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CONTENTS VegWorld Magazine - November 2013

THE FUN SIDE OF VEGGIE LIVING 7 Vegan Hot Sheet 13 Vegan 101 16 Yoga For The Veggie Soul 17 Fit Quickies 22 No Dairy Required: Great Chocolate is a Matter of Chemistry

FAMILY & LIFESTYLE 24 Why You Might Want to Swap Fido’s Bacon Treats for Beans and Rice

Learn the art and science of creating decadent chocolate confections that put an end to the myth of “vegan deprivation.” pg. 22

ORDINARY PEOPLE/ EXTRAORDINARY RESULTS 65 Climate Change: How We Can Save Ourselves by Addressing the “Elephant in the Room”

Find out how a vegan diet helped radio and television personality Robin Quivers win her battle with cancer. pg. 29

MAIN FEATURE 29 The “Vegucation” of Robin Quivers: Exclusive VegWorld Interview We have less time than you think to save ourselves from global warming. Learn the simple solution the powers that be have long ignored. pg. 65

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CONTENTS VegWorld Magazine - November 2013

RECIPES FOR FOODIES 40 Marrakesh-Blend Squash Soup 42 Mixed Veggie Grill with Tangy BBQ Sauce 44 Scallion-Tomato Tofu Scramble 45 Spicy Roasted Cauliflower with Pimenton 48 Hearty Lentil Loaf

Stay strong this holiday season with two exercises that will keep you right on track. pg. 17

50 5 Minute Cranberry Relish (Raw) 51 Zucchini Mushroom Loaf (Raw) 53 Green Beans Almandine with Crispy Leeks (Raw) 56 Raw Holiday Elixir 57 Curried Pumpkin Soup 58 Candied Pepitas 60 Fresh Cranberry Sauce

Learn from our pick of the month how to put more “Gratitude” in your life. pg. 72

61 Apple Walnut Stuffing (Raw) 62 Green Apple Salad (Raw) 63 Walnut Butter Dessert Bars (Raw)

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack 72 Reviews and Recommendations Vegworld’s Pick of the month Veggie World Travels

Want to serve up these scrumptious green beans on your Thanksgiving table? Get the recipe on pg. 53

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CREDITS VegWorld staff

Founder/ Publisher Steve Prussack Associate editor Julie Varon Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee Media Raw Edge Productions

Contributing writers

Janice Stanger

Lani Muelrath

Ally Hamilton

Chef AJ

Mark Reinfeld

Brian Patton

Dr. Armaiti May

Cherie Soria

Robin Quivers

Robin Tierney

Jenny Ross

Dr. RIchard

Oppenlander

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EDITOR´S NOTE om A message fr of the Founder azine, VegWorldMag ack Steven Pruss

T

hanksgiving. For some, a difficult time of the year.

We spread a message of compassion in our magazine yet millions of turkeys are served on dinner tables throughout the United States. We say thanks for the many things in our lives, but the outcome isn’t as optimistic for the turkey at the head of the table.

I

used to travel home across the United States to spend time with my family during Thanksgiving. The last time was about 8 years ago, when family members complimented and sang praises about how well my brother-in-law carved the turkey. It was difficult for me and I had to leave the table. I called some like-minded friends as I paced outside the house, asking them how my

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tude. mbrace grati e to e m ti a g is ng?”

“Thanksgivin much sufferi so h it w t a th do How can we

family could have so little compassion.

extraordinary, healthy and cruetly-free.

I

s I write this, VegWorld Magazine is about to launch a nationwide radio show. We will spread the same messages from our magazine to millions across the US. Stay tuned to our Facebook page to find out more so you can tune in. We will cover more about this in upcoming issues.

love my family. But from that day forward, I decided it best to just not spend time with them during a holiday where so much attention is paid to the meal, rather than an attitude of gratitude.

W

e included an incredible amount of veg-friendly recipes to make your holiday

A

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Vegan Hot Sheet hip and happening vegan stuff

Australian “Make A Difference Insurance”

OFFERS DISCOUNTS TO VEGETARIANS

T

he words “insurance company” and “compassion” aren’t usually uttered together in the same breath. But an Australian-based insurance company is about to change that. Make A Difference Insurance, with offices in Sydney and Melbourne, will be receiving a Compassionate Company from PETA (People for the Ethical Treatment of Animals) for offering an astonishing 20 percent discount on life insurance premiums to clients who adopt a healthy vegan or vegetarian diet.

“The range of serious diseases linked to eating meat, eggs and dairy products makes non-vegetarians a high risk for insurers”, says PETA Australia

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Director of Campaigns Jason Baker. “By encouraging policyholders to go vegetarian with a sizeable discount on their premiums, Make A Difference Insurance is offering them a way to save money and possibly their lives.”

According to news reports, the promotion is the brainchild of Make A Difference Insurance Managing Director Brian Jones, himself a vegetarian.

Jones points out that because life insurance premiums are based on several factors, including family medical history, alcohol and tobacco use and other lifestyle choices, health-friendly vegetarian and vegan diets should also figure into the equation.

In accordance with a growing body of scientific evidence, Jones cited a lower incidence of heart disease and some types of cancer and attributed some of a plant-based diet’s protective qualities to the higher amounts of antioxidants and fiber.

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VEGAN HOT SHEET: HIP AND HAPPENING STUFF

S I N G A P O R E : VEGAN FOOD JOINT Attracting Celebrities

N E W

Z E A L A N D :

Parents Demand Better Kids’ Menus In New Zealand, parents are voting with their dollars and choosing restaurants that offer healthier options for their children than the traditional chicken nuggets and chips. A new survey of New Zealanders reveals that the majority of people want to see improved kids’ menus.

Almost three-quarters of people want restaurants and cafes to offer healthier dishes for children, with a preference for vegan/vegetarian, gluten-free and allergy-free options. They also want to see nutritional and calorie content provided on menus, says the latest American Express dining survey.

Vegan joints aren’t just a hot celebrity draw in Hollywood. A veggie burger place in Singapore, Veganburg, is pulling in its fair share of celebrities too.

On a recent visit, Hong Kong singeractress Cecilia Cheung dropped in for a veggie meal. The savvy owner, Alex Tan, took a photo with Cecilia and uploaded it on their website and Facebook page touting her visit and “2 thumbs up!”

Ms. Cheung is not the only celebrity to visit the eatery. Taiwanese model-actor Chris Lee, Strala Yoga’s Tara Stiles, 1980s band, The Go-Go’s, Belinda Carlisle and British metalcore band, Bring Me The Horizon, have also visited the eatery - proving that veganism is in fashion everywhere around the globe.

The survey of 1000 New Zealanders’ dining out habits showed strong support for an improvement in the type of food offered to kids. Happily, these findings mirror an international trend to move away from the traditional fried and nutritionally-bankrupt options.

Marisa Bidois, chief executive of the Restaurant Association of New Zealand, said many restaurants were already starting to respond to such demand from parents, and those that have were reaping the rewards.

“Many of our members are already making changes to their children’s menu and we expect that as this trend gathers momentum, more restaurants will respond to customer demand,” she said. Chalk one up for the kids!

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VEGAN HOT SHEET: HIP AND HAPPENING STUFF

NEW MOVIE “FREE BIRDS”

INSPIRING A COMPASSIONATE THANKSGIVING

W

ith Thanksgiving right around the corner, the premiere of “Free Birds” is sure to put a damper on this year’s holiday turkey sales. After learning more about turkeys and being involved with the film, voice talents Amy Poehler, Owen Wilson, and George Takei are rethinking their holiday menus and willing to bet viewers will do the same. We’d guess that vegan actor Woody Harrelson, another star of the film, signed up for the role for just that reason.

In “Free Birds,” the feathered characters of Wilson and Harrelson travel back in time to take turkey off the first Thanksgiving menu and protect their species for generations to come. As actors and actresses gained a better understanding of turkeys while working on the movie, they came to view the holiday tradition of eating the birds in a different

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light. “Reno 911!”‘s Carlos Alazraqui even visited a rescue farm called The Gentle Barn and was given the chance to meet and interact with rescued turkeys.

After this film, several of the stars are considering a change to their holiday menus. Takei said, with a laugh, “[w]e haven’t really discussed it yet, but we may be having pizza for Thanksgiving.” Alazraqui repeated the sentiment when he said “Maybe I can do a little tofurkey this year.”

Some critics claim that the movie was created with an intentional vegetarian message, but director Jimmy Hayward says that’s not the case. “My agenda was to make a heartfelt comedy,” he said, “and the only message in it is all the holidays are about pressing pause in your life and getting together with the people that you love and appreciating them.” We secretly hope it will do that and more.

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VEGAN HOT SHEET: HIP AND HAPPENING STUFF

Nutrition Education Group Offers

NEW FOOD PYRAMID Oldways, a US-based nonprofit food and nutritional education group, have launched a new endeavor to team up with the world’s leading plant-based nutrition researchers, nutrition experts, food companies and culinary professionals in order to promote the health benefits of a whole-food vegetarian diet.

The compelling centerpiece of this program is the Oldways Vegetarian Diet Pyramid, first introduced in 1997 at the International Conference on Vegetarian Diets in Austin, Texas.

The updated pyramid coincides with their Oldways Vegetarian Network, which has a number of tools to support anyone who wants to eat more plants. Were this pyramid to be adopted by the U.S. government, it would mean healthy school lunches, among other things.

FAMOUS DIRECTOR JAMES CAMERON’s Vegan Lifestyle Leads to Growing Your Own When you watch “Titanic” and “Avatar,” you’re viewing the work of director James Cameron. Now the award-winning director is attracting attention for being a leader in another area: Sustainable farming by growing his own food for his plant-based diet.

As reported in VegWorld Magazine, Cameron and his family made the shift to a vegan diet more than a year ago, when they watched the documentary “Forks Over Knives.” The message of the positive effects of veganism on health resonated with the entire family.

When James and his wife Suzy discussed the lessons from the documentary, they vowed to implement those guidelines immediately.

“That’s really when the garden took off and we got serious about growing our own food,” Suzy Amis Cameron said. “We cut out anything that was coming from an animal and cleaned out our refrigerator in 24 hours.” The vegan family currently grows about 90 percent of their food. Their crop ranges from beets to plums, with more than 150 different varieties of fruits and vegetables.

To make the most of their farm, they use a biodynamic calendar. Translation: Fruits, veggies and flowers are planted based on lunar phases. In addition, they replace the nutrients in the soil by planting cover crops between seasons.

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VEGAN HOT SHEET: HIP AND HAPPENING STUFF

VEG-LOVING COUPLE ON A

CROSS-COUNTRY MISSION After getting engaged a few months ago, this plant loving couple has decided to drop everything and follow their dreams of traveling across country in a vegged-out motorhome! VegWorld Magazine is helping them on their mission.

From the “travelers�: We wanted to make our trip meaningful and to meet and talk with as many like-minded people as possible and enlighten many others along the way.

Our lives both drastically changed when we decided to move to a more plant-based, organic vegan diet because of health and emotional issues.

The last year and a half we have made it our goal to help and transform as many lives as possible by

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creating amazing plant-based foods and educating people on the benefits of a plant-strong diet.

Our plan is to travel across country and try to visit as many vegan/vegetarian establishments on the way as possible.

Regardless of how long we travel, at the end we will publish a recipe book with a collection of all the recipes.

Tap here to support the travelers on their journey.

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VEGAN 101

Our monthly Q and A gives you the opportunity to ask the experts anything you want to know about a veggie lifestyle. To submit a question, just tap here. This month, our PhD nutritionist and author of “The Perfect Formula Diet,” Dr. Janice Stanger, answers one reader’s burning question:

DO THESE NUTS MAKE ME LOOK FAT?

Q

uestion: I am considering a vegan diet to lose some weight and for my overall health. But so many vegan-alternatives seem to have a lot of fat, like nuts (and nut butters, nut-based cheeses, etc.), seeds, and avocados. Should I be worried about overdoing these foods and, if so, what are some alternative vegan foods I could eat and still feel satisfied?

A

nswer: It’s a common myth that the ideal diet can be determined by finding some magic combination of the three sources of calories: fats, proteins, and carbohydrates.

Concern about eating too much fat is welded to the common practice of dissecting food into these three types of substances (or “macronutrients”).

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Low fat is the target of much weight loss advice, because, ounce for ounce, fat has over twice the calories of carbohydrates or protein. After a high-fat meal, your blood gets thicker for a while, possibly impeding circulation. What’s more, your body has the ability to simply store the fat you eat as fat in your internal storage banks. Carbohydrates

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VEGAN 101 and proteins must be processed in your liver to convert into fat, and hence are harder to stash away in those bulges in your thighs or stomach that you might be trying to shrink.

Eat a Whole-Food Veggie Diet and You Won’t Need to Count Fats While these are reasons to be concerned about overeating fats, the most important thing is to look at the overall pattern of what you eat. Aim to consume a whole-foods, plant-based diet, with generous amounts and a wide variety of vegetables, fruits, beans, nuts, potatoes, whole grains, herbs, and spices. Eat when you are moderately hungry, eat slowly and enjoy every bite, then stop eating when you are full.

Have no fear of eating nutrient-rich and naturally fat-dense foods like nuts, seeds and avocados.

It’s fats that are separated from whole foods, like those in processed oils, that add needless inches to your waistline and lead to disease.

When you eat this way, an ounce or two a day of whole plant foods that are denser in fat should not impede your weight loss or health, and you will get the ideal balance of fats, proteins, and carbohydrates without the constant hassle of dissecting your food.

The operative word here is “whole,” which for higher-fat foods would include nuts and seeds, nut and seed butters, olives, or avocados. Remember you should stick to an ounce or two a day of all these foods combined, not each on its own. So, for example, you could daily enjoy a handful of raw or dry roasted nuts, a tablespoon or two of nut butter on a sandwich or in a sauce, or a layer of avocado spread on a wrap that is thick with leafy greens, sliced tomato, and hummus.

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VEGAN 101

Skip the Processed Oils and Fats

Eat More Fiber, Not More Fat

The fat you want to minimize or avoid is processed, which is fat separated from the whole food in which it was originally derived. This includes popular oils that often have a healthy halo, such as olive and coconut oils, as well as all processed oils you buy in jars or tubs (such as vegan margarine), and foods made with these processed oils, which may include many vegan cheese and meat alternatives, salad dressings, and so on. If you do choose to eat these foods, you will do best to limit them to no more than 5% of your weekly calories.

For many, this would be about 700 calories a week of all foods made with processed oils combined.

With this way of eating, 95% of your calories comes from whole plant foods. (Consult your physician if you have any special health concerns.)

Fats are not what make you feel satisfied. The fiber in whole plant foods is a large part of what makes you feel satiated after eating. Other food components that contribute to that feeling of satisfaction are micronutrients (the vitamins, minerals, and phytochemicals in whole plant foods) and great taste and fragrance from herbs and spices used in cooking. Processed fats have no fiber, and little in the way of taste or micronutrients to make your body say “that was good, I’ve now had enough.” You can easily learn to prepare delicious foods without them.

As long as you eat a healthy diet that includes a variety of fresh, whole, veggie foods, feel free to enjoy some naturally-fatty plant foods without having to “count the fats.”

About the Author Dr. Janice Stanger has a Ph.D. in Human Development and Aging from University of California, San Francisco. As an adult, she went through multiple unsuccessful weight loss attempts, binge eating, and numerous chronic illnesses and debilitating pain. Since following the Perfect Formula Diet the author is now in Perfect Health, at her Perfect Weight, and takes no prescription drugs (with ideal cholesterol, blood pressure, and glucose level) at age 58.

Find out more about Dr. Janice Stanger by visiting her website here.

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YOGA FOR THE VEGGIE SOUL

YOGA FOR THE VEGGIE SOUL

H

ello Yogis,

Fall can be a cozy time where we curl up with a good book and enjoy some yummy soup, the company of good friends, and the chance to crack out those warm sweaters. But it can also be a lesson in letting go.

Just as the trees let go of their leaves, we are always being asked to surrender to the reality that

everything is always changing. Some changes are welcome, and some can really break your heart.

The important thing is to keep it open, even when you’re dealing with loss or are facing other kinds of pain.

I’m hoping that your fall is full of butternut squash soup and good friends, not pain. But just in case, here’s one for you...

About the Author Ally Hamilton practiced yoga in New York City with the incomparable Dharma Mittra. She has been teaching yoga to students and instructors in Los Angeles, California since the beginning of 2001. In 2009, Ally opened an extremely popular and successful yoga studio, Yogis Anonymous, in Santa Monica.

Ally also instructs a world-wide audience at www.yogisanonymous.com. VegWorld readers can try Ally’s Online Yoga Training for 15 days free using the coupon code “VegWorld.” Tap here to sign up for your free trial.

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FIT QUICKIES

TWO SUREFIRE WAYS TO

STAY STRONG

THIS HOLIDAY SEASON

by Lani Muelrath

P

ush-ups and planks may not be the newest or sexiest exercises on the block, but there’s a reason they’ve held steady as two of the top body builders of all time. Even the ancient Greeks used to do them.

They’ve earned our respect because they deliver when it comes to building — and maintaining — upper body strength, with strength benefits extending to the entire rest of your body. This is because with

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FIT QUICKIES both of these exercises you challenge six muscle areas all at once - triceps, shoulders, chest (pectorals), biceps, gluteals AND abdominals. What’s not to love?

If You Think You Already Know How to do a Push-Up or Plank, Think Again These might appear to be two of the most basic of exercises, but both are often done incorrectly. The key to success with these moves is correct form.

Let’s start there.

Correct setup and form tips are detailed on the video I’ve included for you with this article. Here, I’ve underscored some of the important elements as a checklist for you.

Fit Quickies Push-Ups 101 Start in a quadruped position on the floor. Think

“on all fours” — with hands beneath shoulders — and you’re there.

Keep all of the muscles of the abdomen engaged and gluteals gripped as you walk your hands forward, creating a straight line from ears through shoulders through hips and knees. This anchors your body, putting you into a safe, back-protective position with all of your critical core muscles fired up. Keep the shoulders dropped down from your ears, shoulder blades anchored over the ribcage in back.

If your strength — and shoulder stability — are up to the task, extend one leg then the other and anchor your toes onto the floor for straight-leg pushups.

This will step up the demands on your core stabilization — you’ll need to dig in even deeper with abdominal and gluteal muscle contraction.

Lower your chest toward the floor, staying mind-

Push-ups and planks are two of the top body building exercises of all time because they challenge your upper body, abs, and booty muscles all at once. Even the Ancient Greeks did them to stay strong.

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FIT QUICKIES

The key to getting the most from a plank or push-up is starting - and staying - in proper form.

ful of maintaining form throughout. Lower yourself only as far as you can while holding good position through the rest of your body (you don’t have to lower yourself all the way to the ground to be effective).

Beginners: Get started doing plank exercises on your elbows and work up to your hands.

Work your way up to 15 repetitions, rest 15 seconds, and repeat. You can complete fewer or more repetitions. Let the degree of challenge, while maintaining good form, be your guide.

If push-ups are too much of a strength reach for now, or shoulder issues are a concern, you can start with planks and work your way up.

Fit Quickies Planks 101

Beginners: Get started doing push-ups on your knees and work up to your toes.

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Start on the elbows and work your way up. Also, as with push-ups, develop solid exercise form on the knees and then increase the challenge by extending your legs to straight, as shown in the video.

Correct form makes the challenge deeper. Once in position, there should be a straight line from your knees to shoulders with the abdominals all fired up.

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FIT QUICKIES

Keep the shoulders pulled down from ears and watch for the tendency to round the upper back – this is another way we try to incorrectly relieve the “middle” workload. Keep your hands unclasped as the hand clasp takes the focus away from your abdominals and gluteals.

Practice planks and pushups about 3 times a week for a major upper body and core strength advantage. Shoot for 2 - 3 sets of 30 seconds each, and work your way up to a minute at a time.

Once you get the form right with the workload on the knees and can hold the plank position correctly for 30 seconds, try progressing to on your toes.

Keep your belly in, with your gluteals gripped so that your back doesn’t sway. If you get through 15 seconds on toes, you can always drop to the knees for the duration.

If you are unable to keep correct form with either push-ups or planks, both of these moves can be done from a standing position against a wall. This makes them not only more doable, but portable as well.

P.S.

About the Author Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS - The Plant-Based Fitness Expert - is author of the Best Selling book “Fit Quickies: 5 Minute Targeted Body Shaping Workouts.”

Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Learn more about Lani at www.lanimuelrath.com by tapping here.

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FIT QUICKIES

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NO DAIRY REQUIRED / Vance Lehmkuhl

NO DAIRY REQUIRED: Great Chocolate is a Matter of Chemistry

by Vance Lehmkuhl

C

ooking is an art, sure, but it’s also a science — specifically chemistry. Especially in the creation of delicious chocolate desserts that are 100 percent animal-free.

Fran Costigan has been doing the science since the late ‘90s, and her new book, “Vegan Chocolate: Unapologetically Luscious and Decadent DairyFree Desserts,” shows great chemistry in its recipes.

This new, sumptuous book is an appropriate summation of more than a decade of sweet-tooth expertise.

It’s likely to earn wide appeal, too, as Costigan includes gluten-free versions, no-oil-added versions, metric measurements (for international readers) and potential substitutions according to taste preference. Still, this is chemistry, so she makes very

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clear what you can fudge and where you must follow her to the milligram.

As Close to a “Health Food” as Chocolate Gets Now, no one would pitch chocolate desserts as health food, but Costigan does make them as better-for-you as possible, promoting fair-trade, high-percentage dark chocolate, organic, unrefined sugars and top-quality, whole-food flavors.

And, of course, all the results are naturally cholesterol-free.

Showing that “Vegan Deprivation” is a Myth Healthful or no, we’re not talking about carob

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NO DAIRY REQUIRED / Vance Lehmkuhl

muffins or whole-wheat Toll House cookies here.

Costigan reveals the secret to vegan chocolate eclairs, truffles, puddings, moon pies and macaroons, plus chocolate-coconut whipped-cream cake, chocolate Mexican-spiced ice cream and even drinkable chocolate (including my fave, the chocolate peanut butter cup smoothie!), along with more than 100 other exquisite delights.

Costigan, who in person is as sweet and dazzling as her confections, is out to show that vegan deprivation is a myth. “There’s an embarrassment of riches in our choices,” she assured me, and she notes in the book that when people try her wares unawares, “I enjoy watching the joyous, if somewhat amazed, reactions when I reveal to doubters that the dessert they just devoured is vegan.”

The intense pleasure and complete satisfaction offered by these adventurous creations shows that, for great-tasting food at the pinnacle of quality and flavor, animal products are unnecessary.

The book is visually dazzling as well as full of scrumptious recipes. “Vegan Chocolate,” right from the cover, for example, showcases a mouthwatering cake whose slicing imitates the angle of the opened book. Delve in, and “Vegan Chocolate” becomes a kind of cake itself, prepared to perfection and dense with flavor. Packed with vibrant photos

by Kate Lewis, the book itself appeals sensually in addition to its valuable info.

Fran Costigan is No Gormet Chocolate Virgin Costigan has finally gotten the top-of-the-line packaging her work has always deserved. A grad of

In “Vegan Chocolate,” chef, Fran Costigan, reveals the secret to vegan eclairs, truffles, puddings, moon pies and other outrageous chocolate treats.

the New York Restaurant School and the Natural Gourmet Institute who teaches the Vegan Baking Boot Camp Intensive, in New York City, she’s won critical raves and devoted fans since her first book, “Great Good Dairy Free Desserts Naturally,” came out in 2000.

For years, many of us have strived to find the best way to spread the word about how fantastic vegan food and vegan living can be. For Fran Costigan, it’s a piece of cake.

About the Author Vance Lehmkuhl is a cartoonist, writer, musician and 12-year vegan. “V for Veg” chronicles plant-based eating in and around Philadelphia. VforVeg@phillynews.com or @V4Veg on Twitter.

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VEGAN DOGS / Dr. Armaiti May

WHY YOU MIGHT WANT TO SWAP FIDO’S BACON TREATS

FOR BEANS AND RICE

by Dr. Armaiti May, DVM, CVA

Dogs — just like people — are omnivores. With a well-balanced diet they too can thrive without meat.

Not surprisingly, therefore, many vegetarians are now choosing to feed their companion dogs a veggie diet — for their health, as well as ethical reasons.

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Much More Than Meat is in That Can of Dog “Food” The label of your dog food reads “Beef Dinner.” But is that what’s really in the can?

Up to 50 % of commercial pet food brands are comprised of “meat meal” and “by-products,” which include various body parts from slaughterhouse wastes, supermarket rejects, as well as rendered dogs and cats from animal shelters. Other contaminants found in commercial pet foods include old restaurant grease containing high concentrations Issue 016 - November 2013 |

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VEGAN DOGS / Dr. Armaiti May of dangerous free radicals and trans fatty acids; PCBs, heavy metals and other toxins, particularly from fish; bacterial, protozoal, fungal, viral, and prion contaminants; hormone and antibiotic residues; and dangerous preservatives.

Many speculate that the recent increase in incidences of cancers, kidney failure, and other degenerative diseases in our companion animals may be due to the harmful ingredients in many commercial meat-based pet foods. So, while dogs might naturally eat a diet that includes some meat, there are some pretty compelling reasons to consider transitioning your pooch to a plant-based diet.

Dogs Can Thrive on the Right Kind of Vegan Diet 50% of some dog foods are “byproducts,� which include supermarket rejects and shelter dogs.

Dogs can be healthy and, in fact, thrive on a vegan diet, as long as all necessary nutrient requirements Plant-based dog foods are full of nutrients, while meat-based foods can have harmful contaminants.

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VEGAN DOGS / Dr. Armaiti May are met. First and foremost, vegan dog foods do not include most of the harmful ingredients found in meat-based varieties. Instead, those “extras” are replaced with nutrient-rich foods.

There are other health benefits as well. In my clinical practice treating dogs, for example, one of the most common ailments I diagnose and treat is skin allergies. Recurrent skin allergies, manifesting in itching, scratching, biting, licking, and ultimately recurrent inflammation and infection, are often due to food allergens. And common food allergens include meat protein such as found in beef and chicken. Switching to plant-based foods may bring your allergic dog relief from her skin allergies.

Thankfully, there are a few commercially available brands of vegan food formulated especially for a dog’s needs. It’s important that the food be digested easily and taste good. If you plan to switch your dog, make sure to do it gradually — mixing the 2 foods in different proportions until the new food is given exclusively — to minimize the occurrence of gastrointestinal disturbances, such as diarrhea and sometimes vomiting.

A smaller percentage of dogs are allergic to soy, which may limit choices of commercially available vegetarian diets. In that case, if a caretaker wishes to feed a vegan diet, a homemade diet may be the next best option, but even more care must be taken to insure appropriate nutrient balance and supplements may need to be added to the diet.

Beware of the Pitfalls of a Veggie Diet for Fido Diet-related problems are unlikely to occur for dogs on a nutritionally complete and balanced diet.

But there are a couple of potentially serious issues you need to look out for.

First, certain dog breeds are predisposed to DCM (dilated cardiomyopathy), a form of heart disease which may be influenced by lack of sufficient inVegWorld Magazine

Your dog can thrive on a vegan diet, if done right. But you need to make it palatable for your pooch.

take of taurine and/or carnitine — amino acids which are naturally occurring in flesh foods. Doberman pinschers, boxers, cocker spaniels, and “giant breeds,” including Scottish deerhounds, Irish wolfhounds, Great Danes, Saint Bernards, and Afghan hounds are those predisposed to DCM. Taurine and carnitine can be added to the diet through readily available synthetic supplements, although the role of these substances in the therapy of DCM remains controversial. American cocker spaniels with DCM generally respond favorably to taurine supplementation. Those not responding to taurine will often respond to the addition of L-carnitine. If your companion is one of the predisposed breeds, she may benefit from supplementation if these compounds are not already present in her diet.

Another potential but unlikely risk associated with vegetarian diets in dogs is the occurrence of struvite crystals, which are more likely to occur if the urine pH becomes too alkaline. This problem also affects certain breeds of dog more often than others, including shih tzus, miniature schnauzers, biIssue 016 - November 2013 |

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VEGAN DOGS / Dr. Armaiti May

Many dog guardians who have transitioned their companion to a plant-based diet have reported improvements in overall health, vitality, coat quality, and fewer degenerative diseases.

chon frises, miniature poodles, cocker spaniels, and Lhasa apsos.

Making Fido Veggie Saves His Life, and so Many Others

Moist food is ideal for your canine, particularly if your dog is predisposed to urinary problems such as urinary crystals. A higher water intake helps to dilute out the urine and reduce the incidence of crystal and stone formation. I also recommend that 2-3 weeks after switching your dog from a meatbased to a plant-based diet you bring her to a veterinarian to have a urinalysis performed. This simple test will help identify any problems before they start. If the urine pH is too high (too alkaline) and/ or struvite crystals are present, acidifying agents such as vitamin C can be used.

Many dog guardians who have transitioned their companion to a plant-based diet have reported improvements in overall health, vitality, coat quality, and fewer problems with skin allergies, food allergies, and various degenerative diseases. By feeding a vegan, or primarily vegan, diet to one’s animal companion, you can also remove your support for the slaughter industry and save the lives of countless other innocent animals. What could be better than that?

About the Author Armaiti May, DVM is a dog and cat veterinarian currently practicing in the West Los Angeles area. The youngest of a class of 122 students, Dr. May obtained her Doctor of Veterinary Medicine degree from the University of California, Davis School of Veterinary Medicine in June 2005. While an undergraduate student at U.C. Berkeley, she became a vegan and animal activist.

Tap Here to find out more about Armaiti.

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IMAGINE

THE DAY WHEN ALL ANIMALS ARE FREE TO BE.

Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change.

Join us.

MercyForAnimals.org

FEATURE / The Vegucation Of Robin

RADIO AND TELEVISION PERSONALITY

THE VEGUCATION OF ROBIN QUIVERS An Exclusive VegWorld Magazine Interview VegWorld Magazine

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FEATURE / The Vegucation Of Robin

R

obin Quivers is co-host of The Howard Stern Show and runs a non-profit organization called the 15 Foundation, which funds healthy food and nutrition programs in schools. She also broadcasts her own program, The Chatter, on Sirius XM. Her 1995 autobiography, “Quivers: A Life,” was a New York Times bestseller.

Longtime fans of “The Howard Stern Show” know about Robin Quivers’ struggles with food - especially the high-fat, high-sugar, high-cholesterol, highly addictive foods that doomed many of her relatives to obesity, diabetes and heart disease. As she recently discussed on Howard’s show, she’s also been fighting cancer for over a year and was recently told by her doctors that she is cancer free!

Even before her cancer, Robin knew it was time to take a stand in her personal nutrition battle and switch to a plant-based diet. It’s a good thing she did. Robin will be the first to tell you that her vegetable diet absolutely played a large role in allowing her body to be able to fight a terrible and debilitating disease.

has been going “behind the scenes.” Can you share that story with our readers?

Robin Quivers (RQ): In the spring of 2012 while visiting friends in Pittsburgh, I woke up one morning unable to urinate. I had been feeling really tired for some time and occasionally found it hard to urinate but not impossible. I wound up in the emergency room that day and after inserting a Foley catheter the doctor recommended a CAT scan to see if he could determine the cause. After the test, he told me I had a mass in my pelvis. He was very calm and didn’t make a big deal so I figured it was just something a little out of whack that needed attention. When I got home, Howard was the first person I called. I was looking for a recommendation from Beth. Thought she might have a gynecologist she might recommend. When Howard In her new book Robin Quivers takes readers on her path to health thanks to a plant-based diet.

Her new book “The Vegucation of Robin: How Real Food Saved My Life” takes readers on Robin’s sometimes rocky, though endearingly hysterical, path to newfound health thanks to a plant-based diet.

Robin sat down with VegWorld Founder, Steve Prussack, to honestly share more about her journey towards health and how veganism literally changed her life.

Steve Prussack (SP): Thank you for being part of VegWorld Magazine and bringing your honest message to the world, Robin. You are a true inspiration to all of us. You recently bravely shared with all of us your recent struggles with cancer and your battle for life. It was quite an emotional moment when Howard Stern opened up about what VegWorld Magazine

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FEATURE / The Vegucation Of Robin

“I simply tell those who wish I would eat animals that nothing tastes as good as I feel.”

- Robin Quivers

heard that I had something seriously wrong with me his response was, “Oh Robin, what are we going to do?” From that moment on my problem became a we problem. He stayed on the phone until we had come up with a solution and everyday after that as I saw doctor after doctor and underwent test after test, he was on the phone getting the update. It was always bad news. I eventually had surgery. There were 10 days from discovery to surgery and everyday the news got worse. When I went into the operating room, I had been told just pray for a long operation because if we scope you and find that it’s everywhere, we are just going to close you up and bring you out.

We knew it was cancer from the biopsy but what kind of cancer had them baffled.

When they got in, they found a grapefruit sized tumor clogging up my entire pelvic area. It took 8 hours to remove it and another 4 hours to reconstruct a part of my colon that had to be removed. That required a temporary ileostomy which is a part of your intestines being brought to the surface of your abdomen to allow your colon to rest after the surgery.

A few weeks later I was told I needed follow up treatment. The doctor told me she didn’t know what I had but wanted to treat it anyway and that she was going to try to prolong my life. I went home, called Howard and he sprung into action. “I’m going to find you the best doctors, the best treatment and the best of everything. I can’t lose you,” he said. And, that’s exactly what he did. A few days later I was in the office of Dr. Carol Aghajanian. She told me she knew what I had, there was a protocol for it and we were going for a cure. The treatment included radiation and chemotherapy and

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FEATURE / The Vegucation Of Robin took of the rest of the year. Then, in January my ileostomy was reversed and I was back together again for the first time in 8 months. In July, Dr. Aghajjanian told me I was cancer free.

SP: You have been open in the past about trying various cleanse programs (The Master Cleanse comes to mind) and clearly you were open to learning about food choices. What led to your shift to a vegan diet and when did this occur?

RQ: In my late 30’s and early 40’s I began to experience a lot of little aches and pains. I also found that I was susceptible to every cold and flu that came around. I had to be off the air sometimes for a week because these colds and flus robbed me of my voice every time. As time went on, occasional aches and pains became chronic, I was bloated and tired all the time. Doctors offered pills and

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steroid shots but nothing got me off the couch. I could hardly walk a block without my calves killing me, I had trouble withstanding the heat of summer and suffered from seasonal allergies as well. I had to figure something was wrong with all of me and I stopped going to doctors and started my own investigation. I heard about the Master Cleanse when David Blaine, the magician, mentioned it on the show. I looked it up on the internet and decided to try it out. I wound up staying on it for 21 days and by that time realized I was feeling better than I had felt in years. I had to admit that what I was eating and how I was eating it had a direct connection to how I felt.

That’s when I decided to become a vegan. The one thing that was always good for you was vegetables and the switch led to the relief of every symptom I was experiencing. I started to feel so good, I

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FEATURE / The Vegucation Of Robin thought I might one day just take off and fly.

I went from not being able to walk a block to running a marathon. It was like a miracle.

SP: Do you feel your plant-based diet helped in your battle against cancer? What were some of the benefits as you compared yourself with others undergoing such intense treatment protocols?

RQ: As you can imagine, I was quite disappointed to discover that not only was I sick but I had cancer. That was not suppose to happen to me. Thank goodness, I didn’t spend very long feeling that way. After a while, I realized that I had done all the wrong things for a very long time and there are other factors that are just out of your control that cause things like cancer.

The good news is that because of having changed to a plant based diet, I was really strong. Cancer is tough and cancer treatment is worse. Even so, my recovery from surgery was quick and uneventful. I started working from home 2 weeks post op and continued to work throughout treatment.

My radiologist was so amazed at my lack of side effects from treatment that he asked me if they were really turning on the machine for me. My oncologist announced before my 3rd chemo session that she was dubbing me best cancer patient ever.

When I told her Howard was using me as an example when he discovered others who were anticipating chemotherapy, she advised against it because my results were atypical.

I believe after this experience that people who have lived their lives consuming the standard American diet, are nutritionally and therefore physically depleted when they

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“What I was eating and how I was eating had a direct connection to how I felt ... the switch [to a vegan diet] led to the relief of every symptom I was feeling.”

- Robin Quivers

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FEATURE / The Vegucation Of Robin

“My hope is that I can turn others on to the deliciousness of vegetables” - RQ

start treatment. Having no reserve resources their bodies start to breakdown immediately resulting in discomfort, nausea and a myriad of other symptoms due to the treatment they are receiving to fight the disease.

SP: You have openly talked about colonics. There has been a lot of controversy about them and if they are really effective. What do you think of colonics and if they are necessary for good health?

RQ: We have forgotten so much that we used to know. Colonics used to be routinely prescribed by physicians in what might now be called the dark ages of medicine. When you have a diet of fiberless, gummy processed foods and poorly combined meals, the ability to eliminate the undigested waste products is compromised. The body winds up storing them elsewhere. A lot of the symptomatology we see today is the result of built up toxins VegWorld Magazine

from poorly digested food that could not be eliminated. Colonics actually help to make space in the colon and to tone it so that it becomes a stronger, better organ of elimination. I have not done a colonic since I had surgery because I don’t want to put any pressure on the surgical area, but I believe that my recovery would be even quicker if I were able to do them.

SP: What kind of reaction have your co-workers, friends and families had about your transition to a vegan diet? Has anyone been influenced to follow in that direction too? What led to writing your book, “The Vegucation of Robin Quivers?”

RQ: I’ve had all kinds of reactions and mostly the reaction of people getting angry because I have let down the team. There is also a genuine mistaken concern that I will not be getting all the nutrients I

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FEATURE / The Vegucation Of Robin need and that I am robbing myself of fun. I simply tell those who wish I would eat animals that nothing tastes as good as I feel.

I have also had the pleasure of introducing others to the vegan life or at least to modify their diet to support their health. It is always gratifying to help people restore their health and get off medication. There are several people in my life who thank me every time we talk because

VegWorld Magazine VegWorldMagazine

they are so happy in their lives as a result of the changes they’ve made.

SP: Tell us more about your new book “The Vegucation of Robin Quivers: How Real Food Saved My Life.” Your book describes more about your transformation inside and out, and includes tons of your favorite recipes. What are you hoping to communicate through this book?

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FEATURE / The Vegucation Of Robin

“My radiologist was so amazed of my lack of side effects from treatment that he asked me if they were really turning the machine on.”

- Robin Quivers

RQ: My new book is the result of the profound transformation that happened to me when I discovered the amazing power of real whole foods. When you have felt so bad at one time and then rediscover how to feel good, it’s hard not to share it. My hope is that I can turn others on to the joy of cooking and the deliciousness of vegetables. On my journey, I discovered that much of what I believed about vegetables was due to bad preparation. The recipes are simple and easy and they showcase what the vegetables used should taste like and how versatile vegetables are. I also hope that anyone seeing a part of themselves in my story realizes that they may not have to suffer with pain and chronic illnesses, that there is hope. I would urge them to really assess their situation and begin to examine what they are putting into their bodies.

SP: What are your plans for the future?

There have been rumors you may break from the Howard Stern Show. Are you interested in doing more work to spread the veggie message to the masses?

RQ: There is no chance of me breaking from the Howard Stern Show. I love the show. It was the greatest therapy while I was recovering. For 4 hours on show days even on my worst day, while that mike was on, I was not a sick person. I was there to make people laugh and I love doing that.

Of course if opportunities arise that don’t conflict with the show I would certainly entertain them and I will always be touting the wonder of vegetables. I love them too.

SP: What have been the greatest pitfalls of transitioning to a vegan diet and sticking with it? How did you overcome them?

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FEATURE / The Vegucation Of Robin

RQ: When I made my transition, I was so sad about how I felt and the impact it was having on my life that I was willing to do anything that would make me feel better. I recognize that most people don’t react that way and until they are ready for a major change instituting small changes like just eating more vegetables, having a big salad everyday or drinking a quart of juice a day can go a long way in letting them know they could feel so much better than they do now. I also believe that education is key. When you know why you are doing something and the consequences of not doing it, each time you perform that action, the fact that you are doing something food for yourself is rewarding.

SP: Your career is an inspiration as you are clearly living your passion. What advice do you have for others who are stuck in a job (or even life) they may hate?

RQ: Thank you for saying I’m an inspiration.

And, if someone reading this feels stuck in their lives, realize that change is possible. I used to be a nurse and I switched careers in my late 20’s.

If you have personal and family obligations that

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FEATURE / The Vegucation Of Robin make an abrupt change impossible then you need to make a plan and start working it. Set realistic goals that will lead you in the direction you want to go and reward yourself when you accomplish them and know that you are now steps closer to where you want to be. It’s never starting the journey that keeps us stuck and when you are actively pursing your dream even in small ways it makes getting through today a little easier.

Before you know it, you will have changed your life.

SP: How can our readers find out more about the incredible work you are doing?

Do you have anything coming up you’d like to share with us?

RQ: As you might imagine some of my outside activities had to be put on hold, but now that I am returning to the world, I plan to start getting back to some of the things I was doing before. But for right now, I am being honored by the TJ Martel foundation at a wine tasting event on November 14th.

The foundation raises money for Leukemia, Cancer and AIDS research. It’s my first foray into giving back to all those who have given to me during this last 17 months. You can find out more by going to tjMartel.org.

Robin shares recipes from her book in our Recipe section this month. Tap here to have a look now.

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MARRAKESH-BLEND SQUASH SOUP

MARRAKESH-BLEND

SQUASH SOUP SERVES 4

Prep Time: 15 minutes Cook Time: 45 minutes

by Robin Quivers

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MARRAKESH-BLEND SQUASH SOUP

Organic Ingredients:

Preparation:

• 3 tablespoons olive oil

In a large pot, heat the olive oil over medium heat. Add the leeks, garlic, thyme, bay leaf, and spices and sweat until the leeks are tender but haven’t begun to brown. Add the squash, salt, and pepper and cook, stirring constantly, for 2 minutes. Add the water or stock, bring to a boil, then reduce to a simmer. Cook until the squash becomes very tender, 20 to 25 minutes. Remove the thyme stems and bay leaf, puree in a blender—in batches if necessary—add lemon juice to taste, if desired, and serve.

• 1 cup sliced, well-washed leeks • 1 garlic clove, smashed • 4 sprigs fresh thyme • 1 bay leaf • 1½ teaspoons ground cumin • ½ teaspoon ground cinnamon • Pinch of cayenne pepper • 1½-pound butternut squash, peeled, seeded, and cut into 1-inch cubes • 1½ teaspoons salt • ¼ teaspoon black pepper • 6 cups water or low-sodium vegetable stock • Juice of ½ Meyer lemon, (optional)

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © ROBIN QUIVERS, 2013.

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MIXED VEGGIE GRILL WITH TANGY BBQ SAUCE

MIXED VEGGIE GRILL with Tangy BBQ Sauce

by Robin Quivers

SERVES 6

Organic Ingredients: • 2 small eggplants, cut into ¾-inch-thick slices • 2 zucchini, cut into ½-inch-thick slices • 2 quartered portabella mushroom caps • 2 yellow summer squashes, cut into ½-inch-thick slices • 2 onions, cut into ¾-inch-thick slices • ¼ cup olive oil, plus 1 tablespoon if using a pan • 1 teaspoon salt • ½ teaspoon black pepper

Prep Time: 10 minutes Cook Time: 6 to 12 minutes

Grilling is my favorite way to get the most flavor out of vegetables. It lends a smokiness that accentuates vegetables’ naturally nutty taste and brings out their surprisingly meaty texture. I love adding grilled veggies to wraps; topping them with Fresh Tomato Sauce and Oven-Roasted Tomatoes for a take on veggie marinara; or the ultimate: smothering them in Tangy BBQ Sauce hot off the grill. Hell, pile them on a bun like a pulled pork sandwich!

These vegetables are just a few suggestions to get you started. This method works wonders with bell peppers, asparagus, corn, even tomatoes!

• Tangy BBQ Sauce (recipe follows)

Preparation: In a large bowl, toss all the vegetables with the ¼ cup olive oil and the salt and pepper until well coated.

Heat a grill on high or a grill pan or sauté pan over medium-high heat (using the remaining 1 tablespoon of oil). Cook the vegetables for 3 to 4 minutes per side, 5 to 6 minutes for the mushrooms. After they’ve been flipped, generously brush the tops with Tangy BBQ Sauce and serve.

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MIXED VEGGIE GRILL WITH TANGY BBQ SAUCE

TANGY BBQ SAUCE MAKES 2½ CUPS

Prep Time: 5 minutes Cook Time: 30 minutes

Organic Ingredients: • 2 tablespoons olive oil • 1 onion, coarsely chopped • 2 cloves garlic, smashed

Keep Keep a batch a batch of thisofinthis thein fridge the fridge (it’ll (it’ll be good be good for about for about a month) a month) or in the or in the freezer freezer duringduring the summer the summer and pull anditpull it out any outtime any the time mood the mood for barbeque for barbeque strikes! strikes!

• Pinch of red pepper flakes • 1 teaspoon chili powder • 1 teaspoon mustard seeds • 1/3 cup apple cider • 2 cups organic low-sugar ketchup • 1 tablespoon maple syrup • ½ teaspoon molasses

Preparation: In a medium-size saucepot, heat the oil over medium heat. Add the onion and garlic and sauté until soft.

Add the remaining ingredients and simmer for 20 to 30 minutes, thinning out with water if necessary. Remove from the heat and let cool. If desired, puree.

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © ROBIN QUIVERS, 2013.

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SCALLION-TOMATO TOFU SCRAMBLE

SCALLION-TOMATO

TOFU SCRAMBLE SERVES 4

by Robin Quivers

Organic Ingredients: • 1 tablespoon olive oil • 3 scallions, chopped • 1 clove garlic, minced • 1 pound firm tofu, drained and cut into 1-inch cubes

Prep Time: 10 minutes Cook Time: 10 minutes

There are days when a juice or a bowl of rice and vegetables will do the trick for breakfast, and then there are days when you might need to call in the big guns. For something truly hearty in the morning, this omelet stand-in does the trick. The turmeric gives the tofu a deeper, earthier flavor while turning it egg yolk–gold in color.

• ½ teaspoon salt • ¼ teaspoon black pepper • ¼ teaspoon turmeric • ½ cup chopped seeded tomatoes

Preparation: Heat a medium-size sauté pan over medium-high heat. Add the oil, scallions, and garlic and cook until aromatic, about 2 minutes. Add the tofu, breaking up the cubes slightly as they cook. Season with the salt, pepper, and turmeric. Stir in the tomatoes, heat until just warm, and serve.

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © ROBIN QUIVERS, 2013.

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SPICY ROASTED CAULIFLOWER WITH PIMENTON

SPICY ROASTED

CAULIFLOWER WITH PIMENTON SERVES 4

by Robin Quivers

Prep Time: 10 minutes Cook Time: 30 minutes

Organic Ingredients: • ½ head cauliflower, cut into florets • 1½ tablespoons olive oil • ½ teaspoon salt • ¼ teaspoon black pepper • ¼ teaspoon coriander seeds • 1 bay leaf • ¼ teaspoon pimentón or Spanish paprika • ¼ teaspoon chili powder

Pimenton, or Spanish paprika, is a real party pleaser. It has a bright, spicy, smoky flavor and a vibrant red color that makes just about anything that much more delicious.

Preparation: Preheat oven to 400°F. In a large mixing bowl, toss the cauliflower, olive oil, salt, pepper, coriander seeds, and bay leaf to coat. Spread the cauliflower evenly on a baking sheet and roast in the oven, tossing every 10 minutes, for 30 minutes, or until it becomes tender and brown. Remove from the oven and let cool slightly.

Discard the bay leaf.

Add the cauliflower back to the original mixing bowl and toss with the pimenton and chili powder until well coated.

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © ROBIN QUIVERS, 2013.

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HEARTY LENTIL LOAF

HEARTY LENTIL LOAF No soy or bread crumbs in this loaf, just whole food goodness.

This holiday loaf is delicious, even without any sauce or gravy of any kind. But it’s also great with your favorite condiments such as ketchup, mustard or BBQ Sauce. Stuff cold leftovers in Pita Pockets for a great lunch!

Organic Ingredients: • 1 box cooked Lentils (available at Trader Joes) or 3 cups cooked lentils

by Chef AJ • 2 cups raw walnuts, divided • 2 cups uncooked oats (not instant), divided

• 1 – 16 ounce bag of frozen carrots, defrosted and drained • 2 cups red onion (about 1 large) • 2 cloves garlic, peeled

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• ½ cup chopped Italian parsley, finely chopped • 2 tablespoons Sundried tomato powder (made by taking oil-free sundried tomatoes and grinding them in your blender or coffee grinder)

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HEARTY LENTIL LOAF

Method: 1. Preheat oven to 350 degrees F. 2. Combine lentils, carrots, onion, parsley, one cup of the walnuts and one cup of the oats in a food processor fitted with the “S” blade. Process ingredients until smooth and almost paste like.

3. Place mixture in a bowl and then, by hand, stir in the second cup of oats and the second cup of chopped walnuts. Stir in the seasonings.

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4. Pour mixture into a silicone standard loaf pan and bake uncovered for 50-55 minutes until golden brown. Remove from oven and let sit at least 10 minutes before inverting onto a serving dish.

5. Invert and let cool another 5 minutes and then slice.

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5 MINUTE CRANBERRY RELISH

5 MINUTE CRANBERRY RELISH Organic Ingredients: • 1 - 12 ounce bag of fresh cranberries • 2 large peeled oranges (zest included)

Method: In a food processor fitted with the “S” blade, process all of the ingredients until the desired chunky texture is reached. Adding fresh ginger and lime juice is also a delicious variation.

• dates, to taste • 2 Tablespoons Psyllium Husk (optional)

Chef’s Note: For a spectacular holiday presentation, bake lentil loaf in a silicone bundt pan, invert over a bed of kale and fill with cranberry relish.

About the Author A noted vegan/raw pastry chef in Los Angeles, Chef A.J. is a popular keynote speaker and culinary instructor across the United States. She is the author of “Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight,” and the creator of Healthy Taste of L.A., an annual event where the finest in plant-based cuisine meets the best in nutritional science.

Tap here to find out more about Chef A.J. VegWorld Magazine

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ZUCCHINI MUSHROOM LOAF

ZUCCHINI MUSHROOM

LOAF

Here’s the perfect turkey substitute that is ideal for the holidays! It has a meaty texture. We use the Excalibur dehydrator to prepare the walnuts and also to “cook” it to perfection without losing the essential nutrients – after all, this is a healthy holiday recipe! You can even make it in advance and warm it up in the dehydrator when you are ready to serve it. You can form it into a loaf or little croquettes (patties). Leftovers make the best stuffing ever – just crumble the “meaty” Zucchini Mushroom Loaf and add Cranberry Orange Relish, and diced Jalapeño Onion Cornbread – OMG you will NOT believe this combo!

Organic Ingredients: • 1½ cups walnuts, soaked and dehydrated • 2 cups shredded zucchini • 2 tablespoons dark miso • 1½ cups minced mushrooms • 2/3 cup minced celery

SERVES 6

• ½ cup red minced onion • ¼ cup golden flax meal • 3 tablespoons minced fresh parsley

by Cherie Soria

• 2 tablespoons nutritional yeast • 1 tablespoon minced fresh sage

Yield: 1 loaf or 6 croquettes Equipment needed: Excalibur Dehydrator, food processor VegWorld Magazine

• ½ teaspoon Himalayan crystal salt • ½ teaspoon white pepper • ½ teaspoon pureed or crushed garlic

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ZUCCHINI MUSHROOM LOAF

Method: 1. Place 1 cup of the walnuts in a food processor outfitted with the “S� blade, and process to a meal.

Add the zucchini and dark miso and pulse to mix.

(Do not over process; the mixture should have a little texture.)

4. Form a small loaf about 3/4-inch thick, or small round croquettes (patties) about 1-inch thick Place the loaf (or croquettes) on a dehydrator tray lined with a Paraflex sheet, and dehydrate at 125 degrees for 2 hours.

2. Mince the remaining walnuts by hand, or pulse in the food processor until grainy.

5. After 2 hours, remove the Paraflex sheet and turn the loaf or croquettes over. Reduce heat to 105 and continue dehydrating for another 4 hours, or until the desired texture is achieved.

3. Place the zucchini-nut mixture and the minced walnuts in a large mixing bowl. Add the remaining ingredients to the mixing bowl, and stir well.

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6. Store in an airtight container in the refrigerator for up to three days.

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GREEN BEANS ALMANDINE WITH CRISPY LEEKS

GREEN BEANS ALMANDINE

WITH CRISPY LEEKS

by Cherie Soria

CRISPY LEEKS YIELDS 3 CUPS

Equipment needed: Excalibur Dehydrator

Organic Ingredients:

Method:

• 3 medium thinly sliced leeks

1. Toss leeks in oil and salt. Place the leeks on a Paraflex sheet to dehydrate at 105 degrees overnight.

• 1 tablespoon olive oil • ½ teaspoon Himalayan crystal salt

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GREEN BEANS ALMANDINE WITH CRISPY LEEKS

GREEN BEANS AMANDINE MAKES 4 CUPS (SERVES 8)

Organic Ingredients: • 4 cups green beans, ends trimmed • 1 cup thinly sliced almonds

Marinade Ingredients: • 8 tablespoons olive oil • 3 tablespoons lemon juice • 1 tablespoon minced onion

Method: 1. Put the green beans in a colander and set it in a bowl. Pour boiling water over the green beans and allow them to soak for 1-2 minutes, just to tenderize them a little and remove that too-raw taste. (This will not cook them or kill valuable nutrients, as long as you don’t allow them to soak in the water longer than 2 minutes.) Remove the bowl from under the colander and allow the green beans to drain.

2. Combine ingredients for the marinade in a 9-inch by 11-inch Pyrex dish and toss in the green beans and sliced almonds.

• 1 clove garlic, crushed • ½ teaspoon dry mustard • ½ teaspoon salt • ¼ teaspoon fresh ground pepper

3. Slide the dish into the Excalibur dehydrator (it fits in place of three trays). Set the temperature at 125 degrees for a couple of hours to allow them to become warm and infused with flavor. (This setting will not harm the enzymes for this amount of time, since the temperature of the green beans is far lower than the temperature of the air for the first two hours.)

4. To serve, place the green bean mixture on a platter and top with the Crispy Leeks

About the Author

Raw food revolutionary, Cherie Soria, is the founder and director of Living Light Culinary Institute, and has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for more than 20 years and vegetarian culinary arts for 40 years. Cherie is also the author of four books, including “Raw Food Revolution Diet” and “Raw Food For Dummies.”

Cherie and her husband, Dan Ladermann own and operate several raw food businesses besides Living Light Culinary Institute, including a Living Light Cafe, Living Light Marketplace, a retail store providing gifts for chefs and products for healthful living, and the historic, ecofriendly Living Light Inn, all located on the beautiful Mendocino coast of northern California.

Tap here to find out more about Cherie.

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RAW HOLIDAY ELIXIR

RAW HOLIDAY ELIXIR Organic Ingredients: • 1 cup raw almonds, soaked for 20 minutes to 6 hours, drained and rinsed well

MAKES 4 1/2 CUPS

by Mark Reinfeld

• 4 cups water • 4 medjool dates, pitted, 1/4 cup • 1/4 teaspoon cinnamon • 1/8 teaspoon cardamom or nutmeg • 1/8 teaspoon allspice • 1 teaspoon vanilla extract or seeds from 1 vanilla bean • 1 tablespoon maple syrup, or additional dates to desired sweetness • 1 teaspoon maca powder, optional

Procedure: 1. Place the almonds in a strong blender with the water and blend until creamy. Pour mixture through a fine strainer, sprouting or nut milk straining bag into a bowl. Reserve the almond meal for use in baking, or for raw cookies.

2. Return the almond milk to the blender with remaining ingredients and blend well. Serve chilled.

• 1/4 cup cacao nibs, optional VegWorld Magazine

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CURRIED PUMPKIN SOUP

CURRIED PUMPKIN SOUP Try this creamy, fall-themed soup, served in ornamental pumpkins and topped with Candied Pepitas (recipe following).

MAKES 4 CUPS (SERVES 8)

by Mark Reinfeld

Organic Ingredients:

Procedure:

• 4 cups vegetable stock or water

1. Place the vegetable stock in a 3-quart pot over high heat. Add all the remaining ingredients, except the soy creamer, lime juice, and cilantro, and cook until the pumpkin is just soft, about 15 minutes, stirring occasionally.

• 1 1/4 cups diced yellow onion • 3/4 cup diced celery • 1/2 teaspoon seeded and diced hot chile pepper • 4 large garlic cloves • 4 cups peeled, seeded, and chopped pumpkin • 2 teaspoons to 1 tablespoon curry powder • 1/2 teaspoon ground cumin • 2 1/2 teaspoons sea salt, or to taste • 1/4 teaspoon ground black pepper • 1 teaspoon coconut nectar, agave nectar, or maple syrup • 2 teaspoons freshly squeezed lime juice • 1 1/2 cups soy creamer or nondairy milk, such as coconut, soy, rice, or almond • 2 tablespoons finely chopped fresh cilantro VegWorld Magazine

2. Add the soy creamer, carefully transfer to a blender, and blend until creamy.

3. Return the mixture to the pot, add the cilantro, and cook for 5 minutes over medium-low heat, stirring occasionally.

Variations: Replace the pumpkin with any winter squash, such as butternut, acorn, or buttercup. You can also use an equivalent amount of canned pureed pumpkin.

Replace the curry powder with 2 teaspoons of chili powder and 1/2 teaspoon of chipotle chile powder, for a Mexican theme.

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CANDIED PEPITAS

CANDIED PEPITAS Pepitas, or pumpkin seeds, are a highly nutritious and tasty addition to your soups, adding a pleasant crunch, especially on the creamy soups, or bean soups. They make the perfect snack as well. They can be stored in a glass container at room temperature for several days.

Organic Ingredients: • 1 cup pumpkin seeds • 1 tablespoon plus 1 teaspoon pure maple syrup or sweetener of choice • 1 1/2 teaspoons wheat-free tamari or other soy sauce • 2 teaspoons freshly squeezed lime juice • Pinch of sea salt • Pinch of chili powder (try chipotle)

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MAKES 1 CUP PEPITAS

Procedure: 1. Preheat the oven to 375°F. Place all the ingredients in a small bowl and mix well.

2. Transfer to a lightly oiled baking sheet and bake for 10 minutes, stirring a few times to ensure even cooking.

Remove from the oven and allow to cool, stirring a few times to prevent sticking.

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CANDIED PEPITAS

About the Author

Mark Reinfeld is the winner of Vegan.com’s Recipe of the Year Award for 2011 and has over 20 years experience preparing creative vegan and raw food cuisine. Mark was the Executive Chef for the North American Vegetarian Society’s 2012 Summerfest, one of the largest vegetarian conferences in the world. He is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”. He is the founding chef of the Blossoming Lotus Restaurant, winner of Honolulu Advertiser’s ‘Ilima Award for “Best Restaurant on Kaua’i”. Mark is also the recipient of a Platinum Carrot Award for living foods – a national award given by the Aspen Center of Integral Health to America’s top “innovative and trailblazing healthy chefs.

Looking for more great videos and recipes from the award-winning vegan chef Mark Reinfeld? Check out “Cooking Healthy Lessons”, a fantastic online vegan cooking program with a huge selection of vegan recipes. Tap here to find out more about Mark.

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FRESH CRANBERRY SAUCE

FRESH CRANBERRY SAUCE

by Brian Patton Fresh cranberry sauce is so easy that my 2 month old baby is going to make it this year...and he doesn’t even know he has hands yet! In lieu of that canned abomination you might be considering for a side dish this Thanksgiving, check out this recipe and see how easy and delicious the fresh stuff can be.

Organic Ingredients:

Procedure:

• Fresh Cranberry Sauce

Add all ingredients to a medium sized pot.

Bring to a boil, then reduce to a simmer for 15 - 20 minutes, until almost all of the cranberries are popped. Serve warm or at room temperature.

• 12 ounces fresh cranberries, rinsed • 1 cup water or orange juice • 3/4 cup agave nectar or 1 cup of sugar

About the Author

Brian Patton is author of “The Sexy Vegan’s Happy Hour at Home”, “The Sexy Vegan Cookbook” and is executive chef for Vegin’ Out, a vegan food-delivery service in Los Angeles.

As the quintessential “regular dude” vegan chef, he started posting instructional cooking videos on YouTube as his witty, ukulele-playing alter-ego, “The Sexy Vegan,” and quickly gained a large following.

Tap here to check out Brian’s website.

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APPLE WALNUT STUFFING

APPLE WALNUT STUFFING

by Jenny Ross

Organic Ingredients: • 4 cups walnuts, soaked • 4 diced organic fuji or gala apples • 2 cups diced celery • ½ cup finely chopped white onion • 2 tablespoons dried Italian seasoning • ½ cup apple juice • 4 tablespoons extra virgin olive oil • 1 clove garlic • 1 tablespoon sea salt

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Procedure: In a basic food processor with the s-blade attachment in place, process the nuts until well broken down. Then add in all remaining ingredients and pulse until well combined, yet still full of body.

Line 2 dehydration trays with a screen and non-stick drying sheets. Remove the stuffing and cover both sheets evenly dispersing the mixture. Place in the dehydrator at 118 degrees for 6 hours. About half way through the drying time, toss to keep the mixture moist and move drying edges.

Remove and enjoy warm. Refrigerate leftovers in airtight glass storage container for use within 3-5 days. Makes 4 cups of Apple Walnut Stuffing.

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GREEN APPLE SALAD

GREEN APPLE

SALAD

MAKES 4 APPETIZER SERVINGS

Unlike traditional Waldorf or apple salads, which use dairy-rich sauces as a binder, this living cuisine option relies on avocado and coconut to create a thick creamy sauce.

A beautiful accompaniment to soups and a great topping for a basic green salad, it can also be used as a filling in wraps or as a snack on crackers. It’s that versatile!

Organic Ingredients for the sauce: • 1 mid-size Hass avocado • 1 cup young Thai coconut flesh or 2 tablespoons coconut butter • 1/3 cup water • 2 tablespoons lemon juice • 2 tablespoons raw honey or 2 drops stevia • 1 teaspoon sea salt

Organic Ingredients for the salad: • 4 Granny Smith apples • ½ cup goji berries, soaked • ¼ cup hemp seeds (optional for additional protein)

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Procedure: 1. To make the sauce, in a blender, combine the avocado, Thai coconut flesh (or coconut butter), water, lemon juice, raw honey (or stevia), and sea salt; blend well.

2. Grate the Granny Smith apples into a mid-sized mixing bowl; toss with goji berries and hemp seeds (optional) in the sauce.

3. Chill for about an hour before serving.

Note: Can be refrigerated up to 4 days.

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WALNUT BUTTER DESSERT BARS

WALNUT BUTTER

DESSERT BARS

by Jenny Ross

MAKES 6 BARS

Organic Ingredients for the walnut butter:

Like other desserts, these bars can double as snacks or even breakfast options. Fresh walnuts in the butter add protein and flavor.

Procedure:

• 2 cups walnuts 1. In a food processor with the S-blade attachment in place, process the walnuts, sea salt, and stevia until rich and creamy; scrape the sides of the processor.

• 1 dash sea salt • 1 drop stevia

Organic Ingredients for the bar: • 2 cups steel cut oats or raw buckwheat flour • 1 tablespoon ground cinnamon • 1/4 teaspoon ground ginger

2. Add the steel cut oats or buckwheat flour, cinnamon and ginger and pulse the mixture until a dry dough has formed.

3. Press the mixture into a glass baking dish to a 1-inch thickness. Garnish the bars with banana flakes or top with fresh fruit as you enjoy each bar.

• Banana flakes as a garnish

About the Author Jenny Ross, the owner and executive chef of the living-foods restaurant 118 Degrees in Costa Mesa, California, has been a pioneering spirit of the raw-foods movement since 2000, beginning with her first Los Angeles café. As a chef, her unique creations have captivated customers nationwide, and her product line is available in health-food stores throughout the country. Jenny works with clients of all backgrounds, motivating them toward more vibrant health while teaching them about the healing power of living foods. Her award-winning cuisine has drawn a celebrity clientele to her restaurant and has been a positive catalyst for changing many lives.

Jenny’s books “Raw Basics”, “The Art of Raw Living Food”and “Simply Dehydrated” are available at www.jennyrosslivingfoods.com. Tap here to have a look now.

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM”

CLIMATE CHANGE: HOW WE CAN SAVE OURSELVES BY ADDRESSING

THE “ELEPHANT IN THE ROOM”

This month, VegWorld Magazine is honored to highlight Dr. Richard Oppenlander as our “Ordinary Person/ Extraordinary Results” — a researcher, author and lecturer making remarkable efforts to save our planet.

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The Extraordinary Work of Dr. Richard Oppenlander Since the early 1970s, Dr. Oppenlander has extensively studied the effect our food choices have on our health and the immense impact those choices have on our environment. He is president and founder of an organic vegan food production and education business, as well as the founder of the non-profit Inspire Awareness Now. He is also a much sought after lecturer on the topic of food choice and how it relates to sustainability.

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM” Dr. Oppenlander tackled the crucial issue of global depletion as it relates to our food choices in his award-winning book “Comfortably Unaware.” That book has had an incredible impact and is endorsed as a must-read by Ellen DeGeneres and Drs. Jane Goodall and Neal Barnard, among many others.

Dr. Oppenlander’s newest book, “Food Choice and Sustainability: Why buying local, eating less meat, and taking baby steps” won’t work is set for release on November 19. In it he explains that, while we know that what we choose to eat is killing our planet (and ourselves), a number of influencing cultural, social, and political factors limit our base of knowledge and falsely guide us on a path of pseudo sustainability — a path that will not save us.

This month, Dr. Oppenlander shares with VegWorld Magazine readers his insights — based on his decades of research and experience — on climate change and the only way we can truly save ourselves.

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The International Convention on Climate Change On November 11th, world leaders in business, industry, and NGOs joined representatives from nearly 200 countries to convene in Warsaw, Poland, for the nineteenth annual Conference of the Parties (COP 19) to the United Nations Framework Convention on Climate Change — an international environmental treaty established in 1994 to address the challenges of a warming planet.

The Sustainable Innovation Forum occurred alongside COP 19, featuring similar representation, with the objective of fostering innovative thinking and actions to transform energy policy and supply (energy security). Notably, the two largest emitters in the world — China and the United States — did not participate.

Climate change is now an accepted fact. Alarmingly, we have only a 3 to 4 year window of time to act before the effects of global warming are irreversible.

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM”

The Time for Action is — Literally — Now or Never

Every aspect of global depletion has a timeline. It’s not really a question of if we will run out of certain vital resources or environment that sustains us… it’s WHEN. Perhaps the most critical timeline we face, regarding our survival as a species, is that of climate change. We have only a three- to four-year window of time from now to drastically reduce GHGs, or we will be thrust into irreversible warming of our planet.

The U.N. recognized the livestock industry as a major factor in global warming back in 2006, yet this source remains unaddressed today.

Climate Change is no Longer Controversial What was concerning to a few researchers in the 1980s, leading to the 1997 Kyoto Protocol, is generally widely accepted today. That is, global warming and climate change are very real, they are worsening, and they will exacerbate severe weather patterns, threaten food security, damage the health of our oceans, and detrimentally effect many lives. Developing countries already struggling with hunger, poverty, loss of productive topsoil, and human sickness will be particularly hard hit.

Most experts agree that if our planet’s temperature increases just 2 degrees Centigrade from pre-industrial levels, there will be catastrophic effects — complete loss of island countries, as well as severe droughts, flooding, and storms, just for starters. If some of this sounds familiar, it’s because we are already halfway to that two-degree mark, and we’re most likely careening toward a 3.6- to 5.3-degree Centigrade rise in average temperature by the end of this century. Some researchers believe that enough GHGs have already been emitted to cause atmospheric changes that will force us into continued short-term warming, regardless of a reduction in emissions.

It is estimated that the livestock industry emits up to 51% of all human-induced greenhouse gases.

Importantly, although natural sources of greenhouse gas (GHG) emissions do exist, humans are to blame for the degree of climate change we are currently experiencing, because it is largely a byproduct of our actions. We have certain habits that have resulted in excessive GHGs being increasingly emitted into our atmosphere over the past century.

Unfortunately, previous conferences of this type have ended in lack of formal agreement and have missed targets for change. That’s not surprising given that the two largest emitting countries have been absent.

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM”

In fact, the International Energy Agency has been quite clear about the window of opportunity for us to limit global warming, and that window closes at the end of year 2017.

The Wrong Focus To date, the attention at the previous eighteen COP conferences and all other high-level climate change meetings has been on reducing the burning of fossil fuels by the energy sector, which accounts for roughly 53 percent of all GHGs. (Energy accounts for 66 percent of global GHGs, and 80 percent of all energy consumption derives from fossil fuel).

Many experts suggest elimination of coal, due to its lack of efficiency and large proportion of GHG contribution.

In 2006, a now widely cited U.N. study shocked the world by reporting that the livestock industry accounted for 18 percent of all human-induced GHG. Since that time, other researchers have found that this figure may be in excess of 51 percent, which would make it by far the most significant global contributor to climate change. This disparity (18 vs. 51 percent) was a result of at least three factors: (1) underreporting and omission of key data, (2) use of outdated figures, and (3) likely editorial conceptual bias of that 2006 U.N. report. And neither the 18 nor 51 percent figures factors in the significant emissions produced by the fishing industry.

To put the role of livestock in perspective, it is generally accepted that 565 gigatons (Gt) of GHG is the maximum our atmosphere can accept before catastrophic effects mount. Livestock have been

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While experts fixate on solutions with long-term timeframes; they forget that it is far easier for consumers to change their diet than to drive a wind-powered car.

shown to produce up to 32 Gt per year (from methane and CO2 production, deforestation, etc.).

So, it is possible that we could exceed our atmospheric maximum of 565 Gt by the year 2030, simply from the continued production and consumption of livestock — even without the energy sector or any fossil fuel consumption (gas, oil, or coal) factored into the equation.

While attention should surely be given to the energy, industry, and transportation sectors, animal agriculture demands equal time in any COP or similar climate change conference. BP, Shell, and Exxon are significant players in our climate change saga, but so is every business associated with the meat,

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM” dairy, and fishing industries, as well as the consumers who eat their products. And it is certainly easier for consumers to reach for plant-based food items than it is for them to go off the grid with their electrical needs or drive a wind-powered car.

Have our World Leaders Given up on Fixing the Problem?

Unable to construct a workable legal framework by which all countries are accountable, and faced with what they now see as worsening climate change inevitability, the delegates at Doha, Qatar (COP 18) turned to discussions of methods for “adapting” to climate change, rather than mitigating it. Discussions about the role of agriculture were conveniently postponed, as had occurred at all prior COP

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conventions, so frank dialogue addressing the elephant in the room — raising and eating animals — remains quite remote.

The participants at recent COP conventions have had no difficulty calling for the elimination of coal and replacement of fossil fuels by alternative energy sources such as wind and solar. It’s time they consider calling for the same measures with animal products and concomitant agriculture industries.

Indeed, the solution to the climate change caused by at least one of the three largest emitters of anthropogenic GHGs can be readily found by any of the high-level COP 19 attendees — they need only glance down at what’s on their dinner plates!

Replacement of all animal-based foods with veggie alternatives is the clear answer to saving the planet from the impending devastation of climate change.

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CLIMATE CHANGE: ADDRESSING THE “ELEPHANT IN THE ROOM”

Prescription for Change When looking at strategies for solving our increasing anthropogenic GHG-climate challenge, I believe we are faced with adopting one of two approaches here in the United States, which could then serve as an example for the rest of the world.

The first approach is to reduce our dependency on fossil fuel and fund research on alternative technologies, which is already underway. However, building renewable energy infrastructure such as solar and wind generators across our country to reduce climate change, although a good idea, is projected to take at least 20 more years and $18 trillion to develop. We don’t have 20 years, and we certainly don’t have $18 trillion.

So, another solution to climate change would be to stop eating animals — today. It doesn’t have to take 20 years. And instead of $18 trillion, it costs nothing.

Replacement of all animal-based food products with plant-based alternatives is the clear immediate prescription for mitigating climate change.

Oh, and by doing so, we will also minimize our global footprint, essentially reducing nearly all other aspects of global depletion — land use inefficiencies and freshwater scarcity, damage to our oceans and loss of rainforests, rapid extinction of other species, world hunger, and escalation of chronic disease in humans.

Problems solved!

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PICK OF THE MONTH

PICK OF THE MONTH:

O

ur pick of the month is the paradigm-shifting vegan/ raw vegan growing restaurant chain Cafe Gratitude. Cafe Gratitude is a collection of five 100% organic vegan restaurants specializing in gourmet vegan cuisines. They create a menu and environment that supports health and sustainability for both the surrounding communities and the planet. Cafe Gratitude practices a business through a term they call “Sacred Commerce,” where they work to provide inspired service, honest and transparent communication, and express gratitude for the richness of our lives.

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PICK OF THE MONTH

Cafe Gratitude first opened in the Mission District of San Francisco, California in March of 2004.

The restaurant became well-known for its inviting atmosphere (the sign stating the restaurant’s hours reads “I am open”) and the affirmations on the menu. Dishes have names such as “I am awesome,” “I am pure” and “I am generous,” and the staff of friendly waiters repeat these affirmations when a customer orders and upon service. Even the water bottles bear labels reading “love,” “familia,” and “abundance.”

The fresh organic food and inviting environment at the San Francisco location soon became too crowded to get a seat and the expansion began.

The chain has expanded to include four additional locations in California, including Venice, Santa Cruz, Berkeley and Los Angeles. There is also a fifth location in Kansas City, Missouri.

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PICK OF THE MONTH

We felt the time was perfect to feature Cafe Gratitude this month because we are blown away by their generosity and “giving back” to the community every Thanksgiving.

Since opening in 2001, Café Gratitude has invited the community that supports it to experience the true spirit of the holiday with a free Thanksgiving meal.

The community event is also a volunteer opportunity for those who wish to participate in the festivities. Volunteers can sign up for two hour shifts.

Inspirational musicians from the community will stop in to play songs throughout the day.

Cafe Gratitude provides a model for business that spreads a message our planet surely needs.

Tap here to check out Cafe Gratitude’s website.

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PICK OF THE MONTH

Gratitude Lentil Holiday Loaf To Make 1 12”x18” Sheet Pan COOK TOGETHER:

IN A LARGE BOWL, MIX TOGETHER:

2 cups red lentils 6 cups water 1 teaspoon sea salt

1 small red onion, thinly sliced 4 cups cubed butternut squash 1/2 cup olive oil 1 teaspoon salt

SAUTÉ TOGETHER: 1/4 cup diced carrots 1/4 cup sliced celery 1/2 cup diced onions 1/3 cup olive oil 1 teaspoon fresh rosemary, finely chopped 1 tablespoon chopped garlic

Spread the butternut squash mixture on top of the lentil loaf and bake at 375 degrees covered with foil for 20-25 minutes.

Remove cover and brown the top for additional 10 minutes.

Enjoy!

ADD AND LIGHTLY COOK: 1 1/4 cup diced tomatoes 2 quarts cooked rice 2 quarts cooked red lentils 1/3 cup tamari 3/4 cup ground flax seed 2 cups shredded kale 1 teaspoon sea salt Spread out on a well oiled sheet pan and prepare butternut squash topping.

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PICK OF THE MONTH

Approximately 10 minutes into the cooking time, turn the vegetables to ensure even cooking.

Roasted Brussel Sprouts in a Maple Miso Glaze INGREDIENTS: (IN A BLENDER MIX WELL) 1 cup olive oil 1/3 cup maple syrup 1/2 cup red miso 1 Tablespoon tamari 1/2 cup apple cider vinegar 4 quarts cleaned/prepped Brussels sprouts that are cut in half PROCEDURE: Dress the Brussels spouts liberally with the Glaze. Make sure the sprouts are well coated and lay out on a baking tray. Drizzle 1/4 cup of water over the Brussels sprouts to add some vapor while cooking.

Bake at 325 degrees for 20 minutes or until wellcooked.

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VEGGIE TRAVEL

NORTHEAST TENNESSEE

SUNNY SIDE UP

by Robin Tierney

Bicycling is the greenest mode of wheeled transportation, and it’s the one I prefer. But it’s hard to say no to a country drive in northeast Tennessee.

T

he Sunny Side Trail is one of 16 history- and beauty-studded regional trails that make up the Discover Tennessee Trails and Byways network. The trail meanders through foothill towns of the southern Appalachian Mountains, with backdrops provided by the Great Smoky Mountains, Cherokee National Forest, parks and a night sky perfect for stargazing.

See the Sights of the Sunny Side Trail Just be prepared to hit your brakes. History buffs will want to stop at gawk-worthy landmarks and historic homes, such as the Greeneville residence and tailor shop once belonging to Andrew John-

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VEGGIE TRAVEL son, the nation’s 17th president, who transformed from slave owner to abolitionist. There’s even a Civil War Bike Trail. Music lovers will find plenty of concerts and jam sessions, most devoted to deeprooted old-time country, southern gospel and bluegrass. The acoustic scene’s as soul-stirring as a tent revival. Nature-lovers and hikers will be spellbound by the Appalachian Mountains.

Put Roan Mountain State Park and Bays Mountain Park on your list. Roan’s peak exceeds 6,000 feet and is often dusted with snow. Its topography and trees change dramatically as it moves up the slope.

You can even lodge at the park in toasty warm and rather luxurious cabins, or in RV and tent sites near the Doe River. Be sure to leave some time to check out the visitor center’s exhibits about Roan’s history, climate, old homestead, flora and native animals. And at Bays Mountain, you can test your skills and courage at the new rope adventure course or relax under the stars, anytime of day, in the fabulous planetarium that was recently revamped.

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But Don’t Forget to Eat… Before hitting the road, stock up on plant-based eats in Johnson City. Close to Tri-Cities regional airport, it’s home to Natural Foods Market (www. nfmonline.com) (vegan treats!), Earth Fare (www. earthfare.com) (hot food bar!) and the Fresh Market (www.thefreshmarket.com) (fresh-ground nut butters!).

Or dine out at Plum Tasty (www.plumtasty.weebly. com), a relatively new vegan eatery just beyond the rustic brick walkways of downtown Greeneville.

This vegan cafe serves fresh made-from-scratch soups, sandwiches and treats. The adjacent Plum Natural health food store beckons with organic produce and non-dairy ice creams. Proprietors Monica and John Campbell felt “called by the Lord”

Northeast Tennessee’s Sunny Side Trail is full of beauty, history, music and deliciously surprising vegan fare.

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VEGGIE TRAVEL to show that healthy, planet-friendly fare can be absolutely delicious. Specials include vegan lasagna, vegan chicken-parmesan and vegan berry-topped cheesecake. I loved the spinach and sliced almond salad, thick lentil-carrot soup, tasty housemade veggie burger with artisan nut cheese and pie brimming with local-grown blueberries. Next visit, I’ll make a meal of their fabulous soups, date squares, frozen carob peanut butter pie -- or a sinfully thick chocolate carob smoothie.

Plum Tasty also offers free classes in bread making, veggie cooking and home remedies. One class’s name says it all: “Healthy Eating Can Save Your Life!”

In downtown Greeneville, stop in the General Morgan Inn to see grand period design and the hallway gallery off the lobby. The current “Kingdom” exhibition features 30 wildlife paintings by Lawrence Danecke. The Greeneville-based internationally respected artist began rescuing and rehabilitating domestic and wild animals as a child, and after receiving recognition in high school for a graphite drawing of a horse, decided to combine his love of animals and art into a career. He notes in his artist statement “I hope my paintings convey not only my love for all animals but my profound respect for them, a trait I find somewhat lacking in the world nowadays.”

Other stops on the Sunny Side Trail include charming towns dating back to the 1700s, such as Jonesborough (home of the International Storytelling Center) and Morristown (order a vegan orange and coconut salad at Java Garden www.javagardencafe.com downtown). Then there’s Bristol, recognized by musicians and the U.S. Congress as “The Birthplace of Country Music.” A new Smithsonianaffiliated museum of that name will open August 2014. But no need to wait; visit the Mountain Music Museum and free Monday evening Pickin’ Porch jam sessions in the beautifully revamped 1892 building on State Street, which runs along the Tennessee-Virginia border.

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VEGGIE TRAVEL

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VEGGIE TRAVEL

Bristol, Tennessee is recognized by musicians and the U.S. Congress as the “Birthplace of Country Music.”

Other Veggie Places to Eat: 620 State www.620state.com. It’s hard to beat this location: smack in the middle of downtown Bristol next to the fantastic artifacts - records, posters, instruments, stage costumes and more - at the Mountain Music Museum. They offer several vegan and many vegan-able entrees and side dishes.

I loved the vegetable maki, seaweed salad and drunken noodles with fresh veggies, to which you can add tofu (be sure to specify vegan when ordering).

Mid City Grill www.eatatmidcity.com. This Johnson City favorite gets raves for its grilled tofu sandwich, the un-burger, portobello mushroom fingers and

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country classics like fried pickles, fried banana peppers and sweet potato fries. The owner occasionally bakes vegan desserts, so ask. You can BYOB and visit for dinner, late night or way into the wee hours.

Cranberries www.cranberriesjohnsoncity.com. This Johnson City eatery offers fresh salads including yummy roasted edamame and cranberry rice and a fruit parfait salad (specify vegan). Homemade soups and gluten-free choices are offered as well.

The Dining Room www.facebook.com/The.Dining.

Room.Cuban. Like Cuban? Feel like Italian? Enjoy this inspired fusion in a friendly, cheerfully decorated setting where the owners are happy to veganize

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VEGGIE TRAVEL several entrees.

Where to stay: The Carnegie Hotel combines friendly luxury and a location close to great music venues such as the Down Home and the Acoustic Coffeehouse, where dogs are allowed inside, dancing spontaneously occurs indoors and out, and performers such as Wise Old River, a wildly popular area Americana band, tell stories through resonating songs.

The Carnegie restaurant menu features several plant-based dishes.

General Morgan Inn offers a hospitable, historic and some say haunted atmosphere in Greeneville. Attractions include a big comfy lobby, antiques, plush bedding and continental breakfast that includes some vegan choices. The dining room menu does too, such as a zippy hummus platter.

For any other information you need on visiting northeast Tennessee, go to www.tnvacation.com/east/northeast or call 800-462-8366.

About the Author

Robin Tierney is a travel, outdoors and food writer who gets her energy from an all plant-based diet. Her whole household is made up of vegan athletes, including their adopted American Pit Bull Terriers. Reach Robin at travelveg@live.com.

Photos by Robin Tierney.

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