www.vrg.org VOLUME XXVIII, NO 3 Summer FruitCookingTips From RestaurantChains With FoodPurchased Vegan MealPlans VEGETARIAN J $ 4 . 5 0 O U U S A / $ 5 . 5 U 0 C C A N A D A R N Menus forCancer Patients A L Vendors HEALTH · Street Veggie FoodBank E E Cuisine From COLOGY E T o f u E K K a THICS b o b s ( ( p a g e 7 7 )

NUTRITION HOTLINE QUESTION: “I just saw an article that so differences in ages could explain , PhD, RD says that 1 in 200 children is vege- some of the difference in results tarian. This sounds different from between the surveys. Therefore, what I’ve seen on VRG’s website. while the CDC survey does give What’s going on?” an indication of how many 0- J.N., via e-mail to 17-year-olds use a vegetarian diet to treat a health problem, ANSWER: The news story you saw it really does not provide an accu- was probably from the Centers for rate count of how many children Disease Control and Prevention are vegetarian. (CDC). It was based on a study One other consideration is about the use of complementary that the CDC survey left it up and alternative medicine by adults to the person being surveyed to and children in the U.S. in 2007. define a vegetarian diet. As readers Vegetarian diets are considered to know, this could certainly affect be complementary and alternative results. The VRG specifically asks medicine, apparently. if those being surveyed “never” eat Here’s how the survey ques- meat, fish, or poultry, and those tions for parents of children (<18 who answer “yes” are counted as years old) were worded. vegetarians. We think that this z “During the past 12 months, presents a more accurate count This issue’s Nutrition did [your child] use a vege- of true vegetarians. For more Hotline considers the tarian diet to treat a specific information on polls, see . number of children other than weight control or in the weight loss?” QUESTION: “I was researching on the web the milligrams of calcium z “During the past 12 months, who are vegetarian, contained in various greens (cooked did [your child] use any of the and raw). When doing this, I noticed examines why the following special diets for two variation among sites so I thought weeks or more for health rea- I would go to two reputable sources amount of calcium sons?” [Vegetarian diet is one (VRG and the American Dietetic in greens varies among of the choices listed.] Association) to get the correct answer, sources, and advises As you can see, many parents but I found variation there, too. whose children follow vegetarian Does VRG have a suggestion on vegans with herpes diets for religious, ethical, animal which websites to rely upon for zoster about foods rights, environmental, or other milligrams of calcium in various reasons would answer “no” to these cooked greens?” containing lysine questions and not be counted. We G., via e-mail and arginine. suspect that this is one reason why our most recent poll found that ANSWER: Because greens are a natu- 3 percent of 8- to 18-year-olds are ral product and are not formulated vegetarian. Also, the CDC survey in a laboratory like, say, a vitamin included children age 0 to 17 years. pill, the amount of any nutrient Possibly older children are more (Continued on page 24) likely to follow a vegetarian diet,

2 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL MANAGING EDITOR: Debra Wasserman FEATURES SENIOR EDITOR: Keryl Cryer EDITORS: Carole Hamlin, 6 · From the Streets to Your Kitchen Jane Michalek, Charles Stahler Nancy Berkoff, RD, EdD, CCE, introduces street vendor-friendly NUTRITION EDITORS: Reed Mangels, PhD, RD, Suzanne Havala Hobbs, DrPH, MS, RD cuisine, including kabobs, dosas, , tamales, and more. NUTRITIONAL ANALYSES: Suzanne Hengen COVER PHOTO AND STYLING: Linda Long, Mira Zaki 11 · A Review of ART CONTRIBUTOR: Vonnie Crist Emanuel Goldman, ‘The Vegetarian Cinephile,’ examines VRG VOLUNTEER COORDINATOR AND CATALOG MANAGER: Jeannie McStay a documentary about why people should use fewer animal products. WEB DEVELOPMENT/RESEARCH: John Cunningham RESEARCH DIRECTOR: Jeanne Yacoubou 14 · Selecting Menus DEVELOPMENT: Sid Bravmann RESTAURANT GUIDE/MEMBERSHIP: Sonja Helman for Vegan Cancer Patients VRG ADVISORS: Arnold Alper, MD; In her latest Foodservice Update, Chef Nancy Berkoff, RD, EdD, Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD; addresses the many challenges of feeding patients with cancer. Jim Dunn; Suzanne Havala Hobbs, DrPH, MS, RD; Enette Larson-MMeyer, PhD, RD; Reed Mangels, PhD, RD; Jerome Marcus, MD; Virginia Messina, MPH, RD; 26 · A Sample Vegan Meal Plan Brad Scott, MBA; Wayne Smeltz, PhD If You Are Eating at Restaurant Chains COPYRIGHT 2009 BY THE VEGETARIAN Ed Coffin prepares you for your next road trip based RESOURCE GROUP, INCORPORATED on VRG’s research about quick-service chains and their vegan offerings. PRINTED IN THE UNITED STATES OF AMERICA. The Vegetarian Journal (ISSN 0885-77636) is published quarterly. The contents of Vegetarian DEPARTMENTS Journal and our other publications, including web information, are not intended to provide personal Nutrition Hotline 2 medical advice. Medical advice should be obtained How many children are vegetarian? Why do nutritional values for greens from a qualified health professional. We often seem to vary so much? And which foods are best for vegans with herpes zoster? depend on company statements for product Note from the Coordinators 4 and ingredient information. It is impossible to be 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, Notes from The VRG Scientific Department 20 do further research or confirmation on your own. SUBMISSIONS: We do not accept unsolicited VRG Testifies for the 2010 Dietary Guidelines 21 manuscripts. Please send a query letter first. ADVERTISING: Vegetarian Journal does not Vegan Cooking Tips 23 accept paid advertising. We do review Late Summer , by Chef Nancy Berkoff vegetarian products. E-MMAIL: Contact The VRG via e-mmail at [email protected]. Vegan Dinner in Denver/VRG’s Call-A-Dietitian Day 25 The VRG’s website is . Veggie Bits 30 CHANGE OF ADDRESS: Please send change of address to P.O. Box 1463, Baltimore, MD Book Reviews 32 21203. You may also e-mmail a change of address to [email protected]. Catalog 33 FOR INFORMATION, CALL (410) 366-VVEGE. Vegetarian Action 35 Also, if you do not want your name traded Ontario’s Vegetarian Food Bank, by Yvette Zandbergen to other organizations, please let us know. About VRG Outreach Booths Back Cover

The Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofit organization that educates the public about 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. 28, Issue Three 2009 3 NOTE FROM THE COORDINATORS IS EVERY VEGETARIAN ALSO VEGAN? hat is the best diet? How many vegetarians are there? You wouldn’t think that such simple questions have complicated answers. As we’ve W said before, beware of anyone who claims to have the absolute truth. (True in investing and economics also!) As you know, the answer depends on how the question is asked and what part of the truth people choose to give you. In this month’s Nutrition Hotline, Reed Mangels explains more about the recent Center for Disease Control study that has been quoted extensively con- cerning how many vegetarian children there are, and why their answer may differ from our previous results. In this issue, we were going to report on our 2009 national U.S. poll concerning the number of adult vegetarians and vegans. Probably due to sampling error, the total number of people who are vegetarian (includes vegans) and the number of those same vegetarians who are also vegan (excludes non-vegans) came out EXACTLY the same. We believe the number of vegans has grown since Charles became vegan in 1977, Debra soon after, and VRG first started promoting in 1982. However, common sense and experience tell us a statement about all vegetarians being vegan can’t be true. This is one example of why you have to be careful with what statistics tell you. You shouldn’t look at individual studies independently, but as a whole. And even if the totality of the studies gives you a pretty clear picture, this should not be taken as gospel for all time. We will be conducting another national poll and reporting the information in a future Vegetarian Journal. For past surveys and our 2008 eating out poll, see . “Ask Amy,” a syndicated advice columnist, had a question from a woman whose best friend became vegan. The writer had no problem with her friend being vegan, but the friend insisted on eating at completely vegan restaurants and was reportedly critical of the places the writer suggested. They then end up not going anywhere. Amy’s answer was that a compromise was called for. She stated, “You should agree to eat at a vegan restaurant. Then, the next time you eat out, she should agree to eat at a non-vegan restaurant that can prepare a decent vegan meal. Surely you can enjoy some soy and lentils from time to time. If your friend digs in her heels and won’t ever eat at a non-vegan restaurant, you two simply won’t be able to eat out together. Then, it’s time to join a bowling league.” (Of course, the vegan may want to bring non-leather bowling shoes.) Boy have times changed, when a general advice columnist assumes it’s easy to find a vegan restaurant. Don’t forget—if you’re looking for mainstream chains that may be comfortable for some vegetarians, check out our article at . There’s also a link to VRG’s list of 2,000+ vegetarian-friendly restaurants around the USA and Canada.

Debra Wasserman & Charles Stahler

Coordinators of The Vegetarian Resource Group

4 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL l e t t e r s

VRG’s MEMORIAL A Reader Responds Vegetarian of 59 to Another’s Plea Years to Share VRG AND HONORARY About Making Vegan Materials With Others GIFT PROGRAM Bird Seed Blocks Dear Vegetarian Resource Group, How often have you wanted to In response to a message printed Please send literature that make a gift in honor of a loved in Letters in Issue 1, 2009: describes your group’s services. one or friend but weren’t sure Hello! It was funny, as I was just Vegetarianism has been my philos- which charities are vegetarian- reading in another magazine about ophy and practice for 59 years friendly, pro-environmental, or bird seed blocks! It was from Family (age 83). I am eager to share pro-? Please remember Fun Magazine. Here’s the recipe: materials with family and friends. The Vegetarian Resource Group. A catalog of articles and books You can make a gift in memory This makes about two 3-inch will be appreciated. Thank you. of a loved one or as a living trib- biscuits or a single 4-inch biscuit. Abundant best wishes. ute to honor someone you care Marjorie K., Chardon, OH Mix together: about on a special occasion, such z 3 as a wedding or birth. We’ll send /4 cup of bird seed VRG Helps Vegans z magazine. All Rights Reserved. an acknowledgement to you and 1 Tablespoon of flour the person or family you choose. z 2 Tablespoons of water Find More Than Food I found your website in a Yahoo! FamilyFun Your gift will support educational Spray or wipe a cookie cutter with search. I am a vegan who is trying outreach programs and help pro- oil, and place it on a foil-covered to find a non-leather business mote vegetarianism. cookie sheet. Pack the mixture into portfolio. I’m also looking for non- the cutter, inserting half a straw at Memorials & Honorary Gifts leather dress shoes, but I have a a right angle near the top to create wide foot and usually can’t find In memory of: a hole for hanging. what I need at Payless. I needed Bake the biscuit (with the straw) a specialty non-leather shoe store. In honor of: in a 170-degree oven until the bis- Fortunately, the link to your cuit is hard, about one hour. If you website was the fourth in “the want it to be raw, try dehydrating top 20 results,” so it didn’t take Please send acknowledgement to: it for a few hours at less than 120 me long to find you. So, I just Name: degrees. Let the biscuit cool. wanted to say thanks! Address: Remove the straw, thread a rib- R.S., via e-mail bon through the hole, and hang it My name and address: outside in a sheltered spot. Note: The latest Guide to Leather Name: Glad to help! Alternatives is available at

Birdseed Feeder Instructions - Copyright © 2009 Disney Enterprises, Inc. Reprinted by permission of Kathleen K., via e-mail vrg.org/nutshell/leather.htm>. Make checks payable to The Vegetarian Resource Group and mail to P.O. Box Letters to the Editors can be sent to: Vegetarian Journal, P.O. Box 1463, Baltimore, MD 1463, Baltimore, MD 21203. 21203. You may also e-mmail letters to [email protected].

Thank you to Gretchen Chlebowski for coordinat- ing the VRG booth at VeggieFest in Naperville, Coming in the Next Issue: Illinois. Gretchen thanked Jeannie in the VRG office in Baltimore, who answered a question for her on Saturday morning at the start of the event! Also, kudos to Robert Chlebowski, who EDIBLE VEGAN HOLIDAY GIFTS helped with set-up, and Susan Lincke, who spent an entire day helping by distributing literature, Plus: 2009 Scholarship Winners, Vegan Party Foods, selling books, answering people's questions, and Food Service Options for Renal Patients, and more! packing up Saturday evening.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 5 From the Streets to Your Kitchen By Nancy Berkoff, RD, EdD, CCE

OME OF THE MOST INTRIGUING AND EXCITING z India by way of New Brunswick, New Jersey: foods in the world are found on the street— At a summer street fair, we sampled some lovely S hawker centers in Singapore, outdoor markets . A chaat is a plate of savory snacks, typically in Mexico, souks in Morocco and Turkey, ... the list served from stalls or carts in India, Pakistan, and goes on. These ethnic, geographic, or just plain portable the rest of South Asia. They are a great mobile food foods tend to have terrific flavors. Most of the time, and are prepared to order, so you can ensure your they can be made quickly for each customer or can selection is vegan. hold for hours on heat or ice. Best of all, they can z The ‘standard’ is a potato chaat, white potatoes usually be eaten with one hand! Many of the street quickly deep-fried and tossed with red pepper foods we found can easily be prepared vegan. flakes and , and then drizzled with tama- Here are just some ideas if you would like to throw rind chutney and possibly garnished with fresh a ‘street party’ for a summer weekend: cilantro or mint. z San Francisco Street-Style Kabobs: Whether z Peanut or pistachio chaat is made with Turkish, Uzbek, Persian, or another nationality, roasted nuts tossed with crisped fried onions kabobs are popular! We found whole mushroom, and flavored with cumin, , lemon juice, bell pepper, pineapple, and tomato kabobs, as well dried chili, and . as , onion, , and chili kabobs. Unfortu- z Chickpea chaat uses cubed boiled potatoes nately, we were told that we were too late to try tossed with boiled chickpeas, chopped tomatoes, the roasted potato, summer squash, sweet onion, fresh cilantro, ground cumin, chaat masal (if and pepper kabobs! available), , and dried chilies. z -Style Antojitos: These snacks, which If there is a South Asian grocer nearby, you can translate into “little tantalizers,” include foods such purchase chaat masala or chaat to use in your as the tlacoyo, fried or toasted masa (cornmeal) own chaat mixture. cakes stuffed with beans and/or shredded and topped with chilies and roasted corn. z Phuket Pad Thai: This is the ultimate street food. The food cart cooks in Thailand are in such a com- z -Style Haute Dogs: Veggie dogs topped petitive situation. With limited space, ingredients, with sweet onions, sweet pickle relish, chopped and tools, they need to specialize in only a dish or cucumbers, ketchup, and Pepperocini (pickled two. The best of these cooks have prepared the same Italian chilies). dish day after day, year after year, constantly per- z City’s Dosas: The Big Apple’s finest fecting it. We were offered many vegan variations street-food chefs vie for the Annual Vendy Awards. on the flavorful noodle dish, which has become After a four-hour cook-off in Tompkins Square Park, Thailand’s unofficial ‘national’ dish. Steamed wheat the judges’ votes were tallied, and Thiru “Dosa or rice noodles are sautéed with the chef’s ‘secret’ Man” Kumar’s vegan cart claimed the winner’s cup. sauce, usually based in tomato, soy sauce, vinegar, Traditional dosas (South Indian crêpes), stuffed and . Crumbled tofu, chopped tomatoes, with spicy potatoes, are offered, as well as mixtures sprouts, mushrooms, and summer squash of seasonal summer and lentils. are just a few of the ingredients that can be added.

6 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL z Guatemala goodies: I have a vegan friend who in the oven. The dough is made of smooth- just returned from Xela, Guatemala, and he was ground masa and is filled with seasonal vegeta- amazed at the variety of vegan street foods he found. bles or . Here are just a few: z Northwestern Mexico — Three- or four- z Vegetarian Thali: A street-side restaurant foot-long tamales called zacahuiles are made called Sabor de la India serves a vegetarian with very coarsely ground masa with flavorings thali (a sampler plate) of all the vegetarian of red chile and are wrapped in banana leaves. Guatemalan-Indian dishes they offer, including These monstrous tamales are baked in wood- potato curry, dosas, stewed lentils, heated ovens in specialty restaurants, normally stewed beans, rice pilaf, and tortillas. on weekends, and are sold by the ‘slice.’ z Veggie tostadas with refried beans, beets, and grated or cabbage. Every culture has its own bite-size snack that is a bit of filling placed in a wrapper and then steamed, fried, z Platos: A daily special of vegan rice, beans, or baked to order, similar to dumplings. Dim sum, vegetables du jour, tortillas, and fresh juice can gyoza (Asian), ravioli, wontons, kreplach (Yiddish), be had from many of the street vendors. pierogi (Slavic), ... we could go on and on. The nice z Pache: Made at home and sold at Xela’s thing about dumplings is that there are no rules, Central Park, paches are tamales made with except that the filling needs to be tasty. potato or rice flour, along with a bit of vegeta- Have a ‘street party’ fueled with an assortment of bles in the filling for flavor. steamed and fried ravioli, wontons, and pierogi, as well z Piedras: A cross between a scone and a muffin, as a few of the following recipes. Throw in a green salad the piedra is a lump of soft dough (flour, yeast, and a fruit salad, and you’ve got great summer enter- and water) flavored with , cocoa, or taining food. . z Tamales: These packets of masa are a favorite TOFU KABOBS street food in Central and South America, the (Serves 4) Caribbean, and many U.S. cities! In San Diego and El Paso, you can eat your tamale with atole, *Pictured on the cover. This recipe is for the most basic a hot cocoa drink made with thinned cornmeal. of kabobs. Prepare these in the oven, under the broiler, Space does not allow for the national variation or on the grill. of all the countries that favor tamales as a popular street food, but here are a few Mexican variations: Approximately 1 pound flavored, baked, or smoked tofu, z Culiacan, Sinaloa — Everyday varieties cut into large chunks include tamales made of small, sweet brown 1 cup your favorite sauce, such as barbecue, teriyaki, or even beans, pineapple, and corn. Italian salad dressing z Veracruz — Tamales made of fresh corn 12 cherry tomatoes seasoned with hoja santa, a seasoned oil. 12 fresh or canned pineapple cubes (approximately 1 inch) z Oaxaca — Large tamales spiced with their 4 skewers, at least 6 inches long regional specialty ‘black ’ and wrapped in banana leaves. They also do a corn husk Marinate tofu in sauce for 30 minutes. variety with other moles, including green or Preheat oven to 400 degrees or preheat barbecue. yellow, along with small black beans and Skewer tofu, alternating with tomatoes and pineap- chepil (an ). ple. Bake in a non-stick pan for 10 minutes or grill until just heated. If you would like ‘juicy’ kabobs, z Monterrey — This region prefers small baste with sauce while cooking. Serve immediately. tamales that use either smooth or coarse dough containing red chilies. Total calories per serving: 322 Fat: 11 grams z Yucatán — Tamales from this region are quite Carbohydrates: 36 grams Protein: 23 grams large and are either cooked in a pit or baked Sodium: 548 milligrams Fiber: 1 gram

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 7 ANTOJITOS Total calories per serving: 421 Fat: 13 grams Place the veggie dog on the Carbohydrates: 63 grams Protein: 13 grams widest end of the triangle and (Serves 4) Sodium: 835 milligrams Fiber: 4 grams roll up the pastry. Bake according This is just one variety of antojitos, to package directions, usually which are meant to be quick, savory, VEGAN PIGS-IIN-AA- 10-12 minutes. and portable snacks. Serve with chopped tomatoes, BLANKET relish, , ketchup, or other (Serves 6) 2 teaspoons chopped fresh chilies of your of choice. choice Believe it or not, some of the most Total calories per serving: 177 Fat: 8 grams 1/4 cup chopped onions popular brands of refrigerated crois- Carbohydrates: 17 grams Protein: 7 grams 1 cup vegan cream cheese sant-type crescent roll dough are Sodium: 497 milligrams Fiber: 1 gram 2 Tablespoons vegan sour cream to use actually vegan. Buy the jumbo- as a thinner, if necessary, and as a sized rolls, if available. If you’re garnish looking to add variety to this recipe, VEGAN SAAG PANEER Four 12-iinch (or eight small) whole wheat you may want to try the chili dog- (Serves 12) tortillas, allowed to come to room flavored veggie dogs or another temperature if refrigerated flavored variety instead. Paneer is a firm white cheese that 1 Tablespoon fresh cilantro to garnish resembles firm silken tofu—and 1 can or package vegan refrigerated that’s what we are going to use for Preheat oven to 350 degrees. crescent roll dough this recipe! Paneer is added to cur- Combine the chilies and the 3-44 vegan hotdogs, depending on the size ried spinach, spicy stewed tomatoes, onions with the cream cheese. If 2 teaspoons vegan barbecue sauce and other vegetables that become the cream cheese is too thick, mix 1 thin slice vegan cheddar cheese ‘creamy’ when cooked. We’ve provided in a little bit of the sour cream Hot dog condiments and toppings of choice the vegan recipe for saag (or spinach) until consistency is spreadable. paneer, so make up a batch and Spread a thick layer of cream The croissant dough will be keep it in the refrigerator. It can cheese on one side of a tortilla. perforated; separate the dough complement meals, serve as a fast Roll up the tortilla and cut into into triangles, then slice each with meal, or act as the centerpiece for 2-inch sections with a sharp knife. a knife into halves or thirds to your street food party. Cut on a diagonal to avoid the make smaller triangles. tortilla unraveling. Cut uncooked vegan hot dogs Vegetable oil spray Place each slice on its side on into lengths that will fit into the 2 cups thinly sliced onions a non-stick baking sheet. Bake widest end of the crescent dough 2 teaspoons ground until heated through, approxi- with little overlap. Make a length- 1 teaspoon ground turmeric mately 5 minutes. wise slit in each piece of ‘dog,’ 1 Tablespoon (a Serve warm with sour cream allowing room for a little barbecue blend available from South Asian topped with cilantro. sauce and a thin slice of cheese. markets and online retailers)

8 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL 2 cups water combine beans, , 3 garlic , crushed 2 pounds fresh spinach, cleaned and and turmeric in a blender and 1 pound husked tomatillos (approximately washed blend until smooth. Remove and 2 cups) 11/2 cups plain vegan yogurt or vegan whisk in rice flour to make batter. 1/4 cup vegetable stock sour cream Set aside. 2 Tablespoons seeded and minced 1 pound diced, drained firm silken tofu Combine the garlic, soy sauce jalapeño peppers or tamari, and brown sugar in a 2 Tablespoons seeded and minced Heat a large pot and spray with blender, and blend on low until poblano peppers oil. Add onions and cook until smooth. Slowly drizzle oil into 1/4 cup chopped fresh cilantro soft and translucent. Add spices the running blender until a thick 1/4 cup toasted pine nuts and mix until spices are combined. sauce forms. Pour into a bowl Add water and spinach. Cook and set aside. In a medium-sized saucepan, com- until soft, stirring occasionally, To assemble, heat a non-stick bine the onions, water, cayenne, approximately 5-7 minutes. Add pan over medium-high heat. Stir and garlic. Bring to a boil, and yogurt or sour cream and tofu, batter, and pour enough to coat then simmer, covered, until onions and bring to a fast boil, stirring. the bottom of the pan. Place the are soft, approximately 5-8 min- Remove immediately from heat vegetables on half of the crêpe, utes. Add tomatillos whole, along and serve warm. Serve over like you would in filling an with vegetable stock and peppers. steamed basmati or brown rice. omelet. When crêpe bubbles Simmer, covered, until tomatillos pop and cook, fold edge over release their juices, approximately Total calories per serving: 78 Fat: 2 grams filling. Move to a plate, drizzle 10 minutes. Carbohydrates: 11 grams Protein: 6 grams Sodium: 74 milligrams Fiber: 3 grams the brown sugar-soy sauce com- Pour contents of pot into a bination over the dish, and gar- food processor or blender. Add nish with sunflower seeds and cilantro and pine nuts. Purée VIETNAMESE CRÊPES cilantro, if desired. sauce until smooth. (Serves 5) Total calories per serving: 516 Fat: 30 grams BEANS These sweet and savory crêpes can Carbohydrates: 51 grams Protein: 11 grams 2 garlic cloves, crushed Sodium: 530 milligrams Fiber: 10 grams be served for any mealtime or as 1 Tablespoon olive oil an occasional snack. One 28-oounce can black beans (or 31/2 cups cooked black beans), drained 3 TOMATILLO-CCILANTRO /4 cup dried yellow split peas, mung 1/2 cup chopped onions beans, or yellow lentils SAUCE WITH REFRIED Vegetable oil spray Water to cover beans 2 cups lowfat coconut milk BLACK BEANS Sauté the garlic in the olive oil. (Serves 10-112) 1/4 teaspoon ground turmeric Place sautéed garlic, beans, and 1 cup rice flour onions into a food processor or 1 garlic, diced Tomatillos are green, tomato-like blender and purée until smooth. 3 Tablespoons low-ssodium soy sauce that come in husks and are Heat a large skillet on high or tamari available in Latino markets. They and spray with vegetable oil. Pour 2 Tablespoons brown sugar bring the sauce together to create bean purée into the skillet and 1/ 2 cup olive oil a combination of sweet, tangy, stir constantly over medium-high 2 cups steamed ‘long’ vegetables (such and spicy flavors. heat for 8-10 minutes. as asparagus, bean sprouts, green This recipe is best served hot Place the beans and the sauce beans, bell peppers cut into strips, etc.) with baked tortilla chips, steamed in separate bowls and serve warm, Roasted sunflower seeds to garnish tortillas, and a green salad. or refrigerate until ready to use. (optional) Cilantro to garnish (optional) SAUCE Total calories per serving: 118 Fat: 4 grams 11/2 cups thinly sliced onions Carbohydrates: 17 grams Protein: 6 grams Soak beans in water for 30 min- 1/2 cup water Sodium: 26 milligrams Fiber: 5 grams utes or until very soft. Drain and 1/2 teaspoon cayenne

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 9 ICE CREAM Mix 1/4 cup of coconut milk with to your ice cream maker’s instruc- the arrowroot to make a slurry tions. (See note.) Add crystallized (Serves 6-88) and set aside. ginger during the last 5 minutes Mix the remaining coconut of freezing. Coconut milk is a natural choice milk and minced ginger together for this ice cream, but you can use in a pot and bring to a boil. Note: If an ice cream freezer is not any vegan milk you like and omit Remove pot from heat and set available, you can freeze this recipe the coconut extract. Crystallized aside for 25 minutes to steep. in several small bowls. Stir every ginger is usually found near the Strain to remove the ginger. Keep 30 minutes until mixture is frozen. dried fruit at most grocery stores. the milk and discard the ginger. Mix the ginger-flavored coco- Variation: For Chocolate Ginger 31/2 cups lowfat coconut milk, , 1 nut milk and sugar together and Ice Cream, add /2 cup chocolate or almond milk, divided or carob chips and/or 1/4 cup 2 Tablespoons arrowroot bring to a boil. When the mixture has just started to boil, take off cocoa powder in with the sugar. 1/4-1/2 cup minced ginger (to taste) the heat and stir in the arrowroot 3/4 cup sugar (Use your favorite vegan Total calories per serving: 277 Fat: 9 grams variety.) slurry. This should immediately Carbohydrates: 45 grams Protein: <1 gram 1 teaspoon vanilla extract cause the liquid to thicken a small Sodium: 39 milligrams Fiber: 1 gram 1 teaspoon coconut extract (if using amount. Stir in extract coconut milk) and, if using, coconut extract. Nancy Berkoff is The Vegetarian Set the ice cream mixture Resource Group’s Food Service Advisor 3/4 cup crystallized ginger, chopped into small pieces aside to cool. Freeze according and author of numerous cookbooks.

SUBSCRIBE to Vegetarian Journal Inside each issue: Š Nutrition Hotline — answers to your questions about vegetarian diets. Š Vegan Recipes — quick and easy dishes, international cuisine, and more. Š Natural Food Product Reviews Š Scientific Updates — a look at recent scientific papers relating to vegetarianism. Š Vegetarian Action — individuals and groups promoting vegetarianism.

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10 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL TheThe VVegetarianegetarian CCinephileinephile

A Review of “A Sacred Duty” by Emanuel Goldman

N 1968, THE SOCIAL PHILOSOPHER ERIC HOFFER global warming. Startling facts are recounted: 18 per- wrote, “As it goes with Israel so will it go with cent of greenhouse gases come from livestock alone, I all of us.” While he was writing about the geo- and overall, animal agriculture generates more pollu- political situation, his observation also applies to the tion than all the cars, trucks, and aircraft in the world looming environmental crisis facing the world. combined. Ten pounds of and between 2,500 This is the perspective from which the film A and 5,000 gallons of water are needed to produce a Sacred Duty (2007)—which was written, photographed, single pound of beef. Furthermore, one third of the directed, and narrated by Lionel Friedberg and avail- world’s arable land is used for growing meat. able at —begins. Then, the film moves beyond the environmental Subtitled “Applying Jewish Values to Help Heal the harm of animal agriculture to the harm that consum- World,” this hour-long documentary explores the ing an animal food-centered diet has on human health. connection between a potential future environmental Here again, we are reminded of the Jewish mandate catastrophe and one simple step that all people of good to take care of one’s own health. Chronic degenerative will can take to avert this: change to a -based diseases like heart disease and cancer—and their con- diet and vastly reduce the use of animal products. nection to an animal food-centered diet—are reviewed Sponsored by the group Jewish Vegetarians of by medical and other experts. North America (of which I am a member), the film is But there is one final Jewish mandate that A Sacred narrated against a backdrop of gripping photography Duty tackles head on: the prohibition against animal and a moving original soundtrack. It begins by estab- cruelty. I expect this part of the film will be difficult lishing the religious underpinnings of the subject, that for most people to watch. A foie gras factory is shown, it is a religious mandate in the Jewish faith to care for while the narrator informs us that the Israeli Supreme the earth. There are scenes of Orthodox and Hasidic Court has ruled these practices illegal. This is followed Jews in prayer, the Western (wailing) Wall, and the by brutal scenes of factory farming and slaughter. One text of the Torah (holy scriptures that are often referred of the experts goes so far as to say that you cannot even to as the Old Testament of the Bible), with English justify kosher certification for meat prepared from fac- translation voice-overs by Theodore Bikel as he recounts tory-farmed animals. It is hard to imagine how any the commandments to care for the earth. meat-eater could see these scenes and not re-examine Then, the film shifts to exploring Israel as a para- his or her diet. I am reminded of the Paul and Linda digm for environmental issues: rivers so polluted they McCartney quote: “If slaughterhouses had glass walls, are unsafe for swimming, air pollution, garbage, and everyone would be vegetarian.” the consequences of global warming. We visit the Arava There are no glass walls on slaughterhouses, but Institute in Southern Israel, where members of all a film like A Sacred Duty shines a beacon of light on nationalities—Jews and Arabs from Jordan, Egypt, and the adverse consequences of an animal food-centered the Palestinian Authority—can explore environmental diet—it is bad for the planet, bad for our health, and solutions. The issue transcends borders and ethnicity, bad for our spiritual well-being. I hope the film finds affecting everyone. Climate change in the United a wide audience, not just among Jews. States is also addressed. After approximately a half hour, A Sacred Duty Disclaimer: I am acknowledged in the credits on a list begins to explore the role of animal agriculture in of those who provided “cooperation and assistance.”

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 11 By Reed Mangels, SCIENTIFIC UPDATE PhD, RD, FADA A REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISM

School Lunch Update „ Elementary school students in schools that offered More than 30 million children participate in the School French fries more than once a week and those in Lunch Program each day. Meals eaten at school can schools offering desserts more than once a week have considerable impact on a child’s health and eat- were more likely to be obese. ing experiences. Since 1991, a massive study of school meal programs has been conducted approximately Although there are definite improvements since SNDA- every 6-7 years. The third U.S.D.A. School Nutrition II, these results paint a fairly dismal picture of the Dietary Assessment Study (SNDA-III) was conducted School Lunch Program. Recommendations for improv- in 2004-2005 and involved 398 schools in 36 states. ing the program include more whole , fresh fruits, Here are some key findings: dark green and/or orange vegetables, and , as „ Only 6 percent of schools met all of the SNDA-III well as more meatless entrées. Improved funding for standards, including those for total calories, fat, sat- this program and for programs to educate children urated fat, protein, vitamin A, vitamin C, calcium, about healthy food choices is also recommended. and iron. Gordon AR, Crepinsek MK, Briefel RR, et al. 2009. „ Only 5 percent of menus included The Third School Nutrition Dietary Assessment breads other than as part of an entrée, and only Study: summary and implications. J Am Diet 10 percent included legumes. Assoc 109 (Suppl 1):S129-35. „ Very few schools (less than 8 percent) offered lunches or breakfasts that met the SNDA-III stan- Teens Want More Locally dard for fiber. Grown, Organic, Non- „ No schools offered lunches that met the SNDA-III standard for sodium. Genetically Engineered, „ Most schools offered lunches that were higher in and Unprocessed Food fat and saturated fat than recommended; 81 per- Some adults choose foods that are locally grown, cent of schools exceeded the standard for fat and organic, or unprocessed. Have these types of choices 72 percent exceeded the standard for saturated fat. also influenced teens and young adults? Researchers Major sources of fat and saturated fat included surveyed more than 2,500 people aged 15-23 years hamburgers, chicken patties, pizza, tacos, and and asked them how important it was that their food whole and 2% cow’s milk. be locally grown, organic, or unprocessed. They were also asked if they were currently a vegetarian. Responses „ Fresh fruit or raw vegetables were not offered on to this question indicated some confusion about what a daily basis in 42 percent of schools. These foods a vegetarian is, with 46 percent of self-described vege- were significantly less common in schools with a tarians eating fish and 25 percent eating chicken. higher percentage of low-income students. Of those surveyed, 34 percent felt that it was „ Less than a third of menus offered orange or dark important for their food to not be genetically engi- green vegetables, such as raw carrots and broccoli. neered, while 30 percent valued unprocessed food. Vegetables were much more likely to be starchy Organic food was important for 23 percent of respon- vegetables, like corn, French fries, and other potatoes. dents, and locally grown food was important for 21 „ Approximately half of high school lunch menus percent. These numbers indicate a strong interest in included French fries or similar products; 20 percent food with a lower impact on the environment among of elementary school menus included these foods. young adults. Those who more strongly supported these food production practices were more likely to

12 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL have healthy diets and less likely to eat fast food. In been modified to include many more processed foods, addition, those with an interest in more sustainable animal products, and soft drinks. The result of this is food production practices were more likely to be either inevitably an increase in risk factors for diabetes, heart African-American or Asian, to be from a lower income disease, and high blood pressure. family, and to be vegetarian. The researchers suggest that adolescents who have greater awareness about the Rodriguez-Moran M, Guerrero-Romero F, Rascon- use of pesticides in agriculture and who participate Pacheco RA, et al. Dietary factors related to the more in food shopping and preparation are more likely increase of cardiovascular risk factors in traditional to support use of locally grown and organic foods. Tepehuanos communities from Mexico. A 10 year Furthermore, they suggest that both vegetarians and follow-up study. Nutr Metab Cardiovasc Dis 2009 those who value more sustainable food production Jan 16 [Epub ahead of print]. are more likely to choose foods that promote both individual and environmental health. Post-Menopausal Asian Robinson-O’Brien R, Larson N, Neumark-Sztainer Women Who Consumed D, et al. 2009. Characteristics and dietary pat- Soy Had Reduced Risk terns of adolescents who value eating locally grown, organic, nongenetically engineered, and of Colorectal Cancer nonprocessed food. J Nutr Educ Behav 41:11-18. Cancer of the colon and rectum is less common in Asian countries than in Western countries. One possible factor for this difference in disease may be Impact of ‘Modernization’ the higher intake of soy products in Asian countries. on a Traditional Near- A large study in Shanghai examined close to 70,000 women aged 40-70 years. The women completed Vegetarian Community questionnaires measuring their intake of soy foods Ten years ago, the Tepehuanos Indians, who live (soymilk, tofu, dried tofu, fresh , dry soy in northern Mexico, followed their traditional diet beans, and soy sprouts) at the beginning and the end based on foods that they grew and produced, includ- of the study. The number of women who developed ing abundant green vegetables, beans, potatoes, breads, colorectal cancer over the approximately 6-year-long and tortillas made from a mixture of roots. They rarely study was determined. After adjusting for age, women ate meat and generally followed a vegetarian diet. No who ate more soy foods had a reduced risk of colorec- one was obese, although close to 10 percent of people tal cancer. Every ounce of tofu eaten per day reduced were overweight. No one surveyed had a specific meta- colorectal cancer risk by approximately 8 percent. bolic syndrome or diabetes, and less than 2 percent The reduced risk of cancer was mainly seen in post- had high blood pressure. menopausal women, where the risk of colorectal cancer In 2000, as part of a social assistance program, was 30 percent lower among women with the highest Western foods were introduced, either free or at very intakes of soy foods compared with women with the low cost. Local stores featured sugar, pasta, instant lowest soy foods intake. The soy foods that were stud- soup, cheese, and soft drinks. The Indians were given ied were fresh soy products, as opposed to fermented free food packages that included rice, coffee, sugar, products, such as and , or processed foods, pasta, maize flour, cookies, and junk foods. As a result like soy burgers. These fresh soy products are typical of of these changes, the Indians ate fewer green vegeta- the diet of the women in this study. We do not know bles, beans, potatoes, and homemade tortillas and ate if the results would have changed if other types of soy more meat, cheese, and maize flour tortillas. Six or products had been used. However, the results of this seven years after the new foods were introduced, 22 study suggest that soy food consumption may reduce percent of those surveyed were either obese or over- the risk of colorectal cancer, especially among women weight, 10 percent had the metabolic syndrome, and after menopause. 3.5 percent had high blood pressure. Use of alcohol and cigarettes also had increased. This is clearly an Yang G, Shu X-O, Li H, et al. 2009. Prospective example of what has happened in many traditional cohort study of soy food intake and colorectal cultures where a low-meat, high-vegetable diet has cancer risk in women. Am J Clin Nutr 89:577-83.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 13 Foodservice Update

Healthy Tips and Recipes for Institutions from The Vegetarian Resource Group Selecting Menus for Vegan Cancer Patients By Chef Nancy Berkoff, RD, EdD

VEGETARIAN DIET CAN BE SAFE FOR ANYONE Chemotherapy, for example, works by killing or undergoing cancer treatment; however, work- disabling cancer cells. Unfortunately, this targets not A ing with a registered dietitian to develop the only the tumor, but some healthy tissues as well, includ- right meal plan for you is recommended. We hope the ing the lining of the gastrointestinal (GI) tract. While information in this article will help in the planning some of these drugs produce only mild side effects, of a vegetarian diet that meets the special nutritional others can pack a wallop. The effects of radiation ther- needs of patients with cancer. apy can be similar to those of chemotherapy, but these are usually related to the part of the body that is being CHALLENGES OF FEEDING CANCER treated. This means that radiation to the head, neck, PATIENTS chest, and abdomen can result in a lot of GI distress. A diagnosis of cancer and subsequent treatment can One of the most important aspects of food prepa- result in irregular food and fluid intake, weight loss, ration for cancer patients is to recognize that we need and nutritional deficiencies. There is frequently an to be hyper-attentive to the patients’ requests. Food increased need for calories and protein while there is preferences can change from meal to meal, as can the usually a decreased appetite. ability to chew or swallow. The patient should have access to the type and amount of food and fluid desired as often as desired. If the patient is in a clinical setting, such as a hos- Side Effects That Cancer pital, there should be a system in place to communi- Patients Experience cate with the patient several times a day. Perhaps a small pantry on the patient’s floor can be stocked z Dry mouth with small portions of perishable foods and fluids z Sore throat that the patient has indicated that he or she can toler- z Open, sore areas in the mouth and/or throat ate. If possible, non-perishable bedside snacks should be available at all times. z Loss or change of taste perception It is not unusual for a patient undergoing chemo- z Nausea with or without vomiting therapy or radiation therapy to experience the following: z Decreased appetite z Only be able to tolerate uncooked foods. Taste z Constipation or diarrhea abilities can be heightened, and what may be bland z Feeling of fullness after eating or drinking very to other patients may have an overpowering taste small portions for cancer patients. Cooking increases flavor, so uncooked foods may be better tolerated.

14 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL z Only be able to tolerate hot foods or cold foods. z Don’t serve acidy foods, such as those that are This may be caused by physical discomfort from tomato- or citrus-based or prepared with vinegar. a sore throat or a sore mouth or may be due to z Pass on overtly salty foods, as can irritate a sore heightened taste abilities. mouth or throat. z Desire totally bland foods or highly spiced foods. z Avoid ‘hot’ foods, such as those made with fresh z Want to eat one type of food, such as a banana or dried chilies and white or black pepper. smoothie or applesauce, for several meals in a row. z Offer cool, not cold, green or herbal teas; very mild z Feel more comfortable eating multiple small meals. ginger tea; or peach, pear, mango, or apricot nectars, possibly diluted with sparkling water. With this in mind, remember that we need to offer z Cut up very ripe fresh fruit, such as pears, bananas, high-protein, high-calorie foods in a form that can peaches, apricots, or mangos. be tolerated. Below are some tips for helping to meet z Serve sorbets topped with mashed bananas, peaches, the needs of a vegetarian cancer patient: apricots, or mangos. z TO ACCOMMODATE TEMPERATURE Offer sweet or savory firm silken tofu. TOLERANCES z Dole out warm—not hot—broths, such as miso z Prepare ingredients separately so they can be or mushroom broth. steamed, grilled, or stir-fried or served chilled, z Try mashed potatoes seasoned with broth or as the patient would like. soymilk, vegan , , and z For example, carrots, mushrooms, , and dried parsley. onions can be thinly sliced; spinach and cabbage z Purée mild fruit, combine with , and can be thinly shredded; and tofu can be cubed. freeze in individual cups to be eaten like a popsicle Flavorings such as chopped nuts, nutritional yeast, or as a frozen dessert. fresh or dried , salsa, vegan sour cream, shred- ded vegan cheese, or soy sauce can be offered. This Here are some ideas for nutrient-dense foods that can combination can be quickly cooked, if the patient be offered as snacks or combined to form small meals: favors a hot meal, or tossed and served cold. z Smoothies: Remember to pack nutrition into every ounce. Add apple juice concentrate, apple- TO ACCOMMODATE TASTE CHANGES sauce, or sorbet to a base of soy or almond milk z If there is a heightened sense of taste, mild flavors and soft silken tofu, and if tolerated, add ripe and smooth textures, such as silken tofu flavored bananas or nutritional yeast to smoothies as well. with a small amount of orange juice concentrate or The smoothie can be a small snack, made into a maple syrup or with a very small amount of nutri- tional yeast, might work well. z If there is a decreased sense of taste—sometimes called ‘taste blindness’—then extra firm or firm Laurel’s Kitchen Caring tofu or tempeh marinated in Italian dressing with Laurel’s Kitchen Caring is a wonderful book for additional and might work well. vegetarian caregiving. The recipes are generally written for 2-3 portions, but they can be extended If the patient is uncertain as to what might taste good, for quantity preparation. Many of the recipes con- you might steam firm tofu cubes and offer condiments, tain eggs or dairy, but they can be easily ‘translated’ such as chutneys, salsa, maple syrup, orange juice con- into vegan recipes. centrate, mustard, nutritional yeast, and powdered dried herbs in salt shakers so the patient can experiment. z Laurel’s Kitchen Caring: Recipes for Everyday Home Caregiving By Laurel Robertson, Carol TO ACCOMMODATE PATIENTS WITH SORE Flinders, Brian Ruppenthal THROATS OR TENDER MOUTHS z Published by Ten Speed Press, 1997 z Avoid ‘sharp’ foods, such as crispy noodles, nuts, or z ISBN: 0898159512, 9780898159516 croutons. These can irritate a sore mouth or throat.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 15 Cooking Tips to Increase Calories and Protein

z Add nutritional yeast to smoothies, hot , top with fruit, add a dollop of vegan sour soups, salad dressings, and baking mixes (such as cream to top soups, serve cake or muffins with muffins). applesauce or frozen vegan ice cream, etc. Even z Purée! For example, purée cooked beans and stir if a small amount is eaten, every calorie or gram into vegetable soup for additional nutrition; purée of protein counts. cooked veggies, such as green beans, and stir into z If baking, blackstrap molasses is a source for iron. salad dressing; or purée fruit and add to yogurt. z Avocados are creamy and high in ‘good’ calories z There are vegan pudding mixes that require only and nutrients; try to include them as tolerated. water. Instead of water, use soy, rice, or almond On days when intake is not going to be too large, milk. Top with puréed fruit. a combination of silken tofu and avocado can pack z Don’t serve anything plain. For instance, add a lot of nutrition into a small amount of food. a spritz of fruit juice to ice water or iced tea,

frozen dessert, or served as a sauce for vegan pound z Soy yogurt: Serve with chopped fresh or dried cake or cupcakes. fruit, or purée fruit with yogurt. Serve as a snack z Hummus: Nutritional yeast can be added to or freeze for a frozen dessert. hummus, as can vegan sour cream. Use hummus z Nut : Peanut, soy, sunflower, or hazelnut as a dip, a salad dressing, or a sauce for baked tofu butters can add extra protein and nutrients to or seitan. frozen desserts, baked goods, or toast. z If tolerated, granola mixes can contain dried z ‘Stealth’ nutrition: Add nutritional yeast, maple fruit, nuts, and coconut for extra calories and syrup, apple juice concentrate, or silken tofu to protein. cooked hot cereal. Cook rice or pasta with broth, z Bagels: Select bagels with add-ins, such as raisins. rather than with water. Mashed potatoes or puréed Top with vegan cream cheese that has had chopped winter squash can be ‘ramped up’ with margarine, dried or frozen fruit or chopped fresh vegetables vegan sour cream, nutritional yeast, or soymilk. added to it. Peanut can be ‘enhanced’ with Fortified cereals or mashed potato mix can be used chopped dried fruit or additional chopped nuts, as ‘secret’ ingredients in lentil loaves, cornbread, if tolerated. and bean soups. z Frozen vegan desserts, such as Tofutti, can be ‘enhanced’ with shredded coconut, carob chips, and For more ideas, see “Texture Alterations for Vegans,” chopped dried fruit. also by Nancy Berkoff, in Issue 2, 2009, of Vegetarian z Fruit nectars, such as peach, apricot, pear, or Journal. This article is available online at . ice, or frozen as a snack, depending on patient preference. z Coconut milk or macaroons with lots of coconut add some calories and fat. z Vegetable soups: If chewing is an issue, purée vegetable, bean, and pasta soup. For additional calories, replace part of the water with silken tofu Note: This article is not intended to provide medical and cooked beans that have been puréed together. advice. Medical advice should be obtained from a Use nutritional yeast as a for additional qualified health professional. protein and vitamins.

16 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL ALMOND LATTE 1 cup soy or almond milk 1 Tablespoon dried sage (Serves 1) 1 Tablespoon maple syrup 4 cups mushroom broth 2 Tablespoons unsweetened cocoa powder 2 pounds (approximately 5 cups) chopped 1 cup brewed coffee 1/2 slice whole wheat bread canned tomatoes, not drained 1 2/3 cup almond milk (or soymilk with 3 ice cubes 1 pound (approximately 2 /2 cups) cooked 1/4 teaspoon almond extract) white beans 1 Tablespoon sugar (Use your favorite Place all ingredients in the canis- 10 ounces (approximately 1 small box) vegan variety.) ter of a blender. Blend on high uncooked pasta 1/2 teaspoon almond extract for 15 seconds or until mixture 1 teaspoon maple syrup is slushy. Drink right away or place In a medium stockpot, heat oil 1 teaspoon chopped almonds, if desired in freezer until ready to drink. and sauté bacon for 5 minutes to soften. Add onions and celery Combine coffee, milk, sugar, Note: This breakfast drink will and cook until vegetables are soft. almond extract, and syrup and start ‘falling apart’ after approxi- Add garlic, red pepper flakes, and mix together. For a hot beverage, mately 10 minutes and will need sage and cook for 1 minute. either heat in the microwave or to be stirred or blended again Add broth, tomatoes, and on the stove. For a cold beverage, before serving. beans. Bring to a boil over high pour over ice or freeze for an heat. Break pasta into small pieces almond-coffee slush. Top with Total calories per serving: 204 Fat: 7 grams as you add it to the stock and almonds, if desired. Carbohydrates: 32 grams Protein: 11 grams reduce heat to medium. Cook Sodium: 102 milligrams Fiber: 7 grams uncovered for 10 minutes or Total calories per serving: 112 Fat: 2 grams until pasta is al dente (just tender). Carbohydrates: 23 grams Protein: 1 gram If desired, continue to cook the Sodium: 105 milligrams Fiber: <1 gram BEAN AND PASTA SOUP soup awhile longer, but don’t let (Serves 10) the pasta absorb all of the liquid. CHOCOLATE PLUS 4 Tablespoons olive oil Note: This soup can be puréed. SMOOTHIE 1/2 cup chopped vegan bacon (Serves 1) 1 cup chopped onions Total calories per serving: 253 Fat: 7 grams 1/2 cup chopped celery Carbohydrates: 39 grams Protein: 10 grams 2 Tablespoons unflavored soy yogurt or 1 clove garlic, minced Sodium: 463 milligrams Fiber: 2 grams silken tofu 1 Tablespoon red pepper flakes (optional)

Vegan Powdered Meal Replacements

At this time, there are not many vegan meal replace- z Vegan Essentials () ments. Ensure ™ and Sustacal™, two popular liquid sells several vegan protein- and nutrient-rich pow- supplements, contain dairy protein. Nephro™ is egg- ders, based on quinoa and brown rice; some are and dairy-free but does contain sugar. Also, Nephro™ gluten-free and some contain organic ingredients. is a product designed for patients with kidney disease, z Vega Complete Meal Replacement is a powder so it is not particularly high in protein. that was formulated by a vegan triathlete. This We have found two products that caregivers have product is available from online retailers, such as been using occasionally for preparing meals for vege- . tarian cancer patients. The labels should be shown to the patient’s health care professional before using so he or she can ascertain if it is appropriate and the amounts to be used:

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 17 CARROT-MMUSHROOM Total calories per serving: 105 Fat: 1 gram In batches, place soup in a Carbohydrates: 19 grams Protein: 7 grams blender or food processor and SOUP Sodium: 369 milligrams Fiber: 5 grams purée until smooth. Return to (Serves 20) stove, add syrup and tofu, stir, and remove from heat. This hearty soup is almost a meal SAVORY SWEET POTATO in itself. It can be partially or totally SOUP Total calories per serving: 104 Fat: 1 gram puréed for a smoother texture. Make Carbohydrates: 21 grams Protein: 2 grams (Serves 20) a batch and freeze in single portions. Sodium: 250 milligrams Fiber: 3 grams 1 cup chopped celery Vegetable oil spray 1 cup chopped onions 1 pound (approximately 2 cups) vegan PUMPKIN SOUP 3/4 cup chopped carrots ground round or vegan soy crumbles (Makes twelve 4-oounce servings) 2 cloves minced garlic 2 cups diced celery 1 gallon (approximately 8 cups) vegetable 2 cups diced onions The pumpkin gives this recipe stock, divided 3 cups diced fresh mushrooms a ‘creamy’ appearance and taste. 3 pounds (approximately 7 cups) fresh 1 gallon (approximately 8 cups) sweet potatoes, peeled and diced vegetable stock 3 cups canned pumpkin (not sweetened 1 Tablespoon ground cinnamon 2 bay leaves or spiced) or stewed and puréed fresh 1 teaspoon ground 1 cup thawed frozen diced carrots pumpkin 1 teaspoon ground ginger 2 cups vegetable stock 10 ounces (approximately 11/4 cups) 2 Tablespoons maple syrup uncooked pearl barley 1 Tablespoon nonhydrogenated vegan 1 cup silken tofu margarine 1 Tablespoon flour Spray a medium pot with oil and Place celery, onions, carrots, and 1 Tablespoon vegan brown sugar brown ground round. Add celery, garlic in a large pot with a small 1 teaspoon black pepper onions, and mushrooms and sauté amount of the stock. Sauté until 1/2 teaspoon lemon until vegetables are soft, approxi- vegetables are soft, approximately mately 3 minutes. Add remaining 2 minutes. Add the rest of the ingredients. Bring to a fast boil, Combine pumpkin and stock stock, sweet potatoes, and spices. lower heat, cover, and allow soup together in a medium pot and Simmer, covered, until potatoes to simmer until barley is soft and allow mixture to simmer. Combine are very soft, approximately 45 desired texture is achieved, approx- margarine and flour to make a minutes. imately 45 minutes. roux (thickening agent). Slowly beat the roux into the pumpkin, stirring until smooth. Add sugar, pepper, and zest. Stir and allow Examples of Protein soup to simmer until heated. Protein is necessary for repair and recovery; here are some examples Total calories per serving: 39 Fat: 1 gram of vegan foods and portions that offer 5-10 grams of protein. Protein Carbohydrates: 7 grams Protein: 1 gram Sodium: 110 milligrams Fiber: 2 grams needs will vary from patient to patient. z 1/2 cup cooked beans PUMPKIN BREAD z 2 Tablespoons nut butter (Makes two 8-iinch loaves or twenty-ffour z 1/4 cup nuts or seeds 2-TTablespoon muffins) z 1/2 cup tofu Pumpkin has lots of fiber and z 11/2 cups brown rice nutrients and adds a pleasant z 1 medium bagel texture to many foods. z 2.5 ounces (approximately 4 Tablespoons) tempeh This pumpkin bread is just sweet enough to serve toasted for

18 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL breakfast or for dessert, yet it is Vegetable oil spray 4 Tablespoons sugar (Use your favorite savory enough to serve at lunch 1 cup nonhydrogenated vegan margarine vegan variety.) or dinner. 1 cup sugar (Use your favorite vegan 1 Tablespoon maple syrup variety.) 2 teaspoons cinnamon Vegetable oil spray 1 cup canned or cooked pumpkin 1 teaspoon cloves 3 cups unbleached flour 3 Tablespoons mashed banana 1 teaspoon nutmeg 1/2 teaspoon baking powder 1 teaspoon vanilla extract 1/2 teaspoon orange zest 1 teaspoon baking soda 2 cups unbleached flour 1 teaspoon cinnamon 1 teaspoon baking powder Preheat oven to 375 degrees. 1 teaspoon nutmeg 1 teaspoon cinnamon Combine pumpkin, tofu, and 1 teaspoon cloves 1 teaspoon ground ginger milk in a blender or food proces- 1 teaspoon ginger 1/2 teaspoon cloves sor and blend until smooth. Add 2 cups sugar (Use your favorite vegan 1/2 teaspoon remaining ingredients and mix variety.) 1/2 cup chopped raisins well to combine. 1 cup brown sugar (Use your favorite 1/2 cup chopped dates Pour into individual custard vegan variety.) cups or a baking dish and bake for 3/4 cup oil or mashed bananas Preheat oven to 375 degrees. 20 minutes or until custard is set. 1/2 cup soft tofu Spray a baking sheet with oil. 2 cups canned pumpkin (not sweetened In a large bowl, combine Total calories per serving: 74 Fat: 1 gram or spiced) or 2 cups stewed and puréed margarine and sugar until well Carbohydrates: 14 grams Protein: 3 grams Sodium: 8 milligrams Fiber: 2 grams fresh pumpkin mixed. Add pumpkin, banana, 1 cup raisins and vanilla and stir to combine. 1/2 cup chopped walnuts (optional) In a separate bowl, mix ORANGE SWIRL together the flour, baking pow- (Serves 1) Preheat oven to 350 degrees. der, and spices. Add to pumpkin Spray two small loaf pans or place mixture and stir. Mix in raisins The combination of milk, sorbet, insert paper into 24 muffin cups. and dates. Drop by teaspoon- and vegan ice cream gives this Sift together flour, baking fuls onto the baking sheet. Bake dessert its amazing creamy texture. powder, baking soda, and spices. cookies for 15 minutes or until In a mixer bowl, mix together just crisp on the edges. 3/4 cup almond milk (or soymilk with sugars, oil or bananas, and tofu. 1/4 teaspoon almond extract) Add pumpkin and mix well. Note: Do not overbake these 1/2 cup orange sorbet Mixing on slow speed, gradually cookies, as they can be rather 1/4 cup vanilla vegan ice cream add flour and mix until well com- dry. These go well with hot or 1 Tablespoon orange juice concentrate bined. Add in raisins and nuts. cold tea, milk, or coffee. The 1/4 cup canned mandarin orange segments, Pour into prepared pans. Bake cookies can also be crumbled drained for 45 minutes or until a knife over cooked hot cereal. inserted in the center comes out Place milk, sorbet, ice cream, and clean. Allow to cool completely Total calories per cookie: 80 Fat: 4 grams juice concentrate into a blender. Carbohydrates: 11 grams Protein: 1 gram before removing from pan. Sodium: 48 milligrams Fiber: <1 gram Blend on high until smooth. Pour mixture over ice and serve, Total calories per muffin: 229 Fat: 7 grams or freeze for an orange slush. Carbohydrates: 40 grams Protein: 2 grams EGGLESS PUMPKIN Garnish with mandarin oranges. Sodium: 65 milligrams Fiber: 1 gram CUSTARD Variation: This can be made with (Serves 8) PUMPKIN COOKIES lemon sorbet and lemonade or with lime sorbet and limeade. (Makes approximately 48 cookies) 2 cups canned pumpkin (not spiced or sweetened) Total calories per serving: 296 Fat: 8 grams 1 These unique cookies are great any 1 /2 cups silken tofu Carbohydrates: 52 grams Protein: 3 grams time but particularly in autumn. 1 cup soy or almond milk Sodium: 189 milligrams Fiber: 1 gram

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 19 FRUIT SALAD WITH lettuce. Combine bananas with Total calories per serving: 27 Fat: <1 gram peach nectar and then arrange Carbohydrates: 7 grams Protein: <1 gram AVOCADO DESSERT SALSA banana mixture in single layer Sodium: 2 milligrams Fiber: 1 gram (Serves 6-88) on top of lettuce. Arrange mangos and papayas on top of bananas. SALSA Right before serving, top with BLUEBERRY SAUCE (Makes 1 pint or seventeen 2-TTablespoon 1 cup peeled and chopped ripe avocado avocado salsa. Serve immediately. 1/2 cup plain soy yogurt servings) 3 Tablespoons apple juice Total calories per serving: 131 Fat: 4 grams 1/ 1/2 cup drained, crushed canned pineapple Carbohydrates: 24 grams Protein: 2 grams 1 2 cups frozen blueberries or canned apricots Sodium: 5 milligrams Fiber: 4 grams 2 Tablespoons cane or rice syrup 2 Tablespoons apple juice Combine all ingredients in a 2 Tablespoons soft silken tofu medium, non-reactive bowl and COLD TROPICAL toss. Allow to chill. FRUIT SAUCE Blend all ingredients together (Serves 3) in a blender or food processor. SALAD Chill before serving. Romaine or red leaf lettuce for underliner 1/3 cup chilled mango nectar Total calories per serving: 18 Fat: <1 gram 1 cup mashed bananas 1/4 cup chopped thawed frozen strawberries Carbohydrates: 4 grams Protein: <1 gram 3 Tablespoons peach nectar or peaches Sodium: 5 milligrams Fiber: <1 gram 1 cup diced ripe mango 2 Tablespoons mashed banana 1 cup diced ripe papaya Nancy Berkoff is The Vegetarian Resource Blend all ingredients and chill Group’s Food Service Advisor. She is To prepare salad, first line serving before serving. the author of numerous cookbooks. platter or individual plates with

NOTES FROM THE VRG SCIENTIFIC DEPARTMENT VRG IN THE NEWS Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, contributed to a story about children becoming vegetarian that was published through a newspaper syndicate called Content That Works. She also dis- cussed non-dairy calcium sources for toddlers for Disney’s iparenting.com network.

VRG OUTREACH Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was accepted to be a co-presenter at the American Dietetic Association’s annual Food and Nutrition Conference in Denver. The session will address whether plant-based diets can be adequate. Reed will give practical information. In addition, Reed submitted VRG’s written testimony on the Dietary Guidelines 2010. VRG Nutrition Advisor Suzanne Havala Hobbs, DrPH, MS, RD, presented the oral testimony on VRG’s behalf. See the follow- ing pages for details. VRG’s Food Service Advisor Nancy Berkoff, RD, EdD, CCE, presented at the National Association of College and University Food Service conference in Fargo, North Dakota. Even though it was the last presenta- tion of the conference, attendance was almost 100 percent! House Brand Tofu donated several types of tofu products; recipes from VRG publications were prepared and sampled by the attendees. Questioning was brisk, and the session went about 20 minutes over. Food service directors from schools and health care indicated that many more of their students, faculty, and clients preferred to eat vegetarian.

20 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL THE VEGETARIAN RESOURCE GROUP GAVE ORAL AND LONGER WRITTEN TESTIMONY CONCERNING REVISIONS FOR THE 2010 DIETARY GUIDELINES.

This was presented to the Center for Nutrition Policy diet for health reasons, close to half a million parents/ and Promotion at the U.S. Department of Agriculture. guardians responded affirmatively; approximately Thank you to Suzanne Havala Hobbs and Reed 3.3 million adults reported following a vegetarian Mangels, who worked on the testimony for VRG. diet for health reasons. Reviews by professional Sue gave the oral testimony, which began: organizations such as the American Dietetic Associa- tion have concluded that a well-planned vegetarian “My name is Suzanne Havala Hobbs. I am a regis- diet can be nutritionally adequate and provide health tered dietitian and faculty member in the Gillings benefits. Adding recommendations in the guidelines School of Global Public Health at the University that will address the nutritional needs of these vege- of North Carolina at Chapel Hill. I am also a tarians and vegans would strengthen the Dietary Nutrition Advisor for The Vegetarian Resource Guidelines. For example, non-meat sources of Group, a nonprofit educational organization that iron and zinc and non-dairy calcium sources works with individuals, food companies, professional could be included. associations, and others to disseminate accurate Addressing nutritional needs of vegetarians information to the public about vegetarian diets.” would also benefit those who follow near-vegetarian eating plans or who eat several meatless meals each With some modifications Sue gave exerpts from the week. As the demographic profile of the United longer written testimony. Some excerpts from the writ- States changes, there is an increase in the number ten testimony (which differed slightly from the oral of population groups with eating patterns that do testimony, mostly in length) included the following: not conform to previous standard U.S. patterns. The Vegetarian Resource Group is a nonprofit Many traditional diets are plant-based and may educational organization that works with individu- include calcium sources other than dairy products. als, consumer groups, food companies, professional For example, dairy products are not typically a part associations, government agencies, academic institu- of traditional Asian or African diets. Our surveys tions, and other relevant constituencies to dissemi- suggest that the prevalence of vegetarian diets in nate accurate information and sound advice to the Hispanic adults in the United States is as high, if public concerning vegetarian diets. not higher, than in white (non-Hispanic) adults. We appreciate the opportunity to share our As these population groups become a larger propor- ideas for the 2010 Dietary Guidelines for Americans. tion of Americans, their unique dietary features As advocates for people who choose to follow a veg- should be considered in the Dietary Guidelines. etarian diet, we believe that the Dietary Guidelines We also encourage the Dietary Guidelines should include information about vegetarian diets. Advisory Committee to consider increasing the This has been done somewhat in the past with sug- emphasis on choosing a plant-based diet in the gestions for alternatives to meat products, but infor- 2010 Dietary Guidelines. A plant-based diet can be mation is limited. We also recommend increasing defined as an eating pattern characterized by a focus the emphasis on plant-based diets for all Americans. on whole grains, dried beans, fruits, vegetables, and More than 5 million adults and close to 1.6 mil- nuts and seeds. These foods are all nutrient-dense lion children (under age 18) in the United States and offer significant health benefits in the prevention have chosen to follow a vegetarian diet. A recent of cardiovascular disease, hypertension, obesity, report by the Centers for Disease Control found cancer, and type 2 diabetes. that, when asked if their child followed a vegetarian (continued on next page)

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 21 (continued from previous page) clearly promote plant-based alternatives, we encour- The majority of research on health effects of age you to develop new food groupings that will plant-based diets has been conducted on people fol- not equate plant-based protein sources like dried lowing vegetarian diets. A vegetarian diet is defined beans with foods like red meat that can be high in as one that does not contain any meat, poultry, or saturated and total fat and low in fiber. Similarly, fish. Studies of vegetarians can provide important recommendations should be for good sources insights into the health effects of plant-based diets. of calcium and other key nutrients rather than Key results include: specifically for dairy products. z Research in the U.S. and the UK found that In addition to more explicit support of a plant- vegetarians had a lower death rate from ischemic based diet in the 2010 Dietary Guidelines, we urge heart disease than non-vegetarians. The American the committee to clearly present health concerns Dietetic Association’s Evidence Analysis Library with excess consumption of red meat and processed has concluded that there is good evidence that meats. For example, the American Institute for a vegetarian diet is associated with a lower risk Cancer Research and the World Cancer Research of death from ischemic heart disease. Fund recently concluded that there is convincing evidence that red meat and processed meat increase z Vegetarians had lower blood pressure and a the risk of cancer of the colon and rectum. There is lower rate of hypertension than non-vegetarians. limited evidence but a suggestion of an association Vegans (vegetarians who avoid all animal prod- between red meat intake and risk of cancer of the ucts) had the lowest blood pressure and the low- esophagus, lung, pancreas, and endometrium, while est rate of hypertension compared to lacto-ovo limited evidence suggests an association between vegetarians, fish-eaters, and meat-eaters. processed meat and increased risk of cancer of the z In a Seventh-day Adventist population with esophagus, lung, stomach, and prostate. Beef con- a generally healthy lifestyle, type 2 diabetes sumption has also been linked to an increased risk was twice as common in non-vegetarians when of death from ischemic heart disease, while processed compared to vegetarians. meat has been linked to increased incidence of dia- z A study in the UK found that overweight or betes. The World Cancer Research Fund/American obesity was twice as common in non-vegetarian Institute for Cancer Research recommends that red men and 1.5 times as common in non-vegetarian meat intake be limited to an average consumption women when compared to vegetarians. of no more than 300 grams a week, very little— if any—of which should be processed. A similar z Vegetarian diets with an emphasis on plant- recommendation should be incorporated in the based foods have been used successfully to treat revised Dietary Guidelines. cardiovascular disease, type 2 diabetes, hyperten- We appreciate the committee’s work on Dietary sion, and obesity. Guidelines 2010 and its solicitation of these public comments. These results, along with others, suggest that, while every American may not choose to follow a vegetar- Sincerely, ian diet, significant health benefits can be achieved by the movement towards a more plant-based diet. Reed Mangels, PhD, RD, LD, FADA We hope that the committee will increasingly Nutrition Advisor emphasize nutrient-dense, plant-based alternatives The Vegetarian Resource Group to high-fat meat and dairy products. To more

22 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL Vegan Cooking Tips Late Summer Fruit By Chef Nancy Berkoff, RD, EdD, CCE

ANT TO MAKE THE MOST OUT OF THE FRUIT into hot cereal. You can also use this sauce to make available during this time of year? Here are a base for smoothies, to mix into muffin or cake W some quick ideas for late summer produce batters, or to make a base for a vinegar-and-fruit that go beyond the usual fruit salad: salad dressing. z If you would like a fast-to-prepare dessert, you can MELONS blend your fruit sauce with soft silken tofu, sweeten Melons—such as casaba, honeydew, cantaloupe, or to taste, and pour into a prepared pie shell. (Or make watermelon—can make a refreshing treat for the end your own shell by mashing cookies together with a of summer, or for any other time! small amount of vegan margarine and then smoosh- Peel and seed two types of melon, such as can- ing the mixture into a pie pan.) Refrigerate for three taloupe and honeydew. Cut into chunks and purée hours to allow to set, or freeze for a frozen pie. in the blender. Pour into individual serving dishes or ice trays and freeze. You now have a refreshing fruit In addition, just-ripe strawberries can be washed, de- ice! If you want to take your fruit ice to the next level, leafed, dried, and then frozen whole. They make a great here are some ideas: snack to pop out of the freezer and into your mouth! z If you would like your fruit ice to have a ‘grainy’ texture, much like granita, stir the mixture approxi- PLUMS mately every two minutes as it freezes. This will Creative treats using plums may take a bit more work, create a marbleized texture. but they are worth it! Create a plum pie by pitting and z If you would like an ‘adult’ dessert, add a bit of slicing ripe plums. Be warned that this process can be a vegan liquor to the mixture. bit messy. Preheat your oven to 400 degrees. Place plums in a pot and heat with a small amount of apple juice, z If you would like to serve your fruit ice in beverages, cooking until just mushy. Pour the plum filling into a such as iced tea or lemonade, you might want to frozen pie crust and bake for approximately 20 minutes enhance the flavor with a small amount of vanilla or until crust is golden. Allow to cool before serving. extract. Plums also make a great fruit compote. Place z And, of course, you can always freeze the mixture sliced, pitted plums in a pot with sliced apples and in small paper cups, add a popsicle stick, and have dried apricots. Just cover with water. Cook slowly over a mobile treat! a low flame. Season plum mixture to taste with fresh or powdered ginger, orange zest, and cinnamon. If you PEACHES, APRICOTS, AND STRAWBERRIES need more sweetness, add some maple syrup or orange Who says fruit sauce has to be apple? If you have an juice concentrate. Cook until all of the fruit is very overabundance of ripe or very ripe peaches, apricots, soft. Pour into airtight containers and refrigerate. or strawberries, simply wash and pit the peaches and Your compote will last for at least four weeks in the apricots. Then, purée with or without strawberries in refrigerator. Stir compote into hot cereal; top sorbet a blender until you attain a smoothness that you like. with it; serve it as a with grilled tofu, seitan, z If you have a bag-and-seal machine, you can ‘can’ or tempeh; or create your own rice dessert by mixing the sauce and keep in the refrigerator for at least cooked, steamed rice with the compote and a splash two months. You can freeze your sauce and thaw of rice or soymilk. it as desired to serve over sorbet or cakes or to mix

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 23 QUESTION: “For vegans, there seems to be a problem NUTRITION HOTLINE with lysine versus arginine for those diagnosed with herpes, particularly herpes zoster. Lysine is said to fight (Continued from page 2) herpes, but lists of lysine-rich foods feature meat and espe- cially dairy. Arginine is said to feed herpes, but lists of in them, including calcium, will vary. Factors that can arginine-rich foods feature all the good foods for vegans. affect this variation include their growing conditions What to eat!? Thanks for any insights.” (type of soil, any fertilizers used, amount of nutrients D.E., Michigan in water used for irrigation or rain water), their storage conditions (which would affect vitamins more than ANSWER: What we commonly think of as herpes is minerals like calcium), the variety of vegetable, any an infection caused by the Herpes Simplex Virus. processing, and even what part of the plant is used. Oral herpes causes cold sores around the mouth and For instance, broccoli florets have a different nutrient face, while genital herpes is a sexually transmitted content than broccoli stems. disease and affects the genital area. Herpes zoster, When a database of nutrient content of foods is also called shingles, is caused by a different virus, developed, ideally a number of samples of each food the Herpes Varicella-Zoster virus. This is the same are taken and the average value is used in the database. virus that causes chicken pox. The most respected database is that of the United States Lysine, an amino acid, is frequently claimed to Department of Agriculture (USDA). This is where control outbreaks of both herpes and shingles. Some both the American Dietetic Association (ADA) and studies with lysine supplements (not a high-lysine The VRG go to get the numbers that you see in mate- diet) have shown that lysine supplements can reduce rials. However, even within the USDA database there the frequency of recurrences or shorten the time to can be differences. For instance, the calcium listed for heal from an outbreak. Other studies, also using lysine collard greens that are picked and then cooked is lower supplements, have not shown any benefits. In other words, it is not certain whether lysine can help with Because greens are a natural herpes. No studies have used high-lysine diets. A concern with lysine supplements is that taking product and are not formulated large amounts of lysine may throw other amino acids out of balance and interfere with the absorption of in a laboratory, the amount of other nutrients, such as vitamins and minerals. any nutrient in them will vary. As far as vegan foods, foods such as tofu and beans especially do provide lysine. While the amounts in a serving of these foods may not be as high as in a than that listed for collard greens that are frozen and serving of meat, a vegan eating reasonable amounts then cooked. There is no logical explanation for why of lysine-containing foods has no trouble getting gen- freezing would ‘increase’ the amount of calcium in erous amounts of lysine. collard greens, so I must conclude that the variation Foods high in arginine are sometimes believed to is due to differences in how the collards were grown trigger outbreaks of herpes; however, I could find no or their variety. Therefore, depending on which form scientific studies to support this. (raw/cooked versus frozen/cooked) of collard greens Meats also contain substantially more arginine than a group reported, you would see different values. In vegetarian foods. For example, half a chicken breast has addition, the USDA database is updated regularly, so 1.8 grams of arginine, while 1 cup of kidney beans has sometimes websites will still have older numbers listed. 0.95 grams. Three ounces of cooked hamburger has We suggest that you use the USDA database. The 1.34 grams of arginine, while 1 cup of brown rice has database is free and is located at . It has values for both raw and cooked greens.

24 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL Vegan Dinner in Denver    Mercury Café 2199 California St. Denver, Colorado Monday, October 19, 6:30 PM  During the ADA Conference

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 Dietetic Practice Group. Please reserve early. We hope to see you there! Menu House Salad with Vinaigrette  Tofu Chorizo Empanada  Linguini with Spinach and Tomatoes Spelt Bread  Choice of Vegan Chocolate Cake or Vegan Pie  Coffee and Tea Cost $25 for adults who register by September 30, 2009, and $28 starting October 1. Children are half-price. 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 through Friday; fax (410) 366-8804; click the “Donation” button at and write “ADA Dinner” in the notes section; or send a check to VRG, P.O. Box 1463, Baltimore, MD 21203.

VRG Sponsors CALL-A-DIETITIAN DAY

If you have general nutrition questions, Mark professional. There is no charge, but if you do com- Rifkin, MS, RD, LDN, will be available from mit, please call on time. Otherwise, you are taking 2:30 P.M. - 5:30 P.M. EST once every other someone else’s spot. month on a Friday. To reserve a free 20- Mark Rifkin, a longtime VRG volunteer, is minute time slot, please e-mail the VRG a Registered Dietitian and has a master’s degree office at [email protected] or call (410) 366- in health education. He has been presenting on 8343 to make your appointment. food-related topics for more than seven years. Please be advised that these ses- Currently, he has a private practice in Baltimore sions are not individualized nutri- that focuses on plant-based nutrition for pre- tional counseling. Such advice vention, as well as treatment, of various should only be provided through direct chronic diseases and conditions. in-person contact with a qualified health

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 25 A Sample Vegan Meal Plan If You Are Eating at Restaurant Chains By Ed Coffin

ATING OUT CAN SOMETIMES BE A BIT OF A CHAL- The lack of vitamin D that the menus provided was lenge for vegans, but it’s becoming easier as more also a concern. While the fortified soymilk provided E options are readily available. In fact, many major some vitamin D, it only offered about a third of the food chains are now offering specifically labeled vege- recommended amount for the average adult. An addi- tarian foods, and many include vegan options. It seems tional soymilk could offer a bit more, but a vitamin D simple enough to find one meal, but what happens when supplement would ensure an adequate intake. Some you’re on the road and faced with the task of eating orange juices found in convenience stores are now for- every meal away from home? tified with vitamin D, but it is possible that the vitamin We decided to find out by creating a five-day menu D may not be vegan. Fortified soymilk also provided plan using only what was available for vegetarians from vitamin B12. the top nine chain restaurants. (See article on page 14 of Vegetarian Journal, Issue 4, 2008, available at .) We decided to create Most of the restaurants we looked at were not open for breakfast, so breakfast consisted of items such as a five-day menu plan single-serve soymilks, fresh fruit, and breads that could be purchased at most convenience stores. If you are using only what was traveling, these could be obtained without special preparation or storage. available for vegetarians Creation of the meal plan started out easily enough with a variety of vegetarian options to choose from, but from the top nine moving forward, there were many times when commu- nication with the restaurant was necessary to identify chain restaurants. whether certain dishes were vegan. This was usually as simple as looking at the ingredients listed on the menu, In addition, calcium tended to be a little low on but if it’s unclear, it is always best to speak with restau- certain days, which could easily be remedied by an rant employees directly. This kind of communication additional soymilk. If a restaurant uses calcium-set also makes the chains aware that customers are seeking tofu, this would be an excellent source of calcium. out vegan options. One of the restaurants was able to confirm that their As with most food eaten out, there were a few tofu was calcium-set, but keep in mind that suppliers hang-ups that were unavoidable, nutritionally speak- can change and that it may be difficult to get an imme- ing. Sodium was certainly excessive in the menus, so diate answer to this question. Again, it is important to this regimen of eating would not be recommended for at least ask, which raises awareness about the issue and those on a sodium-restricted diet. The excess sodium encourages restaurants to be concerned. should not be a problem for healthy individuals so long The sample menus provide approximately 2,000 as it is for only a short period of time, such as a vaca- calories per day, which meets the needs for most adults. tion. Many of the sauces included with these foods were For those requiring a little fewer or a little more calories, high in sodium, so asking for light sauce or eliminating you can certainly make some easy changes. To decrease the sauce altogether would be a good way to cut back calories, you may choose to opt for smaller sizes when on the sodium. available, choose to eat only a portion of the food as

26 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL opposed to the entire meal, or go light on sauces and dressings. If you are looking for some extra calories, you can see if larger portions are available, consider Easy Ways to Add ordering an extra side dish, or opt for calorie-rich beverages such as smoothies. Extra Calories Beverages were not included on the following menus. A variety of vegan beverages—such as fruit juices, smoothies that do not contain dairy, and coffee z Fresh fruits (widely available, even drinks—are widely available. Many coffee chains offer in many convenience stores) soymilk as an option, and if you’re unsure, it doesn’t z Dried fruits hurt to ask. z Nuts Overall, the menus seemed to have an array of z Rolls, bagels options available, although some did require slight z Juice, lemonade, other beverages alterations, such as the omission of cheese and certain sauces. The menu could be even more diverse if travel- z Pretzels or lowfat chips ing with friends, as you could each order different z Coffee drinks (made with soymilk, items to share at the restaurant. if available) Whether eating out for an extended period or just z Snack bars (Many vegan snack bars one meal, it is essential to ask for vegan options to are widely available.) make sure the demand is known. Restaurant staff tend to be knowledgeable about the items being served and are seldom annoyed so long as patrons are polite and gracious about their help. Don’t be afraid to ask ques- tions, and if the store cannot answer you directly, it’s always good to get in contact with the corporate head- quarters to be sure your request is heard. It seems that Day 1 vegans have enough options available to get by for now, but it would be even better to see more options Breakfast available in the future. z Single-serve bottle vanilla fortified soymilk* z Medium apple z Plain bagel

Lunch z Bean taco z With 1/2 cup salsa

Dinner z 2 cups Asian teriyaki vegetables z With 2 cups rice noodles

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with

calcium, vitamin D, vitamin A, vitamin B12, and riboflavin. Other similar brands can also be used.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 27 Day 2 Day 3

Breakfast Breakfast z Single-serve bottle chocolate fortified z Single-serve bottle vanilla fortified soymilk* soymilk* z Medium banana z Medium apple z Small roll z Small roll

Lunch Lunch z Black bean burrito z 1/2 cup edamame z 2 cups vegetarian taco salad (no dressing, z 21/2 cups Japanese teriyaki (with onions, no sour cream) napa cabbage, carrots, spinach, and tofu) z 1 cup brown rice Dinner z 1 cup minestrone soup Dinner z 4 cups mandarin-spinach salad z 3 cups whole grain linguine and vegetables z Baked potato z With 1/2 cup tofu

* Menus were analyzed using Silk, a brand of fortified * Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with one-serving (11-ounce) container. It is fortified with

calcium, vitamin D, vitamin A, vitamin B12, and calcium, vitamin D, vitamin A, vitamin B12, and riboflavin. Other similar brands can also be used. riboflavin. Other similar brands can also be used.

Bequests The VRG depends on the generous contributions of our members and supporters to continue our educa- tional projects. Though the world may not become vegetarian in our lifetimes, we realize that we are planning and working for future generations.

z 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. z The VRG is a tax-exempt organization. Bequests are tax-deductible for federal estate tax purposes. z 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). z To be sure your wishes are carried out, please speak with your attorney specifically about writing the correct information in your will.

28 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL Day 4 Day 5

Breakfast Breakfast z Single-serve bottle chocolate fortified z Single-serve bottle vanilla fortified soymilk* soymilk* z Medium orange z Medium orange z 1.5 oz trail mix** z 1.5 oz trail mix**

Lunch Lunch z 2 cups vegetarian taco salad (no dressing, z Black bean burrito no sour cream) z 1 ounce tortilla chips 1 z With /2 cup tofu z With 1/2 cup salsa z 1 ounce tortilla chips z With 1/2 cup salsa Dinner z 1 cup lentil soup Dinner z 2 cups couscous with vegetables z 3 cups Asian steamed vegetables z 31/2 cups pasta salad with edamame z 1 cup brown rice z 2 spring rolls with sweet and sour sauce * Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with * Menus were analyzed using Silk, a brand of fortified calcium, vitamin D, vitamin A, vitamin B , and soymilk often available in mainstream stores in a 12 riboflavin. Other similar brands can also be used. one-serving (11-ounce) container. It is fortified with

calcium, vitamin D, vitamin A, vitamin B12, and ** A single-serve portion of dried fruit and nuts that riboflavin. Other similar brands can also be used. can be found near the checkout in most convenience stores. It is commonly packaged as ‘trail mix’ but ** A single-serve portion of dried fruit and nuts that may also be referred to as simply ‘dried fruit and can be found near the checkout in most convenience nuts’ or another name such as ‘student food.’ Be stores. It is commonly packaged as ‘trail mix’ but aware that some mixes may contain honey and/or may also be referred to as simply ‘dried fruit and candies and, therefore, may contain animal products. nuts’ or another name such as ‘student food.’ Be Check the label to be sure they don’t. aware that some mixes may contain honey and/or candies and, therefore, may contain animal products. Check the label to be sure they don’t.

Don’t forget to vote

for your favorite Ed Coffin wrote this article while serving as an intern with vegetarian-friendly, The Vegetarian Resource Group. He is currently studying nutrition quick-service at the University of Medicine and Dentistry of New Jersey. He also volunteers with local animal rights and vegan restaurant chain at educational efforts in Philadelphia, PA. www.vrg.org/vote! Thank you to Ed for helping with VRG's outreach booths at Natural Products Expo East in Boston and the Baltimore Book Expo.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 29 veggie bits Get Caught With Your Hand Catch the Croutons Craze! What late-summer salad would be complete without in the Cookie Jar! a sprinkling of crunchy croutons? Olivia’s Croutons Late July has added to its family is a small, Vermont-based company that produces of crackers and snacks with two phenomenal vegan Multi-Grain with Garlic croutons. delightful, organic varieties of The company has also introduced organic croutons sandwich cookies. The Vanilla and offers a vegan variety called Garlic & Herb, with Bean flavor uses two whole-grain chocolate cookies ingredients such as organic granulated garlic and onion, to encase a creamy Madagascar vanilla-and-green tea organic sunflower oil, and fresh herbs. filling that you will want to lick straight from the center. Contact Olivia’s Crouton Company at 1423 North In addition, the Dark Chocolate employs those same Street, New Haven, VT 05472, or call the company cocoa cookies to deliver an intensely fudgy filling that at (802) 453-2222. If you can’t find the varieties you will make chocoholics think they’ve died and gone to are looking for in your local natural foods store, order heaven. Both varieties will have you eating an entire them online at . single-serve package, if not much of a 9-ounce box! To learn more, contact Late July Organic Snacks via mail at 3166 Main Street, Barnstable, MA 02630, Tempeh: The Next Generation or via phone at (508) 362-5859. You can also visit Turtle Island Foods, the company that offers those the company’s website at . tempting holiday roasts, has introduced yet another innovative creation. With their new Tempeh 2.0, they have taken organic soy tempeh, thinly sliced Kettle Brand Offers Healthier it, and infused it with one of three delicious sauces. Savory Baked Potato Chips The Coconut Curry has two types of flavorful curries, Kettle Brand has come up with some vegan Baked the features cracked peppercorns, and Potato Chips that have all of the flavor but much less the Garlic has a tangy sesame-garlic taste. All salt and fat than typical chips do. Their Lightly Salted three varieties are ready for you to throw in a pan and variety has just enough seasonings to keep them from brown for stir-fries, sandwiches, being bland, while their Sea Salt & Vinegar made for salads, soups, and more. a popular snack around the VRG office. Both flavors Write to Turtle Island Foods, are available in 4-ounce bags on supermarket shelves. Inc., at P.O. Box 176, Hood River, Write to Kettle Foods at 3125 Kettle Court SE, OR 97031, or call them at (541) Salem, OR 97301, or call the company at (503) 364- 386-7766. Their website is 0399. Their website is . .

MimicCreme Dairy Substitutes Enjoy Summer Year-Round Tired of drinking your coffee black or trying to thicken With Native Forest Chutneys soymilk when recipes call for dairy products? Well, Now you can have that fresh-picked tropical fruit that MimicCreme has created a wonderful solution. The you’re enjoying right now all year long in the form of company’s non-soy, gluten-free cream substitutes are authentic Sri Lankan chutneys. Native Forest has made available in three varieties—Unsweetened, Sweetened organic versions of these classic South Asian condiments made with vegan sugar, and Sugar- into perfect blends of sweet and fiery flavors. Great for Free Sweetened made with a natural topping everything from tortilla chips to tofu, these sugar substitute. chunky chutneys come in Hot Mango, Mango Passion, Contact MimicCreme at 1177 Papaya, and Pineapple varieties in 10-ounce glass jars. New Scotland Road, Albany, NY Contact Native Forest’s parent company, Edward & 12208, or at (866) 486-5495. Their Sons, at P.O. Box 1326, Carpinteria, CA 93014, or via website is . (805) 684-8500. Or visit .

30 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL veggie bits Kashi Brings Five Vegan Frozen SoYummi Lives Up to Its Name Entrées to Your Microwave SoYummi has come out with a homestyle whipped soy pudding in seven remarkable flavors—vanilla, dark The next time you’re passing the freez- chocolate, cherry, raspberry, lime, tapioca, and rice er case at your local supermarket, look pudding. Available in packs of four 3.5-ounce servings for Kashi’s Frozen Entrées. The com- or as individual servings, these tasty treats are great pany has recently expanded its vegan straight from the package or tuck neatly into lunch options to include some new natural boxes. Plus, they are available in many natural foods foods meals. Choices include the lasagna- market chains that you probably already frequent. like Tuscan Veggie Bake with whole grain noodles, To learn more, contact SoYummi chunky squash, eggplant, sweet potatoes, and a top- at 3655 Redpath, Montréal, Québec, ping of tart basil sauce, or their Black Bean Mango Canada H3G 2W8. You can also with mangos, roasted onions, red and green peppers, phone the company at (514) 393- and carrots on a bed of brown rice pilaf. However, 3232 or visit their website at their best offering has to be the Mayan Harvest Bake . with sweet potatoes, kale, black beans, and chunks of plantains smothered in a decadent ancho sauce. For more information, contact the Kashi Company Have an Apple a Day at P.O. Box 8557, La Jolla, CA 92038. You may also wish to call the corporation at (877) 747-2467 or visit the Smashies Way! their website at . Never has there been such a fun means to consume applesauce! Smashies has created a no-mess, on-the-go, resealable, squeezy pouch for its products. This smart, TofuXpress Works Presses shelf-stable 3.2-ounce packaging, with a wide, built-in Excess Water out of Tofu, straw, allows kids to indulge in deliciously sweet, organic applesauce straight from Vegetables, and More! their lunch boxes, their backpacks, or Have you been looking for an easy way to remove the mom’s purse without worrying about water from your tofu? Then you need to get your hands spilling or packing a spoon. on a TofuXpress! This unique kitchen device allows Contact Smashies Pouches, Inc., at you to press out the extra water in your tofu the way 207 South Street, 1st Floor, Boston, MA that Indian cheesemakers press the water out of paneer 02111 or via phone at (866) 680-5528. cheese. Just place the tofu into the TofuXpress, snap on the lid, and let the spring-activated top do the rest. And when you’re done, just fill up the accompanying The Vegetarian Resource marinading lid with your favorite flavors and place Group is on the Combined your tofu inside to continue your meal preparation. One of the best things to note about the TofuXpress Federal Campaign List is that its usefulness isn’t limited to tofu! It will remove The Combined Federal Campaign (CFC) is the chari- the water from thawed spinach, sliced eggplant, and table workplace campaign conducted by the U.S. gov- many other foods. And those are only the uses that ernment for all federal employees—military, civilian, the VRG staff found for it so far! and postal. The Vegetarian Resource Group is included TofuXpress is available exclu- among the organizations to which you can donate. sively through the company’s Please don’t pass up this simple opportunity to support website at . vegetarianism and the work VRG does year round. You can also send correspondence For other workers, please remember to name The to TofuXpress, P.O. Box 331, VRG in your matching gifts at work, or write in The Ambler, PA 19002. VRG for your United Way campaign.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 31 reviews GROWING of practical information for the are lowfat. Color photos appear farmer or gardener. There’s even throughout the book. GREEN a chapter with suggestions as to Tofu Cookery — The 25th Anniversary By Jenny Hall how to market the vegan produce Edition (ISBN 978-11-557067-2220-00) is and Iain Tolhurst that has been grown. 188 pages and is published by the Book Growing Green (ISBN 978-11-9933392- Publishing Company. You can order this While walking 49-33) is published by Chelsea Green book for $26 (includes handling) from the floor at Publishing. Purchase the book in your The Vegetarian Resource Group, P.O. Box Book Expo local bookstore or visit . Reviewed by Debra by Debra Wasserman. I had been wanting to locate for Wasserman. some time. Growing Green offers information about animal-free GET OFF organic techniques that can be TOFU used on farms of various sizes. GLUTEN! COOKERY — By JoAnn Farb In other words, it allows the TH farmer to truly grow vegan food THE 25 Get off Gluten! is without using animal products. ANNIVERSARY Most organic farmers have a terrific resource been led to believe that they can- EDITION for people who not build up soil health and grow By Louise Hagler wish to eliminate gluten from their organically without using animal vegan diet. Anyone who has had manure. Over the years, I’ve met Tofu Cookery has always been to create dishes without gluten a few farmers who practice ‘vegan’ one of my favorite cookbooks. for themselves or a loved one farming; however, I was never able Now out in a 25th anniversary definitely will appreciate the to find a book that is dedicated edition, this volume includes 30 recipes featured here. to the subject until now. new recipes and updated versions Enjoy Blueberry Muffins made Growing Green promotes of some classic dishes. You will with buckwheat flour, cornmeal, stockfree organic farming, whereby find that many of the creations in ground flaxseeds, or rice flour. composting and encouraging this book now have less sodium Prepare Sunshine Burgers from beneficial wildlife are promoted. and fat, and a variety of sweeteners red lentils, sunflower seeds, flax- It also covers green manuring, are used. (Also, honey has been seeds, celery, onions, beets, and using a type of cover crop grown eliminated, thereby, making this more. You’ll also want to make primarily to add nutrients and edition completely vegan.) the from quinoa flakes, organic matter to the soil. Typically, Some of the new dishes include chickpea flour, rice flour, ground a green manure crop (such as oats quick Seaside Cakes (made with flaxseeds, potatoes, onions, and or rye during the winter and then ground flaxseeds or chia seeds, kelp other ingredients. And try the clover, mustard, , and powder, tofu, and whole wheat Chocolate Silk Pie or the soy- others over the rest of the year) soda crackers) and Mushroom and rice-free Almond “Ice Cream,” is grown for a period of time Burgers (also made with flaxseeds made with raw almonds, carob and then plowed under. with tofu and mushrooms). Addi- powder, and other ingredients This book was originally tionally, it features Cumin Potatoes put through a Vitamix. Either published in England; however, with Tofu (prepared with potatoes, is sure to be a huge hit! the information can be applied tofu, cumin, and mustard seeds), Get off Gluten! (ISBN 978-11-660585- to North America. Chapters on Focaccia (fresh bread) with Tofu, 204-11) is 75 pages and published by soil protection, soil fertility, com- and Chocolate- Velvet Cookbook Publishers, Inc. Order this posting, propagation, rotations, Pie (a no-bake dessert). book for $15.00 (includes postage) weed control, and dealing with Nutritional analyses are not online at . pests and diseases offer a wealth provided, and not all the recipes Reviewed by Debra Wasserman.

32 Vol. 28, Issue Three 2009 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, venience 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, Wasserman 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 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. 28, Issue Three 2009 33 Vegetarian Journal’s Guide to Natural Foods Restaurants in the U.S. and Canada Free Children’s Handouts ($18). 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-FFri 9 a.m. to 5 p.m. Eastern time at (410) 366-88343; fax your order form to (410) 366-88804; or order online at our website . ‰ Check or Money Order (Enclosed) Credit Card ‰ VISA ‰ MasterCard ITEM QUANTITY PRICE SUBTOTAL NAME Vegetarian Journal Subscription ______ADDRESS ______CITY STATE ______ZIP COUNTRY ______PHONE ( ) ______CREDIT CARD # ______EXPIRATION DATE ______SIGNATURE SUBTOTAL $ SHIPPING AND HANDLING* $ *SHIPPING AND HANDLING CHARGES MARYLAND RESIDENTS, ADD 6% SALES TAX $ For orders under $25, add $6 ($10 Canada/Mexico) for shipping. DONATION $ For orders over $25, shipping is free within the continental U.S. TOTAL $ For other foreign orders, inquire about shipping charges first.

34 Vol. 28, Issue Three 2009 VEGETARIAN JOURNAL Vegetarian Action

Ontario’s Vegetarian Food Bank By Yvette Zandbergen

EGETARIANS LIVING IN TORONTO, ONTARIO, Although the food banks are intended for vegetar- finally have somewhere to go when they find ians, there has been a number of meat-eaters coming V their cupboards bare. The Ontario Vegetarian for help, mainly because the Scarborough location is Food Bank officially opened on Mother’s Day 2008 the only food bank available for some distance. Patrons with two locations in Canada’s largest city. are provided with soy products (including tempeh, a Malan Joseph, a Roman Catholic, and his wife, soy product from Indonesia) as well as fresh fruits and who is Hindu, attend the Thiruchchenthoor Murugan vegetables. A farming organization in the nearby city Temple Trust in North York, a suburb of Toronto. of Milton, Ontario, has committed to donating green “I saw that a lot of churches had food banks,” the vegetables from a 125-acre farm. Also, Joseph has Toronto realtor said. “Then, I looked at the Hindu secured donations of packaged foods, such as soups temple, which did not have a food bank.” Joseph, in and noodles, from area grocery stores. his interactions with people at the The food bank coordinators temple and in his profession, knew are in the process of applying of vegetarians who were having a for government funding since hard time making ends meet. He the money to operate is currently saw parents who did not have food coming out of their own pockets. for their school-aged children. They would like to secure enough Joseph was not alone in his money to keep both locations open enthusiasm for the food bank. more than once a week, instead of When Jessica Smith heard about just on Saturdays. Joseph also says the plan, she was quick to come that future fundraising events will on board. Smith, who converted help to keep the food bank afloat. to Hinduism in 2005, now serves At first, many patrons were as coordinator at the Scarborough Some of the fresh produce available vegetarian for religious reasons, location. Smith said the doctrine through the Ontario Vegetarian Food Bank but Smith believes they will start of the Hindu faith is non-violence. Since an animal seeing more individuals who are vegetarians for other has to be killed to be eaten and killing is considered reasons. The food bank has been in contact with the a violent act, eating meat is considered wrong. “We Toronto Vegetarian Association, a ‘community part- believe that all living creatures have souls,” she said. ner.’ “I think the way the economy is going, I would The Ontario Vegetarian Food Bank has two loca- not be surprised to get more people,” she said. “I feel tions—one in Scarborough and the other in North York. honored to be doing this for people. We are amazed Certain neighborhoods in Scarborough are popular by the support.” Also, Joseph has been in contact with destinations for new immigrants coming to Canada, an individual from Vancouver who is interested in and North York forms the central part of the northern establishing a similar facility there. half of Toronto. Within the food bank’s first few For more information about the Ontario months, its two locations served upwards of 50 fami- Vegetarian Food Bank, contact 1 (416) 744-HELP lies (more than 200 people). The individuals taking (4357). The Scarborough location is at 2370 Midland advantage of the new service used to rely on traditional Avenue, while the North York location is at 2400 food banks but couldn’t consume half of what they Finch Avenue West, North York, Ontario, Canada. received. “With the vegetarian food bank, they are The website is . very comfortable knowing that nothing is involved with meat or handled with meat,” Joseph said. Yvette Zandbergen is a freelance writer living in Ontario, Canada.

VEGETARIAN JOURNAL Vol. 28, Issue Three 2009 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

VRG Outreach Booths

Thank you to Phil Becker for doing this outreach booth at the San Francisco World Veg Festival.

Kudos also to our volunteers who have staffed VRG outreach booths around the country in the past year, such as the following: z The Green Festival z Book Expo America z The American Dietetic in Chicago in Association Food and z The Green Festival z The Boston Vegetarian Nutrition Conference in Denver Society Food Festival in Chicago z z z A Middle School Health ! Taking Action for Animals Printers Row in Chicago r e p

Fair in Baltimore a

in Virginia z p The Parade p d e

z l

And many more! c

in New York City y c e r r n o o

If you would like to volunteer at VRG booths or would like handouts or books for your own outreach d e t n i activities, please e-mail [email protected] or call the office at (410) 366-8343. r P