EAT GREEN ~ LIVE WELL

eas eats!
No..fuss weeknight grilling Inspired 30-minute meals Why bread and potatoes are healthier than you think Weight-loss kick start Delicious recipes for success
1 Food 5 Ways

Edamame

Healing herb Oregano Pub-style party bites (perfect for st. Patty's Day)
March 2011 vegetariantimes.(om

March

,contents
2011

ISSUE 383

I VOL

37

NO.3

features

on the cover

62 1 Food 5 Ways: Edamame

Get ready to think outside the pod: young green soybeans go great in everything from soup and di p to salad and sl iders,
BY VICTORIA ABBOTT RICCARDI

74 Star Chefs
Forget truffle-tasting and wine-pairing events, the latest trend in haute cuisine is the vegetable-tasting menu.
BY ISABELLE MARINOV

HEALING HERB: OREGANO

30

NO- FUSSWEEKNIG HT GRILLING 32 , PUB-STYLE PARTY BITES

40
50 62

, WEIGHT-LOSS KICK START

Dried Fruit

68 The Cook's Guide to

82 Stealth
BY MATTHEW

Health Foods

1 FOOD 5 WAYS: EDAMAME

The dried fruit aisle is brimming with recipe-en hanci ng flavors and textu res. Here's howto make the most of them.
BY MAGGIE PATINElU MARY MARGARET AND CHAPPELL

Discover nine everyday edibles that deserve a regular place on your plate.
KADEY,RD

, WHY BREAD AND POTATOES ARE HEALTHIER THAN YOU THINK 82

cover
Photog.raphy by Beatriz Da Costa Styling by Natacha Arnoult

vegetariantimescom

I March 12011 1

26 goods
Freshen up your spring table with fair-trade designs from international
BY GABRIELLE HARRADINE

artisans.

28 ceo-beauty
Treat your skin to the soothi ng powers of friendly fungi.
BY ELIZABETH BARK ER

30 healing foods
The scoop on antioxidant-rich
BY MATTHEW KADEY, RD, AND MARY MARGARET CHAPPELL

oregano.

">

40_ ~
pub-style
c

32 30 minutes
Enjoy the thrill of the g riIIwithout setti ng foot outdoors.
BY MARY MARGARET (HAPPELL

comfort food

40 easy entertaining
Authentic pub-style party bites, just in

staples
4 6
editor's note contributors let1ters this just in recipe index

time for St. Patrick's Day.

BY MELYNDA SALDENAIS

50 veg lite
Del iciously quilt- free recipes from Dr. Neal D. Barnard's new weight-loss guide.
RECIPES BY JASON WYRICK

10 16 91

54 technique
A homemade
BY NICOLEREES

sourdough

primer.

92 one on one
As a thank-you to Paul McCartney, Travis front man Fran Healy takes the veg pledge.
BY RACHELDOWD

30
healing herb

Issue383, Vol. 37, No. 3. VegetariQn Times (ISSN 0164·8497, USPS433·170) is pu bllshed monthly except Februa ry, May, and August by Cruz Bay Publ i,h ing, Inc, an Active Interest Media company. The known office of publication is at 475 Sansorne SI., Suite 850, San Francisco. CA 94111 Period icals postage pa id at San Francisco, CA, and at additional mailing offices. POSTMASTER:Send all address change, to Vegetarian Times, PO Box 420235, Palm Coast, FL 32142-0235.

2 March 120111

vegetariantimes.com

Dear Subaru,

"On an adventure near Lone Pine, CA, our son Jeremy started smacking things with a hiking pole. Sadly for him, it had to be taken away, thus the stomping tantrum. Just another typical family moment, in front of a not-so-typical backdrop." - Chris R., Newbury Park, CA.

SUBARU.

Love. It's what makes a Subaru, a Subaru.

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lucky day
Alii want on St. Patrick's Day is a tall beer and some great pub food. Luckily, I don't have to venture into a loud, crowded bar to get it. This month's Easy Entertaining menu ("Pub Grub," p. 40) shows how easy it is to make delicious veg variations of pub-food favorites-think Hearty Irish Lager Stew, Cornish Pasties, and Salt and Vinegar Potato Bites. Skip the bar scene, and cook up the entire menu for friends, or hx one or two recipes for a smaller celebration. (If there's any leftover stew, you'll be cheering the next day.) To brighten up everyday meals, "1Food 5 Ways: Edamarne" (p. 62) encourages you to "think outside the pod" and try young green soybeans in everything from a velvety soup to rernpeing little sliders. And even though barbecue season is months away, "Grillin' for Two" (p. 32) demonstrates how readily an indoor grill can bridge the gap. To round out this month's offerings, "Guiltless Pleasures" (p. 50) features some of our favorite recipes from Dr. Neal D. Barnard's brand-new book, 2i-Day WeIght Loss Kickstart, including a smoky-creamy chipotle salad dressing and a killer mango-lime sorbet.

Elizabeth ~ Tu;;6

what's cooking on vegetariantimes.com

VT VI D EO FARM ERS' MARKET FINDS: "LEEKS"
vegetarianti mesoco mIl eeks vi d In this not-to-be-missed video, VTintern and vlogger Anthony Howard heads out to the farmers' market to get some tips from growers and market goers.

Q&Awith filmmaker Brian Wendel

vegetarianti mesocom/forksoverkn ives VT catches up with the creator and executive prod ucer of Forks Over Knives, an attentiongrabbing documentary that presents plant-based eating as a remedy for many modern diseases. The film, featuring interviews with top-notch physicians and nutrition researchers-including T. ColinCampbell, PhD,coauthor of The China Study-hits the big screen March 11.

WI N! veg etaria nt im es. com Isweeps

Register for a chance to win this fair-trade blockprinted tablecloth from Ten Thousand Villages.

March 120111 vegetariantimes.com

Take time for tea. It nourishes, refreshes, and encourages reflection. A soothing antidote. Make tea time a custom with the finest, most satisfying EDEN organic tea.

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Simply
healthy living.

contri b utors
Isabelle Marinov
Writer, "Star Chefs," p. 74
Who or what inspires you most?

An afternoon spent writing, with a cup of Japanese tamaryokucha green tea.

What was your most memorable di ni ng experience ever? Dinner at Usagi, a Japanese restaurant in Paris. They had this vegetarian shojin (Japanese temple cuisine) menu with the best tofu burger I have ever tasted. Even my meat-eating What's your NO.1 grocery splurge? Apple bananas-for their wonderful sweet-and-sour What's your favorite piece of cookware?

husband loved it. taste.

My food mill, the ancestor of the food processor. It simply makes the best soups.

Rori Trovato
Food Stylist, "Quick-Start Sourdough," p. 54
What's your most treasured family food tradition? We'd bring my mom's popcorn from a cast-iron pan to drive-in movies. What's your No.1 grocery splurge? Triple-creme cheese from France. It's so decadent, and it feels like I have a slice of history in my mouth, What's your favorite piece of cookware? My All-Clad braiser. It conducts heat really well; it's the perfect size for risotto, soups, and stews; and as messy as I make it, it's easy to clean. What was your best improvisatory moment in the kitchen? Making a killer pasta sauce out of stale bread, Parmesan and olive oil. cheese rinds, garlic,

simply Organic.
It's easy and convenient. Why not try the simply healthy way to simply great taste?

Melynda Saldenais
Recipe Developer, "Pub Grub," p, 40
Who or what inspires you most? Farmers' markets. The vibrant assortment of

fresh-picked fruits and vegetables, many with soil still clinging to their roots, brings me back to my childhood, when I spent summers gardening and cooking on my grandparents' farm. What did you discover while on this assignment? Miso is a great way to add a "meaty" depth of flavor co soups, sauces, and stews. What was your most memorable di ning experience ever? Chez Panisse in Berkeley, Calif, Every course tasted like it was fresh-picked from a farm right outside the restaurant. What was your best improvisatory moment in the kitchen? I wanted to make extra-creamy mashed potatoes, but I didn't have a ricer on hand. So, instead, I pressed peeled and boiled potatoes through a fine-mesh sieve, and discovered it made the silkiest potatoes I've ever tasted. II

coupons and recipes go to www.simplyorganicfoods.com or download our iApp.

F01"

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Editor,ial Advisory Board

Neal D.Barnard., MO, President, Physician, Committee T. Colin Campbell, PhD, Director, Cornell-Oxford-Chlna
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j

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Research
0

MS RD, Nutrition
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MDJ President,

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Medicine

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CUPCAKE KUDOS My son is a "born vegan," allergic to most meats, eggs, and dairy. 1 love all the ideas in your magazine, bur the Glazed Chocolate-Avocado Cupcakes (Healing Foods Cookbook, Winter 2011, p, 37) get rwo thumbs up, My whole family enjoyed these! 1 also gave the recipe to a friend of mine who suspects her son is allergic to milk and eggs. She is going to make the cupcakes for his first birthday.
ANDREA WHITE· ALBUQUERQUE, N,M,

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Editor's Note: You can fmd this recipe (and lots more) at vegetariantimes.com. THIS ONE'S FOR THE KITTIES In January/February's Tell VT on getting garlic odor off your hands (p, 15), you printed a comment that said, "I wipe my hands on the cat!" Garlic and onions are toxic and potentially fatal to cats. This is common knowledge for any responsible cat owner, 1 am horrified that an animal-friendly publication would be so irresponsible.
RACHEL THOMSON I MILL VALLEY, CALIF

After checking with Safdar Khan, DVM, senior director of toxicology research at the ASPCA Animal Poison Control Center, we regret publishing the comment, and urge you not to rub your cat with anything garlicky, "It depends on the amount, but I would caution against it," says Khan. "Cats can have issues with eating garlic itself or garlic-containing products, It can cause damage to their red blood cells and result in anemia," NO PRESSURE The recipes in "Pressure's On" (January! February, P: 32) sound delicious, Can you provide gUidelines for converting them from pressure cooker to regular cookware use?
GENI NE SILVERBERG VI A E- MA IL

Editor's Note: To make pressure cooker dishes in a standard pot, IT food editor Mary Margaret Chappell suggests following the multiply-bythree rule, If a recipe calls for cooking 10 minutes at high pressure, simmer for a half hour. "I would start with these times, then test the ingredients in the dish for doneness," she says, "Pasta should be al dente, vegetables should be tender, and grains should be fluffy and soft, The recipes may need a few more minutes to be perfectly cooked," BUDDING ROMANCE After reading your November/December 2010 issue, I have fallen in love with quince (1 Food 5 \Vays, p. 56), I even went to five different markets to find them in chilly Massachusetts! Your Honey-Baked Quince with CardamomSpiced Yogurt was heavenly.
SUSAN MONTGOMERY I VIA E'MAIL

Editor's

Note:

The IT staff is full of

responsible cat owners, but none of us had ever heard of garlic being toxic to cats, We read this Tell VT comment as a Silly quip, and not
to

be taken literally.

to cook tonight? Here are our five favorite recipes from this issue:
1. Puree of Sunchoke Soup with Pickled Red Radishes and Country Bread Croutons, p, 76 2, Asian Edamame Dip, p. 66 3. Chickpea and Greens Curry Soup, p. 4. Berry Breakfast Spread, p, 70 5, Semolina and Gruyere Quenelles with Tomato Sauce, p, 78

FA B 5 Can't decide what

FULL PLATE Just wanted to thank you for the delicious recipes from Greens Restaurant in the November/December issue ("A Greens Thanksgiving," p, 48). We made the Roasted Carrots and Parsnips, the Roasted Brussels Sprouts, and the Wilted Spinach Salad with Asian Pears, Blue Cheese, and Pecans, Everything went wonderfully with a Tofurky,
BARRY ANSON: VIAE-MAIL

13

Send your letters to: editor@vegetariantimes,com

10 March120nl vegetariantimes,com

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community
CHOICE WORDS Loved the piece on Alan Cumming (One on One, November/December, p. 84). What a remarkable man! His comments on why he doesn't eat meat ("Rotten carcasses don't feel good inside my body") were my thoughts exactly.
KIMBERLY CHILDERS I VIA [-MAIL

SHARE: Reader Recipe Chickpea and Greens Curry Soup

S'ERV ES 8

1 medium tomato, chopped 4 cups low-sodium vegetable broth or water 1 1S-oz. can low-fat coconut milk % cup Cilantro, finely chopped 8 Tbs. plain Iow- fat Greek yogu rt, divided, for garnish 1. Heat oil in saucepan over mediumhigh heat. Add curry powder, cinnamon, turmeric, chili powder, nutmeg, and onion, and gently stir. Add spinach, and cook, stirring occasionally, for 2 minutes. 2. Stir in chickpeas, tomato, broth, and coconut milk. Reduce heat to mediumlow, and simmer for 1 hour, skimming as necessary. Add cilantro, and garnish each serving with 1 Tbs. yogurt.
PER1'CUP SEI<VING: 143 CAL; 5 G PROT;7 G TOTAL FAT
(3 G SAT FAT); 14 G CAI<B; d MG (HOL; 184 MG SOD; 4 G FIBER; 4 G SUGARS

Marci Cooke learned to make currybased dishes after moving to rural New Hampshire. "Country living has so many great characteristics," she says, "but it is hard to fmd authentic ethnic foods." Her two vegetarian daughters were delighted with this subtly spicy soup, which became an instant favorite of the VTstaff. 1 Tbs. olive oil 1 tsp. curry powder 1 tsp. ground cinnamon 1 tsp, ground turmeric y, tsp. chili powder
%

OLD FAVORITES I was going through a bunch of my older ITs, and I tried t\VO great recipes today. As I write this I am munching on the yummy Baked Leek and Sweet Potato Gratin from the February 2009 issue (1 Food 5 Ways, p. 84). It was so easy to make. In the same issue are the QUinoa-Stuffed Peppers ("Feed Your Heart," p. 66), which I also whipped up today, and I am going to pack each pepper in a container for a quick, healthy, go-to weeknight meal. No need for processed frozen meals!
SUE OLSON I VIA 'E-MAIL

tsp. ground nutmeg large onion, finely chopped 2 cups chopped fresh spinach, beet greens, mustard greens, or kale 1 IS-oz. can chickpeas, rinsed and drained
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Orda reply#13 on Info Cenler card

community

te11 v t
-VIVIANNE

What's your favorite veg dish that tastes better as leftovers?

I add homemade whole-berry cranberry sau ce to leftover mashed potatoes (which get a little dry). Stir, heat, and serve. It's delicious.
-MARGO

I make myown chicken-style seitan and fry it for "j erky" and sandwiches. It defin itely tastes better after a night in the fridge.
SUTHERLAND, VIA FACEBOOK

Very good after a few days in the fridgegets sorta pickled. The key is to use more vinegar than oi I. love it by itself, on tofu dogs, or in tomato sandwiches.
-LEE KHATCHAOOURIAN'REESE, VI,A FACEBOOK

My leftover cold carrot and cashew nut roast-son its own or in a sandwich with lettuce and cranberry sauce.
-NICOLA THWAITE. VIA FACEBOOK

Bow-tie pasta tossed with raw tomato, garlic, basil, onion, olive oil, salt, and pepper. Served cold the next day over a bed of greens-deli cious I -EMILY ROBERTS. FACEBOOK VIA Spicy yellow dal, All th e flavors come together to make the dish better the second day around. The leftovers are always spici er a nd somehow taste richer.
-DOMINIQUE GUTIERREZ, VIA FACEBOOK

Veggie chili is great because I can make leftovers into all kinds of yu m my th ings: add cornbread topping for a pot pie, stir into mac a nd cheese fo r chi Ii mac, use as a topper for baked potatoes, or make chili dogs with Tofurky franks. -AM I mix leftover rice and roasted cauliflower, then drizzle with olive oil and Parmesan cheese. Packs beautifu Ilyfor lunch.
-MALIA LAIRD, VIA FACEBOOK

Black bean soup just gets better and better. First serve with cornbread, then with tortillas, then with torti lla chips. Don't forget the cumin. Yum! -PAMELA MCALPIN

What's your fa.vorite veggie that gets no respect, and how do you like to prepare it?
Visit vegetarianti mes.com/tellvt to share your answer-and see what others have to say. Our favorite responses will be published inthe next issue of vr

next question:

Cole slaw made with shredded cabbage and carrot, apple cider vinegar, extra virg in 01ive oil, celery seed, salt, pepper, and a little sugar.

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YOU'RE EATING WHOLE FOODS,

www.megafood.com

EDITEDBYAmy Spital nick

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leeks
Resembling an oversized scallion, the leek belongs to the genus Allium, which includes onions, chives, s ha IIots, and g arl ic. The su btl e taste of leeks hints at a blend of asparag us a nd sweet on ion. For mellowe r tlavo r, substituteleeks for onions and shallots in recipes,

HOWTO SELECT & STORE The smaller the leek, the more tender the texture when cooked. Check that fresh stal ks are firm to the touch and free of pi nk or brown stripi ng. Also check that the broad, flat leaves are dark green in color, with no wi Ited outer layers, Leeks are best stored unwashed and untrimmed in the fridge, where they can keep for up to two weeks. PREP TI PS Clean leeks by hOIving th em lengthwise with a chef's I kn ife and fall n ing the leaves under run n ing water to rinse away stubborn dirt. Trim away the leaves-reserving them for vegetable stock-and the root end; retain the wh ite and pale green parts for cooking. To preserve their delicate flavor, saute leeks for less time than you wou Id an on io n. -ttuorr PRAG

TRYTHIS! • Saute leeks with ga rlic and an assortment of wild mushrooms, and finish with a splash of sherry. • Add leeks to pu reed parsnip soup for a twist on traditional vichyssoise. • Toss v,-inch-wide leek rounds with zucchini, red bell pepper, yellow squash, a nd a bit of 01 ive oil and balsam ic vi negar, and roast in the oven. • Braise leeks with fen nel, whole garli c cloves, and rosemary in a wh ite wine and vegetable stock. • Sear leek halves on the grill with asparagus spears, and serve with toasted hazelnuts and orange

16

March 120111 vegetarianti

mes.corn

+ FOR ADDITIONAL

liPS, VIEW FARMERS' MARKET FINDS: "LEE KS' AT VEGETARIANlIMES,(OM/LEEKSVID.

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TAS- ES VEGETARIA
CHOICE EVERYDAY
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Meatless & Soy-Free Made from Natural Ingredients A good sou ree of Protei n A good sou ree of Fiber

Find Quorn in the natural frozen aisle of your supermarket

Visit quorn.us for tasty recipes

info@quorn.us

www.Jacebook.com/QuornUSA

TH ISJUST IN "-------Edible Palette

Multihued produce isn't just a nutritional bonanza, but may also spark your culinary artistry. "Choosing contrasting colors can encourage creativity and inspire your inner artist," says Colleen Patrick-Goudreau, author of Color Me Vegan.A sprinkling of yellow pine nuts offers a striking contrast with the cabbage in PatrickGoudreau's recipe for linguini with Purple Cabbage; a garnish of minced green dill contrasts with the beets and other red veggies in her Six-Shades-of-Red Soup.

Fortify your immune system and improve digestive health with award-winning Dr. Ohhlra's Probiotics" Get the strength you need to be healthy in times of stress and seasonal change! Since over 70% of the your immune cells are located in your intestinal tract, daily use of Dr. Ohhira's Probiotics" delivers and sustains the beneficial bacteria essential for optimal digestive support, while boosting immunity and increasing energy through better absorption of nutrients." Certified Vegetarian. Dr. Ohhira's Plant-Based Essential Uving Oil Supplement Finally, a certified vegan alternative to fish oill Dr. Ohhira's Essential Living Oils- provides the beneficial fats often lacking in modern diets and is formulated with an ideal balance of Ornega-3, Omega-6 and Omega-9 oils. The body uses EFAs to maintain healthy cell membranes, ous system function, a youthful glow. * promote optimal nervsupport the immune system, maintain

healthy cholesterol levels, and help build hormones critical for

Found in fine health stores everywhere. www .. ssentiaIFormulas.com. E 972-255-3918

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£S5£NTIAL FORMULAS'"
Enter to win a FREE one month supply of Dr. Ohhira's Probiotics~ Go to www.EssentiaIFormulas.comlwinfordetaiis. Become a "friend 01 Dr. Ohhira on tacebook,

The number of seconds you should wash your hands with warm, soapy water before and after handling food to avoid food-borne illness. [Source: USDA 1
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These statements. haV€-lnot b~

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true colors
Colorful fruits and veggies lead the parade for this year's celebration of National Nutrition Month. The theme, Eat Right with Color, salutes the bounty of health-protective phytonutrientsin deeply colored plant foods: • A precursor to antioxidant vitamin A, beta-carotene helps bolster your immune system; sibling alpha-carotene may be even more effective at squelching development of liver, lung, and skin cancer cells. • Lycopene has been linked to a reduced risk of prostate • Anti-inflammatory well as diabetes. anthocyanins and lung cancers. cancer cells as may assist in combating and flavonols.

Probiotic skin care products also revitalize and harmonize your body on the outside! Certified Vegan and crafted from 14 naturalplant extracts, Dr.Ohhira's Probiotic Kampuku Beauty Bar" provides chemical-free moisturizing, natural deodorant benefits and problottc support for supple, radiant-looking skin. This awardwinning beauty bar is suitable for daily use on all skin types while providing a robust lather perfect for shaving. of

• Heart health gets a boost from resveratrol • Lutein aids in preventing cardiovascular cataracts and macular degeneration.

disease and protects your eyes from

Here, Keri Gans, RD, spokesperson for the American Dietetic Association-sponsor National Nutrition Mo nth-he Ips deci pher til e phyton utri e nt co lor code:

Found in fine health stores everywhere.

www.Essential~ormulas.com
972-255-3918

YELLOW ORANGE RED

PURPLE BLUE

yeUow bell pepper, table queen squash (beta-carotene) carrot (alpha-carotene); tomato, watermelon plum, eggplant, yam, pumpkin (beta-carotene) (Iycopene); strawberries (anthocyanins)

blackberries (anthocyanins) Concord grapes (resveratrol)

ESSENTIAL FORMULAS'~
Become a friend of Dr. Ohhira on face book.
.... These statements havenet bE!et"J. evaluated by the Food and Drug Administration. thr snrodu cr i-s not intended to diagnose, treat. ell re O~ prevent any disease.

blueberries (anthocyanins);

GREEN

spinach (lutein); kale, broccoli (f1avonols/lutein)

CiHle repl y #16 on In III Cenle r cord

TH ISJUST IN "------~
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GRAINY GOODS Baker Mills Kodiak Cakes Bear Country Cookie Mix (Oatmeal Dark Chocol!ate)

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C,unchy Peanut Butt",

2~W 2 ./. cup Ilcur

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I teaspoon va nilia U$T"8 a ,,,i.e r, cream butter. Add sugars, cream well. Add peanut ~utt(>, Md mi. well, Add eggs, mil well. Add II"'Jr ~;lled wi Ih soda, and mlx well. Add vanill., mix Ivell', RQ11i 010'ba lis abo" I t~"size 01 a ta blespoon. Fla tten each [(10k le wl th ~ 10r'. Bake at 375· lor 10-12 m i notes,

May Cookie Co. Hearty & Wholesome Oatmeal Cranberry Cookie Mix

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We spread integrity.TJ.1
(irde rep~ #10 on Info Center card

what we're eating too

much of this month
Fans of salty treats here at VT are sweet on Annie Chun's Sesame Roasted Seaweed Snacks. A lowcalorie alternative to chips, these tasty sea veggie snacks add variety to the diet, not to mention a vitamin and mineral boost. $1.69/0.35
anniechun.com
OZ.;

NATURAL Rx

PROBLEM: Migraines

SOLUTION: Magnesium pain, sensitiv-

THE SCOOP: A familiar mineral may offer relief from the throbbing ity to Iight, an d nau sea of mig rai ne headaches. found that a daily dose of magnesium

Resea rch in the j ou mal Cephalalgia

lowered the frequency of migraines by

nearly 42 percent and reduced the number of days a headache lasts. Magnesium may guard against overstimulation of brain cells and may also relax constricted blood vessels in the brain, conditions WHAT TO LOOK FOR: Magnesium can have a laxative effect, says Carolyn Dean, MD, author of The Magnesium Miracle, so start with the recommended dietary allowance of 320 to 400 milligrams daily, and increase to as much as 600 milligrams, if needed, th ough without taki ng all at once. Consider powdered magnesium citrate, which is easily absorbed. -RACHEL DOWD
Try: Solaray 8ioCitrate Magnesium, $11.09/90 veggie caps, vitacost.com: Natural Calm powdered magnesium, $22.77/16 oz., calmnatural.corn

thought

to cause or worsen migraines.

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THI]S JUST IN

thy Hoopster
Four-time NBA champion

John Salley ventured into TV, film, and radio after

retiring from the game in 2000; you can also catch

SportsCast with Spider and the Henchman. Now Salley is

him on the podcast looking to make another leap, this time into the world of vegan food products.
-RYAN RITCHIE

Q Why a re you gett ing into the food

bus iness?

One of my rules is, "If you can't read it, don't eat ir." Too often,

I have to put on my glasses to read a food label. Somebody has to be a person you can trust, and I want to be that person.

Q You started
A

on a veg diet five years into your N BA career. How did you make the switch?
When I got inca the pros [in 1986], I'd order cheeseburgers, and

my chef was making me fried chicken. The [Detroit] Pistons doctor told me I had the second worst cholesterol on the team. Then I met Dr ..Jewel Pookrum, who asked me, "How are you going to be alive

if you eat something dead?" Food is an emotional thing. People are

attached to it like it's a girlfriend or boyfriend. They'll say, "I'm not giving up my fried chicken!" I say, "She's cheating on you. She's hurting your heart."

difference did you notice in your game when you went veg?

Q What

I was quicker, and I jumped higher. I blocked more shots and

grabbed more rebounds. I also went up in scoring. The 1991-92 season was my best ever.

The amount of nitrogen in chemical fertilizers that's washed out of soils unused, causing dead zones in bodies of water. [Source: SCience]

Lose tM fat. Keep tM flavor.

To us. the best kind of resolution is one you can enjoy That's why our

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have 76% less fat and that savory, sizzling sausage taste you love. So this year, make a better promise and enjoy being good to yourself.

THISJUST IN
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We're Pumped
E(O"ADVANCE Conversion of waste veggie cooking oil into biodiesel gets streamlined, from a two-step method usi ng toxic chemicals into a single process adopting environmentally friendly materials, thanks to Brown University scientists. WHY IT RATESRecycling into fuel diverts it from water pipes; a renewable fossil fuels, dean-burninq air-polluting emissions, an asthma trigger. waste cooking oil landfi lis a nd city alternative to biodiesel reduces particularly soot,

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• ~ Hot Click! ea rthaid, net •• • Stop by th is consu mer-friendly

•••• ••••• •

COOL QUOTE "We were surprised we we re able to do the reaction in only about 20 mi nutes," says Jason Sella, PhD, assistant professor of chemistry at Brown. NEXT ON THE AG ENDA Demonstrate that the process can work on an industrial scale. moving from the lab to do mestic production plants.

••••

energy conservation site for tips on reduci ng your uti lity bills, plus an easy way to track you rhome erlergy use. You'll also be con nected with green companies ready and will ing to reward you for your savi ngs.

endangere~ll"cies
-[;,;.·(",,,f ~ ---

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Savor chocolate .. Save our planet>

and encourage chocolate sustatnable cacao farming with

bar pur chase.

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#4 on Info (enter card

"How can I create a cream-free base for c.reamy

soups and sauces?"

We asked Kevin Archer, who heads the Compass ion ate Cu isi ne prog ram at the Catski II.Ani rn al Sanctuary (CAS) in Saugerties, N.Y., a haven for abandoned and abused farm animals; the program teaches how to avoid using animal products in the kitchen without skimping on nutrition or flavor. Here's what he suggests .

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..:._oN=UT..:..__"s'---· ~ "Cashews or al monds wo rk ina variety of soups; pecans are especi ally su ited to buttern ut sq uash soup. Use 0 ne part raw shelled nuts to th ree parts wate r or vegetable stock; grind the nuts in a high-speed blender, then add the liquid, Blend until compl ete Iy Iiqu id, with no pu Ip. Use in sou p as you wou Id any dai ry or non da iry rni Ik. "Cut dense veg etab les, such as potatoes, butte rn ut sq uash, or cel e ry root, into 1- inch pi eces. Sa ute in oi lin larqe so up pot; add diced on io n, fa IIowed by gad ic an d dried herbs, such as oregan 0 0 r rosemary. Conti n ue to sa ute u nti Ithe vegg ies softe n. Run the m ixtu re th ro ugh a bl en der with just enou 9 h wa ter or vegetable stock for the desi red consistency; retu rn to the SOUp pot an additional 10 to 15 minutes.

GET DENSE

TAKE IT EASY 'The simplest method for producing a cream-style soup is to use coconut milk. For every 2 quarts of water or vegetable stock, add one can of coconut milk. The subtle flavor is perfect for cream of mushroom soup or tomato soup." -ESTHER D·AMICO

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Betlllr'"tamin c® areliGe.nsedl'Ms 01 the Ester C Comil1lnj~ U.S. Pal. Nos .B, 197,81 a & 6,878,744. 'National Kidnav !FGundatio n. WWi .kidnaj .Grglnawslnawsroornlfs_.new/prbtmkd&u rologd.Gfm Accesslffi July 201 O. 'Per two "egelllrian tablet serving·. C2tJtl American Hoolth. lnc. 10-11""'"

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Circle rep~ #22 on Info -Cenler cord

. --

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,~g~o~o~d~s
BY Gabrielle Harradine

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5 table toppers from international artisans

THAILAND The "Marine celadon ceramic bowl and plate have an exqu isite antique look than ks to a glaze that creates web-l ike cracks. $44.95; noviea.com
N

NEPAL A blue-and-white palette enl ive ns this Ten Thousand Villages handwoven block-printed tablecloth. $58; tenthousandvillages.com INDIA The handblown Raindrop Bud Vase from SER RV adds a quai nt touch to any room. $15; serrv.org Invite birds into your home with cattail napkins from Dolma. $14 (setof2); dolmafai rtrade.corn NICARAGUA The rich hues of carved mahogany shine in utensils from Slightly Twisted Wood. $12.50-$14 each; etsy.corn/shop/ slightlytwistedwood#

SPRING FARE
After months spent hibernating, it's time to freshen up. Revitalize your
tabletop with these fair-trade picks from around the globe. While you're at it, visit theTransFair USAWeb site (transfairusa.org), where you'll learn all about how fai r-trade practices p remote sustai n ab ility worldwide.
G

win!~
Register at vegetariantimes.com! sweeps for a chance to win Ten Thousand Villages'S blue and white block-printed tablecloth.

2.6

March 120111 vegetarianti m es.co m

PHOTOGRAPHY Mike Lonig

STYLING Andrea Kraus

Sweet DreamsOrganic Brown Rice Syrup

Li~htly sweet amber-colored

ana smooth,

2 cup cooked Lundberg'" Brown Sweet Rice , 1 can pie apples , 1 tbs lemon juice
I

Lundberg Sweet Dreams" Brown Rice Syrup is a nutritive sweetener that is about half as sweet as suqar. Brown rice syrup is a tasty alternative for those wh watch their suqar intake. BaRe with it, pour it over ice cream or panceacs, or stir it into your morning coffee. For recipe ideas, visit www.Iundbere.com,

1/4 cup Sweet Dreams" Rice Syrup 3/4 cup l.undberq" Brown Rice Flour 1 1/2 cup uncooked oats 1 cup brown sugar 1/2 tsp cinnamon 1/4 tsp salt (optional) 6 tbs butter or non-hydrogenated margarine 1/2 cup chopped almonds or walnuts (optional) Combine the cooked rice, apples, lemon
juice, rice syrup and pour into a 9" x 13"

. pan treated with non-stick oil spray or butter. Mix flour, oats, brown sugar, cinnamon, salt and cut in butter until crumbly. Sprinkle over rice-apple mixture. Bake at 350 for 30 minutes or until brown and bubbly.

Makes 10 servings.

,~e~c~o~-b~e~a~u~ty~#~ __
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BY Elizabeth Barker

MUSHROOM MAGIC
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1. A quick mi st with SukiFace Concentrated Nourishing Toner ($26.95/4 oz.: suklskincars .com) supplies shiitake and green tea extracts to sh ield ski n from
environrnental stressors.
~-

Get fresh-faced with Origins Mega-Mushroom Skin Relief Face Cleanser ($26/5 oz.; origins.com), an ultrarnild blend of mushrooms, including cordyceps and reishi, and anti-infiammatory herbs.

2.

Treat sKin 'to the

~getflingpowers .of fr1~_!1dlyfu~gi

c~lmrng,'Csays~ermi- . ~OIOgj5t ean neUe Graf, J MD. "Th~y~re~fuHfg :- _-cornpou_ndrthqtstfmula:te the skin's imn'lune system and- ease irritation." -- -Peife_s:-t fqr temperameri sktnthese mushroominfused form ulas deliver l20tent antioxidants'to refresh Y_QU tcornplexion,

3. A replenishing, shiitakeen hanced moistu rizer, Aubrey Organics lumessence lift ($33.50/1 oz.; aubrey-orqanks .com) firms skin thanks to algae extract. 4. 100% Pure 100% Potent Mushrooms & Peptides Antioxidant Concentrate ($35/1 oz.; 100percentpure.com) defends skin against free-radica I damage with the aid of reishi and shiitake mushrooms.

5. Even the most distressed skin willfind reprieve with Dermalogica UltraCalming Relief Masque ($42/2-5 oz.; dermalogica.com), a soothing mix of cordyceps and turkey tail mushrooms plus bisabolol, an anti- irritant derived from chamomile. _

28

March 120111vegetariantimescom

PHOTOGRAPHY Pornchai Mittongtare

PROP STYLING Dani Fisher

10

Expect more from your once dai~ multl-vltamin.A lot more.

Infroducing Alive!'~ Ultra Potency Once Daily Multi·Vitamins packed with 26 fruits and vegetables, 14 green foods, 12 organic mushrooms, 12 digestive enzymes, mega potency B-vitamins and powerful antioxidants. More than just a multi-vitamin, AI;ve! is nutrition you can feel.

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BY Matthew

Kadey, RD RECIPE BY Mary Margaret

Chappell

oregano
This antioxidant superstar shines at mealtime
HOW IT HEALS More assertive than its sweeter relative, marjoram, oregano (Origanum vulgare) belongs to the mint family. The aromatic leaves of this kitchen staple are a superb source of phvtonutrient antioxidants. "Antioxidants act like chemical superheroes, snatching up free radicals before they can do serious harm to cells in the body," says Wendy Bazilian, DrPH, RD, coauthor of The SuperFoodsRx Diet. According to USDA researchers, oregano supplies up to 20 times more antioxidants than dill, thyme, rosemary, or other common herbs; gram for gram, it provides greater antioxidant power than such fruits as blueberries and oranges. "Dried oregano may have even higher concentrations of antioxidants by weight than fresh because the water has been removed," Bazilian notes. Oregano leaves also serve up a healthful dose of vitamin K, which "is critically important for normal blood clotting and maintaining bone health," she says. Additionally, the essential oils in oregano, including carvacrol and thymol, show antimicrobial activity. EAT IT UP A mainstay in Italian, Greek, Middle Eastern, and Latin cuisines, oregano livens up tomato sauces, dips, bean burritos, roasted root

supplement savvy
Taki ng 5 to 10 drops of oil of oregano with meals can help kiIIoff food pathoge ns, so conside r

packing a bottle when traveling overseas. Brew a tea by steeping a tablespoon of the herb's fresh leaves (or 1 teaspoon dried) in hot water for 10 minutes, then sweetening to taste.

30

March 12011 Ivegetar ianti mes.com

I It's like a hunka hunka I

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vegetable medleys, lentil salads, and frittatas. Or add a few sprigs to olive oil for an infusion of flavor. Sauteed mushrooms in particular benefit from a generous sprinkling of oregano. It's best to add the fresh herb toward the end of cooking, as prolonged heat diminishes oregano's flavor. The dried herb retains much of the savor of the fresh and successfully imparts oregano's bold, complex personality to longsimmering chilis, stews, and soups. For added pungency, choose Mexican oregano over the Mediterranean variety. Oregano grows with ease in pots or containers, so consider raising your own on a sunny windowsill. Store fresh oregano in the fridge, wrapped in a slightly damp paper towel, for up to three days. Or chop the leaves, place in ice cube trays with a bit of water, and freeze; add the frozen cubes directly to recipes.

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Black Olive Tapenade

MArtS l CUPS

3U MI N UTES OR fEWER

Filling out this version of the Mediterranean condiment with almond flour helps cut down on sodium without sacrificing texture. Store the tapenade in a jar in the fridge for up to three weeks, and serve as a dip or sandwich spread.
1 cups pitted oi I-cured black olives Y, % cup almon d flou r or 9 rou nd almonds

II
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In the mood to get cheesy? Rice and Veggie Slices are the lactose free, cholesterol free and trans fat free cheese alternatives that you can feel free to fall in love with! So turn up the heat+- these made-to-melt have you shouting "Encore!" slices will

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3 Tbs fresh oregano leaves 3 doves garlic, peeled 'h cup olive oil 3 Tbs.Iernonjuice 1. Blend olives, almond flour, oregano, and garlic in food processor until finely chopped. 2. Add olive oil and lemon juice, and blend until spreadable paste forms.
PER 2 ·TSP. SERVING, 34 CAL; <1 G PROT; 3 G TOTAL FAT (<I G SAT FAT); <1 G (ARB; 0 MG (HOL 62 MG SOD; d G fIBER: d G SUGARS

.#

Food writer Matthew Kadey, RD, grows oregano in his community garden in Waterloo, Ontario.

You have the fYeedom to be cheesy! Go to cbeesecbooser.com.find your perfed ~._

Ntrrn, r'ONA.L
FOOD.

cheesy match and get afree coupon!G"L"XV

~...whY/~~""$,;y/4'Y~/,6Wh'W""fi""#~«~..mr"":'-hW~~~~~""""~/ff,f"H'&"4q~~Q"'.

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GRILLED PLANTAINS WITH # QUESO FRESCO, p_ 36

Enj oy the thrill of the grill without setting foot outdoors, thanks to these easy weeknight recipes

George Foreman made a household name for himself showing how an indoor g riIIco uld cook m eat with less fat in half the ti me, yet his gou rmet qadqet=-as we IIas othe r two-sided meal-s-for-two cou ntertop g rl115, uch as pan in i p resses~ s offer an u nlim ited range of speedy, tasty veg optio ns. Let th e fall owi ng get your creative juices flowing, and before long, you'll be com ing up with sam elean, mean gri IIing action of your own.

PHOTOG RA PHY Beatriz Da Costa

STY LI N G N atacha A rnoult

32

March 12011 1vegetarianti

mes.corn

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30 minutes

Grilled Vegetables with Miso Sauce

Grilled Radicchio with Creamy Walnut Sauce

SHVES 2 I 30 MINUTES O~ fEWeR

The nonstick surface of a countertop grill means you don't have to put together a fancy marinade to make tasty, tender grilled radicchio.

3. Place 3 radicchio halves cut-side up on each plate. Sprinkle each serving with 1 tsp. balsamic vinegar. Serve with walnut sauce, and garnish with grapes and walnut halves, if using.
PER SERVING: 152 CAL; 4 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 14 G CARB; 0 MG CHOL, 59 MG SOD;

2 green onions, chopped

(%cup) 1 Tbs_toasted sesame seeds 1. To make Vegetables: Brush squash and onion slices with oil. Spray grill with cooking spray, and lay squash slices on grill. Close, and cook on mediumhigh 10 minutes, or until squash is tender; transfer to plate. Place onion slices on grill; cook 4 to 5 minutes, or until crisp-tender; transfer to plate. Place bok choy leaves on grill; cook 3 to 4 minutes, or until wilted and crisptender; transfer to plate. 2. Meanwhile, to make Miso Sauce: Combine miso paste, garlic, brown sugar, and % cup water in small saucepan. Bring to a simmer over medium heat. Cook 1 minute, or until miso dissolves and begins to bloom. Remove from heat; stir in oil and vinegar. Fold in green onions and sesame seeds. 3. Serve Grilled Vegetables drizzled with Miso Sauce, or serve Miso Sauce on the side.
PER SmVING
184 CAl, (1!> CUPS VEGETABLES AND 3 TBS. SAUCE), 5 G PROT; 10 G TOTAL fAT (1 G SAT fAT); 379 MG SOD; 4 G fiBER;

3 small radicchio heads, halved

lengthwise '4 cup wain ut halves, plus more for garnish, optional 1 clove garlic, peeled 2 Tbs_plain unsweetened soymilk 1 Tbs. vegan sour cream % tsp. vegan Worcestershire sauce 2 tsp. balsamic vinegar v, cup quartered red or green seedless grapes 1. Place radicchio halves cut-side up on grill. Close, and grill 10 to 12 minutes, or until pronounced grill marks appear and radicchio is just tender. 2. Meanwhile, chop 1/4 cup walnut halves with garlic in mini food processor or blender. Add soymilk, sour cream, and Worcestershire sauce, and blend until smooth and creamy. Season with salt and pepper, if desired.

2 G FIl3ER; 8 G SU GARS

Grilled Vegetables with Miso Sauce

SfRVE) 1

,0 MINUHS

011

FEW[~

Grill-roasted ASian-style vegetables hit the spot on a weeknight. Serve over a bed of steamed bas mati or jasmine rice.
VEGETABLES

% red kuri or kabccha squash, seeded and cut into %-inch-thick slices 1 small red onion, sliced
2 tsp. sesame oil 1 large bok choy, leaves separated
MISOSAU(E

1 Tbs_miso paste

garlic, minced (i tsp.) % tsp. light brown sugar 1 tsp. sesame oil % tsp. rice vinegar

1 dove

21 G CARB; 0 MG CHOl;

8G SUGARS"

34

March 120nl vegetariantimes_com

AvocaooS

Mexico

the amazing avocado

50 calories per serving fits anyone.

Slip Avocados from Mexico into any salad, soup or sandwich. A 3-slice, 1-ounce serving gives you a natural, creamy texture, nearly 20 vitamins and minerals and a flavor that's rich in taste but skimpy on calories. Recipes, health benefits and more
@

theamazingavocado.com

© 2011 Mexican Hass Avocado Importers Association

30 minutes
Grilled Mango Sundaes
SERVES l

)U M INUHS

OR FEW[R

plantain slices on grill, close, and cook on medium-high heat 8 (0 10 minutes, or until plantain slices look crisp and dry. Transfer to plate. 2_ Place queso fresco on grill, and cook 3 to 4 minutes, or until grill marks appear. 3. Meanwhile, stir together salsa, cilantro (if USing), and % tsp. lime juice. 4. Arrange greens on one side of each serving plate; drizzle with remaining 2 tsp. lime juice and 1 Tbs. oil. Set 1 layer (4 to 5 slices) plantain slices on other side of each plate; top with grilled queso fresco slices, and then with remaining plantain slices. Spoon salsa over plantains, and sprinkle with crumbled queso fresco (if using).
PER SERVING 347 CAL; 7G PROT; 10 G TOTAL FAT (3 G SAT FAn 65 G (ARB; 9 MG CHOI., 204 MG SOD; 6 G FIBER; 30 G SUGARS ~

A few minutes on the grill gives mangoes a rich, creamy texture without overcooking them to mush. This recipe can also be made with plums, peaches, nectarines, or pineapple.
1 large mango, peeled and cut into

v,-i.nch-thick slices '\4 tsp ground allspice 1 cup cocon ut or vanilla ice cream 2 Tbs. chopped candied ginger Sprinkle mango slices with allspice, and place on grill. Close, and cook on high heat 5 to 7 minutes, or until grill marks appear on fruit, Transfer (0 serving bowls. Top each serving with 112 cup ice cream and 1 Tbs. candied ginger.
PERSERVING: 280 (AL; 3 G PROT; 11 GTOTAL FAT (7 G SAT FAT): 4S G (AI<B; 3S MG CHOI.; 56 MG SOD; 3 G fiBER: 35 G SUGARS (D

Puf the power of 1000

elderberries to wOrK for youl Sombucolil', the originol and most trusted Black Elderberry exlrarct, is. clihlcally tested and virologist developed to help boost your immune system. $0' when eVeryone around you is coughing sneezing arid sniffling, Sambueol® Black Elderberry Extract can help you and your family stOY healthy;

Italian Veggie Medley

SERVeS 2

30 MINUTES

OR FEWER

Grilled Plantains with Queso Fresco

SERVES 2

This quick, versatile vegetable medley is perfect served over pasta or steamed wheat berries. It also makes a great hero sandwich filling: simply spread on 2 sliced long rolls, top with slices of provolone cheese, and grill in the double-sided grill 3 to 4 minutes, or until bread is crisp and cheese is melted. cut into v,-inch-thick slices zucchini (4 oz.), halved and cut into %-inch-thick strips 4 oz. fresh asparagus spears, trimmed and halved crosswise 4 oil-packed artichoke hearts, drained and halved (V, cup), plus 1tsp. oil from jar ,/, small onion, sliced (V, cup) 1 jarred roasted red pepper, drained and cut into strips (1;'; cup) I/, tsp. Italian seasoning
1 small 1 tomato,

)0

M INuns

OR FEWER

If you want to expand your horizons

with Mexican flavors, this is a good dish to try. Green plantains have a starchy, almost potato-like consistency when cooked. Queso fresco is a nonrnelting Mexican cheese that can be pan-fried or grilled. If you can't find queso fresco, substitute feta cheese.
2 qreen plantains, peeled and cut into
'h

Ask for it by name Sombuc'ol® it!

'\4-inch-thick slices tsp. chili powder

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These statements hove hot been evoluoted,by the.Food & Drug Administration, Our producfsare 'nd! intended 1o diofJTlose, lreot, cure or prevent any disease.

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1 Tbs olive oil, plus more for brushing grill 2 oz. queso fresco, cut into V.-inch-thick slices, plus more crumbled for garnish (optional) 'h cup fresh-packed salsa 2 Tbs. chopped cilantro, optional 2'h tsp lime juice, divided 2 cups torn romaine lettuce or baby rnesclun greens 1. Spray plantain slices on both sides with olive oil cooking spray, and sprinkle with chili powder. Season with salt, if desired. Brush grill with oil. Place

Combine all ingredients in large bowl, and season with salt and pepper, if desired. Spread on grill, close, and cook on medium-high 10 minutes, or until vegetables are browned. Drizzle with pan juices, if desired.
PER 2'CUP SERVING 104 CAL, 4 G PROT; 7 G TOTAL FAT «1 e SAT FAT); 16 e CARB; 0 Me (HOl; 305 MG SOD; 6 G FI13£R;6 G SUGARS

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Celebrating the media for celebrating animals

The 25th Anniversary Genesis Awards presented by: The Humane Society of the United States. Saturda y, March 19, 2011 at the Hyatt Regency Plaza, Los Angeles, CA.

human esociety .org

38

March

I 2011 I veqetaria

nti m es. com

30 minutes

GEAR GUIDE:

Our Favorite Countertop Grills

George Foreman Next Grilleration 72-square-inch with removable plates; $ 44.99; target.com

Krups Universal Grill Panini Maker $79.99; bedbathandbeyond.com

Cuisinart Griddler Grill, Griddle & Panini Press $99.95; willlams-soncma.com

The glrillthat started the craze is still a barqain, and it's picked up some smart new features over the years The angled design and removable, dishwasher-safe plates make cleanup a breeze.

Ifstorage space is a priority, this sleek qrtll isthe one to choose because the top latches shut, allowing. it to be stored upright The basic functions make it easy to use.

This multipurpose grill (above) requires some counter space, but it's a heavyduty workhorse. Because the g rillis flat and opens fully, it can cook pancakes and French toast as well as panini and grilled veggies. The four different grill plates are easy to clean, but can be a lot to store. "

AND

80T~

BOTTLES ~

ARE

PURE

VANILLA.

!i)Q.ed. fPUVi ·uanilla

CONTAIN 'CORN SYRUP?

entertainin
RECIPES BY Melynda Saldenais

40

March 120111vegetariantimes_com

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Over on the Emerald Isle, the locals don't draw shamrocks on their faces or drink green beer on St. Patrick's Day. Instead, they're more likely to drop by the pub for a pint or two and a plate of something simple. So why not give your St. Patty's Day celebration that same homey, hospitable feel with a menu of pub food classics?

MENU
, , , , CORNISH PASTIES SALT AND VINEGAR POTATO BITES HEARTY IRISH LAGER STEW PLOUGHMAN'S PLATTER

Cornish Pasties
MAHS 16 PAS TIES

Like Ireland, Cornwall is a Celtic region, so it's no surprise that these turnovers are a favorite in pubs allover Ireland.
DOUGH 1%

cups all-pu rpose flou r, plus more for rolling y, tsp, salt 5 Tbs. cold margarine, cut into cubes

FILUNG

1. To make Dough: Sift flour and salt into bowl. Cut in margarine using pastry cutter, 2 knives, or your hands. Mixture should resemble coarse meal. Stir in 6 to 8 Tbs, ice water, or JUSt enough to hold mixture together. Pinch dough between your fingers; if it sticks, dough is wet enough. Shape into disc, and wrap in plastic wrap. ChillI hour. 2. To make Filling: Heat oil in large skillet over medium heat. Add onion, celery, and garlic; cook 5 to 7 minutes, or until onion is lightly browned. Add rutabaga, potato, carrot, and thyme; cook 3 minutes, then add lh cup water. Reduce heat, cover, and steam vegetables 10 to 12 minutes, or until tender.

4. Preheat oven to 400·F. Coat baking sheet with cooking spray. 5. Divide Dough in half, and roll 1 half out on floured work surface to l/8-inch thickness. Cut out 8 discs with 5-inch round cutter. Add leftover Dough to remaining Dough, and repeat to make 8 more Dough discs. Roll each disc out to long oval; brush edges of each oval with egg wash. Place 3 Tbs, Filling on 1 side of oval, and fold Dough over to make semicircle. Press Dough around Filling to remove any air, making sure no Filling leaks out of edges. Crimp edges with fork tines to seal. Repeat with remaining Dough and Filling until you have 16 pasties. Brush tops with egg wash, and sprinkle with salt and pepper, if desired. Bake on prepared baking sheet 25 to 30 minutes, or until golden brown.
PER PASTY 220 CAL; 6 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 27 G CARB; 5S MG CHOL; 284 MG SOD; 2 G FIBER; 2 GSUGARS

oil 1 small onion, finely diced (v., cup) 1 stalk celery, fin ely di ced ('4 cup) 2 cloves garlic, minced (2 tsp.) 1 small rutabaga, peeled and diced (1 cup) 1 small potato, finely diced (v., cup) 1 carrot, peeled and finely diced ('/2 cup) y, tsp, dried thyme
2 large eggs 1 Tbs. spicy brown mustard

1 tsp. vegetable

v.

cup 9 rated reduced-fat

Gruyere cheese

3. Whisk 1 egg with mustard in large bowl. Stir in vegetables and Gruyere, and season with salt and pepper, if desired. Whisk remaining egg with 2 Tbs. water in separate bowl to make egg wash, and set aside.

Salt and Vinegar Potato Bites

SHV[S S

Salt and vinegar crisps (known Stateside as potato chips) and chips (what we call French fries) are pub nosh standards. Here, the concept gets a healthful makeover with roasted potato cubes and a syrupy malt vinegar sauce.

6 medium red or yellow potatoes, cut into r-inch cubes (3 cups) 2 Tbs. vegetable oil 1 cup malt vinegar 3 Tbs. sugar 1. Soak potatoes in large bowl of cold water 30 minutes. Drain, and pat dry. 2. Preheat oven to 42YF. Toss potatoes with oil on baking sheet, and spread in single layer. Roast 45 minutes, or until

golden and crisp, turning 2 or 3 times. Season with salt and pepper, if desired. 3. Meanwhile, bring vinegar and sugar to a simmer in saucepan over medium heat. Cook 15 to 20 minutes, or until liquid is reduced by half, stirring occasionally. Serve malt sauce on side for dipping, or drizzle over potatoes.
PER !HUP SERVING: 89 CAL 1 G PROT; 4 GTOTAL FAT «1 G SAT FAT); 14 G CARB; 0 MG CHOL; 3 MG SOD;

<1 G FIBER; 5G SUGARS

(!)

42

March 120111 vegetari anti m es.com

,
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What you eat & drink today - walks & talks tomorrow! - Paul Bragg, Originator Health Stores Health Products have proven for years to improve your health in a natural way. BRAGG uses the highest quality, organic & natural ingredients and conforms to strictest manufacturing practices, many products are kosher certified. These BRAGG Health Products provide great nutritional benefits:
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Circle reply #7 on Info Center card

easy entertaining
MIXITUP
Give these pub standards a try as a change from your bask pint of lager, stout, or ale. Black Velvet half stout, half champagne half stout, half lager half lager, half fizzy lemonade (7Up or Sprite) or ginger ale half lager, half cider Black&Tan half stout, half pale ale

Hearty Irish Lager Stew

SERVeS a

Half& Half
Shandy

Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen. 1 Tbs. vegetable oil 8 oz. button or shiitake mushrooms, halved 2 cloves garlic. minced (2 tsp.) 1 medi um leek, white part only, diced (1 cup) 3 small red potatoes, cut into I-inch cubes (1'1, cups) 2 medium carrots, peeled and sliced (2 cups) 2 small parsnips, peeled and sliced (I'/, cups) 1'/' tsp. tomato paste 1 15-oz. can crushed tomatoes 1,/, cups low-sodium vegetable broth 2 sprigs fresh thyme. tied in bundle. plus 1 tsp. chopped fresh thyme. divided 'h cup lager beer 1'/, Tbs. quick-cooking tapioca 1 cup shredded cabbage 1 Tbs. white miso 2 Tbs. chopped parsley 1. Heat 112 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; saute 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining % Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally. 2. Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.
PER I-CUP SERVlNG: 118 CAL: 4 G PROT; 2 GTOTA!. FAT
«1 G SAT FAT); 23 G CARB; Q MG CHOl; 204 MG SOD;

Snakebite

5 G FIBER; 5 G SUGARS

44

March 120111vegetariantimescom

The mental pa't of \osingweight natural plant-based fibre, Omega 3

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all-in-one sllppleMe'lt ideal for almost any type of diet, Vega i')al ergerAee and made from
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Circlereply #17 on Info (enter (ord

easy.entertaining

Ploughman's Platter
SHVeS 16

y, cup sugar

Originating in the United Kingdom, a "ploughman's lunch" is a plate of bread, butter, cheese, and pickles served in pubs at midday. This assortment, with homemade pickles and sliced apples, makes a nice hors d'oeuvre platter for any party. You also can include a green salad and sliced hard-boiled eggs.
PICKLES

2 Tbs. salt 1 tsp. whole yellow mustard seeds 1 star anise 1.\ tsp. ground doves 1.\ tsp grou nd turmeric 1.\ tsp, red pepper flakes
PLATTER

1. To make Pickles: Pack cucumbers and onions in l-qt. jar. Bring vinegar, sugar, salt, mustard seeds, star anise, cloves, turmeric, and red pepper flakes to a simmer in saucepan over medium heat. Cook 5 minutes. Pour liquid over cucumbers and onions; cover, and refrigerate at least

1 loaf sliced Irish brown bread,

24 hours.
2. Arrange bread, apples, cheeses, butter, mustard, and Pickles on large platter.
PER SERVING, 273 CAL, 10 G PROT; 17 G TOTAL fAT (10 G SAT FAT); 22 G CARB; 50 MG CHOl; 571 MG SOD; 2 G FI13ER;4 G SUGARS "

2 lb. cucumbers,
1

sliced

soda bread, or country bread 2 tart apples, sliced ;" lb. Irish Cheddar cheese ;"Ib. Stilton or Cashel blue cheese lb. Irish butter Colman's English Mustard
1.\

1 small onion, thinly sliced (1cup)

cup apple cider vineqar

March

46

120nl

vegetarianti

mes.com

venetanan SPECIAL
tlD1~

30-MINUTE

T HI RTY MIN UTES 0 R LESS. That's all you'll need to whip up a one-dish meal for

a busy weeknight dinner-or mix and match, and add an appetizer and a dessert for a no-fuss party menu. Quick & Healthy 30-Minute Meals is a special keepsake issue featuring Vegetarian Times' best recipes, tips, and techn iques for ti me-challenged home cooks.

also available at

vegetariantimes.com/store

800.573.1900

,
'-

Besponsible for building and repairing tissue, protein is the most plentifulsubstance found in the hody-after water. Protein adds up to one-R ftll of yourhody weight lIlilI is the major constituent of most Ihlog cells and body Aulds. Protein builds strong bodies. burns tilt, repairs the daily wear of vital muscles, and replaces body chemicals=-something that the bcdy's other macronutrienrs (ra~and.carbohydrates) are unable- to do. It stands to reason that providiog your body with a health)source of proteill is important. The key word here is healthy. in fact, entire cultures existed-and thrived-on diets comprised primarily of healthy sources of protein, So the question is: what defines a healthy sou ret' of pro te in ?

He fou nd thaI: many of lhese cultures t hrivcd on diets mad" up primari ly of animal protei ns, outs, seeds and grains. 1n fact, many of them ate raw animal protein, h(> it raw Hsh or even IIH'.lt. Ofcourse, there are only a "few among us who couldstomach an entirely raw animal protein diet, which is why Jordan Rubin and his team at Garden ofUfe'" have created the gmundhreaking formulations known as RAW Protein and

RAW Meal.

PLANTING THE SEEDS OF INNOVATION

Consider tbe definition ofraw, RAW means unheated, untreated and un~tduJ terateu. It also means no. binders_ Iillers, synthetic ingredients 0.1' isolates. HAVI truly deS nes pure, even more so if the product is certified orgarrlc, It's alsQ easy to see why f IIding a quality, pu re, raw and orga n ic form of protei n l~ so diffieult. There is, however; a solution for those seeking a quality source of raw protein to supplement their diets. By combinillg lmmy organic, raw sources of protein in exactly the right proportions, Jordan Rubin and his research and development team have been able to create a raw protein powder with ;LIIof the ami no ,lcids-in thepJOpElr amounts-that your body requi res,
Both HA\\' Protein and HAW Meal

THE CONCEPT OF COMPLETE PROTEIN

undersrantl.
the

The concept of the complete protein i:o;r.1i rIy casy to First of a 11,it's generaUy ri;!gMded that erghtamino acids are essential fOT healthysdc lts. They are essential because

oody cannot

manufacture them

Oil jt~ own,

ff'f{uiring

that

the), come through diet, A complete protein source then, is one that contains all eight of those (Imino acids in the arnuunts yOUI' body requires. \v11i.le proteins <Ire contained in most
of the foods we eat, only animal sources

of protein contain all eight essential

amino acids in till' amounts that our

bodies require. So logically it fQBows that animal sources ofprotein are healthiest, correct? Well.yes and no. FOT inSight into this-issue, consider Dr. \\ esron . Price, a (nan who-in the 1930s-dt'\,oted his life to observing thebsalth of remote cultures that were baSically cut. off from the outside world and lived on their illdigenous.or historical diets.

contain over a dozen different sprouted, gluten-fice grahL~and seeds, RAW Protein offers 18 grams of protein per serving, (lud RAvV Meal offers a whopping 33 grams of protein per serving. That alone makes them both excellent.seurces (If raw proteiu.

BEYOND PROTEIN
When ),Oll consume raw protein found in nature, be it plant or animal, yon get a lot more' thrill jlJst protein. Haw protein foods contain enzymes and probiotics as well as beneficial fatsoluble vitamins like A, D; E and K_

1.1 Thesestatem.ent-s have noflleenevaluatedby

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treat, cure or prevent any disease.

In fact, all of these components work together to make protein utilization effective. We call this complete protein utilization system the "Protein Code"," and it is found only in Cardell of Life® RAW Protein and Carden of Life® RAW Meal, To emulate the constituents of a healthy protein food in nature,
YOll

Probiotics, on the other hand, are needed after the enzymes go to work. Prohiotics aid digestion by making it easier for the nutrients from our diets to be absorbed=.and later used-by the body. Again, raw foods contain probiotics that aid this process. So should your raw protein supplement When it comes to fat-soluble vitamins, nature once again shows its perfection. A look at the most powerful food sources of vitamins A, D, E and K-foods like fish oil, liver, dairy and eggs-L~ also a list of some of the best sources of protein for your body. It's no accident that high protein foods are some of the richest sources of fat-soluble vitamins. Garden of Life RAW Protein and RAW Meal are RAW, vegan and certified organic, and both come complete with essential amino acids, probiotics, enzymes and fat-soluble vitamins. They contain no fillers or synthetic ingredients and are always uncooked, untreated and unadulterated. They are dairyand gluten-free with no soy allergens. In short, they go beyond protein. That means you can finally get the RAW plantbased protein you want with the essential amino acids
YOll

need four components:

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Available at premium health retailers nationwide. For more information and locations visit www.GardenofLife.com

WHOLE FOODS ...._.

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RECIPES BY Jason Wyrick

9 uiltless pleasures
At VT, one of the things we love about Neal D. Barnard, MD, au r Ask the Doc col u m n ist, is how he comes up with creative, intelligent new ways to promote the healthful benefits of a plant-based diet. His latest is 21-Day Weight Loss

A few of our favorite recipes from Dr. Neal D. Barnard's new weight-loss guide

Kickstart, a book with a companion TV program that airs on PBS in March. Both show how simple changes to your eating habits can mean long-term payoffs for your health and well-being. We don't have the space to share all Barnard's tips, research, and personal stories, but we can offer a taste of his book's delicious recipes, developed by vegan chef Jason Wyrick, to help you gear up to start the plan.

MANGO-LIME SORBET, p. 53

50

March

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vegetariantimes.com

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Cuban Black Bean and Potato Soup

5HV[S 61 30 M INUrES OR FEW[R

1 Tbs.

ground cumin

1 Tbs. fresh oregano leaves 1 bay leaf 'h tsp. salt

The distinctive flavor of this soup comes from a sofrito, a pureed mix of onions, garlic, and bell peppers. 1 medium onion, diced (112 cups)
1

Diced red onion and green bell pepper for garnish 1. Saute onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and puree until smooth. Add 3 cups beans and 6 to 7 cups water; puree until mixture is consistency of thick soup. 2. Return mixture to saucepan, and add remaining beans, potatoes, vinegar,

small red bell pepper, diced

(1cup)

1 small green bell pepper, diced

lifo HI/trifled'
For more product infonnation,

(1 cup) 6 cloves garlic, peeled and sliced 6 cups cooked black beans, divided

visit www.petergillham,com.
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3 medium potatoes, peeled and diced (212 cups) 2 Tbs_white wine vi negar

MORE THAN A COOKING

SCHOOL. IT'S A WAY OF LIFE.

cumin. oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to mediumlow, and simmer, covered, 20 minutes, or until poratoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.
PER I-CUP SERVING, 321 CAl, 18 G PROT; 1 G TOTAL FAT

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Blend coriander seeds in blender until coarsely ground. Add salsa, mayonnaise, chipotle chile, and pepper, and blend until smooth.
PER 2 ·TBS. SERVING 96 CAL; <1 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 2 G (ARB; 0 MG CHOL 140 MG SOD; <1 G FIBER; <1 G SUGARS

An

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Digitally

Mango-Lime Sorbet
5HV[$ 6

This silky-smooth sorbet was inspired by the lush flavors of Thailand. Thanks to the convenience of frozen mango chunks, it can be an everyday treat.
4 cups frozen mango chunks
'I, cup agave nectar '4 cup fresh lime juice

D.C. MOTOR

FOOD

DEHYDRATOR

Thaw mango chunks 15 minutes. Place in blender or food processor, and puree with agave nectar and lime juice. Transfer to shallow glass or metal bowl, and place in freezer. Freeze 30 minutes. Stir puree every 15 minutes until ready to serve.
PER \ii-CUP SERVING: 163 CAL; <1 G PROT; <1 G TOTAL FAT (0 G SAT FAT); 44 G CARB; 0 MG (HaL, <1 MG SOD;

Sedona® is the elegantly easy way to dehydrafe raw whole living foods. preserving the natural nutritional vah.te and taste without using artificial preservatives. Compared to other leading dehydrators, Sedona® offers unsurpassed' performance utilizing the latest digital dehYdrating technologies with accurate temperature ccntrots.

3 G FIBER; 40 G SUGARS

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Grele reply #29 on Info Center rerd

BY Nicole Rees

Get tangy flavor for baked goods in half the time

quick-start sourdough
Think sourdough breads can only be

made by professional bakers or by using pricey sourdough starters? Think again. Flour,water, and a little quick-rising yeast can yield the complex flavors of sou rdough injust a few days if you follow the qu ick-start method, These recipes rely on a three-day sourdough starter, then an overnight sponge (the starter mixed with flour, liquid, and a sweetener to feed it) that aIlowsthe doug h to fuIlyabsorb liquid and develop gluten, the protein structure g~wheat-based bread doughs the spri ngy, chewy textu re everyone loves,

54

March 120111 vegetari anti m es.corn

Shortcut Sourdough Starter

MAHS lV. CUPS STARTER (ENOUGH ~OR 1 RECIPE)

This simple starter uses quick-rising yeast to begin the fermentation process, (Regular active dry yeast won't work here.) If you double the recipe, you'll have a starter you can keep on hand in the fridge, 1 cup all-purpose flour, plus more for feedi ng sta rter V. tsp. quick-rising yeast, such as Fleischmann's RapidRise 1. Combine flour and yeast in nonreactive bowl; stir in 1 cup warm (lIO°F) water. Cover bowl loosely, and set aside in temperate spot (72° to 74°F) 12 hours. Starter should get bubbly and smell yeasty. 2, Stir starter, then discard half. Stir liz cup flour and lh cup lukewarm water into starter. Cover. Feed starter in this manner, discarding half of starter, and stirring in 1/2 cup flour and 112 cup lukewarm water every 12 hours for 72 hours. Starter should be bubbly with pleasant sourdough aroma. (If aroma is faint or you want more pronounced sourdough flavor, feed starter another day to develop more flavor.]

technique
Blueberry Sourdough Pancakes
5HVE5
4

1'14 cups Shortcut Sourdough

These fluffy pancakes have a subtle sourdough tang. Don't worry about letting the milk sit out all night in the batter; consider it another type of flavor-building fermentation. If your berries are tart, add 1 Tbs. sugar to the batter, Serve the pancakes with maple syrup.

Starter (recipe, p. 55) 1% cups all-purpose flour, divided % cup warm milk 2 Tbs. sugar or honey 3 Tbs. butter or non hydrogenated margarine, melted 1 large egg 1 tsp. baking powder 'h tsp baking soda 'h tsp salt 1% cups fresh blueberries 1. Stir together starter, 3/4 cup flour, milk, and sugar in medium bowl. Cover loosely, and let sit overnight.

2. Whisk in butter and egg the following morning. Combine remaining lh cup flour with baking powder, baking soda, and salt in separate bowl. Stir flour mixture into batter, adding lj, cup more flour if needed. Stir in blueberries. Let sit 5 to 10 minutes. 3. Heat griddle or skillet over mediumhigh heat. Reduce heat to medium, and coat with cooking spray. Pour about II, cup batter per pancake into skillet. Cook 1 to W2 minutes on each side, or until golden.
PER SERVING (4 4-INCH PANCAKES): 4[16 CAL; 1[1 G PROT; 12 GTOTAL FAT (7 G SAT FAT); 64 G CARB; 80 MG (HOL; 686 MG SOD; 3 G FIBER;13 G SUGARS

56

March 120111vegetariantimescom

\i~tOln'l"rl\'IVi'n@~JO

W~!l@ '1~1f} ~~ 0
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Free Radicals (an Oxidize Living Tissue

Though many dietary supplements contain Antioxidants, the Major Antioxidant Group -. A· C· E + Selenium -. effectively fights free radicals. Free radicals can oxidize living tissue, including blood vessels and cell membranes. They form in your body over time as "cellular aging"takes place. Unless you act to reverse it, this oxidative stress can deeply affect your nervous system, joints, organs and blood vessels. ACES can help prevent the depletion of your Antioxidant resources. ACES provides known free radical fighters. ACES contributes to healthy living for people of all ages. Vitamins A • C • E are essential to life! ACES: The Major Antioxidant Group!

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any disease."

technique
Sourdough Sandwich Loaf
MAKES
I

LOAf

III 5 LICES)

This simple loaf is hard to resist straight out of the oven. If you like an assertive sourdough flavor, let your starter ripen at least three days. The riper the starter, the paler in color your loaf will be-acidic batters and doughs resist browning. Tasty enough for a dinner bread and basic enough for sandwiches, the loaf freezes well when wrapped whole in plastic wrap. 3 cups bread flour, divided yeast, such as Fleischmann's RapidRise 1V. cups Shortcut Sourdough Starter
1'1.\ tsp qukk-rislnq

(recipe, p. 55)
2 Tbs_ light brown sugar 1'h tsp. salt

1. Combine l!h cups bread flour with yeasc in bowL Stir together starter, 3/4 cup lukewarm water, and brown sugar in separate bowl. Stir in flour-yeast mixture. Cover loosely, and let sit overnight. 2. The next day, stir 1 cup [lour and salt into sponge until thoroughly combined. Stir in remaining IiI cup
Sourdough Sandwich Loaf

STIPS FOR SOURDOUGH SUCCESS

1. Plan ahead. It takes two to three days forthe Shortcut Sourdough Starter (p. 55) to
ripen and develop flavor. If it isn't bubbly or has an off aroma, discard and start over. 2.

flour 1 to 2 Tbs. at a time until shaggy dough forms. Knead dough on lightly floured work surface or with electric mixer fitted with dough hook 3 to 5 minutes, adding more flour if needed. Roll dough into 8-inch cylinder. Coat 9~ x 5~inch loaf pan with cooking spray, and place dough inside pan. Cover loosely, and let rise 1hour, or until dough is 1/4 inch above top of pan. 3. Preheat oven to 375°F. Cut Ih~inch-deep slash lengthwise down center of loaf with serrated knife. Bake 45 minutes, or until internal temperature reaches 198°F. Run knife around pan edges to release bread. Unmold, and cool 45 minutes before slicing and serving.
PER SIJCE: 172 CAL; 5 G PROT; <1 G TOTAL FAT
(<1 G SAT FAT); 35 G CARll; 0 MG CHOL; 293 MG SOD;

Check the tern peratu reoIf you r starter sits in a space that's warmer than room temperatu re (72°-74°F) it may req uire more flour an d less water to ferment; cooler temperatu res slow develop ment, wh ich may requi re an extra day of fermenti ng.
12 -hou r intervals, but you don't have to set your a Iarm clock. Instead, f nd ti mes that work best for you-.--.say,ju st after breakfast and just after din ner,

3. Make feed ings work fo r yo u. Sourdough starter shou Id be fed at rough Iy

4. Keep it going.

Store extra starter in the fridge, discarding half and feeding it equal parts flour and water once a week. For example, if you have v. cup starter, sti rin no more th an 11. cup each fi ou r and water. Increase this amount incrementally over time.

S. Experi ment! Sou rdough starters are a matte r of taste and preference. Experi ment
with different types of flours and allow them to develop over longer and shorter periods of ti me to fi nd you r favorites.

I G FIBER; 2 G SUGARS

58

March 120111veqetarlanttrnes.ccm

----~---NUTRITION NOW"

Honey-Wheat English Muffins

MAns 8 MlJfflNS

Multigrain Sandwich Loaf

MAK[S i LOAf (12 SlIC[S)

My Friend

Traditionally, English muffins are made with a batter that is poured into rings on a hot griddle. This recipe simplifies the process with a soft dough that doesn't require rings. Toasted, the muffin halves are chewier than store-bought brands; for crisper bread, wait a day or two before serving. The recipe can be made vegan by using brown sugar in place of honey. cup Shortcut Sourdough Starter (recipe, p. 55) 1 cup whole-wheat flour 2 Tbs honey 1 cup all-purpose flour 1 tsp, baking powder y, tsp, salt
1

Tasty, nutritious sorghum and teff flours, well-known in the world of gluten-free baking, deserve a place in every baker's pantry. If you can't find teff flour, buckwheat flour is a good alternative.
1% cups bread flour, divided

~~.·Years ~ 8 _~ PB
Has Been Taking Far

1 cup rye flou r

v.; cup sorghum flour v.; cup tefF or buckwheat

flour

1 v.; tsp. quick-rising yeast, such as Iv.; 2 2 172

Fleischmann's RapidRise cups Shortcut Sourdough Starter (recipe, p. 55) Tbs. dark honey 0 r brown sugar Tbs. dark molasses tsp. sa It

Fine yellow corn meal, fa r dusting 1. Combine starter with whole-wheat flour, honey, and lh cup lukewarm water. Cover loosely, and let sit overnight. 2. The next day, stir together lh cup all-purpose flour, baking powder, and salt in separate bowl. Stir flour mixture into starter mixture. Stir in remaining Ih cup flour until dough is no longer sticky. 3. Roll dough into 1/4- to 1J2-inch-thick ll-inch square on floured work surface. Cut out 8 muffins with 3%-inch round cutter. Dust cops and bottoms with cornmeal. Cover, and let stand 45 minutes [Q 1 hour, or until rounds have risen and look slightly puffy. 4. Heat heavy skillet or griddle over high heat, then reduce heat to mediumhigh. Coat skillet with cooking spray. Cook muffins 3 to 5 minutes per side, or until browned. (If you have any question about doneness, check to see that muffins have reached an internal temperature of 198°F with instant-read rhermometer.) 5. Cool 15 to 20 minutes before slicing or serving, and coo! completely before storing. Muffins will keep 2 days at room temperature or up to 1 month in freezer.
PER MUFfiN
189 CAL, S G PROT; <1 G TOTAL FAT 216 MG SOD; «1 G SAT FAT); 40 G CARB; 0 MG (HOl;

1. Combine % cup bread flour; rye, sorghum, and teff flours; and yeast in large bowl. Stir together starter, honey, molasses, and % cup lukewarm water in separate bowl. Stir flour mixture into starter mixture, Cover loosely, and let sit overnight. 2. The next day, stir Ih cup bread flour and salt into dough until thoroughly combined. Stir in remaining I/~ bread cup flour 1 to 2 Tbs. at a time until shaggy dough forms. Knead dough on lightly floured work surface 3 to 5 minutes, adding flour if needed. 3. Coat 9- x 5-inch loaf pan with cooking spray, and place dough inside. Cover loosely, and let rise 1 hour, or until dough is !/4 inch above top of pan. 4. Preheat oven to 37YF. Cut lh-inchdeep slash lengthwise along center of loaf with serrated knife. Bake 1 hour, or until internal temperature reaches 198°F. Run knife around pan edges to release bread. Unmold, and cool 45 minutes before slicing and serving.
PERSI.ICE; 187 CAI~ 6 G PROT; <I G TOTAl. FAT (<1 G SAT FAT); 39 G CARB; 0 MG CHOI" 294 MG SOD; 4 G FIBER; S GSUGARS

So when I wanted a pro-biotic acidophilus product,

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3 G FIBER; 5 G SUGARS

Nicole Rees is afood writer and baking scientist. Her most recent cookbook, Baking Unplugged, isfilled n'ith simple, from-scratch recipes that rely on only a bowl, a spoon, a whisk, and an oven.

Awllable iit

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Buy no other nutritional supplement until you learn about this powerful Mediterranean health secret, hidden for 2000 years
For better health everyone knows that the Mediterranean diet is superior. In this region people have the longest and healthiest lives. However. until now, no one knew the reason ..Discover the world's best-kept.secret that.even the world's top doctors don't know. How important is this secret? Important enough to change your Hfe-forever. Thisis the story of Oregano I P73. the most powerful food supplement from the wild Mediterranean known. How famous was Oregano] in antiquity? The ancient Greeks called its active ingredient the "Delight of the Mountains." The Romans, 1 rcentury, dispensed H in all of their pharmacies. Five thou and year ago in ancient Babylon it was the number one herbal medicine used .. Before this, it was relied upon in ancient Egypt not only for health but also as a preservative in mummification. AU of the ancient societies used wild oregano as a preservative, which i proven today by measurements of its enormou antioxidant power (by the USDA and others). In [he Middle Ages English physicians used it routinely, raving about it in their books. More recently, in 19 18 the Pasteur Institute tested it and found jt to be one of the most powerful of all herbal extracts. Wild oregano oil is now being extensively re earched throughout the world. The U.S. government was so impressed with its antioxidant and antiseptic powers that rhe USDA fileda patent on it, the original material being supplied by North American Herb & Spice. The FDA did a rudy on this spice oil, claiming that the intake of' any spice for better health would be a "u eless endeavor." However, after the results were clear, the agency reversed its stance and admitted that spices. particularly wild oregano extract, are genuinely effective, publishing its finding in The Journal o] Food Science (1999). To a degree only Americans mis ed the eerer. The Medherraneans tell all sorts of stories about the benefits of wild oregano, since it grows on their mountaintops, Some of the village peopJe make wild oregano extracts light in their backyards. Old-time Mediterranean villagers call it the God-ble sed berb. Yet, regardless of culture and denomination, today almost no one know .about it, and people certainly don t know that they should be raking it as a daily supplement. Qur' an recommended wi Id honey from aromatic plant. Curiously. early English pharmacists noted that when wild oregano and honey were combined, it increased the potency. Someone very powerful is trying 10 tell us how people can benefit themselves, but no one is listening,

The ancients used it differently than we do

The Greek word for oregano is oreganos, which means pleasure, joy, OJ delight of [he mountains. They were enamored with it because it works. That's why it is a joy. The Greeks even had special cargoes on their ships consisting exclusively of Oreganol P73-like oil, They rubbed this oregano/extra virgin olive oil mixture all over their bodies for good health. The Romans did the same, and everyone knows the beauty ef' their skin. While government regulations restrict any claims. the consistent use Of wild oregano by the ancient civilizations alone is proof of its great powers.

Archeology proves it
Upon excavating ancien! Greek and Roman ruins, wild oregano was Found in the pharmacies, not in the kitchens. Even today in the ruins of Ephesus there stands in an excavated pharmacy a large Stone container labeled "oreganos", This proves the tremendous status of this spice in these civilizations, lt is well known that the people of Greece and Rome had great strength and endurance, unmatched by people today. Unlike us, the Greeks mainJ Y used it therapeu ricall y. They discovered dozens of uses which any history buff could determine by further research. Even so, buying the corr-ect kind of oregano oil drops Or supplement is crucial, since there arc over 80 different oregano-like species, many of which arc not medicinal. Many types are even grown on farms where noxious chemicals and mechanical harvesting are used .. In contrast, Oregano I P73 is from 100% wild oregano which grows .as high as 12,000 feet above sea level, Picked by hand on these mountain tops, it is the ultimate in purity and potency.

Achieve gladiator status overnight the "Delight of the Mountains"

through

W11at the holy books say about wild oregano

About 1300 B.. . the Bible made a powerfu I recommendaC
don, revealing the Mediterranean secret for the first time. It commanded the people to use the powers of wild oregano <L';; a purge, but modem-day Bible readers missed it. The confusion is now resolved. The English word hyssop was translated from the Greek word essop ; which is from the Hebrev ezov-and ezo means wi Id oregano. Later on, the

Everyone could lise more power and strength. Through the powers of the wild, high mountains-the rocky, calcium-rich soil that vitalizes the planrs-you can benefit quickly by regularly u ing the Oreganol P73 in and 011 your body. Also use [he spray for added benefit. II'S a great way to keep the environment safe. The only side effect is that it will smell like a Mediterranean kitchen, and that's about asexotic as it can get

Bring the power of the wild Mediterranean directly into your home
The proof is in the science-Oreganol P73 really is powerful
You can learn more about wild OTCg;:\t1Q through articles, books, scientific studies, and online. Oregano! P73 is the subject of worldwide research. There are even two prominent books written entirely about wild oregano ..Research its powers. Become an expert, Most importantly, never accept cheap 'imitations made from plants other than the true wild Mediterranean species. Only Oreganol P73 is guaranteed to be wild, high-mountain oregano handpicked by the Mediterranean villagers. In contrast to imitation brands you can be sure of the quality of Oregano I P73-ncver irradiared, chemically treated, or contaminated.

It is obvious that the wild oregano blend is the most potent of all natural supplements. But how does Oreganol P73 work in the body?
Remember, asa true spice oil blend Oregano] P73 has real potency. So, it i quickly absorbed and utilized by the body. It penetrates right through the membranes ... hether sublingnally (under the tongue), through the skin, or via the digestive w tract. II is also rapidly absorbed through the respiratory passages. You need that kind of penetrating power, and only Oreganol P73 has it. There are everal Oregano I P73 and spice oil-based supplement. Use Ihem all so you can benefit from the wisdom of the ancients right in your home. Here are several ways to use the Oreganol family to gain these benefits:

Oreganol P73 Oil can be taken either as drops under the tongue or in juice/water, as a rub, oras convenient gelcaps, For daily power yuu only need a small amount, like 2 or 3 drops. That means a bottle is an enormous value, over a four-month supply. This Is the minimum basic Oregano] formula you need also available in Super Strength form. Oreganol Cream is formulated from wild oregano, lavender, bay leaf, and St, John's wort oils in a base of propolis, raw honey, and Canadian balsam. This is an ideal way to gel the benefits of wild spice oils topically. So pure you can eat it. Juice of Oregano is the wild oregano essence, which is different biologically than the oil and has tremendous penetrating powers, especially into the body's fatty tissues and cell membranes. This is a great combination with the Oreganol P73. Helps the body get natural oxygen. SinuOregfL cleanses the sinuses naturally with tile world's first sea salt and wild spice-based sinus spray made for direct inhalation into thesinuses, OregaSpray helps 10 clean e your environment for better health .. Made from the wild, mountain-grown oils of wild oregano, bay leaf, and sage, it not only kills germs on contact, it is also safe enough to be used around kids or pets. Irs a powerful throat spray, and it can be used on fruits and vegetables ..There is nothing else on the market like this. Take it with you everywhere. Always powerful, always original, always the best-you can rely on it

P.O. Box 4885, Buffalo Grove, Il6Q089 1-800-243-5242 1-847-473-4700 www.oreganol.com

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Circle reply #19 on Inlo Center card

These suuernents have moll beenevaluated

by

the Foodnnd

Drug.Adrninisuanon,

is nOI intended to diagnose, treat, cure, or prevent an,y disease.

1 FOOD 5 WAYS
BY Victoria Abbott Riccardi
{'

NUTRITIONAL

PROFILE

These good-for-you

green beans are here to stay

'h CUP COOKED SHELLED

EDAMAME CONTAINS THE FOLLOWING: '" , , , ,

C

edamame
Nutritious, delicious, and surprisingly versatile, young green soybeans (better known as edamame) have gone from Asian restaurant appetizer to healthful home-cooking favorite. In the past seven years, sales of frozen edamame have grown at a rate of approximately 14 percent a year, according Linda Funk, executive director ofThe Soyfoods Council. Rich in protein, fiber, and omega-3 fatty acids, the plump beans are delectable in everything from tasty dips to hearty sliders.

95 CALORIES 8.4 G PROTEIN 4GFIBER 1.8GIRON SO MG MAGNESIUM

62

March 120111vegetariantimescom

Broccoli-Edamame Soup with Jumbo Goat Cheese Croutons, p. 66

Black Bean and Edamame Sliders

MAns 12 SLIDERS

The protein-packed

filling in these sliders

30 MINUT[S

OR FEWER

Here's the veg answer to Sloppy Joes~ edamame lightens up a black bean mixture to keep these sliders from tasting too dense.
1 cup frozen shelled edamams 1 clove garlic 1,/, cups cooked black bea ns, or IlS-0l can black beans,

doubles as a tasty sandwich spread or cracker topper.

tsp. ground cumin

IV, '.4

tsp. salt 1 tsp. olive oil 12 small whole-wheat

dinner rolls,

rinsed and drained chipotle chile in adobe sauce, drained and minced % cup coarsely chopped cilantro % cup plus 1 Tbs. prepared fat-free barbecue sauce, divided
1

split like buns 4 oz. reduced -fat sharp cheddar cheese, cut into 12 slices 1. Bring small pot of water to a boil. Add edamame, and cook 10 minutes. Drain. 2. Process garlic in food processor until minced. Add edamame, black beans,

chipotle chile, cilantro, 1Tbs. barbecue sauce, cumin, and salt. Process until mixture forms coarse paste. 3. Heat oil in saucepan over mediumlow heat. Add edamame mixture, and heat until hot, stirring occasionally. 4. Spoon 1Tbs. barbecue sauce onto each bottom bun. Top with bean mixture, cheese, and top buns.
PER SLIDER:329 CAL: 16 G PROT; 9 G TOTAL fAT (3 G SAT FAT); 51 G CARB: 14 MG CHOL; 815 MG SOD; 11 G FIBER; 12 G SUGARS

vegetariantimes.com

1March 12011

65

soybeans & GMOs

About 77 percent of the world's commercially grown soybeans are genetically modified to be tolerant to herbicides. Soybeans that have been genetically modified to improve nutrition, among other things, are in development. But, according to the National Soybean Research laborato ry at the Un ive rsity of Illinois, all edamame-domestic and foreign-are genetic modification. edamame free from Ifyou

want extra insurance, choose labeled USDA Certified Organic, which guarantees GMO-free soybeans.

Broccoli-Edamame Soup with Jumbo Goat Cheese Croutons

SHV[S B

This creamy soup gets its extra richness and bright color from edamame,
2 tsp, olive oil 1 large onion, chopped (2 cups) % tsp, ground nutmeg

10 minutes. Stir in 112 cup broth, scraping bottom of pot to lift off any brown bits. Add remaining 5th cups broth, edamame, broccoli, and garlic. Bring mixture to a boil, reduce heat to medium-low, and simmer, partially covered, 20 minutes. 2. Meanwhile, preheat oven to 350°F. Arrange baguette slices on baking sheet, and bake 6 minutes, or until crunchy on both sides. Remove from oven, and arrange cheese over toasts. Return to oven, and bake 6 minutes more, or until cheese has softened. 3. \Vorking in batches, transfer soup to blender, and blend until creamy and smooth, Return soup to pot, and warm over .low heat. Ladle soup into 8 shallow soup bowls; float 1 cheese crouton in center of each bowl.
PERSERVING (1'A CUP SOUP AND 1 CROUTON) 195 CAl.; 12 G PROT; 9 GTOTAL FAT (4 G SAT FAT); 19 G CARB; 15 MG (HOL; 174 MG SOD; SG FIBER;5 G SUGARS

Asian Edamame Dip

SERV[S 8 (MArES 1 CUP)

For a pretty presentation, serve this dip with cucumber spears, blanched sugar snap peas, celery, and jicama sticks. Mini rice cakes or crackers also make a nice accom paniment.
1 cup frozen shelled edamams 1 Tbs. minced fresh ginger 1 clove garlic

6 cups low-sodium vegetable broth 3 cups frozen shelled edamame 1 lb. broccoli, trimmed, stems and florets chopped
2 cloves garlic, minced (2 tsp.)

8 'h-inch-thick slices from skinny whole-grain baguette 4 oz. aged goat cheese, shaved 1. Heat oil in large pot over medium heat. Add onion and nutmeg, and season with salt and pepper, if desired. Saute

cup silken tofu 1 cup cilantro leaves 3 Tbs. peanut butter 2 Tbs. low-sodium tamari 2 Tbs. fresh lime juice I/, tsp. sri racha or ch ile-qarl ic sauce
I/,

1. Bring small pot of water to a boil. Add edamame, and cook 10 minutes. Drain. 2. Place ginger and garlic in bowl of food processor; process until minced. Add

66

March 12011 1vegetariantimescom

edamame, tofu, cilantro, peanut butter, tamari, lime juice, and sriracha. Process until dip is chunky-smooth, Refrigerate in sealed container several hours to allow flavors to develop.
PI'R 2 ·TBS. SERVING: 65 CAL; 4 G PROT; 4 G TOTAL FAT

3. Meanwhile, toast coconut in small skillet over medium heat 3 to 4 minutes, or until browned and fragrant. Set aside. 4. Heat remaining 1 tsp, oil in medium skillet over medium heat. Add sliced onion; Saute 12 minutes, or until golden. 5. To serve, spoon curry into 6 bowls. Garnish each serving with golden onion slices, toasted coconut, and cilantro,
PER 2·CUP SERVING 210 CAL, 8 G PROT; 10 GTOTAL FAT (4 G SAT FAT); 27 G CARB; 0 MG (HOl;

1 cup '11

16
Yo 2 2
'11

(<1 G SAT FAT); 4 G CARB; 0 MG (Hal; 210 MG SOD;

1 G FIBER; 1 G SUGARS

finely diced pineapple cup golden raisins smoked almonds, coarsely chopped cup chopped fresh mint Tbs. fresh lime juice Tbs. honey tsp, chile-garlic sauce

f)

Kerala-Style Edamame Curry

<;(RV[S 6

296 MG SOD;

Located on the southwestern tip of India, the state of Kerala is known for its vibrant, flavor-rich curries. Here, frozen, shelled edamame offer a speedy alternative to dried lentils or beans.
1 Tbs.

8 G FIBER; 8G SUGARS

Purple Cabbage Salad with

Edamame, Golden Raisins, and Smoked Almonds

SeRVES 6 I 30 MINUTES O~ feWER

Bring small pot of water to a boil. Add frozen edamarne, and cook 10 minutes. Drain, and refresh under cold water. Transfer to large bowl; add cabbage, bell pepper, pineapple, raisins, almonds, mint, lime juice, honey, and chile-garlic sauce. Toss well, and season with salt and pepper, if desired.
PER l·CUP SERVING: 127 CAL; 5G PROT; <I G TOTAL FAT 0 MG (HOL; 33 MG SOD; (<1 G SAT FAT); 22 G (ARB; 4 G FIBER; 15 G SUGARS

fennel seeds

1 Tbs. brown mustard seeds

Perfect for porlucks, this salad keeps its crunchy texture,

1 Y,

«iI /I

2 tsp. cumin seeds 2 tsp. vegetable oil, divided 1 large onion, half chopped, half sliced. divided 4 cups low-sodium vegetable broth y, cup reduced-fat coconut milk 4 cups peeled, diced butternut squash 1 medium head cauliflower, cut into bite-size pieces 1 Tbs. minced fresh ginger y, tsp, ground turmeric y, tsp, coarse salt 2 cups frozen shellededamame 6 Tbs. unsweetened flaked or shredded coconut y, cup chopped cilantro 1. Heat fennel, mustard, and cumin seeds in dry skillet over medium-low heat. Cover, and cook 2 minutes, or until mustard seeds begin to pop, shaking pan occasionally, Turn off heat, and keep skillet covered until popping subsides. 2. Heat 1 tsp. oil in large saucepan over medium heat. Add chopped onion; Saute 6 minutes. Add 1 cup broth, stirring bottom of saucepan to lift off any brown bits, then add remaining 3 cups broth and coconut milk. Stir in squash, cauliflower, ginger, turmeric, salt, and toasted spices. Bring mixture to a boil, reduce heat to low, and simmer, uncovered, 30 minutes. Add edamame, and cook 10 minutes more.

cups frozen shelled edamame

2 cups thinly sliced red cabbage 1 orange bell pepper, cored, seeded,

and thin Iy sliced

Victoria Abbott Riccardi fell in love with edamame the year she studied cooking in japan, where she bought the young soybean pods stilt clinging to their stalks.

•
The dried fruit aisle offers a treasure trove of recipe-enhancing flavors and textures. Here's how to make the most of them

PEARCRISPWITH # ORIED CHERRIES, p. 73

DRIED FRUIT primer

You know whether you prefer a Gala or a Granny Smith apple. But do you know a Medjool dare from a Deglet Noor or a Mission fig from a Calimyma-and how to use them in recipes? Follow our handy guide
to selecting and cooking with an array of chewy, sweet dried fruit gems.
APRICOTS Turkish d ried apricots are punch-p itted so the fruit stays whol e and moist. Their tender textu re is an asset in baked goods and sal ads. Colifornia dried apricots are halved. With thei r I chewy texture and tartness, they do besti n pies and savory recipes where they add flavor without being overly sweet BERRIES Freeze-dried berries (Iiks the ones fou nd in cereal mixes) are a snack favorite, but don't do well in most recipes. When cooking, choose dried blueberries, raspberries, and strawberries, which have a textu re sim ilar to dried cranberries. CHERRIES Dried cherries with no added sugar are available in tart va rieties, such as Montmorency, and sweet vari etiss. such as Bing or Rainier. Both can be used interchangeably in recipes. CRANBER RIES Plain or flavored, dried cran berries are usually sweetened because they're too tart otherwise. They can be substituted for dried cherries in recipes. DATES The two most co mmon varieties you'll find a re soft, sweet Medjool, and firm, chewy Deglet NOOL Choose Medjools for cookies, cakes, and raw cuisine; use Deg let Noor dates in stews and tag ines because they hold up better when cooked. FIGS Smyrn a and Calimyrna are large fig varieties with th irk, creamy-beige to dark-brown skins and large seeds. Plumped in a hot Iiqu id and diced, they can be added to baked goods and stews, or pureed for fillings (think Fig Newtons). Smaller black Mission figs from California have tiny seeds and a delicate flavor, making them best for snackin g or addi ng to salads. PRU NES Most prunes, including mass-marketed California dried plums and gourmet pruneaux d'Agen from France, are made by dryi ng d'Agen piurns, thoug h you can also fi nd small-batch prunes made from sour plum varieties.If you think you don't like prunes, give the French and artisanal types a try; their more complex flavors will change your mi nd. RAISINS AND CURRANTS Snack-friendly raisins are usually made with Thompson seed less (a lso called SuIta na) or Flame seedless grapes. Raisin colors range from dark reddish brown to green or golden. Dark raisins are sun-dried; green and golden raisins are mechanically dried and treated with su Ifur dioxide to preserve their Iight color. Dried cu rrants (sorneti rnes called Zante cu rrants) are made by drying small, sweet Corinth qrapes. They are prized by pastry chefs for thei r dai nty size and rich, intense flavor.

Oven- Roasted Cauliflower with Raisin Vinaigrette

SHVr$ 4

A slightly chunky raisin sauce dresses up roasted cauliflower florets to make this simple side dish special enough for a dinner party.
ROASTED CAULIFLOWER

oil, and garlic on large baking sheet. Season with salt and pepper, if desired. Spread cauliflower in single layer on baking sheet, and roast 20 to 25 minutes, or until florets are browned on edges, turning occasionally. 2. To make Vinaigrerre: Place raisins in heat-proof bowl or measuring cup, and cover with 1 cup boiling water. Let stand 15 minutes, or until softened and plump. Drain, and reserve l!~ soaking liquid. cup Blend raisins, reserved soaking liquid, oil, and vinegar in blender until smooth. Season with salt and pepper, if desired. Serve Roasted Cauliflower drizzled with Vinaigrette.
PERSERVING (1 CUP ROASTED CAULIFLOWER WITH 2 TBS. VINAIGRETTE) 263 CAL; 4 G PROT; 18 GTOTAL

Berry Breakfast Spread

MAKES 1 CUI'

30 MINUTES

011

fl'W[R

Here's a jam-making project for kids or time-pressed cooks that skips all the peeling, pitting, and slicing that goes with fresh fruit.
1 cup fresh orange ju ice ,/' cup dried strawberries ,/' cup dried blueberries % tsp, salt

small head cauliflower, cut into florets (1'h lb.) 2 Tbs olive oil 2 cloves garlic, minced (2 tsp.)
1 VINAIGRETTE

,/' cup raisins 3 Tbs. olive oil 2 Tbs balsamic vinegar 1. To make Roasted Cauliflower: Preheat oven to 42YF. Toss together cauliflower,

Simmer all ingredients in saucepan over medium-low heat 10 minutes. Strain fruit, and reserve 2 Tbs.liquid. Cool 10 minutes. Puree fruit and reserved liquid in food processor until smooth. Cool.
PER 1-TBS. SERVING 32 CAL; <1 G PROT; <1 G TOTAL FAT (OG SAT FAT); 7 G CARB; <1 MG (HOL; 20 MG SOD; 1 G FIBER; 5 G SUGARS

FAT (3 G SAT FAT); 27C CARB; 0 MC CHOl; 56 MG SOD; 4 G FIBE R; 17G SU GARS

fjI

70

March 120111vegetar i anti rnes. com

1. To make Cake: Preheat oven to 350°F. Coat 9-inch springform pan with cooking spray, and line bottom with parchment paper. Place dates, margarine, and baking soda in heatproof bowl; cover with W~cups boiling water. Let stand 20 minutes. 2. Combine flour, brown sugar, baking powder, and salt in large bowl. Process date mixture in food processor 1minute, or until mixture becomes wet paste. Add eggs and vanilla, and pulse to combine. Stir dare mixture into flour mixture until just combined. Spread batter in prepared pan. Bake 40 minutes, or until toothpick inserted in center comes out clean. CoollO minutes. 3. To make Glaze: Sife confectioners' sugar into bowl. Whisk in orange juice, grapefruit juice, and orange zest. 4. Unmold Cake from pan, and transfer to serving plate. Spread Glaze over top of Cake and down sides.
PER SLICE 316 CAl, 4 G PROT: 7 G TOTAL FAT (4 G SAT FAT); 61 G CARB; 68 MG CHOl; 287 MG SOD; 3 G FIBER; 43G SUGARS

Blue Cheese-Stuffed
MAres 14

Dates

30 MINUTeS

OR FEWEll

SHOP SMART
• Avoid dried fruits that look soft or sticky or show "sugaring," a harmless coating of sugar that indicates they're not as fresh as they should be. • Buyorganicto avoid trace pesticides (when fruit is dried, it is dried skin and all) and preservative su lfites. • For best flavor and texture, buy on Iyenough dried fru it to last a month after you open the package. Store dried fruit in a resealable plastic bag in the fridge.

Sticky Date Cake

SERVES 8

Make these for your next party,. and watch them disappear. If you're not a fan of blue cheese, you can stuff the dates with soft goat cheese or a vegan cream cheese. 24 dried dates v. cup nutritiona Iyeast or dried breadcrumbs 4 OZ, blue cheese Preheat oven to 37YF. Slit dates down one side, and remove pits. Place nutritional yeast on small saucer. Stuff each pitted date with 70 [Sp. blue cheese, pressing sides together. Dip slit side of dates in nutritional yeast to coat cheese. Place on baking sheet slit side up, and bake 10 to 15 minutes, or until dates are hot and cheese is soft. Let stand 5 minutes before serving.
PER STlJFfED DATE: 41 CAL; 2 G PROT; 1 G TOTAL FAT «1 G SAT FAT); 6 G CARB; 4 MG CHOl; 67 MG SOD: <1 G FIBER; 5G SUGARS

We skip
CAKE

Pureed dates give this cake a rich texture. the traditional toffee sauce in favor of a light, citrusy glaze.

170 cups Medjool dates, pitted '4 cup (70 stick) margarine, 1 tsp. baking soda 1'4 cups all-purpose flour y, cup brown sugar 1 tsp baking powder 1 pinch salt 2 large eggs 1 tsp. vanilla extract
GLAZE

cut into pieces

5 Tbs. confectioners'

sugar

2 Tbs. fresh orange juice 1 tsp. grapefruit or lemon ju ice

%

tsp. grated orange zest

72

March 120111vegetarianti

m es. co m

Jeweled Rice
SERVES 6

30 MINUTES

OR FEWE~

toast over medium heat 4 to 5 minutes, or until browned. Cool.

pears. Top with crumb mixture. Bake 50 to 55 minutes, or until top has browned.
PER ".;-cup SERVING 194 CAL; 2 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 36 G CARB; 0 MG (HOI.; 48 MG SOD; 6 G FIBER;20 G SUGAR5 "

A background of turmeric-tinted rice brings out the gem-like colors of dried apricots, cranberries, and currants in this simple side dish. tsp. grou nd tu rmeric 1 Tbs. vegetable oil 4 green onions, chopped (V, cup) 1 'I, cups basmati rice 1 dove garlic, minced (1tsp.) 1 bay leaf 2 Tbs. chopped dried apricots 2 Tbs. chopped dried cranberries 2 Tbs dried currants or raisins '1< cup chopped pistachios 1 Tbs lemon juice
Y,

3. Grind almonds to coarse crumbs in

food processor. Add flour, brown sugar, orange zest, and vanilla extract. Pulse to combine. Add margarine, and pulse until mixture is combined. 4. Spread pears over botrom of prepared skillet. Scatter cherries over

Maggie Patinelh had no Idea how much there was to learn about dried fruit until she began researching this story.

Blue CheeseStuffed Dates

1. Combine turmeric and 2V4 cups hot water in bowl until turmeric dissolves. 2. Heat oil in saucepan over medium heat. Saute green onions 2 minutes. Add rice and garliC, and saute 2 minutes more. Pour turmeric water over rice, add bay leal, and season with salt and pepper, if desired. Reduce heat to medium-low, cover, and cook 15 minutes, Of until most of liquid is absorbed. Remove from heat. Fold in dried fruits, cover, and let stand 5 minutes. Stir in pistachios and lemon juice.
PER \I·CUP SERVING: 237 CAL; 4 G PROT; 5 G TOTAL FAT (<1 G SAT FAT); 44 G CARB; 0 MG (HOI.; 3 MG SOD; 2 G FIBER; 6 G SUGARS

Ci1

Pear Crisp with Dried Cherries

SERVES 3

Dried fruit adds tang, texture, and color to crisps, crumbles, and pies.
2 Tbs blanched almonds '/' cup all- purpose flour 3 Tbs. light brown sugar 1 tsp, grated orange zest ,/, tsp. vanilla extract

3 Tbs. soy margarine 4 large pears (2v.i lb.), peeled and quartered 'I, cup dried tart cherries 1. Preheat oven to 350"F. Spray lO-inch cast-iron skillet with cooking spray. 2. Place almonds in separate skillet, and

PUREE OF SU NCHOKE SOUP WITH PICKLED RED RADISHES AND COUNTRY BREAD CROUTONS, p. 76

PHOTOGRAPHYPornchai Mittongtare

FOOD STYLING Liesl Maggiore

PROPSTYLING Dani Fisher

star
MICHELIN-RATED RESTAURANTS AROUND THE GLOBE GO VEG
BY Isabelle Marinov

FOROVER A CENTURY,the Michelin Guide has been leading travelers and con noisseu rsto some of the world's best cuisine The gu ide, which oriq inated in France and recently expanded coverage to three cities Stateside, awards stars to only a handful of exceptional restaurants Think haute cuisine caters only to ornnivoresr we talked to foul" top chefsin Italy, France, England, and America-who've earned the coveted Michelin

designation and who offer qourrnet vegetarian menus. But you won't need reservat ions (or deep pockets) to taste the ir mouth-wateri ng creations. 0 n the following pages, each chef shares a recipe that's easy enough to make at home and elegant enough to warrant bringing out your fanciest tablecloth

vegetariantimescom

I March 12011

75

A FTER CHEF TH 0 MAS KELLERope ned Th e Fre n ch Lau nd ry in 1994, he int roduced the Tasting of Vegetables pop u la r with to showcase
0 m n ivores

menu option with vegetarians

in mind! though

it's

as well. "0 u r chefs look at the men u as a great opportu n ity that may typically be an accompaniment he says. Over the years, the tasting to a dish, rather has evolved from designer"

ingredients

than the mai n ingredient," a five- to a nine-course the adjacent on imdb.com, Award-winning

menu, which changes daily based on what's fresh in for Pixar on the 2007 Academy THE CHEF

culinary garden. Fun fact: Keller is listed as "ratatouille a title he earned as a consultant movie Ratatouille.

Thomas Keller
3 Michelin stars The French Laundry (Yountville, Calif.) frenchl au ndry.co m

Puree of Sunchoke Soup with Pickled Red Radishes and Country Bread Croutons
SHVES ,

SUNCHOKE SOUP

AWARDED RESTAURANT

V.

The sunchoke, an iron-rich

tuber

that looks a bit like giogenoot, takes center stage in this sweet, mellow soup, which was featured 00 The French Laundry's vegetarian tasting menu last May. Pickled radishes and homemade croutons add satisfying crunch.
PICKLED RADISHES

cup olive oil ~ small onion, sliced ('h cup) 1 lb. sunchokes or jerusalem artichokes, peeled and sliced (3~ cups) 1 pinch sugar

soft and translucent. 1. To make Pickled Radishes: Place radishes in large heat-proof bowl. Bring vinegar, sugar, and 2 cups water to a boil in saucepan. Pour vinegar mixture over radishes, and cool to room temperature. Slice radishes into thin rounds. 2. To make Croutons: Heat oil in large skillet over medium heat. Add bread; cook, stirring occasionally, 7 to 10 minutes, or until browned and crispy. Drain on paper-towel-lined plate. 3. To make Sunchoke Soup: Heat oil in large saucepan over medium heat. Add onion, and saute 3 to 5 minutes, or until

Add sunchokes,

bunches red radishes, trimmed cup champagne Vinegar 1 cup sugar

2
1 CROUTONS

sugar, and 5 cups water. Season with salt, if desired. Simmer 30 to 35 minutes, or until sunchokes are very soft. (At this point the liquid should be reduced by about half.) Remove from heat, and puree in food processor or using handheld blender until smooth. Strain through fmc-mesh strainer. Pour warm soup into bowls, and gamish with Pickled Radishes and Croutons.
PER SERVING (1 CUP SOUP, 2 TBS. RADISHES. AND 6 CROUTONS): 306 CAL; 4 G PROT; 18 GTOTA!. FAT (3 G SAT FAT); 34 G CARB; 0 MG (1-101.; 77 MG 500; 3 G FIBER; 17 G SUGARS

V.

cup olive oil 4 oz. country bread, cubed (3 cups)

One of the temples of French gastronomy, meat dishes-u

L'Arpege was once renowned for roasted

ntil chef Alai n Passard declared in 2001 that he was bored. "It was very

hard for me to find inspiration in a dead animal," he explains. Although Passard still serves poultry and seafood at his 25-year-old Parisian restaurant, the Grands Crus du Potnqer, a tasting of vegetables, has become its signature menu. Three gardens in three different regions of France provide roughly 500 varieties of fruits and vegetables for the kitchen . "To cook produce born out of the expertise of au r gardeners is someth ing that undoubtedly makes creativity easier," he says. "It's a great source of inspiration."

THE CHEF
AWARDED

Alain Passard
3 Michel.in stars L'Arpege (Paris) alain-passard.com

RESTAURANT

76

March 120111vegetariantimescom

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Arlequin du Potager en Aigre-Doux (Sweet and Sour Vegetable Assortment)

SE~VE5 8

Edible flowers, for garnish Fresh chervil, parsley, and oregano leaves, for garnish Fleur de sel, optional
SWEET AND SOUR SAUCE

2. To make Sweet and Sour Sauce: Blend lime juice and honey in blender until smooth. With motor running, add oil in steady stream until sauce thickens and turns opaque, like mayonnaise. Season with salt and pepper, if desired. 3. To serve: Spread large circle of Sweet and Sour Sauce on each plate. Arrange carrots, quartered turnips, and quartered beets in shape of a frve on die (2 items on top, 2 on bottom, 1 in center). Arrange greens, red onion, and raw beet slices around vegetables on plate. Garnish with berries, edible flowers, and herbs, and season with fleur de sel, if using.
PER SERVING (1 CUP ASSORTED VI'GETABll'S AND GREENS AND 2 TBS. SAUCE): 223 CAl, 1 G PROT; 20 GTOTAL FAT (3 G SAT FAT); 10 G CARB;

The key to this colorful dish is to boil all the vegetables separately, in order to respect their different cooking times. For an authentic hnishing rouch, use the optional fleur de sel, a fragrant sea salt that's hand-harvested off the coast of Passard's native Brittany.
VEGETABLES

cup lime juice 4 tsp, acacia honey % cup olive oil

',4

POt

1. To make Vegetables: Bring large of salted water to a boil. Add carrots, and cook 5 to 6 minutes, or until tender enough to pierce with tip of knife. Remove with slotted spoon, and set aside. Add turnips to pot, and cook 8 ro 10 minutes, or until tender. Remove with slotted

8 baby carrots, trimmed 4 baby turnips, trimmed 4 baby beets, trimmed 2 cups baby mesdun greens 1 small. red onion, thinly sliced ('h cup) Thinly sliced raw beet, parsnip, and/or yellow sq uash Black currants, red currants, blueberries, and/or raspberries, for garnish

spoon, and set aside. Add baby beets to pot, and cook 10 to 15 minutes, or until tender. Drain. When cool enough to handle, peel beets, turnips, and carrots, if necessary. Cool to room temperature. Cut beets and rurni ps in to quarters, and set aside.

o MG (HOL;

5S MG SOD; 2 G FIBER; 7 G SUGARS

«1

TOMATO SAUCE

3 Tbs. olive oil 1 medium wh ite onion, chopped (1Y.. cups) 2 cloves garlic, minced (2 tsp.) 4 medium tomatoes, seeded and chopped (3 cups) % cup tomato puree
2 sprigs fresh thyme Y.. tsp. sugar, optional

THE CHEF

Raymond Blanc
2 Michelin stars

AWARDED

RESTAURANT Le Manoir aux Quat' Saisons (Great Milton, Oxford, U.K.) manoir.com

"Now, more than ever, eating less meat and more vegetables The French-born his countryside chef has had a vegetarian restaurant

represents

a step

1. To make Quenelles: Bring milk and butter to a simmer in saucepan over medium heat until butter melts. Stir in flours, and cook 2 to 3 minutes, or until mixture is thickened and smooth, stirring constantly. Remove from heat, and stir in egg, egg yolk, and Gruyere. Season with salt and pepper, if desired. Spread mixture on rimmed baking sheet. Cover with plastic wrap, pressing it directly onto dough, and cool 2 hours. 2. Meanwhile, to make Tomato Sauce: Heat oil in saucepan over medium heat. Add onion and garlic, and saute 3 to 5 minutes, or until softened. Stir in tomatoes, tomato puree, and thyme, and cook 7 to 8 minutes. Stir in 2 cups water, and season with salt and pepper, if desired. Cook 5 minutes more. Stir in sugar, if using. Transfer mixture to food processor, and puree until smooth. 3. Preheat oven to 350·F. Bring 2 quarts water to a simmer in large saucepan over medium heat. Roll semolina dough into 8 4-inch logs on well-floured work surface make Quenelles. Slide Quenelles into simmering water with spatula, and cook 8 to 10 minutes. (Quenelles will sink to bottom; when cooked they rise to the surface.) Transfer with slotted spoon to paper-towel-lined platter.
to

toward a health ier Iifestyl e. Th is is the futu re of food," says Raymo nd Bla nc. menu at Le Manoir aux Quat' Saisons, and hotel, since its opening in 1984. An organic,

two-acre garde non th e grou nds provi des 90 types of vegetables and more th an 70 different herbs. 'The kitchen brigade an d I work closely with my team of gardeners to e nsu re that we 9 row the best variet ies for a IJ r men u," he says. Blanc also ru ns an on-site culinary school that includes a one-day vegetarian self-taught, inspired by his mother's cooking.) course. (He himself is

Semolina and Gruyere Quenelles with Tomato Sauce

SERVES 4

Traditional quenelles are oval-shaped dumplings made of pureed meat or fish. Here, Blanc uses semolina flour and Gruyere cheese for simple, hearty flavor. Bach the quenelles and the tomato sauce can be prepared a day ahead.
QUENELu:.S

4. Spread 4 cups Tomato Sauce in 8-inch

square gratin or casserole dish. (Reserve remaining l'iz cups Tomato Sauce for another use.) Arrange Quenelles in Tomato Sauce. Sprinkle Gruyere over Quenelles. Bake 15 minutes, or until cheese on top is melted and sauce is bubbling hot.
PER SERVING (2 QUENELLES): 585 CAL; 22 G PROT; 36 G TOTAL FAT (18 G SAT FAT); 43 G CARB; 184 MG CHOl; 247 MG SOD; 4 G FIBER;11 G SUGARS

1~ CUpswhole milk 4 Tbs. unsalted butter, cut into small pieces % cup semolina flour 1.\ cup all-pu rpose flou r, plus more for shaping quenelles 1 large egg 1 large egg yolk 5 oz. finely grated Gruyere cheese, plus more for sprinkling

78

March 12011 I veqetarl

ant i mes. com

"Vegetables mean life to me," says chef Pietro Leemann. "I like to play with their color, their architecture, in
0 rder

their taste." A longtime

vegetarian, he changes the menu of food, "Aspa rag us in spri ng, Born in Switzerland,

seasonally at J oi a, his Mi lanese restau rant known fo r its artfu I presentation to showcase his favo rite vegetable of the moment: eggplant in summer, pumpkin in fall, and artichoke in winter."

Leemann trained in Europe and Asia before opening lola more than 20 years ago. In

1996, it was awarded a Micheli n star and re rnai ns the on Iy vegetari an restau rant in
Europe featured in the Michelin Guide.

Raviolo a Mana (Hand Ravioli)

SERVeS 6

THE CHEF AWARDED

RESTAURANT

Pietro Leemann
1Michelin star [oia (Milan, Italy) joia.it

Transfer to bowl, and keep warm. Wipe out skillet, add 1 Tbs. oil, and heat over medium heat. Add squash, and saute 3 to 5 minutes, or until tender. Add to peppers in bowl. Wipe out skillet, add 1 Tbs. oil, and heat over medium-high heat. Add eggplants, and Saute 5 to 7 minutes, or until browned and tender. Add to peppers and squash in bowl. Stir in tomatoes, and keep warm. 3. Cut each lasagna noodle into 1circle and 1 hand shape with tip of knife. Drop in large pot of boiling salted water, and cook according to package directions for al dente. Drain, and set on paper towels. 4. Toast pine nuts in small dry skillet 3 to 5 minutes, or until golden and fragrant. Transfer to bowl, and keep warm. Plump raisins in boiling water 5 minutes. Drain, and set aside.

This ravioli requires a bit of "handiwork," but the preparation is half the fun. Instead of a typical cheese filling, it contains loads of sauteed veggies and a light, tangy lemon sauce.
RAVIOU

6 medium tomatoes, peeled, seeded, and cubed 1 pinch salt 1 medium red bell pepper 1 medium yellow bell pepper 3 Tbs. olive oil, divided 2 medium yeIlow squash or zucch in i, finely diced (3 cups) 2 small eggplants, fi nely diced 6 6
2

(3 cups) fresh spinach lasagna noodles Tbs. pine nuts, divided Tbs. raisins, divided tsp, chopped fresh summer savory, winter savory, or thyme, divided

5. To make Lemon Sauce: Whisk

together almond milk, lemon juice, cornstarch, lemon zest, and oil in large saucepan. Season with salt and pepper, if desired, and bring to a boil over medium heat. Cook 3 to 5 minutes, or until sauce thickens slightly, stirring constantly. Keep warm. 6. To assemble: Gently place pasta circles in center of 6 plates. Top each with 1 cup vegetable mixture, and sprinkle with 1 tsp. raisins, 1Tbs. pine nuts, and 112 tsp. savory. Spoon lh cup Lemon Sauce over each serving, and top with pasta hand shapes.
PER SI'RVlNG: 370 CAl.: 8 G PROT: 19 GTOTAI. FAT

LEMON SAUCE

4 cups almond milk

1.\

cup lemon juice

3 Tbs. cornstarch
2 Tbs. grated lemon zest 170 Tbs. olive oil

1. To make Ravioli: Place tomatoes and salt in colander over bowl; drain 30 minutes to 3 hours. Discard juice. 2. Peel bell peppers with vegetable peeler, then fmely dice. Heat 1Tbs. oil in skillet over medium heat. Add peppers, and saute 5 to 7 minutes, or until soft.

(2 G SAT FAT); 46 G CARB; 28 MG CHOl; 114 MG SOD; 6 G FII3ER 12 G SUGARS ,

vegetariantimescom

IMarch 12011 81

BY Matthew

Kadey, RD

Nowadays, news of the latest superfood discoveries is everywhere. Exotic edibles grab attention fortheir nutritional brawnovershadowing everyday provisions that lack the headline pull of a rain forest fruit or an omega-3-rich seed. But many forgotten foods turn out to have huge potential, saysWoodland Hills, Calif-based of nutritionist Jonny Bowden, PhD, author

everyday foods that deserve a second look

1White potatoes ~
Branded public enemy No, 1 during the Iow-carb diet craze and recently removed from the USDA list of subsidized foods for low-income programs, spuds suffer from their association with high-fat, high-calorie French fries and potato chips. "It's unfortunate that many people are scared of potatoes," says Diane Henderiks, RD, aka Dietitian in the Kitchen. Starchy potatoes, especially the russet variety, rate high on the glycemic index (GI)meaning they tend to raise blood sugar quickly, "but if you eat them at a meal with some protein or healthy fat to slow digestion, their GI drops," she explains. "Nutritionally speaking, potatoes are a fat-free source of many key nutrients, including hber, iron, vitamin B6, vitamin C, magnesium, and particularly potassium." Researchers in the United Kingdom have discovered that white potatoes contain molecules called kukoamines, believed to help reduce blood pressure levels. For maximum health benefit, leave the peeler in the drawer, ''The skin is where a good chunk of the fiber is, so just give them a good scrub," advises Henderiks. "And use cooking methods such as roasting, baking, and steaming rather than boiling, which causes leaching of nutrients into the water."

The 150 Healthiest Foods on Earth: "There happen to be a

number of foods right under our noses that we tend to ignore but are surprisingly rich in nutrients,"

3 Wheat germ ~
If wheat germ makes you think of the '70s, go retro, The nuttyflavored powder adds taste, texture, and nutrients to recipes. "This by-product of converting whole wheat to refined wheat is highly concentrated in a number of nutrients, including vitamin E, B vitamins, iron, magnesium, selenium, and immune-boosting zinc," says Henderiks, Plus, it's a surprisingly good source of protein, with nearly 7 grams per 1/4-CUp serving. Check your health food store's refrigerated section for fresh, or look for toasted wheat germ. "Wheat germ makes an excellent addition to pancakes and baked goods," notes Henderiks, Substitute one-fourth of the flour with wheat germ in batters and doughs, or swap in wheat germ for half of the breadcrumbs in casseroles.

A surprisingly good source

2 Button mushrooms ~
Compared to their more exotic (and expensivel) counterparts, white button mushrooms don't get the credit they deserve. "Like other mushrooms, buttons are abundant in beta-glucan polysaccharides, which likely help lower cholesterol and control blood sugar," says Jill Nussinow, MS, RD, a dietitian in Santa Rosa, Calif. What's more, research suggests the phytochemicals in button mushrooms have anticancer properties. Certain brands of button mushrooms are now being exposed to UV rays during growth, which boosts their vitamin D levels to 100 percent of your recommended daily allowance.

of dietary protein, wheat

germ provides nearly 7 grams per 'l4-CUp serving.

4 Sourdough bread»
White bread is usually considered the worst sandwich option for keeping blood sugar levels in check, but the sourdough variety is another story. A 2008 Canadian study found that sourdough produces less of a spike in blood sugar than regular white and, yes, even whole-wheat bread. "The fermentation produced by the bacterial culture may alter the structure of the starch CO slow down its digestion," says lead researcher Terry Graham, PhD, professor of nutritional studies at Ontario's University of Guelph. Fermentation also decreases gluten levels, which could make sourdough easier to digest for some.

«SPopcom
The fat-laden, high-calorie versions found at the multiplex and the sketchy ingredients in many microwave brands give popcorn a bad rep,. but this whole grain is one of the best snacks around. "High-volume, low-calorie popcorn tricks your brain into thinking you've eaten more calories than you have," says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, University of Scranton researchers found that gram for gram, popcorn's levels of antioxidan t polyphenols are on par with fruits' and vege tables'. PI us, a study in the Journal of the American Dieteuc Assoaetion showed that popcorn eaters get about 250 percent more whole grains and 22 percent more fiber in their daily diets than those who forgo popcorn.

6 Molasses»
Cruise the sweetener aisle and you could have a hard time finding molasses among all the agave nectar, brown rice syrup, and honey. But molasses has a greater antioxidant capacity than any sweetener on the market, according to a recent study in the Journal of the American Dietetic Association. "Molasses is the concentrated by-product of the process that turns sugar cane into table sugar, so it contains all the disease-fighting antioxidants and minerals of the original plant," says Nussinow. She lauds molasses as a vegetarian source of iron, as well as calcium, potassium, manganese, selenium, and magnesium. Look for organic, unsulphured blacks trap molasses, which comes from the third boiling of the sugar cane syrup. "As with other foods, the darker the color, the more antioxidants it contains," she notes.

8 Black rea=
"Green tea gets the lion's share of the press, but black tea contains many beneficial compounds as well," says Bowden. The fermentation method used to make black tea destroys many of the antioxidants present in green tea, but new health-giving antioxidants, including theaflavins and thearubigins, are formed i.n the process. Research shows that people who sip black tea have less cognitive decline; a lower risk for a variety of cancers; and reduced levels of Cvreacrrve protein, an indicator of heart-damaging inflammation. To benefit from these health-giving properties, skip the cow's milk when sipping black tea. A recent U.K. study found that it can reduce black tea's total antioxidant capacity.

7 Cocoa powder s
Dark chocolate gets all [he healthgiving glory, but plain cocoa powder may just beat it out it in terms of disease-hgh ting antioxidants. According to a USDA study, cocoa powder has more antioxidants than most fruits and vegetables, including blueberries, spinach, and broccoli. "The flavonoids in cocoa powder increase nitric oxide, a substance that relaxes blood vessels to lower blood pressure," says Monica Bearden, RD, author of Chocolate: A Healthy Passion. "Cocoa also suppl ies magnesium, which improves blood sugar control, and copper, for healthy blood vessels. Not to mention it's much lower in fat calories than dark chocolate bars, making your chocolate habit even more guilt-free," she adds. JUSt be sure to choose "natural" or "raw" cocoa powder. Dutchprocess cocoa is treated with alkali, giving it a milder flavor but laying waste to most of the flavonoids.

If you like the flavor of gingerbread,

try molasses as a sweetener for baked goods, hot cereal, or coffee. Combine molasses with lemon juice and ginger to make a glaze for tofu and tempeh.

« 9 Goat's milk
When Spanish researchers compared the nutritional profiles of cow's milk and goat's milk from animals raised under similar conditions, the goat'S milk contained more heart-healthful omega-3 fatty acids; bone-building calcium, phosphorus, and magnesium; and cancerfrghting conjugated linoleic acid (CLA). What's more, goat's milk can be easier to digest than cow's milk since it has smaller fat globules (which resist clumping together) and very low levels of the allergenic casein protein alpha-SL "It also contains slightly lower levels of lactose, which could be advantageous for lactose-intolerant persons," Henderiks says. Subtly tangy with salty undertones, goat's milk makes a wonderful addition to smoothies, quiches, pancake batters" puddings, hot cocoa, soups, and homemade ice cream. ,

Canadian dietitian and food writer Matthew Kadey, RD, ain/ays rootsfor the underdog.
vegetariantimes.com 1March 12011

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recipe index

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APPETIZERS SNACKS & SAUCES

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Asian Edamame Dip, p-,--. 6-=._6co__ Berry Breakfast Spread, p. 70 Black 01ive Tapenade, p. 31 Blue Cheese-Stuffed Dates, p. 72 Cornish P 1

BREADS & SIDES

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••

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••

Arlequin du Potager en Aigre-Doux (iweet a_ndSou r Vegetable Assorl.ment)_, p. 77~ Honey-Wheat English Muffins, ]2,,--", 5"'-.,,9"-Jeweled Rice,__lLZ3._ Multiqrain Sandw.i.ch Loaf, R0... 9'-Oven- Roasted Cauliflower with Raisin Vinaig rette, 12-,-,. 7<...:0"---Salt and Vinegar Potato Bites, p. 42 Sourdough Sandwich Loaf, p. 58
SOUPS & STEWS

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Broccoli-Edamame SOURwi_iliJumbo Goat Cheese Croutons,_R:2L Chickpea and Gree ns Cu ny Soup, p. 13 Cuban Black Bean and Potato SOuQ,_J1.5""'2 _ Hearty Irish Lager Stew, p. 44 Puree of Sunchoke Soup with Pickled Red Radishes and Country Bread Croutons, p. 76
_ENTREE2_

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Black Bean and Edamame Sliders, P:_§_S'Blueberry Sourdough Pancakes R:_5_6 Grilled Plantains with Queso Fresco,]2. 3<..:6'-Grilled Radi cchio with Creamy Wal nut Sau ce p-,-,. 3"'-4-'--Grilled Vegetables with Miso Sauce, p. 34 Italian Veggie Medle)l,JL3c.::6c__ Kerala-S!)!le Edamame Cu rry, 6:::.17'-----_----,---,----Purple Cabbage Salad with Edamame, Golden Raisins, and Smoked Almond~p. 67_ Raviolo a Mano (Hand Ravioli), p. 81 Semolina and GI}!_)lere Quenelles with Tomato Sauce U..::;8
=._:'

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DESSERTS

Grilled Mango Sundaes, p. 36 Mango-Li me Sorbet, p, 53 Pear Crisp with Dried Cherries, p. 73 Sticky Date Cake, p. 7'-'2,._

V..gan and/or glllien-f~ recipes are tagged with and § respectively. Look for these sym bois with th e nutrition al i rricrrnaf on at th e end of each recipe.

vegetariantimescom

I March

12011

91

BY Rachel Dowd

Fran Healy

Q
A

What made you deci de to go

Q
A

Why music for expressing

vegetarian? I had been thinking about vegetarianism for a long time actually. I tried it a few times and just always slipped back into eating meat. When Paul McCartney did the bass line for me on my album, I was trying to think of a way to say thank you that wasn't just going to the shop and buying a gift. I wanted to do something that was more of a gesture, and I thought it would be ideal to convert. Your son, Clay, was already vegletarian when you made the switch. How did that happen?

yourself creatively? I could finish a song and I could never finish a painting. Whether you're writing a song, or scoring a goal in football, or painting, it's all art. It's JUStdifferent manifestations of the artistic urge to make a mark. Scoring a touchdown is just as magical as writing a poem. It draws from that same eureka moment, that same spark. The songs on Wreck-order are touched with melancholy, but you can also tap your toes to them. Do you see that kind of dichotomy in yourself?

Q
A

A
This Scottish rocker sings for a veg supper
Front man and songwriter for
the p io nee ring Britpop ban d Trav is, Fran Healy recorded his first solo al bum,

That's me, I've learned that in

Yeah, he's always been a veggie,

We just never gave him meat. If he ever wanted to eat it, I wouldn't say no, but I don't think he will. Kids are your model for how to live, because they're pure. As you get older, your energy erodes- I don't mean that in a dark, negative way, it's just naturaland then you have kids, and it's like, wow, I'm living with a saint. How was making your 11 so I0 rst album, a very personal project, in sync with your going veg?

order to feel like you're absolutely alive you have to try to carry both the sadness and the joy. It's like, in one hand, you have a Bloomingdale'S big brown bag filled with all your [garbage] and, in the other, one filled with your joy. And sometimes the [garbage] outweighs the joy, but you have to carry it. You need to embrace everything. So, do you try to change the world, to reduce the collective garbage and bolster the joy?

Wreckorder, Iast year with

a little help from veg legend Paul McCartney. Along the way, Healy, who currently lives in Berlin with his wife, Nora, and young son, Clay, became vegetarian.

There was a whole bunch of stuff that happened in a period of three years. The first was having a kid. I stopped smoking three years before that in preparation. We also decided co move lock, stock, and barrel to Berlin, which is a really great city for kids. Then there was the solo record. I definitely feel I'm claiming my own space. It's part of growing up. I'm always going to be in Travis, but there's such a lot of stuff you can do in your own time, you have to open yourself up to the options.

Trying to change the world is a one-way ticket to a sore head. You just need to try to be a good human being. And if by doing that, you inadvertently change the world, then greac. Try to be a decent person, it's the easiest thing you can do. If everyone did that, we'd all be cool. We'd feel like we were living in a utopia. #

A freelance writer based in Los Angeles, Rachel Dowd sings Wreckorder songs in the shower.

92

March 120111 vegetaria nti m es.co m

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Circle reply #15 on Info (enter turd