Southwestern - The Vegetarian Resource Group
Southwestern - The Vegetarian Resource Group Southwestern - The Vegetarian Resource Group
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
- Page 1 and 2: VOLUME XXVIII, NO 2Super Savory Pan
- Page 3 and 4: MANAGING EDITOR: Debra WassermanSEN
- Page 5 and 6: l e t t e r sVRG’s MEMORIALAND HO
- Page 7: about too-big chunks of tomatoesfal
- Page 12 and 13: VRG Nutrition Interns DevelopProtei
- Page 14 and 15: Super SavoryPancakesBy Debra Daniel
- Page 16 and 17: MILLET-VEGETABLEPANCAKES(Makes appr
- Page 18 and 19: Foodservice UpdateHealthy Tips and
- Page 20 and 21: How to Prepare Puréed Foods and Dr
- Page 22 and 23: SoupsTomato Cheese Soup (Serves 2)
- Page 24 and 25: Level 2 Diet — Finely Chopped Foo
- Page 26 and 27: Level 4 Diet — Chopped FoodsFoods
- Page 28 and 29: SCIENTIFIC UPDATEBy Reed Mangels,Ph
- Page 30 and 31: veggie bitsWholemato Brings Organic
- Page 32 and 33: eviewsYOU WON’TBELIEVEIT’S VEGA
- Page 34 and 35: Vegetarian Journal’s Guide to Nat
- Page 36: VR g .CHANGE SERVICE REQUESTEDTHE V
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 40<strong>The</strong>se 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. <strong>The</strong>Daily 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 <strong>Vegetarian</strong>Nutrition. 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. <strong>The</strong> 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 <strong>The</strong> <strong>Vegetarian</strong> <strong>Resource</strong><strong>Group</strong>’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
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