Balakrishnan

September 2009

RESIDENT YOGI Balakrishnan

Also in this issue: Chennai, Beetroots, Fish-Farming, Organic Food, and what you can do Beyond Recycling The Chief Veggie Speaks! Contents What an incredible month for VegVibe where we Rooting for Beets 02 witnessed a rapid growth of subscribers, very good feedback and incredibly-strong support. Swimming in Controversy 03 Flaxing for Omega-3 05 I’m pleased to report that we’ve surpassed the (con- servative) 300-reader milestone we set ourselves, Out & About 06 just by word-of-mouth - with more than a little Food review help from Facebook and the Vegetarian Society of Vegetarian Heroes 08 Singapore (who mentioned us in their eNewslet- Balakrishnan Matchap ter) of course. The Vegan Society based in the UK also dropped us an email to congratulate us, as did Beyond Recycling 10 countless individuals who appreciate our efforts. Shaping the consumer psyche Cosmopolitan Chennai 12 Well, we’ve incorporated as much of the feedback as we could into this issue and we certainly plan to Talk Shop 15 refineVeg Vibe further in the months ahead. Product review

Meanwhile in this issue, we hope you’ll like our (Organic) Food Fight 16 ideas on looking beyond recycling to reduce waste Veg Kitchen 17 in the first place (Page 10), as well as our analysis Recipes that fish-farming is hot on the heels of land-farming as the next major ecological problem (Page 3). Print & Film 19 Media review We certainly hope that you will be inspired to visit Cosmopolitan Chennai (Page 12) and convinced to get Design & Editing by Ganga yourself a copy of The China Study (Page 19) that has Concept & Content by Halimah taken the local vegan and vegetarian community by storm in recent months. Contributing Writers Sandeep Jaganath and Ngo Kau Wee

As ever, please continue to vote for your favou- Cover Photo by Lim Yaohui rite article(s) in this issue on our website at http://yaohui.viewbook.com/ http://vegvibe.com and feel free to email us at [email protected] anytime. The editor would like to thank Mr Balakrishnan Matchap for graciously agreeing to be featured in this issue.

This issue may be freely distributed in its entirety and parts of the content may be quoted so long as it is credited to VegVibe. The material in this publication is the intellectual property of Gangasudhan and Halimah, both of whom reserve copyright.  Finally, some additional benefits include Rooting normalising blood-pressure levels and pre- for Beets! venting constipation. By Halimah Selection & Storage With its brilliant ruby hue, the beetroot When selecting beetroots look for unblem- is a unique root-vegetable that offers a host ished ones that are hard and firm to the of health benefits. Deriving its roots (pun touch (soft and wilted beetroots have usu- intended) from the wild seabeets, the beet- ally been left on the shelf for too long). root was first farmed in the eastern Medi- Also, choose smaller beetroots over larger terranean and Middle-East. Though only ones as the former are usually sweeter and the leaves of this plant were consumed tender. then and the beetroot itself was reserved only for its curative purposes, the arrival of Store beetroots by trimming the tops as the French in the 1800’s led to the chefs in- the leaves will sap moisture from the bulb. corporating this vegetable into the cuisine Wipe away excess dirt and store them in which was well received in Central and the refrigerator’s crisper drawer for about 7 Eastern Europe. to 10 days where necessary. Freshly cooked beets can also be frozen for up to 10 months Nutritional Benefit but need to be peeled before being frozen in airtight containers. Virtually fat-free, beetroot is a good source of carbohydrates, proteins, and essential Beets can be eaten raw or cooked and to vitamins and minerals – an average-sized retain the nutrients and colour, the recom- cup of beetroot contains approximately mendation is to cook the beetroot without 8.5g of carbohydrates, 1.5g of protein, and peeling as the skin can be easily rubbed off 1.5g of dietary fibre. Cooked beetroots are under running water afterwards. also high in folic acid which is beneficial in preventing birth defects in unborn babies, while its antioxidant properties, derived from betacynanin – its deep red colour – and Vitamin C, may inhibit the formation of cancer-forming compounds.

Used as an aphrodisiac in ancient civilisa- tions, the high levels of boran mineral found in beetroot have been thought to influence the production of human sex hormones (don’t get ideas). Recent research further suggests that nitrates in the beetroot lead to a reduction in oxygen uptake, thereby making exercise less strenuous.

 Swimming in controversy

By Halimah

penchant for healthier food choices, in- A While aquaculture makes substantial con- creasing world populace and the popularity tributions to food supplies and takes the of certain types of cuisine worldwide have pressure off wild stocks, the sustainability combined to drastically decline the world’s of its practices has come under stern ques- fish. Scientists estimate that the number of tion. large predatory fish in the oceans has fallen by a whopping 90% since the 1950’s and For one, the very act of setting up an aqua- alarmingly, research indicates that despite culture pond would mean a destruction of halting the overfishing of certain species the coastal ecosystem. Not only do other like cod, the numbers of those species have marine life get displaced, the concentrated barely increased. release of organic waste from fish acts as a burst of plant nutrients that causes harm- Oceans Being Farmed Too ful algae blooms and also increases the tox- Aquaculture, which basically refers to ma- icity of the ocean. rine-farming of plants and animals, appears to have been accepted as a viable solu- Furthermore, the use of pesticides in aqua- tion to the pressing problem of overfish- culture kills other marine life in the sur- ing and the need to preserve endangered rounding vicinity – for example in Scotland, marine life. However, aquaculture does not salmon farmers use a certain chemical to quite address the root cause of overfishing reduce the occurrence of sea-lice infections (which in turn is a direct consequence of in the salmon but this chemical is known excessive consumption) and only provides to kill oysters, mussels and other shellfish an alternative that facilitates the voracious within a 25-metre range of the salmon consumption to continue at current rates. cage.

 Irony of Fish-Farming More worryingly, cheaper ingredients such Not only does aquaculture contribute to as wheat, soy protein, feathers and bone environmental degradation, it presents the meal are added to fish-feed to keep aqua- greater issue of inefficient use of limited culture costs low – a Forbes Asia article in food resources. On average, it takes about June 2009 casually reveals. This not only 2 pounds of fish-feed to consequently pro- raises sceptical questions about the quality duce 1 pound of flesh but the popularly- of the fish being grown in these farms but consumed fish like salmon and tuna are also ethical concerns on genetically modi- themselves carnivores and live off other fied fish which can grow bigger and faster smaller fish. with less feed - such transgenic fish, if re- leased into the wild, can cause ecological Thus, it is not surprising that a 2007 Time havoc. magazine report revealed that a staggering 37% of all global seafood is ground up as It looks like the global problem of land- fish-feed. The irony is that these ‘smaller’ farming is unfortunately about to be joined fish are usually caught from the wild – by fish-farming, but hopefully the push for thereby leading back to the very same per- environmentally-sustainable aquaculture ils of overfishing. can change that fate.

 Omega-3 fatty acids – a family of essential Flaxing for unsaturated fatty acids – are vital for brain function as well as for the body’s normal growth and development. As the human Omega-3 body is incapable of producing this particu- By Halimah lar nutrient, we need to obtain it from the source of Omega-3 and comes easily avail- food we eat. Traditionally, consumption of able in capsules, although it has to be care- fatty fish such as salmon and tuna has been fully stored below 30oC due to its sensitivi- widely encouraged as a means to acquir- ty to heat. Other sources include hempseed ing Omega-3. Even in Singapore, the Health oil, walnuts and pumpkin seeds, however, Promotion Board encourages 2 servings of the Omega-3 is in the form of alpha lino- fatty fish per week to ensure an adequate leic acid (ALA) which varies in the extent to intake. which our bodies synthesise into the more useful DHA and EPA nutrients. So what can vegetarians do? Research does suggest that vegetarians and in particular However, there is hope as scientists have vegans have a greater challenge in acquiring discovered that the source of Omega-3 in Omega-3 fatty acids. However, the problem fish is the microalgae they consume and to- is not merely in getting sufficient intake day’s vegan supplements can thus provide of these fatty acids but also providing an direct dosages of the EPA and DHA nutri- optimal ratio of Omega-6 acids to Omega-3 ents. Nevertheless, even with these supple- ones, with studies suggesting that this ra- ments, it is always important to maintain tio should suitably be between 2:1 and 4:1. a holistic diet based on fruit, vegetable and However, as Omega-6 is widely available grain. in the vegetarian diet as vegetable oils and soy, there is a tendency to over-consume it Additional information on plant food and ALA as compared to Omega-3. ratios is available at http://www.ajcn.org/cgi/ content/full/78/3/640S/T1 Due to its anti-inflammatory properties, Omega-3 has been linked to a host of health benefits. In particular, they have been touted to prevent heart disease, stroke, diabetes, arthritis and breast cancer. Though vegetarians are already less-susceptible to such ill- nesses because of the overall healthy diet, a deficiency in Omega-3 can lead to general malaise, fatigue and poor skin condition, and is particularly important for pregnant women.

Enter the Flaxseed Flaxseed for one is a rich and affordable

 Out & About This humble-looking vegetarian food- with a dark-coloured ‘skin’, drizzled with stall in a coffee shop sells one of the best barbeque sauce and is served together mock-chicken rice. It brings me closest with a few pieces of mock-char-siew as to my memories of what a plate of real well. chicken rice looks or tastes like - not that I miss it though. The mock-chicken pieces arrive on a sep- arate plate from the rice, which simply Some may think that it is weird for veg- enriches the whole eating experience, etarians to go for mock-chicken, but and is part of a set that comprises soup, these mock meat varieties do show how special chilli sauce, dark soy sauce and a creative vegetarian dishes can be and sizable serving of cucumber and tomato how vegetarians are clearly not ‘missing pieces with Chinese parsley. With more out’ on anything. fragrant rice and some leafy greens this would certainly be the perfect chicken The mock-chicken rice comes in two dif- rice dish. ferent flavours - ‘white’ (steamed) and ‘black’ (roasted). The white version has This stall is not a one-hit-wonder and layered, tender ‘meat’, comes complete serves a variety of other local delights with ‘skin’, and is soaked in a fragrant such as laksa, hor-fan and mee goreng, sesame sauce. The black version comes all of which are equally delicious. Review with photos Li Wei Vegetarian by Ngo Kau Wee Blk 151 #01-41 Serangoon North Avenue 2

 Out & About

Classic Lao Di Fang Park Mall #B1-12 9 Penang Road www.classicldf.sg

Photos courtesy of Classic Lao Di Fang Vegetarian Restaurant Formerly from Apollo Centre and then ness is not for the uninitiated. Hotel Royal at Queen Street, Classic Lao Di Fang Vegetarian Restaurant has finally Their Mango ‘Pork Chop’ offers two piec- settled down at Park Mall and is now lo- es of mock-ham that is perfectly fried in cated beside Dhoby Ghaut MRT station. crispy katsu batter, with cheese in the centre that oozes out as one bites into They serve a huge variety of dishes, rang- it - simply ‘sedap’ (Malay for delicious). ing from herbal pot to monkey-head mushrooms and dim sum, and cater to The Stir-Fried Chilli ‘Fish’ is just like bar- different needs - whether you are look- bequed sting-ray served over a hot plate ing for a quick and economical lunch and the texture of the mock-fish, strong for a single person or an elaborate fam- barbeque flavour and unique chilli will ily dinner. certainly not disappoint.

This restaurant stands out with their spe- Among their dim sum variety, the carrot cialty dishes and if you like spicy food, cake gets a thumbs-up for its crispy out- you must try their Spicy Noodles (Ma La side and soft inside with mock-ham bits. Mien) served in soup and presented in a In fact, almost everything looks good on unique-looking pot that simply puts one their menu and one is simply spoilt for in the mood for some hot stuff. But be choice. warned though that the level of spici- Review by Ngo Kau Wee

 To set things right and as a protest state- ervation. Since turning vegetarian, Bala feels V Balakrishnan ment, Bala has started a group called YEAH! much healthier and emotionally calmer and Matchap, 40 (Yogis for the Environment, Animals and Hu- advises new vegetarians to arm themselves E manity!) in an effort to realign practitioners with information by reading reliable books Fitness Instructor back to the original yogic principles of com- on vegetarian nutrition, and also interact G munity-work, animal-rights and nature-pres- with fellow vegetarians to understand their Intriguing, passionate, vivacious; these are journey towards a plant-based diet. E but some adjectives that describe this V brawny fitness trainer and yoga teach- 1) What is one veg food that T er who professes to be a full time hu- describes you best and why? E man being first. While easily passing off South Indian Meal on Banana Leaf A for someone in his late-twenties, Bala - lots of variety, you won’t know G belies his forty years with ease and where to begin! It’ll leave you so full R confidence that comes along with being you won’t have to eat for 2 days and E comfortable in his own skin. it comes complete with Dessert! I 2) If you were given one wish for the T Turning vegetarian 14 years ago as a world, what would it be? A statement against cruelty to animals, I wish Humankind would use its A world hunger and environmental amazing knowledge and technology N degradation, Bala finds that vegetarian- of the ‘Army Half-Marathon’ in 1997 on better - build things that last. Things are made rather fragile these days so much ism is best-suited and the most effective a completely vegan diet. so (that) people accept mediocrity as the norm rather than the exception... and this R ‘plastic culture’ has seeped into the Human psyche and is defining Human relation- way to solve these looming world issues ships too. We can do much better. I H - with an immediate positive impact and These days Bala is better known for his no need to wait for change to happen. involvement in yoga - which he first 3) What misconception about vegetarianism gets your goat? A started half-heartedly as an alternative That it is not ‘complete’ therefore unhealthy. E Although his transition to vegetarianism to running when he sustained injuries 4) What is your favorite book or show on vegetarianism? N was initially thwarted by well-meaning due to over-training. And as his injuries friends and family who felt that such Favourite book is Harvest for Hope - A Guide to Mindful Eating by Jane Goodall. R healed, he found himself fascinated by Favourite show is Earthlings by Shaun Monson & co-produced by Persia White. a diet was nutritionally deficient, he the yoga philosophy which encourages convinced them otherwise by not falling the individual to connect with all living 5) What would be a ‘Quotable Quote’ to you? H O ill and becoming healthier than them! things in a profound and enlightening “The animal shall not be measured by man. In a world older and more complete than ours, manner. E An avid athlete since young who they move finished and complete, gifted with E has represented his school, club and extension of the senses we have lost or never S Bala strongly feels that the first aim of attained, living by voices we shall never hear. R country, Bala shares from experience They are not brethren; they are not underlings; yoga - ‘Ahimsa’ (Sanskrit for non-violence that a plant-based diet has strengthened they are other nations, caught with ourselves in his immune system and also assisted in or non-harming) - has been sorely over- the net of life and time, fellow prisoners of the O the recovery process after arduous train- looked and contemporary yoga teach- splendor and travail of the earth.” ing sessions. In fact, his notable achieve- ers even erroneously espouse that being Henry Beston, The Outermost House, 1928 E ments include winning the local section vegetarian is not a necessity. S   Eco-Living Eco-Living Shaping the consumer psyche Are the Frills Really Necessary? begun to think of ways to protect the Another point of contention is the ob- environment (as opposed to just advo- Beyond Recycling By Halimah session with packaging – almost every cacy and lip-service). consumer product comes with elaborate packaging that is surplus to needs. The However, the campaigns to encourage ecycling is almost Though many customers do reuse these R fact is that we contribute to the landfills recycling and waste reduction alone synonymous with eco-living, being plastic bags for various purposes such each and every time we purchase such cannot solve the problem and the effort indeed a crucial component of as lining their rubbish bins, we have products with elaborate packaging be- must come from each and every indi- preserving what little natural to look at the bigger picture and take cause they typically end up in the trash vidual involved in the production cycle reserves that remain on our globe. note of where these non-biodegradable the moment we reach home. – from the manufacturer right down to Unfortunately, recycling is not an end products eventually end up. the consumer. in itself and many of us fail to look Similarly, when presenting gifts, using beyond recycling and ensure that we What we need to consider then is the an attractive paper bag (that can be So the next time you feel tempted to buy reduce waste and unnecessary idea of sufficiency – purchasing only easily reused) instead of wrapping pa- a trendy outfit or gadget, consider how consumption in the first place. what one needs and not what one wants per (beautiful as it may be) that is torn your actions ultimately affect the envi- (which can, and often is unlimited). off and discarded, might be a better ronment and whether you really need While the government’s effort for a option. the item or is it just a ‘want’. greener environment has translated to a It is not an uncommon sight to see commendable recycling rate of 56% in consumers rushing to purchase the latest In recent times, governments Singapore, more needs to be done to electronic gadgets (iPhone aficionados, around the world have start- Don’t Create Waste! ensure that our scarce landfills are not we’re looking at you) when they have a ed to wake up to the very overwhelmed with waste in time to come. perfectly usable – albeit dated – 1. Avoid disposable batteries and real threat of global warm- product. invest in rechargeable batteries ing and climate change, Fundamentally, as a society and as which are cheaper in the long run and have sincerely citizens of the globalised world, we need The same goes for our to look beyond just sorting our paper, wardrobe where, in the 2. Use a cotton cloth to wipe up spills plastic and glass products for recycling pursuit of keep- instead of paper towels and napkins and consider how these products ended ing up with the up in our hands in the first place. latest trends, we 3. Use cloth nappies for babies stock up on instead of disposable diapers Think Before You Act (Nonchalantly) the latest whenever possible For example, despite the launch of the outfits and ‘Bring Your Own Bag’ initiative in 2007, it is r e l e g a t e 4. Bring your own mug to work common knowledge that many patrons clothes that instead of relying on plastic or at supermarkets do not bother to bring we deem passé styrofoam cups their own reusable bags. (but sometimes are as good as new) to the 5. Buy groceries in bulk which will In fact, most commuters miss the spir- back of the closet. reduce not only the packaging costs it of the message and think nothing of but also the number of trips to the tossing a token sum in return for plastic supermarket bags to carry their purchases.

  Veg Travel Veg Travel When you get hungry Finding vegetarian and vegan food in Cosmopolitan Chennai is a breeze as the concept of vegetarianism is widely understood and Chennai By Halimah accepted due to India’s strong Hindu influence. man traffic but also the cattle that share he fourth largest city in India, T the road with them! Be warned though, Chennai (located in Tamil Nadu) is a fine Vegans, however, are better off avoiding that it is important to fix the fare before showcase of its traditional Indian roots and Indian sweet desserts altogether as they even boarding any auto-rickshaw. colonial heritage. Once an outpost of the tend to contain diary. Also, it is advisable British East India Company, this coastal city to regularly check if dishes have diary in Alternatively, you can hop onto the is a mere four hours from Singapore via ‘Touristy’ things to do them before placing orders. electric trains with fixed fares but these affordable daily flights. If you you are looking for a good are usually extremely crowded (think Though many wholly-vegetarian sardines in a can). shopping spree, you can head down to For the uninitiated, Chennai’s intricate the popular T Nagar, Pondy Bazaar and restaurants exist, even the non-vegetarian and chaotic transport system can be restaurants provide plentiful vegetarian Natural Beauty Ranganathan Street for some intriguing intimidating and the multifarious and ethnic finds. Though some stores offer options. And, from traditional Indian fare Chennai is home to Marina Beach transport options can be an experience in fixed-price items, there are many smaller to Chinese and Western cuisine, Chennai’s (bottom), the second longest beach in their own right. stalls lining the streets where bargaining gastronomical offerings are truly cosmo- the world, and its white, expansive, sandy is a must. politan. shore is a popular destination for fami- lies, romancing couples and ‘Kollywood’ - History buffs meanwhile will appreci- With its rich colonial legacy and the Tamil movie industry. ate a trip to Mahabalipuram, a UNESCO cultural roots, Chennai promises to be a world-heritage site located about 60km fascinating holiday destination - be it by You can spend a relaxing evening from Chennai city itself. This ancient city the beach or in the urban milieu - which watching the sunset while munching features monolithic sculptures and presents the best of both worlds. on savoury snacks that are ubiquitously temples from peddled by the ‘travelling salesmen’ there. the era of the There are also many other activities such Pallava kings as horse-riding but, again, make sure to and its main discuss the pricing before taking part in Try the auto-rickshaw (above) for an a t t r a c t i o n such activities as charges can sometimes affordable and relatively comfortable jour- is the Shore be inflated after participation. ney while admiring the driver’s skill of Temple (right) weaving through not only vehicle and hu- renowned for its elaborate carvings and fine workmanship.

  Veg Travel

What’s Delicious in Chennai...

And if you find yourself tiring of the boun- tiful Indian food, you could always turn to Little Italy Ristorante (top), a vegetarian Italian restaurant that offers lip-smacking Mexican and Italian fare which is popular Saravana Bhavan (above) is a well-estab- with well-heeled locals. This fine-dining lished chain of vegetarian restaurants with establishment offers authentic Italian fare 20 outlets in Chennai which serves not only like risotto, pastas and pizzas an though the traditional South-Indian fare, but also a di- food does not come cheap, the ambience versified menu featuring Chinese stir-fry and professional service more than make dishes, Western-styled soups and fast-food up for it. options. Location: 1/2 Eldorado Building, Nungam- Location: Several bakkam High Road, Chennai – 600034 Price for two: Approximately SGD$7 Opens Monday to Friday from 12 pm to Website: www.saravanabhavan.com 3.30 pm & 6.30 pm to 11 pm Price for two: Approximately SGD$40 Olive Garden (right) is a vegetarian restaurant that caters to the international palates Did you know? of Chennai residents and tourists alike. Of- In Chennai, the term ‘hotel’ fering a wide multi-ethnic spread, this res- refers to restaurant and a hotel taurant serves Chinese, Italian, Mexican, is referred to as a ‘lodge’! Punjabi, South-Indian, continental and Tan- door-style dishes. Some popular dishes include Virudhunagar Vegetable Biryani, Phiri- azza’s Pie and Tandoori Salad, and a buffet spread is available for lunch every Sunday.

Location: 68, C P Ramaswamy Road, 1st Floor, Abhiramapuram, Chennai 600018 Opens daily from 12.30pm to 3 pm & 7 pm to 11 pm Price for two: Approximately SGD$7

 Talk Shop

Talk Shop

http://www.naturesorganics.com.au Earth Choice Laundry Liquid is a unique and environ- http://www.sweetwilliam.com.au mentally conscious alternative to conventional house- Deliciously smooth, Sweet Williams Diary hold cleaning products. Free Original Chocolate Bar (above) is not only vegan but also Kosher and Halal. Made Made without phosphates in Australia, this chocolate bar does not and bleach, it is mainly contain gluten, nuts, trans-fat or artificial plant-derived and gentler flavours, leaving each bite with chocolaty on the environment as well goodness. Also high in dietary fibre, this is as on our hands. Formulat- one cocoa-high that will not leave you feel- ed to be biodegradable, this ing guilty. product is not tested on animals and is just as effec- Sweet Williams Diary Free Original Choco- tive as regular detergents. It late Bar is available at major supermarkets also does not leave residue and retails at $4.25 per 50g pack. and softens clothes without the need for any fabric New to vegetarianism or just craving for a softener - saving some ex- good burger? Well, the burger patties from tra cost there too. Wholesome Deli certainly hit the spot perfectly. Earth Choice Laundry Liquid is available exclusively at most NTUC Fairprice su- Made with soy and mushroom and sea- permarkets and retails at $3.36 per litre soned lightly with ginger, black pepper and bottle. garlic, this burger patty replicates quite re- alistically the taste of meat - clearly without any of the cruelty and artery-clogging If you would like to ‘Talk Shop’ about any fats. product or provide further information on the products featured in this column, please Serve it hot between seasame-seed buns drop us an email at [email protected] and with french fries (baked, of course) for a complete fast-food experience. http://revelationsingapore.com Mushroom Burger Pat- ty is available in 6-piece packs at Wholesome Deli located at Blk 123 Toa Payoh Lorong 1 #01-509 and retails at $6 per pack.

 Not so straightforward So should we go organic? Well, maybe not quite yet. In August 2009, a major study conducted in the United Kingdom found that eating organic food did not offer sig- nificant health benefits and there was not much nutritional difference between organic and regular food. It must be noted though that this study came under much (Organic) criticism and sparked a controversy but it nevertheless serves to illustrate the fact that the purported health benefit of organ- Food Fight! ic food is currently still inconclusive. By Halimah However, supporters of organic food ar- Organic food, once a rare commodity re- gue that organic farming is kinder to the served for the affluent and health junkies, environment as it reduces pollution, pro- has made inroads into the heartlands. To- duces less carbon dioxide and subscribes to day, a trip to any local supermarket will a higher animal-welfare standard. Further- yield, at the very least, a small section of more, organic farming is touted to be able organic produce. It helps that the price to produce greater yields as compared to of organic food – though still dear – has conventional farming and hence produce reduced significantly over the years. But, enough food to sustain the current human with all the hype surrounding the health population. and nutritional benefits of organic food, is it all that it is made out to be? Detractors meanwhile suggest that organic farming uses up far more land to produce Regulations and farming methods for or- the same amount of food as compared to ganic produce tend to differ across regions conventional farming and that such clear- but some common tenets include natural ing of more land for farming only endan- compost, biological pest-control and exclu- gers wildlife and reduces the already-scarce sion of synthetic fertilisers and pesticides. land area. Thus, organic food is touted to be much safer and nutritionally-superior to normal Follow your heart food products, with studies suggesting that At the end of the day, the choice of go- organic food has higher levels of Vitamin ing organic is personal so, in spite of the C and other essential minerals such as Cal- conflicting information out there, we rec- cium and Iron. With no synthetic pesticides ommend using your palate, budget and in the mix, organic food also reduces toxins lifestyle philosophy as the benchmark in that may lead to diseases like Cancer. deciding whether to go organic!

 Veg Kitchen 1 tablespoon channa dahl 70g tamarind 300ml water 2-3 teaspoons sea-salt (or to taste) 1 teaspoon seasame seed (optional) 800g cooked rice (parboiled or basmati rice)

Method 1) Dissolve tamarind in 300ml of water and strain away seeds and pulp 2) In a pot, heat gingelly oil, before add- Tamarind Rice ing curry leaves, mustard seeds, cumin, A popular South-Indian dish, this is pre- dried chilli and channa dahl - sauté until dominantly sour and goes well with other fragrant vegetable dishes. 3) Add turmeric and sauté for about 30 seconds, then add tamarind water, salt and 2 sprigs of curry leaves seasame seeds before bringing to a boil 2 tablespoons gingelly oil (can be substitut- 4) Remove from heat (this should make a ed with other vegetable oils) thick and very sour sauce) 1 teaspoon mustard seed 5) Put cooked rice in a big pot and add sauce 1 teaspoon cumin (optional) to rice - stir until the rice is well coated 3g dried chilli (cut into thick pieces) with sauce

Stir-Fried French Beans with Coconut A simple vegetable stir-fry made more delicious with the addition of grated coconut, diced carrots can also be added to this dish for more nutrition and variety.

50g sliced onion 1/2 tablespoon vegetable oil 1 sprig of curry leaves 4g dried chilli (cut into pieces) 1 teaspoon mustard seed seed, curry leaves and dried chili - sauté un- 200g French Beans (cut to desired size) til leaves and chili turn brown 40g grated fresh coconut 2) Add onion and sauté until golden-brown Salt (to taste) 3) Add French Beans and salt - sauté until partially cooked Method 4) Add grated coconut and continue to sau- 1) Heat a wok with oil, then add mustard té until beans are cooked completely

 Veg Kitchen

Sambar (Lentil Curry) 2g dried chili (cut into pieces) A popular South-Indian dish served over 60g sliced onions white rice with other vegetable side dishes, 2 sprigs of curry leaves it is high in protein. Many variations ex- 1+1/2 teaspoons mustard seed ist but the Toor Dahl works best, and other 1+1/2 teaspoons cumin vegetables such as cauliflower and Indian 1+1/2 teaspoons chili powder drumstick can also be added. Method 150g toor dahl (washed and soaked for 1/2 1) In a pot, add water, toor dahl, turmeric, hour) salt, shallots, garlic and green chili, then 1.5 litres water bring to boil and simmer until dahl is com- 2 teaspoons turmeric powder pletely cooked (i.e. starts to disintegrate) 2 tablespoons sea-salt 2) Add potatoes, radish, carrots to dahl 50g shallots (cut into half) mixture and continue to boil until nearly 30g garlic (cut into thick slices) cooked 2 green chilis (split lengthwise) 3) Add brinjals and tomatoes and allow to 150g potatoes (peeled and cubed to desired boil until all vegetables are cooked size) 4) In a wok, heat oil and add dried chili, 150g white radish (peeled and cubed to de- curry leaves, mustard seed and cumin and sired size) sauté until fragrant 100g carrots (peeled and cut to desired 5) Add onions and sauté until golden brown size) before adding chili powder and continue to 100g brinjal (cut to desired size) sauté for 30 seconds 250g sliced tomatoes 6) Pour this spice mixture into lentil curry 1/2 tablespoon vegetable oil and mix well

 Print & Film Yes, you should says Dr Colin Campbell in his book entitled The China Study (left).

There are four factors that set it apart from other nutrition/health books. First is the reputation of the man himself. In to- day’s nutrition parade of quick-fix fad diet books written by self-proclaimed experts with no research or peer-reviewed publica- tions of their own, Dr Campbell’s redoubt- able credentials add strong credibility to his words.

Second, the science behind the recom-

Reviewed by mendations in the book is comprehensive Sandeep Jaganath and meticulously referenced. Much of it is Can we prevent heart disease? based on research findings from a 20-year long survey of diseases and lifestyle factors Can we treat diabetes without having in 2400 counties and 880 million citizens to depend on the debilitating - and across China and Taiwan, called the ‘China sometimes fatal - use of drugs? Study’.

Can we switch off the progress of Third, this book proposes its own dietary cancerous cells in our bodies? key to good health but unlike common fad formulas it does not suggest its readers to Would you believe that the answers to subject themselves to painful techniques each and every one of these questions is a such as calorie-counting, starvation and ke- resounding ‘YES’? And that the answer lies tosis, among innumerable others. Instead, not in healthcare expansion or hi-tech bio- Dr Campbell’s formula is simple, beautiful mechanical devices, or improved chemical and natural – eat a plant-based, whole-food drugs, but in simple, good old habits of nu- diet and you’ll do just fine. trition and diet? And that the main reason for our deteriorating health is our increas- Lastly, Dr Campbell devotes a whole chap- ing consumption of animal products such ter to the reasons for this simple principle as meat, dairy and eggs? failing to reach the masses – Politics, Pow- er, Profit and Scientific Closed-Mindedness And here is the kicker - what is the deadli- being some of them. est carcinogen known to humankind, more powerful and widespread than DDT, arti- In all, this is a book capable of completely ficial sweeteners, Dioxin and other chemi- changing the way we think of our food and cals? Would you believe that it is Casein, the our health - certainly for the better. dominant protein found in cow’s milk? Highly Recommended

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