vegan culinary experience [january 2012]
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Table of ContentsClickonanyofthetitlestotakeyoutotheappropriatepieceFeatures ColumnsWinterVegetablesbeyondBroccoli:ExpandingYourCulinaryHorizons16ByJillNussinow,MS,RDTwodeliciousrecipes,plusthe
healthbenefitsofmushrooms,
sweetpotatoes,andwinter
squash!
WhattheHeckisHealthy?19ByLaDivaDietitian,MS,RDLaDivachimesinwithher
thoughtsonthemajorhealth
movementsinthevegan
community.
DietTipsfortheNewYearbytheRawFoodGoddess22ByChefAngelaElliottGet
Angelas
tips
for
staying
healthyandgettingtriminthe
newyear.
CauliflowerChameleon25ByRobinRobertsonMac&cauliflowersevendifferent
waysanditshealthy,too?Were
in!
FromBryannasPictoralKitchen:Kale&MascarponeRavioli28ByBryannaClarkGroganCulture,history,andapersonal
touchaccompanythisillustrated
recipefromBryanna.
WhatsCooking? 3FindoutwhatsupwiththeVegan
CulinaryExperiencethismonth.
GuestColumn: ThrivingonaVeganDiet36ByJackNorris,RDJackgivesushisnononsense
adviceformaintainingahealthy
vegandiet.
FromtheGarden: HealthySoil,HealthyFood40ByLizLonettiLearnhowtotakecareofyourso
soitcantakecareofyou.
TheVeganTraveler: CostaRica42ByChefJasonWyrick
Getaglimpse
into
our
first
culinar
tourinthismagicalecofriendly
country.
Marketplace 7Getconnectedandfindoutabout
veganfriendlybusinessesand
organizations.
RecipeIndex 71Alistingofalltherecipesfoundin
thisissue,compiledwithlinks.
seethefollowingpageforinterviewsandreviews
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Table of Contents 2ClickonanyofthetitlestotakeyoutotheappropriatepieceInterviews Reviews
Author/ChefChristyMorgan
49
Christyisahighlycreativemacrobioticvegancookbookauthorandveganchefextraordinaire.MarisaMillerWolfsonof
Vegucated53
MarisaisthedrivingforcebehindVegucated,adocumentaryaboutthreepeoplestransitiontovegan.MichaelGreger,MD57
MichaelGregerisahighlyinfluentialandentertainingdoctor,leadingseveralprojectsfortheHumaneSociety,publishingDVDs,andrunningaNutritionFacts.org,apowerhouseofveganhealthinformation.JeffandSabrinaNelsonof
VegSource60
GettheinsidestoryaboutJeffandSabrinaNelson,thefoundersofVegSource,oneofthemostpopularandlongstandingvegansitesontheweb.
BookReview: BlissfulBites
62
ByJasonWyrickIntervieweeChristyMorganwowsuswithhernewcookbook.BookReview: TheTipsy
Vegan64
ByJasonWyrickDelicious,funrecipescenteredaroundalcohol?Absolutelyafunread.
BookReview: VeganPiein
theSky 66
ByMadelynPryorThetrilogyiscomplete.Getthisbooknow.RestaurantReview: Shangri
LaTeaHouse68
ByJasonWyrickAnenchantingvegetarianteahouseinBoise,Idaho.ProductReview: Toffutis
BetterthanRicotta70
ByJasonWyrickConsiderthisreviewawarning.Eventheiconsofveganfoodcanstumble.
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The Vegan Culinary ExperienceHealthyEats January2012
Publisher JasonWyrickEditors EleanorSampson,
MadelynPryorNutrition
Analyst
Eleanor
Sampson
WebDesign JasonWyrick
Graphics JasonWyrickReviewers MadelynPryor
JasonWyrickContributingAuthors JasonWyrick
MadelynPryorLizLonettiSharonValencikMartyDaveyBryannaClarkGroganJillNussinowAngelaElliottRobinRobertsonJackNorris
PhotographyCreditsCoverPage JasonWyrick
RecipeImages JasonWyrickMadelynPryorMilanValencikofMilanPhotographyRobinRobertsonBryannaClarkGrogan
AtlantaPhotographs JasonWyrickCarrots,Kale, GNUFreeDocumentation
Mushrooms,Peppers LicenseCompostinHands, CreativeCommons
HubbardSquash,VolcanPoas
Beans,Cauliflower PublicDomainCompostBarrel,SweetPotato
ChristyMorgan& CourtesyofChristyMorganAssociatedImages
MichaelGreger CourtesyofMichaelGregerMarisaMillerWolfson& VegucatedAssociatedImages
JeffNelson CourtesyofJeffNelsonShangrilaTeaRoom JasonWyrick
CasaMetta Wendy&ErichStrebe
Whats Cooking?Not only hasveganbeeninthenewsquiteabitthispastyear,butthe
powerofavegandiettoimprove
oneshealthhasgarneredmainstream
attention.To
the
non
vegan
populace,
avegandietoftenappearsasa
homogenousedifice,asthoughvegan
isasingularculinaryentity,butlike
anycommunity,vegansarerifewithdifferences,especiallywhenit
comestohealthissues.Nooil,nonuts,nofatofanykind.Raw
foods.Lowfatrawfoods.Halfcooked,halfraw,dontworryabout
nuts.Mostlywholefoodsanddontstressthesmallstuff.Thelist
goesonwiththemaincampsentrenchedintheirpositions.Sadly,
thescienceofmostofthesecampscomparestheirdietstothe
standard
American
diet,
but
with
little
in
the
way
of
scientific
studiestocomparetheirdietstoeachother.Yetthe
entrenchment,andsometimesvitriol,remains.
Havinggonethroughbeingmorbidlyobeseandrampantlydiabetic
tenyearsagotoregainingmyhealthnineyearsago,Ihave
experiencedtheeffectivenessofgoingveganmyself.Idida
moderatelylowfatveganplan,thoughIdidnteschewoil,nuts,
andavocadoes,butinsteadavoidedgorgingonthem.And,Ihave
seensimilarsuccesscomingfromalltheveganhealthcampsand
thatsayssomethingaboutthepowerofgoingveganandperhaps
aboutthe
uncompromising
position
many
of
these
camps
take
witheachother.Ratherthantakingahard,andsomewhat
unnecessarystandforonedietoranother,thisissueofthe
magazinecelebratesthediversityofhealthyeatinginthevegan
community,
Inthisissue,youwillfindarangeofhealthyrecipeswithnotesfor
eachrecipeabouthowtheyexactlypromotehealth.Whatyouwill
notfindisanissuewithdainty,effetefoodsthatleaveyouhungry
thirtyminuteslater!Therecipesinthisissuearemeanttostick
withyou,
to
keep
you
satisfied,
and
to
keep
you
going
throughout
theday,and,ofcourse,areeminentlytasty.
Eathealthy,eatcompassionately,andeatwell!
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ContributorsJasonWyrick ChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancateringcompany,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhas
beenregularlyfeaturedonmajortelevisionnetworksandinthepress. Hehasdone
demoswith
several
doctors,
including
Dr.
Neal
Barnard
of
the
PCRM,
Dr.
John
McDougall,andDr.GabrielCousens. ChefWyrickwasalsoaguestinstructorintheLe
CordonBleuprogram. HehascateredforPETA,FarmSanctuary,FrankLloydWright,
andGoogle.HeisalsotheNYTimesbestsellingcoauthorof21DayWeightloss
KickstartVisitChefJasonWyrickatwww.devilspice.comand
www.veganculinaryexperience.com.
MadelynPryor Madelynisaloverofdessert,whichshecelebratesonherblog,http://badkittybakery.blogspot.com/.Shehasbeenmakingherowntastydessertsfor
over16years,andeatingdessertforlongerthanshecarestoadmit.Whensheisntin
thekitchen
creating
new
wonders
of
sugary
goodness,
she
is
chasing
after
her
bad
kitties,orreviewingproductsforvariouswebsitesandpublications.Shecanbe
[email protected]@veganculinaryexperience.com.
BryannaClarkGrogan Authorof8vegancookbooks,Bryannahasdevotedover40yearstotasty,healthfulcooking,23asavegan.Shewasafrequentcontributorand
reviewerforVegetarianTimesmagazinefor5years,and,morerecently,wroteand
publishedasubscriptioncookingzine,VeganFeast,for5years.Sheismoderatorofthe
VegsourceNewVegetarianforum.Bryannahasconductedcookingworkshopsand
classeslocally
(including
a5day
Vegan
Cooking
Vacation
on
beautiful
Denman
Is.),
and
atnumerousvegetariangatheringsinNorthAmerica.Bryannasrecipesappearinthe
TheVegFeastingCookbook(SeattleVegetarianAssociation);onDr.AndrewWeil's
websites;inNoMoreBull!byHowardLyman;andinCookingwithPETA.Bryannaalso
developedtherecipesforthegroundbreakingbook,Dr.NealBarnard'sProgramfor
ReversingDiabetes.
RobinRobertson Alongtimevegan,RobinRobertsonhasworkedwithfoodformorethan25yearsandistheauthorofnineteencookbooks,includingVeganPlanet,1,000
VeganRecipes,VeganFire&Spice,andVeganontheCheap.Aformerrestaurantchef,
RobinwritestheGlobalVeganfoodcolumnforVegNewsMagazineandhaswrittenfor
VegetarianTimes,CookingLight,andNaturalHealth,amongothers.Robinlivesinthe
beautifulShenandoahValleyofVirginia. Youmaycontactherthroughherwebsiteor
blog:www.globalvegankitchen.comandwww.veganplanet.blogspot.com.
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ContributorsJillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhasaMastersDegreeinDieteticsandNutritionfromFloridaInternationalUniversity.After
graduating,shemigratedtoCaliforniaandbeganaprivatenutritionpracticeproviding
individualconsultationsandworkshops,specializinginnutritionforpregnancy,new
mothers,and
children.
You
can
find
out
more
about
The
Veggie
Queen
at
www.theveggiequeen.com.
LizLonetti Asaprofessionalurbandesigner,LizLonettiispassionateaboutbuildingcommunity,bothphysicallyandsocially. ShegraduatedfromtheUofMNwithaBAin
Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenix
PermacultureGuild,anonprofitorganizationwhosemissionistoinspiresustainable
livingthrougheducation,communitybuildingandcreativecooperation
(www.phoenixpermaculture.org).Alongtimeadvocateforbuildinggreenerandmore
interconnectedcommunities,Lizvolunteershertimeandtalentforotherlocalgreen
causes. Inhersparetime,Lizenjoyscookingwiththeveggiesfromhergardens,sharing
greatfoodwithfriendsandneighbors,learningfromandteachingothers. Tocontact
Liz,pleasevisitherblogsitewww.phoenixpermaculture.org/profile/LizDan .
AngelaElliott AngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,TheSimpleGourmet,andmorebooksontheway!AngelaistheinventorofFiveMinute
GourmetMeals,RawNutFreeCuisine,RawVeganDogCuisine,andThe
Celestialwich,andtheownerandoperatorofSheZenCuisine.www.she
zencuisine.com.Angela
has
contributed
to
various
publications,
including
Vegnews
Magazine,VegetarianBabyandChildMagazine,andhastaughtgourmetclasses,
holisticclasses,lectured,andonoccasiontouredwithLouCorona,anationally
recognizedproponentoflivingfood.
JackNorris JackNorrisisaRegisteredDietitianandPresidentofVeganOutreach.JackwonVegNewsmagazine'sColumnistoftheYearawardfor2003and2004.
JackwritesanutritionblogatJackNorrisRD.com.HeistheauthorofVitaminB12:Are
YouGettingIt?,coauthorofVeganforLife,andmaintainswww.VeganHealth.org.Jack
co
founded
Vegan
Outreach
in
1993.
Vegan
Outreach
produces
Why
Vegan
and
other
booklets.TheirAdoptaCollegeprogramdirectlyhandsbookletstoover500,000
studentseverysemester.In2005,JackwaselectedtotheAnimalRightsHallofFame.
JackearnedadegreeinNutritionandDieteticsfromLifeUniversity(Marietta,GA)in
2000andperformedhisdieteticinternshipatGeorgiaStateUniversityin2001.
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ContributorsLaDivaDietitian! MartyDaveyisnotonlyLaDiva,Dietitian!,butaRegisteredDietitianwithaMastersdegreeinFoodandNutrition.Shebecameavegetarianin1980whenshe
discoveredthatthereweremorechemicalsincattlethenattendantsataGratefulDead
concert.Herfamilyisallvegan,exceptthedogwhodrewthelineatvegetarian.She
conductsfactual
and
hilarious
presentations
and
food
demos.
While
her
private
practice
includesthosetransitioningtoaplantbasedlife,LaDiva'smostpopularprivate
consultingtopicis"I'mtoobusyandIdon'tcook."Herwebsite
iswww.ladivadietitian.com.
SharonValencik SharonValencikistheauthorofSweetUtopia:SimplyStunningVeganDesserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlya
rabbitandadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeen
bakingsinceagefive.Sheisworkingonhernextbook,WorldUtopia:Deliciousand
HealthyInternationalVeganCuisine.Pleasevisitwww.sweetutopia.com formore
information,toaskquestions,ortoprovidefeedback.
MilanValencik MilanValencikisthefoodstylistandphotographerofSweetUtopia:SimplyStunningVeganDesserts.Hiscompany,MilanPhotography,specializesinartistic
eventphotojournalism,weddings,andothertypesofphotography.Milanisalsoafine
artistandmusician.MilanisoriginallyfromCzechRepublicandnowlivesinNJ.Formore
informationaboutMilan,pleasevisitwww.milanphotography.com or
www.sweetutopia.com.
EleanorSampsonEleanorisaneditorandnutritionanalystforTheVeganCulinaryExperience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets
(particularlycinnamonrolls!) YoucanreachEleanorat
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MarketplaceWelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors,
bloggers,cookbooks,products,andmore! OneofthegoalsofTheVeganCulinaryExperienceistoconnect
ourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoy
thisnewfeature!
ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite. Allyouneedtodoisclickon
theadtotakeyouthere.
BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace.
Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine,
andtothosewhocontributetothemagazine. ContactChefJasonWyrickat
CurrentMembers
CasaMett TiernoTours SweetUtopia(www.casametta.com) (www.tiernotours.com) (www.sweetutopia.com)
MilanPhotography LaDivaDietitian!,MS,RD JillNussinow,MS,RD(www.milanphotography.com) (www.ladivadietitian.com) (www.theveggiequeen.com)
UrbanVegan BadKittyCreations GoDairyFree.org(http://urbanvegan.net) (www.badkittybakery.blogspot.com)(www.godairyfree.org)BryannaClarkGrogan RobinRobertson(www.bryannaclarkgrogan.com) (www.globalvegankitchen.com)
Nonprofits
VeganOutreach RationalAnimal FarmSanctuary(www.veganoutreach.org) (www.rationalanimal.org) (www.farmsanctuary.com)
ThePhoenixPermactultureGuild(www.phoneixpermaculture.org)
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Marketplace
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Marketplace
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http://www.theveggiequeen.com/http://www.milanphotography.com/http://www.sweetutopia.com/ -
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Marketplace
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Marketplace
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Marketplace
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Marketplace
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Marketplace
LaDiva Dietitians
Click&Cook Video
LaDiva, HELP! Can I make easy, healthy food that will give me hair as great asyours???
Yes!!! Take me into your kitchen via your laptop or iPod or whatever device floatsyour boat.
Every month Ill send you links to simple, yummy VIDEO recipes. You can print offthe PDFs, or follow along with the video to create Quick, LOW FAT, no cholesterolhealthy dishes.
EVERY MONTH YOU GET:
List of ingredients and equipment needed 3 recipes of mine and cook with me 1 recipe made by the Planet Pyramid kids.
SO you KNOW you can make it and let the kids have their own kitchen fun
1 shopping or cooking tip, such as how to buy and store knives, creating a pantry,how to read a nutrition label in less than a minute
Click on the YouTube video links below for a taste of what you will get every month.http://www.youtube.com/profile?user=LaDivaDietitian#grid/uploads
All for $5/month or $60 per year.
To Order Go to:http://www.ladivadietitian.com/ladivadietitian/Marketplace/Marketplace.html
Type VCE in the comments for a $10 discount.
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An Educational and Inspirational Journey of Taste, Health, and Compassion
TheVeganCulinaryExperienceisaneducationalveganculinmagazinedesignedbyprofessionalveganchefstohelpmake
vegancuisinemoreaccessible. PublishedbyChefJasonWyrthemagazineutilizestheelectronicformatofthewebtogo
beyondthetraditionalcontentofaprintmagazinetooffer
classes,podcasts,aninteractivelearningcommunity,andlink
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makeretrievinginformationmoreconvenientforthereader.
TheVCEisalsodesignedtobringveganchefs,instructors,
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growingnumberofpeopleinterestedinvegancuisine.
Eathealthy,eatcompassionately,andeatwell.
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Broccolihasmadethechartsandmostpeople
(exceptaformerpresidentandafewotherpeople)
eatitwillingly.Mybrotherinlawhasdevelopeda
crushonbroccoliandlovestoeatthesmallside
shootsbothrawandcooked.Personally,Iprefer
lightlycookedbroccoli.WhatIhavediscoveredis
thatmanyofushaveforgottenthatwinter
vegetables
reach
far
beyond
broccoli
and
its
cruciferouscousins,kale,collards,cabbage,
cauliflower,kohlrabiandBrusselssprouts.These
cruciferousvegetablesaregreatsourcesofthe
classofantioxidantscalledisothiocyanatesand
sulforaphanewhichhavenaturalanticancerand
detoxifyingabilities.
Winterisalsotraditionallytheseasonofrootsand
tubers,
from
the
somewhat
lowly
radish
and
carrot
tothemoreexoticparsnip,turnip,rutabaga,celery
root,Jerusalemartichokeandavarietyofboth
sweetpotatoes(yam,standard,hana,Japanese
white,purpleOkinawan)andpotatoesofmany
varieties.Theyareallgreatsourcesofcomplex
carbohydratesthatareimmenselysatisfyingina
sticktotheribsway.Theorangeandyellowsweet
potatoes,aswellascarrots,areexcellentsources
ofVitaminAwhichhelpboostyourimmunesystem
whichisoftennecessaryinthewinter.Therule
withroots,aswithallvegetables,isthatthemore
highlycoloredthevegetable,themore
antioxidantsitcontains.Sopurplepotatoeshave
moreantioxidantsthanwhitepotatoes,andcarrots
havemoreantioxidantsthanparsnips.Pay
attention
but
do
not
avoid
your
favorite
vegetablesbecausetheycontainfewerantioxidants.All
vegetableshavesomethingtooffer.
Mostwinterrootsortubersworkwellinbraised,
roastedandinsoups.Ilovetomixupthe
vegetablessothatthereisagoodvarietyofcolors
andtextures.OneofmyfavoritedishesisHerb
RoastedRootVegetableswhichissimpletomake.
Unfortunately,itisnoteasytodowithoutoil,so
thoseon
oil
free
diets,
please
forget
that
Isaid
that.Insteadcombineyourrootvegetablesto
maketastystews.Thecover
photoofmylatestbook,TheNewFastFood:TheVeggieQueenPressureCooksWholeFoodMealsinLessthan30Minutes,isAutumnSunset
Stewwhichcontainsavariety
ofdifferent
vegetables.
Atthistimeofyear,wecannotforgetaboutwinter
squashwhichtechnicallyisafallvegetablebut
sinceitstoressowell,itisaroundalmostallwinter,
orinmostplacesuntilaroundMarch.Ilovethe
sweetnessofsquashinsoups,sidedishesand
addedtomyotherroastedroots.Wintersquashis
alsoagreatsourceofVitaminA.Again,themore
Winter Vegetabled beyond BroccolExpanding Your Culinary Horizons
By Jill Nussinow, MS, RD , aka The Veggie Queen
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brightlycoloredtheflesh,the
moreantioxidantsitcontains.
Myfavoritesquashvarieties
changeoften,dependingupon
theindividualsquash.Ifyou
seeonethatlooksinteresting,
pleasedonthesitatetobuyit
insteadofthemorestandard
acornorbutternut.Thereisa
worldofsquashawaitingyou.
SinceIliveinNorthernCalifornia,Icannotleave
mushroomsoffthewintervegetableslisteven
thoughtheyaretechnicallyfungi.Whetherthey
arewild(andedible)orstorebought,mushrooms
areincrediblyflavorful,lowincaloriesand
generallyimmune
boosting.
Shiitake
also
has
anticancerproperties.Oystermushroomsinlarger
amountsmightalsohelptoloweryourcholesterol.
Allmushroomsareawonderfulsourceoffiber.
TheretextureboostsmanydishesandIaddthem
tomywintervegetablestews.
Therearealsogreenvegetablesinwintersuchas
leekswiththeironiony,butbetterandmore
subtle,flavorwhichIprefertostrongerflavored
storageonions.Theyarewonderfulwaytostarta
soupandwhatwouldPotatoLeekSoupbewithout
them?
Toaugmentthevegetablesthatyoucanbuyin
winter,Isuggestthatyougrowsproutssothatyou
alwayshavefreshvegetableswithoutmaintaininga
garden.YoucangettopnotchsuppliesfromThe
SproutHouse.
Mylastwintervegetable
recommendationistoeithermake
yourownfermentedvegetablesor
tobuysome.Thebeneficialbacteria
infermentedvegetables,which
includessauerkrautandkimchi,wil
helpkeepyourimmunesystem
healthyandprovidemoreVitaminC
becausetheseproductsaremade
withcabbageornapacabbage.Ilovetoadd
fermentedvegetablesontopofbrownriceand
steamedvegetables.
Tomakeyourvegetables,freshorfrozen,ifyou
must,morepalatable,Isuggestthatyouaddherbs
andspices,aswellasingredientssuchasginger
andgarlic.
These
additions
are
nutrition
boosters
whichareincrediblysourcesofantioxidantsin
smallpackages.Anumberofrecentstudiesconfirm
thissuchasthisoneintheJournalofNutrition.
Herbsandspicesappealtomefortheirflavor;their
elevatednutritionprofileisanaddedbonus.The
followingrecipeswillhelpyouboostyourintakeof
wintervegetables.
Garlic, Greens and Bok Choywith Sweet Ginger SauceServes 4
This tastes great and can be served with sobanoodles or colored rice, or your favorite grain
or noodle.
1 tablespoon oil (optional for oil-freediets) leek, sliced, some green part OK2 medium garlic cloves, crushed with flatside of a knife1 1-inch thick slice of gingerroot, halved
and smashed with flat side of a chefsknife blade
1 teaspoon minced ginger2 tablespoons tamari or soy sauce1 teaspoon sesame oilSalt and ground black pepper
Healthy Eats January 2012|17
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1 teaspoon agave syrup or othersweetener, if desired
1 pounds mustard or other greens (1large bunch), washed well, leavestrimmed from ribs and cut into 2-inchpieces
3-4 stems green garlic, sliced into 2-inchdiagonal pieces or 6 cloves garlic, minced anddivided1-2 cups sliced bok choy1-2 cups pea shoots (also called peasprouts)3 tablespoons toasted sesame seeds
Heat the oil in a saut pan over medium highheat. Add the leeks, garlic and ginger. Sautefor 1-2 minutes. Add the mustard and othergreens. Add the broth and simmer for 2-3
minutes. Add the remaining ingredients exceptfor sesame seeds. Cook until greens arecooked through and the liquid is almostabsorbed. Sprinkle with the sesame seeds.
2012,TheVeggieQueen
http://www.theveggiequeen.com
Late Winter Green Soup withNettles, Garlic and LeeksServes 4 to 6
This is a wonderfully easy blend of very freshingredients that needs little more than some saltbut you can easily add thyme and bay leaf whencooking it. Nettles are wild greens but you can
substitute other greens if nettles (which really dosting) are unavailable.
1 tablespoon olive oil (optional)1 medium onion, diced1 cup chopped green garlic or 4 cloves
regular garlic, minced1 cup chopped leeks, green and white parts2 cups potatoes, diced1 bunch nettles, carefully removed from stems6 cups vegetable broth-1 teaspoon salt
Freshly ground black pepper, to taste
Saut onion, garlic and leeks for 3 minutes. Add
the potatoes and broth. Lock lid on cooker and
bring to high pressure. Reduce heat. Cook for 4
minutes. Quick release thepressure. Remove thelid, carefully tilting it away from you. Blend with a
hand blender. Add salt and pepper, to taste.
2012,TheVeggieQueen
http://www.theveggiequeen.com
TheAuthorJillNussinow,MS,RDistheauthorofTheVeggieQueen:VegetablesGettheRoyal
Treatmentcookbookandtheebook,TheNewFastFood:TheVeggieQueenPressureCooks
WholeFoodMealsinLessthan
30Minutesdueoutinpaperbackthisfall.YoucanseeandreadmoreaboutwhatJilldoesathttp://www.theveggiequeen.com .FindJillonFacebookatTheVeggieQueenorfollowJillonTwitter.
Healthy Eats January 2012|18
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Thewordhealthyissooverusedthat,when
adorninganyfoodpackaging,itresemblesaplaid
pantedusedcarsalesman. Itsrightuptherewith
thatothernutritionworddevoidofrealmeaning,
moderation. MarionNestlegotitrightinher
book,FoodPolitics,wheresheexplainsthefood
industrysspecificuseofavagueterminorderto
createpublicpablum.
RogetsThesauruslistsgood,healthful,large
andsalubriousundertheterm. Butareallthings
statedtobehealthyreallyso? Letslookata
numberofdietspurportedtobehealthyandsee
iftheyarejustlargeintheirhypeortrulya
salubriousregime.
Healthywill
be
defined
in
this
article
by
arenown
scientificpanelofone. Afterconsultingme[via
texting],myself[viatwitter]andI[viacarrier
pigeon],healthyisdefined1)tonotcausethe
eateranyphysicaldetriment;2)nourishcellsand
supportfunctionsofthehumanbody.[This
definitionwasconcludedandenactedinabout5
minutes. Therefore,thepanelunanimouslyvoted
tosupplanttheentireUnitedStateslegislative
branch.]
FirstupistheUnitedStatesDepartmentof
Agriculture[USDA]DietaryGuidelines.
Theguidelines,representedbyaplate,instructyou
tofillhalfyourplatewithfruitsandvegetables.
Thatsacouple
of
cups
aday
and
includes
legumes
asavegetable. Onequarterofyourplateshould
besomeotherproteinsource,althoughlegumes
arelistedhereaswell. Ifyoureallylookatthe
guidelinedocument,youwillseethattheUSDA
plantbasedmealplanincludesprocessedsoy
productseveryday. Justincaseyoumissedthefat
andsodiuminfleshitems,youcanbesuretocover
itinsomeofthemockmeatsonthemarket.
Wholegrainsshouldtakeupthelastquarterof
yourplate.
According
to
the
USDA
food
guidelines,
wholegrainsarenotasourceofprotein. Well,at
leastasascribedontheplatewebpage,buttheydo
havealotofproteinintheirprofilesontheUSDA
nutrientdatabasepage. Confused? Healthily
confused? Confusedinmoderation?
Tokeepitsimple,letsjuststicklegumesinwith
proteinandwholegrainswith...wholegrains,
although,manylegumeshavealotofcalcium. So,
whatabout
that
blue
circle
on
the
plate
picture?
Thedairygroup. IactuallywrotetotheUSDAand
askedwhythereisntacalciumgroupsincethisis
whattheysaythedairygroupdoesforthebody
andwouldincludeavarietyofsourcessuchasdark
green,leafyveggiesandtofu. Tofuanddarkgreen
leafyveggiesarethehighestABSORBABLEcalcium
offoodsintheUSmarketplace.
What the Heck is Healthy?By LaDiva Dietitian!, MS, RD, LDN
Healthy Eats January 2012|19
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TheUSDArepliedthatdairydoesmorethanjust
serveasacalciumsource,suchashavinghigh
concentrationsofpotassiumandmagnesium. I
respondedthatallofthesenutrientsaremore
absorbableinsoymilktherefore,followingtheir
nutritionlogic,weshouldchangethenametothe
soygroup. Theyinformedmethattheywere
stickingto
their
categorization
even
though
73%
of
theworldislactoseintolerant. Theydidthankme
formyinterest.
Eventhough,thereisamountainofevidencethat
fleshfoodsraisecholesterollevels,cancerlevels
andadversecardiacevents,theUSDAlistsabounty
ofthesefoodsasproteinsources. Theyalsohavea
longlistofpeas,beans,nutsandseedsassources,
whichisagreatimprovementoverprevious
guidelines.However,
they
do
not
believe
that
thereisanyothersourceforOmega3fatexcept
fromseafood,althoughthefishgetitfromplants.
PerhapstheUSDAismoderatelyconfused. Maybe
thefishare,too.
SincetheUSDAbeganmakingguidelinesAmericans
havebecomeheavier,sickerand,whenlookingat
ouryouth,willhavealowermortalityagethan
earliergenerations.
So,healthyorno? Notevenclose.
Next,glutenfree. Glutenfreedietshavebecome
verypopular. Infact,tennisproNovakDjokovic
saysthatitisthebasisofhiscurrentwinningstreak
onthecourt. Glutenisaproteinfoundinsome
grains. Themostcommonoftheseisrepresented
bytheword,BROW barley,rye,oatandwheat.
Whenpeoplewiththissensitivityeatagluten
productthereareanumberofsymptomsranging
fromnausea,
flatulence
to
depression
and
poor
dentalhealth,accordingtotheGlutenFree
Network. Itisthoughtthatatleast15%oftheUS
populationhasglutensensitivity.
Theglutenfreedietdoescurtailcertaingrains,be
theywholeornot. However,thereisan
abundanceofglutenfreegrainstoeatand
cookbooksgalore. Otherthantheremovinggluten
partofyourdailynoshing,thereisntmuchabout
otherfoods.
So,healthyorno? Inconcordanceofthe
parametersofthisarticle,GlutenFreeisdeclared
healthybecauseitrelievessymptomswhichcause
detrimenttotheeaterandsupportscelland
humanbody
functions.
Vegetarianisusuallythoughtofashealthy.
Vegetarianhasalsobeentwistedbyfolkswanting
tostretchthedefinitionofthetermbythrowingin
somequalifiersuchas,Imavegetarian,butIstill
eatfishsometimes. Thisisnotavegetarian. A
vegetariandoesnteatfleshproducts. Period.
Theydoeatfleshbyproductssuchaseggsand
dairy. Inmoststudiesvegetarianseatmorefruits
andvegetables
than
flesh
eaters
of
every
variety.
Theytendtobehealthierthanfleshdiners. Dr.Tim
Key,oneoftheforemostauthoritiesonvegetarian
scholarshipandoneoftheleadauthorsofthe
EPICOxfordstudy,saysthatvegetarianshave
lowermortalityratesfromischemicheartdisease
[reducedbloodsupplytotheheart]andsome
formsofcancer. Thepositionpaperbythe
VegetarianNutritionDieteticsPracticeGroup
withintheAcademyofNutritionandDietetics
states:
Vegetarianstendtohavealowerbodymassindex
andloweroverallcancerrates.Vegetariandiets
tendtobelowerinsaturatedfatandcholesterol
andhavehigherlevelsofdietaryfiber,magnesium
andpotassium,vitaminsCandE,folate,
carotenoids,flavonoidsandotherphytochemicals.
Thesenutritionaldifferencesmayexplainsomeof
thehealthadvantagesofthosefollowingavaried,
balancedvegetariandiet."
Thiswouldleadonetothinkthatvegetarianis
healthy. However,thereisacaveatwithregardsto
cholesterolconsumptionandadversehealth
effectsfromautoimmunediseasesassociatedwith
dairyconsumption. Someofthediseasestates
attributedtomilkproductsare:increasedmucus,
ParkinsonsDisease,MultipleSclerosis,Insulin
DependedDiabetesandarthritis. Egg
Healthy Eats January 2012|20
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ow-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://vegetariannutrition.net/vegetarian-diets/vegetarian-vegan-raw/http://www.epic-oxford.org/http://www.epic-oxford.org/http://www.epic-oxford.org/http://www.epic-oxford.org/http://www.epic-oxford.org/http://www.epic-oxford.org/http://nutritionfacts.org/videos/is-milk-and-mucus-a-myth/http://nutritionfacts.org/videos/is-milk-and-mucus-a-myth/http://nutritionfacts.org/videos/is-milk-and-mucus-a-myth/http://nutritionfacts.org/videos/is-milk-and-mucus-a-myth/http://bacteriality.com/2009/04/04/milk/http://bacteriality.com/2009/04/04/milk/http://bacteriality.com/2009/04/04/milk/http://bacteriality.com/2009/04/04/milk/http://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://nutritionfacts.org/blog/2011/08/31/bad-egg/http://nutritionfacts.org/blog/2011/08/31/bad-egg/http://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://www.alkalizeforhealth.net/Lnotmilk9.htmhttp://bacteriality.com/2009/04/04/milk/http://nutritionfacts.org/videos/is-milk-and-mucus-a-myth/http://www.epic-oxford.org/http://vegetariannutrition.net/vegetarian-diets/vegetarian-vegan-raw/http://www.dummies.com/how-to/content/how-to-pick-acceptable-grains-for-glutenfree-diets.htmlhttp://glutenfreenetwork.com/faqs/symptoms-treatments/gluten-intolerance-symptoms-how-do-you-know-if-gluten-is-making-you-sick/http://getoffgluten.blogspot.com/p/why.htmlhttp://www.choosemyplate.gov/food-groups/http://www.ajcn.org/content/70/3/516S.fullhttp://www.cancerproject.org/survival/cancer_facts/meat.phphttp://www.webmd.com/cholesterol-management/eating-meat-when-you-have-high-cholesterol 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consumption,oneperday,waslinkedtohigher
mortalityrates.
Healthyorno? No. Itsbetterthanbeingatotal
flesheaterandsupportscellnourishmentandbody
function. However,itstillhasintakeofitems
knowntocausephysicaldetriment.
Now,Icanheareveryonemountingtheirhigh
horsesforveganism. Thisisavegetarianwhogot
ridofthefleshbyproducts. But,beforeyouridein
totowntotoastyourgoodhealth,realizethatbeer
andpotatochipscanbeavegandiet. So,justbe
happythatyouaredoinggreatthingsforyourself
andfortheplanet. Ofcourse,youcanbuyaround
ofstrawberrybananasmoothiesforeveryone. The
oneissuewithvegansisthattheydonothavea
reliablefood
source
of
B12.
There
are
plenty
of
fortifiedfoodsoutthereandsupplementationis
easy,buttobefairIgottastatethefacts.
So,healthyorno? Yes. Thereisnophysical
detrimentbyeatingaplantbaseddietandit
supportshumanbodyfunctionsaslongasyouget
yourB12. Ontheotherhand,thereisonefood
allowedandreadilyusedbyvegansthatdoescause
somedetriment oils. Whichleadsmeto Oil
Free.
Dr.CaldwellEsselstynisthefatheroftheOilFree
movement. Dr.Esselstynsworkwithreversing
heartdiseasebeganin1985. Hehasfoundthat
anyamountofoildigesteddamagestheinterior
liningoftheartery. Thatsright,evenoliveoil,
coconutoilandnuts. Heincludesabanonpeanuts
althoughtheyarealegume. Healsocautions
aboutsoybecausebothhaveahighfat
concentration. IsawDr.Esselstynlastyear. Heis
theperfect
spokesperson
for
health.
Healthyorno? Healthy,yes. Nocaveat,although
hiswebsitedoesnotmentionB12
supplementation.
CanIbeanymoreperfect? Depends. Rawfooders
comeinafewvarieties. Imgoingtostickwiththe
8020type. Theseeat80%rawand20%cooked
foods. IknowDr.DougGrahammayhaveafield
daywiththis,butmostrawfoodersIknoweata
littlecookedfood. BrendaDavis,RDandVesanto
Melina,MS,RDhavetwobooksonraw. Theystill
recommendsupplementingB12. TheissueIhave
withgoingrawismyloveoflocalandmylocale. I
livewherethegrowingseasonstopsinOctober.
Mostof
the
foods
listed
in
the
myriad
of
raw
websiteswouldhavetobetruckedthousandsof
miles. Thereweremanyrawrecipeswith
sproutinganddehydratingforhoursordaysata
time. Ontheotherhand,thishadnothingtodo
withthepanelsdefinitionofhealthy.
So,healthyorno? Yes. Definitelyhasnophysical
detrimenttotheeaterandsupportscellandall
humanbodyfunctions.
Thepanelisconcludedandsendssalubritytoall
whilewhippingupthismonthsrecipes.
NexttaskforthepanelisthatMideastPeacething.
..shouldbedoneintimeforlunch. Oilfreesalad,
ofcourse.
TheAuthorMartyDavey,RD,MSisnotonly
LaDiva,Dietitian!,
but
a
RegisteredDietitianwitha
MastersdegreeinFoodand
Nutrition.Shebecamea
vegetarianin1980whenshe
discoveredthatthereweremorechemicalsincattle
thenattendantsataGratefulDeadconcert.Her
familyisallvegan,exceptthedogwhodrewthe
lineatvegetarian.Sheconductsfactualand
hilariouspresentationsandfooddemos.Whileher
privatepractice
includes
those
transitioning
to
a
plantbasedlife,LaDiva'smostpopularprivate
consultingtopicis"I'mtoobusyandIdon'tcook."
Herwebsiteiswww.ladivadietitian.com.
Healthy Eats January 2012|2
http://nutritionfacts.org/blog/2011/08/31/bad-egg/http://nutritionfacts.org/blog/2011/08/31/bad-egg/http://www.heartattackproof.com/about.htmhttp://www.heartattackproof.com/about.htmhttp://www.heartattackproof.com/about.htmhttp://www.heartattackproof.com/about.htmhttp://www.heartattackproof.com/about.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/qanda.htmhttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.brendadavisrd.com/index.php?code=Bookshttp://www.heartattackproof.com/qanda.htmhttp://www.heartattackproof.com/about.htmhttp://nutritionfacts.org/blog/2011/08/31/bad-egg/ -
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Sweet FruitsEverydayyoumusthaveagiantfruitsalad
Thiswillhelpyoumeetyourdailycaloricenergy
productionneeds.
If
you
dont
have
time
to
do
alot
ofchopping,youcaneatyourfruitthroughoutthe
day,butifpossible,makeanentirebreakfastoutof
afruitsalad.Fruitsarebeautifulandsatisfying,
withinterestandappealtothetastebuds.
Emphasizeavarietyoftypesandcolors;andalways
beonthelookoutfornewfruitstotry.Youcantry
sprinklingasmallamountofnutsandseedson
yoursaladortryaddingotherdriedfruitsuchas
figs,berries,apricots,ordates.
Green LeavesEatabigbunchofdark,leafy,greenvegetables
everyday
Keeprecipessimpleandtryoneortwodifferent
leafygreensatatime.Startwithasmallamount(a
fewleaves)andgraduallyincreasetomoregreens
asyougetusedtothetasteandflavors.
Remember,themoregreensthebetter!Try
parsley,cilantro,
red
mustard,
green
mustard
chards,greenkale,rapini,kohlrabi,endive,green
andredlettuce,radishgreens,turnipgreens,
collards,dandeliongreens,beetgreens,wild
greens,spinach...yougetthepicture.Anything
green!
Includeaheapinghandfulofdarkgreenleafy
vegetablesinyourlunchanddinnermeals,anduse
awidevarietythroughouttheyear.Oneeasyway
todothisistoblendgreensinsweetorsavory
greensmoothiesorinrawsoups.Eatasmanyof
theseasyoulike!Drinkslowlyandchewyour
smoothies.Youcantrysprinklingasmallamountof
nutsandseeds(sunflower,flax,sesame,etc)on
yoursmoothiestoencouragechewing.
Raw Plant FatsInclude24heapingtablespoonsofrawnutsand
seedsperday
Makesureyouaregettingavarietyofrawplant
fatsbyrotatingthekindsofnutsandseedsyouuse
inrecipesandrotatingotherfatssuchascoconut
oil,
coconut
butter,
avocados,
olives,
and
olive
oil.
Limityourconsumptionto24tablespoonsofnuts
andseedsperdayanduseonly13differenttypes
ofnutsorseedsperday.Donottogotoo
overboardwiththeconsumptionoftheoils:limit
yourintaketoupto4tablespoonsperday.
Nutsandseedsmustberaw,organicandinan
unpeelednaturalstate.(Somepeoplesellnutswith
thethinouterpeelremoved.Itsokaytobuythem
withoutashell,butmakesurethedelicatepeelis
stillintact.)Itisrecommendedthatyougrindthem
yourselfifthey
are
needed
for
recipes
such
as
pates,sauces,etc.
VegetablesCruciferousvegetablesareextremelyimportant.
Includetheminyourdieteveryday
Theycontainessentialantioxidantsandarehighin
fiber,vitamins,andminerals.Includebroccoli,
Diet Tips for the New Year by theRaw Food Goddess
by Angela Elliott
Healthy Eats January 2012|22
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cabbage,napacabbage,bokchoy,cauliflower,
Brusselsprouts.Kale,collards,mustardgreensand
othercrucifersinyourmealplan.Inthecaseof
radishes,turnips,andrutabagas,eattheirleafy
topstoo!
Startwithatleastafistsizeserving,EVERYDAY,
andtrytodoubleortriplethatamountasyou
becomemoreaccustomedtothiswayofeating.
Grains and LegumesEatgrainsandlegumesthreeormoretimesaweek
Includelegumessuchaslentils,peas,garbanzos,
quinoa,buckwheat,millet,andamaranth.
Preferably,theseshouldbesproutedand/or
dehydrated,butmayalsobecookedinboiling
water.Brownriceisanotheroptionforacooked
grain.
Addinggrainsandlegumeswilldecreasethe
overallnutrientdensityofyourfoodintake,but
providespecialnutrientsthataidindetoxification
andimmunesystemactivity,withoutadding
excessivefat.
Eatinghealthyjustgotawholeloteasier.Ifyou
followtheaboveguidelines,youwillfeelandlook
yourbest.Tryafewofthesescrumptioushealthy
recipestoday,you'llbegladyoudid!
Angelas Recipes for SuccessThe Stir Fry
Broccoli 2heads,cutintobitesizedpieces Mungbeansprouts 1largehandful
BokChoy 1largehandful Cabbage 1cup,shredded
Garlic 2cloves,finelysliced Freshlemonjuice cup
Himalayansalt totaste Ginger totaste
Black
pepper
to
taste
Curry
powder
to
taste
Redpepperflakes totaste
Mixthefirstfouringredients(broccoli,sprouts,cabbage,andgarlic)togetherinalargebowl.Mixthelemon,
salt,andasmanyspicesasyou'dliketogether.Pourthesauceovertheveggies.Letmarinateforatleasta
coupleofhours.Drainoffanyexcessliquidandserve.
Basic Green Savory
Handfulofspinach 3stalksofcelery
2stalksofasparagus 1largetomato
Bunchupthespinachandjuicewiththecelerythesetaside.Juicetheasparaguswiththetomato.Combine
thetwomixtures,stirandenjoy!
Happiness in a Bow l
2cupspineapplechunks cupSatsumatangerinesegments
2cupsslicedfreshstrawberries 2mediumfirmbananas,sliced
2slicedkiwifruit,peeled,halved,andsliced 2tablespoonslimejuice
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5honeydates,soakedandpitted 2tablespoonsfilteredwater
Slicepineappleintobitesizedchunks.Inabowl,combinethepineapple,tangerines,strawberries,bananas
andkiwi.Inafoodprocessororblender,pureethedates,water,andlimejuicetogether.Pouroverfruit;
gentlytosstocoat.
Creamy Broccoli Soup
2cupschoppedbroccoli 2cupswater
Pinchofeach(ormoretotaste):saltblackpepperpowderedsagedriedthymegarlicpowder
1cupsrawcashews,soaked
Placeallingredientsintheblenderandblenduntilsmooth.
Delightful Rainbow Salad
1cupredcabbage 1cupgreencabbage
1cupbabygreens cupjicama
cup
sprouts
cup
snap
peas
cupgreenbeans 1cupkale
1cupredpepper cupcarrots
10cherrytomatoes 1avocado
teaspoonHimalayansalt
2tablespoonsoliveoil 2tablespoonslemonjuice
Groundblackpeppertotaste
Shredthegreensintoafineribbonsandtosstogetherwithsalt,andmassage.Thismakesthesecruciferous
veggieseasier
to
digest.
Thinly
slice
the
red
pepper
and
carrot
and
add
to
the
cabbages.
Add
olive
oil,
lemon
juice,andblackpepperandtoss.Placeonaplate.Cutthetomatoesintoquartersandarrangeontop.Peel
andthinslicetheavocadoandarrangeontopofthesalad.TheAuthorAngelaElliottistheauthorofAliveinFive,HolidayFarewithAngela,The
SimpleGourmet,andmorebookson
theway!AngelaistheinventorofFive
MinuteGourmet
Meals,
Raw
Nut
FreeCuisine,RawVeganDog
Cuisine,andTheCelestialwich,and
theownerandoperatorofSheZen
Cuisine.www.shezencuisine.com.
Angelahascontributedtovariouspublications,
includingVegnewsMagazine,VegetarianBabyandChildMagazine,andhastaughtgourmetclasses,holisticclasses,lectured,andonoccasiontoured
withLouCorona,anationallyrecognizedproponentof
livingfood.
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Eatingavarietyoffreshvegetablesisimportantfor
ahealthydiet.And,asmostvegansknow,
vegetablesarentjustsidedishestheydeserve
tobethestaroftheshow. Lately,itseems,certain
vegetables,suchaskale,haveachievedsuperstar
statusamonghomecooks,restaurateurs,andfood
writersalike. Stillanothervegetablethathas
achievedrecentacclaimiscauliflower.Thismay
seemsurprisingsince,despiteitsnoblepedigree,
thesnowy
white
cauliflower
used
to
be
abit
of
awallflower,oftenbypassedforitsmorecolorful
sister,broccoli.
Althoughwhiteisthemostcommoncolorof
cauliflower,italsocomesinorange,green,and
purple.Orangeorcheddarcauliflowercontains
25timesmorevitaminAthanthewhitevarieties;
greencauliflower,sometimescalledbroccoflower,
comesintwoshapes:thecommonroundedhead
andaspikyvariationknownasRomanesco
broccoli.There
is
also
apurple
cauliflower,
colored
bythepresenceofcertainantioxidants.
Nutritionally,cauliflowerislowinfatand
carbohydrates,whilebeinghighinfiber,vitaminC,
folate,andseveralphytochemicals.
Now,heresthefunpart.Inadditiontoits
impressivenutritionalresume,cauliflowerisalsoa
culinarychameleon. Thisistruenotjustbecauseit
canberoasted,boiled,fried,steamedoreaten
raw,but
also
because
cauliflower
is
amaster
of
disguise. Thisversatilebrassicahasbeenknownto
standinformashedpotatoes,hasshapeshifted
intograinsofrice,andhasevenbeenservedasa
steak.
Cauliflowerwasalwaysoneofmypersonal
favorites,nodoubtbecausemymotherbattered
andfrieditcrispontheoutsideyetsoftonthe
inside. ButitwasbackintheeightieswhenIwas
macrobiotic,thatIfirstdiscoveredthatifyoupuree
cookedcaulifloweritbearsanuncanny
resemblancetomashedpotatoes.(Infact,
cauliflowermakesanevenbettermashwhen
blendedwithcookedmillet.)Tothisday,people
lookingtoeatfewercarbsoftenrelyonmashed
cauliflower. Talkabouthealthyeats!
Cauliflowerisequallyathomeinthecuisinesof
India,Italy,EasternEurope,Asia,andtheMiddle
East. TryitinacurryorAsianstirfry,toppedwith
tahinisauce,drizzledwithlemonsauceorcloaked
inacheesysauce. Itsalsogreatcoldinasalador
servedrawwithadip. AmongtherecipesIve
developedusingthischameleonlikewonderare:
CurriedCauliflowerSoupwithRoastedCauliflowerRice
ZitiwithRoastedCauliflowerandTomatoes ShepherdsPieToppedwithCauliflower
Mashers
PicattaCauliflowerSteaks SicilianCauliflowerSaladwithRaisinsand
PineNuts
Cauliflower Chameleonby Robin Robertson
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Mymostrecentdiscoveryisthatpureed
caulifloweralsomakesanamazingsauceforvegan
macandcheese,evenmoredramaticifyouusea
cheddarcauliflower.Overtheyears,Iveuseda
varietyofingredientstomakethecreamycheesy
sauceforveganmacandcheese,including
potatoesandcarrots,alongwithroastedred,
orange,and
yellow
peppers
and
now,
cauliflower.
BelowismyrecipeforMacandCauli. Thisrecipe
allowsyoutohavemacandcheeseyourwayas
saucyasyouwantitandascheesyasyoulike.
Note:Youcansprinklethetopofthecasserole
withanyremainingcrumbsofroasted
cauliflowerittastesdeliciousandlooksgood,
too!Eitherwhiteororangecauliflowercanbeused
inthis
recipe.
Mac & CauliServes6 TimetoPrep30to45minutes
Ingredients
1
small
cauliflower
(cheddar
or
white),
cored,
trimmed
and
cut
into
1/4
inch
slices
12ounceselbowmacaroni
2/3cupcashews,soakedfor4hoursorovernight,anddrained
2cupsvegetablebroth,ormore
2teaspoonsoliveoil
1smallonion,chopped
2garliccloves,minced
Saltandblackpepper,totaste
1/3cupnutritionalyeast,ormore
1(4ounce)jardicedpimientos,drained
2tablespoonsfreshlemonjuice,ormore
1teaspoon
yellow
mustard,
or
more
Instructions
Preheattheovento425degreesF. Arrangetheslicedcaulifloweronanoiledbakingsheetandroastuntilsoftandlightlybrowned,turningonce,20to30minutes. Setaside.Reducetheoventemperatureto350
degreesF.
Whilethecauliflowerisroasting,cookthepastainapotofboilingsaltedwateruntilaldente. Drainwellandsetaside.
Inafoodprocessororhighspeedblender,combinethecashewsandbrothandblenduntilsmooth.
Heattheoilinasmallskilletovermediumheat.Addtheonionandcookuntilsoftened,about5minutes. Addthegarlicandcook1minutelonger.
Transfertheonionmixturetothefoodprocessorwiththecashewmixture.Add2cupsoftheroastedcauliflowerandpureeuntilsmooth.Addthenutritionalyeast,pimientos,lemonjuice,andmustard.Seasonto
tastewithsaltandpeppertheamountofsaltneededdependsonhowsaltyyourbrothis. Iusuallyadd
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aboutteaspoonofsalttostart.Processtoblendwell,thentasteandadjustseasonings,addingmoresaltif
needed.
Now,choosefromamongthesevariations:
Forathinnersauce:addupto1cupofadditionalvegetablebrothoryourfavoriteplainunsweetened
nondairymilk.
Forasharperflavor:addmorelemonjuiceand/ormustard,alittleatatime,mixingwellaftereach
addition.
Foranonsaucy(butflavorful)texture:transferallofthecookedpastatoalightlyoiledbakingdish.
Forasaucytexture:transferonehalftotwothirdsofthecookedpastatothebakingdishandpourin
thesauce,stirringtocoat.Itwillbeverysaucy,butthepastawillabsorbsomeofthesauce.
Forasaucytexturewithnocrumbtopping:covertightlyandbakefor20minutesoruntilhot.Ifyoulike
acrunchycrumbtopping,sprinklethetopwithtoastedpankocrumbsandbakeanadditional10
minutes.
Foranevensaucierversion:omitthebakingstepaltogether,andcombinethepastaandsauceontop
ofthestove(inwhateverproportionsyouprefer)andheatuntilhot.
Foracheesierversion:Stir1/2cupofshreddedvegancheddarcheeseintothemixtureandtopwithan
additional
cup
before
baking.
TheAuthorAlongtimevegan,RobinRobertson
hasworkedwithfoodformorethan
25yearsandistheauthorof
nineteencookbooks,including
VeganPlanet,1,000VeganRecipes,
VeganFire&Spice,andVeganon
theCheap.
A
former
restaurant
chef,RobinwritestheGlobalVegan
foodcolumnforVegNewsMagazine
andhaswrittenforVegetarian
Times,CookingLight,andNaturalHealth,among
others.RobinlivesinthebeautifulShenandoahValleyof
Virginia. Youmaycontactherthroughherwebsiteor
blog: www.globalvegankitchen.comand
www.veganplanet.blogspot.com.
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Mymaternalgrandmothersfamily(Guerriniand
Roncagliolo)hailedfromtheprovinceofLiguria,on
theItalianRiviera.Inthemid1800ssomeof
them,alongwithabout15,000othermostly
northernItalians,emigratedfromLiguriatoPeru,
wheremygrandmother,ClotildeRoncagliolo(her
latermarried
surname
was
Roncagliolo
de
Urbina)
wasborn.Intime,Italiansbecamethesecond
largestEuropeanpopulationinPeruandtheir
cookingstylegreatlyinfluencedmodernPeruvian
cuisine.Butthatsanotherstory!
Whathasintriguedmeforyearsandledtothe
developmentofthisrecipewasthecenturiesold
customofLigurianwomengatheringnutrientrich,
evenmedicinal,greensandherbsinthemountains
andvalleys
to
be
cooked
and
stuffed
into
ravioli,
or
addedtoricedishes,soupsandtorta(savory
vegetablepies).Theparticularmixtureofherbsin
thisregioniscalledpreboggionandencompasses
edibleweedssuchasdandelion,borageandnettle
leaves,amongothers.TherecipeImsharingwith
youinthisissue,thoughitcertainlycanbemade
withstoreboughtherbsandgreens(butyoumay,
asIdo,atleasthavesomekalestillgrowinginthe
wintergarden!),echoesthattradition.
ThehomemadewholemilkcheesethatwasusedinLigurianstuffedpastawascalledPrescinsuaandis
pleasantlysourandcreamy.SomeLiguriancooks
stillliketomaketheirown.(Iliketothinkthatmy
TofuCashewMascarponeissimilar.)The
combinationofthischeesewithgreensandherbs
inathinoliveoilcrustorsimplepastadoughno
doubthelpedtokeephardworkingpeasantsand
farmershealthyandstrongoverthecenturies,
despitetheconstantconflictsthateventuallysent
somanyresidentsoverseaslookingforabetterlife
Idon'tmakestuffedpastadumplingsoften,but
wheneverIdo,
Ivow
to
make
them
regularly
becausetherereallyisnothinglikehomemade
ravioli! (Itsagreatrecipetomakecooperatively
withfriendsorfamily,bytheway.)WhenI
developedthisrecipe,Iwantedrapini(broccoli
raab)inthefilling(Iloveitsbitteredge),andmy
inspirationwastopairthecreamygreenfillingwith
apastadoughfeaturingcorn(polentatoItalians)
andwithacreamysauce.Itturnedoutevenbetter
thanIhadimaginedbecausewehadtheluckto
findwild
oyster
mushrooms
in
our
woods
for
the
sauce,whichwasadeliciouscomponenttothe
dish.Myomniguestshardlyutteredasoundwhile
theyate,otherthan"mmmmm's"andgroansof
pleasure!
WhileIrollthepastaandfillit(nowwitha
traditionallongraviolirollingpinthatImanagedto
find)IthinkofgenerationsofLigurianwomen,
perhapsmyownancestresses,gathering,cleaning
andcookingthepreboggion;choppingand
seasoningandmixingitwithcheese,andfillingthepastatocookforathriftybutelegantand
nutritiousfamilymeal.
RecipeandPicturesFollow
Kale & Mascarpone Raviolby Bryanna Clark Grogan
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KALE & TOFU-CASHEW MASCARPONERAVIOLI WITH CREAMY OYSTERMUSHROOM SAUCEType: Maindish Serves:6(Itsworthdoublingtherecipeandfreezingsomeforfutureuse!)
TimetoPrepare:2to3hours(seenotesonTimeManagementbelowrecipe)
Ingredients
TofuCashewMascarpone
(Thismakes2cups,soyouwillhave1cuptouseinanotherrecipeorasaspread.Itseemseasiertoblendin
thelargeramount.)
1(12.3ounces)boxextrafirmsilkentofu,drained
cup+2tablespoonsrawcashewpieces,groundveryfineinaclean,drycoffee/spicemillormini
chopper
2tablespoonsfreshlemonjuice
1pinchsalt
Filling
12ounceskale,toughstemsremoved
10ouncesrapini(broccoliraab),toughstemsremoved
3clovesgarlic,sliced
1/3cupveganbroth
teaspoonsalt
2tablespoonsfreshherbs,suchasbasilandmarjoram,minced
1cup
Tofu
Cashew
Mascarpone,
made
ahead
and
chilled
1pinchfreshlygratednutmeg
Sauce
tablespoonEarthBalanceoroliveoil
poundoystermushrooms,lightlyrinsed,patteddryandslicedintomatchsticks
Roux
1tablespoonEarthBalanceoroliveoil
1tablespoonunbleachedflour
BlendedMixtureforSauce
1cupnondairymilk
cup(4ounces)extrafirmsilkentofuormediumfirmtofu,drainedandcrumbled
cup
water
teaspoonchickenstyleveganbrothpowderorpaste
teaspoonsalt
1pinchfreshlygratednutmeg
1pinchwhitepepper
HomemadeVeganPasta
1cups+3tablespoonsunbleachedwhiteflour
cupsoyflourorchickpeaflour(besan)
cupcornflour(notcornstarch;thisisbasicallyyellowcornmealgroundtoapowder)
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teaspoonsalt
2/3cupwater
1tablespoonoil
Garnish
cupveganparmesan(suchasGalaxyFoodsVegan)orchoppedtoastedwalnuts
Optional:choppedItalian(flatleaf)parsley
Instructions
ToMaketheMascarpone(Makethisseveralhoursbeforeyoumakethefilling)
Tip:Ifyouhaveapowerfulblenderlikea
VitaMix,youdonthavetogrindthenutsfirst.
Soakthemfor10minutesinboilingwatertosoften
themupandthendrainthem.Whirlallofthe
ingredientsinablenderathighspeedforseveral
minutes.Bepatient ithastobeextremely
smooth.
Youmayhavetostopthemachineacoupleof
timesand
scrape
the
sides
and
push
the
ingredientsthathaveaccumulatedundertheblade
towardsthemiddle.Whenassmoothaspossible,
scoopintoacoveredcontainerandrefrigerate.It
willfirmupconsiderably.
ToMaketheFilling
Tip:Fillingsshouldnotbetoowetorthey
willmakethedoughsoggyandeasytotear.
Greensshouldbesqueezedasdryas
possiblebefore
using.
Vegan
parmesan
substitutewillabsorbsomeoftheliquid.Ifa
fillingseemstowet,addafewfinedry
breadcrumbs(1tablespoonatatime).
Washandspindrytherapiniandkale.Slicethe
greens1/8inchthick.Heatthebrothandgarlicina
large,heavynonstickskilletoverhighheat.When
thebrothboils,immediatelyaddthegreens.Turn
theheatdowntomediumhighandcookuntilthe
greensaretenderized,butstillbrightgreenandthe
liquidiscompletelyabsorbed,keepingaclose
watchonitandstirringasnecessarytokeepfrom
sticking.Themixtureshouldbefairlydry.Remove
fromheat.Transferthegreenstoafoodprocessor
andpulseuntilthegreensareminced.
Transferthemincedgreenstoalargebowlandmix
inthesaltandherbs.Addthepremadeandpre
chilledTofuCashewMascarpone,alongwiththe
nutmegandveganparmesansubstitute.Mixwell.
Keeprefrigerateduntiluse.
ToMaketheSauce
Tip:Iliketomakethesauceaheadoftime
becausetheraviolicookquickly.
Heatthe1/2tablespoonofoilorEarthBalanceina
large,heavynonstickskilletoverhighheat.When
veryhot,addtheslicedmushrooms.Sautuntil
themushroomsuntilcookedthroughandslightly
browned.Setaside.
TransferalloftheBlendedMixtureingredients,
exceptforthenutmegandpepper,toablender
andprocessuntilvery,verysmooth.Setaside.
Heatthe1tablespoonofEarthBalanceoroilina
heavymediumsaucepanovermediumhighheat
and,whenitshot,whiskintheflour.Whiskitfora
fewminutes,butremovefromtheheatbeforeit
startstochangecolor(youwantawhiteroux).
Scrapethis
roux
into
the
Blended
Mixture
and
blendforafewseconds.Pourthemixtureback
intothepot.Stirovermediumhighheatuntilit
thickensandboils.Turndownandsimmeronlow
heatforafewminutes.Whiskinthenutmegand
pepperandstirinthesautedmushrooms.
MicrowaveOption:Heatthe1tablespoonofEarthBalanceoroilinalargemicrowavesafebowlor1
quartPyrexmeasuringpitcheronHighpowerfor
30seconds.Whiskintheflourandmicrowaveon
Highpower
for
1minute.
Scrape
this
into
the
BlendedMixtureandblendbriefly,thenpourit
backintothesamebowlorpitcher.Alternatively,
youcanpourtheBlendedMixtureintothebowlor
pitchercontainingtherouxandmixwithan
immersion/stickblenderuntilsmooth.Eitherway,
microwavetheBlendedMixturewiththeroux
mixedinonHighpowerfor1minute.Whiskwell.
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Repeatthistwice.Whiskinthenutmegandpepper
andstirinthesautedmushrooms.
MakingthePasta
Tip:Youcanmakethepastaseveralhours
aheadofrollingitout,divideitinto8equal
piecesandkeepitrefrigeratedinaplastic
bag
or
covered
container.
Tip:Humiditymakesthedoughmore
difficulttorollout.
Tomakethedoughbyhandorinaheavyduty
standmixer,mixthefloursandsaltinamedium
sizedbowlorthebowlofyourmachine.Pourinthe
waterandoilandstirwithaforkuntilthedough
comestogetherinaball.Kneadthedoughona
lightlyflouredsurfaceforabout10minutesorina
standmixerwithadoughhook.Thedoughshould
besmooth
and
silky
looking.
Place
the
dough
in
a
plasticbagandletitrestforatleast10minutes.
Tomakethedoughinafoodprocessor,pulsethe
floursandsaltbrieflyinadryfoodprocessorbowl,
thenaddthewaterandoilthroughthetopwith
themotorrunning.Processthedoughforabout30
secondsoruntilasmoothballforms(thedough
mayseemabitsticky,butyou'llbeflouringitas
youwork).Transferthedoughtoaplasticbagand
letit
rest
for
at
least
10
minutes.
Tomakethedoughinabreadmachine,transfer
thedryingredientstothebreadmachinecontainer
andaddthewaterandoilontop(orviceversa,
dependingonthedirectionsforyourmachine)and
turnitonforthedoughcycle.Unplugthemachine
whenitfinisheskneading,oilthedoughlightly,
transfertoaplasticbagandrefrigerateforatleast
halfanhour.(Thedoughtendstogetwarminthe
breadmachine.)
RollingouttheDough
Donotallowthestripsofrolledoutpastadryout
coverthemwithaclean,dampkitchentowelor
plasticwrapwhileyouwork.Donotallowanytears
inthedoughorthefillingwillseepout.Ifyoufinda
tearorhole,folditupandpassitthroughthe
rollersagain.Rollthedoughoutasthinlyasyour
machinewillallow(thismeansthesecondtothe
lastsettingformostinexpensivemachines).
Torollthedoughbyhand,dividethedoughinto
eighthsandkeeptheportionsyouaren'tusing
insideaplasticbagorcoveredbyacleandamp
kitchentowel.Rolleachpieceoutonafloured
surfaceuntilitisabout1/16inchthick,flouringas
yougotopreventsticking.
Torollwithahandcrankpastamachineor
electricpastarollingmachine,dividethedough
intoeighths,keeptheportionsyouaren'tusing
insideaplasticbagorcoveredbyacleandamp
kitchentowel.Flourthedoughwellandrunit
throughthefirstsettingofthemachine.Now,flour
itlightlyagain,folditintothirdsandrunitthrough
thefirstsettingagain.Dothisuntilthedoughlooks
smooth.At
this
point,
flour
the
dough
and
run
it
througheachsuccessivesettingtwice,untilitisthe
desiredthickness.Tip:Ilikethesecondtothelast
settingonmymachine,number6,forstuffed
pasta.Thisisprettystandardfortheinexpensive
handrollermachines.Theveryexpensiveonesare
betteraligned,soyoucanmoreeasilyusethelast,
verythin,setting,ifyouwish.
Eitherway,hangtherolledoutportionsofdough
over
the
backs
of
chairs
covered
with
clean,
dry
kitchentowelsoronapastaracktodryalittlefor5
to10minutesbeforefillingandcutting.
Alternatively,laythepastaoutflatinsinglelayers
onbakingsheets(anysize)linedwithbaking
parchmentcuttofitandsprinkledwithflour.
ToFillthePastaUsingaraviolistamp(availableinanygood
cookwarestore)isoneofthecheapestandeasiest
waystoformravioli,asitcutsandsealstheedges
Igive
directions
for
using
one.
If
necessary,
you
can
usepastrywheelorflutedpastacuttertocut
squaredumplingsandsealtheedgeswiththetines
ofafork.Tip:Ifyouhaveanoldfashionedravioli
rollingpin(Norpromakesagoodinexpensiveone),
youcanusethataccordingtothedirectionswith
therollingpin.Itisfastandeasytouse.
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Transfertherolledoutdoughsheetstoalightly
flouredflatsurfaceandkeepcoveredwithclean,
dryclothorkitchentowelswhennotworkingwith
it.
Cutthelengthsofrolledoutdoughinto21/2inch
widestrips.
Usinghalfofthedoughsheets,placelevel
tablespoonsizedmoundsofcoldFillingdownthe
lengthofthedoughatintervalswhichgiveyou
roomtocutthedoughwithyourraviolistamp.
Toseal,brushwaterbetweenandaroundthe
moundsoffilling.Covereachofthedoughsheets
withanothersheetofdough,pressthetopsheet
downbetweenthemoundsoffillingandcut21/2
inchsquaresorroundswithasquareorround
raviolistamp
(the
ravioli
stamp
will
seal
the
edges)
or,cutintosquareswithaflutedpastacutteror
pastrywheelandsealtheedgeswiththetinesofa
forkorusearaviolirollingpin.
CautionaryTip:Don'toverfillthedoughandmakesurethatnofillinggetsintothesealontheedges
oritmaybreakopenwhencooking.(Ifthedoughis
niceandmoist,youdon'tneedtomoistenthe
edgestogetagoodseal.)
Setthefilleddumplingsaside(nottouching)on
bakingsheets(anysize)linedwithbaking
parchmentcuttofitandsprinkledwithcornmeal
orflour.Coverthemwithdry,cleankitchentowels
whilealargepotofsaltedwatercomestoaboil.
Turnthedumplingsfrequentlysothattheydon't
getsoggyonthebottomandtearwhenyoutryto
pickthemup.Toholdfor3to4hours(nolonger),
transferthem,stillonthefloured,baking
parchmentlinedbakingsheets,sprinkledwithflour
andcovered
with
plastic
wrap
or
inside
of
large
newfoodsafeplasticbags,totherefrigerator.
Theymustbeturnedfrequentlysothattheydry
outevenlyanddon'tgetsoggyonthebottom,
causingtearingwhenyoupickthemup.Seethe
Tipsbelowaboutfreezingthedumplingsifyou
mustholdoffcookingthemforlongerperiodsof
time.
ToCooktheDumplings
Bereadytostartcookingyourravioliassoonas
theyarestuffedorreadtheTipsonrefrigeratingor
freezingthedumplingsattheendoftherecipe.
Havetheplatesorshallowpastabowlshotand
drizzledwithabitofoliveoilandyoursaucewarm
(eithermicrowaveitorheatgentlyinadouble
boiler),
before
you
start
cooking
the
ravioli.
Usealargepotofboilingsaltedwater.Cookthe
dumplingsinbatcheswhichdon'tcrowdthepot,
droppingthemoneatatimeintorapidlyboiling
water.Timethecookingfromthetimethewater
comesbacktoaboil.Watchoverthemthewhole
timeandstirgentlywithaslottedspoontomake
surenonehavestucktothebottom.Whenthe
ravioliaredancingmerrilyatthetopofthewater,
theyaredone(tastetheedgeofonejusttomake
sure).Tip:
Don't
let
the
water
boil
so
hard
that
the
dumplingscomeapart! Freshlymadeor
refrigerateddumplingsneedabout2to3minutes
tocook;frozendumplingsneedabout4to5
minutes.Thecookingtimesareapproximate it
dependsonyourdough.Bettertostarttestinga
dumplingbeforeitgetsovercooked itsashame
toendupwithsoggyravioliafterallthatwork!
ToServe
Whenthe
dumplings
are
cooked,
quickly
and
gentlyliftthemoutwithaslottedspoonanddivide
evenlybetweenontothehot,oiledplatesor
shallowpastabowls.Drizzleeachservingwith
warmsauceandpassaveganparmesansubstitute
orasprinklingofchoppedtoastedwalnuts.You
cansprinkleonsomemincedItalian(flatleaf)
parsleyforcolor,ifyoulike.Serveimmediatelyand
awaitcomplements!
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Mascarpone
Filling
Sauce
Dough
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MakingtheRavioli
AlternateRavioliMethod
FinishedRavioli
KitchenEquipmentBlender
Foodprocessor
Large,heavyskillet
Largepotforpasta
Slottedspoon
Sharpknife
Rolling
pin
or
hand
crank
or
electric
pasta
roller
Raviolistampsorraviolirollingpin
Severalbakingsheets
Pastrybrush
Plasticwrap,bakingparchment
AmediumsaucepanORa1qtPyrexmeasuring
pitcher
Whisk
Goodtohave,butoptional:Immersion/stickblender
Lettucespinner
Pastarack
Standmixerwithdoughhookorautomaticbread
machine(forkneadingpastadoughifyouprefer
nottodoitbhandorinfoodprocessor)
PresentationSimple platetheraviolionsmalldinnerplatesor
shallowpastabowls,drizzlewithsomeofthesauce
andmushrooms,andsprinklewithveganparmesan
andgarnishedwithItalianparsley. Itisservedon
itsown
as
acourse,
though
crusty
bread
may
also
beonthetable.
TimeManagementComponentscanbemadeaheadandassembledat
yourconvenience. Theraviolicanbemadeeven
weeksaheadoftimeandfrozen.
FreezingRavioli:Stuffeddumplingsshouldnotbe
leftontheflourorcornmealsprinkledbaking
sheets
for
more
than
3
or
4
hours
in
the
refrigerator,andthentheymustbeturned
frequentlysothattheydryoutevenlyanddon't
getsoggyonthebottom,causingtearingwhenyou
pickthemup.So,sometimesitsadvantageousto
freezethemandcookthemwhenyouneedthem.
Transferthem,stillonthefloured,baking
parchmentlinedbakingsheets,sprinkledwithflour
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andcoveredwithplasticwraporinsideofalarge
newfoodsafeplasticbag,tothefreezer.Leave
untilfrozensolid.Loosenthefrozendumplingsby
bangingthesheetonasturdysurface.Transferthe
frozendumplingstozipperlockbagsorrigid
freezercontainerswithbakingparchmentin
betweenlayersandfastenairtightbeforereturning
tothefreezer.Theywillkeepforacoupleof
monthsifwellstored.
ComplementaryFoodandDrinksYourfavoritewineorsparklingwater.
WheretoShopMostlargesupermarketshavetheprimary
ingredients. Youmayhavetogotoahealthfood
storeforchickpeaflour,cornflour,silkentofu,
veganparmesan,andvegetarianbrothcubesor
powderor
paste,
or
buy
them
online
from
VeganEssentials.comoramazon.com. Ifyoucant
findrapini,youcanuseanyotherbittergreen,such
asturnipormustardgreens.
HowItWorksTheprotein,fatsandlecethininchickpeaorsoy
flouractastenderizersinthedough,justlikeeggs
would,coatingthegluteninthewheatflour. The
goldencolorofthebeanflouralsolendsapleasant
goldencolor
to
the
noodles.
The
fine
corn
flour
in
thisparticularversionmakesanevenmoretender
andgoldenpasta,butisstilleasytohandle.
Itispossibletomakenoodlesusingonlyflourand
water,butIdontthinktheyholdupaswellor
haveasmuchflavorasthisversion. (Commercial
pastamakerswhouseonlyflourandwaterinfresh
pastausehighproteindurumsemolinawheat
flour,whichismuchtougherandrequiresspecial
machines
to
make
properly.)
You
can
also
use
tofu
asaneggsubstitute,butit'smoreexpensive,
messier(youhavetoblendthetofufirst),anddoes
notlendthatgoldencolortothenoodles. This
doughissuitableforthosewhohavesoyallergies.
NutritionFacts(perserving)Calories 368
CaloriesfromFat99
Fat11g
TotalCarbohydrates50g
DietaryFiber6g
Sugars3g
Protein
17
g
Salt746mg
InterestingFactsWecansafelysaythatMarcoPolowasnot
responsibleforpastabeingbroughtfromChinato
Italy!Atthattime(1296)pastahadalreadybecome
ahugetradingcommodityinwhatisnowsouthern
Italy.Infacttherearerecipesdatingbackto800
A.D.thatincludeddriedpastamadewithdurum
wheat.
Stuffedpastaverycloselyresemblingtheshapeof
raviolicanbetracedbacktothe11thcenturyArab
world. Theearliestmentionofravioliappearsin
thewritingsofFrancescodiMarco,amerchantof
Veniceinthe14thcentury.
TheAuthor
Authorof8vegan
cookbooks,
Bryanna
has
devotedover40yearsto
tasty,healthfulcooking,23
asavegan.Shewasa
frequentcontributorand
reviewerforVegetarian
Timesmagazinefor5years,and,morerecently,wrote
andpublishedasubscriptioncookingzine,Vegan
Feast,for5years.SheismoderatoroftheVegsource
NewVegetarianforum.Bryannahasconducted
cookingworkshopsandclasseslocally(includinga5day
VeganCookingVacationonbeautifulDenmanIs.),and
atnumerous
vegetarian
gatherings
in
North
America.
BryannasrecipesappearintheTheVegFeasting
Cookbook(SeattleVegetarianAssociation);onDr.
AndrewWeil'swebsites;inNoMoreBull!byHoward
Lyman;andinCookingwithPETA.Bryannaalso
developedtherecipesforthegroundbreakingbook,Dr.
NealBarnard'sProgramforReversingDiabetes.
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In1993,
Ico
founded
the
animal
protection
organization,VeganOutreach.Sincethattime,we
havedistributedover16millionbookletson
modernanimalfarmingandvegetarianism,mostly
byhandingtopedestrians.I