• flavor-packed recipes under 350 calories

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Yes,.Quorn products really do taste as giood as they loolk and delliver a delicious replacement

for meat in everyday meals.

Find Quorn iii! the-natural frozen aisle oh'our sl.!permarket Circle reply #15 on Info Center ~ard

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VOL. 37


world Mag'





Turn the season's harvest into delicious, satisfying meals.

onthe cover

5 6 Flavorful Fall Chowders

70 1 Food 5 Ways:
Fresh ideas for a surprisingly versatile vegetable.

, ,


28 56 62

62 Guess Who's Coming to Dinner? (Everyone)
The authors of The Family Dinnershare tips and recipes for making the most of a family ritual

' '


74 Eat Clean for Less
Ten ways to stretch your organic food dollars.


65 67,72 67,69

Photography by Yunhee Kim Food styling by Paul Grimes Prop styling by Deborah Williams

Smoothie,p. 72



I September

12011 1

24 goods
Five fi nds to make packing a lunch green and easy.

world Mag'

26 eco-beauty
the new wine pairing


Turn to autumn's palette to inspire in-season style.

28 ask the doc
Can diet protect me from Alzheimer's?

30 healing foods
The health perks of prunes go well beyond aiding digestion.

34 technique
Braising combines moist and dry heat for richlyflavored results.

38 30 minutes
Speedy desserts to su it any occasion.

editor's note contributors letters this just in recipe index

44 gluten-free pantry
Tasty teff has what it takes to knock recipes into nutritional shape.

10 12 83

46 easy entertaining
Instead of pairing wine with food, pair foodwithwineforan innovativetwist on a wine-tasting party.

52 5 ingredients
Change up your morning routine with simple, nourishing rice bowls from around the world.

84 one on one
A globe-trotting Moby's restaurant finds.
Issue 387, Vol. 37. No.7 Vegetarian Times (ISSN 0154-8497. USPS 433-170) is published monthly except February, May, and is at 475 Sansome St., mailing offices. August by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication Suite 850, San Francisco, CA 94111. Periodicals postage paid at San Francisco, CA, and at additional BY AMY SPITALNICK

POSTMASTER: Send all address changes to Vegetarian Times, PO Box 420235, Palm Coast, FL 32142-0235,

2 September 120111 veqetariantimes.corn

DIR'II. <i) PUllpkin Seeds DRy ROASTED i lama ri Almonds DIRV ROASTED PURE SNACKS . SEEDS s.Mixed Up Too NOJ'TS.ED FFlU!T AU Mixed Up NUTS".ORGANIC EDEN. ~ ORGANIC EDEN. edenfoods.com Circle re~ly #1 on Info Center card M'IfIMM .AU.000+ free recipes. DIR'ED' FRUiT o o o o Phytonutrient Rich Award Winning Resealable Package On the Go or In the Home In Recipes or as Garnish o GWEDEN FO'ODS Over 250 pure and purifying foods and 1.

com!sweeps One lucky reader will win all the eco-fabulous lunch goods featured in "Pack a Lunch" on page 24. "Flavorful Fall Chowders" (p. Read all about what she learned while shopping on a shoestring.: e Elizabeth Tu. SHOP SMART How to Buy Wine vegetariantimes. The recipes in 1Food 5 Ways: "Cucumbers" (p. whether baked in a Julia Child-inspired gratin. blended into a blueberry smoothie. We've put together a list of editors' picks for easy-after-school healthful-and snacks that really make the grade. take a moment to tune in to the signals that we're shifting into fall. but fall is full of delicious promise. GET SCHOOLED A+ After-School Snacks vegetaria nti mes. Juicy tomatoes. Sweet potatoes and green beans add interest to a chunky corn chowder.com . If you think you're all our of ideas for serving up cukes. 46) motivated party. you're in for a treat. or simmered in an Indonesian-style curry dish.# __ <~ ~# world Mag' ease into fall Late summer is one of my favorite times to hang out at the farmers' market.co m!snacks Getting kids (who are notoriously picky eaters) to choose foods that will fuel their bodies and their minds can betricky. 4 September 120111vegetariantimes. summer's been great. and hard-shell squashes are beginning to move in. and perky cucumbers are delicious and scandalously cheap.Q~ __ e_d_it_o_r'_s_n_o_te__ ~. while apples. 56) offers a collection of satisfying soup recipes that make the most of this seasonal transition. Stone fruits are as good as gone. 70) prove how versatile this coo! customer can be. Cremini and porcini mushrooms add umami to a hearty potato soup. In other words. While you're at the market scooping up late-summer produce.com -----------WIN! Pack-Tn'-Go Lunch Gear Giveaway vegetariantimes. grapes... bur some of the season's best bumper crops are still going strong. The crowds have thinned out.comjwi Writing this month's MyersWalztothrow tasting neshopping Peggy Easy Entertaining: her own winefor her soiree- "Perfect Pairs" (p. sweet corn. ~ ~ ~ ~ f- a fa t.6' what's cooking on vegetariantimes.


Write your memoir in six words.347. which I still do. even when it's empty. most perfect raspberries I've ever seen. some of which I make myself. 62 What's your favorite piece of cookware? An E. natto (fermented soybean). it's the seasoned cast-iron skillet I picked up at an antique shop years ago. in what is now Slovakia. including wine. and avocado rolls.HodgsonMilll. Variety: the spice of my life. I skipped the cream that came with it." p. it is the perfect pot for any kind of beans or veggie chili. and were the only customers. My favorite when Iwas a kid was takuan (pickled daikon radish) rolls. eclectic mix of music gets me through every single day. ~ www. We found this tiny restaurant. What was your most memorable dining experience? My husband and I were once in the hills of Mala Farra. I have to use both hands to carry it. As I got older.. What was your most memorable dining experience? A lunch at the top of the post office tower in London that ended with a bowl of the biggest. It's the most refreshing thing I've ever had.. Karen Edwards Writer.com 11. What fruit or veggie best describes you and why? A zucchini-because it thrives in the summer. 74 What's your No.. no matter what I'm doing or where I am. world Mag' Suzanne Feyche VT's new Art/Edit Assistant Who or what inspires you most? A good. "Guess Who's Coming to Dinner? (Everyone)" p. What's your No. champagne..Dehillerin copper saucepan that's so ridiculously heavy. What's your No. balsamic. and Igrew up eating sushi on holidays. and herb vinegars. What's your favorite piece of cookware? Hands down. they prepared an incredible vegetarian meal for me . at least I'm pretty sure it was vegetarian.1 grocery splu rge? Coconut water.0'105 Circlereply#17 on Info Center cord .<~ contributors Maryellen Baker Photographer.1 pantry staple? All types of vinegars. I could drink it all day. Although we couldn't speak the language. 1 grocery splurge? Stinky goat cheese. Once you get that bad boyan the stave. What's your mosttreasured family food tradition? My mother is from Japan. though. "Eat Clean for Less. I would go without shoes for stinky goat cheese.800. I learned to love futomaki (a roll with a varied combination of egg and vegetables).

Weekly coupons • Free gear • Free recipes WWW.COM/TOFU-U .NASOYA.

CA 95060 • 800. A. smcnamee@aimmedia.com Ashley Dayna Miller amiller@aimmedia.. and identity verification and purity testing of all inbound materials at our GMP-compliant.com Macydmacy@aimmedia.s. HerballQ'M Guarantee Our comprehensive HerballQ Guarantee program ensures thorough review by qualified herbalist of selected herbs and combinations. CALL 386-447 -2398 Inc.e: 877-717-8923 (u. GROUP PUBLISHER.com/customerservke FOREIGN ORDERS. trademark. & Canada).com Gloria Biscardi 310-356-2247. Suite fax 310-356-4100. Times wisely. VICE PRESIDENT. not to replace the care of a health professional. kcraven@aimmedia.com Address editorial c. Fox VICE PRESIDENT.RAINBOW LIGHT® HERBAL PRESCRI PTIVES veg·1etanan tunes I . PUBLISHER'S ASSISTANT bharper@aimmedia.orrespondence to: Vegetarian Times. Fox VICE PRESIDENT. Formulated by Dr. VT@rja-ads. RESEARCH Kristy Kaus © 2011 Rainbow Light Nutritional Systems? Santa Cruz. treat. USA-based facility. Continental Blvd. FOR EDITORIAL QUESTIONS. gbiscardi@aimmedia. ACTIVE INTlReST MEtIoJA CHAIRMAN & CEO Efrem Zimbalist III PRESIDENT & COO Andrew SENIOR VICE PRESIDENT.com Tanya Scribner 940-387-7711. Suite 650. OPERATIONS W.Ac.G. research-based potencies. 310-356-4110 CA 90245 PACIFIC NORTHWEST ADVERTISING MANAGER PACIFIC SOUTHWEST ADVERTISING MANAGER ADVERTISING COORDINATOR SMALL SPACE ADVERTISING 617-566-8277. EI Segundo.1I'1£ EDITOR IN CHIEF Elizabeth Turner CREATIVE DIRECTOR Daphna FOOD EDITOR Shalev Chappell Mary Margaret Don Rice AmySpitalnick Jolia SidonaAllen Tami Fertig Scott Hyers Feyche Lyons Suzanne Cynthia COPY CHIEF SENIOR EDITOR ONLINE MANAGING EDITOR ASSOCIATE EDITOR ASSOCIATE ART DIRECTOR ART/EDIT ASSISTANT PRODUCTION DIRECTOR PRODUCTION MANAGER EXECUTIVE CHEF RECIPETESTER CONTRIBUTING EDITOR NUTRITION CONSULTANT <~ world Mag' wm Recharge Support optimal adrenal health with adaptogenic herbal blend of Rhodiola. fax: 310-356-4111 must be no responsibility for unsolicited manuscripts CALL artwork." GENERAL MANAGER Patricia B. EAST COAST ADVERTISING MANAGER MIDWEST ADVERTISING MANAGER TEXAS/COLORADO ADVERTISING MANAGER 650. cure or pr-event any disease. This produ(t is not intended to diagnose. Asian ginseng. envelope. L.4701 www. Ashwagandha and Eleuthero. HEHDAL S~PPLEM"IT 310-356-4100 CALL For subscription orders and customer servic. VISIT veqetanantlmes. Mark Stokes Ann Hillari Gentry Dowdle Smith Fiona Kennedy Antonina Energize Energizing botanicals including Green Tea combined with mood supporting amino acid L-Tyrosine and coenzymate B contribute to improved mood and reduced stress.com LLC 800-237-9851 or 727-443-7666 Fax: 800 -64 9-6 712 or 727 -445. tanya@scribmedia_com Kathleen (raven 415-380-9642. Continental accompanied Blvd. CONTROLLER JosephCohen tl\.GROUP PUBLISHER MANAGING EDITOR Susan McNamee Lisa Barley 303-641-2244. Christopher Hobbs PhD.com WEB SALES STRATEGIST WEB OPERATIONS DIRECTOR WEB STRATEGY MANAGER WEB PRODUCTION ASSISTANT CarolineCasper Ken Coffelt Mariah Allison Rooney Blake Custom Publishing VICE PRESIDENT.com Lori Rodriguez 300 Business Offic. which by a self-addressed.com Russell Johns Associates.93 80. TIMES® is a registered of VEGETARIAN Please use the content It is intendedto Vegetarian educate and inform. American ginseng. kmagee@aimmedia. mbrahim@aimmedia. rAT GREEN. 300 We assume N.com .. Vegetariall Times is ~ printedon recycled paper.H.es N.com LorrieAHen Kathi Magee Mary Brahim 310-356-2272. B. {< Copyright © 2011 by Cruz Bay Publishing. EI Segundo.rainbowlight. Clurman Patricia SENIOR VICE PRESIDENT & CFO Brian Sellstrom Thisstatementhas not been evaluated by the Foodand Orug Adminirtration.571. RETAIL SALES MarciaOrovitz VICE PRESIDENT.. lallen@aimmedia.com John Robles jrobles@aimmedia. Made in the US.mm 414-897-0377. VEGETARIAN TIMES AND YOGA JOURNAL Bill Harper 310-356-2270.A. RAINBOW HER Bill LIGHT" Marketing MARKETING DIRECTOR EVENTS & PROMOTIONS MANAGER MARKETING MANAGER COMMUNICATIONS DIRECTOR & Web PRESCRIPTIVES Celine Bleu cbleu@aimmedia. and/or stamped CA 90245.

For over 100 years. Joyva Sesame Tahini has been providing a delicious complement to meals everywhere. it's a great and tasty way to stay healthy. Rich in anti-oxidants. with no trans-fats or cholesterol. Enjoy some today! .

tsp. With LENTIL LOVIN' The Indian-Spiced and Rhubarb Lentils with Spinach (1 Food 5 Ways. yet quick letters PRESSING MATTER I made the Chickpea. sliced v. and Apple Panini ("Hot off the Press!" July/August. and shake vigorously. peeled and 1 Tbs. and prop styling was by Deborah Williams. with a 1. 2 Tbs. thinly sliced 1 tsp. '!4 cup seeds. was fabulous! There are several layers of flavor that make it an interesting and a pleasant change from ordinary and easy enough to make every day. food styling was by Paul Grimes. and tangy. SALAD P: 42) because we have tons of 2 large oranges.600. camp and a food tracker on my iPhone. We have so many. 19 G CARB.) Thank you. who recently her own vegetarian cookbook. 4 G PROT. rice vinegar 2 Tbs. 0 MG CHOL. ate some and froze some." July/August. In order to pack in more protein. Combine in small glass jar with lid. cupcakes. To make Salad: combine ingredients ingredients 2. salty." July/ August.12 G SUGARS 2 Tbs. and more!).800-calorie more pounds diet until I weigh what to I did in college.8 GTOTAL FAT (1 G SAT FAT). world Mag' Just finished boot camp ("Veg Boot Camp. I used a homemade prepared a fabulous sandwich. I replaced potatoes with cauliflower swapped out corn for diced yellow SHARE: Reader Recipe Asian Autumn Salad SERVES 6 use the recipe again and again. 53). To cut down on carbs. I am a vegan and working recipe ("Veg Boot Camp. VT." August. ground ginger 1 tsp. LAUREN KAUFMAN I 30 MINUTES OR FEWER Sonya Sargent. I was never and the food was very tasty and the help of this boot easy to make. I have decided to continue P: dish fare. onion powder to use up as well. 4 G FIBER. came up with this crunchy "It has all the tastes completed RIPE IDEAS We tried the Farfalle with Roasted Tomato Sauce ("Take the Plunge. however. 36) and truly loved it. Thanks for the inspiration! I cannot wait to continue SAMANTHA FARMER I CHARLOTTE. roasted tahini PERH-I'CUP SERVING:145 CAL. To make Dressing: all all Pour ONE MORE FOR THE ROAD I can't believe that your article on food trucks ("Munching on the Move. honey 1 tsp. p. tons of zucchini Lasagna ("Blog p. June. Simply amazing! Made a huge batch. p. minced (1tsp.) tomatoes from the garden we need to use. Close lid. I did. and toss to combine. July! you love: sweet.to 66). Thank you! I will I VIA FACEBOOK I feel great and love your magazine. It is a dish I'd serve to guests. twice as many veggies now. low-sodium soy sauce 10 September 120111 vegetariantimes. JODY PERRECONE I VIA E-MAIL 1. P: 74) from the I read it. My favorite is Magic Carpet. The chickpea mixture was delicious. Pot Pies make and I was in love with the Vegetable FORTHE RECORD: -------We miscreditedthe cover photo for our July!August issue. tapenade black olive tapenade. p. ANDREW I VIA VEGETARIANTIMES.lemonjuice 1 clove garlic." says Sargent. sliced diagonally 1.com . and let's not forget the vegetarian sweet trucks (cookies. 55). I lost 10 pounds in four weeks. ground ginger % tsp. N. NATALIE I VIA VEGETARIANTIMESCOM 2 green onions. thanks to our diverse ethnic makeup. a folk singer from Los Angeles.C. Can't wait to try the Zucchini-Quinoa Bites. garlic powder DRESSING in large salad bowl. Asian salad after a trip to San Francisco's Chinatown. sour. STACY RUSSELL SHAFFER I VIA FACEBOOK 3 stalks celery. 70) totally skipped Philly. to lose weight.The photography was byYunhee Kim. and it was a great experience! The 28-day meal plan really eating helped me balance my diet-I'm hungry.community [I <~ MANWITHA PLAN squash." instant some alterations.. over Salad. 135 MG SOD.COM PIE PRAISE The June issue of VTwas my very first. as we have cut into pieces 2 cups sh redded red cabbage 2 cups shredded romaine lettuce 2 cups mung bean sprouts 1 cup button mushrooms." June. I used shelled edarname peas. Beet. and added instead of sweet raw sunflower reading. (I'm 31 now and have 15 go. and the golden instead of Seriously beets and apples made it extra-special. toasted sesame oi I 1 Tbs.

. p. and see what others have to say. Spicy Korean Tofu with Pear Slaw. Persian Pico de Gallo.Inc. green onion.* So put newDigestHPE'M on your menu. made. It feels like Thanksgiving any ti me Ieat one. p. butthis combination is surprisingly good: whole-wheat bread. Our favorite responses will be published inthe next issue of VT. It's good as heck. p. -RYAN HODGE.soyourbody(an belterbreakdown everything you eol more eflidently. Youknowthot. becausewhenyour digestionis right. o Digest ppM givesyoumore.O·HPE . 60 .. AMERICAN @ HEALTH" *These statements have not been evaluated by the Food and Drug Adminis1raliol'1. -AURORA While backpacking in Patagonia.£ health. ©2011AmericanHealh.com . Important' reading for anyone . -JENN COSGROVE·COOK Can't decide what to cook tonight? Here are our five favorite recipes from this issue: . Caramelized FAB 5 Tofurky deli slices. 4. 69 Iadore making Tofurky-andcranberry-sauce sandwiches.next question Vegetable Moo Shu Wraps. treat.It ceuld be a matterof preleins. and balsamic vinegar.com Visitvegetariantimes. yo~. and fill with green apple slices and veggie bacon.eventhe e ones your body does nol produceon ils own.Newmge~tHppM H givesyou 13 bio·octivenzymes. with di. p. spread Brie on the bottom. -CARRIE SIMI. shredded carrot..AmericanHealthUS. Marmite. just feelout of sorls. vegan cheese. spe~ially e -i!-youwantto eatanylhing on the ~enu. apricot preserves on the top. 5.. VIA FACEBOOK It sounds weird. . and blue cheese sandwich on fresh whole-wheat bread.-~eryone' differently.f . p. 1. www. peanut butter.~ 1'·AH·1143·A. everythingsa lotmoreappetizing. Yuml -DONALD CAMERON GRANT GILL. avocado slices. 10 . <orbohydrates. 73 Send your letters to editor@vegetariantimes.<~ World Mag' t e11 v t What's your most delicious sandwich creation? Take a crusty baguette. raspberry jelly. This pmduct is not intended to diagnose. ~hen your digestionisn't right.. lImple. top with red onion. spinach. Vegenaise. Asian Autumn Salad.com/tellvt to share your answer.gestive concerns. and cottage cheese. A wonderfully satisfying gourmet lunch while inthe backcountryl -JENNY RUTHERFORD Spread mashed potatoes on rosemary focaccia. It offelfs. VIA FACEBOOK Sprouted bread toasted with butter and topped with scrambled eggs. . 3. VIA FACEBOOK Onion and Savoy Cabbage Chowder with Thyme. 35 .fiber. roasted asparagus. -KAYLA What's your most memorable family food tradition? . i * . 2. cure or prevent any disease ?oo. or fats. and sriracha hot sauce. Ithrew together a pear.1. romaine lettuce. and mustard on whole-grain bread: my vegan take on a turkey-andcheese sandwich.

Sear eggplant slices in olive oil and garlic until golden.com I + TRYTHE "BRAISED LEBANESE EGGPLANT WITH CHICKPEAS" ATVEGETARIANTIMES.COM. in the refrigerator no morethan seven days-any longer and it will start to shrivel. You'll find it mostly in hues ranging from pale to deep purple. this member ofthe nightshade family measures 8 to 10 inches long. bagged. -ELLIOTT PRAG HOWTO SELECT NDSTORE A Pooh Stevenson of Owosso Organics in Michigan says to choose japanese eggplant with a good heft to it and taut. Slender in comparison to its 12 September 2011 I vegetariantimes. smoky flavor. Stevenson also advises storing japanese eggplant. creamy flesh. and add to the blender when preparing tomato soupto impart a sweet. chives. cubed eggplant until very tender. If necessary. olive oil. and mint for a velvety dip or spread. At harvest. you won't need to salt japanese eggplant to remove excess water and bitterness. feta cheese.Wrinkly skin and spongy flesh indicate a lackoffreshness. and puree with strained yogurt. • Steam peeled. tomato. PREP TIPS Due to its smaller seeds and sweeter flesh. discard skin. japanese eggplant is prized for its tender. as the Italian or American (aka globe) variety may require. and fresh dill.JUS o VI VI z ~ « w « w IN japanese eggplant # EDITEDBYAmy Spital nick • c. American cousins. • Char eggplant over an open flame. unblemished skin. japanese eggplant's delicate skin can easily be removed with a peeler. finish with a glaze of pomegranate molasses or balsamic reduction and toasted walnuts. TRVTHIS! • Stuff roasted japanese eggplant halves with a mixture of baby lentils. .<~ world Mag' THIS.

Are you in? Join Seventh Generation Nation at SeventhGeneration.Seventh Generation Natural Dish Liquid removes grease and stubborn food using a plant-derived formula fragranced with essential oils and botanical extracts.coml community. Natural Dish Liquid Lernongrass & Clementine ® Zest seventh 'GENERATION~ Protecting Planet Horne" Like us on Facebook (ir(le re~ly#33 on Info(enter rerd .


a vegetarian restaurant in San Antonio. 1lllIIillllnlllIIllIlIllllIIllIlIlllllIl~ 11111 1111111111111111111111111111111 I 11111 null 1IIIllllfllllllllllll'I 11111 II IIH III I 1111111111] 111111111 I 1 1111111 36% Compared with omnivores. . . Heap spicy-sweet chipotle mayonnaise onto the salami... amp up fiber and texture with two thick slices of seeded whole-wheat. and cut in half. Toast on the grill or in a pan with a bit of canola oil brushed on both sides of bread. diabetes. and stroke.. . Grill up several slices of thinly sliced vegan salami.. Sauerkraut melds the Reuben's sweet and sour flavors. We asked Mike Behrend. Heat a generous portion. To preserve the crispiness ofthe toasted bread.2 cup mayo . [Source: Diabetes Care] IIIJlIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII ~IIIIIIIIII . sti r 1teaspoon f nely chopped chipotle in adobo sauce (drained) into 1. Join the two slices of bread. -NEAL WEBSTER TURNAGE ~ VTtip For a quick chipotle mayonnaise. place cheese on both bread slices. Here's what he said: . Instead of rye bread. try a kosher white Cheddar or a Oaiya vegan mozzarella. THIS JUST IN "'- ~ IJHow do you make a veg Reuben with a Iex-Mex twlst?". and layer on top ofthe sauerkraut. For cheese. executive chef at green. . Both melt nicely and add flavor and creaminess.. vegetarians have th is percentage less prevalence of metabolic syndrome-a precursor for heart disease. and pile on top of the cheese on each slice of bread.WorldMag. Behrend's hot and spicy Reuben sandwich was inspired by his mother's Mexican-meets-Southern cooking.

$3. and E and carotenoids in the prevention of chronic disease has been well documented. kashi.. tosses Ih to 1 cup of spinach leaves in the blender along with berries. Flax Kashi7 Grain All Natural Waffles $3. E. RD. as well as carorenoids.com .com $3. KITCHEN TIP When making a srnoothie. packing 7 grams of fiber per serving SHOPPING INFO Nature's Path Organic Hemp Plus Waffles Van's Natural Foods Wheat/Gluten Free Waffles... K. reach for packaged leafy greens closest to the front of a grocery store's display case rather than toward the back..com study's authors.. with nutty-flavored hemp and flaxseeds Sweetened with fruit juice for a light-andfluffy texture Subtly sweet and grainy.99/9 OZ.-based nutritionist Tara Gidus.1 OZ.<~ . 16 September 120111 vegetariantimes..99/75 OZ. WHY THEY SHINE Hearty and tasty.49/10. SO WHAT? "The role of vitamins C." say the naturespath. WHY The study found that spinach leaves' basking in a grocery store's 24/7 artificial light encouraged sis-increasing photosynthelevels of vitamins some C.... GOLDENGOODIES I showing vitamin A activity. K. suggests a study published in the Journal of Agricultural and Food Chemistry.com Fla... Orlando.. vansfoods. world Mag' o z u... "-' u Vl let there be light WHAT For optimal nutrition. and B9 (aka folate).

com/Breakfast See how YOUR breakfast compares to a single serving of Complete Whole Food Health Optimizer by taking the Vega Breakfast Challenge! (ir(le re~ly #20 on Info (enter rerd .. Calcium = 5 Cups of Milk Protein = 4 Farm Fresh Eggs Potassium = 6 Bananas Fiber = 7 Slices Whole Wheat Bread Omega 3 = 6 Oz. yet low in calories. dairy. gluten.. Packed with nutrients. of Beef 1 Cup Blueberries = How does your breakfast stack up? Start your day with the complete meal alternative for the entire family Made exclusively from natural. alkaline-forming. Wild Salmon Antioxidants 29 Oz... and soy TAKE THE CHALLENGE AT: www. plant-based ingredients.C\ ugt a = 1 serving of Vega equals . Probiotics Chlorophyll 1 Head of Lettuce = 100g Probiotic Yogurt Vitamin E= 23 Cups of Spinach '". and contains no common allergens such as corn.myvega.WQrldr-'Htg~ Vag" ~£. Vega is easy to digest. Vega Complete Whole Food Health Optimizer delivers an incredible 100% RDI of vitamins and minerals.

we develop and support fair trade. disaster victims. Ithaca. itunes. hut still soft. Find us at your ~o(31 CQ·Op.. Bake for 12-14 minutes until cookies are set. anyone? Consumer watchdog •• www.O".Apln! Employee-owl1ied since 1976. and one of the greatest ways for your soul shine.•medical and employment programs in Nicaragua. Unl!ced Im- and orga nic heaIlh food store s.com or market. Erljoy! What'.. we spread integrity.<~ world Mag' THIS JUST IN 1'"""""1 ~ songstress A pop-radio staple in the mid-1990s thanks to her hit songs "I Don't Want to Wait" and "Where Have Allthe Cowboys Gone?" Paula Cole took a six-year break from the music biz and fled Los Angeles following the birth of her daughter. You embrac e our values with j he purchase of every jar of Once Again. In the end. Fl'emQvefrom the oven and lei cool on A For Q Has your songwriting process changed overthe years? one thing. chopped sunflower seecs V4 cup maple svrlJp l large egg Y2 ISIl vanilla '/> tsp baking soda y. Mix on medium speed until the ingredients are well lnccrpcrated. Place all of the ingredients together' in the bowl of <l stand mixer.. Q What motivated you to take time off from music? was a shade-loving plant who was A I needed a breather from the industry-I blanched by the spotlight. Together . Rockport.. Drop generous tablespoons oi dough onto a parchment· lined wok!€ sheet. the singer-songwriter tal ked to us from her hometown. $0. Sky. in a Jar of One .eAgainNutButter. I don't beat myself up when I'm feeling creatively blocked.99. The searchable. Our annual donations provide assistance to 'impoverished Americans. a humbler career is a far better fit for someone as introverted as I am.eom group Center for Science in the Public Interest makes its food additive safety ratings instantly available to users of this shopping-companion app. and community support efforts. Mass. On the heels of her second post-hiatus album.apple. I believe that to living vegetarian is one of the best things you can do for your kids. I'm able to recognize that my experiences outside of songwriting are often sources of inspiration later on. is she vegetarian? not interested in meat.cup '/4 cup V.android. small organic C(lcps and farms. How about Sky. '/4 tsp salt Preheat oven t()350~. •••• •• • ••• Click! Chemical Cuisine app •• Hot ••• ••••• Polyglycerol polyricinoleate. and educational .com 'We spread integrity:- Circle reply #7 on Info Center card . but I allowed her that decision. 1 cup Once Af}'ain Organic Sunflower 1 cup sweetened coconut flakes Seed Bufter ELIZABETH BARKER ~ soulful V2 cup sernl-swsetchocolate chips Vi cup packed dark brown sugar cup dried cranberries dates. where she once again lives. filterable list lets you easily decode ingredient names. the cookie sheet. natura I A She's Q You gave up meat at age 14. which is maybe a sign of maturation. in 2001.

Made with a rich blend of organic herbs and Lundberg's organic Arborio rice. LUNDBERG OR'GANIC RICI!.RS FAMILY E RICI-IVAL. Delicious & Gluten-free! Lundberq' Risotto Experience the classic taste of Italy with our delicious Risotto recipes. www. GROW.I. ~ CALIFORNIA FARMS® Convenient. our Risotto makes it easy to prepare an excellent side dish or entree.~WorldMag.I.lundbera·eorn .

OrganicSugars.biz V@ G~~1N GJ ~ Grde reply #6 on Info (enter card . chase.. . Never force a fatigued pet to keep exercising. MPH. . or with a pet suffering from arthritis. SWEDE N Organic Light and Raw Agaves A multipurpose sweetener For free sample packets. "Working" breeds of dogs-think border collie or Australian shepherd-make ideal jogging partners.. such as chewing on furniture. if it exists at all. exercise can also burn off excess energy and curb nervous habits. Here. For pets.U. and competitiveness.. says CDC Lead Public Health Scientist Jackie Epping. or other condition that could limit physical activity. obesity. VT ~ IIIwww. a few tips from Epping: . cats like playing with things they can bat. . We have seen that the impact on competitiveness and on trade is very minor. or lagging behind.Check with your vet before starting an exercise program with a young pet. AG RIFOO D ECONO MICS CENTRE. ~ ~ -ANNA ANDERSSON. explore. Closely monitor your pet for signs of fatigue. or scratch.blz code. asthma. it offers bonding time too. We have investigated the connection between animal welfare regulation in the E. slowing down.<~ world Mag' THIS JUST IN ""- _' EXERCISE BUDDY Enlisting your pet in workouts doesn't just keep you both sleek and strong. including heavy breathing. Consider the species and breed " of your pet. email CS@OrganlcSugars.

For these recipes and more. happiness guaranteed! •. scan this code with your phone! For our full range of fresh and frozen foods. pt.~ .com. visit www.Gardein is a great source of protein with no cholesterol or trans fat and dinner is ready in minutes.~ .:JI ~.gardein. ... - 1':1... healthy meals . L:J .<1$ worldMags to positive deliciously meai-ireel Now it's easy to make tasty. .

hazelnut d. pecan c.~ Ifelt good about choosing a PB 8® For over 25 years PB e has l1elp·ed friends and families promote healthy diqestion. the oil is packed with gamma-linolenic acid (GLA).. fIlIt I) end Fine Health Food Stores nationwide. the evening primrose oil.. $23....99/90softgels.---Ii)--NUTRITION NOW" <~ world Mag' MyFriend .. healthfromthesun.. an anti-inflammatory potential WHATTO essential fatty acid with the to soothe red and scratchy dry eyes. preservatives. oil for six months according to a study in the journal Taking daily doses of evening primrose relieve dry eye symptoms.._ _' PROBLEM: Dry eyes THE • SOLUTION: Evening primrose for its night-blooming oil SCOOP: Admired yellow blossoms. may help evening primrose could be easy on the eyes in more ways than one. Don't let rich meals. LOOK FOR: Start with 600 milligrams of GLA from within evening primrose coauthor months. ChoosePB8?" the best selling pro-biotic acidophilus:- crack this nut... Irefined sugars and stress affect your body's digestion and inner balance.epiy #28 on Info Center card .. and if you don't see improvement a month. If using longer than two be sure to supplement to with a high-quality veg source of omega-3s...com 1~~~'f"L pro-biotic acidophilu5 product.. PB8 Years Has Been Taking ~For THIS JUST IN . oil a day.ll')as r. 0' ~ •• a..wanted a .t:emefl.I'tAAltw~ (If pte'i'&il' allY tli$8it$~" Circle r.. Extracted from the seeds of the Oenotbera biennis plant. ..500 milligrams. fast food. balance the omega-6 fatty acids from -RACHEL DOWD Try: Health from the Sun 100% Vegetarian Evening Primrose Oil. nutrttlennow. almond b.:J2been lWaluat::d by ~MI Foild a. advises Mark Stengler. walnut Available at ~ FredMeye.'1d t1rug Ai11111r. Contact Lens f5 Anterior Eye.----------------------------------------. Tlif!i Iifdl:JlJIjl i~ lip! 11l'!m~lid 1(>dla~~. N ? ---- ~. So when I. ND.. Which nut scores highest in health-protective antioxidants. work up to 1.\3Lrlltion... such as flax oil... of Prescription for Natural Cures...corn -Tli:6t'>t1..

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c '.j 24 September 120111 veqetatiantimes.com PHOTOGRAPHY Carin Krasner STYLING Kim Wong .com/sweeps for a chance to win all these lunchtime goodies.goods BY Dani Fisher <~ world Mag' PACK A LUNCH 5 finds to make it green and easy C' win! Register at vegetariantimes .

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26 September 120nl vegetariantimes.com PHOTOGRAPHY Carin Krasner PROP STYLING Kim Wong .

adolescents Sacked by vears of use world-wide.m!:.ja~ed 1he FDA.:::eo".cot1l1/balance mineral chelates by doctors and and d.nc.'S'MI Cir(le reply #18 on Info (enter card ALB.s. Ferrochel isa of organic chelated iron supplement Amino form Human Nutrition's gentle.1)1.-..AlbionFerrochel.sre::.:.el (ferrous bisglycinate chelate). Proven by numerous clinical studies with women..<~ world Mag' B.:::~fc::re::.:se=m=e nc::_1:c.:dy:_::e:_:luc:. health care professionals.tOio. .U.:::de::.:ssc:. safe and effective add chelates providE superior absorption and less side effects.:r~=-C=UI'::_I". kosher. the name Ferrochel or ferrous bisqlyclnate companies using Albion chelated mineral. in theirformulations: chelate on labels of these In Canada: If there's A. __j a:. Fenechel 15the only patented iron amino acid chelate on the market.:' : ALB~12G11 HUMAN NUTRITIOIN ._p'""ICI=eo:.:::endc::0:::. (9~igns lor health . ~roeat.-.pa:::./ SciC!lIcefir'5f.:OI::. lLook lor tlhe Albion Gold Medallion. Doctor's & Health Care Professionals AI bion chelated minerals are the most recommended For more information 01"1 Ferrochel and its benefits visit our website at www.n on the fn's{d~.::.eoe=.::'o:::t". by c I:::.-P.IO'N@ Tllese statements . have not heen C·:J eva~l. hl'poallergenic and vegetarian friendly. r ' --~ I. .::lh=e-".:pl:=ofll=~::. This product ls net lntendad to dlagneee.:::a n2.rs=e.:.e.ist=eo::_.::G:_::tm:::.:rin~g. ure or p:r&vanlalny-disI!8se..hl.:.a(""il~.pl:::.(.~-".s~c::.ilciren.~rOO=u..ALANCED is Not NUTRITION as EIFFORTILESS as it Seems! Do you find it difficult to get the iron you need from your diet alone? Have you triieo different forms of iron and not been satisfied with some of the unpleasant side effect> like gastrtc distress or constipatton? Ferrochel® Try Albion" [fare-o-kaf] Ferroch. rt shows on the Outside.

These oils are in many pastries and snack foods. Alzheimer's is indistinguishable from the little memory lapses all of us experience. Second. palm and coconut oils are loaded with it. and an avocado 3 to 6. depending on the type and size. depression. Am I at risk no matter what I do? the disease is. Like saturated fat. For a bit of context: A fast-food hamburger packs between 3 and 8 grams of saturated fat. let's be clear about what First. brain tumors. A study of 815 Chicagoans. showed that those who consumed around 25 grams of saturated fat each day had double the risk of developing Alzheimer's compared to those who ate about half that much. This is the kind of fat you see marbled through bacon and steak. Forgoing partially hydrogenated oils and cutting with saturated fat will likely ILLUSTRATION Gracia Lam A 28 September 120111 vegetariantimes. and an egg about 2 grams. and behavior becomes unruly and sometimes even aggressive. Purely genetic cases are rare. avoid partially hydrogenated oils. Q How can Ieat to reduce my risk? Alzheimer's disease runs in my family. Foods from plants contain only trace amounts. thyroid dysfunction. there are glimmers of hope that you can lower your risk for the disease. In its early stages. known as plaques and tangles. cells are dying.com . MD <~ World Mag' brain food () Can diet protect me from Alzheimer's? abnormal proteins. 1 ounce of Cheddar cheese about 6 grams. Clusters of Q A To start. But as time passes. An ounce of nuts or seeds has 1 to 2 grams.. doctors check for other causes of memory impairment: infection. begin to form. Within the brain. stroke. And although most plant oils are low in saturated fat.. anemia. limit saturated fat. with a few exceptions. It pays to skip them. or side effects of medication. And as devastating as Alzheimer's is. Barnard. memory fails more and more. they have been linked to Alzheimer's disease. ask the doc BY Neal D. Before diagnosing Alzheimer's. published in the Archives of Neurology.

.com i Bio-irac(® IS a rBIJlslellldlraderrark of Nulraceut~. the feel-good difference you can count on.lL 11>1 . the health risks rise considerably. compared to women with lower cholesterol levels. Billion Bioactive Probiotic Microorganisms from 10 Strains' • Intestinal Release System." (RHUNE HE.een evaluated Ily the FDA.S. MD. • . cookware? for years about a possible role for aluminum in Alzheimer's disease. choose products with a nonaluminum lining. trea~ cure or prevent any disease. Folate.i 'DAY Dl1UIiSTI!o'1! 11'I1'1i5TIHAi. in fortified products. Because it works hour after hour.Inc Circlereply #24 on Info (enter cord .. teetotalers. 11·<H·11 ""[)'CD AMERICAN ~ HEALTH" 'Pori 1.. natural food and vitamin specialty stores. as indicated on their labels. And even one drink a day. and that's a good thing. But why take a chance? If you are using aluminum cookware. In case you're wondering: no one knows exactly why dietary advice for protecting the heart is almost identical to that for safeguarding the brain. but then releases the microorganisms all at once. if consumed every day. I Neal D. and vitamin Bll help rid the body of homocysteine. Sources for vitamin B6include whole grains. such as breakfast cereals. ~BIO"' . Palllnt Nos. beans. SYSTEM CO~1i\OUED OSUV!iIl'f TWELVE BILLION BI~-AC11. *111eseSla1emenlShavenot . but a good idea for everyone else. and potatoes. It pays to skip them. or look for its synthetic form. t.M<ith In". provide vitamin Bl2• but I recommend a daily supplement (any common multivitamin will do).AmericanHealthUS.II:e:I.u..ct is not intendedto diagnose." Controlled Delivery.t!:DMDfil& . who lives in lMlshington. Probiottc CDIIl does more. Once alcohol intake exceeds about three drinks per day. folic acid.. Intestinal and Immune Health' • 12 PlROBIOTIC CD" IH'TES'TII NAL RELEASE.. 6. hydrogenated oils have been linked to Alzheimer's disease. Introducing A Controlled Delivery Probiotic That Goes Beyond Enteric Coating! Regular enteric coating protects probiotic formulas from stomach acid. Inc. once a day is all you need to keep digestive health in balance.This Rrod. compared to If You Think The Best Probiotics Are Enteric Coated. Stomach-Acid Protected Once Daily Formula • Hour After Hour Controlled Probiotic Delivery • Promotes Digestive.6W simp/ewww.. especially in people over age 50. so you may want to purchase other brands. too.220 & 7.150.tellllll)Ue:O OELJ~~i!il" PROBIO'FIC CO" ~iN. but it could be that strong blood flow to the brain defends against Alzheimer's. nuts. ©2011 American Health. Think Again. without being able to prove it. a substance in the blood that's linked to both Alzheimer's and heart disease-just as cholesterol is. But in fact alcohol gets a mixed verdict. Leafy green vegetables and legumes contain folate.VE ORGANISMS' '100%¥EOETARtAl!IFORMULA ONCIEDliJLY -. U. That's essential advice for vegans. such as fortified soyrnilk. Q Should I worry about aluminum A Researchers have speculated Q What about alcohol? A Moderate drinkers actually have less risk of Alzheimer's disease.. Some antacids contain aluminum. because Bl2absorption is often less than optimal. bananas.!EAS!S'f'S~ ~ .. TWFUE BHLlIO~ Available at health. Barnard. . Fortified foods. vitamin B6.623. A Al time of manufacture. increases the risk of breast cancer..627. Probiotic CDIM features an advanced probiotic technology which releases microorganisms to the entire intestinal tract continually throu~hout the day. The Heart and Estrogen/Progestin Replacement Study found that women whose cholesterol levels were in the top 25 percent had almost double the risk of developing dementia. eats his vegetables. reduce your total blood cholesterol level. Third.<~ world Mag' Like saturated fat. get your Bvitamins..

wine." notes Sass. stuffing. which is "critical for helping control blood pressure. and tarts. hearty stews. and Lose Inches. or whip up a quick dessert by poaching prunes in fruit juice. to prunes EAT IT UP Not just for snacking. bread pudding." Sass explains. Increasingly called dried plums to help market them to young'uns." says Cynthia Sass. "The phenolic antioxidants in prunes have been linked to brain and heart protection.healing foods BY Matthew Kadey. "Regularity means a consistent removal of potentially harmful waste products from the body. the dried fruits of the Prunus domestics tree are packed with antioxidants. author of Cinch! Conquer Cravings. such as yogurt.com . these chewy fruits are also a good source of vitamin K. prunes provide impressive amounts of fiber. Much like the sweet fresh plums from which they originate. or even green tea and serving with frozen or Greek 30 September 120nl vegetariantimes. braised cabbage. muffins. and potassium. according to a recently published University of Iowa study. RD RECIPE BY Mary Margaret Chappell <~ world Mag' The health perks of this dried fruit go well beyond aiding digestion HOW IT HEALS Don't wrinkle your nose at prunes. And the rumors are [me: a daily dose of prunes is highly effective at promoting regularity. A study published in Diabetes Care in 2010 reported that high intake of vitamin K may reduce the risk of type 2 diabetes. Use prunes as a base for chutney. Drop Pounds. RD. which has been shown reduce risk of death from heart disease. tagines. What's more. pmnes can be incorporated into a variety of sweet and savory dishes.

com These statements have not been evaluated by the Food and Drug Admlnlstration. Also use the cream daily-anywhere on the body. Box 4885 Buffalo Grove. and plwtochemicals.847·473·4700 www. Chog~Cre3ln Facial Treatment & Ch~g"Cream Skin Rejuvennrion (ir(ie repiy #21 on Info (enter wrd .and feel the power of the raw. Chaga is nutrient dense. and the sterols betulin and betulinic acid. Raw Chag-o-Power is made through a special emulsification process.. Plus. Unlock {he power of tree energy. It is the world's top source of SOD (superoxide dismutase}. Do not accept cheap imitations. ChagaMax. cur e.The forest's secrets are now revealedWild chaga is the most powerfu~ of all tree mushrooms .oreganol. B complex. Chaganol is the ideal quick and easy-to-use cold beverage. wild forest with North American Herb & Spice's chaga products.t'it is a potent source of nutrients. makes it easv to absorb. p:o. which. Chaganol Strength Drink. treat. This prnduct is nor intended to ldiil~n"'''. an enzyme needed to protect all cells in the body. enzymes. Chag-o-Charge is an ideal hot beverage. ur prevent any diseas e. 11 60089 1~800·Z43·5242 1. Known by the ancient Chinese as the "King of all Plants" and by Siberian tribesmen as the "Gifl: from God. His super-rich in beta glucan. All other chaga is lab-made. grown in vats. Take Chag-o-Power drops. and Chag-o-Charge tea every day. the only truly wild chaga supplements available.

) 2 Tbs. free! . or until translucent.. and stir in lentils. Sass recommends looking for brands made with 100 percent juice and diluting with water if you find the flavor overpowering. To keep sugar intake in check. cover.COOK (2665) yogurt.GOURMET HEALTH com. We offer a range of programs for a career in the natural foods industry or simply enriching your lifestyle. and bring to a boil. Search the world's largest collection of vegetarian recipes " Get current on all-things-veg by reading the Editors' 810g " Sign-up for our fabulous weekly e-newsletters " Read Editors' Picks of top stories " Get two trial issues of the magazine. (Try them in baked goods too. and simmer 15 to 18 minutes.. dark place or in the refrigerator.. 0 MG (HOL. WIN BIG: Enter super sweepstakes and win fantastic foodie prizes .MORE THAN A COOKING SCHOOL. prunes will last for up to six months. Remove bay leaf. 2nd Floor. 6 G SUGARS Classes through Natural Gourmet Institute for Food & Health Grde reply #37 on Info Center cord the world's largest collection of vegetarian recipes Top Things to Do on VegetarianTimes. Stir in 1112 cups water. • Lifetime Placement Assistance • Student Loan available if qualified • Accredited by ACCET Call for a brochure about our full and part-time programs today. add bay leaf. Stored in an airtight container in a cool. and cook until rice begins to turn opaque.. 212. vinaigrettes. & CUll Curried Rice and Quinoa Pilaf with Prunes and Pistachios SERVES 8 IN' SoTITUTE I 30 MI N UTES OR FEWER NARY ARTS 48 West 21st Street. 3 G FIBER. Download a free Vegetarian Starter Kit Ii 0 " vegetariantimes. and glazes.. Add curry powder. Or add prune juice to smoothies. NY 10010 Prunes can stand in for any dried fruit. Fold in prunes and pistachios.627. and let stand 5 minutes.com . marinades. soak 1 cup pitted prunes in water for two hours. 3 MG SOD. NY. Heat oil in medium skillet over medium heat. makes prunes a regular part oj his diet. 26 G (ARB. finely chopped (1cup) Yz cup bas mati rice Yo cup redquinoa 2 tsp. as they do in this grain pilaf. season with salt (if desired). and saute 2 to 3 minutes. and puree in a food processor. Add onion. Add rice and quinoa. RD.. 4 G PROT. Cover. . drain. Reduce heat to medium-low. 6 GTOTAL FAT «1 G SAT FAT). NATURAL FOR NaturalGourmetlnstitute Recreational .com Canadian nutrition writer Matthew Kadey. Remove from heat. PERtI-(UP SERVING 170 CAL. olive oil 1 small onion. and cook 30 seconds. or until grains are tender. 2. curry powder 1 bay leaf Yz cup cooked lentils Yz cup finely chopped pitted prunes Yo cup coarsely chopped pistachios 1. healing foods <~ world Mag' Join Our Unique Chef's Training Program The leader in health supportive (mostly vegetarian) cooking and theory. Substituting prune puree for some of the fat and refined sugar in baking shaves off calories while adding beneficial fiber and desirable sweetness. To make your own. ITS A WAY OF LIFE.

vegetarian food and speakers. Purely-B uses only premium raw. Now with wild chaga & organic maca. Introducing ovega. Nutrition Now' Calcium gummies have as much calcium as two 6 oz. whole food.. low-calorie. oreganol. Pet Rock Fest features live music.com nutritionnow. contests.we think he would approve of the tempting chocolaty richness of this decadent gluten-free treat.com Purely-B is the only truly natural.* 800-445-7137 NOW Foods Quorn Foods Quorn Foods offers a wide range of frozen meatless and soy-free products that are all natural. low in fat. glasses of milk in each delicious serving.com ovega.t any dis_ e. For a free sample visit: americanhealthus. 12 sticks per box.com Digest HPE Digestive concerns? Digest HPE'" is an intensive strength complex that delivers the high levels of enzymes your body needs to help thoroughly digest all your food. to Quinsigamond Community College on September 1L The biggest animal event of its kind. wild. IS quorn. Ovega-3 provides 500mg of the heart healthy omega-3s DHA & EPA but without the fishy aftertaste or risk of ocean-borne contaminants sometimes associated with fish oils. New all-natural.] FRESHFINDS [ SPECIAL PROMOTION SECTION <~ world Mag' Purely-B Lundberg® Brown Rice Pasta Gluten-Free. Thisprodua mtmded to diagnos~I>MI.com petrockfest."". hundreds of animal welfare organizations. and high in protein... complete B vitamin supplement available. organic. al dente texture your family will love. And while the devil didn't make us do it . Berry Energy Tea.us 1I0t betterstevia. Pomegranate Berty and Tropical Punch. Sugar Free Drink Sticks from NOW Foods are available in four great flavors: Acai Lemonade. the Pet Rock Festival is returning to Worcester. organic ingredients to achieve the optimal B vitamin levels for the body.3 The vegetarian alternative to fish oil. For the 13th year in a row.com *71115starementhasnot 1-. For more information visit: simplyorganicfoods.llIated by the FDA. "'''' orp... and whole graint Lundberg" Brown Rice Pasta creates a gourmet taste with a consistent.com . lundberg. Massachusetts. Bone Support with Vitamin D Made with natural colors and flavors...com Pet Rock Festival Devil's Food Cake Mix Simply Organic" Devil's Food Cake Mix is built around sinfully delicious Fair Trade Certified'" organic cocoa.

<~ world Mag' This easy technique combines moist and dry heat for richly flavored results Braising is one of those culinary terms that can confuse even experienced chefs. heavy-bottomed pan or Dutch oven with tight-fitting lid . PHOTOGRAPHY Carin Krasner PROP STYLING Kim Wong FOOD STYLING Liesl Maggiore WHATYOU'LL . Tongs for turning foods as they brown Spatula or wooden spoon for stirring . covered. who tend to bandy it about to describe just about any dish that's cooked. . This sauteing step adds color and develops flavors before the simmering heat does its job tenderizing foods and concentrating the cooking juices. But the real secret to braising comes from browning foods before the liquid is added. The following recipes show how it's done. in a small amount of liquid. NEED Wide.

French-Style Apple Butter

world Mag'

(more often toward the end) and breaking up apple pieces as they soften. Cool.


1 Bartlett pear, slicedinto 1

In the United States, apple butter is usually seasoned with a lot of cinnamon and spices, but in France, the spread is made by slow-cooking apples by themselves or with a little butter and sugar until you have a smooth, rich spread. Use a mix of tart apple varieties for the best flavor. Serve with roast, pancakes, or waffles. Or warm up apple butter, and spoon over ice cream.
2 Tbs. unsalted butter 211, lb.tart apples, peeled,


matchsticks (111, cups) tsp. ricevinegar 1 tsp, toasted blacksesame seeds

Spicy Korean Tofu with Pear Slaw



Gochugaru, a Korean red pepper powder with a distinctly sweet heat, is used to season this braised tofu dish. It's worth seeking out and having in your spice pantry, but if you can't find it, you can substitute red pepper flakes.

cored, and quartered ~ cup sugar 1 pinch salt
1. Heat butter in Dutch oven or

1 Tbs, roasted sesame oil 1 14~oz. kg. firmtofu, p

saucepan with tight-fining lid over medium heat. Add apple quarters, and cook 10 minutes, or until apples begin to brown, stirring occasionally. 2. Add sugar, salt, and fLl2 cups water. Cover, reduce heat to medium-low, and simmer 2 hours, stirring occasionally

1 2

2 2

drained, patted dry,and cut into 8 rectangularslices Tbs, [ow-sodiumsoy sauce Tbs.gochugaru or lY, tsp. red pepper flakes tsp. maple syrup tsp. ricevinegar green onions, thinly sliced(~cup) clovesgarlic,minced (2 tsp.)

1. To make Tofu: Heat sesame oil in large skillet over medium heat. Add tofu, and cook 7 to 9 minutes on each side, or until golden brown. 2. Meanwhile, whisk together soy sauce, gochugaru, maple syrup, vinegar, and 3 Tbs. water in small bowl. Stir in green onions and garlic. 3. Pour sauce around tofu, reduce heat to medium-low, cover skillet, and cook 5 to 7 minutes, or until most of sauce is absorbed. Flip tofu halfway through cooking. 4. To make Pear Slaw: toss pear matchsticks with vinegar and sesame seeds. 5. Arrange 2 Tofu rectangles on each of 4 plates, and top each with Pear Slaw.


1. Brown food all over in a little fat. The darker the browning, the richer the flavors of the f nal dish. Make sure there's room in the pot for foods to fit snugly in a single layer so that they will brown, not steam. (If food is packed too tightly, brown it in batches.) 2. Add liquid to cover food halfway. This allows the ingredients to braise rather than boil. 4. Cook low and slow. Simmer food over medium-

3. (over tightly. Because
the braising liquid does not completely coverthe food, a tight lid is essential to seal in heat and moisture.

low heat, or oven-braise (place pan or Dutch oven in
300°F oven) to ensure

cooking liquid doesn't evaporate. I September



great taste.

Braised Cavolo Nero Kale with pasta

world Mag'

Braised Cavolo Nero Kale

Braised Endives with Hazelnuts





Cavolo nero, dinosaur, Tuscan, and lacinato are all names given to a long. leafy, crinkly kale variety. Serve this light vegetable stew over grilled bread or tossed with pasta.

Braising in apple juice helps tame the bitterness of cooked endive.
2 Tbs. unsalted butter 4 endives, halved lengthwise 1 medium leek, thinly sliced ('h cup) 2 Tbs. apple cider Vinegar 1 cup apple juice
71 cup low-sodium vegetable broth 1 tsp. chopped fresh thyme 171 tsp. whole-grain mustard

simply 'tlrganlc"
It's easy and affordable. Why not try the simply healthy way to simply great taste this fall?

3 Tbs. olive oil 1 medium onion, thinly sliced (1 V, cups) 3 small carrots,diced (IV, cups) 2 bunches cavolo nero kale, tough ribs removed, and leaves coarsely chopped (9 cups)
'h tsp, red pepper flakes

1 Tbs. heavy cream
14 cup toasted hazelnuts, coarsely chopped

3 cloves garlic, peeled and thinly sliced 1. Heat oil in Dutch oven over medium-high heat. Saute onion 7 to 9 minutes, or until golden. Add carrots, and cook 2 to 3 minutes more. Add kale and lh cup water, cover, and cook 2 to 3 minutes, Of until kale has wilted. Stir in red pepper flakes and garlic, and cook 1to 2 minutes more. Add P/4 cups water, and bring to a simmer. 2. Cover, reduce heat to medium-low, and simmer 40 minutes, or until kale is tender, adding more water if necessary. 3. Uncover pot, increase heat to medium-high, and cook 3 minutes, or until most of liquid has evaporated. Season with salt and pepper, if desired.

2 Tbs. chopped parsley 1. Melt butter in skillet over mediumhigh heat. Place endives cut-side-down in skillet, and cook 8 minutes, or until browned. Transfer to plate, and add leek to pan. Cook 1minute, then stir in vinegar. Simmer 2 minutes. Add juice, broth, thyme, and endives cut-side up, and bring to a simmer. Cover, reduce heat to low, and simmer 5 minutes. 2. Uncover; increase heat to mediumhigh. Simmer 10 minutes. Transfer endives to platter. Stir mustard and cream into liquid. Simmer 4 minutes, or until thickened. Serve endives garnished with pan sauce, nuts, and parsley.

View our Pasta Bean Soup recipe at: www.simplyorganicfoods.comlpastasoup

(2 G SAT FAT); 24 G (ARB; 0 MG (HOL; 100 MG SOD;



Circle reply #12 on Info Center card


world Mag'

Your fruits

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September 120111 vegetariantimes.com

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Gradually stir in hazelnut milk. 2 G TOTAL FAT «1 G SAT FAr). PER COOKIE: 47 CAL. Coat baking sheet with cooking spray. 'Ii cup vanilla-flavored powdered soy beverage 1'1i tsp. until evenly combined. We offer programs and publications on natural living. 1 G PROT. Warm peanut butter. Whisk together powdered soy beverage with 2 Tbs. vanilla extract 3 Tbs. the purpose of human life described by mystics of all traditions. brown rice syrup hazelnut or 2 cups crushed mini pretzels 'Ii cup sweetened flake coconut. "Let love descend into our hearts and take root.editionnaam. 2. Pinch off 1Tbs. Focus and sincerity are essential.Bake Peanut ButterPretzel Cookies MAKES 48 COOKIES I 30 MINuTES OR FEWER I 30 MINUTES OR FEWER This warm stove-top pudding packs a punch of deep chocolate flavor. if using. and representatives happy to talk with you. 3 G SUGARS 75 MG SOD. and place on prepared baking sheet to cooL Cool cookies 10 minutes before serving. Need a fast after-school snack? These salty-sweet nuggets are just the ticket. and remove from heat. It's the perfect recipe for a quick company dessert or a simple nighttime treat. 7 G CARB. Admission free For further information contact: chopped. Bring mixture to a boil over mediumhigh heat. as is the help of the living spiritual Master In your area there are introductory classes. cornstarch 2'4 cups unsweetened almond milk 1 tsp.net Spiritual publications. or until smooth. teaches the meditation on the inner Light and Sound to anyone who is searching for a deeper meaning in life. International . Its goal is to enable the soul to return and merge into its source. Cook 1 minute. sugar. ethical values. Stir in soy beverage mixture.<~ meditation tIZ/le/'Light world Mag' So8nd Sant Mat is a practical spiritual path based on the meditation on the inner Light and Sound. % cup packed light or dark brown sugar 3 Tbs. 15 GTOTAl (9 G SAT FAT). Stir in vanilla.santmat. water in bowl. 3 G PROT. spirituality. or until mixture thickens. 50lldl3i nonprofit organization. events. 76 MG SOD. vanilla extract 'Ii cup creamy peanut butter 'Ii cup sugar Sant Baliit Singh. www.com Know Thyself as Soul Foundation. 0 MG (HOl. chopped 1-877-MEDITATE (877-633-4828) www. service to others and love for all creation. Stir until smooth.-CUP SERVING: 345 CAL. and rice syrup in saucepan over medium heat 2 minutes. Stir in vanilla. 52 G CARB. 42 G SUGARS FAT 1. With respect and love for all creation. we ore dedicated to serving humanity through rhnntoble activities Whisk together brown sugar and cornstarch in medium saucepan. and the meditation practice taught by Sant Baliit Singh. (!) ID f) © 2011 Know Thyself as Soul Foundation." Sant Baliit Singh Velvet-Smooth Dark Chocolate Pudding SERVES 6 N 0. the spiritual Master.-size chunks of dough. stirring constantly. Add chopped chocolate. PER Y. <1 G FIBER. 0 MG CHOL. whisking constantly to combine. International is a registered. and let stand 1 minute. <1 G FIBER. Stir in crushed pretzels and coconut. vegan semisweet chocolate. optional 8 oz.

Taking Strides Toward A Healthier Heart <~ WorldMag.nowfoods. www.These plroducls are nlol intElnllled till dia9l1ose~treat" cure or prevent any dfsease. natural ingredients that have clinically demonstrated the abimy to help support serum lipid levels and blood gllucose levels already within the Iheal1ihy range" In conjunction with a healthy dien and regular exercise. irccte~epl~ #30 ell Info Center '~cr[d . Available in fine health hod stores nationwide. Cholesterol Pro" can help provide the edge you need to keep moving towards a healthier lifestyle. This advanced cardiovascular support ~_~I!!IIIII_ supplement contains Bergamonte'" and GardioAidii\ two cutting-edge Nutrition for Optimal Wellness'.cotn I *1ihesestalemenls Ihave not been eval'l!Iated:by the FDA. Cutting-Edge Natural Cholesterol Support" Taking strides toward improved cardiovascular health is easy with new Cholesterol Pro" from NOW®.

EsselltlillFormulils.Ohhira's P~obioticsr: . stirring often. Cool 5 minutes. ous system function. Ohhira 01"1 facebook. Combine vinegar with 4 Tbs. El11terto wi~ FREE one ~onth supply of Dr. Broil figs 4 inches from heat source 2 to 3 minutes.. 4 G FIBER. thick enough or until sympy and to coat a spoon. Ohhira's IProbiotics" Get the strength you need to be healthy . divided 12 oz. honey in saucepan. Puree 2 minutes. drizzle with remaining balsamic symp. honey in blender or food processor cheese on serving platter. Ohhira's fats often lackwith an ideal ballanc€ on baking sheet. Toast pistachios on baking sheet 6 to 8 minutes. halved 1 Tbs. i~ml Go to' www. until fragrant.30 minutes <~ world Mag' Broiled Figs with Honey-Balsamic Drizzle over Cottage Cheese SERVES 6 I 30 MINUTES OR FEWER This is the perfect dessert for folks who don't care much for sweets. Preheat broiler. balsamic-honey syrup. 9 G PROT. or until edges begin to brown. and top with toasted pistachios.. Fortify your immune system and improve digestive health with award-winning Dr.g slices over cheese. 5. 11 Become a I~end of Dr.in times of stress and seasonal changer Since over 70% IQf the your immune cells are located in your intestinal tract. balsamic vinegar 6 Tbs. Brush with oil. www. 42GSUGARS 159 MG SOD. Arrange ti. a certified vegan alternative Essential Living to fish oil! Dr. Bring to a boil. 3 MG (HOl. PERSERVI NG: 262 CAL. healthy cholesterol levels. 4. cake. and help build hormones critical for a youthful glow. Cook 2 to 3 minutes.[EssentiaIFormuias .. Preheat oven to 350°F. honey. dai[ly use of Dr: Ohhira's Probiotios" deliivers and sustains the beneficlal bacteria of nutrients: essenCertiia'l!or optimal digestive support. low-fat cottage cheese 12 large or 18 small fresh figs. 2. You can change the flavor and texture of the trifle by the type of cake you choose: for the rich. use yellow pound a light-as-air trifle. olive oil 1. then with 2 Tbs. ous" provides the bsnenclal ing in modern Omega-3. 5 G TOTAL FAT «1 G SAT FAT). om • 972-255-3918 c Quick Tiramisu Trifle SERVES 12 With this recipe. ~ cup shelled pistachios 6 Tbs. while boosting immunity and f increasing energy through better absorption 3. try angel food cake. try it with halved strawberries. Dr'. cottage cheese and remaining or until smooth.c'om/wm for details.Ohhira's Plant-Based Essenbial living Oil Suppl'ement Finally. Place figs cut-side up tified Vegetarlian. ~ «1 I 30 MINUTES OR fEWER Found in fine health stores everywhere. eggy flavor typical of tiramisu. When course and pairs nicely figs are out of season. and set aside. Spread 2 Tbs. It's a bit like a fruit-and-cheese with wine. to maintain diets and is formulated and Omega-9 support of Omega-6 oils. The body uses EFAs promote optimal nervmaintain healthy cell membranes. the immune system. for £SS[NTIAL FORMULAS~ II. or chop. . you'll be able to serve dessert to a crowd in less than 20 minutes. 48 G (ARB.

ohh. sugar y. instant espresso powder 1 cup light whipping 1 10-oz. 113 MG SOD.-inch cubes (10 cups) 2 oz. so you might want to double it to have extra for topping other desserts. water. Return pan to medium-low heat. sweet Marsala wine APPLES 1 y. Ohhira's Probiotic Kampuku Beauty Bar'M provides chemlcal-free moisturizll1g. vanilla seeds.-inch chunks 2 Tbs. Add apple chunks. Beat whipping cream with electric mixer in chilled bowl until soft peaks form. Sprinkle 2 Tbs.). soy margarine Nicole Rees.3 I"robfotic BAR 1. SAUCE): 381 CAl.or coconut-based nondairy vanilla ice cream. cup sugar 1 Tbs. ondfM •. Stir in sugar. Th~ product is.. 3. lemon zest. Fold cream into mascarpone mixture. PERSERVING (16 CUP APPLES. ClJI't' or p~t . drizzle each serving with 3 Tbs. grated lemon zest 1 pinch each ground cinnamon. 3 G PROT..'Ill'1iHJins Sauteed Apples with Caramel Sauce SERVES 6 I 30 MINUTES OR FEWER The dairy-free caramel sauce for this recipe wowed the VT staff with its luscious. and Ph Tbs. PER l·CUP SERVING: 213 CAL. or until tender. Tbs. cut into chocolate with 1. brandy 1 2. Cover.!~'II .. and cook 2 minutes. Watch edges of pan for first signs of browning. ooey-gooey texture. 1 8-oz. Remove from heat when caramel turns from deep gold to amber. and recipe developer based in Portland. 15 G TOTAL FAT (8 G SAT FAT). bittersweet crushed espresso beans. lb.iwe no~ be-en evaluated !. Ohhira on tacebock. Combine remaining Marsala with espresso in separate bowl. seeds scraped out . 3. Tbs. cored. cornstarch y. Caramel Sauce. Divide Apples among 6 bowls.. lr. Spread 3 cups cake cubes in bottom of trifle bowL Sprinkle with 2 Tbs. and cook 1 minute. cup freshly brewed espresso or y. CoollO minutes. Carefully-the mixture will bubble up-stir in margarine and creamer mixture. and serve with 1 scoop ice cream. 64 G CARB. rny ! 1 Tbs. 17 G (ARB. 7GFIBER. Combine mascarpone with 1(4 cup Marsala and sugar in medium bowl./.nion. espresso-Marsala mixture. or until beginning to brown. water and salt over sugar.MULAS'" Become a friend of Dr. tsp. cup sugar Ys tsp . csseese. Meanwhile.. The sauce will keep for up to two weeks in the fridge.nOL lraended ro diagrws. Spread sugar evenly in skillet or saucepan set over medium-high hear. 54GSUGAR5 e cD . DH~~e.com 972-255-3918 1 tsp. This award- beauty bar is suitable for On daily use all skin types while providing a robust 'lather perfect for shaving.. a pinch of citrus zest. 9 G SUGARS 83 MG SOD. or until smooth. www. natural deodorant benefits and probiotic support for supple.w the Il=oodand Drug s Adl'i'Unistr.Food stylist's secret: top desserts with a spoonful of whipped cream. Found in fine health stores everywhere. 2. <1 G FIBER. Cirde reply #119 on Info Center cmrd . 2. Ore. 37 MG (HOl. CARAMEL SAUCE cornstarch in creamer. cup nondairy creamer. such as Purely Decadent 1. 16 CUP ICE CREAM. (9 G SAT FAT). Stir until sugar dissolves. peeled. AND 3TB5. Top with one-third of mascarpone mixture. stirring occasionally.to 3-inch piece of vanilla bean. 1 G PROT. Stop stirring when mixture boils. To make Caramel Sauce: Dissolve cloves. freelance writer.light 1'1.to 1V. cream pound cake. Repeat layering 2 more times with remaining ingredients. and allspice 3 cups soy. grated Kampuku BEAUTY PrornOIl5 RDdi~n~ lJ:Jo+:Wq Skin IX. ending with grated chocolate. such as Mocha Mix v. or a drizzle of sauce. radiant-tcoking winning sKin. is the author of Baking Unplugged. and cook 4 minutes. Swirl pan to encourage even caramelization.salt ESS£NTIAL FOR. soy margarine 3 large tart apples (IV.E55entiaIFormulas. pkg. cup strong coffee combined with y. a baking scientist. to saute Apples: Melt margarine in large skillet over mediumhigh heat. spices.. 0 MG CHOL. Dr. and cut into 1V.tatements I1. Sprinkle with one-third of grated chocolate. 14 GTOTAl FAT Rrobiotic skin C811'e products also ili'evitalize and harmonize YOUI' body on the outside! Certified! Veg~1l ndcrattad from a 14 natural plant extracts.e. brandy. mascarpone 'A cup plus 1Tbs.

if using. or until top is bubbly and mixture smells yeasty. 3. cup gluten-free flour mix (without leaveningadded) 2 tsp.) 2. salt 1 Tbs. and a watery layer in the middle. a thin. Its name comes from the Amharic (Ethiopian) word teffa.. Teff flour is traditionally used to make injera. 44 September 120111vegetariantimes. 0 MG (HOL. and deep red. (Mixture will separate into 3 layers: a top and bottom starter.net. Butthe minuscule grain is a nutritional giant that's high in protein.. yeast. Cover bowl with kitchen towel. fiber. Serve with spicy vegetable stews. Teff grains and flour come in three colors: white. but red varieties are richest in iron. glutenfree flour mix. and transfer to plate. 37G CARB. or use for sandwich wraps. Cover to keep warm. or sprouted for salads and sandwich greens. The batter should resemble very thin pancake batter. Nutty-flavored teff grains can be cooked into a breakfast porridge similarto cream of wheat. PER INJERA: 189 CAL. 7 G PROT. Loosen edges with spatula. tan. cook 1minute. Repeat with remaining batter. Serve warm. Pour liJ cup batter into skillet. and boasts 17 times more calcium than barley or wheat. meaning "lost": the saying goes that if you drop a grain ofteff. and minerals (especially iron). tilting to spread batter into large round that's thicker than a crepe but thinner than a pancake. 1. used as a substitute for polenta.optional teff love The tasty little grain has what it takes to knock recipes into nutritional shape One grain ofteffis about the size of the period at the end of this sentence. active dry yeast 1 pinch ground fenugreek 1 pinch ground cumin y. Stir in salt and honey. gluten-free pantry BY Lisa Turner <~ world Mag' Overnight Injera SERVES 6 The spongy flat bread that acts as plate and utensils in Ethiopian restaurants. Cover. and cumin in large bowl. and let stand 12 to 24 hours at room temperature. add more water to thin. 201 MG SOD: 7 G FIBER. soft Ethiopian flat bread. <1 G SUGARS <l1 ~ Download Lisa Turner's Inspired Eats app via thehealthygourmet. White teff is the preferred flour for making injera.com . 2 G TOTAL FAT «1 G SAT FAT). if necessary. Whisk together teff. you'll never be able to find it again. Heat large nonstick skillet over medium heat. Teff flour can also be used to give gluten-free recipes a light texture and nutty flavor. but this one can be done overnight. honey. 2 cups teff flour y. or until top of injera is covered with bubbles. tsp. injera usually ferments for three days before baking. fenugreek. Stir in 21/2 cups warm water.

Francisco Varatojo and others For info about our holistic program and meals. Her classes are humorous. M. dollars. vegan pizza and ice cream parties. Toll-free: 1-800-496-0989 Ph: 1-828-749-9537 E-mail: info@atasteofhealth. Ph. u I SE s "Rate is in u. March 3-10. Warren Kramer. if any. Campbell is on the Board of Directors of the Chinese Institute of Nutritional Sciences Associate professor at George Washington University and founder of Physicians Committee for Responsible Medicine. Dr. including CNN's "The Situation Room"with Wolf Blitzer.D.Thomas. per person. Dr. Jessica Porter • MS C c It For reservations contact Abbott and HillTravel TollFree: 1-866-601-1923 (choose option 2) Email: holisticholiday®Willtrav. Neal Barnard's Program for Reversing Diabetes. Gabriel Cousens. Weight Loss and Long Term Health. as we visit pristine St. As director of the Tree of Life Rejuvenation Center in Patagonia. Teachers and Healers T. is a ground breaking pioneer in preventive and restorative cardio-vascular medicine and a world-class athlete.. cancer support group and recovery panel • Also scheduled to appear: Dr. M. snorkel and kayak in the crystal waters of the Caribbean • Continuing Education Credits available • Dancing. fun socials and singles events. Pilates. new MSCPoesia.. Barnard studies the role of nutrition in diabetes and other health problems.org Reverse Heart Disease. Emmy Award-winning TV celebrity hosting her own show. experiential and easily adaptable by everyone. Dr. he received a gold medal in rowing at the Olympic Games. Regular cruise menu and gluten-free options available. "Christina Cooks. Colin Campbell is author of the bestseller The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet. Do-In. Italian hospitality and service all while enjoying spirited lectures and vegan natural foods and beverages prepared by our own chefs and bakers. J. MD.s. Run/Walk Stretch and special Yogaand Pilates classes for back issues • Award-winning environmentally-friendly ship • Swim. Special YogaNidra and lntegrative Relaxation workshops. visit www. Puerto Rico and sunny Nassua. ship's registry.D. Nea.com Allreservations for our holistic group must be made through Abbott and HillTravel. Dr. Panama. Esselstyn has published over 150 scientific papers. Government fees.1Barnard.s. • Bask in warm. he facilitates retreats for healing and spiritual awakening. a nonprofit advocating for preventive medicine and ethical research." and author of several best-selling cookbooks including Cooking the Whole Foods Way. Will Tuttle.orgorcontactHolistic Holiday at Seadirectly. Esselstyn Ir. Ronald Peters. His 15books include Dr. Esselstyn Jr. Simon Brown. U. gracious. Jessica teaches HypnoBirthing and is a practicing hypnotherapist and actress. minimum category. and her latest.H0 LI SEA I X~ WorldMag' Special Guest: Caldwell B.atasteofhealth. Robert Pirello.orgor john@atasteofhealth. T. and his pioneering research is summarized in his bestselling book Prevent and Join us for 7 nights on the beautiful. insightful.. He is frequently interviewed on TVand radio. Uno Stanchich. • Over 30 teachers and 140 holistic lectures.. Moses Brown. Arizona. workshops and 8 cooking classes. Dubbed "the fasting guru" by the New York Times. Bahamas. This Crazy Vegan Life. His teachings have made a profound impact that has touched the hearts of millions worldwide.. -. Dr.jessica cowrote The Kind Diet with Alicia Silverstone...Meditation. Dr. Caldwell B. gratuities and fuel surcharges. 2012. +Additional charges ap-ply for spa treatments) individual consultations and a few selected workshops. lectures and Workshops featuring Worldrenowned Chefs. certain restrictions apply. She managed the Way to Health Program at the Kushi Institute for several years. Christina is a nationally known vegetarian/vegan chef. . John Hiester. Research sc ie ntist and university professor Dr. Includes holistic program.Virgin lslands.D. additional. Cousens is a leading authority on live-food nutrition. inspiring and informative. one of the most elegant and ecologically friendly cruise liners on the seas. Author of The Hip Chick's Guide to Macrobiotics. EXPANDEDYOGAPROGRAM! • Private consultations and treatmentst available • Daily Yoga. His innovative Amrit Method® teachings are universal. historic San Juan. Dr. I'm Mad as Hell and I'm Not Going to Eat It Anymore! Christina Pirello Yogi Desai Yogi Desai is an internationally recognized authority in the field of yoga and the founder of the Kripalu Center for Yoga & Health. Colin Campbell. based on double occupancy. Gabriel Cousens is the author of 7 books inc luding Spiritual Nutrition and Conscious Eating. Qi Gong. In 1956.

p.<Ii easy entertaining ~ BY Peggy Myers Walz <~ D world Mag' RECIPESBY Mary Margaret Chappell Instead of pairing wine with food. 51 - PHOTOGRAPHY Richard Jung FOOD STYLING Sue Henderson PROP STYLING Raisin Nield . pair food with wine for an innovative twist on the wine-tasting party PINOT NOIR + RISOTTO-STUFFED MUSHROOMS.

wine director at Hotel Fauchere in Milford. boxgrissini (crispybreadsticks) 2 pears. 2. and begins to brown. But what happens when you flip the selection process and ask wine experts to choose the food that best complements a type of wine? We quizzed experts on which foods they wou Id serve to enhance and showcase the complex flavors of a variety of wi nes. 2 G PROT. Then we paired their selections with easy-to-make hors d'oeuvres for a full-bodied winetasting party to enjoy with friends. CAVA BRUT OR CHAMPAGNE PARMESAN CHEESE + PARMESAN CRISPS 1. Bake 15 to 18 minutes.com I September 12011 47 . Pa. 1 G TOTAL FAT «1 G SAT FAT). halved 1 cup celery sticks Parmesan Tasting Platter SERVES 8 This sampling of breads ticks . then remove with spatula. 72 MG SOD. cut into 'h-inch pieces 8 dried apricots. each cored and cut into 8 wedges 2 medium-tart apples. 8 oz. 20 CAL. To make Crisps: Preheat oven to 32YF. Provide toothpicks. grated Parmesan cheese PLATTER Jacob Kiel. Aged balsamic vinegar. each cored and cut into 8 wedges 6 dried figs. and encourage guests to try chunks of cheese with different items when tasting wine. cup dried cherries and line baking sheet with silicone baking mat. <1 G (ARB. 1 cup toasted whole hazelnuts y. 4 oz. Spread tablespoonfuls of grated cheese into thin circles on baking mat. Parmesan's texture matches the nutty flavors present in the sparkling wine.. looks dry. or until cheese has stopped bubbling. PER PARMESAN CRISP. nuts. good-quality Parmesan cheese broken into small chunks 1 3-oz. To assemble Platter: Arrange Parmesan Crisps and all other ingredients on large platter. <1 G SUGARS vegetariantimes. Coolon baking mat. drawing out notes tasting of lightly toasted bread. and fresh and dried fruits showcases the complex flavors of Parmesan cheese. 4 MG (HOl. cup raisins y. optional o G FIBER. says salty Parmesan cheese is a perfect foil for the crispness and delicate acidity of Spanish or French sparkli ng wine.Oenologists (wine scientists and specialists) and sommeliers are often called on to match wine with food.

and saute 5 to 7 minutes. She suggests a Gruner Veltliner from the Kamptal. Bitter greens with wine) Surprising. peeled and thinly sliced 1. Heat oil in large skillet over medium heat. mineral taste of Gruner Veltliner. and down to make triangle packet.-based Pamela Heiligenthal. GrOnerVeltiiner Coliard Green Phyllo Triangles + GRONERVElTLINER COllARD GREENS + Choose wine glasses that are tulip-shaped and large enoug h (at least 16-ounce capacity) to comfortably tilt. balsamic vinegar y. then repeat entire process with remaining phyllo sheets. 12 sheets thawed phyllo dough (6 oz. stemmed and coarsely chopped 1 large shallot. Cut phyllo stack lengthwise into 4 strips. or until golden brown.com.) 1 small pear. Brush triangles with oil. Spoon 1 Tbs. 4. across. Coat baking sheet with cooking spray. Portland. halve the amount of greens. Bake 15 to 18 minutes. cover remaining phyllo sheets with damp kitchen towel to prevent drying. Continue folding triangle onto itself. Stack 2 more phyllo sheets on top. Brush phyllo sheet with oil. collard mixture. 5. or line with parchment paper. if desired. minced (1 tsp. season with salt and pepper (if desired}. swirl. olive oil. editor of Enobytes. Kremstal. or else from New Zealand. IGFIBER. A spicy Italian Verdicchio would work equally well. and pear slices. Add collard mixture and garlic. 3 GTOTAL FAT (~1G SAT FAT). plus more for brushing phyllo 1 clove garlic. while the greens' delicate mustard flavors bring out the citrusy character of this off-dry wh ite wine. Fold upper corner over fIlling to make a triangle. 3.<~ world Mag' Collard Green Phyllo Triangles MAKES 16 I 30 MINuns OR fEWER If you want to tame the taste of collard greens in the filling for these triangles.lGSUGARS 56 MG SOD. buttrue. GrO-Vis the hipster wine lover's name for this increasingly popular varietal. Pulse collard greens and shallot in food processor until fmely chopped. or until collards have shrunk and are tender. and shift around the wine. (D 48 September 120111 vegetariantimes. Place 1 phyllo sheet with long side closest to you on clean work surface. orWachau regions of Austria. Ore.com . 0 MG (HOl. and set aside to cool. coarsely chopped 2 Tbs. and sprinkle with kosher or sea salt. Preheat oven to 350"F. collard greens. PERTRIANGLE: 68 CAL. and most of liquid has evaporated.) 1 tsp. says the pungent tang of the collards complements the earthy. 1 G PROT. collard mixture lh inch from a short end of 1 phyllo strip. brushing each with oil. 9 G (ARB. Top with 1pear slice. Stir in vinegar. 2. Transfer to prepared baking sheet. Repeat with remaining phyllo strips. 16 oz. then mash them with 112 cup firm tofu.

The Lecithin*. Super Fabulous Fiber. Weigh Down Chocolate*. in its purest form. fiber is a powder and very little pure fiber is required every day. All rights reserved. For those individuals. they can bind a lot of the toxic agents that are produced in our bodies. The reason for this lies in its ability to absorb many times its own weight in water. we recommend Lewis Laboratories' Fiber Yeast'". I RDA *.Lewis Laboratories' fabulous fiber contains whey and is not recommended! for those with an intolerance for milk or dairy products. Stammex with Stevia Extract. vegetable and grain fiber concentrate combined with essential vitamins and minerals. We hear a Lot of talk about environment and pollution these days. Staminex with : Ginseng. nutritional processes take place.. consequently. It is the same fiber blend without any lactose components. Psyllium Seed and. One caution:.~. in an otherwise normal intestines so that they are clean. vegetable and fruit. A misconception shared by most people is that all fiber is pretty much the same. You should not take a laxative that is going to roar through YOlU' system overnight like an intestinal rotor-rooter. independent health food stores or you may order direct from:i (*available taste samples) http://www. Fiber Yeast*. our health and well-being. Constipation. Corn In the past few years fiber has received a great deal of well-justified attention from nutritional scientists: throughout the world. They all come feom one of three natural sources: grain. maintaining a smooth flow of nutrients with proper opportunity for their absorption.' . That is why many doctors recommend psylliumbased products for ordinary constipation instead of laxatives. Lirnired. Fiber itself is not a uutrient . Over ~O Original or . Thus. is all almost certain indication of madequate fiber intake and an improperly functioning gastrointestinal system. heart disease and other ailments too common in Western civilization. There is no better time than now to start enjoying its benefits.A[lY[R1ISI!:~m)n <~ world Mag' Contains: Milk. Let's 'consider our intestinal environment that affects all QUI' cells. fabulous Fiber is a balanced fruit. Many people think of fiber as roughage or bulky material which must be eaten in large quantities.. research . Iirde reply #31 on Info (enter lard . We guarantee you will be happy with the results.it passes through the intestines intact while the nutrients with it absorb into the body. While fiber will solve most problems of constipation.com 1-800-243-6020 C020] 1 Lewis Laboratorrcs hit'l.may shed light on its possible role in preventing certain types of cancer. It is combined with the good-tasting Lewis Laboratories' 100% Pure Premium Brewer's Yeast'" for which they are famous. Yet few people really understand what fiber is and why it is so important to your health and well-being. It person. J . Any artificial increase in the transit time through your body defeats the function of your natural internal laboratory where all removes toxins and wastes deposited in the intestines from all the complex systems 'Of your organism.now underway . from the standpoint of detoxification. there are a great many different fibers from different sources with individual characteristics.lewis-Iabs.l Tropical Fruit.. i Strawberry* or Vanilla* are available at . In actual fact. ( Staminex. psyllium seeds have twice the bulking capacity of bran without its tendency to rob you of essential nutrients. tissues and. ewis Laboratories' fabulous Fiber bas the ability to scrub out all the convolutions in the a small amount creates an effective bulk in your intestines where ]t acts as an intestinal regulator. Certain fibers have a way of trapping and removing many harmful bacteria in the intestines but. As a crude fiber. In fact. it is equally effective in controlling simple diarrhea because it maintains the proper pace and bulk required for digestive function. Other products from Lewis Labs' include: 100% Pure Premium Imported Brewer's Yeast*. In addition to its impressive known benefits. '. You want something that is going to maintain a normal transition time for food to pass through your body and make elimination regular and easy.

Plus. logs) 2 small shallots. Set leaves in circular pattern on serving platter. oil. and pepper. which further amps up the fruitiness. -i G FIBER. y. The rosemary-goat Arrange cheese filling here can be made up to two days ahead. A Spanish Mencia is equally good but may be a little harder to find. Kolpan suggests Valpolicella if you like a lighter. 3 MG (Hal. olive oil 4 tsp. says oyster. and top each with 1 candied pecan. finely chopped fresh rosemary Endive leaves make beautiful serving cups for spreads and soft cheeses. PER ENDIVE PETAL: 38 CAL. Spoon 2 tsp. 1 G (ARB. . finely chopped (% cup) 2 Tbs. or a bold Zinfandel if you prefer your reds more robust. 33 MG SOD. fruitier red. fresh chevre or goat cheese (2 4-oz. The mushrooms' earthiness contrasts nicely with and also bri ngs outthe fruit in the wine. 1. if desired. Ifyou can't find either varietal. professor and chair of wine studies at The Culinary Institute of America. rosemary. shiitake. 3 G TOTAL FAT (1 G SAT FAT). on widest 2. the fmished petals in concentric presentation. choose a cooler-climate Merlot or Cabernet Sauvignon from Washington state or California's North or Central Coast. Try them alongside other crudites for dipping as well.easy entertaining CABERNET FRANC + ROSEMARY + CHEVRE The sharp flavors of rosemary and chevre (goat cheese) complement the high acidity and fruit-forward flavors of Cabernet Franc. cracked black pepper <~ world Mag' 32 small red or green endive leaves (about 4 heads endive) 32 candied pecan or walnut halves and season with salt. Stir in shallots. and other wild mushrooms in a risotto are a great match for a fruity red wine such as Pinot Nair. chevre mixture end of each endive leaf. The herb's pine-like fragrance works well with the dusty characteristics of this red wine. <1 G SUGARS (0 Endive Petals with Rosemary Chevre MAKES 32 PETALS PINOl NOIR OR FEWER + MUSHROOMS I 30 MINUTES Wine journalist and author Steven Kolpan. 2 G PROT. the creaminess ofthe risotto cuts the tannins in the wine. tsp. circles on a large round platter for an elegant flower-like 8 oz. Mash chevre in bowl until chunky. Heiligenthal suggests a Cabernet Franc from the Loire Valley.

) Bake 20 minutes. 1 G PROT. or until most liquid has evaporated. Preheat oven to 400°F. PER STUFFED MUSHROOM: 32 CAL. check out her blog post on vegetariantimes. 12 MG SOD. cup) 1 clove garlic. Stir in garlic and thyme. and stir in parsley. washed and drained 6 oz.<~ Risotto-Stuffed Mushrooms MAKES 32 WorldMag.<lGSUGARS "0" After researching this story. (You should have about 2 cups total. Set aside. season with salt. or until translucent. Add wine. and cook 15 to 20 minutes. and cook 2 to 3 minutes. 32 large white or cremini mushrooms.) 2.com. and simmer 18 to 20 minutes. Add chopped mushrooms. oyster or shiitake mushrooms. Circle reply #'l on Info (enter card . finely chopped ('I. Because risotto is not easy to eat at a wine-tasting party. reduce heat to medium-low. minced (1tsp. Cool. simmer 2 minutes. or until rice turns opaque. <lGFIBER. and add to chopped oyster mushrooms. Heat oil in medium skillet over medium heat. <1 G TOTAL FAT «1 G SAT FAT). or until most liquid is absorbed. or until mushrooms are tender and rice begins to crisp on top. add rice. small onion. and bring to a boil.. To read about her wine-shopping experience. Add onion. 5 G (ARB. Add broth. Stem white mushrooms. cup chopped fresh parsley 1. and saute 2 to 3 minutes. 0 MG (HOl. rice mixture. finely chopped 2 Tbs. olive oil y. Cover. 3. Peggy Myers Vl!alz tbrew her own tasting party. Fill each mushroom cap with 1 heaping Tbs. and set caps upside down on baking sheet. or until browned. Remove from heat. we decided to stuff it in mushroom caps so that it can be served as finger food. dried thyme % cup Arborio rice 2 Tbs.) y. Chop stems. dry white wine 2 cups low-sodium vegetable broth y. tsp. (A small cookie scoop works wel1.

For many people.) 4 cups cooked rice 4 green onions. and heat over medium-high heat. increase heat to high. 4 large eggs 3 Tbs. 7 G PROT. cup) 1. vegetable oil 9 cloves garlic. and increase heat to medium. and cur into 2-inch strips. and they all make a tasty. Add eggs. Add oil to pan. or until rice begins to brown. Stir in chopped garlic. these breakfast bowls share three things: they're gluteri-free. they're easy to prepare. or until frrrn and set. and cook 3 to 5 minutes (like an omelet). tilting to coat bottom of pan. satisfying first meal ofthe day. But there's a world of rice-for-breakfast options that are as common to some cultures as crispy cereal isto others. and cook 3 to 4 minutes. <1 G SUGARS <0 52 September 120nlvegetariantimes. 3. Coat wok or large skillet with cooking spray. 2. Season with salt and pepper. From Filipino fried rice to French rice pudding. or until browned. 11 G TOTAL FAT (2 G SAT FAT). Whisk eggs with 1 Tbs. and stir in green onions. stirring often. and cook 3 to 5 minutes. the only rice that gets eaten in the morning is the kind that goes snap-crackle-pop when milk is poured over it. PER HI-CUP SERVING. peeled and chopped (3 Tbs. 256 CAL. if desired. 49 MG SOD. Sinangag (Filipino Garlic Fried Rice) SERVES 6 I 30 MINUTES OR FEWER EGGS VEGETABLE OIL GARLIC COOKED RICE GREEN ONIONS This breakfast dish from the Philippines calls for day-old rice and lots of garlic. 32 G CARB. <1 G FIBER. then eggs. 124 MG CHOL. Transfer eggs to cutting board. water in small bowl.com . Add rice. white and green parts finely chopped (V.

~~~~~~. This produc1 is not intended to diagnose.The inside story on detoxification.~. (X' prevef1t any disease Selria® is a registered trademark Copynght ©2011 of Kyowa Hakko BiD Co.. LifeE'xtension' ""1 0 N T 1 f t. cure.' Setria® Glutathione is a tripeptide manufactured through a unique. pollution and even the natural aging process. Ltd. INC HEALTH . Inc. patented process that can help replenish the body's reserves that may be depleted as a result of poor diet.Jf!b1~ I.~.com Follow Setria® 'TMse statements nave not been evaluated by the Food and Drug Administration. <~ world Mag' Glutathione. If you're looking for nutritional support to help lighten your body's toxic load...-d~~~ P.IDTKE ~iY·'I.2r!~!!S' IHOLIISTIC. took for these fine brands with Selria® Glutathione in their formulations '!..setriaglutathione.* The Power To Protect For more information about Setria® visit www. Kyowa Hakko U.. look for supplements formulated with ultra-pure. all-natural Setria. &41_1 '11 S~~Q~' lWINILAB® (ir(le reply #27 on Info (enter wrd .. stress. It's inside every cell in your body and an essential molecule that protects cells from the damaging effects of oxidative stress and toxins. treat.lJT5~~.~r::esS..SA."7rps-·d..

nourishing Chinese breakfast dish and you'll be hooked. 3 GTOTAL FAT (2 G SAT FAT). LOW-FAT MILK ARBORIO RICE SUCANAT CINNAMON SALT 6 cups low-fat milk cup Arborio rice '!. 2 G TOTAL FAT «1 G SAT FAT). 5 G SUGARS \'J ail Teurgoule (Slow-Cooked SERVES 6 Rice Pudding) This rice pudding from Normandy was traditionally cooked in bread ovens after the baking was done.) frozen peas and carrots 8 green onions. and remove from heat. tsp. Here a slow cooker provides the same consistent low heat. feast-worthy concoctions. 21 G SUGA RS \!) en Congee SERVES 6 One bite of this hot. if desired. adding up to 2 cups more water if necessary. 3 G FIBtR. salt 'I. 12 MG CHOL. Let congee stand 5 minutes. 8 G PROT. BAS MATI OR JASMINE RICE SHIITAKE MUSHROOMS FROZEN PEAS AND CARROTS GREEN ONIONS UNSALTED PEANUTS 1 cup basmati or jasmine rice 4 cups shiitake mushrooms. or until mixture is thick and creamy. and bring to a simmer over medium heat. or until browned and crispy. Reduce heat to low. finely chopped (1 cup) 'h cup coarsely chopped roasted unsalted peanuts 1. . com Coat slow cooker with cooking spray. cup Sucanat (natural cane sugar) 1 tsp. Combine all ingredients in slaw cooker. or until pudding is thick and light brown skin has formed on top.groundcinnamon 7'. Ladle mngee into bowls. Bring to a boil. Top each serving with mushrooms. There are thousands of different recipes for congee that range from healing combinations to deluxe. green onions. or until mixture is thick and porridge-like and rice grains have disintegrated. Meanwhile. 10 G PROT. 33 G SUGARS <0 . Stir peas and carrots into congee. PER %-CUP SERVING: 209 CAL. pkg. Serve sprinkled with dried cranberries and drizzled with maple syrup. 54 September 120111vegetarian . cut into 1-inch dice v. cup dried cranberries 1. PER 1-CUP SERVING: 260 CAL. Combine brown rice and almond milk in large saucepan. 7 G TOTAL FAT «1 G SAT FAT). then apple. 3. 5 G FIBeR. 314 MG SOD.1 G FIBER. 3. and cook 2 hours. 3 G PROT. 6 <~ world Mag' I 30 MINUTE$ OR FEWER Brown rice and almond milk stand in for oats and milk in this English-inspired porridge. Cover. 2. 2. Stir in maple syrup.5 ingredients Brown Rice Porridge with Fruit and Almonds SERVES. Try it warm or cold with whatever fruits and nuts you have on hand. and chopped peanuts. 48 G CARB. PER 1-CUP SERVING: 261 CAL. pu re maple syrup. 42 MG SOD. and season with salt. stemmed andsIiced 2 cups (V. Place rice and 10 cups water in large saucepan. 49 G CARB. 0 MG (HOL. and let stand 5 minutes. Serve warm or cold. 4. BROWN RICE ALMOND MILK MAPLE SYRUP APPLE DRIED CRANBERRIES 3 cups cooked brown rice (1 cup uncooked) 1 cup almond milk 2 Tbs. 0 MG CHOl: 28 MG SOD. plus more for drizzling 1 medium apple. coat nonstick pan with cooking spray. 47 G (ARB. and cook on low power 6 to 8 hours. and saute mushrooms 5 to 7 minutes over medium-high heat. times. Simmer 4 to 6 minutes.

.. iii ••••• 111 I I ••• iii I•••• .. lucy com MINDBODY toi"~~ o LlNI'I'ltJI:s" !HI~lIIe":l~ I lIi . Vli:lo.... stay On Site and Enjoy a Week of Vegetarian Meals '" '" .:•• .. + Use promo code EP13 to save $50 off Main Conference 7 Days 35+ Master Teachers 100+ Classes + 3-DAY BAPTISTE POWER FLOW IMMERSION + KIRTAN CONCERT WITH SNATAM KAUR and GURUGANESHA SINGH GOLD SPONSORS III . v~etarjan ..1f SILVER SPONSORS Q Iu!l 1 .•••• .

<~ world Mag' BY Susie Middleton PHOTOGRAPHY Yunhee Kim FOOD STYLING Paul Grimes PROP STYLING Deborah Williams .


WQrldl\\ags .

com 1September 12011 59 .<~ world Mag' veqetariannmes.

% oz. Add wine. lb. 1112 Tbs. 3 cups (14 oz. balsamic vinegar 4 oz. maple syrup. 7G PROT. Reduce medium-low. heat. 7 minutes. occasionally. oil to same brown. golden brown. begin to brown. divided 1V. dried porcini mushrooms cup apple cider 1 Tbs. are welland porcini to it.<~ Root Veggie Chowder with Collard Ribbons SERVES 6 world Mag' 6. if desired. Heat remaining 1 Tbs. 30 G CARB. Bring 71h cups water to a boil in Dutch oven. Add over large bowl. Add collard greens. low-sodium soy sauce 1. 3. Remove from heat. thyme. and bring chowder to a boil. fj (1) % tsp. soy sauce. olive oil. Transfer to bowl with potatoes. 350 MG SOD. 15 to 17 minutes. divided 2 Tbs. Add onions. oil in skillet over mediumand season with or salt. roughly chopped. Reduce heat to medium-low. and let soak 30 minutes. sprinkled 2 cups soup in blender until Stir back into chowder. Add potatoes. or until well-browned on at least 2 sides. skillet. 1. Cover. divided V. and cook 30 seconds. chopped fresh rosemary. Uncover. season with salt. 7 cups water and salt. Add vegetables to onion broth. if desired. Add onions. cut into large dice (1V.to 3-inch lengths. into 2. roll up lengthwise. Transfer to bowl with potatoes. Stir in 1 to 2 Tbs. . fresh thyme leaves. peeled and cut into medium dice (2% cups) this "meaty" soup. Strain porcini. oil to same skillet. and cook Add cabbage and 5 cups water. and bring to a boil. if desired. Add porcini mushrooms. thickly sliced a stem with 1 hand and ripping leaf off each stem with other hand. oil to same heat. thanks to a broth made with dried porcini mushrooms. 2. Heat 1 Tbs. olive oil. lb. Cover. Combine apple cider. and simmer 15 seconds. cup. Combine orange juice. 1. if desired. small bunch) PER HI-CUP SERVING: 231 CAL. to scrape up browned bottom. oven over and season and cook 3 cloves garlic. partially cover. and simmer 9 minutes. 2. carrots. stirring occasionally.). 4 G PROT. 9 GTOTAl (1 G SAT FAT). Yukon Gold potatoes. and return porcini liquid and chopped high heat. 17 MG SOD. large rutabaga (12 oz. 11 G SUGARS " ([. Line mesh strainer with and place reserving to double layer of cheesecloth. minced (1 Tbs. or until vegetables are tender. and apple cider mixture. Transfer to shallow bowl. plus 1tsp. Cook 6 to 8 or until potatoes on at least 2 sides. divided 12 oz. Heat 1 Tbs. 0 MG CHOL. olive oil. Transfer mushrooms and liquid to potato mixture. 3G FIBER. 5 G FIBER. and cook 6 to 8 minutes. remove pan from heat. 16 to 18 minutes. The great fall colors here get a hit of green from collards added at the end.) 1 Tbs. until potatoes potatoes and bring to a boil. or until beginning Bring to a simmer. 15 minutes more. Puree smooth. divided 3 cups Cheese Croutons (recipe. bits on pan 5. savoy cabbage. 4. Add rutabaga. Add ginger. Remove holding 4 Tbs. if desired.). rosemary. Squeeze porcini in cheesecloth wring out as much liquid as possible. of and cook 5 minutes. p. Add cabbage. minutes. Rinse Dutch oven. V. and let stand 5 minutes.) 3 cloves garlic. PERBI-CUP SERVING 216 CAL. and season with salt. oil and 1 Tbs. minced fresh ginger 2 medium Yukon Gold potatoes (12 oz. and cook 15 minutes. delicious savoy cabbage in this hearty chowder.2G5UGARS 5 Tbs. cremini mushrooms. Reduce heat to mediumlow. 3. and cut into 1/4-inch-wide ribbons. Heat 2 Tbs. 61) and vinegar in glass measuring Set aside. heat to liquid. oil in large skillet over heat. Heat medium 6 to 2 Tbs. browned 2. Add potatoes. butter in skillet over medium-high Cook 5 to 7 minutes.) 2 Tbs. 12 G TOTAL FAT (2 G SAT FAT). and cook 6 to 8 minutes. cut into large dice (6 to 7 cups) 3 large onions. Add remaining skillet. divided 1V. rosemary. with remaining Serve FAT 1 tsp. Transfer 2 Tbs. medium-high minutes. 0 MG CHOl. and cook 8 to 10 or until onions are softened.) medium-diced onions Tbs. stirring occasionally. cup dry wh ite wine 3. Discard cheesecloth. unsalted butter. butter in large Dutch oven over medium heat. orange juice mixture. Chop ribbons Set aside. collard greens (V. orange juice 1 Tbs. peeled and stems from collard leaves by cut into medium dice 1V. and season with salt. 7. Add garliC and 1 Tbs. Add 1 Tbs. and cook vinegar in small bowl. Remove from heat. salt Many Mushroom Chowder with Yukon Gold Potatoes and Rosemary SERVES 6 Caramelized Onion and Savoy Cabbage Chowder with Thyme SERVES 6 Green cabbage can be substituted flavor comes easily to for cups) Deep. peeled and diced (1% cups) 1 lb. olive oil and 1 Tbs. 3 Tbs. V. or until well-browned on at least 2 sides. Add carrots. lb. and heat over medium-high Add crernini mushrooms. 23 G CARB. 1 minute. A fmal flourish from an orange-balsamic mix rounds out the flavor profile. 4. to and cook to pot with porcini liquid. pure maple syrup 2 tsp. Stack 5 or 6 leaves at a time. 2 tsp. minced (1 Tbs. and with salt. apple cider vinegar 2 Tbs. and cook 20 seconds. and fmely chop porcini. stirring Transfer to bowl. oil in Dutch heat. Uncover. peeled and cut into medium dice (2V. Add remaining 1 Tbs. or until potatoes are tender. Cook 10 to 12 minutes. and simmer 10 minutes. and cook or until onions are stirring stirring occasionally. Add garlic. or until onions are lightly golden.

9 G SUGARS Cheese Croutons MAKES 3 (UPS These crunchy garlic croutons get an extra bit of flavor from nutty Swiss or Gruyere cheese sprinkled on after toasting. While corn and leeks are essential here. 2 Tbs. add green beans. 12 oz. cover. Combine corn kernels. 334 CAL. lb. and mash it with back of wooden spoon break up a bit more. Bake 15 to 20 minutes. oil in Dutch oven over medium-low heat. Heat 1Tbs. and saute 8 minutes. cut into medium dice 'I. 5. crisp and brown on bottoms. carrots. Add 4 cups water. milk. feel free to substitute potaroes. peeled sweet potatoes. smoked paprika 4. Bring mixture in Dutch oven to a and y. green beans. divided 3 cups sliced leeks (5 medium) 'I. 15 G SUGARS 103 MG SOD. She is the author of Fast. close together. Season with salt and pepper. 37 G CARB. cilantro into chowder. 2. stirring to coat. and 3. PER 1%-(UP SERVING: 280 CAL. Add minced garlic and 0. transfer to Dutch oven. croutons or until Push plus 3 cloves garlic.. minced {1Tbs. Add garlic. 215 MG SOD. and cook 30 seconds. Place bread bowl. "she says. oil to same skillet. and cook 4 minutes more. Preheat oven to 350°F. if desired. Increase heat to medium. 30 MG SOD. whole-grain ciabattaorother rustic bread. vegetariantimes. Bring to a boil. or other root vegetables for some or all of rhe sweer poraroes. and saute 3 minutes.cups low-fat milk 2 cloves garlic. unsalted butter 2 cloves garlic. Add sweet potatoes. and serve with lime wedges. minced (2 tsp. reduce heat to medium-low. Drizzle oil mixture over bread cubes. Serve topped with Cheese Croutons and remaining 1Lf2 tsp. chopped fresh cilantro Lime wedges. Reduce heat to medium-low. Add green beans. and discard solids. Add leeks. 8 oz. optional 1. 21 GTOTAl 26 MG CHOl. cut into 'h-inch pieces simmer 5 minutes. olive oil. unsalted butter 3 Tbs. Susie Middleton's nickname (and the name of her blog sixburnersue. and cook 30 seconds. or until garlic starts discard garlic pieces.com) «has something to do with hogging the kitchen. peeled and crushed. 4 G PROT FAT (4 G SAT FAT). Season with salt. to to 4 large (or 5 small) ears corn. Coolon then pull aparr to serve. olive oil 2 Tbs. turn light brown around edges. Sprinkle with remaining cilantro. PER SERVING (HI-CUP SOUP PLUS \6 CUP CROUTONS)' FAT (8 G 5ATFAT). kernels removed and cobs reserved 2'1. Warm olive oil and butter in medium skillet over low heat. or until browned. Strain milk mixture. 3. thyme. 8 G PROT. Transfer beans to plate. stirring occasionally. then add cobs to pan. 16 MG CHOl.}. PER SERVING (Ii CUP CROUTONS) 13 GTOTAl 185 CAL. and Stir milk mixture and 1 Tbs. and cook 15 minutes. 13 G TOTAL FAT (4 G SAT FAT). divided 2 Tbs. partially cover. Remove pan from heat. or until cheese melts. Heat butter and 1 Tbs. tsp. if desired. 2. Fresh & Green: More Than 90 Delicious Recipes for Veggie Lovers. cup dry sherry boil. paprika. and cook world Mag' 15 minutes. Add remaining 1 Tbs. You could also mix in yellow wax or purple beans with the green beans or use basil instead of cilantro. 7 G PROT. cheese over all. 6 G FIBER. 5 G FIBER. 16 G CARB. and let steep. oil in skillet over mediumhigh hear. Spread bread cubes on prepared baking sheet. Stir in sherry. 33 G CARB. Line baking sheet with parchment cubes in heat-proof paper. 9 G FIBER. and cook 3 to 4 minutes. and sprinkle baking sheet. Remove from heat.-inch cubes 3 Tbs.com I September 12011 61 . cut into 'I.) '" cup finely grated Swiss or Gruyere cheese 1. 15 MG CHOL. Run back of Farmers' Market Chowder SERVES 5 knife down cobs to release milk and pulp into saucepan. Bake 2 minutes more. and remove pot from heat. 1 G SUGARS crushed garlic in saucepan.<~ and bring to a boil.

authors of The Family Dinner. lunch-box challenges. Research shows that many of the thi ngs parents worry about 62 September 120nl vegetariantimes. share tips and recipes for making the most of a family ritual toDiNNER (fI) BY Laurie David and Kirstin Uhrenholdt guess who's coming (everyone) As summer comes to a dose. Don't letthat happen! Dinner is the most important activity a family can share.<~ world Mag' Laurie David and Kirstin Uhrenholdt. homework-getting it all done often means family dinners fall by the wayside.com . Last-minute supply runs. leisurely evenings on the patio to the tune of crickets and sprinklers give way to hectic after-school hours when you can practically hear the clock ticking.

light candles. children and adolescents who eat at least three meals a week with their families are more likelyto have healthy weight levels and are less susceptible to eating disorders. The meal can take any form: healthful quinoa cakes. 65) makes it easier for tired adults and touchy teenagers to open up. Crispy Quinoa Cakes and Roasted Red Pepper Sauce. Conversation isn't always easy atthe end of a long day.(~ WorldMag. PHOTOGRAPHY Maryellen Baker FOOD STYLING Liesl Maggiore PROP STYLING RobinTurk . 6S most-drug and alcohol use. decorate the table.find simple ways to make mealtime special: play music. what's important is sharing a meal and spending time together each day.Trading questions with one-word answers for open-ended queries (see "Table Talk. After all. p. Second step: start talking. smoking. Finally. so preparation is key. And accordi ng to a recent study conducted atthe University of Illinoisat Urbana-Champaign. and teen pregnancy-are less likelyto happen when families have meals together. The first step toward reaping these benefits isto make dinner part of your daily routine." p. and fun. memorable. made-with-Iove veg meatballs. even grilled cheese sandwiches. you're setting the scene for mealtimes that are meaningful. and establishing the dinner table as the best place for everyone to be every night.

Veg Greek Meatballs in a FragrantTomato Sauce with Feta Cheese .

. ground cumin 1 tsp. finely diced onion 1 Tbs. pkg. 111 MG SOD. Transfer to bowl. tsp. what would it be and why? .<~ world Mag' Conversation starters can be key to getting kids to open up atthetable. tomato sauce. pkg. PER SERVING (4 MEATBALLS): 168 CAL. 3 GTOTAL FAT CARB. drai ned Y. 10-oz. and feta. 4 G TOTAL FAT «1 G SAT FAT). 2 G SUGARS Serve these with Roasted Red Pepper Sauce (recipe below). plain seitan. cup finely grated sweet potato 'I. tahini. optional 2 Tbs. Coat baking sheet with cooking spray. Stir in then mash is firm enough into to are great in golf ball-size meatballs. lfyou could make a wish come true for someone else. 17 G CARB. Tell us about a time you could not stop laughing. 4 G SUGARS shape into cakes. What were your highs and lows at school today? Can you remember a time when something you thought was a low turned out to be a high? . Combine remaining together ingredients. 2 G FIBER. 21 G PROT.com 65 . red or white wine vinegar 1y. optional together. that will fool This recipe dish with oil. Or mix in more chopped parsley. 684 MG SOD. 2. baking soda y. all-purpose flour 1'1. finely chopped fresh mint and/or parsley.3G 1. cup chopped sun-dried tomatoes 1 G FIBER. 1111111111111111111111111111111111111111111111111111111111111 ~IIIIIII ru 11111111111111111111111 (11111 u 111111111111111111111111 Veg Greek Meatballs in a Fragrant Tomato Sauce with Feta Cheese SERVES 12 (MAKES 48 MEATBALLS) potato masher until mixture comes % cup chopped nuts. tsp. 14GCARB. After trying the recipe as is. finely chopped (1 cup) 1 clove garlic. 1 large egg Roasted Red Pepper Sauce MAKES 2~ CUPS I 30 MI NUTES OR FEWER Serve this quick. makes a lot-leftovers sandwiches Dinner. sauce over meatballs. healthful with Crispy Quinoa Cakes. tsp. Want to hear a story about when you were little? . rinsed and drained 1 8-oz. until mixture egg. finely chopped fresh dill 2 Tbs. 31 MG CHOl. Recipe by Kirstin Uhrenholdt.lemonjuice 2 Tbs. thawed and squeezed dry y. and place in prepared baking dish. 1 G SUGARS fI <0 I September 12011 vegetariantimes. PER %-CUP SERVING: 40 CAL. oven to 350"F. 6 G PROT.low-fat cottage cheese or ricotta 1 cup unseasoned breadcrumbs 1 small onion. lightly beaten 3 Tbs. Bake on Crispy Quinoa Cakes SERVES 6 I 30 MINUTES OR FEWER prepared baking sheet 25 minutes. and season with 1 large egg. Scoop seitan mixture Seitan and cottage cheese get blended together for veg meatballs even diehard omnivores.. 3 G FIBER. and serve in pitas for quinoa falafel.. and add all ingredients except oil. Preheat Season with salt and pepper. FAT (<1 G SAT FAT). 4GTOTAl or can be reheated. optional 2 Tbs. Here are a fewtotrythat go beyond the usual/How was school?" . olive oi I 1 25-oz. frozen spinach. cups cooked quinoa 'I..) y. and vinegar in bowl. crumbled feta cheese. tahini or nut butter 1'1. jar tomato sauce 1 cup crumbled feta cheese. turning once. and Recipe adapted from The Family sprinkle with feta (if using). Pulse seitan in food processor until fmely ground. Tbs.' cup toasted almonds 1 clove garlic 2 Tbs. Bake or until sauce is bubbly. 282 MG SOD. minced (1tsp. Pour tomato 30 minutes. Bake 20 minutes.o MGCHOL. ground cinnamon cuny powder to make Indian koftas. salt Preheat oven to 400"F. PER SERVING (2 CAKES): 125 CAL. flour. pkg. 3 8-oz. 3. 1 G PROT. Chill 30 minutes. Mash mixture with hands or in food processor. . 2 tsp. allspice y. Shape mixture 1/4-CUppatties with wet hands. plus more for garnish 2 tsp. Coat baking into 2 oz. mix things up: Replace 1 cup quinoa with lentils. 16 MG CHOL. dipping sauce 1 cups roasted red peppers. tsp. red wine vinegar Puree all ingredients (<1G SATFAT). or until cakes are browned. chopped fresh parsley or cilantro if desired.

Come up with a safety speech on sharp knives and hot stoves. Ask questions about it: "Does this tomato sauce need a little more salt?" Listen to kids' opinions. Put kids in charge oftrash disposal and storage. such as "Happy Birthday. . . and satisfying. Assembling sandwiches and wraps creates a sense of ownership and involvement. Make them responsible for getting recyclables in the right bins. Set out ingredients and utensils within easy reach on the counter. These tips keep things streamlined. That way kids won't lose interest in helping while you're searching for a spatula. Make a ritual of singing a 20-second song. no matter what. 1IIIIIIIIIIIIIIIIIIHilii 111111111111111111111111111111111111111 1111111111 11111111111111111111 1111111111 11111111 nurnunuunu UIII II II 1111 1111 11111'11111 "'1111111111'11111111111111111111111111 . and finding alternatives to using plastic wrap and foil. Be delighted with the results. . and decide together if it needs more oil or vinegar.<~ world Mag' From plucking herbs to making wraps. . . and repeat it regularly. Finish recipes at the table. Kids thrive on success. Dip a lettuce leaf into the salad dressing. so sprinkle the meal with compliments and drizzle with love. Taste the food often. safe." while washing hands. . involvement in the cooking process encourages kids to be open to new foods.

lemon juice. pkg plaintempeh. 8 G PROT. tsp. Bragg Liquid Aminos (if using). vegetables. cuplimejuice PER WRAP (1 LEnUCE lEAF FillED WITH 14 CUP FilLING AND \<: CUP TOPPINGS): 112 CAL. peeled I 30 MINUTES OR FEWER Ground tempeh replaces ground chicken Fresh mint. 17 G TOTAL FAT (2 G SAT FAT). cuplimejuice V. garlic. 14 G (ARB. To make Sauce: whisk together all in this make-at-the-table recipe adapted from The Family Dinner. and basil 18 whole large lettuce leaves . (You'll have about 1 cup dressing. Transfer to large bowl. 5 G SUGARS «I I September 12011 vegetariantimes. 0 MG (HOl. with bowls of Sauce and peanuts. and honey (if using) in blender or food processor until smooth.) Toss kale with V. and cook 5 minutes. Recipe from The Family Dinner. divided into seg ments y. light brown sugar FilLING 2 8-oz. and roll into tight cylinder. <1 G SUGARS TOPPINGS AND WRAPS o MG (HOl.(~ worldMag. 0 . and tempeh Serve on platter. To make Filling: Pulse tempeh in food processor until coarsely crumbled. cover. vegetable oil 2 Tbs. bunches kale.com 67 . Season with salt and pepper. rice vinegar 'I. Slice into thin strips. 296 MG SOD. thinly sliced 2 cups bean sprouts 1 cucumber.(. tahini 2 Tbs. Heat oil in skillet over medium heat. Stir in or medium-high. light brown sugar PROT. oil. Add ginger and garlic. lb. if desired. ch ile sauce. Mound mixture 2 Tbs. v. cup dried cranberries 2. green beans. low-sodium soy sauce 1 Tbs. optional 3 cloves qarlic. and saute 1 minute. herbs. Stack 8 kale leaves. Cnmchy Green Tahini Salad Crunchy Green Tahini Salad SERVES 4 cup dressing. y. 2 Tbs. 5 GTOTAL FAT «1G SAT FAT). 2. chopped shallots 1 Tbs. PER 1-CUP SERVING (BASIC DRESSED SALAD): 213 CAL. Let diners frll lettuce leaves with Filling and Toppings. tsp.(. Serve with lime wedges and sriracha chile sauce. minced fresh ginger 2 cloves garlic. cup sugar 1 cup chopped parsley or mint 1 cup grated carrots 1 lb. optional ingredients in small bowl. roasted red potatoes V. 5G 2 tsp. 3 G FIBER. such as sriracha I 30 MINUTES OR fEWER Surprise! This is a superhealthful salad your kids will love. broken Uncover. cup chopped fresh mint tahini. OPTIONAL ADD-INS V. cilantro. cup toasted pine nuts or almonds 1 orange. more if using any add-ins. 12 G(ARB. 109 MG SOD. shredded Thai Lettuce Wraps SERVES 6 2 12-oz. Y3 cup water. sugar 1 tsp. stems removed y. cup chopped peanuts 1. SAUCE v. Add ternpeh and broth. honey. minced (2 tsp. Bragg Liquid Aminos. Blend into chunks 1 Tbs. increase heat to and cook 10 minutes. rice vinegar 4 G FIBER. peeled into thin strips 1 large carrot. tsp. SALAD green v. low-sodium soy sauce 3IJ 1 Tbs.) 1 cup low-sodium vegetable broth until liquid has evaporated. Repeat with remaining kale. cup lemon juice ~ cup olive oil 2 Tbs. remaining 3. cup feta cheese 1. ingredients.

com. log on to thefamilydinnerbook. You can probably find the ingredients forthis meal in your fridge right now. and advice. Set sandwich fixings out on the table or counter. sharp or mild) Oliveoil or melted butter for brushing bread There is no reason why your family shouldn't have lunch for dinner.<~ world Mag' THE ESSENTIALS Breads (any kind you like) Cheeses (any type you love. . Brush sandwich top and bottom with olive oil or melted butter. Coat baking sheet with cooking spray. Preheat oven to 400"F. For more family dinner tips. 2. THE EXTRAS (CHOOSEYOUR FAVORITES) Sliced apples or pears Sliced fresh tomatoes Chopped sun-dried tomatoes Sliced avocado Fresh basil leaves Olivetapenade Pesta Aro!i Honey mustard Figjam Apple butter 1. Encourage kids to name their sandwich creations. guidelines. recipes. 3. then place on prepared baking sheet. Bake until bread is golden-brown and cheese is melted. then invite family members to build their own grilled-cheese creations. or line with parchment paper.

cups shredded carrots 2 Tbs. and slice 3 large eggs 1 tsp. divided 1 small red onion. and heat over mediumor until onion begins to high heat. To make Filling: Whisk together eggs. simmer 2 to 3 minutes. spoon in stir-fry. 3. sesame oil 1 Tbs. optional Hoisin sauce. Recipe by Kirstin Uhrenholdt. lettuce leaves (if using). and enjoy Chinese food at home with a veggie stir-fry served with hoisin sauce and moo shu pancakes (found in the frozen section of Asian markets). and green onions. thin flour tortillas Large lettuce leaves. PERWRAP: 119 CAL.Vegetable Moo Shu Wraps SERVES 8 I 30 MINUTES OR FEWER 2 Tbs. low-sodiu m soy sauce 2 green onions. and cook 1 minute more. cups snow peas. cut into thin strips 2 cloves garlic. Set aside./. sesame oil 1 Tbs. Stir in Sauce. add remaining board. smear hoisin on a pancake. thinly sliced on the diagonal WRAPS 16 Chinese moo shu pancakes or small. soy sauce. Add mushrooms and garlic. and hoisin sauce. 4GTOTAl FAT«1 G SAT FAT). or until mushrooms are golden.) 3 cups shredded cabbage 1. 35 MG CHOl. rice wine Vinegar or lime Juice 2 tsp. mushrooms. 4GSUGARS . stir-fry 2 to 3 minutes.4G PROT. Wipe out wok or skillet. Add eggs. snow peas. vegetariantimes. Set aside. and sesame oil in bowl. To assemble. Add cabbage. and or until Sauce and Fold egg strips into stir-fry Transfer to serving platter. 2 G FIBER. vegetable oil in wok or large heat. stir-fry 2 minutes thickens. and shake to For the past decade. Heat Ph tsp. sliced lanqthwlse 1. honey FILLING 2. grated fresh ginger 1 cup large stemmed shiitake wrappers and swap baked tofu strips for the eggs and agave syrup for the honey. Flip with spatula. swirl skillet over medium Skip the restaurant. mixture. all ingredi- ents in jar. 17 G CARB. Laurie David and Kirstin Ubrenboldt's goal has been to figure out bow to make dinnertime fun and memorable. sliced (1 cup) 2 Tbs. cornstarch 1 tsp. SAUCE 'h CUpvegetable broth or water Ph [Sp. carrots. oil. To make Sauce: Combine combine. close lid. Slide onto cutting into thin strips. Add onion and ginger.com I September 12011 69 . vegetable oil./. 278 MG SOD. Vegans can substitute to spread over pan. for spreading inside wrappers serve with warm moo shu pancakes. 1. and cook 1 minute. minced (2 tsp. and roll like a rice paper burrito. more.low-sodiumsoysauce 1 tsp. soften. and stir-fry 5 minutes.

<~ world Mag' Fresh ideas for a surprisingly versatile vegetable Here's a fun fact: thanks to its high water content. we've found thatthis crisp. juicy veggie can stand up to just about any type of heat you toss its way. the inside of a cucumber can be up to 20 degrees cooler than the temperature outside in a hot summer garden. 70 September 120111vegetariantimes. In fact. from spicy-hot chiles and ginger-laced dressings to intense blender speeds and broiler oven settings.com .

- - PHOTOGRAPHY Richard Jung FOOD STYLING Sue Henderson PROP STYLING Roisin Nield _- -... 72 -_ . . . (~ WorldMag. ~.... -' . Tofu and Cucumber Salad with Sesame-Ginger Dressing..- . p.

and cut into 'I. or until cucumber is crisptender. smoother. Blueberry-Cucumber Smoothie Blueberry-Cucumber Smoothie SERVES 4 1 Tbs. PER %-CUP SERVING 102 CAL. and greener than garden cucumbers. (OMMON. Season with more soy sauce. Simmer 10 to 12 minutes. some chefs prefer these for thei r thin skin. optional 1 large English cucumber or 2 medium garden cucumbers. year-round salad staple with a sweet. ENGLISH. PER I-CUP SERVING 196 CAL. 1. I 30 MINUTES OR FEWER With a little heat and a spicy curry paste.com . coat back 2. crumble 1 sheet of nod (toasted seaweed used to wrap sushi) and toss with 2 tsp. and onion to curry sauce. 6 G SUGARS '" (leup) V. or until paste thickens and begins to brown. 12 G CARB. Serve in bowls with steamed basmati rice. then gently fold in tofu. and thin-skinned. HOTHOUSE. if desired. can light coconut milk 3 kaffir lime leaves.-inch cubes (2 cups) 1 small red bell pepper. yellow heirloom variety that's gorgeous in salads and pickles. 1 GTOTAL FAT «1 G SAT FAT). onion. thinly sliced cup Thai basil leaves or coarsely chopped sweet basil leaves 14 oz. to I 30 MINUTES OR FEWER or Blended cucumbers thicken a lightly sweet srnoothie for a low-cal breakfast or a refreshing afternoon snack. peeled. 'j. small seeds. fresh lime juice Furikake.low-sodium soy sauce. is heated through. Stir in basil. such as Maesri 1 13-oz. drained and cut into 'I. toasted sesame seeds and 1/4 tsp. with sweet flesh and small seeds. ideal for pickling. OR BURPLESS Longer. seeded.-inch cubes % cup coarsely chopped cilantro G Tofu and Cucumber Salad with Sesame-Ginger Dressing SERVES 4 I 30 MINUTES OR FEWER Panang Cucumber Curry SERVES 6 2 tsp. adds subtle taste and texture to this salad. Stir in 72 September 120nlvegetariantimes.<~ world Mag' Cucumber varieties are interchangeable better to certain dishes. though certain types lend themselves OR FIELD-GROWN The familiar. honey or agave nectar 1 Tbs. 19 G SUGARS grated lime zest tsp. KIRBY Short and bumpy. with a thin skin and delicate flavor. seeded. To make your own Iurikake. can panang curry paste. LEMON Round. Add curry paste. or until tofu Stir in cilantro and 2 large garden cucumbers. or twtsp. and blend until smooth. 0 MG CHOL. IV. 42 MG SOD. JAPANESE Long and bumpy. bell pepper. canolaoil 1 4-oz. kaffir lime leaves. 21 G (ARB. a Japanese rice seasoning. plus more to taste. sea salt. coconut milk. PERSIAN Small. extra-firm tofu. until sauce thickens enough of spoon. 5 G FIBER. Add cucumber. and mild flavor. Heat oil in large skillet over mediumlow heat. 3 MG (HOL. 795 MG SOD. 11 G TOTAL FAT (4 G SAT FAT). in recipes. cucumbers star in a hearty Indonesian dish. lemon juice Place all ingredients in blender. and cook 4 minutes. cut into strips lime juice. slender. stirring often. Simmer 3 minutes. Simmer 5 minutes. 9 G PROT. and soy sauce (if using). slightly citrusy flavor. and cut into chunks (2 cups) 1 cup low-fat vanilla yogurt 1 cup frozen blueberries 1-2 Tbs. 4 G PROT. peeled. 2 G FIBER. GARDEN.

tarragon. or 1 garden cucumber. or 2 garden cucumbers. 2. 2 G SUGARS " FAT 355 MG SOD. seeded and chopped 3 Tbs. minced (1tsp. 0 MG (HOL. on each of 4 plates. 2. brown butter. Toss cucumbers in 13. Serve immediately. 0 MG CHOL. overlapping slightly. tests. Cook 3 minutes. 3. halved. . salt. then green onions over vegetables. 4 G SUGARS 'h cup panko breadcrumbs " cup grated Parmesan cheese (!) Persian Pico de Gallo SERVES 6 1 16-oz. 2 G FIBER. Broil 2 minutes. and preheat broiler. cup fresh mint leaves. 491 MG SOD. finely chopped 1 jalapeno chile. Drizzle Dressing over Salad. pkg. or within 8 hours. grated lemon zest DRESSING 'h cup reduced-fat vegan mayonnaise " cup unseasoned rice vinegar 3 Tbs. if desired. soft tofu. 6 GTOTAl (3 G SAT FAT). Lay 3 slices of tofu. dill. Remove dish from oven. 2 G PROT. 549 MG SOD. cups) v. and sugar. trimmed I 30 MINUTES OR FEWER The best way to describe this recipe is a reinterpretation of Mexican salsa using Middle Eastern flavors. Preheat oven to 375°F. 6 G FIBER. and toss to coat. and lemon zest to cucumbers. 19 GTOTAl FAT «1 G SAT FAT). 1. Stir together breadcrumbs.x 9-inch baking dish with 1 Tbs. 5 GTOTAl FAT «1 G SATFAT). 7G CARB./. 2 Tbs. toasted sesame seeds 4 tsp.<~ 2 Tbs. or until beginning to brown. or until crumbs are golden brown. seeded. drained 3 Japanese cucumbers. tamari or low-sodium soy sauce 2 tsp. 3 G SUGARS (!) t§ Cucumber Gratin SERVES 6 This dish takes its inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking. sumac. seeded and diced (1V. unsalted butter 2 English cucumbers or 3 garden cucumbers. Parmesan. Chill. halved and sliced 2 oz.-inchstrips (4 cups) % tsp. PER II'CUP SERVING: 67 CAL. dried mint world Mag' 1 tsp.cup) 'I. 1 English cucumber. 1 G PROT. chopped fresh tarragon 1 tsp.Melt butter in saucepan over medium heat. ~1 G FIBER. thinly sliced 4 tsp. small white onion. PER II'CUP SERVING: 85 CAL. mirin (rice wine) IV. chopped 6 green onions.cups) 2 Persian cucumbers. 6 G CARB. suga r y.x V. Season with pepper. . tsp.lemonjuice Longtime VT contributor Rochelle Palermo develops. thinly sliced 1 avocado. PER SERVING: 284 CAL. coarsely chopped fresh dill 1 tsp. diced (1V. such as Eden Shake 1. 12 G PROT. veg furikake seasoning. and edits recipes and produces cooking shows. To make Dressing: Blend all ingredients in blender 1 minute. cup chopped fresh chives 2 tsp. finely diced (V. 2 green onions. Scatter sprouts. kosher salt 1 clove qarlic. Sprinkle with furikake. and remaining 1Tbs. or use as a condiment with falafel. 4. To make Salad: Cut tofu into 12 rectangular slices. and cut into 2. Arrange cucumber slices around tofu. 2 tomatoes. brown butter in bowl. 13 MG (HOl. 18 G CARB.) 1 tsp. peeled. sugar SALAD and fan avocado slices on plates. English cucumber. Bake 25 minutes. salt Cucumber Gratin Ys tsp. Serve with pita chips. Add chives. daikon radish sprouts. minced fresh ginger 2 Tbs. optional Stir together all ingredients in bowl. Sprinkle breadcrumb mixture over cucumbers. olive oil 1'h tsp.

there are ways to cut costs without compromising on quality. Here." Michael Stebner. chef and author of Seasonal Fruit Desserts. but this is no time to stop buying organic." Still. "Buying organic remains incredibly important to me.<~ BY Karen Edwards ILLUSTRATIONS Catherine Lazure world Mag' ways to stretch your . "I know the damage that's done through conventional farming and genetically modified crops." she says. refuses to compromise. if price is an obstacle. chefs and other food experts offer their best strategies. food dollars Deborah Madison. agrees that organic shouldn't be considered a luxury: "There is this negative stigma to organic food prices. but you're buying quality. executive chef of the sustainable-food restaurant True Food Kitchen. 74 September 120nl vegetariantimes.com . and it's considerable. organIc 10 Does it feel like your weekly grocery bills are approaching the national debt? Food prices are definitely on the rise.

Cindi Avila. founder ofthegrocery game. natural.x The conventional healthfulshopping advice is to favor the perimeterofthe store. And don't be afraid to ask for a bargain.com/coupons. if it has a skin you don't eat." she adds. "Ifyou know of a lower price on an item.. x. 77). "In general. "And when you're not seeing the same ingredients. says Linda Watson. "Much of the food here is organic." those fruits and vegetables on the Environmental Working Group's "Dirty Dozen" list (for the latest list.K =. "Here's where you'll find organic dried beans. author of Spit That Out! Log on to mambosprouts. which you can clip online at wholefoodsmarket. organicdeals.a vegetarian chef who has competed on the Food Network's Chopped.com and author of Shop Smart. recommends browsing the international food aisle. tea. it's OKto buy nonorganic to stretch your dollars. and all of it is affordable. Seek out store-brand organic products. . 1Knowthe ZRethink the center aisles. ~ xX><>X ~ X . "Whole Foods has its own coupon book. and flour for bread. and inexpensive." she explains.com. }<x" ><." o Use coupons. see p.com forthe latest deals. but it doesn't hurt to ask.">. and recyclebank. author of Wildly Affordable Organic. it forces you to think outside the box and come up with different menus. Save More." When money is tight. "Not all stores will do it. a recurring judge on Iron Chef America and owner of Catelli's restaurant in Geyserville." he notes. rice. ask the store to match it." says Paige Wolf.. where fresh fruits and veggies reside.they do make coupons for organic groceries. focus on the "necessary organics. says Teri Gault. Calif. advises Domenica Catelli. released inJune. which tend to be less expensive than those found in the natural-foods section." "Yes. But the center aisles also can be a great source of organic bargains." she says." she says.. >¢<X><><:".(1$ Worldlllagi "Dirty Dozen.com. says Stebner.

cabbage. Foods tend to be cheapest attheir seasonal peaks. and just-picked quality will inspire you to eat it all up. Broccoli is another economical option.xxx .." Natural-foods stores and some supermarkets offer organic herbs and spices in bulk. and cauliflower. says Tracy Wilczek. says Madison: "Everyone eats the tops.><X-'>('x'<X-<><X><X c-oooo . says Mark Kastel. MS. "Other vegetables wilt right away. where you can buy local produce in season (and often in bulk).LD. ~ 'Y~v 4- «~ >< x ><~ Farm stands or farmers' markets. says Wilczek: "Ifyou're using dried herbs. Buy only what you'll really use. so you can measure out what you need and pay by the ounce. cofounder of the Cornucopia Institute. (Tip:when discarding expired jarred spices. .. so it doesn't make sense to keep spice racks loaded with full jars. where both the flesh and seeds are edible is a good bargain. be picky. are also smart buys. but these will last a wh ile.")<. you're throwing away money.<~ world Mag' Step outside the supermarket. Ifyou're throwing away parts of your food. can be a real value.a dietitian with Florida's Pritikin Longevity Center and Spa. 5 Choose sturdy.:". but if you peel the stems you can use them in soups and salads." says Watson.><.. multipurpose veggies." "Sturdy" vegetables.<X.. )o()O"""<o<. Dried herbs keep their potency for about six months. such as carrots. x:. RD.) b Edit your spice rack. That's why buying produce. clean the jars and reuse for your bulk buys. such as pumpkin..-.

and they're filling up. and freeze the rest. Sweet potatoes 14. mushrooms ~ make their first appearance on the Clean . Asparagus 6. Rarely are they organic. vegetariantimes.. "Why buy herbs when they're so easy to grow?" asks Madison.)0". Lettuce 12. kale.x" »»: >:.(.<. Better to trim.. Kale/collard greens 1. Mangoes 8. Grapes (imported) 8. »X' xxx . Cabbage 12. 15. who keeps a couple of herb pots on her windowsill. Sweet bell peppers 9... Spinach 6. ~ apples move from the No. they're convenient.. Strawberries 4.. a caterer and contestant on season four of Top Chef. Potatoes 10. and bush beans. ><>0< ').co(./X.X ><X XX. and you'll have a steady supply of the herb for years to come. It's my power smooth ie. 8 Fatten your freezer. says the best plants for first-time gardeners are diseaseresistant. high-yield veggies." Frozen orqanic fruits and vegetables (again. g Can it! CLEAN 15 (least contaminated) ~X>)iX N )<XX. "Ifreeze spinach." she says." he says. seek out store brands) can also be a bargain when fresh produce goes out of season-plus. these are the 12 most .. the freezer can be your best friend. . executive chef and partner of New York's Devi Restaurant and a contestant on this past spring's Top Chef Masters. and precut produce doesn't last as long in your fridge. X"</:xrv'O< O<.>. Sweet corn 3. offers another tip: throw freezer leftovers into a blender and whip up a smoothie. Buying produce in bulk and canning it is a way to save cash. Peaches 5. Watermelon 13. . says Wilczek: "The produce has been cleaned and is ready for use. ' r- V~· Accordingto the Environmental : Working Group's latest findings (just ~ released inJune).x-<)<.. Nectarines (imported) 7. peas. advises Catelli. Blueberries (domestic) 11.. Invest $4 on a small rosemary plant. Mulero says learning to use a knife is one of the first skills she teaches students. suggests another way to preserve local produce when it's in season: prepare chutneys and relishes.<~ world Mag' When it comes to fresh herbs. they can sit on a shelf unopened for up to a year if appropriately processed and canned. Grapefruit 15.'. says Kastel: "Buy fresh fruits and vegetables in season." says Kastel.Xv"'><. He also recommends spinach.J<X">¢-O Onions 2.. Cantaloupe (domestic) 10.. Mark Simmons. No. and Swiss chard. 'X. This year.. Shop accordingly. and blueberries and make a smoothie out of it with coconut water.com I September 12011 77 .1 on the Dirty Dozen." she notes. Avocado 5. r Grow it yourself.4 position to .' XY 0( xx Apples 2. followed by the 15 lowest in pesticide residue." Gilda Mulero. 'x. Sweet peas 7. DIRTY DOZEN (buy these organic) When it comes to stretching food dollars.)<. such as tomatoes. Because of their acidic content. . pesticide-laden conventionally grown fruits and vegetables. chard." Suvir Saran. skip the $2. Celery 3. "Food co-operatives and extension offices are offering more canning classes. Mushrooms 1. eggplant. Thinking beyond herbs... Eggplant 9. grow your own. Kiwifruit 11. bell peppers. 10 Hone your knife skills. beets. "The cut-up fruits and vegetables in the market are usually three times the price and three times less quality.. "These greens will produce all season long. Pineapples 4. Nexttime a recipe calls forfresh rosemary. strawberries. eat what you can. as well as extend the summer growing season.50 clamshell pack in the produce aisle and head forthe store's flower department. chop. and dice yourself. "It's part of a new self-sufficiency mind-set. a natural-foods chef and cooking instructor.

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