Southwestern - The Vegetarian Resource Group

VOLUME XXVIII, NO 2Super Savory Pancakes · FAQs About Vitamin DVEGETARIANHEALTH ECOLOGY ETHICSJ O U R N A LShould YouAdd MoreFlaxseedsto Your Diet?Raw Cuisine DoneSouthwesternStyleSunflower Seed Tacos (page 6) topped withBlender Jalapeño ‘Cheese’ Sauce (page 7)and a side of Red Coleslaw (page 7)www.vrg.org$4.50 USA/$5.50 CANADAFood Service UpdateCatering to Clients With Chewingor Swallowing Disorders

NUTRITION HOTLINESUZANNE HAVALA HOBBSDrPH, MS, RDThis issue’s NutritionHotline explores thebenefits that comefrom consumingflaxseeds and someways to includethem in your diet.QUESTION: “We hear so much aboutthe nutritional value of flaxseeds.Should I go out of my way to tryto add them to my diet?”ANSWER: Shiny little brown flaxseeds—they’renot much biggerthan sesame seeds—are beingtouted as nature’s own nutritionalsupplements.They’re rich in alpha-linolenicacid, an essential fatty acid thatconverts into omega-3 fatty acids.Some studies suggest that increasingour intakes of other omega-3fatty acids may have health benefits,including reducing the riskof coronary artery disease.The evidence is far from conclusive,but food companies areusing flaxseeds’ omega-3 healthpowerpotential to sell flax-fortifiedcereals, breads, and otherproducts. Whole and groundflaxseeds and flaxseed oil capsulesare also widely available.It’s far too early to know ifflaxseeds can live up to the hype.However, we do know that wholeflaxseeds are also a good sourceof dietary fiber, manganese, folate,and other vitamins and minerals.So, what’s the right role forflaxseeds in your daily routine?If you treat them like any otherwhole food, they can be a healthfuladdition to your diet.You can add whole flaxseedsto hot or cold breakfast cereals, forexample. Still, most people preferto grind the flaxseeds before addingthem to other foods. Ground flaxseedsare easier to digest and forthe body to absorb.Grind flaxseeds using a coffeemill or mini food processor. If youbuy milled flaxseeds, keep them inthe refrigerator or freezer. That willslow the oxidation of the oil in theseeds and keep them fresh longer.There are a number of ways toinclude ground flaxseeds in yourdiet. For example:• Stir them into soy yogurt,hummus, soup, and cookedcereals. Like wheat germ, whichis similar in texture, groundflaxseeds add a nutty flavor.• Mix them into crumbly foods.Add a few teaspoons of groundflaxseeds to the oatmeal toppingon apple crisp, or sprinklesome into granola.• Bake them into breads,muffins, cookies, pancakes,and waffles.• One Tablespoon of groundflaxseeds mixed briskly withthree Tablespoons of watercan substitute for one wholeegg in muffins, cookies, pancakes,and quick breads.• Use one cup of ground flaxseedsin place of 1 /3 cup of oilor shortening.But don’t give flaxseed all of yourattention. Other seeds and nutsdeserve a place in your pantry (orrefrigerator), too. Sunflower andpumpkin seeds, walnuts, almonds,and others add variety, flavor, andnutrients to a varied diet.The best nutritional supplementdoesn’t come in a bottle ora seed. It comes from the collectivenutritional power of nutrientspackaged naturally in a range ofwhole, minimally processed fruits,vegetables, grains, legumes, seeds,and nuts.2 Issue Two 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 Long, Gerry RooneyART CONTRIBUTOR: Vonnie CristVRG 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 notaccept paid advertising. We do reviewvegetarian 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 · Raw Southwestern CuisineAs the weather warms, Nanette Blanchard suggests dishesthat get you away from that hot stove.8 · FAQs About Vitamin DReed Mangels, PhD, RD, provides a primer about this essential vitamin.12 · VRG Nutrition Interns DevelopProtein/Calorie Supplement for VegansMonica Cohen and Heather Fliehman are assigned to developa vegan Ensure-like drink as part of their work with VRG.14 · Super Savory PancakesDebra Daniels-Zeller serves up dinner-style flapjacks, oatcakes, and more.18 · Texture Alterations for Vegan DietsChef Nancy Berkoff, RD, EdD, assists institutions who cater to clientswho can’t chew and/or swallow in this Foodservice Update.Nutrition Hotline 2What are the nutritional benefits of consuming flaxseeds?Note from the Coordinators 4Letters to the Editors 5Vegan Cooking Tips 11Summer Squash, by Chef Nancy Berkoff, RD, EdD, CCENotes from The VRG Scientific Department 26Scientific Update 28Veggie Bits 30Book Reviews 31Catalog 33Vegetarian Action 35Vegetarian Nutrition Education Pioneer George Eisman, by Ed CoffinNew FDA Labeling Rules for Cochineal Extractand Carmine Coloring By Jeanne Yacoubou;Fish and the 'Pareve' DesignationDEPARTMENTSBack 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 Issue Two 2009 3

NOTE FROM THE COORDINATORSTHE LATEST VRG SURVEY: WHO ANSWERED?Since 1994, The Vegetarian Resource Group has been conducting nationalpolls on the number of vegetarians and vegans in the United States. (See.) These are undertaken by nationalpolling organizations and are the same type of polls done for presidential campaignscited in the media.Recently, there was publicity about the number of vegetarians reported bythe Centers for Disease Control. Their numbers were lower than ours, partiallybecause they were counting people who were vegetarian only for health reasons.Not surprising to us, approximately the same number of people reported followingthe Atkins diet as a vegetarian diet for health considerations. Reed Mangelswill be reporting on this interesting study in a future Vegetarian Journal.Periodically, we do less scientific surveys of our members. These are not ‘randomsamples’ and only tell us about the people who responded, not the generalpopulation or even all our members. However, they give us information aboutthe readers most interested in responding, which may be of use to students andbusinesses. Below are some data from the survey of vegetarians we printed inIssue 1, 2006, of Vegetarian Journal. Whether so many of our members are veganis questionable. Nevertheless, many who do respond appear to be the activists orthe ‘loud mouths,’ the people most likely to spread the word about products andthe ones marketers need to reach. There were 276 total responses, with 200 comingfrom the Journal and 76 from other sources, such as outreach booths.Reason(s)for BecomingVeganReason(s)for BecomingVegetarianHave BeenVegetarianfor 30+ YearsTotal RespondentsHealthEthicsAnimal RightsWeight LossEnvironmentSpiritualityFamily/FriendsWorld Hunger5516%24%58%4%7%11%0%4%23224%28%47%2%9%13%3%4%5712%25%28%2%4%26%7%0%Please visit to see more results of this poll.Debra Wasserman & Charles StahlerCoordinators of The Vegetarian Resource Group4 Issue Two 2009 VEGETARIAN JOURNAL

l e t t e r sVRG’s MEMORIALAND HONORARYGIFT PROGRAMHow often have you wanted tomake a gift in honor of a lovedone or friend but weren’t surewhich charities are vegetarianfriendly,pro-environmental, orpro-animal rights? Please rememberThe Vegetarian ResourceGroup. You can make a gift inmemory of a loved one or as aliving tribute to honor someoneyou care about on a special occasion,such as a wedding or birth.We’ll send an acknowledgementto you and to the recipient(s) youchoose. Your gift will supporteducational outreach programsand help promote vegetarianism.Memorials & Honorary GiftsIn memory of:In honor of:Please send acknowledgement to:Name:Address:My name and address:Name:Address:Make checks payable to The VegetarianResource Group and mail to P.O. Box1463, Baltimore, MD 21203.Peggy Fields and Mary Jane McCord have madedonations in memory of Richard Hawthorn. EdithSteiger Seaman made a generous donation inmemory of Dr. Howard P. Steiger.C.J. Masters made a donation in honor of Dr. T.R.Wikstrom.Thank you to Himali Gandhi for assisting ReedMangels, PhD, RD, with gathering informationabout vegan energy bars and volunteeringfor other activities.Thanks for PublishingSuch Practical Recipesin Vegetarian Journal!I have looked through some backissues, and Vegetarian Journal seemsto be exactly the type of magazineI want. So many of the recipes inother vegetarian publications usesuch difficult-to-find items that youneed to add 2 1 /2 hours of drivingto the time it takes to preparethem! Thank you in advance forhelping to maintain a vegetarianlifestyle with such a practical anddown-to-earth approach.Linda G., via e-mailFlorida Farm WorkersSeeking Agreementwith ChipotleIn response to Who’s the Veggie-Friendliest of Them All? in Issue 4,2008, of Vegetarian Journal:I just read the article on top restaurantchains for vegetarians. I wantto alert our VRG community thatChipotle, which is friendly in foodchoices, has not yet been willingto negotiate with the Coalitionof Immokalee Workers, . This is an organizedgroup of Florida farm workerswho have been campaigning withthe major fast food restaurantsLetters to the Editors can be sent to: Vegetarian Journal, P.O. Box 1463, Baltimore, MD21203. You may also e-mail your letters to vrg@vrg.org.Coming in the Next Issue:to reach an agreement for only apenny a pound more for the tomatoesthey pick for us. Taco Bell(also mentioned in the article)was the first to sign an agreementwith the CIW, and McDonald’s,Burger King, and Subway havefollowed. Chipotle has indicatedsome movement in the directionof an agreement, but so far has notbeen willing to sign the agreement.We who care about animalrights need to demonstrate passionatecare for the rights of farmworkers also, so let’s keep this inmind as we choose our restaurants.Mary Ann H., St. Petersburg, FLNew Vegan ExcitedAbout Life ChoiceWow, thanks a lot for all the help,Jeannie!!! I work at LensCrafters,and the optician there is vegan.He was telling me about beingvegan and all the benefits of beingvegan, so I looked into it all weekend!Needless to say, I have beenvegan for one week today andhave never felt better in my life!I even quit smoking! I went tothe library today to check out abook, found the VRG number,and thought a vegan group wouldbe awesome. Thanks for the help!Jonathon W., via e-mail2009 VRG POLL RESULTSPlus: Late Summer Fruit, Vegan Food from Street Vendors,Food Service Ideas for Cancer Patients, and more!VEGETARIAN JOURNAL Issue Two 2009 5

Raw SouthwesternCuisine By Nanette BlanchardWHEN WE MOVEDto the Southwest10 years ago,I was amazed at how differentlywe ate when the warm weatherarrived. The thought of standingnear a hot stove was unbearable,and popsicles aren’t the best choicefor dinner every night. It wasobvious I needed a new plan.Now, as soon as spring arrives,baked casseroles and hearty soupsare removed from the menu, andI try to serve more raw mealsfocusing on fresh ingredients.Every recipe here is uncooked,and most of the recipes are completelyraw. They are perfect forthose days when the thermostat ishigh and your energy is lagging.CREAMY AVOCADOAND CORN SOUP(Serves 4)This is a rich soup, so I often servesmaller amounts, usually a 1 /4 cup,in ramekins (small dishes used forbaking and serving). Then, I top thesoup with a variety of garnishes—more shaved corn, some chipotlepowder, diced scallions, and/or thinslices of lime.2 large avocados1 ear corn on the cob, shaved1/2 teaspoon sea salt, or to taste1/4 cup chopped cilantro1 cup waterPlace all ingredients into a blenderand blend until mixture is smoothand foamy. Pour soup into ramekinsand cover.Chill for 30 minutes beforeserving.Total calories per serving: 181Carbohydrates: 12 gramsSodium: 305 milligramsSPICY JICAMA STICKS(Serves 6)Fat: 16 gramsProtein: 3 gramsFiber: 7 gramsJicama is a starchy vegetable that isquite refreshing in hot climates.1 medium jicama (approximately1 1 /2 pounds)Juice of half a lime1/4 teaspoon sea salt, or to taste1 Tablespoon chili powder1 Tablespoon extra-virgin olive oilPeel and cut jicama into thinFrench fry-sized sticks. In a largeserving bowl, mix jicama withother ingredients until thoroughlyblended. Allow to sit for 1 hourbefore serving.Total calories per serving: 66Carbohydrates: 11 gramsSodium: 114 milligramsFat: 3 gramsProtein: 1 gramFiber: 6 gramsSUNFLOWER SEED TACOS(Serves 6)*Pictured on the cover. Serve thesetacos with small bowls of the usualaccompaniments: olives, choppedonions, avocados, pickled jalapeños,chopped tomatoes, and sprouts.Because taco seasoning mixes canvary in sodium, add only part ofthe amount stated in the recipeand taste before you add more.1 cup sunflower seeds6 sun-dried tomato halves1 1 /2 Tablespoons taco seasoning mix,or to taste6 large lettuce leaves (You can use leaflettuce, Romaine, or collard greens.)Cover the seeds and tomatoes withwarm water and soak for 2 hours.Drain well and place the mixtureand the seasonings in a foodprocessor. Purée until sunflowerseeds are well-ground and all ofthe tomatoes are chopped up.For each taco, fill one lettuceleaf with a 1 /4 cup sunflower mix.If you like, drizzle on some FoodProcessor Salsa and Blender Jalapeño‘Cheese’ Sauce before serving.Total calories per serving: 184Carbohydrates: 15 gramsSodium: 546 milligramsFat: 12 gramsProtein: 7 gramsFiber: 4 gramsFOOD PROCESSOR SALSA(Makes 1 1 /2 cups or twelve 2-Tablespoonservings)I love using the food processor fora smooth salsa. It is much fasterthan chopping the ingredients byhand, and I don’t have to worry6 Issue Two 2009 VEGETARIAN JOURNAL

about too-big chunks of tomatoesfalling off the tortilla chips. Thissalsa is perfect for ladling over theSunflower Seed Tacos.Because jalapeños can vary sogreatly in heat, I always taste eachjalapeño as I’m cutting it to determineexactly how much I needfor each dish.4 Roma tomatoes, cored and halved1 jalapeño pepper, or peppers, to taste1 clove garlic1/4 teaspoon sea salt, or to tasteA quarter of a small red onion (approximatelyan ounce)Purée all ingredients in foodprocessor until smooth.Note: This salsa can be made aday ahead of time and stored,covered, in the refrigerator.Total calories per serving: 5Carbohydrates: 1 gramSodium: 50 milligramsBLENDER JALAPEÑO‘CHEESE’ SAUCE(Makes 1 cup of sauce or eight2-Tablespoon servings)Fat:

HOW MUCH VITAMIN D DO WE NEED?The current recommendation for vitamin D is 200IU per day for children and adults up to 50 years old,400 IU for 51-70 year olds, and 600 IU for those age71 years and older. 5 These recommendations are morethan 10 years old. Because of more recent research onthe role of vitamin D, experts are suggesting intakes of800 IU or more per day for the average adult and 400IU for children, with higher intakes recommended totreat deficiency. 2,6CAN WE GET TOO MUCH VITAMIN DFROM FOOD OR FROM SUPPLEMENTS?WILL OUR BODIES MAKE TOO MUCHVITAMIN D?It is possible to get too much vitamin D, especially byoverdoing supplements. Excess vitamin D can causethe body to absorb too much calcium and can leadto kidney damage. The highest safe level of vitamin Dfor people to take is controversial, with some researchersusing up to 10,000 IU per day without seeing problems.2 A conservative recommendation is to stay below2,000 IU per day. 7 If you have had kidney stones,check with your health care provider before goingabove 1,000 IU per day. 7Don’t worry about producing too much vitamin Dfollowing sun exposure because your skin stops producingit once you’ve had enough. It’s still a good ideato limit sun exposure, however, because of the linkbetween sun exposure and skin cancer.IS VITAMIN D A SPECIAL CONCERNFOR VEGANS?A vegan diet can be planned to provide adequateamounts of vitamin D through use of fortified foodslike fortified soymilk. Any person, whether vegan ornot, who does not include good sources of vitamin Din his or her diet or take vitamin D supplements canbe at risk for not getting adequate vitamin D, especiallyif sunlight exposure is limited. Some studies have foundthat vegans have lower vitamin D intakes than do lactoovovegetarians or meat-eaters. 8 This may be becausecow’s milk (a source of vitamin D) is a more commonpart of the daily menu for non-vegans than vitamin D-fortified foods are for vegans.WHAT HAPPENS IF SOMEONE DOESN’T GETENOUGH VITAMIN D?A vitamin D deficiency leads to nutritional rickets,a condition that causes weak and deformed bones inbabies and children. Symptoms can include a delayin learning to walk, low height-for-age, and bowingof the legs and arms. Rickets rarely occurs in the U.S.,but a recent outbreak of cases has raised concerns thatchildren are not getting enough vitamin D.In adults, not getting enough vitamin D can increaserisk of osteoporosis and other diseases.WHAT’S THE DIFFERENCE BETWEENVITAMIN D 2 AND VITAMIN D 3 ?Two different forms of vitamin D are used in supplementsand fortified foods. Vitamin D 2 , also calledergocalciferol, is manufactured through the ultravioletirradiation of a substance called ergosterol that comesfrom yeast. Vitamin D 2 is vegan.Vitamin D 3 , also called cholecalciferol, is made bythe ultraviolet irradiation of a substance derived fromsheep’s wool. Some research suggests that vitamin D 2and vitamin D 3 are absorbed equally well, 9 althoughother studies suggest that vitamin D 3 is better absorbed. 10If you are treated for a vitamin D deficiency, you mayfind that your health care provider recommends takinga higher dose of vitamin D 2 than of vitamin D 3 tocompensate for possible differences in absorption. 2This is an area of active research that we will continueto follow.WHAT ABOUT VITAMIN D FOR BREASTFEDBABIES?Breast milk is the ideal food for infants. Human milk,however, contains little vitamin D. If a nursing motheris vitamin D-deficient, her breast milk will be evenlower in vitamin D than usual. To prevent vitamin Ddeficiency in breast-fed babies, the American Academyof Pediatrics recommends that breast-fed babies begiven a 400 IU/day vitamin D supplement beginningwithin the first few days after birth. 6Another possible way to prevent vitamin D deficiencyin a breast-fed infant is for the mother to takea vitamin D supplement daily containing up to 4,000IU of vitamin D. 11 High-dose vitamin D supplements,used by the lactating mother, have been shown tomarkedly increase breast milk vitamin D content. 11,12While there is some possibility that a baby will be ableto make adequate vitamin D following sunlight exposure,there are many factors that interfere with vitaminD production (skin pigmentation, pollution, season,amount of clothing, location, and sunscreen). This iswhy supplemental vitamin D is recommended.VEGETARIAN JOURNAL Issue Two 2009 9

Vitamin D Sources for VegansFORTIFIED PLANT MILKSVITAMIN D(IU PER 8-OZ. SERVING)Living Harvest Hemp Milk 160Silk Soymilk 120Pacific UltraSoy 100Soy Dream Enriched 100Westsoy Plus Soymilk 100Almond Breeze 100Pacific Almond Milk 100Pacific Hazelnut Milk 100Pacific Oat Milk 100Rice Dream Enriched 100Pacific Rice Milk 100VitaSoy Enriched Soymilk 80Eden Soy Extra Soymilk 40These products are examples of foods and supplements thatcontain vitamin D. Because product formulations change, checklabels to get the most recent information. Vitamin D on a labelis expressed as a percent of the Daily Value for vitamin D. TheDaily Value is 400 IU, so a product that contains 25 percent ofthe Daily Value for vitamin D would contain 100 IU of vitamin D.VEGAN SUPPLEMENTSVITAMIN D(IU PER TABLET/CHEW/CAPSULE/SPRAY)Veg Life Supreme Vegan D 2,000Deva Vegan Vitamin D 2 800Freeda Vitamin D 2 400Now Liquid MultivitaminPure Vegan Vitamin D 2 Spray 400Veg Life Vegan D 400Freeda Joint Boost Formula 200Deva Vegan Cal-Mag-Plus 133Vegan Life Multivitamin 133Nutrition Now Vegan 100Calcium Soft ChewsPrescription 2000 Bone 100Support FormulaRhino Soft Calcium Chews 100for KidsVeg Life Vegan Cal-Mag 67Citrate + D400 (per Tbsp.)References:1 Dawson-Hughes B. 2008. Serum 25-hydroxyvitamin D and functionaloutcomes in the elderly. Am J Clin Nutr 88:537S-40S.2 Holick MF. 2007. Vitamin D deficiency. N Engl J Med 357:266-81.3 Peterlik M, Cross HS. 2005. Vitamin D and calcium deficits predisposefor multiple chronic diseases. Eur J Clin Invest 35:290-304.4 Calvo MS, Garthoff LH, Feeney MJ, et al. “Light exposed mushrooms:From development to market of naturally enhanced plant sources ofvitamin D.” Proceedings of the 5 th International Congress on VegetarianNutrition. Loma Linda, CA; March, 2008.5 Food and Nutrition Board, Institute of Medicine. Dietary ReferenceIntakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.Washington: National Academy Press, 1997.6 Wagner CL, Greer FR, and the Section on Breastfeeding andCommittee on Nutrition. 2008. Prevention of rickets and vitamin Ddeficiency in infants, children, and adolescents. Pediatrics 122:1142-52.7 Liebman B. Are you Deficient? Nutrition Action Healthletter Nov.2006; 23:1, 3-7.8 Davey GK, Spencer EA, Appleby PN, et al. 2003. EPIC-Oxford:lifestyle characteristics and nutrient intakes in a cohort of 33,883meat-eaters and 31,546 non meat-eaters in the UK. Public Health Nutr6:259-68.9 Holick MF, Biancuzzo RM, Chen TC, et al. 2008. Vitamin D 2 is aseffective as vitamin D 3 in maintaining circulating concentrations of25-hydroxyvitamin D. J Clin Endocrinol Metab 93:677-81.10 Armas LAG, Hollis BW, Heaney RP. 2004. Vitamin D 2 is much lesseffective than vitamin D 3 in humans. J Clin Endocrinol Metab89:5387-91.11 Kovacs CS. 2008. Vitamin D in pregnancy and lactation: maternal,fetal, and neonatal outcomes from human and animal studies. AmJ Clin Nutr 88(suppl):520S-8S.12 Basile LA, Taylor SN, Wagner CL, et al. 2006. The effect of highdosevitamin D supplementation on serum vitamin D levels and milkcalcium concentration in lactating women and their infants. BreastfeedMed 1(1):27-35.Reed Mangels, PhD, RD, is one of The Vegetarian ResourceGroup’s Nutrition Advisors. She is the co-author of Simply Veganand has written many articles for dietetic and health journals.10 Issue Two 2009 VEGETARIAN JOURNAL

Vegan Cooking TipsSummer SquashBy Chef Nancy Berkoff, RD, EdD, CCEWARMER WEATHER MEANS LOTS OF THINGS—longer days, family vacations, more timeoutdoors, and of course the bounty of ripefruits and vegetables at local groceries and farmers’markets! Summer brings with it a colorful array ofproduce to sauté, bake, or grill, and one of the tastiestways to kick off this season is with summer squash.Summer squash is a term for thin-skinned, easyto-growgourds that were traditionally sold duringwarm-weather months. The term ‘summer’ squash isbased only on usage, not on growing season. ‘Summer’squashes, such as zucchini, crookneck, sapote, and pattypan,are in the markets in summer and fall. In contrast,‘winter’ squashes, such as pumpkin, acorn, andbutternut, remain on the market all winter. This terminologywas not meant to confuse; it just dates backto a time when food availability depended far moreon the growing season. ‘Good keepers’ became knownas winter vegetables because they would ‘keep’ theirshape and flavor until December or later.CHOOSING SUMMER SQUASHWhen shopping for summer squash, select the smallestand most fragrant specimens that you can find. Thesehave been harvested at an ideal time, ensuring theirmaximum flavor and tenderness. Larger squash tendto have coarse, stringy flesh and large seeds, so don’tpick those unless you are going to scoop out the fleshand stuff them.Fresh summer squash should have a bright, smoothskin; dull skin is a sign of old age. Varieties that aresupposed to have dark green skin shouldn’t show anysign of yellowing. Squash should be firm and plumpwithout any soft spots or pitting. The squash shouldalso feel heavier than they look for their size. If theyfeel fairly light, they have probably started to losemoisture and may be dry and cottony inside.Summer squash should be kept cool but not cold.Store them in the refrigerator, not the freezer.PREPARING SUMMER SQUASHSummer squash can be served raw with other vegetables,such as part of a vegetable platter with dips, andin salads. Try a salad of small-sliced zucchini or crookneckwith red bell pepper strips, olive oil, vinegar, andyour favorite herbs, such as cilantro, basil, parsley, ororegano. To shred summer squash or zucchini, usethe second-largest holes of a four-sided grater or theshredding attachment of a food processor.Many people enjoy some version of cooked squash.Whether green or yellow, summer squash is fast andeasy to prepare. Stir-frying or sautéing in a smallamount of vegetable oil or broth is the best methodfor cooking summer squash. Squash contains a largeamount of water, so steaming and microwaving couldresult in a lot of shrinkage; if you do choose to steamor microwave, do so for as little time as possible.For a firm cooked squash, cut into thin slices ordice your zucchini, crookneck, or pattypan, and sprinklethe cut surfaces with a very small amount of salt,approximately 1 /2 teaspoon per pound. Let stand ina colander for approximately half an hour, rinse, andpat dry with paper towels before cooking.You can grill, broil, bake, or stuff summer squash.Because of its mild flavor, it can be added to almostany entrée recipe or pasta sauce for texture and color.Use fresh or dried herbs and spices to enhance theflavor. Dill, pepper, basil, marjoram, chives, and mintgo very well with summer squash. Cook up a potof assorted summer squash with garlic, onions, andtomatoes. For a fast meal, quarter or slice fresh summersquash and sauté in a small amount of olive oil withsweet onions, black olives, and oregano.If you have the grill on, wash small summer squashand wrap in foil. Place in the hot coals, turning occasionally,and enjoy roasted squash with your entrée.You can purée leftover cooked squash, and then adda bit of silken soft tofu, cumin, and curry powder.This will create a curried dish, perfect served over rice.VEGETARIAN JOURNAL Issue Two 2009 11

VRG Nutrition Interns DevelopProtein/Calorie Supplement for VegansBy Monica Cohen and Heather FliehmanFREQUENTLY, PEOPLE WITH CANCER OR OTHERhealth problems use liquid products like Ensureand Ensure Plus to add more calories and proteinto their diets, especially when their appetite has beendiminished. We have heard from vegans who are interestedin finding a vegan product like the commercialprotein/calorie supplements.Several commercial soy-based smoothies that wehave recommended in the past are no longer beingproduced or may be available only in limited areas.Therefore, we wanted to develop a product that peoplecould prepare at home. Students from the Universityof Maryland Dietetic Internship Program spent a dayat The Vegetarian Resource Group office. One projecton which they worked was developing a recipe for aprotein/calorie supplement for vegans that would betasty and simple to prepare. They taste-tested oneversion and then thought about some adjustments.The following is what they came up with:PROTEIN/CALORIE DRINK (ORIGINAL)1 cup hemp milk3 ounces silken tofu1 cup blueberries1 packet acai, if desired1 Tablespoon orange juice concentrateThis combination of ingredients was the first one wetried. Then, we thought the following adjusted recipewould be a little tastier:PROTEIN/CALORIE DRINK (ADJUSTED)1 cup hemp milkOne 6-ounce container mixed berry soy yogurt (instead of tofu)1 cup blueberries1 packet acai, if desired (While the acai contributes very little interms of flavor, it does provide some calories. Therefore, you maywant to include it in the recipe.)1 medium banana (instead of orange juice concentrate)Place all ingredients in a blender and blend untilsmooth. This recipe makes approximately 2 cups(or 16 ounces).In comparison to Ensure, the vegan supplement doesnot meet all of the micronutrient needs. These nutrientsmay be obtained from other foods or, if appetite is pooror food choices are limited, from a multi-vitamin/mineralsupplement. For example, to add some B vitamins,you could potentially stir some nutritional yeast intothe recipe, although we’re not sure what that will do tothe taste. Also, nut butters are frequently good sourcesof vitamin E and zinc. Please consult with your healthcare provider concerning what is appropriate for you.Please Note: This article does not provide personalnutritional advice. Please consult with your healthcare provider concerning your individual needs.12 Issue Two 2009 VEGETARIAN JOURNAL

Nutritional Values of Vegan Protein/Calorie Drinks Versus EnsureTOTAL VEGAN SUPPLEMENTENSURENUTRIENTSORIGINAL(2 CUPS)ORIGINAL(8 FL. OZ.)ADJUSTED(8 FL. OZ.)ENSURE(8 FL. OZ.)ENSUREPLUS(8 FL. OZ.)Calories357.5178.75382.5250350Calories from Fat1105583.550100Total Fat (g)12610611Saturated Fat (g)1.50.750.7511.5Cholesterol (mg)000510Sodium (mg)215107.5120.5190240Potassium (mg)648324317390500Carbohydrates (g)61.530.7557.54050Fiber (g)73.581

Super SavoryPancakesBy Debra Daniels-ZellerINJUST ABOUT EVERY CULTURE AROUND THE WORLD,people make a version of pancakes or flatbreadsfor breakfast, lunch, or dinner. In the UnitedStates, buttermilk or buckwheat pancakes are popularmorning foods, but in other countries, pancakes becomestreet vendor snacks or savory dinner fare. In India,dosas are pancakes that are composed of rice flour orrice and bean batters and are dipped into curry orchutney. In Ethiopia, injera, the nation’s famous flatbread,is made of fermented ground teff, the world’stiniest grain. In southern France, socca prepared withgarbanzo flour is sold by street vendors, and in Scotland,oatcakes are cooked on a griddle and served with savorydishes or marmalade.The book Flatbreads and Flavors by Jeffrey Alfordand Naomi Duguid is filled with recipes gathered fromaround the world. The many cross-cultural recipes canspark ideas for unusual pancakes. Asian noodle pancakes,potato pancakes, and spicy polenta pancakes are just afew pancakes ideas that I turned into dinner favorites.Traditional pancake batter often depends on eggs,so revising such recipes and ending up with the sametexture can be challenging. You don’t need eggs toPancake Tipsat a Glance Use just enough oil to create a browned crust. Avoid crowding. Wait until first side has browned before turning. Turn once. Transfer to a plate or cooling rack.make pancakes, but the cakes become more fragilewithout them. If you want to experiment and createvegan pancakes from an egg-based recipe, the bindingingredients can be divided into the following categories: Tofu contributes a binding quality but doesn’t liftlike eggs do. Starches, such as arrowroot, tapioca flour, potatostarch, and Ener-G Egg Replacer, stand in for thebinding quality of eggs. Replace up to 1 /4 of theflour measurement with one of these starches. Flaxseed egg replacer is composed of groundflaxseeds blended with water. I’ve found this is thebest egg substitute in pancakes, quick breads, andcakes. It contributes a binding quality and gives alift to the pancake, resulting in a lighter product.To make a flaxseed egg substitute, use 2 Tablespoonsground flaxseeds (ground in a spice grinderor a clean coffee grinder). Add 6 Tablespoons waterand purée in a blender or a hand blender until verythick. This will replace two eggs.After gathering pancake ingredients for a recipetogether, get out the tools to prepare the pancakes.These include: A griddle or heavy non-stick skillet A baking sheet (for baked pancakes) A plastic spatula A cooling rackUse a cast-iron griddle for an even browning quality,or try a good-quality non-stick skillet for making pancakeswith less fat. Old, thin skillets can harbor hotspots where pancakes burn instead of browning evenly.A wire cooling rack keeps the first pancakes warm inthe oven while you prepare the rest. (Hint: Don’t place14 Issue Two 2009 VEGETARIAN JOURNAL

cooked pancakes on paper towelsto absorb moisture, or you’ll losethe crisp edges.)The key to making perfectlybrowned pancakes is to cook withenough oil to give the outside acrisp texture. Lift the pancakesjust a little before turning to makesure the first side is brown. Then,turn the pancake just once. Leaveapproximately 1 inch betweencakes. Avoid putting too manypancakes in the same pan becausethe heat will be too thinly distributedand the cakes won’t brown.ASIAN NOODLE PANCAKES(Makes 8 pancakes)Look for udon noodles in Asianand natural foods stores and in theinternational aisle at grocery stores.8 ounces udon noodles1/2 cup sliced scallions1/2 cup grated carrots1 Tablespoon grated ginger1-1 1 /2 Tablespoons oilSalt and pepper to tasteCook noodles according to thepackage directions until soft butstill firm. Drain well.In a medium-sized mixingbowl, combine noodles, scallions,carrots, and ginger. Divide into8 portions and place on a trayor baking sheet.Heat a non-stick skillet overmedium heat. Brush on oil andslide two or three noodle portionsinto the hot skillet. Cook untilundersides are browned, approximately5 minutes. Turn cakes witha spatula and cook the reverse sidefor another 5 minutes. Removeto a platter, brush the skillet witha little more oil, and cook threemore. Continue until the cakesare all cooked.Season with salt and pepper.Serve with Sweet and Sour Sauce.Hint: You can keep the earliestcooked cakes warm on a bakingsheet in an oven set at 250 degrees.Total calories per pancake: 115 Fat: 2 gramsCarbohydrates: 20 grams Protein: 4 gramsSodium: 333 milligrams Fiber: 2 gramsSWEET AND SOUR SAUCE(Makes approximately 1 cupor eight 2-Tablespoon servings)1/2 teaspoon garlic powder or 2-4 clovesgarlic, pressed1 teaspoon granulated vegan sweetener,such as Sucanat2 Tablespoons tamari2 Tablespoons water1 teaspoon rice vinegar1 teaspoon toasted sesame oilCombine all ingredients in a smalljar. Place lid on tightly and shake.Drizzle over Asian Noodle Pancakes.Total calories per serving: 10Carbohydrates: 1 gramSodium: 251 milligramsTOMATO-GARLICCHICKPEA PANCAKES(Makes 12 pancakes)Fat: 1 gramProtein:

MILLET-VEGETABLEPANCAKES(Makes approximately fourteen 2 1 /2-inchpancakes)I serve these pancakes with a salsa,a helping of chipotle-flavored pintobeans, and a shredded carrot-andcabbagesalad. You can make thesepancakes in a non-stick skillet withoutany oil, but the oil imparts acrispy texture on the outside. I usuallygrind my own flaxseeds with a spicegrinder or a clean coffee grinder.2 Tablespoons ground flaxseeds6 Tablespoons water2 cups cooked millet2 cups corn, either fresh or thawed frozen1/2 cup finely chopped onions1/2 teaspoon garlic powder1/4- 1 /2 teaspoon salt1/4 teaspoon pepper2 Tablespoons oilCombine flaxseeds and water ina blender and purée on high untilthick. Place millet, corn, onions,garlic powder, salt, and pepper ina bowl and stir in flax-water mixture.Form a spoonful of mixtureat a time into small patties.Put oil into a heavy skillet andheat to medium heat. Carefullydrop patties into the skillet, andcook until lightly browned, turningonce. It takes approximately5-7 minutes on each side tobrown the patties.Total calories per pancake: 84Carbohydrates: 13 gramsSodium: 46 milligramsFat: 3 gramsProtein: 2 gramsFiber: 1 gramWILD MUSHROOM SAUCE(Makes approximately 1 3 /4 cups orthree 1 /2-cup servings)This is good over Millet VegetablePancakes or Carrot-Risotto Cakes.1 1 /2 cups boiling waterApproximately 1 cup loosely packedpackaged dried wild mushrooms1/2 teaspoon garlic powder1/4 teaspoon sage1 Tablespoon rice or white wine vinegar1/2 teaspoon agave nectar or rice syrup1-3 Tablespoons rice flourSalt and pepper to tastePour boiling water over mushrooms.Add garlic powder, sage,vinegar, and agave nectar. Let situntil mushrooms are hydrated.Heat the mixture in a smallsaucepan. When sauce is hot,sprinkle 1 Tablespoon rice flourover the top and stir in. Continueadding flour and stirring untilthick. Season with salt and pepper.Total calories per serving: 64Carbohydrates: 10 gramsSodium: 10 milligramsFat:

QUICK MARINARA SAUCE(Makes four 1 /2-cup servings)This quick sauce can be prepared atthe last minute for Carrot-RisottoCakes. You can also drain and addcanned mushrooms to this sauce.One 15-ounce can tomatoes, not drained1-2 Tablespoons sliced olives1/2 teaspoon dried oregano1/2 teaspoon basil1/4 teaspoon crushed red pepper flakes(optional)Salt to tastePurée tomatoes in a blender.Combine tomatoes with remainingingredients, except salt, ina saucepan. Heat 5-7 minutes,add salt to taste, and serve.Total calories per serving: 30Carbohydrates: 7 gramsSodium: 248 milligramsMUSHROOM-SAGEPOTATO PANCAKES(Makes 4 pancakes)Fat:

Foodservice UpdateHealthy Tips and Recipes for Institutions from The Vegetarian Resource GroupTexture Alterations for Vegan DietsBy Chef Nancy Berkoff, RD, EdDPATIENTS AND CLIENTS MAY EXPERIENCE A NUMBERof physical, mental, and dental conditions thatwill require specially prepared meals. There aremany different types of issues that may interfere withsomeone’s ability to consume foods. For example, somepeople may be able to use a straw, others may forget tochew and swallow properly, and still others may coughfrequently throughout a meal, interfering with swallowing.Each requires slightly different textural alterations.If you know or work with clients or patients whosediets require texturally altered foods, this article willprovide you with some good tips to ensure that theyare receiving a complete and nutritionally balanced diet.GENERAL TIPS ABOUT PREPARINGTEXTURALLY ALTERED FOODSMaintaining patient interest and pride while servingthem texturally altered foods is paramount. Therefore,you should try to serve altered ‘regular’ foods ratherthan relegating patients with textural alterations toa monotonous diet of applesauce, mashed potatoes,and broth. Keep texturally altered foods as close to the‘regular’ menu as possible. If everyone else is havingcarrots with parsley as a side dish, texturally alteredmenus should have them as well. Choosing a varietyof foods will provide adequate nutrients as well asprevent boredom for the patients.Many foods can be puréed without losing the flavor.However, you’ll need to use some imagination in servingthem so they look attractive. After all, no one wantsthree or four bowls of ‘mush’ served to them, no matterhow pleasant the color or aroma. For example, veganmeatballs and spaghetti can be chopped and servedover puréed spinach. They may also be puréed andserved over garlic bread. Even if the bread cannot beeaten, it will add an attractive look and aroma. In addition,apple pie—crust and all—can be puréed and thenserved with a scoop of non-dairy ice cream as a dessert.SUGGESTIONS FOR FOODS THAT WORKWELL FOR TEXTURE ALTERATIONSMany vegan foods work well for texturally altered diets.No texture changes are needed for applesauce, mashedpotatoes, vegan refried beans (thinned with a bit oftomato juice, if needed), or hummus. Other veganfoods are easily altered for chopped or puréed diets.Try to serve altered ‘regular’ foodsrather than relegating patientswith textural alterations to amonotonous diet of applesauce,mashed potatoes, and broth.For example, most vegan soups, cooked beans, butternutor banana squash, cooked root vegetables (such asbeets, rutabagas, and carrots), or potatoes (includingwhite, yellow, sweet, and purple) can be run througha blender or food mill to create a hearty, correctlytexturedbase for a chopped or puréed meal.Lentil loaf, vegetarian pâté, and pasta casserolesmay be soft enough for chopped diets, and these canbe puréed for people who require even softer textures.In our kitchen, we prepare these entrées as we wouldfor customers who don’t have chewing or swallowingPlease Note: This article does not provide medical advice. It is very important for patients with chewing and swallowingproblems to work with a health care professional to meet their nutritional needs.18 Issue Two 2009 VEGETARIAN JOURNAL

issues. Then, we chop, mince, grind, or purée theentrée to suit clients’ needs. For tasty desserts, wecrumble cake or soft cookies over sorbet; vegan pudding(made with soy or rice milk); baked apples; orchopped or puréed peaches, apricots, or plums.WHAT ABOUT BABY FOOD?Commercial baby food is not appropriate for any populationexcept infants. The texture is generally too thinto counter many swallowing issues, and the food is notsufficiently nutrient-dense enough for anyone over theage of two years. The amount of baby food that anadult would need to consume for adequate nutritionwould probably be far greater than one could comfortablyeat during a meal. In addition, commercial babyfood may be excessively salty and can be expensive.However, baby foods can be used as a base for texturallyaltered menu items or for sauces. For instance,baby food beets or carrots can be used as a colorfulsauce for a main dish. Baby food peaches, apricots,or applesauce can be used as a topping for desserts,such as sorbets.ENSURING THAT CALORIE NEEDS ARE METMany people with dental, chewing, swallowing, orother issues just can’t take in a sufficient amount offood. The whole process of eating simply may be sodifficult or tiring for them that they will not consumeenough calories every day. If a person can eat or drinkonly small amounts, there are ways to ‘pack’ the calorieand protein content of the food eaten:• Add juice to prepared fruit, cereal, or non-dairymilkshakes.• Add fruit preserves to puréed fruit.• Add baby food fruit to juices, smoothies, and hotcereals. (This is a good use for baby food.)• Rather than serving broth, purée vegetable soupor bean soup and use baby food vegetables as partof the liquid.• Serve gravies or sauces made with puréed beans orblended soft tofu over potatoes.• Add vegan cream cheese or sour cream to mashedpotatoes.• Blend silken tofu into soy or rice milk, and use thisthickened milk when preparing soups, sauces,casseroles, or puddings.THICKENING FOODS AND DRINKSA popular commercial thickener, Thick-It, is madefrom modified cornstarch and maltodextrin. This isconsidered to be vegan. You can visit the Thick-It websiteat for ideas about foodpresentation. The Thick-It company also sells readyto-usepuréed foods; however, most are not vegetarianor vegan.Puréed foods can be thickened with mashed potatoesor commercial thickeners and then piped in a pastrybag to simulate sliced carrots, green beans, or potatopearls. Puréed foods can also be thickened and bakedor steamed in small food molds to create attractiveshapes. If cooking creates a product that is too dry,serve with sauces or gravies to create a thinner texture.Additionally, hydration is an important part of ahealthy intake. If possible, 6 to 8 cups of liquid (approximately1 quart) are needed on a daily basis. Somepatients with swallowing problems may not be ableto do this easily. If thin liquids are an issue, fluids canbe thickened with a commercial thickener or can bepartially frozen to form slush. Even if it is not attractiveto the preparer, a patient may accept thickenedcoffee or tea to enjoy the taste.ABOUT THE MENUSFor this article, we have created five different texturelevels from puréed (level 1) up through modified regularfood (level 5). The menus begin on page 23. Themenus vary in texture, and the best one for each patientshould be selected by a health care professional.VEGETARIAN JOURNAL Issue Two 2009 19

How to Prepare Puréed Foods and Drinks1) Remove skins, seeds, and pits.2) Cut food into small pieces.3) Cook food until tender. Canned or thawedfrozen foods, such as canned or frozen peaches,may not need further cooking.4) Add small amounts of liquid to food to thinto a drinkable consistency:• Use warm soymilk to thin puréed veganmacaroni and cheese or potatoes.• Melt frozen vegan ice cream and mixwith rice milk or fruit juice.• Use soymilk to thin vegan pudding orstrained vegan yogurt.• Use fruit juice to thin puréed fruit.BeveragesCombine the following ingredients in a blenderand blend well. You can add more juice or moresolid ingredients, depending on the texture youneed. Each recipe yields 1 large serving.Peach Pineapple Smoothie• One 6-ounce peach soy yogurt• 3 Tablespoons soft silken tofu• 3 /4 cup unsweetened pineapple juice• 1 /8 teaspoon cinnamonPeach Cooler• 3 /4 cup cold plain or vanilla soymilk• 1 /2 cup chilled peaches, canned or frozen• 1 /2 cup frozen soy or rice ice creamApricot Strawberry Smoothie• One 6-ounce strawberry soy yogurt• 3 Tablespoons soft silken tofu• 1 jar strained baby food apricots• 3 /4 cup apricot nectar• Dash of gingerBanana Smoothie• One 6-ounce fruited soy yogurt (any flavor)• 3 Tablespoons soft silken tofu• 1 medium ripe banana (approximately 1 /2 cupsliced)• 1 /2 cup rice milk or fruit juice• 1 Tablespoon maple syrup or rice syrupEgg Nog Smoothie• One 6-ounce vanilla soy yogurt• 1 /2 cup vanilla soymilk• 1 /2 cup soft silken tofu• 1 /4 teaspoon nutmeg• 1 /4 teaspoon cinnamon• 1 /4 teaspoon rum extract (if desired)Prune Nog• 1 cup vanilla soymilk• 1 jar strained baby prunes• 1 /8 teaspoon cinnamon20 Issue Two 2009 VEGETARIAN JOURNAL

DessertsLevel 1, 2, or 3 Cake• 1 small piece of iced vegan cake• 1 small scoop of soy or rice ice cream(no nuts)• 1 /4 cup rice milkBlend cake and ice cream. Add milk and blenduntil smooth. Add additional milk if too thick.Blended Canned or Fresh Fruit• 3 /4 cup canned or cooked fruit• 2 Tablespoons syrup from fruit or fruit juicePlace ingredients in a blender. Cover. Process onlow speed until smooth. Serve cold.Yogurt ‘n Fruit• 4 ounces soy yogurt• 1 banana• 8 ounces frozen strawberries• 2 Tablespoons soymilkPlace all ingredients in a blender. Blend untilsmooth. Strain mixture through strainer or sieveto remove all seeds. Chill seedless mixture.Hot Spiced Applesauce• 1 /2 cup applesauce• 1 /2 cup apple juice• 1 /8 teaspoon cinnamon• Pinch of nutmegPlace all ingredients in a blender and blend untilsmooth.Fruit Cobbler• 1 cup prepared fruit cobbler• 1 cup vanilla soymilkBlend cobbler until smooth. Add milk and blenduntil of liquid consistency.Strawberry Cheesecake• 1 piece of prepared tofu cheesecake• 1 /2 cup vanilla soy or rice milk• 2 Tablespoons seedless strawberry jamPlace all ingredients in a blender and processuntil smooth. Add more milk if necessary.(Continued on page 22)BequestsThe VRG depends on the generous contributions of our members and supporters to continue our educational projects.Though the world may not become vegetarian in our lifetimes, we realize that we are planning and working for futuregenerations.• Your will and life insurance policies enable you to protect your family and also to provide a way to give longlastingsupport to causes in which you believe. Naming The Vegetarian Resource Group in your will or life insurancepolicy will enable us to increase our work for vegetarianism.• One suggested form of bequest is: I give and bequeath to The Vegetarian Resource Group, Baltimore, Maryland, thesum ofdollars (or if stock, property, or insurance policy, please describe).• To be sure your wishes are carried out, please speak with your attorney specifically about writing the correctinformation in your will.VEGETARIAN JOURNAL Issue Two 2009 21

SoupsTomato Cheese Soup (Serves 2)• 1 can (10.5 ounces) condensed tomato soup• 1 can soymilk (See soup can directions.)• 1 /2 cup grated vegan soy or rice cheeseIn saucepan, stir together soup and milk. Heat.Just before serving, add cheese and stir untilmelted.Potato Soup (Serves 2)• 1 cup mashed potatoes• 1 1 /2 cups soymilk• 1 teaspoon vegan margarine• Seasonings, as desiredPut potatoes in a blender and add milk, margarine,and seasonings. Blend for 2 minutes.Cream of Pea Soup (Serves 2)• 1 cup cooked peas• 1 cup hot soymilk• 1 teaspoon vegan margarine• 3 crackers (such as saltines)Purée peas in blender. Add remaining ingredientsand blend well.Pumpkin Soup (Serves 4)• 1 Tablespoon vegan margarine• 2 Tablespoons minced onions• 2 cups cooked or canned pumpkin (notsweetened or spiced)• 2 1 /2 cups vegetable broth• 2 1 /2 cups soymilk• 1 /8 teaspoon ground cloves• 1 teaspoon lemon juice• 2-3 drops Tabasco sauce• 1 /4 cup soft silken tofu• 1 /2 teaspoon saltMelt margarine in heavy 4-quart saucepan overmedium heat. Add onions and cook 2-3 minutesor until transparent. Add pumpkin, broth, milk,cloves, lemon juice, and Tabasco sauce. Stir thoroughlyto blend all ingredients. Bring to a boiland then cook over low heat, stirring occasionally,for 15 minutes. Blend mixture in batches. Returnblended soup to saucepan and stir in tofu. Heat.Add salt, pepper, or other seasonings desired.Serve hot.Cream of Carrot Soup (Serves 3)• 1 Tablespoon vegan margarine• 1 Tablespoon flour• 1 /2 teaspoon salt• 2 cups soymilk• 2 jars strained baby carrotsMelt margarine. Add flour and salt. Stir untilsmooth. Cook 2-3 minutes, stirring constantly.Do not brown. Gradually add milk and stir untilcreamy. Add carrots. If too thick, add water fordesired consistency. Heat and serve.Apple Peanut Butter Soup (Serves 3)• 1 medium cooking apple, peeled, cored, anddiced (approximately 1 cup)• 1 /4 cup chopped celery• 1 /4 cup chopped onions• 1 /4 cup chopped carrots• 2 Tablespoons vegan margarine• 2 1 /2 cups hot soymilk• 1 Tablespoon smooth peanut butter• 1 /4 teaspoon hot sauce• 1 /2 teaspoon (or more to taste) brown sugarSauté apples, celery, onions, and carrots in margarineuntil soft. Pour half of the hot milk intothe blender container, and add half the sautéedvegetables, all of the peanut butter, and all of thehot sauce. Cover and blend until smooth. Pourthis mixture into a saucepan. Blend the rest ofthe mixture. Put this mixture in the saucepan.Add brown sugar to taste. Heat and serve.22 Issue Two 2009 VEGETARIAN JOURNAL

Level 1 Diet — Puréed FoodsFoods in Level 1 should be puréed or run througha food mill until a smooth texture, similar to thatof mashed potatoes, is attained. As mentioned,the puréed foods can be shaped by adding athickening agent.If you are puréeing protein foods, such asseitan, tempeh, vegan meatballs, or bean loaves,use approximately 1 /4 cup hot vegetable or mushroombroth for each cup of protein to help createa smoother texture.Some foods do not purée well. These mayrequire a bit more work or need some additionalingredients. For example, vegetables with seeds,such as summer squash or tomatoes, have tohave the seeds strained out if they do not purée.Puréed rice is very thin and tasteless, so you cantry to purée rice with very little water or combineit with starchy vegetables, such as winter squash,and spices. Spinach, which has a high water content,is very, very thin when puréed, but collardsand kale purée to a pleasant texture. Combinethe spinach with these other greens to attainan acceptable consistency. Cooked mushroomspurée well, but a bowl of gray food may not bevery appealing. Mix puréed mushrooms withtomato sauce for a more appetizing appearance.Here are some ideas for a Level 1 Diet:• Puréed tofu salad (like chicken-less salad),served with puréed peaches and apricots• Puréed scrambled tofu and vegan cheese,served with thickened apricot nectar• Thinned cooked cereals (no lumps), servedwith a soymilk-silken tofu-coffee smoothie• Puréed pancakes, served with a maple-soymilksilkentofu smoothie• Mashed sweet potatoes, served with spinachhummus• Puréed potatoes au gratin (sliced potatoesbaked in a creamy soy cheese sauce), servedwith a thickened vegetable juice cocktail• Puréed noodles with vegan sour cream,served with puréed vegan fruit yogurt• Puréed minestrone soup, served with puréedbaked applesSample Menu, Level 1Breakfast• Orange juice smoothie• Cream of Wheat, thinned• Scrambled tofu with vegan soy cheese• Decaffeinated green tea• Almond or soy milkLunch• Pineapple juice• Puréed black beans with mushroomvegansour cream gravy• Mashed potatoes• Puréed fresh broccoli and cauliflower• Cinnamon applesauceDinner• Puréed barley-vegetable soup• Puréed teriyaki tempeh• Puréed udon noodles• Puréed spinach and kale• Frozen soymilk ice cream with puréedapricotsVEGETARIAN JOURNAL Issue Two 2009 23

Level 2 Diet — Finely Chopped FoodsFoods for Level 2 should be minced or choppedinto very small ( 1 /8-inch) pieces. Each piece offood should be not bigger than a grain of rice.Foods can be chopped by hand, or a food processorcan be used.Here are examples of the appropriatetypes of foods for Level 2:• Minced firm tofu, tempeh, seitan, cookedmushrooms• Minced cooked casseroles, pasta dishes• Minced vegan meatballs, veggie burgers, orvegan entrées, such as frozen vegan lasagna• Soft scrambled tofu, with or without meltedvegan cheese• Thickened fruit nectars, applesauce• Minced very ripe fresh fruit, such as peachesor plums (peeled)• Mashed ripe bananas• Minced, soft baked fruit, such as apples orpears• Minced pancakes with a creamy maple-tofusauce• Cooked cereals• Smoothies• Minced baked potatoes (peeled) with amushroom gravy or soy cheese sauce• Minced noodles with a creamy tomato sauce• Minced, soft cooked vegetables, such as carrotsand beets• Puréed vegetable soups or bean soupsSample Menu, Level 2(Foods to be appropriately chopped)Breakfast• Orange juice• Oatmeal with baked apple pieces• Scrambled tofu with vegan cheese• Decaffeinated green tea• Soymilk smoothieLunch• Pineapple juice• Chopped black beans with mushroomvegansour cream gravy• Mashed potatoes• Chopped fresh broccoli and cauliflower• Minced apple pie with vanilla sauce (softsilken tofu, blended with orange juiceconcentrate and vanilla extract)Dinner• Barley-minced vegetable soup• Minced teriyaki tempeh• Chopped udon noodles• Finely chopped spinach and kale• Frozen vegan soy ice cream with choppedpeaches24 Issue Two 2009 VEGETARIAN JOURNAL

Level 3 Diet — Ground FoodsFoods in Level 3 should be ground or diced intoapproximately 1 /4-inch pieces. Each piece of foodshould be the size of a piece of orzo or pastina(pasta that is a bit larger than rice).Here are some ideas for a Level 3 Diet:• Ground veggie meats, such as Tofurkyor ground round• Ground vegan meatballs• Ground tofu or veggie meat salads, madewith vegan mayonnaise• Smooth soy yogurt with small piecesof soft fruit• Fruit juices or nectars (not thickened,if tolerated)• Ground canned or cooked fruit• Ground ripe bananas• Scrambled tofu with vegan soy cheese• Cooked cereals• Ground pancakes with maple sauce• Ground baked potatoes (with skin, if it canbe ground)• Ground noodles with sour cream sauce• Ground well-cooked vegetables (no corn,peas, or mixed vegetables)• Ground beans with mushroom gravy• Creamy soups (made with silken tofu)• Ground fruit piesSample Menu, Level 3(Use appropriate grinding.)Breakfast• Orange juice• Oatmeal with baked apple pieces• Scrambled tofu with vegan cheese• Decaffeinated green tea• Soymilk smoothieLunch• Pineapple juice• Ground black bean loaf with mushroomvegansour cream gravy• Mashed potatoes• Chopped fresh broccoli and cauliflower• Ground apple pie with vanilla sauce (softsilken tofu, blended with orange juiceconcentrate and vanilla extract)Dinner• Barley-minced vegetable soup• Ground teriyaki tempeh• Chopped udon noodles• Finely chopped spinach and kale• Frozen soymilk ice cream with choppedpeachesVEGETARIAN JOURNAL Issue Two 2009 25

Level 4 Diet — Chopped FoodsFoods in this group should be chopped into1/2-inch pieces. These pieces of food should beapproximately the size of a small crouton or halfof a piece of penne pasta. You can use all the foodslisted in Level 3. The food would just be choppedor minced into food pieces that are a bit bigger.The menu items would be the same as Level 3,again, with the food pieces just being a bit bigger.NOTES FROM THE VRG SCIENTIFIC DEPARTMENTTHE VEGETARIAN RESOURCE GROUP IN THE NEWSVegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, was interviewed by the Body and Morenewspaper syndicate for a story about vitamin B 12 and brain shrinkage and about vitamin B 12 for a culinary nutritiontextbook. She also spoke to an Ohio State University student and freelance writer about vegan pregnancy.VEGAN OUTREACHVegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, lectured about vegetarianism to 50 studentsduring an Intro to Nutrition course at the University of Massachusetts Amherst. Vegetarian Resource GroupFood Service Advisor Nancy Berkoff, RD, EdD, CCE, made a presentation about incorporating vegetarian cuisineinto dining hall and catering menus at the National Association of College and University Food Service (NACUFS)regional conference in Fargo, North Dakota, in February and made a similar presentation at the American CulinaryFederation’s western regional conference in Seattle, Washington, in April.SUBSCRIBE toVegetarian JournalName:Address:City: State: Zip:Payment Enclosed (check or money order)Please charge my (circle one) MC / Visa: # Expires: /Send $20 for one year of the quarterly Vegetarian Journal; in Canada and Mexico, please send $32; other foreignsubscribers, please send $42 in U.S. funds with a postal money order or by MasterCard/Visa. Send payment and subscriptioninformation to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. You can order online at. You can also order over the phone by calling (410) 366-8343, Mondaythrough Friday, 9-5 Eastern time. Or fax your order to (410) 366-8804. Please e-mail vrg@vrg.org with any questions.26 Issue Two 2009 VEGETARIAN JOURNAL

Level 5 Diet — Regular Foods (Modified)Foods for Level 5 are ‘regular’ table foods thatcan be served soft and moist. Depending on theperson’s ability, they are served whole, rather thancut up or chopped.Here are some ideas for a Level 5 Diet:• Soft, moist vegan meats, such as Tofurkywith gravy, veggie burgers served with gravyon a soft bun, vegan ground round ‘meat’sauce, etc.• Baked firm tofu• Vegan cold salads (such as chicken-less salad)mixed with vegan mayonnaise (Do not addcelery, crispy veggies such as bell peppers orcarrots, or veggies with skins or seeds such astomatoes or pickles.)• Vegan lasagna, stuffed shells, or ravioli• Cold cereal without nuts, seeds, or dried fruit• Toast, crackers, and cookies without seeds,nuts, or dried fruit• French toast or pancakes, steamed tortillas• Noodles or pasta (Rice is too difficult to chew.)• Whole (not chopped) canned or cooked fruit• Baked, boiled, or steamed potatoes• Soft, cooked vegetables, but no corn or beans• Peeled, ripe fresh fruit, such as peaches, apricots,and seedless grapes (Citrus fruits andberries are not a good idea.)• Creamy bean soups• Fruit pies, cornbreadSample Menu, Level 5Breakfast• Orange juice• Oatmeal with baked apple pieces• Scrambled tofu with vegan soy cheese• Decaffeinated green tea• Soymilk smoothieLunch• Pineapple juice• Black bean loaf with mushroomvegansour cream gravy• Steamed tortillas• Sliced fresh broccoli and cauliflower• Apple pie with vanilla sauce (soft silken tofu,blended with orange juice concentrate andvanilla extract)Dinner• Barley-vegetable soup (no corn, celery, orwhole beans)• Teriyaki tempeh• Udon noodles• Steamed spinach and kale• Frozen soy ice cream with peach slicesNancy Berkoff is The Vegetarian Resource Group’s Food ServiceAdvisor. She is the author of Vegan in Volume, Vegan Mealsfor One or Two, Vegan Menu for People with Diabetes,Vegan Seafood: Beyond the Fish Shtick for Vegetarians,and numerous other cookbooks.VEGETARIAN JOURNAL Issue Two 2009 27

SCIENTIFIC UPDATEBy Reed Mangels,PhD, RD, FADAA REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISMFast Food ConfidentialDuring a recent study, researchers collected 480 samplesof hamburgers and chicken sandwiches from BurgerKing, McDonald’s, and Wendy’s in three locations insix cities. The samples were tested using a method thatshows what the animals used to produce these items hadbeen fed. The researchers had been told by the suppliersof meat to the fast food chains that they used “localfarms” that fed “mixed grains.” In contrast, all of thechicken and 93 percent of the beef examined came fromanimals that had been fed an exclusively corn-baseddiet. This suggests that the animals had been fed corn,rather than grass or other grains, to rapidly fatten themup prior to slaughter. In addition, relatively high levelsof a form of nitrogen found in samples was said to indicatethat the animals had been confined rather thanoutdoors. While this may not be news to vegetarians,researchers hope that their findings will spark consumers’curiosity about the origins of their food.Jahren AH, Kraft RA. 2008. Carbon and nitrogen stableisotopes in fast food: Signatures of corn and confinement.Proc Nat Acad Sci 105:17,855-60.Gluten-Free Vegan Diet MayLower Bad Cholesterol andReduce Inflammation in Peoplewith Rheumatoid ArthritisRheumatoid arthritis affects more than 1.3 millionadults in the U.S. It is an autoimmune disease, whichmeans that the symptoms are due to a person’s immunesystem attacking his or her own body. Besides joint pain,people with rheumatoid arthritis are also at increasedrisk for heart disease. Swedish researchers studied 66people with rheumatoid arthritis. Thirty-eight of themwere randomly assigned to follow a gluten-free vegandiet for a year, while 28 were assigned to what theinvestigators called a “well-balanced non-vegan diet.”The gluten-free diet was based on corn, rice, millet,buckwheat, and sunflower seeds; it did not containwheat and other sources of gluten. Thirty subjects onthe vegan diet and 28 on the non-vegan diet completedat least three months of the study and were included inthe analyses. The group on the vegan diet lost significantlymore weight and had reduced levels of LDL (bad)cholesterol. They also had lower levels of an indicatorof inflammation. This study was quite small, so additionalresearch is necessary to corroborate these results.Elkan A-C, Sjoberg B, Kolsrud B, et al. Gluten-freevegan diet induces decreased LDL and oxidizedLDL levels and raised atheroprotective naturalantibodies against phosphorylcholine in patientswith rheumatoid arthritis: a randomized study.Arthritis Ther 10(2):R34. Epub 2008 Mar 18.Dietary Improvements Seenin People with Type 2 DiabetesFollowing a Lowfat Vegan DietType 2 diabetes affects close to 11 percent of U.S. adultsand costs $174 billion a year in medical costs alone.A lowfat vegan diet has been shown to be part of aneffective treatment for type 2 diabetes (). A recentstudy looked at dietary changes made by participantsfollowing a lowfat vegan diet to treat type 2 diabetes.Ninety-nine men and women with type 2 diabeteswere assigned to either a lowfat vegan diet or a standarddiabetes diet and then studied for 22 weeks. Thegroup eating the vegan diet reported higher intakesof carbohydrate, fiber, beta-carotene, and vitamin Ccompared to their pre-study diet. The other group hadlower intakes of iron; this was not the case for the vegangroup. Both groups had difficulty meeting recommendationsfor vitamins D and E, calcium, and potassiumand consumed too much sodium. The vegan groupincreased their intake of vegetables, fruits, nuts, andsoy protein, while the other group increased theirintake of soy protein and nuts. Both groups decreasedtheir intake of harmful trans fats. These results suggestthat a lowfat vegan diet can lead to a healthier overalldiet in people with type 2 diabetes. Of course, peoplewith diabetes should consult with their health careprovider before making marked dietary changes.28 Issue Two 2009 VEGETARIAN JOURNAL

Turner-McGrievy G, Barnard ND, Cohen J, et al.2008. Changes in nutrient intake and dietaryquality among participants with type 2 diabetesfollowing a low-fat vegan diet or a conventionaldiabetes diet for 22 weeks. J Am Diet Assoc108:1636-45.High-Fat Dairy Productsand Eggs Associated withIncreased Risk of Heart FailureEver wonder what the heart does? It’s actually a pumpthat moves blood throughout our bodies. What happensif your heart isn’t working properly? Heart failure iswhen the heart can’t pump enough blood, leading toa back-up of blood and fluid in the lungs, swelling(edema), tiredness, and shortness of breath. Heart failureis a serious condition and is associated with 300,000deaths a year in the United States. High cholesterollevels, high blood pressure, and diabetes all increase riskfor heart failure. A large study of subjects in Mississippi,North Carolina, Minnesota, and Maryland recentlyreported on dietary factors that increase risk of developingheart failure. More than 14,000 people werestudied. People who had heart failure were more likelyto have a higher intake of high-fat dairy products andeggs. Higher intakes of whole-grain foods were associatedwith a lower risk of heart failure. If you’re concernedabout heart failure, it seems prudent to reduceor avoid eggs and high-fat dairy products and to eatmore whole grains.Nettleton JA, Steffen LM, Loehr LR, et al. 2008.Incident heart failure is associated with lowerwhole-grain intake and greater high-fat dairyand egg intake in the Atherosclerosis Risk inCommunities (ARIC) Study. J Am Diet Assoc108:1881-87.Vegetarian Diet May ReduceOxidative Damage AssociatedWith AgingAntioxidants such as vitamin C, beta-carotene, andvitamin E are believed to protect cells in our body fromdamage by free radicals. Free radicals can be producedfollowing exposure to cigarette smoke, pollution, radiation,and other harmful substances and may play a rolein the development of cancer, heart disease, and otherhealth problems, as well as aging. Vegetarian diets wouldbe expected to contain generous amounts of antioxidants,which are frequently found in fruits and vegetables.Do vegetarians actually have less damage due tofree radicals (oxidative damage)? A study conductedin the Slovak Republic examined this question. Fourgroups were examined: young lacto-ovo vegetarianwomen, young non-vegetarian women, older lacto-ovovegetarian women, and older non-vegetarian women.Young women were 20-30 years old; older women were60-70 years old. The older vegetarians had significantlyless evidence of DNA breaks, suggesting less oxidativedamage compared to the older non-vegetarians. Thismay have been due to higher blood levels of vitamin Cand beta-carotene in the vegetarians’ diets. No differenceswere seen in the younger women; both groupshad results similar to those of the vegetarian women.These results suggest that a vegetarian diet with generousamounts of fruits and vegetables can reduce theamount of oxidative damage commonly seen with aging.Krajcovicova-Kudlackova M, Valachovikova M,Paukova V, et al. 2008. Effects of diet and age onoxidative damage products in healthy subjects.Physiol Res 57:647-51.How Quickly Did You EatYour Lunch Today?Does eating quickly have any relation to weight? As youmay have guessed, it seems to. Japanese researchersstudied more than 4,000 adults and asked the researchsubjects if they would describe their typical eatingspeed as very slow, slow, medium, or fast and if theyusually ate until they felt full. They also measured thesubjects’ height and weight. Nearly 46 percent of menand 36 percent of women said that they ate quickly.Approximately 50 percent of the men studied and 58percent of the women reported eating until they feltfull. Subjects who reported that they ate quickly andthose reporting eating until they felt full were heavierand had a higher BMI than other subjects. Those whoboth ate quickly and ate until they felt full had an evenhigher risk of being overweight than did those whoonly had one of these behaviors. If you eat very quickly,try slowing down a bit. You’ll feel better, and you mightreduce your risk of becoming overweight as well.Maruyama K, Sato S, Chira T, et al. 2008 Oct 21. Thejoint impact on being overweight of self reportedbehaviours of eating quickly and eating until full:cross sectional survey. BMJ 337:a2002.VEGETARIAN JOURNAL Issue Two 2009 29

veggie bitsWholemato Brings OrganicKetchups to Your Picnic TableWhether you’re planning a Memorial Daybarbecue or packing veggie dogs for a tripto the ballpark, you’ll probably want to pickup a bottle or two of Wholemato OrganicAgave Ketchup. The Original flavor issweet and tangy, while the Spicy varietyoffers a slight kick with chili peppers anda hint of hickory smoke. An added bonusis that these products come in 13-ounceglass bottles, alleviating the concerns thatmany people have about chemicals leachingfrom conventional plastic bottles.To learn more, write to Wholemato Organic AgaveKetchup, 319 Lafayette Street, Suite 188, New York,NY 10012. You may also call the company at (212)220-0039 or send an e-mail to info@wholemato.com.Visit Wholemato online at .Why Not Chew on This?Planning a hike or just looking for a high-protein snack?Then, pick up some of Lumen Foods’ vegan jerkies.Available in 1.5-ounce, 8-ounce, or 5-pound packs,their juicy and microwaveable Stonewall’s Jerqueecomes in eight flavors, including Original Mild, thedefinitively hotter Original Wild, Tandoori “Chicken,”Teriyaki “Beef,” and Hot “Pastrami.” Also available istheir spicier and slightly drier Cajun Jerquee in Beef,Italian, Smoked Ham, and Pepperoni varieties.Contact Lumen Soy Foods, LLC, at 409 ScottStreet, Lake Charles, LA 70607, or via phone at (337)436-6748. Their website is .Have Your Cake and Eat It, Too!Amy’s has created some newOrganic Cakes in two wonderfulvarieties—scrumptiousChocolate and mouth-wateringOrange. Available fromthe freezer case, these vegan delights come in 11-ounceboxes that serve six. However, we’d be surprised if anyoneshared more than a slice of these decadent desserts.Write to Amy’s Kitchen, Inc., at P.O. Box 449,Petaluma, CA 94953, or call the company at (707)578-7270. Visit to learn more.Now Available! Organic RiceMilks Made with Whole GrainsHave you been searching for non-dairy milk made fromwhole grain brown rice? Then, look no further! GoodKarma has a line of Organic Ricemilks that are fantasticin smoothies, over cereal, or straight out of a glass.These 32-ounce, shelf-stable products come in threeflavors—Original, Vanilla, and ultra-yummy Chocolate.Contact Good Karma Foods at 441 Beaver Street,Suite 201, Sewickley, PA 15143, or at (800) 550-6731.More information about the company’s products isavailable at .Are You Good To-Go?No matter where your vacation plans take you, it’s agreat idea to take To-Go Ware along. These are reusableutensils—a recycled bamboo set with a fork, a knife, aspoon, and chopsticks—that come in a compact, snapshut,and often colorful case made entirely from discardedplastic bags. Sturdy and fashionable, To-GoWare will eliminate the need for plastic utensils andtherefore reduce the impact of waste on this planet.To-Go Ware can be purchasedfrom Whole Foods, some outdoorretailers, and the company’swebsite, .Write to To-Go Ware, 2102 5 thStreet, Berkeley, CA 94710, or callthe company at (510) 225-4045.Go Nutty for Earth Balance’sNew Natural Peanut ButtersEarth Balance, the company that makes that greatvegan margarine, has introduced a new line of peanutbutters that are far from the usual. The unique blendof expeller-pressed oils makes these “no stir” productseasy to spread right out of the jar. Probably more important,though, is that these nut butters contain flaxseeds,a good vegan source of omega-3s, as one of their ingredients.Earth Balance Natural Peanut Butter comes inthe typical varieties—a smooth Creamy and a Crunchywhere you can bite into the taste of fresh peanuts.Contact Earth Balance at 7102 LaVista Place, Suite200, Longmont, CO 80503, or call (201) 568-9300.You may also wish to visit the company’s website at for more info.30 Issue Two 2009 VEGETARIAN JOURNAL

GREAT CHEFSCOOK VEGANBy Linda LongLinda Longshoots the beautifulphotos that grace the frontcover of each issue of this magazine.She has now produced herfirst cookbook, featuring veganmeals prepared by award-winningchefs. Linda asked each professionalcook to offer a vegan menuof three to four courses. Then, shephotographed the gorgeous dishesand shares all of the recipes inGreat Chefs Cook Vegan.Dan Barber’s cuisine focuseson locally grown, in-season produce.His Tomato and MelonSalad with Tomato Sorbet and hisCauliflower Steak with Quinoaare quite unique. David Burke’sdishes clearly demonstrate thatvegan meals can be visually stunning.His Vegetable CarouselTorte with Pomme SoufflesFilled with Peas and his SweetPea Ravioli with Sautéed PeaLeaves are truly works of art.Floyd Cardoz serves upAmerican/Indian fusion cuisine.His Artichoke Bhel Puri and hisFricassee of Morels and FavaBeans with Coconut Taro Puréewould please any diner. GabrielKreuther’s artisan French-cookingstyle incorporates organic herbsand plants to produce dishes likehis Seasonal Vegetable Medleywith Sautéed Tofu and HorseradishBroth. Linda personally raved tome about the incredible flavor ofthe broth in this dish!Finally, this book serves upmany extraordinary—not to mentionmouth-watering—desserts.These include Anne Quatrano’sCantaloupe Truffle Bar with SoyCaramel and Spearmint Ice andJean-Georges Vongerichten’s CrispChocolate with Sautéed Bananas,Fresh Figs, Blackberry Coulis,and Brandied Cherries.Great Chefs Cook Vegan (ISBN 978-1-55152-234-0) is published by Gibbs Smith.Purchase it online or in your local bookstore.Reviewed by Debra Wasserman.ALT FIBERBy Shannon OkeyIf you arevegan, are anenvironmentalist, are allergic towool and other animal fibers, orjust love to knit, Alt Fiber is a terrificbook for you! Shannon Okey,co-owner of Stitch Cleveland,introduces readers to plant-basedfibers, including Tencel madefrom wood pulp and other yarnsmade from soy (soft like silk),ramie, kenaf, flax, hemp, bamboo,seaweed, nettles, and more. Theseplant-based fibers are more environmentallyfriendly than cotton.(When cotton is used in thisbook, it is organic.) This bookfeatures sections on natural dyesand naturally colored fibers. Youwill also find a thorough resourceguide to help you find the materialsmentioned in this volume.Please note that silk and milkfiber are used a few times in thisbook, and these products shouldbe considered non-vegan. Thepatterns in this book generallyallow you to accommodate substituteyarns. You’ll find patternswith full-color photos for a skirt,a sweater, a jacket, a cardigan, ascarf, socks, and so much more.reviewsAlt Fiber (ISBN 978-1-58008-915-9)is published by Ten Speed Press. It retailsfor $19.95 and would make a terrific present.Find this book online or in your localbookstore. Reviewed by Debra Wasserman.METAMORPHOSISBy Marcia “VeganPoet” KatzThe author ofthis beautifulbook of poemsand photographyhas been veganfor more than 30 years. Throughoutthis inspiring work, you willread creative verses about veganism,animal rights, human rights,saving the environment, and more.All the stunning photographs thatappear in this book were takenby vegans as well.One poem, “If Animals SpokeOur Language,” starts off with“Animals speak to us in their ownway, But if they spoke with wordswhat would they say? One thingI declare, without ANY doubt, Allcreatures in cages would say, ‘Letme out!’” Another piece, called“Because I’m Female,” begins with“Because I’m female, my body andbreast feel for a cow and her lifeof unrest. Because I’m female, I’mfilled with disdain at using sistersfor financial gain.”Metamorphosis would be awonderful gift for any vegan orpoetry lover in your life.Metamorphosis (ISBN 0-929274-26-1) is being distributed by the AmericanVegan Society. The book retails for $20(including postage). Purchase it onlineat , or call(856) 694-2887 to order a copy. Reviewedby Debra Wasserman.VEGETARIAN JOURNAL Issue Two 2009 31

eviewsYOU WON’TBELIEVEIT’S VEGAN!By Lacey Sherand Gail DohertyThe authors of this cookbookboth graduated from the NaturalGourmet Institute and ran Downto Earth restaurant in Red Bank,New Jersey, for seven years. YouWon’t Believe It’s Vegan! serves upmore than 200 restaurant-qualityrecipes. Standouts include HijikiCaviar, Mashed Coconut Yams,Southern-Style Seitan, CinnamonBuns, Pumpkin Cheesecake, andRaw Lemon Pie. Several colorphotos of the dishes are included.You Won't Believe It's Vegan! (ISBN978-1-60094-070-5) is a 256-page bookpublished by The Perseus Books Groupand retails for $17.95. Look for this bookin your local bookstore. Reviewed byDebra Wasserman.PEACE INEVERY BITEBy Two Moons, N.D.Peace in EveryBite serves upmore than 500vegan dishes. You’ll find recipesfor Spicy Sausage Patties (madewith TVP and bulgur or couscous),Crêpes, Greek Spanakopita(prepared with tofu), Soy Feta(made with tofu and ume plumvinegar), Hawaiian Cheesecake,plus so much more. There’s alsoa section on pickles, jams, andpreserves, as well as informationabout how to make your own personalcare and household items.There are a few color photosin the book, as well as black andwhite photos and line drawingsdepicting instructions. Nutritionalanalyses are not provided; however,most recipes are not high in fat.Peace in Every Bite (ISBN 978-1-4251-4819-0) is published by TraffordPublishing Company. The 320-page bookretails for $27.85. Purchase this bookonline or in your local bookstore.Reviewed by Debra Wasserman.TOTALLYVEGETARIANBy Toni FioreToni Fiore, hostof the public televisionshow Delicious TV’s TotallyVegetarian, has written a cookbookwith 200 recipes. Toni is a selftaughtcook who learned by trialand error. The resulting recipesare quite innovative, and themajority are vegan. Several of thenon-vegan recipes can be easilyprepared vegan using non-dairycheese substitutes or omitting theoptional cheese; in other cases,use plain soy yogurt or soymilk.Some of the dishes you mightwant to try are Roasted Chickpeas,Cashew Pâté (made with toastedcashews and French-style stringbeans), Potato-Chard Stew (whichincludes sweet and white potatoes,rainbow chard, and coconut milk),Pumpkin-Bulgur Stew, Salad Pizza(thin crust with Roma tomatoes,salad greens, and olives as thetoppings), Jamaican Jerk Tempeh,Caribbean Spicy Sweet Potatoes,a Mock Fish Salad Sandwich(made with tempeh, nori, andvegan mayonnaise), Tofu Cannoli,and Maple Baked Pears.This 272-page hardcover bookincludes color photos of somedishes. Nutritional analyses arenot provided; however, most ofthe recipes appear to be lowfat.Totally Vegetarian (ISBN 978-0-7382-1183-1) is published by Da Capo Press.The book retails for $27.50. Purchase thisbook online or in your local bookstore.Reviewed by Debra Wasserman.GET IT RIPEBy Jae SteeleGet It Ripe isa terrific wholefoods cookbookfor vegans as well as individualslooking for wheat-free dishes.Among the 150 recipes areButtahmilk Biscuits (made withspelt flour, non-dairy milk, applecider vinegar, and other ingredients),Blueberry Breakfast Polenta,Quinoa Tabouleh, Cashew CreemTomato Soup, Cauliflower Chana(a sweet potato and chickpeabaseddish), Sesame Kale Soba,Millet-Stuffed Bell Peppers,Mocha Fudge Pudding Cake,Sweet Almond Cupcakes, andCocoa Avocado Mousse.Throughout this cookbook,you’ll find several useful symbolsindicating which recipes are glutenfree,soy-free, nightshade-free,and/or raw/living dishes. Severalchapters offer helpful information,including one section thatintroduces sprouting methods.The book also features line drawingsand some color photos.Get It Ripe (ISBN 978-1-55152-234-0)is published by Arsenal Pulp Press. Thebook retails for $23.95. Purchase thisbook online or in your local bookstore.Reviewed by Debra Wasserman.32 Issue Two 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 90,000 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 85,000 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 Issue Two 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 TeensLeprechaun Cake and Other Tales ($5) by VonnieCrist, recipes by Debra Wasserman. Vegan story/cookbook for children ages 8-11, with glossary ofcooking terms. (128 pp.) Slightly damaged cover.The Soup to Nuts Natural Foods ColoringBook ($3) by Ellen Sue Spivak.The Teen’s Vegetarian Cookbook ($9.99)by Judy Krizmanic. This book is packed withhealth info, easy recipes, college cuisine,glossary terms, and more. (186 pp.)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 Issue Two 2009 VEGETARIAN JOURNAL

GEORGE EISMAN, RD, HAS EMERGED AS ONEof the nation’s leading educators on vegetariannutrition. In fact, this registered dietitian andcollege instructor created the first for-credit classesavailable on the subject of vegetarian nutrition.How did this come about? In 1986, George wasworking part-time as a professor at Miami-DadeCommunity College in southern Florida when theinstitution was given a grant specifically to create avegetarian program. This was during a time whenthere were absolutely no classes on vegetarian nutritionavailable, even for those who wereinterested in nutrition as a career path.The school’s officials already knewGeorge was a vegetarian. He hadbecome a vegetarian during collegeand later transitioned to vegan afterattending a Vegetarian Summerfestsparked his interest in a dairy- andegg-free diet. This is exactly why theadministration wanted him involvedin the program. George not only developedthe courses to get the vegetarianprogram off the ground, but he alsowrote a textbook titled A Basic Coursein Vegetarian and Vegan Nutrition.Since that time, George’s courseshave gained steadily in popularity asvegetarianism has become more mainstream. Today,he is leading even more college students to vegetarianismthrough his nutrition courses. The classes usuallyattract adults who are looking for a second career pathand who have an interest in a healthier, more compassionatelifestyle. These students are very fortunate, asthere is a major void in the area of vegetarian studiesat accredited schools. George thinks that the collegesetting is the most effective for this type of education.However, George believes in getting accurate informationabout vegetarian and vegan nutrition out inVegetarian ActionVegetarian Nutrition EducationPioneer George Eisman By Ed CoffinGeorge Eisman, RDany format that works. For example, he has turnedthe Basic Vegetarian Nutrition Course into a homestudymodule that has been used by hundreds of people.He is extremely proud of this distance learning programbecause it allows more people to get involved, and thenthose students will go out and teach even more peopleabout vegetarian nutrition.“The demand for such education is growing, especiallyconcerning veganism,” he says.In addition to the academic platform he has created,George spreads the word about vegetarian nutritionthrough his prolific writings and appearances.He is the author of The MostNoble Diet, one of the most popularbooks about ethical eating available onthe market today. He has also writtenarticles for Journal of Nutrition Educationand Vegetarian Times. Furthermore,George has lectured at many nationaland international nutrition conferences.When he is not speaking, he enjoyshearing others lecture and contributesto their discussions from the audience.George Eisman never tires of sharinghis knowledge about vegetariannutrition with others, whether in amore formal classroom setting orduring a casual conversation.“Each person provides a teaching opportunity,”he states. “Some people only seem to respond to apersonal approach.”For those considering incorporating veganisminto their own career paths, he advises them not to fear.“Be ethical, and stay with it!” he encourages.If you are interested in taking George’s onlinecourse, contact him at geisman2004@yahoo.com.Ed Coffin wrote this article during a nutrition internshipwith The Vegetarian Resource Group.VEGETARIAN JOURNAL Issue Two 2009 35

VR g .CHANGE SERVICE REQUESTEDTHE VEGETARIAN RESOURCE GROUPVEGETARIAN JOURNALP.O. BOX 1463BALTIMORE, MD 21203www.vrg.orgNONPROFIT ORG.U.S. POSTAGEPAIDBALTIMORE, MDPERMIT NO. 9169New FDA Labeling Rules for Beetle-DerivedFood and Cosmetic Cochineal Extractand Carmine ColoringBy Jeanne Yacoubou, MS, VRG Research DirectorIn January 2009, the Food and Drug Administration (FDA)announced that all foods and cosmetics containing cochinealextract or carmine must contain a “prominent and conspicuous”declaration of these ingredients by name at least once onthe item label. Previously, these colorings derived from femalecochineal beetles could be declared on a label under a generic“color added” label or something similar.The ruling becomes compulsory in January 2011.Voluntary compliance by companies may begin immediately.The colorings are currently used in a host of products—including ice cream, yogurt, fruit drinks, and candy—givingthem a red or purple color.The FDA based its decision on reports of severe allergicreactions, including anaphylaxis, to the coloring. The Centerfor Science in the Public Interest (CSPI) filed a petition in1998 that contained reports of dozens of severe allergic reactionsto the coloring and recommended that it be labeled.The new ruling does not specify that manufacturers mustindicate the insect source of the ingredient.Fish and the ‘Pareve’ DesignationKashrus Magazine is a periodical for the kosher consumerbut can also be very helpful for vegetarians and the allergic.According to this publication, there is a prohibition againsteating meat and fish together in the Jewish religion. However,in cases when Jewish law deems the fish as nullified (due to itsbeing less than 1.66 percent of the finished product), somekosher-certifying agencies label Worcestershire sauce as ‘pareve’(i.e., contains neither meat nor dairy, but could contain fishor egg), with no mention of the fish content. Other agenciesrequire labeling all Worcestershire sauce as ‘fish,’ if anyamount of anchovies is present. Therefore, just seeing the‘pareve’ claim on a product still means that vegetarians willneed to read the ingredient panel carefully.Similarly, in the case of omega-3 fatty acids from fish oils,not all kosher agencies will label the foods as fish since theycontain only a small amount of fish-based oil. Though KashrusMagazine covers many non-vegetarian issues, they often haveinformation like this that is helpful to vegetarians, as well asfacts about kosher natural foods products. To subscribe, call(718) 336-8544 or visit .Printed on recycled paper!