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ISSUE 1 DECEMBER 2015 AU$7.99 NZ$9.99


Welcome to the very first edition of The Gentle Man, a brand spanking new men’s vegan lifestyle magazine. This magazine is for men who follow, or wish to follow, a vegan lifestyle. With the increasing concern for not only animal welfare, but also the environment, our health, and world hunger, adopting a vegan lifestyle has never been more important. We know that this may seem daunting, so we’ve created this magazine to help you through the ins and outs of living a plant based life. Our main goal is to abolish the common misconception that being vegan somehow makes you feminine, and that you must eat meat to be a “real man”. Because lets face it assisting with the slaughter of animals doesn’t make you a man, it makes you a moron. We’re not cavemen anymore. This first issue includes a bunch of awesome stuff, with articles about the meat industry, and vegan fitness, celebrity vegans, delicious recipes that even a bachelor can cook, cruelty-free clothing, and tips on eating vegan while travelling. I hope you enjoy reading the first issue of The Gentle Man as much as we enjoyed making it! Sincerely, Beau Corvell Editor of The Gentle Man













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Our favourite vegan celebrities give some words of advice...


I got into being vegan because I was simply looking to benefit from being more compassionate. I have since come to learn that it is an animal-based diet that is responsible for the overwhelming majority of cases of cancer, heart disease, diabetes, obesity, multiple sclerosis, and all kinds of other problems. - Steve O

Really, my message is simple. It’s a message of compassion. In this world that is spinning madly out of control, we have to realise that we’re all related. We have to try to live harmoniously. - Woody Harrelson

If you don’t like seeing pictures of violence towards animals being posted, you need to help stop the violence, not the pictures. - Johnny Depp

Article 2

Article 2

It’s common for men to believe that meat makes us manly. meat diet for two weeks and have a group of women rate the Salads and smoothies are fine for the ladies, but grilling juicy attractiveness of their scent. Record those results, then have steaks is just part of being a guy… or so we’re taught. the men switch to a vegetarian diet for two weeks and have the same women rate them again. Researchers in Prague did I’d suspect that this stereotype is a huge hurdle for a lot of exactly that and the results were significant (see this chart men who would otherwise like to explore a vegetarian diet. below – grey bars on the vegetarian diet). The women rated Even in my own life, I bought into the “meat is manly” idea just the vegetarians as smelling considerably more pleasant, more like the next guy. When I first went vegan many years ago, attractive and less intense. I felt embarrassed to order a veggie burrito at Chipotle for the first time, as if people would laugh at me or something. I 3. Vegan Men Are More Fit realized that was insane pretty quickly, but it is nevertheless a In this era of the super-sized epidemic, obesity isn’t attractive real challenge for most men. on anyone. Maintaining a healthy bodyweight is a guaranteed way to look better and feel more confident. It turns out, vegans Even now, I am still one of the few male vegan food bloggers are the only group successfully doing this. After comparing and a full 90% of my audience is female. Hmm… the BMI of vegans, several types of vegetarians, and meat eaters, all categories were at the “overweight” level except Here’s the good news: the stereotype is complete BS. While it vegans. On a whole-food, plant-based diet (like my One exists in the heads of men everywhere, the data tells a different Ingredient Diet), dropping extra pounds is almost automatic, story. A 2011 poll found that 3% of American men reported even without any other changes. And what about the notion “Never eating meat, fish, poultry, dairy, eggs” while just 2% of that vegan guys are scrawny? I’d think Brad Pitt and Jared women reported the same. In other words, even accounting Leto and Mike Tyson (all vegan) would have put an end to that for a margin of error, there are at least as many vegan men as discussion by now… women. The difference is that men are not as vocal about this dietary choice because it’s not as acceptable for us. 4. Vegan Men Have Glowing Skin Granted, a glowing complexion might not be what every I think that’s nonsense. Clearly, men are a growing part of the man dreams about having, but women find it more attractive. vegan population, and it’s hardly making us less masculine. I Studies have shown that the more yellow a person’s skin tone, can prove it. Here’s the science that shows how a vegan diet the more attractive they’re rated by the opposite sex. “The can actually make a man more manly: healthy appearance of skin yellowness may be attributable to dietary carotenoid deposition in the skin.” It’s only a diet 1. Vegan Men Have Higher Levels of Testosterone high in fresh fruits and vegetables (i.e. a vegan diet) that leads If there is one scientific way to measure a man’s manliness, to higher levels of these glowing carotenoids. See: http:// it would surely be testosterone – the hormone that literally defines masculinity. Men might assume that their testosterone levels would plummet by eating nothing but plants, but that’s 5. Vegan Men Are Compassionate Leaders just the stereotype at work again. A British Journal of Cancer Real men lead with personal action when others are standing study of 696 men (233 of whom were vegans) concluded on the sidelines. Right now, there are few choices that can this: “Vegans had 13% higher T [testosterone] concentration have a more positive impact on our personal lives and the than meat-eaters and 8% higher than vegetarians.” Not only world around us than adopting a vegan diet. Taking a did vegan men have as much testosterone as meat eaters, compassionate stand against sickening animal cruelty is they actually have 13% MORE of this manly hormone. On the manly. Preserving our environment is manly. Improving our flip side, too much testosterone can be a bad thing because health and the health of our families is manly. But eating fast it leads to higher levels of IGF-I – a risk factor for certain food burgers because that’s what the TV commercials tell us cancers. Surprisingly, the report also found this: “Vegan men to do? Not so manly. had on average 9% lower IGF-I levels than meat-eaters.” A big boost in T and added protection against IGF-I? Win and win. 6. Vegan Men Can Cook I’ve never met a lady who isn’t attracted to guys who can cook. 2. Vegan Men Have a More Attractive Scent While going vegan doesn’t directly result in cooking skills, it Take a group of 17 guys, put them all on a standard high- encourages people to cook for themselves more frequently.


Article 2


Most cities don’t have endless vegan restaurant options and preparing your own meals at home is often a necessity. That was the case for me. After I went vegan, I fell in love with cooking (which turned out well). I hear this from others too – going vegan doesn’t restrict your diet, it expands it. You go down new supermarket aisles and try new foods that you never considered before. You learn new cooking techniques. Food takes on a much larger and more positive role in your life. And if you need some help cooking delicious vegan meals, I know just the guy. 7. Vegan Men Have Less Erectile Dysfunction Oh yes, we’re going there. ED isn’t just an embarrassing condition, it’s a deadly one. In the vast majority of cases, erectile dysfunction is a direct symptom of heart disease (our nation’s number one killer). As mentioned by Dr. Greger in his, ahem, ‘Survival of the Firmest’ video clip, “Erectile dysfunction and coronary artery disease are just two manifestations of the same disease: inflamed, clogged, and crippled arteries.” And also, “men over 40 who experience ED have a 50x (5,000%!!) risk of having a cardiac event.” Of course, a plant-based diet is the single most effective step to preventing and reversing heart disease (and, therefore, erectile disfunction as well). 8. Vegan Men Live Longer Finally, what could be more manly than being alive and healthy to care for your family? Diet-related diseases are thieves that steal our quality of life and ultimately kill us prematurely – first taking away our ability to play alongside our grandchildren and ultimately taking us out of their lives altogether. The science is consistent on this point – vegans live longer. Studies often show 7-8 years of additional life, and at least 12% reduction in mortality from any cause over the same period of time as compared to meat eaters. These effects are valid for both genders, but are seen even more strongly in men. So guys, isn’t it about time for us to move past this silly stereotype and embrace the positive benefits that men can experience on a plant-based diet?


There’s a misconception that you need to eat meat to get big. Although many professional athletes don’t eat meat, people still believe that meat equals muscle mass. I’ve been a nomeat athlete for the past twenty years, and I have not found it difficult to effectively build muscle on a plant-based diet.

Nutrition plays a huge role in whether or not you will build muscle. If you have been spinning your wheels when it comes to muscle gain, it is almost certainly related to your ratio of calories consumed to energy expended, factoring in the type of calories (whole plant foods or processed foods).

How I Fuel Myself with Whole Plant Foods The standard American diet is filled with calorie-dense processed foods, but when you eat whole plant foods, you will find that they are lower in calories per bite of food, and you will need to eat more volume to feel full and satisfied. I eat five bananas (about 100 calories each) as soon as I wake up, and that is before my main breakfast, which is a bowl of oats with fruit and nuts. On my way to the gym, I eat another three bananas for a quick burst of energy to optimize my fuel before a workout. After my workout, I look to starchy vegetables, legumes, and grains for the basis of my hearty, muscle-recovery meals. Some of my favorite choices are yams, beans, lentils, and brown rice. Then I add plenty of other nutrition foods such as leafy greens. (Note that leafy greens alone do not have enough calories to satisfy, so don’t build your diet on greens alone.) On days that I exercise, I burn more fuel and thus eat more calories to feed my muscles. My appetite guides my daily nutrition plan.

A great way to know if you are consuming enough calories is to evaluate your basal metabolic rate (BMR) and your total caloric expenditure. Use a Harris-Benedict calculator to estimate the number of calories you are expending each day, based on your gender, age, height, weight, and (very importantly) activity level. This data will give you a baseline from which to work. I am not suggesting you count calories every day, but it is very helpful to get a sense of whether you burn 2,500 or 3,500 calories per day, based on your individual metrics, and to understand how many calories to consume. If you burn 3,500 calories per day but consume only 2,500, you are unlikely to build muscle and will likely lose weight. There were times in my life when I tried to build muscle and didn’t put on a single pound, because I didn’t do what was required to succeed. Other times, I put on 20 pounds in a year and completely transformed my levels of strength and muscle mass, because I understood the actions to take and I performed them consistently, putting myself in a position to achieve my goal.

How We Build Muscle When you understand how muscle is built, you will realize that animal products are not necessary, and they could actually All Calories Are Not Created Equal have an adverse effect on your health. Muscle size only The following scenario describes two hypothetical individuals increases when two conditions are present: who experience markedly different health and fitness results, due to the type of calories they consume: First, you stimulate growth by consistently engaging in resistance training that exerts stress on muscle fibers, creating Person A consumes 2,500 calories of whole plant foods with micro-tears in them. 70 percent of calories coming from carbohydrates and 15 Second, you need to eat enough calories to support muscle percent each from proteins and fats, which is close to an ideal repair and growth, a small but vital proportion of which must ratio for energy production, muscle growth, and overall health. consist of amino acids, the building blocks of protein. Amino Person B consumes 2,500 calories from numerous sources, acids help us recover from training, and they help damaged including refined carbohydrates and heavily processed muscle tissues repair and grow. proteins and fats, and has a ratio of 40 percent of calories Having Trouble Building Muscle? from carbohydrates, and 30 percent each from proteins and fats.



Black beans are not usually added to this popular Mexican rice dish, but their addition makes this Green Chile Rice recipe into a one-pot meal. Even though they consume the same number of calories each day, Person A is poised for health and fitness success, while Person B is likely to experience low energy, as well as inferior muscle-building results and health outcomes. His insufficient carbohydrate consumption, combined with his excessive intake of protein and fat (both of which require more energy to process and digest), could negatively impact his exercise program and whether or not he has the energy to train. Further, at 30% of calories, Person B’s protein consumption is three to six times what science suggests we need, and much of that protein will just be excreted and unused. Also, his low carb, high protein, and high fat diet mirrors the typical American diet, which has left most Americans unhealthy and overweight. The foods we choose are so important when it comes to building muscle. It’s not just about calories. When you eat whole plant foods, you consume not only fuel (carbohydrates), but also amino acids (protein), fatty acids (fat), fiber, water, vitamins, minerals, antioxidants, phytonutrients, and other components in the right proportions for promoting good health. When you consume processed and refined foods, you sacrifice a huge proportion of these nutrients, and you acquire the toxic baggage that comes with these foods, including excess fat and cholesterol, refined sugars, refined flours, artificial colors, additives, preservatives, and more. The amino acids in fruits and vegetables are sufficient to build muscle, and their vitamins, minerals, and antioxidants also keep us healthy, so we can exercise regularly and turn consistency into results. It is easy to see how a whole-food, plant-based diet will result in optimal health and athletic performance, including building muscle.


Let me start off by saying I’ve been vegan for well over a decade now and I’ll continue to be for the rest of my life. I’ve been tattooing for about seven years at this point; it’s a job I’ve worked hard to be able to have and I take it very seriously. When I was apprenticing to tattoo and I heard that tattoo ink wasn’t vegan it prompted a huge internal conflict in me. Just remember those things when I really get going and sound like the cynical prick who wants you to stop listening to Taylor Swift so loud.

Let’s back up a bit. What’s not vegan about tattoos? Well, I’m glad you asked. Here’s a list:

So like I said, I’ve been vegan for a while, and I’ve been getting tattooed and tattooing others for a while, which makes me a weirdo. This means not only that I don’t fit in with regular people because I don’t eat what they eat, or look the way they look, but I also don’t fit in with most tattooers who, needless to say, are not vegan. So as you can see, not all of my decisions are for popularity. But in the last few years my two worlds are colliding: vegans want to get tattoos. You might think, “Hey, I like cats and I like Morrissey, so when a cat sits on Morrissey’s head, its awesome”, which is true, but it hasn’t been that simple for me

Ointment A lot of ointments and jellys that might be used in the tattooing process or the aftercare contain lanolin. If you look around you can find substitutes for most of these products.

Over the past few years, the general public has been bombarded with what the media considers to be tattoo culture. As a result of this misrepresentation, and exploitation of the industry, tattooing is more popular than ever. You can tune into your favorite “reality” show about tattooing any day, and you can wander into any department store and buy some crap with a sweet tat style panther and dagger on it. As recent as ten years ago if you wanted to be tattooed, you had to seek it out, you were a black sheep. But now tattoos are for everybody. If you’re a straight-laced suburban mom, you can get upside down script on your wrist (because “it’s for me”) and your boss at the Dress Barn won’t say a word about it. What happens now is that people who wouldn’t have sought it out are now feeling like they’re not in the club, and people who would’ve never even thought about being tattooed a decade ago are joining the party. But they don’t want the kind of tattoo you might have seen on an old sailor or a biker – they’re a special breed and they want it to be cute and small. They want it to be easily concealed so they can be part of the club only when there’s other members around. Maybe we’re getting off topic. Most likely if you’re reading this you’re not in a middle school “current events” class. So what does this recent history lesson have to do with being vegan and tattooing? Well since tattoos are now for everybody, and we all need a little trinket to get into the club, that includes vegans. It was only a matter of time until some vegan made a fuss about it and asked some poor tattooer a thousand questions for a paper they were writing in college.

Glycerine This is used in the mixture of tattoo ink and contributes to the workable consistency of the ink. It’s in most colored ink, but the good news is vegetable glycerine works exactly the same. These days most major brands of ink use vegetable glycerine, so there’s nothing to worry about there for the vegan police.

Black ink No, I’m not talking about the hit VH1 tv show about ODB’s slack-jawed illegitimate children. I’m talking about black tattoo ink, which despite the opinion of a lot of hippie vegans and teenage girls, is ESSENTIAL to tattooing. Talens, which is pretty much the industry standard for black, contains shellac. Shellac is an insect byproduct that comes from a secretion from a certain type of beetle. I’ve heard rumors that shellac is harvested beetle-and-all, and others that its gathered, almost like honey would be. It seems like a grey area for vegans, but personally, I’m not the kind of vegan who cries when a bug hits a windshield, and I’ll slap the hell out of a bug that’s annoying me. But if you’re the type that is sensitive to the insect community, it’s easy to find a black that doesn’t contain shellac. It might not be as easy to work with, especially if your artist is used to something else. Stencils I recently read a blog post from Scapegoat in Portland that said some vegan detective figured out that all companies who make stencil paper use lanolin in its production. I guess this means that your tattoo isn’t vegan unless its freehand (drawn on), so for the most part, the jig is up. It’ll be even worse when some vegan super-nerd tries to solve the mystery of what kind of ink is in the pen you’re drawing with, or if a worm was pissed off when they were mining for the metal in your tattoo machine. This is where people who take things way too extreme step in to ruin everything. To be honest, I only learned that black ink not being vegan was an issue a couple of years ago. When I started tattooing I knew about glycerine because it was listed on the ingredients of the ink. Talens didn’t have that label, so it took some vegan sleuth to call up the company and blow the lid off the whole operation. The scandal was called “InkGate-09” in the tabloids. Ok not really, but for the second time in my career I was faced with a vegan complication.


Like I mentioned before, I’ve been vegan for a long time, and like anything when you are young, or new to something you’re more extreme about it. You can be more pushy, and to the outside world more annoying. I truly believe that this is what gives vegans a bad reputation. We aren’t trying to do a bad thing, but odds are most people have come across a new vegan, or maybe someone who couldn’t even hack it as a vegan for very long, preaching about their superior lifestyle. I’ve learned to live in a non-vegan world, with a rational amount of compromise. If you want to be a real pain-in-the-ass vegan extremist you can’t do everyday things like ride in a car (or maybe even your bike has tires made with animal fats). So if you want to be the kind of person to call the company and pry out some minor details, you might want to also look up a YouTube tutorial so you can just do the tattoo yourself.

last time. Whenever I would do an interview for some vegan blog I would end up with a few inquiries about tiny lettering tattoos, maybe with paw prints or flowers. The further I get into my career and my personal style develops, the more I want people to come to me based on my tattoos alone. In my opinion, vegans are seen as weird wussy hippies all too often, and sometimes, they are. For this reason I think it’s important for vegans, like anyone else, to get real tattoos, instead of some sissy flowers outlined in green.

If you’re still not sold on just going to an artist you like and getting something based on their ability alone, take this under advisement. If a tattooer, or shop has to advertise up and down that they’re vegan, they’re probably using it as a gimmick to draw in customers. I’m sure that some of these artists and establishments have the best of intentions. After reading this, maybe you can understand how sometimes Personally, though I’d be on high alert that maybe they have the kind of customer who seeks out a vegan tattoo has some to rely on that gimmick because they can’t tattoo any better control issues or is high maintenance in some other way. than the cast of TLC’s “Tattoo School”. It’s gotten into a few people’s heads that even in tattooing the word “vegan” means healthy. Really it’s not natural for So at this point you’re reading this and thinking “what an us to be drilling ink into our skin, so vegan tattooing is just asshole”. And I’m truly sorry if I’ve offended any Taylor Swift as healthy or unhealthy as non vegan. There is nothing that fans. But in a strange way all of these ramblings come from suggests there’s any different carcinogens or chemicals in a place of love. I love being vegan, and I love tattooing. This vegan ink. But in this day in age, when everyone under the has been my attempt to put a cap on the amount we allow sun is tattooed, even people who don’t particularly like tattoos people to ruin both of these things for us. So next time you’re are getting tattooed. In 2013, you can walk into a tattoo shop, thinking about getting tattooed, just get a real tattoo, from a ask a million questions about a vegan tattoo, and a biker isn’t real tattooer who’s work you like. Tattooers have worked for hundreds of years to cultivate art that is perfect for the human going to chase you out with a baseball bat. body, so if you don’t like tattoo designs, there is no shame in The reason I decided to write this is because I’ve answered not being tattooed. the same questions so many times, and I wanted this to be the


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Article 1


Most of us agree that action needs to be taken to address climate change, but when it comes to moving to a meat-free diet to drastically reduce emissions, suddenly we’re not so keen, writes Ruby Hamad.

both sectors.” In 2010 a UN report, “Priority, Products, and Materials” concluded that, “A substantial reduction of impacts would only be possible with a substantial worldwide diet change, away from animal products.”

The cultural anthropologist Margaret Mead famously said, “It is easier to change a man’s religion than his diet.” It is That report puts agriculture’s global emissions at 14 per cent, also, apparently, easier to change the entire world’s energy and while not giving an exact figure, the researchers warn production. that “animal products, both meat and dairy, in general require more resources and cause higher emissions than plant-based Earlier this month, the Intergovernmental Panel on Climate alternatives”. Subsequent research suggests emissions from Change (IPCC) released its latest report, “Mitigation of Climate livestock and their by-products may be much higher (even as Change”, citing fossil fuels as the biggest source of emissions, high as 51 per cent). Even if we err on the side of conservatism with coal, oil, and natural gas the major culprits. and stick to the lower UN figure, it still indicates that agriculture is responsible for more emissions that all means of transport However, the panel also implicates animal agriculture, noting combined. that “changes in diet and reductions of losses in the food supply chain, have a significant, but uncertain, potential to No one who cares about the threat of climate change is ignorant of the importance of renewable energy and a reduction in reduce GHG emissions from food production.” energy use. So why do we still have our collective head in the Seventy per cent of agricultural emissions come directly sand about the need to change our diet? from livestock - and about 37 per cent of total worldwide methane emissions - and it is clear that moving away from In an impassioned tirade against Earth Day (April 22), which animal products is not just potentially significant but downright he dismisses as emblematic of “the culture of progressive green denial”, The Nation’s Wen Stephenson calls for radical necessary. The IPCC findings come hot on the heels of another study, action, namely, “physically, non-violently disrupting the fossil“The importance of reduced meat and dairy consumption for fuel industry and the institutions that support and abet it ... meeting stringent climate change targets”, published in the Forcing the issue. Finally acting as though we accept what the science is telling us.” April edition of Climate Change. I don’t know what Stephenson’s food habits are but, ironically, The study’s lead author argues that targeting the fossil in a piece railing against denialism, he does not mention fuel industry alone is insufficient because “the agricultural meat consumption once. It is rather extraordinary how we emissions ... may be too high. Thus we have to take action in acknowledge the need to address climate change and then


carry on with those very activities that are causing the damage in the first place. While some media outlets do report on the link between animal agriculture and global warming, they also undermine the urgency by featuring stories on, for example, how to include bacon in every meal - including dessert. TV channels flog reality shows glorifying high levels of meat consumption, and fast food outlets compete to see who can stuff the most meat and cheese into a single, fat-laden item. All as scientists warn of the need to move away from dependency on animals as a food source.

this in his reaction to a University of Aberdeen study that found a worldwide adoption of a vegan diet would reduce CO2 emissions by a massive 7.8 gigatonnes. But, rather than take this on board, Rayner chooses instead to shrug his shoulders, declare that “the world is not going vegan any time soon” and condemn “self-righteous vegans” for “making airy proclamations about the way forward when [they] have no power whatsoever to make it happen”. But why don’t we have the power to make it happen?

Even if we don’t all go completely vegan, surely the takeaway When those of us who are concerned by the devastating effects is that everyone should eat less meat and more plants, and not of animal agriculture raise the issue, somehow the focus shifts just on Meatless Mondays? from saving the planet to respecting personal choice, as if the choice to eat certain foods is sacrosanct. It’s easy to point the finger only at fossil fuels because this requires no major personal sacrifice. We can pin all the blame We have to compromise our personal preferences every day on big corporations, demand policy change, and then feel good in the interests of public safety. Smoking prohibitions, speed about ourselves by declaring on Facebook that we are against limits, alcohol restrictions, even initiatives promoting recycling dredging the Barrier Reef and we don’t support fracking. and “green” household products all affect our choices. But, for some reason, requesting people reduce their But meat is different. Meat means we have to change. It consumption of meat is taken as a personal affront to their very means we have to sacrifice something we enjoy, something we being. Humans have been eating animals for so long, and in believe we are entitled to. And most of us simply aren’t willing such large quantities, we think we are entitled to their bodies, to compromise that entitlement, so we pretend that the idea of regardless of the consequences. a worldwide shift to a plant-based diet is simply too ridiculous to contemplate. That’s if we even acknowledge the crisis at all. Clearly, our dependence on fossil fuels has to change but it is quite remarkable that we actually consider restructuring our So we sign petitions and attend demonstrations. Some of entire energy system as an easier and more viable undertaking us even drive less, take shorter showers, and use eco light than simply altering our food habits. bulbs. But nothing it seems, not even the looming threat of environmental catastrophe, could compel a significant number The Guardian’s food writer Jay Rayner unwittingly demonstrates of us to simply change our diet.



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Nothing sits closer to your skin than your underwear, so why go for something that’s been made with chemicals, bleaches and all that nasty nonsense? Etiko underwear is made of cotton which has been certified both Organic and Fairtrade. So, you can enjoy the lastest in style, knowing the farmer who grew it for you isn’t suffering from pesticide poisoning and the worker who stitched it is enjoying life instead of sending us bad JuJu. (AU$18.50


Checked shirt in red by Knowledge Cotton Apparel. Organic clothing for men. Knowledge Cotton Apparel is one of Denmark’s leading clothing fashion brands for men that uses only organic materials. Knowledge Cotton Apparel think sustainability into everything they do, and all materials are carefully considered down to sewing thread and buttons. Quality and design are top notch, and materials and printing is GOTS certified. GOTS is a German standard that ensures best practice in sustainable textile manufacturing. (AU$140.00

The classic 8 eye boot from Dr. Martens done vegan style! This model has the original Dr. Martens air-cushioned sole, which has been providing underfoot comfort and durability since 1960. It is oil- and fat-resistant, tough and offers good abrasion and slip resistance. The synthetic materials used are acutely vegan-friendly but this has not precluded quality, with this collection replicating Dr. Martens standard footwear down to the very last detail, even boasting a more natural feeling heel loop. (AU$249.00


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Keep things bright and bushy with this creamy wash for furry faces. Fresh pineapple juice is full of enzymes to cleanse the skin and zap away dirt and oil, while almond oil, jojoba oil and cupuaçu butter soften and tame even the most unruly beard. With the light citrusy scent of Brazillian orange oil and the super soft feeling, you might find your beard has more admirers than ever before! Check out Lush’s website for their wide range of other vegan products. (AU$18.95


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Vegan Blueberry Pancakes 1 tbsp ground flaxseed 1 tbsp coconut oil 250ml unsweetened organic soy or almond milk 1tsp cider vinegar 125g wholemeal flour 1 tsp golden caster sugar 1 tsp baking powder ¼ tsp bicarbonate of soda pinch of sea salt 50g blueberries (plus extra to serve) Whisk together the ground flaxseed and 2½ tablespoons of cold water, then set aside to thicken. Meanwhile, melt the coconut oil in a small pan over a medium heat, then leave to cool slightly. Combine the soya or almond milk and cider vinegar. Add the melted coconut oil, then whisk in the flaxseed mixture. Combine the flour, sugar, baking powder, bicarbonate of soda and salt, then make a well in the middle. Gradually pour in the wet mixture, stirring continuously until combined – don’t worry if there are still a few lumps. Fold in the blueberries, then set aside. Preheat the oven to its lowest temperature. Heat a splash of vegetable oil in a large frying pan over a medium heat. Add a ladleful of the batter to the pan (one ladleful is enough for one pancake), then add more ladlefuls of the batter, ensuring they’re nicely spaced out – you’ll need to do this in batches. Cook for around 2 minutes, or until golden underneath and little bubbles start to appear on the surface, then use a palette knife to flip them over. Cook for a further 2 minutes, or until golden. Place in the oven to keep warm while you make the remaining pancakes. Serve with a dollop of soya yoghurt, a drizzle of maple syrup and extra blueberries, if you like.



Simple Vegan Macaroni & ‘Cheese’ 500g macaroni 2 yellow potatoes 1 carrot 1/2 onion 1/2 cup cashews 1 tsp garlic powder 1 tsp onion powder salt & pepper nutritional yeast

Chop up potato and place in a pot of boiling water. Boil for 2 minutes. While boiling, chop up carrot and add to pot. Allow to boil for a further five minutes. Dice the onion and add to pot and boil for a further 7 minutes, or until soft. Remove vegetables from the pot and keep the broth. In another pot, cook the macaroni. While the pasta cooks, put the cashews, vegetables, vegetable broth, nutritional yeast, and spices into a blender and combine until smooth. Add more nutritional yeast or spices as you wish depending on your preferred taste. Once the macaroni is cooked, drain and add sauce. Enjoy!


Vegan lasagne dried lasagne sheets 400g diced tomatoes 1 zucchini 1 capsicum 1/2 sweet potato 1 punnet button mushrooms 1 head of broccoli 1 bag baby spinach Béchamel Sauce 1/4 cup Nuttalex 1/4 cup minced onion 2 cloves garlic 1/4 cup flour 2 cups plant milk 1 tbsp lemon juice 1-2 tbsp nutritional yeast salt & pepper pinch of nutmeg

Preheat the oven to 180°C. Slice up all the vegetables and cook separately in a pan (except sweet potato, which is boiled). You can use whatever vegetables you like, be creative! To make the bechamel sauce, mix together the margarine, onion and garlic in a pot on medium to high heat. Sauté for one to two minutes until the margarine has melted and the onion is transparent. Add the flour and stir until it forms a paste. Add the plant milk, lemon juice, nutritional yeast, salt & pepper, and nutmeg. Stir to combine. Reduce heat to low and whisk for a few more minutes or so until the sauce has thickened. Be careful not to let the sauce burn on the bottom of the pot. Take off the heat and cool. (The sauce will thicken even more when cooled). Cover the bottom of an oven pan with the diced tomatoes or pasta sauce (you can also cook this beforehand with onion, garlic, and herbs if you want) Layer lasagne sheets over the top of the sauce Add more diced tomatoes and then layer spinach and vegetables. Pour some of the béchamel sauce over the vegetables and add another layer of pasta sheets Repeat. Top off with diced tomatoes, béchamel sauce, and grated notzarella (optional). Put lasagne in the oven and cook for 40 minutes. Remove from oven, leave to cool, then enjoy!!



Bean and Sweet Potato Tacos 1 1/2 lbs sweet potatoes 4 tbsp olive oil 1 tsp cumin 1 stp paprika 1/4 tsp ground coriander 1/4 cayenne pepper 1 small yellow onion, diced 1 clove garlic, minced 400g black beans 1 cup yellow corn 3 tbsp fresh lime 2 tbsp fresh chopped coriander corn or flour tortillas

Preheat oven to 425 degrees. Line a baking sheet with foil then place sweet potatoes on foil. Drizzle with 3 Tbsp olive oil and toss to evenly coat. Sprinkle evenly with cumin, paprika, coriander, cayenne pepper and season lightly with salt and pepper to taste then toss to evenly coat. Bake in preheated oven 15 - 20 minutes until tender, removing from oven and tossing once halfway through baking. Meanwhile, in a large skillet, heat remaining 1 Tbsp olive oil over medium-high heat. Once hot add onion and saute until caramelized (golden brown on edges and tender), about 5 - 6 minutes, adding in garlic during last 30 seconds of sauteing. Reduce heat to medium-low, add in drained black beans, corn, and lime juice. Heat until warmed through. Toss in roasted sweet potatoes and cilantro. Serve over warm tortillas with desired toppings (eg. lettuce, tomato, avocado, salsa)



There’s only a one-letter difference between “Vegas” and

“vegan,” but until recently the two could not have been further apart. For years, the best herbivore option in Sin City has been a nondescript shop on Spring Mountain Road called Ronald’s Donuts that sells vegan doughnuts. Imagine my excitement when all 150 pounds of me read that Steve Wynn, the man behind the Encore and Wynn resorts, had gone vegan and mandated that the restaurants at these hotels have vegan menus, although I assumed that meant boring salads with pre-packaged carrot sticks, soggy tofu and absolutely no nutritional value. Wrong. Vegan chef Tal Ronnen, with whom Wynn collaborated to create the menus, said he’s seeing a change in attitude toward vegan dining not only in Las Vegas but in the rest of the country as well. “I think it’s slowly changing,” Ronnen said. “In North America, the word ‘protein’ is almost always synonymous with ‘meat’ and vice versa. But chefs I’ve spoken to across the U.S. are getting more requests for vegan items. [In Las Vegas] we’ve heard that most of the big properties have started offering vegan menus.”

At Bellagio, diners can enjoy Sensi’s vegan risotto or an assortment of vegan Italian dishes at Osteria del Circo. The menu at Border Grill in Mandalay Bay features organic black bean tacos and portabello mushroom mulitas. At Aria, six vegan entrees are available at BarMasa, and eight dishes — including vegan paella — are on the menu at Julian Serrano. I went vegetarian in 1997 and vegan about eight years ago. Until a recent excursion to Wynn and Encore, my diet and I had always shunned the culinary heaven that is Sin City because nearly every casino and hotel restaurant had shunned us first. After getting to my room at the Wynn, I opened the book atop the desk to see what sorts of fun I could get into. To my surprise, the initial page was a vegan room-service menu. Instead of trying to entice me with a spa visit or gambling, the first thing Wynn wanted its guests to read is its in-room vegan meals. This means nothing to carnivores, but to people of my ilk, this is unheard of. More often than not, ordering at a non-vegan restaurant goes something like, “Yeah, I’ll take the salad with no cheese and no dressing and a glass of water.” But later that night at Lakeside at Wynn, a plate of bread showed up, and the server told me which breads were vegan. Then he brought vegan butter. I started with an arugula salad ($14) topped with candied nuts and sherry vinaigrette that set a standard


for the rest of my trip. At this moment, the combination of the salad and the room-service menu made me realize that when it came to vegan meals, Wynn meant business. Next was “clam” chowder ($15) made with a cashew-cream base and smoked oyster mushrooms that Chip, my surf-andturf-loving friend, enjoyed as if it were the real thing. For the main entree, I ordered “crab” cakes ($20) made with toasted pasta, tomato confit and ancho-garlic aioli and a side of asparagus, but I didn’t get a side of asparagus ($14) — I got an entire asparagus farm. I don’t usually eat breakfast, but the prospect of a pre-noon meal in Vegas of something other than strawberries was too good to pass up, so the next morning at Society Café Encore consisted of a blood orange mimosa and (faux) egg flatbread ($13). The drink was yummy, but it was the nearly foot-long flatbread with spinach, two types of vegan cheese, fake eggs and vegan sausage that I’ll come back for. If you’re vegan and hung over (and you’re in Vegas, so you are), this is a mandatory must-have. Lunch at Wazuzu wasn’t necessary, but in Vegas what is? With gluttony on the brain, I began with a vegan crunch roll ($18) — string beans, cucumber and avocado topped with Japanese rice crackers — and a California roll ($12) made with avocado, cucumber, asparagus and brown rice wrapped in seaweed. After mixing wasabi and ginger, I downed the four-piece crunch roll in seconds and felt that, finally, I was experiencing a side of Vegas previously unknown to my taste buds. Typical casino lunches used to consist of my sneaking French fries off friends’ buffet plates. This, however, was no typical casino lunch. Two minutes later, I ate one of the six-piece California rolls when the word “no” reentered my vocabulary. Then more food came out. With the vegan drunken noodles ($24) — made with fresh rice noodles, Thai basil, sweet soy sauce, chiles, onions and Gardein chicken — I crossed that line between eating too much and becoming a raving glutton. I didn’t finish the noodles, although they were the best dish I had during my visit.



The Gentle Man - Issue 1