Kidney Bean and Plantain Chili

Kidney Bean and Plantain Chili

Serves 6-8 as a meal.

Ingredients

2 lbs. Kidney Beans, dry
5-6 Plantains, ripe
1 - 28-oz. can Crushed Tomatoes
2 Onions, medium size
5-6 Garlic, cloves
1-2 Chipotle Peppers
1/4 cup Molasses, mild, unsulphured
2 tbsp. Chili Powder
2 tbsp. Cumin, ground
2 tbsp. Paprika

1 tsp. Cinnamon, ground

Athletes say vegan diets help improve performance while benefiting environment

April 20, 2018; 10:18 AM


When most people think of veganism, they tend to think it is only for an animal rights activist or someone who is a bit of a hippie at heart. However, as vegan diets become more popular, many people, including athletes, are learning the health and environmental benefits.

Usually we associate athletes, football players and bodybuilders with diets consisting of a lot of meat and animal products to get protein. What most don't know, however, is that all protein originates from plants.

Cows get their protein from plants, then the cow, which is later turned into steak, is consumed for protein.

It all comes down to the fact that we can either feed the animals the food we could have eaten or we can eat that food directly, which saves resources and reduces emissions during production.

An assessment by the Food and Agriculture Organization of the United Nations indicated the contribution of the livestock sector to global greenhouse gas emissions exceeds that of transportation.

A recent report's results suggest that livestock methane emissions, while not the dominant overall source of global methane emissions, may be a major contributor to the observed annual emissions increases over the 2000s to 2010s.


Football players and other athletes are going vegan not only for health and recovery reasons, but for environmental reasons too.

All You Need To Know About Plant Protein – Because It Builds Muscle The Same, If Not Better, Than Meat

Demmy James

November 28, 2017





Related CE Article: Plant Based Protein vs Protein From Meat. Which One Is Better For Your Body?


An often cited “fact” is that vegetarians and vegans will struggle to build muscle because they don’t have enough protein in their diet. Non meat eaters are often told that getting sufficient protein is impossible due to the relative lack of plant protein available. Of course this is not true at all; while it is undeniably more difficult to hit your protein targets when abstaining from meat, it is absolutely possible.

In this article we will be talking all things related to plant protein. We will explore the plant-based protein foods you can eat and the plant protein powders you can use to supplement your diet. But first we will take a look at the benefits of protein and how much protein you really should be consuming per day.

The Benefits of Protein

Why is protein such an important macro nutrient? Well it happens to be very useful for people trying to lose weight, maintain weight, or gain weight… which is basically everyone! It can increase your metabolism (due to it being hard to digest compared to carbohydrates and fats), preserve muscle while dieting, help contribute to weight loss, and aid muscle building. It also increases satiety (that feeling of being full after a meal), which helps people to avoid overeating.

Without protein, your body would not be able to maintain muscle mass. This might sound fine to some of you in theory, particularly anyone who “doesn’t want to get too bulky,” but if you desire a toned body, better overall fitness, or ease of movement in your old age, then you would want to avoid losing muscle.

For any vegan bodybuilders out there, protein is even more important. Without sufficient protein, you will never be able to build muscle. That’s because protein is essential for the repair and rebuilding of muscle fibres after a workout. There is a process called muscle protein synthesis, which uses dietary protein to build and repair muscles. If you don’t have sufficient protein, then your muscles will either stay the same or even lose size. 

Recommended Protein Intake

The amount of protein you can take per day is a long-debated issue, but suffice it to say that if you have no long term kidney problems, there is no upper limit to the amount that you can safely take. This doesn’t mean that you can eat 400g a day, it just means the range is quite large. A recent study found that natural bodybuilders benefit from anywhere between 2.3-3.1g of protein per kg of body weight. This doesn’t sound like much of a difference, but for a 100kg person, that could represent an 80g per day difference. Now, most people are not wannabe bodybuilders, so it would make sense to aim for the lower end of the scale. A target of between 1.5-2g per kg of body weight would be perfect. Let’s say you are 60kg; then your protein target would be between 90g and 120g per day.

Protein in Vegetarian & Vegan Diets

Most vegetarians and vegans do not hit their protein intake targets, but then, neither do meat eaters! It is one of the reasons why many people are overweight or not as strong as they should be. It’s hard to make generalizations about vegetarian or vegan diets because they can be so varied, but most protein tends to come from lentils, nuts, beans, or soy. Here are five of the best plant protein sources available:

· Tofu (10g of protein per 1/2 cup)
· Lentils (18g of protein per cup)
· Navy Beans (15g of protein per cup)
· Cashew Nuts (5g of protein per 1/4 cup raw nuts)
· Chia Seeds (4g of protein per 2 tbsp)

Of course, if you have been following a plant-based diet, then you are probably familiar with all five of these excellent protein sources. But what about plant protein powders? In the last few years, lots of vegan protein powders have become available, offering high quality, complete proteins coming from vegan-friendly sources.

Different Types of Plant Protein

There are a lot of plant-based protein powders out at the moment, and we are going to take a look at five of the best around. There’s soy protein, pea protein, hemp protein, rice protein, and pumpkin protein. We are going to be looking at isolate protein powders rather than concentrate, as these are superior (higher protein to calorie ratio).

1. Soy Protein – Soy is a great source of protein, but tends to be quite high in fat and
   carbohydrates, meaning it can be quite difficult to increase protein without increasing everything else as well. Soy protein powder is made by isolating the protein and removing as much of the fat and carbs as possible. You end up with around 22g of protein per serving, with less than 1g of fat and around 2g of carbohydrates. Soy is often criticized in bodybuilding circles because some believe it increases estrogen in men, but if you are eating a diet high in cruciferous vegetables (broccoli, kale, sprouts, etc.), this should not be an issue.
2. Pea Protein – A great alternative to whey protein, pea protein can contain up to 28g of protein per serving. It tends to work in a similar way to casein protein, being a slow digesting protein. This can increase satiety (feeling full after a meal) and is perfect for anyone on a diet.
3. Hemp Protein – This form of protein comes from hemp seeds and is a very easily digested form of protein, similar to whey. Excellent for anyone who finds it difficult to digest certain foods, hemp protein powder is also high in fibre. Hemp protein tends to be a little lower in protein than soy or pea, with an average of 14-18g of protein per serving.
4. Rice Protein – Rice protein powder comes from brown rice, and it is much higher in protein than help protein, managing to hit 24-30g of protein per serving.
5. Pumpkin Seed Protein Powder – Probably the least known protein powder on this list, pumpkin protein is a really nice tasting and easily mixed protein powder. It has a wide range of benefits, and a decent protein to calorie ratio. It is around 63% protein, and is also high in fiber, vitamins, minerals, and fatty acids, too.

The Bottom Line

This article has given you five high protein plant-based foods, and five plant-based protein powders. Adding these to a calorie controlled diet will help you to lose weight, build muscle, or just maintain your size in a healthy and sustainable way. Good luck with getting lean and big and let us know if you had awesome results using plant-based protein!
Demmy is a fitness buff who believes in paying it forward by always aiming to inspire other towards achieving their own health and fitness goals.

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McDonald's Just Started Selling a Burger That Might Signal the End of the World As We Know It

It's come to this.

By Chris Matyszczyk

Chris Matyszczyk advises clients about advertising and marketing through his company Howard Raucous. In 2013, MediaPost named him the Most Influential Person on Madison Avenue. Full bio
@ChrisMatyszczyk

Owner, Howard Raucous LLC@ChrisMatyszczyk




Now just imagine that brown stuff is soy-based.

CREDIT: Getty Images


Absurdly Driven looks at the world of business with a skeptical eye and a firmly rooted tongue in cheek.


Please lie here on my purple chaise-longue and let's play word association.

When I say "McDonald's," what's the first word that comes into your head?

Beef.

Fries.

Quarter Pounder.

Big Mac.

Unhealthy.

Stop, stop.

I just asked for one word.

Still, my expert analysis tells me that there was one word that never entered your head.

Please let me tell you, then...no, wait, here's a glass of fine Napa Sauvignon Blanc.

Ready?

McDonald's just launched a Vegan Burger.

Breathe. Don't look down yet. (There's a picture of it there, but don't think about that now.)

The new vegan burger is imaginatively called the McVegan.

The patty is soy-based and the rest of it is, well, what you'd expect.

Now I know this is a little bit of a shock for you. An even greater shock, perhaps, than when McDonald's started experimenting with fresh beef in its Quarter Pounders.

OK, I think you're ready for the picture.

Look, if the very concept is too much for you, I'll try and give you some good news.

The McVegan is currently only available in Finland. And McDonald's hasn't given any indication that it's bringing it to the U.S.

I must warn you, however, that some people are excited at the prospect of the McVegan.

They're already yearning for it on Twitter.

Change is life's great inevitable.

You just have to adjust. Or make sure you never go to Seattle, where they're already craving it.

Another glass of Sauvignon Blanc, perhaps?


Published on: Oct 6, 2017


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Vegetarian diet tied to fewer deaths over time

By Andrew M. Seaman

NEW YORK | Mon Jun 3, 2013 4:35pm EDT

(Reuters Health) - People who limit how much meat they eat and stick to mostly fruits and vegetables are less likely to die over any particular period of time, according to a new study.

"I think this adds to the evidence showing the possible beneficial effect of vegetarian diets in the prevention of chronic diseases and the improvement of longevity," said Dr. Michael Orlich, the study's lead author from Loma Linda University in California.

In 2012, a Gallup poll found about 5 percent of Americans reported to be vegetarians.

Previous research has found that people who eat mostly fruits and vegetables are less likely to die of heart disease or any other cause over certain periods of time (see Reuters Health stories of March 14, 2012 and January 31, 2013 here :reut.rs/14opIgy and reut.rs/14opJBa.)

Another study from Europe, however, found British vegetarians were just as likely to die at any point as meat eaters, so it's still an "open question," Orlich said.

For the new study, he and his colleagues used data from 73,308 people recruited at U.S. and Canadian Seventh-day Adventist churches between 2002 and 2007.

At the start of the study, the participants were asked about their eating habits and were separated into categories based on how often they ate dairy, eggs, fish and meat.

Overall, 8 percent were vegans who didn't eat any animal products while 29 percent were lacto-ovo-vegetarians who didn't eat fish or meat but did eat dairy and egg products. Another 15 percent occasionally ate meat, including fish.

The researchers then used a national database to see how many of the participants died by December 31, 2009.

Overall, they found about seven people died of any cause per 1,000 meat eaters over a year. That compared to about five or six deaths per 1,000 vegetarians every year.

Men seemed to benefit the most from a plant-based diet.

Orlich cautioned, however, that they can't say the participants' plant-based diets prevented their deaths, because there may be other unmeasured differences between the groups.

For example, Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston, said the participants who were vegetarians were healthier overall.

"It's important to note that the vegetarians in this study were more highly educated, less likely to smoke, exercised more and were thinner," Lichtenstein, who was not involved with the new study, told Reuters Health.

Those traits have all been tied to better overall health in the past.

SHOULD YOU GO VEG?

Dr. Robert Baron, who wrote an editorial accompanying the new study in JAMA Internal Medicine, said the new evidence doesn't mean everyone should switch to a plant-based diet.

"I don't think everybody should be a vegetarian, but if they want to be, this article suggests it's associated with good health outcomes," said Baron, professor of medicine at the University of California, San Francisco.

Instead, he writes limiting added sugars, refined grains and saturated fats trumps whether or not to include a moderate amount of dairy, eggs, fish or meat.

Previous research has found that people who were on a mostly plant-based diet still had lower cholesterol while eating a small amount of lean beef (see Reuters Health article of January 2, 2012 here :reut.rs/14oPRMr.)

"It's like everything else, you have to think about it in terms of the whole package," Lichtenstein said.



SOURCE: bit.ly/MbBLb9 JAMA Internal Medicine, online June 3, 2013.

Source: http://www.reuters.com/article/2013/06/03/us-health-vegetarian-idUSBRE95215220130603

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Meat and Dairy

Animal Protein -- Meat and Dairy -- Cause Cancer

 

headveg


Uploaded on Dec 2, 2009


Celebrated Cornell University professor T. Colin Campbell Phd, presents the overwhelming evidence showing that animal protein is one of the most potent carcinogens people are exposed to.

This is the FULL 45 MINUTE talk from Dr. Campbell's appearance at the 2005 VegSource Healthy Lifestyle Expo.

More info and Expo talks are available on DVD in our IN OUR STORE https://secure2.vegsource.com/catalog/

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Whole Foods mixes up chicken, vegan salads

No illnesses reported; store will issue recall


May 10, 2013
Written by
Associated Press



AUSTIN, TEXAS — Whole Foods Market Inc. said labels on a chicken salad and those on a vegan version were reversed at some of its cold food bars in the Northeast.

The mislabeled salads — a curried chicken salad and a vegan curried “chick’n” salad — were sold in 15 stores in Connecticut, Maine, Massachusetts, New Jersey and New York, Whole Foods said. In some locations, the company said the salads were sold in the bars where customers can scoop food into containers, which are then weighed at the register. In other locations, it said the salads were displayed in the prepared food sections behind glass. The salads were sold Tuesday and Wednesday.

The Food and Drug Administration noted the vegan salad contains soy, and the curried chicken salad contains egg. It said people who have an allergy or severe sensitivity to soy or eggs run the risk of serious or life-threatening allergic reaction if they eat the salads.

The company, based in Austin, Texas, said no illnesses have been reported.

Libba Letton, a spokeswoman for Whole Foods, said the salads were mislabeled at a company-owned commissary that supplies food to the stores.

She said the mix-up was discovered by an employee in the prepared food section at one of its stores.

Whole Foods was issuing a recall in line with guidelines set by the FDA and planned to post signs in stores Friday alerting customers about the mislabeled salads.

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Study: Plant-Based Diets With Nuts And Virgin Olive Oil Can Reduce Risk Of Heart Disease By 30%

Monday, February 25, 2013


Landmark study released at International Congress on Vegetarian Nutrition held at Loma Linda University Health.


“This study is a prime example of the type of international research being shared at this conference of 800 academics, researchers, dieticians and others dedicated to advancing research about the benefits of plant-based diets,” says Dr. Joan Sabaté.

(PRWEB) February 25, 2013

People who eat a plant-based Mediterranean diet supplemented with nuts or virgin olive oil can enjoy long-term benefits that can include a 30 percent reduction in the risk of cardiovascular disease, according to a landmark global study released today at the sixth International Congress on Vegetarian Nutrition hosted by Loma Linda University Health.

The study, to appear in the New England Journal of Medicine, involved 7,447 individuals (55-80 years old) at high risk of cardiovascular disease but with no symptoms.

The results favor two Mediterranean diets (one supplemented with nuts, the other with virgin olive oil) over a low-fat diet for beneficial effects on intermediate outcomes that include body weight, blood pressure, insulin resistance, blood lipids, lipid oxidation and systemic inflammation.

The study, called “PREDIMED” for “PREvención con Dieta MEDiterránea” (Prevention with Mediterranean Diet) began in 2003 and was completed in 2011. Participants were followed for an average of 4.8 years.

“The aim of PREDIMED was to determine whether a plant-based Mediterranean diet, supplemented with either tree nuts such as walnuts, almonds and hazelnuts or virgin olive oil, when compared to a low-fat diet, can help prevent cardiovascular diseases such as cardiovascular death, heart attack and stroke,” said Dr. Miguel Angel Martinez of the University of Navarra, Spain, a lead investigator of the study, which was released simultaneously in Loma Linda and Spain.

“What we found was that a Mediterranean diet offers a preventive efficacy that was also assessed on secondary variables, including death from all causes, and incidence of diabetes and metabolic syndrome,” added Martinez, a physician, epidemiologist and nutrition researcher.

The Mediterranean diet is a pattern of eating similar to the traditional dietary habits of people living in the countries bordering the Mediterranean Sea. This includes fresh fruits and vegetables, seafood, whole grains and nutritious fats, including walnuts and olive oil.

PREDIMED is a parallel group, multi-center, single-blind, randomized clinical trial conducted by 16 research groups in seven communities in Spain. Participants were given dietetic support and quarterly education sessions to ensure compliance. Energy intake was not specifically restricted in any intervention group. Participants were randomly assigned to one of three groups:

Low-fat diet (control group)
Mediterranean diet supplemented with virgin olive oil (50 ml per day); or
Mediterranean diet supplemented with 30 g mixed nuts per day (15 g walnuts, 7.5 g almonds and 7.5 g hazelnuts).



“This study is a prime example of the type of international research being shared at this conference of 800 academics, researchers, dieticians and others dedicated to advancing research about the benefits of plant-based diets,” said Dr. Joan Sabaté, chair of the International Congress on Vegetarian Nutrition and chair of the Department of Nutrition at Loma Linda University’s School of Public Health.

Sabaté served as principal investigator in a nutrition research study that directly linked the consumption of walnuts to significant reductions in serum cholesterol. His findings were published in the New England Journal of Medicine in 1993.

“Twenty years ago we released a study showing the health benefits of nuts,” Sabaté said. “Now, the results of a trial, also released at Loma Linda, further demonstrate that a plant-based diet, infused with nutritious unrefined plant fats, can have long-lasting effects for heart health and a productive and a productive life.”

The Congress on Vegetarian Nutrition, held every five years, also features the release of research on such topics as the link between diet and longevity, reducing the risk of osteoporosis and how vegetarian diets can reduce weight.

For details, please visit http://www.predimed.org or http://www.walnuts.org/med-diet.
Complete information on the Congress, including abstracts of the presentations, can be found athttp://www.VegetarianNutrition.org.

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Easy Sweet Potato Veggie Burgers! With Avocado.

POSTED BY KATHY ON 2/21/2012




Crave a veggie burger. One with Panko-crusted edges - infused with tender sweet potato and creamy, rustic white beans. Tall stacked on a toasted grain bun - crisp romaine leaves sprawling out the sides. Lime green avocado. Dijon. Pepper. Zesty onion.

These Sweet Potato Tahini Bean Burgers are super easy to make. Satisfy your burger craving in a flash. And while you are stacking toppings, humming happy burger-eating music, sipping lemonade, ginger ale or iced tea, crunching baked french fries, tater tots or chips - basically feasting however you like - you can laugh at anyone who thinks a "real" burger can't be vegan.









Valentine's Day came and went just as it usually does. A nice meal, warm fuzzy feelings, flowers and chocolate. For our VDay meal we dined out at Real Food Daily in Santa Monica. They had a special menu that I simply couldn't pass up. Everything was delish. But the highlight of the meal for me: plump little balls of "goat cheese" - vegan of course...

"A salad of baby greens, roasted baby beets, tangerines, smoked almond crusted ‘goat cheese’ flirting with a creamy shallot dressing" -RFD menu

They were 'almond crusted' a slight smokiness to them. They were perched atop a light green salad. Some beets on the side and shallot dressing. When you smashed the side of your fork into these balls they burst open to reveal a tender silky interior. They were amazing. I need the recipe!

How was your VDay? Any disasters or wonderful moments to report?

And those tender crispy balls from RFD really inspired me to post one of my favorite easy veggie burger recipes.

So today, I woke up. Munched some blueberries. Played with the cat. And worked on this post as drizzly raindrops poured outside my window. Blustery trees swaying all morning and well into the evening.



Easy Burger. You simply take a baked sweet potato, some soft canned beans (I used cannellini white beans) add in a few accents, mash, saute and serve. You can also bake for a healthier preparation. And you could add in other whole food ingredients too like brown rice, finely chopped apple, hemp seeds - whatever! The sweet potato is such a nice binder - you can really get creative if you choose.

I pan-fry. More of a saute really. I use just a splash of safflower oil.

And I don't think I have to remind you how incredibly healthy sweet potatoes and beans are. Filled with good stuff. Vitamins, minerals, fiber, protein. Dig in.



The Patty. I was still feeling Valentine's Day-y..


I served the patties with tender sliced avocado, a crisp bed of romaine lettuce, a circle of onion, some Dijon mustard and some pepper and olive oil over top.




Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand - I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs - or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

Note: yes this patty does fall kind of apart as you eat it. But that is OK because it tastes yummy.







My Book! If you loved that recipe, please check out my book / wellness guide "365 Vegan Smoothies" from Penguin / Avery - details here.

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Eat Vegetarian, Live Longer?

The landmark Adventist Health Study found that vegetarians live longer lives. Here's an update on the latest research from the same group.

By Annie Hauser, Everyday Health Staff Writer

THURSDAY, Oct. 11, 2012 — Some vegetarians can be awfully superior about the health benefits of their plant-based diet. What they might not know is they have the Adventist Health Study to thank. 

In the '70s and '80s, a series of studies from Loma Linda University in California, which has tracked tens of thousands of Seventh-day Adventists since 1958, were the first to show that vegetarians live longer than meat eaters.

Not only that, the studies also indicated that the kinds of foods frequently consumed in vegetarian diets — fruits, vegetables, nuts, legumes — can reduce a person's risk for diseases, such as cancer, heart disease, and type 2 diabetes, control body mass index and waist size, and boost brain health.

In 2002, the National Institutes of Health gave Loma Linda a grant to continue the research on Seventh-day Adventists, branding this round of research Adventist Health Study 2.

The study, which is midway to completion and includes 96,000 people from the United States and Canada, presents findings just as dramatic, principal investigator Gary E. Fraser, MD, PhD, said at the Academy of Nutrition and Dietetics' 2012 Food & Nutrition Conference & Expo. Vegetarian Adventist men live to an average of 83.3 years and vegetarian women 85.7 years — 9.5 and 6.1 years, respectively, longer than other Californians, Fraser explained.

Here are more findings from the Adventist Health Study 2:

• Vegans are, on average, 30 pounds lighter than meat eaters.
• Vegans are also five units lighter on the BMI scale than meat-eaters.
• Vegetarians and vegans are also less insulin resistant than meat-eaters.
• Lean people are also more likely to exercise regularly, eat plants, and avoid cigarettes than overweight people, suggesting that numerous factors are boosting the overall health of these participants. 
• Pesco-vegetarians and semi-vegetarians who limit animal products, but still eat meat once a week or so, have "intermediate protection" against lifestyle diseases.

Perhaps the most staggering finding? Obesity cuts an African-American's life span by 6.2 percent, and across races, the protective qualities of fat in seniors was not seen. (Previous studies have found past about age 85, people who are obese have a lower risk of dying than normal-weight peers.)

The study population is 25 percent African-American and half vegetarian. The reason why researchers have such an interest in the Seventh-day Adventist population, they say, is that the religion promotes vegetarianism and discourages drinking, smoking, and drug use. For example, health pioneer and breakfast cereal inventor John Harvey Kellogg is one of the church's most famous founding members. 

TELL US: Have you cut back on meat for your health? (Note: Users will not be able to comment on mobile devices.)

For more nutrition news and trends, follow @weightloss on Twitter from the editors of @everydayhealth.

Last Updated: 10/11/2012

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Meatless Monday Inspiration Round-Up

Today's Meatless Monday Recipe Round-up via my posts over at Babble's Family Kitchen include Coconut Lime Tofu, weekender wine frosty+, fresh pineapple tofu tahini wrap, a green bagel for March, spring GREEN-ing recipes and some shamrock pasta topped with Daiya cheese - Get these recipes and more inspiration for your Meatless Monday and the week ahead!..

Some of the spring greening recipes, peanut kale, and my tofu with coconut and lime..


Wine Frosty, shamrock pasta, pineapple tofu wrap, homemade seitan..+

Meatless Monday Recipe Round-Up - 3/5/12

* Entree: Coconut Lime Tofu with Harissa
Coconut milk and zesty lime infuse this silken tofu. Accents of harissa, nutritional yeast, onion and pepper. Comfort food indeed! Serve with toast or over top rice.

* Breakfast: Farro Breakfast Porridge
Berries and walnuts top this warm, nutty farro porridge. If you love oatmeal, you will love farro! Farro is nutrient dense and low gluten. It is also higher in protein than most grains.

* Round-Up: 21 Spring GREEN-ing Recipes
My spring GREEN-ing round-up is filled with lovely, healthy, delicious green things to eat and share this spring. Before you spring clean your house, spring green your diet!

* Cocktail: Weekender Wine Frosty
If you love wine, fruit and a frosty covktail - this easy recipe is for you!+

* Wrap. Mint Tahini Tofu Pineapple Kale Wrap
All my favorite flavors combine into one amazing lunchtime wrap. Fresh pineapple meets sticky sweet tamari tofu, kale and tahini dressing. Swoon.

* Sandwich: Spring Green Bagel-wich
Green cilantro hummus tops a pumpernickel bagel along with avocado and a sprinkling of seasoned salt. Parsley on top!

* Pasta: Pesto Shamrock Pasta
This shamrock shaped pasta is perfect for spring when tossed with fresh vegan pesto sauce and a sprinkling of Daiya vegan cheese.

* Salad: Easy Kale Peanut Salad
My kale salad gets a few tweaks to create this super easy version. Kale, peanut, onion, tamari and a few other ingredients. This stuff is cravable. And bursting with leafy green nutrients!

* Dessert: Basic Vegan Cinnamon Rolls
Served for dessert or breakfast - you can't go wrong with vegan cinnamon rolls! Orange cream cheese frosting on top.

* How-to: Seitan
Learn how to make seitan from scratch!

* Smoothie: Mardi Gras Smoothie
This purple, gold and green smoothie will perk up your mood - even after Mardi Gras has passed. Delish!

* Party: Party Recipes
The Oscars may be over, but that doesn't mean you can't make these party-approved vegan recipes for your next fun shindig. From meatless meatballs to hummus dip - this round-up is filled with entertaining appetizers.

More inspiration -> Find vegan... Vegan Recipes from Finding Vegan. Celebrate a healthy, happy, vegan 2012 with the help of my other site: FindingVegan.com

About my Meatless Monday round-ups: Every other week I link to all my posts over at Babble.com so that you don't miss out on any of my recipes. My round-up is a great way to embrace Meatless Monday.

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P.S.

+I don't drink wine or recommend it.

I see no use for alcoholic drinks;

If it ain't nutritious? I'm not having it!

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Change your diet, change your life: health issues lead to veganism

Jean Fritz

, Indianapolis Cooking Examiner

January 4, 201

NOTE: This information is anecdotal and not intended to be used as a diagnosis or treatment for any condition. Any diet or lifestyle changes should be discussed and monitored by your physician.

Imagine being in your 20s but having bloodwork results that look like those of an out-of-shape middle-aged man. This was the situation in which Stephanie Howard found herself in the early 1990s. Testing showed a cholesterol level of 348, in addition to Stephanie being overweight; this 20-something woman was a heart attack in the making.

Stephanie describes her diet at the time as, "...frozen pizza, frozen burritos, canned chili and boxed noodle dishes." She did not cook and had no interest in learning, as both she and her husband lived the busy-all-the-time lifestyle. This came to a halt when Stephanie was prescribed statin drugs. The drugs weren't effective in lowering her cholesterol, and the side effects were monstrous. Stephanie knew she had to find another solution.

During this time, Stephanie also had begun to explore the Seventh Day Adventist religion. Seventh Day Adventists follow the dietary regime of the Old Testament - in short, they practice a variation of keeping kosher. Many of their meals are meat-free. Stephanie noticed that those Adventists who were serious practitioners of their religion also tended to live long, productive lives. She and her husband joined the church, chose to eliminate meat and animal products from their diets and became vegans.

The transition from eating boxed and "instant" foods to veganism wasn't easy. As Stephanie recalls, "At the time, there were very few vegan resources available. I had to learn to cook." Finding recipes that tasted good was also challenging. She remarked, "...We ended up living on beans, rice and oatmeal."

However, there were significant improvements in Stephanie's health and these changes motivated her to stick with her newly found regimen. "I lost a lot of weight and my cholesterol level dropped over 100 points."

Stephanie and her family have been vegans for 16 years. She has not gone back on statin drugs, and states that her family physician and pediatrician are "very supportive" of her diet and lifestyle choices. She is able to shop at local grocery stores in her area, but admits that she takes advantage of the many local farmers markets during the growing season for fruit and vegetables. She advises anyone who wants to make the kind of change she did to "...take it slow. Go one recipe at a time. Start making your own recipes a little healthier by replacing refined flours and sugars with whole grains and adding more fruits and vegetables. Then try something new - there are so many good vegan, whole-foods cookbooks and the web has thousands of free recipes. Try one a week, and if your family likes it, add it to your menu schedule and you are one step closer." She also advises that the change doesn't have to be "..all or nothing.." and that indulging in a pizza or fast-food hamburger once in a while during the transition shouldn't derail the entire process.

Stephanie has graciously offered the following recipe for lasagne. This and other vegan recipes can be found on her food blog, Give Them Something Better and in her cookbookof the same name.

Lasagne
6 cups Tomato Sauce (recipe follows) or jar of commercial spaghetti sauce
12 lasagna noodles, cooked
1 recipe Tofu Ricotta (recipe below)
¼ cup nondairy parmesan cheese (optional)

Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with non-stick cooking spray.

Ladle 1 1/2 cups Tomato Sauce in the bottom of the prepared dish. Arrange 4 noodles over the sauce. Spread 1/2 of the Tofu Ricotta over the noodles. Repeat layers once.

Top with remaining 4 noodles and cover with remaining sauce. Sprinkle with parmesan, if using.

Cover with aluminum foil and bake 1 hour. Makes 16 servings or one 9-by-13-inch dish.

CHANGE IT UP: Meaty Lasagna: Add a layer of vegetarian Italian sausage in the middle of the Lasagna.

CHANGE IT UP: Stuffed Jumbo Shells or Manicotti: Ladle Tomato Sauce into the bottom of the baking dish; place prepared Jumbo Shells or Manicotti, filled with Tofu Ricotta, on top. Cover with additional sauce and bake until bubbly.

SHORTCUT: Use a jar of commercial spaghetti sauce, Tofutti Sour Cream (in place of the Aioli in the Tofu Ricotta), and oven-ready noodles for a lasagna that comes together in a flash.

Tofu Ricotta
Taste it…adjust the seasonings if you need to. If it tastes good plain, it will be GREAT in the lasagna.
2 packages (14 ounces) water-packed tofu, firm or extra-firm
1 package (16 ounces) frozen spinach, thawed and drained (optional)
1 cup Aioli or commercial soy sour cream or soy mayonnaise
¼ cup lemon juice
¼ cup cane juice crystals or other sweetener
1 ¼ teaspoons salt
¾ teaspoon onion powder
¾ teaspoon garlic powder

Drain excess water from tofu.

Mash tofu in a large bowl with a potato masher or your hands.

Add remaining ingredients to tofu; mix well. Add additional salt or sweetener if needed.

Tomato Sauce
2 tablespoons oil
1 large onion, chopped
1 cup green bell pepper, chopped (optional)
8 cloves garlic, minced
2 tablespoons dried basil
1 tablespoon dried oregano
1 tablespoon salt
5 cans (28 ounces) tomatoes (any kind will work--crushed, diced, pureed, or sauce)
2 tablespoons maple syrup or other sweetener

Heat oil in a large stock pot over medium. Add onion, bell pepper, and garlic; cook until onions are translucent, stirring occasionally, about 5 minutes.

Add basil, oregano, and salt to stock pot; cook 2 minutes, stirring occasionally.

Add tomatoes and maple syrup to stock pot; stir well. Add water if needed.

Bring to a boil over high heat; lower to a simmer and cook 1 hour. Makes 12 cups.

NOW & LATER: Freeze half of this recipe so you are one step ahead the next time you make an Italian meal.

Tofutti brand tofu products can be found at the Kroger store on Conner Street in Noblesville, Indiana.

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Vegan Thanksgiving: No Turkeys Harmed

Wands and her daughter check on rolls they are baking.


By Deborah Salomon

As of Tuesday, November 22, 2011


Take the turkey out of Thanksgiving and what’s left? Thanks giving.

“Turkey is the wrong focus,” says Kim Wands, vegan cook and vendor at the Sandhills Farmers’ Market. “Thanksgiving isn’t about the centerpiece. It’s about what is around the table.”

Wands, a former paramedic and ER nurse who lives in Carthage, hasn’t eaten turkey for 35 years. Her mother became a Seventh Day Adventist, embracing with the religion the Genesis Diet that some Adventists follow. Wands fishes a Kindle from her bag and pulls up Gen. 1:29 — God’s admonition to Adam and Eve:

And God said behold, I have given you every herb-bearing seed which is upon the face of all the earth, and every tree in which is the fruit of a tree yielding seed. To you, it shall be for meat.

“If we can stay with a simple diet as close to fresh as possible, we’ll be healthier,” Wands believes.

Because of her home environment, Kim Wands never learned to prepare meat. As a bride, she told husband Joel Wands, a fellow paramedic, that he was welcome to eat any meat he wanted to cook. That didn’t happen.

“He enjoyed the things I fixed,” she says. “I even make a wal-o-burger out of walnuts, oats and bulgur.”

The Wands family goes several steps further: They grow nutrient-dense greens, mill wheat and use natural, preservative-free baking ingredients. At 47, Kim — who wears a head covering as a sign of respect to God and her husband — has rosy cheeks, smooth skin and happy eyes.

Her business, Our Daily Bread of the Sandhills, grew from a project mounted by daughter Emily, now 16. Emily wanted a horse; her parents insisted she map out the yearly cost and divide it into weeks.

“I can do this,” Emily said, viewing the number.

Kim Wands had taught Emily and younger brother Evan bread-baking as part of early home schooling. Emily proposed baking the bread and having her mother sell it to nurses and doctors at FirstHealth Moore Regional Hospital, where she worked.

The bread became so popular that arrangements were made for a booth at the farmers market. During peak season, the family bakes 160 loaves per week in five rescued ovens installed in their garage. Proceeds support Emily’s equestrian dream — and then some.


“It’s fun having a family business, doing things together,” Emily says.

By 5 a.m. Tuesday, Kim and Emily Wands were busy-busy-busy preparing cornbread, pies, sweetbreads, scones, muffins, rolls and ready-to-bake stuffing in her Carthage kitchen. Christmas carols played softly in the background. The near extinct aroma of home-baked breads: divine.

Most will be sold Wednesday at the Southern Pines Farmers Market on Morganton Road. When the market closes at 1 p.m., the family will load their van and drive to Chattanooga, Tenn., where Kim’s parents live and son Evan attends a church school.

This year, guests at Thanksgiving dinner include a family recovering from the death of a father. They gather at 2 p.m. for a vegan feast: cornbread dressing studded with vegetables, creamy mashed potatoes, homemade cranberry sauce, a green salad, whole-wheat dinner rolls, corn from their garden and macaroni with a rich, velvety, better-than-cheese sauce.

The meal ends with pumpkin and pecan pies followed by hot orchard wassail, a combination of cranberry and apple juices with citrus slices and, Kim concedes, a bit of sugar.

Before dinner, each participant expresses personal thanks. This year, Kim is grateful for how the plant-based diet she suggested helped reduce the pain of a friend suffering from a debilitating illness. She’s also grateful, she says, “for the love of God in all things.”

Afterward, in lieu of football, the family takes a long walk. Even without the big bird, they are stuffed.

“You shouldn’t measure Thanksgiving by the turkey,” Emily concludes. “This isn’t Turkey Day, it’s Thanksgiving Day.” Kim smiles proudly at her daughter and adds, “The importance of the holiday is being together. Things can change real quick. You never know when you’ll be together like this again.”

Contact Deborah Salomon at debsalomon@nc.rr.com.


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No meat? No problem - November 10

Nov 10, 2011 - 12:00 AM AKST

BY RUTH DEGRAFF

If you think giving up meat to become either vegan or vegetarian will destroy your chances of eating out — think again. This monthly column explores the vegetarian and vegan opportunities in Eagle River and Anchorage area restaurants. It will also look at other healthy options available in area restaurants like whole grains and low fat.

Lunch at Eagle River Piccolino’s/Greek/Italian Cuisine on the Old Glenn; next to NAPA.

Immediately when you enter this restaurant, you are impressed by the Mediterranean décor and atmosphere that it is a fine restaurant. As I look at the menu, though, my heart sinks — not only is there no vegetarian list but the options for vegetarians are pretty much limited to appetizers and salads! Well, there are more, but they include cheese or olive oil — guaranteed to be high in fat.

Our friendly waiter, Jon, assures me that all the salads and sandwiches are made fresh for the customer. OK, that makes me feel better—I can order what I want. He also suggests eggplant parmesan (not on the lunch menu), or pizza. The marinara sauce here is flavored with anchovies, he tells me, if that would be a problem, so I ask about the pizza sauce. Hmmm, he’ll ask.

Jon is back quickly, “No the pizza sauce contains no meat or anchovies so vegetarian pizza would be a good choice for vegetarians. I decide on a vegetarian calzone, my husband goes for the eggplant parmesan. The servings are huge. He gets two very large slices of eggplant with a serving of spaghetti with tomato sauce. and my calzone is easily big enough for the two of us. A few minutes into the meal, Jon returns with the suggestion that the calzone usually comes with marinara sauce on the side and would I like something else? I request pizza sauce. Everything is delicious, though I regret not sticking to vegan and requesting no cheese in the calzone—it has a lot of mozzarella. The vegetables are hot but still crunchy—the crust is white. Is it the best? Well, no, to be frank it isn’t, but it is good.

Would I go to Piccolino’s again? Definitely. The vegetarian/vegan options aren’t great, but because of the helpfulness of the waiter and flexibility of the cooks, with effort it is doable. The results are worth it.

Jon brings me a carry out menu. It includes both lunch and dinner menus and a kid’s menu (also for seniors). I see the following appetizers: Dolmas, Bread sticks, Mozzarella sticks (deep fried, high fat guaranteed), Tzatziki, Grecian Bruschetta, Eggplant Croistini, Spanikopita. Probably some of these could be served without the cheese to make them vegan. The subs and sandwiches, which are made to order, have endless possibilities, but no whole grain bread, as do the pizzas and calzones.

Burgers — nothing vegetarian or vegan; but the pasta menu has Fettuccini Alfredo — well, vegetarian, but not low fat, Greek Spaghetti—same, Spaghetti Putanesca –maybe. Don’t hesitate to ask for no oil or cheese or to substitute marinara sauce with pizza sauce..

Italian specialties? Well, I think you could ask for pizza sauce instead of the listed sauces and the list goes on. Happy dining!

Want to boost your health with healthy diet? Try this website for more information and ideas: http://www.chiphealth.com/index.php

A vegetarian since 1964, Ruth deGraaff lives in Eagle River after a career in teaching in Pa., Alaska and in international schools in various countries. Her grown two children, raised on a vegetarian diet, still follow the diet themselves. She is retired and does volunteer work for Adventist Community Services (ACS) and is a member of the Eagle River Valley Seventh-day Adventist Church. The Adventist Church promotes vegetarianism as part of its health program.

This article appears in the CER Star November 10 2011 issue of Alaska Star

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Adventist Joseph Nally says a vegan lifestyle leads to life of happiness

June 23, 2010 in Food

Adventist Joseph Nally says a vegan lifestyle leads to life of happiness

Virginia De Leon Correspondent



Vegetarian chef Joseph Nally is a graduate of the College of Culinary Arts at Johnson and Wales University and worked as a chef for many years before he slowly turned to a plant-based diet. He didn’t become a Seventh-day Adventist until about four years ago, when the vegetarian teachings of the church appealed to him. He’s now a preacher and instructor for the Countryside Seventh-day Adventist Church in north Spokane.





There’s actually such a thing as a “bad vegetarian.” At least, that’s how Joseph Nally once identified himself.

In his desire to be healthy and to lessen his impact on the environment, Nally vowed 10 years ago to refrain from eating meat as well as eggs and dairy products. But he still felt bloated and sluggish, he recalled.

His diet – sans animal flesh and products – consisted mostly of refined carbohydrates and saturated fats.

“Sure, I cut out the meat, but I ate everything else,” said Nally, a trained chef who lives in Nine Mile Falls. “Eating well isn’t just about removing meat. It’s really more about eating whole grains, raw vegetables and other healthy foods.”

After spending nearly a decade working in restaurants in various parts of the country, Nally discovered a connection between his health and spiritual life. He came to the conclusion that he could no longer just live to eat; instead he had to eat well in order to live a more vibrant and sustainable life.

Now, Nally is sponsored by the Spokane Countryside Adventist Church as a “Bible worker,” that is, a preacher and instructor, whose duties include teaching others about the benefits of simple, plant-based foods. Every month, he organizes a free cooking and health class for people in the community who want to learn more about vegetarian and vegan alternatives.

From 30 to as many as 50 people gather at the North Side church on the second Sunday of each month. They spend about two hours listening to a lecture presented by a local naturopath followed by Nally’s cooking demonstrations and a vegan meal.

By early evening, everyone comes home with samples as well as recipes and menu plans for the entire month.

“You won’t find fake meat at our cooking school,” said Nally, referring to the “mock meat” and other processed foods that sometimes become a staple of many vegetarian diets.

Instead, his grocery list includes ingredients such as fresh fruit, steel cut oats, sprouted wheat berries, a variety of nuts, quinoa, and almond or coconut milk.

The menu plans feature dishes such as beet and potato latke, quinoa pilaf, caramel creamy lentils, avocado mousse, blueberry millet pudding, and macaroni and cashew cheese.

“We don’t have complicated recipes,” said Nally. “We don’t want people having to make special orders or driving everywhere for ingredients. We emphasize easy, simple, approachable food that makes sense.”

The recipes require only a few food items and can be prepared in half an hour or less. Many of these ingredients also are affordable and can be purchased in the bulk section of most grocery or health food stores, said Nally, who does most of his shopping at Fresh Abundance on North Division Street and Rosauers-Huckleberry’s in north Spokane.

“These classes have broadened the range of foods I can eat,” said Kim Love, a Suncrest resident who is gluten- and lactose-intolerant.

Although Love isn’t vegetarian, she regularly attends the class to get new ideas and to motivate her family to eat a healthier diet.

“I’m learning how to prepare food more efficiently,” she said. “I’m also investing more time in learning how to make delicious meals.”

While some of the participants have no church affiliation, many who come are Seventh-day Adventists. Although it’s not a religious requirement, many Seventh-day Adventists are encouraged to practice a vegetarian lifestyle because of their belief in healthful, holistic living.

Their faith life not only focuses on the spiritual, but also on their social, emotional and physical well-being, according to adherents.

Many Adventists try to exercise regularly, refrain from alcohol, tobacco and caffeine, eat modestly and consume only simple, plant-based foods, said Dr. Jay Sloop, a physician and health ministries director for the Upper Columbia Conference of Seventh-day Adventists – the administrative headquarters for more than 25,000 members of 130 churches in Eastern Washington, North Idaho and northeastern Oregon.

According to the Seventh-day Adventist Dietetic Association, holistic health means eating “generous” amounts of whole grain breads, cereals and pastas, a “liberal” use of fresh vegetables and fruits and a “moderate” amount of legumes, nuts and seeds. Low-fat dairy products and eggs are acceptable but foods in high saturated fat and cholesterol are highly discouraged.

Several studies – including research funded by the U.S. National Institutes of Health – have found that Adventists live eight to 10 years longer than the average American, due in part to their diet.

Nally and his wife, Annie, joined the Seventh-day Adventist Church four years ago because of the Christian denomination’s emphasis on health and diet and how these factors contribute to spirituality and overall well-being. The couple, along with their 7- and 2-year-old daughters, eat only plant-based foods and cook everything from scratch.

“Before, food was entertainment for me,” said Nally, a graduate of the College of Culinary Arts at Johnson and Wales University in North Carolina. “Even though I still see food as art – it’s a creative avenue for me – I now realize that food should strengthen our bodies and minds so that we can live more fully.”

Nally’s interest in food began as a child. His mom, whom he adores, was a terrible cook and often served meals that consisted of rubbery meat and buttered noodles. Whenever they dined at a restaurant, he often found himself wanting to replicate other people’s meals.

So he started cooking as a teenager and often spent his allowance on ingredients that his mother never bought, as well as on wooden spoons, a wok and other kitchen items.

It was no surprise to his girlfriend, who would eventually become his wife, that Nally ended up in culinary school. After graduating in 2002, he worked at restaurants in Florida and California, where he learned how to grow his own food and cook with organic, local and fresh ingredients.

He became serious about vegetarianism while working at a bistro that featured some meat-free items on its menu. After eating mostly vegetarian food for several months and reading books that included Michio Kushi’s “The Macrobiotic Way,” “The China Study” by T. Colin Campbell and “Raw” by Charlie Trotter, he discovered that he had higher energy levels and felt better all around.

The process of becoming a vegan took several years. His desire to eat and live well eventually drew him to Seventh-day Adventism, he said.

Last year, Nally and his family moved to Maine, where he became a Bible worker at a Seventh-day Adventist church. In addition to teaching classes and preaching, he worked with doctors from Parkview Adventist Medical Center in Brunswick, Maine, to provide courses on healthy living and eating.

In January, he moved to Spokane, where his work is sponsored by the Upper Columbia Conference of Seventh-day Adventists as well as Spokane Countryside Adventist Church.

“The name ‘Simple Health’ says it all,” Nally said. “The goal and the point of the (cooking) class is that health is achievable and it can be done without great expense and even by those who are not all that comfortable in the kitchen.”

(excerpt)

Source: http://www.spokesman.com/stories/2010/jun/23/vibrant-vegan/
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PETA Agrees With Pope That Environment Should Be Taken Seriously and Calls On His Holiness to Lead by Example

For Immediate Release:
December 22, 2009

Contact:
Bruce Friedrich 757-622-7382

Washington -- This morning, PETA sent a letter to Pope Benedict XVI commending him for his statement in which he linked world peace to preserving the environment and urging him to lead by example by going vegan and serving only vegan meals in Vatican City, including at the papal residence. The pope's statement for the World Day of Peace, which will be observed on January 1, called for "[moving] beyond a purely consumerist mentality." In the letter, PETA points out that raising animals for food is the leading source of greenhouse-gas emissions, that eating meat, eggs, and dairy products has been conclusively linked to leading killer diseases, and that meat production has a more devastating impact on the environment than any other human activity.

"The pope was right when he said that humans consume too much, but in particular, people consume too much meat," says PETA Vice President Bruce Friedrich. "The best thing that anyone can do for the environment--not to mention for animals and their own health--is to go vegan."

For more information, please visit PETA .org or PETA's blog.

PETA's letter to Pope Benedict XVI follows.

December 21, 2009



His Holiness Pope Benedict XVI
Apostolic Palace
Vatican City

Most Holy Father,

On behalf of People for the Ethical Treatment of Animals (PETA) and our more than 2 million members and supporters worldwide, we applaud your strong exhortations for environmental protection, and we urge you to consider the fact that the most effective action an individual can take to fight climate change is to go vegan (which means not consuming poultry, fish, meat, eggs or dairy products).

In light of the overwhelming scientific evidence showing that human consumption of animal products is degrading the environment, we urge you to go vegan and only serve vegan meals in Vatican City and at all Papal events.

As you may know, in the groundbreaking 408-page report, Livestock's Long Shadow, UN scientists concluded that raising animals for food generates more greenhouse-gas emissions than all the cars, trucks, ships, SUVs and planes in the world combined. The report also points out that the meat industry is "one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global". A 2009 report by long-time World Bank agricultural scientists contended that the total greenhouse-gas emissions of animal agriculture are far higher than the UN reported. According to these scientists, raising animals for food constitutes a majority - 51 per cent - of global greenhouse-gas emissions. The official handbook for the global Live Earth concerts, which Al Gore helped organise, states that not eating meat is the "single most effective thing you can do" to reduce your climate change impact.

Of course, a global shift toward plant-based diets would also have major benefits for humans - vegans have lower rates of heart disease, diabetes, obesity, and cancer than meat-eaters do, and tens of billions of animals would be spared the horrors of being intensively confined on filthy factory farms, mutilated without any pain relief, and slaughtered while still conscious.

Going vegan and serving only vegan meals at the Vatican would help ensure a bright future for all. Please don't hesitate to contact me to discuss this further. Thank you for your consideration.

Sincerely,



Bruce Friedrich
Vice President

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Source:http://www.peta.org/mc/NewsItem.asp?id=14049

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