veGeTaRIan aDVoCaTe

Volume XXIV, Number 1 February 2013 - April 2013 Rochester, NY USA

VEGAN DIET TO EXTEND LIFESPAN Recently, the risk factors for mortality A VEGETARIAN DIET were published for the Harvard Nurses What is it, and Why? [The following article by Michael Health Study, which is currently the most Greger, M.D. was seen in The Island definitive long-term study ever on older If you are not a vegetarian or a member Vegetarian, the newsletter of the Vegetarian women’s health. It is the subject of my 2- of the Rochester Area Society of Hawaii (Jan-Mar 2013) and is min. video “What Women Should Eat to (RAVS), this column is for you. Here are reprinted with Dr. Greger’s permission. See Live Longer.” Since the leading cause of some of the basics. all of Dr. Greger’s wonderful videos, death was heart disease, it is no surprise that A vegetarian, traditionally, is someone including those referred to in the article, at dietary cholesterol consumption was a who eats no animal flesh: no meat, poultry www.nutritionfacts.org. Please note: this significant risk factor for death. The second or fish. A vegan is a vegetarian who goes article is not intended as medical advice and leading cause was smoking-related cancer further and eats no animal products: no is not intended to replace the advice of a deaths. Comparing the two, consuming the eggs, dairy products, or honey. qualified, licensed medical practitioner.] amount of cholesterol in just a single egg a Why do people choose to eat this way? day appears to cut a woman’s life short as Every vegetarian has a story to tell, but Why can’t we live forever? . . . Each of much as smoking 5 cigarettes a day for 15 basically the reasons to avoid animal foods our kids grows out of one of our cells, and years. are these: for your health, for the animals, that alone (the fact that a single cell can The most protective behavior they and for the planet. Every day there are new grow into an entire person!) should make, in found was fiber consumption. Eating just a findings that a -based diet is best for comparison, the notion of keeping our cup of oatmeal’s worth of fiber a day health. The standard American diet (SAD), bodies going indefinitely seem trivial. appears to extend a woman’s life as much as which revolves around meat and animal Human longevity is certainly a hot 4 hours of jogging a week--though there’s research topic. Much of the research has no reason we can’t do both! products, results in poor health for people, focused on the role of DHEA The one specific food most tied to suffering for animals, waste of resources, (dehydroepiandrosterone), the most longevity was nuts. Women appear to get 4 and devastation for the environment. But abundant steroid hormone in the human hours of weekly jogging benefit eating just changing your diet can be hard and people body. DHEA may help counteract the effects two handfuls of nuts a week as well. Taking who want to change often need help. of stress and preserve female fertility, and it a step back, though, it’s worth noting that If you want to move in this direction, appears to be a strong predictor of longevity. the intake of cholesterol, only found in RAVS can help you. We are here to provide Caloric restriction is thought to extend the animal foods, was associated with living a information and support. You do not need to lifespan of many animals by upregulating shorter life and the intake of fiber, only be a vegetarian to give us a call, to attend DHEA, which normally declines as we age. found in plant foods, was associated with our meetings, or to join our group. You do DHEA is sold as a “fountain of youth” over- living a longer life. not need to be a member, either, to attend the-counter dietary supplement, but A similar comparison has been made our meetings; guests are always welcome, concerns have been raised about safety, side between the risk of smoking and eating and you don’t need to reserve beforehand. effects, and quality control. There is, processed meat (see “Prevention Is Better You only need to follow our “vegan rule” however, a natural way to boost DHEA Than Cured Meat”). Though healthy eating for the dinner meetings (see box on p. 2 for levels. can help mediate the devastating effects of a full explanation), and there is a $3 guest As I note in my 3-min. video “The smoking, if you do smoke, please ask your fee for non-members. Come to a meeting, Benefits of Caloric Restriction Without the doctor for help quitting.  give us a call at (585) 234-8750, or visit our Actual Restricting,” after just 5 days on an website, rochesterveg.org. You will find us egg-free vegetarian diet, blood levels of HAIKU helpful and welcoming.  DHEA rise about 20%. Upon further testing, it seems that the bodies of those eating vegetarian weren’t necessarily producing dark winter inlet . . . more of it, but just losing less, something moonlight carried in IN THIS ISSUE one normally only sees in fasting. Thus, by on ocean waves eating vegetarian, one may be able to mimic RAVS Update page 3 the effects of caloric restriction, but without steam rises In the News page 4 walking around starving all the time. For from the empty soup bowl a winter day Recipes page 5 more on diet and life expectancy see “Research into Reversing Aging” and “How to ” page 6 “Harvard’s Meat and Mortality Studies” plus spring morning In Memoriam page 7 my 30 other videos on lifespan. If you a bird leaves the pond leaves the ripples Calendar page 8 haven’t yet, you can subscribe to my videos for free by going to www.nutritionfacts.org by Bruce Ross Page 2

Rochester Area Vegetarian Society RAVS RULES FOR SHARE-A-DISH MEALS

Coordinators: All dishes must be completely vegan. They may not contain any meat, poultry, fish Ted D. Barnett, M.D. eggs, dairy products or honey. This rule guarantees that everyone can eat everything Carol H. Barnett, Ph.D., J.D. (allergies and preferences aside). Board of Directors: Please watch out for gelatin (a meat by-product) and hidden milk products, such as Shelley Adams Ken McBride whey in cookies, crackers, bread and and casein or caseinate in “non-dairy” Carol H. Barnett Walt McBurney soy cheese, coffee creamer and whipped topping. Also be alert for eggs in baked goods, Ted D. Barnett Daryl Odhner mayonnaise and salad dressings, and honey in breads, pastries and preserves. Bud Burdick Ted Potter Please prepare a card with your name, the name of the dish, and a list of all Ellie Cherin Barbara Savedoff ingredients. If possible, write the recipe on the back of the card and indicate where the Nancy Hallowell Bob Zimmermann recipe came from or if it was original. Prepare enough to serve a crowd. Please bring your Leena Isac own table setting as well as a serving utensil. If you don’t feel like cooking, you may RAVS Staff: bring , cider, tortilla chips and salsa, green salad, fruit salad, etc. Non-members must  Treasurer: Ken McBride pay a $3 guest fee, which is applied to your membership if you join that day. Website: Ted Potter Bob Zimmermann IF YOU ARE NEW TO RAVS These are both excellent groups, and Library: Leena Isac both have mail-order bookshops which are You don’t need to be a vegetarian, included in the publication they will send Vegetarian Advocate Staff: or a member of RAVS, to attend one of you when you join. Editors: Carol and Ted Barnett our events. And you don’t need to reserve Another not-so-tangible benefit of Contributors: or notify us beforehand (with the your membership in RAVS is that you Poetry Bruce Ross, Ph.D. exception of restaurant events). We do ask help others, namely, the people we reach Logo Design Bern Berg that you follow the “vegan rule” at our through our community education efforts, dinner meetings. The box above, and the which are funded by your dues. Pamphlets calendar and directions on the back page we distribute at an outreach table at a The Rochester Area Vegetarian Society of the newsletter, tell you what you need (RAVS) was founded in 1989 by Rhoda and Stan health or environmental fair cost money. to know in order to attend. Call 234-8750 That's why your membership and renewal Sapon, two dedicated activists who worked hard to if you have further questions. embody their vision of a compassionate, non-violent are important even if we never see you at world in a local community promoting vegan values: MEMBERSHIP BENEFITS a meeting — though of course, we hope the idea that animals have a right to their own lives that we do.  and do not exist to provide food or to be exploited by Membership in RAVS entitles you to us in any way. receive the Vegetarian Advocate (4 times a year) and any other mailings, usually BOOK ORDERS FROM RAVS RAVS is a non-profit, tax-exempt, non-sectarian, A number of vegetarian books and all-volunteer educational organization dedicated to notices of upcoming events. It also entitles cookbooks are available from RAVS at promoting the joy, compassion and life enhancing you to free admission to monthly events possibilities of a vegetarian lifestyle. We are an 10% off list price. Books can be (except restaurant meals); others pay a $3 purchased at every RAVS meeting. educational resource for those interested in any aspect guest fee. of . We provide support to our members Anyone interested in buying or through social events that include monthly gatherings An important benefit of membership ordering books between meetings may is half-priced membership in two national with a shared meal and programs on topics important call Leena Isac, RAVS librarian, at to our members. Membership in RAVS is open to vegetarian organizations. Membership 249-0171. vegetarians and non-vegetarians alike, as long as they costs given below are before the discount support the goals of the organization. is taken. Let them know that you are a IF YOU ARE NOT A MEMBER DUES: Individual Membership, $20 per year; member of RAVS, which is an affiliate. Joint Membership, $35 per year; Student/Fixed OF RAVS and would like to receive Income Membership, $10. Membership includes subsequent issues of the newsletter by North American Vegetarian Society receipt of the Vegetarian Advocate and free email (pdf file), send your email address attendance at our monthly dinner meetings. A P.O. Box 72, Dolgeville, NY 13329 to [email protected] and put membership application can be found at the back of Tel: (518) 568-7970 this issue. “RAVS Newsletter by Email” in the Fax: (518) 568-7979 subject line. Contacting RAVS: E-mail: [email protected] PLEASE DON’T TOSS THIS • P.O. Box 20185, Rochester, NY 14602 Website: www.navs-online.org NEWSLETTER; pass it on to someone Individual membership (annual): $22 • E-mail: [email protected] else who might be interested in the • Website: www.rochesterveg.org Family membership: $28 information and recipes. Or share our • 24 hour voicemail and events calendar: Publication: Vegetarian Voice contact information (in the column to the (585) 234-8750 Vegetarian Resource Group far left), and people can reach us to request their own copy of the newsletter. P.O. Box 1463 Baltimore, MD 21203 Tel: (410) 366-VEGE WE NEED VOLUNTEERS!! Fax: (410) 366-8804 Like any volunteer group, we can always use your help. If you can assist with the E-mail: [email protected] newsletter, outreach, publicity, dinners, Website: www.vrg.org programs, guest speakers or anything else Membership (annual): $25 imaginable, please call 234-8750. Publication: Vegetarian Journal Page 3

Vegetarian Society Update from a Vegan Biologist" Dr. Balcombe is BRAVO TO WEGMANS for its new by Carol Barnett the acclaimed author of Pleasurable line of vegan “meats,” charmingly named Kingdom: Animals and the Nature of “Don’t Be Chicken,” “Don’t Have a Our vegetarian society has been Feeling Good; Second Nature: The Inner Cow,” and “Don’t be Piggy.” Not all thriving of late, with record crowds at our Lives of Animals; and The Exultant vegans use these products, but look for meetings, and eager participation at our Ark. He is Department Chair for Animal them if you do, and be sure to thank outreach events and classes. Studies, Humane Society Wegmans for making them available. Our Novembers meeting was a lively University (humanesocietyuniversity.org). AND TO TRADER JOE’S for and fact-filled lecture on “The Biology of Don't miss Dr. Balcombe's captivating offering a cornucopia of delicious foods Disgust,” positing a natural human images and accounts of animal behavior. for vegans and their own line of vegan RAVS SEDER The 20th annual RAVS tendency towards plant-based diet, given nd “meats,” including a vegan stuffed by Milton Mills, M.D. In December, our vegan seder will be held on the 2 night “turkey” with gravy during the holidays. of Passover, Tuesday, March 26; see p. 8 yearly Winter Solstice celebration was THANKS TO MANN’S JEWELERS warm and music-filled. And at our January for time and location. RULES FOR SEDER: Bring a dish that is vegan and for the clever ad in their fall/winter 2012 meeting, a full house watched films from also conforms to Passover tradition. No bridal issue: “Providing a vegan option to Movies on a Shoestring (now Rochester wheat is allowed (no pasta, bread, your vegetarian option makes it a International Film Festival, crackers, or cookies) except matzoh and wedding; gold makes it a marriage.” rochesterfilmfest.org), graciously brought matzoh products such as farfel and matzoh VEGAN TIDBITS IN THE D&C Our to us by Ellie Cherin with popcorn by son meal--but no egg matzoh because it is not local newspaper put in a plug for Meatless David Cherelin. vegan. Other such as rice are Mondays (“RocBlog of the Day,” 8/13/12) We look forward to an excluded. Beans and potatoes, veggies and and had an article on vegan (and gluten- environmentally-themed event in are fine. free) beer on 11/16/12, directing the reader February; a program on animal sentience RAVS FUND RAISER DINNER We to barnivore.com for more information. in March, as well as the annual RAVS are thrilled to be holding our dinner and seder; and our annual restaurant meal and fund raiser at Rochester’s only vegan LETTER TO THE EDITOR Thanks fund raiser at the Natural Oasis in April. restaurant, Natural Oasis at 288 Monroe to RAVS member Alex Chernavsky for Look for more details on this page, and on Ave. We will gather between 5 and 6PM his letter published in the Democrat and the calendar on p. 8. for a cash bar, and to browse the silent Chronicle on 2/6/13, criticizing the Holley In addition to our meetings, RAVS auction of donated goods and services, Fire Dept. for its squirrel-killing contest: has been extending its usual outreach to including items from Wizard of Clay. “Unlike some other animal-lovers, the community. In October, at the Dinner will be prepared by chef Nick however, I don’t think the “Squirrel Slam” Integrative Health Conference (RAVS Bovenzi with the assistance of Andrea fundraiser is much worse than a chicken members Julia Stein, M.D. and Gail Parros, who will be preparing desserts. barbecue, pig roast, or spaghetti-and- Weiser, L.S.W., P.A. were among the Seating at the restaurant is limited, so meatball dinner. reserve early. See p. 8 for further details. organizers), RAVS had a table staffed by Animal agriculture produces more Carol Barnett. And in December, RAVS PLANT-BASED NUTRITION COURSE will be offered again by RAVS’s greenhouse gases than the transportation had its usual table at the Metro Justice own Ted D. Barnett, M.D. with recipes industry. Eating animal products is linked Alternative Fair. Thanks to staffers and food samples by Carol Barnett. The to numerous health problems. And billions Shelley Adams, Carol Barnett, Handy class will be on a series of six Tuesdays in of farm animals are killed each year for no Cowles, David Daunce, Nancy April and May at the JCC. Details p. 8. better reason than because they taste good. Hallowell, Tina Kolberg, Carol Manuel, WE MOURN THE LOSS of RAVS Most of these farm animals live and die Ken McBride, Walt McBurney, Canden member Craig Person. Please read the under appalling conditions that would be Simmons, and Joy Vandling; and bakers remembrance on p. 7. considered criminally cruel if they were Ellie Cherin, Katherine DaCosta, and GET WELL SOON to RAVS member applied to dogs or cats. Karen Evans. Thanks also to Tina John Jongen: see an account of his injury Fortunately, you do have a Kolberg for featuring her lovely art work and recovery on p. 7. compassionate alternative: Go vegan for at our table and donating profits. RAVS BEST WISHES FOR CONTINUED the Earth, for your health and for the also had a table at the First Unitarian HEALTH: RAVS member Ann animals.” Thank you, Alex!  Church’s “Benefits Boutique” in McCulloch was recently fortunate to December, staffed by Carol Barnett and receive a kidney transplant, which has RAVS MEMBERS: Your expiration date Tina Kolberg. given her a new lease on life. is on your address label. Members who PLEASE ATTEND the March meeting of CORRECTION We welcome out-of- receive only a pdf file of the newsletter the Rochester Area Vegetarian Society to town members Alice Barletta & Donald will receive periodic email reminders hear Jonathan Balcombe, Ph.D. speak on Hayden, who were not both named in our about their expiration date. "The Inner Lives of Animals: Lessons last membership update.

We welcome the following: New Members: Anne Bishop, Laurie Conrad & Kevin McBee, Dr. Mitchell Ehrenberg & Dr. Ruth Goldberg, Ruth & Bill Grace, Doug Houghton, , Maureen Kelly & Vivek Narayanan, Dagmar Langlois & Rick Mearns, Little Flower Community, Maggie Mude & Naresh Chandra, Jim Stephens, and John VanSavage. Membership Renewals: Juanita Ball (2-year renewal), Honey Bloch, Johanna & Michael Connelly (Contributing Level), Katherine DaCosta (Sustaining Level), Kathy & Georg Farrak, Joel Freedman, Sara Young Gale, Debbie Greenholtz & Josh Goldowitz, Jeanne & John Jongen, Dvorah & Myron Kolko, Cheryl Kovel, Audrey Kramer & Alex Chernavsky, Patricia Kraus, Rhea & Ken McBride, Susan Miller (Patron Level), Maggie & Daryl Odhner, Osgood, Mary Parson, Donna Silverman, Burt Spiller, Lynne Stewart, Sue Taylor, Jeff Vincent, and Gail Weiser. Please contact us with any questions about membership. Thank you for your support!  Page 4 IN THE NEWS organic vs. pesticides, and the treatment of eleven cities over 2 months, including animals. In answer to the question “Do Chicago, NY and LA. The tour is now COD HARVEST CUTS PROPOSED animals raised for meat live in inhumane “reaching more than 60,000 people each The NY Times (1/31/13) reported that conditions” the response is “Healthy, month with literature and video on the fishery management officials voted sharp content animals are simply good business cruelties of factory farming and the benefits cuts of 61 to 77% for one to 3 years in for farmers and the well-being of their of veg eating.” Atlantic cod fishing, to counteract a sharp animals is a very high priority.” Rather, ACTION FOR ANIMALS is another decline in the cod population. Officials say animal farmers are willing to write off cruel organization that says going vegan is the that the cod is “on the verge of extinction.” conditions and high death rates as a cost of single most powerful step you can take to MEAT CONSUMPTION IN CHINA doing business. help animals. Visit their website to view and Despite lower per capita consumption, total OKAYED AS MEAT read a long list of vegan literature items meat consumption in China is now twice SUBSTITUTE In a notice dated 2/22/12, (including entire books) and to order a free that in the . earth-policy.org the USDA approved the use of tofu as a Vegan Starter Kit. afa-online.org CONTAMINATED PORK According meat substitute in school lunches, despite its “A REWARD FOR BEING VEGAN” to a study released on 11/27/12 by lack of a federal “standard of identity.” But That’s the title of a NY Times piece Consumer Reports, Yersinia enterocolitica, as grist.org (“Fresh, Whole-Brain News”) (2/29/12) on the seven all-vegan Blossom a lesser-known food-borne pathogen, was points out in its 9/27/12 article, “who among restaurants and cafés in . The present in 69% of pork products tested. us does have a federal standard of identity?” Blossom Bakery, which opened just after THE RED MEAT MYTH Farm Thanks to Kim Gorall for this item. the article appeared, offers savory quiches Sanctuary wants to counter the notion that FISHLESS “FISH OIL” That’s the and a full range of cakes, pies, pastries and giving up red meat is an acceptable dietary commercial tag for VinOmega, a vegan cookies, including a vegan stand-in for a stopping point from either the health or the supplement of essential fatty acids derived croissant called kouign-amann (pronounced standpoint. Studies show no from micro-algae. An ad for Fishless Fish kween ah-MAHN). net benefit to cutting back on red meat if it’s Oil was heard on a local radio station, so “REJOICE IN VEGAN DINING” says replaced by chicken; and if beef is replaced this vegan alternative must be hitting the a USA Today article (1/4/13) assuring by chicken, a larger number of animals must mainstream. readers that these are “real restaurants and die. Sanctuary (FS’s quarterly publication) VEGAN DIETS HAVE LOWER real people would like them.” Listed and Fall 2012. CANCER RISK Vegan diets are linked to a reviewed were Thrive in Seattle; LINK BETWEEN MEAT AND lower overall cancer rate, according to a Christopher’s Kitchen in Palm Beach STROKE Red and processed meats increase new study published in the journal Cancer Gardens, Fla.; Candle Cafe in NYC; Catch a the risk of stroke, according to a new meta- Epidemiology, Biomarkers and Prevention. Healthy Habit in Fairfield, Conn.; Fresh in analysis published by the American Heart The diets of more than 69,000 people in the Toronto; Karyn’s Fresh Corner in Chicago; Association. In a study of 329,495 people in Adventist Health Study-2 were tracked for Vegeria in San Antonio; Crudessence in Europe, Japan, and the US, stroke risk more than 4 years. Compared with non- Montreal; Millennium in ; and increased 11% for each serving of red meat vegetarians, vegans had a 16% decreased Cafe Gratitude in Venice, Cal. Thanks to consumed on a daily basis, and 13% for risk of all cancers, and vegan women had a Ellie Cherin for this item. each daily serving of processed meat. 34% decreased risk for specific cancers TREELINE CHEESE is a dairy-free Suspected culprits are the meat’s saturated including breast, ovarian, and uterine cheese made from raw cashews. The fat, cholesterol, and heme iron (found only cancers. Good Medicine (published by website says it is great for lactose-intolerant in meat), as well as the sodium and nitrites Physicians Committee for Responsible folks, vegans, and lovers of fine cheese: used to preserve and flavor processed meats. Medicine), Winter 2013. “100% of dairy cows love Treeline Cheese. From the journal Stroke (online July 2012). VEGETARIANS LIVE LONGER Goats too.” Varieties include Classic, MILK CONSUMPTION DOWN According to early findings from the Smoke, & Pepper. See treelinecheese.com; According to the Wall Street Journal Adventist Health Study-2, vegetarian men [email protected] (12/11/12), the milk industry is “in crisis.” live, on average, almost 10 years longer “CHOOSING A NUT ” was a Milk consumption is down 75% since 1975, than non-vegetarian men (83.3 versus 73.8 recent column by local dietitian Tami Best although sales of yogurt, cheese, and other years). Vegetarian women live to an average in her “Power of Nutrition” series in the dairy products have risen. of 85.7 years, which is 6.1 years longer than D&C (8/15/12). Ms. Best stated that nuts GREEK YOGURT IN SCHOOLS? non-vegetarian women. The results of the and seeds are great sources of fiber, protein, Lawmakers are lobbying the US study also show that vegan diets are healthy fats, and a variety of vitamins and Department of Agriculture (USDA) to healthful, and are associated with lower minerals. Make sure that the nut or seed recognize the higher protein content of body weight (on average 30 pounds lower used to make the butter is listed first in the Greek yogurt, which would make it more than those who eat animal products) and a ingredient list (or perhaps the only affordable on school menus. Democrat and lower risk of diabetes. Good Medicine, ingredient). Do not purchase nut butter with Chronicle, 1/17/13. RAVS takes the position Winter 2013. added hydrogenated or partially that dairy is not necessary and not healthful, WE’RE ON TIME, TOO A charming hydrogenated oil; avoid nut with and protein is a non-issue in a healthy plant- ad for Fidelity Investments, seen in the NY added sugar (in the form of high fructose based diet. The D&C article states that the Times, the New Yorker, and elsewhere, has corn syrup, sucrose, or sugar). As for peanut lobbying on behalf of Greek yogurt is “not it that “Vegetarians are less likely to miss butter: buy it in the “natural” form with only innocuous”; we agree. their flights. And we see opportunity.” peanuts as the ingredient; it needs to be DESPERATE MEASURES Go to Vegetarians in this case are defined as those stirred up initially and then kept in the findourcommonground.com to see a website who order veg meals and, not surprisingly, refrigerator to keep it fresh and to keep it supposedly put up by a “group of volunteer they turn out to be a reliable bunch. from separating. According to Ms. Best, farm women” to counter challenges to COMPASSIONATE COMMUNITIES hazelnut, almond and sesame butters are animal agriculture and modern industrial That’s the theme of a good sources of calcium, and sunflower methods. The website offers glib campaign started in September 2012 with spreads are one of the few plant sources of reassurances on matters such as GMO’s, the goal of reaching thousands of people in vitamin D.  Page 5

RECIPE PAGE 2 cloves garlic, minced SMOKED PROVOLONE Additional : 1/4 teaspoon (, Artisan ) Here are some recipes from the blog coriander, 1/4 teaspoon cumin, 2 fatfreevegan.com, mentioned in the NY cloves minced garlic With a hint of smokiness, this fairly firm Times article “How to Go Vegan” (p. 6) : Salt, to taste cheese slices beautifully. Serve with grilled 4 ounces fresh spinach (chopped if large veggies on a baguette for a fabulous TUNISIAN-INSPIRED CHICKPEA leaves) sandwich, or in a grilled cheese with some POTATO SALAD 2 tsp. red wine vinegar or lemon juice veggie . (Susan Voisin, fatfreevegan.com) Pick over the lentils and rinse well. 1 cup 4 small or 2 medium Yukon gold potatoes 1/2 cup rejuvelac or water 15 ounces cooked chickpeas (1 can or Start the water or broth heating in a large 1/3 cup pine nuts about 1 3/4 cups), drained pot while you chop the . Add all 1/3 cup canola oil 1 medium cucumber peeled, seeded and ingredients except the additional 4 tablespoons flakes cut into 1/2-inch cubes seasonings, salt, spinach, and vinegar into 4 tablespoons tapioca flour 8 cherry tomatoes, quartered the pot and bring to a boil. Lower heat, 1 tablespoon carrageenan or 2 tablespoons 6 to 8 jumbo black olives, sliced (about 2 cover lightly, and simmer about 1 hour, or powder ounces) until the lentils and potatoes are tender. 1 teaspoon salt 1/4 cup capers, rinsed and drained, Add some water if the soup seems too 1/2 teaspoon liquid smoke chopped if large thick. 4 pepperoncini peppers, stemmed and 1. Process the ingredients. Combine all of sliced Remove the bay leaves, and add the the ingredients in a blender and process 3 to 6 tablespoons harissa*, or to taste additional seasonings, salt, and spinach. until creamy and smooth. 2 tablespoons vegan mayonnaise** such Check the seasonings, adding more cumin 2. Cook the mixture. Pour the mixture into as Vegenaise or Nayonnaise (optional) and coriander as needed. Cook for just a a 2 quart saucepan and bring to a simmer 1/2 tablespoon cider vinegar few minutes to wilt the spinach. Stir in the over medium heat. It will at first look very 2 cloves garlic, finely minced vinegar or lemon juice and serve. lumpy, but then will become smooth. After 1/2 sheet sushi nori, crumbled, or 1/2 becoming smooth, simmer for about two teaspoon powdered kelp (optional) A Couple of Vegan Cheeses to Sample minutes. Salt, to taste 3. Form and cool. Pour the mixture while Here is a recipe for cheese sauce from hot into a glass mold. Let the cheese cool to Boil the potatoes until tender. When cool Compassionate Action, the newsletter of room temperature, then refrigerate until enough to handle, peel and cut into 1/2- Compassion Over Killing, Winter 2012. solidified, about 3 to 4 hours. inch cubes. Place in a large storage The sauce can make a delicious topping for Note: Smoked Provolone will become container and add all remaining Vegan Eggs Benedict (recipe found in the sharper if air-dried. To do so, sprinkle about ingredients. Stir well and refrigerate for at Shannons’ new book, or on COK’s website, 1/4 teaspoons salt on the outside of the least an hour to allow flavors to blend. cok.net/magazine/). It can also be served cheese after removing from the mold, place over grains, pasta, or steamed veggies, and on a cooling rack and let it sit at room Add salt to taste and serve in pitas or other would pull together a great Macaroni and temperature for 2 to 3 days. bread or with salad greens. Cheese. Storage notes: Wrapped and stored in the refrigerator, Smoked Provolone keeps for 4 *A mild-to-spicy Middle Eastern sauce CHEESE SAUCE (from Annie and Dan to 6 weeks. often featuring garlic, coriander, cumin, Shannon, Betty Goes Vegan) and caraway. Substitute another hot sauce if Experiment with this easy recipe to make you wish; follow your own tolerance for ½ c (1 stick) vegan margarine your own vegan “cheese”! heat. ½ c flour Editor’s Note: I have made lots of cheesy 3½ c boiling water sauces and dips, but never a slicing cheese **Or follow Voisin’s recipe for Tofu- 1½ t salt that “sets up” like dairy cheese. I was Cashew Mayo, available on her blog. 2 T soy sauce willing to give a recipe from this new book 1½ t garlic powder a try. I tried this recipe using water, not LENTIL SOUP WITH CORIANDER AND 1 t onion powder rejuvelac; and, going out on a limb, I CUMIN A few dashes liquid smoke substituted Ener-G Egg Replacer for the (Susan Voisin, fatfreevegan.com) Pinch turmeric tapioca. The results were delicious but not 1½ c nutritional yeast flakes firm enough, perhaps because of my 2 cups brown or green lentils, uncooked Paprika and black pepper to taste substitution. I have since found tapioca 8 cups water or broth pearls at Lori’s Natural Foods; I think I 1 large onion, chopped In a saucepan, melt the margarine over low would buzz them in a food processor or 2 large carrots, thickly sliced heat, than whisk in the flour. Continue blender before using them in this recipe. 1 rib celery, chopped whisking over medium heat until smooth Nutritional yeast and agar powder are 2 large gold or red potatoes, cut into large and bubbly. Whisk in the boiling water, available at Lori’s; soy yogurt and pine nuts cubes salt, soy sauce, liquid smoke, garlic and can be obtained both at Lori’s or 2 bay leaves onion powder, and turmeric. Add a few Abundance and in supermarkets (at 2 vegetable bouillon cubes (use if water is dashes of black pepper and paprika to taste. Wegmans, soy yogurt is in Nature’s used instead of broth) Continue whisking until dissolved. Once Marketplace, pine nuts are in the pasta/ 1 teaspoon ground coriander thick and bubbling, whisk in nutritional Italian section). I could not find 1/2 teaspoon ground cumin yeast flakes. carrageenan at Lori’s, but agar, the other freshly ground pepper, to taste listed option, is available. Page 6 This article appeared in The Well offers a creamy, but dairy-free, avocado you’ll find you start to develop other Column, a NY Times blog, on 1/14/13 and pesto pasta. My daughter and I have tastes, and the flavor of a lentil loaf with received 799 comments! It has some great discovered we actually prefer the rich seasonings will taste great to you. It won’t advice (though we don’t agree that people flavor of butternut squash ravioli, which taste like meat loaf, but you’ll appreciate should never transition directly to vegan!). can be found frozen and fresh in it for itself.” supermarkets, to cheese-filled ravioli. Ms. Voisin notes that she became a “How to Go Vegan” by Tara Parker-Pope NUTRITIONAL YEAST The name vegetarian and then vegan while living in is unappetizing, but many vegan chefs a small town in South Carolina; she now When I first heard former President swear by it: it’s a natural food with a lives in Jackson, Miss. “If I can be a Bill Clinton talk about his vegan diet, I roasted, nutty, cheeselike flavor. Ms. vegan in these not-quite-vegan-centric was inspired to make the switch myself. Coscarelli uses nutritional yeast flakes in places, you can do it anywhere,” she said. After all, if a man with a penchant for her “best ever” baked macaroni and “I think people who try to do it all at once fast-food burgers and Southern cooking cheese (found in her cookbook). “I’ve overnight are more apt to fail. It’s a could go vegan, surely I could too. served this to die-hard cheese lovers,” she learning process.”  At the grocery store, I stocked up on told me, “and everyone agrees it is vegan foods, including almond milk (that comparable, if not better.” A few of the online comments: was the presidential recommendation), Susan Voisin’s website, Fat Free “I went full vegan a few months ago and and faux turkey and cheese to replicate Vegan Kitchen, offers a nice primer on haven't looked back. I rely on a lot of the my daughter’s favorite sandwich. But nutritional yeast, noting that it’s a fungus usual vegan staples -- beans, lentils, seeds, despite my good intentions, my cold- (think mushrooms!) that is grown on nuts, dark leafy greens, brown rice, sweet turkey attempt to give up, well, turkey (as molasses and then harvested and dried potatoes -- but have upped my toppings: well as other meats, dairy and eggs) didn’t with heat. (Baking yeast is an entirely roasted pumpkin seeds, cilantro, lemon go well. My daughter and I couldn’t stand different product.) Nutritional yeasts can (zest and juice), parsley, cumin, chili the taste of almond milk, and the fake be an acquired taste, she said, so start with flakes, fresh ginger and turmeric. A lot meat and cheese were unappealing. small amounts, sprinkling on popcorn, more of my food has spice to it, and I've Since then, I’ve spoken with numerous stirring into mashed potatoes, grinding found I'm enjoying texture more -- whole vegan chefs and diners who say it can be a with almonds for a Parmesan substitute or wheat tortillas with almond butter and a challenge to change a lifetime of eating combining with tofu to make an eggless pumpkin seed/tomatillo/poblano "pesto" habits overnight. They offer the following omelet. It can be found in Whole Foods, with avocado, pumpkin seeds, cilantro and advice for stocking your vegan pantry and in the bulk aisle of natural-foods markets lime is my current favorite. Another key is finding replacements for key foods like or online. preparation. I try to throw a few roasted cheese and other dairy products. BUTTER This is an easy fix. Vegan potatoes in the oven to have on hand for NONDAIRY MILK Taste all of like Earth Balance are made breakfasts; or roast seeds and nuts in bulk them to find your favorite. Coconut and from a blend of oils and are free of trans so I can rely on them throughout the day.” almond milks (particularly canned fats. Varieties include soy-free, whipped ) are thicker and good to use and olive oil. “Keeping the cause in mind is critical. For in cooking, while is thinner and EGGS Ms. Coscarelli, who won the many people . . . is a choice is good for people who are allergic to nuts Food Network’s Cupcake Wars with made for ethical and moral reasons. When or soy. My daughter and I both prefer the vegan cupcakes, says vinegar and baking I consider the animals harmed for meat taste of and use it in regular or soda can help baked goods bind together and dairy production, it's easy to see vanilla flavor for fruit smoothies and and rise, creating a moist and fluffy cake beyond what others call 'restrictions.' In breakfast . without eggs. Cornstarch can substitute regards to food choices, I cook flavorful NONDAIRY CHEESE Cheese for eggs to thicken puddings and sauces. and filling dishes with hearty grains, substitutes are available under the brand Vegan pancakes are made with a beans made from scratch, and fresh, names , Tofutti and Follow Your tablespoon of baking powder instead of vibrant vegetables. I also look to other Heart, among others, but many vegans say eggs. Frittatas and omelets can be cultures for guidance, and buy a lot of there’s no fake cheese that satisfies as well replicated with tofu. interesting ingredients at smaller markets. as the real thing. Rather than use a Finally, don’t try to replicate your When baking, I use replacements such as packaged product, vegan chefs prefer to favorite meaty foods right away. If you those mentioned above, and even non- make homemade substitutes using love a juicy hamburger, meatloaf or ham vegans compliment my goodies. Finding cashews, tofu, or nutritional yeast. sandwich, you are not going to find a your favorite brand/version of non-dairy At Candle 79, a popular New York vegan meat-free version that tastes the same. Ms. milks, yogurts, and other products can restaurant, the filling for saffron ravioli Voisin advises new vegans to start slow take a while, but is well worth it! Finally, with wild mushrooms and cashew cheese and eat a few vegan meals a week. Stock in regards to 'replacements' ( or soy- is made with cashews soaked overnight your pantry with lots of grains, lentils and based meats, dairy-free cheeses), I do not and then blended with lemon juice, olive beans and pile your plate with vegetables. eat them frequently, but think they make oil, water and salt. To veganize a recipe, start with a dish that great transition foods and are nice treats THINK CREAMY, NOT CHEESY is mostly vegan already — like spaghetti when included in a healthy vegan diet.” Creaminess and richness can often be — and use vegetables or a meat substitute achieved without a cheese substitute. For for the sauce. “My tips are to add more veggies to your instance, , a vegan chef “Trying to recapture something and diet and to play in the kitchen. Enjoy and the author of Chloe’s Kitchen, has find an exact substitute is really hard,” she some veganized favorites from “Veganize created a pizza with caramelized onion said. “A lot of people will try a vegetarian It!” my award-winning column in and butternut squash that will make you meatloaf right after they become VegNews: http://bit.ly/i0Cwls” (Allison forget it doesn’t have cheese; the secret is vegetarian, and they hate it. But after you Rivers Samson of Allison’s Gourmet)  white-bean and garlic purée. She also get away from eating meat for a while, Page 7 IN MEMORIAM stream could be put in a thimble. He rode summon help and then rolled over on my his bicycle and motorcycle to work for the left side. But not before I had taken a On September 6, 2012, RAVS member same reason: to minimize the impact on picture of my lower extremities and my Craig Person died after his motorcycle global warming. bike. I now had time to reflect on Craig’s collided head-on with a wayward utility So on his final day, knowing his traumatic situation and his reported truck on Scottsville Road on Craig’s way to forgiving heart, he would have said to the optimism that he would be all right… work. RAVS remembers Craig as a true vehicle driver: “Man, what were you [After waiting some time (and hearing progressive who was sweetly generous to thinking?” I know Craig is in a good place at least one person whose help he needed our group (bidding on more items than he and his memories and examples will guide ask “Are you stupid, riding on ice?”), surely needed at our silent auction, in order us forever. emergency personnel reached John. He was to support us). We wish to share with you a Rest in Peace my friend.” taken to Highland Hospital, where he remembrance written by his friend John -John Jongen received a full hip replacement and was up Jongen; he and his wife Jeanne are also and walking the same day. During his RAVS members. John writes: RECOVERING; AND A FURTHER hospital stay, John wound up telling the REMEMBRANCE OF CRAIG PERSON story of the Emerald Necklace parks “Jeanne reminded me of Craig by John Jongen system to one of his nurses, and it recalled Person’s favorite rhetorical question. to him his friendship with Craig Person.] “What are they thinking?” I want to use his On January 8, 2013, about four months That ‘emerald necklace’ from the Erie question to offer some closure for us all to to the day after Craig’s accident, I had my Canal to Lake Ontario binds us still. Craig deal with his untimely and tragic end. own encounter with destiny. Like Craig I and his girlfriend Sandra Hall, Jeanne and I As a quiet environmental warrior he too was helmeted and riding a two-wheeled spent many a Sunday afternoon often used that phrase in the context of vehicle. In my case a patch of black ice on meandering through Highland Park and its some discussion we would have, be it the paved Erie Canal path suddenly Lamberton Conservatory. Craig’s new about proposed hydrofracking in NY, the ‘pulled’ the bicycle wheels from under me home was located adjacent to the west side incessant transgression past the maximum and my right hip collided with the path Genesee River Walk; before that we lived global carbon dioxide load of 350/ppm, or with a dull thud. From my experience of as Fairport neighbors on the banks of the the construction of the tar sands pipeline many similar falls while iceskating, Erie Canal. These ‘emerald’ ties will over the Ogallala aquifer that nurtures our rollerskating, and skiing, I knew forever bind us together: an appreciation Nation’s breadbasket. But he meant it in an immediately that this fall was different. for the great outdoors and a reverence for understanding way; he understood human There was a lingering pain and any the gifts it provides us still. weaknesses so he was never accusatory. movement told me the femur bone was My hip replacement recovery is nearly Instead he would forge ahead with his disconnected from my pelvis. complete and I will continue to appreciate personal timeline to affect the Earth in a It was a grey and raw winter afternoon this bountiful outdoor environment, positive way. He recycled EVERYTHING and the usually busy path looked chastened by the caution that I do not to the point where his monthly waste abandoned; so I made a phone call to bounce as well as I used to.

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGETARIAN SOCIETY: P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750, rochesterveg.org, [email protected] Membership in the Rochester Area Vegetarian Society is open to all vegetarians, as well as to those who support the goals of vegetarianism and the society. RAVS’ by-laws define vegetarianism as the practice of living without the use of flesh, fish or fowl, with the ideal of complete independence from animal products. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Members receive the Vegetarian Advocate, published three or four times a year, plus periodic notification of events. Members may borrow videos for a $10 deposit and they are eligible for half-priced membership in the North American Vegetarian Society which includes a subscription to the Vegetarian Voice and in the Vegetarian Resource Group which includes a subscription to the Vegetarian Journal.

Name (s): ______Date:______

Address: ______

Phone(s): ______email:______

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

February 17, 2013* (3rd Sunday) Low Energy Homes with Bill LaBine, passive house consultant and expert in deep energy retrofitting, with Airtight Services, Inc. Bring your heating bills for Bill to evaluate! March 17, 2013* (3rd Sunday) The Inner Lives of Animals: Lessons from a Vegan Biologist with Jonathan Balcombe, Ph.D. author of Pleasurable Kingdom; Second Nature: The Inner Lives of Animals; and The Exultant Ark. See more on page 3. March 26, 2013 (Tuesday) 20th Annual RAVS 2nd Night Seder (shared event with Jewish Humanist Group), Brighton Town Park Lodge. Doors open at 4:30 PM. Service 6:00 PM followed by a vegan share-a-dish meal. See page 3 for special rules for this meal. Volunteers needed for set-up and clean-up. Call 234-8750 to reserve. April 2, 2013 (Tuesday) 7-9PM Plant-Based Nutrition class, taught by Ted D. Barnett, M.D., with recipes and food samples by Carol Barnett. First in a series of six Tuesday-night classes running 4/2/13 through 5/7/13. Jewish Community Center, 1200 Edgewood Avenue. Call JCC at 461-2000 to register. April 21, 2013 (3rd Sunday) Vegan Banquet at Natural Oasis, 288 Monroe Avenue. 5:00 PM Cash Bar and Silent Auction of donated goods and services, including items from vegan business Wizard of Clay. 6:00 PM Dinner. $22 per person; $17 students/fixed income. Please reserve with a check made out to “RAVS” brought to our meeting, or sent to P.O. Box 20185, Rochester, NY 14602-0185. See more on page 3.

*Indicates a regular meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brighton Town Park Lodge, 5:30 PM Vegan Share-a-Dish Dinner, 7:00 PM Program. Directions to Brighton Town Park Lodge: 777 Westfall Rd. between E. Henrietta Rd. (15A) and S. Clinton Rd. Look for “Brighton Town Park” sign. Lodge is on south side; driveway leading to Lodge is called “Haudenosaunee Trail.”

PLEASE NOTE: We always welcome new people at our meetings. You may attend just the dinner, just the program, or both; there is no need to “reserve” for either. If you attend the dinner, we ask that you pay a $3 Non-Member Fee in addition to bringing a vegan dish to pass. See box on p. 2

for information about preparing a vegan dish. Non-Member Fee will be subtracted from your dues, if you decide to join later in the meeting. No fee is

charged to attend the program portion of the meeting.

234-8750 Hear the latest from our events calendar, 24 hours a day! Call Call day! a hours 24 calendar, events our from latest the Hear

14602

NY R OCHESTER, OCHESTER,

20185 B OX OX

S V A R OCIETY EGETARIAN REA OCHESTER