May 5, 2018Dr. James Loomis, Medical Director of the Barnard Medical Center, a respected and renowned medical institution will be speaking this month. Dr. Loomis is certified in Plant Based Nutrition from Cornell Uni-versity. We are really excited to be able to bring this speaker to Fredericksburg and encourage all members to invite your friends and relatives to join us at Unity of Fredericksburg, at 2217 Princess Anne St., #101-A, Fredericksburg, VA 22401.

April MeetingNo More Eggs. Jane Ellen Teller was not be able to join us this month so Bob and Sharon Bivins did the honors.

It was easy for me (Sharon) to give up eggs, but Bob was a different story. He told us the trials and tribula-tions of forgoing eggs and how he now views them.

We also discussed the health benefits (none) and the effects on your body from eating eggs.

Up Coming MeetingsMay 5, 2018

Dr. James Loomis, Medical Director of the Barnard Medical Center, a respected and renowned medical institution will be speaking this month. Dr. Loomis is certified in Plant Based Nutrition from Cornell University. We encourage all members to invite your friends and relatives to join us at Unity of Freder-icksburg, at 2217 Princess Anne St., #101-A, Freder-icksburg, VA 22401.

June-No meeting

July-No meeting

August-No meeting

Spring Edition(We hope there will be one)

April 2018

Introducing—former eggs!

HELP!!We need volunteers to provide food and/or to help at the table for the Veg-etarian Group’s Booth for Earth Day at Old Mill Park on April 21 from 11:00 AM to 4:00 PM. Contact Gloira Lloyd at Lloydsgloria@msn.com.

Recipes from the April MeetingI asked that we bring dishes that you never thought you could make without eggs and only one person remembered. I even forgot to bring my egg replace-ment dish.

That being said I am putting a few of my favorite eggless recipes in here plus the two recipes I got from the meeting.

Here is the one eggless recipe that made it to the meeting.

Sunshine “Eggless” Salad or Sunshine “Eggless” Salad Rollups1/2 cup water1/2 cup fresh lemon juice1 1/2 tsp. turmeric1 tsp. celtic sea salt, adjust to taste (black salt works great here-SB)1 1/2 cup raw macadamia nuts or cashew (sweeter with cashews)1/2 cup green onions, diced1/2 cup celery, diced1/2 cup red bell peppers, diced (optional)

Place all ingredients (except green onions, celery, and red bell peppers) into a food processor, fitted with an ‘S’ blade. Process until very smooth. transfer to a bowl and stir in the green onions, celery, and red peppers.

Serve as a dip with veggies or place onto romaine leaves for an easy wrap. For appetizers cut cucumber slices diagonally and lay out onto a platter. Place 1 tablespoon of the “Eggless” Salad onto each cucum-ber slice. Garnish with sprigs of fresh parsley or sliced green onions. Makes 16-20 appetizers, 8-10 roll-up sandwiches.

The Juice Lady’s Turbo Diet

Cherie Calbom

LEMON BARS MAKES 12 BARS / TIME: 4 HRS, most of that for chilling

Bet you thought you’d never have a lemon bar again in the land of vegan culinaria. Well, turn that frown

upside down—café-style lemon bars are here! Lots and lots of tangy, creamy, jelled lemon topping blan-kets a shortbread crust. And with a sprinkling of con-fectioners’ sugar, these are as pretty as can be.

Nonstick cooking spray, for pan

Crust:

1¾ cups all-purpose flour ⅔ cup confectioners’ sugar, plus more to decorate the finished bars ¼ cup cornstarch 1 cup refined coconut oil, softened

Filling:

3 tablespoons agar flakes 1 tablespoon finely grated lemon zest (from 2 large lemons) ⅔ cup fresh lemon juice 3 tablespoons arrowroot powder 1¼ cups organic granulated sugar ⅛ teaspoon ground turmeric ¼ cup unsweetened nondairy milk

Lightly spray a 9 x 13-inch baking pan with nonstick cooking spray.

Prepare the crust: Pulse the flour, confectioners’ sugar, and cornstarch in a food processor. Add the coconut oil in spoonfuls and blend for 8 to 10 seconds, and then pulse until the mixture resembles coarse meal. Sprinkle the mixture in the prepared baking pan and press firmly into an even layer with slightly raised sides, so that it can hold in the filling. Refrigerate for about 30 minutes.

While the crust chills, preheat the oven to 350°F. Bake the unfilled crust for 25 minutes, remove from the oven, and let cool in the pan.

Meanwhile, prepare the filling: In a saucepot, soak the agar in the 1⅓ cups of water for 15 minutes. Use the time while it soaks to zest your lemons and squeeze your lemon juice. Mix the arrowroot into the lemon juice to dissolve. When the agar has been soaked for 15 minutes, turn on the heat and bring the mixture to a boil. Boil for about 10 minutes, or until the agar is completely dissolved. Add the granulated sugar and turmeric and boil until they have dissolved, about 3 minutes. Lower the heat to medium and add the arrowroot mixture, then add the lemon zest and milk.

Whisk constantly until the mixture thickens, about 5 minutes. It should not be rapidly boiling, but low bub-bling is okay. Pour the mixture into the prepared crust. Let cool for 20 minutes and then refrigerate for at least 3 hours, until the filling is only slightly jiggly and has set. Use a sifter or a fine-mesh strainer to sprinkle the bars with confectioners’ sugar. Slice into squares and serve.

Moskowitz, Isa Chandra. Veganomicon, 10th Anniversary Edi-tion: The Ultimate Vegan Cookbook (p. 380). Da Capo Press. Kindle Edition.

E2 Omelet Serves 2

I know that many people find it hard to leave eggs be-hind—but each egg is 67 percent fat and has over 212 milligrams of cholesterol. This is not good if you’re looking to lose weight and clean out your arteries. That’s why I’ve included this healthy and tasty recipe. Topped with salsa, it’s a real winner.

Omelet Filling

8 ounces mushrooms, sliced ½ onion, diced 1 red bell pepper, sliced into strips 1 cup baby spinach

Omelet

Nonstick spray 12 ounces firm tofu 2 tablespoons soy milk 2 tablespoons nutritional yeast 2 tablespoons Ener-G egg replacer 1 tablespoon vital wheat gluten 2 teaspoons Bragg Liquid Aminos ¼ teaspoon onion powder ¼ teaspoon turmeric

For Serving

Salsa (see on next page) Fresh fruit

For Omelet Filling:

Sauté the mushrooms and onion in a large skillet with a little water over high heat for 5 to 7 minutes or until the mushroom liquid is mostly gone. Re-move to a bowl and return the skillet to the heat. Toss the bell pepper strips in the skillet and cook for 3 minutes, until they begin to brown slightly. With 1 minute remaining toss in the baby spinach. Remove from heat and set aside.

For Omelet:

Blend together all the omelet ingredients until smooth. Spray a large skillet lightly with nonstick spray and pour half of the batter into the center, using a spoon to spread it out evenly over the bottom of the skillet. Turn the heat to medium. Cover and cook for 8 minutes, then place half of the cooked filling in a line down the center of the omelet. Use a spatula to flip both sides over the veggies, cover, and cook an additional 2 minutes. Remove from heat and gently shake the skillet from side to side a couple of times to loosen the omelet. Carefully slide the om-elet onto a plate. Repeat with the second half of the batter and the rest of the filling. Serve immediately with salsa and a side of fresh fruit. Variations: Add sliced avocado, diced tomatoes, pineapple chunks, or sliced olives.

Esselstyn, Rip. The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds (p. 156). Grand Central Publishing. Kindle Edition.

Salsa When I first arrived in Texas as a kid from Cleve-land, Ohio, I had no idea what salsa was. I knew only two condiments: ketchup and mustard. But after living here for thirty-five years, I’ve come to love a good salsa more than any other sauce. This one’s

an Engine 2 specialty. We often whip it up first thing when we come on shift at high noon, and then snack on it throughout the day along with healthy crackers, pita bread, or toasted corn tortillas.

14.5-ounce can tomatoes 1 large jalapeño pepper, diced (remove the ribs and seeds to reduce heat) 2 cloves garlic, coarsely chopped 1 cup cilantro 2 green onions, coarsely chopped Juice of 1 lime

Blend the ingredients together to achieve the desired consistency. Variations: This salsa can be served fresh, or simmered on low heat for 20 minutes and served either at room temperature or chilled. Six small fresh tomatoes can be substituted for the canned tomatoes.

Esselstyn, Rip. The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds (p. 240). Grand Central Publishing. Kindle Edition.

Vegan Deviled PotatoesThese little guys are delicious and who says you need eggs? If you substitute Black salt (found in specialty stores, Indian sections of your grocery or online) for the salt in the recipe you will really kick up the taste of eggs because of the sulfur content in the black salt. SB

Ingredients

About 12 Baby Red or Red Fingerling Potatoes halved, steamed & centers scooped out 1/4 C Vegan Mayonnaise1 Tbl Yellow MustardSplash of Almond Milk if it’s too thick to pipe Salt and Pepper to taste1/4 tsp Paprika plus more for garnishChives or Parsley for garnish

Instructions

Wash potatoes and halve. Place in a steamer and cook until a knife inserts easily

Allow to cool slightly. Using a small melon baller,

scoop out the center of each potato and place into a bowl and mash.

In a small bowl, combine mustard, vegan mayo, salt, pepper and paprika. Add the mashed potatoes and if it’s too thick, add a small splash of almond milk to loosen slightly.

Using a large star tip and disposable piping bag, pipe the mixture into the cavity in the potatoes.

Top with a sprinkle of paprika and chives. I like to add a smidge more salt just before eating.Serve room temperature, or you can warm in the oven.

https://theveglife.com/vegan-deviled-potatoes/

COCONUT RICE PUDDING with

NECTARINES (Note from Sharon- Give this recipe a try I promise you won’t miss the eggs and milk found in traditional recipes.)IN THE HEADNOTE of her recipe for gossi, a Senegalese dish of rice cooked in milk, in The Africa Cookbook, Jessica B. Harris illuminates the thread of milk and rice dishes that pop up in different parts of the black world: “It is one of the links in the long chain that stretches from the gossi of Senegal through the arroz de viuva or milk rice of northeastern Brazil, to the rice desserts of the Caribbean, right into the rice pudding and milk rices of the American South.” This version—a nod to Ghana, Georgia, and my good friend Kalalea, who lives in Salvador, Bahia—is simple and delicious. The combination of coconut milk and pureed cashews gives the pudding a thick, creamy, and satisfying mouthfeel, and the layers of nectarines in a peach puree make it refreshing and naturally sweet.

YIELD 4 servings

2½ cups plus 1 tablespoon water ¼ cup plus 1 teaspoon raw cane sugar ¼ teaspoon plus a pinch of coarse sea salt ½ vanilla bean ½ cup white basmati rice, soaked in water overnight and drained well

Dr. James Loomis Medical Director, Barnard Medical Center

GroupVegetarian

for animals, earth & health

FredericksburgLocation:Unity of Fredericksburg2217 Princess anne St #101-1a Fredericksburg, Va 22401

A Plant-Based Diet Can Help Save You and the Planet

Saturday, May 5, 11:30-1:00Vegan Potluck Lunch Followed by Talk + Q&A Please bring a vegan potluck dish or a donation.

Dr. Loomis will discuss the profound health benefits of a plant-based diet, as well as its advantages

for the environment and animal ethics. As the medical director of the Physicians Committee’s

Barnard Medical Center, his mission it to change how we prevent, treat, and reverse chronic disease

by using lifestyle, especially plant-based nutrition, as medicine. The choices we make about the

food we eat affect not only our health, but have major ramifications for the state of the environment.

Dr. Loomis was formerly the director of prevention and wellness at St. Luke’s Hospital in St. Louis,

where plant-based nutrition was the cornerstone of his medical practice.

1 cup coconut milk, plus more for drizzling ¼ cup Creamed Cashews 1½ cups peeled and finely diced nectarines (about 5 nectarines) ½ cup peeled and finely diced peaches (about 2 peaches)2 teaspoons freshly squeezed lemon juice ½ teaspoon finely grated lemon zest Pinch of ground cinnamon Black sesame seeds, for garnish

Put 2½ cups of the water, ¼ cup of the sugar, and ¼ teaspoon of the salt in a medium saucepan. Cut the vanilla bean in half lengthwise. Scrape the seeds into the saucepan, then throw in the pod. Cook over medium-high heat, stirring constantly, until the sugar is dissolved and the mixture is boiling. Stir in the rice and return to a boil. Immediately decrease the heat to medium-low and simmer uncovered for 15 minutes, stirring often. Stir in the coconut milk and cashew cream and continue simmering, stirring often, until the texture is thick, like a porridge, about 15 minutes. Let cool completely.

Meanwhile, put the nectarines in a medium bowl. Put the peaches, lemon juice, lemon zest, cinnamon, and the remaining 1 tablespoon water, 1 teaspoon sugar, and pinch of salt in a blender and process until smooth. Pour over the nectarines and toss gently to combine. Cover and refrigerate until the rice has cooled.

To assemble each serving, spoon 3 tablespoons of the rice pudding into a ½-pint canning jar or other serv-ing dish. Top with 3 tablespoons of the nectarines, then repeat the layers. Refrigerate until chilled, about 2 hours. Garnish with a sprinkling of black sesame seeds and a drizzle of coconut milk just before serv-ing.

Terry, Bryant. Afro-Vegan: Farm-Fresh African, Caribbean, and Southern Flavors Remixed (Kindle Locations 2976-2988). Potter/TenSpeed/Harmony. Kindle Edition.

Vegan Mayonnaise Makes about 1 cup

(Mayo is the poster child for eggs, but I think you will like this. SB)

Summer Dreamin'I am sooooo ready

Aquafaba, the liquid found in a can of chickpeas, gives our mayo volume and emulsified body. It’s de-void of off-flavors or off-textures, which was not the case when we tried creating mayo with soy milk, tofu, cashews, or miso.

⅓ cup aquafaba1 ½ teaspoons lemon juice ½ teaspoon salt ½ teaspoon organic sugar ½ teaspoon Dijon mustard 1 ¼ cups vegetable oil 3 tablespoons extra-virgin olive oil

Process aquafaba, lemon juice, salt, sugar, and mus-tard in food processor for 10 seconds. With processor running, gradually add vegetable oil in slow steady stream until mixture is thick and creamy, scraping down sides of bowl as needed, about 3 minutes.

Transfer mixture to bowl. Whisking constantly, slow-ly add olive oil until emulsified. If pools of oil form on surface, stop addition of oil and whisk mixture until well combined, then resume adding oil. Mayon-naise should be thick and glossy with no oil pools on surface. (Mayonnaise can be refrigerated for up to 1 week.)

The Editors at America’s Test Kitchen. Vegan for Everybody: Foolproof Plant-Based Recipes for Breakfast, Lunch, Dinner, and In-Between (Kindle Locations 739-753). America’s Test Kitchen. Kindle Edition.

From the Editor

Let’s get the people out for our meeting next month when Dr. Loomis is speaking. I put the flyer for the meeting on page 5 in this newsletter so that you can print it if you want. Hand them out!

Sharon Bivins719-351-7133sbivins@discoverhealthyu.comP.S. If anyone wants to visit our website go to www.fxbgveggie.com

Butternut Squash and French Lentil Stew I love the texture of the French Green Lentils. They hold their shape when cooked and are perfect for this hearty stew.

1 ¼ cups French Green lentils½ large onion, chopped 1 clove garlic, minced4 cups Low sodium vegetable broth4 cups Butternut squash, diced into ½ inch pieces 1 ½ tsp curry powder½ tsp black pepper freshly ground1 tsp orange zestPick over the lentils and rinse.

Combine all the ingredients either in a large pot or into an Instant pot. If you are using an instant pot use the soup setting for 35 minutes and let the pressure release naturally. If you are cooking on the stove top cover the pot and bring to a boil and simmer until the lentils are tender and the squash is soft but not disinte-grated (about 35 to 40 minutes).

Serve with a tossed salad and French bread if desired.

Servings: 4

Nutrition Facts

Nutrition (per serving): 302 calories, 14 calories from fat, 1.6g total fat, 0mg cholesterol, 151mg sodium, 883.2mg potassium, 57.5g carbohydrates, 10g fiber, 5.8g sugar, 16.7g protein.

Source: Sharon Bivins