PAGE 1 VeGeTaRIan aDVOCaTe

Volume XXIII, Number 1 February 2012-April 2012 Rochester, NY USA LESS MEAT EATING June 2011, a survey found that 50 percent of A VEGETARIAN DIET American adults were aware of the Meatless What is it, and Why? In a blog for the New York Times enti- Monday campaign, with 27 percent of those who were aware reporting that they were If you are not a vegetarian or a member tled “Why Are We Eating Less Meat?” (1/11/12) Mark Bittman writes that actively reducing their meat consumption. of RAVS, this column is for you. Here are Bittman reports that on his speaking tours, some of the basics. the average American eats one-half pound of meat a day. “But that‟s changing, and consid- when he asks his audience members how What is a vegetarian? A vegetarian, ering the fairly steady climb in meat con- many have reduced their meat consumption traditionally, is someone who eats no flesh sumption over the last half-century, you in the last 10 years, about two-thirds raise foods: no meat, poultry or fish. A vegan is a might say the numbers are plummeting. The their hands. He concludes that we are still vegetarian who goes further and eats no ani- department of agriculture projects that our eating too much meat, and only the industry mal products: no eggs or dairy products. meat and poultry consumption will fall again could get upset about a 12% decline over 5 Why do people choose to eat this way? this year, to about 12.2 percent less in 2012 years. Bittman‟s final words: “The rest of us Every vegetarian has a story to tell, but basi- than it was in 2007. Beef consumption has should celebrate. and beans, anyone?” cally the reasons to avoid animal foods are been in decline for about 20 years; the drop these: for your health, for the animals, and in chicken is even more dramatic, over the MORE VEGAN EATING for the planet. Every day there are new find- last five years or so; pork also has been A new interactive Harris Poll was com- ings that a -based diet is best for health. steadily slipping for about five years. Holy missioned by the Vegetarian Research The standard American diet (SAD), which cow. What‟s up?” Group (vrg.org) and conducted from March Bittman looks at an item in the Daily revolves around meat and animal products, 30 to April 3 of 2011. VRG had conducted a Report in December 2011 that results in poor health for people, suffering previous poll in 2009, and while it is difficult blamed the decline in meat-eating on, among for animals, waste of resources, and devasta- to compare the two polls due to differing other things, a “war on meat.”: “It blames the tion for the environment. But changing your methodologies, the data appear to show that decline on growing exports, which make less diet can be hard and people who want to vegan eating has doubled since 2009, with meat available for Americans to buy. It change often need help. 2% of adult men and 3% of adult women blames it on ethanol, which has caused feed If you want to move in the right direc- identifying themselves as vegan. Equally costs to rise, production to drop and prices to tion, the Rochester Area encouraging is the rise in across-the-board go up so producers can cover their increasing (RAVS) can help you. We are here to provide interest in vegetarian meals even in those costs. It blames drought. It doesn‟t blame information and support. You do not need to who do not identify themselves as vegetari- recession, which is surprising, because that‟s ans or vegans. The poll shows that 30% to be a vegetarian to give us a call, to attend our a factor also. All of which makes some sense. 40% of Americans are “very interested” in meetings, or to join our group. You do not The report then goes on to blame the federal vegetarian meals, and about 33% are eating need to be a member to attend our meetings; government for „wag[ing] war on meat pro- vegetarian meals a significant amount of the guests are always welcome, and you don‟t tein consumption‟ over the last 30-40 years.” time. VRG attributes the rise in interest in need to reserve beforehand. You only need to Bittman goes on to say; “Is this like the war vegetarian meals to programs like Meatless follow our “vegan rule” for the dinner meet- on drugs? The war in Afghanistan? The war Mondays, Tuesdays and other pro- ings (see box on p. 2 for full explanation), and against cancer? Because what I see here is: a grams to encourage the consumption of less there is a $3 guest fee for non-members. If you history of subsidies for the corn and soy meat, and VRG encourages food providers want to participate, give us a call at (585) 234- that‟s fed to livestock; a nearly free pass on everywhere to satisfy the growing demand 8750, or come to a meeting. You will find us environmental degradation and animal abuse; for vegan food, as well as for foods that are an unwillingness to meaningfully limit the helpful and welcoming.  locally grown and organic.  use of antibiotics in animal feed; a failure to

curb the stifling power that corporate meat-

IN THIS ISSUE packers wield over smaller ranchers; and THE GREAT AMERICAN MEATOUT! what amounts to a refusal — despite the ad- RAVS Update p. 3 vice of real, disinterested experts, true scien- If you are not already a full-time vegan, In the News p. 4 tists in fact — to unequivocally tell American try it for one day on March 20, the first day consumers that they should be eating less Vegan Substitutes pp. 5-6 of spring, a good day for fresh starts. The meat.” Great American Meatout is sponsored by the Film Series p. 7 Bittman says that, contrary to the self- Farm Movement; visit Calendar p. 8 serving livestock report, Americans are eat- farmusa.org and meatout.org.  ing less meat because they simply want to. In PAGE 2

ROCHESTER AREA VEGETARIAN SOCIETY RAVS RULES FOR SHARE-A-DISH MEALS

Coordinators: All dishes must be completely vegan. They may not contain any meat, poultry, fish Ted D. Barnett, M.D. eggs, dairy products or honey. This rule guarantees that everyone can eat everything Carol H. Barnett, Ph.D., J.D. (allergies and preferences aside). Board of Directors: Please watch out for gelatin (a meat by-product) and hidden milk products, such as whey Shelley Adams Leena Isac in cookies, crackers, and and casein or caseinate in “non-dairy” soy cheese, Carol H. Barnett Ken McBride coffee creamer and whipped topping. Also be alert for eggs in baked goods, mayonnaise and Ted. D. Barnett Daryl Odhner salad dressings, and honey in , pastries and preserves. Bud Burdick Ted Potter Please prepare a 4x6 card with your name, the name of the dish and a list of all ingredi- Ellie Cherin Barbara Savedoff ents. Write the recipe on the back of the card and indicate where the recipe came from or if it Nancy Hallowell Bob Zimmermann was original. Prepare enough to serve a crowd. Please bring your own table setting as well as a serving utensil. If you don‟t feel like cooking, you may bring , cider, tortilla chips and Vegetarian Advocate Staff: salsa, green salad, fruit salad, etc. Non-members, in addition to bringing vegan food, must Editors: pay a $3 guest fee, which is applied to membership dues if you join that day. Carol and Ted Barnett Contributors: Voracious Vegan Shelley Adams IF YOU ARE NEW TO RAVS Vegetarian Resource Group Poetry Bruce Ross, Ph.D. P.O. Box 1463 Design Bern Berg You don’t need to be a vegetarian, or Baltimore, MD 21203 a member of RAVS, to attend one of our Tel: (410) 366-VEGE RAVS Staff: events. All we ask is that you bring vegan Fax: (410) 366-8804 Treasurer: Ken McBride food to our dinner meetings. You don‟t E-mail: [email protected] Website: Bob Zimmermann need to inform us beforehand that you will Website: www.vrg.org Ted Potter be attending. The box above, and the calen- Membership (annual): $20 Library: Leena Isac dar and directions on the back page of the Publication: Vegetarian Journal newsletter, tell you what you need to know Cooking Instruction: Wendy Gilmore (quarterly) in order to attend. Call 234-8750 if you

The Rochester Area Vegetarian Society is a have further questions. These are both excellent groups, and non-profit, tax-exempt, non-sectarian, all-volunteer both have mail-order bookshops which are educational organization dedicated to promoting the MEMBERSHIP BENEFITS joy, compassion and life enhancing possibilities of a included in the publication they will send vegetarian lifestyle. We are an educational resource Membership in RAVS entitles you to you when you join. for those interested in any aspect of . Another not-so-tangible benefit of your We provide support to our members through social receive the Vegetarian Advocate (published four times a year) and any other mailings, membership is to others, namely, the people events that include monthly gatherings with a shared we reach through our community education meal and programs on topics important to our mem- usually notices of upcoming events. It also bers. Membership in RAVS is open to all vegetarians, entitles you to free admission to monthly efforts, which are funded by your dues. as well as to those who, while not vegetarian, wish to events (except restaurant meals); others pay Pamphlets we distribute at an outreach table support the goals of the group. a $3 guest fee. Members can borrow audio at a health or environmental fair cost DUES: Individual Membership, $20 per year; and video tapes for a $10 deposit; members money. That's why your membership and Joint Membership, $35 per year; Student/Fixed In- renewal are important even if we never see come Membership, $10. Membership includes receipt and non-members as well can purchase you at a meeting — though of course, we of the Vegetarian Advocate and free attendance at our books and other materials at a discount at monthly dinner meetings. (but all attendees must bring meetings. hope we do.  vegan food to share). A membership application can An important benefit of membership is BOOK ORDERS FROM RAVS be found at the back of this issue. half-priced membership in two national

vegetarian organizations. Below we give A number of vegetarian books and Contacting RAVS: information, including membership costs cookbooks are available from RAVS at before the discount is taken. Simply state in 10% off list price. Books can be purchased • P.O. Box 20185, Rochester, NY 14602 a letter that you are a member of RAVS, • E-mail: [email protected] at every RAVS meeting. We also have T- which is an affiliate. shirts and tote bags for sale, and members • Website: www.rochesterveg.org • 24 hour voicemail and events calendar: can borrow videos for a $10 deposit. North American Vegetarian Society Anyone interested in buying or order- (585) 234-8750 P.O. Box 72 ing books between meetings may call Dolgeville, NY 13329 Leena Isac, RAVS librarian, at 249-0171. Tel: (518) 568-7970 Fax: (518) 568-7979 E-mail: [email protected] WE NEED VOLUNTEERS!! Website: www.navs-online.org Like any volunteer group, we can always Individual membership (annual): $22 use your help. If you can assist with the Family membership: $28 newsletter, outreach, publicity, dinners, pro- Publication: Vegetarian Voice grams, guest speakers or anything else imaginable, please call 234-8750.  PAGE 3 VEGETARIAN SOCIETY UPDATE who provided vegan food and art work for EATING VEGAN IN ROCHESTER by Carol Barnett sale: David Cherelin, Ellie Cherin, Handy Amaya, 1900 South Clinton Ave. (241- Cowles, Katherine DaCosta, Tina Kol- 3223), is a new Indian restaurant in Tops RAVS has been extremely busy and suc- berg, Carol Manuel, Darren Mrak, Brighton Plaza. Amaya is freshly renovated cessful in recent months. In November, we Karen Shuler, and Scott Wagner. And in and has a fresh fusion take on food as well. welcomed a visit from Neal Barnard, M.D. January, Ted Barnett, M.D. started a 6- Vegan items are clearly identified on the of Physicians Committee for Responsible week course at the Jewish Community Cen- menu. Amaya will be the site of our April Medicine (great website, pcrm.org), on tour ter called “A Plant-Based Diet: Eating for fund raiser dinner! with his new book 21-Day Weight Loss Health and Happiness” with Carol Bar- Asian Moon Café, 3193 Chili Avenue (571 Kickstart. Dr. Barnard signed books at a nett providing recipe handouts and food -9013) offers a lovely décor and a variety of vegan tasting at Pittsford (thanks to Chef preparations for a sampling at the end of vegetarian dishes, including a delicious ver- Eric Wendorff) and then gave a lecture at each class. The class has been a great suc- sion of Buddhist Delight. Monroe Community College attended by a cess and continues through March 5. Mooseberry Café, 2555 Baird Rd., Suite E large crowd. Then for our regular November This spring we look forward to a slate of (348-9022) is in the 3rd building north of meeting, we had as a speaker T. Colin exciting programs: a lecture on the critically Baird and Whitney on the left (almost in Campbell, Ph.D., author of The China important issue of hydrofracking, in Febru- Fairport) and is open Tues-Fri, 9 to 5:30, w/ Study. The large crowd was riveted by his ary; a nutrition video and Dr. Greger in somewhat shorter hours on Mon and Sat. message, and we are grateful that many new March; a fund raiser dinner in April; and Owner/chef Bartolotta caters to spe- members joined that day. two speakers in May: , R.D. on cialty diets. Lots of vegan items on the In December we had a lively and well- the fine points of and Gene menu, such as Cinnamon Vanilla Toast or attended holiday party (with accordion mu- Baur on the mission and message of Farm Oatmeal with Coconut and Almond for sic by new member Dan Barski, as well as Sanctuary, which has a sanctuary in Wat- breakfast, or Toasted Quinoa with Roasted music by others in the group). In January, kins Glen, NY and two in California. , Brown Rice and Black Bean we had a wonderful program on local or- PLEASE NOTE the extra meetings in Chili, or Roasted Sweet Potato Soup for ganic farmers and organizers of community March and May are lectures without dinner; lunch/dinner. Mary makes her own vegan supported agriculture. Thanks to Ryan and neither meeting in May is on our usual breads, and can make vegan Grilled Cheese Platte of Burning Bush Gardens; Kurt 3rd Sunday. See p. 8 for details.  or Pizza Bread. Vegan pastries and desserts Forman of Clearview Farm; Cordelia CONGRATULATIONS to RAVS Board include Almond Flour Chocolate Cookie Hall of East Hill Farm; Chris Phillips of Member Nancy Hallowell who went to NY with chocolate chips; Sweet Potato Brown- Fiacre Gardens (who could not make it State Senator James Alesi‟s health fair and ies; Vegan Peanut Balls; and Vegan because of a family emergency); Kit Fallon had a photo taken of her giving a copy of Fudge made with almond milk and fair trade and Gary Herrmann of Fiddler’s Greens; the RAVS newsletter to Senator Alesi! organic chocolate. Mooseberry can whip up Genevra Petito of Genesee Valley Or- CONGRATULATIONS ALSO to Steve chai tea, coffee, or smoothies with almond ganic CSA (Peacework Farm); Chris Foster, whose art show opened at the Spec- or . For a party of 4 or more, Hartman of the Good Food Collective; trum Gallery, Lumiere Photo, 100 College please call ahead to reserve. The chef can Lisa Golden and Pat Martinez of Gold- Ave. in Rochester on January 6 and will run also make cakes and specialty dishes to or- mar Farms; Suzy Farrell, standing in for through February 25. The exhibition in- der, for events outside the restaurant. farmer Erin Bullock of Mud Creek Farm; cludes 38 works spanning over 30 years of Three Beagles Café, 616 Pittsford-Victor Porter and Katy Porter of Porter his career. Rd. (249-9310) offers several vegan items, Farms; and a huge thanks to Andy Fellenz Foster, whose photographic career started including the hummus and veggie wrap and of Fellenz Family Farm, who showed a in the 1960‟s, has exhibited his work the Garden Salad with Balsamic Vinaigrette Powerpoint presentation highlighting all of throughout the U.S. His work was included Dressing. They will substitute for the meat the farms. in the seminal exhibition “Vision and Ex- and cheese items in their Chef Salad without RAVS has been doing lots of outreach. In pression” at the George Eastman House in extra charge. The soup of the day is some- November, VegMondays did a vegan tast- 1969, a show which helped define contem- times vegan, e.g. the Tomato Basil. ing at the SUNY Brockport Healthy Mon- porary photography. Foster is Professor And further afield A recent email notified days event: thanks to staffers Kimber Emeritus of the University of Wisconsin in us that Catskill Animal Sanctuary in Sau- Gorall, Martha Sullivan, and Carol Bar- Milwaukee and now lives with his wife Glo- gerties, New York will soon be opening a nett. In early December we had a table at ria in Canandaigua. He has dedicated him- vegan bed and breakfast. The beautiful pre- the MetroJustice Alternative Fair: thanks self to environmental work as well as pho- Revolutionary War-era home that graces the to staffers Shelley Adams, Ellie Cherin, tography. His photography website is http:// sanctuary‟s entrance is being renovated us- David Daunce, Nancy Hallowell, Carol thedepartinglandscape.blogspot.com His ing period materials and techniques. For Manuel, Ken McBride, Yetta Panitch, hydrofracking website is http:// more information, contact and Carol Barnett; thanks also to those notohydrofracking.blogspot.com [email protected]. 

We welcome the following New Members: Lisa Andolina, Donna & Dan Barski, Denise Brochetti, John DeSeyn, Margie Driscoll, Kathryn Farrak, Jeannie & Don Figer, Goldowitz/Greenholtz Family, Missy Hall & Emily McPherson, Jeff Hoffmann, Maryanna Mueller, Christine O‟Brien, Pandya Family, Adrienne Russo, Greg Schueckler, Avi Seidmann, Sue Taylor, Jeff Vincent, Scott Wagner, Amanda Yeager, Membership Renewals: Juanita Ball, Honey Bloch, Margie Campaigne, Debra Couch & Sanjog Misra, Katherine DaCosta & family, Joel Freedman, Sara Gale, Kathryn Goldfeder & family, Meg & Jack Hurley (Contributing Level), Jim Kozlowski, Dr. Saul & Helen Presberg, Donna Silverman, Burt Spiller. Thank you for your support.  PAGE 4 IN THE NEWS MEATLESS IN THE MIDWEST: A TALE “THE POWER OF NUTRITION” Local OF SURVIVAL appeared in the NY Times nutritionist Tami M. Best has been giving ANTIBIOTICS IN FARMED ANIMALS on 1/10/12 and relates the adventures of A.G. vegan-friendly advice in her recent columns Mark Bittman devoted his 12/27/11 blog in Sulzberger, a vegetarian (and also the pub- of that name in the Democrat and Chronicle. the NY Times to the rise of antibiotic resis- lisher‟s son) who moved to Kansas City, Mo. Her 10/19/11 column discusses foods to keep tant bacteria resulting from the routine use of to cover the Midwest for the newspaper. He‟s appetite under control in persons seeking to antibiotics in healthy farmed animals. A 2011 been a vegetarian since he was a child: “I lose weight: she recommends potatoes, oat- study by a nonprofit research center in Phoe- never liked meat. And when I learned, while meal, whole wheat pasta, popcorn, beans and nix analyzed 80 brands of beef, pork, chicken eating a burger at the cafeteria of the Ameri- nuts, broth-based soups, oranges and salads. and turkey from five cities and found that 47 can Museum of Natural History at age 5, that Her 11/30 column details the health benefits percent contained staphylococcus aureus, a „meat‟ was actually a euphemism for—and of soy products: they help lower overall and bacteria that can cause anything from minor even dedicated carnivores hate being re- LDL or “bad” cholesterol, and they are high skin infections to pneumonia and sepsis. Of minded of this—muscle, I felt my preference in isoflavones, which “have a protective ef- those bacteria, 52 percent were resistant to at had received a hearty endorsement from fect on bones and arteries and may prevent least three classes of antibiotics. So, accord- common sense.” Sulzberger‟s strategies for some cancers”; Best dispels the myth that ing to Bittman, “when you go to the super- survival include calling ahead at restaurants women who have had hormone-dependent market to buy one of these brands of pre- and frequenting ethnic ones; learning to breast cancer cannot have soy foods. ground meat products, there‟s a roughly 25 cook; and eating before attending a dinner Ms. Best interviewed Dr. Neal Barnard percent chance you‟ll consume a potentially party. More advice: consult websites about when he was in town (see p. 3) and he spoke fatal bacteria that doesn‟t respond to com- veg options at fast food restaurants; “look for on his new 21-Day Weight Loss Kickstart monly prescribed drugs.” The FDA proposed Chinese restaurants, which consistently turn plan and book. She quotes him as saying that in 1977 to withdraw approval for prophylac- up in the most unexpected places; carry a jar the 21-day immersion program is a “magical tic use of antibiotics in farmed animals, but of peanut butter everywhere; and never un- time frame” and that “People succeed when the proposal was shelved (for almost 35 derestimate the potato — what it lacks in they jump in and do things all the way”: after years) and has been recently withdrawn. The flavor it makes up for in ubiquity.” 3 weeks, people‟s tastes have changed, they reason? “The F.D.A. has no money to spare, MCDONALD‟S IN THE BLUE ZONE feel better and have lost weight—they are but the corporations that control the food Loma Linda, a community with a high per- hooked in a positive way. Best reprints this industry have all they need, along with the centage of Seventh Day Adventists and there- recipe from Barnard‟s book, and so do we: political power it buys. That‟s why we can fore vegetarians, allowed its first McDon- say this without equivocation: public health, ald‟s to open despite qualms by citizens con- CHOCOLATE CAKE the quality of our food, and cerned about health. Dr. , 1½ c unbleached pastry flour are all sacrificed to the profits that can be a 97-year-old heart surgeon who retired only ¾ c sugar made by raising animals in factories.” 2 years ago and has been vegan for at least 30 ½ t salt IMPRACTICALITY OF CHEESEBURGER years, is philosophical about the change: if 1½ t baking soda In a Scientific American blog published on people want to eat that way, that‟s their 3 T cocoa powder 12/7/11 (and profiled in the 2/12 print maga- choice. Loma Linda is one of the “Blue 2 t vanilla extract zine), David Wogan talks about the cheese- Zones” of consistent health and longevity 5 t unsweetened applesauce burger as the improbable product of indus- identified by Dan Buettner in his 2008 book 1 T vinegar trial agriculture, the same system which of the same name. NY Times, 12/18/11. 1 c cold water “contribute(s) to a whole host of environ- DISNEY DUMPS MCDONALD‟S mental problems, from deforestation or nitro- Disney replaced its McDonald‟s in the Lightly oil and “flour” (dust with cocoa gen loading of water sources (and the result- Downtown Disney Marketplace with a powder) a 9” x 9” baking dish. Preheat the ing dead zones), to the insane quantities of branch of Babycakes, a gluten-free vegan oven to 350 degrees. Combine the flour, water being consumed.” Wogan says that bakery with shops in New York and Los An- sugar, salt, baking soda and cocoa powder in with global food demand predicted to double geles. From The Island Vegetarian, Newslet- a bowl; stir with a fork until mixed. In a by 2050, “It‟s doubtful that our current, im- ter of the Vegetarian Society of Hawaii, April separate bowl, whisk the vanilla, apple- practical food economy can sustain that de- -June 2011. sauce, vinegar and water. Pour the mixed mand.” A LOTTERY WIN FOR VEGAN DINERS wet ingredients into the dry ingredients. Stir THE TROUBLING PATH FROM PIG TO New York City owes its two premiere vegan with a fork until well mixed. Pour into the PORK CHOP is the title of a DOT Earth blog restaurants, Candle Café and Candle 79, to a baking dish and bake for 30 minutes, or un- by Andrew Revkin in the NY Times dated lottery win almost 20 years ago of $53,000 til a toothpick inserted in the center comes 2/2/12, discussing a recent video report by by Bart Potenza and Joy Pierson, who de- out clean.[Ed. Note: Check at 25 minutes.] the Humane Society of the US on the treat- cided to invest the money in the Café and ment of pigs by two Oklahoma suppliers. later to open the more upscale Candle 79. Revkin references a Mother Jones post on the VEGAN NUTRITIONIST ON DR. OZ CORRECTION Since our Nov. 2011 news- the same topic by Tom Philpott, who says: On Friday, 10/28/11, Julieanna Hever, R.D., letter, we have learned that Trees for Life “The remarkable thing ...is how banal it is. … author of The Complete Idiot’s Guide to International uses animals to some extent. What we have here is the everyday reality of Plant-Based Nutrition, appeared on the “Dr. For completely plant-based hunger relief, pigs‟ lives on a factory farm, without regula- Oz” show. In the 20-minute segment, Hever contribute either to tions flouted or spectacular violence commit- demonstrated preparation of healthy break- (ffl.org), or to VegFam (UK-based charity; ted. It is abuse routinized and regi- fast, lunch and dinner items. Visit http:// you can contribute through American Vegan mented, honed into a profitable business vegan.com/blog/2011/10/31/julieanna-hever- Society, 56 Dinshah Lane, P.O. Box 369, model.” on-dr-oz/ Malaga, NJ 08328-0908).  PAGE 5 VEGAN SUBSTITUTES For Meat, Eggs, and Dairy Vegetarians avoid flesh foods. Vegans avoid all animal products, including eggs, dairy products, and honey.

VEGAN FOODS That May Not Be EGG SUBSTITUTES RECIPES TO TRY Familiar to You Try scrambled : Sauté the vegeta- EGGLESS EGG SALAD Tofu - or bean curd, made from soy bles you usually add to eggs, add mashed (from The Compassionate Cook by PETA) milk. Extremely versatile and high in pro- tofu and some turmeric, garlic powder and tein, calcium, and iron. Available in bulk or for color, flavor and added 1 1/2 lb firm tofu, mashed prepackaged in refrigerator, and on the shelf nutrition. 1/2 C eggless mayonnaise, such as in aseptic packages. For egg-free mayonnaise, two commer- Nayonnaise or Vegenaise - cultured product made from cial brands are Nayonnaise and Vegenaise. 1/2 C chopped fresh parsley (optional) the whole . Available in freezer or To substitute for eggs in cooking and 1/4 C sweet pickle relish refrigerator. baking, try one of the following: 1/2 med. onion, finely chopped (optional) Seitan - or , made from the  Ener-G Egg Replacer, a commercial 2 stalks celery, finely chopped protein part of wheat. Available in blocks in product (follow package instructions) 1 1/2 t garlic powder freezer or refrigerator, or in make-it-  2 tbsp. cornstarch for 1 egg 1 1/2 t salt yourself packages on the shelf.  mashed or blended tofu 1/4 t turmeric TVP - or texturized protein.  mashed banana (in baking) 1 1/2 T wet mustard Usually fat free and enriched with vitamins.  1 tbsp. ground flaxseed blended with ¼ Available in dried form on the shelf, in bulk c water Combine all ingredients. Use for sand- or prepackaged, in various textures (cubed, NOTE: Egg Beaters is not a vegan wiches or on crackers. “ground”) and flavors. Reconstitute by add- product. ing equal part of hot or boiling water. CHEEZY GARBANZO SPREAD Nutritional yeast - specially cultivated (from Eat Right, Live Longer food yeast, rich in minerals and B vitamins DAIRY SUBSTITUTES by Neal Barnard, M.D.; and delicious despite its dutiful-sounding recipe by Jennifer Raymond) name. Available in bulk in natural food For milk on and in recipes, try stores. Store in the refrigerator. or , available on the shelf 1 15-oz can garbanzo beans Tahini - or sesame seed butter. High in in aseptic packages or in the refrigerator 1/2 C roasted red peppers (available in jars) protein, calcium, and iron. Available in in- case. There are other varieties based on 3 T tahini ternational (Middle Eastern) and natural hemp seed, almonds, coconut, oats—all 3 T lemon juice food sections of supermarket. worth trying.. - fermented soybean paste, quite For ice cream, there are frozen desserts Drain garbanzo beans, reserving liquid, salty and with considerable health benefits. made from soy, rice, coconut, and almond, and place them in food processor with re- Useful as a , ingredient or soup as well as fruit-based sorbets. Most sorbets maining ingredients. Process until very base. Available in tubs in refrigerator case. are vegan and fat free (but not sherbets). smooth. Mixture should be thick, but if nec- For cheese, cream cheese, sour cream essary, add 1 to 2 T of reserved bean liquid MEAT SUBSTITUTES and the whole array of dairy foods, there are to achieve desired consistency. Serve on a number of ingredients which can be mixed bread or crackers, as a filling for tortillas, or Tofu (especially when frozen and and blended imaginatively to create deli- in casseroles. thawed to achieve a chewy texture), tempeh, cious and healthful substitutes. These in- seitan and TVP are all excellent meat substi- clude: tofu, tahini, nutritional yeast, miso, CROCK CHEEZE tutes in recipes. In addition, there are many especially light miso, white beans, nuts and (from Vegan Vittles by ) commercially manufactured meat ana- seeds, vegetables such as winter squash and logues—dogs, burgers, , luncheon corn, lemon juice, onion and garlic powder, 1/2 lb firm tofu, crumbled “meats,” etc.—which are quite convenient mustard and pimientos (for color). Spices 3 T nutritional yeast (available in health and healthful. Some, like Not Dogs and such as paprika and turmeric add some of food stores.) Tofu-Lin (baked, marinated tofu which is the desired color. The classic cookbook in 2 T tahini great sliced for sandwiches), are made by this vein is The Uncheese Cookbook by 2 T lemon juice the Rochester company Northern Soy, under Joanne Stepaniak, and the revised version, 1 1/2 T light miso (available in health food the SoyBoy label. If you want to make sure The Ultimate Uncheese Cookbook by Jo stores) a has no animal products, Stepaniak (the author changed her name 1 t onion powder check the label. Some contain egg whites, somewhat). Also, there are many commer- 1/4 t garlic powder dairy products (in the form of milk, whey, cially manufactured dairy substitutes such 3/4 t salt casein or caseinate) or honey. Many do not as Tofutti Better Than Cream Cheese and 1/2 t paprika and are completely vegan. Sour Cream Supreme., and cheese. 1/4 t dry mustard Other foods that have a "meaty" taste or Read labels carefully, as many soy- texture, such as beans, eggplant and mush- based and other non-dairy cheeses still con- Blend in food processor until very rooms (especially portabellas), can be deli- tain casein, a milk protein, or variants like smooth. Chill in refrigerator at least an hour cious meat substitutes. calcium caseinate or sodium caseinate. before serving.

PAGEVEGAN 6 SUBSTITUTES FOR NEARLY by Boca and Gardenburger are vegan. Soy- CHEESE: Vegan cheeses have often gotten a EVERYTHING Boy‟s Courage Burgers, which use okara, the bad rap for their taste and texture. You also (with tips on brands to look for) high-fiber residue from used for have to be careful because many rice and soy tofu, taste a little like chicken patties. based cheeses still contain casein or casein- Vegan substitutes or analogues are specialty HOT DOGS: Try Tofurky brand hot dogs, ate, a milk protein. Follow Your Heart, To- products and as such they can be expensive. Yves Good Dogs, and Lightlife Smart Dogs. futti slices, and Vegan Rella are vegan and There is no virtue in eating them: they can be The local company Northern Soy makes Soy- pretty good, (again, be careful: the company high in salt, and can contain more protein and Boy Not Dogs, which are very low-fat and that makes Vegan Rella makes other, non- oil than you need or want. On the other hand, wheat-free. Their taste and texture is less vegan varieties.) Many people feel that Daiya as processed foods go, they are relatively reminiscent of real hot dogs but they are deli- cheese, a relatively new product using tapi- benign, with ingredients like beet juice to cious in their own way. Tofurky sausages are oca and pea protein, is the best in the field— give color. And they can be good transitional bigger than standard hot dogs but would be and it really melts! It‟s available pre-grated, foods as you move towards a more plant- good on a large gyro or sub roll. and also (only at Lori‟s Natural Foods) in based diet and try to serve it to your family COLD CUTS: Try Tofurky and Lightlife wrapped chunks. For Parmesan-style cheese and friends. Used in moderation, or as an brands. You can also find variations on cold for sprinkling, try Galaxy Nutritional Foods ingredient in an entrée, they can be quite cuts like pepperoni and Canadian bacon-style brand. Don‟t forget nutritional yeast, a natu- healthful. products. ral product available in bulk in natural food BACON: Try Lightlife Fakin‟Bacon, made stores, tastes cheesy and is great for sprin- One hazard of coming up with a list is that with tempeh, a whole food derived from fer- kling on pasta or popcorn, either as is or the products are always changing, with new mented soybeans. ground up with nuts and a dash of garlic ones coming and old ones going. Every list is CHICKEN NUGGETS: Try Health is Wealth powder and salt in the food processor. a bit idiosyncratic and I apologize if a favor- Vegan Nuggets, Patties and Buffalo Wings ICE CREAM An array of soy, rice, almond, ite of yours is not here. Manufacturers can (the latter are spicy). Be careful, as Health is and coconut based varieties. Always a favor- make their product line more or less vegan Wealth also makes real chicken nuggets. ite is So Delicious, a soy-based brand made over time, according to customer demand and MARINATED TOFU: SoyBoy‟s Tofu-Lin, by Turtle Mountain, and its premium line, other variables. For example, Gardein is a which comes in many varieties, is a good Purely Decadent; the company now makes new company that was formed for the pur- “meaty” ingredient in sandwiches, - coconut-based varieties. Tofutti was one of pose of offering vegan taste-alikes. Lightlife, based dinner salads, and much more. the first soy ice creams and is still good. which we used to consider a reliably vegan MAYONNAISE: Try both Nayonnaise and company, is now using egg whites in their As we move from meat to dairy substitutes, a Vegenaise. Nayonnaise is lower in fat and chicken-cutlet type product. Yves Good Dogs word about Tofutti, a company originally comes in an even lower-fat variety; but went from non-vegan to vegan. Companies formed to provide kosher alternatives to dairy Vegenaise is considered a dead ringer for like Boca and Gardenburger have always had that could be eaten with meat-based meals. “real” mayonnaise. some vegan and some non-vegan products. Tofutti products are always dairy-free but, BUTTER: Try Earth Balance margarine, a What we recommend is that, since you are eggs are not a factor in observing kosher and balance of plant-derived oils with no hydro- spending good money on something you ex- at least one Tofutti product contains eggs (the genation or trans fats. Still, use it in modera- pect to be vegan, check the label and ingredi- cookies). Tofutti sour cream, cream cheese, tion (the same advice holds true for many of ents every time. cheese slices and ice cream are vegan. the products listed here). SPAGHETTI SAUCE: It used to be that These products should be available in the MILK: Rice Dream and Soy Dream are good “Marinara” was a reliably vegan variety, but natural food stores, Abundance and Lori‟s, choices, as are Edensoy and Vitasoy, all Wegmans Marinara sauce contains cheese; and in Wegmans Nature‟s Marketplace. We available in aseptic packages which have however, Wegmans Roasted Garlic and To- hope to see them in other supermarkets as storage advantages (can be kept on the shelf mato Basil varieties are vegan (so are the well. And here, in no particular order: until opened). Silk brand soy milk comes same varieties at Trader Joe‟s). both in the cold case and in aseptic packages BOUILLON Better than Bouillon Chicken- TURKEY ROAST: Tofurky. It gets better and many people consider the flavor superior. Free or Vegetable Bouillon (a paste in a jar) every year. There are also many store brands of soy milk is good, but be careful as this company also : Tofurky brand and Field Roast available. Whereas rice and soy milks were makes real chicken bouillon. are both delicious. Gimme Lean has a softer once all that was available, there is now an consistency but is also delicious. SoyBoy, explosion of nut, seed and grain based milks: The final bit of advice on this and every item made by local Rochester company Northern almond, coconut, hemp, oat. All are worth a is READ THE LABEL. The big items to Soy, makes Breakfast Links, small-size links try. Get the calcium-enriched varieties. avoid are easy to recognize: milk, cheese, with a distinctive sweet taste, also very good. CREAMER: For those who drink coffee and eggs or egg whites, whey, casein, honey and MEATBALLS: Nate‟s Meatless Meatballs tea, Silk Soy Creamer is a wonderful product; gelatin. Look also at the end of the ingredient GROUND MEAT: Try Boca Ground Crum- try others based on almond and coconut. list where it may say “CONTAINS: Milk, bles. Boca products are sometimes found in YOGURT: with live cultures is eggs.” (Since animal foods are common aller- the regular refrigerator case, not the natural available, such as WholeSoy and Silk brands; gens that‟s why they are highlighted there, food section. Also try Lightlife Smart be careful because Stonyfield Farms O‟Soy along with wheat and soy, also common al- Ground. brand is not vegan. There are many emerging lergens). And let‟s give a word of praise to BURGERS: Try Boca Original Vegan and yogurts based on other plant milks like coco- Wegmans for its “V” designation of vegan Gardein brands for a “meaty” burger. Gar- nut and almond (try the new Amande brand). items in its own product line. denburger‟s Black Bean Chipotle Veggie SOUR CREAM, CREAM CHEESE: Try Burger is a delicious bean-and-grain based Tofutti Better Than Cream Cheese and Sour Remember: This list is a work in progress, as burger. Remember that not all products made Cream Supreme. product lines are always changing.  PAGE 7 LOCALIZATION: A WINTER FILM EXTRA MARCH MEETING! The Latest Norris‟s lecture will give you the infor- SERIES ON ECONOMY, FOOD AND in Human Nutrition with Dr mation to be optimally nourished on a vegan ENERGY Dr. Michael Greger, a graduate of Cornell diet. Copies of Norris‟s book Vegan for Life RAVS is proud to be one of the sponsors University School of Agriculture and Tufts will also be available for sale and signing.  th of a new series organized around the theme University School of Medicine, is the Direc- RAVS SEDER The 19 annual RAVS nd of local autonomy and resiliency. tor of Public Health and Animal Agriculture vegan seder will be held on the 2 night of All events will take place on a series of at the Humane Society of the United States. Passover, Saturday, April 7th; see p.8 for time Wednesdays in the Brighton Town Hall Every year Dr. Greger reads and ana- and place. RULES FOR SEDER: Bring a Lower Auditorium, 2300 Elmwood Ave. lyzes thousands of nutrition studies and dis- dish that is vegan and also conforms to Pass- Each film begins at 7:00 PM and is followed tills them into his Nutrition Update, which is over tradition. No wheat is allowed (no pasta, by a moderated panel discussion. The room is presented in a lively interactive quiz show bread, crackers, or cookies) except matzoh, open for tabling and networking at 6:30 PM. format (with prizes!) Don‟t miss it! and matzoh products such as farfel and mat- Here are the events: EXTRA MAY MEETING! Lecture by zoh meal—but no egg matzoh. Other Wed. Feb. 22 “The Economics of Hap- Jack Norris, R.D. of such as rice are excluded. Beans, potatoes, piness,” a film with Vandana Shiva, Bill Jack Norris is a Registered who veggies and are fine. McKibben, and David Korten. writes a nutrition blog at JackNorrisRD.com Wed. Feb. 29 “Local Lessons from Dis- and maintains VeganHealth.org. Mr. Norris, tant Travels: the CSA as Rural Economic along with Virginia Messina, MPH, RD, re- HAIKU Development in China”: Elizabeth Hender- cently wrote the book Vegan For Life: Eve- son shares stories and photos from her recent rything You Need to Know to Be Healthy rainy pond . . . trip to Asia. and Fit on a Plant-Based Diet. standing erect one duck Wed. March 21 “Greenhorns: Begin- Norris is the President and co-founder of waits on the shore ning Farmers Making a Difference” Vegan Outreach, which produces “Why Ve- Wed. April 18 “Empowered: Tomp- gan” and other booklets; its Adopt a College a quivering branch kins County, A Community Working To- program directly hands booklets to over one moment after ward Energy Independence” 500,000 students every semester. In 2005, the finch‟s flight Disclaimer: We have not seen these Norris was elected to the Animal Rights Hall films. Some of them may set forth strategies of Fame. the spotted chest that RAVS cannot specifically endorse, most of a perched hawk likely having to do with animal agriculture. . . . light spring rain But we heartily endorse the basic idea of lo- cal strategies and solutions.  by Bruce Ross

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGETARIAN SOCIETY: P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750 Membership in the Rochester Area Vegetarian Society is open to all vegetarians, as well as to those who support the goals of vegetarianism and the society. RAVS‟ by-laws define vegetarianism as the practice of living without the use of flesh, fish or fowl, with the ideal of complete independ- ence from animal products. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Mem- bers receive the Vegetarian Advocate, published three or four times a year, plus periodic notification of events. Members may borrow videos for a $10 deposit and they 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): E-mail:

□ $20/year Individual Membership Amount enclosed $______. Any amount over basic membership is tax de- ductible. Please make check payable to Rochester Area Vegetarian Society. □ $35/year Joint membership, one address □ I follow a vegan diet. □ $10/year Student/Fixed income □ I am an ovo-lacto vegetarian. □ Ornish/Esselstyn (no oil) diet. □ $17/year Joint fixed income □ I am not yet a vegetarian. □ $50/year Contributing membership Primary interest in vegetarianism: □ Environment □ $75/year Sustaining membership □ Animal Rights □ I am/we are willing to volunteer to help RAVS. □ $100/year Patron □ Health □ Other: □ $7/year Vegetarian Advocate only PAGE 8

Rochester Area Vegetarian Society upcoming meetings and events of interest:

 February 19, 2012* (3rd Sunday) Hydrofracking: What It Is, Where It Came From, and Why We Should Be Concerned about It with Jordan Kleiman, Ph.D., Associate Professor of History, SUNY Geneseo  March 18, 2012* (3rd Sunday) Showing of the film “Lighten up: Weighing In On the Weight Debate” with Jeff Novick, M.S., R.D., lecturer for the McDougall Residential Program in Santa Rosa, Calif. and Engine 2 Program in Austin,  March 25, 2012 (4th Sunday) 7 PM The Latest in Human Nutrition with Dr. Michael Greger. Don‟t miss this entertaining event! Henrietta United Church of Christ, 1400 Lehigh Station Rd. Henrietta, 14467. Not a dinner meeting; free vegan refreshments.  April 7, 2012 (Saturday) 19th Annual RAVS 2nd Night Seder (shared event with Jewish Humanist Group), Brighton Town Park Lodge. Doors open at 4:30 PM; Service 6:00 PM followed by a vegan share-a-dish meal. See p. 7 for special rules for this meal. Volunteers needed for set-up and clean-up. Call 234-8750 to reserve.  April 15, 2012 (3rd Sunday) Vegan Dinner at Amaya Restaurant, 1900 South Clinton Ave, Rochester, NY 14620 (in Brighton Tops Plaza) 5:00 PM Cash Bar and Complimentary Hors d‟oevres; 6:00 PM Family-Style Dinner. $22 per person; $18 students/ fixed income. Please reserve with a check made out to “RAVS,” sent to P.O. Box 20185, Rochester, NY 14602-0185  May 1, 2012 (Tuesday) 7 PM Vegan Nutrition: What Does the Science Say? with Jack Norris, R.D. , President and Co-Founder of Vegan Outreach and co-author of the new book Vegan for Life; book available for purchase and signing. Brighton Town Hall, 1st floor auditorium, 2300 Elmwood Avenue, Rochester, 14618. Not a dinner meeting.  May 6, 2012* (1st Sunday) : Changing Hearts and Minds About Animals and Food with , Co- Founder and President of Farm Sanctuary; book of the same name available for purchase and signing.

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 Non-Member Fee in addition to bringing a vegan dish to pass. See box on page 2 for information about preparing a vegan dish. Non-Member Fee will be subtracted from your dues, if you decide to join later in the meeting. No fee is charged to attend the program portion of the meeting. *Indicates the regular monthly meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brigh- ton Town Park Lodge, 5:30 PM Vegan Share-a-Dish Dinner, 7:00 PM Program.

Directions to Brighton Town Park Lodge: 777 Westfall Rd. between E. Henrietta Rd. (15A) and S. Clinton Rd. From 390, take Exit 16 onto

15A and go north to traffic light. Turn right on Westfall Road. Lodge is on south side on “Haudenosaunee Trail.”

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