Vegetarian Books for Children VEGETARIAN Indian Cuisine

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Vegetarian Books for Children · Indian Cuisine

V E G E T A R I A NHEALTH ECOLOGY ETHICSJJ OO UU RR NN AA LL

Three Cheers for

Cheesecake!VRG’s Definitive Guide to Soy,Rice, and OtherNon-Dairy Milks

An Interview with Vegan Indie Rock Musician Ted Leo

Mocha Cheesecake (page 9)

22 Issue One 2008 VVEEGGEETTAARRIIAANN JJOOUURRNNAALL

NUTRITION HOTLINEQQUUEESSTTIIOONN:: “I’ve recently noticed that some foods on the shelves at my grocery store contain plant sterols.What are plant sterols, and are theyvegetarian? Why are they beingadded to foods? Do vegetarians and vegans need to buy fortifiedfoods to get plant sterols?”C.S., MD

AANNSSWWEERR:: Plant sterols are verysimilar in structure to cholesterol.Plant sterols are found in plants,while cholesterol is found inhumans and other animals.Although we often think of cho-lesterol as something bad, everymembrane in our bodies containscholesterol. Cholesterol has manyroles, including making it possiblefor our brains to function properly,producing hormones, and helpingto produce the bile acids thatenable us to digest fat.

Since cholesterol has so manyimportant functions, our bodiesmake enough cholesterol to meetour needs, and we don’t need toget any from our diets. We typi-cally produce approximately 1,000milligrams of cholesterol every day,more than is found in most diets.Some people make too much cho-lesterol or regularly eat foods highin cholesterol, leading to elevatedblood cholesterol levels and anincreased risk of heart disease.

In the same way that ourmembranes contain cholesterol,the membranes of plants containplant sterols, also called phytos-terols. Plant sterols are differentenough from cholesterol that theyare not well absorbed by humans.

Consuming plant sterols seemsto reduce how much cholesterol

we absorb. In other words, if youeat a meal containing plant sterols,you won’t absorb as much choles-terol at that meal as you usuallywould. This has the effect ofreducing blood cholesterol levels.Over time, eating around 2,000milligrams (2 grams) of plantsterols daily can lower blood cho-lesterol levels about 10 percent.1

You may be thinking, “Wait a minute. I’m vegan. I don’t haveany cholesterol in my diet.” Evenif you don’t eat any foods contain-ing cholesterol, your body reab-sorbs cholesterol from intestinalsecretions every day. So, if youdon’t reabsorb some of this choles-terol because you’re eating plantsterols, your body will have lesscholesterol to deal with.

The best results, in terms of lowering blood cholesterol levels, from plant sterols are seenin people with very high bloodcholesterol levels. They have beenshown to be effective in peoplewith slightly or moderately highblood cholesterol levels as well.

Plant sterols are found in,well, plants. Some plant-basedfoods have more plant sterols thanothers, however. Especially goodsources include oils like corn oiland canola oil. Broccoli, almonds,pistachios, and wheat germ areother foods that contain generousamounts of plant sterols, althoughother fruits, vegetables, nuts, andgrains also supply plant sterols.Most studies have found that aplant sterol intake of approxi-mately 2,000 milligrams daily is useful in controlling blood

This issue’s NutritionHotline discusses whatplant sterols are, whateffects they can haveon one’s diet, andwhich foods are goodsources for them.

REED MANGELS, PhD, RD

((CCoonnttiinnuueedd oonn ppaaggee 2299))

VVEEGGEETTAARRIIAANN JJOOUURRNNAALL Issue One 2008 33

6 · Cheesecake:Not Just for Dessert Anymore

Chef Nancy Berkoff makes cheesecake part of any course.

10 · An Updated Guide to Soy, Rice, Nut, and Other Non-DDairy Milks

Dietetic Intern Stephanie Gall, MS, RD, brings you all the facts.

17 · Everything You Ever Wanted to KnowAbout L-CCysteine But Were Afraid to AskJeanne Yacoubou, MS, takes a closer look at the amino acid.

18 · Vegan Fare from IndiaSunita Pant Bansal shares some basic dishes from her country.

26 · Veggie-FFriendly Literature for KidsCheck out recommendations from The VRG Parents’ E-Mail List.

30 · Vegan Rocker Ted Leo Tours the WorldBobby Allyn interviews the indie rock veteran and vegan activist.

Nutrition Hotline 2What are plant sterols, and what effects do they have on the human diet?

Note from the Coordinators 4

Letters to the Editors 5

Notes from The VRG Scientific Department 15

Vegan Cooking Tips 20All About Oven-Frying, by Chef Nancy Berkoff, RD, EdD, CCE

Veggie Bits 21

Scientific Update 24

Book Reviews 31

Catalog 33

Vegetarian Action 35Everything Natural, by Bobby Allyn

Look for These Products in Your Local Market Back Cover

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www.vrg.org


PPAARRTTIICCIIPPAATTIINNGG IINN CCHHAANNGGEE

NOTE FROM THE COORDINATORS

“The true measure of a man is how he treats someone who can do him absolutely no good.”

— Ann Landers, advice columnist

Thank you to our members who understand the meaning of the quoteabove, and practice this in their daily food choices and other decisions.

Not long ago, we had outreach booths at Natural Products Expo East(a trade show for the natural products industry) and at the annual meeting of theAmerican Dietetic Association. When we first started educational efforts in thesetwo venues 20 years ago, the attendees and the messages were in totally differentworlds than those today.

It’s interesting to see the evolution of these shows. The ADA exhibits nowinclude foods such as Silk soymilk, a vegan fruit ice cream, and Edensoy, whileNatural Products Expo is attracting a ‘mainstream’ audience from supermarketsand multinational corporations. The result is that more and more companies andgroups exhibiting at this show push ‘humane’ and organic meat in various forms.Though the number of good-tasting meat alternatives has surged and there isabsolutely no excuse not to be vegetarian today, only approximately 2-3 percentof the population chooses to be vegetarian. This percentage has doubled fromwhat it was in the late 1990s, so there is progress. However, a considerableamount of work lies ahead.

At one of these shows, we were talking to a representative of a fig trade group,which was giving away dried figs. Having a fig tree in our backyard, we knowhow luscious fresh figs are, if you can get to them before the ants do. The fig rep-resentative agreed but mentioned that North American farmers and distributorsdidn’t realize the potential for the growth of the fresh fig market. Perhaps here’san opportunity for a venture capitalist or businessperson looking for an ethicalentrepreneur opportunity.

VVRRGG SSTTUUDDEENNTT IINNTTEERRNN OONN GGOOOODD MMOORRNNIINNGG AAMMEERRIICCAA:: One day, aproducer from Good Morning America called our office at 6 p.m., looking for a15-year-old vegetarian girl (not a boy) and her non-vegetarian mother to be onthe show the next day. VRG staff member Sonja Helman did some quick thinkingand connected the show with Katie, who was a VRG intern during the summer.Though the media sometimes wants to portray vegetarianism as difficult and aconcern for parents, Katie and her mother did a good job of showing that ‘normal’people are vegetarians, and this step is one anybody can take. Thank you to Katieand all of our other supporters for volunteering!

DDeebbrraa WWaasssseerrmmaann && CChhaarrlleess SSttaahhlleerr

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A donation was made by Mary Jane Ludwig in memory of Vilam Kanwar Ranka-Seth.

Thank you to Shefali P. Shah and Roshni J. Shahfor volunteering at the VRG booth during theJaina Convention held in New Jersey. Thanks to Terry Carlo for coordinating VRG’s booth at avegetarian festival in upstate New York. Finally,thanks to Susan Petrie and Reed Mangels forcoordinating VRG’s booth at the Boston VegFest.

Coming in the Next Issue:

CHEESE-LESS SAUCES Plus: African Cuisines, Veggie Burgers and Hot Dogs,

The Latest Fast Food Update, and more!

Teen ChampionsVeganism at EveryTurn Using VRGBrochuresHello! My name is Antoinette, I’m 17, and I’m a vegan. I want topromote the lifestyle in a peacefulyet efficient way. It would, there-fore, be very helpful and mean a great deal to me if you wouldsend 15 of the “Vegan Diets in aNutshell” and 15 “What is AnimalRights?” brochures. I would like to hand them out to people ineffective ways (i.e., outside stores,to people at my school, when I go on trips, etc.). This would be a great way for me to promote a vegan lifestyle. Thank you! AntoinetteDixon, IL

VRG Happily FillsRequests for ArchivedJournal ArticlesIInn rreessppoonnssee ttoo MMeenn MMaaddee ooffSSooyybbeeaannss:: WWhhaatt WWee LLeeaarrnneedd ffrroommPP..OO..WW..ss iinn WWoorrlldd WWaarr IIII iinn tthheeJJaannuuaarryy//FFeebbrruuaarryy 11999966 iissssuuee ooff VVJJ::Hi, everyone—

Many years ago (12 or so?),there was an article in VegetarianJournal written by a former POW(prisoner of war) in Japan. Thepoint of the article was the value

of the soybeans that were given tothe POWs at some point. I savedthe article but cannot find it. Iwas just telling someone about it,and they have requested a copy. Is there a way I can get a copy ofthat article? I’m sorry, but I can’tremember the author or the exactyear. Thanks for any help you can give me,Cheryl S., via e-mail

EEddiittoorrss’’ NNoottee:: Many Journal arti-cles are available on our website at<www.vrg.org>.The staff at VRG is always willing to look up olderarticles and provide copies to VRGmembers and the general public.

Thank You for theReview of Our VeganCheeses Last Issue!IInn rreessppoonnssee ttoo tthhee VVeeggggiiee BBiittss iinn IIssssuuee 44,, 22000077::Hi, Keryl—

We got the copies of the latestVegetarian Journal with the write-up on the creamy Sheese. Thanks a bunch for sending them down,and of course, for the nice write-up. The creamy Sheese was a bighit at the Natural Products Expo,so we are quite pleased.Regards,Scott MyersBlack Duck Imports, LLC

VRG’s MEMORIALAND HONORARYGIFT PROGRAMHow often have you wanted tomake a gift in honor of a lovedone or friend but weren’t surewhich charities are vegetarian-friendly, pro-environmental, orpro-animal rights? Please remem-ber The Vegetarian ResourceGroup. You can make a gift inmemory of a loved one or as aliving tribute to honor someoneyou care about on a special occa-sion, 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, P.O. Box 1463, Baltimore,MD 21203.


T RADITIONAL CHEESECAKES ARE USUALLY DECADENT

desserts that combine a graham cracker crust anda filling similar in texture to custard. But why

wait until after dinner to dig into a scrumptious slice?Savory cheesecakes can make intriguing appetizers androbust entrées. Creative chefs can find many ways toincorporate cheesecakes into any course of any meal.

Vegan cheesecake is pretty easy to prepare, actuallyeasier than dairy-and-egg cheesecake. Tofu has the per-fect texture for baked and no-bake cheesecakes, and it doesn’t cause the worries involved with dairy cheese,which may not melt well and might burn. Vegan cheese-cake can mean very little work or an afternoon in thekitchen, depending on your time and level of interest.

If you’d like to make cheesecake from scratch, youhave lots of options. From the recipes in this article,you can see that tofu, vegan sour cream, and vegancream cheese all make excellent substitutes for dairy

ingredients. If you are a stickler for tradition, authenticcheesecakes contain cream cheese, which is how theygot the name ‘cheesecake.’ However, you’ll find thatcheesecakes don’t always miss the cream cheese.

Don’t have the time or inclination to make a cheese-cake from scratch? There are no-bake, no-fuss cheese-cake mixes available, complete with everything youneed to make the crust and the filling. For example,Dixie Diner (<www.dixiediner.com>) sells a vegancheesecake mix. All you have to do is add vegan mar-garine to the graham cracker mixture and pat it into a pie pan. The filling mixture, which is like makinginstant pudding, requires the soy or rice milk of your

choice. Add the milk to the mix, stir, pour it into thepie shell, and chill until firm.

If you can’t find a vegan mix, purchase a pre-madevegan graham cracker crust pie shell. In a blender, com-bine soft silken tofu, vegan sour cream, a package ofyour favorite vegan pudding mix, and a little orangezest. If needed, add some sweetener; orange juice concentrate or maple syrup work well. Process untilsmooth. Pour the mixture into the pie shell, refrigerate,and allow cheesecake to cool until firm.

SWEET VERSUS SAVORYWhen people think of cheesecakes, the sweet varietiesusually come to mind. They are available in many dif-ferent flavors, usually involving fruit, nuts, and sweettastes. Chocolate and caramel are common additions.Sweet cheesecakes can reflect the season, with puréedpumpkin, cinnamon, and nutmeg for autumn cheese-cakes or crushed mint candy for winter cheesecakes.Garnishes of seasonal fruit offer year-round enjoyment.

However, cheesecake lends itself equally well tosavory flavors. There are smoky cheesecakes made withsoy sauce and vegan ‘ground round,’ chili cheesecakes,and many others. I have even had a vegan version ofEmeril Lagasse’s lobster cheesecake.

Savory cheesecakes are prepared just like their sweetcounterparts. Served as flavorful entrées, savory cheese-cakes start with a tofu ‘custard’ base, and sautéed or stir-fried vegetables, herbs, and/or spice blends are added.Mushrooms, chilies, bell peppers, onions, sun-driedtomatoes, garlic, kale, basil, and spinach are popularchoices. Vegan sausage; crumbled, flavored seiten ortempeh; smoked tofu; vegan ‘ground round’; andTofurky™ also blend very well into a savory cheesecake.

For a savory cheesecake, you’ll want to bake a pieshell and let it cool. Then, you can start on the filling.In a blender or food processor, combine soft silken tofu,vegan sour cream, and a little vegan cream cheese to

CheesecakeNot Just for Dessert Anymore

By Chef Nancy Berkoff, RD, EdD, CCE

Vegan cheesecake is pretty easy to prepare, actually easier than

dairy-and-egg cheesecake.


create your base. If you feel ambi-tious, mince and sauté a combina-tion of onions, garlic, bell peppers,chilies, sun-dried tomatoes, andfresh herbs. Allow to cool slightlyand blend into your tofu mixture.Season the mixture with groundpepper, oregano, thyme, rosemary,or your choice of spices. If you’dlike a little more color or ‘zing,’blend a small amount of tomatopurée into the tofu mixture. Youcan also add garlic paste, olivepaste (finely chopped or puréedolives), or finely chopped parsleyor cilantro. Pour your mixtureinto the pre-baked crust and allow it to set in the refrigeratorfor approximately 2 hours. Thismakes a refreshing cold entrée or appetizer.

Serve savory cheesecakes asappetizers or as hot or cold entrées.Savory cheesecakes can be bakedand then reheated in an oven or a microwave as needed. They dofreeze well, so make them aheadand reheat as needed. Consider a wedge of savory cheesecake,paired with a crisp green salad and poached dried or fresh fruitfor a simple yet elegant meal.

CRUSTSDifferent types of crust may beused for sweet cheesecake to makeit more special. Vegan wafers inchocolate or vanilla varieties maybe substituted for the grahamcrackers traditionally used incheesecake crust, or the crust canbe made from crumbled cookies.Ginger snaps also work well.

For savory cheesecakes, youmay want to use a traditional piecrust. If you’d like to get inventive,you can use crushed matzo (notmatzo meal) in place of grahamcrackers and dried onions (or adried vegetable mixture) in place

of the sugar in a graham crackercrust mix.

If you have the bakeware, youcan make individual cheesecakesin muffin tins or in dessert cups.You don’t have to use the tradi-tional springform pan, which isdesigned specifically for cheese-cakes. Cheesecakes will come outjust fine in pie pans, oven-proofbowls, and square casseroles.

SAVORY CRUST((MMaakkeess ttwwoo 88-iinncchh ccrruussttss,, eeaacchh sseerrvviinngg 88))

Use this recipe to create a casserole,quiche, or entrée ‘pie.’

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In a large bowl, combine flour andsalt. Cut in margarine, breaking it into the flour with a fork, andmix until crumbly. Add water andsoymilk, small amounts at a time,stirring constantly until combined.

Transfer dough onto a lightlyfloured surface and roll out to a 11/2-inch thickness. Cut out 2rounds, approximately 8 inches in diameter. Fold each round inquarters, wrap in waxed paper,and refrigerate until needed.

When ready to bake, place onefolded round in the middle of apie pan. Gently unfold so crustdrapes entirely over pan. Gentlypress into pan and crimp edges.

Preheat oven to 375 degrees.Bake unfilled crust for approxi-mately 12-15 minutes or untillightly golden.

Total calories per serving: 99 Fat: 6 gramsCarbohydrates: 10 grams Protein: 1 gramSodium: 135 milligrams Fiber: <1 gram

SAVORY VEGAN CHEDDARCHEESE AND RICECHEESECAKE((SSeerrvveess 1122))

This is a versatile entrée. Use yourimagination to change the flavors.

22 ccuuppss ccooookkeedd wwhhiittee oorr bbrroowwnn rriiccee ((SSttaarrtt wwiitthh 33//44 ccuupp uunnccooookkeedd rriiccee..))

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Preheat oven to 375 degrees. In alarge bowl, combine rice, parsley,scallions, and cheese. Set aside.

In a separate bowl, combinetofu, milk, pepper, and hot sauceuntil well mixed. Combine riceand tofu mixtures.

Pour into SSaavvoorryy CCrruusstt. Bakefor approximately 30 minutes or until set. Serve hot.

NNoottee:: You can add up to half acup of fresh chopped vegetables of your choice, including bell peppers, summer squash, mush-rooms, or tomatoes. Add up to 2 Tablespoons of different freshherbs, such as basil, sage, thyme,or rosemary, to the parsley, ifdesired.

VVaarriiaattiioonn:: If you’d like a smoothtexture, pour the prepared fillinginto a blender and process untiljust smooth. Then, pour intocrust and bake.

Total calories per serving: 131 Fat: 5 gramsCarbohydrates: 16 grams Protein: 7 gramsSodium: 166 milligrams Fiber: <1 gram


9-inch springform pan. Refrigeratefor 1 hour before baking.

Preheat oven to 350 degrees.Remove crust from the refrigeratorand place in oven. Bake for 10-12minutes or until crust is just firm.Remove from oven and allow tocompletely cool before filling.

NNootteess:: If you don’t have a spring-form pan, you can use a 9-inchmetal or glass pie plate. You canmake this crust a day ahead andstore in the refrigerator until youare ready to use it. Don’t freeze.

VVaarriiaattiioonn:: In place of grahamcrackers, you can use chocolate or vanilla wafers or ginger snaps,or you can use a combination fora different color and taste.

Total calories per serving: 102 Fat: 6 gramsCarbohydrates: 12 grams Protein: 1 gramSodium: 114 milligrams Fiber: <1 gram

MAPLE AND LEMONCHEESECAKE((SSeerrvveess 1122))

This dessert is both sweet and tangy.

1111//44 ccuuppss ppiinneeaappppllee jjuuiiccee 11 TTaabblleessppoooonn aaggaarr-aaggaarr ppoowwddeerr11 ppoouunndd ((22 ccuuppss)) ssoofftt ssiillkkeenn ttooffuu55 TTaabblleessppoooonnss mmaappllee ssyyrruupp11//44 ccuupp ffrreesshh lleemmoonn jjuuiiccee11 TTaabblleessppoooonn ffrreesshh lleemmoonn zzeesstt 11 tteeaassppoooonn ggrraatteedd ffrreesshh ggiinnggeerr11 bbaakkeedd aanndd ccoooolleedd CCrruusstt ffoorr SSwweeeett FFiilllliinnggss

Place the pineapple juice in amedium-sized pot and bring to afast boil. Immediately turn downthe heat so that juice is at a simmer.Gradually whisk in the agar-agarand whisk and simmer until it isdissolved, approximately 5 min-utes. Remove from heat and allowmixture to cool for 15 minutes.

SUN-DDRIED TOMATOCHEESECAKE((SSeerrvveess 88))

Enjoy the taste of the Mediterraneanin a crust.

11 ccuupp cchhooppppeedd ssuunn-ddrriieedd ttoommaattooeess,, ssooaakkeedd iinn jjuusstt eennoouugghh wwaatteerr ttoo ccoovveerr

22 TTaabblleessppoooonnss cchhooppppeedd ffrreesshh bbaassiill22 tteeaassppoooonnss ddrriieedd oorreeggaannoo22 tteeaassppoooonnss wwhhiittee ppeeppppeerr22 cclloovveess ggaarrlliicc,, mmiinncceedd11 TTaabblleessppoooonn oolliivvee ooiill11 ccuupp ssoofftt ssiillkkeenn ttooffuu1111//22 ccuuppss vveeggaann ssoouurr ccrreeaamm11 ccuupp vveeggaann ccrreeaamm cchheeeessee11//22 ccuupp cchhooppppeedd ssccaalllliioonnss11 uunnbbaakkeedd SSaavvoorryy CCrruusstt ((SSeeee ppaaggee 77..))

Preheat oven to 350 degrees.In a food processor or blender,

blend tomatoes (with water), basil,oregano, pepper, and garlic untiljust combined. Add oil and tofuand blend until combined. Addsour cream and blend untilsmooth. Add cream cheese andblend. Add scallions and processuntil well mixed.

Pour into crust. Bake for 20-30 minutes or until set. Serve hotor cool.

Total calories per serving: 362 Fat: 21 gramsCarbohydrates: 38 grams Protein: 7 gramsSodium: 679 milligrams Fiber: 1 gram

NO-BBAKE SAVORYCHEESECAKE((SSeerrvveess 88))

Make this recipe ahead of time. It makes a great appetizer or lightentrée.

11 ccuupp vveeggaann ccrreeaamm cchheeeessee22 TTaabblleessppoooonnss vveeggaann mmaayyoonnnnaaiissee11 TTaabblleessppoooonn pprreeppaarreedd mmuussttaarrdd

11 ccuupp sshhrreeddddeedd vveeggaann cchheeddddaarr cchheeeessee11 ccuupp ccaannnneedd ccrruusshheedd ppiinneeaappppllee,, ddrraaiinneedd11//22 ccuupp cchhooppppeedd ssccaalllliioonnss22 tteeaassppoooonnss cchhooppppeedd ffrreesshh mmiinntt11 ccuupp oorraannggee mmaarrmmaallaaddee,, ddiivviiddeedd22 tteeaassppoooonnss ffrreesshh oorraannggee zzeesstt1111//22 ccuuppss cchhooppppeedd ppeeccaannss oorr wwaallnnuuttss

In a blender or food processor,combine cream cheese, mayon-naise, and mustard and processuntil blended. Add cheese, pineap-ple, scallions, and mint. Processuntil just combined. Add 1/2 cupmarmalade and orange zest toblender and process until mixed.

Pour mixture into a servingbowl. Top with remaining mar-malade and nuts. Cover andrefrigerate until ready to serve.


CRUST FOR SWEETFILLINGS((MMaakkeess oonnee 99-iinncchh ccrruusstt,, sseerrvviinngg 1122))

Use this versatile recipe for anydessert that requires a crust.

1111//22 ccuuppss ccrruusshheedd vveeggaann ggrraahhaamm ccrraacckkeerrss11//44 ccuupp ssuuggaarr ((UUssee yyoouurr ffaavvoorriittee vveeggaann

vvaarriieettyy..))55 TTaabblleessppoooonnss nnoonnhhyyddrrooggeennaatteedd vveeggaann

mmaarrggaarriinnee

In a large bowl, combine the graham crackers and sugar untilwell mixed. Add margarine andcombine with fork until thor-oughly moistened. You should be able to press some of the mix-ture and it should hold together.If it is too moist or runny, addmore graham crackers. If it is too dry, add more margarine.

Press mixture into the bottomand up a third of the sides of a


Place the tofu, syrup, lemonjuice, zest, and ginger in the canis-ter of a blender or food processorand process until well combined.Add the pineapple juice mixtureand process for 1 minute or untilsmooth.

Pour into the cooled CCrruusstt ffoorr SSwweeeett FFiilllliinnggss. Refrigerate forat least 2 hours before serving.

NNoottee:: Agar-agar powder can bepurchased in large grocery stores,in natural foods stores, andonline.


ORANGE-SSCENTEDCHEESECAKE((SSeerrvveess 1122))

Pair this recipe with a selection offresh fruit to create a dessert bar for your friends and family.

22 ccuuppss ffiirrmm ssiillkkeenn ttooffuu11 ccuupp vveeggaann ccrreeaamm cchheeeessee ((TTooffuuttttii’’ss BBeetttteerr

TThhaann CCrreeaamm CChheeeessee™™ wwoorrkkss wweellll..))11//22 ccuupp ssuuggaarr ((UUssee yyoouurr ffaavvoorriittee vveeggaann

vvaarriieettyy..))11//44 ccuupp oorraannggee jjuuiiccee22 TTaabblleessppoooonnss oorraannggee jjuuiiccee ccoonncceennttrraattee22 TTaabblleessppoooonnss ccoorrnnssttaarrcchh11 uunnbbaakkeedd CCrruusstt ffoorr SSwweeeett FFiilllliinnggss

Preheat oven to 350 degrees.Place tofu and cream cheese in

the canister of a food processor orblender and process for 1 minute.Add sugar and process mixtureuntil smooth. Set canister aside.

In a small bowl, place orangejuice and concentrate and mixuntil combined. Whisk in corn-starch. Add cornstarch mixture tothe mixture in the food processorand process until smooth.

Pour into the CCrruusstt ffoorr SSwweeeettFFiilllliinnggss and bake for 40 minutesor until set. Allow to cool for at least 4 hours before serving.


MOCHA CHEESECAKE((SSeerrvveess 1122))

**PPiiccttuurreedd oonn tthhee ccoovveerr.. Espressoworks particularly well in thisdessert.

22//33 ccuupp vveeggaann cchhooccoollaattee oorr mmoocchhaa cchhiippss 2211//22 ccuuppss vveeggaann ccrreeaamm cchheeeessee11//22 ccuupp ssuuggaarr ((UUssee yyoouurr ffaavvoorriittee vveeggaann

vvaarriieettyy..))1111//22 ccuuppss ssoofftt ssiillkkeenn ttooffuu,, ddiivviiddeedd11//22 ccuupp ppllaaiinn oorr vvaanniillllaa ssooyymmiillkk11//33 ccuupp bbrreewweedd oorr iinnssttaanntt,, pprreeppaarreedd ssttrroonngg

ccooffffeeee 22 tteeaassppoooonnss vvaanniillllaa eexxttrraacctt11 uunnbbaakkeedd CCrruusstt ffoorr SSwweeeett FFiilllliinnggss

Preheat oven to 350 degrees.Melt chips in a small pot,

stirring constantly, or in themicrowave. Set aside.

In a large bowl, beat togetherthe cream cheese and the sugaruntil light and fluffy. Add 1/2 cuptofu to the cream cheese mixture,a small amount at a time, beatingto combine well.

In a bowl, blend 1/2 cup tofuand soymilk until well combined.Add this and the remaining tofuto the cream cheese mixture. Pourthe chocolate slowly into the creamcheese mixture and add the coffeeand vanilla. Blend completely.

Pour the mixture into theCCrruusstt ffoorr SSwweeeett FFiilllliinnggss and bakefor approximately 45 minutes oruntil set. Remove from the ovenand allow cheesecake to cool forat least 2 hours before serving.


BLENDER OR BOWL NO-CCRUST CHEESECAKE((SSeerrvveess 66))

You won’t believe how quickly youcan create this dessert.

1111//22 ccuuppss ssoofftt ttooffuu 11//22 ccuupp ppllaaiinn,, vvaanniillllaa,, oorr cchhooccoollaattee ssooyymmiillkk11//22 ccuupp ssuuggaarr ((UUssee yyoouurr ffaavvoorriittee vveeggaann

vvaarriieettyy..))11 TTaabblleessppoooonn vvaanniillllaa eexxttrraacctt11//44 ccuupp mmaappllee oorr rriiccee ssyyrruuppVVeeggeettaabbllee ooiill sspprraayy

Preheat oven to 350 degrees.In a blender or bowl, combine

tofu, soymilk, sugar, extract, andsyrup. Blend or mix until smooth.Spray a 9-inch pie pan or an 8 x8-inch glass baking dish with oil.Pour mixture into the pan. Bakefor approximately 30 minutes oruntil set. Remove from oven andallow cheesecake to cool for atleast 2 hours before serving.

NNoottee:: If a crust is desired, prepareone crust recipe. Pour filling intocrust and bake. The crust willprobably increase the baking timeby at least 10 minutes, dependingon your oven.


CChheeff NNaannccyy BBeerrkkooffff,, RRDD,, EEddDD,, CCCCEE,, iiss TThhee VVRRGG’’ss FFoooodd SSeerrvviiccee AAddvviissoorr.. SShhee iiss

tthhee aauutthhoorr ooff VVeeggaann MMeeaallss ffoorr OOnnee oorr TTwwoo,, VVeeggaann MMeennuu ffoorr PPeeooppllee wwiitthh

DDiiaabbeetteess,, aanndd nnuummeerroouuss ootthheerr ccooookkbbooookkss..SShhee aallssoo wwrriitteess aa wweeeekkllyy ssyynnddiiccaatteedd

nneewwssppaappeerr ccoolluummnn nnaammeedd HHeeaalltthhyy EEaattiinngg..


NON-DAIRY MILKS REPRESENT A GROWING MARKET.Many supermarkets now sell an increasingnumber of non-dairy beverages, and many

major supermarket chains sell their own brand ofsoymilk. However, as the number of products on theshelves increases, so does consumer confusion as towhich non-dairy milk is the best choice. Scores of vegetarians are familiar with non-dairy milks but may have lingering questions about which product to choose for their specific needs.

Plant-based milks, such as soy, rice, and almondmilk, are non-dairy beverages that have their own dis-tinct texture, color, and taste. They can be consumedstraight from the container, mixed into drinks likesmoothies, or used in cooking or baking. Non-dairymilks vary in their calorie and nutrient content. Somemilks are lower in fat than cow’s milk, and since they’reall plant-based, they contain no cholesterol. Notably,non-dairy milks have little saturated fat, which manyconsider a benefit for cardiovascular health.

There’s also the added benefit of protective sub-stances found in some of the original products fromwhich the milk is made. For example, soymilk containssoy protein and isoflavones that have been shown tomodestly decrease LDL (bad) cholesterol levels, andalmond milk has vitamin E, an antioxidant compoundthat may play a role in prevention of prostate cancer.

Be informed when choosing a non-dairy milk.Unfortified products are low in several key nutrients,such as calcium and vitamin D, both of which are keyplayers in the prevention of osteoporosis. Make sure to check the Nutrition Facts label and compare labelson milk alternatives to be certain you’re getting themost for your money.

Soymilk (Table 1, Pages 12-14)Soymilk has become the most popular of all the non-dairy milks. Many brands of soymilk have about the

same or slightly less protein than cow’s milk. Sometimes,lower fat or light varieties are lower in protein, calcium,vitamin D, and/or vitamin B12, depending on the brand.Unfortified soymilk contains little absorbable calcium.To counter this, some manufacturers enrich their prod-ucts with calcium carbonate, an easily absorbed formof calcium. Many varieties of enriched soymilk alsocontain added vitamin D and vitamin B12.

Most recent research suggests that it is suitable toinclude soy as a part of a healthy diet, and there aresome health advantages to using moderate amounts of soy products. A reasonable amount of soy for mostpeople seems to be approximately 2-3 servings daily.1

As a consumer, you may also want to consider purchasing organic soymilk since soybean crops areoften heavily treated with pesticides. In the tables thataccompany this article, products that contain organicingredients are indicated by a symbol (n) before theproduct’s name.

Nut Milks (Table 2, Page 15)Various types of nuts can be used to make nut milks.These include Brazil nuts, hazelnuts, and the ever-popular almonds. All nut milks are made from groundnuts that have been strained, liquefied, and then sweet-ened. They are typically similar to soy beverages interms of calories and fat, but actual amounts dependon the manufacturer and the product in question.

With nut milks, the properties of the nut areimparted on the milk during the manufacturing process.For example, almonds are one of the healthiest nutsthat humans can eat. They’re rich in magnesium,potassium, manganese, copper, the antioxidants vitaminE and selenium, and calcium. Almond milk, therefore,may be one of the more nutritious milk alternatives onthe market. However, almonds are costly, so the actualamount of almonds used in the almond milk is small;it may not be enough to provide lots of nutrition.

An Updated Guide to Soy, Rice, Nut, and Other Non-Dairy Milks

By Stephanie Gall, MS, RDVRG Dietetic Intern


Many products also have added sweeteners, such ascane or refined sugars, which may not be appropriatefor people with diabetes. This is especially true for nutmilks, which tend to have more sweeteners added tobalance out the bitter taste. In addition, most of thenut milks available have very little protein (<2 gramsper 8 ounce serving) when compared to soymilks, andmost are not fortified with vitamin B12.

Grain Milks (Table 3, Page 16)Grain milks are milk substitutes made from fermentedgrain or flour. The most common types of grain milkscome from rice and oats. These milks are made fromgrains that have natural fiber present; therefore, themilks have the added benefit of fiber that is infusednaturally into the drink upon manufacturing. However,most grain milks contain less than 4 grams of proteinper 8 ounce serving, which may be a deciding factor in which beverages to consume.

Rice milk is processed from brown rice and usuallycontains rice syrup, evaporated cane juice, or someother natural sweetener. It is typically fortified withcalcium, vitamin D, and/or vitamin B12. When com-pared to soymilk or cow’s milk, rice milk is largely asource of carbohydrates without the protein punch.Therefore, it’s important not to look at it as a nutri-tional equivalent but rather as a useful replacement forsoymilk or cow’s milk for taste and cooking purposes.If you’re relying on rice-, nut-, or grain-based milks as dietary staples, eat a wide variety of other foods toinsure that you’re getting all the nutrients you need.Fortified soymilks, which are higher in protein thanother plant-based milks, are a better choice as the primary beverage for a vegan child or adult.

SummaryThe non-dairy milk you choose is entirely up to yourown preference. Some may choose soymilk for itsisoflavone content, while others may want to limittheir use of soy. Almond milk provides a healthfulalternative milk for baking, cooking, and drinking, but nutritionally, you’re perhaps better off eating thealmonds. Rice milk is largely a source of carbohydrates,but it can give you something to use with your mealsand for baking if you like the taste. Other types ofmilks—hemp, oat, and some others—can be beneficialfor your diet, but they are largely unstudied or unavail-able commercially at this time.

Many consumers will opt to use fortified non-dairymilks as a convenient source of key nutrients, such ascalcium, vitamin D, and vitamin B12. Not all products

are fortified with all three of these nutrients, so labelreading is important in choosing the right product foryour needs. Be sure to check the Nutrition Facts labelregularly since nutrient values can change.

Our choices for the best products to deliver calci-um and vitamin D (providing at least 300 milligramsof calcium and 3 micrograms of vitamin D or more perserving) are 365 Organic Soy, Natur-A Soy, OrganicValley, Pearl, Silk, Trader Joe’s Soymilk, Yü Soy, Natur-ARice, Trader Joe’s Basmati Rice Milk, and Yü BasmatiRice. Good sources of calories for growing childrenand active adults (providing at least 130 calories perserving of the original or plain flavor) are Trader Joe’sSoymilk Extra, Westsoy Plus and Westsoy Organic,Edensoy Extra, Edensoy, Yü Basmati Rice, PacificOrganic Oat, Pacific Low Fat Rice, Living HarvestHemp Milk, and Natur-A Rice. If getting enoughcalories is your concern, you may want to try switch-ing to flavored non-dairy milk, as these products generally have more calories than their regular counter-parts. Top choices of non-dairy milks that providegood-quality protein to your diet (8 grams or more per serving) are Edensoy (Original and Extra), Pacific(UltraSoy and Organic Unsweetened), Trader Joe’sSoymilk Extra, Vitasoy Classic, Westsoy (Organic and Unsweetened), and Yü Soy.

A few brands of soymilk contain algae-deriveddocosahexaenoic acid (DHA). Odwalla, Silk PlusOmega-3 DHA, and ZenSoy on the Go are all forti-fied with this fatty acid, which is usually found in fishoils. Hemp-based products contain alpha-linolenicacid, which humans are able to convert to DHA tosome extent.

Key considerations for many will be personal pref-erence and taste. Check out the different varieties ofnon-dairy milks out there—and be sure you’re eating a wide variety of healthy foods to go along with them.

Of course, none of the non-dairy milks should beused to replace breastmilk or commercial infant formulafor babies.

Reference1 Munro IC, Harwood M, Hlywka JJ, Stephen AM,

Doull J, Flamm WG, Adlercreutz H. 2003. Soyisoflavones: a safety review. Nutr Rev 61:1-33.

SStteepphhaanniiee GGaallll,, MMSS,, RRDD,, wwrroottee tthhiiss aarrttiiccllee wwhhiillee ddooiinngg aa rroottaattiioonn ffoorr hheerr ddiieetteettiicc iinntteerrnnsshhiipp wwiitthh TThhee VVeeggeettaarriiaann

RReessoouurrccee GGrroouupp.. SShhee iiss aa vveeggaann,, ccuurrrreennttllyy rreessiiddeess iinn CCoolloorraaddoo,, aanndd wwoorrkkss aass aa ddiieettiittiiaann iinn aa cclliinniiccaall sseettttiinngg..


Content in 1 cup (8 ounces)

TABLE 1 - NUTRITIONAL CONTENT OF SOYMILKS

Calories

130

90

60

80

50

100

120

130

100

140

100

90

110

100

70

120

90

110

Protein((ggrraammss))

8

6

6

6

6

2

7

11

5

11

6

7

7

7

5

10

9

7

Total Fat((ggrraammss))

5

3.5

0

3

1.5

2.5

3

4

2

5

4

3

4

3

2.5

4

4.5

3.5

SaturatedFat ((ggrraammss))

3

0.5

0

0.5

0

0

0.5

0.5

0

0.5

0.5

0.5

0.5

0.5

0

0.5

0.5

0.5

Calcium*((mmiilllliiggrraammss))

300

300

300

300

300

80

40

200

100

100

300

300

300

300

20

500

20

300

Vitamin D((mmiiccrrooggrraammss))

3

3

2.5

2.5

2.5

0

0

1

1

0

4.5

4.5

2.5

3

0

2.5

0

3.5

B12#

((mmiiccrrooggrraammss))

1.5

3

0.9

0.9

0.9

0.6

0

3

0

0

3

3

3

3

0

1.5

0

0

Product

- 2% Reduced Fat Cow's Milk

n 365 Organic Soy Milk Original

8th Continent Fat Free Original

8th Continent Original

8th Continent Original Light

Better Than Milk Soy OriginalPowder (2 Tbsp. with 8 oz. water)

n Edenblend

n Edensoy Extra Original

n Edensoy Light Original

n Edensoy Original

n Natur-A Soy Original

n Natur-A Soy Original Light

n Odwalla Plain

n Organic Valley Original

n Pacific Select Soy Low Fat Plain

n Pacific UltraSoy Plain

n Pacific Organic UnsweetenedOriginal

n Pearl Original

Flavors

Original, unsweetened, vanilla

Original, vanilla

Original, vanilla, chocolate


Chocolate, original, vanilla, carob

Original Rice & Soy Blend

Original, vanilla

Original, vanilla

Carob, original, vanilla, unsweetened, chocolate

Original, unsweetened, vanilla, chocolate, strawberry

Original, vanilla

Plain, vanilla, chocolate

Original, chocolate, vanilla,unsweetened

Plain, vanilla

Plain, vanilla

Original

Original, unsweetened, creamy vanilla, chocolate, green tea, tropical delight

- “2% Reduced Fat Cow’s Milk” is included for purposes of comparison.

n Indicates the product is organic or made with organic ingredients.

* The daily recommended intake of calcium is 500 mg for ages 1-3; 800 mg for ages 4-8; 1,300 mg for ages 9-18; 1,000 mg for ages 19-50; and 1,200 mg for ages 51 years or older.

The daily recommended intake of vitamin D is 5 mcg for ages 1-50; 10 mcg for ages 51-70; and 15 mcg for ages 71 or older.

# The daily recommended intake of vitamin B12 is 0.9 mcg for ages 1-3; 1.2 mcg for ages 4-8; 1.8 mcg for ages 9-13; and 2.4 mcg for ages 14 or older.



TABLE 1 - NUTRITIONAL CONTENT OF SOYMILKS (CONT.)

Calories

110

110

70

100

80

80

110

100

140

100

90

130

60

120

70


7

7

6

7

7

6

7

7

7

5

9

7

4

8

6


5

5

2

4

4

3

4

4

4

2

4.5

3

2

4.5

2


0.5

0.5

0

0.5

1

0.8

0.9

0.5

0.5

0

0.5

0

0.5

0.5

0


350

350

300

300

110

300

330

350

40

400

0

300

300

40

300


3

3

3

3

0

2.2

2.25

2.5

0

3

0

3

2

0

2

B12#


3

3

3

3

0

1

1

3

0

0

0

0

0.9

0

0.9

Product

n Silk Plus Omega-3 DHA

n Silk Enhanced

n Silk Light Plain

n Silk Plain

n So Nice Natural

n So Nice Original

n So Nice Plus Original

n Soy Dream Enriched Original

n Soy Dream Classic Vanilla

n Trader Joe's Organic SoymilkOriginal

n Trader Joe's OrganicUnsweetened Soymilk

n Trader Joe's Soymilk ExtraOriginal

n Vitasoy Light Original

n Vitasoy Classic Original

n Vitasoy Complete Original

Flavors

Original

Enriched Original

Plain, vanilla, chocolate

Plain, vanilla, very vanilla, unsweetened,chocolate, chai, coffee, mocha, spice, egg nog

Natural

Original, vanilla, chocolate, mocha, cappuccino, noel nog, unsweetened

Original, vanilla

Original, vanilla

Vanilla

Regular, vanilla, chocolate

Original



Classic (original, vanilla), creamy original,smooth vanilla, rich chocolate, unsweetened,green tea, holly nog

Original, vanilla








TABLE 1 - NUTRITIONAL CONTENT OF SOYMILKS (CONT.)

Calories

90

90

70

130

130

60

90

120

90

110


4

4

6

8

7

6

9

8

7

7


1.5

1.5

0

3.5

3

3

4.5

4.5

3.5

3.5


0

0

0

0.5

0.5

0.5

0.5

0.5

1

1


200

300

250

40

300

300

40

300

300

300


2.5

2.5

2.5

0

2.5

2.5

0

4.5

3

3

B12#


0

0

0

0

0

0

0

3

3

3

Product

n WestSoy Lowfat Plain

n WestSoy Lite Plain

n WestSoy Nonfat Plain

n WestSoy Organic Original

n WestSoy Plus Plain

n WestSoy Soy Slender Plain

n WestSoy Unsweetened Plain

n Yü Soy Original

n ZenSoy Plain

n ZenSoy Soy on the Go Vanilla

Flavors

Plain, vanilla

Plain, vanilla

Plain, vanilla

Original

Plus (plain, vanilla)

Plain, chocolate, vanilla,cappuccino

Plain, chocolate, vanilla,almond

Original, almond, vanilla

Plain, vanilla, chocolate,cappuccino

Vanilla, chocolate, cappuccino







TABLE 2 - NUTRITIONAL CONTENT OF NUT MILKS

Calories

130

60

130

110

70

50

110


8

1

4

5

1

1

2


5

2.5

3

7

3

3

3.5


3

0

0.5

0.7

0

0

0


300

200

460

20

300

100

300


3

2.5

2.5

0

2.5

2.5

2.5

B12#


1.5

0

1.5

0

0

0

0

Product


Almond Breeze Original

Living Harvest HempmilkOriginal

Manitoba Harvest Hemp BlissOriginal

Pacific Almond Low-FatOriginal

n Pacific Almond OrganicUnsweetened Original

Pacific Hazelnut Original

Flavors

Original, vanilla, chocolate, unsweetened

(original, vanilla, chocolate)

Original, chocolate, vanilla


Original, vanilla

Original, vanilla

Original







THE VEGETARIAN RESOURCE GROUP IN THE NEWSVRG Nutrition Advisor Reed Mangels, PhD, RD, was interviewed for stories about vegetarian diets in NaturalHealth and Vegetarian Times magazines and for a new book, Dr. Susan’s Kids-Only Weight Loss Guide. She was alsointerviewed by independent film producer Carolyn McGrath for a documentary on farm animals.

VRG EXHIBITS AT THE FEDERATION OF JAIN ASSOCIATIONS IN NORTH AMERICA VRG Co-Directors Charles Stahler and Debra Wasserman and VRG Nutrition Advisor Reed Mangels went to theFederation of Jain Associations in North America (JAINA) conference in New Jersey, which was attended by morethan 6,000 people. VRG sponsored a table and distributed several thousand educational pieces about vegan diets.

NOTES FROM THE VRG SCIENTIFIC DEPARTMENT


TABLE 3 - NUTRITIONAL CONTENT OF GRAIN MILKS

Calories

130

110

75

120

130

120

130

130

120

120

100

100

110

130


8

1

0

1

1

2

1

4

1

1

1

1

1

3


5

2.5

1.9

2.5

2

2

2

2.5

2.5

2.5

2

2.5

2.5

2.5


3

0

0.3

0

0

0

0

0

0

0

0

0

0

0.4


300

250

300

300

300

150

300

350

300

20

300

250

250

300


3

2.5

0

2.5

4.5

3

2.5

2.5

2.5

0

3

2.5

2.5

4.5

B12#


1.5

0

1.8

0

3

0

0

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1.5

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Product


n 365 Organic Rice Milk

n Better Than Milk Rice Original(2 Tbsp. with 8 oz. water)

n Lundberg Drink Rice Original

n Natur-A Rice Original

n Naturally Preferred Rice MilkOriginal

Pacific Low Fat Rice - Plain

n Pacific Organic Oat - Plain

n Rice Dream Original Enriched

n Rice Dream Original

n Trader Joe's Basmati Rice Milk

Westbrae Rice Beverage - Plain

n WestSoy Rice Beverage Plain

n Yü Basmati Rice Original

Flavors

Original, vanilla

Original, vanilla

Original, vanilla

Original, vanilla

Original

Plain, vanilla

Plain, vanilla

Chocolate, vanilla,HeartWise (original, vanilla)

Horchata, original, vanilla,carob

Original

Plain, vanilla

Plain, vanilla









Everything You Ever Wanted to Know About L-Cysteine But Were Afraid to Ask

By Jeanne Yacoubou, MS

D ID YOU KNOW THAT L-CYSTEINE—A COMMON

dough conditioner, flavor enhancer in humanand pet foods, and precursor in some dietary

supplements—is most often derived from human hairor duck feathers and to a lesser extent from pigs’ bristlesand hooves? We reported the human and animal originsof L-cysteine in The Vegetarian Resource Group’sGuide to Food Ingredients ten years ago. At that time,the most common source was human hair found onthe floors of Chinese barbershops. Today, it is derivedfrom Chinese duck feathers approximately 80 percentof the time (estimation based on values given by severalcompanies that manufacture and sell L-cysteine).

At least two forms of synthetic L-cysteine that werenot readily available in 1997, when we first reported onL-cysteine, are manufactured today. They are producedby Ajinomoto and Wacker Biochem. Ajinomoto statedthat it uses industrial chemicals that undergo a bio-chemical transformation brought about by non-animalenzymes. Previously selling both the ‘natural’ (i.e., animal- or human-derived L-cysteine) and syntheticforms, Ajinomoto completely switched in 2000 to selling only the synthetic form of L-cysteine. WackerBiochem informed us that they produce L-cysteinethrough a microbial fermentation process developed in 2001 using corn sugar as the growth medium. Sinceboth forms are expensive, they are not commonly used.According to both companies, the synthetic forms ofL-cysteine are certified kosher and halal. L-cysteinederived from human hair or duck feathers may or may not be certified kosher and/or halal.

The use of synthetic L-cysteine could increase overtime. Doug Hackett of Premium Ingredients, a majorsupplier of L-cysteine derived from human hair orduck feathers, told us that he’s recently had to turnaway several potential customers looking for syntheticL-cysteine because Premium sells only the non-syn-thetic variety. Requests from customers concernedabout human- or animal-derived ingredients in theirfoods could also accelerate the use of synthetic L-cys-teine in foods over feather- or human hair-derived L-cysteine.

L-cysteine is considered a substance that is generallyrecognized as safe by the Food and Drug Administra-tion (FDA). It must be labeled by its “common andusual name” (i.e., “L-cysteine”) on food packages, evenif present in very small amounts, as long as it has afunctional effect in foods. In other cases, such as whenit is used to make flavors that are in foods, it does nothave to be labeled. When L-cysteine does have to belabeled, its source does not have to be specified,according to the FDA.

While researching L-cysteine, The VRG asked several fast food chains and a major vegetarian foodcompany about the sources of L-cysteine in their prod-ucts. McDonald’s told us that L-cysteine derived fromduck feathers is in their Honey Wheat Roll, the DeluxeWarm Cinnamon Roll, and the Baked Apple Pie. TheL-cysteine in several items offered at Dunkin’ Donuts is also derived from duck feathers. Burger King told usin June 2007 that it “could not guarantee” the sourceof L-cysteine in its products.

On the other hand, Subway announced, in March2007, that it has removed the L-cysteine from its otherwise animal product-free Carb Conscious Wrap.When asked about the source of L-cysteine in severalof Domino’s Pizza products, the company told us that L-cysteine is “microbially derived” in its Hand-Tossed Crust and informed us that the L-cysteine inDomino’s Breadsticks, Cheesy Bread, and Cinna Stix®

is “vegetable-derived.” The public relations firm forMorningstar Farms told us that the L-cysteine in theirVeggie Bites Country Scramble, Veggie Bites SpinachArtichoke, and Veggie Bites Eggs Florentine was a“microbial fermentation product.”

For more information about ingredients in foods,see The VRG’s Guide to Food Ingredients at <www.vrg.org/catalog/fing.htm>.

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INDIA HAS ALWAYS BEEN A

vegetarian-friendly country,not so much because of reli-

gion, but more so because of tradi-tion. Indian scriptures include theAyurveda, which teaches a healthylifestyle, including diet. It is impor-tant to note that Ayurveda doesnot ban eating any food; it onlyadvises what is good or bad for the human body at different times.

Contrary to common belief,traditional Indian cooking is donenot in clarified butter (ghee) butin oil. The type of oil used variesfrom region to region as per theavailability of oilseeds. For instance,mustard oil is commonly used inthe northern and eastern parts ofIndia, whereas sesame oil is oftena cooking medium in the southernand western regions.

Below are recipes for somepopular Indian dishes that nor-mally contain yogurt and cottagecheese; here, I have replaced yogurtwith soy yogurt and cottage cheesewith tofu. Uncommon ingredientscan be found in the internationalsection of some supermarkets, in gourmet shops, in Indian orAsian food stores, or by shoppingonline. Enjoy!

KADHI((SSeerrvveess 44))

This recipe combines two popularIndian dishes. Pakoras are batteredand fried dumplings, often served as appetizers in Indian restaurants.Kadhi is a mild curry that is deli-cately flavored with aromatic herbs.

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ttoo ffrryy

Mix all ingredients except oil andmake a thick batter of droppingconsistency. Heat the oil in a deepskillet. Drop small balls of thebatter into the oil and fry untilgolden. Remove and drain onpaper. Set aside.

CCUURRRRYY ((KKAADDHHII))11 ccuupp ppllaaiinn ssooyy yyoogguurrtt 11 TTaabblleessppoooonn cchhiicckkppeeaa ((ggrraamm)) fflloouurr11//22 tteeaassppoooonn ttuurrmmeerriicc ppoowwddeerr11 tteeaassppoooonn ccoorriiaannddeerr ppoowwddeerrSSaalltt ttoo ttaassttee 33 ccuuppss wwaatteerr22 TTaabblleessppoooonnss ooiill11 tteeaassppoooonn bbllaacckk mmuussttaarrdd sseeeeddss22 sspprriiggss ccuurrrryy lleeaavveess

Beat the yogurt and flour togetheruntil there are no lumps. Addturmeric, coriander, salt, andwater. Beat to an even consistency.Heat oil in a pan and add themustard seeds. As soon as theseeds begin to splutter, add thecurry leaves and the yogurt-flourmixture. Bring to a boil, and letsimmer for approximately 15-20minutes. Stir occasionally.

FFIINNIISSHHIINNGG AANNDD SSEERRVVIINNGGAdd the pakoras to the kadhi andsimmer for another 5 minutes.Serve hot with steamed rice.

Total calories per serving: 209 Fat: 11 grams*Carbohydrates: 21 grams Protein: 7 gramsSodium: 24 milligrams Fiber: 3 grams

MALAI KOFTA((SSeerrvveess 44))

Kofta is India’s vegetarian alterna-tive to meatballs.

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ttoo ffrryy

Pat the tofu dry with a papertowel and crumble. Mix all ingre-dients except oil together. Makeequal-sized balls out of the mix-ture. Heat the oil to a high tem-perature in a deep skillet. Dropthe balls into the oil and fry untillightly brown. Drain oil and putkofta aside.

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Vegan Fare from India By Sunita Pant Bansal


SSaalltt ttoo ttaassttee22 ccuuppss wwaatteerr

Pour oil into another large pan.When the oil is heated, add thecardamoms, cloves, cinnamon,and bay leaf and allow them to brown. Add the cumin seeds. As soon as the seeds begin tosplutter, add the onions and fry until golden brown.

In a bowl, combine the toma-toes, ginger-garlic paste, chilipowder, turmeric, coriander, andsalt. Add this mixture to the onionsin the pan and fry until the mix-ture leaves the sides of the pan.Add water. Bring to boil andallow to simmer for 10 minutes.

SSEERRVVIINNGGFFrreesshh ccoorriiaannddeerr sspprriiggss ttoo ggaarrnniisshh

Add the kofta and fresh corianderleaves just before serving. Servehot with bread.

Total calories per serving: 182 Fat: 11 grams*Carbohydrates: 16 grams Protein: 7 gramsSodium: 17 milligrams Fiber: 2 grams

TOFU TIKKA MASALA((SSeerrvveess 55))

Tikkas are cutlets or cubes, whilemasala means a mixture of spices.

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iinn IInnddiiaann oorr AAssiiaann mmaarrkkeettss))11//44 ccuupp ssooyy yyoogguurrtt 11 ppoouunndd ttooffuu

In a small bowl, whisk the ginger-garlic paste into the soy yogurt.Cut the tofu into 2-inch cubes(tikkas) and coat them in theyogurt mixture. Allow tikkasto marinate for 2 hours.

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In a deep pot, mix all ingredientstogether. Bring to a quick boiland then simmer over low heatuntil reduced to a thick sauce,stirring occasionally.

In the meantime, add thetikkas to a dry, non-stick skillet.Sauté until golden brown.

SSEERRVVIINNGGGGrreeeenn cchhiilliieess ttoo ggaarrnniisshh

Arrange the tikkas in a small serving dish. Pour the sauce overthem and garnish with chilies.Serve as a snack with tea.


**NNoottee:: The fat content of theserecipes is approximate and willvary depending on the type of oil used, cooking temperatureand time, and other factors.

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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; otherforeign subscribers, please send $42 in U.S. funds with a postal money order or by MasterCard/Visa. Send paymentand subscription information to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. You canorder online at <www.vrg.org/journal/subscribe.htm>. You can also order over the phone by calling (410)366-8343, Monday through Friday 9-5 Eastern time. Or fax your order to (410) 366-8804. Please e-mail [email protected] any questions.


Vegan Cooking Tips

All About Oven-FryingBy Chef Nancy Berkoff, RD, EdD, CCE

W HAT ATTRACTS US SO MUCH TO FRIED

foods? Is it the “crispy on the outside,steamy on the inside?” Is it the taste, the

texture, the color? Whatever it is, it keeps many of uscoming back for more and more.

We all know that we should keep our indulgence in fried delights to a minimum. But if you can’t stayaway from fried fare, there’s a healthier approach topreparing these favorite foods. Anything that you candeep-fry—potatoes, vegetables, and even breads—youcan also oven-fry. It just takes a bit more cooking time.Oven-frying will spare some of the calories and fat whilemaintaining the taste, texture, and color of deep-friedfoods. Plus, oven-frying will save you some money, as you won’t have to purchase those big bottles of oil.And clean-up time will decrease, too.

Here are some oven-frying success tips:

Make a crust by adding crispy ingredients to theoutside of the food. Crumbled corn flakes or othercold cereals, pretzel pieces, nuts, matzo, crumbledoven-baked tortilla or potato chips, or Indianpapadum make a crispy coating.

With the exception of French fries, most foods aredouble-dipped—sometimes even triple-dipped—inflour or some other breading to create a substantialcrunchy coating. This can work for oft-fried items,such as vegetables, as well as for protein foods. Forinstance, try dipping oven-fried tempeh or seitaninto rice milk. Then, dust the tempeh or seitan withflour, spray the flour with cooking spray, and dustthe tempeh or seitan with flour again. Or dip extrafirm tofu cubes into cornstarch, roll them in silkentofu that has been thinned with a small amount ofwater, and then roll them in some flaked coconut,chopped nuts, or seasoned bread crumbs.

Give the food that you are going to oven-fry ashort spray of vegetable oil after breading it, justbefore it goes in the oven. This helps to brown andcrisp the surface.

If you are a baker, give fried yeast breads, such asdonuts, time to rise on their own. Coat the outsidewith vegetable oil spray and brown in the oven.

The higher the heat, the browner and crispier thecoating will get. We recommend at least 400-degreeovens.

Here are some ideas for simple dishes that will helpyou get started:

OVEN-FRIED POTATO ‘TOTS’Prepare and cool mashed potatoes. Preheat oven to 450degrees. Roll cold mashed potatoes into Tablespoon-sized balls. Next, roll the potato balls first in breadcrumbs; then in soymilk seasoned with onion powder,salt, and pepper; and then again in bread crumbs. Placethe potato balls on a baking sheet and spray lightly withvegetable oil. Bake for approximately 5-10 minutes,depending on your oven, and turn several times so thepotatoes bake evenly. Remove the potatoes from theoven, transfer to a serving dish, and eat immediately.

OVEN-FRIED TOFUPreheat oven to 450 degrees. Cut extra firm tofu into1-inch cubes. Roll in nutritional yeast that has beenflavored with dried parsley and black pepper. Dip the tofu into rice milk and then into bread crumbs or crushed corn flakes. Place tofu on a baking sheetand spray lightly with oil. Bake for approximately 5-10 minutes, depending on your oven, and turn severaltimes so the tofu bakes evenly. Remove the tofu fromthe oven, transfer to a serving dish, and eat immediately.

OVEN-FRIED VEGGIESSay that you have partially cooked ‘hard’ vegetables,such as white or sweet potatoes, carrots, or beets, anddon’t feel like breading them. Instead, you can slicethem, spray them with vegetable oil, and sprinkle onsome seasonings. Oven-fry at 450 degrees for 5 min-utes or until hot and crispy. Serve immediately.


vveeggggiiee bbiittssYou’ll Truly Love Aunt Trudy’s!

Aunt Trudy’s makes frozenvegan sandwiches anddesserts that offer both thetaste of a flaky fillo crust andthe ease and convenience

of microwave preparation. Their Organic Fillo PocketSandwiches come in 11 varieties, such as Eggplant &Roasted Pepper, Mexicali Vegetable, Mushroom & Leek,Spinach & Potato, and 3-Bean Veggie Chili. In addi-tion, their Organic Fillo Desserts line offers four veganoptions, including the tempting Maple Walnut Baklava.

For more information, write to Aunt Trudy’s atP.O. Box 155, Dumont, NJ 07628-0155, or call thecompany at (800) OK-FILLO. You can also visit theirwebsite at <www.aunttrudys.com>.

Looking to Add ExceptionalFlavor to Your Next Meal?Bittersweet Herb Farm has created an entirely vegetable-based line of gourmet sauces, oils, vinegars, aromaticspice blends, and jams. Among their unique productsare finishing sauces, including lemon garlic and wasabiginger, to drizzle and douse as well as balsamic vinegarsin flavor combinations such as raspberry-fig and pear-lemon grass. The company also offers beautiful giftoptions packaged in handmade wooden crates.

These products are available in gourmet foods storesand gift shops and through the company’s website at<www.bittersweetherbfarm.com>. You may also contactBittersweet Herb Farm at 635 Mohawk Trail, Suite A,Shelburne, MA 01370 or via phone at (800) 456-1599.

Vegetarian Nutrition Congressin California in MarchThe School of Public Health at Loma Linda University,a Seventh-day Adventist health sciences institution inSouthern California, is hosting the 5th InternationalCongress on Vegetarian Nutrition from March 4through March 6, 2008. Designed primarily for clini-cians, researchers, educators, and students, this eventwill share the most recent findings and best practicesrelating to vegetarian nutrition and diets from aroundthe world through plenary lectures, special symposia,debates, and other events. To learn more or to register,visit <www.vegetariannutrition.org>.

Fabricate a Few Fun FashionsFrom These Fantastic FibersAttention all knitters, crocheters, weavers, and othercrafty types! Midnightsky Fibers offers a wide selectionof fibers and yarns dyed using vegan and environmen-tally-friendly compounds, and these can be used toreplace their traditional counterparts in nearly any craftproject. Many of their yarns are made from soysilk thatlooks and wears like conventional silk, making themperfect choices for projects to be completed during the upcoming spring and summer months. Plus, all of these products are available for retail purchase andfor national and international wholesale accounts. To learn more, visit <www.midnightskyfibers.com>.

Pass the Bread, Please!Bellamessa makes seven varieties ofbruschetta that are absolutely deli-cious. Sure, they make traditional fla-vors, such as Original Tomato andSun-Dried Tomato, that you oftensee topping Italian breads. However,they also offer much more original varieties, such asMixed Olive, Three Pepper, Wild Mushroom, andtheir divine Roasted Red Pepper & Artichoke.

Bellamessa Bruschettas are available at WholeFoods, Trader Joe’s, and other stores carrying naturalproducts. For more information, contact Opal Export,Ltd., at 1535 Farmers Lane, Suite 343, Santa Rosa, CA95405. You may also call the company at (707) 545-2212 or visit <www.opal-export.com>.

A B&B in Northern KentuckyMorning Glory Bed & Breakfast gives vegetarian trav-elers a welcoming home away from home. Quarteredin a refurbished late 19th century row house, this north-ern Kentucky establishment is located in Covington’sMainStrasse Village neighborhood, just a shuttle ridefrom downtown Cincinnati. Morning Glory offersquaint decor and cozy suites, but best of all, the ownersserve a vegetarian breakfast with vegan options, such as tofu scramble and tempeh hash, every morning.

Morning Glory Bed & Breakfast is located at 323West 7th Street, Covington, KY 41011. You can callthe establishment at (859) 468-4820 or visit their web-site at <www.kymorningglory.com> to learn more.


vveeggggiiee bbiittssVegan Chocoholics Rejoice!Established in 2004 as a European chocolate shoppe in New Jersey, the Chocolaterie offers deliciousdomestic and imported vegan chocolates, includingsome laced with flavors such as pineapple, cherry, andhazelnut and sugar-free varieties. The Chocolaterie’sofferings will tempt even the most discerning sweettooths. Since they are packaged in chic black giftboxes, they look almost as good as they taste!

The Chocolaterie’s website is <www.chocolaterie-NJ.com>. You can visit their main location at 205Spring Street, Newton, NJ 07860 or call them at (973)579-9899. Reviewed by Allie Simmons.

Time for a Squeeze PlayPlayfood makes squeezable, semi-viscousvegan cheeses that are as fun to eat as theirwhimsical labels imply. Made from rawcashews and mostly organic ingredients,these dairy- and soy-free alternatives toprocessed cheese foods come in four fantas-tic varieties. The Cheezy Cheeze yields anauthentic mild cheddar flavor and makescreating grilled cheese sandwiches and mac‘n’ cheese a snap. The Cream Tang puts

many sour creams, vegan or not, to shame, while thevelvety Whip Cheeze could easily top most creamcheeses in a taste test. However, the favorite of TheVRG staff was the Nacheezmo with its subtle spices.

To learn more about Playfood’s products, contactthe company at 8500 NW River Park Drive, Pillar#239, Parkville, MO 64152, or at (816) 746-8844. You can visit their website at <www.playfood.org>.

Plenty of Veggies in the Sea Maine Coast Sea Vegetables has created two productsthat will help you add more edible marine vegetablesto your diet. Their Sea Seasonings line includes TripleBlend Flakes, with a colorful, confetti-like mixture oforganic red dulse, black laver (wild nori), and green sealettuce flakes that tastes like the ocean itself. Also, theirMaine Sea Salt with Sea Veg combines sea salt, kelp,and dulse to lightly flavor many a dish. Both are avail-able in 1-ounce canisters and in bulk for food service.

Write to Maine Coast Sea Vegetables, Inc., at 3 George’s Pond Road, Franklin, ME 04634, or call(207) 565-2907. Their website is <www.seaveg.com>.

Taste Above Meatless MealsIndeed Live Up to Their NameFrozen vegetarian entrées have reached new heightswith the introduction of Taste Above’s Tuscan MarinaraSauce with Veggie Chicken and Penne Pasta. Thesemeals offer an appetizing mix of tangy tomato sauce,vegan poultry strips, and tender pasta that will alwaysleave you wanting more. Luckily, in addition to the 6-ounce heat-and-eat lunch sizes, they are available in 10-ounce packages that aim to serve a larger crowd.

Contact Taste Above’s parent company, JB Brands, LLC, at P.O.Box 5305, Portland, OR 97219 or via phone at (503) 572-0050 or(847) 366-1624. More information is also available on the company’swebsite at <www.jbbrandsllc.com>.

Earth Balance Infuses FreshFlavor into a Classic ProductEarth Balance has come up with a new twist for theirenduring vegan margarine. Their Natural ButterySpread is now available with a mellow hint of expeller-pressed extra-virgin olive oil, in addition to the classicvariety. This new option will bring Mediterranean savorto otherwise bland breads, pastas, and more!

Contact Earth Balance’s parent company, GFABrands, Inc. You can write to their Customer ServiceDepartment at P.O. Box 397, Cresskill, NJ 07626 orgive them a call at (201) 568-9300. Visit the companyonline at <www.earthbalance.net> to learn more.

Practically Perfect PakorasEven people who normally find Indian food intimidat-ing will enjoy Tandoor Chef ’s new Pakoras. These crispyappetizers—made by battering spinach and onions withgram flour and then deep-frying them—will ease eventhe most culinarily timid into this seemingly exoticcuisine. These two-bite treats are so good that you’llnever believe they came from the freezer case.

Tandoor Chef ’s website is<www.tandoorchef.com>. You can write to the brand’s parent com-pany, Deep Foods, Inc., at 1090Springfield Road, Union, NJ 07083or via phone at (908) 810-7502.


vveeggggiiee bbiittssJust Like Mom Used to Make

Whether you serve them as hot entrées or cold dips, Mimi’sGourmet Chili Bowls are sure to please. Choose from varietiessuch as Black Bean and Corn,White Bean with Jalapeño

Pepper, Three Bean Chili with Rice, and the deliciousChipotle Black Bean Chili with Rice. No matter whichvariety you pick up, you are guaranteed a tasty, fillingdish that is kosher and USDA-certified organic.

For more information, contact Mimi’s parent com-pany, JMG Natural Gourmet, LLC, at 96 LinwoodPlaza, Suite 120, Fort Lee, NJ 07024, or at (201) 399-4302. Their website is <www.mimisgourmet.com>.Reviewed by Allie Simmons.

Don’t Have the Time or theInclination to Cook Regularly?Then you need The Hungry Vegan! This companyoffers a nationwide organic, vegan weekly meal prepa-ration and delivery service. Each week, subscribersreceive a box of soups, entrées, side dishes, and dessertscovering the basic to the gourmet, with internationalcuisines and even a few raw items on the menu. Pastofferings have included broccoli bisque, Cajun-crustedtempeh, quinoa and jasmine rice risotto, curried chick-pea and vegetable stew, and apple-blueberry crumble.Orders for single customers, couples, families, andlarger groups are available, and the company does itsbest to use recycled and biodegradable items for itspackaging and shipping whenever possible. Visit<www.hungry-vegan.com> to place your first order!

Spread the Word About TheVRG with Every PurchaseWould you like to earn money for The VRG withevery swipe of your credit card? If you apply for TheVegetarian Resource Group Visa® Card with WorldPoints®, you can show your support for the organiza-tion every time you hand a cashier your credit cardand earn rewards points in the process. To secure anapplication, call The Vegetarian Resource Group at(410) 366-8343 between 9 a.m. and 5 p.m. Easterntime from Monday through Friday, or send an e-mailto [email protected].

Bringing Cruelty-Free AthleticGear and Wear to the MassesThere has never been a better time in history to be avegan or eco-minded athlete, professional or otherwise!Several businesses have teamed up under the umbrellacompany Fair Deal Trading (www.fairdealtrading.us) to bring vegan-friendly and ethically produced sportsequipment and apparel to the marketplace. One ofthese companies, Fair Trade Sports, Inc. (www.fairtradesports.com), has launched a line of eco-friendly productswith sweatshop-free apparel and hand-stitched football,volleyball, rugby, and soccer balls made from materialssuch as all-weather rubber and synthetic leather. Inaddition, Autonomie Project, Inc. (www.autonomieproject.com) imports Ethletic canvas sneakers withForest Stewardship Council-certified rubber soles made without any animal byproducts. A third partner,Ethical Soles Trading Company, Inc. (www.ethicalsoles.ca), offers a complete line of vegan sports balls andsneakers throughout Canada. Best of all, Fair Deal

Trading offers private label-ing for many of these itemswith an order of 250 ormore, so you can opt toemblazon your team’s nameon its incredible equipment.

Finally, Soy Options forFavorite Baking Ingredients!Brazsoy, a Brazilian company, has created a line calledPurity Soja that is every vegan sweets lover’s dream cometrue! Their Soy Cream, often packaged under the nameCreme de Soja, is a wonderful solution for recipes thatcall for cream. Probably even more exciting, though, istheir Condensed Soy Milk, Condensado de Soja. Thisversatile product makes vegan versionsof custards, flans, and key lime pies notonly possible but incredible! And thePurity Soja line uses only non-GMOsoybeans and sugar whitened withoutbone char and is made on dedicateddairy-, nut-, and wheat-free equipment.

To learn more about Brazsoy’s prod-ucts, call the company at their U.S.office at (240) 597-1857 or visit theirwebsite at <www.brazsoy.com>.


SCIENTIFIC UPDATEAA RREEVVIIEEWW OOFF RREECCEENNTT SSCCIIEENNTTIIFFIICC PPAAPPEERRSS RREELLAATTEEDD TTOO VVEEGGEETTAARRIIAANNIISSMM

By Reed Mangels, PhD, RD, FADA

Make That WHOLE WheatThe average American eats less than one serving ofwhole grains a day. Sad, isn’t it? Current recommenda-tions call for eating three or more servings of wholegrains every day, something many vegetarians alreadydo. What’s so important about whole grains? Well, forstarters, they seem to protect against various types ofcancer, heart disease, and type 2 diabetes. When grainsare refined, they lose fiber, magnesium, vitamin E, andother nutrients that play a role in health. A recent study1

suggests that middle-aged people can reduce their riskof heart and blood vessel disease by eating more wholegrains. This study looked at the thickness of the wallsof the carotid arteries, which are tubes that carry bloodto the brain, of close to 1,200 adults and measuredchanges in thickness over a five-year period. Thickerwalls increase the risk of cardiovascular disease. Subjectseating the most whole grains had less thickening of thewalls of their carotid arteries over time, suggesting thatthey were at lower risk for developing cardiovasculardisease. Another study found that women who hadhigher intakes of whole grains had a lower risk ofhypertension.2 So, for lots of reasons, choose wholewheat bread and whole grain cereals and pasta.

1 Mellen PB, Liese AD, Tooze JA, et al. 2007. Whole-grain intake and carotid artery atherosclerosis in amultiethnic cohort: the Insulin Resistance Athero-sclerosis Study. Am J Clin Nutr 85:1,495-1,502.

2 Wang L, Gaziano JM, Liu S, et al. 2007. Whole- andrefined-grain intakes and the risk of hypertensionin women. Am J Clin Nutr 86:472-79.

Vegetarian DHA — Not a Fish StoryDHA is an omega-3 fatty acid found mainly in oily fish.It appears to play a role in reducing the risk of heartdisease and may be involved in preventing other chronicdiseases. Vegetarian diets typically contain little DHAand vegan diets contain almost none unless fortifiedfoods or supplements are used. Some people opt to useDHA supplements. DHA supplements for vegans and

vegetarians are derived from microalgae. Recently, somemanufacturers have begun adding DHA derived frommicroalgae to foods. A key question is whether thismicroalgae-derived DHA can be absorbed and used by our bodies. A recent study examined this question,using two different kinds of microalgae-derived DHAsupplements and a snack bar enriched with microalgae-derived DHA. Subjects took the supplements or atethe snack bars for a month. All of the products led tohigher levels of DHA in the subjects’ blood, suggestingthat the vegetarian DHA was well absorbed and used.

Arterburn LM, Oken HA, Hoffman JP, et al. 2007.Bioequivalence of docosahexaenoic acid from different algal oils in capsules and in a DHA-fortified food. Lipids Aug 23 [Epub ahead of print].

High Folate Intake ReducesBreast Cancer RiskFolate is a vitamin that is found in many foods,including orange juice, dried beans, and vegetables.Vegetarians get at least as much folate and often morefolate than do non-vegetarians. Swedish researchersexamined folate’s role in breast cancer. Close to 12,000Swedish women aged 50 and older were studied for91/2 years. During that time, 392 women developedbreast cancer. Women who had the highest dietaryintake of folate had a lower risk of developing breastcancer compared to women with the lowest folateintake. This study suggests that increased folate intakecan reduce the risk of postmenopausal breast cancer.These results may help to explain why women whosediets are high in meat and presumably low in vegeta-bles and dried beans have higher rates of breast cancer.Vegetarian diets featuring plenty of vegetables anddried beans provide generous amounts of folate.

Ericson U, Sonestedt E, Gullberg B, et al. 2007. High folate intake is associated with lower breastcancer incidence in postmenopausal women inthe Malmo Diet and Cancer cohort. Am J ClinNutr 86:434-43.


Adequate Protein is Key to Preventing Wrist Fractures Almost one out of six women will fracture a wrist in their adult life. This doesn’t sound like a big deal,but it can raise concerns about overall bone strength.People who have fractured a wrist are more likely to have a fractured hip at some point. Researchers atLoma Linda University wondered if diet played a rolein wrist fractures. They started with 1,865 women andtracked them for 25 years. Approximately 40 percent of the women were vegetarian. As the women gotolder, they were more likely to have had a brokenwrist. Women who were physically active were lesslikely to fracture a wrist, maybe because weight-bearingexercise can improve bone strength. Among the vege-tarians, those eating the most plant-based protein foods(beans, nuts, meat analogues) had the lowest risk ofwrist fracture. Vegetarians who ate very few vegetable-based protein foods (fewer than three servings per week)had the highest risk of wrist fracture. According to oneof the researchers, calcium intake was not significantlydifferent between groups eating different amounts ofprotein. Adequate protein is important for strong bones.This study suggests that it is important for vegetariansto eat a diet that provides adequate and varied proteinsources to promote healthy bones.

Thorpe DL, Knutsen SF, Beeson WL, et al. 2007.Effects of meat consumption and vegetarian dieton risk of wrist fracture over 25 years in a cohortof peri-and postmenopausal women. PublicHealth Nutr Aug 9:1-9 [Epub ahead of print].

Vitamin D in Children andTeens in the United StatesVitamin D promotes the absorption of calcium andenhances bone formation. People who don’t get enoughvitamin D, either from their diet or from sun exposure,have an increased risk of bone fractures. Vitamin D isstored in our bodies for times when we’re not able tomake vitamin D. The best way to measure how muchvitamin D a person has stored is to measure the amountof a substance called calcidiol in his or her blood.Researchers investigated levels of calcidiol in approxi-mately 400 children and adolescents age 6 to 21 yearsin the Philadelphia area. More than half of the childrenand teens had low levels of vitamin D. Low levels weremore likely to be seen in the winter months, in olderchildren, in those with low dietary vitamin D, and in

black children. These results underscore the importanceof adequate dietary vitamin D, especially during thewinter when sun exposure is limited. People with darkerskin seem to require longer sun exposure to producevitamin D and should also pay attention to gettingenough vitamin D from their diets. Vegan sources ofvitamin D include vitamin D-fortified soymilks andrice milks and vitamin D supplements.

Weng FL, Shults J, Leonard MB, et al. 2007. Risk factors for low serum 25-hydroxyvitamin D con-centrations in otherwise healthy children and adolescents. Am J Clin Nutr 86:150-58.

Does Diet Play a Role in Lung Disease?Chronic obstructive pulmonary disease (COPD forshort) is the name for a number of lung diseases thatcan cause shortness of breath, wheezing, and swellingof the airways. The most common forms of COPD arechronic bronchitis and emphysema. Cigarette smokingis the main cause of COPD, but not every smokerdevelops COPD, which suggests that other factors mayalso play a role. A study of more than 70,000 womenexamined diet’s role in COPD. The women were askedabout their smoking history, their diet, and whetherthey had developed COPD during the 16-year studyperiod. Based on the women’s descriptions of theirdiet, two major dietary patterns were identified. Onewas characterized by generous amounts of fruits, veg-etables, whole grains, and other foods, including fish,poultry, and lowfat dairy products. The other patternincluded a high use of refined grains, red meats, sweets,and high-fat dairy products. Women who developedCOPD tended to have a dietary pattern that was moretypical of the Standard American Diet—lots of redmeat, refined grains, sweets, and fried foods. The moreplant-based pattern was associated with a reduced riskof developing COPD. While we can’t conclusively say that a vegetarian diet can reduce risk of COPD, it seems likely that a vegetarian diet that includes gen-erous amounts of fruits, vegetables, and whole grainswould be beneficial. Of course, stopping smoking (ornever starting) is the most important step one can taketo reduce the risk of developing COPD.

Varraso R, Fung TT, Barr RG, et al. 2007. Prospectivestudy of dietary patterns and chronic obstructivepulmonary disease among U.S. women. Am JClin Nutr 86:488-95.


Veggie-Friendly Literature for KidsTHE FOLLOWING LIST OF VEGGIE-FRIENDLY

storybooks, novels, poetry compilations, and other works of literature was compiled

by Dasha Bushmakin, Debra Wasserman, and ReedMangels, PhD, RD, with assistance from parents onThe Vegetarian Resource Group’s Parents E-Mail list:<http://groups.yahoo.com/group/vrgparents/>. Alonger list of vegetarian-friendly books for children—including non-fiction, cookbooks, animal rights books,gardening and nature books, and more—can be foundat <www.vrg.org> under the kids’ section.

TeensTThhee LLiittttllee BBooookk ooff VVeeggaann PPooeemmss by BenjaminZephaniah. AK Press, 2002.

Twenty-two poems to “the caring dedicatedyoung vegans of the world...who will not standfor any exploitation whatever the species.”

8- to 12-Year-OldsPPeeaaccee,, LLoovvee,, aanndd VVeeggeettaabblleess ((HHeerrbb tthhee VVeeggeettaarriiaannDDrraaggoonn)) by Jules Bass, Debbie Harter (Illustrator).Barefoot Books, Book & Toy Edition, 2005.

In a faraway forest in a faraway land liveMeathook and his band of carnivorous dragons,who love feasting on tasty knights and princesses.There is one dragon who is different. Herb is apeace-loving vegetarian who is prepared to standup for what he believes in. Ages 8-10.

AAllddoo AApppplleessaauuccee, AAllddoo IIcceeCCrreeaamm, and MMuucchh AAddooAAbboouutt AAllddoo by JohannaHurwitz. HarperCollins,1979.

The life of a young boy,his becoming vegetarian,and his compassionatedeeds. Ages 8-12.

AA BBooyy,, aa CChhiicckkeenn,, aanndd tthhee LLiioonn ooff JJuuddaahh by RobertaKalechofsky. Micah Publishing, 1995.

The story of how a Jewish boy becomes a vege-tarian. Ages 8-12.

PPiiggss MMiigghhtt FFllyy by Dick King-Smith, Mary Rayner(Illustrator). Puffin, 1990.

Daggie’s newly learned skills help him save thefarm after a damaging flood. Ages 9-12.

SSaavviinngg EEmmiillyy by NicholasRead and Ellen Klem(Illustrator). PrometheusBooks, 2001.

A 12-year-old movesfrom the city to thecountry and meets a neighbor who buysranch animals andbrings them to hisRescue Ranch to liveout their lives in peace.Ages 9-12.

BBeennjjii BBeeaann SSpprroouutt DDooeessnn’’tt EEaatt MMeeaatt by Sarah Rudy.Sun King Publishing & Graphics, 2004.

The book tells of Benji’s adventures with a variety of animals and why he does not eatmeat. Ages 8-12.

CChhiicckkeenn RRuunn:: HHaattcchhiinngg tthhee MMoovviiee by Brian Sibley.Harry N. Abrams, 2000.

The storybook of the film. Brave chickens try to escape from a battery chicken farm and theevil Mrs. Tweedy, who loves to cook chickens!Ages 8-12.

TTooffuu aanndd TT.. RReexx by Greg Leitich Smith. Little,Brown, and Company Young Readers, 2005.

A story about Frederika Murchison-Kowalski, a vegan, and her adventures with people whoare not vegetarians. Ages 9-12.


LLeeaavviinngg JJeerreemmiiaahh by Jourdan Urbach. Goose RiverPress, 2003.

An orphan falls into a black hole under theBermuda Triangle, and he meets a member ofan underwater civilization who thinks everyoneis dying because of meat. Ages 9-12.

CChhaarrlloottttee’’ss WWeebb by E.B. White,Garth Williams (Illustrator).HarperCollins, 1952.

Charlotte hatches a plan to save Wilbur the pig’s life.Ages 9-12.

TTaallkkiinngg TTuurrkkeeyyss by BenjaminZephaniah. Penguin UK, 1999.

A poetry book encouraging people to live inpeace, to love animals, to embrace an ethicalvegetarian diet, and to enjoy each day of life.Ages 8-12.

4- to 8-Year-OldsAA TTuurrkkeeyy ffoorr TThhaannkkssggiivviinngg by Eve Bunting, Dianede Groat (Illustrator). Clarion Books, 1995.

Mr. Moose invited Mr. Turkey to dinner, not for dinner. Ages 4-8.

TThhee AABBCC’’ss ooff FFrruuiittss aanndd VVeeggeettaabblleess aanndd BBeeyyoonndd bySteve Charney and David Goldbeck. Ceres Press,2007.

Fruits and vegetables are introduced alphabeti-cally with poems and lots of facts. Ages 4-10.

TThhee MMaaggiicc FFiinnggeerr by Roald Dahl and BlakeQuentin. Puffin Books, 2001.

A story about a family of hunters who learn alesson about compassion. Ages 7-9.

EEaattiinngg tthhee AAllpphhaabbeett byLois Ehlert. HarcourtBrace and Company,1994.

Different types offruits and veggies helpchildren learn thealphabet. Ages 4-5.

TThhee CChhiicckkeenn GGaavvee IItt ttoo MMee by Anne Fine. LittleEgmont Books Ltd., 2002.

A story about how chickens are treated. Ages 4-8.

OOlliivveerr’’ss FFrruuiitt SSaallaadd by Vivian French. HodderChildren’s Books, 1998.

This beautifully illustrated book will encourageall kids to try new fruits. Ages 4-7.

OOlliivveerr’’ss VVeeggeettaabblleess by Vivian French. HodderChildren’s Books, 1998.

A boy visiting his grandfather’s farm learnsabout a wide variety of vegetables and is encour-aged to try eating each of them. Ages 4-7.

PPeerrffeecctt tthhee PPiigg by Susan Jeschke. Henry Holt andCo., 1996.

A story of compassion and cruelty to a flyingpig. Ages 4-8.

BBaaaa HHuummbbuugg!! by MikeJolley, Susan Anne Reeves(Illustrator). TemplarPublishing, 2005.

A sheep saves his friendsfrom becoming lambchops! Ages 4-8.

TThhee LLaaddyy aanndd tthhee SSppiiddeerr by Faith McNulty.HarperTrophy, 1987.

Compassion towards all living beings is taught.Ages 6-8.

BBeennnnyy BBrroonnttoossaauurruuss GGooeess ttoo aa PPaarrttyy by Rey Ortega.Sun King Publishing & Graphics, 2005.

A herbivorous dinosaur who is new to theneighborhood is invited to a birthday celebra-tion, where he turns down a slice of cakebecause it is made with (non-vegan) pterosaurmilk and velociraptor eggs. Ages 4-6.

TThhee OOrrggaanniicc AAddvveennttuurreess ooff TTuucckkeerr tthhee TToommaattoo byRey Ortega. Sun King Publishing & Graphics, 2003.

The differences between ‘conventional’ and‘organic’ produce are discussed. Ages 4-6.

’TTwwaass tthhee NNiigghhtt BBeeffoorree TThhaannkkssggiivviinngg by DavidPilkey. Orchard Books, 2004.

Children on atrip to a turkeyfarm save theturkeys destinedfor Thanksgivingdinner. In rhyme.Ages 4-8.


PPrriinncceessss PPiicckkyy byMarjorie Priceman.Roaring Book Press,2002.

Princess Perfectrefuses to eat hervegetables but even-tually tries newfoods. Ages 4-8.

VViiccttoorr’’ss PPiiccnniicc wwiitthh tthhee VVeeggeettaarriiaann AAnniimmaallss by RadhaVignola, Michelle N. Ary (Illustrator). Aviva!, 1996.

When Victor attends a picnic where vegetariananimals share their food with him, he enjoys avariety of snacks and learns what to eat to stayhealthy. Ages 6-8.

VViiccttoorr,, TThhee VVeeggeettaarriiaann:: SSaavviinngg LLiittttllee LLaammbbss by RadhaVignola, Julia Bauer (Illustrator). Aviva!, 1994.

A boy saves his lambs and becomes a vegetarianin the process. Ages 6-8.

4-Year-Olds and YoungerBBaabbyy FFoooodd by Saxton Freymann and Joost Effers.Clarkson Potter, 2003.

Full-color picture book containing photos of young animals carved from only fruit andvegetables. Ages 2-4.

VVeeggggiieess OOnn OOuurr PPiizzzzaa::AA ttoo ZZ by Chantelle B.Goodman. PentlandPress, Inc., 2002.

The text encour-ages children to eat their veggies byintroducing variousvegetables in alphabetical order. Ages 2-4.

HHooppee by Randy Houk. Berghahn Books, 1996.The story of how one pig came to FarmSanctuary. Ages 2-6.

LOOKING FOR PASSOVER RECIPES?The Vegetarian Resource Group offers a 48-page booklet called VVeeggaann PPaassssoovveerr RReecciippeess by Nancy Berkoff,RD, EdD, CCE. It gives instructions for more than 35 creative dairy- and egg-free recipes, including soups,salads, side dishes, sauces, entrées, desserts, and even several microwave recipes, including Pizza Casseroleand Spinach/Mushroom Kugel. All recipes follow Ashkenazi Jewish traditions and are pareve. To order a copyof VVeeggaann PPaassssoovveerr RReecciippeess, send $10 (includes postage and handling) to VRG, P.O. Box 1463, Baltimore, MD21203, or call (410) 366-8343. Here’s just one example of the delicious recipes within the book’s pages:

BAKED PEARS WITH COCONUT FILLING((SSeerrvveess 44))

This warm dessert is rich and delicious.

22 llaarrggee ppeeaarrss ((AAnnjjoouu,, BBoosscc,, CCoommiiccee,, eettcc..)) ppeeeelleedd,, ccoorreedd,, aanndd hhaallvveedd11//22 ccuupp sshhrreeddddeedd ccooccoonnuutt22 TTaabblleessppoooonnss ddrryy sswweeeetteenneerr oorr mmaappllee ssyyrruupp11 tteeaassppoooonn cciinnnnaammoonn11//22 tteeaassppoooonn ggrroouunndd ggiinnggeerr

In a non-stick baking dish, place pears cut side up.In a small bowl, combine coconut, sweetener, and spices and mix.Place 2 Tablespoons of coconut in each pear half. Bake at 350

degrees for 30 minutes or until tender.


BequestsVRG depends on the generous contributions of our members and supporters to continue our educational projects. Thoughthe world may not become vegetarian in our lifetimes, we realize that we are planning and working for future generations.

Your will and life insurance policies enable you to protect your family and also to provide a way to give long-lastingsupport to causes in which you believe. Naming The Vegetarian Resource Group in your will or life insurance policywill 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, the sumof dollars (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 correct informa-tion in your will.

NUTRITION HOTLINE((CCoonnttiinnuueedd ffrroomm ppaaggee 22))

from fortified foods to see if they can help lower bloodcholesterol levels.

Plant sterols are just one part of a heart-healthydiet. Many other factors are also important, such aseating a diet low in saturated fats and trans fats, free of cholesterol, and high in fiber. Even for people eat-ing a vegan or near-vegan diet, adding foods like soyproducts, nuts, and foods high in soluble fiber (likeoats, barley, psyllium, eggplant, and okra), along withplant sterols, can reduce blood levels of LDL choles-terol even more than just plant sterols would by them-selves.5 In other words, plant sterols can be helpful, but they don’t take the place of eating sensibly andexercising.

RREEFFEERREENNCCEESS1 Katan MB, Grundy SM, Jones P, et al. 2003.

Efficacy and safety of plant stanols and sterols inthe management of blood cholesterol levels. MayoClin Proc 78:965-78.

2 Ellegard LH, Andersson SW, Normen L, et al. 2007.Dietary plant sterols and cholesterol metabolism.Nutr Rev 65:39-45.

3 Lichtenstein AH, Appel LJ, Brands M, et al. 2006.Diet and lifestyle recommendations revision2006: a scientific statement from the AmericanHeart Association Nutrition Committee.Circulation 114:82-96.

4 Ling WH, Jones PJ. 1995. Dietary phytosterols: areview of metabolism, benefits and side effects.Life Sci 57:195-206.

5 Jenkins DJA, Kendall CWC, Faulkner DA, et al.2006. Assessment of the longer-term effects of adietary portfolio of cholesterol-lowering foods inhypercholesterolemia. Am J Clin Nutr 83:582-91.

cholesterol levels. However, even increasing your usualintake of plant sterols by as little as 200 milligramscould lead to a 3 percent decrease in blood cholesterollevels.2 According to the American Heart Association,it seems that no additional benefits are gained by gettingmore than approximately 2,000 milligrams of plantsterols daily.3

Americans are notorious for not eating generousamounts of foods that provide plant sterols. That’s whythe average American’s intake is around 250 milligramsper day. Vegetarians do better, averaging almost twiceas much, approximately 500 milligrams.4 The plantsterol intake of vegans has not been studied but is likelyto be even higher.

Food manufacturers have begun adding plant sterolsto some foods like margarine, orange juice, rice milk,and cheese in an attempt to increase consumers’ intakeof plant sterols (and to sell their products). The plantsterols that are added to foods are plant-based—madefrom soy, corn, and other plants—and, therefore, aresuitable for vegetarians, including vegans. Not all foodsto which plant sterols are added are vegetarian.

You’ll have to decide for yourself whether you wantto purchase products fortified with plant sterols. It is a challenge to get more than 500-1,000 milligrams ofplant sterols daily from diet alone without using forti-fied foods. For many people, even 500-1,000 milligramsof plant sterols from diet alone will be enough. Peoplewith high blood cholesterol levels, especially those withhigh LDL cholesterol levels, who are already eating aheart-healthy diet may opt to add more plant sterols


T ED LEO, VEGAN INDIE ROCKER EXTRAORDINAIRE, is a veteran in the underground music scene.He’s been an active musician for more than

18 years, playing in bands such as Citizens Arrest,Chisel, the Sin-Eaters, and currently Ted Leo and thePharmacists. His eclectic punk-infused melodic soundhas been compared to Billy Bragg, Elvis Costello, andThe Clash. Leo has been a vegetarian for 17 years anda vegan the past 10. These days, Leo’s veganism hasbecome a greater part of his identity, being an inherentpart of his personality instead of something he has toconsciously think about.

“Veganism has become less a daily choice that Imake than just me,” he said. “It’s a fundamental partof who I am.”

Leo’s decision to become vegetarian and then veganwas not because of an isolated issue. But underlying allthe compelling environmental, nutritional, economic,and social reasons is his loving compassion for animals.

“The main thing that keeps me vegan is the questionof animal rights,” he said. “It’s the one constant that is always at the core of it all for me. I love animals—what can I say?”

Although Leo says he’s “no stranger to getting outin the streets and making some noise,” he is primarilya touring musician. Calling Leo a workaholic would bea bold understatement. He spends six to eight months

a year touring and takes the remainder of the year torecover for the next year’s tour. He has faith in music’sability to mobilize, but despite claiming that he hasseen the inspirational and thought-provoking power of his oft-times politically charged music, Leo questionswhether he should be doing more.

“Sometimes I feel like I’m not doing enough,” he stated. “Then, I feel like, even if all that my musicbecomes is a soundtrack to a movement, then that’sactually plenty.”

Leo has seen the evolution of the animal rights and vegetarian movements in the underground musicscene over the past 18 years. He claims there has beena decline in activism and bands identifying with ani-mal rights and vegetarianism lately. Conversely, he hasseen the opposite within vegetarian support groups,saying the movement is becoming more mainstream,and not just in major cities.

“I’ve been pretty disappointed with how what usedto seem like a more universal concern [for animal rightsand vegetarianism] in the ‘underground’ has taken aserious backseat as an issue,” he said. “At the same time,among the veg community, the quality of restaurantsand food shops is constantly getting better and better,and I have my favorite places all over the country now.”

Currently embarking on an ambitious Europeantour that ends with 11 dates in the United States—including Lollapalooza in Chicago—Leo has accus-tomed himself to being a traveling vegan. He says that,with a little energy and nutritional knowledge, you canfind vegan choices anywhere around the world. He citesSpain as being one of the most challenging.

“If you put a little bit of effort into learning how to eat correctly, you can make it through even thetoughest times,” he said. “Like touring in Spain—loveit to death but it ain’t exactly what you’d call ‘vegan-friendly.’ But again, you can always figure it out.”

VEGAN ROCKER TED LEO TOURS THE WORLD BY BOBBY ALLYN

BBoobbbbyy AAllllyynn wwrroottee tthhiiss aarrttiiccllee dduurriinngg tthhee EElleeaannoorr WWoollffff IInntteerrnnsshhiippwwiitthh TThhee VVeeggeettaarriiaann RReessoouurrccee GGrroouupp.. HHee aallssoo wwrroottee tthhiiss

iissssuuee’’ss ““VVeeggeettaarriiaann AAccttiioonn”” aarrttiiccllee oonn ppaaggee 3355..

Indie Rock Musician and Vegan Activist Ted Leo


I AMGRATEFUL:RECIPES ANDLIFESTYLEOF CAFÉGRATITUDEBy Terces Engelhart with Orchid

Café Gratitude is a successful rawfoods establishment with locationsin Berkeley, San Francisco, andSan Rafael, California. The staffnow shares the restaurants’ cuisinein this fantastic cookbook. Samplerecipes include mock Farmer-StyleCheese and Pepper Jack Cheesemade from cashews, MarinatedKale Salad, Homemade Sauerkrautand Kim Chee, Nori Rolls, PadThai, and incredible raw desserts,such as German Chocolate Cakeand Strawberry Shortcake.

This book includes beautifulcolor photos. Nutritional analysesare not provided, and manyrecipes contain nuts.

II AAmm GGrraatteeffuull:: RReecciippeess aanndd LLiiffeessttyyllee ooff CCaafféé GGrraattiittuuddee ((IISSBBNN 997788-11-5555664433-664477-55)) iiss ppuubblliisshheedd bbyy NNoorrtthh AAttllaannttiicc BBooookkss aannddccaann bbee oorrddeerreedd oonnlliinnee oorr iinn bbooookkssttoorreess..TThhiiss 220000-ppaaggee bbooookk rreettaaiillss ffoorr $$2244..9955..RReevviieewweedd bbyy DDeebbrraa WWaasssseerrmmaann..

QUICK-FFIXVEGETARIANBy Robin Robertson

Most people livea hectic lifestylethese days, and any quick-and-easyvegetarian cookbook is greatlyappreciated. Quick-Fix Vegetarianserves up a number of creativevegan dishes, including Herbed

Mushroom Crostini (made withgarlic, mushrooms, and spices andserved on a baguette), Green Olive-Edamame Dip (with edamame,green olives, garlic, and tomatoesas ingredients), Phast Phresh Pho(Vietnamese soup prepared withseitan, scallions, rice noodles, beansprouts, and more), Panko-CrustedTofu Cutlets with Lemon-CaperSauce (consisting of tofu, pankobread crumbs, capers, and lemon),and Chocolate-Cherry Truffles(made with dried cherries, almondbutter, sugar, cocoa, and vanilla).Please note that nutritional analy-ses are not provided, and a few of the recipes are high in fat.

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VEGANLUNCH BOXBy Jennifer McCann

When JenniferMcCann’s sonstarted first grade, she realizedthat she was going to be packing a vegan lunch for him every dayfor the next 12 years. She put on her creative thinking cap andcame up with lots of fun, healthylunches. To my delight, she’s putmany of these menu ideas andrecipes together in Vegan LunchBox. Some ideas are quick andeasy, but a few take a little moretime. Several feature foods fromother countries, while others aredesigned to celebrate holidays.The book includes gorgeous colorphotos of many of the lunches.

My family has given a ‘thumbs up’ to all the recipes we’ve tried,including Cornish Pasties, LunchBox Fondue, Cheezy RoastedChickpeas, Polenta Fries, andTofu Fish Sticks. We can’t wait to try more ideas!

Don’t think Vegan Lunch Boxis just for kids, though. Lots of us adults take lunches to work orschool. (Despite the book’s title,the recipes even work well for aquick dinner.) Vegan Lunch Boxis a great book to add to your collection.

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THE FARMERS’MARKET BOOKBy Jennifer MetaRobinson and J.A. Hartenfeld

Nearly everySaturday morning, I shop at a local farmers’ market, so you can imagine how excited I was to come across a book focusing on the role farmers’ markets playin society today.

This book examines marketsin the Bloomington, Indiana, area;however, the information can beapplied nationwide. Readers willlearn much about the social, eco-logical, and economic power offarmers’ markets.

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THE ABC'S OF FRUITSANDVEGETABLESAND BEYOND By Steve Charney and David Goldbeck with illustrations by Maria Burgaleta Larson

If you are looking for a vegetarian-and vegan-friendly children’s bookthat promotes the consumption of fruits and vegetables, you willlove The ABC’s of Fruits and Veg-etables and Beyond. Part I consistsof poems describing fruits andvegetables in alphabetical order.Cute drawings accompany eachfood item. This section would be especially good for childrenbetween the ages of 4 and 6.

Part II of this book containsvegetarian recipes using fruits and vegetables, many of which are vegan or can easily be madevegan. It also includes jokes/riddles,fun project ideas, recommendedbooks and websites, and more.This section is in alphabeticalorder as well and is suited forolder children, from the ages of 7 to 12.

Readers should definitely recommend that their local librarypurchase this book.

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EARTH VOICEFOOD CHOICEBy Todd Winant

Earth Voice FoodChoice is a won-derful multimedia tool for par-ents, teachers, students, foodpersonnel, or anyone concernedabout the food served in schoollunches. It includes a manual in book form, a documentary in DVD format, and a websitewhere users can access handoutsand additional information. The goal of this project is todemonstrate how a plant-baseddiet can be simple and how it can serve as a solution to many of the problems that the UnitedStates is facing today. Anothergoal is to encourage the servingand eating of more whole grainproducts and organic plant foods.

Readers will learn why whatthey choose to eat or not eataffects our environment, includ-ing the water we drink, the soilneeded to grow food, and theamount of energy depleted to produce crops. Animal welfareissues, such as factory farming, are introduced, and the impact of diet on health is also discussed.

Most importantly, this projectexplains how school lunch pro-grams in this country are run andprovides suggestions to promotechange. Kid-friendly quantityrecipes are provided.

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OMNIBOBy Suzanne Freeman

Omnibo is a creative novella(longer than ashort story butshorter than anovel) that will certainly keep its readers’ interest. Omnibo arecloned animals, modeled afterbonobo apes, created by a hypo-thetical company named NorthAmerican DowSanto (NADS).

The inventor of Omnibo pro-duces addicting meat productsfrom the cloned animals. Once people start eating this meat, theywant to consume more and more.Demand increases, as NADS hadhoped, and the meat they producebecomes increasingly expensive to purchase.

Eventually, a team of NADSemployees steals some valuableOmnibo and keeps them as pets.After all, Omnibo are very cuteand gentle creatures. At first, theNADS officials are quite upsetwhen this happens since they fear that people no longer willconsume Omnibo meat if theyperceive Omnibo as pets. However,the company’s officials soon real-ize that people have become soaddicted to the meat that they do not care if Omnibo are alsocompanion animals.

Many ethical issues are dis-cussed throughout this brief yetthought-provoking fictional narra-tive. For example, Rosemary, thenovella’s main character, is con-fronted by her brother, Bronson,who is a longtime vegetarian.Bronson brings up animal rightsthemes and consistent vegan values,despite being in the minority.

MMeeaattlleessss MMeeaallss ffoorr WWoorrkkiinngg PPeeooppllee——QQuuiicckk aanndd EEaassyy VVeeggeettaarriiaann RReecciippeess ($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 recipes and tells you how to be a vegetarian withinyour hectic schedule using common, conve-nient foods. Spice chart, low-cost mealplans, party ideas, information on fast food restaurants, soy dishes, and more.Over 90,000 copies in print.

CCoonnvveenniieennttllyy VVeeggaann ($15) by DebraWasserman. Prepare meals with all the natural foods products found in stores today,including soymilk, tempeh, tofu, veggie hotdogs. . . . You’ll find 150 recipes using con-venience foods (including canned beans)along with grains, fresh fruits, and vegeta-bles. Menu ideas, product sources, and food definitions included. (208 pp.)

VVeeggaann MMeeaallss ffoorr OOnnee oorr TTwwoo——YYoouurr OOwwnnPPeerrssoonnaall RReecciippeess ($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 real-istically use 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 and special occasion entrées, plus desserts andsnacks. A glossary is also provided.

VVeeggaann iinn VVoolluummee ($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.

NNoo CChhoolleesstteerrooll PPaassssoovveerr RReecciippeess ($9) byDebra Wasserman. Includes 100 eggless and dairyless recipes. Seder plate ideas. (96 pp.)

VVeeggaann HHaannddbbooookk ($20) edited by DebraWasserman and Reed Mangels, PhD, RD.Over 200 vegan recipes and vegetarianresources. Includes sports nutrition, seniors’guide, feeding vegan children, recipes for egg-free cakes and vegan pancakes,Thanksgiving ideas, vegetarian history,menus, and more. (256 pp.)

VVeeggaann MMiiccrroowwaavvee CCooookkbbooookk ($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 suggestions and recipes for holidays and parties.

VRG Catalog


BBooookkss

SSiimmppllyy VVeeggaann ($14.95) by Debra Wasser-man and 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 house-hold products. Vegan menus and mealplans. Over 85,000 copies sold.

TThhee LLoowwffaatt JJeewwiisshh VVeeggeettaarriiaannCCooookkbbooookk——HHeeaalltthhyy TTrraaddiittiioonnss ffrroomm AArroouunndd tthhee WWoorrlldd ($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 sugges-tions and holiday recipes. (224 pp.)

VVeeggaann PPaassssoovveerr RReecciippeess ($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.

VVeeggeettaarriiaann JJoouurrnnaall’’ss GGuuiiddee ttoo NNaattuurraallFFooooddss RReessttaauurraannttss iinn tthhee UU..SS.. aanndd CCaannaaddaa($18). Whether you’re traveling on businessor planning a much-needed vacation, thisbook is certain to make your dining expe-riences better. This fourth edition lists morethan 2,200 restaurants, vacation spots, andlocal vegetarian groups to contact for moreinfo about dining in their areas. (448 pp.)

VVeeggaann MMeennuu ffoorr PPeeooppllee wwiitthh DDiiaabbeetteess ($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 prod-ucts, and recipes for enjoyable dishes, suchas Creamy Carrot Soup, Tangy Tofu Salad,Baked Bean Quesadillas, and French Toast.


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OOrrddeerr FFoorrmm

BBuummppeerr SSttiicckkeerrss ($1 each, 10+ $.50 each) “Be Kind to Animals—Don’t Eat Them”“Vegetarians Are Sprouting Up All Over”

RReepprriinnttss ffrroomm VVeeggeettaarriiaann JJoouurrnnaall

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Non-Leather Shoes, Belts, Bags, etc. ($5)Guide to Food Ingredients ($6)

Leprechaun 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.

TThhee SSoouupp ttoo NNuuttss NNaattuurraall FFooooddss CCoolloorriinnggBBooookk ($3) by Ellen Sue Spivak.

TThhee TTeeeenn’’ss VVeeggeettaarriiaann CCooookkbbooookk ($9.99) by Judy Krizmanic. This book is packed withhealth info, easy recipes, college cuisine,glossary terms, and more. (186 pp.)

VVeeggeettaarriiaann JJoouurrnnaall subscriptions are $20 per year in the U.S., $32 in Canada/Mexico,and $42 in other countries.

VVeeggaann SSeeaaffoooodd:: BBeeyyoonndd tthhee FFiisshh SShhttiicckk ffoorr VVeeggeettaarriiaannss ($12) by Nancy Berkoff,EdD, RD. According to a national VRG poll,almost 15 percent of Americans say theynever eat fish or seafood. Chef NancyBerkoff has created these unique and good-tasting vegan fish and seafood dishes. Afterusing this book, you'll agree with millionsof vegetarians who say: Sea Animals—Don't Eat Them! Inside these 96 pages youwill find sections about cooking with vegan'fish,' 'seafood' stocks and sauces, websitesoffering vegan 'seafood' products, andinfo about omega-3 fatty acids for vegans.Avoid fish but still enjoy the taste of thesea with 'Fish' Sticks, Ethiopian-Style'Shrimp' and Sweet Potato Stew, 'Crab'Rangoon, 'Tuna' Salad, and much more!


S URVIVING AS AN INDEPENDENT NATURAL

foods store is not easy in today’s highly competitive market. With the constant

expansion of supermarket-sized natural foods retailerssuch as Whole Foods and Wild Oats, small mom-and-pop stores struggle to keep their strong customer base.In addition to overcoming the seemingly impossibletask of price-matching multi-million dollar foodretailers, finding a receptive location is also a chal-lenge. Everything Natural—located in Clarks Summit,in the heart of Northeastern Pennsylvania (NEPA)—has definitely beaten the odds.

Longtime vegetarian and naturalfoods activist Barry Kaplan launchedEverything Natural in 1985 to providethe NEPA area with a store that offersvegetarian, holistic, and organic prod-ucts, ideas that were foreign to the areaat that time. However, it wasn’t thefood that first brought many of theearly customers to Everything Natural’saisles so much as the new store’s atmos-pherics, particularly its trendy andappealing music.

“In 1985, we started playing musicof our choice,” Kaplan said. “It wasthen known as new age music. People said they lovedit. They asked where to buy it, and that was one of our ‘a-ha’ moments. We started selling the music weloved and became the largest resource for that type of music in our region.”

Since then, Everything Natural has been thriving,offering classes, workshops, food, gifts, music, andother products centered around vegetarianism and natural living. Kaplan credits the rise of health con-sciousness to Everything Natural’s continued success.

“People have come to realize that there is an associ-ation between your health and your food,” he said.“That acceptance and awareness have brought morecustomers to our door.”

Aline Chang is the president of NEPA’s non-profitvegetarian support group, The Vegetarian Way, and

Vegetarian Action

spoke to the importance of reciprocal relationshipsbetween local organizations and regional stores.

“The staff at Everything Natural is always happy to post our flyers,” said Chang. “We refer people tothem, and they let folks know about us.”

Everything Natural’s customers come for a varietyof different products and reasons. They range fromethical vegetarians and health-conscious natural livingpeople to those who are just interested in products not offered by the major food chains. Kaplan speaks of the growing customer diversity.

“Some of our clientele come to us because they’re dealing with healthproblems and want advice, while otherscome in to get products that support a healthy, eco-friendly lifestyle,” he said.“And, of course, new vegetarians alwaysfind their way to us.”

With a nearby Wegman’s that offersa wide array of vegetarian and naturalproducts, one would think EverythingNatural would inevitably succumb tothe large retailer’s seemingly unbeatableprices. But Kaplan eschews the idea ofcompetition and claims that his storeeasily matches larger regional stores.

“For the most part, if people just shop for a basketof food, they’ll usually spend less here,” he said. “We’renot elitists; we’re real people who want to make naturalfoods accessible to other real people. We didn’t comeinto the business looking for gross profit margins. Wecame into it because of a passion for living better.”

Customers coming back to the store with successstories and accounts of enhanced vitality are most ful-filling for Kaplan.

“Sometimes it’s the littlest thing—and we may notknow at first—but it had profound meaning for them.To us, that’s a fulfillment of what our goals are.”

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Everything Natural By Bobby Allyn

Barry Kaplan inside Everything Natural

VVRR gg..CHANGE SERVICE REQUESTED

TTHHEE VVEEGGEETTAARRIIAANN RREESSOOUURRCCEE GGRROOUUPPVEGETARIAN JOURNALP.O. BOX 1463BALTIMORE, MD 21203www.vrg.org

NONPROFIT ORG.U.S. POSTAGE

PAIDBALTIMORE, MDPERMIT NO. 9169

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CRISPY CAT CANDY BARSAnd you thought that chocolate couldn’t get any better! Tree Huggin' Treats has introducedsome phenomenal chocolate bars that are entirely vegan and mostly organic. Their CrispyCat Candy Bars, each sporting between 70 and 92 percent organic ingredients, come inthree tasty varieties—Mint Coconut with its soft and flaky center, Roasted Peanut chock fullof salty goobers, and Toasted Almond, which is absolutely mountainous with nuts.

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AMY’S KIDS MEALS BAKED ZITIAs part of their new Kids Meals line, Amy’s Kitchenhas made a Baked Ziti meal that is sure to pleasepicky palettes. This yummy meal features organic ricenoodles topped with Amy’s pasta sauce and dairy-free cheese and is accompanied by a kid-sized servingof broccoli, handmade rice focaccia, and a crumblyapple crisp for dessert. Plus, this meal is vegan, gluten-free, and made with organic ingredients, so parentswill feel good about feeding it to their kids.

AAMY''S KKITCHEN,, IINC..P.O. BOX 449

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IT’S ALL GOOD VEGGIE CHICK’N AND BEEFThe next time you’re near the frozen foods section, keepyour eyes peeled for the signature apple-green labels of theIt’s All Good family of products. These mouth-watering meatalternatives include veggie chicken breasts in three choicesof sauces, veggie chicken and beef strips, veggie chickensatays, and other great options. With their enticing flavorsand authentic textures, these convenient choices are sure

to become staples in your freezer.

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