Table of Contents

Clickonanyofthetitlestotakeyoutotheappropriatepiece

Features
WinterVegetablesbeyond Broccoli:ExpandingYour CulinaryHorizons16
ByJillNussinow,MS,RD

Columns
WhatsCooking?3
FindoutwhatsupwiththeVegan CulinaryExperiencethismonth.

Twodeliciousrecipes,plusthe healthbenefitsofmushrooms, sweetpotatoes,andwinter squash!

GuestColumn:Thrivingona VeganDiet36
ByJackNorris,RD

Jackgivesushisnononsense adviceformaintainingahealthy vegandiet. WhattheHeckisHealthy? 19

ByLaDivaDietitian,MS,RD

FromtheGarden:Healthy Soil,HealthyFood40
ByLizLonetti

LaDivachimesinwithher thoughtsonthemajorhealth movementsinthevegan community.

Learnhowtotakecareofyoursoil, soitcantakecareofyou.

TheVeganTraveler:Costa DietTipsfortheNewYear Rica42 bytheRawFoodGoddess22

ByChefAngelaElliott

ByChefJasonWyrick

GetAngelastipsforstaying healthyandgettingtriminthe newyear.

Getaglimpseintoourfirstculinary tourinthismagicalecofriendly country.

CauliflowerChameleon25
ByRobinRobertson

Marketplace7

Mac&cauliflowersevendifferent waysanditshealthy,too?Were in!

Getconnectedandfindoutabout veganfriendlybusinessesand organizations.

RecipeIndex71

FromBryannasPictoral Alistingofalltherecipesfoundin Kitchen:Kale&Mascarpone thisissue,compiledwithlinks. Ravioli28

ByBryannaClarkGrogan

Culture,history,andapersonal touchaccompanythisillustrated recipefromBryanna.

seethefollowingpagefor interviewsandreviews

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Table of Contents 2
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Interviews

Reviews

Author/ChefChristyMorgan BookReview:BlissfulBites 49 62

ByJasonWyrick

Christyisahighlycreative macrobioticvegancookbook authorandveganchef extraordinaire.

IntervieweeChristyMorganwows uswithhernewcookbook.

MarisaMillerWolfsonof Vegucated53

BookReview:TheTipsy Vegan64
ByJasonWyrick

Marisaisthedrivingforcebehind Delicious,funrecipescentered Vegucated,adocumentaryabout aroundalcohol?Absolutelyafun threepeoplestransitiontovegan. read.

MichaelGreger,MD57

BookReview:VeganPiein theSky66
ByMadelynPryor

MichaelGregerisahighly influentialandentertaining doctor,leadingseveralprojects fortheHumaneSociety, publishingDVDs,andrunninga NutritionFacts.org,apowerhouse ofveganhealthinformation.

Thetrilogyiscomplete.Getthis booknow.

RestaurantReview:Shangri LaTeaHouse68
ByJasonWyrick

JeffandSabrinaNelsonof VegSource60

Anenchantingvegetariantea houseinBoise,Idaho.

GettheinsidestoryaboutJeffand SabrinaNelson,thefoundersof VegSource,oneofthemost popularandlongstandingvegan sitesontheweb.

ProductReview:Toffutis BetterthanRicotta70
ByJasonWyrick

Considerthisreviewawarning. Eventheiconsofveganfoodcan stumble.

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The Vegan Culinary Experience

HealthyEatsJanuary2012
PublisherJasonWyrick EditorsEleanorSampson, MadelynPryor NutritionAnalystEleanorSampson WebDesignJasonWyrick GraphicsJasonWyrick ReviewersMadelynPryor JasonWyrick ContributingAuthorsJasonWyrick MadelynPryor LizLonetti SharonValencik MartyDavey BryannaClarkGrogan JillNussinow AngelaElliott RobinRobertson JackNorris PhotographyCredits

Whats Cooking?
Not only hasveganbeeninthenews quiteabitthispastyear,butthe powerofavegandiettoimprove oneshealthhasgarneredmainstream attention.Tothenonveganpopulace, avegandietoftenappearsasa homogenousedifice,asthoughvegan isasingularculinaryentity,butlike anycommunity,vegansarerifewithdifferences,especiallywhenit comestohealthissues.Nooil,nonuts,nofatofanykind.Raw foods.Lowfatrawfoods.Halfcooked,halfraw,dontworryabout nuts.Mostlywholefoodsanddontstressthesmallstuff.Thelist goesonwiththemaincampsentrenchedintheirpositions.Sadly, thescienceofmostofthesecampscomparestheirdietstothe standardAmericandiet,butwithlittleinthewayofscientific studiestocomparetheirdietstoeachother.Yetthe entrenchment,andsometimesvitriol,remains. Havinggonethroughbeingmorbidlyobeseandrampantlydiabetic tenyearsagotoregainingmyhealthnineyearsago,Ihave experiencedtheeffectivenessofgoingveganmyself.Idida moderatelylowfatveganplan,thoughIdidnteschewoil,nuts, andavocadoes,butinsteadavoidedgorgingonthem.And,Ihave seensimilarsuccesscomingfromalltheveganhealthcampsand thatsayssomethingaboutthepowerofgoingveganandperhaps abouttheuncompromisingpositionmanyofthesecampstake witheachother.Ratherthantakingahard,andsomewhat unnecessarystandforonedietoranother,thisissueofthe magazinecelebratesthediversityofhealthyeatinginthevegan community, Inthisissue,youwillfindarangeofhealthyrecipeswithnotesfor eachrecipeabouthowtheyexactlypromotehealth.Whatyouwill notfindisanissuewithdainty,effetefoodsthatleaveyouhungry thirtyminuteslater!Therecipesinthisissuearemeanttostick withyou,tokeepyousatisfied,andtokeepyougoingthroughout theday,and,ofcourse,areeminentlytasty. Eathealthy,eatcompassionately,andeatwell!

CoverPageJasonWyrick
RecipeImagesJasonWyrick MadelynPryor MilanValencikof MilanPhotography RobinRobertson BryannaClarkGrogan AtlantaPhotographsJasonWyrick Carrots,Kale,GNUFreeDocumentation Mushrooms,PeppersLicense CompostinHands,CreativeCommons HubbardSquash,Volcan Poas Beans,CauliflowerPublicDomain CompostBarrel,Sweet Potato ChristyMorgan&CourtesyofChristyMorgan AssociatedImages MichaelGregerCourtesyofMichaelGreger MarisaMillerWolfson&Vegucated AssociatedImages JeffNelsonCourtesyofJeffNelson ShangrilaTeaRoomJasonWyrick CasaMettaWendy&ErichStrebe

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Contributors
JasonWyrickChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegan cateringcompany,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhas beenregularlyfeaturedonmajortelevisionnetworksandinthepress.Hehasdone demoswithseveraldoctors,includingDr.NealBarnardofthePCRM,Dr.John McDougall,andDr.GabrielCousens.ChefWyrickwasalsoaguestinstructorintheLe CordonBleuprogram.HehascateredforPETA,FarmSanctuary,FrankLloydWright, andGoogle.HeisalsotheNYTimesbestsellingcoauthorof21DayWeightloss KickstartVisitChefJasonWyrickatwww.devilspice.comand www.veganculinaryexperience.com.

MadelynPryorMadelynisaloverofdessert,whichshecelebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeenmakingherowntastydessertsfor over16years,andeatingdessertforlongerthanshecarestoadmit.Whensheisntin thekitchencreatingnewwondersofsugarygoodness,sheischasingafterherbad kitties,orreviewingproductsforvariouswebsitesandpublications.Shecanbe contactedatthebadkittybakery@gmail.comormadelyn@veganculinaryexperience.com. BryannaClarkGroganAuthorof8vegancookbooks,Bryannahasdevotedover40 yearstotasty,healthfulcooking,23asavegan.Shewasafrequentcontributorand reviewerforVegetarianTimesmagazinefor5years,and,morerecently,wroteand publishedasubscriptioncookingzine,VeganFeast,for5years.Sheismoderatorofthe VegsourceNewVegetarianforum.Bryannahasconductedcookingworkshopsand classeslocally(includinga5dayVeganCookingVacationonbeautifulDenmanIs.),and atnumerousvegetariangatheringsinNorthAmerica.Bryannasrecipesappearinthe TheVegFeastingCookbook(SeattleVegetarianAssociation);onDr.AndrewWeil's websites;inNoMoreBull!byHowardLyman;andinCookingwithPETA.Bryannaalso developedtherecipesforthegroundbreakingbook,Dr.NealBarnard'sProgramfor ReversingDiabetes. RobinRobertsonAlongtimevegan,RobinRobertsonhasworkedwithfoodformore than25yearsandistheauthorofnineteencookbooks,includingVeganPlanet,1,000 VeganRecipes,VeganFire&Spice,andVeganontheCheap.Aformerrestaurantchef, RobinwritestheGlobalVeganfoodcolumnforVegNewsMagazineandhaswrittenfor VegetarianTimes,CookingLight,andNaturalHealth,amongothers.Robinlivesinthe beautifulShenandoahValleyofVirginia.Youmaycontactherthroughherwebsiteor blog:www.globalvegankitchen.comandwww.veganplanet.blogspot.com.

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Contributors
JillNussinow,MS,RD,TheVeggieQueenJillisaRegisteredDietitianandhasa MastersDegreeinDieteticsandNutritionfromFloridaInternationalUniversity.After graduating,shemigratedtoCaliforniaandbeganaprivatenutritionpracticeproviding individualconsultationsandworkshops,specializinginnutritionforpregnancy,new mothers,andchildren.YoucanfindoutmoreaboutTheVeggieQueenat www.theveggiequeen.com. LizLonettiAsaprofessionalurbandesigner,LizLonettiispassionateaboutbuilding community,bothphysicallyandsocially.ShegraduatedfromtheUofMNwithaBAin Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenix PermacultureGuild,anonprofitorganizationwhosemissionistoinspiresustainable livingthrougheducation,communitybuildingandcreativecooperation (www.phoenixpermaculture.org).Alongtimeadvocateforbuildinggreenerandmore interconnectedcommunities,Lizvolunteershertimeandtalentforotherlocalgreen causes.Inhersparetime,Lizenjoyscookingwiththeveggiesfromhergardens,sharing greatfoodwithfriendsandneighbors,learningfromandteachingothers.Tocontact Liz,pleasevisitherblogsitewww.phoenixpermaculture.org/profile/LizDan. AngelaElliottAngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,The SimpleGourmet,andmorebooksontheway!AngelaistheinventorofFiveMinute GourmetMeals,RawNutFreeCuisine,RawVeganDogCuisine,andThe Celestialwich,andtheownerandoperatorofSheZenCuisine.www.she zencuisine.com.Angelahascontributedtovariouspublications,includingVegnews Magazine,VegetarianBabyandChildMagazine,andhastaughtgourmetclasses, holisticclasses,lectured,andonoccasiontouredwithLouCorona,anationally recognizedproponentoflivingfood. JackNorrisJackNorrisisaRegisteredDietitianandPresidentofVeganOutreach.Jack wonVegNewsmagazine'sColumnistoftheYearawardfor2003and2004. JackwritesanutritionblogatJackNorrisRD.com.HeistheauthorofVitaminB12:Are YouGettingIt?,coauthorofVeganforLife,andmaintainswww.VeganHealth.org.Jack cofoundedVeganOutreachin1993.VeganOutreachproducesWhyVeganandother booklets.TheirAdoptaCollegeprogramdirectlyhandsbookletstoover500,000 studentseverysemester.In2005,JackwaselectedtotheAnimalRightsHallofFame. JackearnedadegreeinNutritionandDieteticsfromLifeUniversity(Marietta,GA)in 2000andperformedhisdieteticinternshipatGeorgiaStateUniversityin2001.

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Contributors
LaDivaDietitian!MartyDaveyisnotonlyLaDiva,Dietitian!,butaRegisteredDietitian withaMastersdegreeinFoodandNutrition.Shebecameavegetarianin1980whenshe discoveredthatthereweremorechemicalsincattlethenattendantsataGratefulDead concert.Herfamilyisallvegan,exceptthedogwhodrewthelineatvegetarian.She conductsfactualandhilariouspresentationsandfooddemos.Whileherprivatepractice includesthosetransitioningtoaplantbasedlife,LaDiva'smostpopularprivate consultingtopicis"I'mtoobusyandIdon'tcook."Herwebsite iswww.ladivadietitian.com. SharonValencikSharonValencikistheauthorofSweetUtopia:SimplyStunningVegan Desserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlya rabbitandadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeen bakingsinceagefive.Sheisworkingonhernextbook,WorldUtopia:Deliciousand HealthyInternationalVeganCuisine.Pleasevisitwww.sweetutopia.comformore information,toaskquestions,ortoprovidefeedback. MilanValencikMilanValencikisthefoodstylistandphotographerofSweetUtopia: SimplyStunningVeganDesserts.Hiscompany,MilanPhotography,specializesinartistic eventphotojournalism,weddings,andothertypesofphotography.Milanisalsoafine artistandmusician.MilanisoriginallyfromCzechRepublicandnowlivesinNJ.Formore informationaboutMilan,pleasevisitwww.milanphotography.comor www.sweetutopia.com. EleanorSampsonEleanorisaneditorandnutritionanalystforTheVeganCulinary Experience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets (particularlycinnamonrolls!)YoucanreachEleanorat Eleanor@veganculinaryexperience.com.

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Marketplace
WelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors, bloggers,cookbooks,products,andmore!OneofthegoalsofTheVeganCulinaryExperienceistoconnect ourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoy thisnewfeature! ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite.Allyouneedtodoisclickon theadtotakeyouthere. BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace. Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine, andtothosewhocontributetothemagazine.ContactChefJasonWyrickat chefjason@veganculinaryexperience.comfordetails!

CurrentMembers
CasaMett TiernoTours SweetUtopia (www.casametta.com) (www.tiernotours.com) (www.sweetutopia.com) MilanPhotography LaDivaDietitian!,MS,RD JillNussinow,MS,RD (www.milanphotography.com) (www.ladivadietitian.com) (www.theveggiequeen.com) UrbanVegan BadKittyCreations GoDairyFree.org (www.badkittybakery.blogspot.com)(www.godairyfree.org) (http://urbanvegan.net) BryannaClarkGrogan RobinRobertson (www.bryannaclarkgrogan.com) (www.globalvegankitchen.com) Nonprofits VeganOutreach RationalAnimal FarmSanctuary (www.veganoutreach.org) (www.rationalanimal.org) (www.farmsanctuary.com) ThePhoenixPermactultureGuild(www.phoneixpermaculture.org)

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Marketplace

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Marketplace

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Marketplace

LaDiva Dietitians

Click Cook Video

&
LaDiva, HELP! Can I make easy, healthy food that will give me hair as great as yours??? Yes!!! Take me into your kitchen via your laptop or iPod or whatever device floats your boat. Every month Ill send you links to simple, yummy VIDEO recipes. You can print off the PDFs, or follow along with the video to create Quick, LOW FAT, no cholesterol healthy dishes. EVERY MONTH YOU GET:
List of ingredients and equipment needed 3 recipes of mine and cook with me 1 recipe made by the Planet Pyramid kids. SO you KNOW you can make it and let the kids have their own kitchen fun 1 shopping or cooking tip, such as how to buy and store knives, creating a pantry, how to read a nutrition label in less than a minute

Click on the YouTube video links below for a taste of what you will get every month. http://www.youtube.com/profile?user=LaDivaDietitian#grid/uploads All for $5/month or $60 per year. To Order Go to: http://www.ladivadietitian.com/ladivadietitian/Marketplace/Marketplace.html Type VCE in the comments for a $10 discount.

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About the VCE

TheVeganCulinaryExperienceisaneducationalveganculinary magazinedesignedbyprofessionalveganchefstohelpmake vegancuisinemoreaccessible.PublishedbyChefJasonWyrick, themagazineutilizestheelectronicformatofthewebtogo beyondthetraditionalcontentofaprintmagazinetooffer classes,podcasts,aninteractivelearningcommunity,andlinksto articles,recipes,andsitesembeddedthroughoutthemagazineto makeretrievinginformationmoreconvenientforthereader. TheVCEisalsodesignedtobringveganchefs,instructors, medicalprofessionals,authors,andbusinessestogetherwiththe growingnumberofpeopleinterestedinvegancuisine. Eathealthy,eatcompassionately,andeatwell.

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SubscribingtotheVCEisFREE!SubscribershaveaccesstoourLearningCommunity,backissues,recipe database,andextraeducationalmaterials. Visithttp://veganculinaryexperience.com/VCESubscribe.htmtosubscribe.
*PRIVACYPOLICYContactinformationisnever,evergivenorsoldtoanotherindividualorcompany

Not Just a Magazine

MealService
TheVeganCulinaryExperiencealsoprovidesweeklymealsthatcoincidewiththerecipesfromthemagazine. ShippingisavailableacrosstheUnitedStates.Raw,glutenfree,andlowfatdiabeticfriendlyoptionsare available.Visithttp://veganculinaryexperience.com/VCEMealService.htmformoreinformation.

CulinaryInstruction
ChefJasonWyrickandmanyofthecontributorstothemagazineareavailableforprivateculinaryinstruction, seminars,interviews,andothereducationalbasedactivities.Forinformationandpricing,contactusat http://veganculinaryexperience.com/VCEContact.htm.

An Educational and Inspirational Journey of Taste, Health, and Compassion

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Winter Vegetabled beyond Broccoli:

Expanding Your Culinary Horizons
By Jill Nussinow, MS, RD, aka The Veggie Queen

Broccolihasmadethechartsandmostpeople (exceptaformerpresidentandafewotherpeople) eatitwillingly.Mybrotherinlawhasdevelopeda crushonbroccoliandlovestoeatthesmallside shootsbothrawandcooked.Personally,Iprefer lightlycookedbroccoli.WhatIhavediscoveredis thatmanyofushaveforgottenthatwinter vegetablesreachfarbeyondbroccoliandits cruciferouscousins,kale,collards,cabbage, cauliflower,kohlrabiandBrusselssprouts.These cruciferousvegetablesaregreatsourcesofthe classofantioxidantscalledisothiocyanatesand sulforaphanewhichhavenaturalanticancerand detoxifyingabilities.

ofVitaminAwhichhelpboostyourimmunesystem whichisoftennecessaryinthewinter.Therule withroots,aswithallvegetables,isthatthemore highlycoloredthevegetable,themore antioxidantsitcontains.Sopurplepotatoeshave moreantioxidantsthanwhitepotatoes,andcarrots havemoreantioxidantsthanparsnips.Pay attentionbutdonotavoidyourfavoritevegetables becausetheycontainfewerantioxidants.All vegetableshavesomethingtooffer. Mostwinterrootsortubersworkwellinbraised, roastedandinsoups.Ilovetomixupthe vegetablessothatthereisagoodvarietyofcolors andtextures.OneofmyfavoritedishesisHerb RoastedRootVegetableswhichissimpletomake. Unfortunately,itisnoteasytodowithoutoil,so thoseonoilfreediets,pleaseforgetthatIsaid that.Insteadcombineyourrootvegetablesto maketastystews.Thecover photoofmylatestbook,The NewFastFood:TheVeggie QueenPressureCooksWhole FoodMealsinLessthan30 Minutes,isAutumnSunset Stewwhichcontainsavariety ofdifferentvegetables. Atthistimeofyear,wecannotforgetaboutwinter squashwhichtechnicallyisafallvegetablebut sinceitstoressowell,itisaroundalmostallwinter, orinmostplacesuntilaroundMarch.Ilovethe sweetnessofsquashinsoups,sidedishesand addedtomyotherroastedroots.Wintersquashis alsoagreatsourceofVitaminA.Again,themore
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Winterisalsotraditionallytheseasonofrootsand tubers,fromthesomewhatlowlyradishandcarrot tothemoreexoticparsnip,turnip,rutabaga,celery root,Jerusalemartichokeandavarietyofboth sweetpotatoes(yam,standard,hana,Japanese white,purpleOkinawan)andpotatoesofmany varieties.Theyareallgreatsourcesofcomplex carbohydratesthatareimmenselysatisfyingina sticktotheribsway.Theorangeandyellowsweet potatoes,aswellascarrots,areexcellentsources
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brightlycoloredtheflesh,the moreantioxidantsitcontains. Myfavoritesquashvarieties changeoften,dependingupon theindividualsquash.Ifyou seeonethatlooksinteresting, pleasedonthesitatetobuyit insteadofthemorestandard acornorbutternut.Thereisa worldofsquashawaitingyou. SinceIliveinNorthernCalifornia,Icannotleave mushroomsoffthewintervegetableslisteven thoughtheyaretechnicallyfungi.Whetherthey arewild(andedible)orstorebought,mushrooms areincrediblyflavorful,lowincaloriesand generallyimmuneboosting.Shiitakealsohas anticancerproperties.Oystermushroomsinlarger amountsmightalsohelptoloweryourcholesterol. Allmushroomsareawonderfulsourceoffiber. TheretextureboostsmanydishesandIaddthem tomywintervegetablestews. Therearealsogreenvegetablesinwintersuchas leekswiththeironiony,butbetterandmore subtle,flavorwhichIprefertostrongerflavored storageonions.Theyarewonderfulwaytostarta soupandwhatwouldPotatoLeekSoupbewithout them? Toaugmentthevegetablesthatyoucanbuyin winter,Isuggestthatyougrowsproutssothatyou alwayshavefreshvegetableswithoutmaintaininga garden.YoucangettopnotchsuppliesfromThe SproutHouse.

Mylastwintervegetable recommendationistoeithermake yourownfermentedvegetablesor tobuysome.Thebeneficialbacteria infermentedvegetables,which includessauerkrautandkimchi,will helpkeepyourimmunesystem healthyandprovidemoreVitaminC becausetheseproductsaremade withcabbageornapacabbage.Ilovetoadd fermentedvegetablesontopofbrownriceand steamedvegetables. Tomakeyourvegetables,freshorfrozen,ifyou must,morepalatable,Isuggestthatyouaddherbs andspices,aswellasingredientssuchasginger andgarlic.Theseadditionsarenutritionboosters whichareincrediblysourcesofantioxidantsin smallpackages.Anumberofrecentstudiesconfirm thissuchasthisoneintheJournalofNutrition. Herbsandspicesappealtomefortheirflavor;their elevatednutritionprofileisanaddedbonus.The followingrecipeswillhelpyouboostyourintakeof wintervegetables.

Garlic, Greens and Bok Choy with Sweet Ginger Sauce

This tastes great and can be served with soba noodles or colored rice, or your favorite grain or noodle.
1 tablespoon oil (optional for oil-free diets) leek, sliced, some green part OK 2 medium garlic cloves, crushed with flat side of a knife 1 1-inch thick slice of gingerroot, halved and smashed with flat side of a chefs knife blade 1 teaspoon minced ginger 2 tablespoons tamari or soy sauce 1 teaspoon sesame oil Salt and ground black pepper Serves 4

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teaspoon agave syrup or other sweetener, if desired 1 pounds mustard or other greens (1 large bunch), washed well, leaves trimmed from ribs and cut into 2-inch pieces 3-4 stems green garlic, sliced into 2-inch diagonal pieces or 6 cloves garlic, minced and divided 1-2 cups sliced bok choy 1-2 cups pea shoots (also called pea sprouts) 3 tablespoons toasted sesame seeds

minutes. Quick release the pressure. Remove the lid, carefully tilting it away from you. Blend with a hand blender. Add salt and pepper, to taste. 2012,TheVeggieQueen http://www.theveggiequeen.com

TheAuthor JillNussinow,MS,RDisthe authorofTheVeggieQueen: VegetablesGettheRoyal Treatmentcookbookandthe ebook,TheNewFastFood:The VeggieQueenPressureCooks WholeFoodMealsinLessthan 30Minutesdueoutinpaperback thisfall.YoucanseeandreadmoreaboutwhatJill doesathttp://www.theveggiequeen.com.FindJill onFacebookatTheVeggieQueenorfollowJillon Twitter.

Heat the oil in a saut pan over medium high heat. Add the leeks, garlic and ginger. Saute for 1-2 minutes. Add the mustard and other greens. Add the broth and simmer for 2-3 minutes. Add the remaining ingredients except for sesame seeds. Cook until greens are cooked through and the liquid is almost absorbed. Sprinkle with the sesame seeds.
2012,TheVeggieQueen http://www.theveggiequeen.com

Late Winter Green Soup with Nettles, Garlic and Leeks

Serves 4 to 6 This is a wonderfully easy blend of very fresh ingredients that needs little more than some salt but you can easily add thyme and bay leaf when cooking it. Nettles are wild greens but you can substitute other greens if nettles (which really do sting) are unavailable.
1 tablespoon olive oil (optional) 1 medium onion, diced 1 cup chopped green garlic or 4 cloves regular garlic, minced 1 cup chopped leeks, green and white parts 2 cups potatoes, diced 1 bunch nettles, carefully removed from stems 6 cups vegetable broth -1 teaspoon salt Freshly ground black pepper, to taste Saut onion, garlic and leeks for 3 minutes. Add the potatoes and broth. Lock lid on cooker and bring to high pressure. Reduce heat. Cook for 4
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 What the Heck is Healthy?

By LaDiva Dietitian!, MS, RD, LDN
Thewordhealthyissooverusedthat,when adorninganyfoodpackaging,itresemblesaplaid pantedusedcarsalesman.Itsrightuptherewith thatothernutritionworddevoidofrealmeaning, moderation.MarionNestlegotitrightinher book,FoodPolitics,wheresheexplainsthefood industrysspecificuseofavagueterminorderto createpublicpablum. RogetsThesauruslistsgood,healthful,large andsalubriousundertheterm.Butareallthings statedtobehealthyreallyso?Letslookata numberofdietspurportedtobehealthyandsee iftheyarejustlargeintheirhypeortrulya salubriousregime. tosupplanttheentireUnitedStateslegislative branch.] FirstupistheUnitedStatesDepartmentof Agriculture[USDA]DietaryGuidelines. Theguidelines,representedbyaplate,instructyou tofillhalfyourplatewithfruitsandvegetables. Thatsacoupleofcupsadayandincludeslegumes asavegetable.Onequarterofyourplateshould besomeotherproteinsource,althoughlegumes arelistedhereaswell.Ifyoureallylookatthe guidelinedocument,youwillseethattheUSDA plantbasedmealplanincludesprocessedsoy productseveryday.Justincaseyoumissedthefat andsodiuminfleshitems,youcanbesuretocover itinsomeofthemockmeatsonthemarket. Wholegrainsshouldtakeupthelastquarterof yourplate.AccordingtotheUSDAfoodguidelines, wholegrainsarenotasourceofprotein.Well,at leastasascribedontheplatewebpage,buttheydo havealotofproteinintheirprofilesontheUSDA nutrientdatabasepage.Confused?Healthily confused?Confusedinmoderation? Tokeepitsimple,letsjuststicklegumesinwith proteinandwholegrainswith...wholegrains, although,manylegumeshavealotofcalcium.So, whataboutthatbluecircleontheplatepicture? Thedairygroup.IactuallywrotetotheUSDAand askedwhythereisntacalciumgroupsincethisis whattheysaythedairygroupdoesforthebody andwouldincludeavarietyofsourcessuchasdark green,leafyveggiesandtofu.Tofuanddarkgreen leafyveggiesarethehighestABSORBABLEcalcium offoodsintheUSmarketplace.

Healthywillbedefinedinthisarticlebyarenown scientificpanelofone.Afterconsultingme[via texting],myself[viatwitter]andI[viacarrier pigeon],healthyisdefined1)tonotcausethe eateranyphysicaldetriment;2)nourishcellsand supportfunctionsofthehumanbody.[This definitionwasconcludedandenactedinabout5 minutes.Therefore,thepanelunanimouslyvoted

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TheUSDArepliedthatdairydoesmorethanjust serveasacalciumsource,suchashavinghigh concentrationsofpotassiumandmagnesium.I respondedthatallofthesenutrientsaremore absorbableinsoymilktherefore,followingtheir nutritionlogic,weshouldchangethenametothe soygroup.Theyinformedmethattheywere stickingtotheircategorizationeventhough73%of theworldislactoseintolerant.Theydidthankme formyinterest. Eventhough,thereisamountainofevidencethat fleshfoodsraisecholesterollevels,cancerlevels andadversecardiacevents,theUSDAlistsabounty ofthesefoodsasproteinsources.Theyalsohavea longlistofpeas,beans,nutsandseedsassources, whichisagreatimprovementoverprevious guidelines.However,theydonotbelievethat thereisanyothersourceforOmega3fatexcept fromseafood,althoughthefishgetitfromplants. PerhapstheUSDAismoderatelyconfused.Maybe thefishare,too. SincetheUSDAbeganmakingguidelinesAmericans havebecomeheavier,sickerand,whenlookingat ouryouth,willhavealowermortalityagethan earliergenerations. So,healthyorno?Notevenclose. Next,glutenfree.Glutenfreedietshavebecome verypopular.Infact,tennisproNovakDjokovic saysthatitisthebasisofhiscurrentwinningstreak onthecourt.Glutenisaproteinfoundinsome grains.Themostcommonoftheseisrepresented bytheword,BROWbarley,rye,oatandwheat. Whenpeoplewiththissensitivityeatagluten productthereareanumberofsymptomsranging fromnausea,flatulencetodepressionandpoor dentalhealth,accordingtotheGlutenFree Network.Itisthoughtthatatleast15%oftheUS populationhasglutensensitivity. Theglutenfreedietdoescurtailcertaingrains,be theywholeornot.However,thereisan abundanceofglutenfreegrainstoeatand cookbooksgalore.Otherthantheremovinggluten

partofyourdailynoshing,thereisntmuchabout otherfoods. So,healthyorno?Inconcordanceofthe parametersofthisarticle,GlutenFreeisdeclared healthybecauseitrelievessymptomswhichcause detrimenttotheeaterandsupportscelland humanbodyfunctions. Vegetarianisusuallythoughtofashealthy. Vegetarianhasalsobeentwistedbyfolkswanting tostretchthedefinitionofthetermbythrowingin somequalifiersuchas,Imavegetarian,butIstill eatfishsometimes.Thisisnotavegetarian.A vegetariandoesnteatfleshproducts.Period. Theydoeatfleshbyproductssuchaseggsand dairy.Inmoststudiesvegetarianseatmorefruits andvegetablesthanflesheatersofeveryvariety. Theytendtobehealthierthanfleshdiners.Dr.Tim Key,oneoftheforemostauthoritiesonvegetarian scholarshipandoneoftheleadauthorsofthe EPICOxfordstudy,saysthatvegetarianshave lowermortalityratesfromischemicheartdisease [reducedbloodsupplytotheheart]andsome formsofcancer.Thepositionpaperbythe VegetarianNutritionDieteticsPracticeGroup withintheAcademyofNutritionandDietetics states: Vegetarianstendtohavealowerbodymassindex andloweroverallcancerrates.Vegetariandiets tendtobelowerinsaturatedfatandcholesterol andhavehigherlevelsofdietaryfiber,magnesium andpotassium,vitaminsCandE,folate, carotenoids,flavonoidsandotherphytochemicals. Thesenutritionaldifferencesmayexplainsomeof thehealthadvantagesofthosefollowingavaried, balancedvegetariandiet." Thiswouldleadonetothinkthatvegetarianis healthy.However,thereisacaveatwithregardsto cholesterolconsumptionandadversehealth effectsfromautoimmunediseasesassociatedwith dairyconsumption.Someofthediseasestates attributedtomilkproductsare:increasedmucus, ParkinsonsDisease,MultipleSclerosis,Insulin DependedDiabetesandarthritis.Egg

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consumption,oneperday,waslinkedtohigher mortalityrates. Healthyorno?No.Itsbetterthanbeingatotal flesheaterandsupportscellnourishmentandbody function.However,itstillhasintakeofitems knowntocausephysicaldetriment. Now,Icanheareveryonemountingtheirhigh horsesforveganism.Thisisavegetarianwhogot ridofthefleshbyproducts.But,beforeyouridein totowntotoastyourgoodhealth,realizethatbeer andpotatochipscanbeavegandiet.So,justbe happythatyouaredoinggreatthingsforyourself andfortheplanet.Ofcourse,youcanbuyaround ofstrawberrybananasmoothiesforeveryone.The oneissuewithvegansisthattheydonothavea reliablefoodsourceofB12.Thereareplentyof fortifiedfoodsoutthereandsupplementationis easy,buttobefairIgottastatethefacts. So,healthyorno?Yes.Thereisnophysical detrimentbyeatingaplantbaseddietandit supportshumanbodyfunctionsaslongasyouget yourB12.Ontheotherhand,thereisonefood allowedandreadilyusedbyvegansthatdoescause somedetrimentoils.WhichleadsmetoOil Free. Dr.CaldwellEsselstynisthefatheroftheOilFree movement.Dr.Esselstynsworkwithreversing heartdiseasebeganin1985.Hehasfoundthat anyamountofoildigesteddamagestheinterior liningoftheartery.Thatsright,evenoliveoil, coconutoilandnuts.Heincludesabanonpeanuts althoughtheyarealegume.Healsocautions aboutsoybecausebothhaveahighfat concentration.IsawDr.Esselstynlastyear.Heis theperfectspokespersonforhealth. Healthyorno?Healthy,yes.Nocaveat,although hiswebsitedoesnotmentionB12 supplementation. CanIbeanymoreperfect?Depends.Rawfooders comeinafewvarieties.Imgoingtostickwiththe 8020type.Theseeat80%rawand20%cooked

foods.IknowDr.DougGrahammayhaveafield daywiththis,butmostrawfoodersIknoweata littlecookedfood.BrendaDavis,RDandVesanto Melina,MS,RDhavetwobooksonraw.Theystill recommendsupplementingB12.TheissueIhave withgoingrawismyloveoflocalandmylocale.I livewherethegrowingseasonstopsinOctober. Mostofthefoodslistedinthemyriadofraw websiteswouldhavetobetruckedthousandsof miles.Thereweremanyrawrecipeswith sproutinganddehydratingforhoursordaysata time.Ontheotherhand,thishadnothingtodo withthepanelsdefinitionofhealthy. So,healthyorno?Yes.Definitelyhasnophysical detrimenttotheeaterandsupportscellandall humanbodyfunctions. Thepanelisconcludedandsendssalubritytoall whilewhippingupthismonthsrecipes. NexttaskforthepanelisthatMideastPeacething. ..shouldbedoneintimeforlunch.Oilfreesalad, ofcourse. TheAuthor MartyDavey,RD,MSisnotonly LaDiva,Dietitian!,buta RegisteredDietitianwitha MastersdegreeinFoodand Nutrition.Shebecamea vegetarianin1980whenshe discoveredthatthereweremorechemicalsincattle thenattendantsataGratefulDeadconcert.Her familyisallvegan,exceptthedogwhodrewthe lineatvegetarian.Sheconductsfactualand hilariouspresentationsandfooddemos.Whileher privatepracticeincludesthosetransitioningtoa plantbasedlife,LaDiva'smostpopularprivate consultingtopicis"I'mtoobusyandIdon'tcook." Herwebsiteiswww.ladivadietitian.com.

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Diet Tips for the New Year by the Raw Food Goddess
by Angela Elliott

Sweet Fruits
Everydayyoumusthaveagiantfruitsalad Thiswillhelpyoumeetyourdailycaloricenergy productionneeds.Ifyoudonthavetimetodoalot ofchopping,youcaneatyourfruitthroughoutthe day,butifpossible,makeanentirebreakfastoutof afruitsalad.Fruitsarebeautifulandsatisfying, withinterestandappealtothetastebuds. Emphasizeavarietyoftypesandcolors;andalways beonthelookoutfornewfruitstotry.Youcantry sprinklingasmallamountofnutsandseedson yoursaladortryaddingotherdriedfruitsuchas figs,berries,apricots,ordates.

todothisistoblendgreensinsweetorsavory greensmoothiesorinrawsoups.Eatasmanyof theseasyoulike!Drinkslowlyandchewyour smoothies.Youcantrysprinklingasmallamountof nutsandseeds(sunflower,flax,sesame,etc)on yoursmoothiestoencouragechewing.

Raw Plant Fats

Include24heapingtablespoonsofrawnutsand seedsperday Makesureyouaregettingavarietyofrawplant fatsbyrotatingthekindsofnutsandseedsyouuse inrecipesandrotatingotherfatssuchascoconut oil,coconutbutter,avocados,olives,andoliveoil. Limityourconsumptionto24tablespoonsofnuts andseedsperdayanduseonly13differenttypes ofnutsorseedsperday.Donottogotoo overboardwiththeconsumptionoftheoils:limit yourintaketoupto4tablespoonsperday. Nutsandseedsmustberaw,organicandinan unpeelednaturalstate.(Somepeoplesellnutswith thethinouterpeelremoved.Itsokaytobuythem withoutashell,butmakesurethedelicatepeelis stillintact.)Itisrecommendedthatyougrindthem yourselfiftheyareneededforrecipessuchas pates,sauces,etc.

Green Leaves
Eatabigbunchofdark,leafy,greenvegetables everyday Keeprecipessimpleandtryoneortwodifferent leafygreensatatime.Startwithasmallamount(a fewleaves)andgraduallyincreasetomoregreens asyougetusedtothetasteandflavors. Remember,themoregreensthebetter!Try parsley,cilantro,redmustard,greenmustard chards,greenkale,rapini,kohlrabi,endive,green andredlettuce,radishgreens,turnipgreens, collards,dandeliongreens,beetgreens,wild greens,spinach...yougetthepicture.Anything green! Includeaheapinghandfulofdarkgreenleafy vegetablesinyourlunchanddinnermeals,anduse awidevarietythroughouttheyear.Oneeasyway
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Vegetables
Cruciferousvegetablesareextremelyimportant. Includetheminyourdieteveryday Theycontainessentialantioxidantsandarehighin fiber,vitamins,andminerals.Includebroccoli,
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cabbage,napacabbage,bokchoy,cauliflower, Brusselsprouts.Kale,collards,mustardgreensand othercrucifersinyourmealplan.Inthecaseof radishes,turnips,andrutabagas,eattheirleafy topstoo! Startwithatleastafistsizeserving,EVERYDAY, andtrytodoubleortriplethatamountasyou becomemoreaccustomedtothiswayofeating.

Grains and Legumes

Eatgrainsandlegumesthreeormoretimesaweek Includelegumessuchaslentils,peas,garbanzos, quinoa,buckwheat,millet,andamaranth.

Preferably,theseshouldbesproutedand/or dehydrated,butmayalsobecookedinboiling water.Brownriceisanotheroptionforacooked grain. Addinggrainsandlegumeswilldecreasethe overallnutrientdensityofyourfoodintake,but providespecialnutrientsthataidindetoxification andimmunesystemactivity,withoutadding excessivefat. Eatinghealthyjustgotawholeloteasier.Ifyou followtheaboveguidelines,youwillfeelandlook yourbest.Tryafewofthesescrumptioushealthy recipestoday,you'llbegladyoudid!

Angelas Recipes for Success

The Stir Fry

Broccoli2heads,cutintobitesizedpieces Mungbeansprouts1largehandful BokChoy1largehandful Cabbage1cup,shredded Garlic2cloves,finelysliced Freshlemonjuicecup Himalayansalttotaste Gingertotaste Blackpeppertotaste Currypowdertotaste Redpepperflakestotaste Mixthefirstfouringredients(broccoli,sprouts,cabbage,andgarlic)togetherinalargebowl.Mixthelemon, salt,andasmanyspicesasyou'dliketogether.Pourthesauceovertheveggies.Letmarinateforatleasta coupleofhours.Drainoffanyexcessliquidandserve.

Basic Green Savory

Handfulofspinach 3stalksofcelery 2stalksofasparagus 1largetomato Bunchupthespinachandjuicewiththecelerythesetaside.Juicetheasparaguswiththetomato.Combine thetwomixtures,stirandenjoy!

Happiness in a Bowl
2cupspineapplechunks 2cupsslicedfreshstrawberries 2slicedkiwifruit,peeled,halved,andsliced cupSatsumatangerinesegments 2mediumfirmbananas,sliced 2tablespoonslimejuice

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5honeydates,soakedandpitted 2tablespoonsfilteredwater Slicepineappleintobitesizedchunks.Inabowl,combinethepineapple,tangerines,strawberries,bananas andkiwi.Inafoodprocessororblender,pureethedates,water,andlimejuicetogether.Pouroverfruit; gentlytosstocoat.

Creamy Broccoli Soup

2cupschoppedbroccoli 2cupswater Pinchofeach(ormoretotaste):saltblackpepperpowderedsagedriedthymegarlicpowder 1cupsrawcashews,soaked Placeallingredientsintheblenderandblenduntilsmooth.

Delightful Rainbow Salad

1cupredcabbage 1cupgreencabbage 1cupbabygreens cupjicama cupsprouts cupsnappeas cupgreenbeans 1cupkale 1cupredpepper cupcarrots 10cherrytomatoes 1avocado teaspoonHimalayansalt 2tablespoonsoliveoil 2tablespoonslemonjuice Groundblackpeppertotaste Shredthegreensintoafineribbonsandtosstogetherwithsalt,andmassage.Thismakesthesecruciferous veggieseasiertodigest.Thinlyslicetheredpepperandcarrotandaddtothecabbages.Addoliveoil,lemon juice,andblackpepperandtoss.Placeonaplate.Cutthetomatoesintoquartersandarrangeontop.Peel andthinslicetheavocadoandarrangeontopofthesalad. TheAuthor AngelaElliottistheauthorofAlivein Five,HolidayFarewithAngela,The SimpleGourmet,andmorebookson theway!AngelaistheinventorofFive MinuteGourmetMeals,RawNut FreeCuisine,RawVeganDog Cuisine,andTheCelestialwich,and theownerandoperatorofSheZen Cuisine.www.shezencuisine.com. Angelahascontributedtovariouspublications, includingVegnewsMagazine,Vegetarian BabyandChildMagazine,andhastaughtgourmet classes,holisticclasses,lectured,andonoccasiontoured
withLouCorona,anationallyrecognizedproponentof livingfood.
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Cauliflower Chameleon
by Robin Robertson
Eatingavarietyoffreshvegetablesisimportantfor ahealthydiet.And,asmostvegansknow, vegetablesarentjustsidedishestheydeserve tobethestaroftheshow.Lately,itseems,certain vegetables,suchaskale,haveachievedsuperstar statusamonghomecooks,restaurateurs,andfood writersalike.Stillanothervegetablethathas achievedrecentacclaimiscauliflower.Thismay seemsurprisingsince,despiteitsnoblepedigree, thesnowywhitecauliflowerusedtobeabitofa wallflower,oftenbypassedforitsmorecolorful sister,broccoli. Althoughwhiteisthemostcommoncolorof cauliflower,italsocomesinorange,green,and purple.Orangeorcheddarcauliflowercontains 25timesmorevitaminAthanthewhitevarieties; greencauliflower,sometimescalledbroccoflower, comesintwoshapes:thecommonroundedhead andaspikyvariationknownasRomanesco broccoli.Thereisalsoapurplecauliflower,colored bythepresenceofcertainantioxidants. Nutritionally,cauliflowerislowinfatand carbohydrates,whilebeinghighinfiber,vitaminC, folate,andseveralphytochemicals. Now,heresthefunpart.Inadditiontoits impressivenutritionalresume,cauliflowerisalsoa culinarychameleon.Thisistruenotjustbecauseit canberoasted,boiled,fried,steamedoreaten raw,butalsobecausecauliflowerisamasterof disguise.Thisversatilebrassicahasbeenknownto standinformashedpotatoes,hasshapeshifted intograinsofrice,andhasevenbeenservedasa steak. Cauliflowerwasalwaysoneofmypersonal favorites,nodoubtbecausemymotherbattered andfrieditcrispontheoutsideyetsoftonthe inside.ButitwasbackintheeightieswhenIwas
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macrobiotic,thatIfirstdiscoveredthatifyoupuree cookedcaulifloweritbearsanuncanny resemblancetomashedpotatoes.(Infact, cauliflowermakesanevenbettermashwhen blendedwithcookedmillet.)Tothisday,people lookingtoeatfewercarbsoftenrelyonmashed cauliflower.Talkabouthealthyeats!

Cauliflowerisequallyathomeinthecuisinesof India,Italy,EasternEurope,Asia,andtheMiddle East.TryitinacurryorAsianstirfry,toppedwith tahinisauce,drizzledwithlemonsauceorcloaked inacheesysauce.Itsalsogreatcoldinasalador servedrawwithadip.AmongtherecipesIve developedusingthischameleonlikewonderare: CurriedCauliflowerSoupwithRoasted CauliflowerRice ZitiwithRoastedCauliflowerandTomatoes ShepherdsPieToppedwithCauliflower Mashers PicattaCauliflowerSteaks SicilianCauliflowerSaladwithRaisinsand PineNuts

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Mymostrecentdiscoveryisthatpureed caulifloweralsomakesanamazingsauceforvegan macandcheese,evenmoredramaticifyouusea cheddarcauliflower.Overtheyears,Iveuseda varietyofingredientstomakethecreamycheesy sauceforveganmacandcheese,including potatoesandcarrots,alongwithroastedred, orange,andyellowpeppersandnow, cauliflower.

BelowismyrecipeforMacandCauli.Thisrecipe allowsyoutohavemacandcheeseyourwayas saucyasyouwantitandascheesyasyoulike. Note:Youcansprinklethetopofthecasserole withanyremainingcrumbsofroasted cauliflowerittastesdeliciousandlooksgood, too!Eitherwhiteororangecauliflowercanbeused inthisrecipe.

Mac & Cauli

Serves6 TimetoPrep30to45minutes Ingredients 1smallcauliflower(cheddarorwhite),cored,trimmedandcutinto1/4inchslices 12ounceselbowmacaroni 2/3cupcashews,soakedfor4hoursorovernight,anddrained 2cupsvegetablebroth,ormore 2teaspoonsoliveoil 1smallonion,chopped 2garliccloves,minced Saltandblackpepper,totaste 1/3cupnutritionalyeast,ormore 1(4ounce)jardicedpimientos,drained 2tablespoonsfreshlemonjuice,ormore 1teaspoonyellowmustard,ormore Instructions Preheattheovento425degreesF.Arrangetheslicedcaulifloweronanoiledbakingsheetandroastuntil softandlightlybrowned,turningonce,20to30minutes.Setaside.Reducetheoventemperatureto350 degreesF. Whilethecauliflowerisroasting,cookthepastainapotofboilingsaltedwateruntilaldente.Drainwelland setaside. Inafoodprocessororhighspeedblender,combinethecashewsandbrothandblenduntilsmooth. Heattheoilinasmallskilletovermediumheat.Addtheonionandcookuntilsoftened,about5minutes.Add thegarlicandcook1minutelonger. Transfertheonionmixturetothefoodprocessorwiththecashewmixture.Add2cupsoftheroasted cauliflowerandpureeuntilsmooth.Addthenutritionalyeast,pimientos,lemonjuice,andmustard.Seasonto tastewithsaltandpeppertheamountofsaltneededdependsonhowsaltyyourbrothis.Iusuallyadd

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aboutteaspoonofsalttostart.Processtoblendwell,thentasteandadjustseasonings,addingmoresaltif needed. Now,choosefromamongthesevariations: Forathinnersauce:addupto1cupofadditionalvegetablebrothoryourfavoriteplainunsweetened nondairymilk. Forasharperflavor:addmorelemonjuiceand/ormustard,alittleatatime,mixingwellaftereach addition. Foranonsaucy(butflavorful)texture:transferallofthecookedpastatoalightlyoiledbakingdish. Forasaucytexture:transferonehalftotwothirdsofthecookedpastatothebakingdishandpourin thesauce,stirringtocoat.Itwillbeverysaucy,butthepastawillabsorbsomeofthesauce. Forasaucytexturewithnocrumbtopping:covertightlyandbakefor20minutesoruntilhot.Ifyoulike acrunchycrumbtopping,sprinklethetopwithtoastedpankocrumbsandbakeanadditional10 minutes. Foranevensaucierversion:omitthebakingstepaltogether,andcombinethepastaandsauceontop ofthestove(inwhateverproportionsyouprefer)andheatuntilhot. Foracheesierversion:Stir1/2cupofshreddedvegancheddarcheeseintothemixtureandtopwithan additionalcupbeforebaking. TheAuthor
Alongtimevegan,RobinRobertson hasworkedwithfoodformorethan 25yearsandistheauthorof nineteencookbooks,including VeganPlanet,1,000VeganRecipes, VeganFire&Spice,andVeganon theCheap.Aformerrestaurant chef,RobinwritestheGlobalVegan foodcolumnforVegNewsMagazine andhaswrittenforVegetarian Times,CookingLight,andNaturalHealth,among others.RobinlivesinthebeautifulShenandoahValleyof Virginia.Youmaycontactherthroughherwebsiteor blog:www.globalvegankitchen.comand www.veganplanet.blogspot.com.

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From Bryannas Pictoral Kitchen: Kale & Mascarpone Ravioli

by Bryanna Clark Grogan
Mymaternalgrandmothersfamily(Guerriniand Roncagliolo)hailedfromtheprovinceofLiguria,on theItalianRiviera.Inthemid1800ssomeof them,alongwithabout15,000othermostly northernItalians,emigratedfromLiguriatoPeru, wheremygrandmother,ClotildeRoncagliolo(her latermarriedsurnamewasRoncagliolodeUrbina) wasborn.Intime,Italiansbecamethesecond largestEuropeanpopulationinPeruandtheir cookingstylegreatlyinfluencedmodernPeruvian cuisine.Butthatsanotherstory! Whathasintriguedmeforyearsandledtothe developmentofthisrecipewasthecenturiesold customofLigurianwomengatheringnutrientrich, evenmedicinal,greensandherbsinthemountains andvalleystobecookedandstuffedintoravioli,or addedtoricedishes,soupsandtorta(savory vegetablepies).Theparticularmixtureofherbsin thisregioniscalledpreboggionandencompasses edibleweedssuchasdandelion,borageandnettle leaves,amongothers.TherecipeImsharingwith youinthisissue,thoughitcertainlycanbemade withstoreboughtherbsandgreens(butyoumay, asIdo,atleasthavesomekalestillgrowinginthe wintergarden!),echoesthattradition. Thehomemadewholemilkcheesethatwasusedin LigurianstuffedpastawascalledPrescinsuaandis pleasantlysourandcreamy.SomeLiguriancooks stillliketomaketheirown.(Iliketothinkthatmy TofuCashewMascarponeissimilar.)The combinationofthischeesewithgreensandherbs inathinoliveoilcrustorsimplepastadoughno doubthelpedtokeephardworkingpeasantsand farmershealthyandstrongoverthecenturies, despitetheconstantconflictsthateventuallysent somanyresidentsoverseaslookingforabetterlife. Idon'tmakestuffedpastadumplingsoften,but wheneverIdo,Ivowtomakethemregularly becausetherereallyisnothinglikehomemade ravioli!(Itsagreatrecipetomakecooperatively withfriendsorfamily,bytheway.)WhenI developedthisrecipe,Iwantedrapini(broccoli raab)inthefilling(Iloveitsbitteredge),andmy inspirationwastopairthecreamygreenfillingwith apastadoughfeaturingcorn(polentatoItalians) andwithacreamysauce.Itturnedoutevenbetter thanIhadimaginedbecausewehadtheluckto findwildoystermushroomsinourwoodsforthe sauce,whichwasadeliciouscomponenttothe dish.Myomniguestshardlyutteredasoundwhile theyate,otherthan"mmmmm's"andgroansof pleasure! WhileIrollthepastaandfillit(nowwitha traditionallongraviolirollingpinthatImanagedto find)IthinkofgenerationsofLigurianwomen, perhapsmyownancestresses,gathering,cleaning andcookingthepreboggion;choppingand seasoningandmixingitwithcheese,andfillingthe pastatocookforathriftybutelegantand nutritiousfamilymeal. RecipeandPicturesFollow

Health-giving Greens Feature in an Elegant Recipe Harkening Back to My Italo-Peruvian Grandmothers Past

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KALE & TOFU-CASHEW MASCARPONE RAVIOLI WITH CREAMY OYSTER MUSHROOM SAUCE
Type: Maindish Serves:6(Itsworthdoublingtherecipeandfreezingsomeforfutureuse!) TimetoPrepare:2to3hours(seenotesonTimeManagementbelowrecipe) Ingredients TofuCashewMascarpone (Thismakes2cups,soyouwillhave1cuptouseinanotherrecipeorasaspread.Itseemseasiertoblendin thelargeramount.) 1(12.3ounces)boxextrafirmsilkentofu,drained cup+2tablespoonsrawcashewpieces,groundveryfineinaclean,drycoffee/spicemillormini chopper 2tablespoonsfreshlemonjuice 1pinchsalt Filling 12ounceskale,toughstemsremoved 10ouncesrapini(broccoliraab),toughstemsremoved 3clovesgarlic,sliced 1/3cupveganbroth teaspoonsalt 2tablespoonsfreshherbs,suchasbasilandmarjoram,minced 1cupTofuCashewMascarpone,madeaheadandchilled 1pinchfreshlygratednutmeg Sauce tablespoonEarthBalanceoroliveoil poundoystermushrooms,lightlyrinsed,patteddryandslicedintomatchsticks Roux 1tablespoonEarthBalanceoroliveoil 1tablespoonunbleachedflour BlendedMixtureforSauce 1cupnondairymilk cup(4ounces)extrafirmsilkentofuormediumfirmtofu,drainedandcrumbled cupwater teaspoonchickenstyleveganbrothpowderorpaste teaspoonsalt 1pinchfreshlygratednutmeg 1pinchwhitepepper HomemadeVeganPasta 1cups+3tablespoonsunbleachedwhiteflour cupsoyflourorchickpeaflour(besan) cupcornflour(notcornstarch;thisisbasicallyyellowcornmealgroundtoapowder)

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teaspoonsalt 2/3cupwater 1tablespoonoil Garnish cupveganparmesan(suchasGalaxyFoodsVegan)orchoppedtoastedwalnuts Optional:choppedItalian(flatleaf)parsley nutmegandveganparmesansubstitute.Mixwell. Instructions Keeprefrigerateduntiluse. ToMaketheMascarpone(Makethis severalhoursbeforeyoumakethefilling) ToMaketheSauce Tip:Ifyouhaveapowerfulblenderlikea VitaMix,youdonthavetogrindthenutsfirst. Tip:Iliketomakethesauceaheadoftime Soakthemfor10minutesinboilingwatertosoften becausetheraviolicookquickly. themupandthendrainthem.Whirlallofthe Heatthe1/2tablespoonofoilorEarthBalanceina ingredientsinablenderathighspeedforseveral large,heavynonstickskilletoverhighheat.When minutes.Bepatientithastobeextremely veryhot,addtheslicedmushrooms.Sautuntil smooth. themushroomsuntilcookedthroughandslightly Youmayhavetostopthemachineacoupleof browned.Setaside. timesandscrapethesidesandpushthe ingredientsthathaveaccumulatedundertheblade TransferalloftheBlendedMixtureingredients, towardsthemiddle.Whenassmoothaspossible, exceptforthenutmegandpepper,toablender scoopintoacoveredcontainerandrefrigerate.It andprocessuntilvery,verysmooth.Setaside. willfirmupconsiderably. Heatthe1tablespoonofEarthBalanceoroilina heavymediumsaucepanovermediumhighheat ToMaketheFilling and,whenitshot,whiskintheflour.Whiskitfora Tip:Fillingsshouldnotbetoowetorthey fewminutes,butremovefromtheheatbeforeit willmakethedoughsoggyandeasytotear. startstochangecolor(youwantawhiteroux). Greensshouldbesqueezedasdryas ScrapethisrouxintotheBlendedMixtureand possiblebeforeusing.Veganparmesan blendforafewseconds.Pourthemixtureback substitutewillabsorbsomeoftheliquid.Ifa intothepot.Stirovermediumhighheatuntilit fillingseemstowet,addafewfinedry thickensandboils.Turndownandsimmeronlow breadcrumbs(1tablespoonatatime). heatforafewminutes.Whiskinthenutmegand Washandspindrytherapiniandkale.Slicethe pepperandstirinthesautedmushrooms. greens1/8inchthick.Heatthebrothandgarlicina large,heavynonstickskilletoverhighheat.When MicrowaveOption:Heatthe1tablespoonofEarth thebrothboils,immediatelyaddthegreens.Turn Balanceoroilinalargemicrowavesafebowlor1 theheatdowntomediumhighandcookuntilthe quartPyrexmeasuringpitcheronHighpowerfor greensaretenderized,butstillbrightgreenandthe 30seconds.Whiskintheflourandmicrowaveon liquidiscompletelyabsorbed,keepingaclose Highpowerfor1minute.Scrapethisintothe watchonitandstirringasnecessarytokeepfrom BlendedMixtureandblendbriefly,thenpourit sticking.Themixtureshouldbefairlydry.Remove backintothesamebowlorpitcher.Alternatively, fromheat.Transferthegreenstoafoodprocessor youcanpourtheBlendedMixtureintothebowlor andpulseuntilthegreensareminced. pitchercontainingtherouxandmixwithan Transferthemincedgreenstoalargebowlandmix immersion/stickblenderuntilsmooth.Eitherway, inthesaltandherbs.Addthepremadeandpre microwavetheBlendedMixturewiththeroux chilledTofuCashewMascarpone,alongwiththe mixedinonHighpowerfor1minute.Whiskwell.

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Repeatthistwice.Whiskinthenutmegandpepper andstirinthesautedmushrooms.

MakingthePasta
Tip:Youcanmakethepastaseveralhours aheadofrollingitout,divideitinto8equal piecesandkeepitrefrigeratedinaplastic bagorcoveredcontainer. Tip:Humiditymakesthedoughmore difficulttorollout. Tomakethedoughbyhandorinaheavyduty standmixer,mixthefloursandsaltinamedium sizedbowlorthebowlofyourmachine.Pourinthe waterandoilandstirwithaforkuntilthedough comestogetherinaball.Kneadthedoughona lightlyflouredsurfaceforabout10minutesorina standmixerwithadoughhook.Thedoughshould besmoothandsilkylooking.Placethedoughina plasticbagandletitrestforatleast10minutes. Tomakethedoughinafoodprocessor,pulsethe floursandsaltbrieflyinadryfoodprocessorbowl, thenaddthewaterandoilthroughthetopwith themotorrunning.Processthedoughforabout30 secondsoruntilasmoothballforms(thedough mayseemabitsticky,butyou'llbeflouringitas youwork).Transferthedoughtoaplasticbagand letitrestforatleast10minutes. Tomakethedoughinabreadmachine,transfer thedryingredientstothebreadmachinecontainer andaddthewaterandoilontop(orviceversa, dependingonthedirectionsforyourmachine)and turnitonforthedoughcycle.Unplugthemachine whenitfinisheskneading,oilthedoughlightly, transfertoaplasticbagandrefrigerateforatleast halfanhour.(Thedoughtendstogetwarminthe breadmachine.)

machinewillallow(thismeansthesecondtothe lastsettingformostinexpensivemachines). Torollthedoughbyhand,dividethedoughinto eighthsandkeeptheportionsyouaren'tusing insideaplasticbagorcoveredbyacleandamp kitchentowel.Rolleachpieceoutonafloured surfaceuntilitisabout1/16inchthick,flouringas yougotopreventsticking. Torollwithahandcrankpastamachineor electricpastarollingmachine,dividethedough intoeighths,keeptheportionsyouaren'tusing insideaplasticbagorcoveredbyacleandamp kitchentowel.Flourthedoughwellandrunit throughthefirstsettingofthemachine.Now,flour itlightlyagain,folditintothirdsandrunitthrough thefirstsettingagain.Dothisuntilthedoughlooks smooth.Atthispoint,flourthedoughandrunit througheachsuccessivesettingtwice,untilitisthe desiredthickness.Tip:Ilikethesecondtothelast settingonmymachine,number6,forstuffed pasta.Thisisprettystandardfortheinexpensive handrollermachines.Theveryexpensiveonesare betteraligned,soyoucanmoreeasilyusethelast, verythin,setting,ifyouwish. Eitherway,hangtherolledoutportionsofdough overthebacksofchairscoveredwithclean,dry kitchentowelsoronapastaracktodryalittlefor5 to10minutesbeforefillingandcutting. Alternatively,laythepastaoutflatinsinglelayers onbakingsheets(anysize)linedwithbaking parchmentcuttofitandsprinkledwithflour.

ToFillthePasta
Usingaraviolistamp(availableinanygood cookwarestore)isoneofthecheapestandeasiest waystoformravioli,asitcutsandsealstheedges Igivedirectionsforusingone.Ifnecessary,youcan usepastrywheelorflutedpastacuttertocut squaredumplingsandsealtheedgeswiththetines ofafork.Tip:Ifyouhaveanoldfashionedravioli rollingpin(Norpromakesagoodinexpensiveone), youcanusethataccordingtothedirectionswith therollingpin.Itisfastandeasytouse.

RollingouttheDough
Donotallowthestripsofrolledoutpastadryout coverthemwithaclean,dampkitchentowelor plasticwrapwhileyouwork.Donotallowanytears inthedoughorthefillingwillseepout.Ifyoufinda tearorhole,folditupandpassitthroughthe rollersagain.Rollthedoughoutasthinlyasyour

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Transfertherolledoutdoughsheetstoalightly flouredflatsurfaceandkeepcoveredwithclean, dryclothorkitchentowelswhennotworkingwith it. Cutthelengthsofrolledoutdoughinto21/2inch widestrips. Usinghalfofthedoughsheets,placelevel tablespoonsizedmoundsofcoldFillingdownthe lengthofthedoughatintervalswhichgiveyou roomtocutthedoughwithyourraviolistamp. Toseal,brushwaterbetweenandaroundthe moundsoffilling.Covereachofthedoughsheets withanothersheetofdough,pressthetopsheet downbetweenthemoundsoffillingandcut21/2 inchsquaresorroundswithasquareorround raviolistamp(theraviolistampwillsealtheedges) or,cutintosquareswithaflutedpastacutteror pastrywheelandsealtheedgeswiththetinesofa forkorusearaviolirollingpin. CautionaryTip:Don'toverfillthedoughandmake surethatnofillinggetsintothesealontheedges oritmaybreakopenwhencooking.(Ifthedoughis niceandmoist,youdon'tneedtomoistenthe edgestogetagoodseal.) Setthefilleddumplingsaside(nottouching)on bakingsheets(anysize)linedwithbaking parchmentcuttofitandsprinkledwithcornmeal orflour.Coverthemwithdry,cleankitchentowels whilealargepotofsaltedwatercomestoaboil. Turnthedumplingsfrequentlysothattheydon't getsoggyonthebottomandtearwhenyoutryto pickthemup.Toholdfor3to4hours(nolonger), transferthem,stillonthefloured,baking parchmentlinedbakingsheets,sprinkledwithflour andcoveredwithplasticwraporinsideoflarge newfoodsafeplasticbags,totherefrigerator. Theymustbeturnedfrequentlysothattheydry outevenlyanddon'tgetsoggyonthebottom, causingtearingwhenyoupickthemup.Seethe Tipsbelowaboutfreezingthedumplingsifyou mustholdoffcookingthemforlongerperiodsof time.

ToCooktheDumplings
Bereadytostartcookingyourravioliassoonas theyarestuffedorreadtheTipsonrefrigeratingor freezingthedumplingsattheendoftherecipe. Havetheplatesorshallowpastabowlshotand drizzledwithabitofoliveoilandyoursaucewarm (eithermicrowaveitorheatgentlyinadouble boiler),beforeyoustartcookingtheravioli. Usealargepotofboilingsaltedwater.Cookthe dumplingsinbatcheswhichdon'tcrowdthepot, droppingthemoneatatimeintorapidlyboiling water.Timethecookingfromthetimethewater comesbacktoaboil.Watchoverthemthewhole timeandstirgentlywithaslottedspoontomake surenonehavestucktothebottom.Whenthe ravioliaredancingmerrilyatthetopofthewater, theyaredone(tastetheedgeofonejusttomake sure).Tip:Don'tletthewaterboilsohardthatthe dumplingscomeapart!Freshlymadeor refrigerateddumplingsneedabout2to3minutes tocook;frozendumplingsneedabout4to5 minutes.Thecookingtimesareapproximateit dependsonyourdough.Bettertostarttestinga dumplingbeforeitgetsovercookeditsashame toendupwithsoggyravioliafterallthatwork!

ToServe
Whenthedumplingsarecooked,quicklyand gentlyliftthemoutwithaslottedspoonanddivide evenlybetweenontothehot,oiledplatesor shallowpastabowls.Drizzleeachservingwith warmsauceandpassaveganparmesansubstitute orasprinklingofchoppedtoastedwalnuts.You cansprinkleonsomemincedItalian(flatleaf) parsleyforcolor,ifyoulike.Serveimmediatelyand awaitcomplements!

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Mascarpone

Sauce

Filling

Dough

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MakingtheRavioli

AlternateRavioliMethod FinishedRavioli

KitchenEquipment Blender Foodprocessor Large,heavyskillet Largepotforpasta Slottedspoon Sharpknife Rollingpinorhandcrankorelectricpastaroller Raviolistampsorraviolirollingpin Severalbakingsheets Pastrybrush Plasticwrap,bakingparchment AmediumsaucepanORa1qtPyrexmeasuring pitcher Whisk Goodtohave,butoptional: Immersion/stickblender Lettucespinner Pastarack Standmixerwithdoughhookorautomaticbread machine(forkneadingpastadoughifyouprefer nottodoitbhandorinfoodprocessor) Presentation Simpleplatetheraviolionsmalldinnerplatesor shallowpastabowls,drizzlewithsomeofthesauce andmushrooms,andsprinklewithveganparmesan andgarnishedwithItalianparsley.Itisservedon itsownasacourse,thoughcrustybreadmayalso beonthetable. TimeManagement Componentscanbemadeaheadandassembledat yourconvenience.Theraviolicanbemadeeven weeksaheadoftimeandfrozen. FreezingRavioli:Stuffeddumplingsshouldnotbe leftontheflourorcornmealsprinkledbaking sheetsformorethan3or4hoursinthe refrigerator,andthentheymustbeturned frequentlysothattheydryoutevenlyanddon't getsoggyonthebottom,causingtearingwhenyou pickthemup.So,sometimesitsadvantageousto freezethemandcookthemwhenyouneedthem. Transferthem,stillonthefloured,baking parchmentlinedbakingsheets,sprinkledwithflour

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andcoveredwithplasticwraporinsideofalarge newfoodsafeplasticbag,tothefreezer.Leave untilfrozensolid.Loosenthefrozendumplingsby bangingthesheetonasturdysurface.Transferthe frozendumplingstozipperlockbagsorrigid freezercontainerswithbakingparchmentin betweenlayersandfastenairtightbeforereturning tothefreezer.Theywillkeepforacoupleof monthsifwellstored. ComplementaryFoodandDrinks Yourfavoritewineorsparklingwater. WheretoShop Mostlargesupermarketshavetheprimary ingredients.Youmayhavetogotoahealthfood storeforchickpeaflour,cornflour,silkentofu, veganparmesan,andvegetarianbrothcubesor powderorpaste,orbuythemonlinefrom VeganEssentials.comoramazon.com.Ifyoucant findrapini,youcanuseanyotherbittergreen,such asturnipormustardgreens.

NutritionFacts(perserving)
Calories368 CaloriesfromFat99 Fat11g TotalCarbohydrates50g DietaryFiber6g Sugars3g Protein17g Salt746mg InterestingFacts WecansafelysaythatMarcoPolowasnot responsibleforpastabeingbroughtfromChinato Italy!Atthattime(1296)pastahadalreadybecome ahugetradingcommodityinwhatisnowsouthern Italy.Infacttherearerecipesdatingbackto800 A.D.thatincludeddriedpastamadewithdurum wheat. Stuffedpastaverycloselyresemblingtheshapeof raviolicanbetracedbacktothe11thcenturyArab world.Theearliestmentionofravioliappearsin thewritingsofFrancescodiMarco,amerchantof Veniceinthe14thcentury. TheAuthor
Authorof8vegan cookbooks,Bryannahas devotedover40yearsto tasty,healthfulcooking,23 asavegan.Shewasa frequentcontributorand reviewerforVegetarian Timesmagazinefor5years,and,morerecently,wrote andpublishedasubscriptioncookingzine,Vegan Feast,for5years.SheismoderatoroftheVegsource NewVegetarianforum.Bryannahasconducted cookingworkshopsandclasseslocally(includinga5day VeganCookingVacationonbeautifulDenmanIs.),and atnumerousvegetariangatheringsinNorthAmerica. BryannasrecipesappearintheTheVegFeasting Cookbook(SeattleVegetarianAssociation);onDr. AndrewWeil'swebsites;inNoMoreBull!byHoward Lyman;andinCookingwithPETA.Bryannaalso developedtherecipesforthegroundbreakingbook,Dr. NealBarnard'sProgramforReversingDiabetes.

HowItWorks
Theprotein,fatsandlecethininchickpeaorsoy flouractastenderizersinthedough,justlikeeggs would,coatingthegluteninthewheatflour.The goldencolorofthebeanflouralsolendsapleasant goldencolortothenoodles.Thefinecornflourin thisparticularversionmakesanevenmoretender andgoldenpasta,butisstilleasytohandle. Itispossibletomakenoodlesusingonlyflourand water,butIdontthinktheyholdupaswellor haveasmuchflavorasthisversion.(Commercial pastamakerswhouseonlyflourandwaterinfresh pastausehighproteindurumsemolinawheat flour,whichismuchtougherandrequiresspecial machinestomakeproperly.)Youcanalsousetofu asaneggsubstitute,butit'smoreexpensive, messier(youhavetoblendthetofufirst),anddoes notlendthatgoldencolortothenoodles.This doughissuitableforthosewhohavesoyallergies.

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Thriving on a Vegan Diet

By Jack Norris, RD

In1993,Icofoundedtheanimalprotection organization,VeganOutreach.Sincethattime,we havedistributedover16millionbookletson modernanimalfarmingandvegetarianism,mostly byhandingtopedestrians.In2001,Ibecamea RegisteredDietitianinordertobecomewellversed inthescienceofnutritionsoVeganOutreachcould promoteavegandietinthemostresponsibleway possible.ThispastJuly,thebookIcoauthoredwith vegandietitianGinnyMessina,VeganForLife,was published.Mypurposeinwritingthebookwasto settherecordstraightonalltheinformation circulatingaboutvegannutrition,basedonthe latestscientificresearch. Itturnsoutthatsimilareatingpatternscanaffect someindividualsinverydifferentways.Whilea vegandietisthebestthingthateverhappenedto somepeople'shealth,thisisn'talwaysthecase. Andeatingaparticularwayformanyyearscan startoutgreatbutnotalwaysendsogreatifyou donotfollowpropernutrition. ThebiggestcontributionIhavetriedtomakeinthe arenaofvegannutritionistopreventfailureto thrive,thephenomenonwheresomepeoplehave troublefeelinghealthyonavegandiet. Unfortunately,thisfocusesonthenegativeaspects ofveganismandallthenutrientsthatpeopleneed tobeconcernedabout.Onceyoucreateapattern, itbecomesfairlyeasytomeetthoseneeds,butit canseemdauntingwhensomeonefirsthearsthe listof issues. BeforeIbegintalkingaboutthenutritional concernsofavegandiet,Iwillsharesomevery positivenews.Thefirststudymeasuringvegans' riskofdiabeteswasreleasedin2011anditfound thatafteronlytwoyearsoffollowupveganshada 60%reducedriskcomparedtomeateaters(the resultswereadjustedfornondietaryfactorssuch
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assmokingandexercise).Thefindingwashighly statisticallysignificantandoneofthemost impressivenutritionfindingsI'veeverseeninthe peerreviewedresearch(Tonstad,2011). Butbacktomyfocusmakingsureyouthriveona vegandietbycoveringallyourbases. Iwillstartout withwhatI observetobethe mostneglected nutrientinvegan diets:calcium. Youhave probablyheard thetheorythatosteoporosisisnotadiseaseof calciumintakebutratheradiseaseofcalciumloss duetoeatinganimalprotein.Tomakealong, technicalstoryshort,it'snottrueatypicalvegan dietisnotprotectionagainstosteoporosis.The mostimportantstudytodateshowedthatabout halfofvegansget525mgofcalciumorless,which isonlyhalfoftheRDAof1,000mgforadultsunder 50.Thesamestudyshowedthatthoseveganshad higherratesoffracturethanvegansgettingmore than525mgperday,andtheyhadhigherratesof fracturethanlactoovovegetariansandnon vegetariansinthestudyofwhom95%weregetting morethan525mgofcalciumperday.Whilethere aremanyfactorsrelatedtobonefractures,the researchersfoundnovariableotherthancalcium toexplainthesedifferencesinfracturerates. Whatshouldvegansdoaboutthis?Onewayto handleitistosignificantlyincreasecalciumintake througheatingtheleafygreensthatarehighin absorbablecalcium.Theyincludekale,broccoli, mustardgreens,turnipgreens,collardgreens,and bokchoy(thecalciumfromspinach,Swisschard, andbeetgreensisnothighlyabsorbed).Youneed
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toeat1.5cups, cooked(orthe equivalentraw), minimum,ofthese foodseachday. Otherwise,you shoulddrinkaglass ofcalciumfortified nondairymilkor takea300to500 mgsupplementeachday.Idon'teatthatmany greens,soItakeasupplement. Kale is loaded with absorbable calcium VitaminDisalsorelatedtobonehealth.On average,vegans'vitaminDlevelsareinthehealthy range,thoughsomewhatlowerthanlactoovo vegetariansandomnivores.ButIhavecomeacross numerousveganswhohavesufferedfrom significantfatiguefromverylowvitaminDlevels.It isagoodideaforeveryone,notjustvegans,toget theirvitaminDlevelstestedeveryfewyearsto makesuretheyareinahealthyrange.I recommendthatmostpeopletakeasupplementof 1,000IUperdayofvitaminDunlessyouarecertain thatyouaregettingenoughsunshine.See www.VeganHealth.org/articles/dailyrecsorVegan ForLifeformoredetailsaboutvitaminDandany topicinthisarticle. Supplement Vitamin D, or better yet, get some sunshine! Iodineisanoftenoverlookednutrientthatis importantforvegans.Meateaterstendtoget enoughiodinefromdairyandseafood,butvegans whodonoteatiodizedsaltdailyorwhodonoteat seaweedmultipletimesaweek,canbelowin iodineandthiscanleadtothyroidissues,especially inveganswhoeatmultipleservingsofsoyeach day.Manyplantfoodswillhavesmallamountsof iodinebutitisnotfoundconsistentlyandthereis
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nowaytoknowiftheplantfoodsyouare specificallyeatingonanygivendaycontainiodine. TheRDAforiodineis150micrograms.I recommendasupplementofabout75micrograms perday,about150microgramseveryotherday,or about225microgramseverythreedays.Because iodinequicklyleavesyoursystem,youdon'twant tosupplementlessthaneverythreedays. Supplement iodine every three days Withallthetodo regardingprotein andvegandiets, you'dthinkthere wouldbeaplethora ofproteinbalance studiesinvegans. Unfortunately,thereisn'tasingleone,somostof whatpeoplearesayingaboutproteinandvegan dietscomessimplyfromextrapolations.Vegan nutritionistsareusuallyquicktopointoutthat proteinisnoproblemanditistruethateven vegansonextremelyrestrictivedietsdonotsuffer fromacuteproteindeficiency.However,thatdoes notmeanthatallvegansaregettingoptimal amounts.Inparticular,Iamconcernedaboutthe aminoacidlysine,whichisfoundinlargeamounts onlyinlegumes(includingbeans,peas,lentils, peanuts,andsoyfoods),quinoa,andpistachios. Youshouldbeeatingmultipleservingsofthese foodseachday.Formostvegans,thisisno problem,butsomevegansdonoteatthose foods.Iamalsoconcernedaboutlongterm,low proteinvegandiets,especiallyforoldervegans. Olderpeopletendtoeatfewercalories,requiringa higherpercentageofproteinintheirdiets.Along termslightproteindeficiencycancausemuscle wastingandbonedeteriorationsomakesureyou aregettingplentyofservingsoflegumes,quinoa, orpistachioseachday. Beans are an excellent source of lysine
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B12isthemostimportantnutrientthatis,for practicalpurposes,entirelylackinginvegandiets thatdonotincludeB12fortifiedfoodsor supplements.LongtermB12deficiencycancause neurologicalproblemsandstroke,amongother things.Thesedays,itseemsthatmostvegansknow abouttheneedtosupplementwithvitaminB12. Butifyouareveganandyoudon'tknowofthe importanceofsupplementingwithB12regularly (eithersmallamountseverydayorinlarge amountstwiceperweek),pleasecheckoutVitamin B12:AreYouGettingIt?atwww.VeganHealth.org. A B12 supplement is necessary for good health Intermsofiron, veganmenappear tobefineandtheir lower,butnottoo low,ironlevelsare possiblyeven protectiveagainst coloncancerand heartdisease;thejuryisstilloutonwhetherhigh ironstoresorintakescontributetothesediseases. Crosssectionalstudiesindicatethatabout10%of vegetarianwomenareirondeficient.Iron deficiencyanemiaisusuallyaccompaniedby fatigue.Ifyoususpectyoumightbesufferingfrom irondeficiency,it'sbesttobediagnosedbya doctor.AddingvitaminCtomealssignificantly increasesironabsorptionbymanytimes.Foods highinvitaminCareorangejuiceandoranges,of course,butalsostrawberries,greenleafy vegetables(broccoli,kale,collards,Swisschard, Brusselssprouts),bellpeppers(yellow,red,and green),andcauliflower. Vitamin C aids iron absorption Zinccanbelowinmanyvegandietsandisnot absorbedaswellfromplantfoodsasitisfrom animalfoods.Itakeazincsupplement,andhave
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reasontobelievemyhealthbenefitsfromitasI wasfrequentlyfeelingacoldcomingonbeforeI startedsupplementing;butresearchonthesubject islacking.Foodshighinzincarelegumesandnuts. Legumes and nuts are a primary source of zinc Veganswhodonotsupplementwithomega3fatty acidshavelowbloodlevelsofthelongchain omega3sEPAandDHA.Thereisalotofresearch toindicatethatthesefattyacidsareimportantfor health,butitisnotclearthatvegans'lowerblood levelsareindicativeofunhealthfullylowtissue levels.DHAisthemainconcernforvegansasthe bodyisfairlyefficientatconvertingtheshortchain omega3,ALA(foundinwalnuts,flaxseeds,canola, chiaseeds,hempseeds,andsoyoil),intoEPA.DHA isimportantfornervetissueanduntilmoreis known,Irecommendthatveganssupplementwith 200300mgofDHAeverytwotothreedays.Older peopleconvertomega3slessefficientlysoI recommend200300mgDHAperdayforthem.If yourbloodclotsslowly,thenyoushouldtalktoa physicianbeforesupplementingwithomega3s.

A DHA supplement is highly recommended

VitaminAiseasytogetinthevegandietbywayof betacarotene,butyouneedtomakesureyouare eatingfoodshighincarotenessuchascarrotjuice (byfarthefoodhighestfoodinbetacarotene), carrots,kale,butternutsquash,sweetpotatoes, pumpkin,squash,or spinach(1Ccooked) onadailybasis.Iadd aboutcupofcarrot juice(whichmeets overhalftheRDA)to
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mymorningsmoothietomakesureIgetenough eachday. Beta-carotene rich foods are an easy source of Vitamin A Andthataboutdoesit!Ihopethatwasn'ttoo muchforyou,butitisimportantinformationto know.Myhopeisthatyouwillthriveonavegan diet! References KeyTJ,ApplebyPN,SpencerEA,RoddamAW,Neale RE,AllenNE.Calcium,dietandfracturerisk:a prospectivestudyof1898incidentfracturesamong 34696Britishwomenandmen.PublicHealthNutr. 2007Nov;10(11):131420. TonstadS,StewartK,OdaK,BatechM,HerringRP, FraserGE.Vegetariandietsandincidenceof diabetesintheAdventistHealthStudy2.Nutr MetabCardiovascDis.2011Oct7.[Epubaheadof print]
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TheAuthor
JackNorrisisaRegisteredDietitian andPresidentofVeganOutreach. JackwonVegNewsmagazine's ColumnistoftheYearawardfor 2003and2004. Jackwritesanutritionblogat JackNorrisRD.com.Heistheauthor ofVitaminB12:AreYouGettingIt?, coauthorofVeganforLife,and maintainswww.VeganHealth.org.Jackcofounded VeganOutreachin1993.VeganOutreachproducesWhy Veganandotherbooklets.TheirAdoptaCollege programdirectlyhandsbookletstoover500,000 studentseverysemester.In2005,Jackwaselectedto theAnimalRightsHallofFame.Jackearnedadegreein NutritionandDieteticsfromLifeUniversity(Marietta, GA)in2000andperformedhisdieteticinternshipat GeorgiaStateUniversityin2001.

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Healthy Soil, Healthy Food

by Liz Lonnetti

HereintheGreaterPhoenixareaweareactually prettylucky.Althoughoursoilsareoftenmaligned, inrealitywehaveasolidfoundationforgardening. Iknowthatsoundscrazy,anditstruethatoursoils arealkalinewhenmostoftheveggieswewantto growpreferacidicsoil,butoursoilsarerichwith themacroandmicronutrientsyourplantsneedto behealthyandinturnprovidehealthyfoodforus toeat.Thereareafewnotableexceptionsthatcan bemitigatedwithahealthysoilbuildingregime;it isuptoustounlockthepotentialofournative soils! VCEreadersareprobablymoreattunedtowhere yourfoodcomesfromthanmost,butyoumaynot realizejusthowmuchoursoilshavechangedwith currentfarmingpractices.Notonlyisitestimated thatourtopsoilshereintheUSarebeinglost10 timesfasterthentheycanberegenerated,weare washingawayvastamountsoffertilizersandother chemicalsalongwithit,causingboth environmentaldamagewheretheerosionis occurringandalsofurtherdownthewatershed wherethesiltandchemicalsbuildup,poisoning ouroceans.Thesesamefarmingpracticesthatare promotingtherapiddepletionofourtopsoilare alsoresponsiblefordepletingtheessential nutrientswithinthesoil.Ourchoicesaboutwhat toeatshouldextendbeyondjusttheethical treatmentofouranimalfriendsandincludethe ethicaltreatmentofoursoilsandwatershedsand thecreaturesthatinhabitthoseecosystems. Whileitcanbedauntingtoconsiderthefull implicationofdegradingsoils,Isuggeststarting smallvisityourlocalFarmersMarketor CommunitySupportedAgriculturesuppliertofind locallyproducedsustainableveggieswhichwill

coveryourfoodconsumptionandlearnmore aboutcompostingwhichdealswiththewaste.If youalreadycompost,youarehavingatwofold impactfirst,inreducingtheamountofmaterial goingtoourlandfillsandsecond,increatingthe keymissingingredientforourlocalsoilsorganic material!Andthegoodnewsisthatthereare manywaysyoucancompost,eveninsmall apartments. Compostsupportshealthysoilsinmanyways. Organicmaterialprovidesfoodandhabitatfor millionsoflittlecritterswhosepurposeistorecycle thebasicelementsoflife.Bacteriaandfungusare thekeyplayersintheprocess,indeedwithout thesemicroorganismstherewouldbenolifeon thisplanet.Plantsneedtodevelopsymbiotic relationshipswiththebacteriaandfungusinorder tohavefullaccesstothenutrientsinsoil.Adding composttothesoiladdsbeneficialmicro organismsandsupportsmacroorganismslike wormsandinsectsthatfurtherenhancesoil textureandimproveaeration.Enlistingtheworms toturnandaerateyoursoilsavesyouworkinthe

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gardenwhileaddingfertilizerrightwhereyour plantsneedit,attherootzone. Anothercriticalrolecompostcanplayinthe gardenismoisturecontrol.Agoodthicklayerof compostappliedasmulchwillretainsoilmoisture, eveninthehottest weather.Organicmaterial insandysoilcanhelpslow downtherateatwhich waterrunsthroughthe rootzoneandaidinthe spreadingofwater horizontallythroughthe soilkeepingthewater whereplantsneeditfora longertime.Conversely, compostcanhelpopenup claysoils,givingitalighter textureandimprovingdrainage.Overtimethesoil critterswillworktheorganicmaterialdeeperinto thesoil,savingyoutheworkofmanuallydiggingit inifyouarepatientenoughtowaitforthem. Youcanspeedtheintroductionoforganicmaterial intoyoursoilwithoutdiggingbyplantingdeep rootingcropslikesunflowersandalfalfa.After theirgrowingseason,justchopanddropthe entireplantleavingtheirrootsinthesoilto decomposewhiletheleavesandstalkscreate mulchatthesurface. Temperaturecontrolwithdesertsoilplaysakey roleinsuccessfulgardening,assomecropscan onlygrowincoolersoiltemperatures.Lettuce seed,forinstance,wontevengerminateabove95 F,sokeepingyoursoiltemperaturescoolherein thedesertiscriticaltoyourgardeningsuccess. Lastsummerweusedasoilprobethermometerto determinehowmuchofadifferenceagoodlayer ofmulchmakestosoiltemperatures.Wefound thatthesoilunderneath4inchesofmulchwas14 Fdegreescoolerthanbaresoil. Compostcanalsohelpstabilizeandevenreduce thesoilpHovertime.Compostactsasabuffering agentgraduallybringingyoursoilclosertoneutral amazinglythisistrueforacidsoils,too.The amazingpropertiesofcompostcanraisethepHof acidsoilsandLOWERthepHofalkalinesoils.Truly compostingisthegardenersfriend!
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Sowhataboutifyouonlyhaveasmallbalcony gardeninyourapartmentandhavenoroomfora compostbin?Howabouttryingvermicomposting! Ifyouveneverheardofit,itsactuallyavery simpleconceptofusingRedWigglerwormsto processyourkitchenscrapsand shreddedpaperproducts.The wormsrequireonlyabintobe happy,easilyfittingundera kitchensink,andwilldoan amazingjoboftakingyourwaste andturningitintosoilsbest fertilizer! Awormbinisaneasyweekend projectandtherearealotof tutorialvideosandhowto videosonlinethatcanwalkyou rightthroughtheprocess.CornellUniversityhasa stepbystepguidethatyoucanviewhere.Iwould encourageyoutogivewormsachanceyoursoil, yourplantsandultimatelyyouwillbehealthier becauseofit! TheAuthor
Asaprofessionalurbandesigner,Liz Lonettiispassionateaboutbuilding community,bothphysicallyand socially.ShegraduatedfromtheU ofMNwithaBAinArchitecturein 1998.Shealsoservesasthe ExecutiveDirectorforthePhoenix PermacultureGuild,anonprofit organizationwhosemissionisto inspiresustainablelivingthrougheducation,community buildingandcreativecooperation (www.phoenixpermaculture.org).Alongtimeadvocate forbuildinggreenerandmoreinterconnected communities,Lizvolunteershertimeandtalentfor otherlocalgreencauses.Inhersparetime,Lizenjoys cookingwiththeveggiesfromhergardens,sharing greatfoodwithfriendsandneighbors,learningfrom andteachingothers.TocontactLiz,pleasevisitherblog sitewww.phoenixpermaculture.org/profile/LizDan.

Resources
www.urbanfarm.org www.phoenixpermaculture.org

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The Vegan Traveler: Costa Rica Getaway

By Chef Jason Wyrick

CostaRicahasrisentoprominenceamongst vacationspots,notonlybecauseofitslaidback, tropicalatmosphere,itswonderfulArabicacoffee, thebeaches,rafting,hiking,beautifulscenery, friendlypeopleSorry,Ilostmyselfforamoment. Itiseasytodriftthroughmemoriesofsucha wonderfulcountry,soletmegetbackontrack. CostaRicahasbecomeaprimaryvacationspot becauseofitsecotourismandcommitmentto preservingthecountryspreciousenvironment. Whatbetterplacefora veganvacation? Thiswasthefirstvegan tourIhadhosted,andI wasntquitesurewhatto expectorhowitwould turnout,butitexceeded allofmyexpectations.We hadamagicalgroupof guests,abeautifulplaceto stay,plentytodowith somedowntimeforrelaxing,andlotsandlotsof greatfood.Belowaresomeofthehighlightsfrom ourtripandwritingthismakesmelookforward evenmoretoournexttourinItaly.

TheCoffeePlantation

Healthy Eats

OnlyrecentlyhaveIdevelopedatasteforcoffee, soatriptoapremierCostaRicancoffeeplantation wasinorder.Severalofthecoffeeplantationsin CostaRicausedtobeownedbyGermanfamilies, thoughmanyofthemwereeitherconfiscatedat thestartofWWIIorhavebeenpurchasedbyCosta Ricans.TheDokaplantationisoneofthelatter. LocatedintheVolcanPoasnationalpark,Dokais situatedamongstthe mountainssurroundingSan Jose,nestledlinedwithtight rowsofcoffeeplants.The plantationitselfisoneofthe biggestproducersofcoffeein CostaRica.Thatmeansthat nearlytwothirdsoftheircoffee productiongoestothebiggest coffeepurveyorintheworld, Starbucks. Itwasabumpyridetotheplantation.CostaRican roadsarenotinthebestofshapeandourguide wasputtingthepedaltothemetal,sincewe lingeredoverlylongatourlunchandwerein dangerofmissingthetour!Fortunately,wemadeit withtwominutestospare,gotourtickets,and headedthroughthegatehousedownthestone

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pathwayintotheplantation.Ourfirststopwasto tastesomecoffeeandtheplantationhadputouta niceespressoroastforus,butasgoodasthe coffeewas,theviewwasevenbetter.Coffeeplants asfarasonecouldseerolleddownthehill, softenedbyalightmist.Icouldntwaittoget started. Thefirstpart ofthetour wasallabout growingand harvesting. Ourguide showedus coffeeplants invarious stagesfrom seedtoabout threemonths ofgrowth. Oncetheplantsreachtheplantingstage,aboutsix monthsaftersprouting,theyaretakenfromthe nurseryandputintheground.Itcantakeabout threeyearsbeforeacoffeeplantgivesagoodyield andtheplantswillgiveaworthwhileyieldfor abouttwentyyears.Afterthat,theplantsare replacedandthecoffeewoodisreusedbythe plantationorsoldtolocalrestaurants.Themature plant,whichisaboutfourfeethigh,iscoveredwith redcoffeeberries.Theharvestingseasonisonlya fewmonthsoutoftheyearandmigrantworkers cometopickthecoffeeberriesbyhand.Theypay isnotgreat,unfortunately,andonehastopick rapidlytomakeadecentlivingdoingit. Oncewewereshownhowthecoffeewas harvested,welearnedthattheberriesare fermented,whichallowseasyremovalofthe beans,whichareactuallynotbeans,butseeds. Theyareseparatedbysize,thentheysitfora coupleweeks,andthentheyarelaidouton

concreteintheopentodry.Thecoffeebeansare rakedeverythirtyminutesduringdaylighttomix upthecropandkeepthebeansconsistently exposedtoair.Iwassurprisedtolearnthata plantationthatproducessomuchcoffeeairdries theircoffee,butthereisprobablyareasonthat DokacoffeehasbeenoneofCostaRicashighest rated. Afterweweredonewiththedryingprocess,we gottoseecoffeebeingroasted.Thedifference betweenalightroastandadarkespressoroastis onlyfiveminutes(15minutesfortheformer,20 minutesforthelatter).Asthebeanroasts,it expands.Ourguidelikenedittopopcorn!The starchbreaksdownintosugarasthebeanroasts andthenitcaramelizes,givingthebeanstheirdark appearance.Someoilsbreakdownwhileacidsand otheroilsformduringroasting,whichoccurredin smallovenswherethebeansareconstantly churned.Justthesmellofroastingcoffeewas enoughtopiquemyinterest,butlearningabout thesciencebehindithasdefinitelyencouragedme toroastsomeofmyownathome.Wealsolearned thatcoffeeistransportedovertoGermanytobe decaffeinated,thenshippedbacktoCostaRica. Frighteningly,lowgradedecaffeinatedcoffeesuse formaldehydeintheextractionwhilehigherquality onesareoftendonewithjustwater.Ihadnoidea, soInowchecktomakesuremydecaffeinated coffeesarecreatedwiththewatermethod.The

Healthy Eats

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extractedcaffeineisusedinenergydrinksand othersupplementsandbecausebothbusinesses getuseoutthebean,theplantationdoesntpay forthedecaffeinationprocessandneitherarethe beanspurchasedfromtheplantation. Ofcourse,wegottotrysomefreshlyground, freshlybrewedcoffeethathadbeenroastedjusta fewdaysbefore.Thedifferencebetweenfresh roastedcoffeeandthecoffeethathasbeensitting groundinabagformonthsislikethedifference betweenfreshcrackedpepperandthatcardboard stuffsoldinacan.Itwasfulloflife,smooth,and complexwithoutbeingbitter.Myonlywarning aboutgoingonatourlikethisisthatitmayturn youintoacoffeesnob!Youcanfindoutmore abouttheplantationatwww.dokaestate.com.

VolcanPoas

marketa coupledays laterandthey werejustas sweetand deliciousas theylooked. Wedidnt beatthe clouds,but westill walked aroundthetwocratersandwhileIwouldhave lovedtohaveseenthem,walkingatthetopofa volcanointhemiddleofacloudisbothsurrealand specialandnotanexperienceIwouldlightlytrade. Theforestitselflookedlikeascenefromafantasy movieandalongtheway,wemetasquirrelwho wasveryhappytohaveourcompany(andsomeof ourLunabars).Weendedupspendingwelloveran hourwalkingaroundtherimsofthetwocraters beforeweheadedbackdownthemountain.

TheMarket

VolcanPoasisoneofthemanyvolcanoes throughoutCostaRicaandthisoneisamajor nationalpark.Ithastwocraters,onefilledbya lagoonthatbubbleswithsulphurousgases.Thetop isalsooneofthehighestpointsinthecountry. Becauseoftheincrediblyfertilesoilonandaround thevolcano,thecountrysideisfilledwithcoffee plantsandstrawberries,whichwerejustcoming intoseasonwhenwegotthere.Aswedroveupthe road,wesawseveralvendorssellingfreshpicked strawberries.Oh,theywerebrightredand beautifulandIsowantedtostopandpurchase some,butalaswewereinarushtogettothe cratersbeforethecloudsrolledinandenveloped thevolcano.Luckily,wefoundsomeatthefarmers

Imoneofthosepeoplethatcanspendhoursina grocerystore,soimaginewhatitmusthavebeen liketobeatafarmersmarketwithapanoplyof freshfruitandveggies,someofwhichIhadnever seen.IntheStates,wehavechayotesquash,butI countedfivedifferenttypesjustatthismarket. Someweretiny,somewerepale,somewerefurry, somewerethetypicalgreencolor,andonetype waswhiteandmassive.Theyprettymuchalltaste thesame(yes,IboughtthedifferenttypessoI couldtrythem),buttheywereveryfuntouse. Therewasfreshpineappleandpapaya,samplesof whichwerebeinghandedoutingenerousportions bythevendors.Iknowseveralofuswentbackfor seconds.Youknow,justtomakesurewewanted some.Firm,ripeavocadoes,starfruit,lush,sweet

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mangoes,Iwantedtotakethemallhome.Ialso foundtapadedulcehere,whichIwasverymuch hopingtogetbeforeheadinghome.Tapadedulce isalargesectionofaconeofunrefinedpurecane sugar.Itsflavorisrichanddeepandyoucancuta pieceofftomixwithhotwaterandmake aguadulce,amorningdrinkwehadatalocal restaurant.But,thecrowningtreasurewasthe coconut.Oneofthestallshadamoundofwhite coconutsandyoupayabout$0.50andpickout yourown.Thepersonatthestallhacksintothetop withamachete,butnotallthewaythrough,to createalid.Yougetastrawandthenyoudrinkthe sweetcoconutwater.Sure,youcanfindtheseat somegrocerystoresintheStates,butnothing beatsfreshcoconutsfromthefarmersmarket. Afterawarmday,thisissuchanice,refreshing treat.Onceyouaredone,youcangetaspoonand scoopoutthesoft,succulentcoconutmeat.

TheZipLine

WhatcanIsayaboutthezipline?Walkingupinto thecloudforestinwhichourparticularziplinetour isprettyincredibleandourguidewaswellversed ontheecologyoftheforest.Heexplainedhowthe differentlevelsoftheforestinteractwitheach othertocreatetheecosystem.Infact,themoney madefromtheziplineisusedtopreservethe forestandtheyarefurthergivenagrantbythe CostaRicangovernmenttohelptheireco

preservationprogram.Duringthepreliminarypart ofthetour,welearnedthatthegroundfoliage helpstrapwatersoitcanseepintothegroundand feedtheplantsandaquiferbelow.Withoutthose, thewaterwouldrundownthemountainin torrentsandthatparticularaquiferwouldrundry. Thenwegottotheactualzipline.Aziplineisa cablestrungbetweentwopointswiththefarend beinglowerthantheplatformuponwhichyou start.Youhookintoaharnessandpulleysystem, whichishookedontothecable,youtuckyourlegs under,andoffyougothroughtheforestcanopyas gravitypullsyoualongtheline.Ostensibly,youare abletoobservethedifferentlevelsoftheforest, butIknowfromexperiencethattherushof speedingdownacableasyourpulleywhirs vigorouslyalongmeansyouareconcentratingon onlyonething.Gettingtothenextplatform!Once youareonthenextplatform,thenthereistimeto lookaroundandappreciatethenaturalscenery, whichisabsolutelystunning.Atthealtitudewe wereat,therewerefirtreesmixedwithsomeof thetropicaltreesfoundatthelowerlevelsandwe sawplentyofvines,brightlycoloredbirds,anda fewmushroomcoloniesgrowingonthesidesof thetrees.Nowthatwasexciting.Notasexcitingas zippingoverastreamatthebottomofacanyon fortyorfiftyfeetdown,whichwedid,butexciting nonetheless. Hittingatreeisexciting,too,butinamuch differentway,whichIalsoknowfromexperience sinceIhadsuchanunfortunatecollisiononthe nexttothelastzipline.Itbasicallyhappenedlike this.Ihookedontothecable.Iwasgettingin positionandthenmyguideslippedandletmego tosoon.Ithought,Ithinkmyguidejustslipped. Bettergetmylegstuckedunder.Thattreelooks awfullyclose.Theywouldntputaziplinethisclose toaCRACK!Myrightleghitthetree,myhelmet wentflying,andIwasspinningdownthelineabout

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thirtyfeetabovetheforestfloor.Mybiggest concernwashittinganothertreesinceIwas spinningwithoutahelmet.Fortunately,Imadeitto theotherside,veryshakenandtryingnottobe.I lookedatmylegandtheonlysignanythinghad happenedwasaslightscuffmarkonmyankle. StrongVeganBones1,Tree0.ImadesureIwas thefirstoneontothenextandlastziplineacross thecanyonbecauseifIhadntbeen,Imightnot havegottenonatallandIdidntwanttoquitout. Hittingatreeisnotfun,butatleastIgotagood storyoutofit!

propertyisecologicallyfriendly.Formoreinfoon CasaMetta,headtowww.casametta.com.

TheFood

TheHouse

CasaMettawasabeautifulproperty.Likemost B&Bs,italsoservesasthehostshomeandthereis aguestroomupstairsanddownstairsanda separateguesthouse.Theinteriorwasclassywith modernsensibilitiesandveryrelaxing.Thehouse overlooksSanJose,soatnightwhenthecloudsroll out,youcanseethecitysparklingallacrossthe centralvalleyandbeyondthatistheocean.There wasaspa,agreenhouse,aninfinitypool,and chickens,bunnies,andsomeverysweetkittiesand friendlydogs.Itssituatedinthemountainsoutside ofSanJose,soitmadeforanicebalanceofbeing outinnatureandbeingableto gointothecity,plustherewas somegreathikingaroundthe house.Allinall,awonderful placetospendaweek.Erich andWendyStrebe,the ownersofCasaMetta,are bothexpats,butlikemost CostaRicans,theytakegreat careinmakingsuretheir

Weatewell.Weateverywell.Ironically,CostaRica isnotknownforitsfood.CostaRicanstendtoeat thesamethingoverandoveragainandatypical mealconsistsofriceandbeans(usuallygallo pinto),ameat,sometimesapicadillo,whichisa finelychoppedsidedish,plantains,smallcorn tortillas,freshfruit,andasweetdrink.The restaurantsadvertisethattheyservecomidatipica. Thatmeansthatthefactthattheyservethetypical foodisasellingpoint!Notafoodiesparadise,but whenitisdoneright,itissoulsatisfying(and obviouslyeasytodovegan).Iwantedmorecomida tipicaafterourrestaurantjourneytoChubascos.At ourmeal,wehadgallopinto,minicorntortillas, picadillodechayoteymaiz,picadillodepapas(this wasapicadilloofpotatoescookedwithachiote),a smallsaladwithamagnificentdressing,fried plantains,aguadulce,coffee,andastrawberry frescamadefromstrawberriespickedfromthe volcano.Infact,Idecidedtomakethefried plantainsandpicadillodechayoteymaiz(thatsa picadillowithchayotesquashandcorn)aspartof ourlastmealofthetrip.Istillthinkaboutthat mealeverycoupleofdays.OnethingaboutCosta Ricanfood,though,isthatitisnotspicy.Atall. Thereisonecommonchilecalledapeppinoandit

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basicallytasteslikeanunspicypoblano.Good flavor,noguts.Sinceallofusonthetriploved spicyfood,wehadtofindotherwaystospiceit upandfortunatelywehadcayennepepperand acoupledriedchileswefoundhiddenatalocal grocerymarket. Speakingofwhich,letmetellyousomeofwhat weateonthistrip,courtesyofyourstruly. TacosVeracruzwithwiltedchardandaroasted peppino guacamole Picadillo de Chayote y Maiz ,black Serves 4 bean tortas 1 chayote, deseeded and diced (thoseare 1 small white onion, diced sandwiches) 1 ear of corn drownedina 4 cloves of garlic, minced tangyroasted tsp. of salt tomatosauce, 1 cup of coconut water (you can aJamaican get this from a fresh coconut or currywith skim the condensed coconut cream from a can of coconut milk, which plantainsand will leave you with the coconut sweet water) potatoes,BBQ Juice of of a lime raselhanout tsp. of chipotle flakes spiced sandwiches, Cut the chayote in half and remove huevos the seed. Dice the chayote and rancheros onion. Slice along the ear of corn cookedwith to remove the kernels and set them justatouchof aside. Mince the garlic. Over a medium heat in a dry pan, saut mojodeajo the onion and garlic until the onion andserved is translucent. Add the chayote, withasideof coconut water, and salt and simmer cinnamonrice this until the chayote is al dente. andbeans, Remove from the heat and friedplantains immediately add the corn and lime incinnamon juice. Garnish with chipotle syrup,grilled flakes. chayote stuffedwith

Spicy Watermelon Salad

Serves 4
1 small watermelon, deseeded and chopped Juice of of a lime 3 tbsp. of chopped fresh mint tsp. of cayenne pepper Slice the watermelon into 1 thick sections. Remove the seeds. Chop the watermelon into bite-size pieces. Juice the lime. Chop the mint. Toss everything together and allow the salad to sit for at least 5 minutes before serving.

limedressedmango,tofubraisedinCostaRican coffeeoverabedofquinoaverde,aspicy watermelonandmintsalad,andfreshfruitwithan orangecoffeecashewdippingcream.Wealsohad blackbeanhummusand chimichurrisauceto servewithWendys deliciouspatacones, whicharefriedplantain roundsthatcanbe eatenlikethickchips.I haveincludedacouple recipessoyoucangeta glimpseofourenticing culinaryadventure.

Conclusion

Wheneverlifegetsstressful,Ithinkaboutour CostaRicaadventure,ofbeinginthekitchenwith ourguests,andwalkingthroughthemistyclouds aroundthevolcano.Ihearthesoundsofthe marketandfeelthegiddyexcitementofseeing new,diverseingredientstoplaywith.Isometimes thinkaboutthattreeandwonderhowitisdoing. Diditemergeunscathedfromourcollision,too? Maybeitwillthinktwicebeforejumpinginfrontof anoncomingzipliner.Maybe.ThenIassuagesuch
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Healthy Eats

arborealthoughtswiththedelightofcomidatipica andasmoothcupofCostaRicancoffeeandIam happyagain.Isitbackandclosemyeyesand rememberthetastesandsmellsandsmile.Iknow whatIllbehavingfordinner.

TheAuthor
JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazinewithareadershipofover30,000.In 2001,ChefJasonreversedhisdiabetesbyswitchingtoa lowfat,vegandietandsubsequentlylefthispositionas theDirectorofMarketingforanITcompanytobecome achefandinstructortohelpothers.Sincethen,hehas beenfeaturedbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremiercateringevent,andhasbeen aguestinstructorandthefirstveganinstructorintheLe CordonBleuprogramatScottsdaleCulinaryInstitute. Recently,ChefJasonwroteanationalbestsellingbook withDr.NealBarnardentitled21DayWeightLoss Kickstart.YoucanfindoutmoreaboutChefJason Wyrickatwww.veganculinaryexperience.com.

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An Interview with cookbook author and chef Christy Morgan!

Whatledyoutobecomeamacrobioticvegan chef? IwentveganafterwatchingtheMeetYourMeat videoonPETA.SinceIhadnoideawhatveganfood was,Istartedteachingmyselfhowtocook.A friendandIwentvegantogetherandstarted havingpotlucks.IdiscoveredthenthatIloved cookingforothers.Myfriendtoldmeabouta culinaryschoolthatwasalmostvegan.Itwas macrobiotic.AtthetimeIhadnoideawhatthat meantbuttheschoolwasaffordableandIwas readyforacareerchange. Wereyouveganbeforeorafteryoubecamea chefandhowdidthataffectyourtransition? Goingveganleadmetoculinaryschool.Iwould havenevergonetoameatanddairycentered culinaryschool.EvenbeforeIwentveganInever cookedmeatbecauseitgrossedmeout.9years agothereweren'tmanyoptionsforalternative culinaryschools,whichmademydecisioneasier.I feelblessedthatmypathledmetomacrobiotics becauseitgavemeanunderstandingofholistic health.Ilearnedsomuchmorethanjusthowto preparetastyfood.IlearnedaboutChinese medicine,howtheorgansystemsworktogether, andwasintroducedtosomanyamazingfoodsI hadneverheardoflikemiso,tempeh,bokchoy, daikon,andburdock.
Healthy Eats

Whatarethekeyprinciplesyouthinkaremost importanttoasuccessfulwayofeating? Eatingvegan,wholefoods,lessprocessedfood, eatingorganiclocalseasonalproducewhen possible.IfeelbestwhenIeatverylittlesugar,oil, andgluten.Ijusttalkedaboutthisonmyblog.I followan80/20rulewhereIeatthehealthiestway possible80%ofthetime.AndthenwhenIhavea cupcakeorveganchilidogeveryonceinawhileit's nobigdeal.Thisiswhatworksbestformyhealth. Yournewbook,BlissfulBites,isfullofaneclectic, tastycollectionofrecipes.Howdidyouapproach writingthebookandhowdidyoumakethetough choiceofwhichrecipestoinclude? Ihadbeendevelopingand writingrecipesformanyyears formyclientsandcooking classes.ThenIstartedsharing thoseonmyblog.WhenI decidedtoworkonabookI gatheredupthoserecipes,but alsocreatedmanymoretofit intothedifferentchaptersIwanted.Beingabig advocateforseasonaleatingIplannedonhaving aniconforeachrecipebutthenwedecidedto divideeachchapterintoseasons.Oncewedidthat Isawwhichseasonswerelowonrecipesand focusedmyeffortscreatingnewrecipestogointo eachseasonineachchapter.
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Eachrecipeistestedmanytimesbeforeitischosen togointothefinalmanuscript.Ihadwonderful recipetestersfromallwalksoflivesthatgave excellentfeedback. Whatwasitlikegettingyourfirstbookpublished? Whattrialsdidyougothroughandhowdidyou overcomethem? Gettingabookpublishedisnotaneasyfeat.I spentmanymonthsworkingonmybookproposal thenIsentthatouttopublishinghousestosee howitwouldbereceived.Ireallyhadtwobookson myhands,onethattalkedmoreindepthaboutthe consequencesofourdietandthenthecookbook part.SoIwentbacktothedrawingboardand decidedtoworkonthecookbookandrecipes. AfterreworkingmyproposalIgotaliteraryagent andhehadmeabookdealwithinamonth. AfterIsignedthepapersittook3monthstofinish themanuscript.Thenyougothroughtheediting processanddesigningthebook,whichtakes another3monthsorso.Ihadawonderfulteam andthebookturnedoutbeautiful.Iwasvery blessedtohavetwowonderfulphotographer friends,MelissaandMelanie,helpmewiththe photographs.There'sagreatbehindthescenes videoonmywebsitetakenduringthephotoshoot. Thewholeprocessfromstarttohavingthebookin yourhandscantakeuptoayear. Whatisyourfavoriterecipefromthebook? Idon'thaveonefavoriteandsinceIalwaysget askedthisquestionIincludedacheffavoriteand fanfavoriteiconforeachchapterinthebook.My favoritechapterisprobablyBreakfastandBrunch ofChampionsbecauseIloveeatingandmaking brunchfood.Evenasakidwewoulddobreakfast fordinnerallthetimebecauseIcouldn'tget enoughpancakesandscrambledeggs.SoI'vemade itmymissiontomakehealthierveganalternatives tomyfavoritefoodsasakid. YouworkedinLosAngelesforseveralyearsasa privatechef.Whatwasthatlike?Doyouhave anyoneparticularstorythatyoufindinspiring fromthattime?
Healthy Eats

Ihadameal delivery serviceand cookedin homesof manyclients. It'shardwork butlotsoffun tobeabletocookandbepaidforit.Ihadmany celebrityclientsandothersinthefilm/tvindustry butalsobusyparentsandyoungprofessionals.I alsocookforpeoplewhohavehealthconditions andI'mhappyIcanhelpthemgetbetter.One womanIwasworkingwithcouldnotgetpregnant. Wegotheronawholefoodsvegandietwithno sugarorprocessedfoods.Icookedforherfora monthandshegotpregnantshortlyafterthat. Foodissopowerfulinhealingallthatailsyou. Mostpeopledon'tknowthatDallasisactuallya fairlyveganfriendlycity.Nowthatyoulivein Dallas,whatdifferencesdoyouseebetweenthe veganculturethereandtheoneinLA? Anymetropolitancityisgoingtobeveganfriendly soI'mhappyIhavesomechoicesfordiningout here.Butitdoesn'tcomeclosetothevastchoices inLA.Idon'tmindthoughbecausethatmeansIeat athomeandcookmore. Thereisasmallvegancommunityherewithlotsof activism,manypotlucksandothergatheringsto bringthecommunitytogether.Ithinkthat communityiscrucialwhenyoufirstgoveganand whenyoumovetoanewtown,soyoufeellikeyou aren'talone. Whatrecipedoyoufindyourselfcookingmostat home? HonestlywhenIcookathomeit'sverysimplefood unlessI'mcreatingrecipesformyblogorcooking classes.RightnowI'mcrazyaboutsoupswiththe weatherbeingcold.I'mnotusedtothiscold weatherhavinglivedinLAforfiveyearswherethe weatheristemperate.Itactuallysnowsherein Dallas!

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Irecentlymadethissoupforasoupscookingclass thatissimpleyetsoflavorful.

Potato and Leek Soup With Thyme and Spinach

Makes68servings 4-5 cups broth 2 large leeks, white and light green parts, chopped Pinch salt 1 tablespoon garlic powder or 2 cloves fresh garlic, minced 1 teaspoon coriander 3 Yukon potatoes, chunks (about 5 cups) 1 large bay leaf cup unsweetened non-dairy milk 2 tablespoons nutritional yeast Handful fresh spinach 2 teaspoons fresh herbs (I used thyme) 1 tablespoon miso White pepper and salt, to taste

Preparation
Take cup of the broth and bring to a simmer in a stockpot. Add leeks, salt, garlic and coriander. Saut for a few minutes. Add the next four ingredients with remaining broth (potatoes need to be covered with liquid). Bring to a boil then simmer, covered, until potatoes are soft and tender (about 10 minutes). Remove bay leaf. Puree soup in a blender with miso, leaving some potatoes in the pot if you like the soup to be more chunky. It isnt necessary to put the whole amount of liquid into the blender. You can use a skimmer or slotted spoon to pull out the veggie bits and add in a cup or so of the soup broth then blend.
Healthy Eats

Return blended potatoes to pot and add in the spinach and herbs. Heat over a low flame. Season with salt and pepper to taste. Serve hot. Doyouhaveanyadviceforupandcomingvegan personalchefs? Itisagoodtimetogointothisfieldbecausemore andmorepeoplewanthealthyfoodprovidedfor them.Unfortunatelytherearen'tmanyschools thatprovidespecializedtraininginvegancooking. Ifyouarereallycommittedtolearningand perfectingyourcraftthenIsuggestseekingout thosefewschoolsandenroll.Youdon'thaveto haveacertificationtostartabusinessorworkina restaurantbutitdoesn'thurttogetthoseskillson aprofessionallevel. Whatdoyouhaveonthehorizon? 2012isalreadyshapinguptobeabusyand fulfillingyear!Mycalendarisbookedthefirstfew monthswithcookingclasses,consultationswith thosewhowanttogettheirhealthontrack, cookingparties,andprivatecookinginstruction.In MarchIwillbeonaneastcoastbooktour, includingstopsinFt.Lauderdale,WashingtonDC, Boston,NewYork,NewJersey,Portland, Philadelphiaandwhoknowswhereelse.Hopeto seeallyoueastcoasters!AfterthattheonlyplanI haveistofinishupmynextcookbook. ThanksChristy! ContactInfo YoucanreachChristyathttp://theblissfulchef.com Facebookwww.facebook.com/LikeTheBlissfulChef Twitterhttp://twitter.com/#!/TheBlissfulChef Bio ChristyMorgan,knownasThe BlissfulChef,hasbeen tantalizingtastebudsforyears asaveganchefandcooking instructor.She'sonamission toshowthatcleanfoodcanbe delicious,easytomake,and willbringmoreenergyand
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blissintoyourlife!HercookbookBlissfulBitesis availablenowwherebooksaresold.Findoutmore attheblissfulchef.com.

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Interview with writer/director Marisa Miller Wolfson of Vegucated

Didyoubecomeveganbecauseofaparticular experienceorwasitagradualprocessandwhat wasthattransitionlike? TenyearsagothisweekIwatchedadocumentary thatopenedmyeyestowhathappenstoanimals onfarms,inslaughterhouses,inlabs,andinanimal shelters,andIdecidedthatasananimalloverI couldnolongeringoodconsciouseatanimalflesh. Ihadlivedwithvegetariansforsevenyearsbuthad nevermadetheconnection;ittookafilmtoopen myeyes,andthat'swhyIgravitatetowardsfilmas anactivisttool.ThreemonthslaterIreada pamphletaboutveganismandwentveganonthe spot.TherewasasteeplearningcurvewhenIwent veganlearningwhattoeat,howtobearthe questionsandjokesfromwellmeaningfriendsand family,etc.butIwasalsofeelingthebenefits.Ilost 15monthswithinjustafewmonthseating,andmy energylevelshotthroughtheroof.Butmostofall, Ilovedlivingoutmyvalueseverydayand becomingpartofanewcommunityofpeoplewho sharedthosevalues.Itwasoneofthemost exciting,fulfillingtimesinmylife.

Howdidyoucomeupwiththeideafor Vegucated?Whatisitallabout? IwassittinginthetheaterwatchingSuperSizeMe, andIwonderedwhatitwouldbeliketoseethe processinreverse,alsoincorporatingethical aspects.Thenafterweheldacastingsession,we chosenotonebutthreemeatandcheeseloving NewYorkersfromdifferentdemographicswho wouldgoveganforsixweeks,learnwhatit'sall about,havelotsofadventureswithus,andletus tracktheirprocessontape. Gettingtogetheragoodteamforaprojectofthis scopeisnotalwayseasy.Howdidyouallmeet andwhatpromptedyoutoworktogether? Yougotthatright!Butwhenyouhaveanissuethat peoplereallycareabout,peoplewillcomeoutof thewoodworktohelp.Firstofall,itwasMaryMax, mycolleagueatthenonprofitKindGreenPlanet whereIwasworkingatthetime,whogavethe projectthegreenlight.Weweretotallyonthe samepage,andshe'stheonewhomadethewhole thingpossible.ThenIhookedupwithFrank

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Mataska,aveganNYUfilmschoolstudentwho cameonboardasaninternandendedupbeinga producer.He'sthereasonweshotithowandwhen wedid.Wefoundalittleshoestringbudgetcrew andwentfromthere.Afterthefilmwaseditedand itwastimetothinkabouttherelease,Iasked DemetriusBagleytocomeonboardtohelpwith that,givenhiseventproducingexperienceand socialconnectorskills.Nowhewearsabazillion hats. Whattrialsdidyoufacegettingthedocumentary offthegroundandhowdidyouovercomethem? Weretheremomentswhenyouquestionedwhat youweredoing? Nothavingtakenafilmclass,nothavingmadea film,andhavingnobudgetareaboutthebiggest hurdlesonecanface.Ijusthookedupwithpeople whoknewwhattheyweredoingandcaredenough aboutthetopicthattheydiditforfreeorlittle money,andonceweshotthatsummerandhad ourplotlinesandsomefootage,wewereableto getgrantsforpostproduction.Weraisedmoney

fromfriendsandfamilyateveryopportunity, holdingfundraisersandaskingfordonationsinlieu ofgiftsforbirthdaysandevenourwedding.There weremany,manytimeswhenIquestionedwhatI wasdoing.Infact,everydayIstillencounternew territoryandwonder,"whattheheckdoIdo now?"butIkeepgoingbecauseveganismismy biggestpassion. Howdidyougoaboutchoosingthethreepeople youfollowedandhowdidtheyreactwhenyou approachedthemwiththeideaofdoinga documentaryonthem? Theyactuallycametous.Theyrespondedtoa castingcallonCraigslist.Weinterviewed25people andchoseoneswhorepresenteddifferent demographics,werelikable,funny,andfunto watch. Whatsimilaritiescouldyouseeintheirpathsto goingvegan? Theyallwereprofoundlyaffectedemotionallyby whattheysawandexperienced,andtheyallfelt likedifferentpeoplebytheend. Whatwasthemostfunthingthathappenedwhile recording? Wewenttovisitafamilyeggfarmandendedup rescuingchickens.Thatwasn'tplannedandwasso rewardingtoseethehensenjoyinggrassforthe firsttimeandmeetingaroosterprobablyforthe firsttime.Ofcourseknowingwehadsavedtheir livesfeltamazing.Thatwasarealhighpointofthe wholeproject.

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Nowafoodquestion!Whatisyourfavoritemeal thatwasmadethatyourecorded? I'mafraidIdidn'thaveanyofmyownrecipesin thefilm,andthefavoritemealwastheoneatPure FoodandWine.Theirlasagnaisarevelation. Whatadvicecanyougiveaspiringveganfilm makers? Pickatopicyoucaredeeplyabout.Gatherateam whocaresasmuchasyoudoabouttheissue. Consideritamarathon,notarace,andtakethe timeyouneedtodoitright.Holdmanypre screeningsandbeopentoreeditingmanytimes. Anddon'tjustshowyourfriendsthefilmthey'll benice.Youdon'tneednice;youneedhonest.And beopentoalternativedistributionmodels.There aremanywaystoconnectwithyouraudience outsidethetraditionalrealms. Whatexcitingprojects doyouallhavecoming up? This!Makingthefilmis halfthetimeand money;releasingitistheotherhalf.We'rereally lookingforwardtoconnectingwithand collaboratingwithvegucatorsoncommunity screeningsallovertheworld. SeeVegucated BuythemovieonDVDorpurchase/rentitdigitally. EveryonecanseeourmovietraileronYouTube, visitwithusonFacebookandchatusuponTwitter

Bios MarisaMillerWolfson,Writer/Director/Editor Asafulltimefoodactivist,Marisahasorganized roughly70grassrootsworkshopsandscreeningsof awardwinningdocumentariesabouthealthy, humane,ecofriendlyeatingallacrossNorth America.Shedecidedtotellastorythathadnt beentoldonfilmbeforeandcompletedVegucated withthehelpofcolleaguesattheFilmShopandthe BrooklynFilmmakersCollective.Sheborrowed heavilyfromherexperienceasasketchcomedian whohasperformedattheChicagoImprovFestival, CarolinesonBroadway,andtheMarchfor WomensLives,whereshesharedastagewith GloriaSteinem.Shehasstarredinawardwinning shortfilmsandeditedthedocumentaryshortI [brokenheart]NYC,whichscreenedatthe BushwickFilmFestivalandtheLastSupperFilm Festival.Herlettersandarticleshavebeen publishedinUSATodayMagazine,TheNewYork Times,andTheChicagoTribune,andherPSAson environmentalandanimalprotectionissueshave beenviewedbythousands.Shehasenjoyed vegucatingthe1,600+membersofherfreeonline coachingprogramVeganatHeart,whichwas featuredonOprah.com.Shesafoundingmember oftheSustainableLeadershipCouncilofNYCand theNYCFoodprintAllianceandisthehonored recipientofFarmSanctuarysFarmAnimalFriend Award. MaryMax,ExecutiveProducer MaryisthefounderandexecutivedirectorofKind GreenPlanet,thenonprofitanimaland environmentalprotectionorganizationthat producedVegucated.Alongtimefanoffilmasan agentofchange,shehashelpedbringsuchfilmsas TheWitnessandPeaceableKingdomto mainstreamtheatersinNewYorkCity.Inaddition tomaintainingherpopularemailactionalert

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service,Marystaysbusyworkingtoimplementa NewYorkStateresolutionthatallowsplantbased mealsinallNewYorkStateschools.Sherelishesher roleasanactiveboardmemberofTheHumane SocietyoftheU.S.,HumaneUSAPAC,TheNew YorkCoalitionforHealthySchoolFood,andThe CommunityFundforManhattan,aninitiativeofthe ManhattanBoroughPresidentScottM.Stringer. Shealsoenjoysservingontheadvisoryboardfor VoteHumaneaswellasontheadvisorycouncilof FarmSanctuary. FrankMataska,Producer WhileearninghisBachelorofFineArtsinfilmat NYUTisch,Frankworkedinproductionat environmentaldocumentarycompanyPangolin PicturesandthePBSnewssyndicateIntheLife. Upongraduation,Franktookhispassionfor environmentaleducationtoJamaicaasaPeace Corpsvolunteer,wherehedesignedprimaryschool curricula;empoweredatriskyouththrougheco friendly,businessventures;andorganized subsistencefarmersaroundeducational opportunities.FrankrecentlygraduatedfromJohns HopkinsUniversitySchoolofNursingwitha BachelorofScienceinnursing,wherehewasgiven theschoolsCommunityServiceAward. DemetriusBagley,Producer DemetriusorganizesandleadsNewYorkCity VeganEatUP,oneofMeetup.comsBiggest100 groups,promotingvegancommunityandcuisine. EatUPshistoryspansovereightyears,380+events andmorethan1,500members.Heactivelyworks onNYCsVeggiePrideParades,theNYCVegetarian FoodFestivalandSustainableLeadershipCouncil NYC.HegodfatheredVeggieConquest,anamateur vegancookingcompetitionakintoIronChef,plus producedthepoliticallyandfinanciallysuccessful NewYorkLeagueofHumaneVotersGala2009.He receivedtheCommitteeforEffectiveLeaderships

2010Award,plusNewYorkState,NewYorkCity andUSSenateaccolades.

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An Interview with physician Michael Greger!

Whatspurredyouontobecomeveganandwhat wasthattransitionlikeassomeoneinthemedical field? Itwasntuntil1990whenDr.Ornishpublishedhis landmarkstudyshowingthatheartdisease,our numberonekiller,couldbenotonlysloweddown andstoppedbutreversedwithaplantbaseddiet thatIstartedeatinghealthy.Thispredatedmy medicalpractice,butcertainlyinspiredmetohelp otherspreventthechronicdiseasesplaguingour country. Haveyoualwaysbeeninterestedinnutritionor didthatcomeaboutbecauseofyourexperience withyourpatients? Itwaswhatinspiredmetogointomedicine.How coulditbethathundredsofthousandsofpeople continuedtodieofdiseaseswehadcheap,simple, easyanddeliciouscuresfor?

You'vehadseveralpiecespublishedinmedical journals,aswellaswrittentwooutstanding books.However,medicalprofessionalsarenot alwaystheeasiesttopersuade.Howdoyou approachgettingyourideasacceptedbythem? Bygettingmyhandsontheirpatients!Allthe scienceintheworlddoesntmatchupagainst seeingsomeoneyouvecaredforforyears miraculouslygetbetter.Whentheyseeitwith theirowneyes,theirownlabresults,itcanbe powerfullypersuasive. Whatisyourgeneralapproachwiththeaverage persontogetthemtomakeadietarychangeand whatkeytechniquesorideashaveyoufound havethemostimpactinaffectingthatchange? Ivegotiteasybecausepeoplecometomesick, motivatedtogetbetter.AtthatpointIjustlayout theoptionssotheycanmakeuptheirownminds. Herearethepharmaceuticaloptionsalongwiththe sideeffects;herearethesurgicaloptionswith potentialcomplications;andhereisthedietand lifestyleoptionwithallitsfringebenefits.

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Pleasetellusaboutwww.nutritionfacts.organd howyougotitstarted! NutritionFacts.orgisthefirstnoncommercial, sciencebasedwebsitetoprovidefreedaily updatesonthelatestinnutritionresearchvia short,easytounderstandvideosegments.Ithas hundredsofvideosonmorethanathousand topics,andanewvideoisuploadedeveryday!It aroseoutofmydesiretospreadthisempowering, lifechanginglifesavinginformationaswidely aspossible. It'sanincrediblyinformativeandhelpfulwebsite. Whatisthemostsurprisingeffectthewebsitehas had? Thanksforyourkindwords.Thebigsurpriseforme washowquicklythesitetookoff.Iwasimagining toilingformonthsasinterestslowlygrew,but thanksinlargeparttoKathyPrestonsdarlingblog promotingthesite,itstartedoutwithabang! AstheDirectorofPublicHealthandAnimal AgricultureattheHumaneSocietyoftheUnited States,youmustdealwithalotofemotionally difficultstories.However,theremustbesome inspiringonesinthere,aswell.Whatisyourmost inspirationalstoryyouhavefromworkingatthe HumaneSociety? EveryweekIaminspiredworkingalongsidesucha talentedteam,butitsthevictoriesthatkeepme going.HuffingtonPostjustreleasedtheirendof yearlistofthetopfoodscandalsthatrockedthe culinaryworld,and#1onthelistwasour groundbreakingMcFibinvestigationthatforced thelargestporkproducerintheworldbacktothe tabletorecommittoaphaseoutofoneofthe cruelestcontraptionsinallofagribusiness,the gestationcrateforpregnantpigs. Whataresomeofthemajorchangesyouhave seeninthefoodandmedicalindustriessinceyou becamevegan? ThebiggestshiftIveseenisthesuccessofeatless meatcampaignslikeMeatlessMondays,which appeartohavehadatremendousimpact.The
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latestVegetarianResourceGrouppollfoundthat1 in6Americanseatvegetarianmorethanhalftheir meals!Intermsofwhatshappeninginmedicine, documentarieslikeForksOverKnivesandCNNs TheLastHeartAttackhavestartedtoshineafew raysofsunontotheenormouspotentialofdietary changestocombatourtopkillersbutthereisso muchmoretobedone. Nowontoafoodquestion!Whatisthemealyou makethemostathome? Wellintermsoffrequencyitwouldhavetobeone ofmygreensmoothierecipes,sincethatallowsme toeat(well,sip)andworkatthesametime.My currentfaveis1cupunsweetenedalmondmilk, halfcupoffrozenblueberries,thepulpofanice ripeMexicanmango,atablespoonofgroundflax seeds,handfuloffreshmintleaves,abulkwhite tealeaves,andateaspoonofdriedIndian gooseberrypowder(alsoknownasamla).Has moreantioxidantsinoneglassthanmostpeople getinaweek! Whatadvicecanyougiveveganswhowantto becomedoctorsandmakethatpartoftheir practice? Iwouldadvisetheygetaholdofme.Icanhelp themeverystepofthewayweneedmoregood doctorsourthere! Whatnewprojectsdoyouhaveintheworks? PostinganewvideotoNutritionFacts.orgeveryday hasprettymuchtakenovermylife.Rightnowmy plansarejusttokeepthatupaslongaspossible! ThanksMichael! ContactInfo www.NutritionFacts.org www.twitter.com/nutrition_facts www.facebook.com/NutritionFacts.org Bio AfoundingmemberoftheAmericanCollegeof LifestyleMedicine,MichaelGreger,MD,isa physician,author,andinternationallyrecognized
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speakeronnutrition,foodsafety,andpublichealth issues.HehaslecturedattheConferenceon WorldAffairs,testifiedbeforeCongress,andwas invitedasanexpertwitnessinthedefenseofOprah Winfreyintheinfamous"meatdefamation"trial. HeisagraduateofCornellUniversitySchoolof AgricultureandTuftsUniversitySchoolofMedicine. CurrentlyDr.GregerservesastheDirectorofPublic HealthandAnimalAgricultureatTheHumane SocietyoftheUnitedStates.Hundredsofhis nutritionvideosarefreelyavailableat www.NutritionFacts.org.

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An Interview with VegSource founders Jeff and Sabrina Nelson!

Pleasetellusabitaboutyourselves! WeareJeffandSabrinaNelson,we'vebeenvegfor21 years,andourthreekidswereraisedthatway.We operatewww.vegsource.com. Whatledyoutobecomevegan? JohnRobbins'DietforaNewAmericawasahuge inspirationandthereasonwewentvegetarian21years ago.Sabrinawasmovedbywhatshereadaboutanimal suffering;Jeffwasimpressedbythehealthargumentsin thebook.About5yearslaterSabrinawasdiagnosed witharareautoimmunedisease.CalledRelapsing Polychondritis,thediseasekills40%ofpeopleinten yearsfromdiagnosis.Afterayearsufferingandtaking powerfulmeds,SabrinareadabookbyJohnMcDougall, MDabouttherelationshipbetweendairyand autoimmunedisease,anddecidedtogovegan.Her autoimmunediseasewentintoremissionwithinweeks ofgoingvegan,whereithasstayedforabout16years now.Sabrina'sstoryisonlineat http://www.relapsingpolychondritis.com WhatisVegSourceandwhatmotivatedyoutogetit started? VegSource.comturned15inOctober,2011.The purposeofVegSourceistoprovidepeoplewiththe mostuptodateinformationaboutallthingsveggie.We weremotivatedtostartVegSourcein1996,becausethe typeofwebresourceweenvisionedfor vegans/vegetariansandeveryoneelsedidnotyetexist. Sowebuiltit.
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Whathurdlesdidyoufacegettingthesiteoffthe groundandmakingitsopopularandhowdidyou overcomethem? Iftherewerehurdles,wedidn'tseethem.Wepretty muchhadtunnelvision,andonlysawthegoal,notthe obstacles.Oneofthingswedid:aswelearnedmore aboutindividualsandorganizationswhowere promotingveganismwereachedoutandofferedto buildtheirwebsiteandprovidehostingforfreeandhelp drivetrafficandattentiontotheirwork.Asaresultwe havemetmanywonderfulpeopleandorgswhoare promotingveganismandthevegandietandwereable tohelpthemestablishaninternetpresence. You'vebeenrunningVegSourceforquitesometime. Howhasitchangedovertheyears? ThesoulandpurposeofVegSourcehasnotchanged, butshegetsafacelifteveryfewyears.Astechnology improves,wetrytoupdateaswell.Wenowproduce severalDVDswhichteachpeoplehowtoliveahealthy veganlifestyle,whichareavailableinourstore.The annualHealthyLifestyleExpoeventwasstartedin2001 withtheintentionofhavingagroupofpeoplemeetfor adinner.Itquicklyevolvedintoafullweekendevent, withthousandsofpeopleandit'sstillgoingstrong. Wewanttogivepeopleeverytoolwecantohelpthem besuccessfulwhiletheyaretransitioningtobeing vegan;education,informationandsupport. Withallyouhaveaccomplishedwiththesite,whatis theonethingyouaremostproudofwithit?
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Ithinkthemostenrichingpartofbeinginvolvedin VegSourcehasbeenallthewonderfulpeoplethatwe've metandbefriendedasaresult.Itissoinspiringtosee thegreatworkthatpeopledotospreadthevegan messageinthevariouswayspeoplechoosetodoit. Therearesomanygreatpeoplewhohavegotten behindthisovertheyears,andthenumberisgrowing. OneprogramweareproudofJeffistheCEOofis EarthSaveInternational,anonprofitorganization foundedbyJohnRobbins.WecreatedtheMealsFor HealthprogramatEarthSave,whereagroupoflow incomefoodbankclientslearnedhowtoeatahealthy vegandiet,intheprocessreversingseriousdiseasesand losinglotsofweightalldocumentedthroughamedical study.WepioneeredtheveganFoodCoachconcept withtheprogram.Manytimesveganswanttobe involvedinthecommunityandbeofassistanceto others,andtheFoodCoachprogramhasturnedtobea verycreativewayveganscanshareknowledgeabout howtoeatahealthy,deliciousvegandiet.MealsFor Healthisanaturalfitwiththeotherprojectsthatweare involvedwith. Onarelatednote,whatdoyoufindmostenjoyable aboutrunningVegSource? It'sfuntomeetnewpeople,it'sfuntoseeoldfriends, it'sgreattokeepabreastofallthelatestnews.We addedaFacebookpageacoupleofyearsago (http://www.facebook/vegsource),sonowweareable tointeractdirectlywithmanyguests.WedoVegSource andrelatedprojectsbecauseweenjoythemsomuch; wenevergettiredofhearinggreatstoriesfrompeople whodiscoverthisinformationandthentransformtheir ownlives. HowhasoperatingVegSourcechangedthewayin whichyouapproachveganadvocacy? Hm,Idon'tthinkweconsiderourselvesexactlytobe veganadvocates.Weapproachbeingveganthesame wayweapproacheverythingelsewearepassionate aboutourfood,family,friends,music,movies,theater, books...inotherwords,passionateaboutlifeingeneral. Thebestwaywecanadvocatebeingveganistojust trytobeanice,interestedperson.Peoplecometo decidetobeveganintheirowntimeframesowenever pushit.Manyaroundushavegonevegan,bothonand

offtheweb,butnotastheresultofourpreachingor urgingthemtodoso. Nowforafoodquestion!Whatisyourfavoriterecipe thatyoumakeforyourfamily? Everyoneenjoysenchiladas,shepherd'spie,berbere stew,macandnocheesebutprobablythemostbeloved dishinourfamilyissomethingwecallFreezerSoup. FreezerSoupismadewithwhateverbeansareinthe pantry,whateverveggiesareinthefridgeorfreezer,and sundryleftovers.Youneverknowquitewhatyou're goingtoget,butit'snearlyalwaysfabulous. Whatadvicecanyougivepeoplewhowanttoopena sitetohelppromoteveganissues? Thesameadvicewewouldgivetoanyonestartinga newventure:havefunwithit,enjoyyourself,dowhat youlove.Ifyoulovewhatyou'redoing,you'llprobably keepdoingit,andgetbetteratit. Whatisonthehorizonforyou? Morenewstoshare,moreDVDs,anewdocumentary, moreliveevents,moreMealsForHealth...andalways morefun! ThanksJeffandSabrina! ContactInfo YoucanfindJeffandSabrinaatwww.vegsource.com. Bio Producer,writer,directorJeffNelsonhasproduced severalhundrednationallybroadcasttelevision commercials,haswrittenforepisodictelevision, producedTVmoviesandanNBCminiseries,andwritten nonfictionbooks.HismostrecentfilmisProcessed People.In1996Jeffandhiswife,Sabrina,launched VegSource.com,ahighlysuccessfulveganwebsite.In 2001theyfoundedtheHealthyLifestyleExpo,anannual healthevent.Jeffalsooperatesthenonprofit EarthSaveFoundation.TheyliveinLosAngeleswith threekids,adogandacat.

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Book Review: Blissful Bites

Author: Christy Morgan
Reviewer: Jason Wyrick
Author:ChristyMorgan Publisher:BenBellaBooks Copyright:2011 ISBN:9781935618515 Price:$19.95 alwaysbeaccuratedependingonwhereonelives. Forexample,IknowinmyhometownofPhoenix, producethatbecomesunavailabletomuchofthe northernU.S.becomesavailablehereinthewinter. Also,becauseChristycomesfromanAsian medicinebackground,sheeschewscertain ingredientslikeonionsandgarlic,sodontbe caughtoffguardbythat.Ifyouagreewiththat philosophy,thebookwillbeevenbetterforyou andifyoudont,therecipesarestillincredibly tasty. BlissfulBiteswasagreatbookandIamlooking forwardtoChristysfollowupbook,whateverthat maybe. TheReviewer JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipofabout30,000.In2001,Chef Jasonreversedhisdiabetesbyswitchingtoalow fat,vegandietandsubsequentlylefthispositionas theDirectorofMarketingforanITcompanyto

IvebeenfollowingChristysworkforawhileand Ivealwaysbeenimpressed,butshereallystepped itupwithBlissfulBites.Thisisoneofthemore creativeendeavorsIveseeninregardstohealthy cuisineinseveralyearsandalloftherecipesItried wereoutstanding. Often,whenIamreviewingacookbook,Iam lookingthroughitfornewideas,butChristys recipesmanagedtodomorethanthat.They inspiredmetogetinthekitchen.Concentratingon EastAsianflavors,therecipesareadelicious presentationofamacrobioticphilosophy.Too often,macrobiotictranslatestoboring.Thereare onlysomanybrownricebowlsandseaweedone caneat.Dontgetmewrong,thebookisfullof thosetypesofingredients,butthewayChristy utilizesthemplacesmacrobiotic=boringsolelyin thecategoryofmyth.FromPumpkinwithApricot GingerGlazetoadeconstructedsushitoOrange KissedAlmondMacaroons,BlissfulBitesispure delight.ThereisalotmorethanEastAsianinthe bookandyoucanfindrawtacos,untunasalads, gazpacho,andnachos. Thebookfocusesheavilyonseasonalrecipes,so insteadofbeingbrokendownintothestandard, lunch,dinner,dessert,etc.categories,theyare insteadbrokendownintoseasonalcategories.This mostlyworks,althoughthatbreakdownwillnot

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becomeachefandinstructortohelpothers.Since then,hehasbeenfeaturedbytheNYTimes,has beenaNYTimescontributor,andhasbeen featuredinEdiblePhoenix,andtheArizona Republic,andhashadnumerouslocaltelevision appearances.Hehascateredforcompaniessuch asGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedinthe ScottsdaleCulinaryFestivalspremiercatering event,andhasbeenaguestinstructorandthefirst veganinstructorintheLeCordonBleuprogramat ScottsdaleCulinaryInstitute.Recently,ChefJason wroteanationalbestsellingbookwithDr.Neal Barnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.

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Book Review: The Tipsy Vegan

Author: John Schlimm
Reviewer: Jason Wyrick
TheTipsyVeganissimplyfun.With75recipes, eachutilizingsomesortofalcohol,thisbookis perfectforparties,celebrations,orsimplyjustto impresssomeone! ThebookitselfispublishedinDaCaposminibook format.Itsabouthalftheheightofaregular cookbookandIratherpreferthisstyleforbooks thatarentloadedwithtonsofrecipes.Itmakes themmucheasiertohandleinthekitchenandthey takeuplessspaceinmybackpackwhenIhead downtothelocalcoffeeshoptocatchuponsome reading. WheneverIseeacookbookthatconcentrateson alcohol,Ialwayswonderifitissimplyagimmickor iftherecipesarecreativeandsolid.Mostofthe time,therecipesinthesebooksarejustgimmicks. Fortunately,TheTipsyVeganshowssomecreative waystoincorporatealcoholthatactuallyenhances therecipe.IparticularlylikeddressinginWildRice undertheInfluence,andtheHunkyGranolaGets Hammeredrecipeismouthwatering.Notthat therearentsomegimmickyrecipesinthisbook.I wouldsayhalftherecipesareenhancedbythe alcoholanduseitasanintegralingredientwhile theotherhalfaresimplyanexcusetoaddalcohol. Thatsabetterhitratiothanmostalcoholcentered cookbooks,soIwasquitehappywithit.Thetitles themselvesmirrorthelightheartedapproachto thebookandsectionslikePlasteredPartyStarters Author:JohnSchlimm Publisher:DaCapoLifelong Books Copyright:2011 ISBN:9780738215075 Price:$17.00 andTheLushsLunchletyouknowwhatyouarein for! Allinall,thiswasaspiritedcookbookandIcant waittoseewhatauthorJohnSchlimmdoesinthe future. TheReviewer JasonWyrickisthe executivechefand publisherofThe VeganCulinary Experience,an educationalvegan culinarymagazine withareadershipofover30,000.In2001,Chef Jasonreversedhisdiabetesbyswitchingtoalow fat,vegandietandsubsequentlylefthispositionas theDirectorofMarketingforanITcompanyto becomeachefandinstructortohelpothers.Since then,hehasbeenfeaturedbytheNYTimes,has beenaNYTimescontributor,andhasbeen featuredinEdiblePhoenix,andtheArizona Republic,andhashadnumerouslocaltelevision appearances.Hehascateredforcompaniessuch asGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedinthe ScottsdaleCulinaryFestivalspremiercatering event,andhasbeenaguestinstructorandthefirst veganinstructorintheLeCordonBleuprogramat

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ScottsdaleCulinaryInstitute.Recently,ChefJason wroteanationalbestsellingbookwithDr.Neal Barnardentitled21DayWeightLossKickstart.You canfindoutmoreaboutChefJasonWyrickat www.veganculinaryexperience.com.

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Book Review: Vegan Pie in the Sky

Authors: Isa Moskowitz & Terry Romero
Reviewer: Madelyn Pryor
TheTrilogyisComplete Lookingatthisbookisabitoddforme.Icanmark majoreventsinmylifebywhenIsaandTerrys dessertbookshavecomeout.VeganCupcakes TakeovertheWorldfoundmeleavingmycollege andheadingforgraduateschool.VeganCookies InvadeYourCookieJarcameoutasIleftgraduate schooltolivewithmythenfianc.Now,VeganPie intheSkyfindsmeaculinaryinstructorandwife.It hasbeenacooljourney,andthesebookshave beentherefortheride. IfyouhaveeitheroneofIsaandTerrysother dessertbooks,thenwhyareyoureadingthis?Go buythisonenow.Youknowhowgoodtheyare.If thisisyourfirstone,youareinforatreat.There are75recipeshereandatonofcombinations. First,forthoseofyouwhodontknowhowtoboil water(Iamtakingtomyexroommatehere)there are23pagesofjustbasicinstructions.Whatisapie tin?Whyisitimportant,andthingsofthisnature. Onceyouarecomfortablewithallthosebasics, therearepiecruststomaster.Therearegluten freepiecrusts,vodkapiecrusts,andmuchmore. Whatwillyouputinyourpiecrust?Therearefruit fillings,includingcherry,strawberriesandcream, andappleberryjusttonameafew.Butyouarenot done,notbyalongshot.Therearecreampies,
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Author:IsaMoskowitz,Terry Romero Publisher:DaCapoLifelong Books Copyright:2011 ISBN: 9780738212746 Price:$17.00 harvestpies,andevenawholesectionofchocolate pies.Still,yourenotdoneexploringpieland.There aretoppings,too,includingaveganwhipped toppingrecipethatisdelicious. Also,throughthisbook,youwillgetmorethan75 recipes,yes,andeachofthoserecipeswillbecome weaponsinyourarsenalofawesomeness,butyou willalsogetrecipevariationsandtips.Theseare alwaysinspirationalandgetyouthinkingofwaysto makethefoodyourown.YoualsogetTerryand Isasalwaysdelightfulwritingstylethatmakeyou feellikeyouarehavingaconversationwithafriend insteadofreadingabook. Sogo!Getacopy.Makepie.Eatpie.Repeatsteps 3and4often,andenjoyahappy,piefilled existence.Afterall,everything,includingexistence, goesgreatwithpie. TheReviewer Madelynisaloverof dessert,whichshe celebratesonherblog, http://badkittybakery.blogspot.com/.Shehasbeen makingherowntastydessertsforover16years, andeatingdessertforlongerthanshecaresto
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admit.Whensheisntinthekitchencreatingnew wondersofsugarygoodness,sheischasingafter herbadkitties,orreviewingproductsforvarious websitesandpublications.Shecanbecontactedat thebadkittybakery@gmail.comor madelyn@veganculinaryexperience.com.

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Restaurant Review: Shangri-La Tea Room

ShangriLaTeaRoom&Caf
http://www.shangrilatearoomandcafe.com

1800WestOverlandRd. Boise,ID83705 2084240273 Hours:M10:006:00,T10:007:00,W Sa10:008:00,SuClosed

Reviewer: Jason Wyrick

and Caf

IwasrecentlyinBoisetoteachaclassandI happenedacrossShangriLaTeaRoomandCaf, theonlyvegetarianrestaurantanywhereinthe city.ItravelextensivelyandwhenIseethatatown hasonlyonevegetarianrestaurant,Iworry becausethequalityofthefoodisoftenlackluster andthefoodoftenseemsstuckinthe80s. ShangriLawasaverypleasantsurprise. Thecafislocatedjustafewmilesfromthe university(ok,whatisntinBoise?)anddoesnt lookthatimpressivefromtheoutside,butthe insideiscompletelydifferent.Thecafitselfiscozy andvibrant.Colorfulclothadornstheceilingand thecafhasaNewAgevibetoit,doneina tasteful,invitingway.Itwasrefreshingjustbeingin there. Themenu featuresa mixof vegetarian, vegan,and rawitems withan emphasis onsoups, wraps, sandwiches,andsalads.Mostofthevegetarian itemscanbemadevegan.Thefooditselfissimple, yetpreparedsowellthatthesimplicitybecomesa virtue.Thatwaswhatreallyimpressedmeabout ShangriLa.
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Hummusisntusuallysomethingtowritehome about,buttheirhummuswassmooth,hadjustthe rightnoteoflemonandgarlic,andwastopped withaperfectlybalancedpepperandtomatorelish thatsentitoverthetop.Ialsohadanincredibly kalesalad.Again,notsomethingthatisusually noteworthy,butthisonewaslightlytossedwitha veganCaesardressingthatmademewanttoorder anotherroundandthecrispgrapeswereanice touch.Thebasiltomatosoupwaswarm,slightly sweet,andloadedwithbeautifulbasilflavor.The owner,Toni,isheavilyintorawfoods,soquitea fewrawfoodsitemsadornthemenu,includinga chocolateavocadopudding.Thisisapopularraw foodsdesertandIhadbeenwantingtotryonefor quiteawhile.Iwasnotdisappointed.Itwas creamy,thick,andtastedlikechocolateandnot avocado,whichIwasconcernedabout.Welldone. Theteaselectionwasamazing,too.ShangriLahad ateamenuseveralpageslongdedicatedtoorganic teasandasateaconnoisseur,itwasveryhardto choose.IeventuallysettledontheBourbonStreet Assam.Notonlywasthisteasmooth,clean,and fullofbody,itwasjustplainfun.Icanseewhythey chosethenamethattheydid.Likeanygoodtea house,theybroughtouttimerssoyoucouldget theproperbrewontheteaandtheserverwasvery helpfulinchoosingateatogowithmylunch.

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Allinall,ShangriLawasagreatexperienceandifI ameverinBoiseagain,Iwillgooutofmywayto haveamealandacup(orthree)ofteathere.

TheReviewer
JasonWyrickisthe executivechefand publisherofTheVegan CulinaryExperience, aneducationalvegan culinarymagazine withareadershipof over30,000.In2001, ChefJasonreversedhisdiabetesbyswitchingtoalow fat,vegandietandsubsequentlylefthispositionasthe DirectorofMarketingforanITcompanytobecomea chefandinstructortohelpothers.Sincethen,hehas beenfeaturedbytheNYTimes,hasbeenaNYTimes contributor,andhasbeenfeaturedinEdiblePhoenix, andtheArizonaRepublic,andhashadnumerouslocal televisionappearances.Hehascateredforcompanies suchasGoogle,FrankLloydWrightFoundation,and FarmSanctuary,hasbeenfeaturedintheScottsdale CulinaryFestivalspremiercateringevent,andhasbeen aguestinstructorandthefirstveganinstructorintheLe CordonBleuprogramatScottsdaleCulinaryInstitute. Recently,ChefJasonwroteanationalbestsellingbook withDr.NealBarnardentitled21DayWeightLoss Kickstart.YoucanfindoutmoreaboutChefJason Wyrickatwww.veganculinaryexperience.com.

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Product Review: Tofuttis Better than Ricotta

Reviewer: Jason Wyrick
TofuttiBrands,Inc. http://www.tofutti.com/ 50JacksonDrive Cranford,NJ07016 9082722400 Canbepurchasedat:Whole Foodsandonline Price:$5.49pertub

Seriously,wtf?Iamrarelyoffendedbyavegan productbecauseIappreciatethatsomeoneis takingthetimetocatertovegans,butBetterthan Ricottaisdownrightinsulting.Imaginefirmtofu thathasbeenfrozenandthawedsothatithasthat oddflakytexture.Nowimaginethatthattofuhasa mildflavorreminiscentoftheicecreamfound insideanicecreamsandwich.Youwouldalmost havetheflavorofBetterthanRicottadown,butit wouldbemoreaccurateifyouimaginedthatthat icecreamflavorhadbeeninjectedintoplastic. Plastictextureandicecreamflavoredplastic.Istill havenightmaresabouttheonebitethatIhadof thisstuff. Tofuttisproductsarentalwaysspectacularor healthy,buttheyrangefromsolidtoprettygood. Maybetheythoughttheycouldgetawaywith servingusthisgarbagebecauseoftheirname. Theyweremistaken.Letthisreviewbeawarning toyou.Donottrythis,evenonadare.Youwillbe scarred.

TheReviewer
JasonWyrickisthe executivechefand publisherofTheVegan CulinaryExperience, aneducationalvegan culinarymagazine withareadershipof over30,000.In2001, ChefJasonreversed hisdiabetesby switchingtoalowfat,vegandietandsubsequentlyleft hispositionastheDirectorofMarketingforanIT companytobecomeachefandinstructortohelpothers. Sincethen,hehasbeenfeaturedbytheNYTimes,has beenaNYTimescontributor,andhasbeenfeaturedin EdiblePhoenix,andtheArizonaRepublic,andhashad numerouslocaltelevisionappearances.Hehascatered forcompaniessuchasGoogle,FrankLloydWright Foundation,andFarmSanctuary,hasbeenfeaturedin theScottsdaleCulinaryFestivalspremiercatering event,andhasbeenaguestinstructorandthefirst veganinstructorintheLeCordonBleuprogramat ScottsdaleCulinaryInstitute.Recently,ChefJasonwrote anationalbestsellingbookwithDr.NealBarnard entitled21DayWeightLossKickstart.Youcanfindout moreaboutChefJasonWyrickat www.veganculinaryexperience.com.

Healthy Eats

January 2012|70

Recipe Index

Clickonanyoftherecipesintheindextotakeyoutotherelevantrecipe.Somerecipeswill havelargewhitesectionsaftertheinstructionalportionofthem.Thisissoyouneedonlyprint outtheingredientandinstructionalsectionsforeaseofkitchenuse.

Recipe
Breakfasts BuckwheatBlueberryMuffins FuelUpSmoothie SpicyOatmeal TeffPancakeswithSpicyMaple Syrup Dr.GregersGreenSmoothie MainDishes AdzukiBeansinChocolateChile Sauce RoastedRedPepperArugulaSalad DeconstructedSushiwithDulse GingerLemongrassBowl QuinoaSaladwithWiltedChard SmokedTempehinRoastedRed PepperSauce SweetPotatoCaldoVerde Garlic,Greens,&BokChoywith SweetGingerSauce LateWinterGreenSoupwith Nettles,Garlic,&Leeks TheStirFry HappinessinaBowl CreamyBroccoliSoup Mac&Cauli Kale&MascarponeRavioliwith CreamyOysterMushroomSauce Potato&LeekSoupwithThyme& Spinach

Page
72 75 78 81 58 84 88 91 94 97 100 103 17 18 23 23 24 26 29 51

Recipe
Appetizers/Sides ApplePomegranateSalad BlackBeanLimeHummus GreensinCreoleTomatoSauce FlaxOliveCrackers RoastedParmesanBeetswith SearedBeetGreens SesameWasabiKaleChips BasicGreenSavory DelightfulRainbowSalad SpicyWatermelonSalad PicadillodeChayoteyMaiz Desserts AfricanBananaDessert FreshBerriesinAlmondBrazilNut Cream WalnutMesquiteCookies Drinks LemonBarleyTea

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106 109 112 115 118 121 23 24 47 47 124 127 130 133

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January 2012|71

Buckwheat Blueberry Muffins

Buckwheatisanexcellentglutenfreealternativetowheat,especiallyforcakesandmuffinswhile blueberriesareincrediblyhighincompoundsthatfightbothcancerandinflammation.Thereisalso strongevidencethatblueberriescanlowercholesterol.ArecentstudypublishedintheJournalof AgriculturalandFoodChemistryalsoshowedtheyassistedwithmemory. Type: Breakfast Serves:6 TimetoPrepare:20minutes Ingredients 2cupsofbuckwheatflour tsp.ofsalt 2tsp.ofbakingpowder cupofturbinadosugar 2servingsofpreparedEnerGEggReplacer 1cup+1tbsp.ofalmondmilk 2tsp.ofvanillaextract 1tbsp.ofapplesauce cupoffreshblueberries 2tbsp.ofslicedalmonds Oilforthemuffintins Instructions Combinethebuckwheatflour,salt,bakingpowder,andsugar. MixtogethertheEnerGEggReplaceraccordingtotheinstructionsonthepackage. Combinethiswiththemilk,vanillaextract,andapplesauce. Pourthisintothedryingredientsandevenlycombine. Stirtheblueberriesintothebatter. Lightlyoilsixmuffintins. Pourthebatterintothemuffintins. Lightlytopwithslicedalmonds. Bakeon400degreesfor15minutes.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|72

LowfatVersion
Omittheslicedalmonds. KitchenEquipment MuffinTins TwoMixingBowls Whisk MeasuringCup MeasuringSpoon Oven Presentation Carefullyuseathinknifetoseparatethemuffinsfromthetinsand gentlyslidethemuffinsout.Youwillneedtowaitacoupleminutes forthemtocoolbeforeyoudothis,orelsethereisamuchgreater chanceofthemsticking. TimeManagement Preheattheovenwhileyouaremixingeverythingtogethertoshave afewminutesofftherecipe. ComplementaryFoodandDrinks Servethiswithabreakfastscrambleandadrizzleofsmokymaple syrup. WheretoShop Buckwheatflourcanusuallybefoundatmoststoreswithahealthyeatingfocus,likeSproutsand WholeFoods.ThesearethesameplacesthatyoucanfindEnerGEggReplacer.Theother ingredientsarefairlycommon.Approximatecostperservingis$0.75. HowItWorks Applesaucereplacesoilinthisrecipe,makingthemuffinstenderandaddingatouchofsweetness. Sugarisusedsothatitdoesnttastelikeaplain,boringcake,butitslessthanhalfofwhatiscalled forinatraditionalmuffinrecipe.Freshblueberriesshouldbeused.Frozenoneswillbleedpurple andturnthebatterpurpleastheythaw.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|73

ChefsNotes
IprefertheflavorofbuckwheatoverwheatandIloveblueberries.Ithoughtthemuffinsneeded someextratexture,however,soIaddedtheslicedalmondsatthelastminutewhileIwasmaking themandtheyturnedoutgreat.IfImfeelingindustriousinthefuture,Imayevensmokethe almondsfirst. NutritionFacts(perserving) Calories214 CaloriesfromFat18 Fat2g TotalCarbohydrates44g DietaryFiber4g Sugars12g Protein5g Salt201mg InterestingFacts Buckwheathasbeencultivatedforhumanconsumptionforatleast8,000years.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|74

Fuel Up Smoothie
Thissmoothieisdesignedtoprovideamixofimmediateenergyandlongtermenergyforexercise suchascyclingorarduoushikes.Theimmediateenergycomesmostfromthebananaswhilethelong termenergycomesfromthealmondbutter.Boththealmondbutterandspirulinahavevitaminsand aminoacids(infact,spirulinahasacompletecomplementofaminoacids)thataidinrecovery. Type: Breakfast Serves:1 TimetoPrepare:5minutes Ingredients 2bananas 2tbsp.ofalmondbutter 1tsp.offreshlygratedginger tsp.ofgroundcardamom 2tsp.ofspirulinapowder 2cupsofalmondmilk Instructions Pureealltheingredients.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|75

KitchenEquipment
Blender MeasuringCup MeasuringSpoon Grater Presentation Notapplicable.

TimeManagement Drinkthisrightawaysothebananasdontoxidize. ComplementaryFoodandDrinks Abowlofspicycinnamonoatmeal. WheretoShop Alloftheseingredientsarefairlycommon,exceptforthespirulinapowder,whichcanbefoundat placeslikeWholeFoods.Approximatecostperservingis$3.00. HowItWorks Bananaistheprimarythickenerforthesmoothie,thoughthealmondbutterdoesthat,aswell. Almondbuttercreatesrichnesstothesmoothieandmakesitincrediblysatisfying.Gingergivesita bitewhilecardamomcreatesahighnotetothedrink.Spirulinaisaddedinsolelyforhealthand musclerecovery. ChefsNotes ThisisthedrinkIuseinthemorningwhenIamheadingoutforalongbikeride.Itusuallykeepsme goingforatleasttwentymilesbeforeIreallystarttofeelanyhungerandithelpstremendouslywith therecoveryprocess. NutritionFacts(perserving) Calories533 CaloriesfromFat207 Fat23g TotalCarbohydrates74g DietaryFiber10g Sugars43g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|76

Protein10g Salt257mg

InterestingFacts
Thealgaeusedtomakespirulinapowderwasoriginallymisclassifiedasspirulina.Theyshould actuallybearthrospira.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|77

Spicy Oatmeal
Oatsareaveryhighfiber,nutrientdensefood.Thatmeanstheydoanexcellentjobofcontrolling bloodsugarandassistthebodyinremovingtoxinsandflushoutcholesterol.Inaddition,theirhigh fiber,highproteincontenthelpsstaveoffhunger,makingthemanidealweightlossfood. Type: Breakfast Serves:1 TimetoPrepare:10minutes Ingredients cupofrolledoats cupofalmondmilk 1cascabelchile 810raisins Option:1sageleaf,roughlychopped Instructions Combinealltheingredientsinapot. Bringtoalowboilandcookforthreeminutes. Coverthepotandletitsitforthreemoreminutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|78

 KitchenEquipment
PotwithLid MeasuringCup Presentation Removethecascabelfromtheoats,rinseit,andtoptheoats withit.Youcandoacinnamonswirlintheoats,aswell. TimeManagement Ifyoucookthistoolong,theoatsbecomemushy.Thats whytheratioofliquidtooatsisslightlylessthannormal,as well.Itgivestheoatsamuchnicertexture. ComplementaryFoodandDrinks Servethiswithacupofcoffeelacedwithunsweetenedchocolate. WheretoShop Cascabelchilesareabout1ballsandalmostalwayscomedried.Theyarestartingtoshowupin conventionalmarkets,butifyoursdoesnthavethem,youcanheadtoanupscalemarketwherethey areusuallyintheproducesection,aMexicanmarket,orWholeFoods.Approximatecostperserving is$1.00. HowItWorks Almondsandchilesgoquitewelltogether,whichiswhyalmondmilkisusedintherecipe.The sweetnessfromtheraisinsbalancestheheatfromthecascabel,creatingalowlevelhotandsweet basefortheoats. ChefsNotes MytypicalbreakfastisabananaandsomenutssinceIdontreallyliketogetinthekitcheninthe morning.However,Imakeanexceptionforthisrecipe.Itsfillingwithoutbeingheavy,doesnt requirealotofwork,andhaschiles.Illalwaysmakeanexceptionforthose. NutritionFacts(perserving) Calories213 CaloriesfromFat45 Fat5g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|79

TotalCarbohydrates36g DietaryFiber4g Sugars8g Protein6g Salt113mg InterestingFacts AlthoughoatsoriginatedintheMiddleEast,Europeanswerethefirstonestodomesticatethem.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|80

Teff Pancakes with Spicy Maple Syrup

TeffisahighlynutritiouscerealgrainusedbyathletesacrossAfrica.Itisveryhighincalciumand protein(foragrain),hassubstantiallevelsofimportantmineralsandvitamins,issuitableforthose withadverseglutenreactions,andcontains8ofthe9essentialaminoacids.Thatsprobablywhyitis consideredoneofthesuperfoodsoftheworld. Type: Breakfast Serves:4 TimetoPrepare:15minutes Ingredients ThePancakes 1cupofteffflour 2tsp.ofbakingpowder tsp.ofsalt 1cupofwater Oilforthegriddle TheSyrup 1driedpiripirichile,crushed,or2driedchilesdearbol,crushed 6tbsp.ofmaplesyrup Pinchofgroundcloves tsp.ofcrackedblackpepper Instructions MakingthePancakes Combinetheteff,bakingpowder,andsalt. Addinthewaterandthoroughlycombine. Lightlyspreadoilonagriddleorpanandheatittojustaboveamediumheat. Pourofthebatterontothegriddleandgentlyrotatethepanatanangleforafewseconds toletthebatterspread. Oncethetopofthepancakenolongerlooksraw,flipthepancakeandcooktheothersidefor about1moreminute. Repeatuntilyouareoutofbatter. Option:Makethebatter,butleaveoutthebakingpowder.Allowittositunrefrigeratedfor abouttwodays.Whenyouareabouttomakethepancakes,addinthebakingpowder.This ishowyoumaketheEthiopianpancakeinjera. MakingtheSyrup Crushthechile(s). Warmthemaplesyrup,chiles,cloves,andpepperoveramediumlowheatforabout78 minutes.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|81

KitchenEquipment
MixingBowl MeasuringCup MeasuringSpoon Whisk Pan Spatula Pot StirringSpoon Presentation Cookthepancakesuntiltheyhavesomelightbrowningonthem.Ialsoliketogarnishthepancakes withasprinkleofcrushedchiles. TimeManagement Startthesyrupsoithastimetowarmwhileyoumakethepancakes. ComplementaryFoodandDrinks Servewithacupofyergacheffecoffeeandasmallbowloffreshfruit. WheretoShop TeffflourisavailableatplaceslikeWholeFoods.YoucanalsopurchaseitatmanyAfricanmarkets, particularlythosethatspecializeinEthiopianfoods.Barringthat,youcanpurchaseitintheAmazon marketplace.Piripirichilescanbeabitdifficulttofind,butchilesdearbolarejustabout everywhere.Approximatecostperservingis$1.00. HowItWorks Makingtheteffpancakesworksjustlikemakingatraditionalwheatpancake.Thebakingpowder reactswithliquidtocreatebubbles,whichcreatethecake.Thepanshouldbelightlyoiledsothe caketoastswithoutstickingtothepan,butdoesntactuallyfry.Thesyrupisacombinationof aromaticandspicy,bothofwhicharefoundinAfricanspicemixesandisanodtothisrecipesroots. ChefsNotes Itwasfuntomakethesepancakes,butIwasntsurewhattoputonthem.Ithoughtaboutaspicy chutney,butwantedsomethingquickandsomethingthatcalledbacktoteffsAfricanroots.Thats whenIcameupwiththepiripirisyrup.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|82

NutritionFacts(perserving)
Calories202 CaloriesfromFat18 Fat2g TotalCarbohydrates42g DietaryFiber4g Sugars18g Protein4g Salt166mg InterestingFacts TeffwasoriginallycultivatedinEthiopiaabout4,000to5,000yearsagoandwiththeadventof Ethiopiancuisinearoundtheworld,ithasfinallystartedtospreadinpopularitytodifferent continents.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|83

Adzuki Beans in Chocolate Chile Sauce

Researchonchocolateisshowingthatitcanhelpreducetheriskofcardiovascularproblemsandaid indecreasingbloodpressure.Italsoboostscognition,andmoreimportantlyincreasesserotonin levelssignificantly,helpingwithmoodswingsanddepression.Eateninlargequantitieswithouta correspondinglevelofincreasedactivity,however,cancauseweightgain.Chilesareloadedwith vitaminC,moresothancitrus,andtheyalsoboostthemetabolism.Adzukibeansarehighinfiber andloadedwithironandprotein. Type: Soup Serves:4 TimetoPrepare:1hours+timetosoakthebeans Ingredients 1cupofadzukibeans,soaked 8clovesofunpeeledgarlic,panroasted 2anchochiles 4guajillochiles 4cupsofwater tsp.ofcuminseeds 2wholecloves 4blackpeppercorns tsp.ofsalt ofanonion,minced 2oz.ofMexicanchocolateorunsweetenedchocolate 1chayotesquash,diced Instructions PrimaryVersion Soaktheadzukibeansforatleast6hours,thendrainthem. Inadrypan(preferablyanironskillet)overamediumheat,roasttheunpeeledgarlicuntilthe paperisblackenedonacouplesides. Peelthegarlicafteritcools. Whileyouareroastingthegarlic,preparethechiles. Overamediumheatinadrypan,toastthechilesforabout2minutesperside. Warmthewateroveramediumheatandaddthechiles,thenturnofftheheat. Placeaweightonthechilestokeepthemsubmergedandkeeptheysubmergedforabout15 minutes. Removethestemsandasmanyoftheseedsfromthechilesasyoucanandkeepthesoaking water. Inadrypanoveramediumheat,toastthecumin,cloves,andpeppercornsforabout1 minute. Grindthespices. Pureethegarlic,chiles,spices,andsaltwiththesoakingwater. Youshouldendupwithatleast5cupsofliquid(addmorewateruntilyougettothatpoint). Option:Pressthepureethroughafinemeshedstrainertogetitsilkysmooth.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|84

Inyourcookingpot,sauttheonionoveramediumheatinadrypanuntiltheonionbrowns. Addthechilebrothandchocolateandbringittoasimmer. Addtheadzukibeansandcookforabout45minutes,untilthebeansaresoft. Whilethebeansarecooking,dicethesquash. Additabout5minutesbeforethebeansaredone. SimplifiedVersion Simmerthechilesinthewaterforabout10minutes,thenremovethestemandseeds. Pureethechileswiththesoakingwater,peeledgarlic,tsp.ofgroundcumin,pinchofcloves, tsp.offreshlygroundblackpepper,andthesalt. Bringthistoasimmerandaddthechocolate. Oncethechocolatehasmelted,add2cupsofcooked,rinsedadzukibeansanddicechayote andsimmerfor10minutes.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|85

KitchenEquipment PanorIronSkillet Blender Pot Knife CuttingBoard MeasuringCup MeasuringSpoon Presentation Thisdefinitelydeservesawarmcolored,Mexicanstylebowl. Makesureeverythingiswellstirredtogethersoitlookslikethe beansarefloatinginsucculentchilebroth. TimeManagement Ifyourequickinthekitchen,youcanroastthegarlicandchilesandtoastthespicesallatthesame time.Obviously,usingcannedadzukibeanswillmakethisrecipemuchquicker,thoughyourbeans wonttakeinasmuchflavorastheywouldiftheywerecookedinchilesauce. ComplementaryFoodandDrinks Servethiswithasideoflightlytoastedwholewheatsourdoughbread. WheretoShop DriedadzukibeansareavailableatplaceslikeSprouts,WholeFoods,andCentralMarketaswellas manyAsianmarkets.IbarraisasolidbrandofveganMexicanchocolateanditcanbefoundatmost Mexicanmarketsandalsoorderedonline.Ifyoucantfindit,goaheadandsubstituteunsweetened chocolate.Approximatecostperservingis$1.00. HowItWorks Panroastingthegarliccreatesaflavorthatmergesthenuttinessofroastedgarlicwiththepungency ofsautedgarlic.Becauseroastingmellowsouttheflavor,however,youneedquiteabitofgarlic. Toastingthechilescaramelizessomeofthesugarsinthem,butmoreimportantlyactivatessomeof thevolatilecompoundsinthechiles,whichincreasestheflavors.Thisisalsotrueofthespices.Allof thisgetspureedtocreateassmoothabrothaspossible.Boththechocolateandtheonionadd sweetnessandthechocolateisusedtocreateacomplexflavorofbitterandsweet.Chayoteisadded attheveryendsothatitdoesnotovercookandbecomemushy.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|86

ChefsNotes
ThisrecipewascreatedbasedonanimageIhadofadarkredchilebrothwithdarkbeansfloatingin it.ThatnaturallyledtoaMexicaninspireddishandeverythingsprangfromthat. NutritionFacts(perserving) Calories261 CaloriesfromFat9 Fat1g TotalCarbohydrates50g DietaryFiber10g Sugars9g Protein13g Salt165mg InterestingFacts Spanishfriarswerecontentiouswitheachotheraboutchocolate.Someconsidereditadrinkof gluttonywhiletheothersidedismissedsuchclaimsandspokeabouthowtheysimplycouldnotget alongwithouttheirdailycup.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|87

Roasted Red Pepper Arugula Salad

Thissaladisoneofmystaplesalads.Ialwaysfeelrefreshedandfullaftereatingit,particularlyon workoutdays.Thechickpeashaveahighfiber,highproteincontent,whichiswhyIvaluethemafter exercise.Theyarealsoveryhighincalcium,iron,zinc,andphosphorous.Theredpeppersareloaded withvitaminC,whichhelpswithironabsorption.Thesalsamakesagreatlowfatdressingand containstonsoflycopeneandvitaminC,aswell.Theflaxoilcontainsquiteabitofomega3fatty acids(infact,thehighestamongstplantoils). Type: Salad Serves:1 TimetoPrepare:5minutes Ingredients 2roastedredpeppers,chopped 1zucchini,choppedintobitesizepieces 4greenolives,sliced cupofcooked,rinsedchickpeas 4cupsoflooselypackedbabyarugula 1cupofsalsa(IuseFronterasjalapenocilantrosalsa) 1tsp.offlaxoil Option:1portabella,grilledandchopped Option:ofanavocado,chopped Instructions Choptheroastedredpepperandzucchini. Slicetheolives. Tossthearugulawiththechickpeas,redpepper,zucchini,andolives. Topwithsalsaandflaxoil. Option:Brushtheportabellawith1tsp.ofoliveoilandapinchofsalt,thengrillit,chopit,andtop thesaladwithit. Option:Choptheavocadoandtopthesaladwithit(ifyoumixitwiththesalad,itlosessome texture).
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|88

LowfatVersion
Omittheflaxoil.

KitchenEquipment
MixingBowl Knife CuttingBoard MeasuringCup

Presentation
Itrytogroupthedifferentingredientsinsteadofsimplytossing everythingtogether.Thatway,eachingredienthasachanceto catchtheeye. TimeManagement Eatthisrightawayorthearugulawillwiltunderthepressureofthesalsaandveggies. ComplementaryFoodandDrinks Thisismeanttobeamealallinitself. WheretoShop IhaveaTraderJoesnearmyhouse,soIgetthearugula,olives,androastedredpeppersfromthere. Itsincrediblyconvenient.Approximatecostperservingis$3.00. HowItWorks Arugulahasanearthy,pepperynotethatmakesthesaladmoreinterestingthanifsimplylettucewas used.Theroastedredpeppergivesalushqualitytothesalad,thechickpeasmakeitfilling,andthe zucchinigivesjustatouchofextrasweetnessandtexture.Theflaxoilisthereforhealthreasonsand thesalsaservesasthesaladdressing.Makesureyougetagoodqualitysalsa!Itmakesorbreaksthe salad. ChefsNotes ThisisastaplegotorecipeofmineandIusuallyhaveitatleastthreetimesaweek,eitherforlunch ordinner.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|89

NutritionFacts(perserving)
Calories350 CaloriesfromFat54 Fat6g TotalCarbohydrates60g DietaryFiber13g Sugars19g Protein14g Salt665mg InterestingFacts Arugula,alsoknownasrocket,isamemberoftheBrassicafamily,makingitrelatedtogreenssuchas kaleandchard.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|90

Deconstructed Sushi with Dulse

DulseisloadedwithBvitamins,calcium,iron,fluoride,protein,andfiber,makingitahighquality foodnutritionallyspeaking.Itisalsoastrongsourceofiodine.Sesameseedsarealsoagreatsource ofcalciumandtheentiredishisfairlylowinfatwhilemaintainingadelicate,wellbalancedflavor thatleavesonesatisfiedandfull. Type: MainDish Serves:2 TimetoPrepare:30minutes Ingredients cupofsushirice 1cupsofwater Pinchofsalt 1tbsp.ofmirinorseasonedricevinegar 24longsticksofpickleddaikonradish,cubed cupofcrusheddulse(substitutecrushednoriifyoucantfinddulse) 1tsp.oftoastedsesameseeds Verysmallbunchofbroccolishoots Option:1avocado,diced Instructions Cookthesushiriceinaricecookerwiththewater(oruseyourcookerssuggestedwaterlevel). Combinethesaltandricevinegar. Assoonasitisdone,spreadthesushioutonaplateintoathin. Gentlyfoldthericevinegarsaltsolutionintotherice. Placethesushiriceinthebowls. Slicethepickledradishintocubes. Crushthedulse. Option:Dicetheavocado. Platethesushirice,thentopitwiththepickledradishandoptionalavocado,thenthecrusheddulse, thenthesesameseeds,andfinishitoffwiththebroccolishoots.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|91

LowfatVersion
Omitthesesameseeds. KitchenEquipment RiceCooker WoodenSpatula MixingBowl SmallWhiskorStirringSpoon Knife CuttingBoard MeasuringSpoon MeasuringCup Presentation Useamixofblacksesameseedsandwhitesesameseedsforan extranicepresentation.Also,youcanpropthebroccolishootsin themiddleofthebowltocreatesomeheight. TimeManagement Thekeytothisrecipeisallintherice.Thericeneedstobespread outsothatthegrainsdontcollapseintoeachotherastherice sits,butitcantdryouttoomuchbeforeyouaddthericevinegarorthericewontsetproperly. Makesureassoonasyouspreadtherice,youfoldthericevinegarintoit. ComplementaryFoodandDrinks Acupofhotgunpowderteaandabowloftofumisosoup. WheretoShop Sushiricecanbefoundjustaboutanywherenow,thoughyoullgetthebestpriceifyoucanpurchase itfromabulkbin.However,pickledradish,dulse,andbroccolishootsarenotsocommon.Youwill probablyhavetofrequentanAsianmarkettopickupallthree,thoughyoushouldatleastbeableto getorganicdulseandbroccolishootsatWholeFoods.LookformirinattheAsianmarket,aswell. Approximatecostperservingisabout$3.00. HowItWorks Sushiriceisasticky,shortgrainriceandthosetypesofgrainsaresusceptibletobecomingmashed togetheriftheyarenottreatedproperly.ThatswhyIsuggestusingaricecooker,whichboth simmersandthensteamstherice,helpingtokeepthegrainsseparate.Thatsalsowhyitis
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|92

importanttospreadoutthericeandthengentlyfoldthevinegarintoit.Itkeepsthegrainsclingy withoutgettingsmashed.Mirinisasemisweetricevinegar,whichbrightenstherice.Pickledradish isfairlysweetandslightlycrunchy,givingthesushitexture.Crusheddulseisusedforhealthbenefits, butalsotogiveatouchofseaflavorstotherice.Broccolishootsareusedforadelicatepresentation andsesameseedslendsubtledepthandnuttinesstotheoveralldish. ChefsNotes Thiswasaveryfunrecipetomake.Iwouldntcallmytypicaldishesdelicate,sothiswasaninspiring breakfromthenormforme. NutritionFacts(perserving) Calories153 CaloriesfromFat9 Fat1g TotalCarbohydrates33g DietaryFiber2g Sugars7g Protein3g Salt228mg InterestingFacts DulseisconsumedbothasasnackandsidedishinNorthAtlanticEuropeancountrieslikeIrelandand Norway.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|93

Ginger Lemongrass Bowl

Gingerhasbeenusedtomitigatenauseaforcenturies.Moreimportantly,researchiscomingoutthat showsthatgingeraidsinincreasingserotoninlevels.Brownrice,ofcourse,ishighinfiberandhasa lowglycemicindex.Thisrecipeisrelativelylowinfat,butbecauseofthesatietyoftheextrafirmtofu andthehighfiberbrownrice,itisfairlyfillingforitslowcaloricvalue. Type:MainDish Serves:2 TimetoPrepare:30minutes+12hourstomarioasted Rnatethetofu Ingredients TheBroth 2stalksoflemongrass,cutinto2longpieces 4thinslicesofginger 1tsp.ofturbinadosugar Juiceof1lime 2cupsofwater TheRice cupofshortgrainbrownrice 1cupsofwater 2tbsp.ofsoysauce TheAccompaniments 8oz.ofextrafirmtofu,choppedandmarinated cupofricevinegar 3tbsp.ofsoysauce tsp.offreshlygroundwhitepepper 2greenonions,sliced 3tbsp.ofchoppedfreshcilantro 810strawmushrooms Instructions Chopthetofuintosmallbitesizepieces. Marinatethetofuinthericevinegar,soysauce,andwhitepepperfor12hours. Cutthelemongrassinto2longpiecesandsmashthem. Slicetheginger. Combinethelemongrass,ginger,sugar,limejuice,andwaterandbringittoalowsimmerfor20 minutes. Whileitiscooking,bringthewaterandsoysauceforthericetoaboil. Addtherice,stir,bringitbacktoaboil,coverthepot,andcookitfor20minutes. Slicethegreenonions. Chopthecilantro. Oncethericeisdone,placeitinthebowlandtopitwiththemarinatedtofu,slicedgreenonions, cilantro,andstrawmushrooms. Pourthebrothovertherice.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|94

KitchenEquipment PotwithLid Pot MixingBowl MeasuringCup MeasuringSpoon Knife CuttingBoard StirringSpoon Presentation Thislooksnicestifyoumoundthericetightlyanddrape thecondimentsoveritbeforepouringonthebroth.The moundofricewillstarttobreakapartinthebowl, creatingacooleffect. TimeManagement Thisworksbestwhenthebrothishotandthericeis warm,aswell.Also,ifyousimmerthebrothattoohigh aheatoritsimmersforalongtime,youshould replenishsomeofthewater.Youwantaboutto1cup ofbrothperserving. ComplementaryFoodandDrinks Servewithawatercresssaladandsautedoystermushrooms. WheretoShop AsianmarketsaresomeoftheonlyplaceswhereIvefoundfullstalksofveryfreshlemongrassata decentprice.Fortunately,youcanalsopickupalltheotheringredientsatmostAsianmarkets. Approximatecostperservingis$1.50. HowItWorks Thebrothisfragrant,light,andbrightintastebecauseofthelemongrassandlimejuice.Ithasabit ofabite,butnottoomuch,fromtheginger.Soyisaddedtothericetogiveitjustabitofflavor.The tofuismarinatedinvinegarandsoysauce,whichgreatlyincreasesitsflavorprofile,especiallyfrom thericevinegar.Allthreecomponentsofthebowl,thebroth,therice,andthecondiments,are preparedseparatelysothattherearelayersofflavortothebowlinsteadofhavingatastethathas beenmelded.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|95

ChefsNotes
Thebrothismyabsolutefavoritepartofthissoup.Iserveitoverricenoodlesorsimplysimmer mushroomsandtofuinitforaquick,lightsoup. NutritionFacts(perserving) Calories392 CaloriesfromFat72 Fat8g TotalCarbohydrates62g DietaryFiber3g Sugars6g Protein18g Salt892mg InterestingFacts Theheatofgingeriscreatedfromthreevolatileoilswhichcompriseasignificantpercentageofit. Theseoilsarezingerone,shogaols,andgingerols.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|96

Quinoa Salad with Wilted Chard

Thissaladcombinesseveralsupernutritionalingredientsandtopsthemwithaflavorful,butlowfat dressingmadefromapplecidervinegarandsalsaverde.Quinoahasalltheaminoacidsneededby humans,isrelativelyhighinprotein,andhighinfiber.Blackgrapesareloadedwithantioxidantsand chardishighinbetacarotene,vitaminK,andvitaminC. Type: Salad Serves:2 TimetoPrepare:20minutes Ingredients TheQuinoa cupofredquinoa 1cupofwater 1driedchipotle(omitifyoudonotwantthesaladspicy) TheChard 1bunchofSwisschard,sliced Pinchofsalt Water TheGrapes 1cupofcrisp,blackgrapes TheDressing cupofsalsaverde 2tbsp.ofapplecidervinegar Instructions Bringthewaterandchipotletoaboil. Addthequinoa,stir,coverthepot,andreduceittoasimmer. Cookthequinoaforabout15minutes,thenremovethechipotle. Whileitiscooking,slicethechardintothickribbons,includingthestems. Simmeritinaverythinlayerofwater(justenoughtolubricatethepan)andapinchofsaltuntilitis lightlywilted(about78minutes). Oncethequinoaandchardaredone,tossthemwiththegrapes. Combinethesalsaverdeandapplecidervinegarandpouritoverthesalad.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|97

RawVersion
Usesproutedquinoaandfreshchard.Tomakerawsalsaverde,chop4tomatillosandlightlysalt them,thenletthemsitforabout30minutes.Pressonthetomatillostoturnthemfurtherintoa sauce.Add1tbsp.ofchoppedcilantro,tsp.ofgroundcumin,1dicedSerranoorjalapeno,andthe juiceof1lime.Becausetherawtomatilloswillbeverytart,youcanomitthevinegarorreplacethe limejuicewithit. KitchenEquipment PotwithLid Pan StirringSpoon Knife CuttingBoard 1LargeMixingBowl 1SmallMixingBowl MeasuringCup MeasuringSpoon Presentation Makesurethatthecharddoesntlookdessicated.A littlespringinesstotheleavesisbestandthecoloris vibrant.Also,dontmixthegrapesintothesaladso muchthattheygetcoveredcompletelybythequinoa andchard. TimeManagement Thechardwilltakeafewminutestostartwilting,but onceitdoes,itfinishesfairlyquickly,sopayattentiononceyouseetheleavesstarttocollapse. ComplementaryFoodandDrinks Servethiswithaglassoficedhibiscusteaandalight,brothymsiosoup. WheretoShop TraderJoeshasagreatpriceonredquinoa,butifyoucantfinditthere,seeifyoucanfinditina bulkbin.Ifyoucantfindredquinoa,itsperfectlyfinetosubstituteothertypesofquinoa.When shoppingforthegrapes,lookforthelargeblackglobegrapesandmakesuretheskiniscrispand tight.Theyprovidethecrunchforthesalad!Ilikechoosingchardwithredstemsforcolor. Approximatecostperservingis$1.50.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|98

HowItWorks
Wiltingthechardmakesitalmosthaveameltinyourmouthquality,butitcanbeabitdullwithouta pinchofsalt.Thatpinchchangeseverything.Cookingthequinoawiththedrychipotleallowsthe chipotletoinfusethewater,whichinturninfusesthequinoa.Thegrapeslendcrispnessand sweetness,whichbalancesthesemispicychipotleinfusedquinoa.Combiningallthreemain ingredientsgivesthreeverydifferentflavorsandtextures,whichcreatescomplexityinthedish. Finally,addingapplecidervinegartothesalsagivesitmoreofasaladdressingtastethatstraight salsausuallydoesnthave. ChefsNotes AsIwaswritingthisrecipe,IcouldactuallytastethesaladandIracedhometomakeit.Ilovethe crispexplosionofthegrapeswhenIcrunchdownonthemmingledwiththeheatfromthequinoa andthechardisjustabeautifuladdition. NutritionFacts(perserving) Calories344 CaloriesfromFat36 Fat4g TotalCarbohydrates64g DietaryFiber8g Sugars15g Protein13g Salt436mg InterestingFacts Quinoaisacloserelativeofthebeet.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|99

Smoked Tempeh in Roasted Red Pepper Sauce

Thefermentationandcultureprocessoftempehmakesitmoredigestiblethantypicalsoybeansandit alsoreducestheamountofphythicacidfoundinsoy,makingtheallthenutrientseasilyaccessible. Sometempeh,particularlythatwhichistraditionallyfermented,hasB12producingbacteriainthe culture. Type: MainDish Serves:4 TimetoPrepare:1to1hours Ingredients TheTempeh 16oz.oftempeh,choppedintolargecubes 2tsp.ofoliveoil tsp.ofsalt TheSauce 2largeroastedredpeppers cupofwater 3clovesofgarlic 2tsp.ofchoppedfreshoregano tsp.ofcrushedredpepper tsp.ofgroundcumin tsp.offreshlygroundblackpepper tsp.ofsalt Juiceof1lemon 1tbsp.ofcapers TheRice 1cupsofveggiestock cupofshortgrainbrownrice Instructions Lightyourgrillorsmokerandlettheflamesdiedowntoalowheat. Cubethetempeh. Tossitintheoliveoilandsalt. Wrapthetempehinfoilandpiercethefoilpacketwithafork. Placethisoffcenteronthegrillandallowittosmokeforatleast30minutes(itcansmokeallday,if youhavethepatience). Justbeforeitisdonesmoking,makethesauce. Pureeallthesauceingredientsexceptforthecapers. Simmerthesauceoveramediumlowheatforabout15minutes. Oncethetempehisdone,addittothesauceandsimmer5moreminutes. Whilethetempehissmoking,maketherice. Bringtheveggiestocktoaboil. Addtherice,stir,coverthepot,reducetheheattolow,andcookfor20mintues. Servethetempehandsauceovertherice.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|100

KitchenEquipment GrillorSmoker Foil Fork Knife CuttingBoard Pan Blender Pot Lid MeasuringSpoon MeasuringCup StirringSpoon Presentation Topthiswithwiltedspinach,basil,orsomeextraoregano forasplashofgreen.Ialsofluffthericebeforeplatingit, soitdoesntclump. TimeManagement Thereisntawholelottothisrecipe,eventhoughithasa lotofingredients.Itcomesdowntoboilingrice,blendinga sauceandsimmeringit,andthrowingsometempehonthe grill.However,itdoestakequiteawhiletoproperlymakeasthelongerthetempehsmokes,the betteritgets. ComplementaryFoodandDrinks Thisbegsforasaladofmixedspringgreenswithafewgreenolivesaddedinforfun. WheretoShop TraderJoeshasagoodpriceontheirroastedredpeppers,butifyourefeelingindustrious,youcan roastyourpepperswhilethegrillishot.Theyalsoselltempehandcapersfairlyreasonably. Approximatecostperservingis$1.25. HowItWorks Thegrillneedstocooldownabitsothatthetempehsmokesandcooks,butdoesntburnduringthe longsmoketime.Thefoilprotectsthetempehfromtheroughgrillbars,allowingyoutouselessoil onthetempehtokeepithydrated.Piercingthefoilallowsthesmoketopermeatethefoilpacket. Thesauceisamixofsweetfromthepeppersandbrinyfromthecapersandlemonwhilecarrying
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|101

somedepthfromtheoregano,cumin,andgarlic.Itshouldsimmerforabitbeforethetempehis added,however,sothatalltheflavorscanmeldanddevelop.Toomuchstuffinthepaninterferes withthat. ChefsNotes Youcaneasilysubstitutearollfortherice,cookthetempehasapatty,andturnthisintoasandwich! NutritionFacts(perserving) Calories455 CaloriesfromFat135 Fat15g TotalCarbohydrates53g DietaryFiber8g Sugars3g Protein27g Salt444mg InterestingFacts Tempehisstartedbysoakingsoybeans,whichbeginsthesproutingprocess.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|102

Sweet Potato Caldo Verde

Thisrecipefeaturessweetpotatoesandkale.Sweetpotatoes,particularlytheorangeones,arehigh inbetacaroteneandmuchbetterforbloodsugarlevelsthanpotatoeswhereaskaleisalsoan excellentsourceofbetacarotene,ishighincalciumandisanexcellentanticancerfood. Type: Soup Serves:4 TimetoPrepare:35minutes Ingredients 2largesweetpotatoes,choppedinto1pieces 5cupsofwater 10clovesofpanroastedgarlic 1bunchofkale tsp.ofsalt tsp.offreshlycrackedblackpepper 1cupofcooked,rinsedredbeans Instructions Chopthesweetpotatoesinto1pieces(sincethesewillgetpureed,dontworryaboutgettingthe sizeexactlyright). Bringthewatertoaboilandaddthesweetpotatoes,boilingthemuntiltheyaresoft. Whiletheyareboiling,roastunpeeledgarlicclovesinadrypanoveramediumheatuntiltheskinhas largeblackenedspotsontwoorthreesides(about810minutestotal). Peelthegarlic. Pureethesweetpotatoesintheirsimmeringwateralongwiththeroastedgarlic. Returnthesoupbasetoasimmer. Chopthekaleandaddittothesoupbase. Simmeritforabout5minutes. Removethesoupfromtheheat. Stirthesalt,pepper,andbeansintoit.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|103

KitchenEquipment Pot ImmersionBlender Knife CuttingBoard MeasuringSpoon MeasuringCup StirringSpoon Presentation Sprinklethetopofthesoupwithsomecrushedredpepperforasplashof contrastingcolor.Also,makesurenottoovercookthekale.Itturnsa brilliantgreencolorifitisonlysimmeredforafewminutes,butturns grayishgreenifsimmeredlonger. TimeManagement Thissouptakesaminimalamountofwork.Thepartthatreallyrequires themostattentionisthegarlic.Ifyoucansmellthegarliccaramelizing, getitoutofthepan.Itsreadytogo. ComplementaryFoodandDrinks Servethiswithasaladofmicrogreens,sundriedtomatoes,andteffcroutons. WheretoShop Alloftheseingredientsshouldberelativelycommon,butitsimportanttopurchaseorganickale sincetheconventionalonetendstobesusceptibletoabsorbingpesticides.Approximatecostper servingis$1.00. HowItWorks Sweetpotatoespureeintoanexcellentthickenerandtheyhavearobust,sweetflavorwithoutbeing overwhelmedbysweetness.Traditionalcaldoverdecallsforonion,butthatsdefinitelynot necessarywiththesweetpotatoes.Roastinggarlicinadaypancreatesaflavorsomewherebetween themoretraditional,ovenroastednuttyflavorandsautedgarlic,givingthesouplotsofdepth.The kaleisonlysimmeredafewminutessothatitdoesntloseallofitstextureandtokeepthenutrients moreorlessintactwhilenotfeelinglikethereisasaladinsidethesoup.Thebeansaddheartiness andredbeansareusedforcolor.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|104

ChefsNotes
Idiscoveredtraditionalcaldoverdeaboutthreeyearsagoandithasbecomeoneofmyfavorite disheseversince.Infact,itwaswhatgotmeintoeatingkale. NutritionFacts(perserving) Calories172 CaloriesfromFat0 Fat0g TotalCarbohydrates35g DietaryFiber7g Sugars3g Protein8g Salt232mg InterestingFacts CaldoverdeisapopularPortuguesesoup,oftenservedatweddings.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|105

Apple Pomegranate Salad

Pomegranateseedsarehighlycorrelatedwithreducingtheriskofprostatecancer,diabetes,and hypertension.Apples,asidefrombeingahighfiber,lowcaloriefoodloadedwithantioxidants,are suspectedofincreasingacetylcholine,whichassistspreventingcognitivedegradation.Walnuts containfattyacidsandinhibitthedamagesaturatedfatscandotoarteries. Type: Salad Serves:2 TimetoPrepare:10minutes Ingredients TheDressing 1smallshallot,minced 1tbsp.ofChampagnevinegarorrawapplecidervinegar 2tbsp.ofpomegranatejuice Pinchofsalt TheSalad 2Fujiapples,coredandchoppedintobitesizepieces 1/3cupofpomegranateseeds 3tbsp.ofblackwalnuts tsp.ofcrackedblackpepper 1cupofchoppedfriseeorescarole 1cupofbabyarugula Instructions Mincetheshallot. Combinetheshallot,vinegar,pomegranatejuice,andpinchofsaltandsetitaside. Coreandchoptheapples. Combineallthesaladingredients,thentopwiththedressing.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|106

KitchenEquipment
Knife CuttingBoard AppleCorer SmallMixingBowl LargeMixingBowl StirringSpoon MeasuringCup MeasuringSpoon Presentation Makesurethepomegranateseedsareprominentlyshowingandthatthe greensaremoretowardsthebottom.Youcaneasilyaccomplishthatby platingthegreens,thenlightlytossingafewofthemwiththeremainder oftheingredients. TimeManagement Ifyouarenotgoingtoeatthisrightaway,coattheapplesinthedressing sotheydontturnbrown. ComplementaryFoodandDrinks Servewithsearedoystermushroomorchanterellerisotto. WheretoShop Gettingtheseedsoutofapomegranatecanbetedious,soItrytofindpackagedpomegranateseeds. TraderJoesisusuallymybestbetforthat.Sameonthearugula.Forthefrisee,Itypicallypurchase thisatSproutsorWholeFoods.Approximatecostperservingis$3.00. HowItWorks Blackwalnutsgiveasoftrichnesstothesaladwhiletheapplelendssweetnessandthepomegranate seedsareamixofsweetandsourexplosions.Thearugulaispepperyandlightintexturewhilethe friseehasabolderbody,givingthesaladasolidbase.Thevinegarhelpsprotecttheapples,keeping themfromoxidizingandthesplashofpomegranatejuicegivesthesaladabeautifulcolor. ChefsNotes Thissaladisveryastringent,whichcomesfromthetanninsinthepomegranate.Ironically,thatisnot atasteIreallycaredforafewyearsago,butnowIcherishit.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|107

NutritionFacts(perserving)
Calories255 CaloriesfromFat63 Fat7g TotalCarbohydrates44g DietaryFiber8g Sugars28g Protein4g Salt163mg InterestingFacts SomescholarsthinkthattheappleintheAdamandEvestorywasoriginallytoldtobea pomegranate.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|108

Black Bean Lime Hummus

Blackbeansareahighfiber,highproteinfood,makingthemidealforlosingweightduetoitshigh satiety.Theyarealsoloadedwithfolateandthiaminandiron,andareveryhighinlysine.The vitaminCfromthelimejuiceandchipotlepromotesironabsorptionandthetahiniisloadedwith calcium. Type: Dip Serves:4 TimetoPrepare:5minutes Ingredients tsp.oftoastedgroundcumin 2clovesofgarlic 1chipotleinadobo Juiceof1lime 2tbsp.oftahiniorpeanutbutter 2cupsofrinsed,cookedblackbeans tsp.ofsalt Instructions Heatasmallpantomedium. Toastthegroundcuminforabout30seconds. Addeverythingtoablenderorfoodprocessorandpuree.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|109

 LowfatVersion
Omitthetahini.

KitchenEquipment SmallPan StirringSpoon BlenderorFoodProcessor MeasuringSpoon MeasuringCup Presentation Serveinabowlringedwithcrackersorpitawedges. TimeManagement Thereisntmuchtimemanagementtospeakof,butifyou wanttomakeitevenquicker,youcansimplynottoastthe cumin.Wellsealed,thisdishwilllastuptoaweek refrigerated. ComplementaryFoodandDrinks Thisgoesgreatwithtortillachips,glutenfreecrackers,andtoastedpitawedges.Becausetheflavor issostrongwiththisdish,toastingthepitawedgesgivesthemanedgeincompetingwiththeblack beanhummus. WheretoShop Alloftheseingredientsarefairlycommon.Approximatecostperservingis$0.50. HowItWorks Itisimportantthatthegarlicgoesintheblenderfirst.Thisensuresthatthebladeswillchopupthe garlic.Otherwise,youmayendupwithwholecloveswhippingaroundthetopofthehummus withoutnoticingit.Thechipotlesgiveasmokyheattothedishandthelimejuicelightensthedish. Thetahinithickensthehummusandalsogivesitamoresatisfyingfeel.Cumingoesverywellwith blackbeansandtoastingitaccentuatesitsflavor.However,itneedstobetoastedquicklysoit doesntburn.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|110

ChefsNotes
ThisisahouseholdfavoriteandIactuallylikeitbetterthantraditionalhummus.Theblackbeansgo perfectlywiththechipotleandlimejuiceandtheamountoftahiniisjustrightformytastes.Itsalso incrediblysatisfyingandkeepsmefullforhours,soIsometimesuseitasalunch. NutritionFacts(perserving) Calories175 CaloriesfromFat36 Fat4g TotalCarbohydrates30g DietaryFiber8g Sugars1g Protein9g Salt236mg InterestingFacts Blackbeansarealsocalledblackturtlebeans.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|111

Greens in Creole Tomato Sauce

Thisisoneofthosenutritionsupercombinations.Thecombinationofcruciferousvegetables,of whichcollardgreensareapart,andthelycopenefromtomatoespromotesthedevelopmentof naturalkillercells(yes,thatistherealwordforthosecells)withinaday.NKcellssearchoutandkill cancerouscellsandcellscompromisedbyvirus. Type: Side(addingthetempehturnsthisintoamaindish) Serves:4 TimetoPrepare:30minutes Ingredients 1greenbellpepper,diced ofanonion,diced 5clovesofgarlic,sliced 3cupsofcrushedfireroastedtomatoes 1tbsp.ofchoppedfreshoregano 1tsp.offreshthyme tsp.ofgroundcumin 1bayleaf tsp.ofsalt tsp.offreshlygroundblackpepper 1bunchofcollardgreens,mustardgreens,ormixofthetwo,slicedintothickribbons Option:16oz.oftempeh,chopped Instructions Dicethebellpepperandonion. Slicethegarlic. Addthebellpepper,onion,garlic,fireroastedtomatoes,oregano,thyme,cumin,bayleaf,salt,and blackpeppertoapanandbringittoasimmeroveramediumheat. Simmerthisfor10minutes. Whileitissimmering,ripthecollardgreenand/ormustardgreenleavesupalongthestemtoremove themfromthehardstem. Slicethemintoribbons. Addthecollardgreensandoptionaltempehandsimmerthisfor15moreminutes,addingwaterif necessarytokeepthesaucefromcompletelyreducing.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|112

RawVersion
Lightlysaltthecollardgreensaftertheyareslicedandplaceaheavyweightonthem.Allowthemto sitforabout2hours.Crushabout56Vineripetomatoesandaddinallthesauceingredients,except thebayleaf,whichcanbeomitted,andonly2clovesofgarlic.Allowthistositwhilethecollard greenssit,thencombinethem. KitchenEquipment Pan Knife CuttingBoard MeasuringCup MeasuringSpoon Presentation Generally,Ijustservethisalongsideamaindish,butyoucanplaceit inaclaypotorcastironpotandserveitfamilystyleforarusticfeel. TimeManagement Thisrecipeonlytakesafewminutesofwork,andthenitshurryupandwait.Fortunately,thatsa goodtimetocleanuporprepareyourmaindish.Notethatthelongerthesaucesimmers,thebetter itgets,butyoumayneedtoaddinsomewaterasitcooksifyougolongerthan30minutes. ComplementaryFoodandDrinks Iloveservingthiswithsmokedtempehsloppyjoes.Italsomakesagreatpastatopping(Iprefer brownricepennepasta). WheretoShop IuseMuirGlenfireroastedtomatoes,whichhavebecomecommonenoughthatyoucanfindthemin mostmarkets.Makesuretheleavesonthecollardgreensaretender,orelsetheyllbeextrabitter andthecooktimewillincreasealmosttwofold.Approximatecostperservingis$0.75. HowItWorks Usingfireroastedtomatoesgivesthissaucearealdepththatitmightnototherwisehave,andalso keepsitfromtastingtoosweet(thecharringonthetomatoesoverridessomeofthesweetness).The oreganoandcuminbothprovidebassnotestothesauceandgivethesauceaheartierfeel,even thoughtheydontaddanybulktotherecipe.Thecollardgreensneedtoberippedfromthestem
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|113

sincethestemisusuallyfairlyhardandtakesaverylongtimetocook.Thesaucesimmersforten minutesbeforethecollardgreensareaddedtogiveallthesauceingredientsachancetomeld. ChefsNotes Ilovehowthecollardgreenscondenseandgetsoftwithathick,highlyflavorfultomatosaucethat clingstoeverything.Sodelicious.Sometimes,Iaddasplashofhotsaucetothesaucetoliventhings up,evenmore. NutritionFacts(perserving) Calories92 CaloriesfromFat0 Fat0g TotalCarbohydrates19g DietaryFiber5g Sugars10g Protein4g Salt157mg InterestingFacts Lycopeneisfoundinredfruitsandveggiesandisoneofthemostpowerfulantioxidantsfoundin plantfoods.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|114

Flax Olive Crackers

Flaxisloadedwithomega3,omega6fattyacids,andalphalinolenicacids,makingtheseanessential fattyacidpowerhouse.Soakingthemactivatestheflaxtoproduceextranutrientsanddehydrating thematalowtemperaturepreservesallthenutrientsintheflax. Type: Raw(mostly) Serves:Makes1sheetofcrackers TimetoPrepare:12hours Ingredients 2cupsofflaxseeds 2cupsofwater 6clovesofmincedgarlic 8greenolives,minced 1tbsp.ofmincedfreshoregano 1tsp.offlakyseasalt cupofpepitas Instructions Soaktheflaxseedsinthewaterforabout1hours(themixturewillbecomegooey). Mincethegarlic,olives,andoregano. Mixthisintotheflaxbowl. Spreadthisoutontoadehydratorsheet,about1/8thick. Dehydrateon110Ffor5hours. Atthispoint,thecrackersheetshouldbepliable,butnotdone. Removethecrackersheetfromthedehydrator. Placeanotherdehydratorsheetontopofthecrackers. Flipthisover,transferringthecrackerstothenewdehydratorsheet,whichexposestheothersideof thecrackers. Dehydrateforanother4hours. Breakapartthesheetofflaxcrackersintomoremanageablepieces.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|115

RawVersion
Omittheolivesoruseraw,curedolivesifyoucanfindthem. KitchenEquipment MixingBowl MeasuringCup MeasuringSpoon Dehydrator Presentation Notapplicable. TimeManagement Iprefermyrawcrackerstohaveabitofpliability,soonceitgetstobeabout anhourbeforethedehydrationtimeisup,Icheckthem.Iftheyareonthe edgeofgettingcrisp,Itakethemoutandleavethemasis. ComplementaryFoodandDrinks Iloveeatingtheseasasnackorasthechipsforspicyguacamole.Theyalso makegreatrawpizzacrusts. WheretoShop Lookfortheflaxseedsinabulkbin.Youwilltendtogetamuchbetterpriceonthosethanifyou purchasedthempackaged. HowItWorks Whentheflaxsoaks,theybecomegooey.Thatsnotaparticularlyglamorousculinaryterm,butitis importantbecauseitgetstheflaxseedstosticktogethertoformthecrackers.Oncetheysoak,the restoftheingredientsareaddedandtogetgoodflavorintheflaxcrackers,youhavetoaddalotof otheringredients.Otherwise,theflaxseedswillcuttheflavortomuch. ChefsNotes Thisrecipewasinspiredbymywife,whomakesthebestrawcrackersIvehadandwhoalsohasan intenseloveofolives.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|116

NutritionFacts(perserving)
Calories1716 CaloriesfromFat1260 Fat140g TotalCarbohydrates110g DietaryFiber85g Sugars4g Protein64g Salt2325mg InterestingFacts Flaxiscultivatednotjustforitsseedsandoil,butforitsfibers,whichhavebeenusedbyhumansfor over30,000years.Theearliestdocumentationoftheiruseisasetofdyedflaxfibersfoundinthe RepublicofGeorgiathatdatesto30,000BCE.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|117

Roasted Parmesan Beets with Seared Beet Greens

Beetscontainanincrediblyhighamountofbetalain.Thisiswhatgivesthebeetitsdark,red coloration.Betalainshavebeenshowntobepowerhousesforabsorbingfreeradicals. Type: MainDish Serves:4 TimetoPrepare:45minutes Ingredients 4largebeetswithbeetgreensstillattached 8basilleaves,slicedintoribbons 2clovesofgarlic,minced tsp.offlakyseasalt(usethisifthesaltisnotcoarseandflaky) tsp.ofcrushedredpepper 1tsp.ofoliveoil 2tbsp.ofpinenuts Pinchofflakyseasalt 1cupofquinoa 1cupsofwater Instructions Removethebeetgreensformthebeets. Slicethebeetsintothickrounds. Rollthebasilleaves,thenslicethemalongthewidthoftheroll,creatingribbonsofbasil. Mincethegarlic. Slicethebeetgreens. Tosstheslicedbeets,basil,garlic,seasalt,andcrushedredpepperandplacetheminabakingdish. Coverthebakingdish. Roasttheseon375degreesfor30minutes. Whiletheyareroasting,bringthewatertoaboil. Addthequinoa,returntoasimmer,coverthepot,andreducetheheattolow. Cookthequinoaforabout15minutes. Justbeforetheyaredone,sautthebeetgreensin2tsp.ofoliveoiloveramediumhighheatfor about3minutes. Crushthepinenutswithapinchofflakyseasalt,creatingpinenutparmesan. Spreadthequinoaoutoneachplate,thentopwiththeroastedbeets,thenthesautedbeetgreens, andthenthepinenutparmesan.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|118

LowfatVersion
Omittheoliveoilandroastthebeetgreensalongwiththebeets.Makesurethebakingdishis coveredorthebeetgreenswillseverelydryout.

RawVersion
Usesproutedquinoa.Otherwise,therecipecanworkasiswithoutcookinganything. KitchenEquipment Knife CuttingBoard BakingDish Oven Mortar&Pestle MeasuringSpoon MeasuringCup MixingBowl PotwithLid Presentation Dontentirelycoverthebeetswiththebeetgreens.They shouldprovideastrongaccent,notablanketofcolor. TimeManagement Thisrecipehasfoursteps,buteachofthosestepsisfairly simple.Makesuretostartthebeetsroastingbeforeyou moveontoanythingelseandyoucanleisurelyfinish eachstepwhiletheyroast. ComplementaryFoodandDrinks Servethiswithaspicylentilsoup. WheretoShop Manymarketsremovethebeetgreensfromthebeetsbeforesellingthem,whichisunfortunate. Youllprobablyneedtogotoamarketthatplacesanemphasisonhealthyfoodtogetthebeet greens.Approximatecostperservingis$1.75.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|119

HowItWorks
Roastingthebeetscaramelizesthesugarinthem,givingthebeetsadeeper,richflavor.Theyare lightlytossedinoilsothattheydontdehydratewhileroastingandsothatthebasilandspiceswill sticktothebeets.Thebeetgreenshaveatasteandtexturereminiscentofchardandarecookedata veryhighheatinordertoquicklycookthemwithoutcookingoutalltheflavor.Thepinenut parmesangivesanice,gourmettouchandthequinoamakesthedishfilling. ChefsNotes Ilikethisrecipebecauseitcanserveasamaindishoraside,ifyouleaveoutthequinoa. NutritionFacts(perserving) Calories239 CaloriesfromFat27 Fat3g TotalCarbohydrates44g DietaryFiber9g Sugars11g Protein9g Salt327mg InterestingFacts InancientGreece,beetgreensweresometimesusedtowrapwounds.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|120

Sesame Wasabi Kale Chips

Kalecontainssulforaphane,whichisaverystrongcancerfighter.Itisalsoveryhighinbetacarotene andcalcium. Type:Snack Serves:Makes4cups TimetoPrepare:1520minutesintheovenor6hoursinthedehydrator Ingredients 1bunchofkale,chopped 2tsp.oftoastedsesameoil 1/8tsp.ofsalt tsp.ofwasabipowder Instructions Removethekaleleavesfromthehardstemsanddiscardthestems. Chopthekale. Tossalltheingredientstogether. OvenMethod:Spreadthekaleoutonabakingsheet.Bakethekaleon350Ffor1015minutes,until theedgesareslightlybrowned. DehydratorMethod:Spreadthekaleoutonadehydratorsheet.Dehydratethemat105Ffor68 hours.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|121

LowfatVersion
Omitthesesameoil,thoughtheywillbeabitdry. KitchenEquipment Knife CuttingBoard MixingBowl MeasuringSpoon BakingSheet&OvenorDehydrator Presentation Notapplicable. TimeManagement Thedryeryougetthese,thelongertheywilllast,assumingyoudont eatthemfirst.Evenso,theyshouldlastseveraldaysinthepantry. ComplementaryFoodandDrinks Servethesewithaslightlysweetenedblackteaforagreatsnack. WheretoShop Alloftheseingredientsarecommon,thoughifyouwantrealwasabipowder,youmayneedtohita niceAsianmarketoragourmetmarket.Theotherkindisnottruewasabi,butsimplydyed horseradish.Approximatecostperservingis$2.50. HowItWorks Thetoastedsesameoilcreatesafullbodiedflavorwhilethewasabiaddssomeobviousheat.The kaledehydratesverywellanddoingsoonlyservestoaccentuateitsgoodqualitiesandmitigatesome ofthebitterness. ChefsNotes IlikewasabidustednoriandIthoughtthiswassimilarenoughthatitwasworthatry.Itturnedout evenbetterthanIexpectedandmakesforafairlyguiltlesssnack. NutritionFacts(perserving) Calories234
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|122

CaloriesfromFat90 Fat10 TotalCarbohydrates27g DietaryFiber5g Sugars0g Protein9g Salt424mg InterestingFacts Kale is a cruciferous vegetable, which means that its flowers are cross-like.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|123

African Banana Dessert

Type: Dessert Serves:2 TimetoPrepare:15minutes Ingredients 2Tbspfirmlypackedbrownsugar tspgroundcinnamon 2largebananas,mediumripe 2tsp.ofoil cuporangejuice 1tablespoonlemonjuice 1/3cupshreddedcoconut 3tablespoonsfinelychoppedorpartiallygroundunsaltedpeanuts Freshberriesandveganicecream Instructions Preheatovento375degreesF. Stirbrownsugarandcinnamonuntilwellblended. Lightlyoila9inchsquarebakingpan. Peelbananas. Cuteachbananalengthwiseinhalf. Placecutsidedowninbakingpan. Sprinklethebananaswiththeorangeandlemonjuices. Sprinklethebrownsugarmixtureoverthebananas. Sprinklewiththecoconutandpeanuts. Bakeforabout10minutes,oruntilbananasarelightlybrowned. Servewarmwithfreshberriesandascoopofveganicecream.
Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Desserts, www.sweetutopia.com
Healthy Eats January 2012|124

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

KitchenEquipment Knife CuttingBoard 9SquareBakingPan MeasuringSpoon MeasuringCup Presentation

Gentlyliftthebananasoutofthepan, sotheydontbreak.Then,topthem withveganicecreamandfreshberries.

TimeManagement
Thekeyistonotovercookthebananasandtotopthemwiththeicecreamwhiletheyarestillwarm. WheretoShop Anystandardmarketshouldhavetheingredients. HowItWorks Thisrecipeisacontrastofwarmingandcoolingelementsandtheentirerecipeisbrightenedbythe acidityfromthecitrusjuice,whichalsokeepsthebananashydratedintheoven.Thecinnamonsugar shouldlightlycaramelizeasthebananasbakeandthepeanutslendasatisfyingcrunchtoan otherwisesoftdessert. ChefsNotes Thisissuchasimpledessert,yetitishealthfulandextremelyflavorful. NutritionFacts(perserving) Calories391 CaloriesfromFat135
Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Desserts, www.sweetutopia.com
Healthy Eats January 2012|125

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Fat15g TotalCarbohydrates60g DietaryFiber5g Sugars39g Protein4g Salt88mg InterestingFacts Bananasareslightlyradioactivebecauseoftheirhighpotassiumcontent!

Recipe by Sharon Valencik, author of Sweet Utopia: Simply Stunning Desserts, www.sweetutopia.com
Healthy Eats January 2012|126

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Fresh Berries in Almond Brazil Nut Cream

Brazilnutsareloadedwithselenium,withjustaverysmallhandfulofnutsaccountingforseveral daysworthofrequiredseleniumintake.AlmondsarehighinBvitaminsandaresuspectedof loweringLDLcounts. Type: Dessert Serves:2 TimetoPrepare:5minutes+4hourstosoakthewalnuts Ingredients 3tbsp.ofsliveredalmonds 6Brazilnuts Waterforsoaking cupofwater Pinchofcardamom 1cupoffreshberries(raspberriesandblackberriesworkwell) Instructions SoakthesliveredalmondsandBrazilnutsinenoughwatertocoverthemforabout4hours. Drainthewater. Pureethenutsincupoffreshwaterwithapinchofcardamom. Pourthisovertheberries.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|127

KitchenEquipment Bowl Blender MeasuringCup MeasuringSpoon Presentation AddsomechoppedBrazilnutstothetopofthefinisheddish.You canroastthemtodevelopabitofextracolorifyouwanttotakethe time. TimeManagement Thenutscansoakuptoadayandthelongertheysoak,the smootherthecreamwillbe. ComplementaryFoodandDrinks Thisisanice,lightdessert,particularlyafteraheavymeal.Itgoeswellwithalightroastcoffee. WheretoShop Alloftheseingredientsarerelativelycommon,thoughyouwillgetthebestpriceifyoupurchasethe nutsoutofabulkbin.Approximatecostperservingis$2.00. HowItWorks Almondsarelightandsweetforanut,whileBrazilnutshavearicher,deeperflavor.Thiscreates differentnotesinthecream.Thenuttyflavorsgonaturallywiththeberries. ChefsNotes Thisdessertisshamefullysimpleforhowgooditis.ItremindsmeofwhenIwasyoungandusedto takefreshberriesandpourcreamoverthem,butthisiswaybetter. NutritionFacts(perserving) Calories194 CaloriesfromFat126 Fat14g TotalCarbohydrates12g DietaryFiber6g Sugars5g
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|128

Protein5g Salt26mg

InterestingFacts
Brazilnutsarehuge,growingupto150feettall.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|129

Walnut Mesquite Cookies

Thesecookiesareoilfreeandglutenfreeandtheystilltastelikedessert!Recipeslikethatarent alwaysthateasytocomeby.Ifyouwanttomakethemsuperlowinfat,youcanomitthewalnuts. Type: Dessert Serves:5060cookies TimetoPrepare:30minutes Ingredients 3cupsofmesquiteflour tsp.ofsalt(trysmokedseasaltforatruegourmettouch) 1tsp.ofbakingpowder 1tsp.ofbakingsoda 1cupoffineturbinadosugarormaplecrystals 3preparedportionsofEnerGEggReplacer cupofapplesauce 2tsp.ofvanillaextract 2cupsofrolledoats 2cupsofchoppedwalnuts Oilforthecookiesheet Instructions Combinethemesquiteflour,bakingpowder,bakingsoda,andsugar. PreparetheEnerGEggReplaceraccordingtotheinstructionsonthepackage. Combinethiswiththeapplesauceandvanillaextract. Combinetheapplesaucemixintothemesquiteflour. Mixtheoatsandwalnutsintothebatter,creatingaverystiffdough. Oilacookiesheet. Dropabout2tbsp.ofdoughpercookieontothebakingsheet. Baketheseon375degreesfor18minutes.
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|130

KitchenEquipment 2MixingBowls Whisk MeasuringCup MeasuringSpoon 2CookieSheets Oven Presentation IdontformtheseintosuperneatballsordiskswhenIdrop themonthebakingsheet.Thatway,thecookieshavelotsof crevicesandotherinterestingtexturestothem. TimeManagement Itismuchbettertounderbakethesethenoverbakethem.In fact,underbakingthembyaminuteorsodoesnthurtthe cookiesatall. ComplementaryFoodandDrinks Servethesewithaglassofalmondmilkandchilelacedcoffee. WheretoShop Mesquiteflourisnotalwayseasytofind,especiallyifyoudontliveintheSouthwest.WholeFoods occasionallyhasitandCentralMarketalmostalwaysdoes.YoucanalsoorderitoffofAmazonandin fact,therearequiteafewselectionsintheAmazonmarketplace.EnerGEggReplacercanbefoundin thehealthyeatingsectionofmoststores.Therestoftheingredientsarefairlycommon. Approximatecostperdozenis$3.50. HowItWorks Mesquiteflourisnaturallysweet,sotheamountofsugarintherecipeisfairlylow.Italsodoesnt containanygluten,soitcanbeworkedasmuchasyouwantanditwontgettough.Walnutsgivea nice,lightcrunchtothecookiesandoatsgiveitfiber,bulk,andtexture.Thecookiesdontneedto bakeverylong,justlongenoughtogettherawtasteoutoftheoatsandheatthecookieslong enoughforthemtoset.Applesauceinthisrecipereplacestheoilinatraditionalcookierecipe. ChefsNotes MesquiteflourisfairlyeasytocomebyinPhoenix,whereIlive,andIhavewantedtomakecookies
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|131

withitforawhile.TheyturnedoutevenbetterthanIexpected,almostshortbreadlike.Itwashard nottosnackonthedoughwhileIwasmakingthem.Infact,Ithoroughlyfailedatthattask. NutritionFacts(percookie) Calories90 CaloriesfromFat18 Fat2g TotalCarbohydrates14g DietaryFiber4g Sugars7g Protein4g Salt171mg InterestingFacts Mesquiteflourismadefrommesquitebeans.Becauseofthat,theyarehighinproteinandeminently satisfying.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|132

Lemon Barley Tea

Lemonbarleyteaisalsousedtosootheanupsetstomachandtoaidwithkidneyproblems.Barleytea consistsofahighamountofbetaglucans,whichhelplowerserumcholesterol,andbarleyisalso thoughtoactasanaturalantibiotic. Type: Drink Serves:2(smallteacups) TimetoPrepare:35minutes Ingredients cupofbarley 4cupsofwater 3tbsp.oflemonjuice 2tbsp.ofagavenectar Option:3tbsp.ofsugarinsteadofagavenectar Instructions Boilthewaterandbarleyfor30minutes. Strainthebarley,reservingtheliquid(ameshcolanderisgoodforthis). Mixthelemonjuiceandagavenectarwiththebarleywaterwhileitishot.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|133

KitchenEquipment MeasuringCup MeasuringSpoon MediumsizedPot MeshColander Spoon Knife Presentation Ilikeservingthisinaclearglassastheteahasabeautifulcolor thatshouldbeshownoff.Ifyouwanttomakeitfancier,serveit onasmallplatterandyoucanalsoputasliceoflemonontherim ofthecupwithasmallservingholderofagavenectarorsugarand ateaspoon. TimeManagement Thisissomethingthathas,atmost,fiveminutesoflabortoit.Justthrowthebarleyandwaterinthe potandsetittoboilandwalkaway.Onceitsdone,takeamomenttostrainitandstireverything togetherandthendrinkithot.Itisbestifconsumedimmediately. ComplementaryFoodandDrinks Thisissomethingwhichshouldbeconsumedbyitselforwithsomethinglight.Youcanalwaysadda fewveggiestotheleftoverbarleyandmakeamealoutofit. WheretoShop Alloftheseingredientsarefairlycommonandshouldbereadilyavailable.Approximatecostper servingis$1.00. HowItWorks Thebarleyreleasesalotofitsnutrientsintothewaterasitboils,givingthebrothanuttyflavor.The lemonmakesthebrothcometolifeandaddsadoseofsournesstoitwhilethesweetenerturnsthat sournessaroundandmakesittangy,creatingaperfectlybalancedsweetandsourdrink. ChefsNotes Aftermakingthistea,makesuretosavetheleftoverbarleyanduseitforsomethingelse!Itwould makeforawonderfulquickfixmealwithjusttheadditionofsomesautedmushrooms. NutritionalFacts(individualservingsinparentheses,doesnotincludeanyoptions)
The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com
Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|134

 Calories108 CaloriesfromFat0 Fat0g TotalCarbohydrates26g DietaryFiber2g Sugars16g Protein1g Salt2mg InterestingFacts Barleywasthegrainofchoicebeforewheatwasdomesticated. ThestapleoftheRomangladiatorsdietconsistedofbarley. LemonbarleyteaisatraditionatWimbledon.

The Vegan Culinary Experience Education, Inspiration, Quality * www.veganculinaryexperience.com

Recipe by Chef Jason Wyrick

Healthy Eats

January 2012|135