Vegan, For The Love Of It All

Recipe: Hummus-in-a-Hurry

2009-03-08T23:59:00.003-05:00

Ingredients:
1 oz. sun-dried tomatoes, rehydrated in hot water for about 10 min.
1 3/4 cups garbanzo beans ( or 1 can), drained and rinsed
3 TBSP lemon juice
2 TBSP tahini
1 - 2 cloves garlic, minced or pressed
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. ground black pepper
1 TBSP. minced fresh Italian (flat) parsley leaves (opt.) (processed, or added after as a garnish)
1 tsp. olive oil
1/4 tsp. paprika

Instructions: Process first 9 ingredients until smooth and completely blended. Mix olive oil with paprika and drizzle over the top before serving.

Serve as a dip with crackers or oven-baked corn chips. Hummous is also great in a sandwich or as one of the ingredients in a pita sandwich.

Recipe: Quick and Tasty Vegan Party Dip- In – A – Hurry

2009-03-08T23:46:00.004-05:00

Here's a Quicky Party Dip Recipe:

Ingredients:
1 container Tofutti Sour Cream (12 oz. container) or use one of the Sour Cream recipes below (I like to use a combination of recipes #1 and #2 or a combination of recipes #1 and #3.).
Approx. 1 tsp taco seasoning (kind with no MSG)
1-2 tsp. onion powder (or dehydrated chopped onion )
1 tsp dried garlic granules or garlic powder
1-2 tsp salt-free seasoning optional
1-2 tsp. Italian seasoning
1 envelope Miso-Cup Delicious Golden Vegetable Soup, or equivalent package of onion soup, vegetable soup, (no MSG) or a veg. bouillon cube
Salt, to taste
Other herbs and spices, fresh or dry, your choice (For example: dill, thyme, tarragon, basil, etc.)
About 8-10 artichoke heart halves (canned in oil) (in water, less calories)
About 2 TBSP sun-dried tomato slices,pieces, or halves (canned in oil) (dried and rehydrated with water for less calories)
Instructions: Assemble all ingredients, place in a food processor, and process until well combined and artichokes and sun dried tomatoes are broken into small pieces.

Sour Cream Recipe #1 (Makes about 1 ½ cups)
Ingredients:
½ cup cashew butter
2 TBSP lemon juice
Salt
1 cup cold water

Instructions: Combine first 3 ingredients in food processor. Add cold water slowly until it reaches desired consistency.

Sour Cream Recipe #2 (Makes about 1 cup)
Ingredients:
½ lb. firm tofu
2 TBSP oil
1 TBSP fresh lemon juice
1 ½ tsp. sweetener, your choice
½ tsp. salt.
Instructions: Combine ingredients in food processor until blended.

Sour Cream Recipe #3 (Makes about 1 ¼ cups)
Ingredients:
1 ½ cups light silken tofu
3 TBSP fresh lemon juice
2 TBSP tahini
¼ tsp. salt
Instructions: Combine ingredients in food processor until well blended.

Recipe for Vegan Spinach Pizza

2009-03-06T12:37:00.006-06:00

My husband, who is vegetarian, but not vegan, loves the Spinach Pizza that Pizza Star in Menton, Southern France makes. Here is a recipe that I've been working on for a Vegan equivalent:

Vegan Spinach Pizza
Preheat oven to 400 degrees.
Crust:
1 pizza crust recipe (about 12 inches) (your choice) I'm lazy, so I let the bread machine mix the dough.)

Pizza mixture (enough for two pizza crusts):
Combine in a food processor and mix until well blended (smooth):
1 cup cashews (soaked for at least a couple of hours in hot water, changed twice. It's easiest to just start this in the morning.) Drain and rinse before using.
4 cloves garlic, minced
1 tsp salt
1/8 tsp. ground black pepper
1/4 tsp ground nutmeg (opt.)
Add and process (pulse):
1 lb. medium to firm tofu
2 TBSP lemon juice
Add and process (pulse briefly to mix -- not too long or the mixture gets very green!):
2 tsp. each, chopped fresh tarragon, basil, parsley
1 tsp. chopped fresh dill
Place mixture in bowl and mix with:
1/4 lb chopped fresh spinach (hard stems removed) or baby spinach

After rolling/spreading crust dough out and placing in pan, brush with olive oil and let it rise, covered, in a warm place, for about 15 min. Spread mixture onto pizza crust to within 3/4 inch of the edge of the crust.

(You can also top it with some artichoke heart halves, rehydrated sun-dried tomatoes, or any other topping you may choose. Don't worry if you have no toppings -- it's great just plain.)

If you want, spray the pizza with oil before placing it in the oven.
Bake at 400 degrees F. for around 10 - 15 minutes. Remove from the oven when the edges of the crust are slightly browned.

(I'm also thinking about adding 1/4 cup nutritional yeast flakes to the mixture. I haven't done this yet.)

Why Not Chicken?

2009-03-06T12:07:00.006-06:00

When people ask why I am a vegan, they usually want the short version of the answer. But the answer to that question is too broad, and impossible to answer in 1,000 words or less. So, let’s narrow the subject down a little as to the health reasons why I don’t eat birds or bird embryos. Many people who are trying to eliminate beef and pork from their diet, frequently turn to eating the carcasses of chickens, turkeys, and other birds, thinking that they are substituting a “healthy” protein alternative for red meat. One of the reasons that red meat is usually avoided is because it is replete with saturated fat. But people are misled if they think they are avoiding dangerous fat by eating the body of a bird. A three-ounce serving of chicken with skin has almost three teaspoons of chicken fat . (That’s saturated fat!) Without skin, the chicken still has 1.2 teaspoons of artery-clogging fat to create havoc in your bloodstream. And people who eat large amounts of animal flesh tend towards thin, easily-fractured bones, known as osteoporosis. The equation is simple: the higher the amount of excess protein, the greater the amount of calcium loss from the body’s bones, which exits through the kidneys. The countries of the world who tend toward higher consumption of poultry and other meats are plagued with higher rates of osteoporosis.

If you are not yet convinced to eliminate poultry from your diet – how about a nice plate of salmonella? Poultry is the principal carrier of this vicious bacterium. But, you say, the poultry that you buy is packed in a pristine Styrofoam and plastic-wrapped container. Salmonella is endemic in the poultry industry, with at least one in three of those pristinely packaged supermarket chickens infected with this bacterium that can kill or mame you. Not that bad, you say? Salmonella can cause severe dehydrating diarrhea, lung infection, infection of the nervous system, as well as a lingering arthritis, -- or, it can kill you. This is how salmonella insidiously creeps into your kitchen – chicken feed is laced with antibiotics, its volume is often extended with chicken manure infected with salmonella, thus producing infected chicken. (Yes, chickens are made to eat their own poopie!) (Beef feed is also extended with chicken manure, thus contributing to salmonella-infected beef.) (You may want to do an internet search for words such as “chicken manure as volume extender in poultry feed/ cattle feed”.) Kitchen knives, cutting boards, surfaces, and kitchen sponges easily spread the contamination to other foods in the kitchen. Salmonella is not the only potential danger. Poultry farmers have an unusually high rate of lymphoma, cancer of the lymph nodes, which is, interestingly enough, the most common cancer of chickens. It has not been conclusively proven that chicken lymphoma is directly linked to human lymphoma, but medical researchers who work with chicken lymphoma have contracted cancers of their own lymphatic system. Ignoring these facts will not protect you from being infected.

How about chicken eggs? An egg yolk has one of the highest concentrations of animal fat because Nature has designed it to be able to sustain the growth of a baby chick before it hatches. Egg whites are very high in protein, (too high for humans!), thus contributing to leaching out of calcium from our bones. Eggs have salmonella. Because chickens carry salmonella, they contaminate the INSIDE of their eggs with salmonella, before the shell is ever formed, so you can’t wash the salmonella off of an egg.

But, you may argue that chicken and eggs “taste so good.” I would disagree. Most of what you are tasting is the sauce and herbs and spices that have been added to the dishes. (Try boiling a piece of chicken flesh in water with no salt or flavorings of any kind, and tasting it.) And, anyway, are you sure that you want to eat something, solely because it tastes good? I’ve been told that antifreeze tastes good, but I also understand that consuming it can kill you. There are numerous alternatives to chicken and egg dishes, similarly flavored with sauces and herbs and spices, that are not harmful.

So, in a nutshell, the health reason why I don’t eat birds or eggs is: I want to stay as healthy as possible, so my later years will not be plagued with diseases such as osteoporosis, cancer (breast, prostate, pancreas, colon), arthritis, obesity, diabetes, kidney stones, macular degeneration, multiple sclerosis, auto-immune diseases like lupus, hypertension, high cholesterol and arteriosclerosis, diseases that many mistakenly look at as inevitable burdens of middle and later ages. (See, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health, by T.C. Campbell, and T.M. Campbell )

To avoid posting a blog of inordinate length, I will cite only two books. (They will cite all the other references.) If you turn off the hypnotic drivel that has been played over and over in Western society’s mind, and truly absorb the contents and meaning of these two books, you need never ask why a person might or should be a vegan. The two books are:
1) Vegan Freak by Bob and Jenna Torres (This is a short and easy read.)
2) World Peace Diet, by Dr. Will Tuttle (This explains EVERYTHING.)

I wish you long life, good health, and happiness.

Why those Strange Green Javelins are So Good for You or, Asparagus: the Vitamin K Vanguard

2009-02-15T11:14:00.004-06:00

In California, the first wave of the spring asparagus crop is upon us. If you’ve never cooked your own fresh asparagus, just looking at those aggressive little spears perched in your grocery display you might never be tempted to buy and cook them. But if you know the taste of freshly steamed asparagus, along with the plethora of health benefits it offers, you’ll never pass up a fresh bunch. Asparagus, believed to have originated in the Mideast, is a member of the lily family and is grown today in many parts of the world. Only 20 of its 300 varieties are edible.

Aside from its flavor, asparagus abounds in nutritive value. One cup of asparagus has only 43.2 calories, yet contains 114.8% of the daily value of Vitamin K (91.8 mcg). This vitamin performs a myriad of functions that benefit the coronary system. When you are cut, it is Vitamin K that initiates the healing process as it slows and stops the bleeding. Vitamin K helps the body absorb calcium preventing loss of bone density known as osteoporosis, prevents hardening of the arteries preventing heart disease and heart failure. Recent human trials suggest that it may be a preventive and treatment for many kinds of cancer. Asparagus contains folate which is also vital for healthy heart function and for DNA synthesis (thus preventing birth defects), and inulin, a carbohydrate which feeds the good bacteria in your colon. Other nutrients contained in asparagus include Vitamin A, C, many B vitamins (B1, B2, B3, and B6), manganese, copper, phosphorous, potassium and protein. Asparagus does contain purines, so if you have gout or a tendency to form kidney stones from uric acid, you may want to limit or avoid asparagus.

How To Prepare

Store asparagus in the dark back corner of the refrigerator with the bottom wrapped in wet paper towels. Eat asparagus within one or two days of purchase. Snip off a bit of the woody base before cooking. My favorite way to prepare asparagus is steamed, served with a lemon vinaigrette (See recipe below.), but you can also sauté it or roast it (alone, or with other vegetables such as garlic, summer squash, Portobello mushrooms, beets, etc.) If you’re in a hurry, and have no time to make a vinaigrette, just squeeze lemon juice over the asparagus, towards the end of steaming. It makes a great addition to a pasta dish tossed with olive oil, and your favorite Italian spices, or served beside protein cutlets such as soy, seitan or bean cutlets. Asparagus can be eaten hot or cold.
RECIPE FOR LEMON VINAIGRETTE
1/3 cup olive oil
¼ cup fresh lemon juice
3 cloves of garlic, pressed
1 tsp each oregano, basil, and thyme
½ tsp salt
Freshly ground pepper
Wisk ingredients together, zigzag over steamed asparagus. Store leftover cold.

Oven-Roasted Broccoli, A Real Treat

2009-02-03T10:37:00.004-06:00

If you're tired of steaming broccoli or eating it mixed in salads or casseroles, try roasting it in the oven. It gives it a whole different taste, somewhat nutty in flavor. It's extremely simple, quick and delicious.

Recipe for Oven-Roasted Broccoli

Preheat oven to 300 or 350 degrees F (.
Spray broccoli with oil spray. (you can toss it with a quarter cup of oil, but it's higher in calories.)
Sprinkle salt and pepper to taste.
Spread out the florets of broccoli on a greased cookie sheet or jelly roll pan. (Cut large florets in halves or quarters so it all bakes evenly.)
Bake for 15 - 20 minutes, turning florets to other side at about 7 or 8 minutes. When the broccoli begins to brown just a little on the outside edges, it is ready to take out. Check at 12 or 15 minutes to see if it's done. Serve warm.

Recipe for Oven-Roasted Fingerling Potatoes

2009-02-02T00:37:00.003-06:00

Without all the extras such as butter, sour cream, cheese, etc., potatoes are low in calories, full of flavor, and rich in healthy nutrients. They contain fiber, antioxidant phytonutrients (carotenoids, flavonoids, etc.) as well as protein. Buy organic and LEAVE THE SKIN ON. The skin is the best part! Many varieties of potatoes have nutrients in the skin that are believed to lower blood pressure (kukoamines), support cell activity as well as support brain cell and nervous system activity and cardiovascular health (B6). Potatoes also contain Vitamin C, potassium, copper, and manganese.

RECIPE FOR OVEN-ROASTED FINGERLING POTATOES
2 - 5 lbs. fingerling potatoes
1/4 c or more olive oil (the more potatoes, the larger the amount of oil
handfuls of fresh sage, rosemary, thyme, oregano, broken into peices
salt, to taste

Instructions:
Preheat oven to 375 - 400 degrees.
Mix potatoes with oil in a bowl, turning until potatoes are coated with the oil, (I lift the potatoes and put them in another bowl eliminating excess oil) then mix with the other ingredients until evenly distributed. (Another way to avoid excess oil is to spray the potatoes with oil.)
Place in covered casserole dish or Dutch oven.
Bake about 20 minutes. Remove and mix ingredients with large spoon. Bake for another 25-30 minutes, or until the potatoes are easily pierced with a fork.
(You can use other potatoes such as red, yukon gold, etc. and cut them into quarters or eighths.)

Winter Squash plus Yummy Quick Recipe

2009-01-08T13:43:00.003-06:00

Butternut Squash and Acorn Squash are two of my favorite kinds of winter squash. Their sweet, red-orange flesh is packed with nutrients, they are quite low in calories, and simple to fix. One cup of cooked cubes is only 80 calories.
Winter squash contains, among other nutrients:
Vitamin A (beta carotene) – antioxidant, anti-inflammatory, prevents oxidation of cholesterol, helps prevent atherosclerosis, reduces risk of colon cancer
Vitamin C – reduces severity of conditions in asthma, osteoarthritis, diabetic heart disease
Potassium – lowers blood pressure
Dietary fiber – fights heart disease and cancer, protects the cells of the colon
Folate – prevents certain birth defects, breaks down homocysteine (so it reduces heart attack and stroke), prevents cancer in colon cells
Omega 3 fatty acids – reduces inflammation in the body, regulates blood clotting, promotes healthy cell membranes, lowers cholesterol and triglycerides, inhibits thickening of arteries as well as helps them dilate, stimulates secretion of leptin (reduces cravings for sweets, simple carbs as well as regulates body weight and metabolism), helps prevent cancer cell growth.
Other nutrients include: manganese, B1, copper, B6, niacin-B3, pantothenic acid
It’s also rich in beta-cryptoxanthin an orange red carotenoid that may inhibit lung cancer.

RECIPE, WINTER SQUASH
If you don’t have a lot of time, here’s how to fix winter squash:
Set oven to 375 – 400 degrees. Halve or quarter the squash, scrape out the seeds and strings in the center.
Spray or lightly coat with olive oil, sprinkle cinnamon, a little nutmeg, a little salt. Add a sweetener if you like. (I have a spice jar with a plastic top on it for sprinkling and I combine cinnamon and stevia and shake it on the squash –this makes it sweeter yet adds no calories.) Another sweetener to use is agave nectar. You will need to coat the squash with this, or if cooking halves put in the "seed well.")
Put in a shallow pan or baking dish that has been coated with oil, add a little water ( ¼ – ½ inch). Bake for 45 min – 1 hour, if cut into halves. (Smaller pieces take less time to cook -- 25 to 30min. -- so if you’re in a hurry, cut the squash into smaller slices.) Some prefer to bake it for the first half of the baking time with the cut side down, placing it cut side up the second half of the baking time. Test with a fork; if it easily pierces the flesh, it's done.
Once baked, the squash can be eaten as is, or mashed and served as a puree, like mashed potatoes.
(If you’re in a real hurry, and you don’t mind using a microwave, it cooks in about 10-14 min. in a microwave – microwave safe dish with some water added.)

The Mighty Lentil and a Quick Lentil Soup Recipe

2009-01-07T16:25:00.005-06:00

Behold the mighty lentil! The expression “Big things often come in small packages” comes to mind when I think of the tiny powerhouse of a legume that is believed to originate in central Asia. A half cup of cooked lentils is a mere 114 calories that are packed with nutritional content. This half cup contains 8.9 grams of protein, and a mere .376 grams of fat (with 0 cholesterol).
This tiny little legume can do the following for your health:
The fiber (7.8 grams) in the lentils has two significant effects on your health: the soluble fiber has a substance which grabs cholesterol and escorts it out of the body. The insoluble fiber increases stool bulk, prevents constipation, helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. If that’s not enough, lentils keep your heart healthy, reducing the risk of coronary heart disease and cardiovascular disease. The magnesium in the lentil is a calcium channel blocker, which improves flow, oxygen and nutrients as blood makes its way down the vascular highway. Fiber also balances blood sugar levels while it provides the body a steady supply of good, slow-burning energy. The molybdenum and folate lower levels of homocysteine. (Homocysteine is an undesirable as it damages artery walls and increases risk of heart disease.) Lentils also provide nutritional content such as tryptophan, manganese, iron, protein, phosphorous , copper, vitamin B1, and potassium.
Lentils cook fast, too. Green lentils take about 30 minutes and red lentils take about 20 minutes. Here’s my recent favorite recipe for lentil soup. If you keep the lentils ready in an air-tight jar in your cupboard, and combine them with a few simple ingredients you will have a quick, protein-packed healthy soup for lunch or dinner. (Recipe follows.)

Lentil Soup with Indian Spices (Serves about 4 people)
Ingredients:
2 TBSP olive oil
1 small onion, chopped
2 celery ribs, chopped
1 small sweet potato, peeled and chopped
2 small carrots, chopped
3 cloves garlic, minced
1 can diced tomatoes
1 TBSP fresh ginger root, peeled and minced
½ TBSP. ground cumin
1 bay leaf
1 tsp. ground coriander
¼ tsp. cayenne
1 and ½ cups dried brown lentils (picked through and rinsed)
6 cups vegetable stock
¼ cup fresh cilantro leaves, minced
About 1 tsp. salt (to taste)
Pepper
1 TBSP fresh lemon juice (opt.)
Instructions:
Heat oil in a large pot over medium heat. Add onion, celery, sweet potato, carrot, and garlic. Cook covered until softened (about 10 minutes.) Add the juice from the tomatoes, finely chop the tomatoes, and add them to the pan. Stir in the ginger, cumin, coriander, cayenne and bay leaf. Add lentils and stock and bring to a boil. Reduce heat, cover and simmer for about 30 minutes, until the lentils are tender. Add the chopped cilantro, season with salt and pepper, cook for 10 minutes more. Stir in lemon juice (opt.) and serve hot. Buen Provecho!

Don't Be a Bottom Feeder!

2008-10-15T11:08:00.008-05:00

Another Food Contamination Scandal?
On September 11, 2008, USA Today (online) alerted the nation to yet another food contamination scandal. It was discovered that Chinese baby formula had been found to be tainted with melamine. (Remember the dog food scandal?) We breathed a sigh of relief when we heard that it was found in Chinese baby formula from a Chinese company, and not in American baby formula. We felt sympathy for the parents of what was, at the time, more than 1,200 babies that had been sickened and some that had been killed by this formula, but we also felt far away from the problem, believing that it had not reached our domestic shores. Then, a September 17, 2008 Wall Street Journal article (online) alerted the world to a much more extensive scandal. Earlier news releases had informed us that only the company Sanlu had produced the tainted formula with domestic supplies of tainted milk. (Fonterra, a New Zealand company, had bought a 107 million dollar stake in the Sanlu company in 2005.) The Wall Street Journal article revealed that now Beijing authorities have declared the tainted milk present in the baby formula of 22 major Chinese producers of baby formula. It became evident that the milk used in the formula had been purchased from small rural suppliers in China who had added the industrial chemical to falsely increase measurements of the protein level in the milk sold. The Wall Street Journal article increased the toll of sickened babies to 6,244 and those babies with acute kidney failure to 158.

Are Products Bought in the US Safe?
The earlier USA Today article quoted Janice Oliver, deputy of operations at the FDA’s Center for Food Safety and Applied Nutrition, assuring us that none of the United States’ infant formula manufacturers receive ingredients from China. We later learned from the Wall Street Journal that this baby formula had been sold to more than 120 international markets. Authorities assured consumers that the baby formula that was sold to international markets contained only milk from New Zealand. First, only one company was blamed for the scandal which only affected domestic Chinese markets, then, later, 22 major producers of formula were held responsible for tainted formula supplied to a vast number of international markets.

As a vegan, I long ago learned that I must be a careful reader of ingredients. Many ingredients with elusive names end up being substances extracted from milk and dairy products, or worse, processed animal derivatives. To truly understand this, one must read a book such as, The World Peace Diet, by Will Tuttle, or Skinny Bitch, by Rory Freedman and Kim Barnouin. ( In spite of the distractingly gross metaphors and expletives, Skinny Bitch is an amazingly informative book on food ingredients.) Basically, what is left over in a meat processing plant is boiled into a “soup” and sold cheaply for additives to the ingredient list. This “soup” (along with a long list of other additives) makes processed food cheaper to produce, thus more profitable. But when you read ingredient lists and then see reports on the mysterious ingredients in “American” processed foods, you discover that many of the food processing plants are not even aware of the origin of all of their ingredients. Careful reading of long lists of chemical names and other ingredients on packages may not be enough to understand the danger you are in. Laws do not require the exact listing of certain ingredients. Some ingredients are neatly tucked under an umbrella term such as “natural flavors.”

Many years ago, when I began searching for products that would provide a comfortable transition to vegetarianism for my husband, I came upon a vegetarian substitute for chicken bites. At the time, he was a “flexitarian,” eating vegetarian at home and occasionally chicken and fish when he ate out. He loved my vegetarian cooking, but missed the texture, “mouth feel”, as well as the sauces and spices used in cooking animal flesh. Because I cooked only vegetarian, I felt a good compromise would be to find sources of vegetarian protein that mimicked these properties, so he felt he was losing nothing in the transition. One day, when removing the inner bag from a box of vegetarian chicken bites, I noticed that there was an extra bag outside of the usual clear plastic bag. Although I had checked the product for its description of ingredients on the box, I had not compared the location of the distributor (located in the U.S.) with the producer (located in Taiwan). The outer bag, written mostly in Chinese, told me that neither this product nor its ingredients originated in the U.S. The only thing manufactured in the U.S. was probably the box. After finding this outside bag in the box one more time, I was determined to find the product in its original packaging. I went to a local Oriental market and found several freezers full of similar products, imitating every imaginable kind of animal flesh: tuna, ham, swan, shrimp, etc. My theory that it might also be less expensive was also proven true. I discovered that many of the products were identical in taste and texture, but , unlike the box of vegetarian chicken bites, were also totally vegan -- free of whey protein, sodium caseinate, egg whites, etc., according to the label. In the beginning of my quest to make vegetarian food even more inviting to my husband, I would occasionally buy these products. But, I had long ago decided to eat high on the unprocessed food ladder and, afraid of what there might be in processed versions of vegetarian protein produced in Taiwan, I soon learned to make my own versions of protein patties, nut loaves, seitan cutlets, tofu scramble, etc. I had long ago pledged to avoid being a “bottom feeder” on the unprocessed food ladder and felt uncomfortable eating products with ingredients of unknown origins, and uncertain “handling.” Many years ago, I had become a vegetarian (vegan), first, for the health benefits, but only a year or two had passed when one day, I realized I was even more motivated by the compassion aspect of vegetarianism/veganism. Now I realize that even a list of ingredients on a “health food” processed product does not give the consumer the real picture as far as benefits of, or dangers to, health.

Bottom Feeder?
A “ bottom feeder” is “an aquatic animal that feeds on or near the bottom of a body of water,“ (Wikipedia) “a scavenger that feeds low on the food chain,” or a “fish that feeds on the bottom of a body of water.” (Webster’s online) What is at the bottom of a body of water for a bottom feeder to eat? Anyone who owns an aquarium with a plecostomus , affectionately known as an "algae eater" or “janitor fish,” will know the answer to this question. Many bottom feeders have an evolutionary advantage with a mouth that opens under the head, so it may reach every morsel on the floor of the tank (or body of water.) They look like little aquatic vacuum cleaners. In a less polluted world, the bottom feeder would have consumed such substances as: bacteria, left-over and disintegrated/ spoiled food that makes its way to the floor, excrement and other waste from other fish. In today’s levels of polluted oceans, lakes and rivers, the bottom feeders also consume a great deal of pesticides, diesel oil, antibiotics and other chemical pollutants. Essentially, bottom feeders are consumers of “processed foods.”

Truth in Labeling?
But, what could this possibly have to do with baby formula, dog food, and reading a list of ingredients on a package of Taiwanese vegetarian protein bites in an American supermarket? They are all related to one thing: the consequences of being a bottom feeder in the food market, in other words, eating low on the unprocessed food ladder. For the consumer who wants to eat healthy (and stay healthy), two mysteries prevail: how to ascertain the identity and also track the origin of processed food ingredients. Many names of ingredients are elusive as to their true, complete content, their true origin, and their true nutritive quality. We simply don’t know, and it is VERY difficult to find out. We are bombarded by chemical names that would baffle a chemist. (Did you know that those chewy cookies that have a tremendous shelf-life actually contain a plastic that maintains their chewiness? It has a chemical name that doesn’t look at all like a name for a plastic.) Veg News, December 2007, featured an article entitled, “Code Red: Deciphering the Discombobulating Language of Food Labels,” by Jonathan Hermann, in which several food ingredients are demystified. It seems that certain animal products are allowed to pass unidentified, and without a specific name. For example, “castoreum,” which is extracted from the anal glands of beavers, is not required to be identified as such. It hides under the name “natural flavors.” If it is in your food, you may have no idea. Other ingredients are listed, but are elusive. “Isinglass” is a gelatin that comes from sturgeon bladders. “Lipase” is an enzyme extracted from the glands of calve tongues. They get “musk” from the genitals of a deer (Northern Asian Hornless). Anybody up for some “cochineal extract,” or some “carmine”? If you are, you will be eating ground beetles used to add purple coloring to food and drink. If you see the exotic sounding word “ambergris” in a list of ingredients, you may not be aware that it is a wax-like substance that originates in the intestines of a sperm whale, used as a flavoring. “Pepsin” comes from a pig’s stomach, “whey” from cow’s milk, and “lanolin” from sheep’s wool. “L-Cysteine Hydrochloride” is an extract from duck feathers. Other terms confuse because they could be either from animal or non-animal sources. (For an extensive list of ingredients to avoid, see The Vegan Wolf website list at: http://www.veganwolf.com/animal_ingredients.htm ). Even if you know the ingredient names, it may be impossible to truly find out their origin. It is presently impossible to know where all of the ingredients in processed foods come from. Even the new labeling law (Country of Origin Labeling Law) that will come into effect soon is deceptive and minimally helpful because it does not cover processed food. Legally, peas alone would have to be labeled, but peas with carrots added, would be considered a processed food. This will not help carnivores much either. Meat that originates in one country and has been added to in other countries will list multiple countries of origin. Why is knowledge of a food’s origin so important? Ingredients --not-so-healthy ingredients – can be hidden in the food ingredients. As frightening as the baby formula scandal has been, the earlier pet food scandal is more frightening when the consumer understands how the melamine got into the pet food: it came from “food grade” wheat gluten, not “feed grade” wheat gluten. “While the FDA focused on pet food, it was left to persistent bloggers and journalists to slowly tease out the full scope of this potential public health disaster. Wheat gluten is not an obscure feed stock, but rather a common ingredient widely used in a large number of processed foods and baked goods. And while federal regulations distinguish between "food grade" and "feed grade," the overwhelming majority of wheat gluten distributed in this country is sold as the former. MGP Ingredients, the largest U.S. manufacturer of wheat gluten, only produced and distributed "food grade" product, shipping to Menu Foods the same high quality wheat gluten meant for human consumption until 18-months ago, when they lost the business to cheaper, Asian imports. And responding to an e-mail query, a spokesperson for Del Monte Foods quickly confirmed that it was "food grade" gluten that led to its own recall.” By: Nicole Belle on Wednesday, April 4th, 2007 at 10:35 AM - PDT (http://www.crooksandliars.com/2007/04/04/wheat-gluten-distributor-identified-fda-response-questioned/)

Be Afraid, Be Very Afraid
What , exactly, is“processed food” and why should we all be afraid of it? If it is packaged, or has a list of more than one ingredient, it is processed. Anything in a box, bag, can or jar, is processed. Why would producers of food want to process it in the first place? Processing of food brings several advantages to the supplier. Processing food can make it more appealing to the eye (color), better to the tongue (mouth feel: stable, emulsified, texturized, softened); taste(flavored, sweetened); more attractive to the nose (odors hidden); and, safety (disinfected, preserved). It seems that we are able to fool the brain into thinking that the food is tasty and healthy -- but we can’t fool the body. There are inevitable consequences.
So, what are the consequences of being a bottom feeder? There are many. Among them:
Cancer: (Processed foods are full of synthetic chemicals that have carcinogenic properties.) A 7-year study conducted at the University of Hawaii of nearly 200,000 participants showed that those who ate the most processed meats (lunchmeats, hot dogs, bacon, and sausages) had a 67% higher risk for pancreatic cancer. “The 6 Most Unhealthy Foods You Should Avoid at All Costs,” by www.SixWise.com (http://www.sixwise.com/newsletters/05/07/20/the_6_most_unhealthy_foods_you_should_avoid_at_all_costs.htm ) Feeding a child hot dogs can increase his or her chance of brain cancer by 300%. (http://www.dirtdoctor.com/view_question.php?id=1500 )
Obesity: Processed foods are full of ingredients (salt,sugar, and fat) that pack on the pounds and inhibit the body’s ability to burn fat, cause weight to spin out of control, and water to be retained.
Heart Disease: Trans fatty acids play dirty tricks on the body’s balance of good and bad cholesterol levels (HDL’s and LDL’s).
Diabetes, a Compromised Liver : processed foods with refined carbohydrates lead to both of these.
These are only a few from a long list of consequences.

How to Safeguard Your Family
So, how can we protect ourselves and our loved ones from these consequences? We must try to avoid processed foods. Try never to be a bottom feeder. Buy local. Buy fresh. Keep it simple. Prepare and cook your own food. Be a good ingredient reader if you have to buy any processed foods. Beware of labeling tricks used to deceive consumers. Some food producers use “ingredient stacking” as a way to deceive the public. A food may not list sugar as its number one ingredient because the ingredients list breaks up the sugar into four or five different forms or sources of sugar so they are “stacked” as individual ingredients – for example: sugar, sucrose, fructose, high-fructose corn syrup, corn syrup solids, dextrose, etc. are all sugars of one form or another. Keep your eyes open -- watch for high levels of dangerous ingredients, such as sodium, nitrites, sugar, fat, hydrogenated oils, aspartame, monosodium glutamate (The last two are excitotoxins – they “directly harm nerve cells, overexciting them to the point of cell death.” (Mike Adams, The Health Ranger, http://www.dirtdoctor.com/view_question.php?id=1500 ) If possible, choose foods that have been cooked by low temperature methods. Avoid foods that are fried. Acrylamide, a carcinogenic substance that forms when foods are heated at high temperatures during baking or frying causes several thousand cancers every year in Americans, according to Clark University research professor Dale Hattis. French fries and potato chips test high for this substance. Many foods that are traditionally fried can be baked in an oven at low temperatures. Many foods can be dehydrated in a dehydrator, and they retain a much fuller, more satisfying flavor. Watch out for ingredient names that once identified as dangerous have been “morphed” into other terms in an effort to confuse consumers . Monosodium glutamate once hidden in the name, “ yeast extract,” was quickly morphed into “torula yeast,” or hidden behind the names “autolyzed vegetable protein,” or “hydrolyzed vegetable protein.” (Mike Adams, The Health Ranger, http://www.dirtdoctor.com/view_question.php?id=1500 )

As I continue my search for what is healthy to eat, and as hard as I try to stay at the top of the unprocessed food ladder, I still read more and more reports of food with hidden ingredients, or food tainted with a deadly carcinogen after the public was assured that there was absolutely no danger. On April 1, 2007, David Goldstein of the Huffington Post posted a blog entitled, “Tainted Wheat Gluten Sold as “Food Grade.” (http://www.huffingtonpost.com/david-goldstein/tainted-wheat-gluten-sold_b_44743.html ) I quote from his blog, “Del Monte Foods has confirmed that the melamine-tainted wheat gluten used in several of its recalled pet food products was supplied as a "food grade" additive, raising the likelihood that contaminated wheat gluten might have entered the human food supply.” “Wheat gluten is sold in both "food grade" and "feed grade" varieties. Either may be used in pet food, but only "food grade" gluten may be used in the manufacture of products meant for human consumption. Published reports have thus far focused on tainted pet food, but if the gluten in question entered the human food supply through a major food products supplier and processor, it could potentially contaminate thousands of products and hundreds of millions of units nationwide. Stephen F. Sundlof, director of the Food and Drug Administration's Center for Veterinary Medicine said the FDA is not aware of any contaminated gluten that went into human food but said he could not confirm this "with 100 percent certainty." Wheat gluten is a common food additive used as a thickener, dough conditioner, and meat substitute. It is widely used as an additive in commercial bakery items and special purpose flours.” Does that frighten you a little bit? It frightens me a lot. Words such as “the FDA is not aware” and “could not confirm this with 100% certainty,” frighten me. These words appear deceptive and evasive to me. In “Contaminated Food - What is melamine doing in my Wonton Soup?”,
a September 16, 2008 online newsletter posting from InjuryBoard.com, Steve Lombardi writes: “The U.S. Government and federal scientists have concluded that melamine in food poses ‘very low risk to humans.’ See Gastroenterology and Hepatology News. But that conclusion was based either on a false assumption or a very limited premise. The assumption was that melamine would contaminate the food supply through animals that had ingested feeds contaminated with melamine. Probably because it was unthinkable that someone would add melamine to human foods, like baby milk. It was and it’s caused acute kidney failure in the Chinese babies. So it’s now realistic to assume melamine contamination of human consumed foods is plausible. . . .So what happened to the animals that ingested melamine? Well it’s killed dogs and cats when added to their food. Those animals died of acute kidney failure. “ His response to the question of its connection to human food: “State and federal investigators are looking at hog farms in at least six states that were supplied with salvaged pet food distributed before it was known to be contaminated with melamine. It wasn't immediately clear which farms had hogs that actually ate the contaminated pet food, though the urine of animals has tested positive for the chemical in California, North Carolina and South Carolina. Some hog farms have been placed under quarantine. A poultry farm in Missouri also may have received some tainted food.” User name “Debbie” added some poignant remarks that I would like to quote: “(Cyanuric acid plus melamine equals stones...stones or calcifications anywhere the two components meet. There is a HUGE INCREASE in kidney stones, kidney impairment, gallSTONES, goutSTONES, supposed cancer that turns out to be calcifications something like STONES, again. Why is the government trying to make this out to be nothing. This is ENORMOUS! This is like war without knowing where our enemy is hiding. How can we protect ourselves. Some NEW COMPANIES need to come into existence. GRASSROOT COMPANIES like those who seek to find products MADE IN THE USA, and sell them to those of us that are interested in paying a little bit more for BETTER, SAFER homemade products. We have to do something or we will be crying the cry of the parents in China someday soon. Genocide is something I never thought would come to America, but I'm thinking again. SOMEBODY DO SOMETHING! STOP THE IMPORTATION OF INFERIOR PRODUCTS!! I have heard recently that flights have been interrupted in California and up north in Ohio and West Virginia due to passengers having kidney stones and kidney illness and they have had to be taken down and taxied to the nearest ambulance for a trip to the hospital emergency room. This is happening way too much people!! Alert yourself to this - ask around...it is what it is!! Cyanuric Acid was within the past used exclusively in outdoor swimming pools but it just recently was FDA approved for drinking water across the U.S. and many other countries abroad. Could this be the reason that there are so many STONES popping up...the new and improved drinking water now comes with isocyanurates that when combined with our new CHINA MELAMINE DIET create stones in all kinds of places?” Posted by Debbie, Sunday, September 28, 2008 3:26 PM EST
http://desmoines.injuryboard.com/defective-and-dangerous-products/contaminated-food-what-is-melamine-doing-in-my-wonan-soup.aspx?googleid=247544)

Update: Who's To Blame?
In an October 4, 2008 article in the International Herald Tribune, the Chinese dairy farmers blame the government for the scandal, explaining that there was no way that the farmers could have added the melamine to the milk. Chinese dairy farmers bring their cows to a government controlled milking station to be milked. They do not have control of the milk after it leaves the cow. They bring their dows to be milked, go home, and wait to see what they will be paid for the quantity of milk that the cow produces. "'We have no way to adulterate our milk,' said Shi Shangcun, a 38-year-old dairy farmer in Nantongyi, noting that village cows go directly to the milk station, where they are machine-milked. 'I think it's Sanlu and the milking station that blend.' 'We've lost everything, but look at the nice car you have,' one dairy farmer said, pointing at a government official they called Mr. Wang, who stood uncomfortably by a shiny Volkswagen in Nantongyi Village. 'You know everything but you won't talk. You have no conscience!' another man shouted."("China's farmers say they're victims in milk scandal"
By David Barboza Published: October 4, 2008, International Herald Tribune online) The Chinese government blames the baby formula companies, and the baby formula companies accuse the dairy farmers who accuse the milking stations and the baby formula companies. While they fight over who is responsible, the toll of known affected babies has climbed to 53,000. China is wrestling with antiquated laws and regulations: "The problem was and still is that anyone can become a dairy supplier, and anyone can own or invest in third party dairy stations," said Xiang Zhikong, an agricultural economist at Renmin University in Beijing. "There are no licensing requirements or any other sort of quality regulatory standards." (Barbosa, Oct. 4, 2008, International Herald Tribune) Meanwhile, countries across the planet are grappling with an adjustment of what is considered to be allowable levels of melamine in food products. Allowable levels? How about no level of melamine at all?

Navigating the Maelstrom
Thus, a third mystery presents itself: As we learn more about purposeful, deceptive tactics used to mask unhealthy contents and processing of foods, how can we find a way to assert enough influence towards truthful practices in food labeling: both content, origin, and processing? The melamine that was found in pet food, was from “food grade” wheat gluten. We’re having homemade seitan cutlets , made from vital wheat gluten flour, for dinner tonight. If an American supplier buys tainted high gluten wheat from a supplier in China, and then sells it to an American food supplier or processor who grinds it into flour, or puts it in a food product, can this American enterprise mark this food, “made in the USA” or “American product?” I sent an email to Bob’s Red Mill Natural Foods, the company that provides the vital wheat gluten flour that I use to make my seitan cutlets. My question was, “What is the country of origin of your vital wheat gluten flour?” I was happy to receive the answer, “Kansas USA,” from a customer service representative of the company. That is one product that I’m guessing I can feel safer about when eating.

What about all the other products out there in supermarkets that say, “product of the United States”? If it has more than one ingredient, potentially from more than one country of origin, can I trust that it is safe to eat? Should I look for a product that says, “Grown in the USA,” as well as “Made in the USA”? Do I need to email every company of every product that I put on my table asking about the source, and true contents, of every ingredient on its list? The Chinese government has promised to take care of all those Chinese babies with renal problems. Can they afford dialysis for every affected child? A failed kidney cannot be brought back to life. I know many people are leery of government regulation. Personally, I wouldn’t mind more regulation on the quality of my food. I’d like to know what my food is, what has been put in it, how it was processed and handled, and where the ingredients came from. That’s not too much to ask. For now, I’ll avoid being a bottom feeder as if it means my life. . . . it does.

A Healthy Breakfast

2008-09-17T12:56:00.002-05:00

A study released online August 5, 2008 in the International Journal of Obesity (1) had as its objective to show that an egg breakfast in contrast to a bagel breakfast (when equal in density and total energy,) “would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet.” And their conclusions were: “The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.” (2) Following the release of this study, many articles appeared on the internet about the benefits of eating eggs as a healthy breakfast.

Is anyone out there in the field of nutrition and medical research who might question the faulty logic of such a hypothesis? Could it be that “protein breakfast” would be better substituted for “egg breakfast” in the formation of the hypothesis for this study? In my opinion, one does not have to look too far into research of “chicken embryos”, to understand why this is not an ideal option for nutrition. An egg is designed to be the sole nutritive substance to carry a baby chicken through 21 days before hatching. Each egg is replete with a very dense concentration of animal fat. With all the abominations of “food handling” in modern food industries, eggs have become filthy carriers of disease. Salmonella bacteria is abundant in the chicken’s organs and is already in the egg before the shell is formed. Anyone who has been paying attention the last ten years has read about and seen the appalling conditions in which chickens are kept. If you are unaware of what goes on in slaughter, hatchery, and other facilities, all you need to do is go to any internet search engine and investigate these topics. (Try a search for “dangers of eating eggs”. Or, go to the PETA website to see undercover video of some of these slaughter facilities.) There are many books available on this topic. Don’t bury your head in the sand. What you don’t know CAN hurt you!

So, what is the answer? Whether you are trying to drop a few pounds or you are already at your perfect weight, studies show that protein at breakfast fuels your day more efficiently, so begin finding alternatives for breakfast that offer “clean protein”. How about black beans wrapped in corn or whole wheat tortillas? How about a breakfast of Tofu Scramble? Recipes like this are full of fiber, protein and lots of vitamins. Below, you will find my recipe for Tofu Scramble that will make about 22 – 24 servings. For no-fuss breakfasts, I make up a big batch about every 11 days and freeze portions in small glass containers. We take one container out of the freezer every day and let it defrost in the fridge for heating up the next day. It couldn’t be easier. I’ve also included a recipe for Black Bean Wraps. (And, if you miss bacon at breakfast, nothing beats the “bacon” recipes in Vegan Vittles, by Joanne Stepaniak. This book is a “must” for anyone who wants to transition to a vegan lifestyle, but doesn’t want to lose old favorite, homestyle recipes.)
(1)Vanderwal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity, published online on August 5, 2008.
(2) Abstract can be found at: http://www.nature.com/ijo/journal/vaop/ncurrent/abs/ijo2008130a.html

Recipe: Tofu Scramble
3 TBSP Olive Oil, or 2 TBSP coconut oil, (or Olive Oil Spray if you’re limiting calories or fat)
2 medium or 1 large onion
4 (or more) cloves minced garlic
1 TBSP (or less) minced ginger (optional, if you don’t like ginger))
3 bell peppers (3 different colors) (or a package of frozen bell pepper strips)
1 large family-size bag or 2 regular bags of frozen vegetables (steamed to half cooked) (Your choice: Normandy/California Mix style, or Stir Fry Style, etc.) or fresh (I fill a 2 – 1/2 quart baking dish full of vegetables, fresh or frozen, mounded above the rim of the dish)
1 or 2, 15 oz. cans of diced tomatoes, or equivalent fresh cut up (save juice) (about 3 cups?)
1 cup nutritional yeast
4 scoops ( or 8 TBSPs) flax meal (Easy way to get the Omega 3’s.)
3 TBSP taco seasoning (the kind without MSG) (or your choice: separate spices such as cumin, etc.)
2 tsps. Turmeric
3 -4 TBSP soy sauce
About 30 oz. extra firm tofu (Trader Joe’s, Wild Wood, etc.)
Instructions:
1. Oil a LARGE saute pan.
2. Saute onion, garlic, ginger. Saute approx. 5 – 10 minutes on medium, until the onions “sweat” their juices. ( In a hurry? – use granulated onion, garlic, ginger.)
3. Add bell peppers, vegetables and saute for another 5-10 minutes.
4. Add soy sauce and diced tomatoes (with liquid of at least one can, or juice from fresh tomatoes) and cook until mixture heats through and bubbles. (Save the liquid from the second can in case mixture is too dry.)
5. Mix nutritional yeast, flax meal, and spices in a cup or bowl. Sprinkle over mixture and mix until blended into mixture. (If needed, add the saved liquid from the second can of tomatoes.)
6. Crumble the extra firm tofu, leaving chunks. Mix through the mixture.
This recipe is extremely flexible. You can increase or decrease the tofu, the veggies, and you can add your favorite vegetable or herb/spice. You can top it with salsa or mix the salsa into the tofu scramble.

Recipe: Black Bean Wraps
1 (15 oz.) can of black beans (undrained)
1 – ½ TBSP fresh lime juice (substitution: lemon juice)
1 tsp. Chili powder
½ tsp. ground cumin
2 TBSP chopped fresh cilantro (optional)
3 TBSP Better ‘N Sour Cream (by Tofutti) (optional)
1 TBSP sliced green onion (optional)
3 corn or flour tortillas
Instructions:
Drain the beans, saving 2 TBSP liquid. Cook at medium heat: beans, bean liquid, juice, chili powder, cumin in a saucepan, until heated through. Remove from heat and add fresh cilantro, and green onions. Put 1/3 cup mixture on a corn or whole wheat flour tortilla, add a tablespoon of Better’N Sour Cream and roll into a Breakfast Wrap.. (If you prepare the night before, put mixture together, keeping the cilantro, green onions, and Better’N Sour Cream separate. Refrigerate. In the morning, reheat the mixture, remove from heat, add the cilantro, and green onions, and wrap as directed.) If you like, make the recipe the night before, mash the mixture so it will stick to the inside of the tortilla, for breakfast-on-the go. (Load the reheated bean mixture into the tortilla in the morning to avoid soggy wraps.) Makes 3 Wraps.

My Husband's Transition to Vegetarianism

2008-04-12T09:42:00.003-05:00

I always find the perspective of a new vegetarian very informative and insightful. My husband became a strict vegetarian almost two years ago. I asked him to share his perspective on his transition to vegetarianism.

"My transition from meat eater to vegetarian was gradual, and took several years. I convinced myself that eating vegetarian was not a moral choice….only a health choice. For several years, I categorized myself as a “flexitarian”, who ate vegetarian at home, but was perfectly happy to eat poultry or fish when eating out. It was only after I had spent several months eating only vegetarian, that I was finally able to see the issue more clearly. I hadn’t planned to go that long eating only vegetarian…it was more coincidental than by intent. It was then that I ordered a restaurant meal with chicken, and I had the oddest experience. As I ate the chicken, I felt a vague feeling of disgust. I had never experienced that before. I finished the meal, and have not tasted meat since. I later realized that it was only by stepping away from meat completely, even if only for a couple of months, that I was able to fully realize the immorality of consuming killed animals when perfectly acceptable plant based alternatives existed. It was as if a veil of fear or ignorance had lifted, and I was finally able to see what was really involved in eating meat. It was as if I had been blind my whole life, and suddenly was able to see clearly for the first time. I certainly don’t judge anyone else for choosing to consume animals. I completely understand how society….even our own families…trains and conditions us to not see the horror of killing an innocent creature that is part and parcel of the meat industry. There’s even a certain element of fear involved. I was actually afraid of eating a totally vegetarian diet. The thought of having to give up those delicious cuts of beef, pork, poultry and fish was actually scary to me. I even joked with my wife about never going “cold-turkey” (pun intended) to a vegetarian diet. What I have learned, is that sometimes you have to step back completely from an activity, and observe it from the outside looking in, before you can truly understand and appreciate all aspects of that activity. When you gain that independent perspective, you may be shocked at what you suddenly are able to see and understand clearly for the first time."

Baked Seitan

2007-12-31T09:43:00.000-06:00

For a delicious baked seitan, go to "The Post Punk Kitchen," http://www.theppk.com/ or go directly to "Chickenish Baked Seitan" http://www.postpunkkitchen.com/forum/viewtopic.php?id=6799

I made it yesterday. It's easy to make and scrumptious. Kudos to "the wrong umbrella" (user name) for an easy-to-prepare, delicious baked seitan.

Recipe: Creamy Winter Vegetable Soup-in-a-Hurry

2007-12-30T11:31:00.000-06:00

2 pkg. (about 16 oz. each.) Frozen (hopefully organic!) Vegetables, Mixed (California Mix, Oriental Mix, Etc.)
2 quarts water with vegetarian bouillon cubes added to make broth
1 large onion chopped (or 2 tsp. onion granules
4-6 cloves garlic (cubed) (or 1 tsp garlic granules)
Ginger (minced fresh--2 tsp, or ground -- a slight tsp)
2 TBSP olive oil
2-3 bell peppers, chopped (varied colors) or frozen bell pepper medley
Kombu, 1 piece
Your Choice of Herbs and Spices, to taste (about 1 tsp. each)
Basil, dill, coriander, cumin, turmeric, tarragon, whole fennel
2-3 Bay leaves
Oregano
Parsley
Rosemary
Sage
Italian seasoning
Taco seasoning mix (no MSG)
Thyme
Lemon juice, ¼ to ½ cup
2 – 3 (15 oz.) cans of cannellini beans or pinto white northern beans, process, with liquid, until smooth and creamy
1 -2 (15 oz.)cans of tomatoes (Choose from stewed with seasoning, diced, diced with green chilies, etc.)
1 or 2 or 3 cups, Bite size pieces of baked tofu or seitan, etc.

Instructions:

If you have time, use fresh onion and fresh garlic. (If no time, use dried.) Saute onion and garlic in olive oil. When onion becomes translucent, add minced ginger and fresh chopped bell pepper (3 colors?) or if no time, toss in frozen bell pepper medley. Saute a few minutes longer, until the peppers release their juices. Then add any or all of herbs/spices/flavorings (mentioned above) to the onion/garlic/bell pepper mixture. (I use about a tsp. of each), roughly measured into the palm of my hand. (Exception: 1 – 2 TBSP taco seasoning, a slight tsp. ginger powder).
Place Kombu (optional, but very healthy) and 2-3 bay leaves in large soup pan with broth at medium heat. Add onion/garlic/pepper herb/spice mixture to the broth. Add processed (pureed) beans. Remove the Kombu before it reaches a boil. Bring to a boil. Add 1 pkg. of frozen vegetables (California mix is great for this: broccoli, cauliflower, carrots, summer squash) bring back to a boil, then and simmer until tender.
IF YOU WANT A VERY THICK WINTER SOUP, remove bay leaves and process (puree) the soup mixture at this point. Return mixture to soup pan (It’s best to have two soup pans for this.) Then add the second bag of frozen vegetables. (If you have frozen corn, add it at this point.) Bring back to just up to a boil, then simmer on medium or low heat until this second round of frozen vegetables is tender. If you like, add a can of corn, stewed, or diced tomatoes at this point as well as baked tofu/seitan/etc.. Add lemon juice before serving. Add a little salt and pepper, or soy sauce, to taste, a little at a time. Serve with whole wheat bread, corn bread, whole wheat pita bread, or whole wheat biscuits, etc. Enjoy!

A Conspiracy of Silence

2007-12-29T14:47:00.000-06:00

"For as long as men massacre animals, they will kill each other. Indeed, he who sows the seed of murder and pain cannot reap joy and love." Pythagoras, mathematician

"In their behavior toward creatures, all men are Nazis. Human beings see oppression vividly when they're the victims. Otherwise they victimize blindly and without a thought." Isaac Bashevis Singer, author, Nobel Prize 1978

The other day I viewed the video, “Savent-ils que c’est Noël?” (“Do They Know It’s Christmas?”) http://www.youtube.com/watch?v=6c6qCby5ujM emailed to me by L214, a French website, http://www.l214.com/ (Link for the video is also on this site.) Later, I was talking with my husband about the blind eye most of our human culture turns towards cruelty towards animals, when he spoke of the concept of “a conspiracy of silence.” This term has been used in several historical settings before, but I felt it was aptly applied to the human attitude towards the pain and suffering and death of slaughter animals. I asked him to define what he meant, in reference to this connotation, and he said the following:

“If people thought about the pain and torture and suffering that slaughter animals must endure, they would be compelled to change. The conspiracy exists in people not talking about it, refusing to talk about it if it is brought up. They know, but want to be kept in the dark because they are afraid.”

Ralph Waldo Emerson said, "You have just dined, and however scrupulously the slaughterhouse is concealed in the graceful distance of miles, there is complicity." He is right. As babies, we are not responsible for the pureed beef from the baby food jar that is placed on our tongues, but once we know, we are responsible. Once we understand what is being done to those animals, every time we buy a product of that torture and death, we are complicit in the crime, the evil, complicit in every death of an innocent animal. By buying the pristine meat package wrapped in cellophane, we are complicit. By wearing the tortured skin of an animal on our bodies, we are complicit. By turning the other way, either visually or psychologically we participate in the evil of every torture and every death. Because we “don’t want to know” or because we choose not to see does not take that complicity away.

I emailed a copy of the French video to friends, Joaquin and Efigenia, who live down the street, and their response was brilliant. Their response was, “Do WE know it’s Christmas?” I couldn’t have said it any better.

"Non-violence leads to the highest ethics, which is the goal of all evolution. Until we stop harming all other living beings, we are still savages." Thomas Edison
It is no measure of health to be well adjusted to a profoundly sick society. --- Jiddu Krishnamurti

New Year's Resolution

2007-12-27T20:26:00.000-06:00

New Year’s 2008 approaches, and I find myself with only one resolution on my list. I will buy no product that causes or contributes to cruelty to animals. This means I will not only buy vegan food and clothing products, but also I will buy no products that have been tested on animals. In 2008, I will be responsible enough to make sure that a product, any product, I buy does not come from a company that is cruel to animals. (This is easy. All I have to do is go to www.peta.org for their lists of companies that do and do not test on animals.) On the the PETA website you will also find videos of what actually goes on before a cruelty product arrives in the store. Turning a blind eye to this does not mean the cruelty, abuse and suffering aren’t happening. If you turn a blind eye that means you condone all of it. “Attachment to being right creates suffering. When you have a choice to be right, or to be kind, choose kind and watch your suffering disappear.” (Dr. Wayne Dyer)
My hope and prayer is that everyone has (and keeps, ) the resolution on their list to end participation in cruelty towards animals. There are beautiful synthetic leather and fake fur products, nutritious vegan food products, quality beauty products, and environmentally safe cleaning products on the market that do not test on animals, that do no harm. “Our task must be to free ourselves... by widening our circle of compassion to embrace all living creatures and the whole of nature and its beauty... Nothing will benefit human health and increase chances of survival for life on Earth as much as the evolution to a vegetarian diet.”--Albert Einstein
"All beings tremble before violence. All fear death. All love life. See yourself in others. Then whom can you hurt? What harm can you do?" -- Buddha
If you’re not sure what kind of resolution to make for 2008, www.PETA.org has some great suggestions for resolutions and lists of ways in which you can keep those resolutions. http://www.peta.org/feat_resolutions.asp
So, during 2008 (and beyond), I will walk a new path. I will not buy a product from companies that are cruel to animals.
“Wanderer, your footsteps are the road, and nothing more; wanderer, there is no road, the road is made by walking. By walking one makes the road, and upon glancing behind one sees the path that never will be trod again. Wanderer, there is no road-- Only wakes upon the sea.” Antonio Machado y Ruiz

Guess Who's Coming to Dinner?

2007-11-23T09:15:00.000-06:00

Anyone who is a vegetarian has most certainly been asked many times, “Why are you a vegetarian?” This question usually arises at the worst time, when you all sit down to eat during a social occasion such as a dinner invitation, or a work-related or neighborhood potluck, and people notice that you have no meat on your plate. To go into the reasons why you are a vegetarian or vegan at this time is a mistake, because regardless of how carefully you word your answer, you cannot help but touch on the most sensitive, and esthetically unappealing of subjects. If you achieve an accurate answer to the question, the people seated at your table will be unable to eat. This can alienate more people than you can recruit to a vegetarian lifestyle. There is, however, a simple, esthetically appealing way to change the world, one or two people at a time.

One of the most effective approaches I’ve had to making the world vegan has been one of the simplest: at least once every month I invite carnivores to dinner. Sharing a meal with people is a wonderful way to open up a world of flavors. Even if you don’t like to cook, there are simple, easy to create healthy vegan/vegetarian meals that you can make. And, if you don’t want to cook, many health food stores have deli counters which sell many prepared food products. If you absolutely hate to cook, order take-out from a vegetarian restaurant and set the food up on your dishes at home on a nicely set table. Eating together is a spiritual experience, a communion. As Will Tuttle expresses, “When we eat, we are loved by the eternal and mysterious force that births all life, that makes present all who ever preceded us, that manifests itself ceaselessly as us and experiences life through us, with a love that thoroughly gives of itself to us, to we, who are this force.”

It is after people experience a meal that causes no suffering or death, a meal that is rich in flavors, varied in sauces, a meal that is just as easy to prepare as a carnivorous one, that they begin to open themselves to another possibility. Sharing a meal with people has a way of altering everyone subtly. John Robbins says, “Eating is essentially an act of communion with the living forces of nature.” Thich Nhat Hanh, the Buddhist monk, and author says, “Having the opportunity to sit with our family and friends and enjoy wonderful food is something precious, something not everyone has.” Because of the generous nature of people, they will usually try to return the invitation and invite you to their house for what may be their first attempt at vegetarian/vegan cooking, or to a vegetarian/vegan restaurant. With this invitation, they begin the journey to the next step, exploration and preparation of vegetarian food as a viable option. As it was so beautifully expressed, “ The hunger that lives in the human heart is part of the kinship that threads us all together. We are interdependent beings with a profound need both to give and to receive from each other. For what one of us is lacking, another has in abundance, whether that be a bowl of rice, a skill, a wisdom, a capacity for joy, a knowledge, or a courageous heart. Our urges and our gifts, our longings and our offerings, are all needed and are all indispensable.” (Robbins J., and Mortifee, A., In Search of Balance)

Sometimes the most powerful changes in our lives come from something extremely simple. There is time for all the literature and websites and documentaries later. Sharing a simple vegetarian meal with carnivores once a month may be a powerful seed for change.

A Very Happy Vegan (Pre-) Thanksgiving Day

2007-11-22T11:39:00.000-06:00

Today, Thanksgiving Day, I won’t be cooking dinner. My husband is going to take me out to dinner at our favorite, local vegetarian restaurant (Secret Garden Restaurant, Ajijic, Jalisco, Mexico) where the meal will be lovingly prepared by our friends, the owners and employees of the restaurant. Yesterday, the day before Thanksgiving Day, I made a pre-Thanksgiving dinner for five. (Recipes Follow.) This meal took the same, and in some instances, less time to prepare than a meal with animal flesh or other animal products and it was as, or more, delicious. CNN presented a news feature today about a family whose members compete every year to get the biggest turkey for Thanksgiving. The winner was pictured sitting in the back of a truck with his arm around a 72-pound turkey, acting as if they were “best buds,” instead of executioner and prisoner. That turkey was, most certainly, slaughtered for today’s Thanksgiving meal. As school children, we make figures of turkeys out of brightly colored construction paper. As parents, we teach our children that Thanksgiving Day is a day of gratitude, of love and friendship, of communion and compassion. Exactly where is the point in our thinking, our logic, where this all breaks down and becomes insane? At what precise point, understanding that we have been steeped in suffering and death almost from birth, does the individual conspire in the cover up and downplay the suffering, the taking of a life, the needless slaughter? More importantly when are we going to be honest when we talk to our children about Thanksgiving turkey and tell them that the roasted flesh that sits at the head of most Thanksgiving tables, ready to be carved, was more than construction paper,-- it was a living, breathing being with a right to its own life? Most importantly, when we are remembered, generations from now, wouldn’t we prefer to be remembered as the compassionate ones who climbed out of the insanity and took a stand, each one of us, in our own way, to stop all the suffering rather than as the barbaric ones who ate the flesh of another being -- an innocent being that had been held prisoner, horribly and violently mistreated, and then finally died a miserably frightening and painful death, all at our hands? It doesn’t have to be a violent revolution. It can happen peacefully one person, one family at a time, by the choices we make when we purchase food. We can vote with our wallets, and with our hearts. All of Mom’s recipes, remembered lovingly, can be easily translated into vegan alternatives that are just as tasty and, most importantly, will contain life and love, instead of death. We must not be so afraid to stop eating suffering and death. In the words of Cardinal John Henry Newman, “Cruelty to animals is as if man did not love God. . . there is something so dreadful, so satanic, in tormenting those who have never harmed us, and who cannot defend themselves, who are utterly in our power.” Isn’t it time for us to not just say we are enlightened and compassionate, but rather to truly be so? Wouldn’t it be less hypocritical?
_____________________________________
Our Vegan (Pre)Thanksgiving Menu:
Carrot-Sweet Potato Soup (with Sour Creamy Cashew Sauce), Whole Wheat Kalamata Olive Bread, Mashed Potatoes with Mushroom Gravy, Vegan Roast with Mushroom Gravy, Steamed Zucchini and Red Bell Pepper julienne strips (with Sour Creamy Cashew Sauce), Dutch Apple Cake

Recipes Follow:

My favorite Carrot-Sweet Potato Soup
Make about 12 cups of vegetable stock, flavored/cooked with several slices (15-20) of peeled ginger (remove slices before using).
In a soup pot, heat: 3 TBSP olive oil
Add, sauté until juice is released: 2 small/medium onions, chopped
1 tsp. salt

Add, and cook until soft (if necessary, add a little vegetable stock):

4 cloves garlic
1 TBSP cumin seed, toasted and ground
2 tsp. coriander seed, toasted and ground
4 tsp, grated or finely minced fresh ginger root
1/8 tsp. cayenne pepper (less, if preferred)
(optional: 1/8 tsp. nutmeg)

Add, bring to boil, then simmer until carrots are very tender (20 – 30 minutes):

4 lbs. carrots (about 14 cups), peeled and thinly sliced
2 medium sweet potatoes, peeled and thinly sliced
2 tsp. salt
8 cups veg. soup stock
Using a processor, puree the mixture a few cups at a time, placing pureed mixture into a different pot.
Add: 1 cup orange juice
Some or all of the remaining stock to thin to desired consistency
Garnish with Sour Creamy Cashew Sauce, chopped cilantro, a few sunflower seeds.
Makes a big pot of soup. If serving 2 to 4 people – just cut recipe in half. Like many soups, this soup tastes even better reheated the next day. Or, make earlier in the day to let flavors merge.

Sour Creamy Cashew Sauce
Combine in processor or blender:
1 cup cashew butter (You can make this yourself by putting cashews in the processor until they turn into cashew butter. Be patient, it takes a few minutes in the processor for it to turn into butter. You will need more than 1 cup of whole cashews to make a cup of cashew butter.)
4 to 5 TBSP lemon juice
Salt
About 1 cup of water (add gradually)

If you make this sauce ahead and need to reheat it, only warm it. If it begins to clump – put it back in the processor to break up the clumps. (If necessary, add a little more hot water to create preferred consistency.)

Mashed Potatoes
12 potatoes ( I used Yukon Gold), peeled and sliced thinly (1/4-inch slices)
6 small or 4 large garlic cloves, minced finely
8 TBSP olive oil
1 cup plain soy or rice milk
Salt and pepper, to taste

Cook potatoes, covered in water until very tender. (Bring to boil, then simmer) (About 30 minutes)
Drain and return to pot. Add oil, garlic, salt and pepper to taste. Mash mixture. Add enough soy/rice milk to bring mixture to preferred consistency. Serve immediately.

Quick Mushroom Gravy
6 TBSP whole wheat pastry flour
4 TBSP soy sauce
2 TBSP olive oil
½ tsp garlic granules
1 cup sliced mushrooms (I use Crimini or Portobello mushrooms)
¼ tsp black pepper
Toast (and stir!) the flour in a saucepan until browned and fragrant. Remove from heat.
Combine soy sauce, oil, and garlic granules, add gradually to the flour while whisking (fork or whisk) until smooth.
Cook over medium heat , stirring constantly until mixture thickens and comes to boil. Add mushroom slices, and cook for 2 minutes, stirring constantly until mushrooms are heated through. Season to taste. Serve at once.

Vegetarian Roast -- Several are available, ready to heat, at the health food store, or, for ideas on this, go to http://www.peta.org/ look for “Celebrate a Vegetarian Thanksgiving,” and then “Faux Turkeys” section, also for thousands of recipes, do an internet search for “Seitan Roast,” Tofu Roast,” “Vegetarian Thanksgiving Roast,” or “Vegetarian Thanksgiving Alternatives.” Or do a search for Vegan blogsites. http://www.bryannaclarkgrogan.com/ has a recipe for a vegan roast in her Thanksgiving recipes.
Kalamata Olive Whole Wheat Bread – made in my bread machine, with ¾ cup Kalamata olives added
Dutch Apple Cake – made with Egg Replacer, which is available in health food stores and some enlightened grocers.

Animals

2007-11-22T08:44:00.000-06:00

"We will see that, like us, animals are expressions of infinite, universal love-intelligence; that, like us, they yearn for satisfaction of their drives and desires, and avoid pain and suffering; that, like us, they are profoundly mysterious. If we've learned anything at all about animals, it is that in no way can we make them fit into the categories of our limited understanding. When we look at animals in nature it is possible to see competition, struggle, and violence, as many scientists are trained to do, and yet it is also possible to see cooperation and mutual aid, as Kropotkin and other scientists have discovered. Further, it is possible to see celebration, joy, humor, love, caring, and the wondrous interplay and expression of an absolutely infinite complexity of life forms. There is deep truth in the old saying that we see things not as they are but as we are." Will Tuttle, PhD, The World Peace Diet