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Home , Freya Dinshah, Russell Thacher Trall, Seasoning, Victoria Moran

Lights the Way

Second Series Volume 12 Number 1 Spring 2012

Book Release:

People Are Talking About…

“I loved the concept and I love the book. It combines two of life’s great adventures: exploring vegan food and exploring new relationships. Tasteful in every sense of the word, yet with a dash of mischievousness, this book has something for everyone with an open mind and an open heart.” —Jonathan Balcombe author of Pleasurable Kingdom and The Exultant Ark

(Continued on page 13)

●Restaurant Reviews ●Main Street Vegan ●Alzheimer’s Disease

●Vegan Kids ●Eating for Athletes ●Pop-UpAmerican Café Vegan ●Healthy 12—1, SPRING Eating 2012 Plate 1 ●Calcium ●Child Abuse? ●Fashion ●New Books ●Ingredient Substitutions

Sunday May 27 2012 Noon: Outdoor Lunch ● Music by Adelanté 2pm: Afternoon Program (Includes short membership meeting & trustee election) AVS Headquarters, Malaga NJ Emcee Anne Dinshah: Author (Dating Vegans, coauthor The 4-Ingredient Vegan), and Rowing Coach

Will Tuttle —Time to Wake Up: Our Cultural Crisis and the Vegan Solution. Author (World Peace Diet), Educator, Pianist and Composer

Victoria Moran —Main Street Vegan: Making Miracles in the Real World. Author (Creating a Charmed Life, and Compassion: The Ultimate Ethic) and Lifestyle Coach

AVS Adelanté: An eclectic fusion of Book Room Sale improvisational jazz and classical styles. 11am-6pm J. Jody Janetta–drums/percussion Books, DVDs, Videos, Paul “Woz” Woznewski–synths/flute/harmonica and Posters and Steve Testa–bass

American Vegan Society Registrations Due 56 & 72 Dinshah Lane, Malaga NJ 08328 by May 23 Phone: 856-694-2887, Fax: 856-694-2288 Donation: Supporter $50, Adult $25 www.americanvegan.org Student/Low income $10 Child $5 G RE “The one I attended Invite Your Friends to a Special Afternoon! A was fabulous! The food, T the , were so ID delicious. Impressive! EA —Peggy !

Select Date ● Your House Arrive between (select times), stay as long as you like, and eat to your heart’s (and belly’s) content. It will be a sliding fee between $15-30 per person—money in the jar honor system on arrival.

Morrocan-Themed Buffet Menu -Spiced Seitan Kebobs with Apricot Glaze Baked Eggplant Steaks with Kale and Lentil Stuffing* Moroccan Carrot Salad with Raisins, , and Cilantro* Chickpea and Potato Tanjine with Pickled Lemon* Israeli Couscous with and Mint LE AMP Jasmine Rice with * S U! MEN Agave and Oranges with Mint* Chilled Mint Tea* *Gluten-Free Email all your friends and get RSVPs for a wonderful event they won’t want to miss. Yummy food and lots of fun. Hope to see you there!

Rachel Klein Miss Rachel's Pantry serves up home- MISS RACHEL'S PANTRY style from an itty bitty South Philly 1732 West Passyunk Avenue catering kitchen. What started as a small one- gal personal operation in 2007 has grown Philadelphia PA 19145 to include a meal delivery service, vegan cater- 215-285-7622 ing for weddings and all types of special www.MissRachelsPantry.com events, cooking classes, a weekly Lunch Club, and vegan-menu-design consultation. [email protected] Their dining room is open for private events and once-weekly fixed-price dinners at a beautiful reclaimed community wooden-farm table. From hearty dishes to locally-roasted, fair-trade , every dinner is a special experience for up to 14 guests at a time. American Vegan 12—1, SPRING 2012 3 ABSTINENCEA from Animal Products AHIMSAAHIMSAAHIMSA AA THE COMPASSIONATE WAY HHHARMLESSNESSH with Reverence for Life AHIMSA is a Sanskrit term meaning IIINTEGRITYI of Thought, Word, and Deed non-killing, non-injuring, non-harming. MMMASTERYM over Oneself AVS defines it in daily life as SSSERVICES to Humanity, Nature, and Creation Dynamic Harmlessness, spelled out at right. AAADVANCEMENTA of Understanding and Truth American Vegan

THE is a nonprofit, Volume 12, Number 1— Spring 2012 non-sectarian, non-political, tax-exempt educational ISSN: 1536-3767 ©2012 membership organization teaching a compassionate way of living by Ahimsa (see above) and Reverence for Life. ContentsContentsContents VEGANS—pronounced VEE-guns—live on products of the kingdom, so exclude flesh, fish, fowl, dairy Book Announcement: Dating Vegans...... 1, 13 products (animal milk, , cheese, yogurt, etc.), eggs, American Vegan Society Garden Party 2012 ...... 2 honey, animal gelatin and broths, as well as all other Miss Rachel’s Pop-Up Café...... 3 items of animal origin. Presenting Vegan Options...... 5 ALSO EXCLUDES animal products Restaurant: Veggie Grille...... 5 such as leather, wool, fur, and silk, in clothing, uphol- Restaurant: Wildflower...... 6 stery, etc. Vegans usually try to avoid the less-than- Book Announcement: Vegan is Love...... 7 obvious animal oils, secretions, etc., in many soaps, cos- Children’s Game: Fur & Feathers...... 7 metics, toiletries, household goods and other common Fashion with a Conscience...... 8 commodities. Dating Vegans: Victoria and William...... 10 AN EDUCATIONAL CONVENTION is held each year, Book Review: Main Street Vegan...... 12 at Malaga or elsewhere. Nutrition & Alzheimer’s Disease...... 14 Recipes for Mental Stamina...... 16 INDIVIDUAL MEDICAL ADVICE is not given; AVS Restaurant: Veggie Lovers...... 17 educates on ethical, ecological, aesthetic, healthful, and Vegan Eating for Athletes...... 18 economic aspects of vegan living in general. Isabella’s Letter...... 20 KNOWLEDGE AND OPINIONS in articles (or books, Tacos Tonight! ...... 20 tapes, etc., listed or reviewed in American Vegan) Harvard Healthy Eating Plate...... 21 represent the views of the individual authors, not neces- Calcium Is Important ...... 21 sarily those of the society or American Vegan. Our Largest Source of Child Abuse: Food...... 22 CONFIDENTIALITY: AVS' membership list is never Book Review: World Vegan Feast...... 24 rented or given out for commercial use or solicitations. Bryanna’s Recipes...... 26 NO COMMERCIAL ADVERTISING: any notices New Books...... 27 printed are for informational value to our readers. The Food Revolution ...... 28 ARTICLES or items may be submitted for possible The Clint Chronicles ...... 29 publication. In the Spotlight: Lin Silvan...... 29 Vegan Valentine Buffet & Book Signing ...... 30 The First Vegan Cookbook...... 32 AMERICAN VEGAN SOCIETY AVS Membership/Subscription ...... 33 Since 1960 PCRM Ingredient Substitution Chart...... 34 World Vegetarian Congress/Festival/Expo...... 35 Founder: H. Jay Dinshah AVS Council Members & Officers Front Cover Photo: Jessica Lutkenhouse *, Malaga NJ Back Cover Photo: courtesy –President/Treasurer/Editor Inside photos as credited, or by AVS Roshan Dinshah, Malaga NJ –1st Vice President Jayteck = Jayteck Professional Services * O’Brien, Woodbridge NJ www.wix.com/jayteck/pro –2nd Vice President/Secretary Assistant Editor and Graphics: Carolyn Githens *Anne Dinshah, Fredonia NY –Assistant Editor Technical Assistance: Scott Depew *Andy Mars, Los Angeles CA Printed by GraphiColor Corporation, Vineland NJ Daniel J. Dinshah, Malaga NJ –Assistant Treasurer *Gabriel Figueroa, Austin TX Latest Book & Video/DVD Catalog is on our website, or you may order it from AVS! *Council www.americanvegan.org

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4 American Vegan 12—1, SPRING 2012 Webmaster: Curt Hamre Website hosted by VegSource

On the Way to the Shore…. Presenting Vegan Options VEGGIE GRILLE A Vegan’s Best Bet to in Atlantic City

Professional Going to the shore? Let’s pick up a burger on the way!

Chefs Coming home from the shore? Let’s have a nice dinner before Association the drive.

of South Jersey Either way, we can stop at Veggie Grille, an Italian-style Taj executive sous chefs Michael McSweeny and pizzeria restaurant, bar, and Quinn McCord, Freya Dinshah, and Toni Giacobbe-Reale grille, which serves up fast delicious meals for everyone, When Guy Dunagan, vice president of the Professional Chefs seven days a week, year-round. Association of South Jersey, requested a talk, I agreed to attend their Featuring many organic items, the extensive menu offers March 13 meeting in the Rainforest Lounge at the Taj Mahal, traditional favorites such as Atlantic City New Jersey, and called Linda Long to join me. Taj pizza, turnovers, quesadillas, catering coordinator Toni Giacobbe made arrangements. wraps, subs, pasta, salads, and The evening had an air of excitement. We were in the company of burgers in vegan, and the usual creative top chefs. Our book display was attracting attention. and cheese versions. A full half of the menu is At the reception Chef Michael McSweeney baked mini pizzas: vegan which means selection bread topped with hummus and grilled tomatoes, served with can take longer than the wait! cucumber linguini and frisée lettuce. Chef Quinn McCord had Arriving at dinnertime, the ten prepared a colorful roulade of pureed potato and rice surrounded by Organic Vegan Entree Favorites , including roasted red peppers and broccoli rabe, in an caught my attention. I decided on option #1, Crab Cakes, eggplant wrap. and resolved to try option #2 With the title The Rising Popularity of Vegan Cuisine, I suggested next time. Exquisitely seasoned that by putting plant proteins on their menus chefs could assist the and served on organic pasta public in meeting dietary guidelines as well as provide options for a with a light herbed sauce, plus a growing vegan clientele. “It’s good for business!” added Linda. side salad, the only bad thing is that I have to go back ten more For vegans and others, the dinner menu included a main dish of times for dinner before I get to grilled polenta crescent moons over a bean ragout. Great job! eat option #1 again! - Freya Dinshah - Anne Dinshah

VEGGIE GRILLE (Opp. Bader Field, next to Knights Inn) 500 N Albany Ave (US Rt 40) Atlantic City NJ 08401 609-823-5500 or -5300

Uses vegan ® cheese, seitan, and soy faux . Wheelchair accessible.

Open Mon-Sun 11am-10pm. www..net/ north_america/usa/new_jersey/ atlantic_city/

The Professional Chefs Association of South Jersey website, www.pcasj.com, now lists American Vegan Society as a resource. PCASJ participates in the Chef to Child pro- gram; we attended a demo they did for school children—it was mostly plant-based. Chef Quinn’s Roulade American Vegan 12—1, SPRING 2012 5 “Basically you can’t go wrong assistant chef, and confectioner, is with anything on the menu. Just the key third person who makes it throw a dart and you’ll be satis- all work. fied,” says frequent customer Eric The press has done numerous Berti. Wraps pack wholesome in-depth articles in the regional Hungry in South Jersey? goodness with a bountiful rainbow papers. Initially treating the café Check your apps. Your GPS will of the freshest organic local (as as a novelty, they shifted to en- take you to Millville for the only possible) salad vegetables sur- dorsing the food. The local news- fully vegan place—Wildflower: rounded by a generous spread of papers boast about the draw Earthly Vegan Fare. Found in hummus, avocado, or a mock- power of a vegan eatery in its Art the Village on High (a collection meat. Salads are menu mainstays, District. Online-user review data- of eclectic buildings housing given unique twists such as All- bases are also positive. Wild- mostly artist studios), Wild- American Ranch Power, Mineola flower’s customers are wonder- flower has taken root and become Orange, or Mango-Coconut. fully diverse, and delighted. the anchor of the neighborhood. There is always a hot soup of the Greater Millville Chamber of

This blossoming business be- day, and hot specials are offered Commerce Executive Director Earl gan in January 2011 as the com- on Fridays and Saturdays; Fridays Sherrick says, “It’s great having missary for a lunch truck venture feature sushi. Third Fridays ramp such a unique eatery as Wildflower run by Eric Nyman and Melissa up the city’s art celebrations with Café in Millville; they attract a dis- Maly. When people got a whiff of receptions and bands, while tinctive group of consumers that Melissa’s cooking, the tiny Wildflower pleases shoppers’ may not ordinarily have a reason to kitchen turned into a takeout café, tastes with a special dinner theme. visit our downtown.” with a few tables outside. Later, “The food is so good I practi- Open Wednesday thru Sunday Wildflower expanded to the adja- cally live here,” declared Wildflower: Earthly Vegan Fare cent studio for indoor seating. Michelle Sergi who ate the 501 North High St, Village on High Patrons strike up conversations Mexicali Bliss Wrap three times Millville NJ 08332 that week, but says her favorite is 856-265-7955, www.wildflowervegan.com about manager and general facili- [email protected] tator Eric’s enticing menu copy, the Terrific Tofu Cutlet Sand- Melissa’s new colorful mandala wich. “It’s like a grilled chicken mural, and the artist of the sandwich. You wouldn’t think it month’s work on the opposite is tofu!” wall. Sometimes accompanied by Wildflower’s dessert reputa- live music, open-mike comedy, or tion is so good that some people www.happycow.net/north_america/usa/new_jersey/millville/ other entertainment, food is the come just for that (and are usually attraction. tempted into a whole meal). From light parfaits to decadent Chocolate- Peanut Butter cookies so huge they should be “Cheesecake” shared, or vegan cheesecake slices so heavenly you’ll want to eat one all by yourself, the dessert case is sure to please everyone, even the gluten-free crowd. Wildflower would be a big undertaking for two people with family obligations. Andrea Coslop,

6 American Vegan 12—1, SPRING 2012 Melissa Maly

The April 24 release of Ruby Roth’s new book, Vegan Is Love, caused controversy and concern. The debate aired on NBC’s Today Show, in the Huffington Post, and other media outlets. The book’s theme is about choosing to live without using animals for food, clothing, or fun. The mature subject matter and eye-opening images, of hunting, animal testing, and meat dripping blood, were criticized as not suitable for children—who might be frightened, decide not to eat animals, and become malnourished. “My goal is not to scare any child, and in my experience, I never have,” said Roth. “If it’s too scary to talk about it—the reality of where those pieces of meat come from, then it’s certainly too scary to eat.” Childhood might be “the best time to create awareness and change behavior accordingly,” says Dr. David Katz, of Yale Prevention Center, in support of Roth. “The torture and maltreatment of animals are real.” So, what's worse? “Telling kids about what's going on? Or raising them in a world where it is going on and keeping them in the dark about it so they become complicit to it?” VEGAN IS LOVE: Having Heart and Taking Action –Ruby Roth author and illustrator. 2012, 40pp 11¼x9¼” $16.95 from AVS.

FUR & FEATHERS –Animal Matters. This board game is a fun, fact- filled game about animals and how our everyday choices can affect their lives. The object of the game is to be the first player to save one of each of the five animals. Players can do so by correctly answering animal fact questions, choosing not to eat animals at the Café, visiting the Animal Shelter and adopting a pet, or by the luck of the spinner at The Farm. The game is rated for ages 6 and up with some reading required. Fur & Feathers teaches counting, reading, comprehension, strategy, compassion, responsibility and sharing. A portion of the proceeds from this game will go directly to support rescued farm and domestic animals. Product is printed with soy-based inks. To order the game, please visit www.animalmatters.com. 2011, 10½x10½” $18.99. American Vegan 12—1, SPRING 2012 7

My name is Karen and I have been vegan for six years. I am currently working as a fashion model and also as a nanny. I am writing this section to share all the vegan and cruelty-free fashion finds that I come across in my journeys. I hope to bring you easy-to-find and inexpensive options to help make you feel as fashionable and ethical as possible! What I write here will come from my personal shopping experiences and research, and I hope to include tips from you. Let’s have some fun here!

Handbags and Wallets Not that I am advertising here My focus today is on vegan handbags. First, we for DSW, but last will take a look at the brand Urban Expressions®. I week when I was came across these bags while shopping at DSW® back looking for (Designer Shoe Warehouse). I picked up a very cute another wallet, I bag that I was positive was made out of leather. I came across my checked out the tag on the bag and saw a PETA second vegan sticker and a “Certified Vegan” stamp right next to option! (Two in it! I almost fell to the floor! The selection was one store, crazy I colorful, varied in size, and every one of them looked know!) This brand rich! They also carry wallets that are equally as is called Big wonderful too! The fabric was soft to the touch, Buddha®. I have stylish, and cruelty-free! I instantly purchased a personally been wallet, then proceeded to tell my friends where to on the lookout for easily find a stylish vegan handbag. Their website is the brand ever www.urbanexpressions.net, or just pop into your Big Bag with since I saw a local DSW. Zippered Pockets stunning bag on a —Urban Expressions fellow vegan’s shoulder! Luckily for me, I just found a large selection down the road from my house! The sizes of the bags range from small to large, and they come in a variety of colors. The nice thing about a company that has a large following is that they do all the trendy research for you. The bags and accessories they put out are what is a hot trend! If you are looking through a fashion magazine and see the latest animal print or hot pink bag, you don't have to look any further than their website or selection in Bahia-Natural Strap Bag and store! They have business-minded bags to Natural Lifestyle 2 Wallet —Big Buddha funky bags—not to mention a SALE section on their website: www.bigbuddha.com. 8 8 American American Vegan Vegan 12—1, 12—1, SPRING SPRING 2012 2012 Healthy & Beauty

Great Morning Green Smoothie Yield: 2 cups

1 cup pineapple juice, or as needed 1½ cups—packed greens, mostly spinach, some parsley (tender kale also ok) 8 blanched almonds Blake Vintage Bag—Matt & Nat 1 banana Last, but not least, I will cover the brand Mix in blender at highest speed, until smooth Matt & Nat. They are a little higher on the and creamy. price scale, but worth every penny! This com- Best results are achieved with a high perform- pany has been around since 1995 and has al- ance blender such as Vitamix®. If you own one ways been 100% vegan and cruelty-free. The you can double the quantities, and substitute twice lining on the inside of their bags is made from as much cucumber and fresh pineapple chunks for 100% recycled plastic bottles! You might be the juice. -FD thinking, I bet that feels harsh? I can person- ally say that the lining is super soft and looks Vegan Action (a nonprofit group like suede. When I got my first Matt & Nat I in Richmond Virginia) administers ran around to everyone (strangers included) this “Certified Vegan” logo—an and had them feel the liner. When they read easy-to-recognize trademarked that it was from plastic bottles, they couldn't symbol. believe it. The bags range from clutches to The logo is easily visible to con- briefcases to expandable totes that can hold sumers interested in vegan prod- the kitchen sink! Their website is ucts and helps vegans to shop www.mattandnat.com. They carry bags for without constantly consulting ingredient lists; it helps companies recognize a growing vegan market; and it men, too! helps bring the word “vegan”—and the lifestyle it represents—into the mainstream. (Please keep in mind, however, that the logo is not yet on every Non-Leather Boots vegan product.) www.vegan.org Step out in style with these vegan boots by Wanted®— PeeeTA Business Friends: companies that support a find at Boscovs. the nonprofit People for the Ethical Treatment of Ani- mals’ activities. It does not in itself denote PETA’s Women’s Forest endorsement of a product, but the companies and Knee-High Boot product information are linked by PETA. —Wanted Urban Expressions all-vegan products are sold in stores throughout the , Europe, Canada, Japan, Korea, and China, and online.

Big Buddha all-vegan products are sold in stores throughout the U.S., and online. I hope you found this info helpful! Please feel free to email me with your great finds. Matt & Nat all-vegan products from Canada. Also Thanks for stopping by! sold in stores throughout the U.S., and online.

Contact Karen at [email protected]. Photo of Karen by Rita Zimmerman

American Vegan 12—1, SPRING 2012 9 Recipes for Relationships

A Series by Anne Dinshah

As vegans socialize with non-vegans, our food choices can be a source of frustration or an opportunity for positive interactions and fun festivities. This series of articles provides ideas to improve dating experiences.

close to her daughter Adair’s ballet class. He was absolutely her type—Kris Kristofferson meets Eric Clapton. She had never dated a non-vegetarian before, but this seemed worth pursuing. In the first two weeks of dating, William ate vegetarian whenever they went out—usually for Italian food, his favorite, and vegan-friendly for her. When it was starting to get more serious, he took her to a sports bar for what she found out was a kind of test. When they ar- rived, a Kansas City Chiefs game was on TV and William had brought her a bright red Chiefs sweatshirt to wear. “I felt & William Melton awkward and embarrassed,” she William Melton ran a singles In responding to the ad, recalls. “I’m just not a team- ad in the newspaper, just before Victoria was upfront that she had sweatshirt type. It was as if I were the advent of Internet dating. a daughter, four cats and a dog, wearing a Halloween costume but Victoria Moran, reading the and that she was a vegan. She it wasn’t Halloween.” personals for amusement, was wanted to get the hard stuff out She ordered a salad and baked surprised to find herself drawn to of the way first so if anything potato. William asked for a one of them. It came from an at- seemed problematic, it would all Kansas City steak. Victoria torney/musician who had lived all be out in the open. William had detached herself thinking, “What over the world. She called the never met a vegan but he the heck, it’s not like we’re get- blind box number and indicated accepted her way of eating with- ting married or anything.” She that he could respond by fax — out much thought. In those early survived the evening (with more “That felt safer than a phone days, it only seemed like a diet, anxiety about the sweatshirt than number, just in case he was an not the philosophical underpin- the steak). The next morning axe murderer,” she said. They nings of a whole way of life. William called to say that he was were married fourteen months Victoria and William met for done with meat. later. the first time in a bagel shop “I’d never thought about what

10 American Vegan 12—1, SPRING 2012 meat-eating really means until I immediately switched to soymilk, better. “I became a vegan to live a met Victoria,” he says. “All of a although he still sometimes eats more compassionate life, but I sudden it was clear to me that we cheese pizza and has mozzarella- wondered so often when shouldn’t kill innocent animals tomato salad at Italian restau- William’s kids were young if for food we don’t need. That rants. “I understand about not eat- maybe I wouldn’t have shown sports bar date was just to be sure ing meat and fish, I’ve cut way more compassion by sitting down that I hadn’t started falling in love back on dairy, and almost never with them and eating a slice of with an extremist. Even though I eat an egg, but to commit to pizza. In fact, I probably would was ready to be a vegetarian, my veganism is still a stretch for have done that but I had my own mother wasn’t, and my children me,” he says. “You’ve got to vegan daughter to think about and weren’t. I didn’t want to be with understand that I’m the kind of the almost religious emphasis on someone who couldn’t give other guy who, if I hadn’t met Victoria, reverence for life that I’d raised people the freedom to make their would be eating Big Macs. I’ve her with. The way I see it today own choices.” come a long way.” is: If you’re going to be a vegan, After their marriage, they Although William’s children, have a very stable life. The moved into a big house in Kansas now young adults, eat convention- blended-family thing is tough for City. Victoria cooked a lot and ally, they were accepting of anybody, and throwing in some- they entertained often. Now they Victoria and her values from the thing as unusual as veganism can live in , and the outset. Once when they were driv- make it a whole lot harder.” combination of a small kitchen, a ing together, Erik, then eleven, They’ve made it through. busy life, and great ethnic deliv- alerted everyone that a song by William has been vegetarian for ery only a phone call away means had come on the radio. thirteen years now. Victoria took that she cooks less. William loves “He’s a vegan like you,” he told that plunge when she was living her Famous Vegan Chili, and in Victoria. That warmed her heart. in at age eighteen. the warm months she makes a lot Victoria does believe, how- Veganism was hard for her then of creative raw food dishes which ever, that being vegan made the because she was prone to bouts of William likes more than the “blended family” ideal much binge-eating. Once she made heavier “whole and tofu” harder to achieve. Adair, vegan peace with that difficulty through kind of vegan cuisine. from birth, was fourteen when a spiritual program of recovery, “William is not a foodie,” she and William married. “I letting go of eggs, dairy, and the Victoria explains. “That’s good didn’t realize at the time how prepared foods made with them because a foodie would have had extreme it is to be vegan in this was relatively easy. a hard time going vegetarian culture,” Victoria says. “Once Now Victoria is a vibrant, overnight, but the downside is these other children were in our healthy, fit, inspiring vegan who that he’s not very adventurous lives, even part of the time (they has authored 11 books on well- around eating. We have to com- spent most of the week with their ness and personal growth includ- promise there. I get to be adven- mother), it was obvious how ing The Love-Powered Diet, turous when I go out or when I’m ‘alternative’ our lifestyle was. Living a Charmed Life, and the cooking for company. When it’s Things that other families would newly released Main Street just us, I keep it pretty basic. It’s have done together—go out for Vegan (see next page). She is an worth it to have dinner together ice cream, get a birthday cake international speaker and a certi- and a time to connect. He’s from the regular bakery, color fied life coach. William has always sweet and says, ‘This is eggs at Easter, go to the zoo or added screenwriting to his the best dinner I’ve ever had’.” the circus—my daughter and I resume, and one of his scripts, For years, William drank a simply did not participate in. In Miss Liberty, is about a cow that quart of skim milk before going so many ways, we were two escapes from a slaughterhouse. to bed each night. In 2004, at a families in one house.” Adair is an actress in New York gala, they It was a difficult transition City, vegan married to a vegetar- watched a film that included foot- and Victoria still wrestles with ian actor, and devoted to their age on the dairy industry. He ways she might have done it two vegetarian dogs.

Photo of Victoria and William by Monica McCarthy American Vegan 12—1, SPRING 2012 11 Victoria’s Famous Vegan Chili Review of Victoria’s and for Adair, a lifetime. This well- Yield: 8 servings referenced work also draws on reci- New Book: If you like this chili as much as pes and advice from many, mostly Victoria and William do, it is a contemporary, vegans and resources. Main Street Vegan starts from a meal in itself for four people. If weight-loss and health perspective you serve it with salad, chips and and goes on to talk about the plight guacamole, and dessert, it can of food animals, and animals used in stretch to feed eight. the production of clothing, toiletries 1 , chopped and cosmetics. With the discussion 4 Tbsp. of environmental destruction, and 2 tsp. minced garlic (optional) hunger issues, the vegan approach is 1 red or yellow bell pepper, shown to offer a panacea to a chopped troubled world! 1 lb. extra firm tofu, drained, The concurrent “how to” guide blotted dry, and chopped into recommends a primarily whole- ¼” cubes foods approach yet allows for use of 1 large (32 oz.) or 2 small (16 oz.) refined flour, , and oil so you cans kidney beans can make cookies suitable to share at 1 large (32 oz.) or 2 small (16 oz.) the office, birthday cake for a grand- cans chopped or stewed tomatoes parent, and sauté or burgers 1 lb. frozen organic corn kernels in the traditional manner. There are to taste: , chili super-healthful salads, plus - powder, cayenne, seasoned and-greens smoothies. Whole-grains or salt-free MAIN STREET VEGAN: and vegetables are the rule in recipes Everything You Need to Know to for everyday. The book acquaints the Place onion and 2 Tbsp. of the Eat Healthfully and Live reader with vegan convenience foods olive oil in large skillet over that make busy lives easier. medium-high heat. Stir and fry Compassionately in the Real World —Victoria Moran with Adair Moran. Other topics include how to: about 5 to 7 minutes until onion dress compassionately and find becomes translucent. Reduce the 2012, 400 pp 5¼x8¼” $16.95. cruelty-free make-up; order food at a heat to medium-low and add Everyday people will find adopt- restaurant, and get fast-food options; minced garlic. Cook one minute, ing a vegan lifestyle an accessible mix or order drinks; and barbeque stirring constantly. Add bell goal with this handbook. It is when it’s time to cook outdoors. pepper and continue cooking inviting and comprehensive. Readers Some subjects are covered more another 2 minutes, lowering heat are encouraged to go at their own deeply than others, reflecting the if necessary to keep garlic from pace, and shown how to retain famil- authors’ own proclivities. burning. Remove veggies with iar traditions but in a vegan way. When it comes to life’s challeng- slotted spoon and set aside. As a vegan parent I know how ing situations, Victoria shares Place the additional 2 Tbsp. of important it is to act “normal” and personal predicaments so you know oil and tofu into the skillet. Stir not do things my children categorize she knows how tricky life can be. and fry tofu about 5-7 minutes or as “weird”. Many people feel that it She imparts her practical wisdom. until some sides are crisp. Add is more important to fit in socially Although it is much easier today beans, tomatoes, and than adopt an alternative (though than 30 years ago, being vegan still to tofu, and stir. Add veggies and gentler and healthier) lifestyle— requires extra diligence; it strength- frozen corn. Adjust seasonings to easier for them and thoughtful for ens character! taste. Reduce heat to simmer at their children’s peer approval. Main Street Vegan is well- least until warm throughout. The Understanding how important it is designed to achieve its goal of longer it cooks, the more the to blend in, Victoria and daughter engaging public interest and foster- flavors meld together. An hour is Adair combine their accumulated ing committed vegans whom others fine as long as there is plenty of life experiences to help people have will want to emulate. Those who are liquid (check occasionally). the best of both the vegan and real already vegan will improve their Serve warm with cornbread worlds. For Victoria, that’s over knowledge-base, practice, and social or crackers. Also makes divine thirty years as a committed vegan skills. leftovers. (and prior years intermittently), —FD 12 American Vegan 12—1, SPRING 2012

Recipes for Relationships If you like Anne Dinshah’s The first book of its kind to Dating Vegans series in this boldly explore this aspect of magazine, you will love the new vegan living is receiving strong book that pulls it all together, acclaim from vegan cognoscenti: with sections on philosophy, and “how to get from the first date to “Let me get this straight: Anne forever” giving added value. It is Dinshah goes on dates for a full perfect for your summer reading. year as research? Why didn’t I From its captivating cover, to the think of that? Dating Vegans is a Photo: Jayteck bounty of advice found in real must-have manual for any vegan and enticing recipes like Take- willing to give a chance to some- people’s stories, the pages are down Chocolate Brownies to help one from the other side of the packed with useful insights and along your own scenarios!” — plate. Overflowing with stories, suggestive recipes. This is a must- Linda Long, author and photogra- anecdotes, humor, advice and read for everyone in a relation- pher of Great Chefs Cook Vegan recipes, here is your guidebook to ship vegan-with-a-non-vegan, or finding friends, lovers, and Anne Dinshah is a lifetime anyone who has a vegan friend. hopefully, that one person who is vegan and author of Healthy Better than a romance novel Hearty Helpings, a vegan cook- both.”—Joseph Connelly, founder that whisks you away to fantasy, of VegNews magazine book for busy people who wish to Dating Vegans is genuine. It is a eat well. She coauthored catalyst for reevaluating your own “You owe it to yourself to get Maribeth Abrams’ cookbook The interactions with other people this book. And you owe it to Anne, 4-Ingredient Vegan. Her career as a rowing coach takes her to a whether you are the vegan or the who tirelessly dated countless variety of locations throughout other person. Where am I now? non-vegan men and interrogated the United States where she What is certain? What might I them to bring you this compre- embraces the challenges of compromise? What would I do if hensive report on the intersection everyday life with focus, persis- I met a person like that? Will I of love, ethics, and food. Dating tence, and grace. Anne enjoys make a recipe? This powerful Vegans is for everyone who has many forms of athletics from function of the book can appeal to dated a vegan or a non-vegan, or swimming to wrestling. She has anyone, regardless of relationship who might someday consider been fortunate to become friends situation. The author has applica- dating another human being of with many men and experience ble tips for getting a date or any kind.” —Vance Lehmkuhl, romantic dating adventures. With keeping together long-term. Learn Philadelphia Daily News “V for Veg” the help of non-vegan friends how to share information, so that columnist who appreciate her vegan cui- sine, Anne is building her stone vegan values get just considera- “Who does not know relation- and timber-frame writer’s cabin in tion, without being socially ships can be challenging? Add a western New York state. She is abrasive to those not yet holding difference in eating habits and, committed to building bridges as these ideals. Oh my! Anne Dinshah has pin- a vegan in a culture that depends This book will not sit on your pointed many dating scenarios heavily on animal products. shelf for long—you might read and, better yet, includes helpful the dating portion once or twice, answers for those delicate differ- DATING VEGANS: but you or your date can cook the ences over food. If this is not Recipes for Relationships recipes over and over for each enough, she includes the basic 2012, 178pp 6x9” $12.95. other. Or take the book out in facts about how to become an Order from AVS. public—you might pick up a date exciting plant-based eater, along E-book coming soon, $5.95. if seen reading it! with some rather conversational

American Vegan 12—1, SPRING 2012 13 NUTRITION & ALZHEIMER'S DISEASE Steve Blake, ScD We all know that our diet can part is that we can control these AGEs are made inside our affect our chances of getting enzymes and thus the build-up of bodies when blood sugar is high. diabetes and heart disease. What amyloid plaque. After drinking a big, sugary about Alzheimer's disease? Evi- We need two B-vitamins to drink, AGE formation will be dence from medical journals indi- quench the secretase enzymes, higher than normal. These AGEs cates that we may be able to dra- and thus the formation of amyloid can circulate to the brain and matically cut our risk of plaque. Vitamin B12 and folate build up in amyloid plaques. Hap- Alzheimer's disease—simply by work together to create SAMe pily, when we eat slow-releasing getting enough of four vitamins. (s-adenosylmethionine). SAMe carbohydrates, we do not tend to Further reduction of risk may be quenches the genes that produce create AGEs inside our bodies. possible with a diet high in anti- secretase enzymes inside our Beans, vegetables, and yams are oxidant and vegetables. Are brain cells. examples of slow-releasing car- there dietary factors that increase Many diets do not supply bohydrate sources that are safe to our risk? Yes, the saturated fats in enough folate. However, it is sim- consume. White bread, white meat and dairy products can dou- ple and easy to get enough folate rice, and sugary desserts are ble our risk of developing Alz- from green leafy vegetables and examples of foods that boost heimer's disease. In fact, high beans. It is not so easy to get blood sugar and AGE formation. blood cholesterol levels can triple enough vitamin B12 and to AGEs can also be taken in the risk. Let’s take a look at how absorb it properly. A cheap and from certain foods. The presence this dreaded disease develops. safe sublingual vitamin B12 sup- of water or steam prevents AGEs plement is good insurance against from forming during cooking. How Amyloid Plaques Develop Alzheimer's disease. People with Plant foods are generally safe Brain cells have certain long dementia might consider taking from high amounts of AGEs be- proteins embedded in their sur- SAMe supplements. SAMe needs cause of their water content. rounding membranes. These long to be taken in the morning and When meat, chicken, or fish are proteins are called "amyloid can react with certain drugs. fried, broiled, or barbequed, precursor proteins." They cause Just getting enough folate and AGEs are produced in large no trouble while in the mem- vitamin B12 can cut the risk of quantities. High amounts of branes. The trouble begins when Alzheimer's disease by one quarter. AGEs are also found in cheese. enzymes inside brain cells begin This is because milk sugar reacts snipping off protein chains. These Advanced Glycation Endproducts with milk protein to produce snipped-off proteins are called When react with pro- AGEs during the aging process. amyloid-beta. The snipped-off teins or fats, they can cause This is another good reason to amyloid-beta proteins form advanced glycation endproducts. avoid these animal products. clumps between the brain cells. The acronym AGE is appropriate Avoiding fried meat and sug- These clumps are called amyloid- as these malformed proteins are a ary drinks can reduce your risk of beta plaques and they are one major cause of aging. These Alzheimer's disease by half or signature feature of Alzheimer's AGEs can lodge in the amyloid more. disease. plaques in the brain. The AGEs The amount of amyloid-beta then create massive amounts of Healthy Severe formed is controlled by secretase free radicals that cause the cook- Brain Alzheimer’s enzymes inside brain cells. If ing and shrinking of an Alz- there is more secretase, then we heimer's brain. First, it is a good produce more amyloid-beta. If idea to get enough folate and vita- these secretase enzymes are min B12 to lower the production quenched, then the risk of form- of amyloid plaques. Second, it is ing amyloid-beta plaques is important to reduce our internal greatly reduced. The interesting production and intake of AGEs. Photo: Courtesy of the National Institute on Aging/National Institutes of Health 14 American Vegan 12—1, SPRING 2012 Antioxidants the other tocopherols that make purchased medical plant in We have learned that free radi- up vitamin E. Europe. Gingko biloba increases cals are produced in amyloid Getting enough antioxidant circulation in the brain. Nine dou- plaques studded with advanced vitamins can reduce the risk of ble-blind, randomized, placebo- glycation endproducts. These free Alzheimer's disease by four to controlled trials showed that radicals cause the oxidation and eight times. ginko biloba helped both in inflammation in Alzheimer's One of the main antioxidants delaying the onset of Alzheimer’s dementia. Antioxidants are help- inside our bodies is called glu- disease and in treating it. Ginkgo ful to lower the risk of tathione peroxidase. Glutathione biloba is contraindicated if there Alzheimer's disease as well as peroxidase needs the mineral are bleeding tendencies or with other chronic diseases such as selenium to function. The high blood-thinning medication. cancer and arterial disease. There amount of free radicals generated Another medical plant used for are two types of antioxidants. in Alzheimer brains depletes Alzheimer's disease is gotu kola Some come to us in plant foods. glutathione peroxidase and sele- (centella asiatica). One study Other antioxidants are created nium. Many nuts and seeds are found that gotu kola lowered inside our bodies. The antioxi- high in selenium, especially Bra- amyloid-beta in the hippocampus dants created inside our bodies zil nuts and brown seeds. of the brain. The hippocampus is need certain minerals to function. The other important antioxi- a memory area of the brain. Antioxidants are abundant in dant enzyme formed within our Another study using gotu kola fruits and vegetables. Vitamin C bodies is called SOD (Super Ox- showed an improvement over six and carotenes are examples of ide Dismutase). SOD needs three months in moderate Alzheimer's antioxidants found in plant foods, minerals to function. Copper, disease, rather than the all-too- but they are not found in animal zinc, and especially manganese common degeneration. foods. Polyphenols are found in are needed to quench free radicals Diet can also influence our berries and grapes. Not coinci- with this enzyme. Manganese has intake of pollutants. Certain pol- dentally, consumption of berries been found to be lacking in some lutants have been found to double and grapes has been found to diets, particularly high-meat di- the risk of Alzheimer's disease. lower the risk of Alzheimer's ets. Whole grains, spinach, pea- Solvents and pesticides were disease. nut butter, and sunflower seeds found to double the risk. Pesticide The most important antioxi- are good sources of these three exposure is vastly lower in plant minerals. foods than in animal products. dant for cell membranes is vitamin E. Vitamin E protects the Other Dietary Influences As we have seen, it is possible cell membranes in the brain from It is interesting that DHA from to greatly reduce the risk of this attack by free radicals. This is fish or fish oil has been found to dreaded dementia. especially important because the be unhelpful in preventing or Please contact the author at cell membranes in the brain are treating Alzheimer's disease. A [email protected] particularly vulnerable to free recent, pivotal study showed that and visit his website www.naturalhealthwizards.com. radicals. The best sources of vita- DHA is useless in treating Alz- min E are walnuts, almonds, sun- heimer's disease. Dr. Steve Blake is the author flower seeds, and hazelnuts. Medical plants are vegetables of the college textbook Vitamins Certain cold-pressed oils are the with concentrated nutrients. and Minerals Demystified only other dietary source. Most There are two medical plants that (McGraw-Hill, 2008). As a regis- tered, professional herbalist, he vitamin E supplements are not have been shown in several has authored one of the largest helpful because they contain only double-blind studies to be quite databases of worldwide plant the synthetic form of alpha- helpful for Alzheimer's patients. medicine called the tocopherol and little or none of One of these plants is the most- Doctors. His dietary analysis soft- ware allows the evaluation of nutrients including antioxidant Avoiding Fried Meat And Sugary Drinks vitamins. Steve Blake has Can Reduce Your Risk Of doctorates in holistic health and naturopathic medicine. He lives Alzheimer's Disease By Half Or More. on an organic farm on Maui. American Vegan 12—1, SPRING 2012 15 Recipes for Mental Stamina Natural Chef Catherine Blake

Eating whole plant foods will YOUR FAVORITE SOUP Televised chef Catherine Blake, always provide you with needed We grow collards in our BA, BD, has been preparing nutrients. Like sincere friends, the garden and they are wonderful. whole food, plant-based meals nourishment is real, true and last- Sturdy plants, strong food. I daily for over 20 years. She has ing. When we eat refined foods always feel healthy and happy been a Kitchen Health consult- we have a good time for a short when I eat this meal. ant since 1990. In 2007, she earned a certificate in nutritional while as we enjoy the tasty treats, 1 pound collards (or kale, but the energy wears off, leaving biochemistry. Catherine has spinach or chard) been teaching at the University us feeling depleted and under- 1 small onion, diced of Hawaii on Maui since 2008. nourished. Processed, refined, 1 green bell pepper, chopped She is author of Healthy and artificial foods are the false medium Recipes for Friends: Soothing, friends of the food kingdom, 1½” of fresh , grated Simple, and Pure. She lives on robbing us of our strength. Let us 4 of garlic, crushed Maui with her husband Steve, 4 choose whole plant foods for our cats, 20 hens, 15 roosters, and 1/8 tsp. ultimate well-being. visiting feral pigs. 1 can , unsweetened 4 cups water www.naturalhealthwizards.com ½ lemon, juice of [email protected]

Clean collards and chop into large pieces. Remove the toughest stalks. Simmer for 15 VEGFAM minutes, then add the other feeds the hungry without exploiting BLACK-EYED PEAS ingredients (except for the lemon animals juice) and simmer for 20 more Black-eyed peas are a new minutes. If you are using a more VEGFAM ℅ Cwm Cottage favorite of mine because they tender green, then all can cook Cwmynys, Cilycwm, don’t need pre-soaking. When the simultaneously. Add the lemon Llandovery, Carmarthenshire beans are fresh, they pressure juice just before serving. Serve SA20 0EU, WALES, U.K. cook in 20 minutes and have a with black sesame crackers and www.vegfamcharity.org.uk lovely, almost peanutty . I avocados. Yum! Checks to often prepare these when I hunger Nutritional Highlights provided in American Vegan Society for a deeper nutrition. designated projects only or 1½ cups of this soup:

1 cup black eyed peas Folic Acid: 260 mcg. (DN 400 mcg.); projects & administrative costs, 3 cups water (if pressure cooking) Beta Carotene: 17,764 IUs. (DN 2,333 and marked for overseas relief IUs. Plenty for days!); Vitamin C: 144 will be forwarded in £s. or 6 cups of water (stovetop) mg. (DN 75 mg. Enough!); Calcium: Add after cooking: Or Vegfam’s online giving facility 343 mg. (DN 1,000 mg); Magnesium: www.vegfamcharity.org.uk 2 Tbsp. flakes 163 mg. (DN 300 mg.) can be used from the U.S. 2 Tbsp. Eden® Umeboshi Plum

Pressure cook for 20 minutes, Cooking tips: Most people undercook beans. Maybe they'll mix or simmer stovetop, covered, for them with rice, and when the rice is done, they turn off the heat. Or one or 1½ hours, or until soft. they'll cook 3 kinds of beans together, but all need different cooking You can also add tamari or hot times. The result is a crunchy bean and indigestion. To thrive on a vegan diet, beans are essential. Cook just one kind of bean at a sauce to taste. time. When you think they are done, cut one in half and if there is

Nutritional Highlights in 4 oz: still a light color in the middle, or if it is at all crunchy, it's not fully Calcium: 114 mg.—Daily need (DN) cooked. Get to know the different beans one at a time, but by all 1,000 mg.; Folic Acid: 110 mcg. (DN means, cook them enough! 400 mcg.)

16 American Vegan 12—1, SPRING 2012 Vegan Demons: Roving Restaurant Review Restaurant: Veggie Lovers (in operation since October 2010) Phone: 215-226-6688 ● Fax: 215-238-0607 ● Web: www.veggielovers.net Location: 225 North 11th Street, Philadelphia, PA 19107 (Chinatown) Hours: Open 7 Days. Monday-Thursday: 11am-10pm; Friday & Saturday: 11am-11pm; Sunday Noon-10pm. Selection: 100% Vegan ● Service: Friendly & Fast Atmosphere: Pleasant, Relaxing and Very Clean (notably the restrooms) Value/Price: Very Reasonable ● Rating: VVVV (out of 5)

Isn't it great to not have to with a tasty Coconut Tapioca told us that all produce is pur- worry when ordering food? Of Shake, we ordered the large Toon chased fresh daily and prepared course it is! And that is one awe- Pancake (served with a savory soy to order. The owners and all the some aspect of Veggie Lovers dipping sauce), with thoughts of employees at Veggie Lovers are restaurant. We Vegan Demons Roger Rabbit. We had to stop our- vegetarian—most are vegan. appreciate the concept and the selves from eating the entire pan- They work to obtain ingredients vibe it creates. cake so we’d have room for the that are pure and organic (mostly Two people who love we curi- other items. The Veg Duck Soup from private farms). ous Vegan Demons hipped us to a had an earthy flavor that tasted Fennie and Mr. Huang (her menu after a Philly First Friday. healthy, although we liked the husband, and co-owner), feel their We had to check it out as soon as wonton soup better. We ordered restaurant is not just a business, possible. the As-You-Wish Roll, which was but also a way of life and an ex- During a time-constrained first shredded mushrooms rolled in a pression of their desire to foster a visit we had Wonton Soup, Sauté’ bean-curd skin. We will definitely healthier world. They obviously o’ Kale and General Tsao’s order this again. Triple Three take pride in their Chicken—no quote marks—it’s Treasure was similar to waffle endeavor and it all vegan. The food was out- fries, but consisted of taro, white shows. Both of us standing; we knew we had to potato, and sweet potato in corn Vegan Demons return to find out more. flour. Though enjoyable, it was a felt at home and On our second visit to VL, we little starchy for one Demon’s have enjoyed our decided to only order food whose taste. dining experi- titles gave no clue as to the con- Fennie Gao, our waitress and ences there very tents of the dish. After we started the co-owner of Veggie Lovers, much.

UPCOMING EVENTS (More events are listed at www.americanvegan.org.) RETREAT: Exploring Veganism as a Spiritual PracticePractice, Saturday, August 11 2012, 10:00am to 4:00pm in Saunders Woods, 1020 Waverly Road, Gladwyne, PA 19035. Speakers: Rae Sikora (Plant Peace Daily). Neal Seghal (Evolve For Animals). Group discussions, guided meditations, yoga classes led by John Calabria and Derek Goodwin. Vegan lunch by chef Christina Martin, nature walk, Animal Blessing (3pm). Cost (includes lunch): $40 adults (scholarships available), $30 adult students/ seniors, $20 youth (12-17), $10 children (6-11), free for children under 6. Free child care. To Register: contact Lisa Levinson, [email protected], 215-620-2130. See www.publiceyephilly.org, www.veganspirituality.com. Hosted by American Vegan Society Gourmet Dinners Tuesday, September 25 2012—Served Academy of Culinary Arts Monday, December 17 2012—Buffet Atlantic Cape Community College Details: www.americanvegan.org Mays Landing NJ 856-694-2887

American Vegan 12—1, SPRING 2012 17 Vegan Eating for ATHLETES Cila Warncke When I was training for my spending hours in the first marathon my family was gym, breaks down muscle concerned. Not because of the and the only way to re- potential for blisters, black toe- build it is with lots of nails, and dehydration. They were eggs, meat and milk—or worried because I don’t eat meat. so the argument goes. “How will you get enough pro- This is a convenient sales tein?” they wanted to know. It is pitch for the meat and a question every vegan athlete is dairy industry, and helps bound to be asked and it can be shift a lot of whey pow- downright distracting. When in- der, but the facts paint a telligent people insist you are different picture. Animal shortchanging your body by not protein is considered eating meat, it can make you “high quality” because it wonder: is veganism holding me contains all of the amino back? acids our bodies need to My personal experience is that build new tissue. How- eating a plant diet has improved ever, it’s not simply my running and overall health. I “steak = muscle.” feel lighter, stronger, and more In , energetic. I don’t get colds, even Matt Frazier running in the Boston Marathon. Dr T. Colin Campbell Photo: Erin Frazier in freezing rain or at high alti- uses the analogy of beads tudes. My asthma has vanished. on a string. If you have a string of The big question is: can you But one amateur marathon runner beads that breaks and you want to get enough protein from plants? does not a scientific case make. recreate it, you can’t just take a The answer is a resounding There is strong anecdotal evi- string from someone else and tie “Yes!” All plants contain some dence for the benefits of a plant- them together; you separate the protein and whole grains, nuts, based diet but let’s look further. replacement beads and then re- and are particularly Individual diets vary but all ath- string them to replicate your bro- abundant sources. A varied selec- letes have the same basic needs: ken strand. This is how protein tion supplies all essential amino protein for muscle repair and synthesis works. Our bodies don’t acids. have 29 grams of growth; fuel, that is calories, for just absorb protein; they create it protein per cup; lentils 18; black energy; and other nutrients in- from the constituent amino acids. beans 15. Spinach has five grams cluding vitamins and minerals. The molecular structure of indi- per cup—as much as brown rice. Studying these components dem- vidual amino acids (e.g. lysine, Peas have nine grams per cup. onstrates that vegan eating is not methionine) is identical regard- Tofu offers 11 grams of protein only acceptable for athletes; it is less of whether they occur in per cup while has a stag- actually beneficial compared to plant or animal protein. The des- gering 41 grams. As registered the Standard American Diet. dietician notes in ignation “high-quality” for ani- PROTEIN mal proteins is outmoded. Plant her article “Protein in the Vegan Conventional wisdom says proteins are growing in favor. Diet”: “It is very easy for a that “high quality” animal protein They are increasingly recognized vegan diet to meet the recom- is essential to optimum perform- as being accompanied by several mendations for protein, as long ance. Running for miles, or advantages. as calorie intake is adequate.”

18 American Vegan 12—1, SPRING 2012 FUEL MICRONUTRIENTS provide iron, calcium and all sorts Eating enough to fuel hard The dairy industry’s Got Milk? of minerals that are good for the training can sometimes be a chal- ad campaign broadly hints that blood, the bones, the brain.” The lenge, according to vegan the only way to get the calcium proof of the diet is in the results: marathoner and ultrarunner Matt you need for strong bones is from Dr. Heidrich trains for three hours Frazier, who writes the terrific No dairy. And a lot of people think a day, has a BMI of 18.5 percent, Meat Athlete blog. Most plant regular helpings of red meat are excellent blood pressure and cho- foods are naturally lower in fat the best way to get iron in your lesterol, and a resting heart rate of and calories, he says, but you can diet. Nutritionist, marathoner and 46 beats per minute. Most com- easily compensate by eating Ironman triathlete Dr. Ruth pellingly, she doesn’t sound half healthy fats to replenish the calo- Heidrich argues otherwise. She as old as her seventy-odd years. ries burned in exercise. One of has been a vegan for almost 30 The sheer for life she con- Frazier’s inspirations is record- years and eats mostly raw fruit veys, even over the phone, is a breaking ultrarunner and strict and vegetables because she’d compelling argument for going vegan Scott Jurek, who eats up to rather be out running than in the vegan.

8,000 calories per day. Jurek re- kitchen. It sounds like a strict MIND-BODY FITNESS lies on hearty meals for fuel, diet, even by vegan standards, but Clearly a vegan diet can meet starting with a 1,000-calorie Dr. Heidrich is confident it sup- our physical needs but, as any breakfast smoothie made from plies perfect nutrition: “Eating athlete will tell you, mental oil, almonds, bananas, blueber- like I do provides about five per- strength is just as important as ries, dried coconut, dates, and cent protein, which is the ideal muscle. Part of the challenge of brown- rice-protein powder. amount,” she says. “I don’t do athletic performance is maintain- Lunch and dinner include salads, anything special for iron or cal- ing energy and focus. Eating a whole grains, potatoes and sweet cium. My two meals are based on clean, lean plant diet means you potatoes, beans, tempeh, or tofu. organic leafy greens which avoid toxins such as antibiotics, growth hormones, and diseases like salmonella and E. coli. From MATT FRAZIER’S an ethical standpoint, eating a 5 FAVORITE VEGAN ATHLETE FOODS meat-free diet means your pursuit of fitness isn’t harming animals, : Rich in fat, protein and omega-3 fatty acids. Eat hemp seeds or contributing to the environ- raw, or use hemp oil or protein powder in shakes or salad dressings. mental degradation caused by in- Coconut Oil: A good source of medium-chain triglycerides. This dustrial farming. There is also an type of fat is structurally similar to carbohydrates so it provides unquantifiable but very real sense immediate fuel for exercise, and coconut oil is good for high- of well-being that comes from temperature cooking. eating vegan. Matt Frazier no- Blueberries: Chock full of fiber, vitamin C, and phytochemicals, ticed that his outlook changed they are great in smoothies. when he switched to a plant-based Arugula: Leafy greens are packed with vitamins and minerals. diet: “It seemed to level out my Arugula, aka rocket, adds a peppery kick to salads and sandwiches. mood, not just during sport but all Hummus: Made from garbanzo beans, tahini, garlic, lemon and oil, through the day. I developed a hummus provides protein, fiber, calcium, and essential fats. Slather it on calmer, more Zen attitude.” bagels or pita bread for a sustaining post-workout snack. o

RECOMMENDED READING: LINKS:

THRIVE: The Guide to Optimal Performance in Sports Ruth Heidrich, www.ruthheidrich.com and Life –Brendan Brazier, www.brendanbrazier.com/book/thrivehome.html Matt Frazier, www.nomeatathlete.com

SENIOR FITNESS:The Diet & Exercise Program for Maximum Health & Reed Mangels, PhD, RD Longevity –Ruth Heidrich, PhD. “Protein in the Vegan Diet” www.vrg.org/nutrition/protein.htm THE CHINA STUDY –T. Colin Campbell PhD, www.thechinastudy.com American Vegan 12—1, SPRING 2012 19 AVS received this letter earlier in the year:

Hello Parents Team at First Five California,

I am a ten-year-old girl from San Francisco. And I am sorry to have to tell you I didn’t approve of your “Milk is the Way to Go” campaign. Let me briefly explain why. There is overwhelming scientific literature, these days, about the incompatibility of milk with the human biology. As a vegan I am proud to say such scientific evidence doesn’t come from like- minded institutions, but from a growing number of mainstream medical research. I sincerely hope you will take my concerns into serious consideration, as I believe your “Milk for Children” campaign poses a dangerous health threat to all our California youth. I would be happy to communicate with you further.

Sincerely,

Isabella Ronchetti

P.S.: I don’t think using unaware children in order to promote milk culture is very ethical either. We all know that the destiny of the typical milk cow is to be turned Offending Ad into a hamburger once she is not productive anymore.

DressingDressingDressing:Dressing Tacos Tonight! 1 Tbsp. lime juice, 2 Tbsp. oil It was Kiara’s idea to make Shake in jar with lid. Romer tacos. The eleven-year-old, and Onions & Mushrooms & Beans ten-year-old Hakim, prepared the 1 or 2 Tbsp. oil snack for 20 children in the After 1 Tbsp. soy sauce School Program on a Tuesday 5 onions, sliced

evening. Freya Dinshah, adult 2 8-oz-pkgs sliced mushrooms Photo: Diana volunteer, supervised. 2 cans roman beans Snacks now focus on foods kids Heat oil and soy sauce in a should be eating more of: fresh saucepan. Add onions and fruits and vegetables, plant mushrooms, and cook until tender, proteins and oils (legumes, nuts covering pot with lid. Stir in beans, and seeds), and whole grains. and heat through. Drain off excess liquids (reserve for stock). Raw Veggies: 4 tomatoes, chopped Tacos:Tacos:Tacos: Warm tacos in oven at low heat for 5 minutes. 4 carrots, peeled and grated ½ head romaine lettuce, chopped Cheezy Sauce Kiara chops bok choy. ½ head iceberg lettuce, chopped Put contents of a jar of salsa in To Serve:To Serve: ½ head bok choy, chopped a pitcher. Stir in nutritional yeast Fill tacos with bean mixture, Toss the greens with dressing. flakes until thick. Add water and oil and raw veggies. Drizzle on Cheezy Arrange vegetables in rows on a to desired consistency for a Sauce. serving tray. Use tongs for serving. pourable “cheezy” sauce. Food cost per person: 97 cents.

20 American Vegan 12—1, SPRING 2012 Harvard Replaces Milk with Water at launch of HEALTHY EATING PLATE

Nutrition Experts at Harvard School of Public Health (HSPH) declare their new (September 2011) Healthy Eating Plate is based on sound nutrition research and not influ- enced by powerful agricultural interests as is the case, they say, with the USDA’s Choose My Plate (June 2011). HSPH takes issue with recommendations to eat dairy at every meal to safe- guard the intake of calcium. The Healthy Eating Plate shows that a plant-based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lowers the risk of weight gain and chronic disease. AV

Copyright © 2011 Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org or Harvard Health Publications, http://health.harvard.edu

Calcium and Milk With sidebar:

CALCIUM IS IMPORTANT. Five Quick Tips: But Milk Isn’t The Only, Or Even Best, Source. Building Stronger Bones

Read article: Calcium and Milk: The Bottom Line at http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html from The Nutrition Source website.

Note from American Vegan Society on vitamin D (re Five Quick Tips): Official recommendations re- garding dietary supplementation change. Vitamin D recommendations have increased hugely in recent years (previously there were warnings of excess toxicity), partly because people are using sun screens and living indoors much of the time. Readers should note that Vitamin D supplements may come from animal sources (D3) or from vegetable sources (D2). Vitamin D3 is more readily absorbed than D2. However, since animal protein and excess calcium intake can inhibit natural vitamin D production from sun expo- sure1, and consuming animal fats increases skin cancer risk from sunning2, vegans have advantages there. If possible, sunbathe regularly and moderately according to skin type. 1. T Colin Campbell PhD in The China Study 2. Agatha Trash MD lecture.

American Vegan 12—1, SPRING 2012 21 My Formal Report to the State of Florida about OUR LARGEST SOURCE OF CHILD ABUSE: FOOD John McDougall MD

On Friday, April 27 2012, Florida Governor Rick Scott signed HB 1355 that establishes stricter criminal penalties for individuals who fail to report known or suspected child abuse; and especially involving victims of sexual abuse. Children are among the most defenseless victims of crime.

I (John McDougall, Child Abuse: Obesity Child Sexual Abuse: MD) am a physician A half-century ago, when I was Precocious Puberty licensed to practice in grade school, an overweight Sexual child abuse is outlawed medicine in the state classmate stuck out and was ridi- in almost every country worldwide, of Florida (FL license culed. Today, fully a third of school yet the dominant food industries, #ME 79850). In Flor- children are overweight or obese. acting under the approving eyes of ida, medical doctors Although “fat-acceptance” may be government agencies, are major are one of over 40 much greater these days, the hu- contributors to sexually-related professionals who are miliation and discrimination of injustices committed against buying from the plus-size racks and identified as mandated reporters of millions of children annually in the the remarks from school classmates child abuse. (Teachers, school US. Meat and dairy foods alter are just as painful and cruel as they professionals, counselors, nurses, hormone levels, causing adult were decades ago. physical characteristics, reproduc- doctors, dietitians, and mental tive functions, and sexual desires to health professionals are among Child Abuse: emerge in people who, chronologi- those required to report child Disfigurement and Pain cally, are still children. abuse in Florida, California, and Even though obesity is the most The normal age of human sex- many other states.) commonly-discussed harm caused by unhealthy eating, it is not the ual maturity is between 16 and 19 In compliance with Florida state years. The modern Western diet, law, I am filing this report about only one, and not necessarily the most painful one. The noticeable based on meat and dairy products, widespread child abuse caused by facial sores from acne and the is causing dramatic changes in various food industries working hidden worry when bowel move- human development, triggering directly with branches of US gov- ments come as infrequently as once the onset of precocious puberty at ernment. These food organizations a week cause intense hurting—and an average of 8 to 12 years, long are actively involved in acts of they are due to diet, too. Head- before nature ever intended. commission and omission that re- aches, gut aches, body aches, and The adverse consequences of sult in harm, potential for harm, arthritis, caused by eating primarily premature sexual development and/or the threat of harm to chil- animal food, are crippling our chil- permeate our society. The devel- dren. The health consequences of dren. The lack of energy-enhancing opment of female breasts and but- their various business activities carbohydrates from plant-foods is tocks activate natural male repro- amount to physical, emotional, and making them fall behind in mental ductive behaviors, causing some sexual abuse of children. and physical races. men to prey on girls. Precocious

A Few Examples of Organizations Actively Involved in Child Abuse

PRODUCTION ASSOCIATIONS DIRECT SALES GOVERNMENT Tyson Foods Cattlemen’s Assn. McDonald’s USDA Kraft Foods Dairy Council Ben & Jerry’s Lunch Program Foster Farms Restaurant Assn. Krispy Kreme Farm Sub. PepsiCo Soft Drink Assn. Safeway Educators

22 American Vegan 12—1, SPRING 2012 puberty encourages children to Civilized people, however, skin, acne, body odor, poor per- make unwise choices that very protect their children. Only after formance, and obesity. Losers eat often lead to disease, pregnancy, the age of consent (18 to 21 protein (meat and cheese) in ex- single motherhood, premature years) do adults have the right to clusion of carbohydrate (corn, marriage, divorce, disruption of drink and smoke themselves sick. potatoes, and rice). the mother's education, and pov- The spigot of disease from the Smoke-free environments are erty. Also, a teenage mother has a food industries could be turned now established in and around all far greater risk of complications off in the same ways our society schools. An environment of safe of pregnancy. Precocious puberty legally limits the access to alco- foods will provide even greater is associated, later on in life, with hol and tobacco to under-age opportunities for health. Delicious more heart disease and cancer. children. However, ID is unlikely starch-based meals of pizza, pasta, to be required for the purchase of burritos, and rice bowls must be But, Everything’s Normal a slice of pepperoni pizza and served exclusively for the school Epidemic obesity and sickness Dr. Pepper® in the near future. lunch programs. The reintroduc- are often unseen because they are tion of home economics classes so common. These are “normal” The Immediate Solution: will teach students how to gather Education & Food Accessibility conditions and the perpetrators and prepare basic foods. include the “nicest people.” When our (the McDougall) Although many concerned Teachers, bankers, ministers, doc- children were growing up, they citizens are now helping with tors, and police feed the Western were not forbidden from eating efforts that restrict the sale of diet to their children thinking that junk food outside of our home. sugary drinks and improve the meat and cheese are good for However, they were taught that school lunches, our children re- their muscles and bones, and the rice, corn, potatoes, and beans main unprotected. The state of junk is inconsequential. Igno- were the correct foods. Also im- Florida, under the direction of rance of the cause does not di- portant, Mary always had a Governor Scott, has taken a minish the suffering. If this kind kitchen full of tasty starch-based “zero tolerance position” on re- of pain resulted from a large man meals for our daughter and two porting known or suspected child swinging a wooden stick at a sons to eat. The same opportuni- abuse. This law has caused me to small child, then the perpetrator ties must be offered to all chil- make this public complaint. I would be locked up in jail. dren by government mandate. hope it will invigorate others to We live in a so-called “free All school age children must perform their moral duty and society.” Terms such as “free receive fundamental education on comply with their legal obliga- speech,” “free enterprise,” and the proper diet for human beings: tion to take steps to fix our larg- “free trade” are used to justify a starch-based diet with fruits and est source of child abuse: food. business behaviors that harm the vegetables. Students must under- weak and disadvantaged in our stand that this kind of food will Please send this and/or your society. Under these rules the make them attractive, strong, and own message to your local PTA, dairy industries' right to advertise fit. The same kind of health edu- school boards, churches; the purported benefits of calcium cation that tells kids that regional, state, and national in their products, while hiding the cigarettes makes them smell bad governments. seriousness of the artery-clogging and look old before their time Share on facebook, twitter, fats, outweighs the rights of chil- needs to be used to connect ham- e-mail, or print. 2012 John dren to basic good health. burgers and string cheese to oily McDougall. All Rights Reserved. Dr. McDougall's Health and Medical Center, P.O. Box 14039, Santa Rosa CA 95402, www.drmcdougall.com

Information on vegetarian and vegan children needed for research study. Parents with vegan and vegetarian children (from birth to 18 years of age), along with their children, are requested to complete a two-page-long survey for a research project. The goal of the project is to assess the patterns of growth (e.g. height, weight, and BMI for age) among children adhering to different diets (e.g. meat eating, lacto-ovo-vegetarian, and vegan). The survey includes questions such as height, weight, and age of the child. To participate or for additional information, please contact Roman Pawlak PhD RD at [email protected].

American Vegan 12—1, SPRING 2012 23 Book review and chat with author

We welcome this latest cookbook by Bryanna Clark Grogan, who has over 22 years experience as a chef, teacher, and journalist. Bryanna’s first book, The Almost No-Fat Cookbook was published in 1994. She has writ- ten six other books and she also provided the recipes for Dr. Neal Barnard’s Program for Reversing Diabetes. One of her most popular books is Nonna’s Italian Kitchen.* Bryanna is known for her skill in making meat alternatives. The regard in which she is held is evident when, upon doing a You Tube search for her name and vegan recipes, other people will be found dem- onstrating their favorite Bryanna recipe, for

“ham” or “chicken breasts”. World Vegan Feast has wonderful brunches, munchies, soups, salads, breads, and desserts to transport you to other lands! The main dishes, especially those for company occasions, make this book a treasure to own, and to use to satisfy guests at holiday time. Photos: Scott Hurlbert

We asked Bryanna how she gained I am learning all the time. I've What food did your family eat? familiarity with the of learned how to add more flavor to I grew up in California, so it other countries. She replied: vegan foods, to be a better was pretty eclectic. We enjoyed By reading and experimenting. baker, various ways to cut down Italian food (my father was half I own many cookbooks—most on fat without losing flavor, how Italian) and Asian foods, and my not vegetarian. I ask people I to be more efficient in the mother cooked quite a few French know about the food of their kitchen, and much more. My pan- recipes. She used wine in her native lands. We try ethnic res- try has expanded with newly- cooking and so do I. My father, taurants when in the big city. discovered grains, legumes, con- though Peruvian, loved Japanese I have researched cuisines of diments and other goodies. I've food, so we often ate out in my own personal background also learned to cook for friends Japanese restaurants, which gave (Peruvian, Italian, Spanish, with various food allergies. me an early acquaintance with tofu. We also had Portuguese Basque, French, English, Scot- Your interest in cooking goes back tish; regional American and Ca- friends and Mexican friends, so to childhood. Tell us about your we ate interesting food. nadian); those of my husband first kitchen experiences. (Quebec, Irish); of my children My father insisted on a large They were not vegan! I was (besides mine, they are part salad at every dinner, and it pulling up a chair by the kitchen Irish and German); and now my was basically romaine lettuce counter to help my mother at a grandchildren’s backgrounds with sourdough croutons very young age—before I can include Metis (Native Canadian (homemade) and my mom's remember. She said I cooked mixed with Scottish/French), simple dressing of olive oil, my first dinner at age six—I French Canadian, Ecuadorian, fresh lemon juice, garlic and don't know what it was. When I and Russian Mennonite. Then, I salt. Though not vegetarian, my was about eleven, an Armenian research whatever catches my mother made vegetable and family friend taught me to make attention or tickles my fancy! soups at least once a bulgur wheat pilaf, which I love week, and she served lots of What have you learned over the to this day. As a teen, I often vegetables with meals, never course of writing your cookbooks? started dinner for my mother, a overcooked (she was ahead of How to cook better! Seriously! chore I enjoyed. her time). She wasn't a baker,

24 American Vegan 12—1, SPRING 2012 so we rarely had dessert. My 1960s. We read Diet for a Small After a while, I realized that I father preferred yogurt and fruit Planet and ate mostly vegetar- was buying milk, eggs, meat, etc, for dessert. We ate a lot of rice, ian for many years when we from the store—something we a mainstay of Peruvian cuisine, lived in the city, generally only hadn't done for years. But I really and crusty San Francisco sour- eating flesh foods at other peo- didn't want to start raising dough bread or dark Dutch ple's houses. Then we got animals myself. I also began hav- pumpernickel bread were com- caught up in the "back to the ing some disturbing dreams mon in our house. My father land" movement, moved to the about animals being abused. had studied in Germany and country, and my husband raised (This was unusual for me—I'm Switzerland, and he enjoyed some livestock, though we still not given to spiritual or particu- heavy, dark breads. rationed our meat. We refused larly meaningful dreams!) I de-

How did cooking become a career? to buy it from the store, nor did cided that this was the time to we buy eggs or dairy. I learned become a vegetarian, so I did. It's my second career, be- to bake without eggs when the As time went on, I decided cause I was a mother of four for chickens weren't laying, and that I could not be an ethical many years, and I have run a without milk when we had no vegetarian if I were eating eggs small branch of the Vancouver milk. (I did the whole thing— from the store or milk and Island Regional Library for 30 made my own butter, cottage cheese from cows whose calves years. The cooking career was a cheese, ricotta cheese, yogurt, would be taken away and raised long process. I loved to cook even peanut butter, from for veal. I could get "free-run" and to write, so, when I was a scratch.) As an aside, I gained a eggs and home-raised meat on young mother, experimenting, lot of weight during this time. Denman Island, but it seemed learning to bake healthful "elitist"—an option only avail- breads, etc., I wrote (unpaid) I was intrigued by soy foods able to the privileged few who cooking columns in local papers and seitan, and learned to make live in the country and know the in some of the places we lived. my own , tempeh, and farmers. I decided to be vegan. When I became a vegan about tofu back in the early 1970s. A I read all I could, and the chal- 24 years ago, there were not Seventh Day Adventist friend lenge of creating really tasty many vegan cookbooks and I taught me to make some tasty vegan food (without a lot of fat) found much of the food dull and seitan cutlets, and we ate these eventually brought me back to often very high in fat. So, I be- foods, along with vegetable/ myself and made me enthusias- came pretty serious about mak- legume soups and bean , as well as animal foods. tic about life again. ing tasty, low-fat vegan food. I Just after I became vegan, did some local cooking work- So, I was well ahead of the I read ' book Diet shops. Subsequently, I sent some game when I became a vege- for a New America. It was a ideas to maga- tarian, and then a vegan. tremendous help in solidifying zine and I ended up writing some In 1987, we moved to my commitment to a vegan diet. features and reviews for them for Denman Island, to a much about five years during the late smaller property. We decided We’ll talk more with Bryanna in 1980s and early 1990s. Over the not to raise any animals or the next issue. She hopes to be at the years, I have conducted more chickens, at least for a while World Vegetarian Congress in San workshops, written books and (we had brought some of our Francisco next October (see p. 35). articles, and maintained a cook- frozen meat with us from the ing blog for six years, etc. small farm we had). In the first WORLD VEGAN FEAST: 200 six months on Denman, I lost a Fabulous Recipes from Over 50 When did you become vegetarian? lot of weight, simply from not Countries –Bryanna Clark Grogan. vegan? having all that Jersey cream 2011, 269pp 7½x9” $19.95. In 1988. At first I ate some and butter available and not (Vegan Heritage Press) seafood, as well as dairy and wanting to waste it! eggs, then quickly eliminated *Footnote: Other books by Bryanna Six months later, my hus- the seafood, then a few months Clark Grogan (Book Publishing, TN) band died tragically in a drown- in decided that it only made 20 Minutes to Dinner (out of print), ing accident, only 38 years of sense to become a vegan if I Soyfoods Cooking for a Positive age. For the first time in my life, wanted to be consistent on an Menopause (has quick recipes), I went through a period of sev- ethical level. Authentic Chinese Cooking for the eral months when I didn't care Contemporary Kitchen, What motivated you? about food. I had to feed the The Fiber for Life Cookbook (with I had been interested in vege- kids, and I fed myself, but it many quick recipes) tarian cooking since the late was going through the motions. Books available from AVS. American Vegan 12—1, SPRING 2012 25 BRYANNA’S RECIPES Dry Mix: Preheat the oven to 300° F. Light Seitan Cutlets 2 cups pure gluten powder (vital Divide the dough into 16 approxi- ) mately equal pieces. Flatten them Yield: 16 cutlets *SFO ½ cup soy flour, or chickpea flour out on a clean, damp surface with These tasty, tender cutlets are (besan) your hands. Make the cutlets a little easy to make and very versatile. Use ½ cup nutritional yeast flakes thinner than you want the end result them for scaloppini-type dishes, or 2 tsp. to be, because they will expand as slice or cut them for stews or stir- 1 tsp. they cook. Place them in two oiled fries. For stews, make the cutlets a Cooking Broth: 9x13” baking pans. The cutlets can bit thicker than the directions in- 3 cups hot water overlap a bit. struct. The combination of tofu (or ½ cup vegan “chicken-style” broth In a large bowl, combine the beans) and soy (or chickpea) flour 1 powder cooking broth ingredients. Pour half with vital wheat gluten results in 2 Tbsp. olive oil of the broth over the cutlets in each seitan that is tender and not a bit rub- 4 cloves garlic, crushed pan. Cover the pans with foil and bery. Note: These cutlets, like most bake 30 minutes. Turn the cutlets seitan products, definitely improve if Wet Mix: Blend all the ingredients over and cook covered 15 to 30 min- made ahead and chilled thoroughly in a blender or a food processor until utes longer. You want the cutlets to to firm them up before using. If smooth. absorb all the broth, but not to you're in a hurry, transfer them to a Dry Mix: Combine all ingredients in brown, so keep an eye on them. platter or baking sheet in the freezer a medium bowl. Pour the blended Separate them carefully. Cool the until they cool completely. wet mix into the bowl with the dry cutlets before cooking with them.

Wet Mix: mix, or add the dry mix ingredients You can bread or flour them and fry 12 oz. firm tofu (not silken tofu) to the wet mix in a food processor. the cutlets like “schnitzel” in a little (soy-free option: omit the tofu and If mixing by hand, stir until it's oil, or use in recipes that call for use 1½ cups packed, rinsed, and too difficult to stir anymore, and seitan. well-drained, unseasoned canned then knead the mixture briefly on a 1McCormick® or Massel® brands. or cooked cannellini, white kidney clean surface until it is smooth (wet —available from your hands if necessary). or great northern beans) VeganEssentials.com if not where If mixing in the food processor, 2 1 cup plus 1 Tbsp. cold water you shop, as are Butler® Soy run it until the dough forms a ball on 3 Tbsp. soy sauce (Or Marmite® or Curls, Gardein®, Yves®, Field the top of the blade, then keep run- Vegex® flavored vegetable broth) Roast® (for recipe below). 1 Tbsp. olive oil ning for 30 seconds more.

Indonesian Green 1¾ lbs. sweet potatoes, peeled Preheat the oven to 400° F. Toss on Roasted Sweet Potatoes and cut into 1½” chunks the sweet potato chunks with the oil,

Yield: 5 servings 2 Tbsp. olive or peanut oil and to taste. Spread *GFO, SFO, <30 Kosher salt and freshly ground on a 12x17” baking sheet and bake black pepper for about 25 minutes or until soft This is an excellent and unusual way 4 cups Light Seitan Cutlets, cut into inside and browning on the outside. to enjoy sweet potatoes. The green strips; or reconstituted 2Soy Curls, Combine the seitan and curry coconut curry is fashioned after an drained (3 cups dry), or a vegan paste in a medium bowl. Heat a large Indonesian style, but the presentation meat alternative (Gardein®, nonstick skillet over medium heat. is my own invention. Yves®, Field Roast®) Add the seitan and sear the strips a 2 Tbsp. (fish-free) Thai green bit. Add the broth. Blend the coconut curry paste milk and tofu in a blender until 11/3 cups chicken-style vegan broth1 smooth, then add to the skillet, along 1 cup lite coconut milk with the kaffir lime leaves or zest. 1/3 cup drained and crumbled Bring to a boil and then turn extra-firm silken tofu (or very down to a simmer. Simmer until the well-cooked short white rice) sauce thickens. Add the cilantro. 4 to 5 dried kaffir lime leaves or Divide the roasted sweet potatoes zest from one organic lime or among 5 warm plates. Top each lemon mound of sweet potatoes with some ¼ cup chopped fresh cilantro of the curry. Photo by Brianna Clark Grogan *GFO=gluten-free option, SFO=soy-free option, <30=under 30 mins. 26 American Vegan 12—1, SPRING 2012 20% MEMBER DISCOUNT: On all Books!

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COOKING VEGAN: Healthful, Delicious, and Easy –Vesanto Melina, MS, RD and Joseph Forest. An internationally-renowned vegan dietitian and profes- sional chef combine their vast knowledge and experience for a powerhouse of nutrition information and enticing recipes. A nutritional analysis accompanies each recipe. 2012, 263pp 7x10” $19.95.

GLUTEN-FREE AND VEGAN HOLIDAYS: Celebrating the Year with Simple, Satisfying Recipes and Menus –Jennifer Katzinger. Stylish sweet and savory recipes for the perfect holiday menu. Recipes are also soy-free and use alternative sweeteners and whole grains. 2011, 190pp 6¾x8” $24.95.

GLUTEN-FREE VEGAN COMFORT FOOD: 125 Simple and Satisfying Recipes, from “Mac and Cheese” to Chocolate Cupcakes –Susan O’Brien. A follow-up to The Gluten-Free Vegan, this book is full of healthy, delicious recipes. Includes a breakdown of gluten-free ingredients (such as flours and sweeteners), their nutrients, and how they affect the recipe’s texture and flavor; a list of easy “replacers” and essential foods for any gluten-free vegan pantry. 8 full-color photos. 2012, 240pp 7x9” $18.00.

GRILLING VEGAN STYLE: 125 Fired-Up Recipes to Turn Every Bite Into a Backyard BBQ –John Schlimm. Grilling basics and expert techniques along with creative recipes such as Slip-N-Sliders, Seventh Inning Stretch Tacos, and Midsummer Night’s Asparagus. 54 full-color photos. 2012, 252pp 7¼x9” $20.00.

The Healthy Voyager’s GLOBAL KITCHEN: 150 Plant-Based Recipes From Around the World –Carolyn Scott-Hamilton. Travel the world without leaving your home. Recipes marked as gluten-free, low-glycemic, soy-free, low- fat, and raw food. Homemade recipe substitutions for eggs, dairy, stock, and flavorings. Also includes shopping and kitchen tips. 52 full-color photos. 2012, 256pp 7½x9¼” $19.99.

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American Vegan 12—1,12—1 SPRING 27 2012 27 LET THEM EAT VEGAN! 200 Deliciously Satisfy- VEGANISM ing Plant-Powered Recipes for the Whole Family – Dreena Burton. Author emphasizes whole food and MAIN STREET VEGAN: Everything You Need to low-fat recipes. Special sections on kid-friendly recipes, Know to Eat Healthfully and Live Compassionately substituting to adjust for allergies, increasing protein in in the Real World –Victoria Moran with Adair Moran. dishes, making recipes more savory or indulgent, serv- Adopting a vegan lifestyle is an accessible goal with this ing suggestions, cooking techniques for quicker fixes, handbook. Written not just for the health conscious, but what role an ingredient might play in a recipe and if for people from all walks of life. Readers encouraged to you’ve got flexibility to add less or more. 16 full-color go at their own pace, and shown how to retain familiar photos. 2012, 351pp 7¼x9” $20.00. traditions but in a vegan way. Includes 40 vegan recipes. 2012, 400 pp 5¼x8¼” $16.95. RABBIT FOOD COOKBOOK: Practical Vegan Recipes, Food History, and Other Miscellany –Beth NO HAPPY COWS: Dispatches From the Frontlines A. Barnett. Simple, tasty recipes from breakfast to des- of the Food Revolution –John Robbins. Comprehensive, sert. Also includes helpful ingredient tips with whimsi- incisive collection of essays on current food politics by a cal drawings throughout the book. 2011, 223pp pioneering food activist. Enlightening for even the well- 5½x7½” $21.00. informed. Includes listing of books and films on healthy eating and food politics. 2012, 204pp 5½x8½” $16.95. The SEXY VEGAN COOKBOOK: Extraordinary Food From an Ordinary Dude –Brian L. Patton. Lively, BOOKS FOR THE YOUNG funny book with creative recipes that are easy to make. VEGAN IS LOVE: Having Heart and Taking Action The author makes veganism accessible to non-vegans. –Ruby Roth. See book review on page 7. 2012, 253pp 6x9” $16.95. TRAVEL VEGETARIAN TIMES EVERYTHING VEGAN: 250+ Easy, Healthy Recipes for Food Lovers and VEGETARIAN VISITOR 2012: Where to Stay and Compassionate Cooks –Edited: Mary Margaret Eat in Britain Annemarie Weitzel, Editor. Vegan Soci- Chappell. Vegetarian magazine leader offers something ety (U.K.) award-winning guide. Lists some 80 guest for everyone. Section on menu ideas that includes holi- houses, hotels and private homes in , Wales and days, helpful tips on serving suggestions, time-savers, Scotland offering accommodation to the traveler, and over meat substitutes, and more. 2011, 368pp hard 7½x9¼” 250 cafes, restaurants, and pubs known for catering well $29.95. to vegetarians and vegans. 2012, 111pp 5¾x8¼” $5.95.

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conference. ORDER FROM: Now the interviews are being offered again on a rotating basis, American Vegan Society so you can check in every week to hear a new batch. The in- PO Box 369 depth discussions are opening up new paths of communication, Malaga NJ 08328 learning, and action. Take part! Go to http://foodrevolution.org/ Phone: 856-694-2887 cmd.php?af=1456368. (The latter part of that URL denotes you Fax: 856-694-2288 heard about it from the American Vegan Society.) John Robbins is a leading exponent of healthy food for a Complete BOOK & healthy planet. He is author of the pivotal Diet for A New VIDEO/DVD CATALOG: America (1987, SALE $10), The Food Revolution (2001, SALE $10), and The New Good Life (hard cover $26). These books are www.americanvegan.org highly recommended and available postpaid at these prices from the American Vegan Society.

28 American Vegan 12—1, SPRING 2012 The CLINT CHRONICLES: Eugene Oregon: Banana Whip IN THE SPOTLIGHT

When Lin Silvan became a finalist honored at the Lane County United Way Volunteer of the Year Award luncheon* in April 2012, hundreds of people heard about the Eugene Veg Education Network (EVEN). As a result, that evening One hot summer day Mom and the next day EVEN’s phoned Dad and asked him to website got lots of hits, and Lin Silvan meet her at the local ice cream people were asking, “What’s Volunteer Finalist stand after work. Dad usually EVEN?” and “What’s vegan?” pays for food when we are out. Lin Silvan is Founder and Executive Director of the Eugene Veg Mom often buys ingredients and Education Network which has been serving as a vegan resource makes food at home. This time since 2005. Mom said she’d like to offer to In the past seven years, Lin has reached tens of thousands pay for the ice cream since it was with information and guidance to help them adopt a healthful, her idea. However, she would compassionate, and eco-conscious lifestyle. Lin has become the only purchase vegan ice cream— vegan voice within the Eugene area community helping to show his choice. The stand sells banana the connection between our food, sustainability, health, peace, whip with the ingredients of ba- and compassion for animals. nanas, and bananas and Lin works more than full-time, volunteering her energy to your choice of toppings such as vegan education and outreach. She answers email inquiries, sliced strawberries or crushed hosts speakers for educational presentations, tables and leaflets pineapple. to distribute vegan material, writes e-newsletters, and maintains Dad thought for a minute and an active and informative website. In the past year alone, she said, “You go ahead and order for has donated over 2,400 hours, and has done so for the last six yourself. I’ll get my own.” Mom years, volunteering 2,000 to 3,000 hours per year. and I enjoyed the vegan banana Of all the ways she could be spending her retirement, there is whip (It’s delicious and also none for which she has a greater passion and drive than to makes good babyfood!) while advocate for the animals, for the planet, and for the natural Dad had his favorite, a black and health to which our bodies are always aspiring. Lin is well known white milkshake from cow’s locally and nationally for her determined and steadfast milk. contributions toward creating a better planet. Later that evening we saw Robert Jacobucci says, "Lin is determined and tenacious in Grunny (Mom’s mom). Dad said, achieving EVEN's goals. EVEN owes its existence and direction to “Hey Freya, your daughter in- Lin, one extremely dedicated individual. Because of her D vited me out for ice cream and commitment and drive, EVEN has made substantial inroads in the N offered to pay for it, but only if vegan community locally and beyond." Lin is an excellent example of what can be accomplished with " I order a vegan treat. I don’t get c it.” minimal resources, enthusiasm, and a generosity of spirit. i Freya replied, “Someday you Eugene Veg Education Network (EVEN) m will.” As she walked away, Dad 1574 Coburg Rd., #120, Eugene OR 97401 n shook his head in puzzlement. b www.eugeneveg.org Do you get it? Our choices p extend to what products we Footnotes: s choose to support with our * “The veg-friendly lunch was outstanding,” said Lin. s c purchases, whether we consume In July 2011, Lin won “Essentials for Life” —a category that t them or not. We make a state- emphasizes education and information to help others. She was w ment with every decision, big or one of three finalists in that category. small. © M American Vegan 12—1, SPRING 2012 29 vegans socializing with non- with the table, leading the men to vegans and how it can be a source talk about how they could eat of frustration or an opportunity veggies if they were prepared like for positive interaction and fun this at home. Progress, folks! activities. We sipped our tea and coffee My two friends and their hus- and ate our desserts at a leisurely bands joined us for the Valentines pace talking and laughing. It had Dinner Buffet prepared and served turned out to be a wonderful by the culinary students under the Valentine’s Day in the company supervision of their faculty; and of good friends with delicious, while the women were excited and let’s not forget, healthy fare. about the night’s offerings, the And not one man was hurt in the men were a little apprehensive but process. And who knows, maybe willing. It was Valentine’s Day the men will eat all their veggies after all! The dining room was next time.

abuzz with people and the music —Reported by Michele Errichetti for romance was performed by in www.JerseyBites.com. Dylan Martello on acoustic guitar Michele is from South Jersey in the background. Everyone was born and fed. She comes from talking and laughing, it had a an Italian family where they eat, party atmosphere almost. The live, and breathe FOOD. Michele menu was extensive for the event, was cooking and eating under which impressed the men. The her grandmom’s feet every Sunday for “gravy” and at home more food the better, bring it on! with her mother (a ‘Medigan’ or They thought they would never be American) during the week. Tuesday, February 14 2011, 6:30pm filled up on veggies. Nowadays, she cooks for her two When you think of dating Our table was called to the sons, husband, and father most someone, the first thing you think buffet. (We had pulled a low days of the week. of isn’t normally what their food number from a hat—good preferences happen to be. But, if thing—our table was feisty.) The you are a vegan it can be one of buffet was pretty impressive. the things you consider. The Needless to say we tasted some of American Vegan Society everything and it became very hosted a Valentines Dinner Buf- quiet at our table. fet, at Carême’s restaurant which After the appetizers came the featured a book signing by Anne mains, this time around the men Dinshah, daughter of Society were talking positive about what president Freya Dinshah. Anne’s they were about eat. Everything book, Dating Vegans: Recipes was scrumptious. The pasta and for Relationships, talks about the mushrooms were a major hit

30 American Vegan 12—1, SPRING 2012 1

Starters 2 Hummus with Whole Wheat Flatbreads Squash Soup with Roasted , Toasted Pecans Beet Onion Salad with Mint Roasted Grape Tomatoes, Corn, Olive Oil, , [1] Arugula Salad with Spiced Pumpkin Seeds, Meyer Lemon Dressing Fennel Salad with Avocado and Red Grapefruit Quinoa Tabouli [2] Sea Vegetable Salad with Dried Cherries and Dressing

Mains [4] Grape Leaves stuffed with Pine Nuts and Spiced Rice Garlic Potatoes, Green Beans and Cauliflower Pasta with Broccoli Rabe and White Beans Millet with Red Beans and Kale Sweet Potato Cakes with Portobello, Roasted Peppers, Dandelion Greens and Cashew Sauce [3] 3

Desserts Lemon-Caramel and Kiwi Napoleon with Mango Sauce [6] Pine Nut Cookies Shortcake with Winter Fruit Compote [5] Pumpkin Cake with Chocolate Hazelnut Ganache and Cinnamon Coffee Sauce

Coffee, Tea, Decaffeinated, Assorted Beverages

4 Music for Romance 5 Dylan Martello—acoustic guitar

Carême’s Gourmet Restaurant Academy of Culinary Arts

Back of the House: Chef Educator Joseph Sheridan

Front of the House: Educator Ms. Feye

Dean: Kelly McClay

Atlantic Cape Community College , Mays Landing NJ 08330 www.atlantic.edu —————————————————————–—————————

Thank you culinary students and staff for a wonderful evening!

Photos for this story: Jayteck

6 The First Vegan Cookbook – New York 1874 John Davis

We know there were some journals, published in The change was explained in the Preface to his London in the 1850s, which only included recipes en- 1874 book THE HYGEIAN HOME COOK- tirely from plant foods and water, but the first known BOOK. ‘vegan’ cookbook came from New York in 1874. He wrote: “More than twenty years ago the M.D. was born in Con- ‘Hydropathic Cookbook’ was published . . . but for necticut, 1812, and was taken by his parents to west- a dozen years past our table has been prepared with- ern New York when he was a child, working for out milk, sugar, salt, yeast, acids, alkalies, grease several years on a farm. He later studied medicine [butter], or of any kind.” and settled in New York City in 1840, where he be- He also objected to substituting any other animal came a hydropathist. [Hydropathy is a method of products for flesh-eating. treating disease by use of water, both externally and An archive copy of THE HYGEIAN HOME internally. -ed.] COOKBOOK: Healthful and Palatable Food In 1843 he opened a water-cure establishment, Without Condiments —Russell Trall, New York, then expanded it in 1853 to include a medical school 1874 may be viewed at http://archive.org/details/ for both sexes, as the NY Hygeio-Therapeutic hygeianhomecookb00tral. It makes for fascinating College, promoting totally drugless health. reading. In 1850 the first American was launched in New York, with Dr. Trall as the A sample recipe:

Recording Secretary, alongside his friend and men- Hygienic Brown Betty tor, , as a Vice President. Their Prepare a quantity of apples for stewing, cleanse mutual friend Bronson Alcott was a visiting teacher some raisins and currants, and stone some dates; the at Trall’s school. Around the same time he published his proportions may be according to taste or fancy; cut ‘Hydropathic Encyclopedia’ in eight volumes—with some Graham bread into thin slices; put into the some volumes promoting a diet exclusively of plant- stewing kettle a layer of the fruits; then a layer of foods and pure water, but others including eggs and bread, repeating and alternating until the kettle is dairy products, though with some hesitation. nearly full, or until a sufficient quantity is prepared; In 1854 Trall published the ‘New Hydropathic then pour on cold water until it reaches within two Cook-Book’, again with many recipes using eggs/ inches of the top of the pudding; set it where it will dairy, even a section on meat for those demanding simmer slowly without burning; cook until the bread it, but describing the use of any animal products as a and fruit are thoroughly soft, when the liquor will be ‘compromise.’ very rich; serve warm or cold. Grated coconut may This was eventually resolved in 1862, when Trall be added if its flavor is desired. came off the fence and changed the food at his establishment to consist entirely of plant-food plus John Davis Blog, March 14 2012, now a chapter in water. He also settled on the term Hygeian (Hygeia his ebook on Vegan History on the website of the was the Greek goddess of health), and this became a International Vegetarian Union forerunner of the Natural Hygiene movement. www.ivu.org/history/Vegan_History.pdf o

HELP AVS SPREAD THE VEGAN MESSAGE! Like to Cook? GoodSearch.com and GoodShop.com are search engines that

donate half their revenues to the charities their users designate. You VEGAN use them just as you would any search engine, and they are pow- COOKING CLASS ered by Yahoo!, so you get great results. Listings Go to www.goodsearch.com or www.goodshop.com and enter American Vegan Society as the charity you want to support. www.americanvegan.org

32 American Vegan 12—1, SPRING 2012

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Your Address Label AMERICAN VEGAN SOCIETY MEMBERSHIP Above your name is the year BASIC MEMBERSHIP is open to all: vegan, vegetarian, or non-vegetarian. of your membership expiration. ADVANCED Membership (voting, office holding) is open to vegans practicing If you are a Life member, you Ahimsa (send for application form). will see “Life.” If you have in- MEMBERSHIP/SUBSCRIPTION is $20 per calendar year (2 or 3 print issues & quired but not yet joined, “Inq” website). ($10 student/low-income within U.S.A). Join before midyear, receive appears above your name. back issues, or join later and you’re on to end of next year. Pay by check/money order/credit card (Visa, MasterCard, or Discover). LIFE MEMBERSHIP is $200; Life Patron $500 or more; Life Benefactor $1000 DEFINITIONS or more. Each type includes lifetime (your or AVS, as the case may be) Ameri- VEGAN: Uses no animal-source can Vegan subscription. Each type payable at one time or in installments, nor- food or clothing. mally completed within two years. TOTAL VEGETARIAN: Uses IRS REGULATIONS permit tax-deductibility for all actual contributions no animal-source food, vegan in (including Life Membership donation beyond the first $100—due to the value of diet only; still using some animal the lifetime American Vegan subscription). FEES paid for annual membership, or items such as leather, wool. books, tapes, conventions, etc. are paid for value received so are not tax- deductible according to IRS regulations. VEGETARIAN: Uses no flesh, CANADA: Please remit in $U.S. only, by International Postal Money Order, or fish, fowl (products of slaughter), Bank Cashier’s Draft on account in a U.S.A. bank. Or use credit card. still using milk or dairy products. OVERSEAS: U.S.$25 air mail. As above; or personal check in (lacto-vegetarian), or eggs (ovo- ₤ Sterling at current exchange rate. vegetarian).

American Vegan Society Together we explore and apply compassionate living concepts, and reflect on the beauty of life. We learn how to save the animals, how to revere the Earth, and how to care for ourselves. We learn to live in harmony, creating a better world for all.

People follow a vegan lifestyle for ethical reasons, for health, and for the environment. A vegan diet is an adventure in taste offering an amazing variety to please the palate. Vegetables, grains, fruits, and legumes are the basics from which delicious meals are made. Foods from plants best provide for all people in the world.

American Vegan 12—1, SPRING 2012 33 34 American Vegan 12—1, SPRING 2012

The International Vegetarian Congress events in San Francisco will be followed by a long weekend in the Los Angeles area at the Healthy Lifestyle Expo Warner Center Marriott, Woodland Hills CA October 12 to 14 2012, and extending to October 16 for IVU meetings. The Healthy Lifestyle Expo is run by Vegsource.com—host to many vegetarian websites. Healthy Lifestyle Expo seat bookings are being taken at www.healthylifestyleexpo.com.

Plan to go to either or both San Francisco and Los Angeles events. Further details will be added via this link as they become available: www.ivu.org/congress/2012. All food in all locations will be completely vegan (total Americanvegetarian), Vegan as is12—1, now alwaysSPRING the 2012 case. 35

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DATED MATERIAL

Main Street Vegans Adair Moran Actress, Playwright, Stunt Performer,

and Lifelong Vegan

Victoria Moran Inspirational Speaker, Health Counselor, and Vegan Lifestyle Coach

Authors of Main Street Vegan, see page 12.

36 American Vegan 12—1, SPRING 2012