ISSUE 71 | FALL 2022

THE
FALL
ISSUE

A View from the

Mushroom Capitol of
the World

Deliciously Ella's
Autumn Bolognese

Vegan in Santorini
 c o n t e n t s

10 Editor's Note
14 VEGWORLD's Top Picks
18 A View from the Mushroom Capital of the World
LIFESTYLE 24 Nourishing Food for All
26 Exploring Santorini
30 Vegan in Puerto Vallarta
34 Balance Your Fats, Balance Your Health
38 How Mushrooms Can Support Our Immunity and
Contribute to Health
40 Nurturing Your Inner World

46 Mushroom & Nut Ground ”Beef"

48 Kabocha Gnocchi with Miso Browned Butter
50 Blond Borscht
FOOD 52 Celeriac & Chard Enchilada
54 Plant­Based Pad Thai
56 Autumn Bolognese: Mushroom and Lentil
 Features

18

A View from the Mushroom Capitol of the World

56
Deliciously Ella's
Autumn Bolognese

26
Vegan in Santorini
 CORINNA BELLIZZI

Corinna Bellizzi, MBA is a natural products industry

executive and omega-3 expert who pioneered the
growth of Nordic Naturals from less than $1 million to
over $100 million in annual sales. Given her concern for
Contributors
the future health of people and the planet, she shifted her
focus from fish-sourced omegas to algae in 2016. An activist
at heart, she launched her podcast, Care More Be Better, in 2021 to cover social and
ecological issues that affect us all. Today she leads Örlö Nutrition, a new brand that
features the world’s first carbon-negative omega-3s. She hosts a new podcast, Nutrition
Without Compromise, to support that effort where she covers health topics without
compromising your ethics, or the health of our home planet.

orlonutrition.com Podcast: Care More Be Better

ANN AND JANE ESSELSTYN

Ann Crile Esselstyn has been called "the Julia

Child of plant-based-cooking." She was an
award-winning English teacher for twenty-
seven years, all while juggling raising four
children, coaching, and figuring out how to
cook delicious and appealing plant-based, oil-
free food (pre-internet!). Ann's singular focus is
on creating recipes to prevent and reverse heart
disease, and she collaborates with her husband, Dr.
Caldwell B Esselstyn Jr., in counseling patients. Ann and her
daughter, Jane, also feature heart-healthy recipes on their YouTube channel.
Ann graduated from Smith College and received a master's in education from
Wheelock College. She lives in Cleveland, Ohio, next door to Jane. 

Jane Esselstyn, R.N., is a fresh, charismatic voice in the plant-based movement.

She brings her passion, energy, and can-do attitude to her presentations,
cooking demonstrations, and cookbooks. As well as being a nurse, researcher,
middle school sex ed teacher, and mother of three, Jane hosts a popular
YouTube channel with her spitfire mother, Ann Crile Esselstyn. Jane created
the recipes for the #1 New York Times bestseller Plant-Strong and The Engine 2
Seven-Day Rescue Diet. She is the coauthor of The Engine 2 Seven-Day Rescue
Diet with her brother, Rip Esselstyn and of The Prevent and Reverse Heart
Disease Cookbook with Ann, who is her next-door neighbor in Cleveland, Ohio. 

janeesselstyn.com jane_esselstyn_rn Jane Esselstyn

 CATHY KATIN-GRAZZINI

Cathy Katin-Grazzini is a plant-based chef and

cookbook author of LOVE the FOODS that LOVE
YOU BACK (Rizzoli International Publications, Inc.,
2022). She is Food Editor for VEGWORLD Magazine,

Contributors
and manages her blog, Cathy’s Kitchen Prescription,
where she shares her latest recipes and guidance on
sustainable, healthy, vegan cooking, nutrition, and lifestyle.

Cookbook: Love the Foods that Love You Back

cathyskitchenprescription.com
cathyskitchenprescription

HANNAH KAMINSKY

Hannah Kaminsky is the author of nine

plant-based cookbooks, including her newest
cookbook, The Every Day Vegan Cheat Sheet,
Real Food Really Fast, Sweet Vegan Treats, The
Student Vegan Cookbook, and creator of the
award-winning blog BitterSweetBlog.com. Follow her
at @bittersweet__ on Instagram for more photos, food, and musing.

Latest book: The Everyday Vegan Cheat Sheet

bittersweetblog.com
bittersweet__

THOMASINA MIERS

Thomasina Miers first arrived in Mexico aged

eighteen, she fell so in love with its food
that she went back to live there, opening a
cocktail bar in Mexico City and using her free
time to travel the country and cook with some
of Mexico's top chefs. After returning to London
and winning BBC2's MasterChef in 2005, Thomasina
opened the Mexican street food cantina, Wahaca. She is the co-editor
of Soup Kitchen and the author of Cook, Wild Gourmets, Mexican Food
Made Simple, Wahaca - Mexican Food at Home and Chilli Notes. Tommi
lives in London with her husband and two daughters.
 ELLA MILLS

Ella Mills is an award-winning cookery author,

entrepreneur and a champion of plant-
based living. She started off with the popular
blog, deliciouslyella.com, before releasing a #1
Contributors
app and writing the best-selling debut cookbook
ever in the UK, Deliciously Ella, which was named as
Amazon's biggest-selling book in the year of publication and was a New
York Times bestseller. She has since released a further three best-selling
books, including the fastest selling vegan cookbook, and built a social
media audience of 2.5 million people.

In 2015 Ella started working with her husband, Matthew Mills, and together
they have launched five ranges of plant-based food products into over
6,000 stores across the UK, with customers including Tesco, Ocado,
Morrisons, Waitrose, Starbucks, Holland and Barrett, Boots, Sainsburys and
more. They also have a deli in central London. In 2017, Ella and Matthew
won the Ernst & Young Rising Star Award at the Entrepreneur of the Year
Awards in London.

deliciouslyella.com

COURTNEY MCCULLUGH

Courtney is a passionate vegan who brings

a love for journalism, creativity, helping
local businesses, and animals together with
compassion. She aims to create content that
makes a difference. Through colorful, well-
researched, and unique content, she aims to always
educate and inspire her audience. With her social media
agency, Sprinkles Creative, she also assists businesses with their
branding strategy. She enjoys traveling the world to write for
VEGWORLD Magazine, an international vegan lifestyle publication,
promoting plant-based stories about vegan products, services, and
individuals from all walks of life.
 CHAR NOLAN

Char Nolan is a serious crusader for plant-

based education, armed with a degree in
public health from Philadelphia’s Temple

Contributors
University. She teaches nutrition and plant-
based cooking throughout Philadelphia, and
in many underserved communities. Char holds
a certificate in plant-based nutrition from
eCornell and completed Rouxbe’s Plant-Based
Professional Certification course in 2015. In 2019, Char completed post-
graduate course work in social media marketing at the University of the
Arts. When she is not cooking or teaching, she manages social media
accounts for several plant-based influencers.

Char prides herself on learning everything she knows about cooking from
growing up in her grandparents’ Italian restaurant. Her favorite vegetables
are Brussels sprouts and kale, of course. Char originally hails from Queens,
NY, but has lived in Philadelphia most of her adult life. She is a former
Peace Corps Volunteer.

SHRIYA SWAMINATHAN

Shriya is an animal rights warrior in

training at PETA’s Laboratory Investigations
Department. She is also a certified Vegan
Hospitality Consultant and founder of Nourish
by Shriya- her new consulting service that helps
restaurants attract vegan clients. A proud travel
foodie, she enjoys exploring local vegan cuisines! In her free time, you can
find her hanging out with the residents at the Gentle Barn Sanctuary,
while educating folks about the abundance of a vegan lifestyle.
Her precious companion pooch Halley joins her activism on the
#adoptdontshop message!
 M E E T O U R T E A M

the
dream
team

V e g W o r l d M a g a z i n e i s pa s s i o n at e a b o u t s tay i n g a h e a d o f t h e
r a p i d ly g r o w i n g t r e n d o f p l a n t- b a s e d / v e g a n . B e c a u s e o f t h i s
p a s s i o n , w e h a v e c r e a t e d a c o m m u n i t y o f r e a d e r s w h o s e l o y a lt y
is second to none.

Photo by product-school-unsplash
Publisher & Editor-in-Chief Food Editor Art Director
ALORA MIDDLETON HALE CATHY KATIN-GRAZZINI ANOKI CASEY
Cathy Katin-Grazzini, Food Editor at Anoki Casey is an Art Director,
Alora Middleton Hale (she/her)
VEGWORLD Magazine, is a plant-based Graphic Designer, Illustrator,
is a former educator turned socially
personal chef, nutritional coach, Animator, and Online Media
conscious social media manager
cooking instructor, and owner of Cathy’s Maker, specializing in identity,
and the Publisher & Editor-in-Chief
Kitchen Prescription LLC. Certified in outreach, and marketing creation
of VEGWORLD Magazine. Like so
Plant-Based Nutrition from the T. Colin for community-focused nonprofits
many others, Alora’s compassion for
Campbell Center for Nutrition Studies and groups. A vegan for over 20
all living beings began as a child.
at Cornell, Cathy is also a graduate of years, Anoki has been focusing his
Vegetarian from the age six,
Rouxbe Cooking School’s Professional professional career to more align
she has been vegan now for six years
Plant-Based Program. She has a with his personal passions, with
and strives to bring her passion for
B.A. from the University of Chicago, vegan living and animal justice
spreading the
attended graduate school at Harvard taking center.
joys of living a compassionate
University and received a M.A. from
lifestyle to all she does. Alora lives in
Johns Hopkins University. He has a B.F.A. in Graphic Design
Southern California with her husband
Cathy lives with her husband Giordano from Rutgers University and lives
and enjoys the arts, vintage fashion,
in Ridgefield, Connecticut. When she’s meditatively in sunny San Diego,
travel, and
not inventing and fermenting, she loves California.
eating nachos with extra guac.
to run, hike, and adventure travel atop anoki.net
alora.naturally their trusty Ducati.
Cathy's cookbook Love the Food that
Love You Back is available now from
Rizzoli International Press.
cathyskitchenprescription.com
cathyskitchenprescription

the the
dream
dream
teamteam
E D I T O R ’ S

Note
The end of summer is here, and
in its place, we welcome fall.
Here in the Northern Hemisphere, the
weather is becoming cooler, and the nights
are becoming longer. This change in season
can be the perfect time to slow down, take a
breath, and take stock before the busyness
and rituals of the holiday season take over.
It can also be an opportunity to turn inward
and connect with the self. In this issue, Los Angeles. We also share our experiences
we explore ways to embrace this seasonal traveling to Santorini, Greece and Puerto
change and slower rhythm in order to create Vallarta, Mexico, where we sampled the
space to nurture our inner worlds. incredible hospitality and delicious vegan
dishes these places have to offer. And, of
Seeing as fall is the peak of mushroom
course, we share a selection of vegan recipes
season, we also take time this issue to
from renowned vegan chefs and recipe
celebrate our fungal friends. Join us as we
creators that we know you will love.
visit the mushroom capital of the world,
learn about how mushrooms can support and We hope you enjoy this Fall Issue of

contribute to health, and enjoy recipes for VEGWORLD Magazine!

Mushroom & Nut Ground Beef and Lentil & With compassion,
Mushroom Bolognese.
Alora Middleton Hale
In this issue, we highlight a vegan alora.naturally
changemaker, Gwenna Hunter, and the
vegan food bank tackling food insecurity in

VEGWORLD 10 Fall 2022

 SIGN UP FOR
NEWSLETTERS

Delivered to your inbox weekly, our

VEGWORLD newsletters keep you up
to date with plant-based/vegan life-
styles. Look forward to recipes, news,
business, health, fashion, and more.

SIGN UP:
vegworldmag.com/newsletter

Photo by Brooke Cagle on Unsplash

LIFESTYLE

Photo by Japheth Mast on Unsplash

 VEGWORLD's

Top Picks
Brami
Snacking
Lupini
Beans

We hadn't heard of
Lupini beans until we
tried Brami Snacking
Lupini Beans, lightly
pickled beans marinated
in fresh ingredients like rosemary
and garlic. These superbeans are high in protein
and fiber and low in sugar, making them a healthful
addition to snacks and meals, and are offered in many
tasty flavors, like Sea Salt & Vinegar, Garlic & Rosemary,
Chili & Lime, Hot Calabrian Pepper, and Balsamic &
Oregano. Toss them in your bag for an on-the-go snack,
top your salads, add to charcuterie boards for added
variety, or add to dishes like bowls and stir frys. We
love the convenience of having a healthy and satisfying
snack that's ready to go for any adventure.

VEGWORLD 14 Fall 2022

 L I F E S T Y L E

Country Crock
Plant Cream
It cooks, it bakes, it whips! Country Crock
Plant Cream is a heavy whipping cream
alternative that's dairy-free, soy-free,
and an easy 1:1 swap with dairy. We love
how versatile Plant Cream is - use it to
make whipped cream, delicious soups,
creamy pasta dishes, and so much more!

SorBabes
Gourmet
Sorbet Bars
Just say no to boring vegan
ice cream! SorBabes gourmet
sorbet bars come in four
delectable flavors - Wildberry
Crisp, Strawberry Crisp, Mango
Coconut Crunch, and Vanilla
Caramel Crunch. We love
that SorBabes gives us dairy-
free options that are super
indulgent and creamy, and
we're big fans of the shell
coatings each bar is dipped in.

The Fall Issue 15 VEGWORLD

 Cocokind
Tinted Lip Shield
Cocokind's Tinted Lip Shield not only adds a nice
glossy color to lips but also protects against both UVA
and UVB rays. Thanks to SPF 24, this lip SPF helps
protect from sunburn, skin damage, early aging, and
environmental stress. The tint color is a flattering
neutral shade, and we love that it's easy to protect our
lips while also keeping them glossy and moisturized.

Ellis Brooklyn
SUPER AMBER
Eau de Parfum
Looking for the perfect fall scent? Ellis Brooklyn's
SUPER AMBER perfume is a cozy scent featuring notes
of Amber, Vanilla Orchid, Virginia Cedarwood, and
Musk. Designed to bloom once it interacts with your
skin's own unique chemistry, this perfume makes
a great gender neutral signature scent for fall. We love
that SUPER AMBER is free from fragrance allergens
and that the glass bottle can be reused or recycled.

VEGWORLD 16 Fall 2022

 L I F E S T Y L E

Homecourt Candles
Homecourt's candles come in four scents - uplifting Steeped Rose, crisp and bright
Neroli Leaf, invigorating Cipres Mint, and grounding Cece. Each candle is hand-poured
into a kiln-fired ceramic vessel and offers 60 hours of burn time. We love that the candles
are clean-burning and that they provide a strong scent throw, filling your room with
lush fragrance - no weak scented candles, here!

The Fall Issue 17 VEGWORLD

 A View from the
Mushroom Capital
of the World
by Char Nolan | Photos courtesy of Phillips Mushroom Farms and Char Nolan

People who live in Chester County, PA take mushrooms so seriously that

on New Year's Eve, a mushroom-shaped crystal ball drops at the arrival of
the new year in Kennett Square, PA. Located 35 miles west of Philadelphia,
this quaint little town is known as The Mushroom Capital of the World. It
produces over a million pounds of mushrooms per day and is responsible for
growing 68% of the nation's 946 million pounds of mushrooms annually.

VEGWORLD 18 Fall 2022

Phillips Mushroom Farms,
based in Kennett Square,
is the largest grower of
specialty mushrooms and a
leader in overall mushroom
production. For over 90 years
and through four generations,
the Phillips family has focused
on innovation and quality to
provide consumers with the
best-tasting mushroom.

In 1927, mushroom farming

was re-directed by mushroom
pioneer William Phillips
when he experimented with
ice to control temperatures
in mushroom houses. This
innovation led to growing
mushrooms all year. Today,
Phillips produces more
than 57 million pounds of
mushrooms per year, 

Linda Phillips Steller is the

manager of the Woodlands
at Phillips. Once the family
farmstead, the 250-year-old
home was converted to a retail
store on the same property
as a mushroom museum and
several mushroom houses. The
shop is housed in the original
1828 family farm home that
the Phillips family acquired in
1890. Visitors can also see the
Farm's mushroom exhibit to
learn about the Farm's history
and the science of mushroom
growing. Other larger farms
are located throughout
Chester County.

The Fall Issue 19 VEGWORLD

Mushroom
Nutrition
I caught up with my friend
and registered dietician,
Anthony Dissen, MPH,
MA, RDN,  CPH, a tenured
instructor of health science
at Stockton University in
Stockton, New Jersey, to
talk about the nutrition
behind mushrooms. He says,
"Mushrooms are reliable
sources of riboflavin, niacin,
and pantothenic acid, along
with the minerals selenium
and copper. For vegans, this
is good news, as those eating
a vegan diet have often been
found to have lower intakes
of selenium, especially when
compared to people who
eat finfish and shellfish."
For the record, a cup of
raw mushrooms contains
2.2 grams of protein.
VEGWORLD
According to the Mushroom
Council, all mushrooms
contain some vitamin D1,
but mushrooms have the
unique ability to increase
vitamin D amounts due
to UV light. Similar to
humans, mushrooms
naturally produce vitamin
D following exposure to
sunlight. The plant sterol,
ergosterol, converts to
vitamin D when exposed
to light. The "morrel" of
the story is to eat your
mushrooms!
If you're wondering about
"raw vs. cooked," Dissen
adds, "Ideally, mushrooms
should be consumed
cooked, as raw mushrooms
can contain harmful toxins
and pathogens that are
deactivated when cooked."
20 Fall 2022
 L I F E S T Y L E

More on Selecting Portobello or

Mushrooms
Perhaps you've cruised
the produce department
wondering about all the
mushrooms–which to
use? How to choose the
best mushroom? Which
mushroom has the best
texture? Can you make a
sturdy veggie burger or
mushroom crabcake? It's
time to think outside the
mushroom cap and look at
other mushrooms and how
you can incorporate them
into your diet.
and Storing
Mushrooms
Many grocers will sell loose
mushrooms in chilled bins.
Picking loose mushrooms
is always your best choice.
The mushrooms should
be firm, fresh, and with a
smooth cap. A closed veil
under the cap indicates a
delicate flavor. If you see
an open veil with exposed
gills, you will have a richer
flavor. A veil (velum) is one
of several structures in
fungi, especially the thin
membrane that covers
the cap and stalk of an
immature mushroom.
Portabella?
In Northern Italy,
portobella mushrooms
are called "cappellone,"
which means "big hat". 
The portobella is a large
dark, mature, cultivated
mushroom noted for its
meaty texture that is of
the same variety as the
cremini, sometimes called
"Baby Bella."  If you have
noticed two spellings, the
Mushroom Council is trying
to standardize the spelling
to portabella. Whichever
spelling you use, they're
delicious in many recipes,
from mushroom burgers
to stews.

If you are buying pre-

I find the portabella to
have a texture that works
well in making burgers
and stews. If I am making
a mushroom steak,
maitake, also called Hen
of the Woods, is perfect
for creating a robust and
well-textured mushroom
dish. Many chefs use the
pompom (lion's mane) to
create plant-based crab
cakes because of their
flaky texture.
packaged (with plastic
wrap) mushrooms, check
the mushrooms for color
and any bruised areas.
As soon as you get home,
transfer the mushrooms
to a brown paper bag so
the fungi can breathe.
Mushrooms will stay
fresher and last longer
when stored in a brown
paper bag closed at the
top and refrigerated. At
the Phillips, all varieties of
mushrooms are stored in
brown bags and ready
for purchase. 

The Fall Issue 21 VEGWORLD

New Trends in Mushrooms
Mushrooms have become the new trend in
foods, from teas, soup mixes, skin creams,
and more. Here's a quick look at a few
favorites at the Woodlands:
Coffee
I was drawn to many
new products that were
mushroom-based, but what
stood out most was maitake
coffee. Phillips dehydrates
the mushrooms and sends
them to West Chester-based
Golden Valley Farms Roasters,
a family-owned roastery of
organic and fair-trade coffee.
With an eye on local relationships, it was
important for Phillips to find a coffee roaster
whose message matched theirs. The coffee
is robust, the taste is smooth, and it doesn't
taste like mushrooms. It is suggested to use
a French press for preparing the coffee. The
coffee is solely available at the Woodlands.
According to Maryann Baldassarre from
GVFR, "Mushroom-infused coffees are quite
popular. People report that mushroom
coffees can add nutrients, support brain
function, and support healthy blood sugar.
Others also report that mushroom-infused
coffee can be a de-stressor."
Mushroom Jerky
When Portland-based Michael
Pan, founder of Pan's Mushroom
Jerky, visited his extended
family in Malaysia in 2008, he
tried many new foods. His family fed him a
snack he couldn't quite identify. It turned
out he was eating a shiitake mushroom. He
VEGWORLD 22
admits to falling in love with the flavor
and texture of this snack. He knew at first
bite that it was something he wanted
to share with the rest of the world. He's
proud to share a family recipe in every
bag of Pan's Mushroom Jerky.
Pan says, "As attitudes change about
how our lifestyle choices impact global
climate change, animal welfare, and
personal health, people are choosing
to add more plant-based foods to their
diet." Mushrooms are an approachable
plant-based option. 
Chocolates
Earth and Star produces a delicious
lion's mane chocolate bar called SALTY. A
full line of Earth and Star is available at
Phillips, and I can tell you
that as chocolate bars go,
it was "calmly" sweet, with
a beautiful fruity aroma
and a creamy mouthfeel.
Its taste was not astringent
at all, and no mushroom
flavors were deducted. It
might be delicious in your
favorite chocolate chip
recipe! As the folks at Earth
and Sun say, "the future is fungi."
Research shows that combining
mushrooms and chocolate allows one
to benefit from two great superfoods.
Mushrooms are reportedly one of
nature's greatest healers, powerful
enhancers of the immune system, and
rich in immune-activating beta-glucans,
minerals, vitamins, antioxidants, and
polysaccharides, not to mention the
vitamin D1.
Fall 2022
Back to Basics
Just eat mushrooms. They are a versatile ingredient in any
plant-forward dish. Registered dietician Dissen prefers a
roasted mushroom cap stuffed with bread crumbs, garlic,
nutritional yeast, ground walnuts, and fresh basil.

My favorite mushroom recipe comes from Rouxbe, the online

cooking school. It's called mushroom meat and works well
with everything from tacos to pasta sauce. And it is oil-free.

Putting a Cap on Mushrooms

The most important thing about mushrooms is buying fresh mushrooms and storing them
in a brown paper bag. Whether you air-fry them, roast them, or use them in sauces, you
cannot go wrong. If you're in Kennett Square, stop at the Woodlands and hear firsthand
the rich history of mushrooms and their importance on your plate.

The Fall Issue 23 VEGWORLD

Nourishing Food for All
Los Angeles Welcomes
its First Vegan Food Bank
to Tackle Food Insecurity
by Shriya Swaminathan

Spiritual Activist and Total Liberation Advocate, Gwenna

Hunter, is an inspirational force to be reckoned with. When
a supernatural experience of embodying a cow in her
entirety jolted Gwenna with a personal reckoning that our
fellow animal brothers and sisters can feel love, she deeply
connected with the philosophy that all life is one. Motivated
by this momentous spiritual awakening, she set out to pursue
her passion for creating a kinder, compassionate, just world
for all. She became immersed with nonprofit organizations,
participated in grassroots animal rights activism and
advocacy, and became voraciously involved in human rights
spaces. These experiences fueled Gwenna’s founding of
Vegans of LA, an organization geared towards celebrating
diversity in the vegan movement and addressing food
insecurities in LA by enhancing access to nourishing plant-
based foods.

In 2020, she founded Vegans for Black Lives Matter during

the height of the nationwide protests sparked by the murder
of George Floyd, to facilitate respectful dialogue on how
different social justice movements share more similarities
than differences and to emphasize the value of allyship
among one another. Through her work, Gwenna seeks to
educate, empower, and elevate the status of ALL living beings
who are marginalized by elitist power structures. Gwenna’s
journey is inspired by her effervescent spirit that guided her
to an unwavering commitment to service.

VEGWORLD 24 Fall 2022

 L I F E S T Y L E

NOURISHING COMMUNITIES
WITH THE POWER OF PLANTS
As Gwenna continued to learn about the interconnectedness of different
social justice movements, she was confronted with the revelation that
she herself grew up in a food desert, lacking access to grocery stores and
healthy, nutrient-rich foods. “There were a couple of convenience stores
and a Popeye’s where I grew up…only a few years ago did I realize that
I only had access to what I thought was ‘food’ and not to fresh produce,
whole grains, and foods that heal us,” she recalls.

Gwenna staunchly believes that access to healthy, wholesome, delicious,

plant-based foods should be a fundamental right and not a privilege
reserved for a select few. Driven by this core, Vegans of LA launched the
Vegans of LA Food Bank in partnership with Hope On Union Food Bank.
While a predominant focus is on fresh fruits, vegetables, and whole-plant
foods, several leading plant-based businesses have also stepped forward
to support the Food Bank. Hodo Foods, Good Catch, Hilary’s, and Unreal
Deli–to name a few–are motivated by the Vegans of LA Food Bank and
are contributing their revolutionary products so those living in areas with
a dearth of access to plant-based foods can enjoy and be fueled by the
power of plants! 

The Vegans of LA Food Bank is open on the third Thursday of every month
from 8:00-11:00 am. Since its recent launch in May 2022, the Food Bank has
received overwhelming support from the community and fed thousands
of people with healthy, plant-based foods. As a testament to the inspired
influence from their partnership with Vegans of LA, the Hope on Union
Food Bank has also started incorporating more vegan food in their own
community work! Patrons of the Food Bank also receive educational
literature about veganism that is simple, informative, and welcoming.

Starting in the Fall of 2022, Vegans of LA will be expanding their work to

reach colleges and universities in Southern California to bring awareness
to food insecurities experienced by thousands of students, and afford
them access to healthy vegan foods.

“Food worthiness is a human right. In providing

plant-based foods to communities in need we empower
them with new food choices and in turn, we create
a more sustainable world.” — Gwenna Hunter

The Fall Issue 25 VEGWORLD

Exploring
Santorini
Our vegan
adventure in
Santorini,
by Courtney
Greece! McCullagh

VEGWORLD 26 Fall 2022

From ancient ruins to breathtaking natural
landscapes like dormant volcanoes, panoramic
mountain-top views of the ocean, and even
black sand beaches, traveling to beautiful
Greece is a must. I don’t know if it’s possible to
say how magical of an experience seeing the
enchanting land of Santorini truly was, but just
about everything I’ve ever heard about Greece is
true – it really is the “land of the Gods”! As if that
all isn’t enough to come for, you will want to stay
for the vegan food!
Vegan and Eco-Friendly
Accommodations
On our trip, we stayed at Ethos Vegan Suites, an
all-vegan hotel, with owners Artemis and Coskun,
who certainly showed us true Greece hospitality.
If there’s one thing we learned during our stay,
the Greeks know how to eat in abundance! The
food was fresh and colorful, with fruits and
veggies straight from the land! There was not
one meal that even had any faux meats - just
pure veggie and grain goodness!
Each morning we woke up at Ethos Vegan Suites,
we were treated to an incredible, handmade
meal by Artemis & Coskun. It was truly a special
treat that we will never forget. They even
made my husband a special carrot cake for his
birthday, as well as an authentic Greek mezze
platter, complete with handmade hummus,
The Fall Issue 27
vegan tzatziki, dolmas, and pita! We looked
forward daily to seeing what exciting items
they were whipping up next!
Aside from their culinary talents, Artemis
and Coskun ensured we were set for success
on our entire trip. They assisted with our
activities outside of the hotel, including
scuba diving excursions, even calling the
scuba company ahead for us to let them
know that we were celebrating a vegan
birthday. Thanks to the heads-up, the team
at the scuba company prepared a vegan
brownie and sang Happy Birthday to
my husband!
Artemis and Coskun also helped us set
up our car accommodations and mapped
out the best beaches to visit. They also
educated us on the history of certain areas,
telling us what times were best to go to
avoid the big crowds. They even ensured
we got the best night’s sleep every night by
providing ear plugs for our sensitive ears to
drown out the late-night Greek partiers. The
Ethos team went above and beyond, making
us feel like their long-time friends.
As if we needed any reason outside of Ethos
being a fully vegan and eco-friendly hotel,
Artemis and Coskun ensured every moment
of our stay was comfortable, memorable,
and absolutely magical.
VEGWORLD
Santorini’s Vegan Eats
Each of the all-vegan restaurants we visited in
Santorini just happened to be within walking
distance from Ethos Vegan Suites!

We went to OHH BOY SANTORINI twice to try

their vegan options for dinner and brunch.
Both menus were truly unique and delicious,
and the view from their dining area alone left
us speechless, as it overlooked the volcano
and oceanside. From vegan burgers to fluffy
pancakes, OHH BOY SANTORINI satisfied all of
our cravings and left us stuffed!

Veganissimo is the newest vegan restaurant in

Santorini, and they sure did know how to show
off a colorful spread! We had super one-of-a-
kind meals, like their purple potato purée with
tomato sauce and fresh green salad. They even
served one of the best brownies and strawberry
vegan ice creams I’ve ever had! We are so glad
they’re open in Santorini now!

VEGWORLD 28 Fall 2022

 L I F E S T Y L E

5Senses recently celebrated being

open for a year in Santorini, and they
were the definition of “fine dining”
vegan style! We felt so fancy with
their eggplant rolls, elevated “chicken”
strips, and even vegan Greek
frozen yogurt!

Now, not only can you go to Greece to

see the mystical magic of the horizon
and bask in the ancient history, but
also to feast on authentic Greek dishes
that are entirely vegan, thanks to
Ethos Vegan Suites and the many great
vegan and vegan-friendly restaurants
in Santorini.

The Fall Issue 29 VEGWORLD

 Vegan in
Puerto Vallarta
Our stay at the Westin Resort & Spa,
Puerto Vallarta

By Courtney McCullagh

VEGWORLD 30 Fall 2022

A
stunning resort town on Mexico’s Pacific
coast in the state of Jalisco, Puerto Vallarta
is a popular vacation destination known
for its beautiful beaches, marine life, water
sports, and postcard views. The seaside
town is also recognized for its food, cited as
the second gastronomic capital in Mexico.
But are there good options for vegans to
eat while visiting? We were invited to visit
the Westin Resort & Spa, Puerto Vallarta
to try their new Wellness Menu, and we
are excited to say that eating vegan in
Puerto Vallarta was a tropical, colorful, and
delicious experience!

As one would imagine, being located near

the ocean and tropical forests, the climate
of Puerto Vallarta invites opportunities
to explore many fresh fruits and unique
vegetables. With the abundance of colorful
fruit on offer, we definitely had our fill
with every meal, but the fruit wasn’t the
only vegan option available to us. We
were honored to experience the vegan
options on the resort’s new Wellness Menu.

The Fall Issue 31 VEGWORLD

Available at their restaurants, as well as for 24/7 in-room
dining service, the vegan options on the menu include:
• Tofu Poke Bowl
• Matcha Pancakes
• Vegetable Risotto
• Vegan Arroz con Leche
• Tofu Enchilada
• Avocado Mousse Chocolate Cake
• Vegan Charcuterie Board Picnic Basket! (our
personal favorite!)
• In-room dining options 24/7 with Wellness Menu
items (which included any of the vegan options)

We were blown away by how delicious and beautiful

everything was, not to mention the kind and
accommodating staff that carefully explained the vegan
options to us. Hector, the head chef at the Westin Resort
& Spa, Puerto Vallarta even tested some new vegan menu
items on us that he plans to put on the menu by this
December! Aside from the delicious food, we were also
kept well-hydrated during our stay, thanks to the array of
refreshing beverages, including amazing mocktails made
with fresh fruit juices.

VEGWORLD 32 Fall 2022

 With the food being so satisfying and nutritious,
we were able to explore the many activities
that the Westin has to offer, such as paddle
boarding, bike riding, and fitness facilities. We
even indulged in their eco-friendly massages! For
every activity we did, we felt even more relaxed
and better connected to the ocean and the
nature that makes Puerta Vallarta such
a beautiful destination to visit.

Whether traveling for business, on a romantic

getaway, or simply exploring the tropics with the
family, it is easy to be vegan in Puerto Vallarta
with the help of the Westin Resort & Spa, Puerto
Vallarta team, and the hard work they have put
into creating their Wellness Menu!

The Fall Issue 33 VEGWORLD

Balance
Your
Fats,
Balance
Your
Health
Vegetarians and vegans are often concerned
about whether they are getting the right
amount of key nutrients to support their
long-term health and success, especially when
they have high protein requirements. Many
assume that their fat consumption is balanced
between omega-3s and omega-6s, given their
dietary choices, but that isn't always true.
Omega-6s lurk in many vegetarian and vegan
foods, and it can be hard to get enough of the
critical omega-3s, eicosapentaenoic acid (EPA),
and docosahexaenoic acid (DHA). This article
explores why your balance might be out-of-
whack and what you can do to correct it.
Omega-3s and omega-6s comprise a set of fats
referred to as essential fatty acids. They are
called essential because our bodies cannot
create them on their own; therefore, we need
to consume them in the food we eat. These
VEGWORLD
By Corinna Bellizzi
important fats are involved in regulating
inflammation in the body, transmitting
information from cell to cell, trafficking
nutrients, and eliminating toxins. In short,
they are involved in more processes within
our body than you think. And these two
sets of fats need to be consumed in balance
to achieve optimal health. Current data
states that, generally speaking, Americans
consume 15 - 20 times more omega-6
than omega-3. That truth does not shift
dramatically with a plant-based diet unless
you're specifically working to balance your
consumption of omega-3 and omega-6-
containing foods.
Getting enough omega-3 in a dietary world
that seems to be constructed of highly
processed foods can be really tough to
do. It's even harder to get the most highly
34 Fall 2022
 L I F E
bioactive EPA and DHA since they don't occur in
terrestrial plant sources.
While your body can turn the plant-based omega-3,
alpha-Linoleic acid (ALA), into EPA and DHA, the
process is slow, and the yield is low. To improve
your chances and balance your fats, it's best to
reduce your consumption of omega-6-containing
foods and up your consumption of omega-3-
containing foods.
So, where are omega-6s hiding in the foods you
already consume? And what can you do to
increase your omega-3s?
Reduce Consumption of Foods High In Omega-6
The first step in balancing your fats is to reduce
your consumption of omega-6-containing foods.
Omega-6s lurk in most highly processed foods
in canola, safflower, corn, peanut, and soybean
oils. These oils are almost exclusively omega-6s.
Omega-3 levels that might have been naturally
present in these oils are actually reduced in
processing in order to improve their shelf life.
So, to reduce your consumption of these omegas,
follow these simple steps:
The Fall Issue
S T Y L E
• Stop cooking with seed and legume oils. Full
stop. There are healthier alternatives.
• Sautee or bake savory foods with olive oil or
avocado oil. Both olive and avocado oils are
high in the non-essential but important fat,
oleic acid, an omega-9 that is heart-healthy.
While these fats have a lower smoke point,
they can still be used in low-mid temp
sauteing and baking. Unfortunately, you
can't use flax oil for cooking because its
flash point is so low.
• Cook high-temp foods with coconut oil.
Coconut oil is high in medium chain
triglycerides and has a high flash point.
Replacing other solid fats with coconut oil is
health-promoting.
• Stop consuming breaded or fried foods. This
is especially important when you dine out
because you won't be able to replace that
oil with coconut oil or, if you consume dairy
products, ghee.
• Make your own salad dressing. Salad
dressing might boast "olive oil" on the front
panel, but when you dig into ingredients,
it's often the 4th or 5th ingredient, after
35 VEGWORLD
 things like soybean oil or canola oil and
vinegar. You can choose from a plethora of
health-promoting oils that do not contain
canola or soybean oil to make your salad
dressing, from olive oil to walnut oil to
flaxseed oil. Walnut oil and flaxseed oil
have an added benefit – they contain the
omega-3 ALA and can help augment your
omega-3 levels.
• Avoid all foods that contain trans fats
(partially or fully hydrogenated oils).
Read your labels. Often you'll notice
partially or fully hydrogenated oils in
"other" ingredients, even though the
product may say it has zero grams
of trans fats. This can be misleading.
Generally speaking, focus on consuming
whole foods and no highly processed
foods. This will ensure your chances of
consuming omega-6 and omega-3 in
balance is simply easier. Getting to that
1:1 ratio can be in sight!
VEGWORLD
Increase Your Consumption of
Foods That Contain Omega-3s
While you can always augment your omega-3
consumption by taking a supplement or two,
finding ways to integrate foods that are higher
in omega-3s into your diet provides a stronger
foundation for health. Supplements with EPA and
DHA from algae can then be the icing on the cake
that protects and preserves your health for the
long term.
So, what foods should you eat more of to
increase your omega-3 levels?
• Eat walnuts, walnut oil, flax seeds, and flax oil.
The walnut is higher in the omega-3 alpha-
Linolenic acid than other fats, as is flax. By
consuming these nuts and seeds, as well as
their oil, you are supplying your body with an
important omega-3 building block. While this
is not a direct source of EPA or DHA, it is still a
very healthy (and tasty) fat that you can use in
low temp foods.
36 Fall 2022
 L I F E S T Y L E

• Consume DHA Fortified Foods. Algae oils
high in DHA have been used for some time
to augment the nutrition of a few core
foods, including baby formula and protein
drinks.
• Aim to consume more whole foods,
including fruits, vegetables, nuts, and lean
protein. Taking a "whole foods" approach
to nutrition will limit omega-6 consumption
and point you in a safer direction.
• Take an omega-3 EPA + DHA supplement,
preferably from a sustainably sourced
and highly bioavailable algae source in
the polar lipid form. This both ensures
you absorb more of the omegas and that
you don't experience a fishy burp. I like
Örlö Nutrition. Orlo's omegas are in the
polar lipid form for 3x the absorption over
traditional fish and algae oils. You get more
with less in an easy-to-swallow pill that
won't give you a fishy burp.
When you reach your ideal ratio, you'll notice
a few key benefits, from having more supple
skin with fewer breakouts to greater joint
comfort, clearer vision, and a clearer mind.
Your energy levels will be more stable, and
your ability to tackle the stressful challenges
of your everyday life will seem easier. When
our bodies are in balance – when we reach
homeostasis – life is simply better. You may
not be able to put your finger on it – but you
will feel better.
For additional resources and to learn more
about omega-3s, visit https://orlonutrition.
com/blogs/news.

If you're vegetarian and on your path

to vegan, you might consider adopting
Jonathan Safran Foer's recommendation
from his recent book We Are The Weather. He
suggests that we give up all animal products
before dinnertime. This approach helped
me eliminate milk from my diet, and I'm
on my way to eliminating cheese, yogurt,
and butter next. Eating this way will reduce
your consumption of saturated fats and the
omega-6, AA (arachidonic acid) which can be
high in dairy products.

The Fall Issue 37 VEGWORLD

 How Mushrooms
Can Support Our
Immunity and
Contribute to Health

VEGWORLD 38 Fall 2022

 L I F E S T Y L E

Mushrooms are fascinating. Since an immemorial

time, they’ve been used as everything from fire
starters to construction materials. However,
mushrooms also have an illustrious history as
immune supporters. So how do mushrooms
support our immunity and contribute to health?

They Provide Nutrients

and Antioxidants
Medicinal mushrooms can contribute to a healthy
diet. They’re rich in B vitamins and aid in creating
red blood cells. This keeps the body properly
oxygenated. This is important since your cells
require oxygen to make energy. Mushrooms are
also a great source of Vitamin C and choline. Both
protect your body from free radicals, which can
introduce harmful compounds that can cause
digestive and viral issues. Overall, the nutritional
value of mushrooms packs a serious punch.
Building the Immune System
How To Use Medicinal Mushrooms
for Immune Support
Mushrooms are incredibly versatile. They’re very easy
to add to your diet. You can find blends in tincture or
powder form to add to a daily smoothie or, of course,
your favorite cup of tea. Mushroom blends are
also sold in pill form if you’re not a fan of the taste.
Both Chaga and Reishi mushrooms are immunity
powerhouses in their own right, so it’s good to have
some on hand if you’re feeling under the weather.
Of course, the most common way to incorporate
mushrooms into your diet is by cooking them. Some
mushrooms even help fight cancer cells!

Medicinal mushrooms modify something called Fortunately, if all the new products featuring them
cytokines. Cytokines are anti-inflammatory is anything to go by, our fungal friends are certainly
messengers secreted by the immune cells in your here to stay. So, add them to your food, learn to
system. Various mushroom compounds can help grow your own, and reap the benefits of the
support T cells, antibodies, and B cells to work wonderful mushroom.
more efficiently in the body. This, in turn, leads
to anti-inflammatory cytokines working more
efficiently in the body. Meanwhile, mushrooms
also suppress inflammatory functions found
within cytokines. This two-pronged approach
makes mushrooms a powerhouse since their
nutritional value is also off the charts. This is why
they’re so helpful in supporting our immunity and
contributing to our greater health. 

The Fall Issue 39 VEGWORLD

 Nurturing Your
INNER WORLD
Five ways to slow down, turn inward, and
nurture yourself this season
We live in a culture of busyness and immediacy. We are often so focused on the seemingly
never-ending to-do lists of our day-to-day lives that it can be challenging to know when
to slow down. The autumn season, with its slower rhythm and longer nights, can be
a welcome opportunity to take a breath, turn inward, and connect with our inner selves.

VEGWORLD 54 Fall 2022

 What does it mean to turn inward?
Like turning outward, turning inward
is a method of paying attention.
Specifically, it is a method of tuning
in to your body, your thoughts, and your feelings. Rather than looking to the outside
world for affirmation and solace, turning inward and nurturing your inner world is an
essential form of self-care that can bring contentment, happiness, and healing.

Create Space
Create a safe and welcoming space for yourself. Give your home a nice cleaning and
sprucing up, making it a place you can feel comfortable and relaxed in. Appeal to your
senses - bring in candles or essential oils in your
favorite scents, play music that inspires and
uplifts you, and display items and colors that bring
you joy.

Connect with Nature

Exposure to nature has been linked to many
benefits, from lower stress and better mood
to improved memory and sleep. Find ways
to connect with nature in your everyday life.
Whether you take daily walks, set out on weekend
hikes, or simply enjoy the sunrise or sunset from
your patio, communing with nature is a wonderful
way to help your inner self flourish.

The Fall Issue 41 VEGWORLD

Honor Your Body
It can be easy to take our bodies for granted - forgetting to eat, skipping out on sleep in favor
of working a little longer, and not allowing our bodies adequate time to rest after movement.
Take time to listen to and honor your body. Prioritize sleep, eat foods that make you feel good,
practice a form of daily movement (walking the dog, taking the stairs at work, yoga, etc.), and
honor your hunger cues. Don’t forget to prioritize your mental health as well. Protect your
energy by setting boundaries and letting go of what no longer serves you.

Relax and Reflect

Embrace the earlier autumn nights
and allow yourself time to reflect
on your day. Reflecting allows your
brain the opportunity to pause, sort
through the experiences of the day, and
create meaning. Indulge in warm and
comforting baths. Set time aside before
bed to write in a journal. Practice a
guided meditation. End your day with
gratitude and write a list or verbally
express what you are grateful for. It can
be easy to feel like you are too busy to
add reflection to your day, but doing
so will allow you the opportunity to
recharge, be more intentional, and live
more purposefully.

VEGWORLD 42 Fall 2022

 Limit Your
Screen Time
We are always hearing about the
benefits of limiting our screen
time, but it can be challenging
to put this into practice.
Smartphones and tablets come
with many benefits. They
help us stay up-to-date on the
news, they allow us to connect
with family and friends, they
help us do our jobs, and they
can provide almost limitless
entertainment. Still, there
can be benefits in giving our
minds a break from everything
stored in those glowing boxes
of information. Become a
mindful media user. Rather
than spending hours scrolling
through social media threads
that can heighten your anxiety,
take time to enjoy activities
that can help you feel more
present and relaxed, such as
reading, drawing, journaling,
meditating, etc.

The Fall Issue 43 VEGWORLD

 Food is really and truly
the most effective medicine .
- Dr. Joel Fuhrman

Photo by Edgar Castrejon on Unsplash

RECIPES

Photo by Edgar Castrejon - unsplash

Mushroom & Nut
Ground ”Beef "

by Char Nolan

Rouxbe is the world's largest online culinary school. Instructors consist of world-class
chef instructors and former culinary school executives dedicated to teaching culinary arts
globally. The Rouxbe Plant-Based Certification is a six-month program and one
that I attended as a student. At present, I am a member of the Rouxbe instructional
culinary team.
While there are several mushroom recipes on the Rouxbe website—this one is my favorite
because it is oil-free! I use a low-sodium Tamari to reduce the sodium and make it
gluten-free. This recipe appeals to all and is a favorite for all party-goers. Buen provecho!

VEGWORLD 46 Fall 2022

Serves 3 cups | Prep time 15 minutes
Bake time 40 to 50 minutes
or 4 to 5 hours in a dehydrator

Ingredients
• 2 gloves garlic (or 1 1/2 tsp garlic powder)
• 1/2 cup walnuts
• 1/2 cup sunflower seeds
• 2 tsp onion powder
• 1 tsp ground cumin
• 1/2 tsp freshly ground black pepper
• 4 cups cremini mushrooms, washed
• 2 tsp tamari or soy sauce

Directions 
Note: Feel free to play around with the type of nuts and spices in this mixture—sesame
seeds, almonds, onion powder, chili powder, coriander, and spice mixes such as garam
masala all work well in flavoring the mixture.
1) To start, preheat the oven to 350°F (176°C). Alternatively, this mixture can be
dehydrated in a dehydrator for 4 to 5 hours.
2) Using a food processor, pulse the garlic a few times if using fresh. Then add the nuts
and spices, and pulse again. Then add the mushrooms and tamari and pulse until there
are no longer any big pieces of mushrooms left. Depending on your food processor, you
may need to do this in 2 batches, as you don't want the mixture to be too fine. However,
don't be too worried about it, because even if over mixed a bit, this mixture will still
turn out well.
3) Next, place the mixture onto a parchment lined baking sheet and bake for 15 to 20
minutes. Then remove from the oven and fold and turn the mixture over. Place back
into the oven and bake for another 15 to 20 minutes or until cooked and dark brown
in color.
4) If dehydrating, place onto dehydrator sheet, press the mixture flat and dehydrate at
118°F (47°C) for 4 to 5 hours. The mixture will darken and dry out quite a bit.
5) Once done, remove from the oven and use as a filling for dishes such as burritos, tacos,
or vegetarian cabbage rolls. This mixture is also good sprinkled on salads or rice. It is
even good in lasagna. Really, anywhere you might want to add ground beef, try using
this delicious plant-based mixture instead.

Recipe reprinted with permission from Rouxbe Online Cooking School.

Photos courtesy of Rouxbe Online Cooking School and Char Nolan

The Fall Issue 47 VEGWORLD

Kabocha Gnocchi
with Miso Browned Butter
From The Everyday Vegan Cheat Sheet
by Hannah Kaminsky
Also known as beurre noisette in
French, the direct translation of
“hazelnut butter” is a far more
elegant way of describing this
rich nectar. Alluding to the toasty,
hazelnut-like flavor derived
from a quick flash in the pan,
the application of gentle heat
transforms everyday cooking fat into
an otherworldly substance, redolent
with complex savory notes that
heighten the inherent umami of an
ingredient luck enough to anointed.
Obstinate, old-school chefs would
have you believe that this decadent
liquid gold can only be made with
dairy, but au contraire, I’ve found
that the same process works just
as well with vegan butter. Better
yet, it caramelizes faster in a sheet
pan with more direct contact to the
hot surface, quickly going to work
searing pillows of potato gnocchi
and mellow Japanese pumpkin.
Autumnal sage becomes shatteringly
crisp in the process, perfuming the
whole dish with an earthy aroma.
Pecans add the final crunchy bite,
but if you’d like to further the
theme, chopped hazelnuts would
be a natural match.

VEGWORLD 48 Fall 2022

 Prep time 10 minutes | Cook time 40 minutes | Makes 4 - 5 Servings

Ingredients

• 1/2 cup vegan butter • 25 - 30 leaves fresh sage

• 1 14 - 16-ounce package potato gnocchi • 1/8 teaspoon ground nutmeg
• 1 small kabocha squash (about 2 pounds), • 1/2 cup raw pecan halves
seeded and sliced into 1/2-inch wedges • 3 Tablespoons chickpea miso
• 1 yellow onion, halved and sliced • 2 Tablespoons lemon juice
• 3 cloves garlic, minced

Directions

1 - Preheat your oven to 375°F.

2 - Place the vegan butter right on a half sheet pan and slide it into the oven
to melt. After about 5 minutes, it should have liquefied and started foaming
lightly around the edges. Use an oven mitt to tilt the sheet pan around
carefully, gently, coating the bottom with melted butter.

3 - Arrange the kabocha wedges on the sheet pan without overlapping,

weaving the onion piece in between. Bake for 10 minutes, until the onion is
translucent and aromatic.

4 - Remove the sheet from the oven and add the gnocchi, spreading them
out so they have as much contact with the bottom of the pan as possible.
Sprinkle evenly with the minced garlic, whole sage leaves, and nutmeg.

5 - Bake for an additional 20 minutes, until the kabocha is fork-tender and

lightly browned around the edges. Add the pecans on top and bake for just
5 minutes longer to toast the nuts. Let cool for 5 minutes.

6 - Meanwhile, whisk together the miso paste and

lemon juice in a small dish until smooth. Pour
the mixture evenly all over the gnocchi and
vegetables, gently tossing to coat. Distribute
between plates and serve hot.

Reprinted with permission by Skyhorse Publishing ©2022

Photo Credits: Hannah Kaminsky

The Fall Issue 45 VEGWORLD

Blond Borscht
by Cathy Katin-Grazzini Photo by Giordano Katin-Grazzini

Here’s a very pretty borscht variation made with golden beets instead of red. Golden
beets are sweeter with a milder flavor which some might favor. Culinarily speaking, golden
beets are team players: While red beets stain all ingredients in a dish magenta, golden
ones shine without obscuring their vegetal neighbors. But like their ruddier cousins, they
are still high in beneficial nitrates, which relax arteries, increase coronary blood flow, and
lower blood pressure. In addition, they are rich in fiber, folate, vitamin C, manganese, iron,
and potassium.

This delightful chunky borscht has just enough acidity to balance its natural sweetness. It
is a pretty soup that is surprisingly filling, despite its dearth of calories. Garnish with lots
of fresh herbs (especially dill) and a dollop of soy yogurt and enjoy as a main course with
a salad and heel of a crusty whole grain bread or crisps, or to whet your guests’ appetites
as an appetizing starter.

VEGWORLD 50 Fall 2022

Prep time 30 minutes | Cook time 30 minutes | Serves 6 to 8

Ingredients
• 6 to 8 cups no-sodium vegetable broth
• 2 bay leaves
• 5 cloves
• 2 large potatoes, scrubbed or peeled, cut in a medium dice
• ½ small green cabbage, cut in a medium dice
• 3 apple-sized golden beets, scrubbed or peeled, cut in a medium dice
• 1 large onion, cut in a medium dice
• 1 large carrot, scrubbed or peeled, cut in a medium dice
• 1 large stalk celery, cut in a medium dice
• 1 large parsnip or parsley root, cut in a medium dice
• 1 large leek, well cleaned, cut in ¼” slices
• 3 large cloves garlic, minced
• 1 teaspoon dried marjoram or 1 Tablespoon fresh marjoram, chopped
• 3 Tablespoons tomato paste
• 3 Tablespoons red wine vinegar, or to taste
• Grinds of black pepper
• 1/3 cup Shiro (mild, white) miso paste, diluted with water, to taste
• Garnishes: fresh dill sprigs, chopped fresh parsley, and/or fresh thyme leaves,
a spoonful of cultured soy yogurt

Directions
• In a soup pot heat 6 cups of the vegetable broth. When it comes to a simmer, add the bay leaves,
cloves, potato, beets, and cabbage. Cook at a gentle simmer for 15 minutes.

• At the same time heat a large skillet on medium-low for 3 minutes. Add the onion, carrot, and
celery, stirring occasionally. Cover and gently sweat the vegetables until they release their water
in about 5 minutes. Lower the heat if they begin to adhere and deglaze with a spoonful or two of
vegetable broth.

• Add the parsnip or parsley root, garlic, marjoram, and leek, adding a minimal amount of broth to
prevent sticking. Sauté for 5 to 10 minutes longer or until the mix is fragrant and the vegetables
are nearly cooked.

• When the potatoes, beets, and cabbage are nearly soft, add the vegetables from the skillet.

• Remove 2 cups of broth from the pot, pouring 1 cup into one bowl and 1 into another. Dilute the
miso paste in one bowl, stirring it until it is smooth and pourable. Set the diluted miso aside for
now. Dilute the tomato paste into the other, stirring it until it dissolves, and then add it back to
the pot.

• Cook the borscht for a few minutes more. All the vegetables should be soft but still intact.
Season the pot with wine vinegar and pepper to taste, and correct seasonings as you like.

• Serve in heated bowls. As you plate the soup, stir in a spoonful or two of the diluted miso paste,
to taste. Garnish with the fresh herbs and top with a nice big spoonful of soy yogurt.

The Fall Issue 51 VEGWORLD

CELERIAC &
CHARD ENCHILADA
WITH GREEN CASHEW TOMATILLO SALSA
by Thomasina Miers | photos by Tara Fisher
I love anything steeped in a citrusy, fresh tomatillo sauce. There is something deeply
mouthwatering about this combination of the tangy sauce and the earthy flavor of corn.

SERVES 4

Ingredients
• 5 Tablespoons olive oil
• 1 ¼ pounds (600 grams) celeriac (celery root), peeled and cut into ¾-inch ( 2 centimeter) cubes
• 2 teaspoons thyme leaves
• 2 garlic cloves, finely chopped
• bunch of spring onions (scallions), finely sliced
• 14 ounces (400 grams) Swiss chard, leaves separated from the stalks, washed
• 12 corn tortillas
• salt and pepper

For The Tomatillo Sauce

• 1 ounce (30 grams) raw cashews, soaked in
• 2 1/2 fluid ounces (75 milliliters water for 1 hour or overnight
• 1 ounce (30 grams) jalapeño chilies, de-stemmed and de-seeded
• large handful of coriander (cilantro) leaves
• 2 garlic cloves, roughly chopped
• 1 1/4 ounce (10 grams) ginger, peeled and roughly chopped
• 4 spring onions (scallions), roughly chopped
• 1 Tablespoon caster (superfine) sugar
• 1 teaspoon sea salt
• 12 ½ ounces (350 grams) tinned tomatillos, drained

VEGWORLD 52 Fall 2022


Directions
1) Warm a large pan over a medium–high
heat, then add half the oil and the
celeriac. Once the celeriac is starting to
color, 4 to 5 minutes, add the thyme, garlic
and spring onions and season generously.
Fry for another few minutes until the garlic
is fragrant, then add 3 ½ fluid ounces (100
milliliters) water. Bring to simmering point,
turn down the heat, cover and cook for
10 minutes.
2) Meanwhile, slice the chard stalks into
¼-inch (5-millimiter) strips and the leaves
into ribbons. Add the chard stalks to the
celeriac after the 10 minutes of cooking
The Fall Issue 49
and cover the pan. Once the stalks
are tender, stir in the leaves, adding a
little more water if it looks dry. Cover
and cook for 7to 9 minutes until the
chard has wilted and the celeriac
is soft. Check the seasoning, then
remove from the heat.
3) Preheat the oven to
425°F/220°C/200°C convection/gas 7.
4) Empty the cashews and their soaking
liquid into a blender and blitz. Add
the rest of the sauce ingredients and
blitz until smooth, then check the
seasoning.
5) Warm the rest of the oil in a medium
pan over medium heat and pour in the
sauce. Fry, stirring, for 4 to 5 minutes
until it darkens slightly and the
garlic and ginger are fragrant. Spoon
a third of it into an ovenproof dish.
Now assemble the enchilada either
warming and wrapping the tortillas,
or simply layering up, lasagna-style.
Spoon over the rest of the sauce,
cover with foil and bake for 20
minutes.
6) Remove the foil and return to the
oven for a final 5 to 10 minutes until
lightly colored. Serve
immediately with a
green salad if you like.
Permission to share recipe
from Thomasina Miers Meat-
Free Mexican from Mobius
Books 2022.
VEGWORLD
PLANT­ BASED
PAD THAI
by Ann and Jane Esselstyn
photos by Karin McKenna

SERVES 3- 4

The evening and dinner are etched in memory: I was in Boulder, Colorado, with my
brother Zeb while our pal Morgan recounted a dramatic rock climbing accident and
rescue, all while I tried Pad Thai for the first time. I feasted on every nail-biting
detail of the story and every delicious bite of my Pad Thai. Re-creating a plant-based
version for this book was top of the list, and it turns out it's easy to swap out eggs
and meat for tofu. There are four important steps to this recipe, and good timing
helps. Try to coordinate cooking the noodles in the final minutes the vegetables and
tofu are cooking.

Note: To make heart disease­friendly: Leave out the avocado.

VEGWORLD 54 Fall 2022

PAD THAI SAUCE
• 3 Tablespoons low-sodium tamari
• 2 Tablespoons rice vinegar
• 2 Tablespoons maple syrup
• 1 Tablespoon tamarind puree or ketchup (with no added high fructose corn syrup)
• ½ teaspoon hot sauce, optional

NOODLES
• 8 ounces pad Thai-style brown rice noodles
• 1 cup onion, sliced into half-moons
• 3 cloves garlic, minced
• 8 ounces extra-firm tofu, cubed
• ¼ cup julienned carrots
• ½ red bell pepper, julienned
• ½ cup thinly sliced purple cabbage
• 3 green onions, chopped
• 1-2 cups mung bean sprouts, optional
• ½ cup cilantro, roughly chopped
• 1 avocado, cubed, optional
• ½ cup coarsely chopped dry-roasted peanuts (no
oil or salt added)
• 1 lime, cut into wedges

1. M
 ake the pad Thai sauce (see tip): In a small bowl, whisk together the tamari, rice vinegar, maple
syrup, tamarind puree, and hot sauce (if using). Set aside.
2. Make the noodles: Bring a large pot of water to a boil. Add the pad Thai noodles and cook
according to the package directions. (If possible, aim to do this when the vegetables and tofu are
cooking in next step below.)
3. In a large nonstick pan over medium-high heat, cook the onion until translucent, about 3
minutes. If the pan gets dry, add a tablespoon of water. Add the garlic and continue stirring for
another minute or two before adding the tofu, carrots, red pepper, purple cabbage, and green
onions. If the pan gets too dry, add 1 tablespoon of water at a time as needed.
4. Drain the noodles. When the vegetables are tender but still a bit crisp and bright in color, add
the noodles to the pan along with the pad Thai sauce (if you doubled the sauce, save some for
those who seek to add more, and for any leftovers). Mix and toss everything together.
5. Plate each serving with a heap of mung bean sprouts (if using),
a sprinkle of cilantro, avocado (if using), a handful of chopped
peanuts, and a wedge of lime.

TIP:
Consider doubling the amount of sauce. We find we like the option of
having a bit extra for drizzling on the dish during the meal, or for any
leftovers, as the noodles tend to absorb the sauce in the fridge.

Excerpted from BE A PLANT-BASED WOMAN WARRIOR: Live Fierce,

Stay Bold, Eat Delicious by Jane Esselstyn and Ann Crile Esselstyn, to
be published on 8/23/2022 by Avery, an imprint of Penguin Publishing
Group, a division of Penguin Random House, LLC. Copyright © 2022
by Jane Esselstyn and Ann Crile Esselstyn

The Fall Issue 55 VEGWORLD

Autumn
Bolognese:
Mushroom
and Lentil
by Ella Mills

This autumnal Bolognese has lovely depth to it, with rich tones from the mushrooms and
tamari, a little freshness from the parsley, and a perfectly chunky texture from the lentils.
It’s hearty, filling, and a fantastic batch-cooking recipe. Serves 4 with extra for freezing

Ingredients
• ¾ ounce dried porcini mushrooms
• 1 ½ cups hot vegetable stock
• 1 Tablespoon olive oil, plus extra for frying
• 1 onion, minced
• 1 celery stalk, finely chopped
• 1 carrot, finely chopped
• 2 Tablespoons tomato paste
• 1 Tablespoon tamari or light soy sauce
• 2 cups sieved tomato puree
• 2 14-ounce cans of green lentils, drained and rinsed
• 3 ½ cups finely sliced cremini mushrooms
• 4 servings spaghetti (Heat a little oil in a nonstick skillet and fry the mushrooms
in batches on high heat.2 ½-counces per person)
• ½ cup finely chopped flat-leaf parsley (leaves and stalks)
• Sea salt and black pepper

VEGWORLD 56 Fall 2022

Directions
• Soak the dried porcini in the hot vegetable stock and set aside.

• Meanwhile, heat the oil in a large Dutch oven and add the onion, celery, and carrot.
Season with salt and pepper and cook over medium heat for 10 minutes until soft and
starting to caramelize.

• Pour in the soaked porcini with all the stock, then stir in the tomato paste and tamari.
Bring to a simmer and cook for a couple of minutes before adding the sieved tomato
puree and green lentils. Bring back to a simmer and bubble away while you cook the
mushrooms.

• Heat a little oil in a nonstick skillet and fry the mushrooms in batches on high heat.
Season each batch with salt and pepper, then stir into the bubbling sauce while you fry
the remaining mushrooms until they are all cooked.

• Cook the spaghetti following the directions on the package, then drain well.

• Stir the parsley into the sauce and check the seasoning. Then add the drained spaghetti
and mix well. Serve immediately.

Note
This serves 4 generously but it takes hardly any
time to make, so the leftovers can be frozen for
another meal. Good for batch cooking, it also works
brilliantly served with rice, or spooned onto
a baked potato.

Tip for tinies

Tamari is high in salt, so omit it for toddlers.

Permission to reprint recipe from How to Go Plant-

Based: A Definitive Guide for You and Your Family,
by Ella Mills, founder of Deliciously Ella. Published by
Mobius in the U.S., 2022.

Photo Credit: Clare Winfield

The Fall Issue 57 VEGWORLD

 JOIN THE VEGAN
EVOLUTION
ADVERTISE WITH US

VEGWORLD is passionate about capitalizing on the growing trend of vegetarianism and vegan eating
and building a loyal community of readers. Our regular features are carefully designed to excite readers
about being part of the vegan lifestyle; provide the latest news and information on the newest and best
veggie products; help ease them through a transition; provide them with cutting-edge information
about how to look and feel incredible; show them how to integrate veganism into their lifestyle; give
them mouthwatering recipes to share with friends and family; and inject doses of compassion to help
them stay on track.

Download our MEDIA KIT at:

https://www.vegworldmag.com/advertise
Sales@vegworldmag.com