VegWorld 43

CONTENTS VegWorld Magazine - November/December 2017

THE FUN SIDE

FAMILY AND LIFESTYLE

11

Vegan Hot Sheet

44

12

The Best of Expo East

24

Vegan 101 May The Force Be With You

30

VegWorldly Wanderings Pawtucket + Warwick = Simply Good Food & Fun In Rhode Island

36

Apoyo Lodge A Vegan Oasis In The Nicaraguan Jungle

43

VegWorld Events Calendar

How To Plan, Prep & Pack For A Plant-Based Holiday Road Trip Traveling Made Simple(r)

NUTRITION & THRIVING 49

Confessions Of A Plant-Based Addict The Amazing Transformation Of Adam Sud

FEATURE STORIES 56

The Kindness of Plants Why Vegetables Are Happy & Fruits Are Cheerful by Lori Donica Barber

63

When Cardiology Meets Cuisine An Interview With Dr. Joel Kahn

72

Are You Getting Enough Vitamin G? Choose Wonder, Joy & Peace This Holiday Season

by Howard Jacobson, Ph.D.

84

Welcoming Plants Into The Bronx Dr. Robert Ostfeld: Trading Prescriptions For Nutrition Interview by Amy Johnson

Cover Photo by Jan Haskell/Naturally Photography

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CONTENTS VegWorld Magazine - November/December 2017

FRESH FINDS

REGULAR FEATURES

93 True Beauty Essentials For Fall

8

Credits

9

Editor’s Note

97 Fashion With Compassion Ananas Anam’s Pineapple Leaves Leather Alternative, Piñatex

107 Love, Lori On Track - Off Menu

99 Eat the World Victoria Vegan Foodies Have a Gem in “Be Love” 104 Things We Love VICIA’s New Mocha & Coconutty Energy Bars and Cybele’s Free-to-Eat Superfood Veggie Pasta 106 Between the Pages The Mindful Vegan by Lani Muelrath

RECIPES FOR HEALTH 22 Orange-Candied Sweet Potato Casserole 28 Spinach Salad with Beets & Pomegranates 41 Spanish Style Chickpea & Spinach Stew 47 Vegan Cherry Garcia Ice Cream 60 Sweet and Sour Soy Curls 67 GreenSpace Superfood Salad 69 The World’s Best Oil-Free Baba Ganoush 71

White Bean Oil-free Basil Pesto

80 Creamy Spinach & Artichoke Dip 82 Basic Cashew Cream Cheese 90 Fruit & Spice Cookies 95 White Christmas Trio With Savory Walnut Sauce 102 Beet Orange Soup

© VegWorld 2017 VegWorld Magazine

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CREDITS VEGWORLD STAFF

CONTRIBUTORS

Publisher Edward N. Smith III

Editor-in-Chief Amanda C. Smith

Managing Editor Lori Fryd

Zel Allen

Cathy Carter

Shoshana Chaim

Diana Bezanski

Lori Fryd

Courtney Garza

Erin Goldmeier

Howard Jacobson Dr. Joel Kahn

Assistant Editor Cathy Carter

Assistant Editor Tanya Cleary

Advertising Manager Jill Alexander

Marketing Director Courtney Garza

Fashion Editor Erin Goldmeier

Graphic Design Clay Garrett

Cover Design Clay Garrett

Amy Johnson

Miriam Rodriguez

VegWorld Magazine

Katie Mae

Adam Sud

Sharon McRae

Lani Muelrath

Michael Taylor

Robin Tierney

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EDITOR’S NOTE A message from the Editor of VegWorld Magazine, Amanda Smith

P

lant-based living requires us to be resourceful and creative. We need to shop differently, cook differently, and dine out in different ways than many of our friends and family do. We need to be part of social activities that are going on all around us while, at the same time, not indulging in quite the same way many in our society choose to celebrate – with unhealthy food.

It’s up to us to figure out how to navigate through the Standard American Diet (SAD) landscape without engaging in the behaviors that lead so many down the path of avoidable chronic illness and medical dependency. As we are seeing more and more, pills are not the answer. Food is!

But, first we need a plan.

This issue of VegWorld is dedicated to helping you at a time of year historically associated with feasting and celebration – also known as “The Holidays.”

The Holidays can either be an excuse for dangerous over-indulgence or an opportunity to find innovative

and delicious ways of expressing our commitment to plant-based living.

Cardiologist Joel Kahn at Greenspace Café (cover) shows us that combining heart-healthy plant-based dining with holiday cheer is more than possible – it’s mandatory! Howard Jacobson, Ph.D. is back reminding us that there are ways to choose wonderment, joy and peace without choosing cakes, chocolates, dairy and meats this holiday season.

Shoshana Chaim offers inventive new tips on planning for those long holiday road trips with the family. Cathy Carter and Lori Fryd demonstrate that, no matter where you dine out this season, there are always clever ways of staying on-track (by going off menu) and avoiding ‘Dark Side’ dining temptations, even at SAD restaurants.

Plus, in this ‘Supersized’ holiday edition, we have no less than THIRTEEN Amazing Recipes interspersed throughout to spark your imaginations and inspire you to travel the road not often taken in our culture – the road to healthful holiday eating and responsible celebration. We also have vegan ‘vacay’ destinations, book and product reviews, amazing transformations, unique restaurant experiences and so much more – all designed to provide you with a holiday roadmap away from SAD over-indulgences and toward the one thing we can all agree brings true joy and blessings into our lives – HEALTH. Enjoy, everybody!

Amanda Smith VegWorld Editor-in-Chief

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VEGAN HOT SHEET Latest Vegan & Plant Based Buzz

RABBINICAL GROUP

V

ENDORSES VEGANISM eganism is not a religion, yet dietary principles are central to many of the world’s greatest faiths. With its emphasis on com-

commitment and support for a plant-based lifestyle.

passion and the highest ethical and moral standards

to begin transitioning over to a plant-based way of

of conduct, Judaism is an extremely strong match

life. Such a diet, they insist, can be considered “an

with many of the values and precepts of veganism.

expression of our shared Jewish values of compas-

In this groundbreaking statement, JewishVeg.org strongly encourages Jews throughout the world

sion for animals, protection of the environment, and Now, 13 Orthodox rabbis, 24 Conservative rabbis,

concern for our physical and spiritual well-being.”

25 Reform rabbis, 8 Reconstructionist rabbis and many others have come together to affirm their

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youtu.be/TIBmDtokjCA

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BEST OF

Expo East

Story and photos by Courtney Garza

H

i VegWorld Readers! It’s Round Two of Natural Products Expo 2017, where I get to take on a whole convention center filled with new vegan products. I originally got a taste for this back in March when I explored ‘Best of Expo West’. I was completely blown away with the innovative vegan products I discovered there. Though Expo East in Baltimore is a bit smaller than the Anaheim expo, there was no lack of vegan pioneers paving the way with delicious and sustainable products for the marketplace.

I came prepared to eat a lot and find the best of the best. If you followed our @VegWorldMagazine Instagram stories and posts in early September, you know I succeeded! Here’s a recap on this season’s best and why you should keep an eye out for all of them at your local grocers.

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BEST OF EXPO EAST

Best Vegan Sweet: VAN LEEUWEN

VANLEEUWENICECREAM.COM

I have to say, it was pretty tough going around trying all of the vegan sweets ;). But it was a no-brainer for me to pick Van Leeuwen after trying their newest flavor: Cookie’s and Cream with Caramel. For this flavor, they use their own house-made “Oreo” sandwich cookies with Michel Cluizel chocolate and coconut cream ganache. They smash them into pieces to fold though their creamy, slightly salty vegan vanilla base. They even swirl their own house-made caramel!

They told me this flavor was an instant hit at their Van Leeuwen stores in NYC and LA, and they will be adding it to their pint line. I’m so glad more people will be able to try this magical combination.

“We make our vegan ice cream using organic coconut cream, house-made raw cashew milk, extra virgin coconut oil, pure cocoa butter and organic cane sugar. It’s not just good ‘vegan’ ice cream; it’s incredible ice cream that happens to be vegan!”

-Laura O’Neill, Co-Founder, Van Leeuwen Ice Cream

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BEST OF EXPO EAST

Best Vegan Protein: AMAZING GRASS

AMAZINGGRASS.COM

As a vegan who really enjoys protein powders, I’m always on the lookout for new flavor and texture profiles. After trying so many delicious brands and flavors, I was especially intrigued not only by Amazing Grass’ flavor and overall smooth texture, but mostly by their ingredient list and the story behind those ingredients.

Their Protein Superfood™ is an all-in-one nutritional protein shake that has farm fresh greens with nutrient-dense fruits and veggies, plus plant-based protein from organic pea, chia, hemp and quinoa.

Each serving contains 20g of complete protein, seven alkalizing greens and two full servings of fruits and veggies that they source from their family farm in Kansas. It is here that Amazing Grass® has organically grown & harvested the most nutrient-dense greens around for over three generations. Today, they craft their greens with the highest quality, plant-based ingredients curated by likeminded farmers from around the world. It is refreshing to hear of a company that really sticks to its roots in the production of a sustainable protein line.

“Our green drinks became so popular with our co-workers, friends and family that we decided to ditch our day jobs and start Amazing Grass. Today, we’ve gone far beyond drinks, but our mission remains the same. We’re helping people lead healthier, more active lives through organic, plant-based nutrition.”

-Todd Habermehl and Brandon Bert, Co-Founders of Amazing Grass

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BEST OF EXPO EAST

Best Vegan “Meat”: FIELD ROAST

FIELDROAST.COM

Field Roast has been around for 20 years, changing the vegan “meat” landscape. I sampled their new Seasonal Sausage line: Fruffalo Wings, Sunflower Katsu Cutlets, and Miniature Corn Dogs. I thought that it was pretty neat how each offering uses some of their best products. For example, the Fruffalo Wings are made with their smoked apple sage sausages (which are already my personal favorite) and then lightly battered, par-fried and buffalo-sauced to perfection. I can hardly wait for everyone to try those miniature corn dogs as they really are a “vegan carnie’s” dream come true. They’re made with savory frankfurters coated with sweet corn batter and easy to bake at home in 15-minutes.

They’re mostly sold on the west coast but will be making their way across the country in 2018!

“Our research and development teams have outdone themselves with these new lines of delicious grain meats and pasta dishes,” said David Lee, CEO of Field Roast. “We think our new pasta and seasonal sausages will delight our current customers who enjoy our delicious products. We think our frozen line is a game-changer, bringing our products to new consumers and becoming must-have snack alternatives.”

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BEST OF EXPO EAST

Best Vegan Beauty Care: COCOKIND

COCOKIND.COM

Cocokind is an organic skincare line that is based around superfoods. I could tell the second I read the ingredients on one of their bottles of primer drops why it was so green. It was fittingly named “Gone Green” as it contains matcha and kale, among other superfoods that help nourish and smooth pores and combat redness in the skin. I loved the fact that I could not only pronounce all of the ingredients but also eat them!

It’s especially gratifying to know that this product is intended to empower women to feel confident in their natural skin. All of cocokind’s products are made in San Francisco by a strong team of women and can be found in over 3,000 retailers nationwide and in Australia.

“With The Colors by cocokind, the aim is to help women define what they find beautiful and bring out their most confident selves. Using our Primer Drops and Facial Powders, your skin will be empowered with real and organic superfood ingredients that hydrate, balance, and nourish- all the while providing natural coverage that feels like second-skin so you can be the most natural you.”

-Priscilla Tsai, Founder

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BEST OF EXPO EAST

Best Vegan Milk: ELMHURST

Now this is a brand that really surprised me. A fully-functioning dairy manufacturer made a major shift to become an innovative plant-based beverage company. They took the vegan world by storm with some truly impressive and expansive nondairy milks.

Using a patented cold milling process called ‘milking,’ Elmhurst Milked crafts whole-food, nondairy milks to combine the nutrition of whole nuts and grains with superior, creamy texture and full flavor. The products contain none of the industrial stabilizers, whiteners, emulsifiers or gums typical of other leading brands, and they are non-GMO, gluten free, vegan, dairy free, lactose free, and kosher.

The company has chosen the word “milked” to describe its unique

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process of using water to separate and draw out the nutrients from the nuts and grains. Once released, the best nutrients recombine naturally to form a smooth, creamy beverage without the use of chemicals or thickeners. This milking process allows Elmhurst to incorporate more nuts and grains per glass which creates an even more delicious and nutritious non-dairy milk.

With up to four times as many nuts as other leading brands, its new oat and brown rice varieties contain 20g of whole grains per glass. I was already very impressed with their walnut milk at Expo West. But this time around, their new oat, rice, and milked peanut chocolate milk truly blew me away. Stay tuned for the release of the newer varieties in early 2018.

ELMHURST1925.COM

“We are incredibly excited to introduce our all-new varieties of plant-based milks, which have never before been brought to market, including Milked Peanuts and Milked Peanuts - Chocolate, Milked Oats and Milked Brown Rice. These varieties have been years in the making, as we’ve developed new technologies to harness the full nutritional value of nuts, grains and seeds in delicious beverages. I’m proud to say that, thanks to our patented technology, we’re able to pass along the nutritional benefits of these plants to consumers with the Elmhurst Milked line.”

- Dr. Cheryl Mitchell, Sr. V.P. Ingredient Manufacturing.

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BEST OF EXPO EAST

Best Vegan Bar: NO COW (FORMALLY KNOWN AS D’S NATURALS)

NOCOW.COM

I had been a fan of No Cow bars for quite awhile but had only tried a few of their flavors. After meeting their team and sampling more of their bars along with their new protein cookie (4 new flavors launching later this year - Peanut Butter, Snickerdoodle, Double Chocolate, Chocolate Chip), there was no question in my mind that they won. With super unique flavors like Blueberry Cobbler and Lemon Meringue (and two new flavors, Carrot Cake and Chunky Peanut Butter, rolling out later this month) and a nutritional value of 20 grams of plantbased protein with no added sugar, this was an easy choice.

I was impressed to learn that the founder Daniel (aka D) Katz is only 20 years old. He created D’s in 2015 after developing a dairy sensitivity. He was on the hunt for a low-sugar, dairy-free protein bar and decided to create his own after coming up empty-handed in his search. They have certainly made an impact on the vegan fitness community since 2015 and have big plans with their new logo and full rebrand entering 2018.

“We’re extremely excited to be transitioning from a fantastic product to a relatable and dynamic brand. The release of our cookies and rebrand is just a small step towards our ultimate goal of a No Cow Revolution.

Recognition is not something we typical chase after at No Cow. A big thank you goes out to our friends at VegWorld for identifying and supporting our mission, without us having to do too much shouting.”

-D Katz, Founder

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BEST OF EXPO EAST

Editor’s Choice: THE MAPLE GUILD

MAPLEGUILD.COM

This was kind of a wild card for me as I wasn’t necessarily looking for a special company with cool products but, rather, trying to let them find me. That’s what happened with The Maple Guild. Their team paraded around the Baltimore Convention Center in sheriffs’ costumes, handing out citations to people for not “mapling”! This clever marketing definitely caught my attention and I set off to find their booth and try their products. I’m so glad I did because I fell in love with everything I tried, especially their Chocolate Hazelnut Maple Cream that tastes exactly like Nutella. That’s pretty revolutionary in itself as I’m sure I’m not the only vegan who has been on the hunt for a product that doesn’t just say it tastes like Nutella without the dairy, but actually does. This is it!

The Maple Guild’s steam-crafted™ system allows maple production to go from sap to syrup in roughly 90 seconds and at a lower temperature – ensuring a significantly less processed and never-burnt syrup.

Steam-crafting™ produces a syrup that is lighter, in both color and flavor. It’s this gentler touch that makes for a superior maple syrup. They even took home the Natural Products Expo East’s top product award, “Best of East,” for their Original Grade A Maple Syrup! They join the Maple Cream and Maple Vinegar as Expo winning products, solidifying The Maple Guild’s position as the world’s most innovative and efficient producer of maple products.

Located in Island Pond, Vermont, The Maple Guild controls the largest sugar bush in the world. All of their maple sap comes from those trees, and they treat them right with nearly 450,000 taps (about 1,800 miles) that carry the sap directly to their own reverse-osmosis houses. Sounds pretty high-tech, but surprisingly it’s very simple.

“Our Original Grade A syrup is the backbone of everything we’re doing at The Maple Guild, and it’s what enables us to be so creative with our other maple-based products,” says John Campbell, Vice President of Sales and Marketing for The Maple Guild. “This award is the culmination of years of hard work for our team, from tapping trees to creating award-winning products like our Maple Cream and Maple Vinegar. The Maple Guild won’t stop innovating and giving the people what they want – more maple.”

I also learned about their steam-crafted™ system that apparently is better than boiling. Most maple syrup makers boil their sap close to the flame at high heat, resulting in a burnt caramel flavor and a dark color.

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BEST OF EXPO EAST

Best Vegan Cheese: MIYOKO’S KITCHEN

MIYOKOSKITCHEN.COM

For those who read the Best of Expo West feature, you know that Miyoko also won ‘Best Vegan Cheese’ for that season. So, going into Expo East, I was on the lookout for her, assuming that she was still presenting her line from March. Boy, was I wrong in the best possible way! As if Miyoko didn’t already “wow” us with her insanely delicious artisanal cheeses, she came with even more tricks up her sleeve: Pub Cheese!

Miyoko’s new pub cheese line includes her Pub Crock Cheddar that you may have seen previously on her website, MiyokosKitchen.com. The Pub Crock is now Cheers to Cheddah! There is also German-inspired Biergarten Garlic Chive and Spicy Revolution.

Be on the lookout for Homestyle Plain Vegan Cream Cheese (now Plain Classic) as an online exclusive on her website and hitting retail stores next year! Two other varieties are joining the line as well: Un-Lox Your Dream and Sensational Scallion. On top of all of that, she has even released a new logo design. It is so fitting for her fun, playful personality. I can hardly wait to see it on the shelves early next year!

“The mission of the company is to provide sustainable, compassionate alternatives to high-end dairy products that help people transition away from animal products, thereby saving the lives of farm animals and mitigating climate disruption.”

-Miyoko Schinner, Founder and CEO VegWorld Magazine

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BEST OF EXPO EAST

Best Vegan: SNACK-SQUARE

This was the toughest category for me to narrow down to just one winner. Since Expo is primarily snacks, I had a ton of worthy contenders to choose from. But when I came across Square’s booth, usually known for their yummy vegan protein bars, and saw that they have a protein popcorn, I was immediately impressed. They then took it to the next level with a kettle cornlike, “slightly sweet” variety that had me believing I was eating the real thing while also taking in some protein. So clearly, I had to recognize them for this brilliance!

With three flavors: Spicy (mild), slightly sweet,

SQUAREORGANICS.COM

and sea salt, they made popcorn into a complete snack, doubling the protein using sprouted brown rice, replacing butter with coconut oil, and throwing in some spices for that great flavor. Ten grams of sprouted plant protein is not something to take lightly, along with 8-9g MCTs (medium chain triglycerides), 5-6g fiber (naturally occurring), and all gluten, dairy, and soyfree! The cherry on top: It’s 100% Organic and Non-GMO Verified!

Needless to say, I’ll be sneaking a bag or two of this into the movie theater instead of buying a butter-laden, protein-less version!

About the Author Courtney Garza is a media enthusiast that is constantly chasing opportunities to get more involved in the community. Plugged into the growing vegan scene, Courtney co-founded The Harvest Hands – a venture to create fun, educational, and delicious events that shed light on the plant-based lifestyle that she’s built with her other half, Zak Shelton.

Courtney promotes the startup life with her involvement in event coordination in the Dallas local entrepreneurial community and anything involving innovation. You can often find her at unique events around Dallas and the nation, as she spreads the word about just how truly fun, delicious, colorful a plant-based lifestyle really is!

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ORANGE-CANDIED

SWEET POTATO CASSEROLE

by Katie Mae, PlantzSt.com

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ORANGE-CANDIED SWEET POTATO CASSEROLE

Makes 9-inch casserole, Ready in 50 minutes, Stores 1 week in fridge

Ingredients • 1½ pounds peeled and diced sweet potato • 2 medium oranges, peeled • 2 inches fresh ginger, peeled • 1 Tablespoon almond butter • 1 teaspoon ground cinnamon, divided • 6–8 Medjool dates, pitted • ¾ cup pecans • ¼ cup rolled oats (optional)

DIRECTIONS Preheat oven to 400°F. Get out a 9-inch pie pan.

Add the oranges, ginger, almond butter, and ½ teaspoon cinnamon to a small blender. Blend into a creamy dressing.

Add the diced sweet potato to a mixing bowl. Pour the dressing over top and toss well.

Transfer the sweet potato and sauce into the pie pan. Cover with foil—try to leave a little space between the foil and sweet potato, so it doesn’t stick. Bake for 40 minutes.

Add the remaining ½ teaspoon of cinnamon, dates, pecans, and rolled oats to a food processor. Pulse a few times into a semi-chunky crumble.

Once the casserole has cooked for 40 minutes, remove the foil and sprinkle the pecan-date crumble over the potatoes.

Turn up oven to 450°F. Bake, uncovered, for 5­to 8 more minutes, or until the pecans are toasted. Serve warm.

About the Chef Katie Mae is a culinary coach, nutritionist and the founder of Plantz St. Culinary Gym in downtown Santa Rosa, CA. The Culinary Gym is a place for people to learn and practice cooking with whole plant foods to enhance their fitness and quality of life.

With in-person classes, online programs, and several eCookbooks, Katie Mae helps make the plant-based diet convenient and extra flavorful. Katie Mae is a cooking instructor at TrueNorth Health Center and the McDougall residential health programs.

She also contributes to the Forks Over Knives and the Food Revolution Network websites. Katie Mae holds a Master of Science in Nutrition from Bastyr University and has completed the Rouxbe Plant-based Culinary Certification. You can find her recipes and work at PlantzSt.com.

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VEGAN 101

VEGAN 101 MAY THE FORCE BE WITH YOU...

by Cathy Carter

T

his week, I was delighted to learn that two of my dear friends have moved from The Dark Side – the Sad American Diet (SAD) --

into The Light – a No Oil Whole-Food Plant-Based

issues, plus my brother who would not SHUT UP, I jumped in.” After 5 days, she’s already feeling better.

Her question to me was, “Where do you shop?”

(NOWFPB) diet.

MY ADVICE: Look for a grocery store that has beauOne friend, a self-prescribed “newbie,” is undergo-

tiful, fresh produce, preferably organic, and at the

ing cardio testing and possibly facing surgery. She

very least, a “health or natural” food section that

made the following statement on the McDougall

carries a wide variety of vegan products – canned

Friends Facebook page, “After alarm from health

or frozen fruits and veggies, legumes, and whole

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Issue 43 - Nov/Dec 2017 |

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grains. You may have to shop at more than one

MY ADVICE: Unfortunately, there are no totally

store to meet your needs. We all have our favorites.

vegan restaurants -- like one of my favorites, Spiral

Mine are Natural Grocers (100% organic at afforda-

Diner (spiraldiner.com) in Dallas and Fort Worth --

ble prices) and Whole Foods Market – both of which

in the small East Texas town, Marshall, where we

are out of town for me – and our local Kroger, which

live. However, anyone who’s attended our annual

is great for a quick trip when I run out of an item or

HealthFest

two. There are many others, especially if you live in a large city as opposed to a small town. And of course, farmers markets are also a great place to shop for fresh produce and more!

My other friend tried “going vegan” once before, but alas, the Darth Vader of The Dark Side, i.e., addic-

(healthfest.com)

knows

that

even

though we are small, we have quite a few restaurants with vegan menus or offerings – Central Perks (centralperks.us), Sweet Sabine’s (https://goo.gl/obbija), R&R Bakery (randrbakeryandcoffeeshop.com), OS2 (os2marshall.com) to name a few -- thanks to Ed and Amanda Smith who have promoted the NOWFPB lifestyle here. But regardless of where I am, I can almost always find something to eat on the menu,

tion to meat, dairy, processed foods and the like,

even at SAD restaurants. And if I can’t, many times

won out. Needless to say, I’m thrilled she’s trying

all I have to do is ask, and the chef will prepare a

again. Her questions: “Where do you eat out? What

vegan dish for me. Through experience, I’ve discov-

do you order when it’s not a vegan restaurant? Also,

ered the key is a one-on-one conversation with the

any suggestions on what can be ordered at fast

server to 1) patiently explain my diet (this is Texas,

food places? Is there anything other than salad?”

where beef is king and many don’t understand what

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VEGAN 101

“vegan” means) and 2) to politely ask what the res-

topping when I’m in a bind) and a side salad with

taurant has to offer. More often than not, the chef

balsamic vinegar will always fit the bill. Some-

delivers a suitable, if not tantalizing, meal.

times found on the menu, veggie burgers or grilled Portobello mushroom “steaks” or burgers

I’m not a huge salad eater, so I usually look for

are other options.

something else on the menu when I’m in a restaurant. Most of the time, I can find something that

• Most deli-type restaurants include vegan offer-

fits into the NOWFPB, but sometimes I veer slightly

ings. Some have salad bars with a wide variety of

back into Darth Vader’s territory. When I do, I don’t

vegetables and fresh fruit and many have veggie

beat myself up about it; I just scurry back to The

sandwiches and/or wraps. Check out the menu,

Light as quickly as possible. Here are some tips for

and again, if you don’t see anything that fits your

dining at SAD restaurants:

diet, politely ask what they can prepare for you.

At Jason’s Deli, I like the Spinach Veggie Wrap or

• Mexican restaurants are usually good; most

a salad of organic spinach, mixed greens, apples,

will prepare fajitas with steamed veggies, no oil

carrots and peas, topped with guacamole and

or butter upon request. Beans and/or potatoes

hummus.

can always be substituted for meat in burritos, quesadillas, or tacos (hold the cheese). Inquire

• Italian restaurants generally have salad and spa-

about the rice; it’s frequently cooked in chicken

ghetti with marinara sauce on the menu. You

broth. Salsa is good but ask for warm corn tortil-

can also order bread and ask for a side of roasted

las in place of chips for dipping.

garlic or marinara sauce for dipping.

• At seafood, eclectic, steak houses or buffet-style

• At Chinese, Japanese, and Thai restaurants,

restaurants, I opt for the salad bar and baked

order vegetable dishes with meat substitutes

potato (or sweet potato). I take small con-

such as tofu or tempeh over brown rice or noo-

tainers of my own condiments – oil-

dles. Other ethnic restaurants such as Indian or

free salad dressing along with butter,

Greek generally offer vegan options as well, but

sour cream, and cheese (all vegan, of course!). Not stuff I eat everyday, but ok for an occasional meal out, espe-

unfortunately, we don’t have any of those in our area, so the only advice I have is check

cially for newbie vegans in “transi-

the menu and don’t be

tion mode.” An oil-free dressing

afraid to ask questions

and my homemade tofu sour cream make an otherwise

Wherever

unpalatable meal tasty. If

AVOID SODA! Order a

taking along your own condiments

is

not

“doable” for you, a baked potato with no extras (I use hot sauce as a

VegWorld Magazine

you

are,

large glass of water, with sliced lemons or lime if desired.

For dessert, stick with fresh fruit or frozen sorbets. Don’t let sugary desserts like cakes, pies, or ice cream lure you into The Dark!

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VEGAN 101

Of course, NOWFPB meals prepared at home are healthier, but let’s face it; we are all confronted with non-vegan restaurants from time to time. To avoid surprise and disappointment, your best bet is to call ahead or peruse an online menu prior to visiting the restaurant.

My go-to fast food is Taco Bell’s Fresco Bean Burrito and a side of guacamole. Pico de gallo replaces the cheese on the burrito. Schlotsky’s offers a veggie sandwich (hold the cheese and mayo), as does Subway, and Burger King has a veggie burger which will do in an emergency. Chipotle Mexican Grill has vegan offerings – a list is found at chipotle.com/allergens. If you don’t have these fast-food places in your area, look for something comparable. Many fast-food restaurants now offer veggie burgers, sandwiches, wraps, salads, and more, but again, hold the cheese and non-vegan mayo. At pizza restaurants you can ask for a pizza with extra tomato sauce, lots of veggies and no cheese.

About the only eating establishments I’m unable to find “something” I can eat are BBQ places and Southern home-cooking or soul-food res-

Equally important, find a good support group,

taurants, unless they serve baked potatoes and/or

especially if your family, friends and co-workers

salad. Everything is either cooked with meat – beef,

are hesitant to jump aboard the starship and pro-

chicken, pork, or fish, or it’s slathered with butter or

pel themselves to good health, as you have chosen

worse yet, contains lard -- even the vegetables!

to do. My revitalizing “plug-in” happens to be the local monthly vegan pot-luck sponsored by Get

MY FINAL PIECE OF ADVICE: Tap in to the vast array

Healthy Marshall (gethealthymarshall.com). Above

of resources available. There are so many good

all, whether you are a seasoned traveler or just

books, blogs, videos, documentaries, and recipes

embarking upon this plant-based journey:

available online. You can simply Google “vegan” and have a wealth of information at your fingertips.

MAY THE FORCE BE WITH YOU!

About the Author Cathy Carter is a wife, mother, grandmother, and retired school teacher. On a plant-based diet for 6 years, she has shed 40 pounds and regained her health. She has a passion for animals, enjoys volunteer work, and loves to help people transition to a vegan diet. She and her husband, David, live in Marshall, Texas.

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SPINACH SALAD WITH BEETS & POMEGRANATES

by Zel Allen

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SPINACH SALAD WITH BEETS & POMEGRANATES

W

ith only five ingredients layered to create dramatic color contrast, this stunning salad is one you can proudly show off at the holiday table.

Yields 4 to 5 servings

INGREDIENTS • 1 (8-ounce) package baby spinach • 5 beets, peeled, cubed, and cooked, or 1 or 2 (15-ounce) cans diced beets, drained • 2 carrots, coarsely shredded

Maple Dijon Salad Dressing Yield: 2 cups (480 ml)

• Seeds of 2 large pomegranates • 1/4 red onion, cut in half vertically, then sliced into half moons

INGREDIENTS

DIRECTIONS

• Maple-Dijon Salad Dressing

• 1 cup (240 ml) water

1. Put all the ingredients in a blender. Process on high speed for 1 1/2 minutes to allow the xanthan gum to lightly thicken the dressing, stopping occasionally to scrape down the blender jar.

DIRECTIONS 1. Place the spinach in a large, wide salad bowl and heap the beets into the center.

Sprinkle the shredded carrots in a ring surrounding the beets.

2. Form a 2-inch ring of pomegranate seeds next to the carrots, leaving a generous border of spinach at the outer edge.

3. Finish with a sprinkle of onions around the outer edge. Bring the salad to the table to show it off. Toss it thoroughly with your choice of dressing before serving.

• 1/4 cup (60 ml) freshly squeezed lemon juice • 1/4 cup (60 ml) maple syrup • 3 tablespoons Dijon mustard • 2 Tablespoons rice vinegar • 1/2 teaspoon salt • 1/4 teaspoon ground pepper • 1/4 plus 1/8 teaspoon xanthan gum or guar gum

2. Using a funnel, pour the dressing into a narrow-neck bottle for easy serving. Shake well before using. Covered tightly and refrigerated, Maple-Dijon Salad Dressing will keep for 2 weeks.

ABOUT THE CHEF Zel Allen loves to cook, a passion that led her to author two vegan cookbooks, Vegan for the Holidays and The Nut Gourmet.

With her husband, she also co-publishes Vegetarians in Paradise, a vegan magazine appearing on the net for 19-plus years.

The publication features tasty recipes, vegan resources, articles, and items of interest to the vegan community. You can find Zel blogging about the benefits of nuts and having fun creating recipes for the holidays from Thanksgiving through New Year’s. She also contributes articles and recipes to The Vegetarian Journal and Vegan Health and Fitness Magazine and teaches vegan cooking classes in Los Angeles.

Visit her website at http://www.vegparadise.com for a banquet of delicious vegan recipes, a multitude of vegan resources, and intriguing articles. Visit her two blogs https://veganfortheholidays.wordpress.com and https://nutgourmet.wordpress.com.

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PAWTUCKET + WARWICK = SIMPLY GOOD FOOD AND FUN IN RHODE ISLAND Story and photos by Robin Tierney

M

y friend Patti McAlpine sets the bar high for friendliness and earth-friendliness, from committing random and proactive acts of kindness to reusing drinking straws. She loves sharing the pleasures of her corner of Rhode Island with visitors. As a result, I had a great time in Pawtucket and Warwick, both in the Providence area. Now I’m going to share the wealth with you.

VegWorld Magazine

Here, life has always revolved around the water.

The rivers were harnessed during colonial times for mills, which soon gave the area a level of economic independence vital to winning independence from England. The Blackstone River Valley, hydrated by its namesake river, is now the centerpiece of both a state park and Blackstone River Valley National Park.

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VEGWORLDLY WANDERINGS

It’s a wonderful, peaceful place to bicycle, kayak and paddleboard amid lush green forests. I chose to pedal along some of Blackstone River Bikeway’s 11 miles of paved paths that run between Woonsocket and Providence. My stops included historic structures such as the Kelly House and thundering falls in downtown Pawtucket as I pedaled far along the Blackstone River Bikeway. I spotted turtles large and small and dozens of bird species, including egrets, blue herons and ospreys. By the way, Pawtucket means “by the falls.”

I slept overnight on the Samuel Slater Canal Boat, which is docked at Central Falls River Landing. The boat is named for the man considered to be the father of the American Industrial Revolution. In 1791, Slater immigrated to the United States, taking skills learned from apprenticing in England’s mills. He applied that know-how to help David Wilkinson build America’s first successful water-powered spinning mill, which is the anchor site in the National Historical Park.

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VEGWORLDLY WANDERINGS

The 40-foot canal boat is now a rarity, but in the early 1800s, such canal boats navigated the Blackstone River and its canal. I had a very peaceful snooze in the boat’s cozy berth and caught up with email in the pretty sitting-dining room-kitchenette. There’s even a bathroom with a hot shower on board. Accommodating up to four people overnight, the boat is also available for river cruises.

The centerpiece of downtown Pawtucket is Slater Mill National Historic Site, where the 1810 Wilkinson Mill is still powered by a working 16,000-pound wooden water wheel. This is a great place to picnic on a bench and watch the falls.

Rhode Islanders are passionate about the preservation of their handsome historic buildings. Nearby in Warwick, NYLO Hotels opened a fashionable riverside boutique hotel in a repurposed factory, Pontiac Mills.

Built in 1863, the former textile factory produced cloth

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VEGWORLDLY WANDERINGS

for American Civil War uniforms and later, Fruit of the Loom. The companion animal-friendly hotel features industrial design details such as high ceilings, polished concrete floors, big windows and loft-style guestrooms. Have a coffee or tea with almond milk on the patio lounge edging the Pawtuxet River. I didn’t spot Nunzio the giant turtle, but I’m told he hangs out within view of the deck.

Late 2017, visitors will have another lodging choice convenient to the area’s attractions and airport: Hampton Inn Pawtucket. I have faith it will be a great place since Patti works there.

Good and good-for-you eats There are many good places to eat in the area, from food trucks to my favorite: a small shopping center with veg-friendly Indian and Asian restaurants, a lively vegetarian bistro and a terrific vegan bakery/cafe/juice bar.

Patti and I attended the Saturday all-vegan, gluten-free buffet brunch at Rasoi. Standouts at this Indian restaurant included a beetroot-mushroom-greens dish, the lentil-butternut squash sambar soup, and phirni, a rice pudding prepared with soymilk in a shallow earthen dish and garnished with strands of saffron, chopped almonds and pistachios. Rasoi’s dishes emphasize flavor while using minimal oil and sugar.

Garden Grille features a long menu of well-prepared vegetarian fare. Patti ordered vegetable-stuffed quesadillas that come with a vegan cheese option. Drinks include a lovely pear-ginger, alcohol-free refresher.

Wildflour is a vegan bakery and juice wonderland. Patti chose the lavender lemonade; I filled

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VEGWORLDLY WANDERINGS

up with a “Golden Milk” smoothie of nut-based

It is always a great time to stroll around Rocky Point

milk blended with good-for-you-goodies such as

Park, among Patti’s favorite parks. From the 1840s

turmeric. Heavenly sweets include the best-ever

until 1995, the park was the site of a legendary

scone. The bakery-juicerie bottles its fresh juices.

amusement park. Now it’s a peaceful greenspace,

Patti chose watermelon, while I zenned out with

dotted with signs detailing the yesteryear attrac-

the amazing ginger-wheatgrass.

tions and a cool arch preserved from the 1964-65 World’s Fair.

A new place downtown for veg-friendly choices is Harvest Food Kitchen, which sources from local

There I met Elizabeth Dunton, who works at War-

farms. Another lovely, tasty place is Hope Village

wick Department of Tourism Culture and Develop-

Kitchen at Hope Artiste Village, home to the Rhode

ment and regularly walks the park’s Narragansett

Island Music Hall of Fame and an indoor winter

Bay side paths. She directed me to other Warwick

farmer’s market. Thirsty? Look for the iconic Rhode

havens, such as Oakland Beach, great for swim-

Island lemonade, Del’s, at shops and stands.

ming and hiking. “Visitors come to play here, and locals stay here for generations,” said Elizabeth. It’s

Plenty more fun

easy to understand why.

Seasonal activities include blueberry and apple picking, arts festivals and, reflecting the area’s cul-

More info:

tural diversity, celebrations from Colombian to

www.TourBlackstone.com

Taiwanese to Irish. Annual authentic dragon boat

www.visitwarwickri.com

races, too.

www.rivertourblackstone.com/site/slater

About the Author Robin, who likes to travel on foot and bike in search of fun and vegan food, can be reached at Travelveg@live.com.

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APOYO LODGE A VEGAN OASIS IN THE NICARAGUAN JUNGLE Story and photos by Leigh Hayhurst

N

atives of Nicaragua will tell you one of the most beautiful places to visit in their country is Laguna de Apoyo. Around 20,000 years ago, the Apoyo volcano imploded and filled with subterranean and rain water, creating a mineral-rich lagoon. Lush, leafy guacuco, pochote and rosewood trees surround the water, which stays toasty warm year-round. Roaring cries

VegWorld Magazine

of howler monkeys echo in the coves, and osprey, yellow-tailed oropendolas, ruby-throated hummingbirds and falcons fly overhead. Oftentimes, you’ll hear the faint melody of traditional Nicaraguan marimba music drifting through the air; and if you’re lucky, a friendly local will share tales of the magic and mystery that loom around the lagoon.

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VEGWORLDLY WANDERINGS

Venture deeper into Laguna de Apoyo’s jungle, and exotic, comforting smells of chickpea curry stew and vegetable paella will waft past you. This is a sure sign you’re nearing Apoyo Lodge, a cozy compound situated in an enclave of the lagoon. Located approximately 30 miles south of Nicaragua’s capital, Managua, Apoyo Lodge is a health and wellness boutique hotel specializing in yoga retreats and raw-cooked, planted-based whole foods.

Co-owner Miriam Rodriguez-Marquez has made it her life’s mission to nourish bodies, relax minds, and illustrate that living and eating well isn’t something reserved solely for the elite. “Visitors come to the lodge to change bad habits, heal their bodies and jumpstart a new lifestyle,” said Rodriguez-Marquez.

“When people tell me they’re doubtful they can change their eating habits or eat more healthily, I tell them that if I can do it in the crater of a volcano in a developing country or in the war-torn country of the Democratic Republic of Congo, then anyone can,” she said.

And that’s where Miriam’s journey to healthy living began. Miriam and business partner, Maribel, both originally from Spain, met in the DR Congo in 2013. In search of a more purposeful life, they had both just joined the United Nations, putting their professional skills and experience to work for the peacekeeping mission in DR Congo. They learned early on they shared the same dream of one day owning and operating a small hotel somewhere quiet and beautiful. Eventually, they stumbled upon Apoyo Lodge.

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VEGWORLDLY WANDERINGS

Food Apoyo Lodge sources seasonal, plant-based foods found locally in Nicaragua. Meals are free of meat, fish, dairy and eggs (in fact, these products aren’t allowed on site), and there is a strong emphasis placed on incorporating whole foods, such as local dark leafy greens, herbs, veggies, tropical fruits, fermented foods, sprouts, nuts, grains and seeds, into

touille; and Vietnamese spring rolls with peanut and lime sauce. Desserts include everything from fresh fruit and raw carrot coconut cake to avocado chocolate ganache and choco banana, Apoyo Lodge style. To stay hydrated, guests have access to a smoothie and juice bar, flavored waters and herbal teas.

all dishes Two or three courses are served at each

Rooms

breakfast, lunch and dinner. Miriam and her team

The lodge was thoughtfully constructed by incor-

carefully prepare delicious meals such as oat and

porating existing elements of the property. Path-

banana pancakes with squash compote and fresh

ways, smaller buildings and fence lines were built

fruits; lentil cakes with beetroot ketchup and rata-

of large rocks found on the grounds. Interior wall

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VEGWORLDLY WANDERINGS

hues mimic the soothing colors of nature, and sleek, tropical hardwood furnishings elevate the overall lodge’s look.

The Lake View Suites located on the second floor house two queen beds and one single bed for a total occupancy of five people. A private, modern bathroom with hot water and locally made soap, shampoo and conditioner are available for guests. The icing on the (vegan) cake is the glorious view of the lagoon from the large, private balcony.

Lake View Rooms are equipped with two single beds (that can be pushed together to form a king) for a total occupancy of two people.

These rooms include the same as Lake View Suites and a private patio area under a pergola with direct views of the lagoon.

The Forest Rooms offer two single beds (that can be pushed to form a king) for a total occupancy of two people. They have the same offers as the other rooms with views of the lush gardens and woods.

Things to do at the lodge Offered each day, a complementary morning yoga class accommodating all fitness levels is taught in a thatched roof palapa overlooking the lagoon. Private twilight yoga, acroyoga, fitness lessons and dance classes are offered for an additional fee. Massages, holistic therapies, manicures and pedicures are available on the second floor of the palapa. Those looking for a full-body workout can hike up to a nearby view-point or grab a recycled surf board, raft or innertube and simply float in the shallow waters. And don’t worry, there’s no need to fear underwater predators; the

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VEGWORLDLY WANDERINGS

high mineral content of the lagoon cannot sustain life other than some endemic fish species and small crabs.

Day and night trips Located at the foot of the Mombacho volcano, about 30 miles from the lodge is the colonial city of Granada. Take half a day to explore the city and visit the cathedral, Convento de San Francisco (the oldest church in Central America), stop in cafés, browse street vendors’ wares or book a boat tour of Las Isletas.

Consider a visit to Masaya, the Nicaraguan capital of folklore and home to a large, open air artisan market. Stroll through booths and admire handmade blankets, bags, shoes, paintings, pottery and much more. Finish the day by taking a trip to Masaya Volcano National Park where, after the sun sets, you can take a peek inside a mesmerizing active volcano known by the Spaniards as the “Gate to Hell.”

If you’re looking for an overnight excursion, book a trip to San Juan del Sur, known as the surf capital of Nicaragua. Enjoy a surf lesson or just relax by the Pacific Ocean.

You’ll have plenty of time to explore this famous little town, visit attractions, shop, eat and watch the iconic sunset by the beach.

By the end of your trip, you’ll feel nourished, relaxed, rejuvenated and blessed by the Apoyo Lodge’s motto: Lokah Samastah Sukino Bhavantu, or, May All Beings Be Happy & Free. www.apoyolodge.com VegWorld Magazine

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SPANISH STYLE CHICKPEA & SPINACH STEW

By Miriam Rodriguez Marquez of Apoyo Lodge

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41

SPANISH STYLE CHICKPEA & SPINACH STEW

I

f someone had told me over 30 years ago that I would be so in love with this variation of my mum’s chickpea and spinach stew, I would have

never believed it! As a Spanish child, I did not like chickpeas or stews. This particular one was very popular as a Monday meal when I was growing up.

Traditionally, in Spain, there was no fresh produce in

This particular recipe has been developed using a pressure cooker for the chickpeas as this not only saves you cooking time (from 1.5hrs to 15mins!), but you are also cooking at a lower temperature, hence preserving nutrients that would be destroyed in traditional high-temperature boiling methods.

Make sure you use the water left from cooking the chickpeas as it contains a high nutritional value.

the market on Mondays as farmers would not work on Sundays. This meant that my poor mother and many others like her, had to put together a family meal either with ingredients from the previous week, still good by Monday, or pulled from the pantry or freezer, and filling enough to be a full lunch. Stews are a lifesaver for situations like that and a nutritious, balanced meal for those cold winter days.

I have also adjusted it to the produce available here in Nicaragua, plenty of squash and taro available to us, which offers a twist to this otherwise very Mediterranean dish.

Last but definitely not least, Moroccan Spices are the secret touch that brings exotic flavours of northern Africa to the table.

Serves 4

Ingredients

Directions

• 4 cups of dried chickpeas (soaked from the night before) • 1 onion, chopped • 2 green peppers, chopped • 3 tomatoes, chopped • 2 carrots, sliced • 4 cups squash or pumpkin, diced • 4 medium potatoes, diced • 4 handfuls of spinach, chopped • 1 handful of almonds, finely chopped • 5 garlic cloves, finely chopped • Salt and pepper, to taste • 2-3 bay leaves • Coconut or avocado oil, as needed • 1 Tablespoon Moroccan Spice Mix (“Ras El Hanout”)

Cook the chickpeas in the pressure cooker for about 15mins.

Meanwhile, fry the almonds and garlic in a little bit of coconut or avocado oil at a low heat. Once almonds and garlic are browned, remove from heat and set aside.

VegWorld Magazine

Fry chopped onions and peppers at low heat until brown. Add chopped tomatoes.

Add about 4 cups of boiling water (from cooking the chickpeas, or even better, vegetable broth), the cooked chickpeas, diced potatoes, spinach, carrots, squash or pumpkin, and stir well.

Add 2-3 bay leaves, Moroccan Spice Mix (Ras El Hanout), almonds and garlic.

Salt and pepper to taste.

Cover and simmer on low for 30 minutes.

Buen Provecho!

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VEGWORLD EVENTS CALENDAR

Looking for the most exciting, fun, inspiring, and informative vegan events worldwide? Here they are! If you have an event coming up, let us know by sending the details to editor@vegworldmag.com Seed Food and Wine Festival

Atlanta Veg Fest 2017

3rd Annual Space Coast VegFest

Nov 01, 2017

Nov 11, 2017

Nov 19, 2017

Miami, Florida

Atlanta, Georgia

Riverfront Park, Cocoa, Florida

VeganFach Festival

VeggieWorld Berlin

Leeds: WinterFest Vegan

Nov 03 - Nov 04, 2017

Festival

Christmas Market

Cologne, Germany

Nov 12, 2017

Nov 26, 2017

Berlin, Germany

The Headrow, Leeds, U.K.

Market Festival

ChinaFit Vegan Festival

South Florida Veg Fest

Nov 04, 2017

Nov 14, 2017

Dec 02, 2017

Tokyo, Japan

Beijing, China

Fort Lauderdale, Florida

Festivale Vegane de Montreal

Lagos Veg Fest

Dundee Vegan Fest

Nov 04 - Nov 05, 2017

Nov 18, 2017

Dec 03, 2017

Marché Bonsecours, Montréal

Lagos, Nigeria

Dundee, U.K.

Triad Veg Fest

Edinburgh Vegan Festival

New York, NY: Veganizer

Nov 05, 2017

Nov 19, 2017

Dec 25, 2017

Greensborough, North Carolina

Edinburgh, U.K.

New York, NY

Tokyo: Vege&Fork

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HOW TO PLAN, PREP & PACK FOR A

Plant-Based Holiday Road Trip

by Shoshana Chaim

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DO YOU HAVE THE BIRTHDAY BLUES?

T

raveling.

It’s something we have all done at one time or another.

the road, but I wanted to pick up a bit more fruit

I remember traveling back in the days...before I had

So as the holidays approach and you start planning

kids...before I ate a plant-based diet, and before my

your big trip back home to have the celebrations

kids did, too.

with family, or you use the time off to venture out

because there is only so much you can take over the border.

into the big world, you are going to need these Wow, things have changed.

Family Nutrition Coach certified tips to help you stick to vegan food as you travel to wherever you

Traveling is something that comes easily to me,

are going.

and the kids are used to it. But for a family that is not used to packing up and setting out across the

PPP: Plan, Prep and Pack. A few weeks in advance,

state, continent or world, traveling can be daunt-

I open the notes on my phone and pull out the plan

ing. Add to it a plant-based vegan diet...and you’ve

I made for the road trip the year before. Then I plan

just shaken things up...a lot!

out all the foods I will need to buy and prepare.

Basically, I make three lists: a shopping list, a list of

Just a few years back, we loaded up our Honda

things to make and a list of things to remember to

accord, two kids and a Vitamix and set out to drive

bring along. Then I start to buy the ingredients or

from Toronto, Canada (think north of Buffalo, New

non-perishables and make a timeline for everything

York) all the way to Miami, Florida. Yes, you read

I will need. Starting early really does help.

me right. I packed up enough food to last two days on the road and another day in Disneyland. Truth

The must haves: There are a few items I can’t road

be told, we did not HAVE to stop for any food on

trip without. First of all, I need a pair of scissors. It

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PLANT-BASED HOLIDAY ROAD TRIP

makes opening packages neatly that much easier and saves the mess later. The Vitamix, or Magic Bullet, helps you get the extra nutrition by making smoothies or easily blending shakes. And finally, I never leave home without a sharp knife with a plastic cover. It helps me cut apples and other fruits and veggies without having to cut it days in advance and having it turn brown. You can pick one up at any home store, and the plastic cover makes it much safer for storage.

Think outside the box: If you are like us, bars and prepackaged foods are not an everyday occurrence in our home. But when we travel there is more room for powdered shakes, super food bars and individual cups of hummus. Knowing we do the best we can for our bodies and the environment most of the year allows us the peace of mind to do what works the other few travel days. We each take a plastic container so we can divvy up carrots, pretzels or popcorn. This way we are doing what we can to reduce our carbon footprint.

So as you head out on your trip this season, think about the items you must take, the foods you want to have with you and how your values may differ on the road then they do in the home. And remember, wherever you go, there is usually a grocery store with fresh whole foods like fruits, vegetables, nuts and seeds that make great fast food.

Happy Holidays Everyone!

About the Author Shoshana Chaim is a Family Health and Wellness Coach working to alleviate the stress in life caused by diet, unhealthy lifestyle, and chronic illness. As the co-host of The Plant Trainers Podcast, magazine writer, TV guest and an international speaker, Shoshana inspires others with her personal and family health journeys as well as practical ways to improve quality of life through nutrition and fitness. Click here for her Top 5 Daily Activities That You Must Do To Create A Healthy Family.

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46

VEGAN CHERRY GARCIA

ICE CREAM

by Lani Muelrath

E

ven in the winter chill, a good ice cream is always in order for a holiday treat. The banana backdrop that provides texture in this dessert is undetectable in flavor as ‘banana’ due to the flavor the sweet dark cherries and chocolate deliver.

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VEGAN CHERRY GARCIA ICE CREAM

Who doesn’t love chocolate and cherries in ice cream? This recipe is hard to mess up—it’s always a crowd pleaser.

Yields 2 Generous Servings

INGREDIENTS • 2 large very ripe frozen bananas (riper makes it sweeter!)

• 1 teaspoon maple or vanilla extract • ¼ cup plant milk • 1 cup frozen pitted dark sweet cherries • 2 tablespoons vegan chocolate chips, divided

DIRECTIONS 1. Slice the frozen bananas into ¼-inch chunks. If the bananas are ripe enough, they will be easy to slice and very sweet.

2. Drop the banana chunks into a food processor or high-speed blender. Add the vanilla and plant milk.

Pulse until it starts to break down the banana chunks, then blend until smooth and creamy. If you need to add more plant milk, you can add 1 tablespoon at a time.

3. Drop the frozen cherries in and pulse only—you want to have big chunks of cherry in your final product.

Simply mix as much as desired. If it gets too thick, you can always dribble in more of the milk.

4. Serve in bowls and sprinkle the chocolate chips on top.

Note: As an alternative, you can add some of the chocolate chips after step 3 and pulse again before serving—they just tend to lose their chocolate flavor when frozen.

Reprinted by permission from The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness by Lani Muelrath (Hardcover – October 10, 2017, BenBella Books)

About the Chef Lani Muelrath, MA, is an award-winning health educator, best-selling author, inspirational speaker, and TV host. Lani’s third book The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness was released October 2017 and is now available for order at www.themindfulveganbook.com. She is also the author of The Plant-Based Journey: A Step-by-Step Guide to Transition to a Healthy Lifestyle and Achieving Your Ideal Weight. Connect with Lani at her website www.lanimuelrath.com and on Facebook | Instagram | Twitter

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48

Confessions of a

PLANT-BASED

ADDICT

by Adam Sud

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49

CONFESSIONS OF A PLANT-BASED ADDICT

M

y name is Adam Sud, and I am a 7th generation Texan and a Jew. I like to describe my story as a journey from

By the time I was in college, things had begun to

pills to plants. I grew up eating burgers and bar-

ant to me than my classes, my friends, and even

becue, bagels and blintzes, and of course, fried

my family. I was buying from friends and going

chicken on Friday nights, a tradition in my family. I

through my prescriptions faster and faster. Finally, I

like to describe my diet as the Standard American

dropped out of school and moved back to Austin,

Diet wearing cowboy boots with some chutzpah.

TX. I told my parents it was for a job, but really, it

Growing up, I had friends and played sports; I had a

was to be back in my hometown with all my deal-

great childhood. But in high school, when I started

ers. That’s when it all fell apart for me. Of course, I

taking Adderall for ADHD, things began to turn.

lost the job, I avoided my friends, and I was treating

spiral out of control. I needed to take more and more Adderall, and soon it became more import-

my parents like an ATM. I saw them only to borrow I became an Adderall abuser in high school. I abso-

money. I started doctor shopping. That’s when you

lutely loved it! Adderall seemed to solve all of my

have multiple doctors prescribing the same med-

problems for me. Loss of appetite allowed me to

ication without them knowing about each other.

lose the extra weight I had gained as a high school

Doctor shopping is a felony. I became incredibly

freshman; plus, it gave me endless energy. Not

depressed and isolated, developed a secondary

only could I party all night on Friday and Saturday, I

addiction to fast food, and was living like a hoarder.

was able to stay up all night Sunday to get my work done. I believed that it made me the person the

When I say I was a fast food addict, let me tell you

rest of the world wanted me to be. I was hooked!

what I would eat in a single day. I started with 4-6

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CONFESSIONS OF A PLANT-BASED ADDICT

potato, egg, and cheese breakfast tacos with a large

would hit up Whataburger again, this time for their

soda; then for my first lunch, I would get a super-

egg and cheese Breakfast on a Bun® with Sausage

sized Double Quarter Pounder® meal from McDon-

sandwich. I would also drink anywhere from 10-20

ald’s with an extra Double-Quarter Pounder since

regular sodas every day.

one was not nearly enough. For my second lunch, I would order Whataburger’s Honey BBQ Chicken

When I say I was highly addicted to Adderall, the

Strip Sandwich meal with the extra large fries and

average dosage is 20-40 mg per day. By this time

soda. Then for dinner, I would return to McDon-

in my life, I was taking 400-450 mg in a 24-hour

ald’s for my Double Quarter Pounder meal with an

period, and I weighed almost 350 lbs. I was con-

extra Double Quarter Pounder. Around 2-3 a.m., I

stantly self-conscious about my weight, and it didn’t help that with my 50-inch waist, the only place I could shop for pants and shorts was at a store called “Casual Male XL.” Shopping for clothes left me feeling humiliated and disgusted with myself.

I would go home to my filthy apartment, take off my shirt, and look at myself in the mirror, staring at my body and scanning the entirety of my obese stomach with utter hatred. It made me sad seeing every stretch mark, every odd lump, and every sore that made up my body. My hatred for my physical appearance would grow and grow until I would begin to punch myself as hard as I could in the stomach. I would punch myself again and again while saying “I hate you!” with every punch until I cried and stared at the red marks on my stomach from the beating I had just inflicted upon myself.

I cried because no matter how hard I hit, I could never win.

I was never comfortable in any social situation without being on drugs, and when I was on drugs, it was very noticeable. I was miserable and angry at everyone and everything – all but myself. I blamed my father for everything, and my mom was constantly caught in the middle of our regular arguments. I wasn’t working because no one would hire an obese, smelly, dirty, college dropout who also happened to be a drug addict. I was running out of money. I knew that I was headed toward the day when I would be living on the street, and it was a reality that the day was very close. I had literally

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CONFESSIONS OF A PLANT-BASED ADDICT

spent every cent I had on drugs and drug-fueled, compulsive shopping. I can still remember the feeling of hopelessness when I looked at myself in the mirror and knew I had a serious problem but was too scared and proud to do anything about it.

It was at this time that Whole Foods Market partnered with Rip Esselstyn and Engine 2. They were offering a week-long immersion to teach people how to adopt a plant-based diet. My dad, who has been a part of Whole Foods Market since the beginning, saw this as an opportunity to help me and asked me to go. So I did. I went to the immersion.

While I was there, I was very much a drug addict, and to be honest, I was using at the immersion. But I attended every lecture, and I learned that by adopting the principles of a plant-strong lifestyle, I could prevent and even reverse most of the chronic western diseases and make myself heart attack proof.

The last night of the immersion, Dick Beardsley, an extraordinary, well respected, and compelling motivational speaker, gave a presentation. After retiring from a career as one of the world’s best marathon runners, Dick had a series of near fatal accidents that left him addicted to pain killers. As he talked about his fight against his addiction, I listened to this man talk also about himself as an addict. The way he treated people (and himself) made me think, “He’s talking about me.” I wanted so badly to walk up to this man and admit for the first time that I was a drug addict and that I needed help. Unfortunately, I wasn’t desperate enough yet to admit my addiction or change my diet. Today, I recognize that as a defining moment that could have started a pathway to change – a path that might have spared me a year of misery, shame, and pain. Instead, I chose the path of fear. I chose to leave the immersion and go to bed that night a drug addict.

Desperation would come a year later as I suffered an overdose alone in my apartment. I was

VegWorld Magazine

At Rip Esselstyn’s (top) immersion, world renowned marathon runner Dick Beardsley (bottom) spoke about his addiction to pain killers.

lying on the floor, unconscious, surrounded by fast food garbage and empty pill bottles. I was dying at the age of 30 from a life of drugs, fast food, and depression. When I regained consciousness, I took a hard look at my life and realized I was headed down a road leading to only one place. There was my mom who inspired my imagination and taught me to dream. My dad, who showed me through

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“Then I transitioned my diet to the oatmeal, beans, broccoli, and fruit everyday, for every meal, for 10 months.”

his actions what it means to be an honest man,

blood pressure every morning before I was allowed

taught me the importance of integrity and being

to leave the dorms. I was put on eight prescription

selfless. There was my brother, who is literally my

medications: diabetes meds, blood pressure meds,

other half and who I’ve shared closeness with like

cholesterol meds, antidepressants, mood-stabiliz-

no other person I know, and my sister who is, well,

ers, ADHD meds, and sleeping meds. I remember

she is my little Jewel. I saw these beautiful people

feeling utterly disgusted and ashamed because I

spending the rest of their lives asking themselves

knew I had done this to myself. I knew this was

why I needed to eat and drug myself to death. I

entirely my fault, and for the first time, I had no

saw them spending the rest of their lives asking

one else to blame but myself. I finally had to take

themselves what they could or should have done

responsibility for my life. But after talking to my dad

to stop that from happening and carrying that

on the phone, he helped me come to an amazing

hurt and guilt with them for the rest of their lives. I

realization: “If I am the problem, then I get to be the

also realized that I had received a second chance

solution.” Because of the immersion, I knew what I

by surviving; I was going to use that chance to

needed to do. These were lifestyle diseases that are

prove to myself that I was capable of a comeback.

completely reversible through lifestyle changes. I

Finally, I picked up the phone and called my par-

took it upon myself to reverse my type 2 diabetes

ents. When they answered, I finally said the three

and high blood pressure by implementing a plant-

words that would change my life forever, “I need

based lifestyle into my recovery program of med-

help.” Two weeks later they were by my side as I

ication and therapy. What I didn’t realize was that

checked myself into rehab.

plant-based nutrition would become the backbone of my entire recovery. Unfortunately in rehab, you

During my first 24 hours in rehab, I was searched,

don’t have a lot of control over what you eat. You

drug tested, and medically tested. I was forced to

pretty much eat what they serve, and there aren’t

undergo a full body examination with a doctor

many healthy options.

which, for me, being obese and very ashamed of my body, was humiliating. I can recall crying myself

I left rehab off of Adderall but on medications for

to sleep that night. The doctor called me into his

chronic disease and behavior/mood disorders. I

office the next day and asked me why I didn’t

entered a sober-living halfway house -- drug tests,

list on my medical forms that I was a type 2 dia-

five hours a day in therapy, and unfortunately a

betic. I told him, “Because, I’m not a diabetic.” He

kitchen stocked with foods that were killing me as

informed me that my blood sugar was over 300,

quickly as the Adderall was. I remember thinking to

and I was diagnosed that day as a type 2 diabetic

myself, “I might leave here sober but not healthier.”

with high cholesterol and high blood pressure. In

I told the house manager that I was a diabetic with

fact, my blood pressure was so high that for the

heart disease and couldn’t eat any of the food. I

first week or so of rehab, they had to monitor my

explained that I wanted to try a plant-based diet and

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CONFESSIONS OF A PLANT-BASED ADDICT

asked could he get me the foods that I needed. He

it comes to lifestyle change and recovery. In order

asked me, “Adam, what do you need to be success-

to successfully change my life, I had to “be com-

ful?” I told him I’m a 7th generation Texan addicted

fortable being uncomfortable.” I knew I wouldn’t

to fast food, and except for the immersion, I have

always feel deprived; that someday, I would not

never really done this plant-based thing. I told him

just tolerate but enjoy a changed lifestyle. And I

that I liked oatmeal, black beans, broccoli, and

knew that would only happen if I were committed

fruit. Could he get those foods for me? He said,

every day to my recovery. I had to make the daily

“Of course.”

For the first several months, I made oil-free egg white omelets which allowed me to develop a taste for the veggies. Along with getting off the drugs, this was the most discomfort I was able to handle at that time. Then I transitioned my diet to the oatmeal, beans, broccoli, and fruit everyday, for every meal, for 10 months. This was no easy switch. I

choice between what I want now and what I want most.

Within 3-4 months, I had completely reversed my type-2 diabetes, high cholesterol, and high blood pressure. In 10 months, I lost 100 lbs, and within 1 year, I was off of every medication I had been prescribed in rehab -- including the mood stabilizers

cried in the company of people eating pizza and

and antidepressants. Today, I am 5 years sober and

burgers every day. The first few weeks were very

have lost a total of 185 lbs. I love my lifestyle, and I

difficult, and I was struggling. Then I read a book

absolutely love the food. I have also become very

by Dr. Doug Lisle called “The Pleasure Trap: Mas-

passionate about fitness. Since personal fitness is

tering the Hidden Force that Undermines Health &

all about being comfortable with being uncomfort-

Happiness.” I learned from this book what I have

able, it has become another part of my daily recov-

come to believe is the one invariable truth when

ery practice.

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before

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after

CONFESSIONS OF A PLANT-BASED ADDICT

I realized that plant-based nutrition has an amazing power in regards to addiction recovery. I became a certified holistic lifestyle coach and plant-based nutritionist and developed a program using plantbased nutrition as a tool for addiction recovery and relapse prevention. For 2 years I ran groups at sober-living houses and Intensive Out-Patient Therapy centers in LA. I am now a Health Coach at the Whole Foods Market Medical and Wellness Clinic at the Global Headquarters in Austin, TX. I have also had the honor of speaking at Rip Esselstyn’s Engine 2 events for the past 3 years. Being able to share my story on podcasts like The Rich Roll Podcast, magazines like Vegan Health and Fitness, and most recently in John Mackey’s newest book, “The Whole Foods Diet” has been humbling.

than 3 weeks, and as of today, he weighs less than

A plant-based lifestyle has completely changed everything about my life -- the way that I move through the world, the way people interact with me, and the way I interact with other people. My certainties about the world have completely changed, and today I feel closer to my authentic self than I have ever felt. That’s what I believe recovery is really about, the search for the authentic self. I can honestly say that I am the happiest and the healthiest I have ever been in my life. I am grateful to have gone through everything that has happened to me -- the addiction, the diseases, and even the overdose. It has allowed me to become the person I am today. I am no longer addicted to drugs, but I am addicted to sweet potatoes. A plant-based lifestyle didn’t save my life, but it has given me the ability to create an entirely new one. It’s one that I look forward to living every single day. I firmly believe that the simplest change on your fork can be the most

200 lbs for the first time in almost 10 years.

profound change of your life. I know it was for me.

People always ask me what I’ve lost, and I enjoy telling them about the 185 lbs as of today, the diseases (obesity, type2 diabetes, high blood pressure, high cholesterol, depression) and the eight medications.

But my story is not one of loss. What’s most profound is what I have gained. Early morning runs on the lake with my dad and real relationships with my mom, dad, and the rest of my family. I have found my self-worth and self-confidence, my purpose in life, and the ability to help others, most importantly my twin brother, Bobby. He moved into my place in LA in January 2016 to start his own plant strong journey. He was overweight and a type 2 diabetic.

Dr. Lederman from Forks Over Knives took him off of his type-2 medication the first week. His blood pressure dropped from 140/100 to 120/80 in less

About the Author Adam Sud lives in Austin, Texas, where he is a Health Coach at the Whole Foods Market Medical and Wellness Center at the Global Headquarters. He is also a speaker and staff member for Engine 2 events as well as a speaker at many other plant-based events around the country.

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THE KINDNESS

of Plants

by Lori Donica Barber

Every man who has ever been earnest to preserve his higher or poetic faculties in the best condition has been particularly inclined to abstain from animal food. -Henry David Thoreau VegWorld Magazine

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FEATURE - THE KINDNESS OF PLANTS

I

t’s harvest time all across the Northern hemisphere. In gardens everywhere, people are plucking pumpkins, picking tomatoes, canning applesauce, and pickling cucumbers among other autumn happenings. Harvest festivals flourish. Farmer’s markets overflow with freshly gathered fruits and vegetables, and amidst all this abundance, the cozy feeling of fall begins to descend.

It’s a gentle time of year as growers, both large and small, harvest their bounty after months of patiently tending gardens and fields. Curiously enough, all of this bounty and harvesting and festival-ing makes me think about the happiness of vegetables, the cheerfulness of fruits, and the kindness of plants in general.

“Really???” you might say! “Can vegetables be happy and fruits cheerful? How can plants be kind?” But bear with me. I think by the end of this article, you’ll see that vegetables and fruits and plants in general represent the highest echelons of kindness.

Indeed, fruits and vegetables – and the conscious choice to eat only plants – may be the single most important decision a person can make. Beyond just healthy, consuming kale and carrots, blueberries and beans, strawberries and sunshine, creates a society that exhibits a profound intellect, a remarkable compassion and a deep thoughtfulness, which is simply unobtainable by a world that consumes the flesh of sentient animals.

When considered in the following way, the kindness of plants becomes irrefutable.

Close your eyes for a moment and contrast the following two scenarios.

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FEATURE - THE KINDNESS OF PLANTS

First, imagine yourself in a slaughterhouse sur-

Open your eyes. Shake off the horror.

rounded by a sea of cattle or pigs or chickens, nothing but the writhing bodies of animals, concrete, mud, and feces for as far as the eye can see. It’s dank and dim, the only light coming from fluorescent lights buzzing overhead. In the distance you hear the screams of animals as they walk slowly to their death. The air undulates with the smell of blood, manure, death and fear. Your skin prickles with the sense of terror that surrounds you.

You move a bit further into the slaughterhouse and see hide being ripped from dead animals. Where there once stood a sentient animal that had feelings and friends, now hangs a bloody carcass waiting to be apportioned, packaged and eaten. You look down and notice that you’re wading in a stream of blood and intestines. You feel sick as you try to locate the door in order to escape the assault on your senses. You find the exit and run, only wanting to get away from the ghastliness surrounding you.

You feel no kindness here, only pain, revulsion, and death. This is no place you want to stay.

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Now, close your eyes again and picture a garden, the flora literally quivering with fecundity: bees busy with their work, butterflies flitting around the succulent vegetation. The produce is at its peak ripeness as it soaks up a few more moments of sunshine before being plucked off the vine. A breeze wafts across your skin, bringing with it the first briskness of fall. The late afternoon rays of sunlight shine through the trees while rustling leaves reveal the first hint of the show to come; flowers display their last burst of color before they nestle away for a long winter’s sleep.

As you stand among this richness, you take in the brilliance of color, the smell of fertility, the feel of sunshine and wind, the sound of nature performing her devoted work; you can’t help but sense the wonder, the joy, the harmony, indeed the kindness of all that is happening around you. You feel satisfied and content, happy to be in this place at this time. All seems well with the world. You wouldn’t mind staying here for a lifetime.

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FEATURE - THE KINDNESS OF PLANTS

How does one get these mood-elevating, kindness-inducing bacteria into the colon? You guessed it, by eating high fiber foods! Fiber is found only in plant food, not animal products. Dairy, meat, and eggs contain zero fiber. Furthermore, foods that contain no fiber foster bacteria in the gut that kill off the feel-good bacteria, leaving you feeling bereft and hopeless.

In essence, when you eat all those plant foods rich in fiber, you create a positive environment in your gut that in turn helps you feel awesome and act compassionately. Studies also reveal that those same fiber-loving bacteria help you think more clearly and make better decisions!

When considering these two scenarios, there is no question as to where one would rather spend time.

The gentleness of an afternoon in the garden, surrounded by plants and bees and sunshine, starts to make sense. The idea that plants equate to kindness comes into focus when faced with putting oneself in both places. To be sure, the choice is simple.

So, as you sit down to your holiday meals that are hopefully filled with plants, remember this way of eating embodies so much more than just health for the physical body. It represents a higher order, a way of creating clear minds, sound reasoning, and a thriving planet. Without doubt, eating plants ushers in a brighter future.

However, beyond just a feeling, science is beginning to validate what our senses already substantiate as right. In fact, cutting edge research has begun to corroborate the notion that choosing to eat only plants equates to kindness, right thinking, and happiness – the best way to live. Several recent studies have linked the health of the colon to happiness and general well being. Scientists have shown that levels of serotonin, the happy hormone in the brain, are regulated by the amount of the good bacteria in the gut.

As Thoreau said, when you forgo eating animal products, you keep your poetic faculties in the best condition. Plant eating becomes a harbinger of hope in a world that is begging for hope. Though simple it may be, all of this wondrousness can come from something as easy as consuming blueberries and beans, carrots and kale, strawberries and sunshine.

Undeniably, plants really do create kindness.

May your Holidays be warm, happy, and full of joy as you enjoy your plentiful planty-goodness!

About the Author Lori Donica Barber lives in Eastern Idaho where she heads general education at the College of Eastern Idaho. She also teaches the history and anthropology of food when time allows. She is passionate about the implications of eating a plant-based diet and challenges her students to consider the repercussions of every bite they take. Lori believes everything always comes back to food – from obvious health concerns, to political issues and to society’s ability to learn, grow and make sound decisions. In her spare time she teaches yoga, inspiring people to move their bodies and eat healthy food. She also loves venturing into the backcountry of Idaho, skiing, backpacking, camping and soaking up the great outdoors. She shares her love of plant-based eating with her husband and two sons who have indulged her obsession and embraced this lifestyle wholeheartedly.

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SWEET AND SOUR

SOY CURLS

by Lani Muelrath

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SWEET AND SOUR SOY CURLS

I

f you haven’t yet had soy curls, here’s a good excuse to try them. They are versatile, taking the flavor of whatever you mix them with, and have a pleasing texture. Sweet and sour main dishes are a holdover favorite from my childhood, and this dish is a perfect match for all the best things about sweet/sour.

Yields 2 to 3 Servings

INGREDIENTS

DIRECTIONS

• • • • • • • •

1. Stir-fry all the vegetables in the broth over medium heat, starting with a small amount of broth and adding more as needed. Cover and let these continue to cook over low heat while you prepare the sweet and sour sauce, checking and adding broth as needed to protect against sticking.

1 medium onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 2 cups sliced mushrooms 1 cup broccoli florets ½ cup vegetable broth, divided 1/2 of an 8-ounce package dried soy curls 1 (20-ounce or smaller) can unsweetened pineapple chunks, drained (save liquid)

Sweet and Sour Sauce • 3 to 4 Tablespoons apple cider vinegar • ½ cup pineapple juice (drained from can of pineapple chunks) • 1 Tablespoon tamari or coconut aminos • 1 Tablespoon organic ketchup • 1 Tablespoon organic unsulphured molasses • 1 teaspoon fresh grated ginger • ¼ teaspoon ginger powder • ¼ teaspoon chili pepper flakes (optional) • 1 cup vegetable broth • 1½ tablespoons cornstarch

VegWorld Magazine

2. Combine the sauce ingredients and stir together until smooth. Then add the soy curls to the sauce to soak up the flavor—it will only take 2 to 3 minutes.

3. Add the sauce, along with the curls and the pineapple chunks, to the stir-fried vegetables.

Raise heat to medium and cook, stirring, until the sauce thickens.

4. Serve over brown rice or other whole grain.

Reprinted by permission from The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness by Lani Muelrath (Hardcover – October 10, 2017, BenBella Books)

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Discover how to shed old thinking patterns— and live more joyfully with food.

Certified mindfulness meditation facilitator, award-winning health educator, and longtime vegan advocate Lani Muelrath has been practicing mindfulness meditation for 25 years. In The Mindful Vegan, she teaches you how to practice mindfulness and shows how it can bring freedom and a new joy to your eating—and living—experience.

With step-by-step instructions, personal stories, positivity, humor, and a handful of delicious recipes, The Mindful Vegan will help you emancipate yourself from the stranglehold that mindless and compulsive eating have on your weight, health, food choices, and, most of all, peace of mind.

“The Mindful Vegan is a heartfelt approach to transforming life one bite at a time. Being conscious of a decision to honor your health, the life of animals, and our precious planet is the focus of this excellent book and can be a path to elevating the quality of our daily existence.”

—JOEL KAHN, MD, FACC, Clinical Professor of Medicine (Cardiology) and director at The Kahn Center for Cardiac Longevity and author of The Whole Heart Solution “In connecting the ancient practice of mindfulness with the business of nourishing ourselves, Lani Muelrath’s The Mindful Vegan offers a powerful tool to support readers in making the choice, each day, to live a more compassionate and healthy life.”

—John Mackey, cofounder and CEO of Whole Foods Market and coauthor of The Whole Foods Diet “Lani takes conscious living up a notch with this beautiful guide whose ripple effects extend far and wide. Long before you finish, you will have a much deeper connection to your own compassion—and a much broader understanding of what it means to live mindfully.”

—COLLEEN PATRICK-GOUDREAU, bestselling author of The 30Day Vegan Challenge and host of the Food for Thought podcast

“If your relationship with food has been a bit of a rocky road, it is a must-read. Lani Muelrath brilliantly guides readers through a personal exploration that engages our senses and sensibilities.”

—BRENDA DAVIS, RD, coauthor of Becoming Vegan “These thirty life-shifting days with Lani Muelrath link sustenance with silence, nutrition with attention. You’ll finish this book knowing that you’ve made peace with food and you’ve made friends with yourself.”

—VICTORIA MORAN, author of Main Street Vegan and director of the Main Street Vegan Academy

P R E- O R D E R T O D AY A N D O R D E R T O D AY AT RECEIVE 3 BONUS GIFTS! www.themindfulveganbook.com bit.ly/mindfulveganbonus

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When Cardiology

MEETS CUISINE

AN INTERVIEW WITH DR. JOEL KAHN

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FEATURE - WHEN CARDIOLOGY MEETS CUISINE

T

he idea that food is medicine may be over 2,000 years old, but seeing it in practice is rare. That is why we are featuring Joel Kahn, MD, a renowned cardiologist who has turned from treating heart attacks with stents to preventing them with sprouts. Dr. Kahn lectures to medical students at two medical schools in suburban Detroit where he serves as Professor, spreading the word that heart disease is preventable and reversible using plant diets. His passion has led him to write five books, produce a national public TV special, appear on national TV, and open a world class vegan café

and bar in suburban Detroit, GreenSpace Café. In his free time, Dr. Kahn writes many articles on plant nutrition and health and lectures widely at hospitals and vegan festivals. After writing for Reader’s Digest Magazine, the Huffington Post, MindbodyGreen, One Green Planet, Thrive Global and other outlets, he has become affectionately known as “America’s Healthy Heart Doc.” Be sure to learn more about Dr. Kahn at www.drjoelkahn.com, follow him on Twitter at @drjkahn, and enjoy his weekly health tips at his website.

“YOU CAN’T LEARN ABOUT HEALTH IN A DOCTOR’S OFFICE AND YOU CERTAINLY CAN’T LEARN ABOUT IT AT THE HOSPITAL.” -Dr. Joel Kahn

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FEATURE - WHEN CARDIOLOGY MEETS CUISINE

VW: Hi Dr. Kahn. I am pretty sure you will be the only cardiologist we talk to about favorite vegan eateries! Tell us where you are located and when you opened.

JK: Thank you. It is nearly 2 years since we opened the doors at GreenSpace Café (www.greenspacecafe.com) in Ferndale, Michigan, a very hip suburb next to Detroit. It was a project of love with my oldest son Daniel and my wife Karen. It has been quite a ride, and we are still open!

VW: What made an internationally known, preventive cardiologist add 50 hours a week to your life in the world’s hardest business?

JK: You are right about that; it is hard, but it is awesome. I am completing my 40th year eating plantbased exclusively (thank you University of Michigan dormitory cafeteria where I made that decision for survival the first day) and also my wife’s 40th year (we were in university together). Having taught cardiac patients the power of WFPB vegan diets for my entire career, I am a foodie. I had a favorite restaurant in Southfield, MI (Bacco Ristorante) that had a fantastic vegan menu every day, and I just fell in love with the chaos and ambience. Despite being warned by the chef/owner not to do it, Daniel and I started searching for a spot to launch a premier vegan experience in the Detroit area.

VW: What is GreenSpace Café like?

JK: It briefly was going to be a 45-seat restaurant with a 4-seat bar, but when the space next door became available, we went “hog” wild and took both spaces to launch a restaurant now seating over 130 with front and back patios and a 20-seat bar. Some days we serve over 600 people gourmet, 100% vegan choices -- many locally sourced and organic -- in an ambience that could be LA, Berlin, or NYC. It has been quite a hit. And nothing is fried. We care about your health.

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FEATURE - WHEN CARDIOLOGY MEETS CUISINE

VW: Do you only cater to vegans?

appealing, and delicious. And it is a cruciferous vegetable, so it is super healthy. I also love our brunch

JK: One of the best things is watching non-vegans come in and try our food. Often it is a mate or spouse literally dragging them in after one of them has tried our spot. We have so many people tell us it is the first time they have tried “vegan” food, and they loved it!

with organic blue masa pancakes and a burrito

VW: What are you most proud of?

VW: Any exciting news for 2017?

JK: Working with my family to create a family business that cares has been so meaningful. John Mackey of Whole Foods Markets, who ate here recently and loved it, calls it conscious capitalism.

But I also take our volume of business in a week and calculate how many animals we’ve spared, how many gallons of water we’ve saved by not serving meat, how many acres of rainforest we’ve avoided being destroyed, and post that on social media. It is amazing and powerful.

VW: What are some of your favorite dishes?

I love our grilled cauliflower steak. It is large, visually

with jackfruit. And from the first day, we have had a Superfood Salad with an “Esselstyn” dressing that is my favorite. In fact, we have an extensive oil-free, plant-perfect menu as an option.

JK: Yes! We have the most awesome food truck, the GreenSpace Café Jungle Truck, all wrapped in a beautiful garden scene and a gorilla with a peace sign. The food is street friendly and delicious, so now we are in all 3 counties of the Metro Detroit region, bringing healthy plant-based nutrition to the masses. I have my chauffer’s license, so it is my health ambulance when you want great food 911!

VW: Thanks so much, Dr. Kahn. Wishing you good luck and fast growth!

“OF COURSE YOU SHOULD ALWAYS HAVE FRESH PRODUCE IN YOUR KITCHEN, PREFERABLY OUT IN VIEW TO SNACK ON FRUITS AND VEGETABLES.” VegWorld -Dr. Joel Magazine Kahn

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GREENSPACE

SUPERFOOD SALAD

by Dr. Joel Kahn

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GREENSPACE SUPERFOOD SALAD

Ingredients For Salad:

For Balsamic Dressing:

• 6 ounces baby kale

• 3 Tablespoons balsamic vinegar

• ½ sweet potato

• 2 Tablespoons maple syrup

• 2 florets of broccolini

• 1 Tablespoon Dijon mustard

• 1 cup quinoa • A few pinches of any kind of fresh sprouts • ¼ avocado • 1 Tablespoon hemp seeds • ¼ cup walnuts

Directions Mix balsamic dressing ingredients vigorously in a jar and serve with salad.

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THE WORLD’S BEST

OIL-FREE BABA GANOUSH

by Dr. Joel Kahn

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THE WORLD’S BEST OIL-FREE BABA GANOUSH

Ingredients • 2 to 3 medium eggplants (about 3 lbs total) • 1/3 cup tahini (optional) • 2 cloves garlic, peeled and crushed • Juice of 2 lemons (about 1/2 cup) • Kosher salt and freshly ground black pepper

Directions Preheat oven to 450°F. Place the eggplants in a roasting pan and stab a few holes in them with a fork. Roast the eggplant until the skin is charred and the interior is tender, 15 to 20 minutes. Let cool.

Peel and seed the cooled eggplant, roughly chop the flesh, and then transfer it to the bowl of a food processor.

Add the tahini, garlic, lemon juice, some salt and pepper to taste, and a few teaspoons of cold water to the processor bowl. Process the mixture to a coarse paste, adding a bit more water as needed to allow the mixture to blend.

Guided, small group tours to vegan-friendly places, animal sanctuaries and vegan festivals around the world!

• Sightsee • Meet Vegan Locals • Patronize Vegan Businesses • Dine in Popular Vegan Restaurants • Travel Compassionately see our tour schedule and sign up for our mailing list at

Adjust the seasoning with salt and pepper to taste and serve.

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www.vegjauntsandjourneys.com

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INGREDIENTS • 2 cups cooked white beans

WHITE BEAN OIL-FREE

BASIL PESTO

by Dr. Joel Kahn VegWorld Magazine

• 3 cups chopped fresh basil • Salt and pepper to taste • Squeeze of lemon • 1 teaspoon nutritional yeast

DIRECTIONS

Mix together in a bowl with a fork, making the beans creamy.

Serve on vegetable slices or with seed crackers.

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Are You Getting

ENOUGH VITAMIN G? CHOOSE WONDER, JOY, AND PEACE THIS HOLIDAY SEASON

by Howard Jacobson, PhD

VegWorld Magazine

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This holiday season, many of us will venture into enemy territory.

By that I mean, of course, Thanksgiving and Christmas and Hanukkah and Kwanza meals with our families.

We may go in with the best of intentions. If we’re disciplined, we’ll have planned our personal menus, stocked up on whole-food, plant-based fare, practiced saying no to roast chicken, visualized not getting riled by Uncle Dave’s insensitive jibes about bacon being the fountain of youth, and girded ourselves to represent the plant-based movement to a bunch of people we love but may feel profoundly disconnected from.

Diet for a New America, by John Robbins was many readers’ introduction to the world of vegetarianism, factory farming, and animal rights.

I’ve done that dance for decades.

The thing that got me started on my plant-based journey was Diet for a New America, by John Robbins.

I was 24 in 1990, and had just lost my father to a heart attack. Up to that point I had no concept whatsoever of nutrition, or health, or environmental degradation, or animal suffering. I don’t even remember why I was drawn to the book in the first

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place. I just saw it on a display shelf at Barnes & Noble and picked it up.

I’m glad I did. The book altered forever the trajectory of my life.

I went vegan overnight. I stopped eating anything with processed sugar. I dropped 21 pounds and wore (for the first and so far the last time in my life) Gap jeans with a 31-inch waist.

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Ultimately, after many twists and turns, I became a spokesperson for the plant-based lifestyle (aka professional veggie-eater).

And here’s the funny thing. I can’t remember anything about the content of the book. I’m sure there was stuff about the big three: health, animals, environment. I imagine that John Robbins told his own story about walking away from an ice cream fortune to pursue his truth.

But nothing remains in my memory.

With one exception: a rhyming couplet that has stayed with me for nearly 30 years: Better franks and beer with thanks and cheer Than sprouts and bread with doubts and dread.

Now, coming from a book that was promoting full-on vegan living, that stopped me in my tracks.

Was he really saying that a junk-food diet consisting of processed meat and alcohol, consumed with gratitude and joy, was preferable to healthy sprouts and whole grains eaten in fear?

On the face of it, yes.

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In the context of the full arc of the book, however, the point becomes clear: you can eat your sprouts and bread (and beans and carrots and celery and sweet potatoes and lentils and humus and salsa and brown rice and kale and quinoa) with thanks and cheer as well.

In fact, it’s much easier to be cheerful and grateful when the food that fills us is appropriate to our biology, ethically sourced, and consumed with loved ones.

So today I want to talk not about the quality of the food we eat, but the qualities of mind and heart that we bring to our tables.

And to be clear, I’m writing this article for myself as much as for you. These are words I not only need to say, but hear. Repeatedly.

A Charming Jewish Tale A woman eating in a restaurant is overcome with delight by the aromas, tastes, and textures of her meal. She calls the waiter over and thanks him for the food.

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“Don’t thank me,” he replies. “Thank the chef.”

The chef is brought out, and receives the woman’s gratitude. “Don’t thank me; thank the distributor who brought the ingredients.”

Given a phone number (this tale is pre-internet), the woman expresses her appreciation for the fresh produce and piquant herbs and spices that comprised her meal.

“Don’t thank me,” says the distributor. “Thank the farmer.”

And so a trip to the farm ensues (à la Portlandia).

And this time comes the ultimate answer: “Don’t thank me. Thank God.” Dancing with the Mystery No, this article isn’t an attempt at proselytizing.

You can substitute whatever you like for the G-word: nature, spirit, The Way, Sweet Mystery of Life, it’s all good.

But as a committed ecological gardener, I will stand by one aspect of the force that causes seeds to turn into carrots and broccoli and okra: it’s pretty freaking amazing.

We can’t force or command that force. We can only hope and live in ways that we believe are in concert with it.

That’s why every earth-bound civilization knows (or knew) gratitude. You can’t ‘not’ when you’re so close to the very start of the food chain. When the survival of the clan depends on the sun and the rain, the movement of animals, and other forces outside your control, you get very good at not taking anything for granted.

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Something good comes along, and you appreciate the hell out of it because that’s just good manners.

And just like saying please and thank you, good manners tend to get you more of the good stuff in the future.

Relearning Wonder We moderns don’t often think about food metaphysically. We can obsess about flavor (foodie), nutrition (plant-based), ethics (vegan), or carbon and pollution footprint (environmentalist), but we are rarely compelled to encounter food as a gift from a mysterious and benevolent source.

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So we can do what would be unthinkable to indigenous peoples: we can eat mindlessly. We can eat while harboring anger and disappointment and fear and disgust. (Try being the only vegan at a cookout, and you’ll know exactly what I mean.) And we can eat without the slightest nod to the symphonic majesty that is nutrition: our flesh encountering sustenance and turning it into ourselves.

I first thought about the miracle that is eating when I began working on Whole, with T. Colin Campbell.

Dr. Campbell is a scientist.

And yet, when he describes nutrition, he gets positively misty. He talks about the symphony of chemical reactions, the marvelous perfection of the dynamic systems that keep us alive and vibrant, the awe-inspiring complexity-beyond-comprehension of the simplest of enzyme structures that fold and unfold

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according to unknowable impulses and rhythms.

He talks this way not because he’s a man of faith, but because he’s a man of science. He’s spent over five decades peering into the mysteries of biochemistry and has emerged a deeply humbled man. While some find wonder through meditation, or drugs, or grace, Dr. Campbell climbed the mountain of reductionist scientific research to gaze upon the wholistic nature of reality laid out before him.

Thus challenged by my co-author and mentor’s perceptions, I began to see the miraculous in a single bite of broccoli. The wonder of the amylase in my saliva. The sheer improbability of living on such a hospitable planet, where gravity and oxygen and temperature are calibrated to my narrow band of need. Where the earth brings forth food in abundance (most of the time). Where the savage and beautiful survival dance has produced a

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FEATURE - ARE YOU GETTING ENOUGH VITAMIN G?

resilient variety of plant, animal, and fungus beyond imagining.

Which brings me back to the sprouts and bread.

(And kale and Sriracha and nooch.)

Vitamin G There’s a robust body of research on the beneficial effects of gratitude. On health (people who are instructed to keep gratitude journals exercise more regularly, report fewer physical symptoms, get more and better sleep, and have more energy), mood (gratitude journal-keepers are happier, less depressed, and more optimistic, with corresponding changes observable in brain chemistry), and life success (more progress toward important goals, more and better friendships, enhanced empathy and reduced aggression).

If that were a pill (as we lifestyle advocates like to say about all sorts of things), it would be a blockbuster.

Vitamin G is instantly available to us in the perfect dose in every moment, when we can turn our attention from what’s wrong to what’s right.

Don’t worry: what’s wrong doesn’t go away when we avert our eyes for a moment. It will still be there, I promise.

• The factory farms that produce the turkey on the table in front of you will still be cranking away.

• The pesticides that lace the apples in the ShopRite pie will still be sprayed on orchards throughout the world.

• The disingenuous marketing by Danone and Kraft and Coca-Cola will still be confusing and corrupting dietitians and laypeople.

But we don’t have to ingest that anger and fear along with every bite we choose to chew and swallow.

And yet, it’s as simple as conscious appreciation of the facts. Of the myriad forces and people and systems that operate more or less flawlessly and continuously to put food in our stores, our plates, and our bellies. To, as gratitude researcher Robert Emmons so lyrically puts it, count our “blessings vs. burdens.”

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At the same time we guard our bodies from unnatural, unhealthy, cruelty-laced food, we can guard our hearts from the chemical army of stress that accompanies rage and dread.

There are always blessings to count.

Action Steps?

I’m a how-to kind of writer, usually. I like articles with “3 tips for this” and “7 strategies for that.”

be following it myself!), I kind of think that each of us finds our own path once we make the simple decision to be more grateful than disturbed.

Perhaps this is what punk bard Elvis Costello meant when he sang, “I used to be disgusted, now I try to be amused.” (It’s a start, anyway.)

As for me, as I explore wonder and worry, joy and judgment, peace and panic, I begin to see the ever-present invitation to choose.

And I suppose I can come up with a 3-part plan for engendering gratitude. Journaling seems to work, at least according to the researchers who use it as a proxy for gratitude in their subjects.

Am I to deliver a blessing or a curse? A yum or a yuck?

Maybe meditation is your way, or time spent in nature, or in religious contemplation.

My holiday blessing for all of us is that, wherever we find ourselves, whomever we’re sitting with, and whatever is served, we will find the strength to choose wonder, joy, and peace.

Rather than give you an artificial road map to appreciative enlightenment (if I had one, I’d surely

Yum!

About the Author Howard Jacobson, PhD is the host of the Plant Yourself Podcast, and contributing author to Whole, by T. Colin Campbell, and Proteinaholic, by Garth Davis, MD. Howard runs the Big Change Program, with Josh LaJaunie, and helps people adopt lifestyle and dietary habits in alignment with their goals and values. To discover how to avoid backsliding and sustain your new health habits for life, grab his "Slippery Slope Report" free: http://plantyourself.com/slippery-slope. www.PlantYourself.com | www.BigChangeProgram.com | www.PlantYourself.com/slippery-slope

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CREAMY SPINACH &

ARTICHOKE DIP

By Katie Mae, PlantzSt.com

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CREAMY SPINACH & ARTICHOKE DIP

Makes 9-inch pie, Ready in 45 minutes, Stores 4 days in fridge

INGREDIENTS • 1½ cups Basic Cashew Cream Cheese (next page) (see Chef’s Notes)

Transfer the cream to a mixing bowl. Stir in the finely diced artichoke and spinach.

• 1 yellow onion, chopped • 1½ Tablespoons minced garlic • ¾ cup unsweetened, non-dairy milk • 1 Tablespoon rice or apple cider vinegar • ½ cup nutritional yeast, plus more to garnish • ½ Tablespoon no-salt seasoning (e.g.

Benson’s Table Tasty) • ½ teaspoon black pepper, or more to taste • 1 14-oz can of artichoke hearts, rinsed and diced (see Chef’s Notes) • 1 lb fresh spinach, diced • Raw or roasted veggies to dip

DIRECTIONS Preheat the oven to 400°F. Prepare the Basic Cashew Cream Cheese and set aside; follow instructions in the chef’s note below. Get out a 9-inch pie dish to bake the dip in.

Add onion to a sauté pan over medium-high heat and cover. Sauté for 5 minutes, stirring occasionally. Then add the garlic and sauté for a couple more minutes until the garlic is golden brown.

In a blender, add the Basic Cashew Cream Cheese, non-dairy milk, only ½ of the onion and garlic, and the vinegar. Puree to a cream.

Add the remaining onion and garlic, ½ cup of nutritional yeast, no-salt seasoning, and black pepper. Pulse a couple of times to mix, but stop before the onions are completely pureed.

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Taste and adjust the seasonings and consistency as needed. The dip should have a cheesy and savory flavor.

The consistency should be creamy and thick—thicker than yogurt and thinner than cream cheese.

Pour the dip into a pie pan and spread it out evenly.

Sprinkle the top with extra nutritional yeast and no-salt seasoning for additional flavor and color.

Bake for 25 minutes. The top should look slightly toasted, and it should be warm all the way through. Let it cook for an extra 10 to 15 minutes for a darker, crispier top.

Serve warm with raw or roasted vegetables.

Chef’s Notes:If you don’t have time to make the Basic Cashew Cream Cheese, then in its place you can substitute 2 cups of cashews, 1 cup of liquid (water, non-dairy milk, or vegetable broth), and ½ Tablespoon light miso.

Note that miso is high in salt, but it can be left out if you prefer. The benefit to using the fermented cashew cream is that it has a sharp, tangy flavor similar to that in dairy cheese. Although the dip will still be delicious, the flavor will be a little milder if you don’t ferment the cashews first.

To reduce the sodium in the canned artichoke hearts, first drain and rinse them. Then soak them in water overnight. Strain them again before using.

It’s best when it’s fresh out of the oven, but leftovers can be covered and stored in the refrigerator for 3 to 4 days.

Reheat in an oven-safe dish at 350°F or in the microwave until warm. If the dip is thicker than you prefer, stir in more non-dairy milk.

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BASIC CASHEW

CREAM CHEESE

by Angela Glasser, ForTheLoveOfCows.com

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BASIC CASHEW CREAM CHEESE

Makes 2½ cups, Stores for 2 weeks in the fridge, Ready in 10 minutes, not including soaking and fermentation time

INGREDIENTS • 1 Tablespoon miso OR 1 tablespoon nondairy yogurt (see Chef’s Notes) • 2 cups cashews, soaked for 2-8 hours, and strained • ½ cup of water (see Chef’s Notes) • pinch of salt (only necessary with nondairy yogurt)

Chef’s Note: Rejuvelac can also be used to culture the nuts instead of the miso or non-dairy yogurt. If you use rejuvelac, leave out the ½ cup of water.

When blending the cream cheese, make sure to blend until it’s silky smooth. After a minute or so, it will seem like the cashews are blended, but it will be gritty with tiny cashew pieces until blended for a little longer.

DIRECTIONS

This is a base cheese that can be used for various cheese-based recipes, such as herbed cream cheese, brie, cheese cake, or sour cream.

Add the culturing agent and soaked cashews to a high-powered blender.

Adapted from recipe by Miyoko Schinner, MiyokosKitchen.com.

Blend on high for about one minute until the cream has silky smooth consistency, resembling a whipped cream cheese.

Transfer mix to a glass container and cover with plastic wrap or an airtight lid. Let the cheese age by setting out on the countertop for 12 to 36 hours. The longer it sits out, the sharper the flavor will be. The cheese will thicken and develop air pockets as it cultures. The culturing process is faster in warmer environments.

Once it has cultured to your taste, move it to the fridge to stop the culturing process.

The cheese will continue to thicken, but the fermentation process will halt.

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Welcoming Plants Into The Bronx DR. ROBERT OSTFELD: TRADING PRESCRIPTIONS FOR NUTRITION Interview by Amy Johnson with Dr. Robert Ostfeld

W

hen my sister and I attended HealthFest in Marshall, Texas, for the first time, I saw a presentation by Dr. Robert Ostfeld, founder and director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. His expertise on the use of plant-based nutrition to treat cardiac issues was compelling, and his endearing humor kept everyone engaged. My sister had lost her first husband to a cardiac event.

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Wanting to learn how to prevent further illness among our family members, we took his message to “heart.� His program educates area residents about the role of plant-based nutrition in the treatment and prevention of cardiac illness. I was truly inspired to interview him in the hopes of helping him spread this vital message.

- Amy Johnson, writer and plant-based food blogger

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Q.

When was it that you realized you wanted to treat your patients with nutrition versus solely pharmaceuticals?

Dr. Ostfeld: It was a few years into practicing as a cardiologist here at Montefiore. During 11 years of medical school, residency, and fellowship, I trained with incredible people, wonderful physicians and learned a lot. But, I learned virtually nothing about nutrition. After training, I came to Montefiore to work and did all I was trained to do—prescribed guideline-based medications and performed procedures—which all can be very important. And maybe I recommended a Mediterranean-style diet, although I couldn’t quite define exactly what that was. Patients got a little bit better but not a heck of a lot better, so I started to get disillusioned. I didn’t go into medicine just to get people a teeny bit better.

I remember one weekend—a few years after I came to Montefiore —when I was on call. I was sitting on the hospital floors, frankly feeling sorry for myself that I was there on a nice Sunday morning.

A patient who had come in the night before with a

Q.

Give us a brief timeline of how the Cardiac Wellness Program at Montefiore got started. Was it always focused on treating patients with plant-based nutrition education?

big heart attack, and the interventional cardiologist did a terrific job. They put in a stent, and it worked out really well—which is great. I was sitting there thinking, it seems like the people who are really saving patients—within my cardiology division—are the ones doing those 3 a.m. procedures for giant heart attacks. I was thinking that there HAD to be a different way to prevent this from happening in the first place and to stop the (seemingly) inevitable march to more and more disease that I kept seeing around me. It was that morning that my disillusion intensified. Shortly after that, I was introduced to the book The China Study by a friend, and being a myopic cardiologist, I went straight to the cardiology chapter. I was very taken by it.

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Dr. Ostfeld: The timeline began about 6 ½ years ago when I decided that I wanted to start a wellness program that focused on plant-based nutrition. Shortly thereafter, Dr. Esselstyn gave cardiology Grand Rounds here, and invited me to Cleveland to stay with him and visit his wellness program. My Chief of Cardiology, Dr. Mario Garcia, was incredibly supportive of my desire to bring a wellness program to Montefiore, so I flew out to visit Dr. Esselstyn in Cleveland.

About five years ago, we officially launched the Montefiore Cardiac Wellness Program, the goal being the use of a plant-based diet to prevent and reverse disease. And I want to be clear…it’s not to

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the exclusion of medications and procedures. Those are also used because they can be helpful. But plant-based nutrition has always been and still remains the focus of the program.

Q.

How receptive are your patients to treating their diseases and health conditions by living the plant-based lifestyle? How much convincing do you have to do?

Dr. Ostfeld: It’s a mixed bag, as you can imagine. Some people come to our program having already heard about it and are 99% plant-based already, but the majority of people coming to the clinic are not. They just happen to need a cardiologist and by random circumstance, get an appointment with me. When I mention a plant-based diet to this group of patients, the overwhelming majority of them look at me like I am from Mars. They’ve NEVER heard about this. We work in The Bronx, and I don’t think a plant-based diet has penetrated much into the common behaviors/eating patterns that we see here. From that starting point, getting to a plant-based diet can be a steep climb.

I’ve had some patients give me the “Heisman” for as long as three years—and by Heisman, I mean not doing it. If you’ve ever seen the Heisman trophy, there’s a guy running with a football. He has his arm extended, stiff-armed, so he can push players away, and they won’t be able to tackle him. That’s what I mean by giving me the Heisman— pushing me away. But then, they’ll come back doing it.

Patients coming to me with prior knowledge of the wellness program (who somehow already have an interest) are starting out on second base. It’s much easier to get them further along the path. But those who haven’t heard about it take more work. Nevertheless, many of them do it. Many do it a lot, many do it part way, many do everything in between, and some don’t do it. But, I keep trying and trying. We’re like friendly pit bulls.

Q.

Plant-based Pioneers Dr. Walter Willett, Dr. T. Colin Campbell, Dr. Dean Ornish & Dr. Caldwell Esselstyn served as inspirations for Dr. Ostfeld.

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What is the most common question your patients ask you?

Dr. Ostfeld: The most common question I get from the general population is, “Where do I get my protein?” And to start, the typical answer I give is, “Well, elephants and gorillas are pretty big right?” And then people will typically say, “Yes.” Then I’ll say, “Well, they eat plants, and they don’t seem to be protein-deficient. I don’t think we need more protein than an elephant or a gorilla.” That’s sort of where we start the conversation. Then, we dive into how vegetables, beans, lentils and whole grains have protein, taking a more scientific tilt as opposed to a goofy anecdote.

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The most common question I get from people who are already on second base is, “Why are more doctors not doing this? Why doesn’t my physician recommend this, or why does my physician actively discourage me from doing this?”

Q.

You’ve been working with people on an outpatient basis for some time now, but I hear that the hospital is now spreading the message of the plant-based lifestyle to inpatients.

How has that come about, and what does that type of education look like when a person is staying at the hospital?

Dr. Ostfeld: As part of my job, I would make rounds in the hospital to see patients with cardiovascular issues— walking into their rooms, discussing their medical issues and talking to them about plantbased nutrition. Five minutes after leaving, later dinner was served, and it was chicken totally undercutting me. I realized some system changes were needed so that the recommendations I made had more legs, reinforcement, if you will,—especially for the inpatients. Because I may see them only

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once or twice ever, the opportunity to introduce the wellness program is fleeting. I needed more infrastructures to make it happen. When I recommended they eat that way, I needed to give the patients meals that enabled them to actually eat that way. It makes sense.

Also, I needed to outsource some of the education since it takes time to dive into plant-based nutrition with patients. But first, I needed meals. Our food services (and many other people) created an optional menu with a week’s worth of plant-based meals—breakfast, lunch, and dinner—available in our medical order system for inpatients. Plantbased meals come with a handout, in English and Spanish, which describes what the patient is eating and why it is healthy.

Then I thought, “Well, that’s not enough.” Reinforcement in an entertaining way was needed. Because they’re a passive audience, I thought it would be great if we had something on TV that inpatients could watch. I had the opportunity to work with great, great partners, the Forks Over Knives team and Patient Education at Montefiore. We now have Forks Over Knives playing on the inpatient TVs. I can

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walk into a patient’s room, mention the plant based diet, and I have my plant-based posse with me. We can order the meals, provide the handout, and inpatients can watch the film. It’s a great combination.

Q.

Are there other hospitals offering this type of education that you’re aware of? Would you say that Montefiore is a pioneer of treating diseases and health conditions with food and lifestyle changes?

Dr. Ostfeld: I’m not aware of any other hospital having the combination of plant-based meals and Forks Over Knives. I believe we’re the first in the world; we are a pioneer in this space. Plus, there are a number of other firsts that we’ve helped to help make happen. For example, our wellness program (which has been around for about five years) periodically offers free four-hour Saturday morning sessions for patients. These sessions are funded through donations. There may be another free program like this in the world, but I’m not aware of it. I wanted to democratize this information as much as possible since there’s a very large indigent patient population here. Charging for these Saturday morning sessions would preclude a lot of people from coming. This was our second first.

Montefiore now owns The Albert Einstein College of Medicine. For the last four years or so, I’ve given the entire second year medical school class a lecture on plant-based nutrition as part of their core curriculum—which is pretty great. That’s about 175 students each year. I have also had the opportunity to work with the medical school regarding the

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re-vamping of their curriculum. I’m excited to say that they are now going to weave nutrition education into the entire medical school curriculum, effective in 2018. The specifics are yet to be worked out. It won’t be just plant-based nutrition; however, it’s going to be nutrition education woven in-which is phenomenal. I’m not aware of any other medical school in the country that does that. That was our third first.

Our fourth first is a recently published, a special-themed issue in the Journal of Geriatric Cardiology about plant-based nutrition and cardiovascular disease. It contains approximately ten different review-type articles written from a scientific and practical perspective by renowned physicians and educators. To my knowledge, there is no other plant-based-themed issue in the academic medical literature, so I feel as though it fills a void.

I do think that Montefiore as a system is a pioneer.

Q.

What results have you seen in your patients?

Dr. Ostfeld: I’ve seen some of the most incredible patient turnarounds I’ve ever dreamt I’d see. We’ve had people avoid bypass surgery and stents, come off more than a dozen medications, lose 80-100 pounds, drop LDL bad cholesterol more than 100 points and diminish chest pain. Interestingly, I’ve seen things that we didn’t anticipate would get better—things that weren’t on our radar but just happened to get better when patients ate this way. I can’t prove positively that the way they ate caused these things to get better, but diet was the only

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thing that was changed. I’ve seen improvement in someone with really bad cystitis, which is a painful inflammation of the bladder, and in others with really bad prostate inflammation, a variety of skin issues, aches and pains, and Syndrome X, which is an uncommon type of chest pain. Someone with inflammatory artery disease improved dramatically, as well as others with inflammatory diseases. And then, those things you would expect – like high blood pressure, diabetes, cholesterol. I’ve seen so many incredible turnarounds, completely rejuvenating me as a doc. I circle back to that Sunday morning when I was sitting in the hospital thinking, “What is my purpose?” Now when I think about it, it’s like night and day. I feel so honored to have learned about this and to be able to stand with and on the shoulders of the people who came before me, like Dr. Esselstyn, Dr. Campbell, Dr. Ornish and Dr. Barnard. It’s such a pleasure to apply their incredible findings and call them friends and colleagues.

Q.

If someone wanted to financially contribute to the awesome work you are doing, how can they do that?

http://www.montefiore.org/cardiacwellness_donations Your donation is tax-deducible.

Check out more about the Cardiac Wellness Program at Montefiore: http://www.montefiore.org/cardiacwellnessprogram Thank you so much to Robert Ostfeld, MD, MSc, cardiologist, Director of Preventive Cardiology at Montefiore Health System, founder and director of the Montefiore-Einstein Cardiac Wellness Program, and Associate Professor of Clinical Medicine, Albert Einstein College of Medicine for taking the time out of his busy schedule to share the incredible work he and his staff are doing.

About the Author Amy is a home chef living medication-free in Frisco, Texas. She works with patients who have been diagnosed with dietary illnesses like obesity, hypertension, type 2 diabetes, high cholesterol, etc. to prevent and reverse these illnesses through a whole foods plant-based lifestyle. Before her journey, Amy was taking medication three times a day for type 2 diabetes and high cholesterol, as well as struggling with severe osteopenia and obesity. After adopting a plant-based lifestyle, she has been able to get off her medications, lose weight (finally!) and run!

Visit her website at www.mrsplantintexas.com for hundreds of whole foods plant-based (no oil!) recipes, as well as cooking tips and plant-based education. Or, follow her on Facebook: www.facebook.com/mrsplantintexas, on Instagram: mrsplantintexas, or on YouTube: www.youtube.com/mrsplantintexas.

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FRUIT & SPICE

COOKIES

By Katie Mae, PlantzSt.com

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FRUIT & SPICE COOKIES

Makes 2 dozen cookies, Ready in 35 minutes, Stores 1 week in fridge

INGREDIENTS • 1 small apple, diced (or 1 cup applesauce, no added sugar) • 1 lb fresh strawberries, halved (or 1 cup strawberry jam, fruit juice-sweetened) • 3 cups rolled oats, divided • 1 Tablespoon baking powder

While the fruit is cooking, combine 1½ cups of the rolled oats, baking powder, and spices into a large bowl and set aside.

In a blender, combine ground flaxseed, water, apple-strawberry mix, and the remaining 1½ cups of rolled oats. Process until it has an even consistency.

• 1 teaspoon ground cinnamon • ½ teaspoon ground nutmeg • ½ teaspoon ground cloves • ¾ cup water • 3 Tablespoons flaxseed, ground • 8 Medjool dates, pitted and diced • ¾ cup pecan pieces

DIRECTIONS Preheat oven to 375°F. Line two baking sheets with parchment paper.

Place a small saucepan over medium-high heat. Add apple and strawberries and cover with a lid. Bring the juices from the fruit to a boil, stirring frequently. Once the fruit is partially broken down, turn the heat to medium-low. Reduce the fruit spread by letting it simmer uncovered for about 5 minutes.

Pour the wet ingredients into the bowl of dry ingredients. Whisk together until evenly mixed. Stir in dates and pecans. The mixture should be slightly wet.

Drop spoonfuls of the batter onto prepared cookie sheets. Once the dough is on the tray, these cookies won’t spread, so you can place them close together.

Bake for 15 to 20 minutes. Let cookies cool for a few minutes and then enjoy warm!

Chef’s Note: To save time and for a sweeter cookie, you can use applesauce and strawberry jam (fruit-sweetened) in place of the whole apple and strawberries.

To save time and a less sweet cookie, add the diced apple and strawberries to the blender without cooking them first. This will provide extra moisture, so decrease the amount of water added to ½ cup.

Adapted from my Grandma Kenrick’s recipe.

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JOIN THE VEGAN

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by Sharon McRae

W

ith the recent hint of crispness in the air and the trees beginning to shed their leaves, I’m thinking about preparing my skin for the cold temperatures that aren’t so far behind. One of my essential beauty items is a good lip balm. I admit I have a drawer full of them, being the product junkie that I am. But there are a few that stand out, mostly because they are so comfortable to wear and so effective.

My latest find is one that takes care of another pesky problem; lip balms are so compact that they’re easy to lose inside my oversized purses and backpacks. If you’re in the Baby Boomer Generation, you may remember the Bonnie Bell Lip Smackers that were all the rage during junior high school…I remember my favorite flavor was “Birthday Cake.” They were oversized

VegWorld Magazine

and opening them made you want to gobble them up, but spreading them on your lips made you feel almost like you indulged. You got to smell that delicious scent and feel like your lips were covered in icing. MEOW MEOW TWEET, a small batch skin care company that creates vegan products with all natural, pure, and organic ingredients, just came out with their version of the Lip Smacker:goo.gl/ng9duq. They’re not quite as large; they’ll still easily fit in your pocket, but they’re not as likely to get lost as regular-sized lip balms. And they come in environmentally friendly, biodegradable paper tubes, another plus. They also work well on other dry skin areas, like hands and elbows, and they smell wonderful, but with pure essential oils instead of laboratory concoctions! My favorite is the Coconut Cacao, made from organic coconut oil and cocoa seed butter. I plan to keep this one on hand at all times to battle dry, flaky lips!

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TRUE BEAUTY

Next, while vacationing in LA this past summer, I had the opportunity to browse the “Whole Body Department” of several local Whole Foods Market stores and check out what they offered for beauty products. Once I spotted Evanhealy’s Lemongrass Facial Scrub, I knew it had to come home with me. goo.gl/M8NFgK Described as a “cleanser, exfoliating treatment, mask, astringent, and skin tonic all in one” that reveals clarity and glow, smoothes and refines complexion, and balances the appearance of uneven pigmentation, this Lemongrass Facial Polish is made from all organic ingredients like Ayurvedic herbs, oat, chickpea, fenugreek, and Amalaki seed powders. It does it all with just a small pinch of powder, mixed with water. If you’re like me, you know there are some nights when it’s all you can do to remove your makeup, let alone use a multi-step skincare regimen when you’re so tired that you can’t wait to drop into bed. This product is perfect for those nights, and it’s also perfect for

travel! It has a mud-like appearance when applied and is mildly abrasive when mixed with water and massaged into skin. The earthy scent isn’t at all unpleasant and doesn’t linger. But my day-after skin really did glow, and I know this is a product I’ll be using quite often now that I’ve discovered its magic!

Another fun find in LA was Soothing Touch

Organic Tuscan Bouquet Bath, Body & Massage Oil: goo.gl/rK3Lxq Part of the company’s vegan product line, this is a luxurious moisturizer for after bath/shower. It’s a delicious scented blend of lavender, chamomile, bergamot, sandalwood, vanilla and rose organic essential oils in an Ayurvedic combination of 6 carrier oils that is loaded with minerals, antioxidants, and other phytochemicals. After all, if you’re taking care to feed your body with those important compounds, it’s important to put them on your skin as well. This product also makes for a very effective hair treatment if applied to scalp to deep condition before washing. The scent leaves me feeling relaxed and grounded, a great way to start the day! There are other varieties, too, including Sandalwood, Lavender, and Peppermint Rosemary. I’m looking forward to trying them all.

About the Author Sharon McRae is a wife and mother of three teens, as well as a certified health coach and PCRM Food for Life instructor residing in Columbia, MD. She has been adopting and applying principles of health and nutrition in her own life for more than three decades. She became a health coach to fulfill her passion of helping others take control of their health by making better lifestyle choices and adapting a whole food, plant-based vegan diet.

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WHITE CHRISTMAS TRIO WITH SAVORY WALNUT SAUCE

by Zel Allen

A

beautiful main dish, this trio features a tasty grain as the base, topped with a hearty serving of vegetables. The final topping is a snowy white, ultra creamy walnut sauce garnished with fresh pomegranate seeds and a sprinkle of parsley.

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WHITE CHRISTMAS TRIO WITH SAVORY WALNUT SAUCE

Yields 6 to 8 servings

INGREDIENTS Bulgur Wheat • 1 1/2 cups coarse bulgur wheat or Basmati brown rice • 3 cups water • 1 1/2 teaspoons salt • 1/3 cup raisins Walnut Sauce • 3 cups walnuts • 3 cups vanilla soymilk • 1 to 2 Tablespoons nutritional yeast • 1 teaspoon salt, or to taste • 1/2 teaspoon organic sugar • 1/4 teaspoon pepper • Pinch cayenne (optional) Vegetables • 2 large carrots, coarsely grated • 2 large zucchini squashes, coarsely grated • 1 large yellow summer squash, coarsely grated • 1 medium onion, chopped • 2 Tablespoons water • 1 Tablespoon extra virgin olive oil • 2 cloves garlic, thinly sliced, crosswise • 1/2 teaspoon oregano • 1/2 teaspoon basil • 1/2 teaspoon marjoram • 1/2 to 1 teaspoon salt or to taste • Freshly ground black pepper • Juice of 1/2 lemon Garnish • 1/2 to 3/4 cup pomegranate seeds • 2 Tablespoons finely chopped parsley VegWorld Magazine

DIRECTIONS TO MAKE THE BULGUR WHEAT, combine the bulgur, water, and salt in a 2-quart saucepan. Cover and bring to a boil over high heat. Reduce the heat to low and steam for 12 to 15 minutes (steam Basmati brown rice 35 to 45 minutes, or until tender).

Put the raisins in a small bowl and cover with hot water. Set aside to plump them while preparing remaining ingredients.

TO MAKE THE WALNUT SAUCE, put the walnuts, soymilk, nutritional yeast, salt, pepper and sugar in a blender. Process until smooth and creamy. Adjust seasonings as needed. The sauce will thicken when standing. Set aside in a saucepan and warm gently before serving.

TO MAKE THE VEGETABLES, combine the carrots, zucchini, squash, onions, water, olive oil, garlic, oregano, basil, marjoram, salt and pepper in a large deep skillet.

Cook and stir over medium-high heat until the vegetables are soft, about 5 to 7 minutes. Add 1 or more tablespoons of water as needed to prevent burning the vegetables. Adjust seasonings and add lemon juice to taste.

Drain the water from the reserved raisins and add them to the vegetables and toss well.

TO ASSEMBLE THE DISH: Mound the bulgur wheat onto a large serving platter.

Form a ring of the cooked vegetables, leaving a 1-inch border of bulgur wheat around the edges.

Spoon some of the walnut sauce over the vegetables, leaving a 1-inch border of the bulgur.

Finish with a sprinkle of pomegranate seeds and parsley over the top.

Serve the remainder of the walnut sauce on the side.

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FASHION WITH COMPASSION

Spotlight on: NO PINEAPPLES ARE HARMED IN THE MAKING OF

PIÑATEX!

by Erin Goldmeier

D

eveloped by Ananas Anam, Piñatex is a natural and sustainable textile made from pineapple leaves. The production of Piñatex not only offers an alternative to leather, but also creates new opportunities for pineapple growing countries; and no extra land, water, fertilizers or pesticides are required to harvest them. The leaves are collected from plantations after the pineapple

VegWorld Magazine

is harvested, then put through a mechanical process resulting in a durable, non-woven fabric.

Creator Dr. Carmen Hijos grew up in Spain and for years, managed her own company, Chesneau Leather Goods, before one day realizing she could make a textile from the long fibers found in pineapple leaves. Working in the leather industry for such

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Piñana Bags Designed by Vegemoda

Piñatex Jacket by Elisa Muresan

a long time exposed her to obvious questionable practices and lesser ones, such as the ecological damage caused by the tanning process.

According to the company, the average pineapple plant has around 40 leaves in it, and to produce one square meter, 480 leaves (or 16 pineapples) are needed.

In December of 2014, her material made its debut at an exhibition and featured products made by collaborators such as Smith & Matthias, Ally Capellino, Puma, and Camper. Last year Piñatex was awarded the 2016 UK Arts Foundation monetary prize and has been certified as a “Vegan Fashion Label” by People for the Ethical Treatment of Animals (PETA).

A selection of companies have created the first products made of Piñatex which are now available to purchase here: ananas-anam.com/pinatex/product-range

Piñatex Sneakers by Gram Shoes

Piñatex Bags by HENTIES

About the Author Erin Goldmeier is a freelance writer whose work has appeared in The Virgin Atlantic Airways Blog, VegNews, PETA Prime and others.

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VICTORIA VEGAN FOODIES HAVE A GEM IN

“BE LOVE”

V

by Michael Taylor

ictoria, the capital city of British Columbia, is home to historic buildings, beautiful gardens and some of the best museums in Canada. Mountains and the ocean surround Victoria, which provide some of the most exhilarating scenery to be found. In the heart of downtown Victoria, there’s a little vegan jewel called Be Love.

VegWorld Magazine

Opened in October 2013, Be Love is a full-service restaurant providing predominantly organic and local, plant-based fare. Serving a wholesome meal is the mission as everything on their menu is free of wheat, gluten, dairy, meat, additives and processed sugar.

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As you walk in, you immediately spy the dessert case. This is your first clue to not order too much, as tempting as that may be, since the key lime pie or raw “cheeze”cake needs to have a spot at the table. But before we get to dessert, let’s roll through the appetizers and main courses. Be Love offers several salads and a soup of the day, but this reviewer strongly recommends the Cauliflower Wings. Don’t pass up this dish! As for a main course, you can order from a variety of bowls, sandwiches or entrées. Without a doubt, the Mac & Cheeze bowl was the most popular dish of the evening. My wife loved it! I decided on the BBQ Plate (which included mac & cheeze), and it was also a winner! Now for dessert. Yes, we split the Daily Cheezecake (always raw) and the Key Lime Pie. We had been thinking about it all evening. Both were good, but the Key Lime Pie won the day!

This is a great place for a romantic evening, business meeting or spending time with the family. Eating healthy in this trendy, modern-style

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EAT THE WORLD

restaurant delights the senses. If it’s a nice day, feel free to eat at one of the few outdoor tables, or you can dine at the bar and order organic wine, kombucha or chai soda. Fresh juices, smoothies and a variety of beer are also available.

Be Love is open for lunch and dinner every day. It opens at 11:00 am and closes at 9:30 pm weekdays and 10:00 pm on weekends. Street parking is available, but weekends can be a challenge to get close to the restaurant. They do accept all major credit cards.

Bon AppĂŠtit!

About the Author Michael Taylor travels in North America, South America and Europe for business and strives to dine at the very best vegan restaurants in every city he visits. As a vegan of eight years and vegetarian for 22 years before that, he has sampled some of the best vegan foods in 47 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes and vegan outreach.

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BEET ORANGE SOUP

by Diana Bezanski

Ingredients FOR SOUP: • 1 pound beets scrubbed- skins left on • ½ sweet medium onion, sliced

• ¼ cup fresh orange juice • 1 Tablespoon balsamic vinegar • 1 teaspoon orange zest • 1 ¾ cups veggie broth

• 1 clove garlic, left whole with skins on

FOR GARLIC CROUTONS:

• ¼ cup toasted pistachio

• 1 slice of bread

• ½ teaspoon ground cumin

• 1 roasted garlic

• ½ teaspoon ground coriander

• 2 teaspoons extra virgin olive oil

• 1/8 teaspoon red pepper flakes

• Medium pinch sea salt

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BEET ORANGE SOUP

Directions SOUP: Preheat oven to 400oF and line baking sheet with parchment paper.

Wash and cut the beets into medium slices, leaving on the skins. Steam covered until fork tender.

When done, cool the beets under cold water to remove the skins.

Rinse the pistachios and add to powerful blender, along with the roasted onions and one garlic clove (remove the skin), the cumin, coriander, red pepper flakes and ¾ cup of veggie broth. Blend on high until creamy. Add the peeled roasted beets, orange juice, balsamic vinegar, orange zest and remaining cup of veggie broth. Blend until smooth, adding sea salt to taste and additional red pepper flakes, if needed.

Transfer to a small pot and reheat.

While the beets are steaming, soak the pistachios in water and set aside.

Slice onions and place on baking sheet; sprinkle with sea salt. Add the garlic cloves with skins on to the baking sheet with the onions. Roast the garlic for 15 minutes and remove from oven; continue roasting the onions another 10 minutes. Lower oven to 350oF if using to toast croutons.

Toast the cumin and coriander in a pan until fragrant, about two minutes. Quickly transfer to a small bowl.

GARLIC CROUTONS: Mash the remaining roasted garlic clove in a mortar & pestle with the extra virgin olive oil and sea salt until garlic is a smooth paste. Apply this to a slice of bread and toast until golden and crunchy. Use a toaster oven or the oven at 350 degrees. Slice the toast into squares.

Serve the soup in bowls and top with croutons and fresh ground black pepper.

ABOUT THE CHEF Diana’s love of quiet country living, home cooking, and vegan cuisine has inspired an unexpected career shift. A long career as a professional wedding photographer has now evolved into a career as a professional plant-based chef and soon-to-be owner of a small café in Port Jervis NY. Diana lives in Northeast Pennsylvania with her husband, Jeff, and their rescued dog, Alice.

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THINGS WE LOVE THINGS WE LOVE

Robin Tierney Loves

VICIA’s New Mocha and Coconutty Energy Bars

O

kay, true confession: I don’t want energy bars that taste plain ‘n healthy. I want them to double as desserts.

More Info: www.ViciaEnergyBar.com

Earlier this year I told you about VICIA’s Almond Noir whole food protein-rich energy bar that’s vegan, gluten-free, vegan, soy-free, and non-GMO and has no artificial sweeteners or preservatives. Newsflash: the Lodi, California-based entrepreneurs -- who cooked up the bars to fuel their ultra-marathon runs -- have debuted two new flavors. Welcome to my pantry, Coconutty and Cafe Mocha. VICIA’s using Kickstarter to ramp up to handle the growing demand. My tasting team’s verdict? Two yums up.

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THINGS WE LOVE

Robin Tierney Loves

Pasta Turned Superfood!

A

h, past-aaahhh! Any excuse to eat it, I will -and Cybele’s Free-to-Eat Superfood Veggie Pasta gave me plenty of excuses.

First, this new rotini line is high in protein and composed of vegetables, so I count it as a whole meal.

Second, it’s gluten-free.

Third and so on, its 5 varieties packed with superfood ingredients rock: Superfood Green (kale, spinach, broccoli, green lentils)...Superfood Orange (pumpkin, butternut squash, red lentils)...Superfood Red (tomatoes, red bell pepper, red lentils)...Superfood White (cauliflower, parsnips, green lentils)... and Superfood Purple (beets, sweet potatoes, carrots, red lentils).

And they’re vegan, kosher, grain-free, gluten-free, high-protein and NonGMO project verified.

VegWorld Magazine

Pasta innovator Cybele Pascal’s inspiration was her son. Lennon has food allergies, and his fave food is guess what?

These twisted veggie vittles are easy to cook to a nice al dente; rinse immediately to avoid clumping.

All I added: a dash of salt and a splash of oil. Look ma, no leftovers!

More Info: $4.49 per 8 oz. box. Where to buy it www.cybelesfreetoeat.com

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BETWEEN THE PAGES Book Review by Cathy Carter

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The Mindful Vegan by Lani Muelrath

o doubt we reap health benefits from eating a vegan diet, but are we truly getting the most from our lifestyle? Whether we are old hands at plant-based eating or brand new to the journey, our lives are often riddled with anxiety, obsessions, food cravings, and at times, depression and misery. Lani Muelrath’s book The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness does exactly what the title implies. Mindfulness meditation guides us toward inner peace, balance, and happiness which also results in better health.

Lani, a vegetarian/vegan for forty-five years, has been practicing mindfulness meditation for over twenty-five years. She defines “mindfulness” as being present in the moment, paying attention to details and pulling back the veil between inner cause and outer effect – in other words, learning to skillfully navigate our habits of thinking and reactivity. It shapes our brains, allowing us to more effectively manage our stress, anxiety, and other destructive mood states – and yes, even our food choices. Lani explains, “Mindful eating includes the ability to recognize and eat when you are hungry, stop when you have eaten enough, and choose foods that are nutritious and enjoyable.” Lani’s book helps free you from old thinking patterns and teaches you to live more joyfully with food.

The Mindful Vegan is well-written with easy-to-follow “how-to” instructions. The introduction clearly defines mindfulness, what to expect from its practice, and tips on how to use the book.

VegWorld Magazine

After sharing her own journey to freedom through mindfulness, Lani launches into her thirty-day plan for obtaining the mental clarity needed to make wise choices in the moment. The first day starts with one minute of formal meditation practice; each day adds an additional minute with the final day’s duration lasting thirty minutes. She includes daily lessons which take the mystery out of mindfulness and demonstrates many formal and informal ways to implement it. She also discusses the scientific research surrounding mindfulness, how it works, and why it’s being taught by professionals in all walks of life. Perhaps one of the most enjoyable aspects of the book is the inclusion of “mindful moments,” tidbits of inspiration that serve to remind the reader of the many rewards of the practice. To further enhance and assist your meditation practice, Lani has included audio guides (free online downloads) to accompany each of the thirty days. And an added bonus: a vegan recipe section including two luscious recipes featured in this issue of VegWorld, Sweet and Sour Soy Curls and Vegan Cherry Garcia Ice Cream.

Lani Muelrath not only has the experience and credentials to write this well-timed book, but she has also clearly put her heart into it.

With gentleness and compassion, she expertly guides you through a life-changing experience. This is not the type of book to be read once and tossed aside. Rather, it warrants an easily accessible place on your bookshelf, to be referred to time and time again, and used daily to navigate through life’s ups and downs with greater ease and happiness.

This is one not to be missed!

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Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

On Track-OFF MENU: HOW TO KEEP YOUR LIFESTYLE ON TRACK BY ORDERING OFF MENU AND NOT HURTING ANYONE IN THE PROCESS

by Lori Fryd

L

iving in SAD country, if I don’t learn how to order off the menu, I might as well pack it in and return to the planet Vega (for Vegans

Still, ordering off menu can be tricky in some

- get it?). I love eating out. It is so much fun. You

off of – -well, everything – is unfortunately still not

sit down. You ask people for stuff and they bring it

the norm. You have to be patient and tactful when

to you. And you don’t have to clean the dishes or

requesting that the meat and cheese be left behind

wipe off the table when you’re done. Bliss!

in favor of just the veggies that come with.

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places and you may receive the occasional blank zombie stare. Leaving the standard American fare

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LOVE, LORI

Last week, I noticed a nearby eatery that makes “shakes” with fruit in it. So, I asked them to please just shake up the fruit and leave out the ice cream and milk. Very. Blank. Stares. I know I was speaking English because I could hear the words coming out.

“Just the fruit?” She looked at me in wide-eyed wonderment.

“Yes, just the fruit, thank you,” I said.

“But, what do you want inside the shake?” she asked with growing bewilderment.

“Really, just the fruit,” I replied calmly.

“What else besides fruit?” she inquired again, her cheeks taking on a bright red glow.

“I want fruit with the fruit and then put some fruit in it.” I told her. (You can’t accuse me of being unclear.)

At first, she looked like she needed CPR but, eventually, the fruit shake (with just the fruit) was whipped up for me according to my specifications, and it was delicious! I went back for another one yesterday, but the lady wasn’t there. (I hope I didn’t injure her.)

grateful, and specific to avoid shocking people too much. Try to be gentle when introducing the idea that dishes can be served without gallons of oil,

Most of the time, restaurants are quite accommodating. At our favorite Italian restaurant, they know me and my exotic tastes. I think they are getting ready to offer me a job because I’ve devised so many new dishes from the ingredients I glean off different parts of the menu. The last time I ordered a vegetable dish, everyone in the restaurant turned to stare. They had piled my plate high with sautéed

truckloads of cheese and a half a side of cow with

portions of every vegetable on the menu. Mine was

If done correctly, no animals (and very few humans)

the most appetizing-looking, colorful dish there.

need be hurt in the process.

Ordering off menu is an art, but I believe I’ve got-

Love, Lori

ten the general hang of it. You need to be polite, VegWorld Magazine

everything. Then sit back and enjoy your healthy meal with friends and family and leave without having to load a single dish into the dishwasher.

So, learn to stay on track while dining out in style by mastering the art of off menu ordering.

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A collection of humorous, poignant & intensely personal essays that chronicle lori’s transition over to a vegan lifestyle. “

”

Lori has an amazing way of putting words together that really make you think about the life you are living and if the food you are eating is really worth it. This is a must read for anyone who really wants to change.

– PianoMom54

Very much appreciate Lori’s essays, inspirational, motivational and thoroughly enjoyable! She is an extremely gifted writer and puts into words life experiences...I’ve been on a the journey of making food choices to promote health and truly relate to what she shares.

– Juls L.

Very good short essays. Would definitely recommend.

– Kathleen Adams

I love Lori’s writing! This book would make a great gift!

– Sharon

Lori Fryd has a wonderful way with words and a passion for eating and thriving on a whole foods, plant based diet.

– Lyell B. Annis

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