www.vrg.org VOLUME XXIX, NO 3 Baking with Coconut Flour and Coconut Sugar Sugar Coconut and Flour Coconut with Baking N A I R A T E G E V Inside! Results Poll VRG 2010 the Get Vegetarian? Are 18-Year-Olds to 8- Many How J $ 4 . 5 0 O
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S n s NUTRITION HOTLINE QUESTION: “I’ve been trying to save usually includes some leeway REED MANGELS, PhD, RD money by buying food at a store that for home usage if the product sells products with expired ‘sell by’ is properly refrigerated. In other dates. Is this safe?” N.E.C., MA words, don’t purchase products after the ‘sell by’ date, but if ANSWER: Interestingly, federal law you notice something in your does not require most food com - refrigerator that’s a few days panies to include dates that indi - beyond the ‘sell by’ date, it’s cate by when the food should probably still good. Of course, be sold or eaten on the package. if it looks or smells suspicious, However, many companies do discard it. this so that the purchaser can be An ‘expiration’ date. If you haven’t relatively certain that the food is used the product by this date, fresh. Products that must display toss it out . dates include some baby foods and Sometimes you’ll come across a infant formulas. These products scratch-and-dent sale in a discount should not be used after their food store. Generally, canned prod - expiration dates. ucts that have minor dents are safe Some of the types of dates that to use. Major dents on cans or jars may appear on foods include the with rust, cracks, leaks, or bulges following: This issue’s Nutrition should be avoided, as should cans A ‘best if used by’ or ‘use by’ date. with dents at the seam or by the Hotline considers if As you might guess, this means rim. Packages of food that have it is safe to consume that the product should be been torn or opened should not fresh and will have the best be purchased because the contents expired foods, whether flavor and texture if used by could be stale or have bugs. this date. Beyond this date, autolyzed yeast extract the product may begin to QUESTION: “What is autolyzed yeast is the same as MSG, deteriorate, although it may extract? Is it the same as MSG? still be edible. Perishable foods, Will it have the same effect as and if agave nectar is like those in the refrigerated MSG?” M.E., via e-mail a healthy alternative section, should not be pur - chased after the ‘best if used ANSWER: Autolyzed yeast extract is to sugar. by’ or ‘use by’ date has passed. added to foods as a flavor enhancer. Foods that are unlikely to spoil It is produced by adding salt to (cereals, crackers, etc.) can usu - live yeast. The salt makes the yeast ally be eaten after their ‘best cells undergo lysis, which means before’ date, although they that the yeast cells disintegrate and may have lost some of their are no longer able to function as flavor, freshness, and even yeast typically does. The result of nutritional value. this is autolyzed yeast, which is further processed to make auto - A ‘sell by’ date tells the store how lyzed yeast extract. This product long to display the product gives foods a savory flavor. for sale. This is often used for refrigerated products. This date (Continued on page 29)
2 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL MANAGING EDITOR: Debra Wasserman FEATURES SENIOR EDITOR: Keryl Cryer EDITORS: Carole Hamlin, 6 · From Veal to Vegan, Creole Style Jane Michalek, Charles Stahler NUTRITION EDITORS: Reed Mangels, PhD, RD, Laissez les bon temps rouler with Meryl Austin Cryer’s Louisiana recipes. Suzanne Havala Hobbs, DrPH, MS, RD NUTRITIONAL ANALYSES: Suzanne Hengen 10 · How Many Youth in the U.S. Are Vegetarian? COVER PHOTO AND STYLING: Food and Finance High School Eatwise Club with Linda Long The latest VRG-Harris Poll finds out more about 8- to 18-year-olds. ART CONTRIBUTOR: Vonnie Crist VRG VOLUNTEER COORDINATOR 14 · Secrets of the Seasonal Vegan AND CATALOG MANAGER: Anne Sadler WEB DEVELOPMENT/RESEARCH: John Cunningham Debra Daniels-Zeller creates adaptable dishes to use year-round. RESEARCH DIRECTOR: Jeanne Yacoubou DEVELOPMENT: Sid Bravmann 20 · L-Cysteine in McDonald’s Pies RESTAURANT GUIDE/MEMBERSHIP: Sonja Helman Jeanne Yacoubou, MS, learns that this ingredient is animal-derived. VEGETARIAN RESOURCE GROUP ADVISORS: Arnold Alper, MD; Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD; Jim Dunn; Heather Gorn; 22 · Making The Cover Suzanne Havala Hobbs, DrPH, MS, RD; Linda Long brings vegan food and photography to an NYC high school. Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD; Jerome Marcus, MD; Virginia Messina, MPH, RD; Mark Rifkin, MS, RD; Brad Scott, MBA; 24 · More Research Findings Wayne Smeltz, PhD Get updates on vegan chondroitin, American Airlines’ vegetarian options, and Blind Faith Café’s cheeses from Jeanne Yacoubou, MS. COPYRIGHT 2010 BY THE VEGETARIAN RESOURCE GROUP, INCORPORATED PRINTED IN THE UNITED STATES OF AMERICA. 26 · Cooking with Coconut Flour and Sugar The Vegetarian Journal (ISSN 0885-7636) is Chef Nancy Berkoff gives a crash course on these baking ingredients. published quarterly. The contents of Vegetarian Journal and our other publications, including web information, are not intended to provide personal DEPARTMENTS medical advice. Medical advice should be obtained from a qualified health professional. We often Nutrition Hotline 2 depend on company statements for product and ingredient information. It is impossible to be Note from the Coordinators 4 100% sure about a statement, info can change, Letters to the Editors 5 people have different views, and mistakes can be made. Please use your own best judgement about Scientific Update 12 whether a product is suitable for you. To be sure, do further research or confirmation on your own. Vegan Cooking Tips 21 SUBMISSIONS: We do not accept unsolicited Very Berry Cuisine, by Chef Nancy Berkoff manuscripts. Please send a query letter first. ADVERTISING: Vegetarian Journal does not accept Notes from The VRG Scientific Department 23 paid advertising. We do review vegetarian products. Veggie Bits 30 E-MAIL: Contact The VRG via e-mail at [email protected]. The VRG’s website is
The Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofit organization that educates the public about vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in the USA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. www.vrg.org VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 3 NOTE FROM THE COORDINATORS VRG VOLUNTEER OF THE YEAR e at The Vegetarian Resource Group greatly appreciate the hundreds of volunteers and donors who enable the organization to carry out W a multitude of outreach activities around the country. However, over the years, there are a few especially noteworthy people who have had an incom - parable impact on VRG’s growth and survival. Brad Scott made it possible for VRG to have an initial presence on the Internet during the 1990s. When someone looked up the word ‘vegetarian’ on Google, The VRG was the #1 search result for many years. VRG is now reaching 150,000 people online each month with vegetarian and vegan information. We also bene - fited hugely from Brad’s undertaking to move VRG into a new office and to set up and maintain its infrastructure. None of this would have happened without his generous assistance. Another truly exceptional volunteer is Reed Mangels, PhD, RD. For more than 20 years, she has had an unrivaled impact on professional information about vegetarianism and veganism. Her caring about people, The Vegetarian Resource Group, and scientific honesty are unsurpassed. We’ve been to several memorial services for activists, and usually noted in a humorous way was their strong personalities (i.e. focus on their own points of view and lack of empathy towards others). There’s no doubt about how much these people have contributed to their respective causes, and their personalities made that happen. This is another reason we have to acknowledge Reed, who has accomplished so much in a pleasant and professional manner. The VRG is forever indebted to these past Volunteers of the Year. This year’s Volunteer of the Year is also completely sincere, hardworking, and kind to others. If we were to add another headquarters staff member, we would want to hire her. Thank you so much to Heather Gorn! Heather is a relatively recent college graduate who first volunteered for VRG at age 15. She understands and appreciates the group’s philosophy but also brings in a younger perspective. Lately, she has been collaborating with numerous parties to revamp The VRG’s website and update the site regularly. We also want to thank Heather for working on VRG’s infrastructure and fundraising efforts so that the organization can con - tinue to foster a more ethical, vegetarian world for generations to come. You are contributing more than you will ever know. As Margaret Mead said, “A small group of thoughtful people could change the world. Indeed, it’s the only thing that ever has.” If you would like to make a difference, volunteer, and contribute your skills to The VRG, please call us at (410) 366-8343 or e-mail us at [email protected].
Debra Wasserman & Charles Stahler
Coordinators of The Vegetarian Resource Group
4 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL l e t t e r s
I’m also going to use some VRG’s MEMORIAL VRG Materials Help Teen Fight Animal of your pamphlets to give to the AND HONORARY cooks at our school. I set up a Auctions, Get Veggie meeting with them last year to GIFT PROGRAM How often have you wanted to Food into School add more vegetarian food, and make a gift in honor of a loved Hi, Jeannie! they were relatively receptive, but one or friend but weren’t sure My town has a fair every year I think the information you sent which charities are vegetarian- that takes place right before Labor me will help a lot. I’m planning friendly, pro-environmental, or Day. I can’t stand the fair because on meeting with them again pro-animal rights? Please remember they auction off the animals, and in September. Thanks again! The Vegetarian Resource Group. you have to see them going into Elisa P., via e-mail You can make a gift in memory the butcher trucks. In fact, the fair was the final step in convinc - of a loved one or as a living trib - Thanks for Those ute to honor someone you care ing me to become a vegetarian about on a special occasion, such about three years ago. Renal Patient Recipes! as a wedding or birth. We’ll send Anyway, thank you so much In response to Issue 4, 2009, an acknowledgement to you and for the pamphlets and all of your of Vegetarian Journal: the person or family you choose. help! I was really, really excited to Thank you for your recent article, Your gift will support educational see the huge package sitting on my “Menu Selection for Vegan Renal outreach programs and help pro - front steps! It has been absolutely Patients.” My husband has a kid - mote vegetarianism. wonderful! I’m hoping to pass out ney transplant now, but when he pamphlets to people leaving the was on dialysis, there was a defi - animal auction the first night of nite lack of literature and recipes Memorials & Honorary Gifts In memory of: the fair, along with the rest of the for a renal diet. While we are not week. It’s really upsetting to see, strict vegetarians (Don’t hate us!), In honor of: so I’m hoping people will be we enjoyed the article and the receptive. Also, the literature is recipes that were included. Very great because I can give different well-written! We truly appreciate Please send acknowledgement to: pamphlets out to different people the fact that you have recognized Name: based upon their interests. that there are different diets and Address: Thank you for your other nutrition needs for renal patients. ideas about spreading the word! Diane C., via e-mail My name and address: I’m planning on hosting a vegetar - Name: ian/vegan dinner at my school to Note: This article is available at Address: show people you can have a great
Thank you to Gretchen Chlebowski, Julie Conry, Susan Lincke, and Eric Sharer for working the Coming in the Next Issue: VRG booth at the Naperville VeggieFest and again to Gretchen, Julie, and Eric for working the VRG booth at VeganMania, held in Illinois. VEGAN PANINI Special thanks to David Schneider for his dona - tion in memory of Ernie Kopstein and to Sid and Plus: Baby Boomer Cuisine, 2010 Scholarship Winners, Diane Bravmann for their donation in memory of William McStay, Jr. Guatemalan Dishes, Flavored Mashed Potatoes, and more!
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 5 From Veal to Vegan, Creole Style By Meryl Austin Cryer
ORN AND RAISED IN NEW PAW-PAW’S SMOTHERED Place the turnip roots and water Orleans, I began learning in a 3-quart pot, cover, and bring Creole-cooking techniques TURNIP ROOTS (OR HASH to a boil. Then, uncover and con - aBs soon as I could reach the stove - BROWNS) tinue boiling until tender, approx - top. My grandfather, Gilbert (Serves 8) imately 10 minutes. Austin, had a farm in Opelousas, In a saucepan, melt the mar - garine. Add the sweet onions, bell Louisiana, and maintained a herd ‘Smothered potatoes’ (known more peppers, and garlic, and sauté over of roughly 100 head of cattle. commonly as ‘hash browns’) are used medium-low heat until the onions When calves were born, it was as a breakfast item or as a side dish are soft and translucent, approxi - typical for our freezer to get filled for dinner in Creole households. mately 30-45 minutes. If water with veal! I learned quickly how To make the smothered potatoes, is left in the pot, drain off. Add to smother steaks in a gravy with use Irish potatoes or Yukon Golds. the pan of cooked vegetables and peppers and onions and how to Follow the directions for the turnip margarine to the roots. Add the best use beef and pork products. roots but also add a teaspoon of cayenne, scallions, parsley, and In addition, we took advantage crushed rosemary, if desired. Cook (for potatoes) rosemary. Stir well of the abundance of fresh, local the potatoes a little longer because and continue cooking over medi - seafood from Lake Pontchartrain you want these to brown. Stir often um-low heat until the edges of the and the Gulf of Mexico. to prevent burning because the mix - onions begin to brown. Serve hot. Once my daughter, Keryl, ture will begin to stick. (You want embraced a vegetarian diet and this to happen so the hash browns later became the Senior Editor of Total calories per serving: 207 Fat: 17 grams have a crustiness.) Carbohydrates: 13 grams Protein: 2 grams Vegetarian Journal , the challenge Sodium: 257 milligrams Fiber: 3 grams was to transition recipes to vegan 6 cups turnip roots, peeled and diced fare with a Creole flare. Even 3 cups water, enough to cover the tops though dishes like smothered okra of the diced turnip roots GRANNY THÉRÈSE’S and red beans with rice are veg - 6 ounces nonhydrogenated vegan ‘BUTTER BEANS’ etable-rich, they are traditionally margarine (Serves 8) cooked with generous amounts 3 cups peeled and chopped sweet Vidalia of seafood, beef, and pork. Vegan onions (Start with 3 medium-sized Though red beans are the most cookbook recipes never quite sat - onions.) famous New Orleans bean dish, isfied our southern Louisiana taste 1 cup chopped green or orange bell tourists aren’t aware that many buds, so we modified our family peppers locals turn to ‘butter beans’ (more recipes to make them even more 4 cloves garlic, peeled and minced commonly known as ‘lima beans’) appetizing. Readers may choose 1 teaspoon (approximately 4 dashes) during Lent, when Catholics are to modify recipes as needed (by cayenne pepper, or to taste forbidden to eat meat on Fridays. reducing margarine and oil) to 1/2 cup chopped scallions During Lent, my grandmother suit their dietary preferences. 1/4 cup parsley flakes would prepare this recipe by just
6 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL adding butter, which makes it easy CHUCK AND JOS’ GUMBO 1 pound 2 ounces WestSoy Chicken-Style to transition this dish from Creole (Serves 12) Seitan to vegan. 8 cups water, divided 1 Some people make gumbo with just /2 cup instant roux or homemade roux Olive or corn oil spray a blend of meats; others add seafood. using recipe above 1 pound large dried lima beans (known Our family recipe was made with 2 Tablespoons kelp granules as ‘butter beans’ in New Orleans) country sausage, hot sausage, crabs, 1 teaspoon gumbo filé (ground sassafras 4 large bay leaves shrimp, oysters, chicken, ham, duck, leaves, available in the spice aisle in 8 cups water and beef. Uncle Chuck and Aunt some large grocery stores and online) 1 8 ounces nonhydrogenated vegan Jos each have versions the family /2 teaspoon powdered thyme 1 4 cup parsley flakes margarine loves, but each is also unique. / 11 2 teaspoons cayenne pepper 1 large yellow or sweet Vidalia onion, The key to great gumbo is to add / peeled and chopped ingredients that you love. This recipe 1 large green or orange bell pepper, serves only as a guide to creating a Using medium-low heat, melt the margarine in a stockpot. Add the chopped vegan version. Use 2 1/2-3 pounds of onions, bell peppers, and garlic and 4 garlic cloves, peeled and minced your favorite vegan ‘meats’ selected 1 sauté together until the onions are /4 cup parsley flakes to create a blend of flavors, and soft and translucent, approximately instead of water, you can substitute 20-35 minutes. Add the bay leaves Spray the bottom of a soup pot or vegan chicken or vegetable stock. and sauté for another 10 minutes. stockpot with an olive oil or corn If an instant roux (a mixture of Raise the heat to a medium setting, oil spray. Rinse and sort the beans flour and fat used to thicken soups, add the vegan meats, and stir-fry to remove any foreign material. sauces, and gravies) is not available, for approximately 5 minutes. Place the beans, bay leaves, and you can make your own by blending Use 2 cups of the water to dis - water in the pot. Cover and bring 1/2 cup flour with 1/2 cup vegetable solve the instant roux . Add the roux , to a boil, stirring occasionally. oil. Stir constantly over a medium- the 6 cups water, and the remain - Then, lower the heat to medium- low heat until the mixture is a ing ingredients. Stir well. Cover low so they simmer slowly. medium brown color. In a large pan, melt the mar - the pot and bring to a boil. Stir well. Lower the heat to medium- garine, and then add the onions, 4 ounces nonhydrogenated vegan low and simmer for 15 minutes. bell peppers, and garlic. Sauté margarine Make this gumbo a day ahead over medium-low heat until the 3 cups chopped yellow or sweet onions and to refrigerate it overnight so onions are soft and translucent, 1 cup chopped bell peppers the flavors can ‘marry.’ When ready approximately 30-45 minutes. 4-6 cloves garlic, peeled and minced to eat, warm, remove bay leaves, Add these to the butter beans 4 large bay leaves and serve over cooked rice. and let the mixture continue to 14 ounces Tofurky Italian sausage, simmer until the beans are tender cut into bite-sized pieces Total calories per serving: 342 Fat: 22 grams and creamy. Stir often to keep the 6 ounces Lightlife Smoky Tempeh Strips Carbohydrates: 18 grams Protein: 19 grams beans from sticking to the bottom (Fakin’ Bacon) Sodium: 687 milligrams Fiber: 5 grams of the pot. For a thicker mixture, once the beans are tender and have begun creaming, leave the pot uncovered so the mixture reduces faster. If the mixture gets too thick, add a little hot water while simmering to thin. Remove bay leaves and stir in the parsley 5 minutes before serving over rice.
Total calories per serving: 414 Fat: 23 grams Carbohydrates: 41 grams Protein: 13 grams Sodium: 258 milligrams Fiber: 12 grams
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 7 Total calories per serving: 78 Fat: 1 gram 1 large Vidalia onion, peeled and chopped JEFF AND LYDIA’S Carbohydrates: 18 grams Protein: 3 grams 1/2 large red bell pepper, chopped Sodium: 344 milligrams Fiber: 4 grams GAZPACHO 1/2 large green bell pepper, chopped (Serves 8) 2 cups large pecan pieces MAW-MAW’S TROPICAL 8 cups cooked rice Tomatoes are a fundamental ingre - 8 ounces dried Turkish apricots, diced dient for Creole cuisine, and this CARROT SALAD soup makes good use of them. (Serves 8) Pour hot faucet (tap) water over New Orleans is a wet city, and the cranberries and raisins and let it’s been said, “It’s a good wet!” Using Pecans are plentiful in southern them soak until they plump. Drain wine or liquors as a flavor enhancer Louisiana, and many families have well, and if necessary, pat dry. for food is common, but you don’t their own trees. Adding nuts and In a saucepan, melt the mar - have to use alcohol in this dish. crushed pineapple to a traditional garine, add the onions and bell carrot salad makes it appealing, peppers, and sauté over medium- 4 large tomatoes, peeled, cored, seeded, even to non-vegetable lovers. low heat until the onions are soft and chopped and translucent, approximately 20 1 large cucumber, peeled, seeded, and diced 1/3 cup raisins minutes. Add the pecans and sauté 1 large red onion, finely diced 1 pound carrots, peeled and finely grated until toasted. Remove from heat 1 large bell pepper, finely diced 1 cup chopped celery, including tender and toss with the cooked rice, 4 cloves garlic, peeled and minced leaves drained fruit, and apricots. Serve. 2 Tablespoons red wine vinegar or plain 1 cup chopped pecans vinegar One 20-ounce can crushed pineapple Total calories per serving: 360 Fat: 19 grams Juice of 2 limes (in its own juice), well-drained Carbohydrates: 47 grams Protein: 4 grams 1 bunch cilantro, chopped, reserving some 1 cup vegan mayonnaise, or to taste Sodium: 116 milligrams Fiber: 5 grams for the garnish 2 cups no-salt-added tomato juice Let the raisins soak in hot faucet AUNT CARM’S GREENS 3 canned chipotle peppers (tap) water until they plump. 1 Tablespoon cumin Drain well. IN PEANUT SAUCE 1 teaspoon ground cinnamon In a bowl, combine all ingredi - (Serves 8) 2 shots tequila (optional) ents and refrigerate until cold. 1 ear corn, roasted and kernels removed If you love African cuisine, this is from the cob, or one 11-ounce can Total calories per serving: 263 Fat: 17 grams an easy way to create a nutritious kernel corn, drained well Carbohydrates: 29 grams Protein: 2 grams side dish. I usually use the Glory Salt to taste Sodium: 283 milligrams Fiber: 5 grams Foods Sensibly Seasoned Mixed 5 ounces jicama, peeled and grated Greens (a low-sodium vegan blend (for garnish) MEL’S FRUIT of turnip, mustard, and kale greens available in many large grocery In a large bowl, combine the AND NUT RICE stores). I have tried using crunchy tomatoes, cucumbers, onions, (Serves 18) peanut butter for this recipe , but bell peppers, garlic, vinegar, lime I prefer the creamy variety. juice, and most of the cilantro. Our family’s traditional ‘dirty rice’ In a blender, combine the recipe uses chicken gizzards and 1/4 cup olive oil tomato juice, chipotles, cumin, livers. Substituting dried fruit and One 26- to 28-ounce can of your favorite cinnamon, and tequila. Add half nuts makes a colorful, delicious alter - chopped greens, such as collards or kale, of the vegetable mixture to the native, especially for the holidays. drained well blender and blend until only 1 Tablespoon granulated onion powder slightly chunky. Remove from 8 ounces dried cranberries 1 Tablespoon granulated garlic powder the blender and add the corn, 1/2 cup raisins 1 Tablespoon parsley flakes salt, and remaining vegetables. 1/2 cup golden raisins 1 teaspoon cayenne pepper, or to taste Garnish with the reserved cilan - 8 ounces nonhydrogenated vegan 4 heaping Tablespoons creamy peanut tro and jicama and serve . margarine butter
8 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL Heat the oil in a pan over medium- in a large bowl. Serve warm, or platter or a storage container. low heat. Add all of the other refrigerate and then serve cold. Store at room temperature. ingredients, except for the peanut butter. Stir until heated through Total calories per serving: 236 Fat: 14 grams Total calories per praline: 82 Fat: 2 grams and no liquid from draining the Carbohydrates: 19 grams Protein: 7 grams Carbohydrates: 16 grams Protein: <1 gram Sodium: 211 milligrams Fiber: 3 grams Sodium: 10 milligrams Fiber: <1 gram greens remains. (The mixture will sound like it’s starting to fry.) Stir in the peanut butter and continue KERYL’S PRALINES UNCLE ERROL’S stirring slowly until the peanut (Makes approximately 40 pralines) butter is melted and thoroughly LEMONADE PUNCH incorporated into the mixture. These have become a favorite at The (Serves 9) Serve hot. VRG’s Annual Pre-Thanksgiving Potluck! This recipe replaces evapo - Anyone who has visited New Orleans Total calories per serving: 130 Fat: 11 grams rated milk (or cream) with almond knows that the high humidity makes Carbohydrates: 6 grams Protein: 4 grams milk, which makes it vegan and adds the heat unbearable. No recipe sub - Sodium: 227 milligrams Fiber: 2 grams an even nuttier flavor to the pralines. mission would be complete without sharing our family’s favorite version UNCLE CURT’S CREOLE 3 cups organic white sugar of lemonade. You can substitute 1 cup vanilla almond milk (at room store-bought lemon juice in this POTATO SALAD temperature) recipe, but fresh-squeezed lemons (Serves 8) 2 Tablespoons nonhydrogenated vegan will yield the best taste! margarine When money got tight, Creoles often 2 dashes ground cinnamon 10 ounces (11/4 cups) fresh squeezed made a homemade substitute for 1-2 cups pecan halves (at room tempera- lemon juice (Start with 3 or 4 jumbo mayonnaise by mixing the yellows ture) lemons.) of hard-boiled eggs with yellow mus - 10 ounces (11/4 cups) orange juice, tard and cooking oil. Including the In a medium-sized pot, combine preferably with extra pulp mustard and vegetable oil remains the sugar, almond milk, margarine, 2 cups pineapple juice a standard in our family recipe, and cin namon. Cook, stirring, 5 cups water but I have modified it so that tofu over medium heat until sugar is 2 1/2 cups sugar (Use your favorite vegan replaces the hard-boiled eggs. For dissolved. Reduce heat to low and variety.) Uncle Curt’s unique spin on this continue to cook, stirring occa - Sliced oranges and lemons (to garnish) old-time favorite, you can substi - sionally, for approximately 20 tute yams (sweet potatoes) for the min utes until bubbly and foamy. Mix all of the ingredients except Irish or Yukon Gold potatoes. While the mixture cooks, lay for the sliced oranges and lemons. out sheets of aluminum foil, shiny Refrigerate until cold. Serve over 2 large Irish or Yukon Gold potatoes side up, on a flat surface, such as ice with half a slice each of orange 1 pound firm tofu, drained and chopped a counter or table. When the mix - and lemon to decorate. 1 cup finely chopped celery ture is bubbly, remove from heat. 1/4 cup chopped scallions Stir in pecans until evenly coated. Variation: Right before serving, 1/4 cup parsley flakes Use a large serving spoon to spoon fill each glass halfway with the 4 Tablespoons vegetable (soybean) oil mounds of coated pecans onto the lemonade base and then add cold 1 Tablespoon yellow mustard foil. Work quickly but carefully. citrus-based soda (such as 7 Up 1 Tablespoon black pepper If the mixture starts to harden in or Sprite) or ginger ale to fill. 1/2 teaspoon granulated garlic powder the pot or becomes sugary before 3/4 cup vegan mayonnaise you finish, add some more milk Total calories per serving: 268 Fat: <1 gram and mix until smooth. Carbohydrates: 69 grams Protein: 1 gram Boil the potatoes in their skins Allow pralines to harden on Sodium: 5 milligrams Fiber: <1 gram until fork tender. Peel and dice. the foil for approximately 10 min - While the potatoes are still utes. As soon as the pralines are Meryl Austin Cryer is a lifelong resident warm, mix in all of the ingredients hard, move them to a serving of New Orleans, Louisiana.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 9 How Many Youth in the U.S. Are Vegetarian? The Vegetarian Resource Group Asks in a 2010 National Poll By Charles Stahler
ODAY , WE SEE VEGGIE BURGERS IN MOST were classified as vegan. One-third of the vegetarians supermarkets, commercials for soymilk on (1 percent of the U.S. youth population) were vegan TV, and even vegetarian cartoon characters, except for honey. sTuch as Lisa Simpson. Vegan bakeries are popping up Thus, about two-thirds of vegetarians (2 percent of in many major cities. National restaurant chains like the youth population in the U.S.) are either vegan or Subway sell meatless sandwiches. In The Vegetarian vegan except for honey. When marketing to vegetarians, Resource Group student scholarship contest, VRG has these numbers make a good case for producing vegan received entries from Kansas, Louisiana, and Texas, as products, as well as producing items that will appeal well as California and New York. So, what is the wave to youth who are not vegetarian but don’t eat meat. of the future? How many young vegetarians are there Remember that vegans also tend to be the ‘activists,’ in the United States? who will push your product or business. When asking about the number of vegetarians, you We would estimate approximately 1.4 million youth may obtain quite varied answers, depending on how in the United States are vegetarian, while approximately a person defines ‘vegetarian.’ The word has a positive 3 million never eat meat. This brings up the ‘veto fac - con notation, as illustrated by the many people who are tor.’ If one individual in a group of youth is vegetarian, not actually vegetarian but call themselves ‘vegetarian.’ the whole group may ‘veto’ a restaurant that only serves To find an estimate of the number of younger ‘true’ meat and choose a restaurant with vegetarian alterna - vegetarians in the United States, VRG commissioned tives. For restaurants, offering meatless options has Harris Interactive ® to conduct an online survey query - more of an impact beyond just meeting the needs ing 8- to 18-year-olds with the following: of the vegetarians. For additional vegetarian polls, see
10 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL About Harris Interactive ® Harris Interactive ® is one of the world’s leading custom market research firms, leveraging research, technology, and business acumen to transform relevant YOUTH (8-18) IN THE UNITED insight into actionable foresight. Known widely for the Harris Poll and for pioneering innovative research methodologies, Harris offers expertise in a STATES WHO NEVER EAT MEAT wide range of industries and serves clients in over 215 countries and territo - ries. For more information, please visit
7% Total 8% Male VEGETARIAN YOUTH (8-18) 7% Female IN THE UNITED STATES 8% Ages 8-12 7% Ages 1 3-18 3% Vegetarian (Includes vegans and 9% Male, ages 8-9 vegans except for honey) 9% Female, ages 8-9 2% 1% vegan + 1% vegan except 12% Male, ages 1 0-12 for honey 3% Female, ages 1 0-12 1% Vegan (Rounded up to 1%) 5% Male, ages 1 3-15 1% Vegan except for honey (Rounded down to 1%) 9% Female, ages 1 3-15 3% Male vegetarians 5% Male, ages 1 6-18 8% Female, ages 1 6-18 3% Female vegetarians 9% East* 3% Male vegans or vegans except for honey* 9% South* 2% Female vegans or vegans 6% Midwest* except for honey 6% West* 4% Vegetarians ages 8-12
3% Vegetarians ages 1 3-18 * For states that each region covers, see previous poll . 4% Vegetarians in the East** 4% Vegetarians in the South** 2% Vegetarians in the Midwest** OTHER FINDINGS ABOUT 2% Vegetarians in the West** YOUTH IN THE UNITED STATES
* Not all young male vegetarians are vegan. Numbers aren’t exact because of rounding and sampling error. 22% Never eat fish ** The East includes Connecticut, Delaware, District of Columbia, Maine, Maryland, Massachusetts, New 7% Never eat poultry Hampshire, New Jersey, New York, Pennsylvania, Rhode Island, Vermont, and West Virginia. The South includes 7% Never eat meat Alabama, Arkansas, Florida, Georgia, Kentucky, Louisiana, 11% Never eat eggs Mississippi, North Carolina, Oklahoma, South Carolina, Tennessee, Texas, and Virginia. The Midwest includes 6% Never consume dairy products Illinois, Indiana, Iowa, Kansas, Michigan, Minnesota, Missouri, Nebraska, North Dakota, Ohio, South Dakota, 21% Never consume honey and Wisconsin. The West includes Alaska, Arizona, California, Colorado, Hawaii, Idaho, Montana, Nevada, New Mexico, Oregon, Utah, Wyoming.
Charles Stahler is Co-Director of The Vegetarian Resource Group.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 11 By Reed Mangels, SCIENTIFIC UPDATE PhD, RD, FADA A REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISM
Soy Foods Improve Breast studies that found vegetarian girls matured slightly later than non-vegetarian girls. An earlier puberty has been Cancer Survival Rates related to an increased risk of certain cancers, including Soy foods are rich in compounds called phytoestrogens breast cancer. For example, each additional year older a that resemble the hormone estrogen. Since estrogen girl is at menarche (onset of menstrual periods) is asso - appears to play a role in breast cancer development and ciated with a 9 percent lower risk of breast cancer. The progression, is it safe for women with breast cancer to results of this study suggest a potential health benefit consume soy? A recent large study examined soy food of vegan diets in childhood. intake in women in China with breast cancer and eval - uated the association of soy foods with cancer recurrence Gu nther ALB, Karaolis-Danckert N, Kroke A, et al. and with death. More than 5,000 women who had been 2010. Dietary protein intake throughout child - diagnosed with breast cancer were studied for an aver - hood is associated with the timing of puberty. age of four years after diagnosis. Women who ate the J Nutr 140:565–71. most soy foods had almost a 30 percent lower risk of death during the period studied and were significantly less likely to have a recurrence of breast cancer com - pared to women eating the lowest amount (5 grams of Vegan Diets on the Job soy protein or less per day) of soy foods. These results Imagine this. A major U.S. corporation offers employ - were similar for both estrogen-receptor positive and ees a worksite nutrition program featuring a lowfat estrogen-receptor negative cancer. The use of a common vegan diet. Think you’re dreaming? You’re not. This breast cancer drug, Tamoxifen, did not change results. really happened at GEICO headquarters in Chevy Intakes of more than 11 grams of soy protein, or more Chase, Maryland. The 22-week program was offered than 40 milligrams of soy isoflavones, did not appear to to employees who were overweight and/or had type 2 offer additional protection. Women in this study mainly diabetes. The 65 participants who volunteered for the ate traditional soy foods, such as tofu, miso, soybeans, study were asked to follow a lowfat vegan diet that and soymilk, rather than using soy supplements, fake included vegetables, fruits, grains, and beans. No meats, or isoflavone supplements. In other words, it restrictions were placed on portion sizes or calories. looks as if a moderate intake of traditional soy foods is The cafeteria offered one breakfast item, two lunch both safe and beneficial for women with breast cancer. entrées, and two side dishes daily that met the diet guidelines. Participants were encouraged to attend Shu XO, Zheng Y, Cai H, et al. 2009. Soy food intake weekly lunchtime support sessions. A comparison and breast cancer survival. JAMA 302(22):2437-43. group consisted of 44 similar employees in another office who continued with their usual diet. Study par - ticipants lost weight, had lower blood pressure, and Growing Up Too Soon? had fewer absences than the comparison group. Diet The average age at which puberty starts has dropped records showed that study participants were able to significantly over the past 150 years. Many factors affect reduce dietary total fat, saturated fat, trans fat, choles - the timing of the start of puberty, and one appears to terol, and calories. They increased their intake of many be dietary protein intake in childhood. A study of more important nutrients, including fiber, vitamin C, potas - than 100 boys and girls in Germany found that children sium, and vitamin A. The researchers who conducted with a higher animal protein and/or a higher dairy pro - this study conclude, “With education on the use of low - tein intake at ages 3-4 or 5-6 years had an earlier start fat vegan diets and modest worksite support, employees of puberty than did children with lower protein intakes. can implement changes in their diets that, if sustained, A higher vegetable protein intake was associated with may reduce the risk of common and costly diseases such a later onset of puberty. This agrees with some earlier as heart disease, cancer, and diabetes.”
12 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL Levin SM, Ferdowsian HR, Hoover VJ, et al. 2010. meta-analysis examined the relationship between dietary A worksite programme significantly alters nutrient protein and bone health. Higher dietary protein intakes intakes. Public Health Nutr Jan 15:1-7. [Epub appeared to have a slight positive effect on bone strength ahead of print]. but had little effect on the risk of breaking a bone. Results were similar regardless of the protein source— higher intakes of total protein, animal protein, or Agricultural Policy — vegetable protein all had little effect on bone health. A New Way to Fight Obesity? These results raise questions about the belief that high- A recent article looks at an interesting way to combat protein diets are harmful to bone. Everyone—vegan, obesity, by changing agricultural policy. Americans are vegetarian, or non-vegetarian—should strive to get eating more calories than they did 40 years ago when adequate protein and calcium for optimal bone health. rates of obesity were lower. These extra calories are mainly from added fats and sugars and from refined Millward DJ, Torgerson DJ, Hewitt CE, Lanham- grains. American farms are the source for many of these New SA. 2009. Dietary protein and bone health: extra fats, sugars, and calories in forms like high-fructose a systematic review and meta-analysis. Am J Clin corn syrup and soy oil. Nutr 90:1674-92. Over the long term, what farmers grow is heavily influenced by agricultural policy. For 35 years, com - Kerstetter JE. 2009. Dietary protein and bone: a new modity farmers (those growing corn, wheat, cotton, approach to an old question. Am J Clin Nutr rice, milk, and later soybeans) have been encouraged 90:1451-52. by a federal ‘cheap food’ policy to produce as much as possible of a few crops. The result is that, not only PBDEs and Diet are many more fats, sugars, and calories available, but Polybrominated diphenyl ethers (PBDEs) are flame also that foods containing fats and sugars cost less than retardants that are used in electronics and fabrics. many healthier foods. What about fruits and vegetables? Because of their widespread use, PBDEs are found USDA data indicate that the U.S. food system does in dust, in the air, and in food. Although only a few not produce enough fruits or vegetables to meet the studies have been done on the effects of PBDEs in recommended intake levels for these foods. We could humans, harmful effects on male hormones and fer - import more of these foods, but that can be problem - tility, thyroid function, and birth weight of infants atic in terms of energy use and food safety concerns. have been reported. A large study in the United States U.S. agricultural policy generally has not offered incen - measured blood levels of PBDES and asked partici - tives or supported farmers to grow fruits and vegeta - pants about their diet. The lowest concentrations of bles. The article’s author calls for a redesign of the PBDEs were seen in those who ate red meat and poul - food environment in the United States, including a try less than once a week or who did not eat meat at significant change in agricultural policies. Stay tuned all. Separate results were not presented for vegetarians for the 2012 Farm Bill, which offers opportunities to because they only represented a small number of sub - change agricultural policies in an effort to fight obesity. jects, so they were included in the group of low meat- eaters. The group of low meat-eaters had blood PBDE Wallinga D. 2010. Agricultural policy and childhood levels that were approximately 25 percent lower than obesity: a food systems and public health com - those who ate more meat. Both poultry and red meat mentary. Health Aff (Millwood) Mar-Apr 29(3): were associated with higher PBDE levels. Although this 405-10. study did not find an association between fish or dairy products and blood PBDE levels, other studies have The Latest News on Protein found high levels of PBDEs in fish and an association between PBDEs in breastmilk and dairy fat intake. and Bone Health Our bones contain both calcium and protein, and Fraser AJ, Webster TF, McClean MD. 2009. Diet both are needed to make strong bones. On the other contributes significantly to the body burden of hand, high dietary protein may increase calcium losses PBDEs in the general U.S. population. Environ in urine, potentially leading to weaker bones. A recent Health Perspect 117(10):1520-25.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 13 Secrets of the Seasonal Vegan By Debra Daniels-Zeller ATING FRUITS AND VEGETABLES THAT ARE IN Likewise, stone fruits, such as peaches and nectarines, season brings us in tune with the rhythms thrive in the dry climate east of the Cascades, but the of the earth. Summer delivers a rainbow of same varieties may be plagued by fungus in the damp colors and diverse produce choices. Autumn ushers in conditions near the coast. sweet flavors and hearty foods such as yams, potatoes, If you want to know what’s available state by state aEnd winter squash that fill savory casseroles and com - each month, visit
Combine all ingredients in a blender and purée until smooth. Add more water if you would like a thinner consistency.
Total calories per serving: 200 Fat: 10 grams Carbohydrates: 28 grams Protein: 4 grams Sodium: 4 milligrams Fiber: 5 grams
14 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL SPRING SeSUaMsMoEnR al ProFAdLL uce WINTER
Artichokes Apple s* Apples Apples Asparagus Apricots Asian pears Avocado s* Beets (baby) Beans (green, shell) Beans (green, shell) Beets Blackberrie s* Beets Beets Bok choy Blueberrie s* Berries Berries Brussels sprouts Brussels sprout s* Broccoli Broccoli Cabbage Eggplan t** Carrots Brussels sprouts Carrots Fava beans Cauliflower Burdock roots Cauliflower Fig s* Celery Cabbage Chard Grapefrui t* Cherries Carrots Collards Green garlic Corn Cauliflower Grapefrui t* Kale Cucumbers Celeriac Kale Lettuce Currants Celery Lemon s* Lime s* Eggplant Corn Lettuce Mango s** Fennel Cranberries Lime s* Rhubarb Figs Cucumbers Orange s* Spinach Garlic Daikons Persimmon s* Spring onions Grapes Dates Potatoes Strawberries Green s*** Fennel Radishes Sugar snap peas Kohlrabi Figs Rutabagas Turnips (baby) Melons Garlic Soybeans (green) Wild greens Nectarines Grapes Squash (winter) Okra Green s*** Star frui t** Onions Guavas Sweet potatoes Parsley Horseradish Turnips Peaches Huckleberries Peas Jerusalem artichokes Peppers Key lime s* Plums Leeks Potatoes Melons Radishes Onions Squash (summer) Parsley roots Squash (winter )* Parsnips Tomatillos Peppers Tomatoes Pumpkins Quince Radishes Rutabagas Squash (summer) Squash (winter) Star frui t**
* Florida, Texas, Arizona, or California ** Florida *** Fewer varieties of greens in the South and Southwest and in drought-stricken states
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 15 the international aisle in natural 1/3 cup vegan mayonnaise DRIED FRUIT SMOOTHIES 1 (Serves 2) foods stores. /4 cup white miso 3 Tablespoons raspberry or rice vinegar In the winter, I make smoothies One 12-ounce package shelf-stable silken 1 teaspoon agave nectar with many kinds of dried fruit. tofu 2 teaspoons Dijon mustard with horseradish 1 Try a blend of apples and cherries, 1 cup canned pineapple chunks, drained /2 teaspoon celery seed 1 or perhaps a combination of apricots 1 ripe banana 2 cloves garlic, pressed, or /4 teaspoon and dates. 2 Tablespoons lime juice garlic powder Agave nectar to taste 1/4 teaspoon cayenne 1 1 cup loosely packed dried fruit 4 /2 cups seasonal fruit (whole berries; 2 cups shredded or chopped seasonal 1 cup water bite-sized melon cubes; sliced peaches, vegetables (raw vegetables, such as nectarines, apples, and pears; etc.) peas or peppers, or lightly steamed 1/2 cup orange juice 1 ripe banana 2-4 Tablespoons finely chopped nuts or vegetables, such as cut green beans or 1-2 Tablespoons no-salt-added almond, grated coconut (optional) diced winter squash) 1 cashew, or hazelnut butter /4 cup minced onions 1 cup ice cubes Combine tofu, pineapple, bananas, 1 cup finely chopped celery (best in late lime juice, and agave nectar in a summer or fall) 1 Combine the fruit and water, and blender. Blend until smooth and /4 cup chopped parsley (optional) allow fruit to rehydrate overnight. transfer to a bowl. Gently mix in Combine all of the other ingre - your choice of rinsed and cut fruit. Place the potatoes in a saucepan dients in a blender and purée until Sprinkle with chopped nuts or with water and steam until fork- smooth. Add more water if you grated coconut, if desired. tender, approximately 5-7 min - would like a thinner consistency. utes. Drain and place in a large Total calories per serving: 189 Fat: 3 grams For a thicker consistency, add mixing bowl. Set aside and allow Carbohydrates: 38 grams Protein: 6 grams potatoes to cool slightly while you more bananas. Sodium: 8 milligrams Fiber: 7 grams Drain the dried fruit, if neces - blend the salad dressing. sary. Add to the ingredients in the In a small bowl, combine the blender and purée until smooth. FULL MEAL DEAL mayonnaise, miso, vinegar, agave nectar, mustard, celery seed, garlic, Total calories per serving: 281 Fat: 5 grams POTATO SALAD and cayenne. Blend with a fork, Carbohydrates: 59 grams Protein: 3 grams (Serves 6) mashing and stirring until smooth Sodium: 21 milligrams Fiber: 5 grams and creamy. Potatoes are in season most of the Add seasonal vegetables, onions, year. Parsley is available year-round, and celery to the warm potatoes. FRESH FRUIT AMBROSIA but it’s seasonal in spring and sum - Gently stir in the dressing and (Serves 4) mer for most of North America. sprinkle parsley over potato salad As the seasons shift gears, this to finish. Serve warm, or refriger - Seasonal fruit provides a revolving salad can sparkle with vegetable ate and serve cold later. kaleidoscope of flavors for this fun variety. In the summer, add slices fruit salad anytime of year. In the of colorful peppers, garden fresh peas, Total calories per serving: 211 Fat: 4 grams spring, add strawberries and garnish steamed green beans, or corn fresh Carbohydrates: 39 grams Protein: 5 grams with mint sprigs. During the sum - from a cob. In the fall, try bite-sized Sodium: 517 milligrams Fiber: 7 grams mer, try melon chunks or peach, nec - chunks of peeled and steamed yams tarine, or plum slices. Berries taste or winter squash. In the winter, QUINOA-GARBANZO best in spring through fall. In winter, savor rutabagas, turnips, or raw try apples, pears, chopped dates, and grated parsnips. When spring arrives, SALAD WITH GREENS chopped nuts. If you want to add add lightly steamed cut asparagus, (Serves 5) dried fruit, try 1/2 cup dried and sugar snap or snow peas, and chives. the remainder fresh . *Pictured on the cover. Kale and Mori-Nu makes a great shelf- 2 pounds white or red potatoes, peeled collards are hearty greens that grow stable tofu, and it is often found in and cut into bite-sized chunks year-round in many areas through -
16 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL out North America. Carrots are warm or chilled and served as a reach desired consistency, if neces - another almost year-round option whole meal salad later. sary. Add salt to taste. Garnish for many of our growing zones. with cilantro or parsley. Fresh corn, parsley, and diced red Total calories per serving: 355 Fat: 9 grams and yellow peppers make colorful Carbohydrates: 60 grams Protein: 12 grams Total calories per serving: 43 Fat: 2 grams Sodium: 359 milligrams Fiber: 8 grams summer options, while in the fall, Carbohydrates: 5 grams Protein: 2 grams Sodium: 11 milligrams Fiber: 1 gram I add steamed, chopped golden beets or finely chopped raw apples. HUMMUS (Makes 2 cups or sixteen 2-Tablespoon 3 SWEET-AND-SOUR 1 /4 cups water servings) 1/2 teaspoon garlic powder SAUCE FOR SEASONAL 1 /8 teaspoon salt This unique hummus incorporates 1 cup quinoa, rinsed and drained VEGETABLES seasonal vegetables. Since carrots are (Serves 4) 2-3 Tablespoons extra-virgin olive oil, in season most of the year, I usually divided make carrot hummus. I’ve also used This easy recipe is my favorite for 1 onion, diced (approximately 2 cups) edamame or fava beans instead of adding pizzazz to steamed, roasted, 1 bunch (approximately 6 cups) seasonal garbanzo beans. Use the water from or grilled vegetables. It’s also a great greens, such as kale, collards, or mustard the steamed vegetables, adding just addition to soups since it contains greens, washed, patted dry, and finely enough for a creamy texture. all the essential flavors—sweet, sour, chopped 1 pungent, spicy, and salty. Citrus 1-1 /2 cups cooked bite-sized chunks 1 cup cooked, drained garbanzos of seasonal vegetables (optional) fruits are more seasonal in winter, 1 cup steamed vegetables (such as carrots, but I often keep a lemon or two One 15-ounce can garbanzo beans, cauliflower, winter squash, potatoes, drained and rinsed on hand year-round to make this yams, rutabagas, etc.) simple recipe. 1/4 cup balsamic vinegar 1/4 cup tahini 1 teaspoon agave nectar (optional) 1 Juice (approximately 2 /2 teaspoons) and 1/4 cup lemon juice 1/4 teaspoon cayenne zest of 1/2 lemon 1 Tablespoon finely chopped lemon zest 1/2 teaspoon agave nectar (optional) 1 In a small saucepan, combine /2 Tablespoon agave nectar 2 cloves garlic, minced or pressed the water, garlic powder, and salt. 1-2 cloves garlic, pressed 1/4 teaspoon cayenne 1 Bring to a boil over medium-high /4 teaspoon cayenne 1/4-1/2 cup water 1 heat. Reduce heat, add the quinoa, /4 teaspoon salt Salt to taste and bring to a second boil. Reduce Cilantro or finely chopped parsley to heat and simmer for 15 minutes Blend all ingredients together. garnish or until the quinoa is tender and Drizzle over vegetables, gently has absorbed all of the water. toss, and serve. Place garbanzos, vegetables, tahini, While the quinoa cooks, heat lemon juice and zest, agave nectar, Total calories per serving: 13 Fat: <1 gram a skillet and add 1-2 Tablespoons garlic, cayenne, and 1/4 cup water Carbohydrates: 4 grams Protein: <1 gram of olive oil. Add the onions, and in a blender. Purée mixture until Sodium: 146 milligrams Fiber: <1 gram stir and cook until soft. Add the smooth, adding more water to chopped greens and cook until the greens are tender, approximately 5-10 minutes. Combine the greens with the quinoa and add in the seasonal vegetables. Gently stir garbanzos into this mixture. In a small bowl, combine the remaining olive oil, balsamic vinegar, agave nectar, and cayenne. Whisk to blend and gently stir into the salad. This dish is great
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 17 18 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL water, if necessary. When onions 11/2 cups flour, divided SHEPHERD’S PIE 1 (Serves 4) have browned, add vegetables and /2 cup oats 3/4 cup water and then simmer 1 teaspoon baking powder I make extra mashed potatoes for over medium heat. Cover and 2 Tablespoons sugar (Use your favorite one meal and use the rest for this cook on medium-low heat for vegan variety.) 1 great main dish. Sometimes, I add a few minutes. /4 cup nonhydrogenated vegan margarine a sprig of rosemary or a generous Preheat oven to 350 degrees. or safflower oil pinch of thyme and oregano. I also While the vegetables cook, 2 Tablespoons maple syrup like spicy food and often incorporate blend together the remaining 4-5 cups fresh fruit (such as seeded, additional salsa or hot peppers to water, arrowroot or cornstarch, peeled, and sliced peaches, nectarines, kick it up a notch. and miso and add to simmering or apples; seeded and sliced pears; In the summer, fresh cauliflower, vegetables. Stir in the beans and chopped rhubarb and strawberries; English peas, fennel, and green beans pepper and cook until vegetables or summer berries) 1 1 add liveliness. Zucchini, corn, pep - begin to soften, approximately An additional /4- /2 cup sugar (optional) pers, sweet potatoes, and golden beets 5-10 minutes. 1 Tablespoon lemon juice 1 Tablespoon lemon zest, or more for grace this comfort food in the fall. Remove vegetables from heat. For winter, halved Brussels sprouts, Spread the potato-salsa mixture additional flavoring winter squash, rutabagas, or parsnips over the top and sprinkle with make staying home for dinner a wel - paprika. Transfer to the oven and Preheat oven to 350 degrees. come treat. In the spring, asparagus bake for 30 minutes or until the In a medium-sized mixing 3 and sugar snap peas make this entrée mixture is bubbly and the top is bowl, combine /4 cup flour, oats, sing. Consider the produce chart for slightly browned. Serve with a baking powder, and 2 Tablespoons other seasonal vegetable options, and simple green salad and crusty sugar. Cut in the margarine or imagine the possibilities. artisan bread. oil with a pastry blender or fork. Then, stir in the maple syrup. Total calories per serving: 332 Fat: 4 grams The mixture should be crumbly 1/4 cup salsa Carbohydrates: 62 grams Protein: 14 grams with chunks. Set aside. 2-3 cups mashed potatoes Sodium: 417 milligrams Fiber: 12 grams In another large bowl, com - 1 Tablespoon olive or safflower oil bine the fruit, additional sugar 1 large onion, peeled and chopped (if using), lemon juice, lemon zest, 5-6 cups of bite-sized seasonal vegetables FRUIT CRUNCH and remaining flour. Use slightly 1 cup water, divided (Serves 4-6) more flour for soft fruits, such as 2 Tablespoons arrowroot or 1 Tablespoon peaches, and slightly less for harder cornstarch Seasonal fruit is the main attraction fruits, like apples. 2 Tablespoons white miso in this easy recipe. In the summer, Scoop fruit mixture into the One 15-ounce can white, red, or pinto combine berries and add 1/2 teaspoon bottom of a 11/2- to 2-quart soufflé beans or black-eyed peas, drained, of crushed fresh culinary lavender 1 or casserole dish. Spread flour-oats or 1 /2 cups cooked dry white, red, buds. For fall flavors, add 1/2 cup of mixture over the fruit to create a or pinto beans or black-eyed peas fresh cranberries to apples and pears topping. Place in the oven and Freshly ground pepper and slightly more sugar to compensate bake for 45 minutes or until top 1 teaspoon paprika for the astringent cranberries. In the is browned. The top becomes spring, rhubarb and strawberries call crisp as it cools. Blend salsa into mashed potatoes out for orange juice and zest. and set aside. You should adjust the amount Total calories per serving: 412 Fat: 13 grams Heat a heavy ovenproof 10- of sweetness you add based on the Carbohydrates: 68 grams Protein: 8 grams inch skillet over medium heat. kinds of produce you use. With sweet Sodium: 214 milligrams Fiber: 5 grams (I use cast iron.) When the pan summer fruit like peaches and blue - is hot, add oil and onions, stir, berries, use the least amount of sugar. Debra Daniels-Zeller is a frequent and cook until onions are soft With rhubarb, cranberries, tart contributor to Vegetarian Journal. and lightly browned, approxi - berries, or sour apples, add up to Her most recent article was “Vegan mately 10 minutes. Add a little half a cup of sugar. Cowboy Cuisine” for Issue 2, 2010.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 19 L-Cysteine in McDonald’s Apple and Che rry VRG MEMBER IN THE PACIFIC NORTHWEST told us that the supplier did not provide any more asked us about the source of the L-cysteine specification. She also noted that supplier and ingredi - iPn thiee chBsery ryi pJseie sa Dant hneere l orYcaila vMcecoDudonba lodf’usr. , oMmS, VeanRt niGnfo rRAmeatsinoena imrmacy hcha aDnlgei raSnedco tthouatr MrccDoe nald’s In January 2009, a McDonald’s customer service repre - guarantees no product as vegetarian. sentative named Erin told us that, since the cherry pie As a follow-up, The VRG called the McDonald’s is not a national, ‘core’ menu item, no information consumers line again and asked if the L-cysteine in about the pie was available. Erin suggested that we the apple pie was also derived from “an animal source.” contact the local restaurants that carry cherry pies. In November 2009, Michaela told us that the L-cysteine The VRG made several calls to random McDonald’s in the apple pie was indeed from an animal source. locations in Seattle, WA, and Portland, OR. We were When we asked for more specification, Josie, who works given a wide variety of answers, but the general conclu - in menu development at the McDonald’s corporate sion was that no one knew about the L-cysteine’s source office, called us and said that the L-cysteine in the apple because they had no ingredient information. We were pie is from “an animal source but not human-derived.” directed back to the corporate offices for McDonald’s. When I asked for more specification (specifically, The VRG discovered that the Bama Company sup - whether the L-cysteine was derived from duck feathers), pAlies McDonald’s with their pies. In the spring of 2009, Josie replied that she had no other information and we left several messages with Bama and sent several that degree of specification is proprietary information. e-mails but received no response. Interested readers may refer to The VRG’s article In May 2009, The VRG received a call from Kathy on L-cysteine, which is available here:
Bequests The VRG depends on the generous contributions of our members and supporters to continue our edu - cational projects. Though the world may not become vegetarian in our lifetimes, we realize that we are planning and working for future generations.
Your will and life insurance policies enable you to protect your family and also to provide a way to give long-lasting support to causes in which you believe. Naming The VRG in your will or life insurance policy will enable us to increase our work for vegetarianism.
The VRG is a tax-exempt organization. Bequests are tax-deductible for federal estate tax purposes. One suggested form of bequest is: I give and bequeath to The Vegetarian Resource Group, Baltimore, Maryland, the sum of dollars (or if stock, property, or insurance policy, please describe). To be sure that your wishes are carried out, please speak with your attorney specifically about writing the correct information into your will.
20 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL Vegan Cooking Tips
Very BBye Chref rNaync y BCerkuoffi, sRDi,n EdeD, CCE REN ’T FRESH BERRIES WONDERFUL ? F RESH You can also freeze fresh berries. Simply spread them blueberries, red or white raspberries, black - into a single layer on a flat plate or pan that will fit in berries, huckleberries, mulberries (if you can your freezer. They should freeze quickly. Once the berries find them), boysenberries, and cherries can be eaten are frozen, you can put them in containers or freezer as is. They can also top hot and cold cereal, convert bags. Stir them frozen into muffin or pancake batters Asteamed rice into a morning hot dish or a dessert, and or into smoothies, or garnish desserts with them. Or garnish green or spinach salads. Berries can be mixed simply use your frozen berries as a fast treat. What into pancake batter, used as the ‘sweet’ in sweet-and- could be more luscious than popping some fresh- sour salad dressings (such as oil and vinegar), tossed frozen blueberries into your mouth on a hot day? into smoothies, frozen into ice cubes, mixed into iced tea, and spooned over vegan ice cream. And that’s just MORE IDEAS for starters! Just so you don’t get berry burnout, here are two more suggestions for using berries: PREPARATION AND STORAGE How about a berry salsa ? Use the berries of No matter how you are going to use your berries, hold your choice, tossed with fresh mint, a little vinegar, off on washing them until it is time to eat them. When a pinch of black pepper, a splash of fruit juice, and you are ready, wash the berries under the coldest water a very, very small amount of chopped chilies! Use possible. Do not let them soak—quick but thorough, this salsa the way you would for more traditional in and out. Berries that sit in water tend to sog and ones—as a dip for chips, a topping for nachos, or lose some of their nutritional value. a garnish for tofu or veggies. Some berries are more durable than others. Rasp - berries, strawberries, and blackberries should be eaten For a satiny berry sauce , place approximately quickly. (This should not be a problem!) However, 1 cup of berries in a blender. Add a small amount fresh cherries and blueberries may last for up to five of vegan sour cream and a dash of maple syrup or days in the refrigerator. If you are going to refrigerate rice syrup. Blend until smooth. Serve with a slice them, store the berries in a shallow bowl or on a plate. of cake or raisin toast, with waffles or pancakes, This allows for air circulation and helps to avoid bruis - over vegan ice cream, or as a dressing for fresh ing and squashing. fruit salad.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 21 Making the Cover Linda Long Brings Vegan Food and Photography to an NYC High School By Keryl Cryer
INDA LONG IS A NEW YORK CITY -BASED as a three-year sequence in cooking and baking. When writer and photographer who has been they graduate, they receive both a Regents diploma involved with The Vegetarian Resource and food industry certifications. LGroup for many years. In 2005, she started putting Here are some comments from the students and her talents to work for The VRG when she began others involved in the shoot for this issue’s cover photo: preparing and photographing the dish(es) for each cover of Vegetarian Journal . Linda has also written “I packed eight cases of equipment and props and took and done the photographs for her own cookbook, them to the high school. Then, I read the assignment Great Chefs Cook Vegan: 25 of the Nation’s Top Chefs parameters for the photo to the students, showed them Apply Their Talents to Plant Foods . the last three covers so they would not choose a similar Recently, Linda served as one of five judges for background, and had them look at the food that their the Cool School Food Contest, which the New York classmate, Lazarus, had prepared. They looked at color Coalition for Healthy School Food sponsored at the and texture to consider the right dish or bowl.” James Beard House. One student began looking at — Linda Long her cookbook and mentioned that he wished that he knew how to photograph the food he prepares. This “Working with Linda was such an awesome experience comment inspired Linda to offer the two high schools because she has such a keen eye for a variety of ways that present the opportunity to help her with the cover food can be placed on different color plates, bowls, and of an upcoming issue of Vegetarian Journal . backgrounds. I tend to present food on classic, modern The first school to take Linda up on her offer was white plates. However, when I saw all of the different the Food and Finance High School, located west of the color plates, placemats, and napkins, I was completely theater district in midtown Manhattan. Students from blown away at how they can add an aesthetic appeal throughout New York City come to this public high and revive the natural look of the food on the plate.” school to take a full range of academic courses as well — Lazarus Lynch
(Left to right) Tihelia James, Lazarus Lynch, Ciera Blaylock, Kemiyah Lacy, Anthony Clarke, Richard Brunson, Brandon Anderson, Shenia Thomas, and Alicia Bowker from the Eatwise Club at the Food and Finance High School in New York City
22 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL “Once all decisions were made, the lights and table set up, “Since everyone had turns with the camera, there is no and the background cloths ironed, each student started way to know whose shot is on the cover now! I am sure taking some shots and looking at each photo on the nearby that each student will think it is his or hers!” TV. The camera was tethered to the TV so that all the — Linda Long students could see what was shot and how to improve it.” — Linda Long “The students loved being a part of a professional food photo shoot. Aside from Linda’s high-tech camera, they thought it was great to see how basic it really was— some interesting plates, some fabric, and a light reflector. It really demystified an aspect of the publishing industry. Kids are often under the impression that things that appear in the media are somehow magic and other- worldly. This helped to show them otherwise.” — Chef Instructor Grant Springer
“Not too many chefs in the culinary industry use plant- based dishes unless it is a vegetarian restaurant or a chef feels the need to have one or two vegetarian meals on the Some of the students during the cover shoot menu. The dishes are not only delicious, but they are affordable and healthy. I will definitely use this knowl - “I thought the shoot was fun and exciting, and it was a edge to my advantage because I am an aspiring chef.” way for me not to worry too much about the cooking but — Tihelia James more about the beauty of the food. The technical part of the shoot that stuck in my mind was using the reflectors “I never suspected how rewarding the experience was to bounce off the mirrors and the food at the most perfect going to be for me.” and beautiful spots. It was amazing to me what just a — Linda Long little light can do.” — Tihelia James Keryl Cryer is the Senior Editor of Vegetarian Journal.
NOTES FROM THE VRG S CIENTIFIC DEPARTMENT VRG IN THE NEWS Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was interviewed about making the change to a vegetarian diet for Community Health magazine and about myths regarding vegetarianism for Women’s Health magazine. She also spoke to Yoga Journal about vegetarian nutrition and to Natural Health magazine about the benefits and challenges of going vegan. Reed was interviewed for an article about vegetarian children in Today’s Dietitian and wrote a chapter about pediatric vegetarianism for a new book, Essentials of Life Cycle Nutrition (Jones and Bartlett Publishers). VRG OUTREACH Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was a guest on the Physicians Committee for Responsible Medicine’s Diabetes Forum, where she discussed the latest American Dietetic Association (ADA) position paper on vegetarian diets. Reed is one of the paper’s co-authors. VRG’s Food Service Advisor Nancy Berkoff, RD, EdD, CCE, is writing the vegetarian segments for nutrition classes offered by several online universities. The segments include a brief lecture, interactive projects, and a short research project. Students taking the classes include nursing and health administration majors, as well as general education students.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 23 Martek, Manufacturer of Vegan DHA, To Produce Vegan Chondroitin By Jeanne Yacoubou, MS, VRG Research Director
ARYLAND -BASED MARTEK BIOSCIENCES CORPORA - osteoarthritis or similar conditions. Currently, chon - tion created a microalgae-derived form of DHA droitin is derived from the cartilage of sharks and (docosahexaenoic acid), an omega-3 fatty acid sometimes pigs and cows. For its non-animal chon - iMmportant for brain, eye, and heart health and often droitin, Martek is working in conjunction with the derived from fish oil. Now, the company is formulating Japanese company, Seikagaku. a fermentation process using bacteria to create a non- Martek expects its microbially-derived chondroitin animal-derived chondroitin. Chondroitin, believed to to be on the market in two years. For more informa - be important in joint health, is used by many with tion, visit their website at
American Airlines Restricts Its Vegetarian Meal Option By Jeanne Yacoubou, MS, VRG Research Director
E RECENTLY RECEIVED AN E-MAIL FROM A VEGE - amenity. The cost savings identified by this reduction tarian couple who frequently flies business-class in service are significant for us and will help us focus on American Airlines. They expressed frustra - on those of our products and services better valued by tWion about the lack of vegetarian meals served on most our customers.” flights. They said, “It has been close to a decade since Jeffery noted that special meals, including a vege - we have received a veggie meal option from American. tarian option, are still available on flights to Europe, This includes international flights .... ” They told us that Japan, and some Latin American destinations. For they usually are served nothing at all. more information, he suggested that readers visit: The Vegetarian Resource Group contacted American
24 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL Update on Blind Faith Café in Evanston, IL By Jeanne Yacoubou, MS, VRG Research Director
E RECENTLY SPOKE WITH JONAH , THE HEAD CHEF region and features hominy corn, wild mushrooms, and at Blind Faith Café outside of Chicago, about wild rice. the establishment’s menu. He told us that the Jonah told The VRG that the cheeses used on their rWestaurant offers a fall/winter menu and another for Mexican dishes were made with microbial rennet, but spring/summer with a 60 percent difference between the Parmesan and Romano cheeses in the Pasta Rapini them. Jonah described Blind Faith as “50 percent vegan- contain animal rennet. Jonah stated that the animal friendly.” He also stated that they have changed their rennet provided the “traditional flavor of the Italian approach significantly in recent years by offering fewer culinary tradition” embodied in the Pasta Rapini. soy-based entrées and more dishes with an international Diners may wish to inquire about the cheeses used flavor featuring a variety of vegetables as protein sources. in a particular entrée at Blind Faith Café before order - One of their newest dishes, Sagamité, comes from the ing to ensure that their expectations will be met. Native American culinary tradition of the Great Lakes
Vegan Thai Dinner My Thai Vegan Café 3 Beach Street Chinatown Boston, MA Sunday, November 7, 6 PM During the ADA Conference Dietitians, local members, and the public are welcome! The Vegetarian Resource Group will hold a vegan dinner during the American Dietetic Association Food and Nutrition Conference and Expo. Dietitians, VRG members, and the public are invited. Come and meet the dietitians from the ADA Vegetarian Nutrition Dietetic Practice Group. Please reserve early. Hope to see you there!
Menu Thai Coconut Soup with Tofu Thai Mango Salad Yellow Curry with Brown Rice Wide Rice Noodles with Chinese Broccoli and Gluten Fresh Fruit Cocktail Jasmine Tea This vegan restaurant also sells unique vegan Bubble Tea and vegan cakes. You may want to order take-out after the meal to sample these treats.
Cost $25 for adults who register by October 15 and $28 after October 15 $12 for children ages 12 and under Prices include tax and tip. PAYMENT MUST BE MADE IN ADVANCE.
Menu subject to change. Please reserve early as seating is limited. Refunds will be made only if we have a replacement for your seat. Call (410) 366-8343 between 9 A.M. and 5 P.M. Eastern time Monday to Friday; fax (410) 366-8804; click the “Donation” button at
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 25 Cooking with Coconut Flour and Coconut Sugar By Nancy Berkoff, RD, EdD, CCE OCONUT FLOUR IS FIBER FROM THE COCONUT cup of brown sugar with several teaspoons of molasses. meat after most of the oil has been extracted Actually, that is the ‘formula’ to use when coconut or to make coconut oil. The coconut meat is palm sugar is not available. dried and as much of the fat as possible is removed. Coconut sugar can replace brown sugar in most CThen, the remaining material is ground into a powder. recipes, and it can be used in any recipe where a full- The consistency is very close to wheat pastry flour, flavored and colored sugar would be appropriate. For but it is higher in fiber and protein than wheat flour. example, it works well in barbecue sauces, in hot cereals Some people say they can taste the ‘coconut’ in and steamed grains, for lots of baked goods, sprinkled the flour, and some people say they cannot detect any over sliced fruit, mixed into soy yogurt or sour cream, particular flavor. You’ll have to try it for yourself and and stirred into hot cocoa. make your own decision! Coconut sugar can be purchased in vegan, organic For the bakers among the readership, coconut forms. It should crumble easily; that’s the sign of proper flour is a bit lighter than almond flour and other nut storage. If placed in an air-tight container, coconut flours. Since it is gluten-free, we don’t get as much ‘rise’ sugar can last for years. out of it as wheat flour. However, with a bit of trial and Although sugar should not be used as a ‘healthful’ error, coconut flour does work well for cakes, muffins, food, such as fruits, vegetables, or whole grains, coconut biscuits, breads, and cookies. sugar is said to contain small amounts of calcium, iron, Depending on the recipe, coconut flour may be sub - magnesium, phosphorus, potassium, riboflavin, sulfur, stituted for 10-30 percent of the required wheat flour. and thiamin, as well as trace amounts of protein. For recipes that don’t require light and fluffy end prod - ucts, such as muffins, carrot cake, zucchini bread, or cornbread, coconut flour can oftentimes substitute for Sources for Coconut Flour 100 percent of the required wheat flour. Coconut sugar is known by many names: jaggery, www.azukarorganics.com palm sugar, and Java sugar, to name a few. If you have www.tropicaltraditions.com/organic_coconut_ shopped in Southeastern Asian, Indian, or Central flour.htm American markets, you may have seen coconut sugar www.BobsRedMill.com in one of its many forms. It can be found shaped into www. ImportFood.com (a Thai food importer) a large brown cone, pressed into cakes (with or with - www.simplycoconut.com/food_products.htm out designs), or simply packaged in bags. (Aloha Nu brand coconut flour) Coconut sugar is unrefined and gold to deep brown in color, resembling brown sugar in appearance. It is Sources for Coconut Sugar not made from coconut juice, milk, or meat. Instead, it is prepared from the sap of palm trees, with sugar cane www.azukarorganics.com juice sometimes added. The sap is boiled and concen - www. ImportFood.com (a Thai food importer) trated until it reaches a granulated form. [email protected] (part of the Isha For those who have not experienced coconut sugar, Foundation) think about the flavor you would get if you mixed a
26 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL BANANA-COCONUT FLOUR 1 cup fresh corn or thawed frozen corn and coconut flour. Whisk in the 4 Tablespoons chopped scallions tofu mixture until smooth. MUFFINS 1/4 cup silken tofu, mashed Heat a skillet or griddle and (Makes approximately 12 muffins) 2 Tablespoons vegetable oil spray with oil. Pour batter onto 1/4 cup coconut flour the heated surface for an approxi - 1 cup coconut flour 1/4 cup fine white or yellow cornmeal mately 3-inch diameter. Allow to 1 teaspoon baking powder 1/2 teaspoon ground black pepper cook until golden brown on one 1 cup silken tofu 2 Tablespoons minced fresh red pepper side and turn. When both sides are 2 Tablespoons melted nonhydrogenated (optional) golden brown, remove from pan vegan margarine Vegetable oil spray and serve hot with maple syrup, 2 Tablespoons vegetable oil fruit preserves, or applesauce. 2 Tablespoons soymilk Purée corn and scallions in a 3 Tablespoons maple syrup blender or food processor. Pour Total calories per pancake: 67 Fat: 6 grams 1/2 teaspoon vanilla extract into a large bowl. Add in the Carbohydrates: 3 grams Protein: 1 gram Sodium: 103 milligrams Fiber: 2 grams 1/8 teaspoon salt remaining ingredients, except 2 cups mashed ripe bananas for the vegetable oil spray, and Vegetable oil spray combine until well-mixed. NUT BUTTER COOKIES Heat a large skillet or griddle (Makes approximately 24 cookies) Preheat oven to 350 degrees. and spray with oil. Ladle mixture In a large bowl, mix the coco - (approximately 3 Tablespoons at 1 cup silken tofu nut flour and baking powder a time) onto the heated surface. 1 Tablespoon vegetable oil together. Set aside. Even out so the cake cooks uni - 5 Tablespoons coconut sugar In a second bowl, combine formly. Allow to cook until golden 1/4 cup peanut, cashew, hazelnut, the remaining ingredients, except brown on one side and turn. When sunflower, or soy butter for the bananas and vegetable oil both sides are golden brown, serve 1/4 teaspoon salt spray. Mix just enough to combine. hot with the garnish of your choice. 1/4 teaspoon vanilla extract Add the coconut flour mix and 3/4 cup sifted coconut flour Total calories per corncake: 115 Fat: 6 grams mashed bananas, and blend well. 1/4 teaspoon baking powder Spray 12 muffin cups with Carbohydrates: 13 grams Protein: 3 grams Sodium: 16 milligrams Fiber: 3 grams 2 cups shredded dry coconut vegetable oil. Fill each cup with Vegetable oil spray the batter until it is three-quarters full. Bake for 20 minutes or until COCONUT FLOUR Preheat oven to 375 degrees. a toothpick inserted into the center PANCAKES In a bowl, mix together the comes out clean. Allow to cool on tofu and oil. Stir in the coconut (Makes six to eight 3-inch pancakes) a wire rack. sugar, nut butter, salt, and vanilla and beat until smooth. 1/2 cup silken tofu Total calories per muffin: 135 Fat: 6 grams In another bowl, mix together Carbohydrates: 18 grams Protein: 3 grams 1 teaspoon coconut sugar the flour and baking powder. Add Sodium: 97 milligrams Fiber: 4 grams 2 Tablespoons melted nonhydrogenated to the nut mixture and beat until vegan margarine smooth. Mix in the coconut. 2 Tablespoons coconut milk or soymilk Spray oil onto a cookie sheet. COCONUT CORNCAKES 1/8 teaspoon baking powder Drop the batter by Tablespoons, 1/8 teaspoon salt (SOUTHWESTERN CORN approximately 2 inches apart, 2 Tablespoons coconut flour onto the cookie sheet. Bake for PANCAKES) Vegetable oil spray 15 minutes or until golden brown. (Makes approximately six 3-inch corncakes) Remove from oven and allow In a bowl, mix together the tofu, cookies to cool on a wire rack. Garnishes such as chopped fresh sugar, margarine, and milk. Set cilantro or parsley, salsa, hot sauce, aside. Total calories per cookie: 91 Fat: 5 grams or chopped fresh tomatoes and sliced In another large bowl, mix Carbohydrates: 10 grams Protein: 2 grams fresh chilies can enhance this recipe. together the baking powder, salt, Sodium: 70 milligrams Fiber: 5 grams
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 27 COCONUT-CREAM CHEESE Pour the batter into the pan powder. Combine the two mixtures and bake for 25 minutes or until and whisk until well-incorporated. SQUARES batter is set. Allow to cool on a Spray an 8 x 8 x 2-inch baking (Makes approximately 12-14 squares) wire rack. Slice into squares. pan with oil. Pour batter into the pan and bake for approximately Vegetable oil spray Total calories per square: 217 Fat: 13 grams 30 minutes or until a knife inserted 1 cup vegan cream cheese Carbohydrates: 22 grams Protein: 2 grams into the center comes out clean. Sodium: 211 milligrams Fiber: 13 grams 1/2 cup nonhydrogenated vegan margarine Allow to cool prior to serving. 1 cup coconut flour 1/2 cup coconut sugar WHITE CAKE Notes: 1/2 cup silken tofu (Serves 9) To prepare a fast frosting, com - 2 teaspoons vanilla extract bine softened vegan margarine 1 Tablespoon vegetable oil 1 2 / cup melted nonhydrogenated vegan with coconut sugar and mix 1/2 cup carob chips or crushed pistachios margarine until smooth. Add shredded (optional) 1 2 / cup coconut milk dried coconut and combine. 2 cups silken tofu Frost cake when it is cool. Preheat oven to 350 degrees. 3/4 cup coconut sugar 3 Spray an 11 x 7-inch baking 3/4 teaspoon salt For a chocolate cake, add /4 pan with oil. Set aside. 1 teaspoon vanilla extract cup unsweetened cocoa powder 1 Beat cream cheese and mar - 3/4 cup sifted coconut flour and another /2 cup sugar into garine together until fluffy. This 3/4 teaspoon baking powder the coconut flour-baking pow - can be done by hand, but it is eas - Vegetable oil spray der mixture. ier with an electric mixer. When fluffy, very slowly beat in the flour Preheat oven to 350 degrees. Total calories per serving: 255 Fat: 15 grams Carbohydrates: 27 grams Protein: 4 grams and the sugar and then the tofu. In a bowl, mix the margarine, Sodium: 363 milligrams Fiber: 23 grams When sugar and tofu are incorpo - coconut milk, tofu, sugar, salt, and rated, mix in vanilla and oil until vanilla. Set aside. well-mixed. If desired, carob chips In a separate bowl, combine Nancy Berkoff is The Vegetarian or nuts may be quickly added in. the coconut flour with the baking Resource Group’s Food Service Advisor.
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28 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL 3 Williams AN, Woessner KM. 2009. Monosodium UTRITION OTLINE glutamate ‘allergy’: menace or myth? Clin Exp N H Allergy 39(5):640-46. (Continued from page 2) QUESTION: “What is agave nectar? Is it better for me than The savory flavor of autolyzed yeast extract is due sugar?” V.B., via e-mail to its glutamic acid content. Glutamic acid is an amino acid that produces a taste sensation called umami (ooh- ANSWER: Agave nectar is a liquid sweetener produced MA-mee). Umami is commonly described as ‘meaty.’ from the juice of a succulent plant. It appears in vegan The same taste sensation is produced by monosodium recipes as an alternative to honey. Some vegans use agave glutamate (MSG), a sodium salt of glutamic acid. in place of granulated sugar because bone char can be Glutamic acid is found in almost all foods, especially used in the production of some granulated sugar. (See in foods that are high in protein. VJ, Issue 4, 2007, for more about sugar processing.) Normally, glutamic acid is linked together with Generally speaking, sweeteners—whether sugar, other amino acids to form proteins in foods. When it molasses, honey, maple syrup, high fructose corn syrup, is connected to other amino acids, it is called bound or agave nectar—provide sugar and calories and not glutamic acid, and it does not enhance flavor. When much else. Thus, agave nectar is really no healthier than glutamic acid is separated from other amino acids, it other refined concentrated sweeteners. Too much sugar is called free glutamic acid. Some foods, such as toma - of any kind can take the place of more nutritious foods, toes, soy sauce, and Parmesan cheese, contain both increase the risk of gaining weight, heighten the risk of bound glutamic acid and free glutamic acid. In the heart disease and diabetes, and cause tooth decay. United States and Europe, on average, we eat 1 gram Agave is promoted as having a low glycemic index, of free glutamic acid that occurs naturally in food per which means that it is less likely to raise blood glucose day and 0.3 to 1 gram from food additives per day .1 levels excessively. This low glycemic index is due to the The FDA requires manufacturers to identify foods form of sugar found in agave—fructose. Fructose does where MSG is added as a direct ingredient. 2 If the MSG not raise blood glucose levels as much as sucrose (table occurs because free glutamic acid joins with sodium, as sugar) but has been associated with a number of health could occur when a food contains free glutamic acid, problems, including high triglycerides, gout, heart dis - ease, and the metabolic syndrome. the list of ingredients is not required to include MSG. 2 A condition called MSG symptom complex causes The major issue with agave nectar and other sweet - some people who are affected by MSG to experience eners is the amount used. Americans, on average, eat the equivalent of as much as 30 teaspoons of sugar daily. symptoms such as a burning sensation in the back of That’s close to 2/3 cup of sugar a day, approximately 480 the neck, forearms, and chest; dizziness; facial pressure empty calories. Recently, the American Heart Associa - or tightness; chest pain; headache; nausea; and a rapid tion recommended that a goal for most American men heartbeat, particularly when they eat large amounts of is no more than 150 calories of added sugars per day; a MSG on an empty stomach. 3 Of course, not everyone goal for American women is no more than 100 calories experiences symptoms when they consume MSG. Blood a day. 1 Added sugars include those put into beverages tests can’t really show if a person is sensitive to MSG. and foods (in coffee, on oatmeal, etc.) and those added If you experience symptoms when you eat foods that in food processing or preparation (breads, desserts, soft contain MSG, you may decide to also avoid foods con - drinks, etc.). These limits are for all sugars, including taining autolyzed yeast extract because the free glutamic agave, high-fructose corn syrup, molasses, maple syrup, acid in this product can be easily converted into MSG. brown sugar, and white sugar. So, if you prefer to use agave nectar as a sweetener, use it in moderation and REFERENCES recognize that it’s just another source of added sugar. 1 Beyreuther K, Biesalski HK, Fernstrom JD, et al. 2007. Consensus meeting: monosodium glutamate— REFERENCES an update. Eur J Clin Nutr 61:304-13. 1 Johnson RK, Appel LJ, Brands M, et al. 2009. Dietary 2 USDA Food Safety and Inspection Service. Common sugars intake and cardiovascular health: A Scientific Questions.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 29 veggie bits French Teething Biscuits Will Better Breakfast Beginnings Van’s has brought many vegan and gluten-free foods Please You and Your Baby to your grocer’s freezer. Now, the company has added St. Amour is a California- two new options to its family of products. The Wheat- based company specializing Free Homestyle Pancakes are perfect topped with fruit, in French-inspired cookies. but it’s the Wheat-Free French Toast Sticks—with their Though they offer several precut sections, fragrant cinnamon aroma, and bits of vegan products, their most notable has to be Teethers, brown sugar—that are truly delightful. They’re actually perhaps the first vegan and organic teething biscuits to so good that you may devour them sans syrup. hit the market. These firm lemon cookies are made from Write to Van’s International Foods, Inc., at 3285 organic unbleached flour and organic sugar without salt, East Vernon Avenue, Vernon, CA 90058, or call the preservatives, or others ingredients that you wouldn’t company at (323) 585-5581. Learn more at the com - want your little one to have. Teethers are ‘mess-free’ and pany’s website,
30 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL veggie bits Pass the Dip, Please! High Fashion with Compassion Food Should Taste Good ® makes crisp, oven-baked When Leanne Hilgart had trouble finding cruelty-free tortilla chips without genetically modified ingredients. outerwear, she decided to create her own! Last year, the However, these chips’ real appeal has to be the sheer Chicago-based entrepreneur launched a vegan apparel multitude of flavors. There are 13 in all, and only one company called Vaute Couture, which offers a line of (Cheddar) isn’t vegan! Varieties include the typical, like warm, weather-resistant women’s coats made with recy - Yellow Corn and Multigrain, as well as the more exotic, cleable outer fabrics, recycled linings, and deadstock such as Chocolate, Cinnamon, Lime, and Olive. vintage metal buttons. Styles range from traditional Food Should Taste Good ® chips are available from peacoats to the flirty and feminine Vaute, with its asym - retailers such as Costco, Starbucks, Target, Wegman’s, metric collar, puffed sleeves, and inverted pleated skirt. World Market, and Whole Foods. To learn more, write Most designs are available in sizes from extra-small to to the company at P.O. Box 776, Needham Heights, extra-large and come in colors such as ivory, MA 02494, or visit
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 31 reviews
THE CANCER The Cancer Survivor’s Guide (ISBN THE 30- 978-1-57067-225-5) is published by SURVIVOR’S Healthy Living Publications. It has 246 MINUTE GUIDE: pages and retails for $19.95. Purchase the VEGAN book online at
32 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL VRG Catalog
Books Conveniently Vegan ($15 ) by Debra The Lowfat Jewish Vegetarian Wasserman. Prepare meals with all the Cookbook—Healthy Traditions natural foods products found in stores today, From Around the World ($15) by Debra including soymilk, tempeh, tofu, veggie hot Wasserman. Over 150 lowfat international dogs,... You’ll find 150 recipes using con- vegan recipes with nutritional breakdowns, ven ience foods (including canned beans) including Romanian Apricot Dumplings, along with grains, fresh fruits, and vegeta- Pumpernickel Bread, Russian Flat Bread, bles. Menu ideas, product sources, and food Potato Knishes, North African Barley definitions included. (208 pp.) Pudding, and much more. Menu sugges- tions and holiday recipes. (224 pp.)
Vegan Passover Recipes ($6) by Chef Nancy Berkoff, RD. This 48-page booklet features vegan soups and salads, side dishes Meatless Meals for Working People— and sauces, entrées, desserts, and dishes Quick and Easy Vegetarian Recipes ($12) you can prepare in a microwave during by Debra Wasserman. We recommend Passover. All the recipes follow Ashkenazi using whole grains and fresh vegetables. Jewish traditions and are pareve. However, for the busy working person, this isn’t always possible. This 192-page book contains over 100 fast and easy recipes Vegan Meals for One or Two—Your Own and tells you how to be a vegetarian within Personal Recipes ($15) by Nancy Berkoff, your hectic schedule using common, conve- RD. Whether you live alone, are a couple, nient foods. Spice chart, low-cost meal or are the only one in your household who plans, party ideas, information on fast is vegetarian, this 216-page book is for you. food restaurants, soy dishes, and more. Each recipe is written to serve one or two Over 100,000 copies in print. people and is designed so that you can real- istically use ingredients the way they come packaged from the store. Information on meal planning and shopping is included, Vegan Handbook ($ 20) edited by Debra as well as breakfast ideas, one-pot wonders, Wasser man and Reed Mangels, PhD, RD. recipes that can be frozen for later use, Over 200 vegan recipes and vegetarian grab-and-go suggestions, everyday and resources. Includes sports nutrition, seniors’ special occasion entrées, plus desserts and guide, feeding vegan children, recipes snacks. A glossary is also provided. for egg-free cakes and vegan pancakes, Thanksgiving ideas, vegetarian history, Vegan in Volume ($20) by Nancy Berkoff, menus, and more. (256 pp.) RD. This 272-page quantity cookbook is loaded with terrific recipes serving 25. Vegan Microwave Cookbook ($16.95) Simply Vegan ($14. 95) by Debra Wasser - Suitable for catered events, college food by Chef Nancy Berkoff, RD. This 288-page man and Reed Mangels, PhD, RD. These services, restaurants, parties in your own cookbook contains 165 recipes, some of 224 pages contain over 160 quick and easy home, weddings, and much more. which take less than 10 minutes to cook. vegan recipes, a complete vegan nutrition It also includes information for converting section, and a list of where to mail order No Cholesterol Passover Recipes ($9) by traditional recipes to the microwave, vegan food, clothing, cosmetics, and house- Debra Wasserman. Includes 100 eggless microwave baking and desserts, making hold products. Vegan menus and meal and dairyless recipes. Seder plate ideas. breakfasts in a snap, and suggestions plans. Over 90,000 copies sold. (96 pp.) and recipes for holidays and parties.
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 33 Vegetarian Journal’s Guide to Natural Foods Restaurants in the U.S. and Canada Free Children’s Handouts ($1 8). Whether you’re traveling on business I Love Animals and Broccoli Coloring Book or planning a much-needed vacation, this A coloring book that promotes healthy eating book is certain to make your dining expe- and vegetarianism for children ages 3-7. riences better. This fourth edition lists more I Love Animals and Broccoli Shopping Basket than 2,200 restaurants, vacation spots, and An 8-page activity book with a crossword, local vegetarian groups to contact for more quizzes, and more, designed for ages 7-11. info about dining in their areas. (448 pp.) Vegetarian Nutrition for Teenagers Brochure with all of the basics about veggie nutrition. Vegan Seafood: Beyond the Fish Shtick (For these items, a donation to cover printing for Vegetarians ($12) by Nancy Berkoff, and postage would be appreciated.) EdD, RD. Chef Nancy Berkoff has created these unique and good-tasting vegan fish Bumper Stickers and seafood dishes. After using this book, Bumper Stickers you'll agree with millions of vegetarians ($1 each, 10+ $.50 each) “Be Kind to Animals—Don’t Eat Them” who say: Sea Animals—Don't Eat Them! “Vegetarians Are Sprouting Up All Over” Inside these 96 pages you will find sections Vegan Menu for People with Diabetes ($10) about cooking with vegan 'fish,' 'seafood' Vegetarian Journal by Nancy Berkoff, EdD, RD. This 96-page stocks and sauces, websites offering vegan book gives people with (or at risk for) 'seafood' products, and info about omega- Vegetarian Journal subscriptions are $20 diabetes a four-week meal plan, exchange 3 fatty acids for vegans. Avoid fish but still per year in the U.S., $32 in Canada/Mexico, listings for meat substitutes and soy prod- enjoy the taste of the sea with 'Fish' Sticks, and $42 in other countries. ucts, and recipes for enjoyable dishes, such Ethiopian-Style 'Shrimp' and Sweet Potato as Creamy Carrot Soup, Tangy Tofu Salad, Stew, 'Crab' Rangoon, 'Tuna' Salad, Gefilte Reprints from Vegetarian Journal ‘Fish,’ Spicy ‘Fish’ Cakes, and much more! Baked Bean Quesadillas, and French Toast. Non-Leather Shoes, Belts, Bags, etc. ($5) Guide to Food Ingredients ($6) Order Form
To order, mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; place your order over the phone Mon-Fri 9 a.m. to 5 p.m. Eastern time at (410) 366-8343; fax your order form to (410) 366-8804; or order online at our website
34 Vol. 29, Issue Three 2010 VEGETARIAN JOURNAL Vegetarian Action Buykind.com Promotes Vegan Food and Products By Erin Smith AVE YOU EVER WISHED YOU COULD GO OUT goat or sheep, gave Jody an amazing opportunity— for a delicious vegetarian meal, only to find a chance to start a business of her choice, with profits that your area has few or no options? How going to animal rescue efforts. Jody began to think aHbout a special event, like a birthday or holiday, when about potential business ideas and realized that vegans you would love to have a gourmet vegan meal and cake, are not always located close to vegan restaurants. She but you can’t find a restaurant to supply it? began to work with some of the best vegan restaurants Jody Kivlin has come up with a solution for these in the country to set up a delivery service. circumstances. Through her company, Buykind, Jody At first, some of the restaurants were a little skepti - offers food from a variety of vegan restaurants across cal. “When she first contacted me, introduced herself, the country, including Good Karma in Venice Beach, and told me about her idea, I thought it sounded a little California; Lovin’ Spoonfuls in crazy,” Lovin’ Spoonfuls owner Tucson, Arizona; Red Avocado Peg Raisglid said. “I agreed to in Iowa City, Iowa; and Sublime work with her because I was in Fort Lauderdale, Florida. The intrigued by the idea, and she food from any of these establish - sounded so sincere.” ments can be delivered straight However, Jody’s method to your door for a special event, of freezing the food and then or just to add some yummy sending it with the quickest variety to any day. delivery possible really worked. Jody’s fervent passion for ani - Now, she is not only sending mals—as well as her veganism— food to vegans all over the began when she rescued several country, but she is also help - newborn goats from a harsh ing the restaurants with which Wisconsin winter. She found she works to find a new niche. Jody Kivlin and some of the goats she has rescued the goat farmers’ behavior aston - Plus, a minimum of 10 percent ishing. Jody says, “(The farmers) had bred over 100 of every order’s cost goes towards ending cruelty to goats to give birth in the midst of winter’s reign with - animals, though Jody reports that the percentage is out a proper warm barn, without heat lamps and often much higher than that. enhanced nutrition for the mothers, and (without) Currently, BuyKind offers meals, cakes, chocolate, human presence to stand by and help in case assis - coffee, wine, flowers, pet food, and other items. Jody tance is needed as seems just common sense ....” hopes to continue to add both restaurants and prod - After this experience, Jody realized that her time ucts in the future. would be best spent helping animals in need. She began For more information, visit
VEGETARIAN JOURNAL Vol. 29, Issue Three 2010 35 THE VEGETARIAN RESOURCE GROUP NONPROFIT ORG. VEGETARIAN JOURNAL U.S. POSTAGE g PAID P.O. BOX 1463 BALTIMORE, MD VR BALTIMORE, MD 21203 PERMIT NO. 9169 . www.vrg.org CHANGE SERVICE REQUESTED
Updated “Guide to Food Ingredients” Now Available Online and in Print
VRG has updated its popular Guide to Food Ingredients! This publication helps you decipher ingredient labels by listing the uses, sources, and definitions of 200 common food ingredients. The guide also states whether the ingredient is vegan, typically vegan, vegetarian, typically vegetarian, typically non-vegetarian, or non-vegetarian.
The information in this guide is now available online at
If you would like to support future projects like this, please send donations to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. You may also call The VRG at (410) 366-8343 or e-mail us at [email protected].
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