Plant-Based Spotlight (Nov-Dec 2020) - Holiday Edition: Give the Gift of Health and Happiness

NOVEMBER • DECEMBER 2020

BETTER HEALTH

Holiday Edition

GREENER PLANET

SPOTLIGHT INTERVIEW with

LAURA THEODORE The Jazzy Vegetarian

PAGE 30

Give the gift of health and happiness

HOLIDAY COMFORT

A Variety of Comfort Food Recipes to Please Everyone

BEAT THE WINTER BLUES With Stress-Reducing Tips

PAGES 23 & 50

CHEERS!

soothing, hot drink ideas

unique gifts for everyone on your list

YOUR LIFESTYLE + ENTERTAINMENT NETWORK FOR PLANT-BASED LIVING

[ADVERTISEMENT]

TIRED & HUNGRY?

SHRED-IT AND FORGET-IT! A 100% natural crumble meat alternative more healthy and versatile than its counterpart

by Mary Bentdahl

M

y stomach rumbles with hunger as I sit in my home office in the late afternoon. These meetings are taking forever. The hunger pangs sound like Halloween. The coffee hasn’t helped. I see “hanger” approach, and it never looks good. I need something easy to prepare, fast to cook, healthy, and delicious. Like. Now. Snacking on a bar or piece of fruit won’t go far on this level of hunger. I need a hearty and filling meal to satiate the monster growing and growling inside me. A box of Shroomeats Shred-It sits in my fridge. This will be easy and good! I shake some shreds into a warming skillet along with a chipotle honey BBQ sauce. While the sounds and smells “mycochemicals”. of sizzling Shroomeats fills the air, I grab a sweet roll for a landing pad for my fast meal. I check the fridge for anything else.

Chopped onions from taco night. Perfect! Sizzle!

A BBQ pulled sandwich topped with a dollop of energy. cream to balance the heat of the chipotle. In just a few minutes I have a tasty, filling, and healthy meal.

Bye bye hanger monster. Hello yum! 100% Natural. Six ingredients. Bam! Shred-It is a shitake mushroom-based meat alternative created for the fast-paced environment of commercial kitchens. It’s just as fast, satisfying, healthy, and delicious in yours. Shred-It revolutionizes the way busy students, families, entrepreneurs, and everyone in between thinks about their hanger situation. No longer should a frozen pre-made meal loaded with sugar and preservatives be the go-to during midterms. Moms

doing double work know those ultra-processed plantbased nuggets aren’t good for their little loves, but the convenience is so seductive. Now we have Shred-It for a quick and healthy option everyone enjoys. You can throw it in a skillet. You can nuke it. You will devour it.

It’s the juiciest of our juicy Shroomeats products.

Shred-It can be transformed into a variety of dishes that traditionally use ground beef, shredded chicken, or pulled pork as the center stage. Take it from the judges in a Regional Chili Cookoff—an otherwise all-carnivore event—Shroomeats blew away not only the judges, but the audience as well.

Of all comments we’ve received about Shroomeats, probably my favorite and funniest about Shred-It was from my midwest, steak ‘n’ tater lovin' father during a spaghetti supper where I swapped ground beef for Shred-It. I quote, “This isn’t beef in my spaghetti?”

Other meat alternatives are loaded with chemicals and aren’t as versatile. Shroomeats features shiitake mushrooms as the first of six all-natural, non-GMO ingredients you can read and pronounce.

But keep an eye on your skillet. When you’re done reading the box, supper will be ready!

WANT A CHANCE TO WIN YOUR OWN SHROOMEATS SHROOM SHRED-IT?

CLICK HERE

our advisory committee…

BETTER HEALTH

is comprised of industry experts, leaders and paradigm shifters, across multiple disciplines, to ensure our community has the most accurate and up-to-date information.

GREENER PLANET

NOVEMBER • DECEMBER 2020

Winter Wonderland

PUBLISHER

Ronnie “Tsunami” Gandiza EDITOR + ART DIRECTOR

likes to sing this as a duet

Robyn Rolfes

Little St. Nick

CONTENT MANAGER

Joanna Gustafson

a Beach Boys fav since high school

CONTRIBUTING WRITERS

Dilip Barman Dana DeBellis Laura Crotty Kimber Dean

Sarina Farb speaks around the country to organizations, vegfests, and conferences, while teaching high school chemistry and environmental science. She writes and creates YouTube videos on her channel Born Vegan.

Dawn Hilton-Williams is an author, “vegucator,” culinarian, veganpreneur and whole-food, plant-based certified nutrition coach, on a mission to move families from health-poverty to health-wealth through facts, food, products, and vegucation.

Katrina Fox is an award-winning journalist, PR consultant, founder of VeganBusinessMedia.com, host of Vegan Business Talk podcast and author of Vegan Ventures: Start and Grow an Ethical Business.

Amie Hamlin is the Executive Director of the Coalition For Healthy School Food (CHSF), which has been instrumental in helping get healthy vegan food and nutrition education into the schools.

Sharon Palmer, MSFS, RDN, aka “The Plant-Powered Dietitian,” created an award-winning career based on combining her two great loves: nutrition and writing. She is an accomplished writer, editor, blogger, author, speaker, and media expert.

Marie Frenette is co-founder/CEO of HAE Creative and an advisor to the plant-based investment startup Kale United. She actively promotes a plant-based diet as a powerful way for individuals to make a positive impact on the environment.

Sarina Farb

Silent Night

Barry Gaines Kate Kunkel

when I play it, I feel the presence of my Oma (my German grandmother)

Nele Liivlaid Dr. Milton Mills Eunice Reyes

Angela J. Richardson Allyson Spellman Kayla Wingard

loves to play this on the steeldrum

Carol of the Bells

PlantBasedSpotlight.com ADVERTISING:

advertising@plantbasednetwork.com GENERAL INQUIRIES:

spotlight@plantbasednetwork.com ALL RIGHTS RESERVED. © 2020 PLANT-BASED NETWORK Plant-Based Spotlight Magazine content is for general information purposes only, and should not be used as medical/health advice or instruction. Content is not intended to be relied upon to treat or offer solutions to specific problems. This is not intended to be a substitute for the advice of health care professionals tailored towards your particular health, lifestyle or circumstance. As complex as anatomy and physiology are, it is not possible to guarantee Plant-Based Spotlight Magazine’s advice will work for every person in every circumstance.

No responsibility or liability will be made in connection with any advice, opinions and viewpoints expressed. Plant-Based Spotlight Magazine assumes no responsibility for the supporting evidence and accuracy of information, despite every effort to do so.

Reproduction of any material without written permission from Plant-Based Spotlight Magazine is strictly prohibited. Plant-Based Spotlight Magazine reserves the right to edit, revise or reject any advertising copy submitted for publication.

For a comprehensive list of our advisors along with their full bios, CLICK HERE.

NOVEMBER • DECEMBER 2020

WHAT’S INSIDE?

the

INTERESTS 9

holiday

SAY WHAT?

ISSUE

12

TRANSFORMATIONS

14

FEATURES

MIND & MOOD

10

16

HAPPY PLANET

10

19

Holiday Stress SOS

GET-A-WAY

Learn a breathing technique to stay calm during this busy time of year

23

GOODS & GOODIES

36

25

Surfing Through the Holidays

ANIMAL CORNER

Tips to help you navigate through sometimes-rough holiday waters

26

HOME SOLUTIONS

40

'Tis the Season for Doing Good and Teaching Kindness

27

GET TO KNOW…

40

Mother/daughter duo shows how families can give back during the holidays

39

THE PANTRY

42

Winter Squash Chef Dilip's guide for selecting and preparing this seasonal veggie

50

Shop 'til You Drop!

A variety of fun finds for compassionate and mindful holiday gift exchanges

28

NEW SHOW SPOTLIGHT

50

39

BOOKSHELF

43

ACTIVITIES-4-KIDS

48

EVENTS

49

ASK THE DOC

SPOTLIGHT INTERVIEW

60

PBS celebrity chef, Laura Theodore, shares her

plant-based journey and the evolution of her TV show.

DEPARTMENTS 8 SUSTAINABILITY

TV SHOW GUIDE 52 The Jazzy Vegetarian

Taste award-winning host Laura Theodore, the Jazzy Vegetarian, highlights tasty, plant-based meals with help from celebrity guests!

Feed Earth Spirit

Mass plastic clean-ups in Indonesia raise awareness and initiates change

Follow Angela Jelita as she bridges her passions of food, the environment, and a deeper connection to consciousness.

15 COMPASSION

Cooking with Barry

New business uses food truck to spread love and save animals

24 WHAT'S UP?

Can it be labeled "butter", "meat", "cheese" or "milk" if it is derived from plants? The science says YES!

30 SEASONAL PLANT-BASED

RECIPES… NOM NOM Holiday comfort food

“I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being." ~Hafiz

20

More than just a cooking show, join Barry the Vegan for interviews, celebrity appearances, nutrition and medical experts, and much more.

Rated V Plant Based Dining

Want to know where the best veganfriendly cities in Europe or the US are?!

Tag along with Eunice Reyes as she rates the vegan food and restaurants.

It's All About the Flavor

Chef Robin Asbell demonstrates how to make all your meals more flavorful with over-the-top textures, smells and tastes.

The Sarina Farb Show

Host Sarina Farb breaks down the latest news about policies, laws, and regulations that impact our health, animals, and the environment.

Duo Gooders

Mother and daughter duo Allyson and Shayler report on how people are inspiring communities and making a difference now and for future generations.

SEASONAL SIPS – Warm Drink Recipes These holiday favorites will keep you cozy all season!

CLICK HERE FOR ALL OUR LISTINGS

Get Your Veg On! Shop, Learn & Celebrate the Plant-Based Lifestyle vendors • speakers

VirtualVegFest.com

TO FIND OUT MORE, GO TO shroomeats.co

EDITOR'S NOTE

Let’s make the future

Merry & Bright!

New Year. New Hope. New Success.

A time to pause… a time to reflect… a time to take a deep breath.

As 2020 draws to a close, it’s been a year to remember for all the wrong reasons. It has been hard to find hope and positivity as so many have suffered in terms of loss, illness and financial hardship.

But amid all the uncertainty, there have been unexpected gifts: working from home was challenging, but became an opportunity to focus on family and simpler joys. Gyms closed, but we rediscovered outdoor workouts and got to know our neighbors.

And for family pets, 2020 was the best year ever!

All joking aside, we are mindful of recent adversity; yet as we reflect, we can find reasons to be thankful, hopeful and joyful as the New Year approaches.

The same is true for the Plant-Based Spotlight. During the year, we provided informative articles to keep you motivated and healthy in body, mind and spirit. And we are committed to doing so by sharing insightful topics in a fun and entertaining way that include:

Robyn Rolfes Editor-in-Chief & Art Director, Plant-Based Network For Robyn, her editorial role combines two passions that support the Plant-Based Network: her professional expertise in visual design and personal commitment to plant-based nutrition.

For more than three decades, Robyn has transformed complex challenges into creative solutions for a spectrum of industries. Today, she actively lives and advocates the plant-based lifestyle, striving to inspire others to achieve optimal wellness.

ON THE COVER Embrace the crisp winter air as the seasons change … and discover the beauty of nature.

• Making food and lifestyle choices to support your immune system and overall health • Supporting your community with sustainable initiatives that make a lasting impact • Encouraging compassion for all, including people, animals and the planet

Small changes add up to big results. Mix a little gratitude and optimism into your outlook to really thrive!

If there is one thing 2020 has taught me, it is the power of unity­— how together we can overcome adversity by being mindful, open, patient and kind with each other.

All of us at the Plant-Based Network wish you Joy and Health this Holiday Season.

It's hard to believe, but it's only been one year since the Plant-Based Network was officially launched on November 1, 2019…

World Vegan Day. We didn't know if anyone would truly be interested in watching a streaming TV network that only had plant-based lifestyle and entertainment shows…no meat, dairy or drug commercials…no BBQ meat competitions…just shows that met our criteria of being positive, inclusive, compassionate and fun.

We didn't know if we could find enough TV-quality content that could keep viewers coming back.

We didn't know if companies would be willing to take a chance and advertise on a new TV network in a niche like plant-based living.

We are happy to say YES,

YES and YES!

After tens of thousands of downloads of the Plant-Based Network app on Roku TV, Apple TV, Amazon Fire, Androids and iPhones, as well as the launch of our popular bi-monthly digital magazine, the Plant-Based Spotlight, we have decided to take the Plant-Based Network to the next level, and we are calling this effort Plant-Based Network 2.0.

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NOVEMBER - DECEMBER 2020

2.0

As you may know, our mission is to grow the plant-based movement by helping people, businesses and organizations to be a catalyst for change so that everyone can enjoy better health and a greener planet. So as part of Plant-Based Network 2.0, we will: • I ncrease the number of TV shows in our lineup • I mprove the user experience by revamping our TV app interface • L ivestream reports from a team of plant-based lifestyle advocates from around the world • Launch

a newly designed website that will be a "plantbased hub" for everything related to the plant-based lifestyle, including TV shows, movies, events, recipes, online courses and more

• L aunch the Plant-Based Recipes Club where people can quickly find delicious plant-based/vegan recipes for free, submit their favorites online, print them out, and easily share them with family and friends These are just a few of the many features that will be made available over the next few months, and we will keep you up to date. Just remember that the plant-powered wave is just beginning, so grab your board… SURF'S UP! Thank you so much for joining us on this journey!

Ronnie ‘Tsunami’ Gandiza Co-Founder and CEO of the Plant-Based Network

I lo B r u ve spr ssel out s

😋

Say What?

Your op coun inion ts!

😃

Let's support each other

😍

to a n t o re ! w I m rn lea

Not a fan of Tofu

Share your views!

🤓

😬

😎

HERE'S WHAT YOU SAID… General Comments: Lynda R: It’s beautiful!

Congratulations… and thank you for all you and your team are creating to make a plant-based lifestyle mainstream!

🍎

Dawn W: Top shelf. Very well done magazine. Highly recommend everyone pick up a print copy in addition to the online. For me there’s nothing like turning a page and having a keepsake in print!

☺

Lina L: This magazine is a classact; beautifully designed, full of helpful info for plant-based as well as those considering it. A welcome addition to this field!

🌎

Thanks for chiming in and being a part of our community!

What advice would you give to someone wanting to go plant-based?

Kellie W: Dive in. It’s a learning curve for everyone, so just enjoy the ride.

🌱

Jessica C: Don’t be too focused on perfection - that can be defeatist if/when you fall short.

Have fun with it!

🎉

Kathleen W: Just go for it and be prepared for everyone to ask you where you get your protein from!

At what age did you go plant-based?

Crystal O: Recently to full plantbased. I eliminated milk first.

Then I started with meat. Cheese and seafood were the last to go.

It was a quite the adjustment but I’m happy I did it. Best decision I ever made. I wish I would have done it sooner.

☮

Carol W: age 51. Went cold turkey. Never looked back. Was nine years on September 12th!

What is your favorite plant-based milk?

OAT 43%

SOY 22%

ALMOND 14%

💚 🥛

COCONUT 13%

Plant-Based Spotlight

OTHER 8%

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9

HOLIDAY

STRESS

SOS

PRANAYAMA IS THE PRACTICE OF BREATH CONTROL IN MODERN YOGA CONSISTING OF SYNCHRONIZING THE BREATH WITH MOVEMENT

by Kimber Dean

My pranayama breathing practice through my asana and meditation practices, is so helpful with mindful eating and anxiety during the holidays.

Navigating a holiday social event, a bad food craving, or even just standing in line at the grocery store near all the impulse buys can be so much easier when I consciously connect with my breath. I silently practice the mantra, “this is only temporary,” and take long slow inhales and exhales. It allows me to get through the moment where I may make a poor food decision—so that I can make a better choice later in the day. I go from that instant gratification with a poor food choice, that 10

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NOVEMBER - DECEMBER 2020

may give me a sugar crash or food hangover, to delayed satisfaction and appreciation for having self-discipline. Which always feels better than the five minutes of joy from eating a highly-processed food with no nutritional value!

My favorite pranayama for these types of moments is the Long Exhale Breath. This breath helps slow the heart rate, relaxes the nervous system, increases relaxation and sleep, reduces anxiety, increases lung capacity and breath control, releases

tension, and cools the body! I have my yoga students practice this breath in resting poses every time I teach. It’s a great way to create instant calm in the body.

Kimber Dean graduated from Le Cordon Bleu in San Francisco, is a certified yoga instructor, wellness coach, author of two plant-based cookbooks, and chef and co-owner of Nourish Cafe and Market.

This breath helps slow the heart rate, relaxes the nervous system, increases relaxation and sleep, reduces anxiety, increases lung capacity and breath control, releases tension, and cools the body!

Virtual Vegfest Becomes Part of the Plant-Based Network The pandemic has canceled

HOW TO DO THE LONG EXHALE BREATH:

most vegfests and significantly hurt many local vegan vendors, which is why Helene Greenberg, founder of the Triangle Vegfest,

1 2

3

4

Lie on your back or sit in a comfortable position.

Bring one hand to your abdomen and feel the belly expand with each inhale and relax with each exhale.

Start to count the inhale and exhale. It doesn’t matter what the number is as long as you are feeling comfortable and not forcing the breath. Begin to make the inhale and exhale equal in length.

the CEO of the Plant-Based Network, to create Virtual Vegfest and provide a way for local vegan vendors to pivot and sell their products online… without having to build their own website and online storefronts.

Virtual Vegfest is now part of the Plant-Based Network—offering vendors and shoppers an even broader shopping experience.

Once the inhale and exhale are equal, slowly lengthen the exhale until you get to a 1:2 ratio (so if your inhale is 4 counts then the exhale will be 8).

Again, make sure that you are not forcing the exhale to a place of discomfort.

5

collaborated with Ron Gandiza,

If at any time you feel agitated or short of breath, then return to equal inhales and exhales. Practice this for 5-10 minutes daily.

WANT TO ADD YOUR PRODUCTS TO VIRTUAL VEGFEST? LOOKING FOR ADDITIONAL EXPOSURE? to get more info on how to get started, Send an email to

hello@virtualvegfest.com Plant-Based Spotlight

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11

T R A N S F O R M AT I O N S

BARRY THE VEGAN

by Barry Gaines

From Overweight Music Business Star to Fit Vegan Celebrity My name is Barry Gaines. I grew up in the small beach town of Wildwood, New Jersey, where I lived in a three-bedroom house with my seven siblings.

I was the youngest child, raised by a strong single mother. My life was simple. I loved family, music, and basketball - but most of all food. I had a very happy childhood and was surrounded by the love of family, friends, and community. My family didn’t have a lot of money or material things, but we had each other. My favorite things to do were to play outside, scratch my older brothers’ records on the record player, go to the boardwalk, and spend time with my family.

I was a good student but a great athlete: I excelled in basketball, and in middle school played on the same basketball team as Los Angeles Lakers coach Frank Vogel.

before

I later moved to East Orange, New Jersey, and life in North Jersey was much different than South Jersey.

It was an urban setting in a city that was completely different from the small town and community I loved. It was a drastic change that I later found out was necessary, however, because it was here that I became completely immersed in the hip-hop culture and the music. The music was mind-blowing! I listened to iconic DJ’s such as Mr. Magic, Marley Marl, Chuck Chillout, and the legendary DJ Red Alert, and dreamed of having a career in music one day.

In high school, I played basketball and improved my skills. These skills were further developed by many hours of drills, practice, and attending the prestigious Sonny Hill League coached by John Chaney and other NBA legends. I played among champions and became one.

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NOVEMBER - DECEMBER 2020

During my senior year in high school, I was recruited to play basketball and attend college at Richard Stockton University in New Jersey.

While playing basketball in college I discovered that I liked basketball but I loved music. Majoring in Communications with a minor in Radio/TV and Film, I landed an internship on my college radio station and this experience became the soundtrack of my life, setting the course of my career for years to come.

I became an extremely popular radio personality, DJ, promoter, and producer. I went on to work closely with Rodney Jerkins, founder of Darkchild Entertainment, and contributed to music tracks for Mary J. Blige, Brandy, Boyz To Men, Johnny Gill, 702, and many more. I played on the stage with legendary artists such as Nas, Busta Rhymes, WuTang Clan, Special Ed, Mobb Deep, B2K, and DJ’d music venues all over the world.

One highlight of my music career was being recognized

by Motown Records for my contributions to the gold, platinum, and multi-platinum sales and awards in 1986-1987. I was able to land many guest appearances on television networks such as BET, hosted a popular radio show, DJ’d for soldout events, and became the brand ambassador for the hip-hop clothing line Miskeen.

Although I was at the pinnacle of success in my professional life, my health was quickly failing.

Over the years I developed very poor eating habits and began to gain weight. At one point, I weighed

after

over 300 pounds. I was aware of my family history of diabetes, high blood pressure, and heart disease.

My poor eating habits emerged over time while trying to balance the demands of rigorous hip-hop industry deadlines, late-night studio sessions, projects, and traveling.

vegan recipes. I networked with other vegans and looked for restaurants specializing in vegan cuisine. As a result of changing my eating habits I lost almost 100 pounds—and today I am proud to say that I longer have high blood pressure or pre-diabetes. Now, I exercise daily and have completely committed to a healthy lifestyle, 100% plant-based lifestyle.

I knew that I needed to make a change, but I didn't know quite where to start. I spoke to my cousin, affectionately known as "Aunt Dorothy," who has been a vegan for over 30 “Although I was years. She is 75 years old, in excellent health at the pinnacle with an incredibly sharp mind. She looks of success in my phenomenal and feels great. So I thought if professional life, she can live a plantbased lifestyle, so my health was could I! She inspired me to do some quickly failing.” research and this was the beginning of my vegan journey.

I began to voraciously study, reading every book I could find about the health benefits of a plant-based lifestyle. I also started to prepare meals and explore

Many of my life experiences helped to shape my future. But the defining moment that changed the trajectory of my entire life was the moment I decided to become vegan and commit to optimal health. My experience helped give birth to the “Barry The Vegan” brand, which was created to help bring awareness and educate people on the many benefits of a plant-based lifestyle.

Conducting fun restaurant reviews on plant-based cuisine from around the world, I quickly became known for highlighting vegan restaurants, chefs, and recipes.

TRANSFORMATION STORIES COME IN MANY FORMS They can be physical, mental, spiritual, or even career! We love to inspire others with the benefits of going plantbased by showcasing people who have made their lives significantly better in one or more areas after simply changing what they eat.

Have you or someone you know been transformed too?

Drop us a line at info@plantbasednetwork.com

You could be our next Transformation Story! (and win a cool prize too!)

Today I am thrilled to announce that our brand new “Cooking with Barry” TV show (www.barrythevegan.com) will be officially launching on December, 3rd on the Plant-Based Network! In this new series, I will share and demonstrate how to make delicious vegan recipes from around the world showcasing the cultural diversity of international plant-based cuisine, while dispelling myths about living a vegan lifestyle. More than just a cooking show, “Cooking with Barry” will be packed with celebrity guests, athletes, nutrition and medical experts, and much more—all in my unique and fun “Barry the Vegan” style.

— I hope you will join us!

Plant-Based Spotlight

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13

MIND & MOOD

CAN MUSIC MAKE YOU MERRY? It’s been a rough stretch of months, there’s no doubt. Many of us are struggling with feelings of anxiety, depression and even anger. Now with the holidays approaching and many long-cherished traditions at risk, it may be tempting to self-medicate with chocolate, alcohol or even drugs - but there is a much safer, more effective, and enjoyable way.

MUSIC. This incredibly powerful anti-

depressant, anti-anxiety medicine has virtually no side effects. However, it is important to consider how music can affect your mood, and a song that makes one person happy could actually send someone else into a funk.

While many people love the beautiful simplicity of Silent Night, that carol can reduce some of us to tears, remembering Christmases past with family or friends who are no longer here. For others, modern holiday tunes like “Rudolph the Red Nosed Reindeer” are happy reminders of a childhood surrounded by loving grandparents and doting aunts. For others, that tune could remind them of a holiday ruined by arguments or violence.

How a particular genre of music or a song affects your mood is influenced both by your previous experience with that music and your relationship with music generally. For instance, if you were forced to study piano when you were a child but you really wanted to be a rock star and rock is what you prefer to listen to now, you may be irritated by contemplative piano music no matter your current mood. If, on the other hand, you were raised in a home where Strauss waltzes and Wagnerian operas were played, and you attach positive memories to that music, rock guitar riffs could be nothing but an irritant.

So, when trying to alter your mood with music, consider your own history with it rather than following a “prescription” evoked by the season or popular culture.

TRY LISTENING TO THESE HOLIDAY FAVORITES WITHOUT SMILING AND DANCING! It's the Most Wonderful Time of the Year Andy Williams Jingle Bell Rock Bobby Helms

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Santa Claus is Coming to Town Jackson 5

A Holly Jolly Christmas Burl Ives

Sleigh Ride The Ronettes

Rockin' Around the Christmas Tree Brenda Lee

NOVEMBER - DECEMBER 2020

Kate Kunkel, BA, VAHT is a sound therapist, vegan nutritionist, health coach and author of Don't Let the Memories Fade, which features a whole food plant-based lifestyle including lots of music to improve health now, while protecting your brain for the future.

GIVING BACK

Businesses that are making a difference

“

Owners Angie & Matt Barrell of Gangster Vegan Food Truck, a hip new food truck in the Triangle region of North Carolina, are already dedicated to giving back to their community and far beyond.

We created Gangster Vegan Food Truck with a mission to make a difference. After feeding meals to kids living in a garbage dump in Guatemala, our hearts were changed. Then we went vegan, and experienced another transformation, of our bodies and hearts. It's all about using our delicious food as a way to spread love, save animals, and give back.

We are partnering with sanctuaries and rescues, such as Piedmont Farm Animal Refuge and Phoenix

Animal Rescue, to serve onsite or at events, and donate a portion of our proceeds from that day to the organization. We also love feeding people free, lovefilled meals. We package up our leftovers and look for hungry or homeless people. On Christmas, we are preparing meals to deliver to people to remind them that they're loved... and bring them a dope holiday dinner! We're excited for the opportunity to do good through eating good in 2021.

NEVER STOP LEARNING

SIGN UP FOR YOUR ONLINE COURSE TODAY AT: PlantBasedLearning.com

Plant-Based Learning Offers a Variety of Online Courses, Including: HEALTH • SUSTAINABILITY • COMPASSION

HAPPY PLANET GOOD NEWS ABOUT OUR MOTHER EARTH!

The Happy Planet’s Guide TO HOLIDAY GIVING shop plant-based businesses

support local businesses

give plant-based cookbooks and lifestyle books

look for fair trade labels purchase faux “leather or fur” products

donate to a planetfriendly charity

give an experience

find planetfriendly ingredients

use minimal or no packaging

virtually “adopt” a rescued or endangered animal

give seeds for sprouting, gardens or herbs

up-cycle gift bags

look for "no animalcruelty" products

give a subscription to Plant-Based Spotlight!

[ADVERTISEMENT]

Plant-Based Children and Advocacy SHAPE UP US “SHAPES” THE FUTURE OF OUR CHILDREN

TOGETHER WE MAKE A DIFFERENCE Healthy students get better grades, miss fewer days of school, and behave better in class.

But childhood obesity is running rampant in America, and niche programs focused only on physical education or nutrition have not worked. So, how do we turn this around? By building a culture of health with an integrated, whole child approach that focuses on physical, mental, financial and social well-being.

That’s why we developed the Hip Hop Healthy Heart Program For Children™, an integrated, sustainable curriculum that helps create healthier students and their families. This holistic curriculum integrates information about: EXERCISE | PLANT-NUTRITIOUS LIFESTYLE | SUSTAINABILITY | STRESS REDUCTION CREATIVITY BUILDING | POSITIVE GROUP DYNAMICS | CRITICAL THINKING CHARACTER DEVELOPMENT | COMMUNITY INVOLVEMENT There is a clear correlation between physical, social, and financial well-being and academic performance. Other programs have not resolved the problem. As you can see we are solving these issues holistically as a way to bring about change for the future of our children and our world.

BRING THIS SOLUTION TO YOUR SCHOOL TODAY! Plant-Based Spotlight

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find out more about our programs here > JYL@SHAPEUPUS.ORG • WWW.SHAPEUPUS.ORG

17

Think

Outside THE

COOKBOOK

By Jyl Steinback

“America’s Healthiest Mom”

Ashley Arpel Greenwald Friends

250

Plant Nutritious RECIPES the whole family will

Love

Plants TODAY

EAT MORE

Introduction by Dr. Scott Stoll

MORE THAN

2 MILLION

JYL’S

of COOKBOOKS SOLD!

CLICK HERE to get this ebook for only $10 [a portion of the proceeds benefits ShapeUpUS.org]

01

Want to Get Away?

GET-A-WAY

WHO DOESN’T?

2020

TRAVEL IN LOOKS VERY DIFFERENT! But there are responsible and safe ways to enjoy some time away from home. So when you need a change of pace, we hope this list will inspire you for your next adventure.

—Plus, a little daydreamin' never hurt anyone.

here are a few exciting options for your holiday wish list: MAY 15 – 21, 2021: BALI RETREAT (all-inclusive) with the Plant-Based Network’s EatMoveRest’s charismatic show hosts, Dusty and Erin Stanczyk. Yoga, waterfalls, hiking, monkeys and Balinese plant-based cooking classes make this trip # 1 on OUR list for Santa!

JUNE 13 – 18, 2021: ASHEVILLE, NORTH CAROLINA TOUR AND ANIMAL SANCTUARIES from Veg Jaunts and Journeys visits beautiful vegan-friendly Asheville in the North Carolina mountains.

FEBRUARY 14 – 25, 2022: ORANGUTAN ODYSSEY On the Island of Sumatra from VegVoyages—need we say more? 😊 MARCH 6 – 19, 2022: (2021 is sold out) VEGAN HIMALAYAN TOUR IN NEPAL from VegVoyages—includes jungle hikes, meditation, vegan cooking classes, and live traditional music and folk dances!

HOLISTIC HOLIDAY AT SEA: popular cruises with leading experts from the plant-based world — 2021 is canceled, but sign up at their website to get notified of 2022 trips to the Caribbean and possibly Alaska!

other travel companies include: WORLD VEGAN TRAVEL HUMANE TRAVEL DIVE THE WORLD VEGAN ON THE MAP Stay tuned for the Vegan On the Map travel show featuring vegan tours and trips around the world!

And for the vegfest experience without the worry of travel, check out

VIRTUAL VEGFEST!

Plant-Based Spotlight

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19

SEASONAL SIPS

Warming Winter Drinks TO CELEBRATE THE HOLIDAYS

By Kayla Wingard

HOLIDAY DRINKS WE LOVE

As the colder weather creeps in, finding the warmest holiday drinks is just as important as finding the right blanket! We’ve done the detective work to find and create vegan versions of holiday classics that those under and over 21 can all enjoy.

Whipping up a vegan hot cocoa is simple with the non-dairy milk of your choosing, and below you can find a quick recipe to make sure you have the proportions just right.

Making a vegan “eggnog,” however, takes a little bit more creativity.

In the version below, blended and soaked cashews give the drink a rich creaminess that’s better for you and non-human animals.

If you are looking for extra warmth in your drink we have you covered.

In general, finding vegan alcohol takes some investigating because although the ingredients are

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usually plant-based, some alcohol manufacturers use animal-derived ingredients in production. For example, wineries and breweries may use gelatin and isinglass in a clarification process. However, vegan alternatives exist such as carbon and bentonite clay. Luckily, there are many vegan beer and wine enthusiasts who have gathered information on vegan-friendly brands of wine and beer.

I recommend exploring the website Barnivore (www.barnivore.com) which has a database of over 50,000 entries. From their list you’ll find some go-tos: Our Daily Red has an

cheers to you!

affordable range of organic vegan wines and Yuengling is open about their vegan-friendly beers.

Once you have your kitchen stocked, use your vegan wines and liquors to try out a warm drink to cuddle up with. The Hot Toddy is a classic hot cocktail with Scottish origins.

The drink is spicy, sour, and sweet and sure to warm your bones on the coldest nights. Finally, I want to conclude this article with a recipe for a traditional Scandinavian holiday drink called Glögg, my personal holiday drink of choice. This recipe was my Swedish-American grandfather’s, which is not only delicious, but has also been the family cold and flu cure-all for years (it may not cure it but you no longer care if you have it!). Substitute apple juice and/ or a blend of cranberry juice for the wine and leave out the sugar, and you would also have a wonderful spiced apple juice drink.

check out our mug shots!

steamy & dreamy Hot Cocoa Serves 3-4

Ingredients: 4 cups nondairy milk of choice

¼ cup sugar

½ cup cocoa powder

pinch of salt

TOPPINGS MAKE IT FESTIVE

½ teaspoon vanilla extract

directions: Combine all in heavy saucepan over medium heat and whisk.

Variations:

FESTIVE TOPPINGS A dollop of vegan whipped cream

chocolate syrup or shavings

ground cinnamon

crushed peppermints

Dandies marshmallows

PEPPERMINT

MEXICAN

add ½ teaspoon peppermint extract and garnish with a candy cane

add ¼ teaspoon chipotle powder or chile powder and a pinch of cayenne

No Egg Nog

makes 4 small cups

Ingredients:

directions:

1 15-oz can coconut milk

Soak the cashews overnight or for at least 1 hour.

½ cup raw cashews

Blend all ingredients in a blender until smooth, serve warm or cold.

¼ cup water 3 tablespoons maple syrup ¼ teaspoon ground nutmeg ¼ teaspoon ground cinnamon

If serving cold, refrigerate a couple hours before serving and shake well before serving.

Cinnamon stick stir sticks are also fun to add. Many people “spike” their eggnog with brandy, rum and/or Cognac – we won’t tell!

ADD A SUGAR/CINNAMON RIM FOR EXTRA GLAM

get cozy & warm Plant-Based Spotlight

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21

add a festive touch to your day Classic (almost) Hot Toddy

SERVE WITH SWEDISH GINGER COOKIES

makes a single serving

Ingredients: 1 to 1½ ounces (1 shot) bourbon whiskey – can also use dark rum or brandy 1 tablespoon lemon juice 2–3 teaspoons maple syrup – you could also use any thick sweetener, such as agave 1 cup water

Grandpa Gustafson’s Glögg Serves 16 or more

Glögg Base: 2 cups light red wine or red blend 2 cups port wine 1 cup raisins 3 ounces (¾ cup) blanched slivered almonds 3 tablespoons sugar

Note: To make the entire recipe, you will need 3 750-ml bottles each of red wine and port wine. To serve 6 - 8, you will just need 1 bottle of each.

24 whole cloves GARNISH WITH LEMON SLICE & CINNAMON STICK

8 cinnamon sticks (preferred), or 1 teaspoon powder

directions:

15 allspice berries

Mix the bourbon, lemon juice and maple syrup in a mug.

½ teaspoon orange extract

Bring the water to a boil, pour into the mug, and stir – add additional lemon juice or maple syrup to taste, garnish and serve immediately.

Kayla Wingard has been a committed vegan since the age of 14. She pursued her passion for animals in college by majoring in biology and afterwards, worked to instill compassion in others as a science educator. She currently works as a science education researcher, and in her free-time, enjoys hiking and Latin dancing.

1 teaspoon almond extract 24 cardamom seeds (preferred), or ¼ teaspoon powder directions: Bring all to slight boil, simmer at least 1 hour.

To serve: Combine 1 part base with 2 parts red wine & 2 parts port wine, and serve very warm in small mugs with a little bit of the raisin and almond mixture in the bottom, and a cinnamon stick or orange slice. Be sure to toast Skål! …the way to say Cheers! in most of Scandinavia.

—FYI—

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Glögg is Alicia Silverstone’s favorite holiday drink too!

NOVEMBER - DECEMBER 2020

Holiday Goods & Goodies

Sheets Laundry Club " Mainstream laundry contains plastics, dangerous chemicals and toxins. Simply reducing plastic and harsh chemical use wasn’t enough for us. We completely ELIMINATED them with our Dissolvable Sheet of Laundry Detergent."

You Love The Savory Bitchin' Sauces…

Now Here's Somethin' Sweet!

Apple Pie and Salted Caramel Sauce? Yes, please!

These sweet treats go great with the holidays - so go ahead… top everything from fruit, to pancakes, to frozen desserts.

Shroomeats Shroom Shred-it " Enjoy a delicious protein substitute without losing the hearty texture and umami flavor your traditional meals are loved for. Be creative and have fun with our Shred-it for tacos, chili and pulled BBQ sandwiches."

Dandies Vegan Marshmallows Now available in flavors for the season.

Peppermint are perfect for hot cocoa or s'mores.

And try the Pumpkin Spice in coffee or your favorite krispy treat squares.

Have a product that you want to share?

CONTACT US AT:

spotlight@plantbasednetwork.com Plant-Based Spotlight

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23

WHAT'S UP?

How Policies and Laws I M PA C T T H E P L A N T- B A S E D M O V E M E N T

By Sarina Farb

As plant-based products and non-dairy alternatives have skyrocketed in availability and popularity over the last few years, so too has the push-back from the meat and dairy industry.

One of the main ways that the meat and dairy industries are trying to fight back is with policies and laws that discriminate against and disadvantage plant-based companies as compared to traditional animal-based food companies. A prime example of this is the growing number of labeling laws that have been introduced in numerous

NEW SHOW

!

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THE SARINA FARB SHOW: WHAT’S NEW IN PLANT-BASED SCIENCE AND POLICY NOVEMBER - DECEMBER 2020

states to prevent plant-based foods and companies from using terms such as “milk,” “cheese,” and “burger” on their packages. Last year the California Department of Food and Agriculture told a plant-based dairy company, Miyoko’s Kitchen, that they were not allowed to call their plant-based butter alternative “butter” because it was not a real dairy product. Enforcement of this standard would have required Miyoko’s to spend additional time and money creating an alternative label for their product just for sale in the state of California that didn’t use the word “butter.” In February of 2020, Miyoko’s filed a lawsuit claiming the state's demands violated the first amendment. Although this is still an ongoing legal battle, as of August 21st, a US district judge granted a partial win for Miyoko’s, preventing the state from enforcing its claims around butter.

WHY DOES THIS MATTER TO CONSUMERS? One of the claims that dairy and meat industry lobbyists are making is that when food companies use terms like “butter” and “milk” on non-dairy products, it is misleading advertising and confusing to consumers. And yes, truth in advertising matters! But both polls and research on this topic indicate consumers know exactly what they are buying when they purchase something like “Almond Milk.” In 2018 and 2019 the FDA actually asked for public comment on consumer understanding of labels like “milk”, “cheese,”and “butter.”

The Plant-Based Foods Association analyzed the comments and found that almost all commenters who described themselves as consumers vs. those who openly called themselves dairy or family farmers, were in favor of allowing

LABELING LAWS HAVE BEEN INTRODUCED IN SOME STATES TO PREVENT COMPANIES FROM USING TERMS LIKE “MILK,” “CHEESE,” AND “BURGER” ON PLANT-BASED PRODUCTS

plant-based foods to use terms like “milk” as qualifiers.

As long as plantbased diets continue to grow and meat and dairy alternatives continue to take over shelf space at the grocery store, I believe we can expect to see more and more pressure from the meat and dairy lobby. Whether in the form of subsidies/bailouts, labeling laws, or even our federal nutrition guidelines, a battle is brewing and we must remain educated and aware. As of two weeks ago, lawmakers in Wisconsin introduced a new bipartisan bill that would establish a commission specifically to help strengthen dairy farmers and the dairy industry in Wisconsin. Should this bill pass, everything from labeling restrictions to non-dairy food prices could be impacted.

LEARN MORE ABOUT HOW STATE AND FEDERAL POLICIES ARE IMPACTING YOUR FOOD AND LIFESTYLE CHOICES. Watch The Sarina Farb Show:

What’s New in Plant-Based Science and Policy on the Plant-Based Network for the latest roundup in plant-based science and policy!

Born and raised vegan, Sarina has a lifetime of experience educating and advocating for a peaceful, just, and sustainable world. With degrees in biochemistry and policy studies, she is currently a high school chemistry and environmental science teacher, and speaks around the country to organizations, vegfests, and conferences. She also writes and creates videos on her Youtube channel Born Vegan.

ANIMAL CORNER

HOLIDAYS AT THE SANCTUARIES

We can’t think of anything cuter and more heart-warming than a happy rescued animal Remember to support these wonderful places this holiday season.

Your gift makes a difference!

BOB from Rooterville Animal Rescue [Melrose, Florida] is happily living among other rescued, injured or abused pigs, cows, goats, turkeys, ducks, chickens and dogs.

RONNIE from The Elephant Sanctuary [Hohenwald, Tennessee] — Here you can watch the elephants explore their habitat via livestreaming EleCams!

CHARLOTTE from the Leilani Farm Sanctuary [Haiku, Maui] lives in paradise with over 350 rescued animals who now know comfort and kindness.

TO FIND A SANCTUARY NEAR YOU GO TO

sanctuaries.org

(us, canada, ireland and sweden only)

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25

Scents

HOME SOLUTIONS

Cozy Fire

3 drops orange

of the season

by Dana DeBellis

2 drops white fir 2 drops cinnamon

HOLIDAY DIFFUSER RECIPES

Aromatherapy… What is it?

It's the olfactory system (the brain/nose/smell connection) being stimulated by the smell of plant extracts known as essential oils.

Diffusing essential oils into the air can help to support one’s health and wellbeing. Examples: the smell of a citrus orchard in bloom when driving by—fresh, clean, energizing. The phrase “stop and smell the roses.”

Rose essential oil is soothing to the heart and calming, bringing a feeling of love. In fall and winter, the smell of a pumpkin or apple pie baking in the oven, cardamom, cinnamon, nutmeg releasing their aromas are especially appealing—also reminds us of relaxing by the fire, shorter days and a slowing pace.

Using essential oils in a diffuser

150ML AND SMALLER DIFFUSER: 3-5 drops essential oils

Pumpkin Pie Spice

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6 drops orange

1 drop Patchouli 1 drop frankincense

3 drops nutmeg 2 drops cardamon 2 drops cinnamon 2 drops ginger 1 drop clove

For the past 40 years Dana DeBellis has been on a mission seeking better health through herbs and essential oils for the benefit of others and herself.

200ML-400ML: 6-9 drops essential oils

Children under 5 and Seniors Use half the drops of essential oils and don’t use with closed doors.

Falling Leaves 1 drop ginger

500ML AND LARGER: 10-20 drops essential oils

A FEW CAUTIONS WHEN DIFFUSING Infants up to 2 Use only 1 drop essential oil for 200ml-400ml diffuser, and do not place by crib or with doors closed.

1 drop frankincense

Use only pure essential oils in a diffuser, and do not use any carrier oil such as olive, coconut, or sunflower. Fill your diffuser with plain tap water to the fill line on the water tank, then add your essential oil drops. You can add each type separately or make up a premixed bottle (this works best for smaller diffusers).

Why use diffusers?

Air fresheners, solid, gel or spray, are made with chemical compounds mixed with synthetic fragrances.

Some of which can cause allergic reactions and ground level ozone in your home. With a diffuser you can change up your scents seasonal or daily. Try citrus, rosemary and peppermint to get the day going, and lavender, cedarwood, or vetiver for that calming soothing scent at night.

1 drop clove

Pets Animals have a strong sense of smell (up to 40 times greater than ours!), so make sure you have a way for your pet to leave the room if they don’t like the smell.

Winter Travels 3 drops white fir

2 drops grapefruit 2 drops frankincense 2 drops peppermint

GET TO KNOW

ASHWAGANDHA Pumpkin Spice Latte

Do you keep hearing about this plant and wonder what exactly it is and what it does? Here's a little insight on this powerful adaptogen.

SOOO EASY, AND JUST SWEET ENOUGH! Serves 5

Ashwagandha is a medicinal herb that is classified as an adaptogen, meaning it can help your body cope with internal stress (such as anxiety, insomnia and depression) and external stress (such as toxins in the environment).

Ingredients There's no better way to slow down and enjoy the season than with a warm holiday latte.

½ cup ground coffee 2 cups water 3 cups non-dairy milk

(preferably a "barista" or coffee shop blend)

¾ cup pureed pumpkin or squash ½ cup organic brown sugar 1 teaspoon cinnamon ¼ teaspoon ground ginger ¼ teaspoon ground nutmeg Instructions

Brew the coffee with the 2 cups water, in an espresso pot or drip coffee maker. Keep warm.

Meanwhile, in a large saucepan, combine the milk, pumpkin, brown sugar and spices. Cook and stir over medium heat until steaming.

from the kitchen of:

Transfer to a blender and blend on high until foamy, about a minute.

Divide coffee among five mugs and pour in pumpkin mixture.

The bitter, edible berries–also known as winter cherry– lack the healing properties found in the roots

It is most well-known for its restorative and rejuvenating power, but Ashwagandha also provides numerous alternative health remedies.

KEY HEALTH BENEFITS OF ASHWAGANDHA: • Protects immune system • Combats stress • Improves learning and memory • Reduces anxiety and depression • Stabilizes blood sugar • Lowers cholesterol • Anti-inflammatory and analgesic • Promotes nerve growth

The roots are ground into powder, then applied topically or ingested

Ashwagandha comes in a variety of forms­—tinctures, capsules, essential oils, and powdered preparations are some of the most popular ones. Do proper research before choosing what might be right for you.

MEDICAL CAUTION: This information is intended for educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or qualified health provider with questions you may have regarding a medical condition and before undertaking any supplement.

Ashwagandha is not recommended for women who are pregnant.

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27

NEW SHOW SPOTLIGHT

RATED “V” FOR VEGAN DINING Coming Soon: Season 1 – Spain

by Eunice Reyes

NEW SHOW

!

Have you recently drooled in awe over the growing number of restaurants that are now serving creative, delicious, vegan food!? If your answer is yes, then we have something in common! I’m Eunice, a huge vegan foodie, travel addict and the creator of Rated V , a YouTube channel focused on exciting people about plant-based food and where to find it.

Before transitioning to a plantbased diet, I watched all the food, travel shows possible; all they did was talk about food and the cities where you can find it. When I became plant-based, I found myself STILL watching the same shows but realizing I could no longer eat most of the food being featured. That’s when I thought…

“Why doesn’t anyone have a food and travel show that only features vegan food?” So I figured since my hobbies are literally eating and traveling, I should give it a try!

Fast forward to today, I have had the opportunity to visit veganfriendly cities like Portland, Seattle, Los Angeles, Singapore, Valencia, Istanbul, Paris and London!

Rated V isn’t just about showcasing where to eat vegan food around the world—it has also become my way of

expressing how life can be there are different benefits from lived. “Veganism is also about each aspect of our lives. connecting people back to So I am inviting you to join nature,” stated perfectly by me on my travels in Spain for Jens Schmitt, co-owner of Villa Season One of Rated V on the Vegana during our Mallorca Plant-Based Network, to discover video interview. Ditching foods the food, people and sights that are not good for your health around the world— because life is great, but something I want should be lived in color! everyone to realize Eunice Reyes is a is that life should Traveling, passionate plant-based be enjoyed! foodie who wants to having a community, Traveling, excite people about experiencing different having a plant-based eating.

In 2018 Eunice community, cultures, connecting with started her YouTube experiencing nature and having a sense channel Rated V different Food to share where of purpose is what a vegan cultures, to eat plant-based lifestyle can offer. food in different cities connecting around the world, along with nature and with some of her favorite having a sense of recipes that can encourage purpose is what a vegan people on their plant-based journey. lifestyle can offer. Just like Instagram @ratedvfood different nutrients are found in YouTube.com/RatedV the various colors of our food,

Be sure to sign up for the Plant-Based Network Newsletter to find out when Eunice’s exciting new show launches!

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WATCH THE VEGGIDOME IN ACTION HERE!

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MY STORY… Duncan Burns, VeggiDome Inventor My brother and I were barely teenagers when we built a greenhouse out of window frames and old doors. The inside felt tropical, especially when we sprayed water on the jungle plants.

Our orchids, bromeliads, and tropical ferns (aerial plants) intrigued us. As a kid, I learned that plants drink water and nutrients through their leaves.

Fast forward to 30 years later, now with young kids of my own, I wanted my children to eat fresh veggies daily. How can a Dad keep veggies fresh on the table?

With my botanical experience as a kid, it seems only natural that I would come up with something like a VeggiDome. The kids grabbed

veggies throughout the day and we added new vegetables all week long.

I could influence healthy eating by creating that tropical feeling, in my kitchen.

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 30

holiday

comfort food

Even intimate gatherings can be special this season… these (mostly) warm but completely wonderful plant-based recipes will help add joy to your world!

Butternut Squash Soup Serves 4 to 6

with QUICK CASHEW “CREAM”

This simple-to-prepare potage is rich in taste and creamy in

INGREDIENTS

texture, without the

5½ cups cubed butternut squash, (about 1 medium squash, peeled, seeded and cut in 1½-inch pieces)

2⁄3 cup raw cashews

1 tablespoon extra-virgin olive oil 1 tablespoon Italian seasoning blend

½ cup unsweetened coconut milk beverage or nondairy milk of your choice

¼ teaspoon sea salt

4 to 6 basil leaves, for garnish (optional)

2½ cups filtered or spring water, plus more as needed

use of dairy. A quick cashew “cream” adds a touch of elegance to this impressive soup.

DIRECTIONS 1. P reheat the oven to 400°F. Line a large, rimmed baking sheet with unbleached parchment paper.

2. P ut the cubed squash, olive oil, and Italian seasoning in a large bowl and toss gently until thoroughly coated. Arrange the squash in a single layer on the prepared pan. Bake for 50 minutes, stirring once or twice, until the squash is soft and slightly golden. Put the pan on a wire rack and sprinkle with the sea salt. Let the squash cool for 25 to 30 minutes.

3. M eanwhile, put the cashews and 1⁄2 cup water in a blender and process until smooth and creamy. Transfer the cashew “cream” to a small bowl, leaving about 2 heaping tablespoons in the blender container. Add the cooled squash, coconut milk beverage, and 2 cups water to the cashew “cream” in the blender container and process until smooth, adding more water, about 1⁄4 cup at a time, as needed, to achieve the desired consistency.

Recipe excerpt from: Laura Theodore's Vegan-Ease

4. P our the soup into a medium-sized saucepan, cover and cook over medium-low heat for about 15 minutes, stirring often, until heated through. To serve, ladle the soup into bowls.

Using a small spoon, swirl about 1 tablespoon of the cashew “cream” into the top of each serving, in a pretty pattern. Garnish with a basil leaf (optional). Serve piping hot.

© David Kaplan Photography

Walnut Salad serves: 6 to 8

INGREDIENTS large bowl of baby spinach 1 pomegranate, seeded ½ cup crushed walnuts 2 mandarin oranges, sliced juice of 1 lemon DIRECTIONS Place all ingredients in a large bowl and toss.

This simple spinach salad from Erin Stanczyk of EatMoveRest is a refreshing and incredibly healthy accompaniment to richer holiday dishes!

Garlic-Mashed

Cauliflower serves: 2 to 3

INGREDIENTS

Try this healthy holiday side to replace those heavy cream and butter-laden potato dishes!

1 large head cauliflower, broken into florets 1-2 cloves garlic (or 1 teaspoon garlic powder) 1 teaspoon dried parsley DIRECTIONS 1. S team cauliflower florets on stove top until tender.

HAVE A HOLLY JOLLY...

There are 18 species of Holly plants that come in a variety of colors.

While beautiful to look at, they are toxic and should not be consumed. So enjoy them as decor but keep away from children and pets.

2. P lace into food processor with garlic or garlic powder and pulse, scraping down the sides as needed.

3. P rocess until mashed potato texture is achieved.

(Do not over-process or may become too watery.)

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Citrus Pomegranate

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For a hearty, colorful side dish, make this creamy, comforting casserole. Transform it into a hefty main by adding some seitan, chopped mock duck or cooked white beans to the spinach filling. Everyone will want a bite!

Roasted Garlic Parsnip

Spinach Shepherd's Pie Serves 6

FILLING 12 ounces spinach, washed 2 tablespoons extra virgin olive oil 2 large onions, chopped 2 large carrots, chopped

by Robin Asbell

INGREDIENTS 8 cloves garlic whole, peeled

1 cup non-dairy milk

2 tablespoons extra virgin olive oil

1 teaspoon salt

2 pounds parsnips (5 cups chopped)

½ teaspoon white pepper

DIRECTIONS 1. P re-heat the oven to 400°F. Place the garlic cloves and olive oil in a small metal bowl, cover with foil, and roast for 20 minutes. The garlic should be very soft and browned. Take out to cool.

2. I n a large pot, place the parsnips and cover with water.

Bring to a boil over high heat, then reduce to medium low and simmer until the parsnips are very soft. Test by piercing with a paring knife. Drain well.

3. T ransfer the garlic and oil to a blender or food processor, and add the parsnips and salt. In a food processor, puree completely before adding the milk. In a blender, add the milk and puree. When smooth, transfer to a large piping bag with a large star tip, or just reserve to spread on the pie.

4. P repare a 9x13 inch pan or other medium casserole.

5. For filling: Boil a large pot of water and drop the spinach in, cook for about 2 minutes, then drain. Rinse with cold water, squeeze out, then spread on a thick kitchen towel, roll up, and squeeze until very dry.

3 tablespoons fresh sage, chopped 3 tablespoons unbleached flour or white rice flour for gluten-free 1 cup non-dairy milk

1 cup vegetable stock 6. I n a large pot, heat 2 teaspoons tamari the olive oil and sauté 1 teaspoon salt the onions, carrots and sage until golden ½ teaspoon freshly and tender, about 10 ground black pepper minutes. Sprinkle the 8 ounces seitan or a flour over the onions can of drained white in the pan and stir beans (optional) to coat the vegetables with flour and eliminate any lumps.

Gradually stir in the milk and stock, and cook over medium heat until thick.

Add salt, tamari and pepper and stir. Take off the heat and stir the spinach (and seitan or beans, if using) into the sauce, then spread in the casserole dish.

7. P ipe the parsnips on top of the spinach filling as shown, or place dollops on top and spread them with a spatula. Spritz with a little olive oil, then bake at 400°F for 35 minutes. I cranked up the broiler and watched carefully for a few minutes to get my parsnip topping nicely browned.

Stuffing

THIS ONE IS A NO OIL VERSION WHICH MAKES IT EXTRA SPECIAL: BUT IF YOU’D LIKE YOU CAN ADD SOME NON-DAIRY BUTTER TO REPLACE SOME OF THE BROTH.

Serves 6 to 8

INGREDIENTS 1 loaf 100% whole wheat or Ezekiel bread (also feel free to try a gluten-free bread), cubed and set out overnight to dry out 2 ribs celery, sliced

½ sweet yellow onion 1 tablespoon flax egg (1 tablespoon ground flax seed + 3 tablespoons water) 1 teaspoon parsley

½ teaspoon garlic powder 1 tablespoon nutritional yeast ½ teaspoon oregano salt and pepper to taste 3 cups vegetable broth

4. G rind flax seed in mini blender/ processor, mix with water, and set aside.

6. P our flax egg and seasoning on top and mix with hands.

DIRECTIONS 1. C ut bread loaf into small, ½-inch cubes and place in a covered bowl overnight to dry out. (Can also use a dehydrator).

5. P our about half of vegetable broth slowly over bread. Mix with hands and continue adding only as much broth as needed until bread is moist but not too soggy and mushy.

2. Preheat oven to 350°F. 3. Sauté onion and celery in pan.

7. S pread evenly onto lined baking sheet and bake for 45 minutes. Turn up oven to 400°F and continue baking for another 10-15 minutes. Then, scoop into a large serving bowl and enjoy!

EASY BAKED Mac ‘n “Cheese” Serves 8 INGREDIENTS 1 16-ounce box of macaroni or other small pasta SAUCE: 1½ cups raw cashews, soaked in water for at least 1 hour and drained

1 teaspoon salt

3 tablespoons fresh lemon juice

½ teaspoon chili powder

¾ cup water ½ cup non-dairy milk

1 teaspoon garlic powder

½ cup nutritional yeast

½ teaspoon yellow mustard

topping: 1½ cups panko crumbs

¼ cup melted vegan butter

DIRECTIONS 1. P repare the pasta according to package directions and cook to al dente only.

2. C ombine sauce ingredients in a blender (preferably high-speed), and blend until very smooth. Combine with pasta and pour into a greased baking dish.

3. C ombine topping ingredients and sprinkle evenly on top. Bake in 350°F oven for about 30 minutes.

LOOK FOR PASTAS MADE WITH COLORFUL VEGGIES… LIKE BEETS, BEANS AND SPINACH—FOR A MORE FESTIVE AND NUTRITIOUS DISH.

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

WHOLE GRAIN

You won’t miss meat with a fragrant stuffing like this baking in the oven!

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PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 34

*

A holiday dessert that you can show off to your friends and family.

No plain old pumpkin pie here! The base is a simple whole-grain crust. The middle is a slightly sweet butternut tofu purée with a hint of miso and lots of spice.

Butternut Squash Dessert Pie

by Kathy Hester

with a Kiss of Miso

NOTE: If you are oil-free, you can make this without a crust!

yield 8 Servings | equipment 6-QT Slow Cooker | cooking time 1.5 - 2.5 hours on high CRUST INGREDIENTS 2 cups (240 g) whole-wheat pastry flour (*or use gluten-free baking blend) FILLING INGREDIENTS

½ teaspoon miso ½ cup (120 ml) cold water ½ cup (112 g) vegan butter (stick is preferable)

1 can (15 ounces, or 425 g) butternut squash purée

2 teaspoons (5 g) mild yellow miso

1 box (12.3 ounces, or 349 g) silken tofu

1 teaspoon molasses

¾ cup (168 g) brown or coconut sugar

¾ teaspoon ground ginger

DIRECTIONS 1. M ix the crust ingredients in your food processor, and pulse until it begins to form a ball. Line your slow cooker with parchment to make the pie easier to remove once it’s done.

2. P ress the crust in and make it as even as you can and create a ¼-inch lip/crust edge all around.

3. R inse the food processor. Add the filling ingredients, and process until silky smooth.

1 teaspoon ground cinnamon ¼ teaspoon nutmeg 4. P our into the crust. Place a clean dish towel between the lid and the crock.

5. C ook on high for 1½ to 2½ hours until the middle firms up. It will still jiggle slightly, but if you notice a lot of steam coming off the middle you can cook with the lid off to help it firm up the last 30 minutes of cooking.

© Kate Lewis Photography

Meet the Chefs! watch us

Laura Theodore is a nationally recognized television personality, podcast radio host, celebrity PBS vegan chef, and award-winning author of five vegan cookbooks. She is the host of Laura Theodore, The Jazzy Vegetarian on the Plant-Based Network.

Chef Robin Asbell is an author of 11 cookbooks, educator and natural foods chef who creates luscious feel-good food. She is the host of All About the Flavor on the Plant-Based Network.

COOKIES

INGREDIENTS

16 tablespoons non-dairy butter

2 tablespoons water

6 tablespoons brown sugar

1 teaspoon cinnamon

3 ounces dark molasses

1 teaspoon ginger

½ teaspoon of salt

⅛ teaspoon allspice

1 teaspoon no-taste vegetable oil

¼ teaspoon baking soda

2 teaspoons baking powder plus ½ teaspoon, separated

by Laura Crotty yield 1½ dozen cookies

1¾ plus 2 tablespoons of all-purpose flour 3" gingerbread man cookie cutter

DIRECTIONS 1. I n a small saucepan, melt the butter, then stir in the brown sugar, molasses, salt and spices. Pour mixture into a medium size mixing bowl.

2. M ix 1 teaspoon no taste oil, 2 teaspoons baking powder and 2 tablespoons of water in a small bowl; set aside. In another medium size bowl, mix the flour, ½ teaspoon of baking powder and baking soda together. Add the flour mixture to the wet ingredients and stir to combine. Shape the dough into a brick and wrap tightly in plastic wrap.

Refrigerate for 1½ hours.

ICING

Inspired by The Joy of Cooking cookbook dated 1964, this wonderfully fragrant recipe for gingerbread men is sure to fill your home with Christmas cheer!

3. P reheat the oven to 350°F. Remove the dough from the refrigerator, and place between two pieces of lightly floured parchment paper. Roll out the dough to ⅛” thickness and press the cookie cutter into the dough, cutting the cookies close together to make best use of the dough. Line the cookie sheet with the leftover parchment. Remove the cookies with a thin spatula, place on the cookie sheet and bake 8-12 minutes until they feel firm or the edges start to lightly brown. Leave on cookie sheet for several minutes to set, then transfer to a rack to finish cooling. Repeat with the remaining dough.

INGREDIENTS

DIRECTIONS

1 cup of Confectioners sugar

Add the milk and Karo syrup to the Confectioners sugar, until you reach a thick, smooth consistency. Spoon into pastry bag with tip. Pipe eyes, using a toothpick or butter knife to cut the flow of icing and help shape the eyes, mouth and buttons. Leave out to set for about 20 minutes or until icing sets. Store in an airtight container in a cool, dry place.

2 teaspoons non-dairy milk 2 teaspoons light Karo syrup pastry bag fine drawing tip

Laura Crotty is a chef, culinary journalist, author of the vintage-inspired The Little Vegan Dessert Cookbook, and host of Broiled Grapefruit on the Plant-Based Network.

Erin Stanczyk is a certified health and wellness coach, lifestyle consultant, and fitness instructor. With her husband, Dusty, she hosts EatMoveRest on the Plant-Based Network.

Kathy Hester is a popular author and cooking instructor who has published 10 vegan cookbooks. Kathy is the host of Cooking with Kathy Hester on the Plant-Based Network.

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Gingerbread

35

Surfing

through the Holidays

I’VE SUCCESSFULLY SURFED THROUGH EIGHT HOLIDAY SEASONS ON A PLANT-BASED DIET. BELIEVE ME, I’VE SEEN IT ALL AND CAN’T WAIT TO SHARE MY TIPS AND TRICKS WITH YOU!

by Nele Liivlaid

First and foremost, to stay on the board, don’t make your life difficult by pursuing perfection when it comes to traveling, visiting and social gatherings. Remember, it's about being together with your loved ones and not fighting about food.

5 TIPS FOR HOSTING When you’re the host, ask people whether there’s something they don’t eat and make sure to have at least one dish without it. Also, encourage people to bring whatever they want to eat.

If you want your kids to avoid sugary sweets and oily-salty foods, ask your guests politely not to

Relax!

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bring any conventional sweet treats, crisps and sugary drinks into your home.

Make your food visually appealing.

Use different textures as well like something creamy (hummus), with

something crunchy (raw peeled and cut veggies and whole grain crackers or toasted whole grain bread), with something hearty-looking (risotto, lasagna, pasta, pie or a stew), and then something light and leafy (green salad.)

Not everyone has an open mind about novelty so try not to disclose the ingredients before the guests have tasted the food. When they have already commented on

how good everything tastes, then you can reveal the contents…if they’re interested.

We all have different taste buds so no matter how you think the food tastes, be sure to have salt and pepper on hand.

4 TIPS FOR VISITING

Ask for simple things like a salad and tomatoes without dressing, cut veggies (carrots, bell peppers, cucumber, cauliflower) and canned beans. A good rule is to always offer to bring something yourself, so the host doesn’t have to bother too much.

Pre-pack!

If your host is carnivorous and won’t prepare anything special for you, eat before you go or bring your own foods to contribute. People will appreciate this. It’s easy to prepare and take the following foods: raw candies, muffins, cookies, hummus, guacamole, nut spreads, whole grain crackers and bread.

The big thing about visiting is to remember not to disapprove or be patronizing towards other people’s eating habits and lifestyle: it’s their choice and they’ll change only if they want to change.

TRAVELING TO THE EVENT?

What if there’s a set menu for the event? Ask the host about it and see whether you can combine a meal.

When your host is considerate and asks about your eating habits, don’t go crazy by ordering a three-course, oil-free plantbased perfectly balanced meal.

Emphasize you’re not coming for the food but for the good company.

Maybe you need to take a road trip, a plane or train to get to your holiday event? No worries, here are some easy tips to follow: In case of a road trip, make sure you pack as much as you can before leaving home. Along

Just say no!

your route, visit grocery stores and you can make a simple meal without cooking a thing. As well, check gas stations. Some service stations will surprise you at what they sell.

Some airlines will let you pre-order a vegan meal. However, these are often expensive, small and packed with oil, salt and sugar. To avoid the extra cost to your wallet and waistline, cook and pack meals at home prior to take-off.

SAY NO TO PUSHERS! Don’t let anyone push yourself off your surfboard! Remember the following: W Your health is the most important thing! So, don't eat food just to please others!

W Talk to your hosts about the change in your diet and the reasons behind it beforehand.

W Describe the changes you've already experienced and how much better you feel.

MY TRAVELING FOODS: Oatmeal Pre-cooked grains Fresh fruits, berries and vegetables Tea bags

Whole-grain cookies or crackers Energy bars Nuts, seeds and dried fruits/berries/vegetables

Canned beans Ready-to-use sauces in jars Hummus

Organic broth powder for a comforting drink Herbs and spices like ginger and cinnamon

Plant-Based Spotlight

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W Furthermore, ask for their support. "Would you like to support me through this journey? I'd so much appreciate if you supported me getting healthy!" I don't imagine anyone would refuse a request for support!

W Assure the hosts that you're there because of them and other guests— it's about enjoying the time together and not that much about the food.

DEAL WITH YOUR CRAVINGS LIKE A PRO Remember why you started eating the way you do in the first place. Embrace the positive changes and don't let go of them!

Visualize your body and mindset prior to your lifestyle changes—would you like to go back there, feeling the way you did?

When you feel tempted to grab that piece of sugary cake, imagine very vividly how you'd feel after eating it! How many minutes would your pleasure last before it gets substituted with physical ailments and regret?

Prepare plenty of healthy treats whenever there's a gathering, so that you don't have to drool over other people's (not-so-healthy) treats.

HOLIDAYS ARE ABOUT BEING WITH LOVED ONES, NOT FIGHTING OVER FOOD!

WHAT TO DO WHEN YOU SLIP OFF YOUR SURFBOARD Let's say that an unexpected wave pushed you off the board and you had that sugary cake. Now what?

Don't waste your energy on feeling guilty! It's done, you’re under the water, all soaked. What you can do is the following: WA cknowledge that it happened, make peace with your body and promise to treat it better from that moment on.

W Go for a brisk walk—that will help to keep your blood sugar spike from climbing too high.

W Snack on raw veggies or other low glycemic foods to avoid a drop in blood sugar.

W Take probiotics before you go to bed.

W Start fresh the next day with a huge glass of warm lemon water, exercise and nourishing food.

Hang Loose!

THROUGHOUT THE HOLIDAYS

Take the focus off the food by engaging in conversations or initiating a fun game.

Don’t forget to drink water, a lot of water. This will help keep you hydrated. It’s like that wave under your surfboard that carries your forward.

Don’t let it become an excuse to let exercise slip: stay active! It’s as simple as taking the stairs and walking as much you can.

Nele Liivlaid is the author of Plant-Based Made Easy: The Complete Practical Guide to Transitioning to Healthy Whole Food Diet. She has a certificate in plant-based nutrition from eCornell and is a featured blogger and researcher. On her blog nutriplanet.org and social media accounts she shares easy-to-follow recipes, video tutorials, regular and Candida/ blood sugar meal plans, specializing in a low glycemic plant-based diet.

Most importantly, enjoy the food that you're eating and the time together with your family and friends!

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THE BOOKSHELF

[click on each book to learn more and order] THE PANTRY

Homemade

Check out these newly released titles to get inspired and into a new headspace for 2021 Think Like A Monk – Jay Shetty

VEGAN EGG REPLACER

by Laura Crotty

THESE LITTLE RECIPES ARE EASY TO MAKE AT HOME WITH COMMON PANTRY INGREDIENTS. Try substituting them in your favorite holiday recipes this season!

1 EGG EQUALS: • 1/4 cup mashed banana (keep in mind that your recipe will have a hint of banana flavor) • 1 teaspoon no-taste vegetable oil, plus 2 teaspoons baking powder, plus 2 tablespoons water (mix together until fully incorporated)

1

Jay Shetty distills the timeless wisdom he learned as a monk into practical steps to live a less anxious, more meaningful life. Shetty transforms abstract lessons from monks into advice and exercises we can all apply to reduce stress, sharpen focus, improve relationships, identify our hidden abilities, increase self-discipline, and give the gifts we find in ourselves to the world. Shetty proves that everyone can—and should—Think Like A Monk.

(released Sept 2020)

The Business of Gratitude – steven a. littlefield Being an entrepreneur isn't easy. Have you or someone you know ever been frustrated because “life” just isn’t going your way? You are not alone.

This book shares with you the system that Steven A. Littlefield implemented to grow a multimillion-dollar business. This simple system when implemented will not only grow your business, it will improve your relationships with others you interact with including your friends, family and work associates. Order the Business of Gratitude and learn how to change your mindset and change your life.

Voicing Change – Rich Roll

• 1 tablespoon ground flaxseed plus 3 tablespoons water (mix well and set aside to thicken; about 5 minutes)

TIP Make sure to test out your recipe before the big day. When it comes to egg replacement, baking is kind of like a science experiment. If you are new to egg replacement methods and because eggs are so essential to structure in a recipe, try and stick with recipes that aren’t “egg forward” to start (no more than two eggs in the recipe).

2

(released nov 2020)

3

Central to his ongoing quest to unlock his best self, Rich has spent the last eight years convening with unique thinkers in medicine, business, human performance, spirituality, and the arts, broadcasting the enduring wisdom of his guests through his acclaimed podcast.

Voicing Change is a highlight reel of some of the weekly magic that transpires between one of the podcast medium’s most influential hosts and today’s most accomplished—or sometimes most cutting- edge—minds and personalities.

Reading is to the mind what exercise is to the body.

—Joseph Addison

READ • STREAM • LISTEN • REVIEW

COMPASSION

‘Tis The Season for Doing Good and Teaching Kindness

by Allyson Spellman

THE HOLIDAY SEASON IS A WONDERFUL TIME TO TEACH CHILDREN ABOUT THE IMPORTANCE OF GIVING BACK TO THOSE IN NEED, AND SHOWING KINDNESS. Even if you personally don’t have much to give, there are many opportunities to make a difference in the lives of others. It’s never too early or too late to start teaching children about helping others and filling someone else’s day with unexpected joy. The holiday season may look different this year with fewer in-person gatherings and events due to the ongoing COVID-19 pandemic. Along with these changes comes an opportunity to rethink holiday traditions and explore creative ways to spread happiness during this time.

Here are some ways you can look into helping your community and inspire your family to show kindness this holiday season:

A Drive-Thru Surprise The next time your family decides on a drive-thru for a meal or a quick bite, pay for the person behind you. This is one of the easiest ways to do something kind for a complete stranger, and let your kids experience the fun!

It will be sure to raise a lot of questions and create an organic dialogue about how showing an act of kindness can brighten someone else’s day. Also mention how that person may share their experience with others - and that can inspire more people to do the same.

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Help Your Local Animal Shelter If you’re an animal lover (like us), it is a rewarding experience to volunteer at your local shelter as a family.

Often the dogs need to be walked and socialized, which is a great activity for the family. The protocol during COVID may vary from shelter to shelter requiring limited in-person volunteers, but there are still other ways to help.

Ask the shelter what’s on their wish list, and go shopping as a family to pick up the needed items. Also, show how you can use social media for good by sharing pictures of adoptable animals or fundraisers for the shelter on your social channels. Have your kids help you write the post as you share it.

THE HOLIDAY

Recurring Monthly Donations

As you plan your gift list for the holidays, consider YEAR IS AN donations instead of actual OPPORTUNITY TO presents. For a special RETHINK HOLIDAY gift for your child, set up a TRADITIONS AND recurring monthly donation for the organizations you EXPLORE CREATIVE most want to support. Even WAYS TO SPREAD a recurring $5 donation can HAPPINESS. make a difference and can be made on your child’s behalf. You can talk to them about how much the monthly donation is helping to make a difference.

SEASON THIS

Shop for Good There are many products and companies that have a “give back” built into every purchase. Those collective percentages going toward a charity or cause make a huge impact and difference. Tell your kids the “why behind the buy” to create a conversation about thinking beyond the immediate gratification of receiving a gift. Help them to understand it is also a gift of giving back. Amazon Smile is also a great way to choose a charity of your choice, and a portion of everything you buy on Amazon will be donated to that charity every single time you shop. You just need to make sure that you always use the smile.amazon.com URL instead of amazon.com. It’s one of the easiest ways to give and do some good.

Volunteers Always Needed The holidays are a busy time for food banks and very popular times to volunteer. During the pandemic, food banks and food pantries are taking extra precautions to keep volunteers and visitors safe. This may mean that some of the programs and events you might be used to volunteering at may not be happening or may look a little different this year. If you want to volunteer this holiday there are still plenty of needs. Be sure to check with your local food banks to see where they need help, and bring the whole family, when it is safe to do so.

Toy Drive For children, there are few things more exciting than jumping out of bed to unwrap a brand-new toy on a holiday morning. But for families struggling to meet their basic needs, there is often no room in the budget for extra items. By donating new toys to a toy drive, you can help ensure smiles abound this holiday season. Go shopping with your kids so they can help pick out the toys and learn the value of giving and not just receiving.

Sending Encouragement After months of isolation, the holiday season can be particularly a difficult time for seniors. Making holiday cards and notes of encouragement can easily bring a smile! Call your local nursing home and see what you can do this season to bring some joy to their day. Some nursing homes will even assign your cards and letters to one resident so you can keep up with them all year round.

When it is safe, once again how lovely would it be to meet your “pen pal” face to face?

The holiday season is the perfect time to focus on gratitude and giving as a family. It is a great way to help give your children a new perspective on personal blessings. It also shows them there are always opportunities to give back to those less fortunate and change someone’s day for the better. Choosing to focus on doing good during this hectic time of year is a wonderful tradition to start your family that will ultimately build a foundation of kindness to be practiced all year long.

We started Duo Gooders as a way to share our love of animals, the planet, inspiring communities and people making a difference. Through Duo Gooders we share a dual perspective on living a socially good life and making an impact through kindness and compassion.

To learn more visit DuoGooders.com.

NEW SHOW

!

Watch the Duo Gooders Show featuring Allyson Spellman and her 9-year old daughter Shayler—coming to the Plant-Based Network this December!

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COMFORT FOOD: Hello Winter Squash AS THE WEATHER TURNS COLD, GET TO KNOW THIS VERSATILE VEGGIE

by Dilip Barman

There are two kinds of squash—summer and winter. I like summer squash like zucchini, zephyr, crookneck, or patty pan, but not as much as the more flavorful, hard winter squashes like honeynut (so sweet and creamy!), kabocha, buttercup, butternut, acorn, turban (particularly eye-catching), pumpkin, and spaghetti.

I love winter squash all by itself— I used to eat it with vegan “butter” and sometimes cinnamon or cocoa. But because I don’t cook with oil anymore (except for tiny amounts to coat cast iron, etc.), I just enjoy it all by itself, or maybe with cinnamon, stuffed with vegetables, or with a sauce.

Not only are many varieties quite attractive and tasty, but squash is more importantly a nutritional powerhouse: a source of vitamins A, several B vitamins, C, and K, and various minerals and phytochemicals that fight disease and keep us healthy. It is also a good source of fiber and even low on the glycemic index (not contributing to a rapid rise in blood sugar).

SELECTING WINTER SQUASH I’ve found almost all squash in the markets to be excellent, but be sure that the winter squash you buy has no soft spots. I store them on the countertop and they last for at least a month or two, but they can be refrigerated to stay fresh even longer.

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PREPARING WINTER SQUASH Squash is a good friend of those who enjoy home cooking but feel that they don’t cook well or who don’t want to spend much time in the kitchen. One easy way to prepare winter squash is to simply cut it in half widthwise, spoon out the seeds in the center, stab it a few places to let out built-up steam, and roast, cut side down, in a tray with ¼" of water, in a preheated 375°F oven for 45-60 minutes or longer, until a fork can easily pierce it.

My new favorite way, however, shorter and without the risk of cutting a finger (!), was shared by my friend and plant-based author and coach Lani Muelrath: rinse the squash and put it in a pressure cooker on top of a trivet so it doesn’t touch the sides. Put in ½ cup of water and let the pressure cooker go for only 8 - 12 minutes. On my Instant Pot, I use the pressure steam mode.

After you carefully release the pressure and remove the squash, a butter knife easily cuts through the squash so you can remove the seeds easily and serve or continue to prepare the squash.

Dilip Barman has been involved with plant-based eating for decades, and is the host of the new show on the Plant-Based Network, So Many Cooks.

FOR INSPIRATION AND GREAT RECIPES, CHECK OUT: Dillip’s searchable food blog: dilipdinner.blogspot.com Squash recipes in this issue’s Holiday Comfort Food The new FREE Plant-Based Network Recipe Club: www.plantbasedrecipe.club and many of the Plant-Based Network shows!

ACTIVITIES-4-KIDS

SANTA’S

BANANA BERRY PANCAKES! A SPECIAL TREAT for the whole family to make on Christmas morning are these super cute Santa pancakes!

Mom or Dad: make a stack of your favorite pancakes either from a mix or from scratch – banana pancakes would be a great choice! Then let the kids decorate their own pancakes with red raspberries or sliced fresh strawberries for Santa’s hat, a raspberry, cherry, or small candy for his nose, bananas and raisins for eyes, and more bananas for his beard.

For the final crowning touch, make the trim on the hat with Reddi-wip Non-Dairy Coconut Whipped Cream.

If Santa’s elves can’t find Reddi Wip, no problem! There are multiple non-dairy alternatives: just scoop one of the following into a ziplock bag with a corner snipped off, and pipe away: So Delicious Dairy Free Original CocoWhip, whipped Silk Dairy Free Heavy Whipping Cream Alternative, or google vegan whipped cream for even more creative alternatives!

VOILA AND HO HO HO!

A new holiday tradition Santa himself would be proud of!

HOLIDAY SCAVENGER

HUNT

WRAPPING PAPER

HOLIDAY CARD

SANTA HAT

TREE ORNAMENT

ANGEL

MITTENS

BOW

WINTER HAT

CANDLE

JINGLE BELL

COOKIE

CANDY CANE Plant-Based Spotlight

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SUSTAINABILITY

PICK IT UP: HOW MASS SCALE CLEAN-UPS INSPIRE CHANGE

by Angela Jelita Richardson

I feel it’s important that every country has one day a year dedicated towards taking action and volunteering to raise awareness to the very serious problem of littering and plastic.

“Selamat Hari Bersih Indonesia!

(Happy Indonesia Cleanup Day!)”

a teacher at a preschool in Indonesia’s capital of Jakarta exclaimed to her students as they gathered early on Saturday, September 21, 2019, to clean up their local neighborhood.

This was the scene at 133 locations across the sprawling archipelago of Indonesia at last year’s Hari Bersih Indonesia. Over 900,0000 volunteers braved the early morning, local traffic, and even haze from forest fires in some provinces, to make a stand against littering and plastic waste in the Southeast Asian nation of 237 million people.

The group of about 50 enthusiastic young children prepared for the clean-up by putting on blue gloves and white pins, before listening to a briefing by their teachers about what items are recyclable and should go in the marked sacks.

At 7am, the group started picking up garbage in their local area for a period of two hours.

Last year, our volunteers collected 45,254.53kg of litter from streets, rivers, countryside and oceans, in 28 provinces, including Bali, Jogjakarta, Sumatra, Sumbawa, Kalimantan, Sulawesi, and Papua. All litter collected was immediately picked up by the local environmental departments, with recyclables sent for further sorting at local waste banks.

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gathered 1 million volunteers Our volunteers come in a city of 10.7 million. The from all walks of life, experience we gained from from students, teachers, running this for seven years, communities and NGOs, to along with the momentum CEOs and business leaders, the event built, was the such as business mogul inspiration for my team and Edwin Soeryadjaya, who I to launch the nationwide was spotted cleaning up in clean-up event South Jakarta, last year. alongside former Over 900,0000 vice-presidential volunteers braved candidate, the early morning, In Indonesia, environmental Sandiaga Uno, local traffic, and education is still who stopped even haze from not part of the to pick up litter forest fires in national syllabus after an early some provinces, – another to make a stand morning bicycle program of against littering ride. They were ours aims to and plastic waste. accompanied by integrate an Mayor of South environmental Jakarta, Isnawa Adji, an sustainability module into advocate for the movement, the national curriculum. who also spoke about the With 9.4% of the population importance of this event living below the poverty at our zero-waste Closing line (2019), single-serve Ceremony, which took place packaging solves an directly afterwards at a park economic problem for many in South Jakarta. who live hand-to-mouth. But without adequate education This monumental event took on the topic, as well as my small team at Indonesia the lack of a centralized Indah Foundation six recycling system, the months to prepare. Working country is literally drowning with communities, NGOs, in plastic, as you may have schools, businesses and seen from images and government organizations, videos of Bali’s oceans filled we engage passionate with plastic that went viral. individuals to act as team leaders of each location, Everywhere I’ve traveled in who help to gather a team this beautiful archipelago of volunteers for their site. of 17,000 islands, I’ve seen We train each team leader the same problem. Plastic to ensure they conduct a waste litters beaches, safe and successful cleanmountaintops, city streets up, including understanding and under the ocean on which items can be recycled, once pristine coral reefs. as well as what to do in the Traveling across the nation, event of a natural disaster. whenever I noticed this problem, I would grab a bag Prior to Hari Bersih Indonesia, or a cardboard box and in 2013 I founded Clean Up start picking up rubbish.

Jakarta Day, which in 2018

WHAT IS THE PROBLEM WITH PLASTIC?

1 Every single piece of plastic ever created still exists in the world today. Fifty percent of the plastic we use is used once and then thrown away. More than 1 million plastic bags are used every minute and then thrown away. In two decades, scientists predict there will be more plastic in the oceans than there are fish.

2 In the ocean plastics break down into microplastics, which are ingested by marine life and then by humans. They are still studying the effects this is having on us and the animals, but many suggest it could be the reason why marine mammals and humans are struggling to procreate.

3 Marine animals and birds eat the plastic waste by accident, which can end up killing them. In some places, they have done autopsies on sea birds to find 20+ pieces of small plastics in their stomachs.

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Locals would always look on before coming up to me asking why I was doing this. I would explain the problem and ask them to help.

And their reaction was always a strong one— from not even noticing the colossal problem sitting right underneath their noses, to standing bemused before a mountain of collected garbage an hour later, scratching their heads.

I could always see a light bulb go off as they finally realized the scale of the problem, and that they had to become part of the solution.

And this is why I feel it’s important that every country has one day a year dedicated towards taking action and volunteering to raise awareness to the very serious problem of littering and plastic. Picking up litter is the simplest, most eye-opening experience one can have towards realizing the problem exists, and is the first step towards initiating a change in mindsets towards caring for the environment and reducing our consumption of single-use plastics.

THINKING OF STARTING YOUR OWN LARGE-SCALE CLEAN-UP EVENT? Here are some pointers to get you going:

1. R each out to communities, NGOs, and schools Preparing a big clean-up is a lot of work, and you will need to engage as many communities as possible to get more people involved. Contact schools and organizations who are concerned about the environment and enlist them to start their own clean-up sites in their local areas.

2. Power to the people Each team of volunteers should be led by a team leader, who will act as your point of contact for their team. This person will be in charge of managing their team, ensuring they have all the information they need for the big day, as well as making sure all trash collected gets picked up by the relevant authorities.

3. Stay organized

5. Stay social

Keep spreadsheets of all confirmed teams, including their locations, start and end points, how many volunteers they're targeting, and any other important details. This will help you to keep on top of your game, especially once volunteer numbers start to reach into the thousands!

Create social media accounts (Facebook and Instagram were most useful for us) to keep in touch with volunteers and anyone who may be interested in finding out more. If you can, create a website with a form for communities to enlist their organizations. Use your social media to get your volunteers excited in the final weeks before the big day, and to share photos and videos from all the locations who joined in the fun.

4. Get the help of sponsors To cover costs of providing gloves, reusable sacks for the collection of waste, and any other additional items you'd like to provide your volunteers (we gave all of our volunteers pins, and our team leaders got t-shirts, hats, reusable tote bags, reusable drinking tumblers and bamboo straws), ask for the support of businesses who are concerned about the environment.

Companies will have a CSR (corporate social responsibility) budget for these types of activities. Make sure you provide benefits for them to sponsor you, including having their logo on any marketing materials.

Angie is a journalist, content creator, and environmental activist in Southeast Asia. She is the founder of Indonesia Indah Foundation, a non-profit organization in Indonesia that empowers people to become agents of change for the environment. She also bridges her passions of food, the environment, and consciousness on her show Feed Earth Spirit, available on the Plant-Based Network.

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Plant-Based Events LAUNCHES! As part of its mission to help grow the plant-based movement, the Plant-Based Network has just launched Plant-Based Events, a new division focused on helping organizations to develop and market plant-based events around the world, such as vegfests, conferences, cooking classes and more. Helene Greenberg, the founder of the Triangle Vegfest, who also manages several other popular vegfests, has come onboard as the Director of PlantBased Events.

In addition to in-person events, Plant-Based Events will help organizations to take their events online, including webinars, web summits and virtual galas. The Plant-Based Network has helped to develop three summits already in 2020, including the Farmed Animal Conference E-Summit (FACES), hosted by Animal Place, the Green Apple eSummit + Gala, hosted by the Coalition for Healthy School Food, and the Plant-Based Business Summit, hosted by Plant-Based Entrepreneurs.

COMING EVENTS The Last Pig Movie Viewing and Fundraiser

november 27 – december 4, 2020 •

Nashville Vegfest June 12, 2021 •

Asheville Veganfest October 3, 2021

Making a Difference for Kids: THE COALITION FOR HEALTHY SCHOOL FOOD

by Amie Hamlin Following a healthy whole food plantbased diet increases our immunity, and it’s important that we do everything we can to protect ourselves from COVID-19: wear masks, wash hands, stay away from physical crowds, and eat healthy. sponsored by

The Coalition for Healthy School Food is one of only two non-profit groups in the country that focuses exclusively on getting vegan food on school menus, as well as providing nutrition education to the entire school community.

How we have adjusted our services during Covid-19 We have been conducting a lot of virtual education this past summer, and will continue doing so throughout the year. Our classes are family cooking classes including "Healthy Cooking" with Darshana and "Italian Cooking" with Esther; exercise classes including "Hip Hop & Health" with Major King and "Animal Pose Yoga" with Emani Parsons (both of which include a nutrition component); a four week series on "Food & Race" for different age groups; and a weekly tour of Catskill Animal Sanctuary.

Your support will help us provide our programming to schools around the country.

For more information contact Amie Hamlin, Executive Director amie@healthyschoolfood.org • 631-525-3650 The Coalition for Healthy School Food (CHSF) is a 501 (c) (3) nonprofit

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with

Dr. Milton Mills, MD

FROM THE DOC

WHAT SUPPLEMENTS SHOULD I TAKE FOR COVID-19?

While the good news is that great progress is being made with coronavirus vaccines, many thousands of people are still likely to fall ill from the virus well into 2021. We asked Dr. Milton Mills, a prominent plant-based physician, “What supplements should people take to protect themselves from the coronavirus?”

Dr. Mills said “If you have loved ones challenged by Covid, have them begin taking these supplements IMMEDIATELY": • NAC (N-acetyl cysteine): 600-750mg twice/day (he recommends Country Life or GNC brands) • D3: 5000IU per day

Supplements can be a safe and effective line of defense

OPTIONAL BUT EFFECTIVE:

• Quercetin: 500mg per day •E lderberry Elixir: 1 Tbs per day, or capsules

ANTI-CLOTTING NUTRIENTS and SUPPLEMENTS:

• Vitamin E: 400 to 800IU per day

• Zinc: 25mg per day • Selenium: 3 Brazil nuts per day or Selenium supplement

• Flax

Seed Oil (omega3 oil): 1 to 2g or an equivalent amount of ground flax or chia seeds per day

• Vitamin C: 500mg twice/day

• Algae-derived DHA/EPA oil: 1g per day

• Multivitamin: 1 per day

• Mushrooms: as a regular part of your meals to help modulate/prevent cytokine storm or imbalance

Building up your immune system can

have lasting benefits

• Curcumin: 500mg to 1g per day Dr. Mills also wholeheartedly endorses a whole food, plant-based diet for optimal health and nutrition, and to best protect against any chronic or acute illness.

Dr. Mills is a graduate of Stanford University School of Medicine and a practicing ICU and general medicine physician in the Washington, DC metro area. www.drmiltonmillsplantbasednation.com This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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HOLIDAY FUN & UNIQUE GIFTS Why not give your friends and loved ones something to support their

HERE ARE JUST A FEW OF OUR FAVORITE IDEAS!­ AMBIANCE IS EVERYTHING Candle No. 1

They aren't mad at coffee, just disappointed. " I fell into the commonly held belief that coffee would allow me to do more and do it better. Soon, I was drinking 3 cups of coffee per day and began to experience anxiety, jitters and really poor sleep which led to a variety of other negative side effects.

I t turns out caffeine blocks the adenosine receptors affecting your ability to get deep sleep. In addition, the jolt of adrenaline and manipulation of your mood cause the shakes, crash and dependency which is terrible for high performance in the office or at the gym.

I loved the morning ritual, but I felt like if I was going to drink something every morning, it should be more than just a vessel for caffeine. So, I set out to make something better."

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Every breath you take… " Peace of mind can be hard to find. In our busy lives, it's difficult to take those moments to breathe in and out, easing our bodies and minds into relaxation. With this special necklace, though, you can wear a reminder to do just that every day.

I nspired by a conversation with a flutemaker who taught them about ancient Japanese monks and their breathing techniques, Todd and Vanessa Steinberg created a pendant that encourages slow, conscious breathing.

S imply exhale through the pendant (don't worry, it's not a whistle), and you'll soon find yourself in the midst of a mini meditation—your heart rate slows, toxins are said to be released, and you return to the present moment, where you belong."

Instantly calm your senses with soothing lavender, creamy vanilla and sandalwood with a touch of crisp bergamot. When you need to destress fast, grab our customcrafted candle and strike a match. (The pretty packaging doesn’t hurt either).

Crafted from sustainable vegetable wax and an all-cotton wick; hand-poured in the USA.

GIVE GIFTS FOR A BETTER WORLD

Have a product that you want to share?

AND A BETTER LIFE

CLICK HERE

HEALTH and WELLNESS this year?

Stay Warm with BAM BAMBOO BEANIE HAT

License To Chill Set – STRESS RELIEF " This meticulously curated set proactively addresses the origins of our stress response.

You’ll feel calmer, think more clearly, and sleep more soundly.

•C hill The F* Out – serotonin-boosting stressbusting ingredients targeting cortisol levels.

It tastes like peppermint hot chocolate • F ollow Your Gut – adaptogen-infused blend containing the anti-inflammatory Turmeric as a base, with stress-reducing Astragalus Root •A shwagandha Root – powerful and immediate calm-inducing effects. It’s our go-to natural remedy for balancing stress response and adrenal fatigue.

I ncluded farmacy tools: Black vegan leather pouch, gold custom dosing spoon, plus single servings of Chill The F* Out and Follow Your Gut."

This unisex beanie hat offers insulating warmth that’s almost weightless, softness to rival cashmere, and is stretchy for a great fit and comfort.

Plus the beanie hat has all the benefits of bamboo – gentle on sensitive skin, thermo-regulating, and moisture managing, so great for getting active.

And the look, that’s up to you. With turned back cuff, without, pulled down, slouchy at the back, it seems to look good every which way.

Shower Steamers – WOODLAND REVERIE Turn your shower into a blissful break with these soothing essential oil cubes in earthy, woodsy scents. Use as a body scrub, or just place one in the corner of the shower or shelf. Looks-wise, they're a treat, and their aromatherapy ingredients can’t be beat: all-natural, vegan ingredients (even the colors are made from seeds, roots, and minerals).

Boxed like a selection of sweets, the set makes a luxurious, energizing gift for anyone who thinks bathtime should be a ritual, not a routine.

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TV SHOW GUIDE The Plant-Based Network has a variety of lifestyle and entertainment TV shows in different categories with new shows and episodes added every week, so check back often.

We also have specials, music videos, and more. Watch them all on our website, as well as on popular streaming TV platforms including Roku TV, Apple TV, Amazon Fire and on your iPhone or Android mobile device.

Cook Vegan for Me Travel the world with host Erik Hastings as he challenges non-vegan chefs to prepare a completely vegan meal for him and the locals who aren’t used to eating plant-based meals.

The Colorful Home Cooking Show The Colorful Home Cooking Show with Chef Gabrielle Reyes of One Great Vegan will have you singing along to create colorful recipes and flavor-filled meals every day. Each vibrant recipe from Chef Gabrielle Reyes is nourishing, gluten-free, plant-based, simple to make, and of course, mouth-watering. With every bite, your tastebuds will be jammin’ with food and music that heals your body and feeds your soul.

EatMoveRest Get healthy by going back to the basics of eating, moving, and resting with Dusty and Erin and Stanczyk. EatMoveRest is about going beyond the kale to build a lifestyle that you can maintain for a lifetime, free of restriction and counting calories, and full of color, abundance, and energy!

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STREAM and WATCH NOW INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! Pauli Broccoli and Friends Join Pauli Broccoli on his exciting adventure as he makes lively fruit and vegetable friends from all walks of life! This fun, educational series will get young children interested in and excited about healthy eating habits, and will also introduce them to different countries around the world.

Nutrition Facts Hosted by Dr. Michael Greger, MD, founder of the popular research site nutritionfacts.org and author of the best-selling book, How Not to Die, the Nutrition Facts Show presents the results of the latest in peer-reviewed nutrition and health research in a way that is easy to understand.

The Skeptical Vegan Striking more of a Vegan Variety Show feel and sitcom all in one, tune in for vegan survival tips, easy fast-food hacks, interviews with vegan celebrities, black coffee, and laughs with Eric C Lindstrom, author of The Skeptical Vegan and The Smart Parent’s Guide to Raising Vegan Kids.

Vegan Mashup Starring three hit cookbook authors (Terry Hope Romero, Toni Fiore, and Miyoko Schinner) and a featured guest chef, Vegan Mashup is a fabulous vegan cooking series that’s making veggie food accessible to all. From bright beginners to veggie vets, each show has recipes and cooking tips for every taste, skill-level, and budget.

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TV SHOW GUIDE The Vegan Roadie Follow celebrity chef and author Dustin Harder as he travels around the world visiting vegan restaurants, cafes and more to celebrate the one thing everybody loves—delicious food!

What I Ate : West Coast Volunteers with The Humane League visit their favorite vegan restaurants in cities across America.

Yoga and Compassion Connection Learn yoga and compassion from Anna Ferguson, a co-founder of World Peace Yoga, a yoga practice that inspires manifesting the most exquisite version of one’s self through developing intuition, empathy and compassion.

We are committed to developing and airing NEW TV SHOWS EVERY MONTH!

COOKING • TRAVEL • HEALTH • FITNESS • MUSIC • FAMILY • EDUCATION and MORE!

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STREAM and WATCH NOW INTERNET

So Many Cooks in the Kitchen!

Learn about healthy and delicious whole food plant-based cooking with a group of instructors from Food for Life, an award-winning nutrition education and cooking class program, developed by the Physicians Committee for Responsible Medicine (PCRM), that provides an innovative approach to diet-related chronic diseases.

Plant-Based Profits Shawn Stratton and Ronnie ‘Tsunami’ Gandiza interview the entrepreneurs behind some of the world’s most well known and valuable plant-based/vegan companies. Discover the origin stories, challenges, and successes behind the brands and what their founders are doing now.

Nourished with Kimber Dean Nourished is a cooking show about creating whole food, plant-based recipes from simple ingredients. Nourished recipes are all from the Happy Cookbook series by Chef Kimber Dean, and are vegan and allergy friendly.

They are also free of free of gluten, dairy, soy, corn, hydrogenated oils, added sugar and preservatives.

Cooking with Kathy Hester Hang out with best-selling vegan cookbook author and appliance guru, Kathy Hester, in her own home kitchen while she shows you how to make your favorite dishes plant-based and full of flavor. Kathy is very inclusive and always has recipe alternatives for allergies like gluten, soy, and nuts, plus she has options to make recipes oil-free, salt-free, and even refined sugar-free!

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TV SHOW GUIDE

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! So Many Kids in the Kitchen Watch 8-11 year-olds (and a 4-year-old on occasion) whole food plant-based vegan children in their kitchens demonstrating tasty, fun, and easy kid-tested, kid-approved, and often kid-developed, dishes.

They talk about nutrition too, as they go kitchen-to-kitchen. Sound familiar? They are all children of So Many Cooks in the Kitchen!

Jane Unchained JaneUnChained News is a non-profit news network for veganism, animal rights and the climate. More than 70 citizen journalists go LIVE around the world with the latest in vegan cooking, plant-based restaurants, conferences, galas and… of course… animal rights protests and marches!

Broiled Grapefruit Old recipes aren’t just words on a page. They’re the tastes, flavors and textures of the foods that bring us back to a certain place in time, and we all have our favorites. Join Laura Crotty, a culinary professional and food journalist, for a walk down memory lane as she shares her favorite vintage recipes, cooking tips and tricks.

Feed Earth Spirit Follow journalist and environmental activist Angela Jelita on her journey as she bridges her passions of food, the environment, and living with a deeper connection to consciousness.

NEW!

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find us on :

popular streaming TV channels — mobile devices — any web browser!

INTERNET

🤔💡🎬

HAVE A SHOW YOU'D LIKE US TO CONSIDER? We'd love to hear about it!

Go to plantbasednetwork.com/pitch-a-show

Cooking with Barry

COMING SOON!

Join Barry the Vegan as he shares his love of plant-based food and new experiences! Barry knows first-hand the transformational power of food and is on a mission to show you how delicious a plant-based diet can be.

More than just a cooking show, “Cooking With Barry” will be packed with interviews, celebrity appearances, nutrition & medical experts, and much more, all in his unique & fun “Barry the Vegan” style.

Rated V Plant Based Dining

COMING SOON!

Want to know where the best vegan-friendly cities in Europe or the US are?! Or learn how to make easy vegan recipes and more about the plant-based lifestyle? Join Eunice Reyes as she shows where you can eat some of the best vegan food around the world, enjoy city guides, learn new recipes and listen to vegan product reviews.

It's All About the Flavor

COMING SOON!

Learn how to coax the maximum flavor from plants and build complexity by combining them in ways that deliver over-the-top textures, smells and tastes. Chef and cookbook author Robin Asbell demonstrates how to make all your meals more flavorful.

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The mission of the Plant-Based Network is to help grow the plant-based movement, including the businesses and organizations that support it, so everyone can enjoy better health and a greener planet.

SIGN-UP FOR THE PLANT-BASED NEWSLETTER TO FIND OUT WHEN OUR NEW SHOWS LAUNCH!

TV SHOW GUIDE

We invite you and your family to watch the Plant-Based Network for FREE!

Duo Gooders

COMING SOON!

With a love for animals and the planet, mommy and daughter DUO GOODERS Allyson and Shayler report on how people are inspiring communities and making a difference now and for future generations.

Jazzy Vegetarian

COMING SOON!

Busy home cooks, rejoice! Jazzy Vegetarian, Season Five highlights tasty, plant-based meals. From Sunday Brunch—to a Garden-Fresh Dinner—to a Chocolate Extravaganza, Taste award-winning host Laura Theodore—with help from celebrity guests like Lidia Bastianich, Rickey Medlocke, Julieanna Hever and Victoria Moran—shows viewers how to cook healthy, delicious vegan food for family and friends!

The Sarina Farb Show

COMING SOON!

Curious how plant-based diets are political? Join Sarina Farb as she breaks down the latest news and updates about what policies, laws, and regulations are being passed in food and agriculture realms and how they impact our health, animals, and the environment.

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How Do You Chill?

THE LIFESTYLE & ENTERTAINMENT TV NETWORK FOR PLANT-BASED LIVING

If you’ve been wanting a network that promotes plant-based living, with no meat, dairy or drug advertising, you found your place to chill. Our goal is to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet.

Our shows cover a wide variety of topics such as cooking, travel, health, fitness, music, comedy, kids, education and shopping. And new shows from around the globe are continuously being added.

So grab the popcorn and check out the Plant-Based Network for free on Roku TV, Amazon Fire, Apple TV, phone apps, and any web browser!

WATCH PLANT-BASED SHOWS ON THE GO! Download the FREE Plant-Based Network App on your phone today!

Apple

Android

PlantBasedShows.com

SPOTLIGHT INTERVIEW with

Laura Theodore The Jazzy Vegetarian

Laura Theodore is a recognized public television personality, vegan PBS celebrity chef, nationally renowned jazz singer and award-winning cookbook author. She is co-creator of the highly successful Jazzy Vegetarian vegan cooking series on national public television, and Season Five will be coming soon to the Plant-Based Network!

Why do you follow a plant-based (vegan) diet?

ideas so that everyone would have the opportunity to watch and/or listen on a regular basis. That is why we are so excited about the I strongly believe that eating “animal-free” upcoming premiere of Jazzy Vegetarian on is healthier for us, the planet and, of course, PBNet! In each episode of our award-winning, the animals. The easier it is to adopt a vegan plant-based public television series, Jazzy lifestyle, the more people will choose it. That Vegetarian, I prepare vegan recipes that is why I have made it my mission to share satiate and fill cravings for food that delicious and easy-to-prepare vegan is scrumptious and nutritious. Each recipes. Many home chefs are now "HUNGRY GUY" season features delicious dishes and looking to add more vegetables, BURGERS full menu plans, along with celebrity fruits, grains, and legumes into their WATCH LAURA guests or renowned plant-based weekly menu plan, serving at least experts­—all served up with tasty music PREPARE THIS one wholly plant-powered meal each on the side!

PLANT-POWERED week. It’s good for the animals, the WONDER

environment, and your body!

What started you on your plant-based journey, and how long have you been vegan?

I stopped eating red meat – way back in the early 1980’s. I had been experimenting, on and off, with eating more vegetarian meals for about 2 years and I was walking by a fast food restaurant one day – and it dawned on me – I no longer wanted to eat meat! Several years later I gave up chicken, then eventually cut out fish, eggs, and dairy products and now I am vegan for almost 12 years.

Jazzy Vegetarian EPISODE 510

What made you want to develop, produce and host your television and radio shows, Jazzy Vegetarian?

I wanted to create accessible platforms to share vegan recipes, cooking tips, and eco-friendly 60

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Jazzy Vegetarian Radio (my weekly podcast radio show) focuses on entertaining and informative interviews with respected doctors, nutritionists, vegan cookbook authors, renowned plant-based chefs, musicians, actors, animal rights groups, environmental activists, and many more. The podcast airs on UnityOnlineRadio.org every Thursday at 3pm EST. In what ways has your PBS television show helped people?

I think the show has helped people by making easy vegan recipes available to anyone who is looking for plant-based alternatives.

The show guides people who are deciding whether to follow the plant-based path, but we share plenty of inspiration for long-time vegans, too.

WATCH

LAURA cook HERE

What are some of the biggest misconceptions you hear regarding a vegan diet?

The biggest misconception is that plant-based food tastes blah. Quite the contrary! Our mission has been to provide tasty vegan recipes that are inspired by traditional American dishes. My newest books, Vegan For Everyone and Laura Theodore’s Vegan-Ease, do just that­—unite my love of compassionate cooking with deliciously simple recipes that anyone can prepare. Vegan food is exciting, enticing, flavorsome, satisfying, fun—and they can be easy too!

How does someone get started on a “plant-centric” diet?

Being the host of a long-running public television program focused on delicious vegan cooking, I am often asked: How do I get myself and my family started on the path toward eating a vegan diet? Good question!

I suggest starting out serving plant-based meals for dinner by preparing vegan versions of hearty family favorites like chili, lasagna, soup, pasta, casseroles, or even vegan burgers. When food shopping, take a moment to explore the rainbow of colors that fresh produce has to offer. Try adding one new vegetable or fruit to your cart every month to make your journey toward a vegan diet more varied and fun!

If you would like to start baking eggand dairy-free cakes, muffins, and quick breads, try using mashed bananas, ground flaxseeds (1 tablespoon ground flaxseeds mixed with 3 tablespoons water for replacing one egg), applesauce (I use fresh apples, seeded and chopped and the puréed in the blender), or whipped organic tofu to replace eggs in your baked goods recipes. If a baked goods recipe calls for just one egg, in most cases you can just leave the egg out and your recipe will still be perfect!

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FLATBREAD MINI-VEGGIE PIZZAS perfect as an appetizer or main course featured on SEASON 8 of Jazzy Vegetarian on PBS

Replacing dairy milk has never been easier!

Plant-based milks are now readily available in all major supermarkets. Rice, soy, almond, cashew, coconut, and oat dairy-free milk and cheese substitutes are now widely available and they all work beautifully to replace dairy milk or cheese in any recipe. If you love chocolate, vegan dark chocolate is available in most supermarkets and can be used for desserts, baking, and snacking!

What is one of the most asked questions you get, in regards to a vegan diet?

I have been asked on several occasions: “Do you have to give up desserts when you go vegan?” I say…oh no! Many plant-based desserts taste even better than the dairyand egg-laden versions!

What is a favorite quote or words of wisdom?

“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”

— THOMAS A. EDISON

If you could only share one message around the world, what would that be?

TODAY is the day to start living more compassionately!

Ms. Theodore is author of five cookbooks, including Jazzy Vegetarian’s Deliciously Vegan, which won silver medals at the 2018 IBPA Benjamin Franklin Awards, Midwest Book Awards and the 2019 Living Now Book Awards. Her highly-anticipated new cookbook, Vegan for Everyone: 160 Family Friendly Recipes with a Delicious Modern Twist, is Laura’s newest book, released by Scribe Publishing Company.

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" If I had to choose my favorite dessert of all time, this would be the one. A maple-y vegan variation of my original rendition (based on my grandma’s chocolaty recipe), this Maple-Chocolate Pots de Crème is so creamy, your guests will not believe

that it’s based in (shhhh) tofu! BONUS: it takes only 10 minutes to prep!"

Maple-Chocolate Pots de Crème makes 6 to 10 servings

Ingredients: ¾ cup unsweetened dairy-free milk

1 cup vegan chocolate chips (55% to 75% cacao)

14 ounces firm or extra-firm regular tofu, drained and cubed

Fresh raspberries, for garnish (optional)

2 tablespoons maple syrup

Mint sprigs, for garnish (optional)

1 teaspoon vanilla extract

THESE MAKE A QUICK, BUT ELEGANT PRESENTATION FOR A HOLIDAY GATHERING

directions: Put the dairy-free milk in a small saucepan and bring to a simmer over medium-low heat. Put the tofu, maple syrup and vanilla extract in a blender, and then add the chocolate chips. Pour in the simmering dairy-free milk and process for 45 seconds to 1 minute, or until completely smooth.

Spoon or pour the mixture into eight to ten mini dessert glasses or espresso cups—or six to eight small dessert bowls—and garnish with a raspberry and mint sprig, or a single chocolate chip. Refrigerate for 4 to 6 hours. Serve cold.

Recipe from Vegan For Everyone, by Laura Theodore, ©2020. Published by Scribe Publishing Company. Reprinted by permission.

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CELEBRATE THE PLANT-BASED LIFESTYLE!

B E C O M E

A

P L A N T - B A S E D

Whether you love the plant-based lifestyle or are just curious, we invite you to explore our website, www.plantbasednetwork.com­ —your hub for plant-based living!

You will find great plant-based and vegan recipes in our Plant-Based Recipes Club, local and online Plant-Based Events around the world, interviews, transition resources and much more!

F A N

FANS CAN ACCESS:

RECIPES

COURSES

EVENTS MOVIES

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RESOURCES

TO LEARN MORE, VISIT: www.PlantBasedFans.com

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