Examiner.com, Friday, August 28, 2009
By Devon Bruce, Tampa Vegetarian Examiner
Vegans are vegetarians who do not eat diary or eggs. Since vegans do not eat diary, it is common to believe that they are at risk for being calcium deficient. Calcium is an essential nutrient that aids in making stronger teeth and bones. While most of the calcium in our bodies is stored in these two places, it is also important in assisting with proper nerve and muscle functions.
Calcium prevents dangerous health conditions like osteoporosis, kidney stones, high blood pressure and colon cancer. Symptoms of a calcium deficiency include tingling in your hands and feet, bone fractures, and muscle pain. Most people get their recommended amount of calcium through milk and cheese. However, there are many ways to get calcium into a vegan diet:
Dark, Leafy Vegetables
Vegetables like spinach, turnip greens, and collard greens are packed with calcium. These kinds of vegetables are very versatile in a vegan diet because they can be a main course or a side dish. Options for serving these vegetables include adding to salads and soups. Also, make a wrap with other vegetables like avocado, onions and tomatoes.
Tofu
Tofu is an excellent way to get calcium since there are two different ways it is eaten. The first is soft or silken tofu, which is used for smoothies, sauces, dressings, and desserts. The other type is regular or firm tofu, which is used for stir fries, sandwiches, and mixed with pasta.
Broccoli
Even though broccoli is a common vegetable, most people do not know that it has a good amount of calcium. Add it to stir fries, vegan omelets, soups, salads, casseroles, sauces, or as a side dish.
Fortified Rice, Almond, or Soy Milk
The best part about this example is that all of these fortified drinks are available at your local supermarket. This is an easy way to get more calcium into a diet because there are so many uses for it. Examples include smoothies, cereal, tea, coffee, sauces and vegan ice cream. In addition to these drinks, orange juice that is fortified with calcium is another option.
Calcium Supplements
Since most people do not get the recommended daily amount of calcium, supplements are available in most supermarkets and pharmacies. There are two main types of supplements: one with just calcium or calcium with vitamin D added. The recommended supplement is the latter because vitamin D helps absorb calcium in the stomach.
Showing posts with label Human Health. Show all posts
Showing posts with label Human Health. Show all posts
Saturday, August 29, 2009
Friday, August 28, 2009
Vegan 101: Can plant foods provide enough iron?
Examiner.com - Friday, August 28, 2009
By Virginia Messina, MPH, RD, Seattle Vegan Examiner
It's a myth that vegan diets are low in iron. Studies show that vegans consume at least as much iron as omnivores and sometimes more. Vegans definitely have an advantage over lacto-ovo vegetarians when it comes to iron since dairy foods don’t contain this mineral. It’s true, however, that iron from plant foods isn't absorbed as well as from animal foods.
Most iron is found in hemoglobin, the blood component responsible for transporting oxygen throughout the body. Much of the rest of it is stored in the liver, spleen and bone marrow as a form of iron called ferritin.
Vegans tend to have lower iron stores than omnivores, but there is actually no known advantage to having higher stores of iron. In fact, there is some evidence that the lower iron stores seen in those eating plant-based diets is associated with better glucose tolerance which could reduce risk for diabetes.If stores drop below what is normal, however, hemoglobin production is affected. Low hemoglobin values indicate iron deficiency.
Iron is lost through normal shedding of intestinal cells, perspiration and urine, and also via blood loss. Premenopausal women have higher iron needs than men because they have significant losses through menstruation.
Getting enough iron on a vegan diet
The type of iron in plant foods is sensitive to a number of factors that can either decrease absorption or boost it. For those eating a plant based diet, managing those factors is every bit as important as getting adequate iron.
Here are some ways to maximize iron absorption:
Avoid coffee and tea with meals since they contain compounds called tannins that inhibit iron absorption. (Some Indian spices - turmeric, coriander and tamarind - also contain tannins.)
If you use calcium supplements, take them between meals since high doses of calcium also interfere with iron absorption.
Eat more bread than crackers; leavening (by yeast) makes iron more absorbable.
Eat a good source of vitamin C with every meal and snack. Vitamin C is one of the best ways to increase iron absorption but it must be consumed at the same time as the iron-rich food.
Do vegans and vegetarians have higher iron requirements?
Because of lower bioavailability of iron from plant foods, the Food and Nutrition Board established separate iron RDAs for vegetarians and vegans. For pre-menopausal women, they suggested getting 33 milligrams per day compared to 18 for omnivore women - nearly twice as much. They recommended 14 milligrams for vegetarian men.
Their recommendations weren’t based on studies of actual vegetarian populations, though. Rather they used a test diet that was designed to reduced iron absorption; it was high in factors that inhibit iron absorption and low in vitamin C. In essence, it was kind of a worst case scenario. And it is not at all the way most vegans eat.
There is no reason to think that vegans who pay attention to maximizing iron absorption actually need those very high iron intakes. In addition, there is evidence that vegetarians adapt to lower iron intakes over time. Most vegan and vegetarian women don’t consume 33 milligrams of iron per day and are not iron deficient as a result.
Those who eat a variety of plant foods and include good sources of vitamin C with meals can be assured that their iron needs will be met. Good sources of vitamin C include melons, citrus fruits, pineapple, strawberries, kiwifruit, broccoli, peppers, tomatoes, and potatoes. Include some of these foods at every meal!
Here are some of the best sources of iron (measured in milligrams of iron):
1/2 cup firm tofu - 6.6
1/2 cup soybeans - 4.4
1 tbsp blackstrap molasses - 3.5
1/2 cup lentils - 3.3
1/2 cup spinach - 3.2
2 tbsp tahini - 2.7
1/2 cup kidney beans - 2.6
2 tbsp pumpkin seeds - 2.5
1/2 cup chickpeas - 2.4
1/2 cup Swiss chard - 2.0
1/4 cup dried apricots - 1.5
By Virginia Messina, MPH, RD, Seattle Vegan Examiner
It's a myth that vegan diets are low in iron. Studies show that vegans consume at least as much iron as omnivores and sometimes more. Vegans definitely have an advantage over lacto-ovo vegetarians when it comes to iron since dairy foods don’t contain this mineral. It’s true, however, that iron from plant foods isn't absorbed as well as from animal foods.
Most iron is found in hemoglobin, the blood component responsible for transporting oxygen throughout the body. Much of the rest of it is stored in the liver, spleen and bone marrow as a form of iron called ferritin.
Vegans tend to have lower iron stores than omnivores, but there is actually no known advantage to having higher stores of iron. In fact, there is some evidence that the lower iron stores seen in those eating plant-based diets is associated with better glucose tolerance which could reduce risk for diabetes.If stores drop below what is normal, however, hemoglobin production is affected. Low hemoglobin values indicate iron deficiency.
Iron is lost through normal shedding of intestinal cells, perspiration and urine, and also via blood loss. Premenopausal women have higher iron needs than men because they have significant losses through menstruation.
Getting enough iron on a vegan diet
The type of iron in plant foods is sensitive to a number of factors that can either decrease absorption or boost it. For those eating a plant based diet, managing those factors is every bit as important as getting adequate iron.
Here are some ways to maximize iron absorption:
Avoid coffee and tea with meals since they contain compounds called tannins that inhibit iron absorption. (Some Indian spices - turmeric, coriander and tamarind - also contain tannins.)
If you use calcium supplements, take them between meals since high doses of calcium also interfere with iron absorption.
Eat more bread than crackers; leavening (by yeast) makes iron more absorbable.
Eat a good source of vitamin C with every meal and snack. Vitamin C is one of the best ways to increase iron absorption but it must be consumed at the same time as the iron-rich food.
Do vegans and vegetarians have higher iron requirements?
Because of lower bioavailability of iron from plant foods, the Food and Nutrition Board established separate iron RDAs for vegetarians and vegans. For pre-menopausal women, they suggested getting 33 milligrams per day compared to 18 for omnivore women - nearly twice as much. They recommended 14 milligrams for vegetarian men.
Their recommendations weren’t based on studies of actual vegetarian populations, though. Rather they used a test diet that was designed to reduced iron absorption; it was high in factors that inhibit iron absorption and low in vitamin C. In essence, it was kind of a worst case scenario. And it is not at all the way most vegans eat.
There is no reason to think that vegans who pay attention to maximizing iron absorption actually need those very high iron intakes. In addition, there is evidence that vegetarians adapt to lower iron intakes over time. Most vegan and vegetarian women don’t consume 33 milligrams of iron per day and are not iron deficient as a result.
Those who eat a variety of plant foods and include good sources of vitamin C with meals can be assured that their iron needs will be met. Good sources of vitamin C include melons, citrus fruits, pineapple, strawberries, kiwifruit, broccoli, peppers, tomatoes, and potatoes. Include some of these foods at every meal!
Here are some of the best sources of iron (measured in milligrams of iron):
1/2 cup firm tofu - 6.6
1/2 cup soybeans - 4.4
1 tbsp blackstrap molasses - 3.5
1/2 cup lentils - 3.3
1/2 cup spinach - 3.2
2 tbsp tahini - 2.7
1/2 cup kidney beans - 2.6
2 tbsp pumpkin seeds - 2.5
1/2 cup chickpeas - 2.4
1/2 cup Swiss chard - 2.0
1/4 cup dried apricots - 1.5
Tuesday, August 25, 2009
Where do vegans and vegetarians get their protein?
Examiner.com - Tuesday, August 25, 2009
By Lindsay Nixon, Manhattan Vegan Examiner
The most common question any vegan or vegetarian receives is "but where do you get your protein?" The terms "protein" and "carbohydrate" became buzz words roughly a decade ago when Atkins, a popular fad diet centered around eating an abundance of protein and few carbohydrates, became popular. Prior to the popularity of Atkins, most dieters or individuals did not pay much attention to their protein or carbohydrate consumption. Now, dietary protein and carbohydrates are the forethought on every mind, particularly when it comes to vegetarian diets.
What is protein?
Protein is an essential nutrient needed by the body in order to function properly. Protein's primary function is to build and repair muscles but it also keeps the immune system functioning properly and is involved with the synthesis of hormones and enzymes. Protein may also be used as an energy source when there has been insufficient carbohydrate consumption. This occurs during the Atkins diet. Since the Atkins diet is deficient in carbohydrates, the body is forced to use protein for energy.
Protein is made up of 20 building blocks, known as amino acids. Amino acids are classified as essential and non-essential amino acids. Essential amino acids are not created in the body and therefore must be consumed through dietary protein.
How much protein do we need?
There are two ways to calculate total protein needs. The U.S. Recommended Daily Allowance (RDA) for protein is 0.4g of protein for every pound of healthy weight (or approximately 0.8g per every kilogram of weight). For example, a man who weighs 150 pounds needs approximately 60g of protein per day (150 x. 0.4 = 60).
Alternatively, protein can be calculated based on total caloric intake. Generally, 15 percent of total caloric consumption must come from protein. For example, on a 2,000 calorie diet, 300 calories must come from protein. To determine the number of grams needed, divide the resulting number of calories by 4. Thus, on a 2,000 calorie diet, 75 grams of protein must be consumed.
As seen from these figures, the body actually needs very little protein to function properly.
What are protein sources?
Protein is commonly associated with meat, eggs and dairy products but these foods are not the only sources of protein nor are they necessarily the best sources for protein. Protein is found in every food. Fruits, vegetables, grains, nuts, seeds and legumes all contain protein. It is impossible to become protein deficient eating a well-balanced vegan diet, largely due to the fact the body needs very little protein to perform. For example, one cup of black beans contains 15.2 grams of protein (roughly 30.5% of the daily value for protein), plus approximately 74.8% of the daily value for fiber. The total calories for a cup of black beans is only 227 calories and there is virtually no fat. Similarly, 100 calories of spinach contains more protein than 100 calories of steak. Like black beans, spinach also delivers a boost of fiber, anti-cancerous properties and iron for only a small amount of calories and no fat. Steak on the other hand, which not only provides less protein and no fiber, it also contains fat and harmful cholesterol.
Another powerhouse protein food is quinoa, a grain. Quinoa is not only high in protein, but it is also a complete protein, meaning it contains all nine essential amino acids. Vegans and vegetarians concerned with protein intake should incorporate this healthy grain into their meals. Quinoa is also a good source of magnesium, iron, copper, phosphorous and is well-endowed with the amino acid lysine, which is essential for tissue growth and repair.
Cooked soybeans also rank 10th on the World's Healthiest Foods Containing Protein List beating out eggs including egg whites, all dairy and most meats. In the nutritional community, soybeans are regarded as equal in protein quality to animal foods. One cup of soybean provides approximately 57.2% of the daily value for protein for less than 300 calories and with only 2.2 grams of saturated fats. Studies have also shown that soy helps reduce cholesterol levels while consumption of animal proteins makes cholesterol levels rise. Soy is also rich in iron, magnesium and omega-3 fatty acids. Soy can also be found in a variety of forms such as soy milk, soy yogurt, soy cheese, soy ice cream, tempeh, meat substitutes, miso, soy protein powder and tofu. Mustard greens, artichokes, corn, lentils, nuts, seeds, meat substitutes, hot cereals and other beans are also excellent sources of dietary protein.
Can athletes be vegan?
Another myth is that athletes and body builders cannot be vegan. This is simply untrue. Consider the following current professional vegan and vegetarian athletes: Prince Fielder (MLB), Tony Gonzalez (NFL), Mac Danzig (Martial Arts), Pat Neshek (MLB), Scott Jurek (Ultra marathoner), Brendan Brazier (Iron man), Kenneth Williams (Body Builder), Christine Vardaros (Cyclist). Other vegan and vegetarian athletes include: Peter Brock, Carl Lewis, Salim Stoudamire, Ricky Williams, Ed Templeton, Bill Pearl (former Mr. Universe) and many more Olympians, world record holders and top athletes.
Brendan Brazier also developed Vega, a fitness and supplement line committed to sustainability and wellness through a vegan diet. Vegan athletes can also supplement with soy, brown rice and hemp protein powders.
Is too much protein harmful?
According to U.S. RDA calculations, the average person in America consumes 100 to 120 grams of protein per day with the majority of it coming from animal sources. Considering an individual on a 2,000 calorie diet only needs 75 grams of protein, the average American is consuming an excess of 25 to 45 grams of protein per day.
An excess of protein, particularly animal protein, is exceptionally harmful to the body. The China Study examined the relationship between the consumption of animal products and diseases such as cancer, diabetes, heart disease, osteoporosis, autoimmune diseases, obesity and other degenerative diseases. The authors of the study concluded that based on long-term scientific studies, diets high in animal proteins from both meat and dairy are strongly linked to heart disease, cancer and type 2 diabetes. The authors recommended a whole food, vegan diet as a means to minimize and/or reverse the development of chronic diseases.
Excess protein, especially coupled with America's sedentary lifestyle, is also taxing on the kidneys. Animal proteins are inherently stressful on the kidney's, but overages will cause kidney's to underperfom. When the kidney's are not operating optimally, the risk for premature aging or developing kidney stones sharply increases. Bone health is also effected by excessive protein consumption. Excess protein consumption causes calcium to be leached from the bones which may cause osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure (hypertension), high cholesterol, arthritis and/or bad breath.
Get it Local: Elm Health has a wide assortment of dry grains, beans and lentils including hard-to-find varieties such as raw groats, buckwheat and millet.
For more info: visit happyherbivore.com for healthy and delicious protein-packed vegan recipes.
By Lindsay Nixon, Manhattan Vegan Examiner
The most common question any vegan or vegetarian receives is "but where do you get your protein?" The terms "protein" and "carbohydrate" became buzz words roughly a decade ago when Atkins, a popular fad diet centered around eating an abundance of protein and few carbohydrates, became popular. Prior to the popularity of Atkins, most dieters or individuals did not pay much attention to their protein or carbohydrate consumption. Now, dietary protein and carbohydrates are the forethought on every mind, particularly when it comes to vegetarian diets.
What is protein?
Protein is an essential nutrient needed by the body in order to function properly. Protein's primary function is to build and repair muscles but it also keeps the immune system functioning properly and is involved with the synthesis of hormones and enzymes. Protein may also be used as an energy source when there has been insufficient carbohydrate consumption. This occurs during the Atkins diet. Since the Atkins diet is deficient in carbohydrates, the body is forced to use protein for energy.
Protein is made up of 20 building blocks, known as amino acids. Amino acids are classified as essential and non-essential amino acids. Essential amino acids are not created in the body and therefore must be consumed through dietary protein.
How much protein do we need?
There are two ways to calculate total protein needs. The U.S. Recommended Daily Allowance (RDA) for protein is 0.4g of protein for every pound of healthy weight (or approximately 0.8g per every kilogram of weight). For example, a man who weighs 150 pounds needs approximately 60g of protein per day (150 x. 0.4 = 60).
Alternatively, protein can be calculated based on total caloric intake. Generally, 15 percent of total caloric consumption must come from protein. For example, on a 2,000 calorie diet, 300 calories must come from protein. To determine the number of grams needed, divide the resulting number of calories by 4. Thus, on a 2,000 calorie diet, 75 grams of protein must be consumed.
As seen from these figures, the body actually needs very little protein to function properly.
What are protein sources?
Protein is commonly associated with meat, eggs and dairy products but these foods are not the only sources of protein nor are they necessarily the best sources for protein. Protein is found in every food. Fruits, vegetables, grains, nuts, seeds and legumes all contain protein. It is impossible to become protein deficient eating a well-balanced vegan diet, largely due to the fact the body needs very little protein to perform. For example, one cup of black beans contains 15.2 grams of protein (roughly 30.5% of the daily value for protein), plus approximately 74.8% of the daily value for fiber. The total calories for a cup of black beans is only 227 calories and there is virtually no fat. Similarly, 100 calories of spinach contains more protein than 100 calories of steak. Like black beans, spinach also delivers a boost of fiber, anti-cancerous properties and iron for only a small amount of calories and no fat. Steak on the other hand, which not only provides less protein and no fiber, it also contains fat and harmful cholesterol.
Another powerhouse protein food is quinoa, a grain. Quinoa is not only high in protein, but it is also a complete protein, meaning it contains all nine essential amino acids. Vegans and vegetarians concerned with protein intake should incorporate this healthy grain into their meals. Quinoa is also a good source of magnesium, iron, copper, phosphorous and is well-endowed with the amino acid lysine, which is essential for tissue growth and repair.
Cooked soybeans also rank 10th on the World's Healthiest Foods Containing Protein List beating out eggs including egg whites, all dairy and most meats. In the nutritional community, soybeans are regarded as equal in protein quality to animal foods. One cup of soybean provides approximately 57.2% of the daily value for protein for less than 300 calories and with only 2.2 grams of saturated fats. Studies have also shown that soy helps reduce cholesterol levels while consumption of animal proteins makes cholesterol levels rise. Soy is also rich in iron, magnesium and omega-3 fatty acids. Soy can also be found in a variety of forms such as soy milk, soy yogurt, soy cheese, soy ice cream, tempeh, meat substitutes, miso, soy protein powder and tofu. Mustard greens, artichokes, corn, lentils, nuts, seeds, meat substitutes, hot cereals and other beans are also excellent sources of dietary protein.
Can athletes be vegan?
Another myth is that athletes and body builders cannot be vegan. This is simply untrue. Consider the following current professional vegan and vegetarian athletes: Prince Fielder (MLB), Tony Gonzalez (NFL), Mac Danzig (Martial Arts), Pat Neshek (MLB), Scott Jurek (Ultra marathoner), Brendan Brazier (Iron man), Kenneth Williams (Body Builder), Christine Vardaros (Cyclist). Other vegan and vegetarian athletes include: Peter Brock, Carl Lewis, Salim Stoudamire, Ricky Williams, Ed Templeton, Bill Pearl (former Mr. Universe) and many more Olympians, world record holders and top athletes.
Brendan Brazier also developed Vega, a fitness and supplement line committed to sustainability and wellness through a vegan diet. Vegan athletes can also supplement with soy, brown rice and hemp protein powders.
Is too much protein harmful?
According to U.S. RDA calculations, the average person in America consumes 100 to 120 grams of protein per day with the majority of it coming from animal sources. Considering an individual on a 2,000 calorie diet only needs 75 grams of protein, the average American is consuming an excess of 25 to 45 grams of protein per day.
An excess of protein, particularly animal protein, is exceptionally harmful to the body. The China Study examined the relationship between the consumption of animal products and diseases such as cancer, diabetes, heart disease, osteoporosis, autoimmune diseases, obesity and other degenerative diseases. The authors of the study concluded that based on long-term scientific studies, diets high in animal proteins from both meat and dairy are strongly linked to heart disease, cancer and type 2 diabetes. The authors recommended a whole food, vegan diet as a means to minimize and/or reverse the development of chronic diseases.
Excess protein, especially coupled with America's sedentary lifestyle, is also taxing on the kidneys. Animal proteins are inherently stressful on the kidney's, but overages will cause kidney's to underperfom. When the kidney's are not operating optimally, the risk for premature aging or developing kidney stones sharply increases. Bone health is also effected by excessive protein consumption. Excess protein consumption causes calcium to be leached from the bones which may cause osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure (hypertension), high cholesterol, arthritis and/or bad breath.
Get it Local: Elm Health has a wide assortment of dry grains, beans and lentils including hard-to-find varieties such as raw groats, buckwheat and millet.
For more info: visit happyherbivore.com for healthy and delicious protein-packed vegan recipes.
Friday, June 12, 2009
think VEGETARIAN for dad's day
The St. Catharines Standard - Tuesday, June 9, 2009
Posted by LAURIE SADOWSKI
A plant-based diet might not be deemed as the most manly for Father's Day, with thoughts of simple salads, dainty tofu quiches and chilled tomato gazpacho. Instead, a thick-cut slab of Man-Certified rib eye with a slow baked potato on the side, slathered with sour cream and pad of butter, seems to be the menu that comes to mind.
Add to that a barbecue, patio set, sausages and cream-laden salads, and it sounds like you have the typical Father's Day (June 21) feast. Although everything in moderation is fine, this special day spread might also just be a precursor of what is to come in these summer months: heavy, meat-laden meals.
Veganism, on the other hand, is often assumed as the antithesis of masculinity; the dietary choice touted for those with less testosterone. But these gender generalizations are as ancient as assuming that vegans nosh on carrots all day. Just ask Kansas City Chiefs' tight-end Tony Gonzalez; professional Ironman triathlete and two-time Ultra Marathon winner Brendan Brazier; Atlanta Hawks' Salim Stoudamire; or Mac Danzig, winner of The Ultimate Fighter. Yep, all vegans.
When thinking of plantbased cuisine that would appeal to the y-chromosome, hearty stews and chilies are the first things that come to mind. But these heavy meals - ones that heat up our kitchens during the summer months - aren't perhaps our dinner of choice once June rolls around. The answer isn't tossing vegan meals aside for half the year; instead, it lay in finding a way to please those pickier palates.
Given that, opting for a plant-based diet - at least a few times a week - has its benefits. In addition to animal rights and environmental concerns, health is a No. 1 issue. A recent study published in the Archives of Internal Medicine, for example, followed half a million individuals for 10 years, finding those who consumed red meat had an approximate 33 per cent increase in early death, along with up to 50 per cent increased risk in heart disease and cancer. Conversely, those who didn't consume red meat had a decreased risk.
Not only that, many plantbased foods also contain vital nutrients designed with the man in mind. In North America, 220,000 men are diagnosed each year with prostate cancer; 34,000 of those men die from the disease. Foods rich in animal fats have been shown to increase the risk, whereas studies have indicated foods such as soy products, garlic and almonds decrease the risk.
Alas, convincing your meat and potatoes partner that you're going to celebrate his holiday animal-free might not result in the most enthusiastic of replies. But a little magic acronym known as the BBQ is sure to ignite his digestive juices.
Yes, firing up the grill will not only spark any man's appetite, but also your creativity. We're accustomed to grilling our favourite meats and kabobs, but it's time to think outside that basic barbecuing box: salads, meat-free mains and side dishes seared to perfection. And while you're busy manning the barbecue (no pun intended), the kids can whip up a two-minute dessert for daddy dearest.
And if it doesn't fly (although I am sure it will), then hand him a Guinness and call me over for dinner.
Laurie Sadowski, one of our rotating team of food writers, is a St. Catharines resident with a passion for food, fitness and helping others. Her cookbook is called Mission in the Kitchen, and she is editorial director of Ecoki.com,an eco-lifestyle community. She can be reached at or http://whiskingandwriting.wordpress.com/
- - -
STUFFED GRILLED PEPPERS
Using colourful peppers results in a taste reminiscent of homemade roasted red peppers. The stuffing is delicious on its own, perfect as a side dish or mixed with greens for an impromptu salad.
4 large red, yellow or orange bell peppers
2 Tbsp. (30 ml) extra-virgin olive oil
1/2 cup (50 g) almonds, walnuts or pecans, coarsely chopped
3/4 cup (60 g) dry brown basmati rice (or other rice)
1 garlic clove, minced
1 1/2 cups (425 ml) water
3 green onions, chopped
2/3 cup (90 g) sliced cherry tomatoes
handful of fresh basil
handful of fresh parsley
4 x 1 m (100 cm each) kitchen string, for securing peppers (if you don't have kitchen string, hemp string soaked in water works perfectly)
Heat the oil in a medium pan and add the nuts, until lightly toasted and fragrant. Add the rice, and continue to stir, until grains are glossy. Stir in the garlic, cooking for about 30 seconds more. Add the water and bring to a boil, then cover, reduce to a simmer and cook for about 35 to 45 minutes, until water is absorbed.
Meanwhile, prepare the peppers. Cut around the stalk of the pepper, setting aside for later. Make one slit down the length of the pepper and open gently. Remove any seeds and membrane. Repeat with other peppers.
When rice is finished cooking, remove from heat, cool slightly, and stir in green onions, cherry tomatoes, basil and parsley. Season with salt and pepper to taste.
Spoon some stuffing into each pepper, careful not to overfill. Take string and wrap around the centre about three times, tying the pepper securely. There should be string left over on each end. Top with the stalk, then tie in the other direction, securing the filling. You want to ensure the filling doesn't fall out - no matter how you end up tying it. Repeat with other peppers.
Preheat the barbecue to medium heat. Place peppers on grill for about 20 minutes, turning frequently so they are evenly browned. If they char - no problem, just slip off the skin; the pepper will still taste fabulous. You can also grill them on foil if you prefer.
Serves four
- - -
STUFFED HASSELBACKSWEET POTATOES
This Swedish dish takes its name from Hasselbacken, the Stockholm restaurant where the original -- with baking potatoes -- was served. If you don't wrap them and bake them at 400°F (200°C) in the oven, they get a nice crispy texture, instead.
4 medium-sized sweet potatoes
3 Tbsp. (45 ml) extra-virgin olive oil
3 cloves garlic, crushed
1 large onion, sliced
6 sprigs of fresh thyme
sea salt to taste
fresh ground pepper to taste
grill-worthy aluminum foil
Preheat one side of the barbecue to medium heat. Leave the other side off. Make several slits in the potatoes (about 15 to 20). Mix together olive oil and crushed garlic, drizzle in the potatoes. Top with onions and thyme, making sure to get into the slits. Season with salt and fresh ground pepper.
Wrap each potato in aluminum foil. Place potatoes on cool side of the barbecue and close the lid. Let roast approximately 35 minutes. They will be soft and bottoms will be slightly caramelized. Top with Pseudo-Sour Cream.
Serves four
- - -
PSEUDO-SOUR CREAM
After pureeing the tofu, add salt and lemon juice to taste. After a few hours in the fridge, the flavours will mellow with the onions. Chives are a great addition, too.
1 (10.5-ounce) package of lite firm silken tofu (I recommend Mori-Nu)
2 -4 tsp. (10-20 ml)lemon juice (fresh is best)
2 green onions, finely chopped
sea salt to taste
In a blender or food processor, whizz the tofu until smooth. Add half the lemon juice and a few pinches of salt. Add the green onions. Add additional lemon and salt to taste.
- - -
GRILLED CAESAR SALAD
With romaine currently growing locally, this is the perfect time to enjoy this grilled variation of a longtime favourite - vegan style.
For the dressing:
2 Tbsp. (30 g) ground almonds
2-4 cloves of garlic
2 1/2 Tbsp. (37g) nutritional yeast 1 Tbsp. (15 ml) tamari
juice of 1 small lemon
1 Tbsp. (15 ml) grainy mustard
1 Tbsp. (15 ml) olive oil
2 Tbsp. (30 ml) non-dairy milk or water
fresh ground black pepper to taste
For the salad:
1 head romaine lettuce, cut in half length wise
Extra-virgin olive oil for brushing
salt and fresh ground pepper to taste
For the dressing, combine all dressing ingredients, and puree until smooth. If possible, chill for at least two to three hours before serving. Thin with additional non-dairy milk as needed. medium-high heat. Brush cut side of romaine with oil, and sprinkle with salt and pepper. Place romaine on grill, season the other side with salt and pepper, and grill until its outer leaves are wilted and lettuce is tender.
You can either roughly chop the lettuce and toss with the dressing, or serve family-style, placing both romaine halves face up in a shallow bowl, and drizzle with dressing.
- - -
TWO-MINUTE BANANA-CINNAMON CARAMEL CRUNCH ICE CREAM
You'd never think that popping a few bananas in the freezer would result in an ice-cream-like indulgence. And to correspond with the patience that dad will have while he awaits his Dad's Day Dessert, it'll be done in a snap. The dates give a sweet taste akin to smooth caramel, while the pecans add an extra crunch.
4 overripe bananas, peeled, cut in three pieces each, and frozen*
3/4 tsp. (4 g) ground cinnamon
1/2 cup (125 ml) honey dates, chopped
1/3 cup (30 g) pecans, chopped
Toss bananas in food processor with cinnamon. Let sit about five minutes, until lightly thawed, and whiz until smooth. Stir in dates and pecans. Serve immediately. (If it gets too soft, you can put it in the freezer for about 10 minutes.)
*Using overripe bananas adds extra sweetness to the end result.
Serves four
Posted by LAURIE SADOWSKI
A plant-based diet might not be deemed as the most manly for Father's Day, with thoughts of simple salads, dainty tofu quiches and chilled tomato gazpacho. Instead, a thick-cut slab of Man-Certified rib eye with a slow baked potato on the side, slathered with sour cream and pad of butter, seems to be the menu that comes to mind.
Add to that a barbecue, patio set, sausages and cream-laden salads, and it sounds like you have the typical Father's Day (June 21) feast. Although everything in moderation is fine, this special day spread might also just be a precursor of what is to come in these summer months: heavy, meat-laden meals.
Veganism, on the other hand, is often assumed as the antithesis of masculinity; the dietary choice touted for those with less testosterone. But these gender generalizations are as ancient as assuming that vegans nosh on carrots all day. Just ask Kansas City Chiefs' tight-end Tony Gonzalez; professional Ironman triathlete and two-time Ultra Marathon winner Brendan Brazier; Atlanta Hawks' Salim Stoudamire; or Mac Danzig, winner of The Ultimate Fighter. Yep, all vegans.
When thinking of plantbased cuisine that would appeal to the y-chromosome, hearty stews and chilies are the first things that come to mind. But these heavy meals - ones that heat up our kitchens during the summer months - aren't perhaps our dinner of choice once June rolls around. The answer isn't tossing vegan meals aside for half the year; instead, it lay in finding a way to please those pickier palates.
Given that, opting for a plant-based diet - at least a few times a week - has its benefits. In addition to animal rights and environmental concerns, health is a No. 1 issue. A recent study published in the Archives of Internal Medicine, for example, followed half a million individuals for 10 years, finding those who consumed red meat had an approximate 33 per cent increase in early death, along with up to 50 per cent increased risk in heart disease and cancer. Conversely, those who didn't consume red meat had a decreased risk.
Not only that, many plantbased foods also contain vital nutrients designed with the man in mind. In North America, 220,000 men are diagnosed each year with prostate cancer; 34,000 of those men die from the disease. Foods rich in animal fats have been shown to increase the risk, whereas studies have indicated foods such as soy products, garlic and almonds decrease the risk.
Alas, convincing your meat and potatoes partner that you're going to celebrate his holiday animal-free might not result in the most enthusiastic of replies. But a little magic acronym known as the BBQ is sure to ignite his digestive juices.
Yes, firing up the grill will not only spark any man's appetite, but also your creativity. We're accustomed to grilling our favourite meats and kabobs, but it's time to think outside that basic barbecuing box: salads, meat-free mains and side dishes seared to perfection. And while you're busy manning the barbecue (no pun intended), the kids can whip up a two-minute dessert for daddy dearest.
And if it doesn't fly (although I am sure it will), then hand him a Guinness and call me over for dinner.
Laurie Sadowski, one of our rotating team of food writers, is a St. Catharines resident with a passion for food, fitness and helping others. Her cookbook is called Mission in the Kitchen, and she is editorial director of Ecoki.com,an eco-lifestyle community. She can be reached at or http://whiskingandwriting.wordpress.com/
- - -
STUFFED GRILLED PEPPERS
Using colourful peppers results in a taste reminiscent of homemade roasted red peppers. The stuffing is delicious on its own, perfect as a side dish or mixed with greens for an impromptu salad.
4 large red, yellow or orange bell peppers
2 Tbsp. (30 ml) extra-virgin olive oil
1/2 cup (50 g) almonds, walnuts or pecans, coarsely chopped
3/4 cup (60 g) dry brown basmati rice (or other rice)
1 garlic clove, minced
1 1/2 cups (425 ml) water
3 green onions, chopped
2/3 cup (90 g) sliced cherry tomatoes
handful of fresh basil
handful of fresh parsley
4 x 1 m (100 cm each) kitchen string, for securing peppers (if you don't have kitchen string, hemp string soaked in water works perfectly)
Heat the oil in a medium pan and add the nuts, until lightly toasted and fragrant. Add the rice, and continue to stir, until grains are glossy. Stir in the garlic, cooking for about 30 seconds more. Add the water and bring to a boil, then cover, reduce to a simmer and cook for about 35 to 45 minutes, until water is absorbed.
Meanwhile, prepare the peppers. Cut around the stalk of the pepper, setting aside for later. Make one slit down the length of the pepper and open gently. Remove any seeds and membrane. Repeat with other peppers.
When rice is finished cooking, remove from heat, cool slightly, and stir in green onions, cherry tomatoes, basil and parsley. Season with salt and pepper to taste.
Spoon some stuffing into each pepper, careful not to overfill. Take string and wrap around the centre about three times, tying the pepper securely. There should be string left over on each end. Top with the stalk, then tie in the other direction, securing the filling. You want to ensure the filling doesn't fall out - no matter how you end up tying it. Repeat with other peppers.
Preheat the barbecue to medium heat. Place peppers on grill for about 20 minutes, turning frequently so they are evenly browned. If they char - no problem, just slip off the skin; the pepper will still taste fabulous. You can also grill them on foil if you prefer.
Serves four
- - -
STUFFED HASSELBACKSWEET POTATOES
This Swedish dish takes its name from Hasselbacken, the Stockholm restaurant where the original -- with baking potatoes -- was served. If you don't wrap them and bake them at 400°F (200°C) in the oven, they get a nice crispy texture, instead.
4 medium-sized sweet potatoes
3 Tbsp. (45 ml) extra-virgin olive oil
3 cloves garlic, crushed
1 large onion, sliced
6 sprigs of fresh thyme
sea salt to taste
fresh ground pepper to taste
grill-worthy aluminum foil
Preheat one side of the barbecue to medium heat. Leave the other side off. Make several slits in the potatoes (about 15 to 20). Mix together olive oil and crushed garlic, drizzle in the potatoes. Top with onions and thyme, making sure to get into the slits. Season with salt and fresh ground pepper.
Wrap each potato in aluminum foil. Place potatoes on cool side of the barbecue and close the lid. Let roast approximately 35 minutes. They will be soft and bottoms will be slightly caramelized. Top with Pseudo-Sour Cream.
Serves four
- - -
PSEUDO-SOUR CREAM
After pureeing the tofu, add salt and lemon juice to taste. After a few hours in the fridge, the flavours will mellow with the onions. Chives are a great addition, too.
1 (10.5-ounce) package of lite firm silken tofu (I recommend Mori-Nu)
2 -4 tsp. (10-20 ml)lemon juice (fresh is best)
2 green onions, finely chopped
sea salt to taste
In a blender or food processor, whizz the tofu until smooth. Add half the lemon juice and a few pinches of salt. Add the green onions. Add additional lemon and salt to taste.
- - -
GRILLED CAESAR SALAD
With romaine currently growing locally, this is the perfect time to enjoy this grilled variation of a longtime favourite - vegan style.
For the dressing:
2 Tbsp. (30 g) ground almonds
2-4 cloves of garlic
2 1/2 Tbsp. (37g) nutritional yeast 1 Tbsp. (15 ml) tamari
juice of 1 small lemon
1 Tbsp. (15 ml) grainy mustard
1 Tbsp. (15 ml) olive oil
2 Tbsp. (30 ml) non-dairy milk or water
fresh ground black pepper to taste
For the salad:
1 head romaine lettuce, cut in half length wise
Extra-virgin olive oil for brushing
salt and fresh ground pepper to taste
For the dressing, combine all dressing ingredients, and puree until smooth. If possible, chill for at least two to three hours before serving. Thin with additional non-dairy milk as needed. medium-high heat. Brush cut side of romaine with oil, and sprinkle with salt and pepper. Place romaine on grill, season the other side with salt and pepper, and grill until its outer leaves are wilted and lettuce is tender.
You can either roughly chop the lettuce and toss with the dressing, or serve family-style, placing both romaine halves face up in a shallow bowl, and drizzle with dressing.
- - -
TWO-MINUTE BANANA-CINNAMON CARAMEL CRUNCH ICE CREAM
You'd never think that popping a few bananas in the freezer would result in an ice-cream-like indulgence. And to correspond with the patience that dad will have while he awaits his Dad's Day Dessert, it'll be done in a snap. The dates give a sweet taste akin to smooth caramel, while the pecans add an extra crunch.
4 overripe bananas, peeled, cut in three pieces each, and frozen*
3/4 tsp. (4 g) ground cinnamon
1/2 cup (125 ml) honey dates, chopped
1/3 cup (30 g) pecans, chopped
Toss bananas in food processor with cinnamon. Let sit about five minutes, until lightly thawed, and whiz until smooth. Stir in dates and pecans. Serve immediately. (If it gets too soft, you can put it in the freezer for about 10 minutes.)
*Using overripe bananas adds extra sweetness to the end result.
Serves four
Tuesday, May 19, 2009
City Goes Vegetarian to Cut Greenhouse Gas Emissions
Finding Dulcinea - Monday, May 18, 2009
By Hayley A. Lovett
The Belgian city of Ghent will encourage residents to not eat meat every Thursday, highlighting the environmental and health benefits of a reduced-meat diet.
Cutting one day of meat consumption may cut greenhouse gas emissions for the city of Ghent by as much as 18 percent, one of the promoters of Ghent’s "VeggieDag" (Veggie Day) told Reuters.
A 2006 report from the United Nations found that cattle farming emits more harmful greenhouse gasses than cars and other modes of transportation. The report also explains that a great deal of land on Earth is dedicated to livestock, "which now use 30 per cent of the earth’s entire land surface," adding that most of it is for grazing, "but also including 33 per cent of the global arable land used to producing feed for livestock," said a UN News Center piece on the study.
Ghent officials want to help reduce the environmental impact of animal farming. The town is not forcing its citizens to become vegetarian, but rather encouraging citizens to choose not to eat meat on Thursday. Government employees and politicians will be eliminating meat one day a week, and restaurants are encouraged to provide one vegetarian option during the "Veggie Day." In September, schools will start offering a meat-free lunch, but Veggie Day started last week, the BBC reported.
According to the BBC, Ghent is the first city in the world to go vegetarian one day a week. But the "veggie day" is not the first campaign encouraging people to follow a reduced meat diet. Meatless Monday is a nonprofit based in the United States that encourages people to avoid animal products on Monday. The organization, started in 2003, has a goal to reduce U.S. consumption of saturated fat by 15 percent by the year 2010. The main focus of the Meatless Monday campaign is to prevent heart disease, stroke, diabetes and cancer caused by diets high in saturated fat.
Australia recently started a campaign to reduce greenhouse gas emissions from livestock by 30 percent by the year 2030. Currently, animal flatulence (methane gas) creates more than one tenth of the country’s total greenhouse gas emissions. One method of reducing methane emissions is to encourage residents to farm and eat more kangaroo, an animal which naturally produces less methane due to special bacteria in its stomach.
In the United States, an Environmental Protection Agency (EPA) mandate that required some livestock farmers to report estimates of animal emissions angered both pork farmers and environmentalists alike. The farmers felt that the EPA did not provide enough guidance for how to comply with the new mandate, while environmentalists felt that the rule, requiring only very large livestock operations to report numbers, was not comprehensive enough.
______________________________________________
Blogger's Note:
While I think it's great that people around the world are considering reducing their meat intake for health and environmental reasons, it's too bad they aren't also doing it out of compassion for animals. A lot of people love animals and would never think of eating their cat or dog, yet they don't extend their love to other animals such as pigs, chickens and cows. This needs to change.
By Hayley A. Lovett
The Belgian city of Ghent will encourage residents to not eat meat every Thursday, highlighting the environmental and health benefits of a reduced-meat diet.
Cutting one day of meat consumption may cut greenhouse gas emissions for the city of Ghent by as much as 18 percent, one of the promoters of Ghent’s "VeggieDag" (Veggie Day) told Reuters.
A 2006 report from the United Nations found that cattle farming emits more harmful greenhouse gasses than cars and other modes of transportation. The report also explains that a great deal of land on Earth is dedicated to livestock, "which now use 30 per cent of the earth’s entire land surface," adding that most of it is for grazing, "but also including 33 per cent of the global arable land used to producing feed for livestock," said a UN News Center piece on the study.
Ghent officials want to help reduce the environmental impact of animal farming. The town is not forcing its citizens to become vegetarian, but rather encouraging citizens to choose not to eat meat on Thursday. Government employees and politicians will be eliminating meat one day a week, and restaurants are encouraged to provide one vegetarian option during the "Veggie Day." In September, schools will start offering a meat-free lunch, but Veggie Day started last week, the BBC reported.
According to the BBC, Ghent is the first city in the world to go vegetarian one day a week. But the "veggie day" is not the first campaign encouraging people to follow a reduced meat diet. Meatless Monday is a nonprofit based in the United States that encourages people to avoid animal products on Monday. The organization, started in 2003, has a goal to reduce U.S. consumption of saturated fat by 15 percent by the year 2010. The main focus of the Meatless Monday campaign is to prevent heart disease, stroke, diabetes and cancer caused by diets high in saturated fat.
Australia recently started a campaign to reduce greenhouse gas emissions from livestock by 30 percent by the year 2030. Currently, animal flatulence (methane gas) creates more than one tenth of the country’s total greenhouse gas emissions. One method of reducing methane emissions is to encourage residents to farm and eat more kangaroo, an animal which naturally produces less methane due to special bacteria in its stomach.
In the United States, an Environmental Protection Agency (EPA) mandate that required some livestock farmers to report estimates of animal emissions angered both pork farmers and environmentalists alike. The farmers felt that the EPA did not provide enough guidance for how to comply with the new mandate, while environmentalists felt that the rule, requiring only very large livestock operations to report numbers, was not comprehensive enough.
______________________________________________
Blogger's Note:
While I think it's great that people around the world are considering reducing their meat intake for health and environmental reasons, it's too bad they aren't also doing it out of compassion for animals. A lot of people love animals and would never think of eating their cat or dog, yet they don't extend their love to other animals such as pigs, chickens and cows. This needs to change.
Wednesday, April 8, 2009
Becoming Vegetarian Seminar
This workshop is ideal for Vegetarians, Vegans or anyone who is simply looking to include more meatless meals into their diets. Together we will explore a variety of vegetarian foods, products, resources, supplements, essential vitamins and minerals and so much more!
WHEN: Tuesday, April 14th 5:30-6:30pm
WHERE: Sukha Yoga & Nutrition Centre, 142 Lake Street, St. Catharines
Presented by Melissa Aubertin-Coutu, Registered Dietitian.
Pre-registration is required
$15 for Sukha members
$20 for guests
For more information visit: http://www.sukhayogaandnutrition.com/
WHEN: Tuesday, April 14th 5:30-6:30pm
WHERE: Sukha Yoga & Nutrition Centre, 142 Lake Street, St. Catharines
Presented by Melissa Aubertin-Coutu, Registered Dietitian.
Pre-registration is required
$15 for Sukha members
$20 for guests
For more information visit: http://www.sukhayogaandnutrition.com/
Tuesday, October 7, 2008
It's a vegan recipe even carnivores can enjoy
The St. Catharines Standard - Monday, October 6, 2008
St. Catharines resident Laurie Sadowski a runner-up in Canadian Living magazine's cook of the year competition
Posted By CHERYL CLOCK
Laurie Sadowski tested her vegan recipe on a bunch of carnivores.
And they loved it.
That's precisely what the 25-year-old St. Catharines resident hoped would happen when she served the dish to her family.
Sadowski, a vegan, created the Tofu-Stuffed Eggplant Rolls with Mushroom Ragout for Canadian Living magazine's cook of the year competition.
She made it to the semifinals and in August went head-to-head with three other amateur chefs at a cookoff in Toronto.
Sadowski was a runner-up. The winner was Montreal-resident Tania Chugani, who first made her winning Anytime Seafood Bake when she was pregnant and craved lobster.
Finalists were chosen from hundreds of entries from home-based cooks across Canada.
Recipes and details of the competition can be found in the November 2008 issue of Canadian Living, on shelves today.
Another St. Catharines resident, Gennie Wright, made it to the semi-finals - the final 16 - with her Parmesan-Crusted Tilapia with Roasted Pepper and Arugula Salsa.
Sadowski, who writes occasionally for The Standard's Flavours section, has Celiac disease, a condition that prevents her from eating grains like wheat, and also has a food allergy to dairy. In addition to eating a vegetarian diet, she also avoids eggs and dairy.
"I wanted to make something that could be enjoyed by everyone," says Sadowski.
Her personal challenge was to come up with a novel use for tofu, and make it tasty enough that even the most devout meat-eater would find it tasty.
She decided to stuff the tofu mixture into an eggplant roll.
She also wants people whose diets are restricted to know that eating healthy, delicious food is still possible.
"You just have to have an open mind and get creative," she says.
Sadowski is in the process of completing her master's degree in musicology from York University. She plans to open her own business related to cooking and fitness.
TOFU-STUFFED EGGPLANT WITH MUSHROOM RAGOUT
Makes eight servings
Recipe by Laurie Sadowski
Canadian Living says: This fresh-tasting vegetarian dish impressed us because it is suitable for not only vegetarians, but also for vegans, as well as people who eat gluten-and dairy-free diets, making it perfect for gatherings of those with food allergies and intolerances. Nutritional yeast, such as that from Bob's Red Mill, can be found in health food and some grocery stores.
2 large eggplants (about one pound/500 grams each)
3/4 teaspoon (4 mL) salt 2 tablespoons (25 mL) extra-virgin olive oil
1/4 teaspoon (1 mL) pepper
Tofu stuffing:
2 tubs (each 12 ounces/375 grams) silken or soft tofu, drained
1/3 cup (75 mL) chopped sun-dried tomatoes (oil-packed or dried and reconstituted)
1/4 cup (50 mL) thinly sliced fresh basil
2 teaspoons (10 mL) nutritional yeast flakes (optional)
Mushroom ragout:
1 tablespoon (15 mL) extra-virgin olive oil (approx)
1 small red onion, diced 2 cloves garlic, minced
1 1 /2 pounds (750 g) mixed mushrooms (such as cremini, oyster, shitake and button), sliced
1 tablespoon (5 mL) dried Italian herb seasoning
1/4 teaspoon (1 mL) each salt and pepper
1/2 cup (125 mL) red or white wine
3 tablespoons (45 mL) tomato paste
Thinly slice eggplants lengthwise into eight slices each; sprinkle all over with salt.
Place in colander, pressing with plates and let stand for 30 minutes; pat dry.
Brush both sides of eggplant with oil; place on two large parchment paper-lined baking sheets. Sprinkle with pepper. Bake in top and bottom thirds of 400°F (200°C) oven, switching and rotating sheets halfway through and turning eggplant once, until golden and softened, about 20 minutes.
Tofu stuffing: Meanwhile, place tofu in large cheesecloth-lined strainer and let stand for one hour, pressing to release as much water as possible.
Transfer tofu to bowl; discard water. Add tomatoes, basil and nutritional yeast.
Place eggplant on work surface. Place about one tablespoon (15 mL) tofu stuffing at end of each slice; roll up eggplant to enclose stuffing. Place rolls in 13x9-inch (3 L) glass baking dish. (Make ahead: cover and refrigerate for up to four hours.)
Mushroom ragout: In large nonstick skillet or Dutch oven, heat oil over medium-high heat; saute onion and garlic until softened, about three minutes.
Add mushrooms, Italian seasoning, salt and pepper; saute until mushrooms are softened, adding more oil if necessary, about eight minutes.
Add wine; cook, stirring, until evaporated. Add tomato paste and 1 1 /2 cups (375 mL) water and bring to boil; reduce heat and simmer until thickened, about five minutes. Remove from heat. Spread over eggplant rolls.
Bake, covered, in 375°F (190°C) oven until heated through, 20 to 25 minutes. Let stand for five minutes.
Tip: To reconstitute the dehydrated tomatoes for this recipe, place about 10 in heatproof bowl. Add about one cup (250 mL) boiling water and let stand for 10 minutes. Drain, reserving liquid to add to ragout instead of the water.
St. Catharines resident Laurie Sadowski a runner-up in Canadian Living magazine's cook of the year competition
Posted By CHERYL CLOCK
Laurie Sadowski tested her vegan recipe on a bunch of carnivores.
And they loved it.
That's precisely what the 25-year-old St. Catharines resident hoped would happen when she served the dish to her family.
Sadowski, a vegan, created the Tofu-Stuffed Eggplant Rolls with Mushroom Ragout for Canadian Living magazine's cook of the year competition.
She made it to the semifinals and in August went head-to-head with three other amateur chefs at a cookoff in Toronto.
Sadowski was a runner-up. The winner was Montreal-resident Tania Chugani, who first made her winning Anytime Seafood Bake when she was pregnant and craved lobster.
Finalists were chosen from hundreds of entries from home-based cooks across Canada.
Recipes and details of the competition can be found in the November 2008 issue of Canadian Living, on shelves today.
Another St. Catharines resident, Gennie Wright, made it to the semi-finals - the final 16 - with her Parmesan-Crusted Tilapia with Roasted Pepper and Arugula Salsa.
Sadowski, who writes occasionally for The Standard's Flavours section, has Celiac disease, a condition that prevents her from eating grains like wheat, and also has a food allergy to dairy. In addition to eating a vegetarian diet, she also avoids eggs and dairy.
"I wanted to make something that could be enjoyed by everyone," says Sadowski.
Her personal challenge was to come up with a novel use for tofu, and make it tasty enough that even the most devout meat-eater would find it tasty.
She decided to stuff the tofu mixture into an eggplant roll.
She also wants people whose diets are restricted to know that eating healthy, delicious food is still possible.
"You just have to have an open mind and get creative," she says.
Sadowski is in the process of completing her master's degree in musicology from York University. She plans to open her own business related to cooking and fitness.
TOFU-STUFFED EGGPLANT WITH MUSHROOM RAGOUT
Makes eight servings
Recipe by Laurie Sadowski
Canadian Living says: This fresh-tasting vegetarian dish impressed us because it is suitable for not only vegetarians, but also for vegans, as well as people who eat gluten-and dairy-free diets, making it perfect for gatherings of those with food allergies and intolerances. Nutritional yeast, such as that from Bob's Red Mill, can be found in health food and some grocery stores.
2 large eggplants (about one pound/500 grams each)
3/4 teaspoon (4 mL) salt 2 tablespoons (25 mL) extra-virgin olive oil
1/4 teaspoon (1 mL) pepper
Tofu stuffing:
2 tubs (each 12 ounces/375 grams) silken or soft tofu, drained
1/3 cup (75 mL) chopped sun-dried tomatoes (oil-packed or dried and reconstituted)
1/4 cup (50 mL) thinly sliced fresh basil
2 teaspoons (10 mL) nutritional yeast flakes (optional)
Mushroom ragout:
1 tablespoon (15 mL) extra-virgin olive oil (approx)
1 small red onion, diced 2 cloves garlic, minced
1 1 /2 pounds (750 g) mixed mushrooms (such as cremini, oyster, shitake and button), sliced
1 tablespoon (5 mL) dried Italian herb seasoning
1/4 teaspoon (1 mL) each salt and pepper
1/2 cup (125 mL) red or white wine
3 tablespoons (45 mL) tomato paste
Thinly slice eggplants lengthwise into eight slices each; sprinkle all over with salt.
Place in colander, pressing with plates and let stand for 30 minutes; pat dry.
Brush both sides of eggplant with oil; place on two large parchment paper-lined baking sheets. Sprinkle with pepper. Bake in top and bottom thirds of 400°F (200°C) oven, switching and rotating sheets halfway through and turning eggplant once, until golden and softened, about 20 minutes.
Tofu stuffing: Meanwhile, place tofu in large cheesecloth-lined strainer and let stand for one hour, pressing to release as much water as possible.
Transfer tofu to bowl; discard water. Add tomatoes, basil and nutritional yeast.
Place eggplant on work surface. Place about one tablespoon (15 mL) tofu stuffing at end of each slice; roll up eggplant to enclose stuffing. Place rolls in 13x9-inch (3 L) glass baking dish. (Make ahead: cover and refrigerate for up to four hours.)
Mushroom ragout: In large nonstick skillet or Dutch oven, heat oil over medium-high heat; saute onion and garlic until softened, about three minutes.
Add mushrooms, Italian seasoning, salt and pepper; saute until mushrooms are softened, adding more oil if necessary, about eight minutes.
Add wine; cook, stirring, until evaporated. Add tomato paste and 1 1 /2 cups (375 mL) water and bring to boil; reduce heat and simmer until thickened, about five minutes. Remove from heat. Spread over eggplant rolls.
Bake, covered, in 375°F (190°C) oven until heated through, 20 to 25 minutes. Let stand for five minutes.
Tip: To reconstitute the dehydrated tomatoes for this recipe, place about 10 in heatproof bowl. Add about one cup (250 mL) boiling water and let stand for 10 minutes. Drain, reserving liquid to add to ragout instead of the water.
Saturday, September 27, 2008
Animals Farmed For Meat Are The No. 1 Source Of Food Poisoning Bug, Study Shows
ScienceDaily - September 26, 2008
A study by researchers from Lancashire, England, and Chicago, IL, found that 97 percent of campylobacteriosis cases sampled in Lancashire were caused by bacteria typically found in chicken and livestock. The work is based on DNA-sequence comparison of thousands of bacteria collected from human patients and animal carriers.
Campylobacter jejuni causes more cases of gastroenteritis in the developed world than any other bacterial pathogen, including E. coli, Salmonella, Clostridium and Listeria combined. Wild and domestic animals act as natural reservoirs for the disease, which can also survive in water and soil. However, the relative importance of these sources is unclear, and recent work has suggested that livestock are not the main reservoir for human disease.
Researchers led by Daniel Wilson, of the University of Chicago, and formerly Lancaster University, United Kingdom, sequenced the DNA of bacteria collected from 1,231 patients and compared it to Campylobacter jejuni DNA sequences collected from wild and domestic animals, and the environment. They used evolutionary modeling to trace the ancestry of human C. jejuni back to one of seven source populations.
In 57 percent of cases, the bacteria could be traced to chicken, and in 35 percent to cattle. Wild animal and environmental sources were accountable for just three percent of disease.
"The dual observations that livestock are a frequent source of human disease isolates and that wild animals and the environment are not, strongly support the notion that preparation or consumption of infected meat and poultry is the dominant transmission route," Wilson said.
Further studies are underway in the United States, the United Kingdom and New Zealand to determine the generality of the result. But the authors say they hope the current study will add impetus to initiatives aimed at controlling food-borne pathogens.
This research appears September 26 in the open-access journal PLoS Genetics.
Adapted from materials provided by University of Chicago Medical Center, via EurekAlert!, a service of AAAS.
A study by researchers from Lancashire, England, and Chicago, IL, found that 97 percent of campylobacteriosis cases sampled in Lancashire were caused by bacteria typically found in chicken and livestock. The work is based on DNA-sequence comparison of thousands of bacteria collected from human patients and animal carriers.
Campylobacter jejuni causes more cases of gastroenteritis in the developed world than any other bacterial pathogen, including E. coli, Salmonella, Clostridium and Listeria combined. Wild and domestic animals act as natural reservoirs for the disease, which can also survive in water and soil. However, the relative importance of these sources is unclear, and recent work has suggested that livestock are not the main reservoir for human disease.
Researchers led by Daniel Wilson, of the University of Chicago, and formerly Lancaster University, United Kingdom, sequenced the DNA of bacteria collected from 1,231 patients and compared it to Campylobacter jejuni DNA sequences collected from wild and domestic animals, and the environment. They used evolutionary modeling to trace the ancestry of human C. jejuni back to one of seven source populations.
In 57 percent of cases, the bacteria could be traced to chicken, and in 35 percent to cattle. Wild animal and environmental sources were accountable for just three percent of disease.
"The dual observations that livestock are a frequent source of human disease isolates and that wild animals and the environment are not, strongly support the notion that preparation or consumption of infected meat and poultry is the dominant transmission route," Wilson said.
Further studies are underway in the United States, the United Kingdom and New Zealand to determine the generality of the result. But the authors say they hope the current study will add impetus to initiatives aimed at controlling food-borne pathogens.
This research appears September 26 in the open-access journal PLoS Genetics.
Adapted from materials provided by University of Chicago Medical Center, via EurekAlert!, a service of AAAS.
Tuesday, July 29, 2008
Human Health
Studies have shown that vegetarians and vegans are not only healthier than non-vegetarians; they're also less likely to be obese or suffer a heart attack.According to The China Study, the most comprehensive study on nutrition ever conducted, people who eat animal-based foods increase their risk of certain cancers (including breast cancer), diabetes, coronary heart disease, multiple sclerosis, osteoporosis, kidney disease, macular degeneration and cataracts (eye problems), Alzheimer's and dementia.
Vegans, on the other hand, tend to consume less fat, more fiber, and their cholesterol levels are usually lower than their meat-eating counterparts. And vegans can get all the protein (and calcium) they need from plant sources.
“The human body has no more need for cows’ milk than it does for dogs’ milk, horses’ milk or giraffes’ milk.” - Michael Klaper, MD, author of Vegan Nutrition: Pure & Simple
"Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus and some forms of cancer." - The American Heart Association
Subscribe to:
Posts (Atom)