WHOLE FOOD • PLANT-BASED • VEGAN • ORGANIC • NON-GMO THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
•
NEW AUTHENTHIC KIND & ENLIGHTENED DIET •
THE MYTH OF
better
FATS 7
Naked & Plant-powered
Holiday Gift Guide
REASONS TO
DITCH DAIRY
NOW
HOW TO KICK
YOUR MEAT ADDICTION
No Flu Shots! Naked Rock Star Cody Linley Quick Tips For Plant-based Travel Plant-based Eating: How To Involve Your Family
EATING MORE CALORIES LOSING MORE WEIGHT FALL 2016 $6.95US $7.95CAN
DISPLAY UNTIL JANUARY 10, 2017
PLANTIFUL & NAKED
HOLIDAY
RECIPES Stuffed Holiday Pumpkin
Santa’s Chocolate Chip Cookies
Beet & Bean Mini Holiday Trees
Ming’s Roasted Cauliflower
CONTENTS FALL 2016
38 NAKED LIFESTYLE
NAKED FOOD'S 2016 HOLIDAY GIFT GUIDE
'Tis the season to be wholly!
Your new plant-strong and holiday-perfect centerpiece on page 32
FEATURES 8
NAKED COLUMN The Influence of a Plant-based Lifestyle By Anne Crile Esselstyn
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NAKED ROCK STAR With Cody Linley
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NAKED life Plant-based Eating: How To Involve Your Family By Nele Liivlaid, CPBN
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NAKED healing 7 Reasons To Ditch Dairy Now By PCRM
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NAKED WISDOM Eating More Calories, Losing More Weight By T. Colin Campbell, PhD
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NAKED PLANET 6 Quick Tips For Plant-based Travel By Margarita Restrepo, CPBN
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NAKED TRUTH The Myth Of Better Fats By Pamela Popper, PhD
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NAKED FOOD How To Kick Your Meat Addition By Kathy Freston
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NAKED HEALTH No Flu Shots By John McDougall, MD
real FOOD
IS GROWN,
not born. eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
NAKED COLUMN
The influence of a
plant-powerED lifestyle
BY ANN CRILE ESSELSTYN
M
any plant-based eaters feel frustrated that their doctor, their spouse, their family, or their friends, don’t share
their plant-based passion. Below are two stories to make you realize that you have more influence than you think! Dr. Michael Macknin was the pediatrician for our daughter Jane’s three children. He was not plantbased. At every appointment he covered all his pediatric bases: “Are the kids in car seats? Are there batteries in your smoke detector? Are your children drinking milk every day?” Three times a year, at each child’s wellness appointment, he asked these questions. And three times a year Jane’s reply was the same, “You can remove that milk question from your list. We don’t feed our children cow’s milk. We give them oat milk or almond milk, not cow’s milk.” Jane talked about plant-based nutrition and about my husband’s work with heart disease at each visit.
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Dr. Macknin listened and watched
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NAKED KITCHEN
STUFFED HOLIDAY PUMPKIN Yield: 10-12 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 cup raw pecans or cashews • 1 large 6- to 8-lb. pumpkin • 1 lb. wild rice blend • 1 1/4 cup filtered water, divided • 2 lb. fresh organic spinach • 1/4 cup shoyu, tamari, or liquid aminos • 5 cups sliced organic button mushrooms • 1 cup diced organic celery • 1 large onion, chopped (2 cups) • 8 cloves garlic, minced • 3 Tbs. chopped fresh sage, divided • 4 tsp. chopped fresh thyme, divided • 2 cups organic, non-GMO corn kernels (3 ears) • 1 ½ cups cooked black beans, or 1 BPAfree can black beans, rinsed and drained • Ground pepper METHOD 1. Preheat oven to 350°F. 2. Place the pecans or cashews on a baking tray and roast in the oven for about 10-15 minutes. Set aside. 3. At the same time, on an oven-safe glass dish or baking tray lined with a silicone mat, bake the pumpkin whole for about 60-90 minutes. Pierce slightly with a knife a couple of times during baking. When knife goes in easily, remove the pumpkin from oven. Let it cool for 10 minutes and cut the top carefully. The inside of the pumpkin will be extremely hot! Scoop out the seeds
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and pulp and set aside. 4. Cook the wild rice according to package instructions. Transfer to a mixing bowl. 5. Bring 1/2 cup filtered water to a boil in a skillet. Add the spinach and 1/4 cup shoyu. Turn the heat off and cover for 5 minutes or until wilted. Chop lightly and add to the rice in the bowl. 6. Bring another 1/2 cup filtered water to a boil in the skillet. Add the mushrooms, onion, garlic, sage, and thyme. Sauté for 10 minutes, or until all liquid has evaporated. Stir in the corn, black beans, and an extra 1/4 cup of filtered water to avoid dryness. Sauté for 5 minutes, stirring often. Add to the rice mixture and stir. Add the roasted pecans or cashews and chopped celery. Season with ground pepper, if desired. 7. Fill the pumpkin with the rice mixture and bake, without the cover, for about 10 minutes. Remove from oven and fluff the rice stuffing a bit. 8. When serving, be sure to scoop a bit of the pumpkin flesh along with the stuffing, so guests get some of both. Alternatively, cut the pumpkin into 10-12 wedges and serve a wedge to each guest along with a generous scoop of rice stuffing. Chef’s Note: Pumpkin seeds can be roasted in the oven as well. Place the seeds in a single layer on a silicone baking sheet and roast at 300°F for 45 minutes or until golden brown, stirring occasionally. The extra pulp can be blended in a food processor and used in soups or smoothies.
Create an edible cornucopia for your Thanksgiving table with this pumpkin stuffed with a fall harvest of corn, beans, greens, nuts, and herbs. It will make a beautiful—and delicious—centerpiece.
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NAKED ROCK STAR
CODY LINLEY Cody Linley is an accomplished singer, dancer, and actor — there is not a lot this talented hunk can’t do. He is best known for his role as Jake Ryan (Miley’s boyfriend) on “Hannah Montana” and for making it to the Final Four on Season 7 of “Dancing With The Stars”. He also co-starred with Tara Reid in the Syfy Channel’s movie “Sharknado: The 4th Awakens” that premiered this summer. Most importantly, Cody walks the walk and lives a sustainable, kind, and enlightened lifestyle. He is in love with real food and follows a vegan plant-based diet. In between his busy entertainment career he also has time for yoga and meditation. What is not to love about him? We spoke to Cody about his lifestyle and what inspired him to live this way. Without further ado…
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"I can’t ever see myself going back to another way of life."
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NAKED KITCHEN
Holiday Hasselback Potatoes Yield: 5 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Hasselback potatoes are the Swedish version of baked potatoes. They take their name from the Hasselbacken Hotel Restaurant in Stockholm, Sweden. 20
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INGREDIENTS • 5 Russet or Yukon gold organic potatoes with skin, scrubbed, and patted dry • 8 garlic cloves, thinly sliced lengthwise • 6 sprigs thyme or rosemary • Sprinkle of turmeric • 1/2 tsp. of salt-free seasoning • Ground pepper to taste • 2 stems of chives, minced METHOD 1. Preheat oven to 400°F with a rack in the lower-middle position. 2. Slice 1/8-inch slits in the potatoes, stopping just before cutting all the way through so that the slices stay connected at the bottom of the potato. 3. Place a slice of garlic in every other slit in the potatoes. Tuck a thyme or rosemary leaf or two into the other slits. Placing the rosemary and garlic in between the slices separates the potato slices and reduces cooking time. 4. Place the potatoes on a baking tray with a silicone mat. Sprinkle with turmeric, salt-free seasoning, and pepper. Bake for 45 minutes. Turn the baking tray around and bake for another 25 minutes, or until the potatoes are crispy on the edges and fork tender. Garnish with fresh chives, rosemary, and thyme. Chef’s note: Larger potatoes may take longer.
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NAKED LIFE
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Since most of us live with others and share meals, it’s inevitable you’ll have to tell them about your lifestyle change. A good way to start is to say you’ve been doing research on healthy habits and reading about the benefits of a whole food plant-based diet.
plant-based eatING: How To
INVOLVE YOUR
FAMILY
BY Nele Liivlaid, CPBN
Next, name your reasons, whatever they might be: weight loss, digestive problems, other health issues, bad skin, or environmental and ethical considerations. Have a list of books you’ve been studying available for people. You might also want to add the names of respected medical doctors who recommend the whole foods plant-based diet. These experts include: Dr. Caldwell Esselstyn, Dr. John A. McDougall, Dr. Neal D. Barnard, Dr. Dean Ornish, Dr. T. Colin Campbell, Dr. Michael Greger, Dr. Joel Fuhrman. Don’t try to push anyone into accepting your change right away. Let them adjust to your new way of eating and, at some point, we’re sure they’ll show interest in trying the foods you’re having. You can start by baking or preparing delicious oil-free and sugar-free cakes and desserts for them. It’s important to avoid any stress related to food and family meals. Naked Food Magazine
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7 NOW NAKED HEALING
REASONS TO
DITCH DAIRY BY PCRM
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Many Americans, including some vegetarians, still consume substantial amounts of dairy products—and government policies still promote them—despite scientific evidence that questions their health benefits and indicates their potential health risks.
1. Bone Health Calcium is an important mineral that helps to
ers tracked the diets, physical activity, and stress
keep bones strong. Our bones are constantly
fracture incidences of adolescent girls for seven
remodeling, meaning the body takes small
years, and concluded that dairy products and
amounts of calcium from the bones and replaces
calcium do not prevent stress fractures in
it with new calcium. Therefore, it is essential to
adolescent girls. 3 Similarly, the Harvard Nurses’
have enough calcium so that the body doesn’t
Health Study, which followed more than 72,000
decrease bone density in this remodeling
women for 18 years, showed no protective effect
process.
of increased milk consumption on fracture risk.1
Though
calcium
is
necessary
for
ensuring bone health, the actual benefits of calcium intake do not exist after consumption
It is possible to decrease the risk of osteopo-
passes a certain threshold. Consuming more
rosis by reducing sodium intake in the diet,4,5
than approximately 600 milligrams per day—
increasing intake of fruits and vegetables,5,6
easily achieved without dairy products or calcium
and ensuring adequate calcium intake from
supplements—does not improve bone integrity.
plant foods such as kale, broccoli, and other leafy
1
green vegetables and beans. You can also use Clinical research shows that dairy products
calcium-fortified products such as breakfast
have little or no benefit for bones. A 2005
cereals and juices. Soy milk and fortified
review published in Pediatrics showed that milk
orange juice are two examples of products
consumption does not improve bone integrity
which provide about the same amount of calcium
in children.2 In a more recent study, research-
per serving as milk or other dairy products.7
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NAKED WISDOM
EATING MORE CALORIES LOSING MORE WEIGHT BY T. COLIN CAMPBELL, PHD
Although the average caloric intake of the Chinese people is higher than that of Americans (2,640 vs. 2,360 for adult males), and despite their smaller stature, the Chinese are, on average, much thinner than Americans. This may be attributed partially to the greater level of physical activity in rural China, but the evidence also suggests that it is explained partly by the composition of the diet. The mainstay of the Chinese diet is cereal grain. Carbohydrate intake accounts for 70% of the caloric intake in rural China compared to about 40% in the U.S. More importantly, only 15% of the calories consumed by rural Chinese men comes from fat, compared to almost 40% in the U.S. Although the total amount of protein is more or less comparable in these two populations, the source of the protein is very different: in the U.S. over 70% of the protein is derived from non-fish animal foods compared to only 7% in rural China. The
Cornell-Oxford-China
Nutrition
project,
conducted in mainland China and Taiwan, is a Give the gift of wisdom. In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”
massive survey of over 10,000 families designed to study diet, lifestyle, and disease across the far reaches of rural China. By simultaneously investigating more diseases and more dietary characteristics than any other study to date, the project has generated the most comprehensive database in the world on the multiple causes of disease. T. Colin Campbell, PhD is the Jacob Gould Schurman
Professor
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of
Nutritional
Biochemistry at Cornell University. He is the author of The China Study, and Whole. NutritionStudies.org.
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Emeritus
Visit
This article was reprinted with permission from the T. Colin Campbell Center for Nutrition Studies (nutritionstudies.org), home of the eCornell Plant-Based Nutrition Certificate Program Naked Food Magazine
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NAKED KITCHEN
Raw & NAKED Cacao Scones Yield: 8 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1 cup rolled oats
•
3 organic carrots, washed and peeled
•
1 banana
•
2 Tbsp. raw cacao
•
1/2 cup coconut flakes
•
1 cup dates, pitted
•
1 cup mixed raw nuts and seeds of your choice such as sunflower, pine nuts, Brazil nuts, cashews, or almonds.
•
3 Tbsp. cacao nibs for topping (optional)
METHOD In a food processor, blend all ingredients (except optional cacao nibs) until a paste is formed. Transfer to a silicone pie dish and press the mixture into the dish. (There is no need to oil the dish; the silicone will allow the scones to be removed easily). Refrigerate for 30 minutes if desired. Place a larger serving plate over the pie dish and invert quickly but carefully, so as not to drop either dish or scones. Slice into 8 wedges and sprinkle cacao nibs over each scone. Serve and enjoy!
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Unlike traditional baked scones, these raw cacao scones are prepared in a fraction of the time. They are the perfect accompaniment to a holiday brunch or tea.
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NAKED KITCHEN
TANTRIC LEMON BLISS TARTS Yield: 6 - 8 tarts. Recipe from Naked Food magazine’s newly-released Master Plants Cookbook. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS For the lemon cream: • Juice of 1 orange (about 1/3 cup) • Juice of 1/2 lemon • 1/2 cup cashews • 2 tablespoons silken tofu For the tarts: • 2 whole organic carrots • 8 prunes, pitted • 1/2 cup hemp seeds For the topping: • 3 organic strawberries • Fresh mint leaves METHOD Making the cream: In a food processor, blend the orange juice, lemon juice, cashews, and silken tofu until creamy and smooth. Set aside. Rinse the food processor.
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Making the tarts: Rinse each carrot and chop off the stem ends. Slice the carrots and transfer the pieces to the food processor. Process for a few seconds until chopped. Do not overchop because the carrots will become mushy. Add to a large mixing bowl. Repeat process with prunes and hemp seeds, and add to the carrots in the mixing bowl. Using a spatula, mix the ingredients well until fully combined. Scoop the mixture in one-tablespoon amounts into small silicone muffin cups. Press the mixture lightly against each cup to form a small tart, creating a thick bottom and slightly up the sides of each cup. Fill the tarts with the lemon cream. Slice the strawberries in quarters and add to the tarts, along with a mint leaf for garnish. Serve. Chef’s Note: We recommend using silicone cups. These are chemical- and metal-free and non-stick, allowing the food to be removed easily.
These colorful, fresh, raw tarts are as beautiful to look at as they are delicious to taste.
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NAKED HEALTH
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NO FLU SHOTS by JOHN MCDOUGALL, MD
In the US, national guidelines for receiving an annual flu vaccine extend to almost everyone over the age of six months old. Nevertheless, I recommend that my patients of all ages not take these incessantly promoted immunizations, primarily because of their lack of effectiveness.
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