Jackfruit Recipes • Breakfast Convenience Foods
Science, Caring, and vegan Living VEGETAJ OUrnaL R IANSince 1982 Become a Roasting Vegan Food Caulifl ower, Cinnamon Apples, Kale Chips, and
VOLUME XXXIV, NO 1 Technologist even Pineapple! tHiCS • e ColoGY • e eAltH H
$4.50 USA/$5.50 CANADA Vegan on a Shoestring: Can a low-budget vegan menu
www.vrg.org be nutritionally adequate? FEATURES utrition otline MANAGING EDITOR: Debra Wasserman N H SENIOR EDITOR: Samantha Gendler EDITORS: Carole Hamlin, 6 · Packaged Vegan Breakfast Foods Jane Michalek, Charles Stahler QUESTION: I just noticed that the increase the risk of heart-related NUTRITION EDITOR: Reed Mangels, PhD, RD 10 · Roasting Vegetables & Fruits REED MANGELS, PhD, RD NUTRITIONAL ANALYSES: Suzanne Hengen amount of calcium in my supple- problems. One possibility is an COVER PHOTOGRAPHY: Linda Long Debra Daniels-Zeller provides a roasting chart and delicious dishes. ment has increased to 600 mg per increased build-up of calcium COVER FOOD STYLING: Jill Keller pill. Should I look for a new supple- in the blood vessels around the VRG VOLUNTEER COORDINATOR 15 · Scholarship Runner-Up ment? L.A., via email. heart, which makes these blood AND CATALOG MANAGER: Nina Casalena vessels more likely to become nar- WEB DEVELOPMENT: Alan Polster RESEARCH DIRECTOR: Jeanne Yacoubou 16 · Become a Vegan Food Technologist ANSWER: Calcium supplements row, thus reducing blood flow Vegetarian resource group ADVISORS: Chef Nancy Berkoff provides some insight into this job field. are typically used by people who to the heart1,6. Calcium may also Arnold Alper, MD; Nancy Berkoff, EdD, RD; aren’t sure they’re getting enough increase blood clotting and make Catherine Conway, MS, RD; Jim Dunn; calcium from their diet. Health blood vessels stiffer1,6, both of Heather Gorn, MPhil; Suzanne Havala Hobbs, 19 · Vegan on a Shoestring care professionals have promoted which could affect heart function. DrPH, MS, RD; Enette Larson-Meyer, PhD, RD; Karen Leibowitz answers the question “Can a Low-Budget Vegan Menu Reed Mangels, PhD, RD; Jerome Marcus, MD; Be Nutritionally Adequate?” calcium supplements as a way to Use of calcium supplements may Virginia Messina, MPH, RD; Mark Rifkin, MS, RD; reduce the risk of bone loss and also increase the risk of kidney Brad Scott, MBA; Eric Sharer, MPH, RD, LDN; fracture that often goes along with stones7. Wayne Smeltz, PhD 22 · 2014 Essay Contest Winner getting older. Recently, however, Calcium is an important some concerns have been voiced nutrient for bone health. While Copyright 2015 by The Vegetarian Resource Group, Incorporated 24 · Cooking with Jackfruit about these supplements. Several there is debate about when in life PRINTED IN THE UNITED STATES OF AMERICA. Chef Nancy Berkoff explains how to cook with this unique ingredient. studies of large groups of people calcium intake is most impor- The Vegetarian Journal (ISSN 0885-7636) is have found that those people tant and even about how much published quarterly. The contents of Vegetarian departments who took calcium supplements, calcium we need, the best rec- Journal and our other publications, including web especially those taking a high dose ommendations we have come information, are not intended to provide personal Nutrition Hotline 2 medical advice. Medical advice should be obtained Calcium supplements This issue’s Nutrition of supplemental calcium, had an from the Food and Nutrition from a qualified health professional. We often Hotline discusses increased risk of dying from heart Board who developed the RDAs. depend on company statements for product Note from the Coordinators 4 disease or of having a heart attack Recommendations call for adults and ingredient information. It is impossible to be Letters to the Editors 5 calcium supplements. or stroke. Results have not been to get 1000 mg of calcium per 100% sure about a statement, info can change, one-hundred-percent consistent. day; 1200 mg per day is recom- people have different views, and mistakes can be Scientific Update 8 made. Please use your own best judgement about Some studies only saw increased mended for women age 51 and whether a product is suitable for you. To be sure, Notes from The VRG Scientific Department 23 risk in men1, other studies only older and men after age 70. do further research or confirmation on your own. looked at women2,3, and some Because of concerns about the SUBMISSIONS: We do not accept unsolicited Veggie Bits 28 4,5 manuscripts. Please send a query letter first. saw no increased risk . Most increased risk of heart problems Book Reviews 30 studies that did show increased and kidney stones associated with ADVERTISING: Vegetarian Journal does not accept paid advertising. We do review vegan products. risk with calcium supplement the use of calcium supplements Vegan Cooking Tips 32 EMAIL: Contact The VRG via e-mail at [email protected]. Quick and Easy Couscous Dishes, by Chef Nancy Berkoff, RD, CCE use did not see an increased risk that have been seen in some The VRG’s website is
4 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 5 VRG’s Guide to Packaged Breakfast Foods by Debra Wasserman any of us are extremely busy Veganin the morning, getting ready for Amy’s Kitchen manufactures Turtle Island Foods makes Van’s Natural Foods offers work, helping children dress for a wide variety of breakfast items, Tofurky Breakfast Links and Tempeh several vegan products, including M including Toaster Pops in Strawberry Bacon. See: www.tofurky.com Gluten Free French Toast Sticks; Cin- school, and getting everybody out the door. and Apple fl avors; Organic Cereal namon, Gluten Free Pancakes; To- Bowls, including Steel-Cut Oats, Cascadian Farms produces tally Original, Organic Waffl es; Flax, What is a busy vegan to do? Fortunately, if Cream of Rice, and Multi-Grain; Organic Hash Browns. See: www. Organic Waffl es; Blueberry, Organic a Breakfast Burrito; a Gluten Free cascadianfarm.com Waffl es; Totally Natural, 8 Whole you don’t have time to prepare breakfast Tofu Scramble Breakfast Wrap; Tofu Grain Waffl es; Multigrain, plus many Scramble in a Pocket Sandwich, and more varieties of waffl es. See: www. from scratch or don’t want to serve the same more. See: www.amys.com Yves manufactures Meatless Cana- vansfoods.com dian Bacon and Meatless Breakfast Patties. See: www.yvesveggie.com dry cereal again, there are tasty refrigerated Gardein offers Breakfast Sand- Sol Cuisine offers Veggie Break- wiches and Breakfast Sausages. See: fast Patties. See: www.solcuisine.com and frozen packaged items to try. From www.gardein.com LightLife makes Smart Bacon and Gimme Lean Sausage. wholesome hot oatmeal and kid-friendly See: www.lightlife.com Field Roast is offering Apple French toast sticks, to savory Maple Breakfast Sausages. See: www.fi eldroast.com meat alternatives, here are some Nature’s Path manufactures Buckwheat Wildberry, Chia Plus, suggestions to get Homestyle, Flax Plus Red Berry, Ma- ple Cinnamon, and Pumpkin Spice Frozen Waffl es. See: us.naturespath. your day started off com deliciously. Whole Foods 365 offers Shred- ded Hash Browns, Multigrain Waf- fl es, Apple Cinnamon Mini Waffl es, and Meatless Breakfast Patties.
Van’s Organic Waffles
6 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 7 Western vegetarians less strongly endorsed the values By Reed Mangels, of authority (showing respect for authority and respect- Vegetarian Pregnancy A study from Denmark examined more than 81,000 PhD, RD, FADA ing the traditions of society) than did western nonveg- Scientific Update mother-child pairs. The mothers were asked if they etarians; the converse was seen in Indian vegetarians. were vegetarian when they were pregnant and if they Indian vegetarians were more likely to endorse the used multivitamins, folic acid, or iron supplements. A Review of Recent Scientific Papers Related to Vegetarianism values of authority and tradition than nonvegetarians. About 1% of women self-identified as being “vegetar- Generally, vegetarians more strongly identified treating ian,” although in this study this could mean eating dietary choices are in alleviating climate change. others fairly and caring for others as important values Global Warming and Diet some fish or chicken. “Vegetarian” subjects were also Dietary choices have significant effects on greenhouse than did nonvegetarians, regardless of cultural group. 1 classified further as those who ate fish or chicken, lacto- Soret S, Mejia A, Batech M, Jaceldo-Siegl K, Harwatt These results suggest that there are both differences and gas emissions. Since livestock production accounts ovo vegetarians, and vegans. Most women, including H, Sabate J. 2014. Climate change mitigation and similarities between western and Indian vegetarians. for as much as half of lifestyle-related greenhouse gas vegetarians, took supplements during pregnancy. More health effects of varied dietary patterns in real-life set- emissions, use of meat or dairy products significantly than 95% of vegans took multivitamins when they tings throughout North America. Am J Clin Nutr. 100 Ruby MB, Heine SJ, Kamble S, Cheng TK, Waddar affects an individual’s carbon footprint. This effect is were pregnant. There were no differences between the (suppl):490S-5S. M. 2013. Compassion and contamination. Cultural illustrated in two recent studies, one from the U.S. groups of “vegetarians” or between “vegetarians” and and one from the UK, which compared the estimated differences in vegetarianism. Appetite. 71:340–348. 2 nonvegetarians in the children’s development. Children Scarborough P, Appleby PN, Mizdrak A, et al. 2014. greenhouse gas emissions due to vegetarian and non- of “vegetarians” actually tended to walk earlier than did Dietary greenhouse gas emissions of meat-eaters, vegetarian diets. Vegetarian Wanna-bes children whose mothers were not vegetarians. fish-eaters, vegetarians and vegans in the UK. Climatic Researchers from Loma Linda University deter- Some people who self-identify as “vegetarian” actually Change. 125:179–192. mined annual greenhouse gas emissions resulting from eat meat, either occasionally or frequently. Others nev- Larsen PS, Andersen AN, Uldall P, Bech HB, et al. food choices of people eating what they termed vege- er eat meat. Are there differences between these groups 2014. Maternal vegetarianism and neurodevelopment tarian diets (meat less than once a month), semivegetar- Attitudes and Beliefs in Indian which, for convenience, we’ll identify as “wanna-be of children enrolled in The Danish National Birth ian diets (meat less than once a week), and nonvegetar- vegetarians” and “true vegetarians”? More than 200 Cohort. Acta Paediatr. [Epub ahead of print] 1 and Western Vegetarians: ian diets . Food choices used in this analysis were based participants who identified as being “vegetarian” were on actual food consumption from the Adventist Health Similarities and Differences recruited for a study. Vegans were not included in this Study 2. Compared to nonvegetarian diets, semiveg- Surveys suggest that western vegetarians tend to be study because the study researcher felt that their inclu- Creatine Creatine is a nitrogen-containing compound that can etarian diets reduced greenhouse gas emissions by 22% concerned with animal suffering and are aware of the sion would complicate the interpretation of the results. be made by the human body. It is also found in meat on average and vegetarian diets reduced greenhouse gas environmental impact of dietary choices. In India, 20- Participants were asked if they readily or reluctantly and fish. Generally, vegetarians have a lower intake of emissions by 29%, also on average. Since this study was 40% of the population follow vegetarian diets, often consumed animal products including meat, poultry, or creatine than nonvegetarians. Most of the creatine in of Seventh-day Adventists, even the nonvegetarians ate due to religious motivations. Are western and Indian fish. If they refused to eat any of these products, they our body is found in our muscles. A small amount is much less meat than the average American. If we were vegetarians similar to each other in terms of attitudes were classified as true vegetarians. If they readily or found in our brain, where it seems to play an impor- to compare a vegetarian diet (with no meat) to a typical and beliefs? To investigate this question, research- reluctantly ate at least one of these products, they were tant role in brain function. Researchers from Brazil American diet, it is likely that there would be an even ers asked Euro-American and Indian vegetarians and wanna-be vegetarians. About 28% of the self-identified investigated the amount of creatine in the brains of greater reduction in greenhouse gas emissions. omnivores to complete several surveys about their vegetarians would eat some meat or fish. Study subjects vegetarians to see if their lower dietary intake affected The study from the UK compared the diets of more food choices and their attitudes and opinions. Euro- were asked if their main motivation was health related the concentration of creatine in their brains. The than 2000 vegans, close to 16,000 vegetarians, 8000 American vegetarians were more likely to be concerned or due to ethical reasons. True vegetarians were more 2 vegetarian group included lacto-ovo, ovo, and vegan fish-eaters, and almost 30,000 meat-eaters . Estimated about animal welfare and the impact of their diet on likely to be motivated by ethics. True vegetarians were vegetarians. An MRI was used to assess brain creatine greenhouse gas emissions due to dietary choices were the environment than nonvegetarians. There was no more likely to find meat disgusting, offensive, and concentration. There was no significant difference in more than twice as high for meat-eaters compared to difference between attitudes of Indian vegetarians and repulsive. There was no significant difference in beliefs brain creatine concentration between vegetarians and vegans. When adjustments were made so that calories nonvegetarians; both groups were less likely to have that humans and animals are similar between true veg- nonvegetarians. This suggests that vegetarians are able for each diet group were the same, an average 2000-cal- concerns about animals or the diet-environment con- etarians and wanna-be vegetarians. The study author to make enough creatine to maintain brain creatine orie high-meat diet (more than 3.5 ounces of meat nection than western vegetarians. A second larger study suggests that either wanna-be vegetarians rationalize concentrations that are similar to those of nonvegetar- per day) resulted in 2.5 times more greenhouse gas asked subjects to agree or disagree with statements their choice to eat meat/poultry/fish by saying that ani- ians. emissions compared to an average 2000-calorie vegan such as, ‘‘Killing and eating animals makes it easier for mal products are delicious and satisfying or that their diet. Moving from a high-meat diet (and 3.5 ounces of us to be aggressive and violent” and ‘‘Eating meat is lack of disgust with meat, along with ingrained habits, Yazigi Solis M, de Salles Painelli V, Giannini Artioli meat isn’t really that much meat) to a vegan diet would spiritually polluting.’’ Indian and western vegetarians allows them to eat meat even though their attitudes G, et al. 2014. Brain creatine depletion in vegetarians? reduce an individual’s carbon footprint by 1560 kg of were more likely to agree with these statements than towards animals are similar to those of true vegetarians. A cross-sectional 1H-magnetic resonance spectroscopy carbon dioxide equivalents per year. This is a greater were nonvegetarians; the difference between vegetar- (1H-MRS) study. 111, 1272–1274. reduction than would be seen if a family switched from ians and nonvegetarians was especially strong in Indian Rothgerber H. 2014. A comparison of attitudes toward Br J Nutr. driving an SUV to a Prius. participants. Indian vegetarians considered themselves meat and animals among strict and semi-vegetarians. Taken together, these studies show how important to be more religious than did Indian nonvegetarians. Appetite. 72:98-105.
8 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 9 Roasted Roma Tomatoes Whole Roasted Cauliflower Roasting (Serves 4) (Serves 4) Slow roasting intensifies flavors. Use these tasty tomatoes This recipe is so easy. All you need to do is trim the outer for a pizza, pasta dish, casserole, or vegetable soup. leaves and stem, rinse, and place the cauliflower on a baking sheet. Use a vegan light Italian salad dressing: a &Fruits 1 pound Roma tomatoes, sliced in half lengthwise little oil helps brown the cauliflower and makes it sweeter VegetablesBy Debra Daniels-Zeller 1 clove garlic, crushed tasting. 1-1½ Tablespoons extra-virgin olive oil Salt and freshly ground pepper to taste 1 small whole cauliflower, washed, stem and leaves trimmed any people know roasted vegetables taste bet- • Cut all vegetables to the same size. ¼ cup light vegan Italian salad dressing ter, but what does roasting mean? It has a long • Blend herbs like rosemary, thyme, sage, or garlic into the Preheat oven to 325 degrees. Line a baking dish with Mhistory, according to Barbara Kafka in Roasting: oil before coating the vegetables, if desired. One Table- parchment paper. Lay tomatoes cut side down on the Preheat oven to 425 degrees. Lightly brush marinade over A Simple Art. Roasting started as an “open-air activity spoon of oil is plenty for a 9 x 13-inch pan of vegetables. parchment paper. Blend crushed garlic into the olive oil the outside of the cauliflower. Roast for 40 minutes, bast- with a hand-turned spit revolving over a fire,” and later, • Spread vegetables in one layer. Whole vegetables take and drizzle over the tomatoes. Roast tomatoes for 2 hours ing the cauliflower every 10 minutes, cooking until the when roasting moved indoors with ovens, the techniques longer than diced vegetables. Add quick-cooking veg- or until softened and wrinkled. Sprinkle with a little salt top of the cauliflower is caramelized and golden to brown changed. etables like zucchini or tomatoes last. and pepper before serving. on top. Cut in slices or sections to serve. According to most chefs, roasting is mostly high-heat • Turn vegetables when they are lightly browned, about cooking (400 degrees or more) with no water added. A every 10 minutes. Total calories per serving: 51 Fat: 4 grams Total calories per serving: 32 Fat:1 gram light coating of oil before cooking will help caramelize • Add salt and pepper to taste before or after cooking. Carbohydrates: 5 grams Protein: 1 gram Carbohydrates: 5 grams Protein:1 gram vegetables and helps prevent them from sticking to the Vegetables are done when they are fork tender. Sodium: 6 milligrams Fiber: 1 gram Sodium: 154 milligrams Fiber: 2 grams pan. Every vegetable roasts a little differently. Peppers can Serve the vegetables with salt and pepper or add a take broiler heat, but extra-thin slices of vegetables, toma- sauce or vinaigrette for a gourmet touch. You can also Simple Roasted Root Vegetables Roasted Maple-Cinnamon Apples toes, and leafy greens require lower heat. Kale can burn make roasted vegetables the star attractions in main dish- (Serves 4) (Serves 4) easily and is best when roasted at 200 degrees. For many es, sandwiches, salads, or soups. vegetables, when the heat is turned down, they cook but These make a great side dish. Or try them with salsa and This easy dessert tastes like apple pie without the crust. don’t develop the crisp browned exterior. When water is black or red beans on crispy corn tortillas. For variety, swap allspice with nutmeg and try this recipe added or a cover is placed over the vegetables, they steam Roasted Kale Chips (Serves 4) with pears instead of apples. Children will enjoy this and lose the sweet tones. 1 rutabaga, small dice dessert served with their favorite frozen treat. Some chefs suggest parboiling dense vegetables like Kale chips can burn quickly when roasted at high tem- 1 turnip, small dice russet potatoes before roasting to ensure the vegetable is peratures. The low temperature in this recipe means the 1 large carrot, cut into matchsticks 1 Tablespoon vegan margarine, melted cooked inside when the outside becomes crisp. Parboiling kale won’t burn and chips are perfect every time. 1 small sweet potato, small dice ¼ cup organic brown sugar is like blanching and means the vegetables are plunged 1 small potato, small dice 1 teaspoon cinnamon briefly in a large pot of boiling water (not more than One bunch kale, middle stems removed 1½ Tablespoons extra-virgin olive oil ¼ teaspoon allspice 3 minutes). This technique softens food so when the 1-1½ Tablespoons extra-virgin olive oil 6-7 cloves garlic, peeled and left whole 4 apples, peeled, cored, and sliced into ¼-inch slices outside browns the inside is soft. Parboiled vegetables are Salt and freshly ground pepper to taste Salt and pepper to taste 2 Tablespoons toasted pumpkin or sunflower seeds (optional) slightly sweeter, and if you cut vegetables thin, consider parboiling as an option to try, rather than a rule to follow. Preheat oven to 200 degrees. Lay parchment paper on a Preheat oven to 425 degrees. In a large mixing bowl, toss Preheat oven to 425 degrees. Combine margarine, brown When roasting fruit, remember any fruit that can be rutabaga, turnip, carrot, sweet potato, potato, olive oil, sugar, cinnamon, and allspice. Place apples in a single grilled can be roasted. For best results, choose firm variet- baking sheet. Tear kale into bite-size pieces and toss with oil, making sure a little oil coats each leaf. Spread on and garlic. Spread vegetables in a single layer in one or layer in a baking dish. Toss with cinnamon sugar mixture. ies like apples, pears, mangos, and pineapples. Unlike two baking pans. Roast for 30 minutes. Stir or turn veg- Bake for 25 minutes, turning every 10 minutes. Garnish with vegetables, oil isn’t necessary to bring out sweetness, parchment paper. Sprinkle lightly with salt and pepper. Roast for 30 minutes, turning every 10 minutes to ensure etables every 10 minutes. Vegetables and garlic are done with pumpkin or sunflower seeds. Serve with vanilla and adding liquids to fruit before roasting is encouraged. when they are lightly browned and soft inside. Add salt frozen dessert. Garnish or drizzle with chocolate sauce or maple syrup. even roasting. If chips are not crisp, continue baking until they become crisp, checking every 5 minutes. and pepper to taste before serving. Try chocolate chips and crushed nuts as a topping. Total calories per serving: 121 Fat: 3 grams Total calories per serving: 163 Fat: 5 grams Carbohydrates: 25 grams Protein: <1 gram Total calories per serving: 87 Fat: 4 grams Sodium: 34 milligrams Fiber: 2 grams Roasting basics: Carbohydrates: 11 grams Protein: 4 grams Carbohydrates: 27 grams Protein: 3 grams Sodium: 49 milligrams Fiber: 2 grams Sodium: 73 milligrams Fiber: 5 grams • Preheat the oven according to the recipe. Lightly oil a cookie sheet or 9 x 13-inch cake pan.
10 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 11 Total calories per serving: 49 Fat: 2 grams Quinoa Salad with Roasted Asparagus Roasted Brussels Sprouts with Balsamic Roasted Carbohydrates: 7 grams Protein: 2 grams (Serves 4) Lemon-Dijon Sauce Portobello Mushrooms Sodium: 7 milligrams Fiber: 1 gram (Serves 4) (Serves 4) Serve this dish as a side or main dish. For a main dish, Orange Roasted Pineapple with add 4-8 ounces of sautéed seitan or tofu, cooled and This lemon-mustard sauce turns everyday Brussels Use the marinade for roasting portobellos in the winter mixed in with the roasted asparagus. How quickly the as- Chocolate and Coconut Sorbet sprouts into a gourmet delight. Serve with a vegetable and for grilling them in the summer. You can also use paragus cooks in this recipe depends on the thickness of (Serves 4) and rice casserole or baked beans and cornbread. Agave this marinade on cremini or button mushrooms that take the stalks. Check and turn stalks every 10 minutes so the nectar can be found in the natural foods section of stores. about the same amount of time to roast. asparagus doesn’t overcook. Photo of dish on front cover. Chocolate and pineapple pair up in this easy-to-make, decadent-tasting recipe. Wholesome Sweeteners dark 1 pound Brussels sprouts, washed and stems trimmed 1½ pounds asparagus, rinsed, tough stems removed, and cut 1½ teaspoons canola oil brown sugar is a vegan product, so look for it in the natu- 1 Tablespoon extra-virgin olive or canola oil into 2-inch segments 2 Tablespoons balsamic vinegar ral foods section at your local grocery store. A small scoop 2 Tablespoons Dijon mustard 1 Tablespoon canola oil 2 Tablespoons orange juice of coconut sorbet really makes this recipe shine. This 2 Tablespoons lemon juice 1¾ cups water 1 clove garlic, pressed recipe also works well with lemon sorbet. 1 teaspoon lemon zest 1 cup quinoa, rinsed Salt and pepper, to taste 1 teaspoon agave nectar 3 Tablespoons extra-virgin olive oil 4 portobello mushrooms, stems and gills removed 1 small pineapple, cut into wedges, ends, peel, and tough core ¼ teaspoon pepper ¼ cup balsamic vinegar removed Salt to taste (optional) 2 cloves garlic, minced In a small bowl, blend oil, vinegar, orange juice, garlic, ¼ cup dark brown organic sugar ¼ teaspoon crushed red pepper flakes salt, and pepper. Add mushrooms to mixture and baste. ½ cup fresh orange juice Preheat oven to 400 degrees. Place Brussels sprouts in a 1 carrot, small dice Use a plastic bag for this if you like. Allow mushrooms to ¼ cup roughly chopped toasted almonds (optional) baking dish. Drizzle with oil, toss, and roast for 30 min- ¼ cup sliced green onions marinate for 1 hour. 2 cups coconut sorbet utes, stirring and turning every 10 minutes. The sprouts Sea salt and freshly ground pepper to taste Preheat oven to 450 degrees. Place portobellos in a ¼ cup dairy-free chocolate topping should be browned on the outside and tender on the baking dish, stem side down. Pour marinade over porto- inside. While the sprouts cook, combine mustard, lemon Preheat oven to 400 degrees. Toss asparagus with canola bellos. Roast for 6 minutes. Turn, baste with marinade, Preheat oven to 450 degrees. Place pineapple wedges in a juice and zest, agave nectar, and pepper. Pour sauce over oil, lay in a baking dish, and roast for 20 minutes, or and roast the reverse side for 6 minutes. Serve portobellos baking dish. Combine brown sugar and orange juice in a cooked sprouts and sprinkle with salt to taste, if desired. until stalks soften. While the asparagus cooks, bring on buns with your favorite burger toppings and condi- small bowl and spoon half over pineapple, reserving half ments. water to a boil in a small pan. Add quinoa. When water Total calories per serving: 93 Fat: 4 grams to baste the pineapple as it roasts. boils again, reduce heat and simmer for 15-20 minutes Carbohydrates: 12 grams Protein: 4 grams Roast for 10 minutes, turn, brush with marinade, or until water is absorbed and grains are done. Let grains Sodium: 210 milligrams Fiber: 4 grams and roast another 10 minutes. Repeat until pineapple is sit for 5 minutes, then tender on the inside and browned fluff with a fork. on the outside. Serve with a scoop In a small bowl, of coconut sorbet. Garnish with blend olive oil, bal- almonds and drizzle with choco- samic vinegar, garlic, late topping. and red pepper flakes. Whisk until well Total calories per serving: 294 Fat: 4 grams blended and stir into Carbohydrates: 64 grams Protein: 1 gram Sodium: 28 milligrams Fiber: 2 grams the quinoa-mixture; add carrots, and onions. Add salt and pepper to taste. Top with aspara- gus spears.
Total calories per serving: 338 Fat: 16 grams Carbohydrates: 41 grams Debra Daniels-Zeller is a frequent Protein: 10 grams Sodium: 28 milligrams contributor to Vegetarian Journal Fiber: 7 grams and author of the Northwest Vegetarian Cookbook.
12 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 13 The Vegetarian Resource Group’s Roasting Runner-Up Scholarship Thank you to a Vegetarian Resource Group member who has helped us award an additional college scholar- ship. See past winners in previous Vegetarian Journals Laura McGuiness online at www.vrg.org. Vegetable ChartTime* Temperature (Fahrenheit) When in high school, Laura McGuiness from Asparagus 20 minutes 425° California wrote: “I have always adored animals. After reading The Jungle by Upton Sinclair, specifically the Artichokes (baby, cut in half) 15 minutes 450° chapter on how the animals were treated in the slaugh- Beets, small dice 30 minutes 400° terhouses, my compassion for animals prompted my decision to become a vegetarian. When I was 10-years- Brussels sprouts (small, whole) 35 minutes 400° old, my mother did not take me seriously. Now nearing Cauliflower (whole) 45 minutes 425° my 18th birthday, I have been a vegetarian for the past seven and a half years. Carrots (matchsticks) 30 minutes 425° I decided to begin volunteer work with an organiza- Fennel (wedges) 20 minutes 425° tion committed to rehabilitating animals from the wild, Eggplant (½-inch slices) 30 minutes 425° to help educate others about the importance of treating animals humanely … My commitment to supporting Garlic (cut off top/roast whole) 35 minutes 425° wildlife has also overlapped my volunteer work with Jerusalem artichokes (½-inch slices) 15 minutes 500° my school activities; as a vegetarian for the past seven years, I felt it necessary to create the James Lick Garden Kale 30 minutes 200° Leeks, sliced in half lengthwise 40 minutes 400° “My compassion for animals Mushrooms, button, cremini, turn halfway through 12 minutes 450° prompted my decision to Mushrooms, portobello, turn halfway through 12 minutes 450° become vegetarian.” Onions, whole, stem end removed 60 minutes 400° Onions, cut in half 30 minutes 425° Restoration Program to teach fellow students how to maintain a healthy vegetarian diet that respects animal without. And I know that I could use my gift of litera- Parsnips, sliced or cut in half lengthwise 30 minutes 425° life. I enjoyed watching the kids get excited about their ture to teach others about the importance of my first Peppers, whole 45 minutes 400° plants and go around trying all the fruits and vegetables passion, animal rights. Reaching these goals would be they had grown. Watching people who had previously my idea of the perfect life.” Potatoes (diced or fries) 20 minutes 450° scowled at the thought of vegetarian food realize that Laura is now attending the University of California Squash, summer, cut in half lengthwise 20 minutes 425° vegetables can actually be good was extremely rewarding at Berkeley, of course still vegetarian, and volunteering writing and editing for The Vegetarian Resource Group. Squash, winter, cubed 45 minutes 425° to me. During high school, I started adding vegetarian Sweet potatoes/yams, sliced or cubed 35 minutes 425° sidebars to my holiday columns of the school newspaper. To see additional scholarship winners and information Tomatoes, Roma, cut in half 90 minutes 325° Instead of talking about the traditional Christmas ham about the next contest, go to http://www.vrg.org/student/ or the Thanksgiving turkey I gave other advice. Eager scholar.htm. Tomatoes, Cherry, whole 90 minutes 325° to introduce others to my diet, I started bringing in Turnips, cut in quarters 30 minutes 475° vegetarian food: matzo ball soup, vegan marshmallows, If you would like to donate towards additional Vegetarian brownies, vegetarian bacon, falafels, tuna noodle cas- Resource Group scholarships or internships, please donate at serole without the tuna... www.vrg.org/donate. Writing is my second passion. I love to read and *Please note that roasting times are approximate. write. Literature is a part of my life I could never live
14 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 15 Hours: Depending on the corporate culture, food In the past two years, the company has done a lot of How to Become a Vegan By Nancy Berkoff, RD, EdD, CCE technology can be more 9-to-5 hours than other aspects research on applications for soy and botanicals (ginseng, of the food industry, depending on deadlines, manufac- gingko, St. John’s wort, etc.) in foods. turing parameters, etc. Benjamin earned his undergraduate degree from Rut- food Technologist gers University in organic chemistry. Before going on to E d u c at i o n : You’ll defi nitely want to be interested in earn his Masters degree, he wanted to work in the indus- The food industry has so many aspects, from food trucks tion, as do other professional organizations, such as the food, math, science, and computers! Food technology is try to get some real-life experience. He had been hoping to food engineering. If you think you might be more American Academy of Cereal Chemists. Certifi cation more science than art and more ‘test tubes’ than ‘soup to get into organic food research and development, but interested in the science rather than the art of the food generally requires a mixture of education and experience, pots.’ There is certainly room for creativity and passion the job market in that area was not open when he started world, then food technology may be a career option so you’ll work as a food technologist prior to obtaining a in food technology, but you’ll need to be able to translate his job search. you’d like to explore. certifi cation. that wonderful pot of sauce into formulas, packaging ap- His fi rst job after college was as a laboratory techni- Here are your fi rst cyber-stops for background infor- There is a wide variety of employment settings for plications, and quality control considerations. cian for a fl avor and fragrance company in New York mation on this fi eld: food technologists. Corporate food companies cover the City. Working in New York City was exciting, but he Time Considerations for Training: • Institute of Food Technologists: www.ift.org spectrum from fast food chain to elegant frozen entrée If you found the work uninspiring after a while. As a lab tech, • Research Chefs Association: www.rca.org development. Many national restaurant chains, such have the time, you’ll get a B.S., M.S., and PhD in food he performed basic tests on a routine basis (such as pH, You may want to review the “Vegan Chef” article I as Olive Garden or Cheesecake Factory, have corporate science. Some food technologists enjoy the university and soluble solids and color measurements), maintained the wrote for Issue Three 2014 of the Vegetarian Journal, as food technologists, usually working within the research research setting. Earning several food science degrees is lab equipment, and spent some time on computers. research chefs are a combination of chef and food tech- and development area, and may be developing new a useful networking technique for getting situated in the One of his friends was working for another company nologist. menu items, recommending ingredients and products for education or research aspect of food science. and suggested he apply for a position there. It required a From your research, you’ll see there are food technolo- menus, and assisting in corporate training. If you don’t have the time, you can fi nd a university in basic understanding of nutrition, computers, and labora- gists (also called food scientists) who work in research Corporate food technologists may work with chefs your area that has a food science department. They often tory skills. Benjamin had taken an undergraduate nutri- and development with new products, testing, and qual- and food service directors to develop and implement have extension services for small businesses. Services can tion class and one introductory food science class. Along ity control, to name a few. There are food technology “healthy” menu items and recommend ingredients and include short technology courses and assistance from with his chemistry background, he qualifi ed for the job. specialties who work in food packaging, food engineering products. They are available for consumer questions and extension agents. Taking short courses and seminars may His current responsibilities include developing ideas for (work with the machinery that produces food), fl avors participate in writing corporate policy and procedure, as help you decide what your emphasis might be once you new products, working up templates and protocols and and fragrances, frozen food chemistry…the list goes on well as media releases. have completed your basic biology, chemistry, food sci- budgets for lab experiments on the computer, experi- and on. Food technologists develop, test, and oversee the ence, computer, and business courses. Rutgers University, menting with new fl avors and additives to establish their On your path to food technology, you probably will production of fresh and processed products. For ex- University of California Davis, University of Michigan, properties, coordination of organoleptic evaluations (taste not specifi cally pinpoint “vegan food technologist”—that ample, Chef Wolfgang Puck worked with a team of food University of Florida, and Iowa State University are just a tests) for proposed products, and participating as a team will come after your initial education. After you have technologists to translate his famous pizzas from a fresh few of the schools offering such services. member for new product development. His current proj- completed your education and perhaps a few intern- product to a frozen product that stands up to the rigors ect is a soy-enhanced carbonated fruit juice. Benjamin is ships, you can then begin to focus on a specifi c aspect of of shipping and reconstituting by the consumer. Here are links to several university food science programs: enjoying his position and hopes to advance to senior food food technology. For example, some food technologists Food technologists develop fresh and processed technologist. may dedicate their entire career to soy foods or to cereal products for restaurants to ensure consistency of taste • Rutgers University – http://foodsci.rutgers.edu/ His Advice: chemistry. Once you have acquired your qualifi cations, and quality. For example, a national pizza chain may be • University of California Davis – http://foodscience. If you’re interested in developing food you’ll then be able to decide which companies or special- known for its great pizza sauce. The sauce was developed ucdavis.edu/ products, be sure to take basic chemistry, nutrition, and ties would work best for you in your vegan food career. in small quantities by a research and development chef • Cornell University – http://foodscience.cornell.edu/ food science, and supplement these with courses that of- There are many roads to a food technology career. and then translated into a mass-produced product by a • Iowa State University – http://www.fshn.hs.iastate.edu/ fer experience with laboratory techniques, applied nutri- Food techs may have majored in foods and nutrition, bi- food technologist. Labeling information, including nu- • Michigan State – http://www.fshn.msu.edu/ tion, and the industrial side of food science. ology, organic chemistry, food microbiology, food science tritional analysis, might be developed by a research and • University of British Columbia – http://www.landfood. HOW TO GET THERE FROM HERE: or food technology, among other majors. It is possible to development food technologist. ubc.ca/graduate/programs/food-science-msc An undergradu- pursue undergraduate and graduate degrees in food sci- Here is a rundown on some of the many factors you’ll • University of Manitoba – http://umanitoba.ca/afs/ ate degree in nutrition with a minor in food science, or ence. In addition to general science courses, food science want to consider for a food technology career: food_science/ vice versa, would start you on the road that Benjamin is courses will help you understand how to apply science to on. Food technologists must have a fi rm understanding food safety, preservation, processing, packaging, and use L o c at i o n : You’ll need to be located in an area where Here is a snapshot of a “newly minted” food technologist: of the nutritional, chemical, and physical properties of of ingredients. food is produced. This could be a large farm area where, food, along with an understanding of consumer trends Although professional licensure is not required by law, for example, food companies decide to produce canned Benjamin Ross is a junior food technologist for an East and business management. You have to be comfortable (such as what you need to be a registered nurse or a certi- tomato products very close to where the tomatoes are Coast company that develops natural fl avors and addi- with science and nutrition. fi ed teacher), the Institute of Food Technologists and the grown, or an urban area near food labs, test kitchens, or tives for beverages, health bars, and cold cereals. His com- Food technologists can obtain advanced degrees, spe- Research Chefs’ Association offer professional certifi ca- urban food manufacturing plants. pany has ridden the crest of the functional foods trend. cializing in certain areas such as packaging, fresh products,
16 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 17 or nutraceuticals (healthful ingredients naturally found in Financial Considerations for Salary: food). Food technologists can work in research and devel- One thing we can promise about the food industry is opment and quality control labs, in test kitchens for food that there is very little conformity as to job descriptions corporations, in restaurant and hotel corporate kitchens, or salaries. Salaries will depend on the type of operation, VEGAN on a and in private and public food and health labs. such as corporate hotel versus small independent versus Shoestring A recent Southern California Institute of Food Tech- part-time caterers, franchise operations versus free stand- Can a Low-Budget Vegan Menu Be Nutritionally Adequate? nologists (IFT) newsletter listed the following openings ing restaurants, etc. You may be able to get a feel for the for food technologists: quality assurance supervisor for local economy and pay rates by looking through some of a baking company, university faculty positions to teach the larger employment websites, such as Monster.com. By Karen Leibowitz food science and foods and nutrition, sensory lab techni- Aspects to consider, beyond salary, are benefi ts (health, cian, food scientist for a nutraceutical company, technical sick days, vacations, tuition reimbursement, and chances Former VRG intern Kitty Jones wrote a blog post, “Choose foods that provide more potassium, dietary fi ber, sales people, and research and development management. to travel), opportunities to learn and advance, ethics and “Being Vegan and Saving Money” (http://www.vrg.org/ calcium, and vitamin D.” – USDA IFT Junior membership is available for students and business philosophy, working conditions, neighborhood, vrgnews/2014jan.php), which refutes the misconception regular membership for food professionals. Food technol- willingness to work with your schedule, and job security. that following a vegan diet is expensive. She demonstrates Because Kitty’s diet consists of all plants, it is loaded with ogists who distinguish themselves can receive professional There are many opportunities in a food technology that eating a plant-based diet is not diffi cult for someone dietary fi ber. The bananas, honeydew melon, white bean member or fellow status, as well as different certifi cation career, including opportunities to travel extensively or to on a budget. She buys her food from bulk bins or in bulk chili, and several other foods contain potassium. Kale and levels. The IFT publishes two monthly magazines, Food be situated in a community. You may want to stay with portions, from farmer’s markets, or fi nds free food from fortifi ed tofu (Vitasoy Organic Nasoya Tofu Plus Firm Technology and The Journal of Food Science. The IFT is one ingredient for a lifetime or to work with a cornuco- food pantries and organizations like Food Not Bombs. was used for this analysis) also provide calcium, as well as very supportive of undergraduate and graduate students. pia of products on a short-term basis. She buys powdered soy and rice milks and even makes vitamin D in some tofu brands. Many larger cities or areas have their own branches of the her own liquid nut milks. She cooks her foods at home in IFT that offer networking, scholarship information, and Nancy Berkoff, RD, EdD, CCE is The Vegetarian Resource Group’s large batches and enjoys potlucks with friends rather than research internships for students. Foodservice advisor. She is a chef, registered dietitian, eating out or buying pre-cooked foods. and has a degree in food technology. In her article, she includes a rough estimate – and a Recommended Daily Allowances delicious composition – of her weekly food intake while I have included calories, fat, protein, and selected on a limited income. It consists of a variety of fruits, veg- vitamins and minerals. etables, grains, legumes, and a daily 1 Tablespoon to 1 cup serving of vitamin B12-rich nutritional yeast. Join The VRG and Receive Vegetarian Journal ! While expenses are important, it is always critical to ·Low-Cost Meal Plans Vegan Diet on a Budget
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$ can see how Kitty’s diet compares to federal guidelines g r o . g r v . w w w Although Kitty’s average intake seems to be about 200 and recommendations, and decide whether a vegan diet Name: calories less than her calculated calorie recommendation, that is low income is also wholesome. For the nutrient Kitty’s weight is stable. Since she’s not losing weight, she’s Address: content of foods, we used the USDA National Nutrient probably getting enough calories. It is a good idea to Database for Standard Reference. City: State: Zip: consume more calories on very active days. E-mail: Payment Enclosed (check or money order) Dietary Guidelines Fat Please charge my (circle one) MC / Visa: # Expires: / “Eat a variety of vegetables, especially dark-green and red and recommendation: 51 – 89 grams fat/day based on Send $25 and receive the quarterly Vegetarian Journal; $35 in Canada and Mexico; other foreign orange vegetables and beans and peas.” – USDA Kitty’s age, gender, weight, height, and activity level subscribers, please send $45 in U.S. funds with a postal money order or by credit card. By mail: VRG, Box 1463, Baltimore, MD 21203; By email: [email protected]; Online: www.vrg.org/subscribe; Kitty’s diet consists of a wide variety of vegetables ranging Kitty’s average: 37 grams/day By phone: (410) 366-8343, Mon.-Fri. 9-5 Eastern; By fax: (410) 366-8804 from kale and arugula to sweet potatoes and white beans.
18 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 19 Thursday: “Choose a variety of protein foods, which include ...beans and vegetables, and legumes. Kitty’s Menu • 3 whole-wheat pancakes peas, soy products, and unsalted nuts and seeds.” – USDA • 2 cups roasted garbanzo beans Major sources: watermelon, honeydew melon, chard • veggie stir-fry (12 ounces of fortified tofu, Kitty’s choice of protein sources come from a variety of wraps, brown rice bowl, white bean chili Monday: cabbage, onion, kale) plants. Her protein sources are tofu, hummus, white bean • steel-cut oatmeal (¼ cup dry) • 16-ounce kale/banana smoothie chili, black beans, pistachios, cashews, and brown rice. • 5 apples • 2 Tablespoons fortified nutritional yeast Vitamins • 5 chard wraps (with ½ sweet potato, miso, arugula, garlic) Folate Friday: Minerals • brown rice bowl (with soy sauce, ½ sweet potato, Recommendation: 400 mcg folate/day • 1 watermelon, sliced plantain) Note: The major sources are listed below, but keep in Kitty’s Average: 674 mcg folate/day • 1 honeydew melon • 3 slices of whole-wheat bread mind that almost every food plays a part toward getting • Sandwich with 2 Tablespoons hummus and kale • 5 cups of salad the recommended amount of nutrients. Because of her high consumption of legumes, fruits, and • 2 bowls white bean chili • ¼ cup fortified nutritional yeast vegetables, Kitty gets an ample amount of folate daily. • 3 slices whole-wheat bread Calcium • ¼ cup fortified nutritional yeast Tuesday: Recommendation: 1,000 mg calcium/day Major sources: white bean chili, chickpea saag, sweet 1,181 mg calcium/day • steel-cut oatmeal (¼ cup dry) Kitty’s Average: potato soup • 10 homemade onion rings Saturday: Kitty’s use of calcium-fortified foods and green vegetables • 3 apples • 2 bowls Mesa Sunrise cereal (no milk) Vitamin B12 helps her to have an adequate calcium intake. • 2 bananas • 1 orange Recommendation: 2.4 mcg vitamin B12/day • 5 cups of salad • 2 apples Kitty’s Average: 3.5 mcg vitamin B12/day • 2 whole-wheat tortilla wraps (brown rice, black • 16-ounce kale/banana smoothie Major sources: breaded fortified tofu, veggie stir-fry with beans, cashew cheese, lettuce) • 4 cups white bean chili fortified tofu, whole-wheat pancakes (made with soymilk) Vitamin B12 can be easily incorporated into a vegan diet • 2 Tablespoons fortified nutritional yeast • 12-ounces of breaded/baked tofu by using fortified products like fortified tofu, fortified nu- • 2 Tablespoons fortified nutritional yeast Zinc tritional yeast, and fortified cereals, nut milks, and juices. 8 mg zinc/day Wednesday: Recommendation: Sunday: 7.78 mg zinc/day • sweet potato soup (with ½ sweet potato, kale, Kitty’s Average: Major sources: breaded fortified tofu, vitamin B12-rich • About 100 strawberries (throughout the day) brown rice, and 2 cups garbanzo beans) nutritional yeast • Sandwich with 2 Tablespoons hummus and kale • 5 cups of salad Kitty’s use of beans and brown rice contributes to her • 5 cups of salad (with figs and pistachios) • 3 whole-wheat pancakes adequate zinc intake. Vitamin D • Whole wheat cabbage dumplings • 2 cups chickpea saag (spinach or other greens) Recommendation: 15 IU vitamin D/day • 3 apples • ½ bag tortilla chips and 1 jar of salsa Major sources: white bean chili, brown rice bowl, tortilla Kitty’s Average: 3.73 IU vitamin D/day • 2 bowls Mesa Sunrise cereal (no milk) • 2 cups red bean chili wraps, sweet potato soup • Steel-cut oatmeal (¼ cup dry) • ¼ cup fortified nutritional yeast Vitamin D, an aid in calcium absorption, can come from • ¼ cup fortified nutritional yeast Iron foods or be absorbed from ultraviolet B light. With just Recommendation: 18 mg iron/day 5-30 minutes of sunlight on arms and legs twice a week, Kitty’s Average: 22.3 mg iron/day one can stimulate vitamin D production. Kitty spent Kitty consumed an average of 37 grams of fat per day, budget, eats whole foods and thus consumes virtually no time in the sunlight every day, sometimes several hours. ranging from 21-60 grams. A suggestion for someone trans fat and very little saturated fat. Vegetarians may need as much as 1.8 times the RDA for Her calculated daily average excludes her vitamin D pro- slightly under the recommended amount of fat intake iron. Because Kitty eats brown rice, beans, and other duction from sunlight. See link for more information on would be to consume more nuts and nut butters. For ex- iron-rich foods, her iron intake is about 1.3 times the getting adequate vitamin D from sunlight exposure and ample, Kitty’s meal plan would only need an additional Protein RDA for iron. foods: http://www.vrg.org/journal/vj2009issue2/2009_is- 2 Tablespoons of peanut butter each day to reach the Recommendation: 46 grams protein/day based on sue2_vitamin_d.php recommended amount. Kitty’s age, gender, weight, height, and activity level Major sources: sweet potato soup, red bean chili, white bean chili, chickpea saag, tortillas, breaded fortified tofu Major sources: breaded fortified tofu, veggie stir-fry with “Keep saturated fat to less than 10% of calories […] keep Kitty’s Average: 86 grams/day fortified tofu trans fatty acid consumption as low as possible.” – USDA Potassium Kitty eats on average 86 grams of protein, ranging from Recommendation: 4,700 mg potassium/day Karen Leibowitz wrote this article while interning with The Vegetarian Fast food and processed foods – which have substantial 55 – 143 grams on a given day. Because Kitty lives an ac- Kitty’s Average: 4,637 mg potassium/day Resource Group. She is studying nutrition in college amounts of saturated and trans fat – are not the only tive lifestyle, it is important for her to consume adequate and hopes to become a Registered Dietitian. options for a tight budget! Kitty, while keeping under protein to properly repair muscles. Kitty consumes potassium from melons, grains, starchy
20 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 21 The Vegetarian Journal’s Continued from page 2, Nutrition Hotline... 2014 Essay Contest Winner out. If your dietary calcium intake is low and you can’t 3 Bolland MJ, Barber PA, Doughty RN, et al. 2008. meet the RDA through your food choices, a low-dose Vascular events in healthy older women receiving cal- calcium supplement can help to make up the differ- cium supplementation: randomized controlled trial. A Privilege, not a Punishment by Hannah Measom, Age 9 ence. So, for instance, if your dietary calcium intake BMJ. 336:262-6. hovers around 700 mg per day and you need 1000 mg 4 All the kids in my gardening club looked at me with “I lamb. It is a privilege for me to be vegan. of calcium, a calcium supplement that provides 300 mg Lewis JR, Radavelli-Bagatini S, Rejnmark L, et al. feel sorry for you” kind of looks when I turned down the Suzanna is another girl in my club. She also didn’t eat does not seem excessive. Ideally, however, you would 2014. The effects of calcium supplementation on veri- chocolate fudge brownies John, one the birthday brownies, but that’s because meet your calcium needs from food. fied coronary heart disease hospitalization and death in of the kids, brought in for his birth- she is allergic to dairy. She does feel sad, Of course, if you already have osteoporosis or have postmenopausal women: a collaborative meta-analysis day. Then another kid named Aaron like she is missing out when she doesn’t eat a medical condition that affects your calcium needs, of randomized controlled trials. J Bone Miner Res. announced, “Hannah doesn’t get to the brownies. In fact, her mother always you should discuss calcium supplementation with your 10.1002/jbmr.2311. [Epub ahead of print] eat yummy stuff because her parents brings her an alternate snack. Suzanna feels health care provider. 5 make her eat vegan.” she didn’t choose to be allergic to dairy. I, Spence LA, Weaver CM. 2013. Calcium intake, 1 This was my chance to explain to on the other hand, feel special enough not Xiao Q, Murphy RA, Houston DK, Harris TB, vascular calcification, and vascular disease. Nutr Rev. my club that no one makes me be to have to eat non-vegan. I choose my way Chow WH, Park Y. 2013. Dietary and supplemental 71:15-22. vegan. It’s my own choice. And yes, of eating. calcium intake and cardiovascular disease mortality: the 6 when I was a baby, my parents did The next time we had a club meeting, National Institutes of Health-AARP Diet and Health Reid IR. 2014. Should we prescribe calcium supple- feed me only vegan food. In fact, I’ve I brought pictures of some of the animals Study. JAMA Intern Med. 173:639-46. ments for osteoporosis prevention? J Bone Metab. been a vegan since birth. My family that live at SASHA farm sanctuary. I told 21:21-8. 2 and I regularly volunteer at SASHA everyone about Lulu, the pig, who rolls Bolland MJ, Grey A, Avenell A, Gamble GD, Reid R. 7 (Sanctuary and Safe Haven for Ani- over on her back and loves getting her belly 2011. Calcium supplements with or without vitamin Wallace RB, Wactawski-Wende J, O’Sullivan MJ, mals) farm sanctuary, the Midwest’s rubbed. All the kids were surprised to hear D and risk of cardiovascular events: reanalysis of the et al. 2011. Urinary tract stone occurrence in the largest farm animal sanctuary. At how these animals loved playing and loved Women’s Health Initiative limited access dataset and Women’s Health Initiative (WHI) randomized clinical SASHA, I have personally taken care life. In fact, the whole club wants to visit meta-analysis. BMJ. 342:d2040. trial of calcium and vitamin D supplements. Am J Clin of animals like chickens, pigs, cows, and lambs. I see the farm sanctuary. I will ask the owners of SASHA farm Nutr. 94:270-7. non-vegan food as disgusting. Just like I would never eat if I can bring the club there in the near future. Then, my pet dog or my neighbor’s baby, I would never eat a perhaps everybody will want to feast only on vegan pig (who is just as smart as a dog), or a baby animal like a brownies! Notes from The VRG Scientific Department The Vegetarian Resource Group in the News The Vegetarian Resource Group’s Annual Essay Contest Rules Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was interviewed for Today’s Dietitian about vitamin B12, for CafeMom about vegan pregnancy and feeding vegan infants, and for Family magazine To enter VRG’s annual essay contest, just write a 2-3-page essay on any aspect of veganism or about children who have chosen vegetarian diets and what parents should know. vegetarianism. Indicate your age range: age 14-18, age 9-13, or age 8 and under. A $25 prize will be awarded to the winner. VEGAN Outreach All entries must be postmarked by Monday, May 2, 2015, for this year’s contest. VRG Food Service Advisor Nancy Berkoff, RD, EdD, CCE, went on a cruise with a Navy ship returning from Entrants should base their entries on interviews, personal experience, research, and/or Hawaii to Los Angeles. She was able to work with the food service specialists on board to incorporate vegan options personal opinion. You need not be vegetarian to enter. All essays become property of into the available on-board foods and beverages. The Vegetarian Resource Group. Only winners will be notified. The winning essay will be Thank you to Elsa Spencer, PhD (nutrition) for staffing the VRG booth at the Charlottesville VegFest in published in Vegetarian Journal. September, 2014. Elsa was interviewed by one journalist student at the University of Virginia about VRG and her volunteering for VRG. A blogger from “Veggin’ Out and About” took her picture and interviewed her. Send entries to: The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203 The Vegetarian Resource Group gave information to over 120 dietitians and other health professionals who work Include your name, age, address, phone number, school, and teacher’s name. in settings such as assisted living, continuum care communities, and correctional facilities. Institution staff generally cater to meat eaters, but dietitians gladly took information for a few vegetarian patients, relatives, and themselves.
22 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 23 For a recent catering event, Star of Siam Thai Res- taurant in Long Beach, California created a braised Jackfruit Salad Cooking with fusion cuisine jackfruit entrée, rubbing the bulbs with a (Serves 5) mixture of chili and curry powder, placing them on the char broiler to partially blacken them, and then simmer- This is a ‘fire and ice’ type of salad, with both mild and ing them in a green curry sauce “spiked” with jalapeños. spicy ingredients. It does contain one very rich ingredi- JackfruitBy Nancy Berkoff, RD, CCE If you have leftover young jackfruit, you can simmer it ent – coconut cream – but it is worth the calories for a with pasta, such as vermicelli, Israeli couscous, barley, or special occasion. This recipe gains flavor over time, so quinoa and your favorite sauce, herbs, and spices for a you may want to prepare and refrigerate it 1-2 days prior ackfruit is the “porcupine” of the vegetable world. etc. However, they cannot ship to the USA at this time: savory hot entrée. to serving. Can you imagine the first person to brave its fright- http://www.jackfruit365.com/about_us.html. ening exterior? If the exterior didn’t scare you off, the All of the following recipes use young jackfruit, also 1½ cups chopped young green jackfruit (canned, drained; aroma of an overripe jackfruit could be a large deterrent. Here are some web and mail-order sources: J called green or unripe jackfruit. Canned young jackfruit frozen, thawed; or fresh, seeded*) The jackfruit is also one of the more “gi-normous” fruits Fresh Jackfruit: Alphonso Mango Company: http://www. should be drained. Rinse the jackfruit if you would like 1½ cups coconut cream (not coconut milk) around. We’re talking up to 70 pounds of prickly skin, alphonsomango.com/info.html can ship fresh jackfruit to to remove some of the salt. Frozen young jackfruit should ½ cup chopped fresh or canned, drained tomatoes “ribs,” bulbs or pods, and seeds. some states when in season. be thawed before using in the recipes. ½ cup sliced red or sweet onion (your choice) Forbidding exterior aside, the interior of jackfruit Local Harvest: listings of local farms that ship fresh/ 2 teaspoons peeled, minced fresh ginger is golden and creamy looking, with individual pods or canned/dried fruit: http://www.localharvest.org/store/ 1 teaspoon seeded, chopped fresh chili (the heat is your bulbs dotted with large black seeds. The pods or bulbs, fruits.jsp choice) which are actually coverings for the dark seeds, can be Canned/Frozen Jackfruit: Amazon: Yes, believe it or not, Chinese Five-Spice Jackfruit (Serves 6-8) ½ teaspoon white pepper eaten fresh, roasted, or used as a cooking ingredient. Amazon has canned young jackfruit in brine: http://www. 1 Tablespoon minced fresh cilantro or flat-leaf parsley Unripe or “green” jackfruit (unripe it is still beige, white, amazon.com/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck% This is a simmer-all-day recipe that can be made ahead of or golden) is often called “vegetable meat” for its chewy 3AJackfruit time and then reheated as needed. Place the jackfruit in a large bowl, cover, and refrigerate texture and mild flavor. Jackfruit seeds can be roasted or Phillam Filipino Store: canned and frozen young jackfruit for 10 minutes. Mix all remaining ingredients except boiled, like chestnuts. Some people leave the seeds inside http://www.philamfood.com One 20-ounce can young green jackfruit in brine (drained and cilantro in a bowl. Combine jackfruit and coconut mix- the bulbs and cook the two together. The nuts soften rinsed) or 3 cups frozen, thawed young jackfruit, or 3 cups ture, mix well, garnish with cilantro, and serve cold. You during cooking and can be eaten like a chewy bean. Young jackfruit has a great ‘chew.’ The flavor is neutral, seeded, rinsed fresh jackfruit can also serve this salad as a warm-weather entrée, with If fresh jackfruit is not available or is out of season, it so it will adapt to any herbs or spices you choose to add. ½ cup chopped white onion chilled noodles, flatbread, or as the topping for a simple can be purchased frozen, dried, or canned either in brine The pods are usually about 2-3 inches around and are 2 Tablespoons lime juice or tangerine juice green salad. (usually unripe) or in syrup (ripe and sweet, not used as very nice to add to stews. It can be chopped, shredded, or 1 Tablespoon minced fresh garlic a vegetable meat). Young or unripe jackfruit is what is sliced, and formed into cutlets, steaks, burgers, and balls 2 Tablespoons low-sodium soy sauce Total calories per serving: 204 Fat: 16 grams needed for “vegetable meat.” Canned young jackfruit or used as a ‘meat crumble.’ Jackfruit has an advantage 1 Tablespoon peeled and minced fresh ginger Carbohydrates: 14 grams Protein: 3 grams can be found at Asian and South Asian stores and online; Sodium: 67 milligrams Fiber: 7 grams over veggie meat substitutes, as it doesn’t contain any 2 teaspoons Chinese Five-Spice mixture frozen young jackfruit is often available as well. Be cer- *Jackfruit calculated as rinsed sodium, fat, artificial color, preservatives, or gluten, and 1 teaspoon organic brown sugar or maple syrup tain to select young, green, or unripe, canned in water or does have fiber and vitamin C. It is lower in protein than 1 teaspoon black pepper brine, to use jackfruit as a vegetable meat. Ripe or canned soy, beans, or meat substitutes, with about 3 grams of Water as needed jackfruit in syrup is for dessert use. protein per 8 ounces (1 cup). Fresh jackfruit can often be too ripe to use as ‘meat.’ We have included interesting and tasty young jack- Put the jackfruit in a slow cooker or crock pot. Add re- It can be hard to find, or is sold in quantities too large fruit recipes at the end of this article. If you are into maining ingredients, mix, and add just enough cold water to conveniently use before it ripens. However, fresh ripe low-maintenance preparation, you can simply marinate to cover the mixture by about one inch. Depending on jackfruit is a great sweet snack, terrific for eating right drained, rinsed (to remove salt) young jackfruit in your your equipment, cooking should take about 3 hours, stir- from the shell or as an ingredient in fruit salads or sorbets. favorite combination, such as barbecue sauce, oil and ring occasionally. The mixture is done when the jackfruit If you do find a source for fresh unripe jackfruit, you can vinegar, or Italian dressing or salsa, for about 30 minutes is “fork tender” (pulls apart easily with a fork). clean, seed, and cut it and freeze for later use. and then sauté or microwave to tenderize. If you don’t You may want to serve this hot over rice or rice When tackling fresh jackfruit, you are going to want care to wait, or you would like your jackfruit very chewy, noodles; create an Asian pizza by spreading on a pizza to ask for a tutorial on cutting and cleaning it from the you can grill or barbecue jackfruit pods that you’ve tossed crust and baking at 400 degrees for about 5 minutes; or store staff, or you can view many different videos online. with your favorite seasonings. You can then shred or slice use as a filling for steamed buns. Be certain to do your homework before working with a the jackfruit and use it as an ingredient tossed with hot fresh jackfruit! Here is an example of one jackfruit tuto- pasta; stir-fry or combine pasta, rice, and jackfruit and Total calories per serving: 42 Fat: <1 gram rial: http://www.youtube.com/watch?v=MsafP-TDi_k. bake as a casserole; or add the jackfruit into a marinara Carbohydrates: 9 grams Protein: 1 gram Here’s another great website offering recipes, history, sauce, chili or soup. Sodium: 225 milligrams Fiber: 5 grams Photo Courtesy of Melissa’s Produce 24 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 25 Vegetable oil spray ½ teaspoon dry yellow mustard (optional) ½ cup chopped onion Savory Jackfruit Cutlets 1 cup chopped onion 1 teaspoon ground black pepper 20-ounce can young green jackfruit in brine (rinsed and (Makes 2-3 cutlets) 2 cloves garlic, minced 3 Tablespoons no-salt tomato paste drained) or 3 cups frozen, thawed fresh young jackfruit or 3 2 Tablespoons seeded chopped fresh chili (your choice of 1 teaspoon apple cider vinegar cups seeded, rinsed jackfruit This recipe can be used to create a main entrée jackfruit heat) 1 teaspoon vegetable oil 2 cups drained, firm tofu or one 15-ounce can white beans, “steak” or a jackfruit “burger,” as well as jackfruit “neat” 1 teaspoon cumin 1 teaspoon orange juice concentrate drained balls or the “meat” filling in a casserole. A basic recipe is ½ teaspoon red pepper flakes ¼ cup water 2 Tablespoons dried, crushed arame or nori provided here. You will want to personalize it with dried ½ teaspoon chili powder 2 teaspoons maple syrup 2 Tablespoons nutritional yeast or fresh herbs and spices of your choosing. One 15-ounce can white or pinto beans or 2 cups cooked 1 Tablespoon Old Bay Seasoning beans, drained Spray a medium non-stick skillet with vegetable oil spray. 2 Tablespoons finely minced fresh garlic 1 cup canned young jackfruit in brine (drained*) 3 cups canned no-salt-added chopped tomatoes, with liquid Over medium-low heat, add onion and garlic. Heat and 1 teaspoon prepared mustard (your choice of variety) 1 cup peeled, boiled white, purple or gold potatoes 2 teaspoons hot sauce (or to taste) stir until very soft, about 4 minutes. Set pan and mixture ½ cup dry rolled oats Vegetable oil spray 1 cup cut corn (frozen, thawed or fresh, cut off the cob) aside. Vegetable oil spray ½ cup minced onion 4 cups water Drain and rinse the jackfruit well if using canned jack- 1 Tablespoon seeded minced bell or chili pepper fruit, rinse if using fresh, thaw if using frozen; be certain Place onions and jackfruit in a food processor and pro- 1 teaspoon minced fresh garlic Place jackfruit in a bowl and shred with a fork as much all seeds and coverings are removed, using only the “meat” cess until the jackfruit is broken into pieces about ½-inch as possible. Set aside. Spray the bottom of a large pot or central portions of the jackfruit. Place jackfruit in a in size. Do not over-process—we don’t want a paste! Add The jackfruit needs to be mashed, so if the canned with vegetable oil. (You will be cooking the chili in this medium bowl and toss with chili flakes, paprika, mustard the tofu or white beans into the processor along with all jackfruit is not tender enough to be mashed, place it in a pot.) Add onions, garlic, fresh chili, cumin, red pepper (if using), and black pepper. Place the skillet back on the remaining ingredients except oats and oil spray. Pulse microwave bowl and microwave for about 30 seconds or flakes, and chili powder. Mix and cook over low heat, stove over low heat. Add seasoned jackfruit. Stir and heat only to combine; this should be a very chunky mixture. steam on top of the stove until tender. Combine jackfruit stirring, until onions are soft, about 3 minutes. Add until jackfruit is coated and warm, about 2 minutes. Place the mixture into a bowl, add oats, and stir well to and potato in a bowl and mash until the mixture is fairly remaining ingredients and bring quickly to a fast boil. In a small bowl, mix together tomato paste, vinegar, combine. Refrigerate for at least 30 minutes. The mixture consistent. Immediately reduce heat, cover and simmer, stirring oc- oil, orange juice concentrate, water, and maple syrup. can be made a day ahead and stored in the refrigerator Spray skillet with oil. Cook onions, chili, and garlic casionally for 15-30 minutes or until jackfruit is cooked Add to jackfruit, stir, and heat for about 5-10 minutes, until ready to cook. until soft, about 2 minutes. Add jackfruit mixture; cook to desired tenderness. until you reach the texture you would like. The less When ready to cook, preheat oven to 375 degrees. and stir over low heat for 2 minutes. Remove from heat Serve over cooked rice or corn bread, or use as the cooking, the more chewy the dish; the more cooking, the Spray a non-stick baking sheet with oil. To make ap- and refrigerate for at least 30 minutes (or overnight, if base of a chili-vegetable soup or as ingredient in a baked more tender the dish will be. proximately 2-inch croquettes, measure ¹/³ cup (about desired). chili casserole. You may leave the jackfruit whole, or dice, shred or 4 Tablespoons) of the mixture and shape it into a patty. Preheat oven to 400 degrees. Shape cooled mixture julienne, depending on your preference. Serve warm over Carefully place on the baking sheet and repeat until all into “cutlets,” “burgers,” or “balls.” Place on non-stick Total calories per serving: 133 Fat: <1 gram the bread or grain of your choice. the mixture is used. Bake for 10 minutes. Carefully turn baking sheet and bake for 10 minutes, turning once. The Carbohydrates: 27 grams Protein: 6 grams each croquette and bake for another 10 minutes. Serve prepared “cutlets” or “burgers” can then be (carefully) Sodium: 62 milligrams Fiber: 8 grams Note: If you would like a very chewy texture, you can hot as an entrée, as the filling for a submarine sandwich, grilled or finished in a skillet (with a small amount of preheat the oven to 400 degrees, spread the cooked or as a “seafood burger.” vegetable oil spray). The “balls” can be briefly steamed mixture on a non-stick baking sheet, and bake for about and served with pasta or with crusty bread. Peppery Jackfruit 10 minutes, until slightly dry. Baking makes it easier to Note: If you would like to bread the croquette, you (For tacos, sandwiches, etc; Serves 5-6) shred the jackfruit. can use approximately ½ cup of seasoned dried bread Total calories per serving: 127 Fat: <1 gram crumbs, matzo meal, panko (rice), or cornmeal. Spread Carbohydrates: 28 grams Protein: 3 grams This is a versatile recipe depending on how you decide to Sodium: 41 milligrams Fiber: 9 grams Total calories per serving: 66 Fat: 1 gram breading on a plate and carefully coat each croquette on *Jackfruit calculated as rinsed cut the jackfruit – dice, slice, julienne, etc. It can be used Carbohydrates: 13 grams Protein: 1 gram both sides prior to placing on baking sheet. as a sandwich filling (pulled barbecue or sloppy Joe); taco, Sodium: 40 milligrams Fiber: 6 grams enchilada or burrito filling; or pizza topping. You could Total calories per serving: 102 Fat: 3 grams Jackfruit Chili also toss it with pasta, or serve it over steamed rice or Carbohydrates: 12 grams Protein: 8 grams (Serves 8-10) grains. Jackfruit “Not Crab” Croquettes Sodium: 39 milligrams Fiber: 6 grams (Serves 8-10) This recipe will hold up very well for several days in the Vegetable oil spray refrigerator (after it is cooked) and can be served hot as ½ cup minced onion Jackfruit is often called vegetable meat. For this recipe, an entrée or cold as a sandwich filling or dip. 2 cloves garlic, minced (approximately 1 Tablespoon) jackfruit is used as “vegetable fish!” If you can find arame, Nancy Berkoff is the Foodservice advisor for One 20-ounce rinsed and drained young green jackfruit in a type of seaweed frequently used in Japanese cuisine, it The Vegetarian Resource Group and author of One 20-ounce can young green jackfruit in brine (rinsed and brine, or 3 cups fresh or frozen, seeded young jackfruit adds a mild seafood flavor to this recipe; if arame is not Vegan Meals for 1 or 2. drained) or 3 cups frozen, thawed young jackfruit or 3 cups 1 teaspoon chili flakes available, crumbled nori (dried seaweed) can be used. seeded, rinsed fresh jackfruit 1 teaspoon paprika
26 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 27 veggie bits veggie bits Summer Staff Needed Hand-Formed ‘Cheesy’ Squares A Divine Treat Just like the cheesy lunchbox Hail Merry Miracle Tarts are for Vegetarian Kitchen in Burgers snacks you remember, but bet- special after-dinner (or before!) International Teen Camp Field Roast is knocking ter, Earth Balance brings you desserts to satisfy your conscious it out of the park with The Global Youth Village, a residential international Vegan Cheddar Flavor Squares. sweet tooth. These tarts feature a another great vegan prod- leadership camp in Virginia’s Blue Ridge foothills, These snacks are non-GMO, creamy, ganache-like filling that uct. Literally. Their newest is seeking seasonal food service staff in their vegetar- Kosher, and free of trans fat! tops a cocoa or almond flour crust venture, the Hand-Formed ian kitchen. Eighty youths and staff explore meat-free They’re lightly salted and just – perfect for gluten-free diets. The filling is made with Burger, is not only a hit in international, whole foods cuisine prepared by a team perfectly crunchy. You’ll be coconut and other raw oils to create a creamy consis- grocery stores and at foodie that is passionate about quality and good nutrition. surprised at the amount of tency. The tarts are about the size of the palm of your events, but in stadiums and ballparks too. They are Housing, meals and salary provided. Dates: mid-June cheddar flavor loaded into each square. Earth Balance hand and each tart can be around two servings; they already available at sports venues in Seattle, Cleveland, till mid-Aug, 2015. (Details on website by first week uses sustainable palm oil and works with the Non- are great treats for kids and day-trip travels. Hail Merry and San Francisco and expanding all the time, so be of January. ) Seeking both experienced professional GMO Project. Earth Balance Vegan Cheddar Flavor offers a wide variety of flavors to satisfy any palate. The sure to request them at your local venue if you would staff and those who want to learn! To learn more and Squares can be purchased at Whole Foods Markets Coconut Vanilla Crème, Chocolate Mint, and Persian like to see more (or any) vegan food at games. apply, visit http://www.globalyouthvillage.org, email and the natural foods sections in grocery stores. Try Lime are especially mouth-watering. The Chocolate It’s easy to tell from the organic shape that each Leila Baz at [email protected], or call 540-297-5982. some for yourself; they may just taste like nostalgia in flavors are rich and decadent. Visit the Hail Merry patty is formed by hand. They are hearty, juicy, and a box.Written by Devlyn Perugini, VRG Intern website at www.hailmerry.com to purchase these tarts, taste somewhere between a classic burger and a veg- macaroons, and other products, or to view retailers Get Some Culture etable patty. You can clearly see bits of barley, carrots, who sell Hail Merry products. Some retailers include onions, and celery, but the flavor leans toward a meat Chickpea Chips Dismiss what you thought you knew about sauerkraut: select Wegmans and Whole Foods locations. Written by analog, especially when amplified by cooking on a Murukku is a traditional South Indian snack made of this is not the overboiled cabbage you may be familiar Karen Leibowitz, VRG intern. with. Farmhouse Culture’s sauerkraut is raw, organic, grill or in a cast iron grill pan. The burgers are sold in dal (chickpea) flour and rice flour, and seasoned with and a mouthful of tangy delicious snap. They’ve packs of four for $8.99. Visit www.fieldroast.com for a salt and sesame seeds. It’s an elegant spiral-shaped infused old-world fermenting techniques with six fresh complete list of brick and mortar and online retailers, treat shaped by hand for festivals such as Diwali. Maya O-Loves flavors, from the traditional Classic Caraway, which is including Whole Foods, Wegmans, Vegan Essentials Kaimal’s Chickpea Chips are a modern version, re- Olives are naturally low calorie and flavorful, but due perfect atop a vegan brat or dog, to a gorgeous magen- (www.veganessentials.com), and Pangea Vegan imagined in chip form for convenience snacking that to pits and brine, they’ve never exactly been lunch box ta Ginger Beet. VRG staffers were partial to Garlic Products (www.veganfoods.com). Written by Samantha you definitely won’t want to wait for a special occasion staples. The I Love Snacking company aims to change Pickle, Smoked Jalapeño, and Kimchi. We enjoyed the Gendler. to eat. Kaimal has created three flavors based on the that with their colorful, no-fuss, no-drip pouches that Smoked Jalapeño piled on top of baked red potatoes, original ingredients: Lightly Salted, Seeded Multigrain, contain about 10 boldly-flavored olives each. There are the Kimchi as a topping for Korean portabello burgers, and Sweet Chili, which has a lasting spicy-garlic kick four zingy varieties, all of which are plump, juicy, and Mock Meat and the Garlic Pickle straight out of the pouch! The that comes from the Asian spice asafetida. All three pit-free: Chili & Garlic, Lemon & Rosemary, Chili Vegetarian Plus is Vege flavors are strong enough to perk up any dish, but are varieties are light and crispy, with no oily residue left & Oregano, and Basil & Garlic. I Love Snacking also USA’s line of 100% vegan not overwhelming. behind on fingers after snacking. In addition to being offers other travel-friendly foods with a Mediterranean products that specializes in Try this kraut on vegan sausages, sandwiches, tasty alone or dipped, Chickpea Chips contain no flair: Hummus with Mini Crackers, Stuffed Grape alternative meats to mock soups, or tossed in salads and grain dishes. As a bonus, GMOs or trans fats and are gluten-free, kosher, and Vine Leaves, Black Olive Tapenade, and Pepper and just about any classic dish. the pouch packaging is BPA free, fully recyclable, and vegan. You can look for Maya Kaimal Fine Indian Artichoke Bruschetta. The 4-oz sizes make great single- The textures that these analogs offer are fibrous and made without environmentally harmful chemicals. Foods Chickpea Chips in a natural foods store near serve snacks for a picnic or airplane, while the teeny- tender enough to fool even meat-eaters. We sampled Farmhouse Culture Kraut is sold in select natural you, or order from a list tiny 1-oz options are perfect for children’s lunches. the Kung Pao Chicken and Lamb Vindaloo, both of foods stores nationwide. Visit their website at www. of specialty online retail- Look for them at HEB Supermarkets, BJ’s Wholesale which were in sauces full of rich flavor without being farmhouseculture.com for a list of those stores, and if ers such as Williams Club, Duane Reade, and World Cost Plus Markets. overly salty or too spicy. Try mixing them with rice you’re in the San Francisco Bay Area, farmer’s markets Sonoma, Amazon They’re also available on 14 airlines and through select and vegetables. Products are frozen and sold in conve- that host this kraut. By Karen Leibowitz, VRG intern. Fresh, and iGour- online retailers. Visit www.ilovesnacking.com for more niently packaged boxes with servings for two to four, met, by visit- details. Written by Samantha Gendler. ready to heat and serve. ing www. To view the selection of Vegetarian Plus products, mayakaimal. visit www.vegetarian-plus.com. Fill out the contact com. Written by form on the website, call (888) 772-8343, or send Samantha Gendler. an email to [email protected] to order. By Karen Leibowitz, VRG intern.
28 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 29 reviews reviews Vegan Finger Foods Peas with Pumpkin and Sofrito, Moroccan Vegetable Salad Samurai (ISBN 978-0-7382-1487-0) is a 180-page I was studying international relations/foreign policy- Tagine with Couscous, Korean Kimchi Hot Pot, book. It is published by Lifelong Books and retails for $19.99. making at Georgetown University when I became vegan. By Celine Steen and Tamasin Noyes Curried Tofu Papaya Wraps, and Carrot Spice Cupcakes You can purchase this book from your local bookstore or My interest in veganism stems from a strong belief in with Chocolate Cream Cheese Frosting. online. Reviewed by Debra Wasserman. non-violence as well as a deep concern about world The next time you invite fam- Plant-Powered for Life (ISBN 978-1-61519-187-1) is a hunger. I’m especially happy to see that Powerful Vegan ily and friends over to your 384-page book with color photos. It is published by The Messages explains the concept of ahimsa. Ahimsa is a home, you may want to prepare Experiment and retails for $24.95. You can purchase this Everyday Vegan Eats Sanskrit term that means nonharming. As this book recipes from Vegan Finger Foods. book from your local bookstore or online. Reviewed by Debra By Zsu Dever states, ahimsa means “to go through life doing the least As the title reveals, you’ll find Wasserman. amount of harm, hurting, killing… as possible; and it more than 100 recipes for bite- This new cookbook is filled means to do the most amount of helping, assisting, and size food that’s sure to please a with beautiful photos and useful benefiting of others as possible.” Don’t you wish more crowd. The book includes gorgeous photos, too. Salad Samurai tips for a novice or experienced people understood this concept? By Terry Hope Romero One section of the cookbook features items that vegan cook. A helpful chart Readers are introduced to the thoughts of many lead- can be eaten while held in your hand. Enjoy Snacking lists recipes that can be pre- ers in the vegan movement who crossed paths with Jay How often has a non-vegetarian Chickpeas in various flavors, Kale Cucumber Cups, pared in less than 30 minutes. Dinshah. Several have been involved with the Natural family member or friend told Baked Jalapeños, and Glazed Sugar Snaps. Next, you’ll Nutritional analyses are not provided. Please note that Hygiene movement, International Vegetarian Union, you that you can always eat a find stuffed dishes with dips including Kimchi-Stuffed some of the recipes are high in fat, but most are not. North American Vegetarian Society, and other groups salad when dining out or attend- Sausages, Baked Buffalo Tofu Bites, Baked Frittata Some of the creative recipes include Cream of including Gentle World, FARM, The Vegetarian Society ing a family function or party? Minis, and Pulled Jackfruit Mini Tacos. Mushroom Soup (using almonds and vegan milk for the of DC, The Vegetarian Resource Group, The San My first thought is: Why would The next chapter is Bread-Based Bites, which base), Hot and Sour Soup with Bok Choy, Portobello Francisco Vegetarian Society, The Toronto Vegetarian I only want to eat a salad?! Now includes Smoky Four-Seed Crackers, Mini Savory Fajitas with Roasted Poblano Cream Sauce, Asian Society, and others. This book belongs in every library you can share the new book Salad Samurai with others, Scones, Twisted Bread Sticks, and Spinach Swirls. Chopped Salad, Tandoori Tofu and Vegetables, Scampi so future generations will understand their vegan roots. and the next time you are offered a salad, perhaps it will Finally, Chapter 5 is Sweet Little Somethings, including Pasta with Asparagus and Walnuts, Baked Macaroni Powerful Vegan Messages (ISBN 978-0-942401-24-0) is a be a hearty one meant to be a meal in itself. Caramelized Bananas with Chocolate Chipotle Sauce, and Cheese, Tater Tot Casserole, Classic-Style Benedict, 344-page book. It is published by American Vegan Society The first section in this book is salad toppings, Tahini Caramel Corn, Almond Crescents, and Mini Country Hash, Fudge Brownies, Blueberry Scones, and and retails for $14.95. You can purchase this book from your including Back at the Ranch Dressing, Creamy Cilantro Lemon Cupcakes. Soft Pretzels. local bookstore or online. Reviewed by Debra Wasserman. Vegan Finger Foods (ISBN 978-1-59233-594-7) is a 176- Lime Dressing, and Green Curry Dressing, along with Everyday Vegan Eats (ISBN 978-0-9854-6626-8) is a 224- page book. It is published by Fair Winds Press and retails for 5-Spice Tamari Almonds, Chia Crunch Croutons, page book. It is published by Vegan Heritage Press, LLC and $22.99. You can purchase this book from your local bookstore Maple Orange Tempeh Nibbles, and Coconut Bacony retails for $19.95. You can purchase this book from your local Think! Eat! Act! or online. Reviewed by Debra Wasserman. Bits. bookstore or online. Reviewed by Debra Wasserman. By Raffaella Tolicetti Next, the creative salad offerings in this vegan cook- book are primarily divided into seasons. For spring, This vegan cookbook is written by a Plant-Powered you may want to try Blueberry Tamari Greens Bowl, Powerful Vegan chef working on a Sea Shepherd ship. for Life Asparagus Pad Thai Salad, or Thai Seitan Larb in Messages Sea Shepherd is most known for its By Sharon Palmer, RDN Lettuce Cups. During the summer you can prepare By H. Jay Dinshah and Anne Dinshah anti-whaling campaigns. The photos East-West Roasted Corn Salad, Green Papaya Salad will influence you to start cooking. Sharon Palmer is a Registered with Lemongrass Tofu, Plums Love Arugula Salad, or I met Jay Dinshah, founder of Some of the recipes you’ll find in Dietitian and a fan of whole Backyard Buffalo Ranch Caesar Salad. the American Vegan Society, this book are Pasta Broccoli Potatoes foods. Her latest book is for When fall rolls around, enjoy Grilled Miso Apples soon after I became vegan and and Walnuts, Asparagus Cream Lasagna, Pumpkin vegans and those simply want- & Brussels Sprouts Salad, Italian Wedding Farro Salad, have known his daughter Anne Gnocchi, Seitan in Red Wine Sauce, Peanut Satay Stir- ing to add healthy plant-based Collards & Sweet Potato Crunch Bowl, or Hazelnut since she was a child. Anne has Fry, Massaman Tofu Mushroom Soup, Garlic Scrolls, dishes to their menus. Shiitake Butternut Salad. Finally, during winter you can done a wonderful job updating this book that contains and Oat Macadamia Chocolate Cookies. Please note that There are many creative reci- prepare Gingery Beets & Lentils with Tahini and Agave her and her father’s words as well as many other vegan nutritional analyses are not provided and some of the pes in this book, including Pear Nectar, Pomegranate Quinoa Holiday Tabouli, or Seitan individuals’ stories. Some of the information shared goes recipes are high in fat. Buckwheat Pancakes, Arugula Salad Pizza, Tuscan Kale Steak Salad with Green Peppercorn Dressing. back 60+ years. Veganism is considered cool today; how- Think! Eat! Act! (ISBN 978-1-62106-666-8) is a 192-page Salad with Nectarines and Brazil Nuts, Sweet Potato Color photos and helpful tips can be found through- ever, after reading this book you will better understand book. It is published by Microcosm Publishing and retails for Harvest Wild Rice Salad with Persimmons and Baby out this book. Nutritional analyses are not provided; the history of the vegan movement in the United States $19.95. You can purchase this book from your local bookstore Spinach, Gnocchi with Pistachio-Orange Pesto, Pigeon however, most recipes do not appear to be high in fat. and have more knowledge of what it means to be vegan. or online. Reviewed by Debra Wasserman.
30 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 31 reate a Vegg Join The VRG and Receive Vegetarian Journal ! C Low-Cost Meal Plans lp ie W · e o Vegan Diet on a Budget
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sity, and private practice dietitians. Staff from g r o . g r v . w w Clinical Research Center. In addition to helping w www.vrg.org/donate several food companies also us with the dinner, that week she also participated asked us questions related to in the National Associaton of Bionutritionists First ___ $25 Membership. Receive Vegetarian Journal vegetarian labeling. Amus- Annual Nutrition Clinic, hosted their tour of the ___ $50 Receive Journal and Vegans Know How to party Cookbook (384 pages) ingly, when students of one Morehouse Bionutrition Core, and presented at of our nutrition advisors the Academy of Nutrition and Dietetics Annual ___ $100 Give Vegetarian Journal subscriptions to dietetic students came by the booth, and saw Meeting on “Food Fermentation: Connecting ___ $500 Life Member their professor’s book on our Ancient Traditions with Science.” ___ $1,000 Support outreach to young people table, they took selfi es of Thank you also to Kay for hosting a meeting of ___ $5,000 Support outreach to health professionals themselves and the book. the Vegetarian Nutrition Dietetic Practice Group ___ I’d like to contribute $____ monthly. earlier in the year. ___ Please list my name or company in Vegetarian Journal as a Supporter ___ Please keep me anonymous Name:catalog Address: City: State: Zip: E-mail:
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32 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 33 Vegan Cooking Tips Quick and Easy Couscous Dishes Vegetarian Action By Nancy Berkoff, RD, CCE Texas Dietitian Debbie King Challenges a Stubborn Reputation re you in a hurry? You may think it’s just too That’s it! You can add fresh or dried herbs, minced much work to cook grains, but this is not neces- garlic or vegetables, saffron threads, or your favorite by Karen Leibowitz A sarily true. Some grains are quick-cooking, gener- seasoning mix. To serve about 5 people, you’ll need 1 cup ally requiring less than 30 minutes to prepare, including of Mediterranean couscous and about 2 cups of water In the land of pickup trucks, sunny skies, and red vegetarian/vegan diets in several ways, and has noticed brown rice, couscous, quinoa, buckwheat groats (kasha), (or vegetable stock). Spray some vegetable oil in a pot, meat diets lives vegetarian cook, educator, and advo- interest in vegetarianism growing. She volunteers to and bulgur. add couscous and sauté it for about 2 minutes or until cate Debbie King, R.D. Over the years, this Texan host a booth promoting vegetarian resources at the Traditional couscous, which is fine grained, or Medi- most of the oil is absorbed. Heat your selected liquid, has seen the perception of vegetarian diets in her area annual meeting of Texas dietitians. This booth is spon- terranean couscous (also called Israeli or pearl couscous) pour over the couscous, and allow it to simmer until it change for the better. sored by the Vegetarian Nutrition Dietetic Practice is actually pasta, but cooks like grains. Selecting the is soft. Some people like to sauté onions or garlic in the Debbie and her family have Group. She also lectures about vege- whole grain version offers lots of nutrition, including B oil before adding the couscous. Others like to cook the been vegetarians since she was tarian diets to dietitians at long-term vitamins, potassium, protein and fiber, with no sodium, couscous on the stove until it is just soup and then bake 10-years-old. Her parents wanted care facilities, helped establish a fat or cholesterol. it, covered, until it is dry. to raise the family vegetarian for website for the Vegetarian Nutrition Traditional, fine-grained, whole wheat couscous is In addition to savory dishes, whole wheat couscous, religious reasons, and out of her Dietetic Practice Group to provide definitely a ‘last minute, I’m really hungry’ dish. Boil traditional or Mediterranean, can be used as the base four siblings, Debbie was the least evidence-based nutritional infor- some water or broth, pour over couscous, cover, allow to for warm or cold sweet dessert salads. Toss warm cous- willing. As she grew into her teen mation, and teaches community steam for about 10 minutes, fluff, and it’s ready to eat! cous with a small amount of melted vegan margarine or years, she was mostly vegetarian, cooking classes. During her cooking Mediterranean pearl-shaped couscous requires a bit olive oil, rice syrup, fresh blueberries, and chopped fresh but when eating out with her non- classes she takes the time to explain more attention and time…but not much! Mediterranean mint and serve warm or chilled. Another option is to vegetarian friends, she experiment- the nutritional benefits of plant- couscous is usually prepared as a pilaf, but can be done toss couscous with sweetened vegan yogurt, lemon zest, ed with meat every now and then based diets and helps clarify miscon- just like pasta – add to boiling water, allow to cook until chopped dates, and dried apricots and nuts. Then bake to see if she liked it. Her choice ceptions about topics like protein. tender, drain, and serve hot. until golden brown for a hot dessert salad. to stay vegetarian was influenced Because of her work, a local If you have the time to prepare a pilaf (remember to Pearl couscous can be cooked on the stove, in the by her distaste for the texture of Texas hospital now offers a meatless make extra, as the leftovers taste great), here are the steps: oven, as described above, or even in a rice cooker! Pearl meat, and more importantly her entrée at each meal. When running 1. Sauté the Mediterranean couscous in a small amount couscous cooks quickly and can be used as an entrée, desire to be as healthy as possible. into former cooking-class attendees of vegetable oil or vegan margarine just to coat the pearls. with lentils or beans, as a side dish, added to soup, or As a result of her involvement in stores and restaurants, she notices 2. Cover and simmer in just enough liquid to allow the cooled and made into a salad. with Pacific Union College’s home that they are choosing vegetarian/ grain to become tender. economics department and tak- vegan options. She also trains hos- ing her first food science class at Visit Debbie King’s website at www.TexasVeggie.com pital chefs on how to make veggie Loma Linda University, her “pas- for cooking class handouts, recipes, and information meals. sion for nutrition was ignited,” as about types of vegetarian diets. Debbie encourages anyone pur- Bequests she began her journey to become a suing a vegetarian-focused dietetics The VRG depends on the generous contributions of our members and supporters to continue our educational projects. registered dietitian. career to have hope because there are not nearly as Though the world may not become vegetarian in our lifetimes, we realize that we are planning and working for future Moving to Texas from Nevada during her teen many challenges now to promoting plant-based diets generations. years as a vegetarian was a challenge. There were very as there were in the past. She says, “The number of few options for her family; even the vegetable side l Your will and life insurance policies enable you to protect your family and also to provide a way to give long- plant-based foods from all sectors of the food industry dishes were made with chicken broth or seasoned with lasting support to causes in which you believe. Naming The Vegetarian Resource Group in your will, IRAs, or life continues to grow with the consumers’ growing inter- insurance policy will enable us to increase our work for vegetarianism. bacon. Even now, Texas seems to hold a reputation est in meatless meals.” for a lack of vegetarianism. Recently, her family took a l One suggested form of bequest is: I give and bequeath to The Vegetarian Resource Group, Baltimore, Maryland, the trip to Alaska and while ordering lunch, a family from sum of dollars (or if stock, property, or insurance policy, please describe). Canada sitting with them said, “We thought there Karen Leibowitz wrote this article while interning with The l To be sure your wishes are carried out, please speak with your attorney specifically about writing the correct were no vegetarians in Texas,” to which her youngest Vegetarian Resource Group. She is studying dietetics at information in your will. daughter replied – “It’s just the four of us.” James Madison University. Since moving to Texas, Debbie has promoted
3434 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 35 THE VEGETARIAN RESOURCE GROUP NONPROFIT ORG. VEGETARIAN JOURNAL U.S. POSTAGE g PAID P.O. BOX 1463 BALTIMORE, MD BALTIMORE, MD 21203 PERMIT NO. 9169 Vr . www.vrg.org
NEW VRG BROCHURES: The Vegetarian Resource Group has come out with two new vegan brochures, Vegan Diets in a Nutshell and Vegan Nutrition for Teenagers. To access PDF files of the brochures, please visit http://www.vrg.org/nutshell/. You can request copies of these brochures for tabling or other educational efforts by calling (410) 366 - 8343 or e-mailing [email protected]. A donation for printing and postage is always appreciated.
VRG Outreach Booth at Chicago Vegan Mania Thank you to Jessica Schiappa, RD, Eric Sharer, RD, and Andrew Getz who staffed The Vegetarian Resource Group booth at Vegan Mania, and gave out information to over 360 people who came by the table. Eric and Jessica were also on a vegan nutrition panel called “The Latest in Plant-Based Nutrition.”
INSIDE THIS ISSUE: QUICK AND EASY COUSCOUS If you would like to volunteer at VRG booths, DISHES; VEGGIE ACTION BY REGISTERED DIETITION DEBBIE contact Nina at [email protected] or the Vegetarian KING; ARE CALCIUM SUPPLEMENTS NECESSARY? Resource Group, email [email protected]. Printed on recycled paper! recycled Printed on