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Guest Blogger: The Glowing Fridge – Candy Cane and Marshmallow Peppermint Fudge

16 Dec

I noticed Shannon’s recipe online and HAD to ask her for it. Shannon is the author of The Glowing Fridge and has written an amazing recipe for Candy Cane and Marshmallow Peppermint Fudge. Who can resist such a beautiful recipe! I had to find out more about the creator of such a treat.

Please meet Shannon in her own words, “Shannon is a nutrition junkie and health enthusiast specializing in the plant based lifestyle. She graduated from Purdue University in 2011 with a Bachelor’s degree in Health and Fitness and is now a recipe creator and blogger at The Glowing Fridge, where she shares colorful, nourishing kitchen creations and offers nutrition tips plus helpful information along the way. Shannon’s passion for promoting the plant based lifestyle has blossomed since her transition to going vegan, as she was able to heal her acne, amongst other things, and finally develop healthy glowing skin. Her journey led her to create ‘The Glow Effect’, an ebook about every aspect of living plant based including why it’s optimal for your goddess glow and digestion, how to transition, what to expect, what to eat and more. She lives to inspire, motivate, create and flourish from this abundant plant fueled life!”

Please follow Shannon on her blog and other social channels: Instagram, Facebook, Twitter, Pinterest, Bloglovin. Welcome Shannon!

Vegan and Gluten Free Candy Cane and Marshmallow Peppermint Fudge - Creamy, Decadent, Festive and so Simple to create!

It’s Friday.

Let’s celebrate.

Why not start with dessert?

I’m pretty sure I always start out the new season with a festive dessert ūüôā I can’t help it. I’m really good at craving it.

We love sweets in this house. Marty is a candy fiend. Anyone who is close with Marty will know he can eat an entire bag of Skittles in a few minutes – I’m talking the large bag, not the small pack. This is the same with Sweet Tarts, Jolly Ranchers, and Gobstoppers¬†but usually Skittles win him over. I’m not sure how he does this and he usually feels sick afterward (I’m laughing as I type this because it’s quite the scene), then he says “no more candy for a while…” haha. Whenever we decide to watch a movie he looks at me and says, “Want to go to CVS and pick out candy?” Of course I say yes but usually I can’t eat anything from CVS (unless it’s full of garbage ingredients) so I always like to have an option on hand at home – just in case. I’m a fiend for anything sweet, but not the kind of artificial candy he eats… I just can’t :/

My one exception will be candy canes – they are not plant-based (I know!) but I’m allowing it, at least this year. Balance.¬†Crushed candy canes add that sweet minty crunch to this freezer fudge, making it the most amazing and festive holiday treat! I found vegan marshmallows at Whole Foods (yes!) so I added a few chopped marshmallows for more texture – so YUM. Who knew vegan + gluten free marshmallows existed?!

Vegan and Gluten Free Candy Cane and Marshmallow Peppermint Fudge - Creamy, Decadent, Festive and so Simple to create!

I love this Candy Cane and Marshmallow Peppermint Fudge because it’s a change from my usual chocolate fudge that I can’t seem to part with; plus it’s very holiday-ish! Think creamy, buttery (but no butter in the recipe), sweet, minty and light. How do you get that minty green color? From whole foods – oh yesss. I used E3Live and spinach; total added bonus with the greens. You will not taste the green components. PROMISE. You could use spirulina powder and spinach or any green powder really. Just add it in small amounts (teaspoons) until you achieve your desired minty green color.

Step one: Crush candy canes. I added 7 candy canes to a ziplock bag and pounded them with a large kitchen spoon. Anything works, really. Line a 8×8 square pan with parchment paper and spray coconut oil (or your spray oil of choice). Add in half of the crushed candy canes and save the rest for the topping.

Vegan and Gluten Free Candy Cane and Marshmallow Peppermint Fudge - Creamy, Decadent, Festive and so Simple to create!

Step two: Blend all ingredients for the fudge until smooth and creamy. Pour mixture into the square pan. Top with the remaining crushed candy canes and chopped marshmallows (optional).

Vegan and Gluten Free Candy Cane and Marshmallow Peppermint Fudge - Creamy, Decadent, Festive and so Simple to create!

Step three: Place in freezer for about 4 hours or until firm. Cut into squares and go for it.

Vegan and Gluten Free Candy Cane and Marshmallow Peppermint Fudge - Creamy, Decadent, Festive and so Simple to create!

It’s super easy to make with simple clean-up and keeps well in the freezer. What’s not to love?

[yumprint-recipe id=’73’]

¬†Happy holidays ūüôā

Guest Blogger: GMO Free Girl – Quinoa Stuffed Acorn Squash

28 Nov

Right in time for US Thanksgiving, our newest guest blogger is Tammi, author of GMO Free Girl. Here she is in her own words, “Hi! My name is Tammi! I live in California with my husband and 3 kids and I have been vegan now for 4 years. When my son was 11 months we found out he was allergic to dairy so we changed the way we eat, and that meant going vegan for me and the kids – still working on the hubby! I have a passion for the environment, informing others about the dangers of GMOs, and I love making a mess in the kitchen! Here is my recipe to share!”

Have to love that enthusiasm. Follow Tammi on her blog, Facebook, Twitter, Pinterest, and Instagram account. Welcome Tammi!

Why stuff a turkey when you an stuff a squash instead? I guess you can say I’m violent that way – I like to cut my squash open, scoop out the insides, cook them, and then stuff them. Ok, just a little vegan fun there – I couldn’t resist.

There are so many different types of squash and the acorn squash is one of my favorites for it looks. When you cut it open it looks like a pretty flower. Plus, it really is the perfect squash for a single serving, making it a fabulous way to impress your guests on Thanksgiving!

Don’t forget to save your seeds and roast them! Just like pumpkin seeds, winter squash seeds make a great snack food too. Once you have removed all the seeds, sprinkle them with a little salt and place them in a single layer on a [preferably lined] cookie sheet and roast them at 170¬įF for 15-20 minutes. The seeds contain a good amount of monounsaturated and polyunsaturated fats, so don’t let them go to waste!

I hope you all enjoy this recipe and have a wonderful pre-Thanksgiving weekend! It feels like a Friday to me because my kids are off school already. Yay! I’m thankful for school, but I’m also thankful for cozy mornings with my kiddos.

xoxo, Tammi

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Quinoa Stuffed Acorn Squash

Serves 6

Ingredients

  • 3 acorn squash
  • 1 cup quinoa
  • 2 cups water
  • 5-6 large kale leaves
  • 1 package cremini mushrooms (approx. 2 cups)
  • 4-5 celery ribs
  • Juice of 3 lemons
  • Lemon zest
  • 1 tablespoon shoyu
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • freshly ground pepper, to taste

Directions

  1. Always start by thoroughly washing the outside of the squash. Then cut each squash in half and scoop out the seeds. Save the seeds for later so you can roast them!
  2. Clean the mushrooms by rinsing them in cool water and lightly rubbing them with a towel. Remove and discard the stems.
  3. Thinly slice the mushrooms and place in a bowl. Add the shoyu and the juice of 2 lemons and let the mushrooms soak while you prepare the rest of the meal.
  4. Preheat the oven to 350 degrees. Rub the top of the squash with olive oil and sprinkle with salt. Place the squash cut side up onto a baking dish. Bake for 30-35 minutes or until the inside is soft.
  5. In a small saucepan, add in the water and quinoa and bring to a boil. Reduce to a simmer, cover with a lid and cook for 10-12 minutes.
  6. Cut the stems out of the kale leaves and discard. Thinly slice the kale into small ribbons and place in a large bowl.
  7. Dice the celery and add to the bowl.
  8. Drain the mushrooms and add to the bowl with the kale and celery.
  9. When the quinoa is done cooking, fluff it with a fork and add it to the bowl with the rest of the veggies. Mix everything together and add the juice of the last lemon, olive oil, and salt and pepper. **Tip – the longer you let the quinoa sit, the better the flavors will be. I let mine sit for at least 15-20 minutes before serving.
  10. Once the squash is done, remove them from the over and let them cool off for about 5 minutes. Because they will be the “bowl” in this dish, you don’t want them to be too hot to touch!
  11. Add in the quinoa and top with lemon zest for an additional boost of flavor! I also love to crack some fresh pepper on the top for presentation.
  12. Enjoy!

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Virtual Vegan Potluck: Two Days Away!

14 Nov

Can you smell the excitement!

Guest Blogger: Mojo Central – Haupia: Hawaiian coconut pudding

28 Oct

Why not start the week off with pudding? Monday is hard enough and this recipe is lovely comfort food. Please welcome back returning contributor and author of Mojo Central Р Cat McDonald. Cat is a Web editor, blogger, freelance writer, mom, and vegan. Follow her blog on twitter and pinterest. Welcome back Cat!

coconut pudding in a small dish with plastic spoon

Here’s the little dish I got from Hula Girl

On a recent mad dash to catch the food trucks, for a late lunch, I picked up a little dessert from Hula Girl food truck.

It was haupia, a Hawaiian pudding, very similar to panna cotta, made with coconut milk instead of cow milk.

It was so good, I had to try making it at home.

So I mashed up a couple of recipes, hammered open a fresh coconut and used the meat and the water, added just 1/2 cup of canned coconut milk and a small amount of agave instead of white sugar.

I didn’t have macadamia nuts, but I did toast some freshly grated coconut to sprinkle on top.

Delish!

knife, graters with grated and chopped coconut on kitchen counter

chopping and grating the coconut

stir until very thick

stir until very thick

sprinkle with toasted coconut and put in the fridge

sprinkle with toasted coconut and put in the fridge

haupia slices with fresh mango

Homemade haupia slices taste great with fresh mango

Haupia recipes

Related posts

Guest Blogger: Air Eater – Virtual Vegan Potluck November 2013!

27 Sep

Hello everyone! I wrote a post on Air Eater to remind people about Virtual Vegan Potluck. I hope you all share this post and let EVERYONE know their recipes are welcome. We really are excited to get the word out so this year can be the biggest yet! Thank you!
– Lidia

 

Are you all MoFo’d out yet? I adore what people have been making, just lovely, creative and informative. Vegan MoFo is seriously amazing, such a wonderful bonding experience for everyone and love all around. Such a nice tie in to Virtual Vegan Potluck! YES! It’s back and it’s going to be amazing!

This year we are going to be strict with dates. I cannot explain the stress of having to update 100+ blog URL’s and having to tell other bloggers some people have dropped out and to re-route their link to reflect the change. Yes, it’s a bit of a pain, especially on a Saturday morning. No one needs that mess. The experience should be painless, coordinated and easy.

Help us help you! If you’re participating this year Annie will set up due dates that MUST be adhered to, if not, you’re not in. As much as we want everyone to participate there is said headache I mentioned above. We all have things that happen, such is life and we do understand, that’s why we’re trying to do this early to avoid issues.

So, that said, I hope you have a category picked out: appetizer,  beverages, bread, salad, sides, soup, main dish, dessert.

Do check out May’s Potluck here¬†and HOW IT WORKS here. Please do not be alarmed if you have never participated, Annie has made very clear instructions on how to do everything. We will have mentors this year fielding questions and we really hope to bring you the very best experience you can have. Our hope is to bring vegan recipes together and show people that yes – you CAN have a delicious vegan meal without compromising taste. Please spread the word, get people talking, and sign up!

Happy VVP’ing!

Guest Blogger: Mojo Central – Vegan chilaquiles recipe

5 Jul

Please meet Cat McDonald, she is the author of Mojo Central and “a freelance writer, Web editor, blogger, and former gypsy seeking clarity, community, and organic produce. She eats her lunch for breakfast.” Follow Cat on her blog and Twitter. Welcome Cat!

chilaquiles ingredientsThe first time I had chilaquiles, I was staying with friends at their family’s house in the Yucatan, near Progresso. The house was a white stucco with curving walls and red terra cotta tiled floors. We could walk in a straight (okay, meandering) line from the back porch to the pool to the beach, and wade right into the warm water of the Gulf of Mexico.

Every morning, the house rooster would wake us up and we’d make our way to the dining room. We’d have a feast that always included fresh fruit–my favorite was the perfectly ripe papaya sprinkled with lime juice, fresh juice–liquados made to order, and chilaquiles. The menu varied somewhat, but once I discovered chilaquiles, I had to have them every day.

In the old days, I had some luck recreating these uhr-chilaquiles. Now I’m giving it another go for the vegans. I think these come pretty close.

Ingredients

  • 8 corn tortillas
  • 1 cup tomatillo salsa*
  • 1 cup black beans, crushed a bit with a potato masher
  • 1/2 cup chopped tomatoes
  • 1/4 medium red onion, sliced thin
  • 1 pinch cayenne pepper
  • 1/4 tsp. each: cumin, salt, cinnamon, nutmeg
  • 1/2 tsp. epazote (or oregano)
  • 1 tsp. cocoa powder
  • optional: 1/4 cup shredded Daiya cheez
  • 2T chopped cilantro
  • fresh limes

Toppings

  • avocado slices
  • shredded iceberg lettuce
  • roasted pumpkin seeds (pepitas)
  • cashew creme

Method

Bake the tortilla pieces at 350F for about 12 minutes, until crisp but not browned. You can also dry-roast them on in a cast-iron skillet. Cool, then cut or tear into wedges.

In a bowl, mix together the salsa and the chips. Pour them into the bottom of a cast-iron baking pan.

Sprinkle the cheeze on top, if using.

In the empty bowl, mix the beans, tomatoes, onion, and spices. Pour the bean mix on top of the chips.

Bake at 375 for 15-20 minutes.

Serve hot with your choice of toppings.

* For the salsa, I used Trader Joe’s salsa verde. But if you’re from New Mexico, just grab about 1 cup of homemade green chile gravy from your freezer.

a plate of vegan chilaquiles with lime and cilantro

Vote for your Favorite Virtual Vegan Potluck Recipes!

23 May

What Kat said!

The Vegan Kat

If you haven’t voted for your favorite recipes in the Virtual Vegan Potluck, go vote now! You still have a few more days to get your votes in. Of course I would appreciate a vote for my Chocolate Peanut Butter Pie with Fresh Berries, but you should pick your favorites! There are so many recipes that look delicious!

If you have the time, I recommend making your way through the whole potluck, because there are lots of great recipes. But if you’re short on time (there are a ton of recipes and it takes quite a while), I thought I’d share just a few of my favorites in each category, as other VVP bloggers have done. It’s really hard to narrow them down, but I thought it might help in your voting process if you don’t have time to go through all the recipes.

Appetizers:

View original post 287 more words

Guest Blogger – Air Eater – Air Eater on Holiday

23 Jul

Hello everyone! I am on holiday this week and that means I am going to be working on the Vegan Bloggers Unite! conference Mat and I are planning for 2013, plus, seeing a few Concept Branding clients. Really looking forward to finding the right venue and sponsors for this. I imagine the conference is going to a fun meet up.

Please check back next week when I’ll have more posts on Air Eater and Vegan Bloggers Unite! For all those who wish to contribute, I still need two more VBU! posts. ¬†Thank you everyone who has already sent me their posts – they will go up next week. ¬†Please let your vegan blogger friends know I’m looking for submissions. Click here for instructions.

See you in a week!

Guest Blogger – RanVeganess: The Journey to Kissable Soft Lips ~ Muah!

6 Mar

Please welcome back the very kind and beautiful RanVeganess! Visit her on Facebook here.

Say so long to picking up lip balms thinking that they’re vegan…only to find that they contain beeswax or lanolin. There are so many vegan lip balms out there now, which is totally awesome because it shows that those ingredients are not needed to make high quality products that perform just as good and lots of times even better.

My lips tend to be dry and are always peeling.  So finding good lip balms have been my journey.  When testing lip balms, I always try them alone and with lipstick, as with lipstick my lips tend to be drier.  I have fortunately been able to try awesome lip balms along the way and would love to share them with you here.



Rosebud Perfume Co.

Smith’s Rosebud Salve from Rosebud Perfume Co.,¬† is one that I have been using for a couple of years now. ¬†It’s a really great product. It is a special petrolatum base balm that is infused with essential oils and cottonseed oil. ¬† It comes in a small, cute vintagesque tin. ¬†The product is made to be applied with your fingers. ¬†I love using it as a night treatment, as I wake up with very soft, supple lips. ¬†Under lipstick, I use a very thin layer of it, as the formula is rich. ¬†It does need to be reapplied¬†occasionally, but I tend to be lazy about it because I prefer to use a tube when out and about. ¬†I recently found out from Rosebud Perfume Co. that they now carry the Rosebud Salve in a tube. ¬†Sweet!

I really like the tube. ¬†So much more convenient. ¬†I love the tin, but I prefer to carry the tube in my purse and have the tin at home. This is not important, but it was a thought I had while trying out the tube. ¬†When it’s hot out, the product stays in tact in the tube, whereas in the tin the product sometimes melts and slides to the side. ¬†I got the Medley of Lip Balm Tubes, which included the Strawberry Lip Balm, Rosebud Salve, and Mocha Rose Lip Balm. ¬†Unfortunately, only the Rosebud Salve Balm was vegan. ¬†The tubes came in a large, elegant tin. ¬†Rosebud Salve has a lovely, nice perfume like rose¬†essence. ¬†I really like the scent. One thing that I like to note is that a friend of mine, while visiting California, developed severely red, chapped lips during his visit. ¬†The Rosebud Salve helped soothe his lips. ¬†He was amazed. ¬†He kept asking to use it because it helped relieve the irritation.


Merry Hempsters

Merry Hempsters is the first balm that I have ever tried that is made of hemp seed oil.  It is infused with a non-GMO vitamin E and Rosemary extract. They have a handful of flavors.  The Peppermint and Spearmint reminded me of minty chewing gum and how it gives that refreshing, coolness in your mouth. The Vanilla has a warm, mild vanilla scent.

When I wore the balms with my lipstick, I had to reapply often as they didn’t work well with my lipstick. ¬†The balms, on their own, made my lips feel well-coated and they did last long. ¬†The balms applied on smooth and thick, which gives that protected feeling that is needed in windy areas. ¬†What is neat about¬†Merry Hempsters¬†is that they strive in using the most cutting edge eco-packaging. ¬†One that I found most interesting is that they use tree-free paper made from hemp stock. ¬†That is eco-sustainability.

Crazy Rumors

Crazy Rumors¬†is so fun. I totally love the swift scent that these lip balms have. ¬†The scent these balms gave, seriously made me want to eat them. ¬†Okay, I wouldn’t eat them, but that was definitely what I thought to myself when I first got them. ¬†They have fun names and flavors. ¬†I got the Fresh Squeezed Limeade, Brew Peppermint Lemongrass, and HibisKiss Coral Lip Color. ¬†I love the scent of Limeade because it reminds me of lime candies that I love eating. ¬†The mocha was like a divine cup of mocha latte. ¬†As for taste goes, I really like the HibisKiss. It has a light sweetness to it and the scent is really nice.

Crazy Rumors made my lips feel so nice when I first smoothed it on.  I kept rubbing my lips together.  They totally felt so soft and smooth.  The balm feel very light on the lips. Although, like I said, the true test was with lipstick.  My lips stayed kiss-ably soft.  After a few hours, I felt it wearing off.  It still felt very soft.  It was just slightly dry, but not to the point where it starts to peel.  Big plus.

The HibisKiss Coral Lip Color is my favorite of the three because it went on like lipstick. ¬†It didn’t have the thick feeling of lipstick, but rather it was like a light coat with color. ¬†The color is a very pretty coral with a slight shimmer to it. ¬†It didn’t feel dry at all. ¬†I was very pleased with it.

Hurraw!

Hurraw! is a lip balm that I am definitely Hurraw!-ing about. They have several  flavors that are made of raw ingredients, meaning they are processed below 118 degress (keeping all the essential nutrients and enzymes intact). The lip balms were uniquely shaped, making application a breeze.  They glided on luxuriously smooth. They fit practically unnoticed in my pocket.  Hurraw! has the cutest criteria that my lips absolutely agreed with.

I have the Vanilla Bean, Mint, Black Cherry Tinted, Grapefruit, and the Night Treatment, which came in a cute, reusable tea bag. ¬†The night treatment made my lips ready for the day. ¬†I woke up with soft, smooth lips, not dry at all. The balms¬†made my lips feel so moist on contact. ¬†I love the moist sheen that Hurraw!¬†gives my lips. ¬†When the balms wore off, my lips didn’t feel dry at all. ¬†I didn’t have to reapply, but I wanted to because I liked the moist feeling they gave.¬†The tinted cherry lip balm was my favorite. ¬†It had a lovely, light rosy tint. ¬†It made my lips look like I was naturally born with that hint of color. ¬†With the moistness, it was kind of like lip gloss minus the stickiness of one. It’s the perfect product for those natural days.

It is amazingly nice to be able to find lip balms that work well with my lips, even better so…that they are cruelty-free and vegan. ‚ô•
*The lip balms are complimentary products, except for the Rosebud Salve tin.

Guest Blogger: Marty’s Flying Vegan Review – “Vegan, what’s your job?”

12 Jan

Please welcome back our travelling vegan pilot Marty from Marty Flying Vegan Review!

I have so much to catch up on from the California trip but this has been on my mind lately and perhaps a bit more important than restaurant reviews.  (I know, I know, ya gotta eat.)

I was at a Vegan Drinks in NY the other week and was having a conversation with someone who basically said that, as far as talking to other people about veganism, he didn’t do it. ¬†His being vegan was, “enough.” ¬†I told him that I had to somewhat disagree with him.

From my pics and writings you know that if I’m not working and in a uniform I ALWAYS wear something with a vegan-ish message. ¬†My tee shirts or buttons are the easiest way to strike up a conversation with someone who either will say, “Harrumph,” give me a thumbs up, or just make some comment or other. ¬†It doesn’t matter what the comment is, they’ve just opened up the door for me to talk about veganism with a complete stranger. ¬†It’s rare that someone says, “Hey, I’m a vegan too,” but even that will give me the opportunity to talk about what they do and how they participate in the vegan community. ¬†Most of the time I hear all of those standard comments that, if you’re vegan, you’re all too familiar with.

If they tell me about how much steak they hardly eat anymore I’ll start talking about how much I eat and asking questions about why they cut down.

If they tell me how they couldn’t ever be a vegan I’ll tell them about how my grandfather was a butcher and as a kid I worked on the fishing boats in Sheepshead Bay, Brooklyn and thought the same thing at one point in time.

If they tell me about how they have a rescue dog, (I do wear a spay/neuter button on one of my knapsacks … one of my few single issue buttons), I’ll ask them if they ever rescued a pig.

I will start to talk about diet and health, environmental issues and compassion and wherever I get a glimmer or a “Hmmm,” I know that that is the direction the conversation will take. ¬†I figure I only have a minute or two in random encounters whilst out and about. ¬†What’s my goal? ¬†What’s my job?

Well, I figure that the most important thing I can do is the equivalent of moving that first grain of sand under a ship that’s run aground. ¬†I want to plant, minimally, the smallest of doubt, the first formation of questioning the status quo of food and how we treat animals. ¬†I know that the odds of the lightbulb going off in the short time I interact with this stranger are slim to none. ¬†(Although recently someone pointed to my “My Food Didn’t Scream” button and said in that moment they “got it” … so it can happen … like love at first sight). ¬†The odds are much greater that I can implant a thought to change the mindlessness of food consumption in that persons life. ¬†If I do that and you do that and the next vegan does that who knows if, (not when), the news of the next animal flesh recall or mad cow outbreak headline ¬†will finally push this person over the vegan line. ¬†I don’t know. ¬†Perhaps you’ll have been the person to move that grain and I’ll be the one to add the final push.

I just heard a lecture by Dr. Steven Best.  He raises some interesting points that shifted my thought process, (and caused me to get off my butt and write this), about our vegan movement.  How much time do we have left if scientists say that by 2050 there will be no fish left in the sea?  And there will be 8.9 billion people* to feed.  And the polar ice caps will have melted?

His statement that we’re not in the 6th century, acting like we have all the time in the world, but the 21st and time is literally working against us, really struck home. ¬†China’s middle class is about the same size as the entire U.S. population … and they all want meat. ¬†300 million new meat eaters. ¬†If we don’t work at making people come over to the vegan side we are definitely going to be losing this war, and this world!

It’s in English, subtitled in German.

I think it’s a good use of a half hour of your time. ¬†I think I’m better able to serve this movement working my job and making a salary and blogging and being an activist than I am sitting in jail for some direct action at this point in my life but you’ll have to make your own decisions about what he suggests we ought to be doing.

Our job is to make more vegans.  Make a lot more vegans.  And do it soon.

Start conversations with anyone the least bit interested in hearing what you have to say.  Talk about their health, talk about the environment, talk about compassion and speciesism.  One of those will strike a chord.  Do it every day.  Do it twice a day.  We need a groundswell and we need it now.

*http://www.un.org/esa/population/publications/longrange2/WorldPop2300final.pdf