year!

Our 31st THE veGan aDVoCaTe

Volume XXX, Number 4 November 2019 - January 2020 Rochester, NY USA

A VEGAN DIET VEGAN BY 2030 foods” will cost 50 to 80% less than the What is it, and Why? (by Carol Hee Barnett) animal foods they replace. Modern foods A report issued by RethinkX, an will also be far more efficient than the If you are not a vegetarian or a member independent think tank that forecasts tech- animals foods they replace: 100X more of the Rochester Area Vegan Society driven disruption (rethinkx.com), projects land-efficient, 10X more water-efficient, and (RAVS), this column is for you. Here are that the dairy and cattle industries will 20X more time-efficient. Modern foods will some of the basics. collapse by 2030, and animal meat will be generate dramatically less waste. By 2035, A vegetarian is someone who eats no replaced by “cheaper, higher quality food 60% of the land currently used for livestock animal flesh: no meat, poultry or fish. A made from manu-factured protein.” Tony and feed will be freed up; and if used for vegan is a vegetarian who goes further and Seba, one of the report co-authors, says carbon sequestration, we could fully offset eats no animal products at all: no eggs, “This is primarily a protein disruption.” all current sources of greenhouse gases. cheese, milk, or honey. RAVS recommends Catherine Tubb, also a co-author, says that Modern food systems will be decentralized, a vegan diet as the optimal diet. “The industrial livestock industry is one of resulting in greater food security. And the What are the reasons to ? It the oldest, largest, and most inefficient food- impact on health will be positive, resulting production systems in the world. Modern comes down to these: for your health, for in reduction of both chronic disease and ingredients and foods are about ten times food borne illness. the animals, and for the planet. Every day more efficient across the board—from land there are new findings that a -based What to make of this brave new world? and water use to feedstock consumption and In many ways we would celebrate its arrival. diet is best for health. The standard energy use.” American diet (SAD), which revolves A diet based on “modern food” would result The authors discuss “precision in less cruelty, less environmental around meat and animal products, results in fermentation” (PF), which allows micro- poor health for people, suffering for degradation, and better human health. We organisms to produce almost any complex have a few caveats, though. animals, waste of resources, and devastation organic molecule. (Editor’s note: we assume for the environment. But changing your diet Modern foods would be “frankenfoods,” this refers to the kind of process behind the highly processed foods whose long-term can be hard, and people who want to change bio-engineered heme iron in the Impossible effects on health would be unknown. Those often need help. Burger; and the vegan ice cream, launched that are genetically identical to animal If you want to move in this direction, in July 2019, that is DNA-identical to dairy- products, like the new vegan ice cream and RAVS can help you. We are here to provide based ice cream, see .com and Aug. the “clean” or “cultured” meat that information and support. You do not need to 2019 issue of VegNews,). The cost of PF researchers are working on, would have all be a vegetarian or vegan to give us a call, to development and production is dropping the deleterious effects on health that doctors attend our meetings, or to join our group. exponentially; the authors predict that PF and nutritionists in the plant-based And you don’t need to be a member to protein will be 5X cheaper than traditional movement have identified (such as the attend our meetings: guests are always animal protein by 2030, and 10X cheaper by adverse effect of casein, a milk protein, on welcome, and you don’t have to reserve 2035. “Product after product that comes cancer risk identified by T. Colin Campbell). beforehand. You only need to follow our from the cow will be replaced by cheaper, Furthermore, the report—or maybe the “vegan rule” for the dinner meetings (see higher-quality modern foods, triggering a societal trends that form the basis of the box on p. 2 for a full explanation), and there death spiral of increasing prices, decreasing report—are based on the protein myth: the is a $3 guest fee for non-members. Come to demand and reversing economies of scale notion that only certain foods can provide us for the industrial livestock industry.” The a meeting, give us a call at (585) 234-8750, with this nutrient and need to be sought after authors call this “disruption of the cow.” and prized above other foods. In reality, all or visit our website, rochesterveg.org. You “Instead of growing a whole cow to break it will find us helpful and welcoming.♦ whole plant foods, with the exception of down into products, food will be built up at which should be eaten for other the molecular level to precise spec- reasons, contain protein in a quantity and ifications.” quality which is perfect for our needs. IN THIS ISSUE Highlights of the authors’ predictions: Maybe we can arrive at the same By 2030 the number of cattle in the US will desirable end state—less waste, de- Vegan by 2030 p. 1 have declined by 50% and the dairy and centralization, food security, better human Contact Info & Meeting Tips p. 2 cattle industries will have collapsed. By and planetary health, compassion for Vegan Society Update p. 3 2035, demand for cow products will fall by animals—by moving towards a vegan world Vegan Meat and other News p. 4 80%-90% and U.S. beef and dairy industry centered on organic, locally grown whole Whole-Food Vegan Recipes pp. 5-6 (and their suppliers) revenues, at current plant food. That would be a true utopia. Veg News! p. 7 prices, will be down nearly 90%. Farmland Calendar p. 8 values will collapse by 40 to 80%, and other Gratitude for this story idea to JoAnn Farb. livestock industries will suffer similar Email [email protected] to disruptions. What the authors call “modern subscribe to her newsletter. Page 2!

Rochester Area Vegan Society RAVS RULES FOR SHARE-A-DISH MEALS All dishes must be completely vegan. They may not contain any meat, poultry, fish, eggs, Coordinators: dairy products or honey. Please watch out for gelatin (a meat by-product) and hidden milk products, Ted D. Barnett, M.D. such as whey in cookies, crackers, bread and and casein or caseinate in so-called “non- Carol Hee Barnett, Ph.D., J.D. dairy” soy cheese, coffee creamer and whipped topping. Be alert for eggs in baked goods, mayonnaise and salad dressings, and honey in breads, pastries and preserves. Board of Directors: This “vegan rule” embodies our mission of showing how abundant and delicious a vegan meal can be. It also means that members and guests who are vegan can freely partake of everything. If Shelley Adams KenMcBride you mistakenly bring a dish that is non-vegan, you will be very welcome to stay for the meal, but Carol Hee Barnett Walt McBurney we will not be able to serve your dish. Please understand that no offense is meant by this. Ted D. Barnett Byron Rubin Please prepare a card with your name, the name of the dish, and a list of all ingredients. If Ellie Cherin Sandy Rubin possible, write the recipe on the back of the card and indicate where the recipe came from or if it Kimber Gorall Barbara Savedoff was original. Prepare enough to serve a crowd. Please bring your own table setting as well as a Nancy Hallowell Joy Vandling serving utensil. If you are not able to cook, you may bring fruit, cider, tortilla chips and salsa, green salad, fruit salad, etc. Non-members, in addition to bringing a dish, must pay a $3 Guest Fee, which Deb Kiba will be applied to your membership if you join that day. RAVS Staff: Treasurer: Kimber Gorall IF YOU ARE NEW TO RAVS These are both excellent groups, and Website: Ted Barnett both have mail-order bookshops which are Social Media: Kimber Gorall You don’t need to be a vegetarian, included in the publication they will send Library: Leena Isac or a member of RAVS, to attend one of you when you join. our events. And you don’t need to reserve The Vegan Advocate Staff: Another not-so-tangible benefit of or notify us beforehand (with the Editors: Carol and Ted Barnett your membership in RAVS is that you exception of restaurant events). We do ask help others, namely, the people we reach Contributors: that you follow the “vegan rule” at our through our community education efforts, Poetry Bruce Ross, Ph.D. dinner meetings. The box above, and the Logo Design Bern Berg which are funded by your dues. Pamphlets calendar and directions on the back page we distribute at an outreach table at a of the newsletter, tell you what you need health or environmental fair cost money. The Rochester Area , now the to know in order to attend a meeting. Call Rochester Area Vegan Society, was founded in 1989 234-8750 if you have further questions. That's why your membership and renewal by Rhoda and Stan Sapon, two dedicated activists are important even if we never see you at who worked hard to embody their vision of a MEMBERSHIP BENEFITS a meeting—though, of course, we hope compassionate, non-violent world in a local that we do. ♦ community promoting vegan values: the idea that Membership in RAVS entitles you to animals have a right to their own lives and don’t exist receive The Vegan Advocate (4 times a to provide food or to be exploited by us in any way. year) and any other mailings, usually BOOK ORDERS FROM RAVS RAVS is a non-profit, tax-exempt, non-sectarian, notices of upcoming events. It also entitles A number of vegetarian books and all-volunteer educational organization dedicated to you to free admission to monthly events cookbooks are available from RAVS at promoting the joy, compassion and life enhancing (except restaurant meals); others pay a $3 10% off list price. Books can be possibilities of a vegetarian lifestyle. We are an purchased at every RAVS meeting. educational resource for those interested in any aspect Guest Fee. An important benefit of membership If you have any ideas about book of . We provide support to our members titles which you would like RAVS to have through social events that include monthly gatherings is half-priced membership in two national with a shared meal and programs on topics important vegetarian organizations. Membership in its inventory, please leave a message on to our members. Membership in RAVS is open to costs given below are before the discount our voicemail, (585) 234-8750. vegetarians and non-vegetarians alike, as long as they is taken. Let them know that you are a IF YOU ARE NOT A MEMBER support the goals of the organization. member of RAVS, which is an affiliate. DUES: Individual Membership, $20 per year; OF RAVS and would like to receive Joint Membership, $35 per year; Student/Fixed subsequent issues of the newsletter by Income Membership, $10. Membership includes North American Vegetarian Society email (pdf file), send your email address receipt of The Vegan Advocate and free attendance at P.O. Box 72, Dolgeville, NY 13329 to [email protected] and put our monthly dinner meetings. A membership Tel: (518) 568-7970 “RAVS Newsletter by Email” in the application can be found at the back of this issue. Fax: (518) 568-7979 subject line. E-mail: [email protected] PLEASE DON’T TOSS THIS Contacting RAVS: Website: www.navs-online.org NEWSLETTER; pass it on to someone • P.O. Box 20185, Rochester, NY 14602 Individual membership (annual): $22 else who might be interested in the • E-mail: [email protected] Family membership: $28 information and recipes. Or share our • Website: www.rochesterveg.org Publication: Vegetarian Voice • 24 hour voicemail and events calendar: contact information (in the column to the (585) 234-8750 far left), and people can reach us to Vegetarian Resource Group request their own copy of the newsletter. P.O. Box 1463 Baltimore, MD 21203 Tel: (410) 366-VEGE WE NEED VOLUNTEERS!! Fax: (410) 366-8804 Like any volunteer group, we can always use your help. If you can assist with the E-mail: [email protected] newsletter, outreach, publicity, dinners, Website: www.vrg.org programs, guest speakers or anything else Membership (annual): $25 imaginable, please call 234-8750. Publication: Vegetarian Journal Page 3 Vegan Society Update Yoon, MD, Carol Barnett, and Ted Sweet Pea Plant-Based, which offers by Carol Hee Barnett Barnett, MD. Many thanks to organizers prepared vegan meals for pick-up or Bob Franki, Kimber Gorall, Tina delivery, now has items like the Mushroom- Join us for our vegan activities and Kolberg and Bubbie Staron. We thank Black Bean Burger on the menu at Marty’s programs as we move into fall and winter! anyone we may have left out! (on Park), Compane in Fairport, and RAVS MEETINGS/PROGRAMS TESTIMONY IN SUPPORT OF Pittsford Pub, as well as in the café and on In August we had a lovely picnic on the PLANT-BASED On July 11, 2019, Ted the inpatient menu at Highland Hospital. Erie Canal thanks to the generous hosting of Barnett, MD, RAVS Co-Coordinator, sweetpeaplantbased.com Kimber Gorall! In September, Robbie testified in Washington DC at hearings VEGAN FOOD FOR KIDS is offered Schiff, who appeared as VegHedda at the before the Dietary Guidelines Advisory at The Children’s Center of Brighton Ask-a-Vegan booth at VegFest, gave the C o m m i t t e e ( D G A C ) . T h e D G A C daycare center. RAVS program on the topic of how to recommends the nutritional standards, DEAF VEGAN WORKSHOP RAVS incorporate Dr. Greger’s Daily Dozen into issued every 5 years, which affect labels on sponsored its 2nd annual Deaf Vegan your meals and snacks. In October, Dr. food packages as well as official dietary Workshop on Saturday 10/12/19. Brenda talked about his journey from guidelines. About 1/4 of the speakers Palmigiano was the organizer and chef; hunter to vegan, and reminded us how our recommended plant-based diet, and they nutritionist Sandria Graham gave a own values point us towards being vegan. included such vegan luminaries as Michael comprehensive presentation on the benefits At the Oil-Free Vegan Gathering in Greger, MD, Amie Hamlin, and Milton of whole-food plant-based nutrition. Brenda August, Ian Cramer gave a presentation on Mills, MD, all of whom have spoken in gave a cooking demo on collard wraps. “Overfed and Undernourished.” In October, Rochester. The workshop was supported, for the David Buckner spoke movingly of his DONATE WHEN YOU BUY from second year in a row, by a grant from the plant-based journey. Amazon by placing your purchase through Nalith Foundation. Donations were UP AND COMING EVENTS: Program the Amazon Smile program. Designate received from Abundance Coop, Lori’s on environment and diet in November, party RAVS which is a participating charity. Natural Foods, and Wegmans and our in December, visit from Mockingbird vegan restaurants contributed gift cards: VEGAN FOOD LOCALLY Sanctuary (tentative) in January. Eden Café and Bakeshop, Natural Oasis, Allah’s is a new vegan restaurant at RAVS OUTREACH: In the last 3 Red Fern, and Sweet Pea Plant-Based. 382 Jefferson Ave., Rochester, NY 14611, Thanks to the many volunteers: Kimber months we staffed tables at the following: (585) 355-4700, allahskitchen.com. Open -Ginna Power Plant (Carol Barnett) Gorall, Ellie Kidder, Sharon Kocher, Tuesday-Saturday. Menu items include the Daryl Odhner, Dani Stoskopf, with -Phyllis Wheatley Library (Deb Kiba Wisdom Bowl, the Knowledge Bowl, and and Darren Mrak did a food demo) special thanks to Joseph Allman who the Understanding Bowl (the latter contains cooked with Brenda all day Friday! Thanks -Latimer Funeral Home (Carol Barnett) Red Rice and Beans, Beyond Meat plant- -Renaissance Academy (Carol Barnett) to all who participated or supported this based ground meat, zucchini, beets, and event in any way. As with last year’s Deaf -Lori’s Harvest Festival (Carol other veggies). Vegan Workshop, we hope that we brought Barnett, Kimber Gorall) Grass Fed Rochester is a new vegan -The 3rd ROCHESTER VEGFEST many attendees into the plant-based camp; butcher located at 1115 E. Main St, Suite and we are sure that we spread vegan was RAVS’s biggest outreach event of the 148, Rochester, New York 14609. Selected season! Thanks to all those who helped set- information and skills. items are available to order and pick up. HAPPY ANNIVERSARY! Autumn up, break down, or staff the table for RAVS, Lucca Kitchen and Cocktails at 425 Rochester Lifestyle Medicine, or Ask-a- 2019 is the Rochester Area Vegan Merchants Road (North Winton Village Society's 30th Anniversary! In October Vegan. (This doesn’t include the league of neighborhood) is vegan friendly: e.g., offers general VegFest volunteers.) Thanks to: 1989, the first RAVS (at that time, vegan meatballs and one menu item, the Rochester Area Vegetarian Society) meeting Beth Garver Beha, Linda Benjamin, Monticello, is grilled with roasted Deborah Chielli, Katherine DaCosta, was held, led by founders Rhoda and Stan heirloom tomatoes accented with a balsamic Sapon. In 2014, on our 25th anniversary David Daunce, Jane Dorsey, NP, Carol glaze. Democrat and Chronicle, 9/27/19; Hope, Wanda Miller, Darren Mrak, (also the 70th anniversary of the use of the City Newspaper, 10/23/19. word "vegan" by the UK's Vegan Society), Donna Patrick, Harry Patrick, Bruce The Mad Hatter at 176 South Pollock, Byron Rubin, Sandy Rubin, we changed our name to Rochester Area Goodman St. (corner of Park Ave. and Vegan Society, to better convey what we Noreen Salerno, Barbara Savedoff, Goodman) has Scrambled Tofu on the Robbie Schiff, Dan Seeley, Janet Siegel, had been recommending and practicing menu. Open 7 days a week and breakfast since the group was founded.♦ Lisa Svengsouk, Ren vanMeenen, Julie available all day, 7 AM - 3 PM.

We welcome the following: New Members: Andrea Battisti (Contributing Level), Marta Bermudez, Patricia Brogan, Cathy & Steve Buchman, Cathy & Paul Dahler, Thomas Doyle, Maria Fantozzi, Timothy Geen, MD & David Marshall, Carol Graham, Cecelia Horwitz, Samira Khera, MD, Darrell Killingsworth, Amy Kotlarz-Knapp, Joanne Mitchell, Kathie & Lenny Palermo, Jessica & Jon Perez (Patron Level), Karen Sarosky, Laura & Richard Smith, Lisa Svengsouk (Patron Level), Patrick Tobin (Patron Level). Membership Renewals: Shelley Adams, Elizabeth Berens, Walter Bowen, Felicity & Gerald Brach, Peggy Weston Byrd, Margie Campaigne, Janet Chaize, Glennda Dove-Pellito, Sharon & Ray Dumbleton, Joel Freedman, Molly Giles & Terry Boothman (Patron Level), Bunny Goldsmith, Joanne & Christopher Hee, Carol Hope, Ingrid Hunte & Charles Hernandez, Gail Keemer, Tina Kolberg, Dvorah & Simeon Kolko, Eileen Kuchta (Contributing Level), Audry Liao, Walt McBurney, Maureen McDonald & Steve Mickle, Megan Meyer, Wanda Miller & Joseph Dulski, DDS, Jim Minor, JoBeth & Noel Nichols (2-year renewal), Sue O’Leary, Mary Parson, Jill Pearce & Terrance Bellnier (Contributing Level), Audrey Perry, Fred Peters (Patron Level), Helen Presberg & Saul Presberg, MD, Rhonda Rittenhouse-Norton & Keith Norton, Janice Rivenburg, Mike Rudnick, Nina Sikand, Donna Silverman, Kathy & Kevin Skerrett (2-year renewal), Bubbie & Debora Staron, Sharon Sweeney, Marilyn Thaler (Contributing Level), Ester Mass Tobochnik, Elizabeth Tyson (Patron Level), Maureen & Steve Van Buren, Jeff Vincent, Julie Yoon, MD & Paul Gosink, MD (Patron Level), Miriam Zaffrann (Patron Level). Thank you for your support! This list is current through about 10/25/19. Send questions to [email protected] or (585) 234-8750. Page 4! IN THE NEWS products will help Nestlé reach its stated changing.” And as one commenter on the PLANT-BASED MEATS: goal of zero emissions by 2050. The article article said: “I don't see vegan products Their Time Has Come goes on to note that US retail sales of plant- packaged in such a way that they are trying The last several months have seen an based foods have grown 11% in the past to trick people who are trying to buy the explosion of offerings of vegan meats that year, according to a July 2019 report from animal product. Vegan products tend to be approximate ever more closely the taste and trade groups the Plant Based Foods upfront about what they are because that is texture of meat from animals. Association and . their selling point. They are alternatives, not Those of us who have been vegan for a Thanks to Kimber Gorall for this news tip. imposters.” nytimes.com, 7/25/19 while have long enjoyed foods like Field “Tyson, America’s Biggest Chicken “Getting Your Protein from Plants May Roast ; cold cuts and Producer, Now Makes a Chickenless Help You Live Longer.” In a prospective sausage; Lightlife Tofu Pups and Boca ‘Nugget’”: The food section of the study of more than 70,000 Japanese people, Vegan Burgers. (That’s not a complete list. Washington Post reports on Tyson’s new “those who ate the most plant protein, Also, always read labels. Sometimes chickenless nugget called “Raised and which is abundant in such foods as spinach, companies get acquired and the new owners Rooted.” The reporter had a panel of tasters broccoli and like lentils, soy beans sneak in animal products. Some of these try the Tyson product as well as and chickpeas, had a 13 percent lower all- companies, such as Boca, make products Morningstar Farm Chick’n Nuggets and cause mortality rate than those who ate the that are not all vegan.) Meatless Nuggets. One taster found least.” The study was published in JAMA The recent competition, though, is to the Tyson breading “nice and peppery,” Internal Medicine and reported on in the NY make products that will be dead ringers for most found the Tyson product “pretty Times (9/3/19, updated 9/9/19). animal foods and that will break into the good,” and Quorn was the “breakout star.” OTHER VEG NEWS mainstream. We have the Impossible Burger Washington Post, 10/22/19 RED MEAT AND BREAST CANCER in the form of the Impossible Whopper at “The New Makers of Plant-Based RISK A prospective analysis of more than Burger King (ask the server to hold the Meat? Big Meat Companies” The New York 42,000 women in the International Journal mayo), and McDonald’s will be offering the Times reported on this trend 10/14/19. of Cancer found that eating red meat is Beyond Burger. Once those two big burger Although exclusively plant-based start-up associated with an increased risk of breast chains offer plant-based menu items, a huge companies like Beyond and Impossible cancer. NY Times 8/12/19; Physicians percentage of the market will be covered have considerable market share, major food Committee’s Good Medicine, Winter 2019 and other smaller chains or restaurants will companies like Hormel, Nestlé, Perdue, KETO: MORTGAGING LONG be likely to follow suit. Already Hettie’s Smithfield and Tyson have plant-based TERM HEALTH? An essay in JAMA Delites (Rochester Public Market), the products or are developing them. Though Internal Medicine , reported on in the New Distillery, and Schooner’s Riverside Pub many people hail this as an inroad into York Times, argues that, while a keto diet (a have been offering the Impossible Burger; mainstream markets, others are suspicious meat-based diet high in protein and fat) can TGI Friday’s offers the Beyond Burger as of motives or worry that small ethically- induce weight loss (though not necessarily does The Playhouse/Swillburger at 820 S. motivated companies will be bought up. Clinton Ave. (they also serve their own [Ed. note: Sometimes when a small company for the long haul), it is not superior to low- homemade ). Some recent is acquired, a vegan product can become non- fat diets in bringing about blood sugar news items: vegan under its new owner; always check control, and can induce constipation, “The Hottest Thing in Food Is Made of labels, and write the company to complain if fatigue, and an increase in LDL (bad) Peas, Soy, and Mung Beans” This profile of they add animal products to a once-vegan cholesterol. Because it restricts complex Beyond, Impossible and other vegan meat product.] But: “Any time a plant-based carbohydrates, the study authors write: makers appeared in Bloomberg on 8/21/19. product is added to the grocery aisle is a “The greatest risk of the ketogenic diet may be the one most overlooked: the opportunity bloomberg.com At the time, McDonald’s victory for the movement, many advocates was the big prize for product placement that say, regardless of what motivates the cost of not eating high-fiber, unrefined was up for grabs, but that market seems to company that made it.” nytimes.com; carbohydrates. Whole , and have gone to Beyond. In September, thanks to Kimber Gorall. legumes are some of the most health- McDonald’s started testing the Beyond “What’s Meat Got to Do with It?” promoting foods on the planet. They are not burger, which it plans to use in a menu item Plant-based companies such as Tofurky and responsible for the epidemics of Type 2 called “P.L.T.” (plant, lettuce, tomato). Upton’s Naturals are fighting laws that diabetes or obesity, and their avoidance may do harm.” usatoday.com, 9/26/19. Thanks to Kimber prohibit them from calling their products nytimes.com, 8/20/19 Gorall for this news tip. “meat.” Tofurky has sued in Arkansas, and WHOLE GRAINS PROTECT Dunkin’ Donuts announced that it both Tofurky and Upton’s have sued in AGAINST TYPE 2 DIABETES according would offer a sausage made by Beyond Mississippi and Missouri, with the support to a study published in the Journal of Meat (7/23/19) and KFC announced of the advocacy groups the Good Food Nutrition and reported on in Good nuggets and wings, also made by Beyond Institute and Plant Based Foods Association. Medicine, Winter 2019. [More news on p. 7] Meat (8/26/19). The same trend is occurring with vegan “Nestlé Develops Completely Plant- producers using the words milk and cheese. Metro Justice’s Annual Based Bacon Cheeseburger,” adding PB , maker of nut-based Alternative Fair! bacon and cheese to its Awesome Burger. vegan dairy products, started directly using the word “cheese” in early 2018, as an act Nestlé has plans to sell in the US and Friday, December 6th, 5 pm to 9 pm of civil disobedience. Vegan companies Europe next year, thus “carving out a space Saturday, December 7th, 10 am to 4 pm argue that attempts to “own” words like for itself in the rapidly expanding plant- First Unitarian Church based market,” as reported by station KTLA meat, milk and cheese lead to absurdities, so that calling a tomato “beefsteak” could 220 Winton Road South in Los Angeles ( ktla.com). “Plant-based $5 Suggested Donation (ages 12 and up) alternatives to meat use significantly less violate the law. Monica Stoutenborough, the water and release far fewer emissions than owner of a vegan café in St. Louis, says Homemade Veggie Food! Free Child Care! animal products,” and making these she doesn’t expect vegan progress to stop: “What people eat on this planet is Page 5 WHOLE-FOOD PLANT-BASED lentils substitute nicely. Red lentils do 3 cloves garlic, minced RECIPES (No oil!) not substitute well as they do not have ½ teaspoon sea salt, plus more for a similar texture. FRENCH LENTIL SOUP WITH Serving Suggestion: Serve with 1 cup whole wheat orzo pasta SMOKED PAPRIKA crostini or baguette slices with vegan 1 15-oz. can no-salt-added cannellini (Dreena Burton, Let Them Eat Vegan) cheese. (white kidney) beans, rinsed and drained French lentils, sometimes called Le Puy RED LENTIL SALSA SOUP 1 cup stemmed and chopped kale lentils, hold their shape nicely, a little (adapted from Brandi Doming, 1 tsp finely snipped fresh oregano* more than brown (green) lentils do. They The Vegan 8) 1 lemon are lovely in this soup, which has deep, smoky, and earthy flavors yet is very (featured in “10 Plant-Based Soup Recipes to Freshly ground black pepper, to taste Warm Your Soul,” Washington Post, 9/16/19) quick to prepare and cook. [Ed. note: You In a 5- to 6-qt. Dutch oven, combine can also use Goya Pardina lentils.] 1¼ cups dried red lentils, rinsed the first eight ingredients (through the ½ tsp. salt) and 8 cups water. Bring to Splash water 4 cups water boiling; reduce heat. Simmer, 1½ cups diced onion ½ packed cup diced red bell pepper covered, 20 minutes. Stir in orzo. 1 cup carrot that has been cut in disks (from ½ large pepper, seeded) Simmer, covered, 10 minutes more, 4 to 5 medium to large cloves garlic, 1¼ cups smooth/pureed red salsa (with your preferred heat level) stirring occasionally. Remove and minced 1 tbsp chili powder discard parsley and thyme sprigs and 1½ teaspoons dried thyme 1 tbsp dried oregano bay leaves. Stir in beans, kale, and 1¼ to 1½ teaspoons smoked paprika 1 tsp Spanish smoked paprika oregano. Return to boiling; reduce 1 teaspoon Dijon mustard (pimentón: sweet or hot) heat. Simmer, covered, 5 minutes ¾ teaspoon sea salt ¼ tsp freshly ground black pepper more. Meanwhile, squeeze 2 tbsp Freshly ground black pepper 3/4 cup frozen sweet corn juice from lemon. Before serving, stir 2 cups French lentils rinsed (see note) Salt (optional) lemon juice into soup. Season with 2 cups vegan stock 2 tbsp fresh lime juice, plus lime the remaining salt and the pepper to 5 cups water wedges for garnish taste. [*Ed. note: A smaller amount of ¼ cup tomato paste ¼ cup chopped fresh cilantro leaves dried herbs should work as well.] 1 bay leaf and tender stems, plus more 1½ tbsp freshly squeezed lemon juice for garnish AFRICAN JOLLOF (optional, but nice) Flesh of 1 ripe avocado, sliced (happyherbivore.com) 2 tbsp chopped chives for garnish (optional) 5 tbsp tomato sauce, divided Combine the lentils, water, bell ¼ cup vegetable broth pepper, salsa, chili powder, oregano, In a large pot over medium heat, 1 small onion, diced smoked paprika and black pepper in a combine the water, onion, carrot, Dash of cinnamon large pot over high heat. Bring to a garlic, thyme, paprika, mustard, salt, ½ tsp cumin boil, then reduce the heat to medium- and pepper. Stir, cover, and cook for 6 ½ tsp chili powder low, partially cover and cook until the to 8 minutes, stirring occasionally, ¼ tsp mild curry powder lentils are barely tender, 10-15 min. until the onion starts to soften. Add 2 cups mixed frozen the lentils, stir, then add the vegetable 1½ cups cooked brown rice Stir in the corn; cook until heated stock, water, tomato paste, and bay Dash of hot sauce (optional) leaf. Increase the heat to bring to a through, 1 to 2 minutes. Taste and add boil, then lower the heat to medium- salt, as needed. (Depending on the Pour 4 tbsp tomato sauce into a pot, low, cover, and cook for 30 to 35 salsa you used, you might not need then add broth so liquid completely minutes, or longer if needed, until the salt.) Stir in the lime juice and ¼ cup covers the bottom. Add onions, a lentils are fully cooked through. chopped cilantro. dash or two cinnamon, cumin, chili Remove the bay leaf. Add the lemon powder, and curry powder, then sauté juice, if using, stir, and serve, Divide among individual bowls and over high heat until translucent, sprinkling with chopped chives if top with sliced avocado and cilantro. about one minute. Turn heat down to desired. Serves 4-5. Serve hot, with lime wedges. low and add frozen vegetables, stirring to warm them. Continue to Kid-Friendly Tip: Your little ones CANNELLINI BEAN, KALE, cook over low heat and stir might like the smoky flavor, but if AND ORZO SOUP frequently until vegetables are warm. you aren’t sure, ease off on the (Carla Christian, forksoverknives.com) Add cooked rice and stir to smoked paprika, starting with just 3/4 1 medium onion, chopped (1 cup) completely combine. As you are to 1 teaspoon. You can also add 2 stalks of celery, chopped (1 cup) stirring, the rice should take on a dark precooked pasta shapes to this soup, 2 carrots, chopped (1 cup) coloring. Add one more tbsp tomato for packing in lunches. 5 sprigs fresh parsley sauce, plus salt and black pepper to Savvy Subs and Adds: If you can’t 2 sprigs fresh thyme* taste. For a spicier dish, add hot sauce find French lentils, brown (green) 2 bay leaves to taste. Page 6!

MORE WHOLE-FOOD PLANT- ½ tsp red pepper flakes (optional for ALMOND NOODLES BASED RECIPES! (No oil!) a delicious kick!) (China Study Quick & Easy Cookbook, nutritionstudies.org) CHEATERS PEA AND Note: While I strongly recommend MUSHROOM RISOTTO the red wine for the most amazing 1 pound whole spaghetti (cookingwithplants.com) classic flavor, if you avoid wine, then ½ cup almond replace it with low-sodium veggie ¼ cup water 1½ tbsp cornstarch broth and a ½ tbsp dark balsamic ¼ cup rice wine vinegar 1 cup vinegar. If at the end of cooking you 2 Tbsp low-sodium soy sauce or 1 small onion, sliced want a stronger flavor, add a bit more tamari 3 large portobello mushrooms, sliced vinegar, but the tomatoes do put out a 2 Tbsp Thai red curry paste thickly lot of flavor as well. [Ed.: Use with caution! Start 1 cup frozen peas with very small amount.] 1 tbsp dried mixed Italian herbs Before beginning, add the tomatoes Chopped fresh cilantro for garnish ½ tsp salt to a blender or food processor. I ½ tsp vegetable stock powder do not like chunks of tomato in my Cook the spaghetti according to 1 cup cooked rice sauces, so I like to blend them into a package instructions. While the thick sauce consistency, just a few spaghetti cooks, combine the almond Put a non-stick fry pan on medium- seconds. This makes for a more ragù butter, water, rice vinegar, soy sauce high heat. Mix the cornstarch and sauce and helps flavors to combine or tamari, and Thai red curry paste in plant milk together in a screw top jar as well. Set aside. [Ed. note: Ragù is a large bowl and whisk together. Add or in a mixing bowl until well sauce with minced elements such as the cooked spaghetti to the sauce and combined. Set aside. Add sliced meat, carrots and celery. Here the toss to mix well. Serve garnished onion into the heated pan. Stir until chickpeas are the “meat.”] with the chopped cilantro. golden. Use a teaspoon of water if it sticks too much. Add the sliced Add ½ cup water to a large pan with PEANUT BUTTER COOKIES (with mushrooms and stir through. Add the the onion, carrots, celery and the ½ GF Option) (Carol Barnett) peas and stir through again. Add the tsp of salt over medium heat. Bring herbs, sea salt and stock powder and to a simmer and cook for about 5 1 cup whole wheat flour plus continue to stir through to combine minutes until just tender. Add the 1 cup unbleached white flour, or: all of the flavors and ingredients garlic and stir constantly for another 2 cups whole wheat pastry flour, or thoroughly. Add in the rice and stir minute or two. Add the red wine and 2 cups gluten-free flour, any type through to heat it. Turn heat down to cook another 5 minutes until it 1 tsp baking soda low-medium, then add the cornstarch mostly cooks down. Add the 1 cup natural peanut butter /plant milk mixture to the pan. Stir tomatoes, chickpeas, dried basil, ½ cup maple syrup until well combined and mixed pepper and red pepper flakes (if Small amount of plant milk if needed together. Turn heat off and let it sit on using). Stir well and let it come back the residual heat for 5 minutes before to a simmer. Then reduce to low Preheat oven to 350 degrees. In a serving. Grind some fresh black heat, and cook for 20 minutes large mixing bowl, stir together the pepper over the top to taste. covered. The sauce should have flour and baking soda. Add the greatly reduced to a nice thick peanut butter and maple syrup and CHICKPEA TOMATO RAGÙ texture. If you would like a more blend, using a pastry blender or fork, (Brandi Doming, thevegan8.com) minced version, you can mash up until crumbly. Add a very small some of the chickpeas. If you use amount of plant milk if needed to 2 15 oz cans fire-roasted crushed the vinegar option (instead of wine), make the dough hold together tomatoes, slightly puréed taste and add more if desired. somewhat, so it can be formed into a ½ packed cup diced red onion Serve over spaghetti or preferred ball or a few smaller balls. 4 medium carrots, diced ¼ inch thick pasta shape. Top with extra red Refrigerate for an hour if possible but (you'll need 1½ cups) pepper flakes if desired. not necessary. Assemble two cookie 1 cup diced celery sheets (no need to oil them). Using ½ teaspoon salt the bowl of the tablespoon from a 4 large cloves garlic, minced teaspoon measuring set, form each ½ cup dry red wine, like Cabernet Want to go vegan? cookie by filling the bowl and gently Sauvignon or Merlot (see dislodging it with a knife. If you note) We can help! want, you can make a larger number One 15 oz can low-sodium rochesterveg.org of very small cookies, by using the ½ chickpeas, drained and rinsed tbsp measure. Bake 350 degrees for 1 teaspoon dried basil 10 to 12 minutes.♦ ¼ teaspoon ground pepper Page 7

MORE VEG NEWS called “Climate FWD.” The article, by STOP MOCKING VEGANS! In this VEGAN BABIES A judge in Aus- Jillian Mock, asked what would happen opinion piece in the NY Times on tralia ruled that a couple had severely if everybody in the United States ate less 8/28/19, Farhad Manjoo, a non-vegan, malnourished their daughter on a vegan meat. Basing her figures on a study writes: “I want to urge you to give diet; however, they fed their child mostly published in Scientific Reports on 8/8/19 vegans a chance—to love and to nuts and berries. In commenting on the (nature.com), Mock says that cutting celebrate them instead of ridiculing them. case, Physicians Committee (pcrm.org) meat consumption by 1/4 would reduce We need more vegan voices, because on and Vegetarian Resource Group (vrg.org) greenhouse gas emissions by 82 metic the big issues—the criminal cruelty of affirmed, as do the mainstream nutrition tons yearly, result in a savings of 1%. It industrial farming; the sentience and organizations and government panels, “would also free up about 23 million emotional depth of food animals; the that a vegan diet can be healthy and acres of high-quality land, an area environmental toll of meat and the optimal for all age groups, if carefully roughly the size of Indiana. Some of that unsustainability of its global rise— planned. The article went on to say that: land could be converted to more efficient vegans are irrefutably on the right side of “According to a report published by food production, like growing high- history. They are the vanguard. Climate Global Data, 6 percent of American protein lentils, or could be turned into scholars say that if we are ever to survive consumers claimed to be vegan in 2017, forestland, which absorbs and stores a warming planet, people will have to up from 1 percent in 2014.” carbon dioxide. Both would be crucially consume far fewer animals than we do EAT PLANTS NOT PIGS (EPNP) is important as we try to feed a rising global now. We will all have to become a little an organization that aims to spread population and to simultaneously more vegan — and if we are to succeed awareness of into cycling and mitigate the effects of climate change, in that, we will have to start by saluting the wider sporting world. From the according to to a recent report by the vegans, not mocking them.”♦ website: “When you choose to embrace United Nations.” (“Climate Change and veganism as an ethical position you Land,” download at ipcc.ch). The NY HAIKU by Bruce Ross can help end the unnecessary suffering Times article goes on to say that that November night: and death of millions animals each year eating less meat would also “probably be the dark piles of raked leaves good for your health”(!), citing the report and get fitter and healthier than ever at the curbside before in the process too.” EPNP is of the EAT-Lancet commission: affiliated with British Cycling and was eatforum.org. As the abstract of the study winter nightfall . . . motivated by attending Manchester Pig in Scientific Reports says: “While widely out of the hazy penumbra replacing meat with plants is logistically Save Vigils. eatplantsnotpigs.org a few light flakes and culturally challenging, few WHAT IF WE ALL ATE A BIT winter moon— LESS MEAT? was the title of the 8/21/19 competing options offer comparable multidimensional resource use reduction.” in the shallow new snow issue of a NY Times weekly newsletter You can say that again! a tiny squirrel print

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGAN SOCIETY P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750, rochesterveg.org, [email protected]

Membership in the Rochester Area Vegan Society is open to all vegetarians, as well as to those who support the goals of vegan living and the society. You do not have to be vegan to join our group. You just have to eat like one when you are with us. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Members receive The Vegan Advocate, published four times a year, plus periodic notification of events. Members are eligible for half-priced membership in the North American Vegetarian Society which includes a subscription to the Vegetarian Voice and in the Vegetarian Resource Group which includes a subscription to the Vegetarian Journal.

Name (s): ______Date:______

Address: ______

Phone(s): ______email:______

☐ $20/year Individual Membership Amount enclosed $______. Any amount over basic membership is tax deductible. Please make check payable to Rochester Area Vegan Society. ☐ $35/year Joint membership, one address ☐ I follow a vegan diet ☐ $10/year Student/Fixed income ☐ WFPB (no oil) diet or Esselstyn diet ☐ $17/year Joint fixed income ☐ I am an ovo/lacto vegetarian. ☐ I am not yet a vegetarian. ☐ $50/year Contributing membership ☐ $75/year Sustaining membership Primary interest in vegetarianism: Environment ☐ $100/year Patron ☐ ☐ ☐ $7/year The Vegan Advocate only ☐ Health ☐ I am/we are willing to volunteer to help RAVS ☐ Other: Rochester Area Vegan Society upcoming meetings and events of interest:

November 17, 2019 (3rd Sunday)* Fork Tis! How to Combat Climate Change with Your Fork with Kathy Pollard, sustainablediet.com December 7, 2019 (Saturday) - December 21, 2019 (Sat.) Rochester Lifestyle Medicine Institute (RLMI) 15-Day Whole-Food Plant-Based Jumpstart program. For a full schedule of upcoming Jumpstarts and other RLMI programs, visit roclifemed.com December 15, 2019 (3rd Sunday) 5:30 PM Winter Solstice Gathering and Celebration at 1600 East Avenue, in the ground foor Media Room. Parking in lot behind building; enter back door closest to lot and follow signs! If no parking in lot, park on side street off East Ave., use front entrance, go downstairs to Media Room. Call 330-7238 if having trouble entering. Bring a vegan dish, preferably fnger foods, a serving utensil, and a place setting. Also bring instruments and voices for optional merry-making! January 11, 2020! (Saturday) - January 25, 2020 (Saturday) RLMI Jumpstart January 19, 2020 (3rd Sunday)* Te Story of Mockingbird Sanctuary (tentative) mockingbirdfarmny.com February 16, 2020 (3rd Sunday) Te Lost Ark of Human Health with Julia Inglis, PhD, RD. Dr. Inglis is a cancer researcher at the University of Rochester Medical Center. February 22, 2020 (Saturday) - March 2020 (Saturday) RLMI Jumpstart February 24, 2020 (4th Monday) Oil Free Vegan Gathering (Esselstyn Rules) at Buckland Lodge (not our usual lodge), 1341 Westfall Rd., Rochester, NY 14618. 6 PM Vegan Potluck Dinner; 7 PM Program (Topic TBA) For the dinner, Esselstyn Rules = vegan, no oil & no high-fat plant foods, i.e., no, nuts, peanuts, olives, avocados, coconut. *Indicates a regular meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brighton Town Park Lodge, 777 Westfall Rd., Rochester, NY 14620. 5:30 PM Vegan Share-a-Dish Dinner, 7:00 PM Program. Brighton Town Park Lodge is at 777 Westfall Rd., on the south side of Westfall between E. Henrietta Rd. (15A) to the west, and S. Clinton Rd. to the east. Look for the “Brighton Town Park” sign. The driveway leading to the Lodge is called “Haudenosaunee Trail.”

PLEASE NOTE: We always welcome new people at our meetings. You may attend just the dinner, just the program, or both; there is no need to reserve for either. If you attend the dinner, we ask that you pay a $3 Guest Fee in addition to bringing a vegan dish to pass. See box on p. 2 for information about preparing a vegan dish. The Guest Fee will be subtracted from the amount of dues, if you decide to join RAVS later in the meeting.

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