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of 91
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EAT GREEN LIVE WELL
ROASTED
VEGETABLE
LINGUINE WITH
TORN FRESH
BASIL, p. 64
healthy & hearty34recipes youll make again and again
Super soups for your heart
Fresh-baked bread(no kneading required)
Ultimate chili supper
Oats 5 ways
Easy homemadeveggie meatballs
30-minutmeal
for tw
February 2
vege tar iant imes
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Tondaretailerinyourarea,pleasevisitwww.wildwoodfoods.com
Withfourtimesmoreprobioticsthantheindustrystandard,WildwoodSoyogurtisloadedwithsurprisinglydelicious,digestion-promotinggoodnesstohelpyoukeepyourbalance.Itshighinber,andhighintaste.
A DELICIOUS
BALANCING ACTOF FIBER AND FLAVOR.
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February2010 | ISSUE 374 | VOL. 36 | NO. 3
features
A Cooks Guide toMushroomsFrom basic buttons to exoticenokis, mushrooms are flavor
and nutrition all-stars.
BY ALISON ASHTON
Feast of LoveTurn up the fun factor with
a Valentines Day party menu
laced with aphrodisiac foods.
BY MARIA LISSANDRELLO
Food Ways: OatsTasty new ways to enjoythe superfood staple.
BY MARY MARGARET CHAPPELL
coverPhotography by Beatriz Da CostaFood and prop styling by Anne Sophie Watine
on the coverMINUTE MEALS FOR TWO 28
EASY HOMEMADEVEGGIE MEATBALLS
SUPER SOUPSFOR YOUR HEART
FRESHBAKED BREADNO KNEADING REQUIRED
ULTIMATE CHILI SUPPER 50
OATS WAYS
APHRODISIAC
APPETIZER:
FETASTUFFED
PEPPADEWS,p.
vegetariantimes.com | February| 2010 1
contents
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staples
editors note
contributors
letters
this just in
recipe index
one-on-one
Issue 374, Vol. 36, No. 3 Vegetarian Times (ISSN 0164-8497, USPS 433-170)
is published monthly except June, August, and December by Cruz Bay Publishing, Inc.,
an Active Interest Media company. The known offi ce of publication is at 47 5 Sansome St.,
Suite 850, San Francisco, CA 94111. Periodicals postage paid at San Francisco, CA, and at
additional mailing offi ces. POSTMASTER: Send all address changes to Vegetarian Times,
PO Box 420235, Palm Coast, FL 32142-0235.
28dinner for two
42no kneading
required
goodsCreate irresistible Valentines Day
treats with these five fab kitchen tools.
BY GABRIELLE HARRADINE
eco-beautyIndulge your skin in chocolate bliss.
BY ELIZABETH BARKER
ask the docCan a menu change help relieve aches
and pains?
BY NEAL BARNARD, MD
healing foodsDiscover the therapeutic properties
of peppermint.BY MATTHEW KADEY, RD,
AND MARY MARGARET CHAPPELL
minutesTake a break from takeout with
these easy entres made for two.
BY NICOLE REES
veg liteFour homemade soups with
a good-for-your-heart twist.
BY ELLIOTT PRAG
techniqueHow to bake your own
no-knead breads.
BY NANCY BAGGETT
gluten-free pantryFor sweet and savory sauces that
outshine the competition, just
add arrowroot.
BY MARY MARGARET CHAPPELL
vegan gourmetThe ultimate chili supper.
BY LAUREN ULM
contents
2 February | 2010 | vegetariantimes.com
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STRONG BONES. HEALTHY HEART.
MORE ENERGY. AN ALL-IN-ONE DAILY
INVESTMENT IN YOUR HEALTH.
POCKETTHE BENEFITS
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Call 1.800.477.4462 or visit gnc.com for the store nearest you. 2009 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photo: Arnell
WOMENS ULTRA MEGA
VITAPAK
PROGRAMS
AN INVESTMENT IN YOU FROM
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Whether youre married,in a long-term relationship, decidedly single, orsomewhere in between, a yummyhome-cooked meal is still the goldstandard on Valentines Day.
It doesnt have to be elaborate, but itdoes have to be good. If youre short on
time and cooking for two (or just you),a delicious meal can be as simple aswhipping up a creamy Vegetables Kormaor a zesty batch of Rigatoni Puttanescawith Veggie Meatballs (both fromDinner for Two, p. 28).
For those of you in a festive mood,why not host your own soiree onFebruary 14? Our inspired party menu(Feast of Love, p. 62), starring a fewof our favorite aphrodisiac foods, willcharm guests and spark plenty of
conversation.Truth be told, we put a lot of heart
into this entire issue. Youll find goodadvice for cooking your way to a happierrelationship (Bonding While Braising,p. 14), plus great heart-shaped tools formaking irresistible Valentines treats(Sweet Shapes, p. 20). And becauseFebruary is American Heart Month,were treating your ticker to a littleTLC as well. Youll find fresh ideas torekindle your affection for cholesterol-
lowering oats (1 Food 5 Ways, p. 70),plus recipes for heart-healthful soups(WeySoup, p. 32), that are guaran-teed to deliver love at first bite.
Elizabeth Turner
PHOTOGRAPHY
:JENNIEWARREN;HAIRANDMAKEUP:DORITGENAZZANI,
USINGMAC
fe
el-good
food
4 February | 2010 | vegetariantimes.com
editorsnote
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Mario de LopezPhotographer, Sweet Shapes,p. 20;Feast of Love,p. 62What did you discover while on these assignments?
Models come alive when they eat aphrodisiac foods,especially Chocolate-Nutmeg Pots de Crme.Whats your most treasured family recipe?
My mothers Guatemalan banana leaf tamales.Yummy! Theyre a rare indulgence for me.Whats your No. 1 pantry staple?
A special aged balsamicit has so many uses.What fruit or veggie best describes you and why?
Ripe Hawaiian papayas. They are small, delicate,juicy, and sweet. Its a fruit with a nice disposition.Plus, they remind me of my childhood in Guatemala.
Nicole ReesRecipe Developer, Dinner for Two, p. 28Are you a flinger or a measurer?
I fling when I cook dinner, but I measure when I makedessert. Cooking is an improvisational act for me, butbaking is a real attempt to achieve a platonic ideal.Whats your No. 1 grocery staple?
Parsley. I adore it, and use it every day.What was your most memorable dining experience?
A late dinner in a tiny village in France in 1999.No one spoke English; we couldnt speak Frenchbeyond please, thank you, and more; but it
didnt matter. Our sheer delight in the food wasobvious, and that made the staff happy.What was your best improvisatory moment in
the kitchen?
I created the perfect sugar cookie when I was9 years old. Unfortunately, I was a flinger back thenand didnt have the foresight to record my doings.
Nancy BaggettRecipe Developer, No-Knead Breads,p. 42Whats your favorite edible Valentines Day treat?
Chocolatier Michael Recchiutis tarragon grapefruit
[chocolates] are an extraordinary treat. So are AtelierOrtegas cardamom chocolate bonbons. Dont makeme chooseboth flavor combinations are killers!What did you discover while on this assignment?
I knew that toasting rolled oats would bring out theirflavor, but while working on the Honey-Oat Breadrecipe I discovered that the easiest, quickest way totoast them is in the microwave oven.Whats your No. 1 grocery staple?
I always keep lots of ready-to-use greens in the fridge,because I have to have a big, leafy salad every day orI just dont feel properly nourished.
contributors
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EDITOR IN CHIEFElizabeth Turner
CREATIVE DIRECTORDaphna Shalev
FOOD EDITOR Mary Margaret ChappellCOPY CHIEF Don Rice
ASSOCIATE EDITOR Amy SpitalnickASSOCIATE EDITOR/WEB EDITOR Jolia Sidona Allen
MARKET EDITOR Gabrielle HarradineASSOCIATE ART DIRECTOR Scott Hyers
PRODUCTION DIRECTOR Cynthia LyonsPRODUCTION ASSISTANT Mark Stokes
EXECUTIVE CHEF Ann GentryCONTRIBUTING EDITOR Hillari Dowdle
NUTRITION CONSULTANT Antonina Smith EDITORIAL ASSISTANT Anna Monette Roberts
Editorial Advisory BoardNeal Barnard, MD, President, Physicians Committee for Responsible Medicine
Mark Blumenthal,Executive Director, American Botanical CouncilT. Colin Campbell, PhD,Director, Cornell-Oxford-China Diet and Health ProjectSuzanne Havala Hobbs, DrPH, MS, RD,Nutrition and Public Policy Consultant
Dean Ornish, MD,President, Preventive Medicine Research InstituteJohn Robbins,Founder, EarthSave, author of Diet for a New America
GENERAL MANAGERPatricia B. Fox
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lettersTEARS OF JOYYour October issue actually brought tearsto my eyes because you had four differentgluten-free pizzas (Pizza Forever, p. 56)
andan entire gluten-free birthday partymenu (Easy Entertaining, p. 52). Myfamily has been gluten-free for about ayear now, and of all the magazines outthere yours not only has the mostappealing recipes, but also by far the mostGF recipes. Our standard for a recipe issimple: is it wonderful? Fortunately for us,
your recipes are nearly universally yummy!SARA DEMMIN | YORBA LINDA, CALIF.
NATURALLY DELICIOUS
I just had to give praise for your latestholiday issue, and one recipe in particu-lar. After one bite of the Maple PumpkinSpice Bread (Naturally Sweet, Novem-ber/December,p. 42) I knew it was akeeper! I think it is the perfect fall bread(winter too), with just the right amountof moist richness one looks for on cold,
gray days. Being vegan, I substitutedflax gel for the eggs; I also addedchopped walnuts and dates instead ofhazelnuts. With fresh pumpkin and thewonderful spice combination, this cakebread cant be beat.
DEBORAH DILLER | NEW YORK
FROZEN ASSETS
For the Veg Lite: Freezer Pleasersarticle (January, p. 30), are we supposedto freeze the casseroles before baking?It wasnt clear in the article and Id liketo know before I try them. Some ofthem sound really yummy! Thanks.
HEIDI KENT | VIA EMAIL
Editors Note:Each casserole wasdesigned to work both ways: To bake and
serve right away, follow the first set ofbaking instructions. If you want to freezea casserole for later use, simply assembleit right up to the baking stage, cover withplastic wrap, and freeze. When ready tocook, replace the plastic wrap with foil,bake according to the frozen cooking
instructions (the last set of instructionsin each recipe), and enjoy.
FLOP CHEFS
I just read your Editors Note in theJanuary issue. Im glad Im not the onlyone who thought the veg-themedepisode of Top Chefwas odd. I wassurprised that these educated chefscouldnt come up with well-rounded
vegetarian dishes. Their careers will be
very challenging if they keep fightingagainst the vegetarian/vegan population.KAREN BACON | ERRINGTON, B.C.
SPLENDID SUPPER
My husband and I just celebrated oursecond anniversary in Denmark, which isnot the best country for vegetarianrestaurants. Instead of going out, I madethe Autumn Splendor dinner for two(October, p. 66). It was spectacular! Livingin a foreign country can be difficult, and
I am so grateful to have my subscriptiondelivered across the ocean to me.
MEAGAN PALMER | COPENHAGEN, DENMARK
For the record:In Januarys Beat theTrap (p. 69) chef Myra Kornfeld wasmisquoted as recommending a combo ofcumin, ginger, chili powder, and oreganoto create Mexican flavor for recipes. Myrapoints out that while cumin, chili powder,and oregano make a great Mexican blend,ginger doesnt belong in the mix.
VT
10 February| 2010 | vegetariantimes.com
community
FAB 5
. Garlic and Kale Soup, p. 36
. Key Lime Pie, p. 52
. German-Style Warm Potato Salad,p. 29
. Butternut Squash and Duxelles Casserole, p. 60
. Honey-Oat Bread, p. 46
We only print recipes we think are terrific, but each month we always have
a few favorites. These are our top five from this issue:
Send your letters to: [email protected]
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2009 Mexican Hass Avocado Importers Associat ion
discover all the health benefits @ theamazingavocado.com
your recommended daily allowance of WOW!Prepare to be amazed by Avocados from Mexico. With their mono and polyunsaturated
good fat, they add a rich, creamy taste to the foods you love. Whats more, theyre versatile,
simple to prepare and loaded with nearly 20 vitamins, minerals and even phytonutrients.
And thats enough to make any meal exciting.
the amazing avocado
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2009 SOYJOY
Whole soybeans startoutgreen, thenbecome smaller, goldenbeans
as they mature. But what wholesoy losesin size, it gains in protein
and fiber.And its loaded with other nutrients like potassium and
antioxidants. That s why we use on ly mature, whole soybeans.
We mix them with fruit and bake themto make SOYJOY.
This iswholesoy.Smallinsize,big innutrients.
LEARN MORE AT SOYJOY.COM
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I buy an 18-year-old aged balsamic vinegar of Modena at my local gourmet kitchen store.
This vinegar is so good, my knees shake just a little bit each time I try it. VINCENT
Bragg Apple Cider Vinegar. I use it in salads, marinades, tofu and tempeh dishes, and mixed
with green clay for a lovely face mask! DONNA
My mom taught me this calorie-saving trick for salads: use a small amount of your favorite
store-bought vinaigrette, then shake a healthy dose of rice vinegar on top. More flavor, less
oil, total satisfaction. LIZ
White balsamic is my new favoriteI use it in recipes that call for apple cider vinegar or white
wine vinegar, and it takes the dish to a new, elegant level. DENISE
I love reducing balsamic vinegar by heating it in a pan until about two-thirds of if hasevaporated. The flavors are concentrated, sweet, and just beautiful! I love drizzling it over a
simple risotto and grilled vegetables. HOLLY
tell vtFor calorie-conscious cooks, vinegar is an essential flavor enhancer.Whats your favorite vinegar, and how do you use it?
Umeboshi vinegar! A little goes a long
way. A dash into guacamole or a
sprinkle into udon noodles makes for a
special, unique taste. Salty, loaded with
health benefits, and inexpensive,
umeboshi vinegar is my shining star in
the vinegar pantry! KRISTINE
community
next question:Whats your favorite wayto get a rich supply ofantioxidants into your diet?Visit vegetariantimes.com/tellvt
to share your answerand see what others
have to say. Our favorite responses will
be published in the next issue of VT.
Glasswort (Sea Asparagus) and Sugar Snap PeasS E R V E S | V E G A N | G L U T E N F R E E
Sujata Threja Pherwani of San Francisco first discovered glasswort, anedible, salty plant that grows on salt marshes, at a vegetarian restaurant inHolland. Back home in California, her friends raved about this new greensuperfood. It has become a staple in my kitchen, says Pherwani. Shescertainly convinced VTeditors, who love its crunchy texture. Pherwanisuggests serving this recipe over bulgur and chickpeas.
1 cups fresh glasswort
or salicornia
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 cup fresh sugar snap peas
1 tsp. toasted sesame oil
1.Cover glasswort in large bowl ofcold water. Soak 30 minutes toremove salt; drain.
2.Heat oil in skillet over mediumheat. Add garlic, and saut 1 minute,or until golden. Add glasswort, andcook 5 minutes, or until glasswort iswilted. Add sugar snap peas, andsaut 5 minutes more. Stir in sesameoil, and serve.PER /CUP SERVING: CAL; G PROT; G TOTAL
FAT
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bonding while braising
THIS JUST INNeed-to-know info about your health, diet, mind, body, and the world you live in
Looking to sparksome
romance with your valentine?
Head to the kitchen and get
ready to turn up the heat.
Couple cooking creates
unexpected moments of
intimacy, say husband-and-
wife chef team Mark Reinfeld
and Jennifer Murray, coauthors
of The Minute Veganand
The Complete Idiots Guide to
Eating Raw. Cooking together
lets you cocreate a magnifi-
cent culinary symphony,
Reinfeld adds.
Here, the couples hot tips for spicing things up:
Now that your appetite is whetted look for recipes from Mark Reinfeld and Jennifer Murray in our March issue.
Be spontaneousDesignate the kitchen a lighthearted zone. Remember the point is spending time
together, not creating an award-winning souffl . Good food is just a bonus, says Murray. Add levity by
snapping candid pictures, such as when popping a dish in the oven. Murray keeps things light by telling
her husband jokes: We try to keep each other laughing through the whole process.
ExperimentTackle a big project that requires teamwork. Make vegetarian bourguignon together,
Reinfeld suggests. Pursuing the common goal of mastering an ambitious recipe can be exhilarating for
the two of you.
Get chattyTake advantage of busywork, such as chopping veggies or scrubbing pots, to swap fond food
memories. Tell stories of favorite foods from childhood or your travels. Kitchen talk can also offer a way to
check in with each other. We use our time in the kitchen together for catching up on the little things,
says Murray.
Pump up the romanceLight candles and set an attractive table to enjoy your culinary creations.
Music also stirs amorousness: Weve been known to break into dance moves while mixing, stirring,
or waiting for the food to come out of the oven, Reinfeld says.GINA ROBERTS-GREY
14 February| 2010| vegetariantimes.com
EDITED BY Amy Spitalnick ILLUSTRATION Bee
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OATSPHOTO
BYMARENC
ARUSO
Eating whole-grain cereal for breakfast
can start your day off with a healthful dose
of antioxidants, suggests a University of
Scranton study. The study found levels
of antioxidant powerhouses known
as polyphenols in whole-grain flours
that, gram for gram, rival those in fruits
and veggies. Specifically, grains contain
phenolic acids, which have been shown to
outdo vitamins C and E in helping protect
heart health. For their higher antioxidant
content, choose whole-grain oat or corn
over wheat cereals, advises study author
Joe Vinson, PhD. Among whole-grain
snacks, the study found the highest
antioxidant levels in popcorn.
DOTHERESEARCH
HIGHSCORING GRAINS
For a tropical vacation from your everyday H20,
try coconut water, now available in Tetra Paks at most health food stores.
Not to be confused with coconut milkmade from the pulp of themature nutmildly nutty-tasting, fat-free coconut water is produced
from young green coconuts. According to Bruce Fife, ND, author of
Coconut Water for Health and Healing, its one of the best natural sources
of the blood pressurelowering electrolyte potassium. Because the
electrolyte balance is very similar to that of human blood, coconut water
has been used as IV fluid when commercial solutions were unavailable,
he notes. Drink it straight up, try it in a smoothie with your favorite
frozen fruit, or use it in place of plain Jane H20 when cooking a batch of
rice. Just make sure the packaging states 100% pure coconut water.MATTHEW G. KADEY, RD
coconut water: the inside story
TREN
DA
LERT
The maximum number of
teaspoons of added sugar
a day the American Heart
Association recommends
for most women.[Source: Circulation]
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16 February| 2010| vegetariantimes.com
Snuggle up and gratify your senses with the ultimate comfort beverage.
Whether your taste runs to traditional milk chocolate or a complex burst of
bittersweet, here we serve up some palate-pleasing hot cocoa.ANNA MONETTE ROBERTS
sip and sigh
COCOA WINNING NICHE WHY ITS HOT SHOPPING INFO
Vosges
La Parisienne
Couture Cocoa
Dagoba Organic
Unsweetened
Drinking Chocolate
Equal Exchange
Organic Drinking
Chocolate
Rich and satisfyingaccents that definitelydeliver
Most cultivatedcocoa
The espresso of cocoa,with an exquisite blendof delectable darkchocolate
Best sugar-freetreat
All chocolaty goodnessand no bitter aftertaste
Tastiest classicstyle
$15/8 oz.;vosgeschocolate.com
$11.95/8 oz.;dagobachocolate.com
$10/13 oz.;equalexchange.com
Ah!laska Organic
Non-Dairy
Chocolate Mix
A frothy (dairy-free),creamy concoction
Most lusciouslow-fat
$7.99/12 oz.;ahlaska.com
TASTE
TEST
NATURAL RXProblem:Sore throat
Solution:Sage
The scoop:A sore throatdoesnt just hurt when you
laugh, youre also going to feel
it when you talk, swallow, or
even breathe. An herb found in
most kitchens, Salvia offi cinalis,
may offer some relief: a study in
the European Journal of Medical
Researchfound that a spray
containing sage leaf extract beat
out a placebo in easing sore
throat pain. Or try a homemadesage gargle, suggests Tieraona
Low Dog, MD, fellowship
director of the Arizona Center
for Integrative Medicine:
Pour 1 cup of boiling water over
1 tablespoon of fresh sage leaf,
and steep 10 to 15 minutes.
Strain. Add teaspoon of salt,
and stir. Let cool. Gargle for
20 seconds two or three times;
repeat three to five times a day.What to look for:If purchasing
a ready-made spray, choose one
that combines
sage with other
soothing herbs
such as aloe vera.
DAN FIELDS
Gaia Herbs Sage & AloeThroat Shield Spray,$19.99/30 mL(gaiaherbs.com)
Here, get VIP access to the White House kitchenwhile not all the recipes are veg, you will find such
dishes as No-Cream Creamed Spinach. Youll also get the inside scoop on the Obama administrations
food initiatives, and view ongoing coverage of the White House Kitchen Garden.
obamafoodorama.blogspot.com
hot click!
STOCKFOOD.C
OM/JORNR
YNIO
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Discover a New World with Heirloom GrainsThey say history always repeats itself, and with the selection of heirloom grains from Bobs Red Mill,
youll understand why. Bobs Red Mill has explored history and traveled the world for heirloom grainsto excite your palate. From the pyramids of Egypt to the Incan ruins of South America, these unique
grains have been renowned for centuries for their distinct flavors. Discover the secrets of ancient cultures
and try Bobs Red Mill heirloom grains today.
Whole grain foods for every meal of the day.
www.bobsredmill.com/VT 1.800.349.2173MADEINTHEU.S.A.
MADEINTHE
..A.
Circle reply #2 on Info Center card
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carrot & stick Who walks the walk whos nothing but talkCARROT TO
Windsor Castle,for serving a vegan banquet during
an eco-minded interfaith conference. Hosted byBritains Prince Philip, the Many Heavens, OneEarth: Faith Commitments for a Living Planetconference gathered nearly 200 religious leaders fromaround the globe this past November. Initiativesincluded printing sacred books, such as the Bible andthe Koran, on environmentally friendly paper, and
introducing eco-tourism policies for religious pilgrimages. Thebanquet menu featured a roasted pear salad with cobnuts andsteamed celeriac; portobello mushrooms stuffed with artichoke,red onion, and thyme on pearl barley; butternut squash risotto;and roasted root vegetables. The vegan meal not only accom-
modated various faiths dietary requirementsobservantMuslims and Jews shun pork products, and religious Hindusavoid meat and eggsit also supported the conferencespromotion of sustainable practices. A new study by the WorldWatch Institute, a global issues research organization, foundthat 51 percent of all CO2emissions worldwide are directlyattributable to livestock and their by-products.
STICK TO
NASA,for green-lighting research using squirrel monkeys to
test how harsh radioactive environments might affectastronauts traveling through deep space on interplan-etary flights. It is still largely unknown how thisradiation would affect human behavior on long-dura-tion missions, says NASA spokesman Grey Hauta-luoma. Animal advocacy groups counter that thegenetic and physiological difference between primatesand humans make any conclusions suspect. In a federalpetition to halt the research, the nonprofit Physicians
Committee for Responsible Medicine called the experimentscruel, unnecessary, and lack[ing] scientific merit. They alsomay violate the Sundowner Report, NASAs own principles for
the ethical care and use of animals, which requires researchersto consider the scope of societal good that may come from anexperiment utilizing animals. Interplanetary human travel is,at best, a highly speculative aim for the foreseeable future, thepetition stated. To put animals through radiation tests nowin anticipation of such an enterprise is in no way justified.
RACHEL DOWD
THIS JUST IN
18 February| 2010| vegetariantimes.com
Her propulsive leapsacross the stage could symbolize Constance Stamatious
fast-rising career. A member of the acclaimed Alvin Ailey American Dance Theater
since 2007, the 25-year-old has danced principal roles in such signature Ailey works as
Revelations. The companys 2010 U.S. tour launches in February. MICHAEL KAMINER
QHow common is a vegetarian lifestyle in the dance world?AI would say its pretty common. When I was a student at the Ailey School,I knew many vegetarians and vegans. When I started eating vegetarian, Ipersonally saw an instant difference in rehearsals and in my performances. I feltso much lighter and more energetic. Eating meat made me tired and sleepy.I would struggle just to get through the day.
QYou must expend an incredible amount of energy during a performance.How do you fuel up?AI keep almonds and other nuts in the theater case I travel with, to get anextra boost before I go onstage. And I never miss a meal: I always eat breakfast,lunch, and dinner, and I snack in between. I eat lots of tofu, seitan, soy, andplenty of vegetables.
QYou recently returned from Greece, where you have family. How was itsticking to your eating regimen there?
AMuch of my family in Greece is vegetarian as well. They cook vegetariandishes, and make a lot of vegetable juices. In Greece you can always gethummus, pita, and dolmades.
LEAPS &BOUNDS
[Q&A]
PHOTOBYANDREWE
CCLES,
COURTESYALVINAILEYAMERICANDANCETHEATER
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Available at fine health food stores everywhere.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. **At time of manufacture. 2010, American Health, Inc. 109909mva
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I love beets, and I look forward to using both red andgolden varieties every winter. One of my favorite waysto prepare them is to boil them with a bit of whitebalsamic vinegar, which doesnt compete with theirnatural flavor. Once the beets are cooked, I like to slice
them paper-thin with a mandoline and stuff them [like a pocket]with cashew cheese. Or I roll them up with a tofu ricotta, which
I batter for vegan tempura. Diced beets also make a nice additionto a composed salad. One tip is that you can keep the skins onuntil the beets are cooked, when the skins are easier to remove.
Also, the beet greens are highly nutritious, so dont throw themaway. I blanch them, then saut them with olive oil, salt, andpeppervery simple, very much like the way I would cookcollard greens or kale.
Tal Ronnensinaugural cookbook, The Conscious Cook,
holds true to his MO: create visually stunning meatless dishes
that are as satisfying as they are healthful. We asked the chef
who dreamed up the recipes for Oprahs three-week vegan
cleanse which veggie he turns to when the weather outside isfrightful. Heres what he said. M.G.K.
COURTESYL
ARRYG
OLDS
TEIN
aska
chef?
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BY Gabrielle Harradine
goods
20 February| 2010 | vegetariantimes.com
P H O T O G R A P H Y : M
A R I O
D E L O P E Z ; S T Y L I N G : E M I L Y H E N D E R S O N
sweet shapesFive fab tools that create irresistible
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Produce bakery-stylebeauty using the KingArthur Flour ValentineLinzer Cutter Set. Another
reason to love King ArthurFlour: its 100 percentemployee owned. $14.95;kingarthurflour.com
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This year, take extra precautions.
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1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad is a consultant to The Ester C Company.
Circle reply #22 on Info Center card
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Revive your warm-weather glow withCoco-Zen Chocolate Brownies Chocolate Salt Scrub
($14.50/4 oz.; coco-zen.com), a Dead Sea saltbased
body slougher featuring organic cocoa powder and
sweet almond oil.
BY Elizabeth Barker
P H O T O G R A P H Y
M A R E N C A R U S O
S T Y L I N G
C H R I S T I N E
W O L H E I M
22 February| 2010 | vegetariantimes.com
eco-beauty
Simply Divine BotanicalsHow Now Brown Cacao Skin
Softening Body Dessert
($29.95/8 oz.; simplydivine
botanicals.com) summons
organic raw cocoa butter,
coconut cream, and avocado
oil to remedy winter-rough-
ened hands and body skin.
CHOCOLATE
BLISS
A face wash formu-lated to help smooth
away fine lines,Amala
Cocoa Bean Rejuve-
nating Cleansing Milk
($40/1.7 oz.; amala
beauty.com) combines
cacao extract, aloe,
and lemon peel oil to
replenish skin whilegently cleansing.
With its double doseof antioxidant power,
Ikove by Florestas
Aa Chocolate Body
Moisturizing Lotion
($23.99/1.7 oz.;
store.florestas.us)
helps shield skin
from environmental
damage all day long.
The next best thing to bathing inreal chocolate, Philip B Chocolate
Milk Body Wash & Bubble Bath
($35/11.8 oz.; philipb.com) invites
you to suds up with a scrumptiously
silky blend of cocoa butter, oat pro-
tein, and amino acids.
Indulge in cacao beansourced beauty goods
Stash a tin of BadgerCreamy Cocoa Every Day
Body Moisturizer($15/2 oz.;
badgerbalm.com) in your desk
drawer, then treat yourself to
a quick hand or neck massage
when you need to unwind.
Packed with organic, fair trade
certified cocoa butter,
this yummy-smelling balm
softens as it destresses.
A Valentines Day bonbon isnt the only way to satisfy a
chocolate craving. With all the intoxicating aroma of a chocolate
treat, cacao-enhanced beauty products supply skin with anti-
oxidants that can help slow the aging process, says Ginger
McLean, spa director of The Hotel Hershey in Hershey, Pa.
Antioxidants also abound in cocoa butter, an emollient producedfrom cacao beans thats perfect for soothing winter skin.
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A TASTE OF
GOODNESS
What is good taste?For most people taste is simply a matter of flavor.
We believe that the taste of goodness is about making conscious
and thoughtful decisions about the foods we eat, the planetwe share and the people we work with every day.
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Circle reply #25 on Info Center card
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QI have chronic arthritis and a bad back, and am worried about the sideeffects of pain medications. Are there any natural pain remedies?
AAbsolutely. Surprising as it may sound, the answer to many kinds of painfromsore joints and back pain to headaches and stomachachesmay be in the kitchen,rather than the medicine cabinet.
Foods fight pain in three main ways: First, certain foods can cool inflammation.
As I wrote in my January column, natural plant oils (flax, evening primrose,borage, and others) have an anti-inflammatory effect that may help relieve sorejoints. Even more importantly, some foods trigger pain, and a quick menu changeis often all you need for relief. Among the common pain triggers are dairy prod-ucts, eggs, citrus fruits, meat, and wheat, and they can play major roles in mi-graines, sore joints, and some digestive problems, such as Crohns disease. Eliminat-ing a food from your diet for about two weeks and then reintroducing it may helpyou identify sensitivities.
Second, a diet change can improve circulation. When Dean Ornish, MD, useda vegetarian diet, along with exercise and stress management, to improve circula-tion in heart patients, many of his research participants had been on medicationsfor years without relief. But with simple diet and lifestyle changes, their arteries
OILSPHOTO
GRAPH:MIKELORRIG;STYLING:JULESMOORE
Can a menu change provide relief?Rxfor painbegan to open up again, and their chestpain melted away.
Amazingly enough, poor circulationmay also be a key contributor to backpain. In the same way that a meaty dietand smoking can constrict the arteries tothe heart, they also limit blood flow tothe spine. Without a good blood supply,the leathery discs that act like cushionsbetween the vertebrae become fragile.
If a disc breaks open, it is like a pillowlosing its stuffing. Its soft core squeezesout and can pinch a nerve, causing pain.
A research team in Finland used aspecial scanning technique to measure thearteries to the lower back of 51 peoplewith chronic back pain. They foundconstricted arteries much more often inback-pain sufferers, compared with theaverage person. Later, a Japanese teamshowed that surgically restoring circula-tion to the back improves back pain.
These studies show that back pain is notnecessarily caused by heavy lifting or alumpy mattress. Often, it is caused bypoor circulation.
Third, a menu change can rebalancehormones. This makes all the differencefor menstrual cramps. Several years ago, ayoung woman called my office complain-ing of excruciating menstrual pain. Shecould barely get out of bed. I prescribedpainkillers to ease her immediate symp-toms; I also suggested that she try a diet
change to see if she could head off painthe following month. That meanteliminating animal products and empha-sizing vegetables, fruits, whole grains, andbeans. Indeed, this rather simple dietchange virtually eliminated her pain.
To put this diet to the test in largernumbers, we invited women with painfulmenstrual cramps to try a low-fat vegandiet for two months. The menu changereduced pain severity and duration andalso improved PMS symptoms.
BY Neal Barnard, MD
askthe doc
24 February| 2010 | vegetariantimes.com
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Why would a change in diet help?Because it can affect the hormones thatcontribute to pain. Heres how: Everymonth, estrogensfemale sex hormones
thicken the lining of the uterus inanticipation of pregnancy. At the end ofthe monthly cycle, as menstrual flowbegins, the disintegrating uterine liningreleases prostaglandins, a group ofchemicals that cause cramps. Our theoryis that if fewer estrogen particles wereflowing through your bloodstream, thereshould be less uterine thickening, lessprostaglandin release, and less pain.
It turns out that a diet change can helpeliminate excess estrogens. Every minute
of the day, your liver filters your blood,removing estrogens and sending theminto the intestinal tract, so they can leavewith the wastes. In order to work, thissystem depends on fiber. If there is plentyof fiber in the intestinal tract, estrogenbinds to the fiber and promptly exits yourbody. If you dont eat enough fiber, yourliver still removes estrogens from theblood and sends them into the intestine,but with no fiber to adhere to, theseestrogens pass from the intestinal tract
back into the bloodstream. A high-fiber,plant-based diet helps get your hormonesinto balance, helping to prevent men-strual pain. It may be that the samehormone-control method can help withendometriosis and some types of cancerpain, but this has not yet been tested.
There are many other ways that foodscan fight pain. Capsaicin, which giveschiles their spice, is an active ingredientin some joint-pain creams; as the tinglekicks in, the joint pain subsides. Ginger
also appears to ease joint pain. Vegandiets have been shown to ease the nervepain of diabetes; they may also helpprevent painful kidney stones.
So, while painkilling drugs have theirplace, for many common aches andpains, a menu change can be just whatthe doctor ordered.
Neal Barnard, MD, lives in Washington, and
is the author of Foods That Fight Pain(Rodale 2008).
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PHOTOGRAPHY Mike Lorrig PROP STYLING Jules Moore
peppermintThis therapeutic herb does a lot more than put the cool in candy
Adding lively aroma and freshflavor to after-dinner mints, candy canes, and those
iconic patties, peppermint (Mentha piperita) owes its cool burst to menthol. This volatile oilrelaxes the smooth muscle of the digestive tract to soothe a wide range of stomach woes,
including indigestion and gas, explains Jenn Dazey, ND, of Bastyr University. A November
2008 research review in the British Medical Journalsuggests that peppermint oil may help
ease symptoms of irritable bowel syndrome. Peppermint also aids in thinning mucus when
battling a pesky cold, Dazey says.
26 February| 2010 | vegetariantimes.com
BY Matthew G. Kadey, RD
RECIPE BY Mary Margaret Chappell
healingfoods
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To ease stomach ailments,
take 0.2 milliliter of
peppermint oil in enteric-
coated capsules up to threetimes daily, 30 minutes
before meals. For respira-
tory conditions and to aid
breathing, inhale the
steam from 2 cups of
boiling water spiked with
one drop of peppermint
oil, up to three times a day.
Supplement Savvy
EAT IT UPConsider brightening a fruit salad,roasted root vegetables, tomato soups,mashed potatoes, or fiery curries witha handful of chopped peppermint leaves.Whenever possible, choose superior-flavored fresh leaves over dried. Becausethe mint you buy in the supermarket isoften spearmint, which has less menthol,try growing your own organic pepper-mint. The herb will easily flourish ina pot on your deck or a sunny window-
sill; just keep the soil moist.To brew a tea for help in settling the
stomach and aiding digestion, Dazeyrecommends pouring 1 cup of steamingwater over eight to 10 fresh peppermintleaves or 1 to 2 teaspoons dried leaves,and steeping covered so that the volatileoils dont escape. You can enjoy this teasafely four to five times dailyunless youhave acid reflux or gallbladder issues,then its best not to imbibe. Whenchoosing packaged peppermint teas,
look for sealed individual tea bags toensure the healing oils are not lost,advises Dazey: If the box smells likepeppermint, dont buy it.
Minty Winter TabboulehS E R V E S | V E G A N
Chopped fresh herbs are the dominantingredient in this grain salad. For
beautiful bouquets of fresh peppermintat bargain prices, shop for the herb at
Asian grocery stores.
cup bulgur
2 cups tightly packed fresh
peppermint leaves
2 cups tightly packed fresh
parsley leaves
1 small red onion, peeled and quartered
1 clove garlic, minced (1 tsp.)
2 cucumbers, peeled, seeded,
and diced (2 cups) cup chopped toasted hazelnuts
6 oil-packed sun-dried tomatoes,
rinsed, patted dry, and minced,
plus 3 Tbs. oil from jar
cup lemon juice
1.Cook bulgur according to packagedirections. Cool; transfer to bowl.2.Pulse peppermint, parsley, onion,and garlic in food processor until finelychopped.
3.Stir peppermint mixture, cucumbers,hazelnuts, sun-dried tomatoes and oil,and lemon juice into bulgur. Seasonwith salt and pepper, if desired. Chill30 minutes, or overnight.PER CUP SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD; G FIBER;
G SUGARS
Canada-based writer Matthew G. Kadey,
RD, ate way too many peppermint patties
while growing up.
For beautiful bouquets of fresh peppermint at bargainprices, shop for the herb at Asian grocery stores.
Made from the volatile oils ofpeppermint leaves, aromatic purepeppermint extract can be used to gussyup chocolate mousse and cakes, smooth-ies, homemade sorbet, hot cocoa, andfrosting for cupcakes and cookies.
*These statements have not been evaluated by the FDA. This produis not intended to diagnose, treat, cure or prevent any disease.
, Ester C and The Better Vitamin C are registeredtrademarks of The Ester C Company. U.S. Patent Nos. 6,197,8
and 6,878,744.1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyis a consultant to The Ester C Company.
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2010, American Health, Inc. 10080
You can
stop
time, but
wouldnt
it be niceif you
could
slow
it down?
Circle reply #22 on Info Center card
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Tired ofeatingleftoversall weeklong?Switch upyourdinner
routinewith thesesimple,serves-tworecipes
PHOTOGRAPHY Pornchai Mittongta re FOOD STYLING Robyn Valarik PROP STYLING Dani Fisher
Its easy to fallinto a take-out habit when its just the two of you, especially
after a long, cold winter day. These satisfying one-dish meals put dinner on
the table in under 30 minutesabout as long as it takes for a pizza to be
delivered. From hearty basil meatballs and pasta to a mild creamy curry to
a Swiss-style potato cake made with marinated artichokes, theres plenty of
textural and flavor variety to perk up your weeknight routinewithout any
leftovers to have to pack up.
dinner for two
BY Nicole Rees
RIGATONI PUTTANESCA
WITH VEGGIE MEATBALLS
28 February| 2010| vegetariantimes.com
minutes
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Rigatoni Puttanescawith Veggie MeatballsS E R V E S | M I N U T E S O R F E W E R
Vegetarian sausage substitutes makegreat meatballs that come together
in a snapwithout the need for addingeggs as a binder. If you prefer milderolive flavor, use California olives.For a more pronounced, salty flavor,use kalamatas.
4 oz. dried rigatoni pasta
7 oz. (half of 14-oz. pkg.) soy sausage
substitute, such as Gimme Lean
(1 cup packed)
cup breadcrumbs
2 Tbs. grated Parmesan cheese,
plus more for garnish, optional 1 Tbs. chopped fresh parsley
2 Tbs. chopped fresh basil, divided
2 cloves garlic, minced (2 tsp.), divided
tsp. ground black pepper
1 cup tomato sauce, no salt added
2 Tbs. chopped black olives, optional
1.Cook pasta according to packagedirections. Meanwhile, combine soysausage, breadcrumbs, Parmesan cheese,parsley, 1 Tbs. basil, 1 tsp. garlic, and
pepper with fingers.2.Coat large skillet with olive oilcooking spray, and heat over medium-high heat. Roll soy sausage mixture into12 balls, about 2 Tbs. each. Cookmeatballs 5 to 6 minutes, or until evenlybrowned. Add tomato sauce, olives,remaining 1 Tbs. basil, and remaining1 tsp. garlic. Cover, and reduce heat tomedium-low. Simmer 3 to 5 minutes tolet flavors meld.3.Drain pasta, and stir into tomato sauce
mixture. Divide between two plates.Sprinkle with Parmesan cheese, if using.PER CUP SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
German-Style Warm Potato SaladS E R V E S | V E G A N | M I N U T E S O R F E W E R
This green beanlaced potato salad ishearty enough to serve as an entre,but you could also pair it with grilled
vegetarian sausages for a bigger meal.
If you dont have white balsamic vinegarin your pantry, use any mild variety,such as white wine or rice vinegar.
8 oz. baby red potatoes,
cut into 1- x -inch pieces
4 oz. green beans, cut into
2-inch pieces
3 Tbs. olive oil
3 green onions, white and pale-green
parts chopped ( cup)
2 Tbs. white balsamic vinegar
2 Tbs. chopped fresh parsley
1 Tbs. chopped fresh tarragon or dill
4 cups loosely packed baby spinach leaves
1.Cook potatoes in pot of boiling saltedwater 8 minutes, or until tender. Addgreen beans during last minute of cooking.
2.Meanwhile, heat oil in skillet overmedium heat. Add green onions.Cook 3 to 4 minutes, or until tenderbut not browned. Remove from heat,and stir in vinegar.3.Drain potatoes and green beans.Toss with olive oil mixture, parsley, andtarragon. Season with salt and pepper,if desired. Serve warm on bed of spinach.PER CUP SERVING: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
German-Style Warm Potato Salad
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Vegetables KormaS E R V E S | G L U T E N F R E E | M I N U T E S O R F E W E R
The only nontraditional thing aboutthis Indian dish is the frozen vegetables.To make it vegan, substitute lightcoconut milk for the evaporated milkor heavy cream.
cup basmati rice
2 medium tomatoes, cut into chunks
small white onion, cut into chunks
1 Tbs. minced fresh ginger
1 Tbs. vegetable oil
tsp. garam masala or curry powder
tsp. plus tsp. ground cardamom
2 Tbs. golden raisins
2 cups frozen mixed vegetables,
such as green beans, cauliflower, carrots,
lima beans, and zucchini (12 oz.)
1 7-oz. can chickpeas, rinsed and drained( cup), optional
3 Tbs. fat-free evaporated milk or
heavy cream
1 Tbs. toasted slivered almonds, optional
1.Cook rice according to packagedirections.2.Pure tomatoes, onion, and ginger topaste in food processor or blender.3.Heat oil in saucepan over mediumheat. Add garam masala and cardamom,
and cook 30 seconds, or until fragrant,stirring constantly. Add tomato pureand raisins. Simmer 2 minutes, or untilsauce thickens slightly.4.Stir in frozen vegetables; chickpeas,if using; and evaporated milk. Seasonwith salt and pepper, if desired. Cover,
reduce heat to medium-low, and simmer6 to 7 minutes, or until vegetables aretender. Serve over rice. Sprinkle withalmonds, if using.PER /CUP SAUCE OVER /CUP RICE: CAL; G PROT;
G TOTAL FAT
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Heres a simple prescriptionfor heart health: a bowl of steaming
hot soup. Vegetable-based soups are chock-full of natural medicine,
from system-strengthening vitamins and antioxidants to cholesterol-
reducing soluble fiber. Theyre also low in saturated fat, sodium, and
calories. When it comes to the hearty bowlfuls on the following pages,
every spoonful helps the medicine go down.
BY Elliott Prag
MINESTRONE WITH
SUNDRIED TOMATOES
AND WHITE BEANS
we (y) soup!Warm up winter meals with four satisfyingsoups made from heart-healthful ingredients
32 February| 2010 | vegetariantimes.com
veglite
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Minestrone with Sun-Dried
Tomatoes and White BeansS E R V E S | V E G A N | G L U T E N F R E E
M I N U T E S O R F E W E R
Its hard to believe this hearty soup isnearly allvegetables. Our minestrone(minus the pasta) is rich in dietaryfiber and complex carbohydrates thathelp balance blood sugar levels andreduce cholesterol.
1 Tbs. olive oil
tsp. dried oregano
tsp. dried basil
1 medium onion, diced (1 cups)
1 large or 2 medium carrots,
sliced into rounds (1 cup) 3 stalks celery, sliced (1 cup)
6 cloves garlic, minced (2 Tbs.)
cup sliced sun-dried tomatoes
1 15-oz. can white beans, rinsed
and drained
1 cup fresh or frozen peas or green
beans, cut into 1-inch lengths
2 Tbs. white wine vinegar
1.Heat oil in 3-qt. saucepan overmedium heat. Add oregano and
basil, and stir 30 seconds. Addonion, carrots, celery, and garlic.Cover, and cook 5 minutes, or untilonion is translucent.2.Add sun-dried tomatoes, andcook 5 minutes more. Add whitebeans and 4 cups water, and seasonwith salt and pepper, if desired.Bring soup to a boil, reduce heatto medium-low, and simmer10 minutes. Add peas, and simmer3 to 5 minutes more. Stir in vinegar,
and season with salt and pepper,if desired.PER CUP SERVING: CAL; G PROT; G TOTAL
FAT
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Red PepperCarrot SoupS E R V E S | V E G A N | G L U T E N F R E E
This soup boasts a smooth textureand a deep, rich flavor that comesfrom slow-roasting bell peppers.Its also high in beta-caroteneand lycopene, two antioxidantsthat may help prevent cardiovascu-lar disease.
2 large red bell peppers (1 lb.),
plus slices for garnish, optional
2 Tbs. olive oil
tsp. curry powder
1 bay leaf 1 large onion, sliced (2 cups)
2 large carrots, sliced
( lb.)
4 cloves garlic, peeled and sliced
1 tsp. salt
2 Tbs. lemon juice
1.Preheat oven to 350F. Placebell peppers on baking sheet,and roast 1 hour, or until skin iswrinkled and blackened all over,
turning peppers occasionally withtongs. Transfer to bowl, and coverwith plastic wrap 10 minutes tosteam. When peppers are coolenough to handle, rub off black-ened peel, and remove seeds.2.Heat oil in 2-qt. saucepanover medium heat. Add currypowder and bay leaf, and stir10 seconds. Add onion, carrots,garlic, and salt. Cover, and cook10 minutes, or until onion is
translucent.3.Add 4 cups water, and bring toa boil. Reduce heat to medium-low,and simmer, covered, 25 minutes.4.Transfer carrot mixture toblender, add bell peppers, andpure until smooth. Stir in lemonjuice. Garnish servings with bellpepper slices, if using.PER CUP SERVING: CAL; G PROT; G TOTAL
FAT
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No Salt Added
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Circle reply #1 on Info Center card
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36 February| 2010 | vegetariantimes.com
Garlic and Kale SoupS E R V E S | V E G A N
This brothy soup provides heart-
healthful nutrition on many
levels: kale and garlic are good for
the cardiovascular system; wheat
berries are high in fiber; andshiitake mushrooms contain
eritadenine, an amino acid that
speeds up processing of cholesterol
in the liver. Once the wheat berries
have been presoaked, the soup can
be ready in under an hour.
cup wheat berries
2 Tbs. olive oil
3.5 oz. shiitake mushrooms, stemmed
and thinly sliced (1 cup)
10 cloves garlic, peeled and thinly sliced
cup brown rice vinegar
4 cups low-sodium vegetable broth 1 bunch kale (10 oz.), stemmed and
coarsely chopped
1.Soak wheat berries in large bowl
of cold water overnight.
2.Heat oil in 2-qt. saucepan overmedium heat. Add mushrooms, and
season with salt, if desired. Saut
mushrooms 10 minutes, or until
beginning to brown. Add garlic,
and saut 2 minutes more. Stir in
vinegar; simmer until vinegar is
almost evaporated, stirring to scrape
up browned bits from pan.
3.Drain wheat berries, and add to
mushroom mixture with vegetablebroth and 1 cup water. Bring to
a boil, then reduce heat to medium-
low, and simmer 20 minutes.
Add kale, and cook 10 to 20 minutes
more, or until kale is tender. Season
with salt and pepper, if desired.
PER CUP SERVING: CAL; G PROT; G TOTAL FAT
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LEWIS LABS
There is no flashing red light to warnyou of a calcium deficiency. In fact, itis usually not detectable untilirreversible damage has already beendone. Calcium deficiency is hard todetect because the calcium level in theblood may appear to be normal even inextreme cases. Why? Because thebodyhas a calcium bank in the form ofteeth and bones. The need for calciumto control muscular contractions(including the heart), blood-clotting,transmission of nerve impulses andother requirements, take priority. Inshort, a series of biochemical reactionsis triggered and a check is written onyour calcium bank.
It may be decades before you know forsure when loose teeth, receding gumsor a fractured hip demonstrate how
brittle and chalky your bones havebecome. There is no known cure forosteoporosis but it seems to beafflicting people at increasinglyyounger ages. The progression towardsthis disaster takes years, but you maybe sure it is going on unnoticed rightnow in a substantial percentage of ourpopulation. Here are the facts thatexplain why the problem of calciumdeficiency is so widespread.
Calcium is not easily absorbed. Perhaps
no more than 10-20% of that which isfound in the foods consumed is actuallymetabolized. There are a lot of reasonswhy this is so. A meal high in fats canform insoluble calcium soaps causingthe calcium to pass through the systemunabsorbed. The calcium in certainvegetables may be inhibited fromrelease by oxalates found naturally insuch foods as rhubarb, kale, spinach andbroccoli or phytates in grains andcereals and, of course, a supply ofVitamins A and D must be present for
the absorption and use of calcium.
In addition, calcium requires an acidenvironment for absorption a specialproblem for older people who tend tohave a lower production of digestiveacids. There is more. Amino acids _
leucine, arginine and serine _ areneeded for the formation of calcium-amino acid complexes. Magnesiumand phosphorous must be present in anappropriate ratio. Without all these,and other factors, you may lose a lot ofthe benefit no matter how muchcalcium you may be ingesting.
You will find quite an array of calciumsupplements on the shelf in your healthfood store. Some will be simplecalcium carbonates _ others will becalcium carbonate in so-called naturalforms, such as oyster shells oreggshells. You will find bone-meal, di-
calcium phosphate, dolomite, calciumlactate, calcium glutonate and manyothers. True, they all contain calciumbut they vary in the amount of actualcalcium content from 40% for calciumcarbonate to around 9% for calciumglutonate. Carbonate has the highestpercentage of calcium but it is anantacid. The catch is that calcium canonly be absorbed by the body in anacid environment so this may make thecalcium carbonate a somewhat self-defeating exercise, especially for older
people who often suffer from digestiveacid deficiency. Calcium carbonatefrom oyster shells is no different fromcalcium carbonate in any other form.It is, after all, a mineral. However,oyster shells carry the additional risk ofbeing contaminated with heavy metalsthat naturally occur in the oyster bedenvironment.
Calcium phosphate may be the bestsource of calcium for us since it has ahydrogen bond and the principle
calcium in the body is calcium
hydrogen phosphate. Probably the bestcombination of calcium sources isfound in one of Lewis Laboratoriesproducts called RDATM. In thisproduct, calcium phosphate is includedwith calcium carbonate.
Another advantage of Lewis Labs
RDATM is the beneficial result of its
being a complete broad spectrumnutritional supplement. It is not just acalcium supplement. While each dailyportion contains 100% of the dailycalcium requirement, RDATM alsocontains all the other factors associatedwith the efficient utilization of calcium.It naturally stimulates the digestiveacids to overcome the antacid ofcalcium carbonate.
Lewis Labs RDATM contains all 34
nutrients (vitamins, minerals andprotein) with an ideal balance of theeight essential amino acids recognizedas essential for human nutrition. Ithas been formulated to assuresynergistic interaction between all thenutrients for most effective results. It isa completenutritional supplement.
RDATMis supplied in one pound cans
and may be acquired at leading healthfood stores throughout the UnitedStates. Other products from Lewis
Labs' include: 100% Pure PremiumBrewer's Yeast*, Fiber Yeast,Fabulous Fiber*, Super FabulousFiber, The Lecithin from LewisLabs*, Over 40*, Staminex, Staminexwith Stevia Extract*, Staminex withGinseng and Weigh Down*.
*Available taste samples @
www.lewislabs.net
P.O. Box 373
Southport, CT 068902009 Lewis Laboratorios Int'l. Limited.
All rights reserved.
withCalcium,Lutein ExtractandimportantIsoflavones
www.lewislabs.netCon
tains:
Soyan
dWhea
t
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Smoky Split Pea SoupS E R V E S | V E G A N | G L U T E N F R E E
Split pea soup recipes are oftenflavored with ham hocks, but this
veg version gets its smoky taste fromsmoked paprika and chipotle chiles.Sweet potatoes and split peas aregood sources of potassium, whichlowers blood pressure.
1 cup green split peas
2 Tbs. olive oil
1 tsp. smoked paprika
1 tsp. chopped chipotle chile,
canned in adobo sauce
1 large sweet potato, peeled
and diced (3 cups) 2 medium onions,
diced (3 cups)
3 ribs celery, diced (1 cup)
4 cloves garlic, minced (4 tsp.)
1 14-oz. can diced tomatoes
1.Soak split peas in large bowl ofcold water overnight.2.Heat oil in 3-qt. saucepan overmedium heat. Add paprika andchipotle, and stir. Add sweet
potato, onions, and celery, andseason with salt and pepper, ifdesired. Cover, and cook10 minutes, or until onions are softand translucent. Add garlic, andsaut 2 minutes.3.Drain split peas, and add to potwith 6 cups water. Bring soup toa boil, reduce heat to medium-low,and simmer 1 hour. Add tomatoes,and cook 30 minutes more, or untilsplit peas are tender.
PER CUP SERVING: CAL; G PROT; G TOTAL FAT
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Circle reply #3 on Info Center card
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THERE IS NO ONE CAUSE OF WEIGHT GAIN
There are many reasons for weight gaincultural, emotional, physical, biological or even
economical. Maybe you were raised in an environment where fat-laden fried foods were
served every night, or maybe you work in a stress-filled job that leaves eating as your only
outlet for pent-up emotions. Perhaps youre a member of the TV generation that shuns
outdoor exercise, or maybe youre one of the millions living life on-the-go who turn to quick,
cheap calories provided by fast-food restaurants. For the majority of you with weight to lose, itslikely that several of these factors are adding unwanted pounds to your body.
THERE IS NO ONE SOLUTION TO WEIGHT LOSS
Fixing your weight gain situation must be just as multi-faceted as the cause, starting first with
attitude. To overcome this challenge, youve got to understand two vital thoughts. The first key is
understanding and accepting that carrying extra pounds is about far more than appearance. It
compromises your health and affects every aspect of how you live your life.
The second is fighting this war on multiple battlefields. Youve got to change your attitude, your
thinking process, your food intake, your exercise, and possibly even wage a war against your
bodys own chemistry to get the scale moving again in the right direction. You dont need a small
tweak, you need a revolutiona 180 degree change with a 360 degree plan!
We formulated Diet 360 to help you wage war on excess weight and finally win the battle of the
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loss and total health goals.
Today, weight loss comes full circlewith Diet 360!
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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8/13/2019 Vegetarian Times (February 2010)
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Signicant
Weight Loss
Results
EMPOWERING EXTRAORDINARY
HEALTH
HOW DIET 360 WORKS TOPROMOTE WEIGHT LOSS
The ingredients that comprise Diet 360 have been
individually reviewed and clinically studied for the role
they play in supporting weight loss.
Ashwangandha extract, works to bolster the bodys
stress response, which helps reduce the stress hormone
cortisol.As people become stressed, their responses
can be varied. Things like skipping meals, binge eating,
carb craving, stress-related fatigue, mood swings andoccasional sleeplessness are common. By inhibiting
stress responses, Ashwangandha extract supports
healthy weight management.
The combination of blueberry leaf and bayberry
bark extractsare clinically studied ingredients
included in Diet 360. Where Ashwangandha extract
works to reduce cortisol and stress, the blueberry
leaf and bayberry bark work to reduce the negative
impact of food, particularly with regard to blood
sugar levels.
If you eat a high amount of carbs and sugar, there
will be a lot of glucose in the bloodstream. The longer
glucose is in the bloodstream, the more likely that the
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As you can see, instead of focusing on one aspect of weight loss, Diet 360 is a holisticand multi-dimensional approach attacking weight loss from SEVEN angles.
Diet 360 gives you the benefit of MULTIPLE clinically studiedingredients designed to address MULTIPLEbarriers to weight loss.
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A HOLISTIC APPROACH THAT SUPPORTSWEIGHT LOSS FROM EVERY ANGLE
THOSE PESKY FAT CELLSWhile fat has many important functions in the body
its best to think of fat as an energy source. If you go
on a diet and reduce the amount of calories you
consume, your body will call on the excess fat stores
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Using excess fat as energy and burning more
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One of those ingredients, fucoxanthin, has vaulted
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In addition to the weight loss results discussed, SlimPure
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DIET 360A TRUE DIET REVOLUTIONAt the end of the day, Diet 360 was born out of
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you start your own weight loss revolution.
Available at These Fine Retailers and Your Local Independent Health Retailer or visit www.GardenofLife.com/360
1. Slimming Down
2. Increases Lean Body Mass
3. Increases Metabolism
to Burn Calories
4. Maintains Already Healthy
Blood Sugar Levels7. Reduces the Stress Hormone Cortis
to Help Fight Associated Cravings
5. Boosts Energy and Reduces
Stress-related Fatigue
6. Promotes Restful Sleep
90
Energy &
Boost
Energy &Reduce Fatigue
180
Reduces Stress
& Cortisol
Reduces Stress
& Cortisol
180270
360
Metabolism
Boost
Metabolism
& Insulin
Support
Blood Sugar
& Insulin
Support
270
360
Use with diet and exercise
.
0
2
4
6
8
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PlaceboSlimPure VS.
5.4
10.9
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Circle reply #26 on Info Center card
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BY Nancy Baggett
no-knead breadsSay good-bye to stickyhands with thesefoolproof home-bakedbuns and loaves
EASY BUTTERMILK
POT BREAD
P H O T O S B Y A L E X A N D R A G R A B L E W S K I F R O M
K N E A D L E
S S L Y S I M P L E
F A B U L O U S
F U S S
F R E E
N O
K N E A D B R E A D S R E P R I N T E D B Y P E R M I S S I O N O F J O H N W I L E Y & S O N S
42 February| 2010 | vegetariantimes.com
technique
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Imagine the pleasureof serving wholesome, homemade breads as often as you
like without the fuss, mess, and time required to knead a traditional yeast-leavened
loaf. Unlike most bread recipes, these tasty creations call for stirring the yeast
in with all the dry ingredients. After that, the dough just sits on a counter and
gradually kneads itself. As an added bonus, this unhurried rise boosts bread flavor
and aroma. Less work. More flavor. Now thats a pleasure.
1. Mix the Right StuffStir wet ingredients into dry ingredients in large bowl. Always use
rapid-rising yeast, aka fast-rise, instant, or bread machine yeast. (Regular active dry yeast
doesnt dissolve well in ice water.) Opt for unbleached all-purpose flour, bread flour,
or very fresh whole-wheat flour.
2. First RiseLet dough rise at room temperature (70F) for 8 to 24 hours, depending
on the recipe. The dough can be refrigerated for 3 to 8 more hours beforehand for richer
flavor or convenience, but must have this slow first rise for kneading and flavor development.
3. Second RiseAdd more flour to correct dough texture. (Even with careful measuring,the amount of water needed can vary due to differences in batches of flour.) Then let the
dough rise 45 minutes to 2 hours.
4. BakeNo-knead breads tend to brown more readily than traditional ones, so test with
a skewer or bread thermometer. Err on the side of overbaking (it wont dry out breads) to
ensure the interiors are done.
Easy Buttermilk Pot Bread
M A K E S L O A F W E D G E S
Baking this bread in a preheated Dutchoven gives it a light texture and a chewybottom crust.
Recipe adapted fromKneadlesslySimple: Fabulous Fuss-Free, No-Knead
Breads, reprinted by permission of JohnWiley & Sons.
4 cups unbleached white bread flour or
unbleached all-purpose white flour,
plus more as necessary, divided
2 Tbs. sugar 1 tsp. salt
tsp. rapid-rising, instant,
or bread machine yeast
cup powdered buttermilk
2 Tbs. melted unsalted butter
tsp. coarse crystal salt for sprinkling,
optional
refrigerate up to 24 hours, then set out
at room temperature.4.Place oven rack in lower third ofoven, and preheat oven to 450F. Brush4-qt. Dutch oven with oil, set on ovenrack, and heat until sizzling hot.Transfer dough to Dutch oven. (Dontworry if dough is lopsided and ragged-looking; it will even out during baking.)Brush top of dough with water, thensprinkle with coarse salt, if using. Slashlarge X in top of dough with knife orkitchen shears; cover pot, and shake to
center dough.5.Lower oven temperature to 425F.Bake bread 50 to 55 minutes. If loaf isbrowned, leave lid on; if not, remove lid.Bake 10 to 15 minutes more, or untilskewer inserted in thickest part of loafcomes out with just a few particles. Bake5 to 10 minutes more. Cool 15 minutesin pan; unmold, and cool on wire rack.PER WEDGE: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
1.Mix 2 cups water with 1 cup ice cubes
in bowl. Combine 4 cups flour, sugar,salt, and yeast in separate bowl. Vigor-ously stir 13/4cups plus 2 Tbs. ice waterinto flour mixture. (Dough should beslightly stiff; stir in just enough addi-tional flour to stiffen slightly, if neces-sary.) Brush dough top with vegetableoil. Cover bowl with plastic wrap, andlet rise at room temperature 12 to 18hours (first rise).2.Vigorously stir powdered buttermilkand melted butter into dough, scraping
down bowl sides. Stir in remaining /2cupflour, plus more as necessary to yield stiffbut still stirrable dough. Lift and folddough toward center with spatula. Brushdough with vegetable oil, and cover withplastic wrap oiled on side facing dough.3.Let dough rise 1/4to 2/2hours atroom temperature (second rise). Secondrise alternatives: let dough stand inturned-off microwave with 1 cup boilingwater 45 minutes to 1/2hours foraccelerated rise; for extended rise,
EASY
STEPS
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Easy Cinnamon Sticky Buns
Easy Cinnamon Sticky BunsM A K E S S T I C K Y B U N S | V E G A N
These sweet, gooey breakfast treats arebest straight from the oven, so calculaterising times to allow them to bake justbefore serving.
Recipe adapted fromKneadlessly Simple:Fabulous Fuss-Free, No-Knead Breads,reprinted by permission of JohnWiley & Sons.
cup (4 oz.) nonhydrogenated vegan
margarine, cut into pieces, plus
cup melted margarine, divided
cup raisins, rinsed in hot water and
drained, or chopped walnuts, optional
18 Tbs. dark corn syrup
1.Mix 1/2cups water with 1 cup ice cubesin bowl. Combine 3 /4cups flour, sugar,salt, and yeast in separate bowl. Measure1/2cups ice water, and combine with oil inthird bowl. Vigorously stir water mixtureinto flour mixture. (Dough should beslightly stiff; stir in just enough additionalflour to stiffen dough slightly, if necessary.)Brush dough top with oil. Cover bowlwith plastic wrap, and let dough rise 15 to
20 hours at room temperature (first rise).2.Pulse brown sugar, remaining 2/3cupflour, and cinnamon in food processoruntil combined. Add margarine, andpulse until mixture forms coarse crumbs.Stir raisins or walnuts, if using, and/4cup crumb mixture into dough.3.Brush 12 jumbo muffin cups withmelted margarine. Place 1 tsp. meltedmargarine, 1/2Tbs. corn syrup, and then1 Tbs. crumb mixture in bottom of eachmuffin cup. Divide dough into 12 pieces,
and press into prepared muffin cups. Pressremaining crumb mixture on top of dough,and drizzle with any remaining margarine.Tent muffin tins with foil coated withcooking spray. Let rise 1/4to 2/2hours atroom temperature (second rise). Secondrise alternatives: let dough stand inturned-off microwave with 1 cup boilingwater 45 minutes to 1/2hours for acceler-ated rise; for extended rise, refrigerate up to48 hours, then set out at room tempera-ture. When dough nears foil, remove, and
let rise until it doubles in size.4.Set oven rack in lower third of oven;preheat oven to 350F. Set muffin pans onbaking sheet, and bake 20 to 25 minutes,or until skewer inserted in thickest part ofbuns comes out with just a few particles.Run knife around buns to loosen. Invertbuns onto serving plate. Scrape out sauceclinging to cups, and spread on buns.PER BUN: CAL; G PROT; G TOTAL FAT
G SAT FAT; G CARB; MG CHOL; MG SOD;
G FIBER; G SUGARS
3 plus cups unbleached white bread
flour, plus more as needed, divided
1 Tbs. plus 2 tsp. sugar
1 tsp. salt
tsp. rapid-rising, instant, or
bread machine yeast
3 Tbs. vegetable oil, plus more for
brushing dough and greasing pans
cup plus 2 Tbs. light brown sugar
1 Tbs. ground cinnamon
technique
44 February| 2010 | vegetariantimes.com
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NEW from BRAGG surprisingly refreshingly healthy drink. Made from Original World Famous Bragg Organic Apple Cider Vinega
Drink Recipe. Brings you organic natural goodness and taste of Braggs Apple Cider Vinegar in convenient ready to drink bottle. Only
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has been highly regarded throughout history. In 400 B.C. Hippocrates, the Father of Medicine, used it for its amazing natural detox
cleansing, healing, energizing qualities. Hippocrates prescribed Apple Cider Vinegar mixed with honey for its great health properties
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Drink
Anytime!
16 oz.Two 8 oz. Servings
PATRICIA BRAGG,N.D., Ph.D.Nutritionist to Hollywood Stars
Clint Eastwood, Hanks, Selleck, Katy Perry
Cloris Leachman, The Beach Boys & Kept