Creating a Joyful, Compassionate Thanksgiving

Thanksgiving is a deeply treasured holiday that brings families and friends together in celebration of a bountiful harvest, and all we have to be grateful for. Since the 1800s, turkey has been the centerpiece of the Thanksgiving feast, with stuffing, gravy, cranberry sauce, and mashed potatoes as traditional accompaniments. Other side dishes vary to reflect regional differences, with sweet potatoes, squash, pumpkin, green beans, Brussels sprouts, carrots, parsnips, turnips, Waldorf salad, and pickles commonly gracing our tables. For -based eaters, Thanksgiving can cause anxiety, especially if your loved ones have expectations that are outside of your comfort zone. How do we navigate a celebration that is centered around a very animal-based centerpiece? The answer is with love, compassion, and plenty of delicious plant-based food!

For some individuals, Thanksgiving is a holiday that they prefer to share with those who embrace their passion for plant-based eating. Plant-based potlucks or gatherings with like-minded family or friends make perfect sense. This year, due to COVID, the celebration may be limited to immediate family, so it could present the perfect opportunity for creating new traditions. Enjoying a purely plant-based Thanksgiving feast does not mean cutting your nonveg extended family out of Thanksgiving. You might begin a new tradition of hosting a family pancake breakfast or a scavenger hunt followed by hot chocolate and pumpkin pie.

For other individuals, Thanksgiving is all about family, regardless of where they lie on the diet spectrum. When the festive meal is shared by people with very different dietary leanings compromise and compassion become the order of the day. Let’s consider two scenarios. It is your year to host Thanksgiving dinner. You have been plant-based for less than a year. Your dad has let you know in no uncertain terms that he expects turkey. Your sister reminds you that its only once a year, and that a traditional meal is a must. You do not want to stuff and cook a turkey, but you do want to celebrate with the family you love. Now, the second scenario. It is your parents’ year to host the meal. You know the meal will feature turkey, cornbread stuffing, gravy, mashed potatoes with cream and , sweet potato casserole with marshmallows, green bean casserole with cheese, and pumpkin pie with eggs and whipping cream. How can a plant-based eater host or attend a Thanksgiving dinner that is typically loaded with animal products? The following tips will help you create a joyful, compassionate Thanksgiving with the omnivores you adore.

You are the Host

1. If you can accept having turkey in your home, but don’t feel comfortable preparing or purchasing it, ask another family member if they will cook the turkey, dressing and gravy. You can offer to provide the plant-based centerpiece, all the side dishes, dessert, and beverages. 2. If you prefer not to have turkey in your home, ask your family and friends if they would be open to a plant- based feast. Make a centerpiece you know everyone would love – or make two centerpieces (e.g. turkey and stuffed squash). If they are resistant, consider asking someone else to host the Thanksgiving meal, and offer to prepare a few of the dishes. You might also consider hosting another special event such as a brunch or a games night. 3. Make your table look festive and inviting. Decorate with fall colors and a natural centerpiece. 4. Go all out with the side dishes – make them look gorgeous (which is easy to do with colorful ). Make plant-based versions of family favorites, and perhaps add one or two new additions that you know everyone will love. 5. Enjoy the company. Talk about all the things you are grateful for, regale your family with stories of days gone by, play games, or sing songs around a fire.

You are the Guest

1. Talk to the host about what you can do to help with the meal. Offer to make a plant-based centerpiece, stuffing, and gravy. 2. Discuss the side dishes and dessert and find out if your host is willing to do some of the side-dishes plant- based. If your host is willing, offer to supply plant- based substitutes for the dairy/eggs, and perhaps some wonderful recipes. You might suggest using a little olive oil instead of butter on the Brussels sprouts or egg replacer and plant-based cream in the pie. If she prefers to use butter and milk for the mashed potatoes, you might offer to bring plant-based milk and prepare a separate bowl for your family. 3. Express your gratitude for everything your host does to accommodate you and your family. 4. Be positive and light-hearted in your conversations. Avoid any negative comments about the food (whether those comments be about health, ethics, or the environment). If someone attempts to engage you in conversation about why you don’t eat turkey, you might suggest getting together at another time to discuss the topic. 5. Be compassionate. For many of us, eating plant-based is about compassion – for animals and for people. Being compassionate means being conscious in your actions, and in your choice of words. It means lifting others up and doing your best to understand what they are feeling. It means doing what is within your power to make others welcome, comfortable, and respected.

Tofu: A Plant-based Protein Superstar

Tofu, also commonly called bean curd, is made by coagulating soymilk using calcium sulfate or nigari salts to form a solid block. Tofu comes in a variety of textures, from silky or soft to medium, firm, or extra-firm. An extraordinarily versatile product, tofu has unique nutritional features and health benefits that have been established over many decades. Tofu absorbs the flavors of whatever dish it is used in – firmer tofu tends to work well in savory dishes, while soft or silky tofu is perfect for desserts.

First produced in China during the Han Dynasty about 2,000 years ago, its use spread to other parts of Asia, and in time tofu became a dietary staple in households throughout Asia. Tofu is now a much treasured, economical protein source for people around the world, particularly those who prefer plant- based protein sources.

Tofu Nutrition

Tofu is an excellent source of high-quality protein, containing the necessary amounts of all essential amino acids. It is also a good source of a wide range of vitamins and minerals, including manganese, calcium, selenium, magnesium, iron, and zinc. Tofu is relatively low in calories and has a very low glycemic index of 15. It is cholesterol-free, sugar- free, and low in saturated fat and sodium. As a minimally processed soyfood, tofu is packed with protective phytochemicals including phytoestrogens, flavonoids, phenolic acids, saponins, and phytosterols.

The table below compares the nutrient content of one serving of tofu with one serving of beef. The nutrients highlighted in green are higher in tofu than ground beef, while the nutrients highlighted in orange are more concentrated in ground beef.

Tofu vs 80% Lean Ground Beef

Tofu, firm (0.5 Ground Beef (3.5 Nutrients cups) oz/100 g) Calories 181 254 Protein 21.8 17.2 Carbohydrate 3.5 0 Fat 11 20 Saturated fat 1.6 7.6 Linoleic acid 5.5 0.42 (n-6) Alpha-linolenic 0.73 0.05 acid (n-3) Cholesterol (mg) 0 71 Fiber (g) 2.9 0 Vitamin A (IU) 209 14 Thiamin (mg) 0.2 0.04 Riboflavin (mg) 0.13 0.15 Niacin (mg) 0.48 4.2 Folate (mcg) 36.5 7 Calcium (mg) 861 18 Iron (mg) 3.4 1.9 Magnesium (mg 73 17 Manganese (mg) 1.5 0.01 Potassium (mg) 299 270 Selenium (mcg) 22 15 Zinc (mg) 2 4.2 Source: USDA Nutrient Database

In terms of nutrient density, tofu is a far better choice than 80% lean ground beef. While the beef is higher in calories, total fat, saturated fat, cholesterol, riboflavin, niacin, and zinc, the tofu is higher in protein, carbohydrate, fiber, essential fatty acids (linoleic and alpha-linolenic acid), vitamin A, thiamin, folate, calcium, iron, magnesium, manganese, potassium, and selenium.

In summary, tofu provides an excellent compliment of nutrients. It is a healthful addition to any diet and is a great protein choice for those who eat plant-based. For plant- based children, tofu helps to balance a high fiber diet with a high quality, digestible, lower fiber protein source. For those with higher protein requirements (e.g. seniors and athletes), tofu makes meeting protein needs easier.

Health Benefits

While fewer studies have singled out tofu, multiple studies have demonstrated health benefits of soyfoods in general. It is interesting to note that two of the world’s five Blue Zones (places where populations live the longest, healthiest lives) use soy, including tofu, as dietary staples.

Evidence suggests that regular soy consumption lowers risk of coronary heart disease by reducing LDL-cholesterol and blood vessel inflammation and improving blood vessel elasticity. Soy has also been shown to protect against some forms of cancer (especially breast, prostate and GI cancers). Several studies have demonstrated improved insulin sensitivity with soy consumption. Due to the high isoflavone content of soy, it also appears to favorably affect bone health, brain function, symptoms of menopause, skin elasticity, depression, and kidney function.

Tofu Safety Concerns

Tofu is not always portrayed in a favorable light. Concerns about allergies, antinutrients, and impacts on thyroid hormones are hotly debated on the internet. While some individuals do need to avoid or limit soy due to allergy or severe thyroid problems, for most people, soy foods are both safe and nutritious.

The prevalence of soy allergy is about 0.4% in children (who are at the highest risk). The most common reaction to soy in infants is eczema. Most children do outgrow their soy allergies, but those who are sensitive or allergic to soy need to avoid it.

Soy foods, like other whole plant foods, contain a variety of antinutrients, including trypsin inhibitors and phytates. Trypsin inhibitors can interfere with the action of trypsin, an enzyme needed to digest protein, while phytates can reduce mineral absorption. Usual preparation techniques, such as soaking and cooking dramatically, reduce these compounds. Since tofu is made of cooked , phytates and trypsin inhibitors are significantly reduced.

Soy products, including tofu, do contain goitrogens, as do many other foods such as cruciferous vegetables and flaxseeds. These are not an issue for healthy people, however, if you have an underactive thyroid, you can reduce the impact of dietary goitrogens by varying your diet, cooking goitrogenic foods, and ensuring you meet the recommended intakes for iodine and selenium.

How much tofu and soy are safe?

While it is always advisable to consume a varied diet and not rely too heavily on a single food source, no adverse effects of soy have been noted in Asian populations consuming the most soy (about 25 grams of soy protein; 100 mg isoflavones per day), so this seems a reasonable upper limit for adults. Thus, for healthy adults, intakes of 3-4 servings per day seem a reasonable upper limit, while intakes of about 1-2 servings a day are suggested for children.

Tofu Selection

There are many types of tofu to choose from: soft, medium, firm, silken, sprouted, fermented, smoked, and flavored. Some tofu comes packaged in water, while other tofu comes in aseptic packaging and can be stored for several months. Generally, the package will provide an expiration date. Tofu can be frozen for about 5-6 months.

If you are looking for tofu to replace meat in a stir fry or other main dish, generally firmer tofu is the best choice. If you want tofu for a pudding, smoothie, or dessert, soft or silken tofu is usually the appropriate choice. Do read the label to double check calcium content, as it can vary wildly depending on the type of coagulant used. If you are concerned about digestion, select a fermented or sprouted tofu. If you are looking for convenience, select a smoked or flavored tofu that can simply be sliced and eaten.

Tofu Tips

1. Select Tofu. Select tofu with a short ingredient list. Some flavored or jarred tofu can contain a lot of added fat, salt, and preservatives. 2. Drain Tofu. If tofu is packed in water, you can drain it by placing it between two plates and placing a heavy can on top. Let sit for about 15 minutes and drain. 3. Freeze Tofu. If you want a tofu that is less moist and more chewy texture, simply freeze it. Squeeze out the excess moisture. After freezing, tofu soaks up sauces and flavors beautifully.

Meal Ideas

Breakfast – Add soft tofu to smoothies; use medium or firm tofu to make a tofu scramble or breakfast burrito.

Lunch – Blend soft tofu to make a veggie dip, or slice smoked or flavored tofu for sandwiches or wraps. Bake seasoned, cubed tofu and add to salads.

Dinner – BBQ tofu, bake tofu, or add tofu to stir fries. Add cubes of tofu to soups or stews and use tofu to replace feta in lasagna.

Desserts – use tofu to make puddings, mousses, “cheesecakes”, and other desserts. Culinary tofu eating. Tofu isolated on white background.

Decadent Triple Layer Chocolate Caramel “Cheesecake” with Raspberry Sauce Makes 16 servings.

This is decadent dessert which was created to celebrate a special birthday and the reunion of dear friends. It is very rich, so a little goes a long way. Play around with the ingredients and get creative with the decorations! Add a dollop of cashew pear cream for extra points!

Crust

1 ½ cups nuts (e.g. almonds, hazelnuts, pecans, walnuts or a combination)

1 ½ cups soft dates (if hard, steam to soften)

¼ cup cocoa powder ¼ cup unsweetened, dried, shredded coconut

Pinch of salt

Salted Caramel

1.5 cups (packed) dates

¾ cup nut butter (cashew or mixed nut butter are great)

½ tsp sea salt

1 tsp vanilla

Chocolate Cheesecake Filling

3 cups cashews, soaked in water 4-8 hours, drained and rinsed*

1 cup non-dairy milk (cashew or almond work well)

200 grams dark chocolate 60 – 80% depending on sweetness you prefer

Juice of 1 lemon

1 tsp vanilla

Pinch of salt

Raspberry Sauce

1 bag frozen raspberries (12 oz or 340 g)

1/3 cup water

2 teaspoons cornstarch + 2 Tbsp water

Directions

1. Prepare crust. Place all ingredients in a food processor and pulse until mixture is still crumbly but well combined. Press together to test. If it holds together, it is ready to use. If not, pulse a little more. Press into a 9-inch springform pan. Refrigerate for a few hours or freeze for at least an hour before adding the caramel layer. 2. Prepare caramel. Place all ingredients in a food processor and process until very smooth. Remove from processor and carefully spread over the crust. Refrigerate or freeze. 3. Prepare cheesecake filling. Melt chocolate on low heat stirring frequently. While chocolate is melting, blend cashews, milk, lemon, and vanilla in a high-powered blender until very smooth. Add melted chocolate and blend into the cashew mixture – first on low speed, gradually increasing speed until thoroughly mixed in. Pour on top of caramel layer. Chill until firm – ideally overnight or a minimum of 4 hours. 4. Raspberry sauce. Over low heat, place raspberries and 1/3 cup water. Heat to boiling and then combine cornstarch with 2 Tbsp water and stir into the raspberries. Keep stirring for about 3-4 minutes until cornstarch thickens the mixture. Pour into a jar to cool. Use to decorate the plate or simply pour a little over each slice of cake. 5. Decorate. An easy, pretty way to decorate is to melt about 50 g chocolate and pour swirly lines over the chilled cake. Add raspberries around the edge of the cake and in the middle for color. For a fancy birthday cake, you can add a 4th layer of chocolate fudge frosting (or replace the caramel with fudge frosting) and reserve some frosting to pipe around the cake. If using as a fourth layer, make this layer number 2 after the crust and the caramel layer number 3. For extra points, sprinkle a little cocoa powder on the plate before serving.

*If you need to do a speed soak, use boiling water and soak 30 minutes or more.

Chocolate Fudge Frosting

½ cup pitted soft dates, packed

½ cup boiling water or hot non-dairy milk

½ cup nut or seed butter

¼ cup unsweetened cocoa powder

1 teaspoon vanilla

Directions

Put the dates in a heatproof bowl or a large glass measuring cup. Add the boiling water and let soak until soft, about 10 minutes. Transfer the dates and the soaking liquid to a food processor. Add the nut butter, cocoa powder, and vanilla extract and process until smooth, stopping occasionally to scrape down the work bowl. Use immediately or store in a sealed container in the refrigerator. Bring to room temperature before using.

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I am excited to tell you that Kick Diabetes Essentials has been released. This book provides the fine details of how to kick diabetes with a plant-based diet and lifestyle. It is jammed packed with research, practical guidelines and delicious recipes. This book provides a thorough analysis of plant-based vs low-carb (e.g. keto) diets. It is a must read for everyone who wants to prevent or treat diabetes with the healthiest diet on the planet. The guidelines are not only appropriate for those with diabetes, but also those who have or are at risk for other chronic diseases. Just Released! WHOLE

Whole grains (also called ) are small, hard, dry seeds that grow on grass-like plants. They are staples for most populations around the world. The most widely consumed grains are wheat, rice and corn (botanically, corn is a , but from a culinary sense, it tends to be used as a starchy ). Other popular grains are barley, rye, oats, kamut, spelt and millet. Pseudograins such as amaranth, buckwheat, quinoa and wild rice, are similar to grains in both their nutrition and culinary uses, but they are not in the same botanical family.

Are Whole Grains Healthy Foods?Absolutely! Whole grains provide about half of the world’s protein and fiber. They are rich sources of B-vitamins (especially thiamin and niacin) and vitamin E. They are also good sources of minerals, including manganese, selenium, magnesium, phosphorus, iron, zinc and copper. Whole grains contain a variety of phytochemicals and antioxidants.

Are Some Whole Grains Healthier than Others? Yes, there are several considerations when trying to select the healthiest whole grains:

1. Type of grain. Like all foods, there are variations in the nutritional value of different grains. Pseudograins tend to be slightly higher in protein and minerals than true grains. Of the true grains, oats, wheat, kamut and spelt are the richest in protein. rice is higher in vitamin E than most other grains; kamut is higher in selenium; oats are higher in manganese and copper; spelt is higher in zinc, rye is higher in potassium; wheat is higher in magnesium and wheat and oats are higher in iron. Eat a variety of whole grains to ensure maximum benefits.

2. Color of grain. The more colorful whole grains generally contain more antioxidants and phytochemicals. For example, red or black quinoa or rice would contain more phytochemicals than beige quinoa or brown rice.

3. Processing of grain. We use whole grains to make many popular food products such as bread, pasta, ready-to-eat breakfast cereals, crackers, cookies and snack foods. Generally, the more heavily processed the grain, the lower the nutritional value, and the higher the glycemic index (a measure of how much a food affects your blood sugar after eating). The most nutritious whole grains are called “intact whole grains” (e.g. barley, kamut, spelt and wheat berries, quinoa, wild rice, brown, red or black rice, buckwheat, etc.). Sprouting these grains further increases nutrients and phytochemicals, reduces antinutrients and releases stored forms of nutrients. Cut grains (e.g. steel cut oats, 12-grain cereals, bulgur, etc.) are also healthful choices as they are minimally processed and generally contain no additives such as sugar, fat and salt. Rolled grains (rolled oats, rolled barley, etc.) are also nutritious but are more quickly absorbed into the blood stream than intact or cut grains. Shredded grains are also acceptable choices. Ground grains (e.g. whole wheat flour, oat flour, etc.) should be used less often, and in moderate amounts as foods made with flours tend to contain more additives and are much more quickly absorbed. Flaked and puffed whole grains are more heavily processed, and are best minimized. The whole grain hierarchy below summarizes the least to most healthful whole grains.

Frequently Asked Questions

Why are refined grains less healthful?When grains are refined, most of the fiber, vitamins, minerals and phytochemicals are lost. For example, when we turn wheat into white flour, we lose about 80-90% of the fiber, 70-80% of the vitamins and minerals and 90% of the phytochemicals. No one sits down to a bowl of white flour. Before eating white flour, fat, sugar, salt, colors, preservatives and/or flavor enhancers are added, then white flour is transformed into bread, crackers, baked goods, etc. For optimal health, we want to avoid or minimize the use of refined grains (e.g. white flour, white rice, couscous, white pasta, etc.).

How many servings of grains are recommended per day? Many food guides suggest about 5-8 servings of grains per day, at least half of which should be whole grains. Of course, for people needing less calories than most, intakes would be lower, and for those needing more calories than most (e.g. athletes), intakes would be higher. For optimal health, most, if not all grains should be whole, preferably intact, broken or rolled.

Should gluten be avoided? Not necessarily. An estimated 6% of the population is sensitive to gluten. Affected individuals need to minimize their intake, and people with the most serious form of gluten sensitivity (those with celiac disease) must avoid gluten completely. Others can generally include gluten-containing grains without adverse affects. If there is a question, testing can be done.

Aren’t grains “high-carb” foods? Yes, whole grains are high in carbohydrates. Most of the calories (~65-80%) from grains are carbohydrates. This is not a bad thing. In fact, most of the calories from plant foods (with the exception of nuts and seeds) are from carbohydrates. These foods are the foods most strongly linked with disease risk reduction.

Is bran a good choice? Although bran is extremely high in fiber, it can interfere with nutrient absorption. So, for most people eating plant-based diets, it is best to minimize use (except when it is present as part of a whole grain!).

What type of bread is most healthful? Bread is a very popular food around the world. Unfortunately, it is generally flour based and is light and fluffy, hence has a big impact on blood sugar. The good news is that not all breads are equal, and some can be quite healthy. Sprouted breads (bread made from sprouted grains and dehydrated or cooked at a low temperature) such as manna breads are an excellent choice. Breads made from sprouted grain flours are preferable to regular flour breads but still can be quite light and fluffy. Generally, the denser the bread, the more slowly it is absorbed, and the more healthful it is. Breads containing intact grains, nuts and seeds are better choices. Very heavy breads (e.g. breads you can practically stand on) are best. Sourdough bread is less likely to cause food intolerance, and is more slowly absorbed than reduced.

The Kick Diabetes Cookbook is Out!!!

The Kick Diabetes Cookbook by Brenda Davis and Vesanto Melina (publisher – Book Publishing Company) is available now. This book provides a tested plan for managing and reversing type 2 diabetes. With over 100 recipes and step by step guidelines, it will serve as an invaluable resource. All the recipes included are sugar-free, oil-free and meet the guidelines for <1500 mg sodium per day. The are based on whole, plant foods and help you to maximize the most protective components in the diet, while minimizing those found to be the most pathogenic. You will love how easy they are to prepare.

Dr. Michael Greger (founder of nutritionfacts.org and author of How Not to Die) says, “If you intend to reverse diabetes or support someone in this process, get a copy of The Kick Diabetes Cookbook and make it your constant companion.”

Dr. John Kelly (founding president of the American College of Lifestyle Medicine) says, “Properly selected and prepared plant foods can reverse insulin resistance and type 2 diabetes. Reverse your diabetes and enjoy full remission using the nutritional approach so enjoyably presented in The Kick Diabetes Cookbook.” Dr. Wes Youngberg (assistant clinical professor at Loma Linda University, founder of Diabetes Undone and author of Goodbye Diabetes) says, “I’ve been helping patients reverse diabetes for nearly 20 years. There is no one I would trust more to give me nutritional advice than Brenda Davis. Using this cookbook is your best bet for reversing diabetes.”

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Check out the recipe section for recipes featured from the book!

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