sources for Iron
Kale Figs Spinach Almonds
Green
peas
Tomato Avocado Broccoli
Sources for Vitamin C
Kale Pineapple Strawberry Broccoli
Kiwi Lemon Orange Bell pepper

11. FIGHTING BACTERIA
FOOD
FOR
Beetroot Berries Cherry Turmeric
Mushroom Peppers Garlic
FIGHTING PAIN
Pineapple Blueberry Turmeric Ginger
Pepper mint Cherries Garlic

12. Break
Fast
Lunch Snacks Dinner
Mon
day
2 Idli/1 dosa/1
utappam+
Sambhar+
Coconut Chutney
Cucumber+
Bottleguard Chilla+
Green Chutney
Sliced apple
with nut butter
Vegetable
Khichdi
Tues
day
1 moong chilla
wrap (wrap any
vegetable mix)+
Green chutney
Mix veg
pulao+Peanut curd
Dahi
1 peanut jaggery
Chikki
Aambil
(fermented
great millet
soup)+
sprouted and
salted lentil
Wedne
sday
4 dhokla/ 4
appe+ green
chutney
Soyabean keema+
2 chapati+ 1 bowl
of raw papaya
salad
2 oranges+2
slice of
pineapple
Vegetable
daliya
Thursd
ay
1 plate
upma/poha(add
4-5 vegetables)+
lemon juice
Tofu matar curry+
2 chapati+ 1 bowl
cucumber salad
1 bowl
watermelon/mus
kmelon
Tomato curry+
1 bowl rice
Friday
Porridge cooked
with coconut
milk+ fruits and
vegetables
2 whole wheat
flour chapati+2
bowls cauliflower
sabzi+1 glass plant
based butter milk
1 banana+ 2
chikoo+ soaked
nuts
1 bowl
pumpkin soup
Saturd
ay
1 glass of any fruit
milkshake(soy/co
conut milk) &
soaked nuts
1 bowl rice+Rajma+
1 bowl salad
Puffed rice bhel
1 bowl
Peanut curd
kadhi+ Rice 1
bowl
Sunda
y
Cucumber+Bottle
guard Chilla+
green chutney
Vegan mock meal
curry+2 chapati+ 1
bowl salad
Handful of
roasted chana&
soaked nuts
1 bowl of
mango papaya
salad
Plant-based food plan

13. Tofu- Peas Curry
SECRET RECIPES
you must try it
Foodies
Sweet
Porridge
RECIPES

14. INGREDIENTS
W A T E R
2 GLASS
M I L K
1 & 1/2 GLASS
1 CUP
D A L I Y A
1/2 CUP
S U G A R
1 SPOON
G H E E
OPTIONAL
D R Y F R U I T S
S W E E T
P O R R I D G E

15. 6
Take Daliya in Pressure cooker and roast
on low flame
1
2
3
4
Direction
Tips You can freeze some for later – and then even reheat from frozen!
Boil with 1-2 glass water and then wait for
5-6 whistles
Add 1 ½ glass milk
Add ½ cup sugar and cook on low steam
5 Add dry fruits for flavour
Adding ghee boosts the taste of Porridge
7 Your Daliya is ready.!!!

16. INGREDIENTS
01
03
04
05
06
02
250 Gram Paneer
1 Cup Peas
Tej Patta, Fennel,
Clove, Cinnamon
(sptimal)
2 finely chopped
medium size onions
1 big spoon garlic
paste
2 big spoon oil
TOFU(
PANEER)- PEAS
CURRY
07 ½ teaspoon Chilli
Powder
08 ½ teaspoon Turmeric
powder
09
1 big spoon coriander
powder
10 Salt according to taste

17. Matar- Paneer
Curry
1. Cut Paneer into small cube- like pieces.
2. Take 2 spoon oil in wok and boil for 2-3
minutes.
3. Then, take paneer in hot oil and fry in low
flame.
4. Flip the Paneer continuously till it becomes
light yellow.
5. Don't fry Paneer too much otherwise it will
taste bitter.
6. Take fried paneer in bowl and add water so
that all paneer is submerged in water.
7. Take peas in same wok and add chilli and
then fry for 1-2 minutes.
8. Put fried peas aside for cooling.
9. In a pan, take Bay leaf, Fennel, Clove and
Cinnamon and mix with oil.(Put the gas at
medium flame)
10. Add chopped onions to the pan and fry for
1-2 min.
11. Add 1 big spoon garlic paste and again fry
for 1-2 min.
12. Add turmeric powder, Coriander powder,
and chilli powder and again fry for 1-2 min.
13. Add half glass water and fry for 4-5 min.
(Put gas at low flame)
14. Continuously stir the mixture.
15. Add salt and mix with spices completely.
16. Again add water(depends on the quantity
of gravy you want).
17. Take the mixture into wok.
18. Add fried peas with the gravy and cook for
1-2 min.
19. Add paneer to the mixture and cook for 1
minute on high flame.
20. Your curry is ready!!!