J O U R N A L How Many Adults Are Vegetarian? 2009 Poll Results!

VOLUME XXVIII, NO 4Holiday Foods · Menus for Vegan Renal PatientsVEGETARIANHEALTH ECOLOGY ETHICSJ O U R N A LHow Many AdultsAre Vegetarian?2009 PollResults!EdibleGiftsFruit Basket Centerpiece(page 8)www.vrg.org$4.50 USA/$5.50 CANADACalciumContentof CommonIndian Dishes

NUTRITION HOTLINESUZANNE HAVALA HOBBSDrPH, MS, RDThis issue’s NutritionHotline addresses whatherbal supplementsare and whether theyprovide the healthbenefits that theirlabels claim they do.QUESTION: “Should I consider usingherbal supplements? If so, whichones are best?”ANSWER: We’re a nation of pillpoppers.The nutritional supplementindustry estimates thatAmericans spend more than$6 billion every year on vitaminandmineral-packed pills, powders,and tablets.It’s a testament to the allureof the quick-fix, given that littleevidence exists to support mostof the exaggerated health claimsmade for nutritional supplements.Now, many people are expandingtheir supplement habits toinclude herbs.Herbs are plants used in smallquantities for a variety of effects.Culinary herbs, for example, areplants used in small quantities forthe flavor or aroma their leavesadd to foods. Examples includemint, rosemary, thyme, andcilantro.Medicinal herbs, on the otherhand, are used for the healthbenefits some people believe theplants offer. Examples includeblack cohosh, echinacea, gingko,valerian, hoodia, feverfew, anddozens more.Some herbs even pull doubleduty.Ginger, for instance, tastesgood in soups, sauces, and entrées.It also has the power to relievenausea and vomiting during pregnancy—safely—accordingto theNational Center for Complementaryand Alternative Medicine, orNCCAM, a unit of the NationalInstitutes of Health.A list of common herbs, theiruses, and potential side effects isavailable online at .By themselves, herbs are wholefoods—a sprig or a few leaves ofthis or that. Taken as supplementsthat are concentrated and packagedin pill, capsule, or powderform, though, their active ingredientshave more potential to havean effect.Just as people take vitaminand mineral supplements becausethey think the pills provide protectionagainst cancer or heartdisease or that they boost thebody’s immune system, herbalsupplements are often toutedas having a wide range of healthbenefits as well.In most cases, it’s too earlyto tell if the claims are true.While the federal governmentis sponsoring research, the scienceis largely still evolving.If you have an interest inherbal supplements, take precautionsto use them safely. Federalguidelines regulating the marketingand sale of supplements aremuch less stringent than thestandards applied to over-thecounterand prescription drugs.Be sure to tell your healthcare provider about any herbalsupplements you are taking. It’simportant for many reasons:• Herbal supplements have thepotential to interact with othermedications. They may inhibitor enhance the effects of certaindrugs.• Herbal supplements can affectyour risk of bleeding during(Continued on page 13)2 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

MANAGING EDITOR: Debra WassermanSENIOR EDITOR: Keryl CryerEDITORS: Carole Hamlin,Jane Michalek, Charles StahlerNUTRITION EDITORS: Reed Mangels, PhD, RD,Suzanne Havala Hobbs, DrPH, MS, RDNUTRITIONAL ANALYSES: Suzanne HengenCOVER PHOTO AND STYLING: Linda LongART CONTRIBUTORS: Keryl Cryer, Rowen LeighCARTOON CONTRIBUTORS:Raymond “Sketch” Gustafson, Tenisha ProctorVRG VOLUNTEER COORDINATORAND CATALOG MANAGER: Jeannie McStayWEB DEVELOPMENT/RESEARCH: John CunninghamRESEARCH DIRECTOR: Jeanne YacoubouDEVELOPMENT: Sid BravmannRESTAURANT GUIDE/MEMBERSHIP: Sonja HelmanVRG ADVISORS: Arnold Alper, MD;Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD;Jim Dunn; Suzanne Havala Hobbs, DrPH, MS, RD;Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD;Jerome Marcus, MD; Virginia Messina, MPH, RD;Brad Scott, MBA; Wayne Smeltz, PhDCOPYRIGHT 2009 BY THE VEGETARIANRESOURCE GROUP, INCORPORATEDPRINTED IN THE UNITED STATES OF AMERICA.The Vegetarian Journal (ISSN 0885-7636) ispublished quarterly. The contents of VegetarianJournal and our other publications, including webinformation, are not intended to provide personalmedical advice. Medical advice should be obtainedfrom a qualified health professional. We oftendepend on company statements for productand ingredient information. It is impossible to be100% sure about a statement, info can change,people have different views, and mistakes can bemade. Please use your own best judgement aboutwhether a product is suitable for you. To be sure,do further research or confirmation on your own.SUBMISSIONS: We do not accept unsolicitedmanuscripts. Please send a query letter first.ADVERTISING: Vegetarian Journal does not acceptpaid advertising. We do review vegetarian products.E-MAIL: Contact The VRG via e-mail at vrg@vrg.org.The VRG’s website is .CHANGE OF ADDRESS: Please send changeof address to P.O. Box 1463, Baltimore, MD21203. You may also e-mail a changeof address to vrg@vrg.org.FOR INFORMATION, CALL (410) 366-VEGE.Also, if you do not want your name tradedto other organizations, please let us know.FEATURES6 · Edible Vegan Gifts for the HolidaysChef Nancy Berkoff makes festive presents for all occasions.10 · Vegan MunchiesLiven up your next party with Peggy Rynk’s snack ideas.12 · How Many Vegetarians Are There?Get the results of the latest VRG poll!18 · Menu Selection for Vegan Renal PatientsNancy Berkoff, RD, EdD, brings you another Foodservice Update.24 · VRG Awards Two $5,000 Scholarships26 · Calcium Content of Popular IndianVegetarian Dishes and IngredientsNavnidhee Batra, MS, looks at nutrition info for many foods.DEPARTMENTSNutrition Hotline 2Should I take herbal supplements?Note from the Coordinators 4Letters to the Editors 5WestSoy Vegetarian Stir-Fry Strips Do Not Contain Honey 9Veggie Bits 14Vegan Cooking Tips 15Quick-and-Easy Holiday Foods, by Chef Nancy BerkoffScientific Update 16Notes from the VRG Scientific Department 23Book Reviews 31Catalog 33Vegetarian Action 35The Vegetarian Asian Kitchen, by Julia DriggersVegan Nutrition in Pregnancy and Childhood BrochureBack Coverwww.vrg.orgThe Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofitorganization that educates the public about vegetarianism and the interrelated issues of health,nutrition, ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in theUSA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 3

NOTE FROM THE COORDINATORSTODAY’S VEGANS ARE SPOILEDTwenty-five years ago, when VRG talked to publishers about cookbookswith vegan recipes, they felt there was little interest. When we exhibitedat Book Expo America (the major trade show for the book industry) backthen, there were just a few vegan titles besides VRG’s and those from the BookPublishing Company (for example, their classics The Farm Cookbook and TofuCookery). This year at Book Expo America, it seems there was a flood of veganbooks, such as Vegan Yum Yum and Vegan Brunch.Two attendees walking the floor stated that they used our No CholesterolPassover Recipes every year, even before becoming vegetarian. Numerous peoplehave told us what a lifesaver this book was. The two attendees that used ourPassover book also shared with us information about coconut flour and coconutsugar. See . If you tried these products, let us knowabout your experiences. We will be running a recipe piece in Vegetarian Journalon these food items next year.While in New York City for Book Expo America, we were walking throughthe streets and saw a sign that announced “Vegan Treats; Vegan Foods.” Boy, arevegans in New York spoiled today! We didn’t even bother going into this establishment.We were on our way to taste the vegan ice cream at Lulu’s Sweet Apothecaryon 6 th Street in Manhattan. This old-fashioned-style ice cream parlor was a hit,as voted by an 11-year-old with us. He didn’t mind walking a few miles to visitit again the next day. And there was room even after feasting on spinach dosasand a vegan mango lassi at Madras Kosher Vegetarian Indian restaurant on2 nd Avenue. What else can you ask for?Our college intern from farm country, where she had chickens and a graduatingclass of 70, also enjoyed these delicious foods in the Big Apple. Seeing all thesenew vegan treats, no wonder vegans are now such a high percentage of vegetarians.Look at our 2009 poll results on page 12. With enthusiastic upcoming activists,we should find an even more vegan world in the future. For example, see theresults of our scholarship contest for graduating high school seniors on page 24.If you would like to help support our ability to give more scholarships, pleasecontact vrg@vrg.org or send donations to The Vegetarian Resource Group, P.O.Box 1463, Baltimore, MD 21203.Debra Wasserman & Charles StahlerCoordinators of The Vegetarian Resource Group4 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

How Many VegetariansAre There?The Vegetarian Resource Group Asked in a 2009 National PollBy Charles StahlerWITH SOYMILK IN MOST SUPERMARKETSand even Burger King carrying veggieburgers, it appears that the interest invegetarian foods is much greater than it was 20, oreven 10, years ago. In a Vegetarian Resource Group(VRG) poll in which we asked people if they ordera dish without meat, fish, or fowl while eating out,more than 50 percent said sometimes, often, oralways (2008 VRG Poll).However, The VRG wanted to find out how manypeople are actually vegetarian. You may obtain differentanswers, depending on how a person defines vegetarian.The word now has a positive connotation, asmany people who are not actually vegetarians callthemselves vegetarians.To find an estimate of the number of ‘true’ vegetarians,VRG commissioned Harris Interactive to conductan online survey asking U.S. adults the followingquestion:Which of the following foods, if any, do younever eat?Please select all that apply. I never eat …• Meat• Poultry• Fish or seafood• Dairy products• Eggs• Honey• I sometimes eat all of these foods.• Don't know.In the survey, 3 percent of U.S. adults indicated theynever eat meat, poultry, and fish/seafood. They wereclassified as vegetarian. About one third of vegetarians,or one percent of U.S. adults, also never eat dairy, eggs,and honey and, therefore, were classified as vegan.Eight percent of respondents said they never eat meat.Remember that, when marketing vegetarian and veganfoods, you also need to look at the much larger numberof people interested in these items as well as thosewho are actually vegetarian. With 5 percent of females18-34 being vegetarian and 12 percent of females 18-34 not eating meat, this makes a strong statement forcompanies and restaurants to develop more meatlessproducts and dishes for these consumers.Based on this data, approximately 3 percent of theU.S. adult population is vegetarian. We can thereforeestimate there are approximately 6-8 million adultvegetarians in the United States.ADULTS IN THE UNITED STATESWHO ARE VEGETARIAN3% Total (rounded from 3.4%)3% Male (rounded from 3.3%)3% Female (rounded from 3.4%)5% Female, ages 18-34 (roundedfrom 5.2%)3% Northeast (rounded from 3.3%)1% Midwest (rounded from 1.3%)4% South (rounded from 3.5%)5% West (rounded from 5.4%)1% Vegan (0.8% never eat meat,fish, fowl, dairy, eggs, or honey)1% Would be vegan except forhoney (rounded from 1.3%)12 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

Also, when looking at this data, we see that vegansappear to make up a high percentage of vegetarians.Vegans are often the activists who do promotion, sowhen developing new products, companies shouldkeep these vegans in mind.ADULTS IN THE UNITED STATESWHO NEVER EAT MEAT8% Total11% West12% Female, ages 18-349% Male, ages 18-3415% StudentFor additional vegetarian polls, see .MethodologyHarris Interactive ® fielded the study on behalf of The Vegetarian ResourceGroup from May 1-5, 2009, via its QuickQuery SM online omnibus service,interviewing a nationwide sample of 2,397 U.S. adults aged 18 years andolder. Data were weighted using propensity score weighting to be representativeof the the total U.S. adult population on the basis of region, agewithin gender, education, household income, race/ethnicity, and propensityto be online.Using traditional methods, with a pure probability sample of 2,397adults, one could say with a 95 percent probability that the overall resultshave a sampling error of 2.7 percentage points. However, that does not takeother sources of error into account. This online survey is not based on aprobability sample, and therefore, no theoretical sampling error can be calculated.Nonprobability samples can still be representative of the populationbut cannot depend upon the rationale of probability theory.About Harris Interactive ®Harris Interactive ® is a global leader in custom market research. Witha long and rich history in multimodal research that is powered by ourscience and technology, we assist clients in achieving business results.Harris Interactive ® serves clients globally through our North American,European, and Asian offices and a network of independent market researchfirms. For more information, please visit .Charles Stahler is Co-Director of The Vegetarian Resource Group.He writes the Note from the Coordinators piece that appearson page 4 in every issue of Vegetarian Journal.NUTRITION HOTLINE(Continued from page 2)surgery. They can also change the way your bodyresponds to anesthesia. If you plan to have surgeryand are taking herbal supplements, definitely letyour doctor know.• Available research may not apply in your case.Most of the research on herbal supplements hasbeen conducted on adults, and very little has beenconducted on pregnant women, nursing mothers,or children.Go to . This site lets you searchby the first letter of herbs and other supplementsfor detailed information compiled from a varietyof authoritative sources.• The Herb Library at the People’s Pharmacy. Go to.Excellent online sources of reliable and up-to-dateinformation about herbal supplements, in additionto NCCAM, include the following:• The Office of Dietary Supplements at the NationalInstitutes of Health. Go to forfact sheets with information about the backgroundand safety of specific herbal supplements.• MedlinePlus, a service of the U.S. Library ofMedicine and the National Institutes of Health.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 13

veggie bitsTired of Making Allergy-FreeBaked Goods From Scratch?Cherrybrook Kitchen creates allergy-free baking mixesso that you can enjoy your favorite desserts withouteggs, dairy, nuts, or a complicated recipe! Many of theirproducts are soy- or gluten-free as well. CherrybrookKitchen offers cake, cookie, brownie, and breakfastmixes, as well as ready-to-eat cookies.To learn more about Cherrybrook Kitchen’s products,visit their website at , call 1-866-I-LOVE-CBK, or write CherrybrookKitchen, 20 Mall Road, Burlington, MA 01803.Reviewed by Rachael Prokop, VRG Intern.Farmer’s Market Makes UsingOrganic Fall Veggies EasyFarmer’s Market helps you take advantageof the season’s bounty withouthaving to wash, peel, chop, and cookthe vegetables first. The company offersorganic Pumpkin, Butternut Squash,and Sweet Potato Purée, all of whichcan be enjoyed straight out of the canor added to your favorite cold-weather recipes. Also,there’s no way you’ll resist reaching for their PumpkinPie Mix, made with organic pumpkin, organic evaporatedcane juice, and organic spices, when makingthat next round of scrumptious vegan desserts.Write to Farmer’s Market Foods, Inc., at P.O.Box 817, Corvallis, OR 97339-0817, or call (541)757-1497. You can also visit the company onlineat .Bags Inspired by Kangaroos?Joey Totes aren’t just your typical reusable bags thatare available at most grocery stores. These convenientsacks collapse into a small pouch sewn into the insideseam of each bag, so you can easily tuck them intoyour purse or coat pocket and pull them out duringholiday shopping trips. Available in both large andsmall sizes, these durable, machine-washable bags aremade of ripstop nylon and feature reinforced handlesthat allow the user to carry up to 40 pounds per sack.To learn more, write to Joey Totes at 1783 ForestDrive, Suite 320, Annapolis, MD 21401, or call (866)777-2335. Visit them online at .Riblets That Stick to Your RibsHow do you enjoy barbecuewhen it’s too cold to grill?With Morningstar FarmsHickory BBQ Riblets, ofcourse! Although the boxshows them with a saladand corn, these new creations would be right at homeon a plate with sweet cornbread and Southern-stylecollards. These riblets, which can be found in thefreezer case, offer an authentic chewy texture and atopping of sweet, zesty sauce with the convenienceof the oven or microwave. No charcoal needed!For more information, write to Morningstar Farmsat P.O. Box CAMB, Battle Creek, MI 49016, or callthe company at (800) 962-0120. You can also visittheir website at .Please Pass the Gravy!Edward & Sons has created a line of vegan and glutenfreeOrganic Mashed Potatoes mixes. Available in 3.5-ounce boxes, these quick and easy side dish possibilitiescome in three creamy varieties—Home Style, RoastedGarlic, and Chreesy, made with Road’s End OrganicsCheddar-Style Chreese. Any one of these flavors wouldbe a great complement to your favorite holiday entrée.Contact Edward & Sons Trading Company, Inc.at P.O. Box 1326, Carpinteria, CA 93014, or at (805)684-8500. Or visit .A Taste of ChildhoodGlenny’s, the company that broughtSoy Crisps to the vegetarian community,recently revealed their deliciousBrown Rice Marshmallow Treats.These vegan snacks are all organic,gluten-free, and 100 calories or less. They come in fouryummy flavors—tasty Vanilla, delectable Chocolate,mouth-watering Peanut Caramel, and tangy newRaspberry Jubilee. Plus, the Raspberry variety has 32milligrams of DHA Omega-3 per bar. Pack thesewholesome delights in a child’s lunch box, or bringthem to work for a mid-day snack.For more information, write to Glenny’s at 371South Main Street, Freeport, NY 11520, call (888)864-1243, or visit . Reviewed byErin Smith, VRG Intern.14 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

SCIENTIFIC UPDATEBy Reed Mangels,PhD, RD, FADAA REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISMLower Risk of Type 2 DiabetesSeen in VegansType 2 diabetes, also known as adult-onset diabetes,is the most common type of diabetes. It affects at least10 percent of adults in the United States. This kindof diabetes is responsible for more than 70,000 deathseach year. Risk factors for type 2 diabetes include familyhistory, low activity level, and excess body weight.A recent large study strongly suggests that vegetarians,especially vegans, are less likely to develop type 2 diabetes.Researchers from Loma Linda University studiedmore than 60,000 Seventh-day Adventists who werecategorized as vegan, lacto-ovo vegetarian, fish-eaters,low meat-eaters (red meat and poultry less than oncea week), and non-vegetarians. Vegans had the lowestbody mass index (BMI), and non-vegetarians had thehighest BMI, with the other groups having intermediateBMIs. Since excess body weight is a risk factor fortype 2 diabetes, it was not surprising that vegans wereat lower risk. Type 2 diabetes was seen in 2.9 percentof vegans, 3.2 percent of lacto-ovo vegetarians, 4.8 percentof fish-eaters, 6.1 percent of low meat-eaters, and7.6 percent of non-vegetarians. Even vegans who wereobese had a lower rate of type 2 diabetes than obesenon-vegetarians. When the data were adjusted formany factors, including BMI, vegans and lacto-ovovegetarians were still nearly half as likely to developtype 2 diabetes compared to non-vegetarians.Tonstad S, Butler T, Yan R, Fraser GE. 2009. Typeof vegetarian diet, bodyweight, and prevalenceof type 2 diabetes. Diabetes Care 32:791-96.Vegan Buddhist Nunsin VietnamIn Mahayana Buddhism (a form of Buddhism practicedin Vietnam, China, and Japan), nuns follow a veganor lacto-vegetarian diet. These women, who have beenvegan or nearly vegan for many years, offer an opportunityto find out more about the effect of a vegan ornear-vegan diet on health. Researchers compared thebone density of 105 Buddhist nuns to that of 105non-vegetarian women in the same community. Thenuns had followed their diet for an average of 33 yearsand had markedly lower intakes of calcium and proteincompared to the non-vegetarian women (375 versus683 milligrams calcium; 35.4 versus 62.6 grams ofprotein). Despite their lower calcium intake, the nuns’bone density was similar to that of the non-vegetarianwomen, and both groups had a similar prevalenceof osteoporosis. Calcium intakes of both groups wereconsiderably below the recommendations used inthe United States. While both the nuns and the nonvegetarianwomen had a similar prevalence of osteoporosis,we have to wonder if less osteoporosis wouldhave occurred if both groups had a higher intake ofcalcium. We also don’t know if there are other differencesbetween the two groups that accounted for similarbone densities, despite the nuns having markedlylower calcium intakes. Perhaps the nuns had more sunexposure and higher vitamin D levels, or they mayhave had higher intakes of other nutrients importantfor bone health, like potassium and vitamin K. Otherstudies have found adequate protein is important forbone health (www.vrg.org/journal/vj2008issue1/VJ1_2008.pdf) and that vegans have a lower risk of fracturinga bone if their calcium intake is at least 525 milligramsa day ().Ho-Pham LT, Nguyen PLT, Le TTT, et al. Veganism,bone density, and body composition: a studyin Buddhist nuns. Osteoporos Int 2009 Apr 7[Epub ahead of print].Vegetarians and EatingDisorders?A recent study examined whether self-described currentor former vegetarians were at higher risk of developingeating disorders. This study looked at more than2,500 males and females ages 15 to 23 years. Of the108 subjects who identified themselves as ‘vegetarian,’most consumed dairy products and eggs, close to halfate fish, and a quarter ate chicken. Thus, only abouta quarter to a half of the so-called current vegetarians16 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

were truly vegetarian. Therefore, we are actually lookingat approximately half meat-eaters or more and abouthalf vegetarians in the ‘current vegetarian’ group.Two hundred sixty-eight subjects said they hadbeen vegetarian for more than a month at some pointin the past . We do not know how many former selfdescribedvegetarians ate chicken and fish when theywere ‘vegetarian.’ Both current and former ‘vegetarians’were more likely to binge eat than subjects who werenever ‘vegetarian.’ Former ‘vegetarian’ teens were morelikely to use diet pills, vomiting, and other extremeweight control measures than non-vegetarians; former‘vegetarian’ young adults were more likely to useextreme weight control measures than non-vegetariansor current ‘vegetarians.’What does all of this mean? This study adds tothe body of evidence suggesting that some teens andyoung adults choose a vegetarian or partial vegetariandiet as a way to camouflage an existing eating disorder,as another way to restrict food intake. That could helpto explain why former vegetarians were more likely touse extreme weight control measures—they had apparentlygiven up on a vegetarian diet and were tryingother ways to lose weight. Of course, most teens whochoose to be vegetarian do not have eating disorders.This study also shows that it is important to carefullydefine the term ‘vegetarian’ since the study’s resultsmade it appear that current and former vegetarianswere at increased risk for eating disorders when, indeed,many of these people were meat-eaters. Maybe the bestconclusion that we can draw from this study is that,when someone with an eating disorder says they arevegetarian or were vegetarian in the past, it’s importantfor health care professionals to assess if they actuallyare vegetarian and what their true needs are for atreatment plan.Robinson-O’Brien R, Perry CL, Wall MM, et al. 2009.Adolescent and young adult vegetarianism: betterdietary intake and weight outcomes but increasedrisk of disordered eating behaviors. J Am DietAssoc 109:648-55.Diet and Male FertilityThere have been some reports of declines in malefertility due to factors like exposure to polychlorinatedbiphenyls (PCBs) and other environmental contaminantsand to pesticides. Diet has also been thoughtto play a role in male fertility, possibly even prior tobirth. One study found that sons of high beef consumershad a 24 percent lower sperm concentrationthan men whose mothers ate less beef during theirpregnancy. Spanish researchers examined 61 men, 31of whom had normal semen and 30 who had poorsemen quality. Men with poor semen quality had higherintakes of yogurt, meat, and potatoes, while the othergroup had higher intakes of raw or cooked vegetables,some fruits, and skim milk. The researchers theorizethat meat and yogurt are higher in fat and that toxicsubstances are more likely to accumulate in fat-richfoods. The antioxidants found in vegetables and fruitsmay have protected the men in the group with normalsemen from harmful substances. These results suggestthat a plant-based diet may be associated with improvedsemen quality.Mendiola J, Torres-Cantero AM, Moreno-Grau JM,et al. 2009. Food intake and its relationship withsemen quality: a case-control study. Fertil Steril91:812-18.Soy and Prostate CancerProstate cancer is the most common cancer, otherthan skin cancers, in American men. Approximatelyone man in six will be diagnosed with prostate cancer.Prostate cancer is the second leading cause of cancerdeath in men in the U.S. Prostate cancer rates vary,with Asian countries having lower rates than the U.S.and Europe. One difference between Asian countriesand the U.S. is the higher soy consumption in Asiancountries. Could this partially explain the differentrates of prostate cancer? A number of studies haveexamined the possible connection between soy andprostate cancer. A recent meta-analysis combined theresults of 14 studies on soy consumption and prostatecancer. Consumption of soy foods was associated withapproximately a 25 percent reduction in risk of prostatecancer when men eating the most soy foods were comparedto men eating the least. Tofu and soymilk consumptionwere associated with around a 30 percentreduction in risk, while fermented soy foods (like misoand tempeh) were not associated with a reductionin risk. Some studies have reported an increased riskof prostate cancer with dairy product consumption.Perhaps replacing dairy products with soy productscould help to reduce risk of prostate cancer.Yan L, Spitznagel EL. 2009. Soy consumption andprostate cancer risk in men: a revisit of a metaanalysis.Am J Clin Nutr 89:1155-63.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 17

Foodservice UpdateHealthy Tips and Recipes for Institutions from The Vegetarian Resource GroupMenu Selectionfor Vegan Renal PatientsBy Chef Nancy Berkoff, RD, EdDAPROPER RENAL DIET IS EXTREMELY IMPORTANTfor patients with chronic kidney failure. Manyhealth care professionals have shown that acarefully planned vegetarian diet is adequate in managingchronic kidney failure.It is vital that a renal patient’s food and fluid intakebe overseen by a nephrologist and a registered dietitianfamiliar with vegan diets. These professionals can helpmanage kidney disease with appropriate vegan foodand fluid choices. The information in this article is notdesigned to replace consultation with medical doctorsand registered dietitians. This article provides generalguidelines and information about vegan diets that canbe used in menu planning for people with chronic kidneydisease, stage 2 or 3, in conjunction with consultationwith health care professionals who treat peoplewith kidney disease.In kidney disease, nutrition management focuseson decreasing waste products built up from digestedfoods. The goals for planning a vegan renal diet, asfor any other renal diet, are to:• Obtain the appropriate amount of protein to meetprotein needs while minimizing waste productsin the blood• Maintain sodium, potassium, and phosphorusbalance• Avoid excessive fluid intake to prevent overload• Ensure adequate nutritionThe information provided in this article is meant asa very general guideline for patients that have at least40-50 percent normal kidney function (chronic kidneydisease, stage 2 or 3) and who are not currently receivingdialysis. For patients with lower kidney functionor who are receiving dialysis, very individual diet planningmust be done. All renal patients need to be closelymonitored, with regular blood and urine testing.Vegan ProteinRenal patients need to limit the amount of proteinin their daily diets. For this reason, the protein in thediet needs to be high-quality protein. Very generally,depending on individual ability and needs, 0.8 gramof protein per kilogram of body weight is recommendedper day. This translates to approximately 2 ounces ofpure protein per day for a 140-pound person.High-quality vegan protein for renal patients includestofu, peanut butter (no more than two TablespoonsVegan Foods That Provide Approximately7 Grams of Protein Per ServingProtein SourceSeitan (wheat gluten)Beans, dried/cookedTofu, firmTofu, regularTempehNut ButtersServing Size1 oz.1/2 cup1/3 cup2/3 cup1/4 cup2 Tablespoons18 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

per day), tempeh, and beans. Soy meats, such as texturedvegetable protein (TVP) or vegan ground round,are high in quality protein but are also high in sodium,phosphorous, and potassium, which need to be limited.Soy protein has been found to assist in minimizingsome complications from kidney disease. Patients shouldhave at least one serving of soy a day, such as soymilk,tofu, or tempeh. Again, it is a balancing act for renalmenus—a small amount of soy each day may be beneficial,but too much can be harmful.Here are some tips for including soy products onyour vegan renal menu:• Mash a few Tablespoons of regular tofu withcroutons and seasonings to ‘extend’ the tofu anddecrease the amount of protein served.• Add small chunks of regular tofu—rather thananimal protein—to soups, stews, and stir-fries.• Use silken tofu instead of vegan mayonnaise insalad dressings, sandwich fillings, and sauces.• Crumble up regular tofu, add a spicy seasoning(without salt), and quickly sauté to top rice orpasta, or use as a filling for a taco or burrito orto top a pizza crust.Beans and nuts are good sources of high-quality protein.However, they can be high in phosphorus andpotassium, so the amounts served need to be carefullycalculated. Try to use dried beans or beans frozen withoutsalt. Canned beans, even lower sodium beans, areusually high in sodium.A way to balance potassium intake is to includeneeded protein (which may be high in potassium)and then to select fruits and vegetables that are lowerin potassium.SodiumSome vegetarian foods can be very high in sodium.Here are suggestions for avoiding excess sodiumon the menu:• Avoid using ready-to-eat foods, such as frozenmeals, canned soup, dried soups, or packagedvegetable broths.• Use miso very sparingly.• Use lower-sodium soy sauces very sparingly, as thereis still a lot of sodium in these soy sauces.• Limit soy- and rice-based cheeses.• Amino acid preparations, such as Bragg’s LiquidAminos, can be very concentrated in protein,potassium, and phosphorus; if the patient wantsto include these types of products, they will needto be calculated into the daily intake.• Read the labels for vegan meats (such foods as tofuhot dogs and veggie burgers) or other canned orfrozen soy products.• Read the labels for seasoning mixtures to avoidexcess sodium.PotassiumPotassium may not need to be strictly restricted unlessthe function of the kidney decreases to less than 20percent. Routine blood testing is the best way to knowa patient’s potassium requirements. Approximatelytwo-thirds of dietary potassium comes from fruits,vegetables, and juices. The easiest way to limit potassiumwould be to limit fruit and vegetable selectionsbased on the level of potassium in the patient’s blood.Higher Potassium FoodsTextured vegetableprotein (TVP)Soy flourNuts and SeedsCooked dried beansor lentilsCooked driedsoybeansTomato products(sauce, purée)PotatoesRaisinsOranges, bananas,cantaloupe, orhoneydew melon1/4 cup2 Tbsp1/4 cup1/3 cup1 cup1/4 cup1/2 cup1/4 cup1/2 cupDepending on an individual’s dietary restrictions, thefoods in this table may need to be limited. Foods onthis list have more than 200 milligrams of potassiumper serving. Many patients will need to eat no morethan one serving from this list daily.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 19

A common limitation is five servings of fruits andvegetables per day.A potassium serving size is generally:• 1 /2 cup fresh fruit, canned fruit, or juice• 1 cup fresh vegetables• 1 /2 cup cooked vegetablesIf a patient would like several servings of protein,alternative protein selections may be needed to keeppotassium levels from going too high. This will meanusing more tofu and seitan, rather than beans or texturedvegetable protein (TVP), at every meal. Blackstrapmolasses, spinach, Swiss chard, beet greens, and prunesare very high in potassium and may need to be limitedor avoided.PhosphorusDepending on the extent of an individual’s kidneydisease, phosphorus may need to be restricted. Foodshigh in phosphorus include bran cereals, wheat germ,whole grains, dried beans and peas, colas, beer, cocoa,and chocolate drinks. For more information abouthigh phosphorus foods, see . Dried beans and peas andwhole grains are high in phosphorus, but becauseof their high phytate content, they may not causephosphorus in the blood to be elevated as much aswould be expected. Individual monitoring by thehealth care provider is necessary to determine theappropriate level of dietary phosphorus.Adequate NutritionA vegan diet can be lower in calories and higher infiber than an animal-based diet. This is great newsfor healthy patients. However, for vegan renal patients,we need to ensure that there is no weight loss or lossin nutritional status. Here are some tips for addingmore calories to a vegan renal diet:• Make shakes with soymilk, tofu, rice milk, andnon-dairy frozen dessert. Some patients, especiallythose with very limited kidney function, may needto use unfortified soymilk or rice milk and unfortifiedsoy yogurt.• Use more oils, such as olive oil in cooking. Drizzleflaxseed oil on food after it is cooked, or mix withsalad dressing and serve over lettuce.• Provide frequent small meals if patients feel fullvery quickly.• Even though sugar is not the best selection in adiet, for a renal patient who needs extra calories,sorbet, vegan hard candy, and jellies may be added.Additional Ideas When PlanningVegan Renal Menus• Avoid using salt or salt substitutes. Use herb mixtures,such as Mrs. Dash, or mixtures you createyourself with fresh or dried herbs.• If you need to use canned broths, purchase thelowest-sodium version possible.• Use fresh or frozen (without salt) fruits or vegetableswhen possible.• Lower potassium fruits and veggies include waxbeans, green beans, kiwi, watermelon, onions,head lettuce and Romaine lettuce, bell peppers,pears, and raspberries.• Lower phosphorus foods include sorbet, unsaltedpopcorn, white bread and white rice, hot and coldrice cereals, pasta, cold corn-based cereal (such asCorn Flakes and Corn Chex), Cream of Wheathot cereal, and grits.20 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

If The Health Care Professional With WhomYou Are Working Would Like References:• Barsotti, Giuliano, Morelli, Ester, Cupisiti,Adamasco, et al. 1996. A Low-Nitrogen Low-Phosphorus Vegan Diet for Patients with ChronicRenal Failure. Nephron 74:390-94.• Brookhyser, Joan. The Vegetarian Diet For KidneyDisease Treatment: Preserving Kidney FunctionWith Plant-Based Eating. AuthorHouse Publishers.ISBN 97814132874.• Pagenkemper, Joni. 1995. The Impact of VegetarianDiets on Renal Disease. Top Clin Nutr 10(2):22-26.• Pagenkemper, Joni. 1995. Planning a VegetarianRenal Diet. J Renal Nutr Vol. 5, No. 4(Oct);234-38.• Patel, Chhaya. Vegetarian Renal Diet and PracticalApplications. Renal Nutrition Forum, AmericanDietetic Association. Vol. 19, No. 3, Summer 2000.• Also, for a sample menu pattern, Vegan in Volume,Chapter 11.Sample Menu to Get You StartedBreakfast• Cream of Wheat or cream of rice cerealwith a small serving of fresh or thawedfrozen peaches and cinnamon• White toast with a choice of two fruit jellies• Pear cocktailMid-Morning Snack• Popcorn tossed with a very small amountof nutritional yeast• Sparkling water with lemon and lime• Raspberry popsicleLunch• Angel hair pasta topped with chopped mushrooms,broccoli, and nutritional yeast• Tossed green salad with chopped bell peppers(red, yellow, and green for color) and silkentofu salad dressing• Garlic bread made with fresh chopped garlicand olive oil• Sorbet served with cookiesMid-Afternoon Snack• 1 small tofu taco on flour tortilla• Sparkling water with a kiwi sliceDinner• Stir-fried seitan or tempeh tossed with onionsand cauliflower, served on a bed of herbed rice• Onion dinner roll served with nonhydrogenatedvegan margarine• Chilled watermelon slicesEvening Snack• Small soymilk shakeVEGETARIAN JOURNAL Vol. 28, Issue Four 2009 21

GENERAL DATAR407CFXK = Heat recovery unitPhysical data Operating limitsVentilation data Refrigerant circuit dataPerformancesTable 1.5Cooling R407CGross cooling capacity (1)Nominal air fl owPower supply install (2)Full load amps (2)COP (brut) (3)Heating - Heat pump R407CNet heating capacity (1)COP (brut) (3)CircuitNumber of circuitsCompressor R407CExpansion R407CRefrigerant charge per circuitIndoor CoilFace areaNr rows and fi n per inchCondensing coilFace areaNr rows and fi n per inchIndoor fan (centrifugal fan FC)NumberDrive typeNominal air fl owMinimum air fl owMaximum air fl owExternal static pressureMotor power (total)Rotation speed fanCondensing fan (centrifugal fan FC)NumberNominal air fl owExternal static pressureMotor power (total)Rotation speed fanFilter (furnished standard)TypeEffi ciency/fi lter class/EuroventNr of fi lter (supply and exhaust air)Filter sizeMax. outdoor temp. in cooling modeMinimum outdoor temp. in heatpump modeMinimum entering coil temperature inheat pump modePhysical dataLengthHeightWidth without roofcurbWeightAcousticOutside sound power (1)Indoor sound power (1)Casing material/thicknessSIZE 25 30 35 40 55 70kW 24,8 30,5 34,5 40,5 49,5 68,8m 3 /h 4000 5000 6000 7200 9000 10800kW 13 16 16 22 26 31A 23 29 29 38 44 50kW 2,7 2,7 3 2,7 2,8 3kW 23,6 30,4 31 37,7 44,8 64,7kW 3,4 3,5 3,7 3,6 4 4Nr 2 2 2 2 2 2Nr/type 2 / MTZ50 2 / MTZ64 2 / MTZ64 2 / MTZ80 2 / MTZ100 2 / MTZ125type 2 / TDEZ4 2 / TDEZ6 2 / TDEZ6 2 / TDEBZ8 2 / TDEBZ11 2 / TDEBZ11type/kg 2 x 4 2 x 4 2 x 5 2 x 6 2 x 6 2 x 10m² 0,7 0,7 2,1 2,1 2,1 2,8Nr/fpi R=4 F=12 R=4 F=12 R=3 F=12 R=3 F=12 R=4 F=12 R=4 F=12m² 0,9 0,9 2,1 2,1 2,1 2,8Nr/fpi R=4 F=12 R=4 F=12 R=3 F=12 R=3 F=12 R=4 F=12 R=4 F=12Nr 1 1 1 1 1 1type AT12-12S AT12-12S AT15-15S AT15-15S AT15-15S AT18-18Sm 3 /h 4000 5000 6000 7200 9000 10800m 3 /h 3200 4000 4800 5800 7200 8600m 3 /h 4500 5500 6600 8100 9900 12200Pa 300 300 300 300 300 300kW 1,1 1,5 1,5 2,2 3 3rpm 1088 1132 827 835 873 734Nr 1 1 1 1 1 1m 3 /h 5000 6250 7500 9000 11250 13500Pa 150 150 150 150 150 150kW 1,1 1,5 1,5 2,2 3 3rpm 868 946 658 702 785 624type PGAR300 PGAR300 PGAR300 PGAR300 PGAR300 PGAR300type 90%/G4/EU4 90%/G4/EU4 90%/G4/EU4 90%/G4/EU4 90%/G4/EU4 90%/G4/EU4Nr 6 6 16 16 16 16mmxmm (x4)600x400x50 (x4)600x400x50 500x500x50 500x500x50 500x500x50 660x500x50(x4)600x500x50 (x4)600x500x5040 39 42 41 42 42-15 -15 -15 -15 -15 -1510 10 10 10 10 10mm 3970 3970 4750 4750 4750 5050mm 940 940 1290 1290 1290 1610mm 1610 1610 2250 2250 2250 2250kg 950 980 1400 1450 1600 1800dB(A) 85 87 83 84 89 90dB(A) 80 83 78 80 83 84mmAluzinc/1,5Painting type/RAL polyester 9002Insulation typetypeM0 M0 M0 M0 M0 M0(1) Gross cooling capacity with 25% fresh air, 35°C DB outdoor, 27°C indoor.(2) Net heating capacity with 25 % fresh air, 4°C DB outdoor, 23° C indoor.(3) COP gross given at 0% fresh airApplication Guide / FLEXY II-0708 - Pagina 21

oil, garlic, cumin, and oregano.Add mushrooms, peppers, andscallions. Stir to coat. Allow tomarinate for at least 30 minutes.If desired, this can be done theday before.Heat a large sauté pan. Sautévegetable mixture with marinadeuntil the peppers and scallions aresoft, approximately 5-7 minutes.Allow to continue cooking untilmost of the liquid has evaporated.While veggies are cooking,wrap tortillas in a paper towel andheat in a microwave, or wrap infoil and heat in a 350-degree oven.Place each tortilla on a plate.Spoon on vegetable mixture andtop with cheese.Total calories per serving: 147 Fat: 5 gramsCarbohydrates: 23 grams Protein: 4 gramsSodium: 262 milligrams Fiber: 1 gramPotassium: 267 milligrams Phosphorus: 64 mgFRUIT COBBLER(Serves 8)3 Tablespoons melted nonhydrogenatedvegan margarine1 cup all-purpose unbleached flour1/4 teaspoon salt1 teaspoon baking powder1/2 cup rice milk3 1 /2 cups pitted fresh cherries*1 3 /4 cups white vegan sugar, divided1 Tablespoon cornstarch1 cup boiling waterPreheat oven to 350 degrees.In a medium-sized bowl,combine margarine, flour, salt,baking powder, and rice milkand mix just to combine.In a separate bowl, toss cherrieswith 3 /4 cup sugar and placecherries in the bottom of an8-inch square pan. Place doughin small pieces over cherries tocover cherries in an even pattern.In a small bowl, combineremaining sugar and cornstarch.Whisk in boiling water. Pourcornstarch mixture over the dough.Bake for 35-45 minutes or untilbubbly. Serve warm or cold.Note: You can use thawed frozenpitted cherries; peeled and coredfresh pears; or fresh or thawedfrozen raspberries to replace apart of or all of the fresh cherries.Total calories per serving: 315 Fat: 5 gramsCarbohydrates: 68 grams Protein: 2 gramsSodium: 170 milligrams Fiber: 2 gramsPotassium: 159 milligrams Phosphorus: 87 mgNancy Berkoff is The Vegetarian ResourceGroup’s Food Service Advisor. She isthe author of Vegan in Volume.NOTES FROM THE VRG SCIENTIFIC DEPARTMENTVRG IN THE NEWSVegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was interviewed for Vegetarian Timesabout living without cheese; for AMC (Appalachian Mountain Club) Outdoors magazine about health benefitsof vegetarian diets, becoming vegetarian, and staying healthy; and for Natural Health about children becomingvegetarian. She was also interviewed for a nutrition textbook about careers in vegetarian nutrition.VRG OUTREACHVRG Nutrition Advisor Reed Mangels, PhD, RD, spoke about vegetarian pregnancy for the Partners in PerinatalHealth Conference and about working with the pregnant vegetarian at the Massachusetts Dietetic AssociationNutrition Convention and Exposition. She also participated in the Alternative Health Fair at Hampshire College.VRG Food Service Advisor Nancy Berkoff, RD, EdD, CCE, presented an eight-hour education managementworkshop in Seattle at the American Culinary Federation’s Western Regional Conference for culinary educators.As part of culinary nutrition curriculum design, participants were presented with information and then wereable to work in groups. Vegetarian recipes, menus, and ingredients were used to ‘counsel’ role-playing participantsfor lower sodium, lower fat, higher fiber, lower cholesterol, and lactose-free menu planning. Vegetarianmenu ideas were discussed as part of curriculum for religious and ethnic cuisines, as well for sustainable andeco-friendly cuisine. For lunch, the American Culinary Federation’s chefs prepared ‘parallel’ entrées to beef witha variety of local mushrooms, and these were more popular than the beef! A few of the participants were veganchef/educators, and there were several chefs who were interested in working with their vegetarian students andadministrators. A good time was had by all!VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 23

VEGETARIAN RESOURCE GROUP AWARDSTWO $5,000 COLLEGE SCHOLARSHIPSThe decision for this year’s awards was once again verydifficult. After much deliberation, the two scholarshipwinners this year hail from a rural area and beef country.ABOUT THIS YEAR’S WINNERSThe first VRG scholarshiprecipient is CLAIRE ASKEW ofKansas. Robert Torres, generalpartner of Tofu Hound Press,sent this recommendation forClaire: “Claire wrote to me tosuggest that I consider writinganother version of the bookthat I co-authored, Vegan Freak:Being Vegan in a Non-Vegan World for teenagers. Beingrather overextended and not having been a teenagermyself in a long while, I suggested to her that she wasprobably the one who should write the book, and thatif she were to provide a proposal, we would consider itfor publication. Not long thereafter, Claire sent us oneof the best proposals we had seen to date. Her idea fora book was new and exciting, it had market potential,and most important for us, it was clear that this bookwould be an effective way to get teenagers to considergoing vegan for animal rights reasons. We offered her acontract, a significant accomplishment in and of itself,“She wrote a book that isgenuine and heartfelt whilealso being funny, personal,and theoretically rigorous.”as we frequently turn down proposals from professionalwriters with many more years experience … Claire’sperformance on the contract was exceptional … Shewrote a book that is genuine and heartfelt while alsobeing funny, personal, and theoretically rigorous …”(To order Generation V: The Complete Guide to Going,Being, and Staying Vegan as a Teenager, go to .)Amanda, co-founder of the group VegKC, wrote:“I would most definitely recommend her. Claire hasbeen absolutely instrumental in assisting the vegan andvegetarian scene in Kansas City. She has worked withthe Vegans and Vegetarians of Kansas City (VegKC)and its meetup groups for the past five or six years(since the group started) to assist in every possible way.Any time we needed someone, she was there. She hasbeen consistently one of the few people we knew wecould count on, no matter what we were asking (literaturedistribution, marketing, event coordination, etc.).She’s, quite honestly, one of the most passionate peoplein Kansas City.”“We wouldn't have much of a vegpresence without her diligentassistance, thoughtfulness,and proactive approach.”“Her insights on the best ways to approach teens,and her own activities to act as both a representativeand spokesperson for veganism and vegetarianism, havemade a noticeable positive difference in the number ofyoung people interested in veganism and vegetarianismin Kansas City, and a noticeable positive difference inthe general veg scene overall. We wouldn’t have muchof a veg presence without her diligent assistance,thoughtfulness, and proactive approach. If I had tomake a top-five list of the most influential people inKansas City’s vegan/vegetarian scene, she’d definitelybe at the top of that list …”Michelle from Herbivore Clothing Company wroteabout Claire: “She can see what needs to be done andmakes it happen …”At the bakery/restaurant where Claire worked, theybegan labeling which products are vegetarian. Aftergraduating high school, Claire continued her activism.She gave a talk at one local library on the day-to-daychallenges of being a teen vegan and about activismto an audience mostly of teenagers. At another locallibrary, she did a presentation/mini-workshop for teensabout vegan food and vegan cooking, focusing mainlyon vegan nutrition, easy recipes, and foods that mightbe new to non-vegans. She had a few dishes preparedto share, plus a question-and-answer session. In addition,she’s working on revisions for the second editionof her book.24 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

The second VRG scholarshiprecipient is RYNE POELKERfrom Illinois. Ryne is from arural farming town, which hasapproximately 2,000 people,where “most people hunt and/or eat meat daily.” Ryne stated,“I was also the only person inmy whole school to have gonevegetarian.” However, “I started to ask the questions‘If I don’t stand up for animal rights, then who will?’‘If I don’t do it now, then when will I do it?’ I finallydecided to stop waiting and sitting back for societyto adopt veganism and to take up the cause myself.”In his sophomore year, Ryne protested a bull-ridingevent. He related, “I had figured surely someone wasgoing to stand up and do something about the event,but after I contacted other nearby animal rights groups,I found that they didn’t have anything planned. Withno one else doing anything about the abuse comingto my own backyard, I felt obligated to organize ademonstration myself … The rodeo protest was justthe beginning of my career in activism … For the pastfew years, I have personally organized and participatedin over 20 demonstrations …”After attending a PETA conference, Ryne startedan animal rights group at his school. Students wouldgo to his house for potlucks to share healthy veganfood. Around the same time, the Petersburg VegetarianAssociation was founded. Though comprised mostly“I finally decided to stop waitingand sitting back for societyto adopt veganism and to takeup the cause myself.”of older people, Ryne worked together with the PVAso they both could have bigger potlucks and meetings.(This is very impressive since, typically throughoutthe United States, the younger groups are hesitant towork with the older groups, though this symbiosis canhelp both and the spread of vegetarianism.)Last year, Ryne’s mother, who had to provide forhim and his sister, was unemployed. Due to this obstacle,he had to put in more hours at work. However,Ryne still felt the need to help others. Ryne told us,during these times of economic hardship, “I have beencompelled to do something for others who are strugglingto get by. I organized several vegetarian fooddrives for local homeless shelters … All the food Icollected was vegetarian or vegan. I personally droveand delivered the food to shelters myself.”The Phoenix Center’s director told us, “We househomeless men and women who are HIV+. We providea hot meal every day for the residents. Ryne thought itwas important to ask residents if they have a vegetarianpreference and then make sure we had food for thosewho request it. Once we started asking, we found thata couple of our residents (at the time) and several sincedo have a preference for vegetarian meals. Due to hishard work and commitment to this issue, includingseveral food drives, we have been able to make meals“Ryne hopes to become an animalrights attorney and fight foroverlooked animals in societyas well to assist activists.”available to residents as well as provide some of thefood to residents for other meals, via our food bank.It was a great idea to implement this program, and weplan to continue to offer our residents the vegetarianoption. Ryne is one of a kind …”One of Ryne’s teachers stated, “He is the real deal,as hard as that can be in the corn-fed beef basket ofIllinois. Ryne has earned the scholarship and more.”A PETA spokesperson said, “He has been a consistentlyactive voice for the vegetarian community viathe peta2 Street Team.” This includes taking part inonline activism on MySpace and Facebook.Ryne hopes to become an animal rights attorneyand fight for overlooked animals in society as well asto assist activists. He said the most important thinghe has learned from his work is “that one person canmake a difference.”To enter next year’s $5,000 scholarship contest forhigh school seniors, visit for applicationdetails. The application is due February 20,2010. Please submit early. This year, we are alsoawarding applicants an Eleanor Wolff Needs BasedScholarship Internship and a runner-up scholarshipsponsored by the St. Louis Vegetarian Society. Wewill report on these in a future issue. If you wouldlike to fund additional scholarships or internships,please send a donation to The Vegetarian ResourceGroup, P.O. Box 1463, Baltimore, MD 21203 ordonate online at .VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 25

Calcium Content of Popular IndianVegetarian Dishes and IngredientsBy Navnidhee Batra, MSCalcium Dietary Reference IntakeLife Stage GroupCalcium (mg/day)Life Stage GroupCalcium (mg/day)INFANTSFEMALES0-6 months2109-13 years1,3006-12 months27014-18 years1,300CHILDREN1-3 years4-8 yearsMALES9-13 years14-18 years19-30 years31-50 years5008001,3001,3001,0001,00019-30 years31-50 years51-70 years> 70 yearsPREGNANCY14-18 years19-30 years31-50 years1,0001,0001,2001,2001,3001,0001,00051-70 years1,200LACTATION> 70 years1,20014-18 years1,30019-30 years1,00031-50 years1,000References:1) Basic Food Preparation: A Complete Manual (3 rd Ed), Kashyap S., Narula V., Thomas S., Suvira,Vir S., Chopra S. and Raina U. 2003. Publisher: Orient Longman Limited.2) USDA National Nutrient Database for Standard Reference, Release 21.For the following charts, an “*” means that the dish is a modified traditional dish.26 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

Calcium Content in Indian Beverages, Soups, and Breakfast DishesItem Description Quantity Cal. (mg)BEVERAGESPannaGuava DrinkRaw mango drink, served coldMade out of fully ripened guavas1 cup1 cup53.7SOUPSTomato SoupKale & Roasted Vegetable Soup*Mulligatawny SoupMixed Vegetable SoupTraditional dish: Spinach SoupCurry flavored soup1 bowl1 bowl1 bowl1 bowl262173446BREAKFAST CEREALSPlain Suji UpmaVegetable UpmaMung Dal CheelaSemolina preparation from South IndiaSemolina preparation with peas & carrotsMung bean pancake with potato stuffing1 bowl1 bowl1 pancake1118.527Calcium Content in Indian Cereal and Lentil DishesItem Description Quantity Cal. (mg)ChapatiPlain ParanthaAloo ParanthaMatar ka ParanthaGobhi ka ParanthaMooli ParanthaDal ka ParanthaPyaaz aur mirch ka paranthaPooriPalak pooriTamarind RiceVangi BhatMixed Vegetable PulaoPlain KichdiKale Pulao*IdliSuji ki IdliPlain DosaMasala DosaUttappamAppamThin flatbreadFlatbread without any fillingPotato-stuffed flatbreadFlatbread with spicy pea stuffingCauliflower-stuffed flatbreadWhite radish-stuffed flatbreadFlatbread with filling of Bengal gramFlatbread with onion & green chili stuffingDeep-fried unleavened breadPoori of dough made with puréed spinachTangy flavored rice from Southern IndiaRice with eggplantMixture of rice and lentilsPilaf traditionally made with spinachSavory cake made with black beans & riceMade of black bean and semolinaCrêpe made from rice and black beansCrêpe with spicy potato fillingIndian pizzaPancakes made of fermented rice flour3-4 pieces3 medium3 medium3 medium3 medium3 medium3 medium3 medium4-5 small4-5 small1 bowl1 bowl1 bowl1 sm. bowl1 bowl3-4 small3 small2 dosas2 sm. dosas2 medium3 medium272754856579796620705377852032727.54235564915VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 27

Calcium Content in Indian Cereal and Lentil Dishes (cont.)Item Description Quantity Cal. (mg)Mung ki dalDal MakhaniCurried lentils with kale*SambharChanna masalaRajmah curryMatar aloo curryGhia kofta curryPalak kofta currySarson ka saagAloo kale*Mushroom matarBaingan bharthaBharwan bhindiVegetable jalfreziAloo gobhiBoiled green lentil preparationCreamy black beans, garlic and tomatoesModified traditional dish: lentils & spinachVegetable stew with tamarind & red gramChickpea curryRed kidney bean curryPea-potato curryFried balls with chickpea flour in gravyFried balls of spinachMustard greens and spinach based curryModified traditional dish: palak alooMushroom-pea curryRoasted and mashed eggplantOkra slit and filled with spicesIndian stir-frySpicy potato and cauliflower mixture1 bowl1 bowl1 bowl1 bowl1 bowl1 bowl1 bowl3-4 koftas3-4 koftas1 bowl1 bowl1 bowl1 sm. bowl1 sm. bowl1 sm. bowl1 sm. bowl466714252616376741692301545430982538Calcium Content in Common Indian Snack Food ItemsItem Description Quantity Cal. (mg)Batata WadaKhaman DhoklaKhasta KachoriMatar ki KachoriAloo TikkiSpicy Lotus root chipsVegetable PakoraBread PakoraVegetable CutletVegetable SamosaMathriMasala VadaMint and Cilantro ChutneyCoconut Chutney*Popular potato-based street foodCake made of fermented chickpeasRound ball stuffed with gram and spicesKachori with stuffing of peasFlattened ball of potatoes and spicesLightly fried lotus root slices with spicesVeggies dipped in chickpea flour & friedSandwich with potato filling, deep-friedFried, triangular shaped stuffed pastryFried salted crackersSoft, doughnut-shaped, deep-friedSweet and sour relishModified traditional dish: with soy yogurt6 sm. pcs4 med. pcs2 pcs2 pcs4 tikkis1 root6 pcs2 slices2 pcs2 pcs2 pcs2 pcs1 TB1 TB70704338395639887121541171228 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

Calcium Content in Common Indian Dessert FoodsItem Description Quantity Cal. (mg)Pumpkin Coconut BurfiSuji halwaMung dal halwaKaju KatliBesan BurfiBesan LadooIndian cheese cakeSemolina preparationGround green gram preparationIndian cheesecake, cashew nut-basedChickpea flour preparationChickpea flour and sugar, rolled into balls2 small pcs1 sm. bowl1 sm. bowl2 pcs2 pcs2 pcs21194561112Sample Menu ProvidingMore Than 1,000 Milligramsof CalciumItem Quantity Cal. (mg)BREAKFASTBananaQuaker Instant,Low-Sodium Oats(prep. with water)SNACKCalcium-fortifiedorange juiceLUNCHOkraChapatiChanna Masala(Chickpea Curry)SNACKApricotSoy yogurtDINNERKale and RoastedVegetable SoupKaju Katli1 medium1 packet1 cup1 sm. bowl2 pieces1 sm. bowl1 medium1 container1 sm. bowl2 pieces611035098106151762176Prepared Vegan Indian FoodsFound in Markets• DEEP FOODS, INC., • Found in freezer case: Patra, Chhole, Khaman,Undhiu, Vegetable Pilaf, Vegetable Cutlets,and Samosas• DEVYA INDIAN GOURMET,• Packaged: Dahl Tadka and Channa• JYOTI, • Canned: Punjabi Chhole (chickpeas and potatoes),Delhi Saag (mustard greens and spinach),Baby Dark Chickpeas• KITCHEN S OF INDIA, • Found in freezer case: Samosas, Aloo Tikkiwith Pindi Chana• Packaged: RTE Pindi Chana and RTE RajmaMasala• TANDOOR CHEF, • Kofta Curry, Pad Thai, Dal Rajastani, ChannaMasala Pocket Sandwich, Pakora, ChannaMasala, and Masala Vegetable Burger• TASTY BITE, • Packaged: Bengal Lentils, Bombay Potatoes,Kerala Vegetables, and Punjab EggplantTOTAL1,039Navnidhee Batra, MS, is a volunteer with The Vegetarian ResourceGroup. She has a double master’s degree in food and nutrition.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 29

Special Gift Ratesfor Vegetarian Journal25% Off Vegetarian Journal Subscription RatesGive your friends, relatives, and yourself a gift subscription to Vegetarian Journal for the holidays.The recipients of your gifts will be reminded of your thoughtfulness four times over the courseof the year as the new issues of Vegetarian Journal appear in their mailboxes! Until December 31,2009, we will be happy to send your Vegetarian Journal gift subscription and your personalizednote to anyone in the United States for the special price of $15 per subscription ($27 to Canadaand Mexico; $37 to other foreign countries), which represents a savings of 25% off our regularsubscription rate. This offer expires on December 31, 2009.Feel free to copy these order forms and to mail in as many gift subscriptions as you would like.Mail $15 (in U.S. funds; see above for foreign rates) per gift to Vegetarian Journal, P.O. Box 1463,Baltimore, MD 21203. Or you can charge your gift orders over the phone with a MasterCard orVisa by calling (410) 366-8343 Monday through Friday between 9 A.M. and 5 P.M. EST.Vegetarian JournalHoliday Gift SubscriptionName:Address:Special Message:Zip:Vegetarian JournalHoliday Gift SubscriptionName:Address:Special Message:Zip:From:From:Vegetarian JournalHoliday Gift SubscriptionName:Address:Special Message:Zip:Vegetarian JournalHoliday Gift SubscriptionName:Address:Special Message:Zip:From:From:30 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

PAAKAM:EVERYDAYINDIANFOR AVEGETARIANLIFESTYLEBy Anu J. CanumallaI love Indian cuisine, so reviewingthis vegan-friendly cookbook wasa pleasure. Paakam offers a widearray of dishes from salads, appetizers,vegetable dishes, and beandishes to Indian breads, rice dishes,chutneys, and relishes.Aloo Tikkis are potato pattiesmade with numerous spices,onions, and bread crumbs. AlooMethi is a potato dish flavoredwith fenugreek leaves and spices.The Mushroom Peas Curry usesground almonds and sesame seedsin the gravy. Khatta Masoors arelentils simmered in a spicy onionand tomato sauce. Spinach Kootuis spinach and coconut cookedwith mung beans, but you cansubstitute other greens in thisdish. The Mint Pulao is a ricedish flavored with onions, pistachios,and spices.A few recipes contain yogurt,but you can easily substitute plainsoy yogurt. Also, tofu cubes canbe used instead of the cubes ofcheese that appear in a handful ofdishes. Occasionally, milk is used,but soymilk can be substituted.Unfortunately, the desserts aremilk-based.I especially like that the authorclearly describes common Indianvegetables and spices. The colorphotos throughout this book arealso very helpful. In addition,nutritional analyses are offered.Beware that some dishes are highin fat; however, if small portionsare served with plenty of rice, theoverall fat content will decrease.Paakam: Everyday Indian for aVegetarian Lifestyle (ISBN 978-1-4389-1392-6) is published by AuthorHouse.The book retails for $29.60. Purchasethis book online or in a local bookstore.Reviewed by Debra Wasserman.LOCALBOUNTYBy DevraGartensteinMore and morepeople are trying to eat locallygrown food in season. LocalBounty serves up a wide arrayof vegan dishes using seasonalproduce. In fact, the book isdivided into four sections representingeach season of the year.In spring, you can sampledishes such as Asparagus withMustard-Dill Sauce and Strawberry-RhubarbTart. During thesummer months, try Fennel andArugula Pesto, Armenian StewedEggplant, and Israeli Couscouswith Fresh Fava Beans.When fall arrives, cook upRoasted Pumpkin Seeds, CaribbeanPumpkin-Coconut Soup,Braised Carrots with Cranberries,and Acorn Squash and Wild RicePatties. Finally, in winter months,you can prepare Portuguese Kaleand White Bean Soup, Gold Beetswith Leeks and Chives, BraisedTurnips, and Apple Crisp.Most of the recipes in thisbook are easy to prepare and usecommonly found ingredients.reviewsNutritional analyses are notprovided; however, most dishesdo not appear to be high in fat.Local Bounty (ISBN 978-1-57067-219-4) is published by Book PublishingCompany and retails for $17.95. Order thisbook online or locate it in a bookstore.Reviewed by Debra Wasserman.SKINNY BITCHBUN IN THEOVENBy Rory Freedmanand Kim BarnouinIn Skinny Bitch Bun in the Oven,Rory Friedman and Kim Barnouinuse their inimitable style to promotea healthy vegan diet duringpregnancy. While denying thatthey are “doctors, research scientists,or anything of the sort,”they have put together a smart,thorough guide to how to eatvegan when you’re pregnant.Their recommendations focuson whole vegan foods, and theypay appropriate attention to keynutrients like vitamin B 12 , vitaminD, and DHA. They alsohave suggestions for breastfeeding,common pregnancy and postpregnancyconcerns, and beautyproducts to avoid.Unlike other books by theseauthors, this is not a weight lossbook. As they say, “This is notime to be concerned about yourfigure.” This could be a useful giftfor pregnant or contemplatingfriends, whether vegan or not.Skinny Bitch Bun in the Oven (ISBN978-0-7624-3105-2) is published byRunning Press. It has 336 pages andretails for $14.95. Reviewed by ReedMangels, PhD, RD.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 31

eviewsDAKOTABy Martha GrimesMartha Grimes hasbeen a vegetarianfor more than 30years, and her latestsuspense novel, Dakota, focuseson animal abuse at a pig factoryfarm and a slaughterhouse.This book keeps your interestfrom start to finish. The maincharacter, Andi Oliver, suffersfrom amnesia and somehow endsup in Kingdom, North Dakota.The moment she arrives, Andicomes upon a case of animal abuseand feels she must do something.She also continually points outthe inconsistency of eating animalswhen individuals say they care forthe welfare of animals.Dakota creatively emphasizesthe need for individuals to speakout against factory farms. Nonvegetariansreading this book willlearn much about the realities ofpig farming in the USA. Donatethis book to your local library!Dakota (ISBN 978-0-451-22589-4) ispublished by New American Library. Orderthis book online or locate it in a bookstore.Reviewed by Debra Wasserman.THE TROPICALVEGANKITCHENBy Donna KleinThe minute I saw the title of thisbook, I became quite hungry! Afterall, the tropics offer us a wide varietyof vegan foods, including exoticfruits, vegetables, and spices. TheTropical Vegan Kitchen featuresdishes from regions such as Africa,Asia, the Caribbean, Central andSouth America, and parts of theMiddle East.Among the appetizers andsnacks you’ll find Thai-StyleGlazed Cashews (sweet yet spicy),Caribbean Spiced Popcorn, andMexican-Spiced Mini Pretzels.Soups include CambodianTomato Soup, African CurriedCoconut Soup with Chickpeas,and Vietnamese Noodle Soup.You can also try a Peruvian LimaBean and Red Radish Salad orBrazilian Palm and Tomato Salad.Main dishes include IndianBlack-Barley Pilaf with Bananasand Oranges, Philippine-StyleEggplant in Coconut Cream overRice, and Malaysian Hot-and-Sour Noodles with Tofu and BabyBok Choy. Finally, you won’t wantto miss the scrumptious desserts,including Java-Almond Fudge,and Pumpkin Empanadas.The Tropical Vegan Kitchen (ISBN978-55788-544-9) is published by PenguinGroup. Order this book online or purchaseit from your local bookstore. Reviewed byDebra Wasserman.HOW TO EATLIKE AVEGETARIANBy Carol J. Adamsand Patti BreitmanIn the introduction to How to EatLike a Vegetarian, the authors statethat their reason for writing thisbook is that their friends kepttelling them, “We would becomevegetarian if you cooked for us.”Both writers have been vegetarianfor a combined 50-plus yearsand share numerous helpful ideas,simple recipes, menus, and adviceborn from experience.Some interesting sectionsin this book include “Ten Waysto Eat More Vegetables,” “TenDifferent Things You Can Do withChickpeas,” and “Steddas,” whichhas recipes substituting for dishesthat ordinarily contain animalproducts. Here you’ll find recipesfor Tofu Cottage Cheese, CheezySauce, and more. Finally, “VegetarianCooking Without Recipes”offers numerous suggestions fornon-cooks and busy people.How to Eat Like a Vegetarian (ISBN978-1-59056-137-9) is published byLantern Books. You can purchase thisbook online or in a local bookstore.Reviewed by Debra Wasserman.VEGAN SOULKITCHENBy Bryant TerryThis book offerssome mouthwateringvariations on traditionalsoul cuisine. Among its uniquerecipes are Cajun-Creole-SpicedTempeh Pieces with Creamy Grits,Black-Eyed Pea Fritters with HotPepper Sauce, Sweet Coconut-Ginger Creamed Corn, and SmokyPickled Purple Okra. And don’tforget dessert! There’s a Chocolate-Pecan Pudding Pie as well as aSpiced Peach Cobbler with DriedCranberries. Both black-and-whiteand color photos are included.Vegan Soul Kitchen (ISBN 978-0-7382-1228-9) is published by De Capo Press.Order this book from VRG for $23 (includespostage). Reviewed by Debra Wasserman.32 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

VRG CatalogBooksMeatless Meals for Working People—Quick and Easy Vegetarian Recipes ($12)by Debra Wasserman. We recommendusing whole grains and fresh vegetables.However, for the busy working person, thisisn’t always possible. This 192-page bookcontains over 100 fast and easy recipesand tells you how to be a vegetarian withinyour hectic schedule using common, convenientfoods. Spice chart, low-cost mealplans, party ideas, information on fastfood restaurants, soy dishes, and more.Over 100,000 copies in print.Simply Vegan ($14.95) by Debra Wassermanand Reed Mangels, PhD, RD. These224 pages contain over 160 quick and easyvegan recipes, a complete vegan nutritionsection, and a list of where to mail ordervegan food, clothing, cosmetics, and householdproducts. Vegan menus and mealplans. Over 90,000 copies sold.Conveniently Vegan ($15) by DebraWasserman. Prepare meals with all thenatural foods products found in stores today,including soymilk, tempeh, tofu, veggie hotdogs, ... You’ll find 150 recipes using conveniencefoods (including canned beans)along with grains, fresh fruits, and vegetables.Menu ideas, product sources, and fooddefinitions included. (208 pp.)Vegan Meals for One or Two—Your OwnPersonal Recipes ($15) by Nancy Berkoff,RD. Whether you live alone, are a couple,or are the only one in your household whois vegetarian, this 216-page book is for you.Each recipe is written to serve one or twopeople and is designed so that you can realisticallyuse ingredients the way they comepackaged from the store. Information onmeal planning and shopping is included,as well as breakfast ideas, one-pot wonders,recipes that can be frozen for later use,grab-and-go suggestions, everyday andspecial occasion entrées, plus desserts andsnacks. A glossary is also provided.Vegan in Volume ($20) by Nancy Berkoff,RD. This 272-page quantity cookbook isloaded with terrific recipes serving 25.Suitable for catered events, college foodservices, restaurants, parties in your ownhome, weddings, and much more.No Cholesterol Passover Recipes ($9) byDebra Wasserman. Includes 100 egglessand dairyless recipes. Seder plate ideas.(96 pp.)The Lowfat Jewish VegetarianCookbook—Healthy TraditionsFrom Around the World ($15) by DebraWasserman. Over 150 lowfat internationalvegan recipes with nutritional breakdowns,including Romanian Apricot Dumplings,Pumpernickel Bread, Russian Flat Bread,Potato Knishes, North African BarleyPudding, and much more. Menu suggestionsand holiday recipes. (224 pp.)Vegan Passover Recipes ($6) by ChefNancy Berkoff, RD. This 48-page bookletfeatures vegan soups and salads, side dishesand sauces, entrées, desserts, and dishesyou can prepare in a microwave duringPassover. All the recipes follow AshkenaziJewish traditions and are pareve.Vegan Handbook ($20) edited by DebraWasserman and Reed Mangels, PhD, RD.Over 200 vegan recipes and vegetarianresources. Includes sports nutrition, seniors’guide, feeding vegan children, recipesfor egg-free cakes and vegan pancakes,Thanksgiving ideas, vegetarian history,menus, and more. (256 pp.)Vegan Microwave Cookbook ($16.95)by Chef Nancy Berkoff, RD. This 288-pagecookbook contains 165 recipes, some ofwhich take less than 10 minutes to cook.It also includes information for convertingtraditional recipes to the microwave,microwave baking and desserts, makingbreakfasts in a snap, and suggestionsand recipes for holidays and parties.VEGETARIAN JOURNAL Vol. 28, Issue Four 2009 33

Vegetarian Journal’s Guide to NaturalFoods Restaurants in the U.S. and Canada($18). Whether you’re traveling on businessor planning a much-needed vacation, thisbook is certain to make your dining experiencesbetter. This fourth edition lists morethan 2,200 restaurants, vacation spots, andlocal vegetarian groups to contact for moreinfo about dining in their areas. (448 pp.)Vegan Menu for People with Diabetes ($10)by Nancy Berkoff, EdD, RD. This 96-pagebook gives people with (or at risk for)diabetes a four-week meal plan, exchangelistings for meat substitutes and soy products,and recipes for enjoyable dishes, suchas Creamy Carrot Soup, Tangy Tofu Salad,Baked Bean Quesadillas, and French Toast.Order FormVegan Seafood: Beyond the Fish Shtickfor Vegetarians ($12) by Nancy Berkoff,EdD, RD. Chef Nancy Berkoff has createdthese unique and good-tasting vegan fishand seafood dishes. After using this book,you'll agree with millions of vegetarianswho say: Sea Animals—Don't Eat Them!Inside these 96 pages you will find sectionsabout cooking with vegan 'fish,' 'seafood'stocks and sauces, websites offering vegan'seafood' products, and info about omega-3 fatty acids for vegans. Avoid fish but stillenjoy the taste of the sea with 'Fish' Sticks,Ethiopian-Style 'Shrimp' and Sweet PotatoStew, 'Crab' Rangoon, 'Tuna' Salad, Gefilte‘Fish,’ Spicy ‘Fish’ Cakes, and much more!For Children and TeensI Love Animals and Broccoli Coloring BookA coloring book that promotes healthy eatingand vegetarianism for children ages 3-7.I Love Animals and Broccoli Shopping BasketAn 8-page activity book with a crossword,quizzes, and more, designed for ages 7-11.Vegetarian Nutrition for Teenagers Brochurewith all of the basics about veggie nutrition.(For these items, a donation to cover printingand postage would be appreciated.)Bumper StickersBumper Stickers ($1 each, 10+ $.50 each)“Be Kind to Animals—Don’t Eat Them”“Vegetarians Are Sprouting Up All Over”Vegetarian JournalVegetarian Journal subscriptions are $20per year in the U.S., $32 in Canada/Mexico,and $42 in other countries.Reprints from Vegetarian JournalNon-Leather Shoes, Belts, Bags, etc. ($5)Guide to Food Ingredients ($6)To order, mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; place your order over the phone Mon-Fri 9 a.m.to 5 p.m. Eastern time at (410) 366-8343; fax your order form to (410) 366-8804; or order online at our website . Check or Money Order (Enclosed) Credit Card VISA MasterCardITEM QUANTITY PRICE SUBTOTAL NAMEVegetarian Journal Subscription _______________________________ ADDRESS___________________________________________________ CITY STATE___________________________________________________ ZIP COUNTRY___________________________________________________ PHONE ( )___________________________________________________ CREDIT CARD #___________________________________________________ EXPIRATION DATE___________________________________________________ SIGNATURESUBTOTAL $SHIPPING AND HANDLING* $*SHIPPING AND HANDLING CHARGESMARYLAND RESIDENTS, ADD 6% SALES TAX $For orders under $25, add $6 ($10 Canada/Mexico) for shipping.DONATION $ For orders over $25, shipping is free within the continental U.S.TOTAL $For other foreign orders, inquire about shipping charges first.34 Vol. 28, Issue Four 2009 VEGETARIAN JOURNAL

PERFORMANCESOPTIONS FLEXY IIENERGY RECOVERY MODULE IN HEATING MODE0150 - 0170Fresh air ratioODDB 0 -5 -10 -15Airfl owF150 F170 IDDB EFF HC OT EFF HC OT EFF HC OT EFF HC OT23% 20% 600038% 33% 1000054% 47% 1400069% 60% 1800081% 70% 21000100% 87% 26000100% 30000350008 84 15,3 6,5 84 26,2 5,5 84 38,3 4,3 85 51,3 3,011 85 21,7 9,0 85 33,3 7,9 85 46,0 6,6 86 59,7 5,214 85 28,6 11,4 85 40,8 10,2 86 54,1 8,9 86 68,4 7,417 85 35,8 13,7 86 48,6 12,5 86 62,6 11,1 87 77,6 9,620 86 43,4 16,0 86 56,9 14,7 87 71,4 13,3 87 87,1 11,723 87 51,3 18,3 87 65,5 17,0 87 80,7 15,4 88 97,0 13,826 87 59,7 20,6 88 74,5 19,1 88 90,3 17,6 88 107,3 15,98 76 23,9 5,9 75 40,9 4,4 76 59,6 2,8 76 80,0 1,111 76 33,9 8,0 76 52,0 6,6 76 71,6 4,9 76 93,0 3,114 76 44,5 10,2 76 63,6 8,7 77 84,2 6,9 77 106,6 5,117 77 55,8 12,4 77 75,8 10,7 77 97,4 9,0 78 120,7 7,120 77 67,6 14,5 78 88,6 12,8 78 111,2 10,9 78 135,5 9,023 78 80,0 16,5 78 102,0 14,8 78 125,6 13,0 78 150,9 10,926 79 93,0 18,6 79 115,9 16,8 79 140,6 14,9 79 166,8 12,88 69 31,2 5,3 69 53,4 3,5 68 77,7 1,6 69 104,2 -0,511 69 44,3 7,3 69 67,7 5,5 69 93,3 3,5 69 121,0 1,414 70 58,1 9,3 69 82,8 7,4 70 109,7 5,3 70 138,6 3,217 70 72,7 11,2 70 98,7 9,3 70 126,8 7,2 70 157,0 5,020 70 88,0 13,2 71 115,3 11,1 71 144,7 9,0 71 176,2 6,823 71 104,2 15,1 71 132,7 13,0 71 163,3 10,9 71 196,1 8,526 71 121,0 17,0 71 150,8 14,9 72 182,7 12,6 72 216,7 10,38 63 37,2 4,9 63 63,6 2,8 62 92,5 0,6 62 123,9 -1,711 63 52,7 6,7 63 80,7 4,6 63 111,0 2,3 63 143,9 -0,114 64 69,2 8,5 63 98,6 6,3 64 130,4 4,0 64 164,7 1,617 64 86,5 10,3 64 117,4 8,1 64 150,7 5,7 64 186,5 3,320 64 104,8 12,1 65 137,1 9,8 64 171,9 7,4 64 209,1 4,923 65 123,9 13,8 65 157,7 11,5 65 193,9 9,1 65 232,7 6,526 65 143,9 15,6 65 179,1 13,2 66 216,9 10,7 64 257,1 8,48 59 40,8 4,6 59 69,8 2,3 58 101,4 -0,1 59 135,7 -2,611 59 57,9 6,3 60 88,5 4,0 59 121,7 1,6 59 157,5 -1,014 60 75,9 8,0 60 108,1 5,7 60 142,9 3,2 60 180,3 0,617 61 94,9 9,6 60 128,6 7,3 60 165,0 4,8 60 204,1 2,120 61 114,8 11,4 61 150,2 8,9 60 188,2 6,4 60 228,8 3,723 61 135,7 13,0 61 172,6 10,6 61 212,2 8,0 61 254,5 5,326 61 157,5 14,7 62 196,1 12,2 62 237,2 9,5 60 281,1 7,28 54 45,3 4,2 53 77,3 1,6 53 112,2 -1,0 53 149,9 -3,711 54 64,2 5,7 54 97,9 3,1 53 134,5 0,5 53 173,9 -2,314 55 84,1 7,2 54 119,5 4,7 54 157,8 2,0 54 198,8 -0,917 55 105,0 8,8 55 142,1 6,2 55 182,1 3,4 55 224,9 0,520 55 126,9 10,3 55 165,7 7,6 55 207,4 4,9 55 251,9 2,023 56 149,9 11,8 55 190,4 9,2 55 233,8 6,3 55 279,9 3,526 56 173,9 13,4 56 216,1 10,6 56 261,1 7,7 54 309,0 5,28 50 47,5 3,9 50 80,8 1,2 50 117,1 -1,7 49 156,2 -4,511 50 67,2 5,3 50 102,3 2,6 50 140,2 -0,3 50 181,0 -3,214 51 87,9 6,7 51 124,7 4,0 50 164,4 1,1 50 206,9 -1,917 51 109,6 8,2 51 148,1 5,4 51 189,5 2,5 51 233,8 -0,620 52 132,4 9,6 51 172,6 6,8 51 215,7 3,9 51 261,7 0,823 52 156,2 11,1 52 198,1 8,2 52 243,0 5,2 51 290,6 2,226 52 181,0 12,5 52 224,7 9,6 52 271,2 6,5 50 320,6 3,98 46 48,3 3,6 46 82,1 0,7 46 118,6 -2,4 45 157,8 -5,411 46 68,3 4,9 46 103,7 1,9 46 141,8 -1,1 46 182,6 -4,214 47 89,2 6,2 47 126,2 3,2 46 166,0 0,2 46 208,5 -2,917 47 111,1 7,5 47 149,7 4,5 47 191,1 1,5 47 235,3 -1,720 48 133,9 8,8 47 174,2 5,8 47 217,3 2,7 47 263,1 -0,523 48 157,8 10,2 47 199,7 7,2 47 244,4 4,0 47 291,8 0,926 48 182,6 11,5 48 226,2 8,4 48 272,5 5,2 46 321,6 2,4EFF : Effi ciency of the ENERGY RECOVERY in %CC : Cooling capacity of the ENERGY RECOVERY module in kWOT : Outlet Dry and Wet temperature : After Energy recovery and Before RooftopIndoor Coil temperature in °CODDB : Outdoor dry bulb in °CIDDB : Indoor dry bulb in °CAIRFLOW : Fresh Airfl ow in m3/hPage 34 - Application Guide / FLEXY II-0708

VR g .CHANGE SERVICE REQUESTEDTHE VEGETARIAN RESOURCE GROUPVEGETARIAN JOURNALP.O. BOX 1463BALTIMORE, MD 21203www.vrg.orgNONPROFIT ORG.U.S. POSTAGEPAIDBALTIMORE, MDPERMIT NO. 9169Vegan Nutrition in Pregnancyand Childhood BrochureVegan Nutrition in Pregnancy and Childhood is a new full-color, 12-panelbrochure that contains a wealth of information for parents and parents-to-be.It covers basic nutritional needs during pregnancy, during breastfeeding, forinfants, and for toddlers through school-aged children. Also included are asample meal plan for vegan pregnancy, a feeding schedule for vegan babiesages 4 to 12 months, diet plans for vegan children ages 1 through 13, a listof choking risks, meal planning ideas, and much more.Become a Fan of The VRG!www.facebook.com/thevegetarianresourcegroupQuantities of these brochures areavailable upon request. We simplyask for a donation to help defer thecosts of printing and shipping. Pleasesend your request to The VegetarianResource Group, P.O. Box 1463,Baltimore, MD 21203. You may alsocontact The VRG at (410) 366-8343or via e-mail at vrg@vrg.org.Follow The VRG @VegResourceGrp(twitter.com/VegResourceGrp)Printed on recycled paper!