Spring 2023 VOL 4 ISSUE 15
ENERGY & BALANCE The holistic impact of a plant-based lifestyle.
Our national shame Life at the end stage
Your vagus nerves Feeling stretched lately?
Plant-based delights $9.50
Over 20 great new recipes
We’re building a community of conscious health seekers who want to improve and restore their health and the health of the planet we share
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Where we stand THE WHOLE FOOD CONNECTION
Food
Health
Environment
Food is our most basic, primal desire. Even before our need for shelter or our desire to procreate, food comes first. The recipes for the food we talk about in Whole Food Living are based on solid scientific research and clinical experience over the past 50 years.
Our health, good or bad, is the result of the food we eat. There are genetic and environmental conditions that can affect our good health but for most of us, our health is determined by what we put on our plates. For this magazine, food and optimal health is our primary focus.
The third and final factor in the whole food equation is environment. Why? Because the state of our environment is impacted by the food choices we make. Understanding the connection between food, health and environment is key to developing a more sustainable world.
WFL Optimal Health Guide Legumes Whole grains & starches Vegetables Fruits, nuts & seeds Herbs & spices Oils, sugar, salt Heavily processed foods Eggs & dairy products Seafood Meat & poultry
Vegetarian Vegan
Plant based
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WFPB
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û ³ û û û ³ û û û ³ û ³Reduce Ë Avoid üOK ûNo
Whole Food Plant-Based The WFL Optimal Health Guide is a simplified, visual explanation of different eating styles. Our policy is to assist and encourage plant-based eating and to explain the significant health benefits available to those that become fully whole food plant-based. WFPB eating is comprised of foods drawn solely from the first five categories on the table. Strictly speaking, sugar, oil and salt are off the menu for people who are fully WFPB based, especially those who have experienced serious medical events. We place sugar, oil and salt along with highly processed foods in the Avoid category as a warning because, unless you prepare everything you eat at home yourself, you are unlikely to achieve a perfect score. In your quest towards better eating, don't let perfect become the enemy of good.
WFL MEDICAL DISCLAIMER
EDITORIAL CONSULTANTS
he medical and/or nutritional information covered in Whole Food Living magazine is for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek medical advice before using diet to treat disease.
Critical contents of this magazine, particularly articles that cover medical issues, are referred to our editorial consultants. Our consultants are: * Dr Mark Craig * Dr Caitlin Randles * Dr Martyn Williamson
T
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- Editorial -
One tool to rule them all
A
recent conversation I had helped me to forced to amalgamate and now, there is very real better understand how farmers view concern out there about the weather and its impact concerns around climate change, stocking on property values and insurance policies. Scientists say New Zealand is heading for a hot and its effect on waterways along with the summer this year but, at the time of writing in early changing nature of markets and the viability of September, that’s hard to believe because in the traditional beef and dairy farming overall. North Island at least, the rain has hardly stopped Roger is a recently retired farmer and I asked falling since the end of January. Surely then, Rogers’ him about why he gave it all up and made the mates can’t be doing too badly! move into town. He said he was approaching 70 In the time since the last issue of this magazine, and it was “about time” to do it and besides, he I also had a chat with a man named Ross, also a could help his children better that way he thought. former farmer, at the amazing Kauri Museum near None of his children wanted to take over the Dargaville in Northland. I made the unfortunate family farm and once the property sale was divided comment that the local landscape and its bioPeter Barclay, Editor up with his siblings he was still left with “a bit in the diversity would surely be looking a lot better today bank.” He didn’t elaborate on how big that “bit” was if our keen-for-a-quick-buck settlers hadn’t destroyed the massive but apparently, they had all “done okay.” Kauri forests that once stood there. Not only would future Towards the end of his time on the land Roger said he could see citizens have gained some really cool walking tracks but there big problems coming and he wasn’t comfortable about it. Fencing was the question of carbon sequestration to consider too. I think off and adequately protecting the waterways on the property was that was where I kinda lost him. one of them. Waterway protection was already well underway by He said I had to view it all in the context of the people at the the time he sold but to do all of it “I was up for something like $2.2 time. “They had to make a living,” he said, “and we’ve learned million,” he said, and the returns at the time couldn’t stand that. such a lot since then,” I said I wasn’t so sure that our thinking had I’ve got no doubt about Roger’s concerns around climate changed. “How so?” he asked. “Well,” I said, “isn’t that the kind of change and fossil fuel use. He drives a brand new fully electric thinking that still drives logging in the Amazon forest today?” I Mini Cooper, and “absolutely loves it”. But, he said, “when you’ve really know how to kill a conversation. lived on the land as long as I did, you’d be a fool not to notice that The point I’m struggling with but still hoping to unravel here is the weather was changing.” that many, and perhaps most of us, are only able to consider the He said, by the end of his time there, no matter how much rain impact of wider change if it affects us personally. Understanding they’d had all year, the water table “fell away to nowhere” within a paradigm shift or appreciating the creeping nature of dangerous three weeks of a dry spell arriving - meaning the grass died off change goes beyond what even science can do much about. and stock weights dropped. On top of that, and particularly since As individuals, we need to come to terms with expressions like Covid, farm costs have risen massively and reducing returns has bio-diversity loss, atmospheric rivers, factory farming, obesogenic put livelihoods at risk, particularly in the dairy industry. environments, flood risk control, environmental overload, wildfire Farmers aren’t the only commercial operators that have had to mitigation and many more. Few of us will ever gain an in-depth face up to major changes of course. Restaurants have been hit, a knowledge of these issues but we can control almost all of them surprising number of medical practices have closed down or been with a single tool: your dinner fork.
Covers
Viewpoints
Front & Back
Whole Food Living (ISSN 2624-4101 Print. ISSN 2703-4313 - Digital, is subject to copyright in its entirety. The views expressed in this publication are those of the contributors and not necessarily those of Iclay Media. No responsibility will be accepted for unsolicited material. No liability is accepted by Iclay Media, the publisher, nor the authors for information contained in this magazine. Every effort is made to ensure the accuracy and veracity of all content in this publication but neither Whole Food Living nor its publisher Iclay Media is responsible for damage or harm of whatever description resulting from persons using any advice, consuming any product or using any services in Whole Food Living's print, electronic publication or website.
Nicole Morgan
Contact us
67 Kayes Road, Pukekohe, Auckland, New Zealand 2120 p. (Peter) +64 27 218 5948 e. editor@wholefoodliving.life w. www.wholefoodliving.life
Producers Editor: Peter Barclay e: peter@wholefoodliving.life
Food Editor: Catherine Barclay, e: catherine@wholefoodliving.life
Printer: Inkwise, Christchurch Distributors: Are Direct, NZ Post & Iclay Media Contributions & Assistance Contributions & assistance on this issue is gratefully acknowledged from the following: Innes Hope, Janice Carter, Karen Crowley, Dr Mark Craig, Dr Martyn Williamson, Nicole Morgan, Dr Ralph & Christine Koelmeyer, Silva Mirovics, Diana Moura, Danielle Medina,
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CONTENTS 12
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General Features 10. Plant-based in Macau Former lawyer Diana Moura talks about discovering plant based life and living in Asia.
14. Our national shame Janice Carter hits out at our SAD diet and what its done to people she cares for.
18. Cholesterol
30. Why protein matters Innes Hope proposes the use of an animal equivalent plant food protein scale.
34. The summer of fear Summer in the north turned into a horror story this year, are we ready down south?
45. Food presentaton
Is cholesterol needed in our diet? Dr Ralph investigates.
What makes plating up different for WFPB eaters.
22. The playful approach
46. Spring vege options
Danielle Medina on helping children into WFPB living.
26. Does alcohol fit?
Silva Mirovics looks into those alcohol health claims.
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It's that time of year again and all you need is space & sun.
48. Salt: do we need it? A look at WFPB's second most controversial subject.
50. Newsbites Study calls out fish oil claims. Heart Foundation wakes up, partly. Oceans change colour.
56. Your vagus nerves Are they feeling a little stretched lately? Theresa Larkin takes an informed look.
References Many of the articles published in this magazine refer to scientific studies. To view these studies use the QR code or go to the url below.
Click or scan QR image for references. wholefoodliving.life/references-spring-2023
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The inside goss "Going plant-based opened my eyes to a new way of living, a new way of thinking, and a new way of being. It gave me a sense of purpose, a sense of joy, and a sense of gratitude." - Diana Moura
32 48 Recipes 13. Oyster mushroom roll This BBQ roll will impress friends and family and they'll be wowed by how its made.
16. Miso roasted eggplant A tender texture and an incredible flavour to this often difficult to prepare fruit.
21. Roasted cauliflower These bastes might change your views on cauliflower.
29. Home-made tofu We tried and 'failed' but the results were still worth it!
32. Easy Peasy! Each serving has the protein of two eggs.
33. Veganball Marinara A wonderful family meal. A Nicole Morgan special which always means, totally tasty!
37. Incredible celeriac Surely it's the most ugly vegetable on the planet but its taste was made in heaven.
37. Potato salad picnic A super picnic idea with magical flavours & textures.
45. Rich tomato soup This creamy soup is ideal for the last chilly spring nights.
54. Apple sponge pud A much healthier version of what we once ate too often.
"The nutrition I now consume is a dramatic change from what the Heart Foundation recommended." - Dr Ralph Koelmeyer "You would need to be drinking upward of 70 litres of red wine a day to consume enough resveratrol to improve your brain function." - Silva Mirovics "By understanding the impact of processed foods on young taste buds, parents and caregivers are encouraged to press the reset button." - Danielle Medina "The misery and suffering I witness where I work is a result of a lifetime of unconscious eating habits." - Janice Carter
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THE INCREDIBLE CELERIAC 36 wholefoodliving.life | Spring 2023
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he website foodprint.org explains celeriac so well, "If vegetables were judged solely on appearance, celery root would hands downs win the booby prize. A massive bulb covered with an unruly tangle of hairy roots, celery root — also known as celeriac — looks more like a flower bulb than something you might actually eat. It isn’t just less pretty than beauty queens like chard, eggplant or winter squash; it’s downright unsightly. In her “Uncommon Fruits and Vegetables,” author Elizabeth Schneider writes that “the swollen form would be at home in the forest of a tale by the Brothers Grimm." Yet this is an incredible vegetable, it has an amazing, delicate and aromatic flavour. There are so many ways in which you can cook it. We share three options on the following pages but could have just filled the whole issue with just this bulb alone. Celeriac is loaded with essential vitamins and minerals that offer impressive health benefits. It is packed with fibre and vitamins B6, C and K. It’s also a good source of antioxidants and essential minerals, such as phosphorus, potassium and manganese. What’s more, it’s low in fat and calories. Win win!
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ROAST CELERIAC WITH SPINACH PESTO Roasted celeriac has a very soft texture. Here its delicate taste is combined with pesto, creating a unique dish that is definitely different from the usual fare. by Catherine Barclay | serves 4 INGREDIENTS - Marinade
METHOD - Pesto
2 Tbsp balsamic vinegar 2 tsp maple syrup 1 tsp dijon mustard 1 tsp miso 2 garlic cloves, minced 1 tsp italian herb mix
1. In a food processor, combine all the ingredients. First, add only three tablespoons of water, until you get the right consistency you prefer. 2. Taste, if it is too strong on the basil, then add more lemon juice to offset. 3. Refrigerate until the celeriac is ready to serve.
1 Lrg celeriac bulb
METHOD - Roast Celeriac
INGREDIENTS - Pesto 4 cups spinach leaves 2 cups basil leaves 1/2 cup spring onions, chopped 1/3 cup pine nuts 2 tsp lemon juice 1 tsp lemon zest 1 Tbsp nutritional yeast 2 garlic cloves, minced 3-6 tbsp water
1. Preheat your oven to 200 C (400°F). 2. Combine all marinade ingredients and set aside. 3. Wash the celeriac well to remove any dirt and pat dry. 4. Place a large sheet of foil in a roasting pan, place the celeriac in the centre and baste with 90% of the marinade. 5. Wrap the foil around the celeriac to seal it. Roast for two hours, then unwrap, baste with remaining marinade and roast for a further 20-30 mins unsealed. 6. Pierce with a skewer or fork. It should be soft in the centre; if not, bake for a further 10 mins.
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CELERIAC SLAW An incredible alternative to the regular cabbage coleslaw by Catherine Barclay | serves 4
INGREDIENTS - Tofu Mayonnaise 1 packaging Mori-Nu silken tofu 2 Tbsp lemon juice 2 garlic cloves, minced 1 Tbsp apple cider vinegar 1 tsp dijon mustard 1/2 tsp maple syrup INGREDIENTS - Slaw 1 1 1 med 5 Tbsp 1 Tbsp 1 Tbsp 1/8 tsp
small celeriac bulb green apple carrot tofu mayonnaise apple cider vinegar fresh dill, chopped ground black pepper
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METHOD 1. Combine all tofu mayonnaise ingredients in a high-speed blender until smooth. Place into a sealed container and refrigerate. 2. Peel the celeriac, apple and carrot. 3. Use a food processor or julienne peeler to julienne the celeriac, apple and carrot. Combine them all into a large serving bowl. 4. Add the tofu mayonnaise and all other ingredients and mix gently through the slaw. 5. Place in fridge for at least 20 mins before serving chilled.
CELERIAC AND WATERCRESS SOUP This is an incredibly delicate soup that, for me, was a wonderful discovery. A perfect starter for a shared meal. by Catherine Barclay | serves 4
1 med 2 1 sml 1 Tbsp 1 cup 4 cups 1 1/2 cups 1/3 cup
INGREDIENTS
METHOD
brown onion, chopped garlic cloves, crushed celeriac bulb, peeled and chopped miso water vegetable stock watercress sprigs, roughly chopped cashew cream
1. Using a small amount of water or stock, add onion and garlic to a stockpot. 2. Add celeriac, stock and cold water. Bring to a boil. Reduce to medium-low and simmer covered for around 20 mins or until the celeriac is tender. 3. Remove from heat, then add watercress. Add the cashew cream, stir to combine, then heat on low for five mins. 4. Serve with chives and a sprinkle of black pepper.
Cashew cream Blend unil smooth 1 cup cashew with 1/2 cup of water.
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Recipe index
39
28
33
13 MAINS
SAUCES | SOUPS Spinach Pesto...............................................39 Tofu Mayonnaise..........................................40 Celeriac And Watercress Soup.................41 Onion Gravy..................................................43 Rich Tomato Soup........................................47
Oyster Mushroom BBQ Roll.......................13 Miso Roasted Eggplant Steaks...................16 Lentil And Walnut Mince.............................17 Roast Cauliflower - Miso Tahini.................21 Roast Cauliflower - Orange Basted...........21 Home-Made Tofu..........................................25 Creamy Cheesey Scalloped Potatoes.......28 Black Bean Salad...........................................28 Easy Peasy! ....................................................29 Veganball Marinara.......................................33 Roast Celeriac.................................................39 Celeriac Slaw..................................................40 Celeriac Steak.................................................43 Butter Bean Mash.........................................43 Potato Salad Picnic........................................44 Breaded Tofu..................................................44
54 SNACKS | DESSERTS Apple Sponge Pudding...............................54 Almond Carrot Breakfast Bar....................55
Tried our Recipes? Show us your creation! Mention @wholefoodliving.life and tag #wholefoodliving.life
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WFPB's Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991
FRUIT
3 or more servings a day
LEGUMES
2 or more servings a day
Full of vitamin C and beta carotene, fruit is also rich in fibre. You should include at least one serving of fruit per day. Fruits are full of flavour, make a welcome afternoon filler and are great as a night time desert. They're best eaten whole because your gut benefits from their soft fibre.
Beans, peas and lentils are your key source for good fibre, protein, iron, calcium, zinc and B vitamins. In this group you can also include items such as chickpeas, baked and refined beans, soy milk, tempeh and vegetable protein.
Serving sizes: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.
Serving sizes: 1/2 cups cooked beans, 4 ounces tofu or tempeh, 8 ounces Soy Milk.
NUTS AND SEEDS 1 or more servings
Serving: 1/4 cup nuts or seeds
WHOLE GRAINS 5 or more servings a day
The wholegrain list is large. Here is a sample: barley, freekeh, whole rye, brown rice, oats, wheat, buckwheat, bulgur, quinoa, whole wheat couscous, corn, millet. Build meals around hearty grain dishes. They’re rich in essential fibre, complex carbohydrates, protein, B Vitamins and zinc. Great for breakfast. Serving sizes: 1/2 cup hot cereal, 1/4 cup dry cereal, 1 slice bread
VEGETABLES
4 or more servings a day Vegetables are your essential nutrient injection. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are all good sources of important nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and more. Extra beta-carotene comes from dark yellow and orange vegetables such as carrot, squash, sweet potatoes and pumpkin. Don’t be afraid to eat generous amounts. Load up your plate! Serving sizes: 1 cup raw vegetables, 1/2 cup cooked vegetables
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