A Visit to Woodstock Farm Animal Sanctuary

Transcription

Ahimsa Lights the Way
Second Series Volume 13 Number 1
Spring 2013
A Visit to
Woodstock Farm
Animal Sanctuary
Co-founding and running
Woodstock Farm Animal
Sanctuary (WFAS) is a
major achievement. Doing
such with a prosthetic leg
makes Jenny Brown’s
personal story even more
compelling. During an
afternoon with her, it
became clear that she could
do anything; her heart
compensates for seeming
obstacles in her life.
(Story on page 6)
● Where Livestock Imperils Wildlife ● Healthy Gourmet To-Go
● Nutrition Studies Update ● Ivy Conference
● Villanova
Mania
American
Vegan 13—1, Veggie
SPRING 2013
1
● Sugar ● Eat Well & Save $$ ● Fashion with Karen ● Ag-Gag Laws ● Dogs
What a great book!
Clear, compassionate, comprehensive—and oh, so practical!
— Michael Klaper MD
Cashew Nut Loaf
Quinoa Tabbouleh
Vegetable Napoleon
Begging to be picked up, Virgin Vegan is a
guidebook for people awakening to healthier, more
compassionate, bountiful food choices.
Linda Long teaches basic nutrition, meal planning; and about new ingredients, products and
brand names. She draws on years of experience with food and life, and the wisdom of many
friends. Neighbors asking advice will find her book
uncluttered, on target, and the place to start.
Most of the recipes in this collection are photographed so readers can feast their eyes before
making and tasting. Nearly all ingredients are easy
to find. If there’s any hesitancy, invite some friends
to a potluck using recipes from Virgin Vegan. The
book is such a convenient size and, with its hard
cover, bound to become a durable companion.
Simple and inviting, we recommend it to all.
Bonus material, including video interviews of
notable vegans, chefs, and experts, will be found at
www.virginvegan.com.
VIRGIN VEGAN: The Meatless Guide to
Pleasing Your Palate –Linda Long. Full-color
photos, 2013, 160pp 5¾ x 8¾” hard $19.99.
Linda Long taught home
economics before a corporate
career in New York City, a place
she loves. She is the author and
photographer of best-seller
Great Chefs Cook Vegan.
2
Fast Horseradish Tomato Soup
American Vegan 13—1, SPRING 2013
All photos on this page by Linda
Sunday May 26 2013
Noon: Outdoor Lunch ● Music ● 2pm: Afternoon Program
Includes short membership meeting & trustee election
AVS Headquarters, Malaga NJ
Emcee Anne Dinshah is a lifelong vegan, rowing coach, author of Dating Vegans,
and co-author of Apples, Bean Dip, and Carrot Cake: Kids! Teach Yourself to Cook.
SPEAKERS:
Jenny Brown is a longtime animal advocate,
co-founder and director of Woodstock Farm Animal
Sanctuary in Woodstock New York—a nonprofit farmed
animal shelter and advocacy organization located in the
Catskill Mountains. www.WoodstockSanctuary.org
Michael A. Weber is the Executive
Director of Farm Animal Rights Movement
(FARM), where he oversees FARM’s
Sustained Vegan Advocacy approach to
reducing (and eventually eliminating) the
number of animals raised and killed for food.
www.farmusa.org
Music: BLU HiPP—Alternative Rock for Vegans & Animals
AVS Book Room
Open 11am-6pm:
Books, Media, and
Posters!
American Vegan Society
56 & 72 Dinshah Lane
Malaga NJ 08328
Phone: 856-694-2887
Fax: 856-694-2288
www.americanvegan.org
Register by May 22
Donation:
Supporter $50, Adult $25
Student/Low income $10
Child $5
3
AHIMSA
THE COMPASSIONATE WAY
AHIMSA is a Sanskrit term meaning
non-killing, non-injuring, non-harming.
AVS defines it in daily life as
Dynamic Harmlessness, spelled out at right.
THE AMERICAN VEGAN SOCIETY is a nonprofit,
non-sectarian, non-political, tax-exempt educational
membership organization teaching a compassionate way
of living by Ahimsa (see above) and Reverence for Life.
VEGANS—pronounced VEE-guns—live on products
of the plant kingdom, so exclude flesh, fish, fowl, dairy
products (animal milk, butter, cheese, yogurt, etc.), eggs,
honey, animal gelatin and broths, as well as all other
items of animal origin.
VEGANISM ALSO EXCLUDES animal products
such as leather, wool, fur, and silk, in clothing, upholstery, etc. Vegans usually try to avoid the less-thanobvious animal oils, secretions, etc., in many soaps, cosmetics, toiletries, household goods and other common
commodities.
AN EDUCATIONAL CONVENTION is held each year,
at Malaga or elsewhere.
INDIVIDUAL MEDICAL ADVICE is not given; AVS
educates on ethical, ecological, aesthetic, healthful, and
economic aspects of vegan living in general.
KNOWLEDGE AND OPINIONS in articles (or books,
tapes, etc., listed or reviewed in American Vegan)
represent the views of the individual authors, not necessarily those of the society or American Vegan.
CONFIDENTIALITY: AVS' membership list is never
rented or given out for commercial use or solicitations.
NO COMMERCIAL ADVERTISING: Any notices
printed are for informational value to our readers.
ARTICLES or items may be submitted for possible
publication.
AMERICAN VEGAN SOCIETY
Since 1960
Founder: H. Jay Dinshah
AVS Council Members & Officers
*Freya Dinshah, Malaga NJ
–President/Treasurer/Editor
Roshan Dinshah, Malaga NJ –1st Vice President
*Rosemary O’Brien, Woodbridge NJ
–2nd Vice President/Secretary
*Anne Dinshah, Fredonia NY –Assistant Editor
*Andy Mars, Los Angeles CA
Daniel J. Dinshah, Malaga NJ –Assistant Treasurer
*Gabriel Figueroa, Austin TX
American Vegan
Volume 13, Number 1— Spring 2013
ISSN: 1536-3767 ©2013
Contents
A Visit to Woodstock Farm Animal Sanctuary.... 1, 6
Book Review: Virgin Vegan .................................... 2
American Vegan Society Garden Party 2013.......... 3
U.S. Ag-Gag Laws ................................................... 5
Villanova Veggie Mania .......................................... 8
Book Review: Unprocessed ..................................... 9
Vegan Dogs............................................................ 10
Obituary: Brian Gunn-King ................................... 11
6th International Congress Vegetarian Nutrition ... 12
Wegmans................................................................ 14
Top 10 Ways to Eat Well & Save Money .............. 15
Dating Vegans: Adair & Nick Moran .................... 16
Careme’s Gourmet Vegan Dinners ........................ 18
Book Review: Wild About Greens ......................... 18
Fashion with a Conscience..................................... 19
Local Sustainable Animal Farmers Won’t Tell...... 20
Book Review: V is for Vegan................................. 21
The Clint Chronicles .............................................. 21
Solving the Sugar Puzzle........................................ 22
Toute Sweet Recipes for Better Health .................. 24
AVS Trustee........................................................... 24
Veganification ........................................................ 25
Healthy Gourmet To-Go ........................................ 27
New Books ............................................................. 28
Upcoming Events ................................................... 29
Vegan Wedding................................................ 30, 36
EU Ban on Cosmetic Testing ................................. 32
Powerful Vegan Messages ..................................... 32
Ivy League Conference .......................................... 32
AVS Membership/Subscription ............................. 33
AVS Internships Available..................................... 34
International Vegan Events .................................... 35
Front Cover Photo: Jenny & Ralphie by Derek Goodwin
Back Cover Photo: courtesy Tatiana Breslow
Inside photos as credited or by AVS
Assistant Editor and Graphics: Carolyn Githens
Technical Assistance: Scott Depew
Printed by GraphiColor Corporation, Vineland NJ
Latest Book & Video/DVD Catalog
is on our website, or you may order it from AVS!
Sign on to E-Alert
*Council
4
ABSTINENCE from Animal Products
HARMLESSNESS with Reverence for Life
INTEGRITY of Thought, Word, and Deed
MASTERY over Oneself
SERVICE to Humanity, Nature, and Creation
ADVANCEMENT of Understanding and Truth
Webmaster: Curt Hamre
Website hosted by VegSource
U.S. AG-GAG LAWS “SINISTER” SAY LEADING ACADEMICS
NEWS RELEASE:
March 2013
Leading academics have
branded United States “Ag-gag”
laws (now in force in Iowa and
Utah and awaiting consideration
in other U.S. states), that make it
a criminal offence to photograph
or make a sound or video recording of an animal facility
without the owner’s permission,
as “sinister.”
The editors of the Journal of
Animal Ethics (JAE) (recently
published by the University of
Illinois Press), Professors Andrew
Linzey and Priscilla N. Cohn,
note that the objections to these
laws seem to have been
“insufficiently regarded in the
preceding debates in these states,
so perhaps they need to be spelled
out.” They list five reasons for
concern:
In the first place, the overwhelming majority of Americans
eat meat and animal products.
That being so, they have an obvious interest in what (or whom)
they are eating, in how the animals who result in that meat were
bred, raised, fed, transported,
handled, treated, and slaughtered.
Second, these animal facilities,
though they may be privately
owned, are subject to the laws of
the land (however inadequate)
that apply to the treatment of
farmed animals. If they continue
to be hidden from public gaze, it
is difficult to see how we shall
know what conditions prevail,
who is responsible when things
go wrong (e.g., when even the
minimal standards are not adhered to), and what penalties are
in force.
Third, although again they
may be privately owned, these
“animal facilities” are the recipients of public subsidies. Every
taxpayer in the United States,
vegetarian or otherwise, has a
right to know what is being
funded in his or her name. After
all, it is their money.
Fourth, the ag-gag laws prevent
consumers and taxpayers not only
from knowing but also from seeing and judging for themselves. In
the history of moral causes, the
denial of transparency invariably
betokens something to hide.
Last, there is an underlying
ethical issue here of some importance. What we see, or are allowed to see, affects our moral
judgment. That so much of industrialized farming is, as a matter of
course, hidden from view hinders
full moral evaluation.
The editors conclude “We can
only hope that these laws will
soon be judged unconstitutional.
One of the redeeming features of
U.S. law is the way in which state
or even federal legislation can be
referred back to fundamental
principles. Some may judge that
it can only be a matter of time.
But in the meantime, the truth
about animal farming in these
states will be denied to those who
have a right to know.”
The JAE has been launched by
a U.S. and U.K. academic partnership with the goal of widening
international debate about the
moral status of animals, and is the
result of years of collaboration
Oxford Centre for Animal Ethics
Helping people to think
differently about animals
between the Oxford Centre
for
Animal
Ethics
(www.oxfordanimalethics.com)
and the University of Illinois
Press. It is edited by the internationally-known theologian the
Reverend Professor Andrew
Linzey, Director of the Oxford
Centre for Animal Ethics, and
Professor Priscilla Cohn, Emeritus Professor of Philosophy at
Penn State University and Associate Director of the Centre.
Multidisciplinary in nature and
international in scope, the JAE
covers theoretical and applied
aspects of animal ethics. To subscribe to the Journal, please visit
the Journal’s website at
www.press.uillinois.edu/journals
/jane.html.
Copyright © 2013 Oxford Centre for
Animal Ethics, all rights reserved.
VEGFAM
feeds the hungry
without exploiting
animals
VEGFAM ℅ Cwm Cottage
Cwmynys, Cilycwm,
Llandovery, Carmarthenshire
SA20 0EU, WALES, U.K.
www.vegfamcharity.org.uk
Checks to
designated projects only or
projects & administrative costs,
and marked for overseas relief
will be forwarded in £s.
Or Vegfam’s online giving facility
www.vegfamcharity.org.uk
can be used from the U.S.
5
A Visit to WFAS
Linda Long
On a warm day, I left
Manhattan for pastoral
Woodstock New York in the
Catskills, accompanied by Jane
Belt, a vegan home economist
from Columbus Ohio, and her
brother David Belt, a singer in
NYC, transported in style in
David’s bright yellow vintage ’65
Chevy Impala. I had arranged a
video interview with Jenny, but
the visit was more than expected.
Driving through the famous
and quaint village of Woodstock
was worthy of a trip in itself.
There’s a good vegan restaurant
right on the square, Garden Café
on the Green.
Entering another world, we
turned onto a lane with a huge
richly-curry-colored fairyland
house in the distance. It was a
new experience when this city
girl opened the wide corral-type
farm gate to walk down the wide
graveled path to the visitor
building and the animal shelters.
66
We did not have to wait to be
greeted…animals were in front of
us wandering about, not caring
that we were sharing their space.
A big colorful tom turkey on the
porch proudly strutted about
enjoying his day, lucky bird.
We glanced left to observe
two large white goats—artfully
resting, faces blissfully to the sun,
perfect for a portrait, so I availed
them. To the right were pigs
sleeping in mud puddles with
huge visible smiles of
contentment. Camera!
Our warm feeling was shaken
upon seeing an example of the
metal-barred cages where pigs are
forced to live on factory farms,
not allowed to walk about ever.
And we noticed cutouts in the ears
on some of the pigs—where tags
had been stapled to them.
Jenny’s welcoming voice
greeted us as she came down the
lane. Her huge smile and
determined demeanor promised
that our time there would be
filled with insight, delight, and
the information that makes a
difference in one’s life.
American
American Vegan
Vegan 13—1
13—1,SPRING
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I asked Jenny for her vision;
her answer was allencompassing. “I hope that one
day, maybe in the next 100 years,
that we will look back at our
treatment of animals and our
eating of animals with the same
disgust and distain that we now
have for the enslavement of
human beings. Let’s remind
ourselves that we too are animals.
Such oppression of other living
beings has to stop.
“Violence is on our plates
three times a day and it is up to us
to change that. And, if you say
you love animals and you are
opposed to cruelty, you’ve got to
take a look at the meat you eat
and realize that these are
emotional beings who lived life
and feared death—like any one of
us does—raised and killed for the
trivial pleasure of our palates.”
WFAS has about 200 rescued
animals, 50 of the 4-legged
variety, on 23 acres. The space is
allotted so as not to crowd the
animals. Jenny’s goal is to be
able to provide the best medical
care for many special-needs
animals. It is costly, so donations
are important to maintain the
sanctuary, and volunteers are
critical to keep the animals happy
and loved.
Hundreds of people come on
the weekends. The animals have
names (even each chicken!). The
white goats in the photo are
Jasper and Emmet. They came
with a common goat disease, a
virus called CAE for which there
is not treatment; it is a form of
arthritis. The unwanted males
from the local dairy are usually
sold for meat; goat is the world’s
largest selling meat—amazingly,
more than chicken and beef.
Jane and David were
impressed that Jenny knew
which animals get along with
others, and on which she has
to keep an eye. At WFAS
abused animals come to trust
humans. The special-needs
animals are treated medically
and socially. The staff and
volunteers daily put some
lovin’ on the animals. For the
pigs, that could mean sitting
beside them on hay and
Jasper and Emmet
stroking them a long time.
All Americans should visit to
Pigs’ eyes seem human; there
is so much feeling and intelligence see, touch, and get to know these
behind them! I was thinking pigs animals that are thought of simply
would be slippery! In fact they as “food.”
Dress for the country and wear
have very coarse hair; and I
shoes that can withstand dust. If
realized the hair is protective.
To say they are dusty is an one plans to be near mud puddles
understatement. They come into with the pigs, one needs boots.
the barn from resting and playing But, all of the animals were
in the mud puddles and then it accessible in the barns, grassy
dries. But, pigs certainly do love fields, and lawn.
to have someone stroke them, and
Jenny’s Book
they lay very still with the most
If you cannot visit WFAS,
blissful look on their faces.
read Jenny’s engaging book,
The Lucky Ones, which will
take you on an impactful
journey. Having spoken to
Jenny, I recognized her voice
in its pages as she shares the
highs and lows of her life that
led to her eventual move to
the Catskills: How a tiny cat
companion—“Boogie,” given
to her at ten and loved for
eighteen years—enabled her
understanding of the plight of
farmed animals. How Jenny
transitioned from being a teen
McDonald’s server, to
creating documentaries for
major television productions,
to going undercover in Texas
to film animal abuse. How,
with her husband Doug, she
created Woodstock Farm Animal
Sanctuary. It is quite an
adventurous read.
The LUCKY ONES: My
Passionate Fight for Farm
Animals —Jenny Brown with
Gretchen Primack. 16pp full-color
photos. 2012, 303pp 6¼x9¼” hard
$26.00.
WFAS
PO Box 1329
Woodstock NY 12498
845-679-5955
www.WoodstockSanctuary.org
Linda’s video interview with
Jenny: www.virginvegan.com
Hear Jenny speak at AVS
Garden Party! Info on page 3.
As a committed vegan, it was
so validating to visit this
sanctuary, to make the animals
“real.” To stand in the sunlight
and share the ground with them
brings intensity to the decision
about not eating them. The
thought that I ever, even if 37
years ago, decided one of them
should not live so that I could
have a meal is devastating.
American
Vegan
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SPRING
2013 7 7
American
Vegan
13—1,
SPRING
2013
Villanova VEGGIE MANIA
Villanova University Dining Services hosted
Veggie Mania Day on March 13, part of the 10th
annual campus-wide celebration of National
Nutrition Month. Veggie Mania features an original
vegan entrées contest; chefs compete to see whose
recipe will be included in the school’s regular menu.
A guest judge this year was author, activist, and
lifetime vegan Anne Dinshah.
A lunchtime cooking demo by dining chefs
impressed students with ten simple dishes from The
4-Ingredient Vegan (by Abrams and Dinshah) such
as tomato-yam pizza and chocolate mousse.
Veggie Mania was attended by students and
faculty, vegans and nonvegans. As Anne explained
in the talk based on her book, Dating Vegans,
encounters between people of different dietary
backgrounds can be both challenging and
constructive experiences. Her comical recollections
of dating experiences with nonvegans served as a
springboard for opening up questions and discussion
among the diverse audience members. After the
presentation, faculty and students chatted over hors
d’oeuvres, including artichoke dip, fudge, and
edamame bruschetta inspired by Anne’s recipes.
Tim Dietzler, Director of Villanova Dining
Services, has made it a primary goal over the past
several years to create a vegan-friendly dining
environment, embracing this widespread trend on
college campuses. “Local plant-based options are on
the rise and heading to university dining programs
across the country,” he said. “Sustainability, farm to
fork, and socially responsible food all come together
in a vegan diet.” The top administrator of
Villanova’s food program has himself followed a
vegan lifestyle for a year and a half:
“I was encouraged by a Villanova student
to try a vegan diet for 30 days as a
challenge, to see what it would be like to
dine as a vegan in our dining operations.”
Dietzler also cites vegetarian colleagues, dietary
studies, films, and literature as influences.
Villanova senior vegan Marissa Pardue is
optimistic about the changes, but sees the need for a
shift in the campus attitude toward meat. “Students
express an extreme guardedness when it comes to
hearing any call for lessened meat consumption,”
she said of her nonvegan peers.
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“The ultimate need for change must come from
the student body if Villanova is to ever become
more receptive toward veganism.” Pardue is
president of Villanovans In Defense of Animals
(VIDA).
Several campus organizations advocate vegan
and vegetarian lifestyles. Villanova Environmental
Group (VEG) works to increase campus awareness
of environmental issues including sustainable food.
The latest organization to promote ethical food
practices is the Just Food group, which works
alongside Dining Services to ensure that food served
is produced ecologically, with student health and
animal welfare in mind. The group educates
students about the underlying issues and practices
behind food production so young adults can make
informed dietary choices.
For example, many students remain unaware of
the profound importance of their everyday decisions
about food. According to a U.S. Department of
Agriculture report, the average American consumes
195 pounds of meat yearly.* Producing food
including livestock to feed omnivores requires over
three acres of land, growing plants to be consumed
directly requires 1/6 of an acre per year for a vegan.
Samantha Butwill, sophomore vegetarian and
founding member of Just Food, “The fact that there
are enough people who choose that [vegan] lifestyle
to make it part of the cafeteria’s daily offerings is a
sign that our campus’s awareness about food is
going in the right direction.”
“Be who you are and interact with people who
may not think like you,” Anne told her audience.
Veggie Mania celebrations are a part of this
interaction, providing a foundation by which vegans
and nonvegans come together in mutual education
and awareness of the ethical concerns underlying
our modern food dilemma.
*USDA.gov/factbook/chapter2.pdf
Article by Lauren Clem, a sophomore English
and Communication double major at Villanova
University, near Philadelphia PA. “Though I am not
vegan or even vegetarian, various experiences
since coming to college—including exposure to
vegan options in the dining halls, educational
opportunities such as Anne’s presentation, and the
influence of vegetarian friends—have encouraged
me to be more conscientious about what I eat and
from where it comes.”
Book Review:
UNPROCESSED: How to
Achieve Vibrant Health and
Your Ideal Weight
Chef AJ, well-known as a
rotund vegan comic (now more
svelte with a vibrant youthful
beauty), tells a very personal
story of her addiction to processed foods and bad lifestyle
choices. Luckily she has an
unnatural and exaggerated fear of
surgery and general anesthesia so
when she got large bleeding
colon polyps, she finally did
something drastic. She checked
into Optimum Health Institute in
San Diego where she took classes
that deal with healing on three
levels—body, mind, and spirit.
The diet was not only plantbased, it was organic and 100%
raw, also free of sugar, oil, and
salt. Genetics only load the gun—
diet and lifestyle pull the trigger.
Memorably her husband
roasted AJ at her 42nd birthday,
“My wife is the only vegetarian
who never eats fruits or vegetables. The only greens she gets are
in a box of Skittles®.” AJ was a
junk-food vegan whose battle for
her health brought her to discover
that sugar, oil, and salt were the
bane of her existence and the
reason she couldn’t be healthy.
She talks about how the things we
commonly eat (meat, cheese,
dairy, eggs, sugar, flour, caffeine,
alcohol, oil, salt, processed food)
make our bodies acidic. AJ spent
four decades abstaining from
animal products, but had her own
set of four basic food groups:
sugar, flour, oil, and caffeine. She
had to detox!
Chef AJ used raw food as a
cure, but finds she can maintain
good health including some
simple cooked food. Her recipes
are a variety of raw and cooked.
Don’t let her Chef title fool
you—they are easy recipes for
anyone with a food processor. ;)
Easy to read, full of humor
that punches you hard in your
gut, and packed with simple
recipes, Unprocessed doesn’t tell
you to be a fully raw vegan or to
quit everything you love. Just
start thinking before you reach
for food from a box. Processed
foods are packed with addictive
sugar, oil, and salt to make you
keep wanting them!
2011, 178 pp 6x9” $19.95.
Tax–deductible DONATIONS have supported
the work of American Vegan Society for 53 years:
Outreach at public events (books, literature, speaking)
American Vegan magazine
(formerly Ahimsa magazine—back issues available)
Annual Garden Party Website
video productions
LECTURE TOURS
hosting
Gourmet Vegan Dinners
inquiries (phone, e-mail, mail, fax and in person)
cooking classes conferences
BOOK PUBLICATIONS
DONATE TODAY! Help people, the planet, and the animals.
9
Lucy (left) and Dapper (right) at Bondi Beach,
New South Wales, Australia on a holiday trip.
Lucy and Dapper
Lucy is a foster dog waiting
for a new home. She is two years
old and has been with me for just
over a year. She is very energetic,
and highly intelligent too. She
does catch birds occasionally, so
she's not completely vegan, and
less than once a year someone
will give her (and Dapper, my
other dog) bones or meat, but the
rest of the time she and Dapper
eat completely vegan.
Dapper is nine or ten years
old. He has been with me since
about the age of two and came to
me as a skeletal, abused street
dog. He has been vegetarian ever
since he's been with me, and
vegan for six years. He is fit and
healthy and a very happy vegan
dog. He doesn't chase or hunt
anything, and is calm, confident,
and loving to all.
10
Although members of the order Carnivora, dogs
are nutritionally omnivorous (able to eat plant as
well as animal food). However, achieving a good
nutrient balance to feed a dog as a vegan takes
thought and care, because in nature they are
scavengers, primarily eating flesh.
Over the years some dogs, living in households
shunning animal products, have thrived on a vegan
regimen. (AVS reported on Dudley Giehl’s dogs in
1974). It became easier in 1985 when Harbingers of a
New Age, after careful scientific research, pioneered a
dog-vegan-feeding system with recipes and a
supplement they developed. Today there are
companies selling vegetarian, and vegan, dry kibble
and canned dog food.
Meatless soon proved superior to animal-based
diets. The dogs’ odor improved! People were amazed
at health improvements that took place in their dogs.
Below are stories of vegan people and their dogs.
I generally feed them a blend
of lentils, barley, quinoa, and
buckwheat, mixed with fresh
chopped celery, carrot, and leafy
greens. Sometimes I add
chopped-up bread, spirulina, chia
seeds, savory yeast flakes, and
whatever leftovers are ready to
leave the fridge.
I also feed them Veganpet®
dried food regularly, though not
every day, and the veggie pigs’
ears. They love fried faux meat of
all sorts: sausages and
hamburgers. They also love green
smoothie ice cream.
was a Royal Blue Tick Deer
Hound, and we've never seen
another dog that looked like her.
Vegan was at Gentle World when
I first came there 30 years ago.
For me, Vegan is the forerunner
of the “vegan dog movement.”
Vegan—
Pioneer of the
vegan dogs
Vegan
Vegan was a pioneer of the
vegan dogs that shared life with
Gentle World. She had a keen
sense of understanding. To the
best of our knowledge, Vegan
Lucy and Dapper, and Vegan stories
by Butterflies of Gentle World.
Jasmine, “Jazz”
Jasmine came into our life a
little over four years ago. She is a
half Border Collie half Aussie
Shepherd. We got her from the
barn that she was born in and
took her home. She was almost
eight weeks old.
We took the kibble that she
was eating, and gradually mixed
in a garbanzo Vegedog™ recipe.
Soon she was eating just the
Vegedog. She always loved her
food and the transition was no
problem. A favorite chew is dried
sweet potato slices.
Story and photos of Jasmine by
James Peden
Owner, Harbingers of a New Age
www.vegepet.com
717 E Missoula Ave
Troy MT 59935
Phone: 406-295-4944
Fax: 406-295-7603
Jasmine as a puppy made
this her favorite napping
spot in the front room.
Jasmine full grown at 3 years, 8 months
Biographies of 100 vegan-fed dogs,
and vegan dog nutrition info at
http://thevegantruth.blogspot.com
/2013/01/dogs-that-eat-vegandirectory.html.
Obituary
Brian Gunn-King
1933-2013
Ballymena Co Antrim
Northern Ireland:
Brian J. Gunn-King, 1977
recipient of the Mankar
Memorial Award for services
to vegetarianism, died March
18 2013. Brian was Honorary
General Secretary of the
International Vegetarian
Union, 1968 to 1979. In that
capacity Brian had a central role in organizing
several international vegetarian congresses, in
England, India, Israel, Holland, Sweden, & U.S.
Brian and his wife Margaret worked closely
with H. Jay and Freya Dinshah, and Brian and
Sharon Graff, on the 1975 XXIII World Vegetarian Congress hosted by the North American
Vegetarian Society in Orono Maine, an event
pivotal in launching the modern U.S. vegetarian and animal rights scene.
Gunn-King became a vegetarian in his
teens, and a vegan soon after. In 1968 he
married Margaret Patching, an Iyengar Yoga
instructor and teacher of vegan cooking. In
his professional life he was Town and
Country Planning Chief for the Antrim and
Ballymena Development Commission,
helping the area win awards. Brian and
Margaret were leaders in their local preservation and vegetarian communities. Brian
was a member of Men of Trees, a supporter
of Vegfam, and a keen veganic gardener.
Brian is survived by his wife Margaret
and their daughters Sita-Laura and Venetia,
to whom we send our heartfelt condolences.
More about Brian Gunn-King at www.ivu.org/
members/council/brian-gunn-king.html
In 1995 Brian and
family attended the
International Vegan
Festival hosted by
AVS in San Diego
California. Brian, then
Treasurer of Vegans
International, shared
honors with Howard
Lyman and Julia Hope
Jacquel in a treeplanting ceremony.
11
The 6th International Congress on Vegetarian Nutrition
Vesanto Melina, MS, Registered Dietitian
In February of 2013 I attended
the 6th International Congress on
Vegetarian Nutrition, which is held
in Loma Linda California every five
years. I was so excited that I could
barely sleep the preceding night, like
a little girl invited to a special birthday party. The 2nd Congress, held in
Arlington Virginia in 1992, had
turned out to be so inspiring that
Brenda Davis and I, along with a
third dietitian colleague Victoria
Harrison, wrote our classic Becoming Vegetarian. This pro-vegan
book is now updated and published
in 15 countries and 5 languages.
Nutritional scientists from around
the world gather at this premier conference and its proceedings are published in the most prestigious of nutrition journals, The American Journal of Clinical Nutrition. The audience consisted of over 700 nutrition
experts who research and publish in
fields relevant to vegan nutrition,
including Dr. Frank Hu from Harvard (Nurses’ Health Study) and Dr.
Tim Key of Oxford. Here are a few
of the many, many highlights.
Colorful Veggies and Fruits
and Our Eyes
Dr. John Paul Sangiovanni of the
National Eye Institute emphasized
the essential nature of two substances, lutein and zeaxanthine, that
come to us from orange, red, yellow,
and green veggies and fruits. These
gather in a central area of the eye
that allows fine-pattern vision and
absorb blue light, protecting the cells
in the macula against damage from
these light rays. These carotenoids
can stabilize cell membranes and
quench free radicals. Without
enough of these in our diet (and pills
are no substitute for the carotenoidrich plant foods), eventual agerelated macular degeneration can
occur. This is especially true for
those whose genetic makeup predisposes them to macular degeneration.
12
Vegan Diets and Bone Health
Dr. Reed Mangels, of the Vegetarian Resource Group, and also Dr.
Katherine Tucker, a researcher with
the Framingham Study, both noted
that vegans have advantages when it
comes to certain nutrients that are
critical to bone health, including vitamin A (made from carotenoids),
vitamin C, and the isoflavones in
soyfoods. The magnesium and potassium in vegetables and fruits may
help balance the acid load of diets in
an alkaline direction. Fruits and
vegetables have been shown to be
protective of bone health.
Building and maintaining strong
bones over a lifetime involves many
nutrients. Some vegans are at risk
due to lower intakes of vitamins B12
and D, calcium, and protein. There
are adequate vegan sources of all of
these nutrients, including supplements or fortified foods for the vitamins, and for some of the calcium.
Foods containing approximately 150
mg calcium in these serving sizes
include 1 cup cooked bok choy, 2
cups of cooked broccoli, 2 navel oranges, ½ cup dried figs, ½ cup tempeh, and ½ cup fortified non-dairy
beverages. To get the desired calcium intake for adults younger than
50 years of age, include 5 to 6 such
servings daily which, added to that
derived from a wide variety of plant
foods that are less concentrated calcium sources, will reach the recommended 1000 mg.
A vegan source of vitamin D3
(from lichen) is now available and
either this or vitamin D2 are suitable
and effective sources for vegans.
When vegans take care that their intakes of these nutrients are at recommended levels, research shows that
this is reflected in good bone health.
As Our Diet Becomes More
Plant-Based, We Reduce Risk of
Chronic Disease
As we replace animal products
with plant foods, we significantly
reduce our risk of obesity and type 2
diabetes. This was clearly shown by
Oxford University-based research,
following 34,000 meat eaters (of a
particularly health-conscious variety
compared with the general population), 10,000 people who eat fish but
not other meats, 19,000 lacto-ovovegetarians, and 2,500 vegans. Their
dietary choices, diseases, and causes
of death have been tracked since
1993.
These findings were backed up
by the Adventist Health Study-2
that included 96,000 generally
health-conscious Adventists, aged 30
to 112, from across Canada and the
U.S. The dietary status of study
members is 8% vegan (no red meat,
fish, poultry, dairy, or eggs), 28%
lacto-ovo-vegetarian (consume milk
and/or eggs, but no red meat, fish, or
poultry), 10% pesco-vegetarian (eat
fish, milk, and eggs, but no red meat
or poultry), 6% semi-vegetarian (eat
red meat, poultry, and fish less than
once per week), 48% non-vegetarian
(eat red meat, poultry, fish, milk, and
eggs more than once a week).
Both of these large and very welldesigned studies showed vegans
have a lower average Body Mass
Index (BMI), with body weights that
are typically in the healthy range,
rather than overweight. Vegans also
have significantly lower blood pressure, serum cholesterol levels, rates
of diabetes, and female cancers.
Lacto-vegetarians have reduced risk
of gastrointestinal cancers. Vegetarians and vegans have far less likelihood of developing heart disease (as
long as they have a reliable source of
vitamin B12) and of cancers in general, compared with non-vegetarians.
Vitamin B12
Dr. Haddad of California’s Loma
Linda University reported incidence
of low vitamin B12 status among
over 900 participants in the Adventist Health Study-2 as determined by
serum B12 and holotranscobalamin
levels. The prevalence of low vitamin B12 status was 6.8% in vegans,
7.5% in lacto-ovo-vegetarians, and
7.9% in non-vegetarians. Good vitamin B12 status is important throughout the life cycle, especially in pregnancy, the neonatal period (when an
infant has negligible B12 stores), and
in the elderly (where it can be linked
with cognitive decline.) Along with a
plant-based diet, just be sure to take a
vitamin B12 supplement, either daily
as part of a multivitamin, several
times a day in fortified foods, or as
1000 mcg twice a week!
Vegan Diets as Therapeutic Diets
Neal Barnard, MD made some
fascinating points regarding the
power and effectiveness of vegan
diets in management of body weight,
hypertension, type 2 diabetes, and
cardiovascular disease. Researchers
found that many participants found it
easier to eat good healthy food,
rather than cutting and counting
calories. Certainly following a vegan
diet was no more difficult than following other types of therapeutic
diets. People could eat as much as
desired of the low-fat plant foods
(vegetables, fruits, whole grains, and
legumes—meaning beans, peas, and
lentils). The fiber in plant foods
helps people to feel full. The vegan
foods significantly boost calorie
burning as well.
Iodine and Vegetarian Diets
Dr. Serena Tonstad of the Adventist Health Study-2 research
team reported that the first U.S.
study on iodine status of Boston
vegetarians appeared in 2011. Vegans had low urinary iodine concentrations compared to other vegetarians yet in certain respects, such as
slimness, are protected against thyroid conditions. She advised vegans
and other vegetarians to take care to
maintain adequate iodine intakes
(150 mcg per day). This is of particular importance during pregnancy
(recommended intake 220 mcg per
day) when deficiency can cause
mental (cretinism) and physical
damage to the fetus. Iodine is present
in iodized salt and in variable levels
in some breads (where iodine solution is used to clean equipment), and
in seaweeds.
Safety of Soyfoods
Unfounded rumors (promoted by
competitive industries or by Weston
Price websites, if you trace the
source) have thrown a negative light
on soyfoods. As it turns out, soyfoods are clearly protective against
prostate cancer for men and researchers have demonstrated how
the protective effects work in cells
that have gone awry. Giving your
little girl (or teen daughter) soy is a
great way to protect her against
breast cancer in later life. And for
those who have developed breast
cancer, recent studies show soyfoods to reduce risk of recurrence by
25%. Just don’t overdo it, 2 to 3
servings a day are enough for anyone. Problems occurred when two
men (independently) chose to consume 12 or 14 servings of soy a day
for months on end—not a good idea!
Raw Food Diets
I (Vesanto Melina) presented on
the recent and popular trend towards
raw vegan diets, both among some
vegans and for the general population interested in weight loss or for
decreasing their symptoms of fibromyalgia or rheumatoid arthritis or
other chronic diseases. There is no
research showing raw vegan diets to
be appropriate or healthful for infants and children; in fact, tragic
cases have been reported in the
medical literature. Apart from fruitarian patterns, raw vegan diets can
meet adult recommended intakes for
essential nutrients.
Environmental Impact of Diet
Italians presented unique and fascinating research on the environmental impacts of various dietary
choices using a European computer
program, Simapro (see www.esu
-services.ch/projects/lcafood/). The
consequences of a radical shift to a
plant-based diet would be all beneficial and include decreased energy
use, water wastage, deforestation;
more rational use of soil, and less
use of chemicals in agriculture.
Vegetarian Diets: Past, Present, and
the Future
In an inspiring overview, Dr.
Claus Leitzmann of Giessen Germany ended by saying that people no
longer want animals to suffer. “Who
wants this?” he added, showing a
bacon-cheese burger that would fatten a person up with 1420 calories,
followed by pictures of environmental devastation. His overall tone
was inclusive, appealing to the good
we know exists in others, rather than
judgmental. I found Dr. Leitzmann’s
perspective to be uplifting and a very
positive example for spreading a
vegan message.
Vesanto Melina is
a Registered Dietitian and co-author
of books that are
classics in vegan
nutrition: Becoming
Vegan:
Express Edition
(new edition, summer 2013); Becoming Vegan: Comprehensive Edition (longer and
fully-referenced edition, autumn
2013); Becoming Raw; The Raw
Food Revolution Diet; The New
Becoming Vegetarian; Raising
Vegetarian Children; The Food
Allergy Survival Guide; and Food
Allergy: Health and Healing. Vesanto taught nutrition at the University of British Columbia in Vancouver, Canada and at Seattle’s Bastyr
University and co-authored the joint
position paper on vegetarian diets of
the American Dietetic Association
and Dietitians of Canada. Her website is www.nutrispeak.com.
13
Let’s Meet for Lunch!
Wegmans, the upscale gourmet
supermarket headquartered in
Rochester New York, is now
offering vegan prepared food at
their Manalapan and Cherry Hill
New Jersey locations. This is a
breakthrough into the mainstream
supermarket industry.
In October 2012, Wegmans’
Manalapan store presented a
vegetarian luncheon, which
included excellent vegan options.
Monmouth Area Vegetarian
Society luncheon attendees
enjoyed a gourmet lunch in return
for acting as a food focus group.
Entrées were prepared by Wegmans’ sous chef, Sarah Vrooman.
“I’m so happy to be able to
cook for you,” Chef Vrooman
repeated several times, smiling in
her genuine sincere manner.
After this brief introduction,
the group of about twenty people
sampled vegan-fine-dining
entrées: Beefless Wellington with
vegan gravy and Chickenless
Parmesan made with soy cheese
and Gardein™ Cutlet. Side
dishes included Portabello
Stuffed with Spaghetti Squash. An
ovo-vegetarian dish, Sesame
Chickenless, which easily could
be made vegan, was a big hit.
The group, ranging in age
from twenties to sixties, discussed the difference between
whole or “real” food and the
mock interpretations generally
from processed soy. The concern
that soy products are not beneficial when avoiding cancer was
expressed. [Ed. note: Pro soy
information on page 12] Several
members felt that, when changing
diets, having a transitional food,
such as the Sesame Chickenless,
was helpful—while others preferred a non-soy-based transition
from a meat-based to a plantbased diet.
Apart from animal-product
issues, concerns were raised
about genetically modified food,
as well as food containing gluten.
On the luncheon menu glutenfree options were marked.
Chef Vrooman says the family-owned Wegmans supermarket
chain has always been “a healthbased company.” Wegmans’
CEO, Denny Wegman, went to
Europe and saw a self-serve
vegetable bar. He really liked it
and wanted to bring it back to his
U.S. stores.
Sarah Vrooman, sous chef
Photo by Mary Ann
14
Since she enjoys the creativity
of learning new cooking techniques, Chef Vrooman volunteered to be part of Wegmans’
new vegan/vegetarian program.
She went to the headquarters in
Rochester NY to learn new
recipes which she brought to the
Manalapan store.
The local store started with one
vegetarian/vegan option on the hot
self-serve bar, and at the time of
this writing have six. The trend of
vegan food sales is increasing
along with public demand.
At the close of the luncheon,
one guest commented that no
desserts were offered. It is to
Wegmans’ credit that the store
chose to focus on healthy options
rather than sugar-filled food
items, but dessert is part of a
meal.
Chef Vrooman assured guests
that all comments would be
conveyed to corporate headquarters which initiates change. We
are waiting to find out “What’s
for Dessert?”
In the meantime, meet your
friends for lunch and let Wegmans know how much you want
to see more vegan choices on the
hot food bar.
This event was hosted at Wegmans,
55 Rt 9, Manalapan NJ 07726.
Reported by Mary Ann Cavallaro
Like to Cook?
VEGAN
COOKING CLASS
Listings
HELP AVS SPREAD THE
VEGAN MESSAGE!
Go to www.goodsearch.com
or www.goodshop.com and
enter American
Vegan
Society as the charity you want
to support.
TOP 10 WAYS to Eat Well & Save Money
Ocean Robbins
Do you want to eat healthy food, but worry that doing so is a privilege available only to the rich?
Do you want to save money on future medical bills, without going broke along the way?
The average American spends $6,300 per year on food. If you’re like me, you’d like to SAVE money.
The thought of spending more in order to eat healthy food is hard to stomach. But the truth is…
You can enjoy nutritious and delicious food, without spending a fortune!
Here are 10 top tips for healthy and affordable food:
1. Go with Homemade. Americans today spend 49% of their food budget on eating out at restaurants.
When you make it yourself, you know what’s in it—and you can save a lot of money, too.
2. Use Bulk Bins. Buying beans, whole grains, and other non-perishables from bulk bins will save you an
average of 56% over buying the same items pre-packaged.
3. Cook in Quantity. Whether you live alone or are part of a big family, making big sauces, pots of soup,
casseroles and other meals saves time in the long run. You can freeze extras for convenient instant
meals, or create meal-sharing arrangements with friends or co-workers.
4. Grow Food. It takes time, but gardening is the most economical way to enjoy the freshest possible food.
In urban neighborhoods, community gardens are a great way to grow food and build community at the
same time. There are an estimated 18,000 community gardens in the U.S. and Canada. For resources to
help you start one, visit the American Community Gardening Association.
5. Buy Direct From Farmers. When you join a CSA (Community Supported Agriculture), you enter into
a direct win-win partnership with local farmers. Farmer’s Markets are a fantastic way to support farmers
while enjoying fresh food straight from the source. In the U.S., the number of farmer’s markets has
more than doubled in the last decade.
6. Use What’s in Season, Economical, and Nutritious. Some of the most budget-conscious starches
include beans, whole grains, and potatoes. Some of the most affordable and nutritionally-potent vegetables often include cabbage, carrots, and onions.
7. Use – and stick with – Shopping Lists. Maintain an ongoing shopping list. Conduct a quick inventory
of your kitchen before you shop to see if you’re missing anything important. By thinking your shopping
through in advance, you’re more likely to get what you actually need, and less likely to waste money on
impulse buying that you’ll later regret.
8. Cut Down on Animal Products. As Dr. John McDougall has pointed out, approximately one-third of
the calories consumed by people living in developed nations are from animal sources. Animal foods—
like meat, poultry, fish, milk, and cheese, are usually an expensive source of protein and nutrients.
9. Eat Before Shopping. Grocery stores know the power of delectable smells. Everything looks good when
our stomachs are screaming, "feed me!”, and that can lead to more impulse buying.
10. Join Green Polka Dot Box. This is a natural and organic buyers’ collective that makes healthy and
GMO-free foods available for great prices, delivered straight to your door, anywhere in the United
States.
Healthy food is a fundamental building block to a healthy life. It’s an investment worth
making. And in many cases, we can even save money in the process.
My dad, John Robbins, and I have joined more than 70 leading food and nutrition experts
in calling for the government to radically change the Farm bill so that it can truly serve a
free and fair market, and support the well being of the public.
Food Revolution Network, 400 Bronco Road, Soquel CA 95073
www.foodrevolution.org
Ocean Robbins
15
People forget that married couples should still be dating (each other). Think
how fun it is to look forward to weekly date night with your spouse (stunts
optional). Let Adair and Nick Moran inspire you to go to the theater after
a delicious vegan meal at your favorite little ethnic
restaurant downtown or cook for each other!
Series by Anne Dinshah
Adair Moran and Nick Little were cast together
in a national tour of a children’s theater production,
Ramona Quimby. They gradually evolved from
“eating together” or “watching a movie together” to
“dating.” They married in 2005.
Adair was raised vegan and has been vegan all
her life. She maintains a vegan diet primarily
because she loves animals and does not want to see
them harmed. She also likes the health and
environmental benefits. Being on the road together
and working in a lot of small towns, Nick saw Adair
working hard to maintain a vegan diet in less-thanideal circumstances.
Nick was already not a big meat eater. He had
been vegetarian about six years, but had gone back to
eating meat for convenience when touring the country
doing a very athletic one-person show. “I’ve always
had a very high metabolism, and it just got to the
point where I was tired of putting the time and effort
into finding decent vegetarian options when traveling
through areas where vegetarian options are limited,”
says Nick. “Eating meat tends to be habit-forming.
Once I started eating meat again, I didn’t stop until
Adair brought the subject up some years later.”
16
They were always cooking vegan food and going
to vegan or vegan-friendly restaurants together. He
gradually started eating less meat. As their
relationship progressed and they began to talk about
things like living together and getting married,
Adair expressed a preference for a vegetarian
household. “When things started getting serious, I
let him know that I didn’t think I could be married
to a non-vegetarian.” As Nick had previous
experience with a vegetarian diet, he was open to this.
Nick is now an ovo-lacto-vegetarian who loves
cheese and admits to missing good kielbasa. He
credits Adair’s influence for cutting meat out of his
diet. “If he went totally vegan I’d want it to be
because he believed in it, not because I made him do
it,” says Adair, who notes that Nick has switched
from milk to soymilk.
Nick has found ways to satisfy his occasional
cravings for hearty, meat-like things. For example,
he and Adair go to a vegetarian restaurant that
makes a soy vegetarian fried chicken so good that
Nick says it satisfies all of his fried chicken
cravings. They live in New York City where they
frequent favorite vegetarian restaurants. Their
apartment is convenient to ethnic restaurants they
like: Japanese, Ethiopian, Chinese, Thai, and Indian.
The couple has a very small kitchen, so dinner is
usually simple, but definitely satisfying: loaded
baked potatoes, big salads, veggie burgers or dogs
with fries, pasta dishes with homemade marinara,
vegetable curry, or hearty vegetarian soups and
stews. “I’m a sucker for savory and/or spicy dishes.
But it’s not very often I have the time to make these
things myself,” says Nick.
When Nick does have time to cook, it is also
appreciated. “He makes mean vegan pancakes,”
says Adair of his Classic Pancakes.
As a nonvegan who dated and married a vegan,
Nick expresses it as similar to other cultural or
Photos supplied by the Morans
lifestyle differences. “Listen. Ask
questions respectfully. Come with
an open mind ready to learn.
Learn to disagree without
arguing. If you don’t get the same
in return, the person probably
isn’t worth your time.”
Classic Pancakes
Yield: 15 (4-inch) pancakes
The art of making these simple
pancakes is all about controlling the
batter thickness and heat. Thick
batter + lower heat = a thicker,
more cake-like result. Thinner batter
+ higher heat = thinner, crispier,
more crepe-like result.
2 cups whole-wheat pastry flour
or unbleached white flour
2 Tbsp. raw cane sugar crystals
2½ tsp. baking powder
½ tsp. salt
3 Tbsp. plus 4 tsp. vegetable oil
1½ cups soymilk or nut milk,
plus extra as needed
Place the dry ingredients in a
large bowl and mix. Add 2
tablespoons of the oil. Add the
soymilk gradually while stirring
to get the desired consistency
without lumps (see note). Place 1
tablespoon oil in a large skillet
over high heat. The pan is hot
enough if a drop of water spatters
when flicked onto the surface
(stand back). Reduce the heat to
medium or medium-low and pour
¼ cup of batter per pancake into
the pan (2 or 3 pancakes per
typical pan). Cook the pancakes
for approximately 3 minutes or
until bubbles come everywhere
through the batter and the
underside is golden brown. Flip
the pancakes and cook them for
another 2 to 3 minutes or until
they are golden brown on both
sides. Remove the pancakes and
serve warm.
Repeat with the remaining
batter, adding 2 teaspoons more
oil between every two batches of
pancakes, or more often if
necessary. Move the oil around
the pan so it is completely coated.
The batter thickens as it stands;
add additional soymilk as
necessary to produce the desired
consistency.
Nick’s notes: Basically substitute
soymilk or nut milk for the milk in a
nonvegan pancake recipe, and drop
the egg. This is also a bit more
baking powder than in a typical
recipe which helps compensate for
the lack of egg by making the
pancakes lighter and airier. (The
binder of the egg helps trap gas
bubbles in the pancakes as it cooks).
I’ve experimented with using
thickeners like arrowroot and
cornstarch to substitute for the egg,
but nothing has worked as well as
simply adding more baking powder.
…and I’m not a big fan of trying to
gussy up such simple fare with
innovative ingredients.
Do not mix the batter any more
than is needed to completely
combine the ingredients. Mixing too
much activates the wheat gluten and
creates chewy, doughy pancakes
(ick). For this reason, never use an
electric mixer for pancakes.
Anne’s Notes: For those with the
urge to be innovative, this recipe
works well with chocolate chips or
sliced bananas in the mix. Use
blueberries in pancakes thick
If you like Dating Vegans, buy the book from
americanvegan.org, amazon.com, or bn.com.
enough to contain whole blueberries.
Top with vegan margarine, maple
syrup, and add fruit such as peaches
or mango.
Adventurous folk like savory
pancakes. Halve the sugar, double
the salt, and add herbs such as 1
Tbsp. Italian seasonings to the
batter. Serve with mashed avocado
and a hint of lemon juice. Stir-fried
mushrooms top pancakes well.
Nick’s Beets and Greens
1 bunch fresh beets, thinly sliced
1 bunch dark greens (see notes)
1 medium onion, chopped
3-6 cloves garlic, chopped
1/8 cup pine nuts
2-3 Tbsp. olive oil
3 Tbsp. lemon juice or red wine
vinegar
2 tsp. liquid smoke
salt and pepper
Wash beets. Wash greens and
trim stalks. Tear greens with
hands into manageable-sized
pieces. Sautée onions and garlic
in oil in a 4-quart saucepan until
onions are translucent, 5-7
minutes. Add ½ cup water to pot
and raise heat to high until water
boils. Lower heat to slow boil;
add beets then greens. It may be
difficult to fit greens in pot; they
reduce quickly; add greens in
batches if necessary. Cover and
cook until greens reduce, stirring
occasionally. Stir in remaining
ingredients and reduce to simmer
20–30 minutes, stirring
occasionally, until beets are soft,
not mushy.
Notes: Swiss chard is Nick’s
preference. Spinach, collards, and
mustard greens also work. Strongerflavored greens change the
character of the dish. Recipe also
works well with fiddleheads.
Garlic, lemon juice/vinegar, liquid
smoke, salt, and pepper
measurements are to taste.
Adair Moran is co-author with her
mother, Victoria Moran, of Main
Street Vegan.
17
Vegan
Fine Dining
Book Review:
Carême’s Gourmet Restaurant
The Academy of Culinary Arts
Atlantic Cape Community College
Compassion for Animals, Respect for the Environment
(CARE) members Lee Ruslander and Lee Hall traveled from West
Chester PA to join Freya Dinshah of American Vegan Society
(AVS), and 64 other guests for a wonderful event at Carême's in
South Jersey. Student chefs prepared a vegan meal, and received
grades towards their academic credits. Hosted by AVS, the late
February “Dinner After Dark” menu at the Academy of Culinary
Arts, was (drum roll, please).…
Barbequed Portobello, Black Beans, and Farro, with Asian
Slaw. Purée of Sweet Potato Soup topped with Crispy Sage, Apple, and a Coconut Milk Swirl. Panzanella (crispy bread) Salad
with Grilled Vegetables and a Lemon-Dill Vinaigrette. A main
course of Sautéed Polenta-Shallot Cake with Spicy-Smoked Tofu,
Pickled Baby Carrots and Green Beans. Dessert was a Lemon Zest
Cake with Strawberry Sorbet.
AVS’ series of seasonal events at Carême's are sold out each
time, with 60+ people enjoying the kitchen tours and conversations with the culinary arts students, as well as the fine meals.
Some “scholarship” tickets are available.
The cooks and servers, working under their chef educators, are
all students of the Academy of Culinary Arts at Atlantic Cape
Community College in Mays Landing. CARE is impressed with
this wonderful series that benefits vegan or vegan-curious diners,
dozens of student chefs, and their future clientele. Now all of these
chefs, wherever they work after graduating, will be able to offer
their guests an array of excellent vegan dishes.
To sign up for the dinners, please contact the American Vegan
Society: www.americanvegan.org, or phone 856-694-2887.
Upcoming Dinners Hosted by AVS
Due to the popularity of these dinners, and to accommodate more
people wishing to attend, each of the upcoming dinners
will be offered on two successive nights.
You may choose to attend on Monday or Tuesday.
Fall Celebration Dinner
Monday September 23 and Tuesday September 24 2013
Holiday Celebration Dinner
Monday December 16 and Tuesday December 17 2013
18
WILD ABOUT GREENS:
125 Delectable Vegan
Recipes for Kale, Collards,
Arugula, Bok Choy, and
other Leafy Veggies
Everyone Loves
Everybody seems to be talking
about greens these days: “I had a
Kale & Pear Smoothie for
breakfast!” “My lunch is leftovers:
Lentil Soup with Greens & Tiny
Pasta. Delicious!” “I’m making
Rosemary Potatoes & Collard
Greens with Vegan Sausage for
dinner. Want to come eat with me?”
From where do people get their
ideas of what to do with greens?
Odds are they own a copy of
Nava Atlas’ Wild About Greens.
With its big green cover and little
drawings of greens on the inside,
this book abounds with inspiration
to eat your greens. Tips include
buying, rinsing, freezing, and
dehydrating. Nava also provides
information about things one might
not think of doing such as Greens
on the Grill.
Her Introduction to Leafy
Greens is great for people who
wonder what to buy and why. One
expects to find greens in salads, but
she also features them in dips.
Greens aren’t just a side dish, they
take center stage with Beans,
Grains, Pasta, & Other Vegetables.
Nava provides ideas for using
greens in soups, stews, juices, and
smoothies too. Now use your green
and purchase your own copy of the
book.
Wild About Greens, 8pp fullcolor photos. 2012, 223pp 8x9¾”
hard $24.95.
Karen shares vegan and cruelty-free fashion finds to make
you feel as fashionable and ethical as possible. She will include
tips from you. Let’s have some fun here!
TRENDS
Spring has sprung and it's
time to start digging out those
summer clothes. We all know
and love the feeling! Nothing like
pulling something out you forgot
you had and getting excited for
the perfect day to wear it. Luckily
for us some trends tend to stick
around, so we always have that
one item to help us feel fabulous.
If you are looking to spruce up
your wardrobe and are on a
budget, here are a few tips to
help you get started!
Nail Color! Seems crazy that a
nicely-polished hand can be the
accessory your outfit needs? So you
are wearing your classic white t-shirt
and a pair of shorts, you have your
belt on, and your sandals look great!
But something is missing! You can
brighten your day by grabbing one
of my favorite brands, OBSESSIVE
COMPULSIVE COSMETICS,
also known as OCC. You can
browse through the selection on their
website at occmakeup.com, and
click the “Nails” link on the lefthand side. This all-vegan and cruelty-free company produces some of
the most vibrant colors I have come
across. Current trends for 2013 are:
pale nails, really dark nails, adding a
splash of metallic, or trying out one
of those crazy prints you came
across while surfing the Internet. I
am currently looking at my nails and
my color is OCC Chlorophyll, a
vibrant teal green! I had received
several compliments the other day,
so I'd say I feel pretty good wearing
it. I personally do not have the
patience to make the really cool
designs that I am seeing everywhere,
but I encourage you to give something new a try!
While you are on the OCC
website, feel free to browse their
selection of Makeup Brushes and
Lip Tars™. Take my advice, from
someone who gets their makeup
done a lot by artists, the brushes are
AMAZING—so soft and they apply
makeup evenly!
The lip tar combines the longevity of a lipstick with the ease of
application of a gloss. Ultrasaturated in color—a little goes a
long way! One of the trends this
summer for lip color is Hot Pink.
OCC is very pigmented, so you will
have some serious color if you are
looking for a hot pink. Looking over
their website right now makes me
want to order their new color, True
Fuchsia Metallic. Looks amazing! If
pink is not your thing, Red never
goes out! So give it a try, see how
you feel.
Two Clothing Trends that you
probably have packed away somewhere are floral and geometric
patterns. I know when I see someone
dressing trendy in New York City, I
always feel as though they picked
Lips photo supplied by OCC. Karen photo by Rita Zimmerman
out their outfit in the dark, but it
always works! I have challenged
myself to thoughtfully do the same
thing. I have a floral dress that I
probably wore 15 years ago that fits
the current trend. I put it on the other
day, added a belt and my lipstick,
and it worked! You can find cotton
t-shirts pretty inexpensively at stores
like Target and Old Navy (just to
name a couple). Grab a floral t-shirt
for under $10 and tuck it into a high
waist skirt or into jeans with your
favorite belt! If you are nervous
about covering your body in floral,
start slow with an accessory. Find a
purse or necklace and go from there!
Target's Merona® brand has a few
Floral Totes out right now around
$30. Not bad!
The same rule applies for geometric patterns. If you do not want to
wear a checkered pattern, start with
stripes. They are classics and always
look great. You can start with a
t-shirt or purse and work your way
up to a striped dress! I am seeing
sunglasses with patterns, as well as
bathing suits! You probably have a
few things in your closet right now.
So go bold this summer! If you
put together any outfit thoughtfully,
you are going to look great. We all
know the key to looking great is
feeling great, so if you love your
outfit, that is all that matters! Enjoy
summer!
Obsessive Compulsive Cosmetics
100% Vegan & Cruelty-Free
174 Ludlow St, NY NY 10002
Ph: 212-675-2404
Fax: 212-214-0636
www.occmakeup.com
Contact Karen at
veganfinds@comcast.net
19
What “Local” and “Sustainable”
Animal Farmers Won’t Tell Customers
Lee Hall
Environmental advocates and
progressive people everywhere are
shunning factory farms and talking
up humane, sustainable animal
farming. Ranchers and grocers can
sell the bodies of animals to this
growing client base—people who
genuinely care about the environment and animal-welfare too, and
are willing to put their money where
their mouths are.
The shoppers know, of course, that
slaughter comes into the picture
somewhere. That’s obvious when the
product is flesh. These customers
persuade themselves that the animal
they eat had only “one bad day.”
Those consuming eggs, and dairy
(no matter how local) might not know
that these products involve sacrifice of
unproductive young male lives, and
that all lives end at the owner’s whim.
The ranchers don’t tell anyone
that the more “free-range” a farm is,
the more vulnerable to predators the
farm’s animals are. Coyotes, wolves,
foxes and grizzlies, and the large,
untamed feline beings who still walk
this planet on nature’s terms, are
understandably tempted to eat the pigs,
goats, chickens, and cows they
encounter on or around their habitat.
To these free-living animals, a
free-range farmer is most inhospitable. Several poisons, including
sodium cyanide and sodium
fluoroacetate, are marketed to kill
coyotes. Compound 1080, sold
by Tull Chemical Company of
Oxford Alabama, goes into
“predacide” collars strapped on goats
and lambs. It won’t save the goat or
lamb from death, but the animal who
bites the collar enters Hell; Compound 1080 takes three to fifteen
hours to kill. Many animals are
poisoned accidentally, for example,
curious pet dogs and cats, bald
eagles, turkey vultures, black bears,
beavers, migratory shorebirds, otters,
and porcupines.
20
Shooting coyotes is legal in most
places. S o me c attl e ranchers believe an assault rifle, such as
the infamous Bushmaster, is an
appropriate weapon to use against
coyotes. And then there are the traps
and snares that kill tens of thousands
of animals annually. These deadly
contraptions are not in the factoryfarm warehouses. The call to “end
factory farms” won’t affect them.
The Way Out
Of all the species recorded as
becoming extinct in the past five
centuries, most lived in the United
States. Here, the wilderness has
fallen to ranches. And the fertilizer
and waste oozing from animal–based
agriculture clogs bays and oceans
with oxygen-depleted zones that
suffocate every living being sucked
into them.
Some say various ranges have
been grazed by herbivores since time
immemorial, but purpose-bred cows
were imposed on the land, and the
practice of animal farming tramples
riverbeds and their diverse vegetation, pushing out prairie dogs,
hummingbirds and tortoises, black
bears and even jaguars—leaving a
diminished ecosystem and a depleted
store of groundwater. (Free-range
grazing displaces free-roaming
horses and burros, too. So it’s
ineffective to cry out for a stop to the
horse roundups of the West if we
have yet to lay down our cleavers.)
If we’d stop farming animals (for
animal farming itself, not merely the
concept of a factory farm, is the real
trouble) we’d instantly be involved
in the one action that can free
hundreds of millions of acres from
rows of feed crops. Land use would
be strikingly more efficient if we
feed ourselves, rather than feed
animals in order to eat them. And
vast releases of methane, chemicals,
and waste products could be averted.
Those who hasten to invoke the
benefits of animal farming and
herding practices of people barely
surviving in Africa and India might
pause to remember that much of the
global south’s forests and waters are
enlisted for cattle feed destined for
the multinational market. When
companies promote animal products
within these regions themselves,
they increase the likelihood of
dependence on insecticides and on
imported food. Moreover, the
emissions caused by animal farming
bring rising threats to everyone,
wherever they live on the globe.
Christopher Weber and H. Scott
Matthews of Carnegie Mellon
University, having carried out a
study calculating greenhouse gas
emissions, assert that “replacing red
meat and dairy with vegetables one
day a week would be like driving
1,160 miles less” each year. This
suggests: 1) Animal agribusiness is
tantamount per se to non-local food;
and 2) A seven-days-a-week shift
would save the equivalent of 8,120
miles driven annually. If we have
such power, why not use it?
Life on Earth is at the point of
crisis, and this time it’s because of
humans. Vegan principles offer
humanity a straightforward way
ahead. And actions that would
decrease the hurt and harm caused
by climate chaos to vulnerable
populations and species is the right
thing to do. That’s why the real
humane and sustainable farms are
the ones growing food, not feed.
Lee Hall is a member of American
Vegan Society, Legal VP for Friends
of Animals, and a candidate for Vermont Law School’s LL.M. in environmental law (2014). Lee’s newest
book is On Their Own Terms:
Bringing Animal Rights Philosophy Down to Earth (2010, $17.95 in
stock at AVS). Follow Lee’s meanderings on Twitter: @VeganMeans.
BOOK REVIEW:
The CLINT CHRONICLES
Adventures of a vegan kid with one vegan parent and one nonvegan parent.
Part 1 of 2 Animal Words — Dairy Difficulty
Written and Illustrated by
Ruby Roth
This alphabet book for
kids shows what to eat
and how to be kind to
animals. Ruby tells the
truth about mean things
people should stop doing
to animals.
ABC Examples: “Ee is
for eggs—from a
chicken’s butt?! Wow.”
with a chicken showing
her tail feathers.
“Kk is for kitchen, let’s
help cook and clean!” has
five kids in the kitchen,
one of my favorite
things to do.
“Tt to treat others as
they should treat you.
No testing on animals!”
The nice bunny reminds
me to follow The Golden
Rule.
I like this book.
Review by Clint Dinshah age 2½.
For ages 3 to 5, full-color
illustrations throughout, 2013,
32pp 8x8” cloth $16.95. We
received an advance copy. Book
release date is August.
Dad ordered milk when we
were all out at dinner. I asked if I
could have some milk. Mom
whispered that there are different
kinds of milk. I used to drink
Mom milk. Now I drink seed
milk (usually homemade sesame
milk), nut milk (often almond
milk), rice milk, soymilk, hemp
milk, and other plant milks.
Mom asked me if there is such
a thing as cow milk. I said,
“Nooo. No milk from cow,”
remembering my big bovine
friends at The Cow Sanctuary.
She told me about milk from
cows. I couldn’t believe that
humans drink milk from another
animal...and adults drink it! Milk
is for baby animals.
The next day Mom and I went
to the store. Mom explained not
just what we put in our shopping
cart, but also things we don’t put
in our cart. I love soy yogurt and
get really excited when I see
yogurt containers. She explained
how most yogurt uses milk from
cows. She told me how cows are
confined and hurt in the process.
And how boy calves at a dairy
become veal eaten by humans.
I’m glad I’m not a calf!
When I understood to question
milk, she told me about casein,
whey, cheese (many varieties),
and other dairy products.
We went to a different store.
Mom and I walked around
because this store was too small
for big carts to ride. At my eye
level on the bottom shelf I saw
the tubs of yogurt up close with
pictures of cows or goats on
them. Pictures of animals on
them and people buy it!?
One display had fun blocks in
different shapes. I wanted to play
with the blocks and stack them,
but there was a goat picture on
one. Mom explained it was
cheese made from goats’ milk.
Suddenly, I wasn’t interested in
the blocks.
The animal products hidden in
packaged items are more difficult. As I learn to read, Mom
promises to play one of her
favorite games with me, “Who
Can Find the Objectionable
Ingredient First?” Two people
simultaneously turn two of the
same product around and determine whether it is vegan or not.
The first person to spot a nonvegan ingredient gets a point, but
the first person to correctly
conclude an item is vegan gets
two points.
Shop with a friend, perhaps a
new vegan, and have some fun
today!
21
Solving the Sugar Puzzle
Steve Blake, ScD
Americans eat an astonishing 140 pounds of sugar each year! This sweet addiction is split evenly between sucrose and fructose. Granulated sugar is a drug‐like chemical that does not occur naturally. While beets and sugar cane are whole foods, the sugars made from them are missing valuable vitamins, minerals, and fiber. Let’s find out more about our favorite sweeteners. Table Sugar, Glucose, and Fructose There are three simple sugars:
glucose, fructose, and galactose.
Regular table sugar is a doublesugar called sucrose, made up of
glucose and fructose. Sucrose is
broken down to glucose and fructose before absorption. Glucose
circulates as blood sugar. Much
of the fructose gets converted to
fat.
Glucose is the form of sugar cir-
culating in our blood (blood
sugar). Plants make glucose and
store it in fruits and juices. We
also get glucose when carbohydrates in starchy food are digested.
Fructose, fruit sugar, is another
simple sugar. It is found in fruits
and roots: beets are one example.
Fructose is the sweetest of sugars
and makes up half of table sugar
(sucrose). We have all heard
about the controversies surrounding “high-fructose corn syrup.”
While cheap and sweet, it seems
to promote obesity. About
240,000 tons of fructose are produced annually.
Galactose, along with glucose,
forms milk sugar (lactose) which
is found in human and cow milk.
Does Sugar Make Us Gain Weight? Even vegans can add on a bit too
much weight if we eat too many refined and sweetened foods. Raw and
22
whole plant foods are the best way to
stay slim and healthy. Sugar- and
fructose-sweetened drinks contribute
mightily to the epidemics of obesity,
diabetes, and heart disease according
to a Harvard study by Dr. Hu in 2010.
Americans consume an average
of 16 teaspoons of combined sugar
and high-fructose corn syrup daily.
Just the added sugar in a few drinks
contributes 508 calories to our average daily diet. 508 calories is about
one-quarter of our daily need for
energy. This is more than the amount
of calories from a whole pound of
potatoes.
Fast Calories & Slow Calories There is a vital difference
between the absorption of calories
from sugar versus potatoes. Sugar
enters the bloodstream in an explosion of pleasure. This blast of energy
is fun, but results in too much sugar
in the bloodstream. Extra blood
sugar can damage our arteries, eyes,
and kidneys by forming advanced
glycation endproducts. In athletes,
some of the excess blood sugar can
be converted into glycogen stored in
muscles. The excess sugar must be
immediately converted into fat. Our
bodies make a fatty acid called
palmitic acid that sticks to bellies
and thighs and also can clog arteries.
Fructose turns into fat more readily
than the other sugars.
It is difficult to eat a whole pound
of potatoes because we get full. Even
if we do eat this many potatoes, our
blood sugar rises slowly. This slow
release of energy allows us to use the
energy as it is being released, a little
at a time. This is why potatoes do
not contribute to obesity—unless
slathered with fatty toppings. The
potatoes also contain valuable
amounts of minerals and vitamins,
while the “empty calories” from
sugar do not.
Fat and Hungry One weird thing about fructose is
that, unlike other sugars, eating fructose does not seem to reduce hunger.
Hunger can be suppressed with a
hormone called leptin. Leptin is
important because it reduces appetite
when food is eaten. But this hungerreducing hormone is not stimulated
by fructose. So if people drink a big
soda loaded with high-fructose corn
sweetener, they may not hesitate to
top it off with some fatty and sugary
treats.
High‐Fructose Corn Syrup Versus the Immune System Excess sugar or refined carbohydrates can reduce our immune
power. Our innate ability to fight flu
virus and staph infections can be
reduced by eating high-fructose corn
sweetener as shown in a 2011 study
in the Open Journal of Immunology.
This study notes that only fructose,
not sucrose, reduces our ability to
fight viruses. In addition, our immune system needs many vitamins
and minerals—just the ones that are
stripped out of these sweeteners.
Fruit is Still Healthy Naturally-occurring fructose in
whole fruits is healthy and does not
have the ill effects of high-fructose
corn sweetener. Fruit contains fiber,
micronutrients, and antioxidants. In
addition, the intake of naturally
Comparing Sugars Sweetener
Stevia
Erythritol
Calories
per ounce
0
6
Xylitol
Maple Syrup
65
73
Dates
High-Fructose
Corn Sweetener
Molasses
78
80
Agave Syrup
87
Honey
Coconut Sugar
86
105
Brown Sugar
White Sugar
Turbinado Sugar
106
108
112
81
occurring fructose is low, only about
15 grams per day (as compared to
ten times as much from highfructose corn sugar). Watch out for
fruit juices, though, because they
have almost as much sugar as sodas. Sugar, Diabetes, and Heart Disease It is no surprise that excess sugar
consumption raises the risk of diabetes. Americans get most of their excess sugar from sweetened drinks. In
one large study by Dr. Vasantis
Malik, ScD in 2010, those with the
highest intake of sugar-sweetened
drinks had a 26% higher risk of diabetes. Another contributor to type II
diabetes is consumption of animal
fat. The saturated fat from animals
reduces cell sensitivity to insulin, so
more sugar stays in the bloodstream.
Sugar-sweetened drinks contribute to the problems of high triglycerides, low HDL (good cholesterol),
and more small, dense (bad) LDL.
This raises the likelihood of a heart
Notes
A naturally sweet leaf with a bitter aftertaste.
65% as sweet as sugar. Cooling on the mouth.
Tooth-friendly.
Safer for diabetics. Tooth-friendly.
Yummy! Expensive. If organic, it does not contain formaldehyde.
One of the most natural sweeteners. Healthy.
An undesirable sweetener. Contributes to obesity, diabetes, and heart disease.
A sweet syrup with good minerals. Blackstrap
molasses (66 cal) is healthier, but less sweet.
About 75% fructose (56%-92%). Tasty. High
fructose content can contribute to weight gain.
38% Fructose and 31% glucose. Non vegan.
About 75% sucrose. No healthier than white
sugar.
26% sucrose.
28% sucrose.
28% sucrose.
attack or stroke. A large and welldone study by some of my favorite
Harvard researchers (Drs. Willett,
Hu, and Stampfer) looked to see if
refined carbohydrates increased the
risk of heart disease. They found that
high consumption of these sugary
foods and drinks doubled the risk of
heart attacks and strokes.
Fructose is the only sugar that
raises uric acid in the blood. In one
study men who consumed more than
two fructose-sweetened drinks daily
had an 85% greater risk of developing gout compared to infrequent
fructose users.
A small amount of any kind of
sugar added to food is not the problem. It is the huge amounts of sugar
added to junk food and drinks that
creates these health problems.
References:
Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence, Hu and Malik, Physiol Behav. 2010
April 26; 100(1): 47–54.
Dietary sugars inhibit biologic functions of
the pattern recognition molecule, mannosebinding lectin, Takahashi et al. Open Journal
of Immunology, Vol.1, No.2, 41-49 (2011).
Sugar-Sweetened Beverages and Risk of
Metabolic Syndrome and Type 2 Diabetes,
Malik et al. Diabetes Care 33:2477–2483,
2010.
A prospective study of dietary glycemic
load, carbohydrate intake, and risk of coronary heart disease in US women, Liu et al.
Am J Clin Nutr 2000;71:1455–61.
Dr. Steve Blake, ScD is a dynamic speaker and a researcher in how nutrition affects health. He is the author of the 2008 McGraw‐Hill col‐
lege textbook Vitamins and Minerals Demystified. He has many other ma‐
jor publications including Mosby's 2001 Nursing Drug Reference, A Nu‐
tritional Approach to Alzheimer’s Disease, and Understanding Dietary Fats and Oils. He was the director of the Maui Holistic Health Center for seven years. He teaches at the Uni‐
versity of Hawaii. Visit his website www.DrSteveBlake.com.
23
Toute Sweet Recipes for Better Health
from Healthy Recipes for Friends by Catherine Blake, BA, BD Trying out healthier sweeteners can be a fun puzzle. Perhaps I can be of help.
Ever since I was a child I've enjoyed eating dessert first. One time my brother and I
shared a freshly-made cherry pie while Grandma was out shopping. Boy was that
good! Now, I’m making better choices. Let's explore a few alternatives to white sugar.
It takes time to understand how new ingredients behave in cooking, cold prep, and
recipes. These goodies, eaten occasionally in moderation, will keep you happy.
Chocolate, Your Way No dairy, no chemicals, no fats. Just the
excitement and the bitters. We can control the
dose perfectly this way, too. It's hard to overdo it because
it is bitter!
1 Tbsp. organic cocoa powder
1½ Tbsp. erythritol sweetener or maple syrup
3 Tbsp. water
Mix with a fork and drink.
Fried Bananas This is a nice treat anytime.
5 ripe bananas, cut into ½ inch slices
dash of olive oil to coat the frying pan
½ tsp. salt
Heat skillet, add oil and bananas. Stir and fry
until lightly browned. Add salt, stir again. Enjoy!
Cashews and Raisins To Go Place in snack-sized bag or container.
Can go anywhere and calm a hungry stomach.
Choco‐coco‐pioca Pudding 1/3 cup
coconut flakes, small
½ cup arrowroot-, corn-, or potato-starch
4 cups water
5-oz can coconut milk (I like Thai® Kitchen,
concentrated size. It’s like coconut cream!)
1½ tsp vanilla
¾ cup small pearl tapioca
¼ or ½ cup stevia or ¾ cup organic brown sugar
¾ cup organic cocoa powder, eg Rapunzel
½ tsp sea salt
In skillet, lightly toast coconut flakes until golden
brown to bring out the flavor. Set aside.
In large bowl, mix starch and water until smooth.
Then stir in the coconut milk and vanilla. In a separate
bowl mix dry ingredients. Then mix all ingredients
together.
Place in a double boiler (water in bottom pot, and recipe mixture in top pot, prevents burning) and boil—heat
for about ½ hour, stirring about every 3-5 minutes. Serve
warm or cool. A real winner!
Stevia grows as a small bushy shrub in Brazil, Japan, and elsewhere. It contains zero calories. It
is between 10 and 40% sweeter than sugar and has a slightly bitter aftertaste. One brand,
Nunaturals Baking Stevia has been diluted to use in equal portions to sugar. Be sure to taste
other stevias, powder or liquid, before adding them to your recipes.
Erythritol is new to the sweet scene. It has zero calories, is 60 to 70% as sweet as table sugar
yet does not affect blood sugar nor cause tooth decay. At about $6 a pound, it is sold in health
food stores/online. Erythritol occurs naturally in small quantities in grapes, melon, other foods.
This sugar alcohol is obtained by extraction and or by fermentation. Digestive upset less likely.
Maple Syrup is a classic. It contains 50 calories per tablespoon. It adds a sweet, deep tone to
your dessert. I use half the amount of maple syrup in recipes that call for sugar. Manganese,
riboflavin, and zinc are in this, but remember: it is still a sweetener, not a strengthening food.
Organic Brown Sugar has 45 calories per tablespoon. It is brown due to the presence of 6.5%
molasses (dark brown) to 3.5% molasses (light brown). Raw Sugar, Turbinado sugar, is more
moist than brown sugar. It is derived from cane grass, first pressing.
AVS Invites Applications for Trustee
The American Vegan Society Council of Trustees governs AVS, setting forth long-term goals
and activities, and general operating policies. Trustees must be at least 21 years old, advocate and
practice vegan ideals and the principles of harmless living. Trustees serve three-year renewable
terms and may reside anywhere in the U.S. They should be able to devote time to AVS service.
Ask yourself: What skills can I offer AVS? What experience do I have running organizations?
What wonderful vegan work can I help accomplish? What great things do I see in AVS’ future?
Contact AVS to receive further information and apply.
24
Veganification
CELEBRATING THE JOURNEY OF BECOMING & BEING VEGAN
This is a series of articles by Linda Voorhis about food, recipes, and lifestyles.
Linda will relate the experiences of individuals, restaurants, and communities.
IN SEARCH OF MY
QUINTESSENTIAL MEAL...
Prior to becoming vegan, one
of my guiltiest pleasures was
Eggs Benedict; and often since I
would long for that glistening
silky hollandaise adorning a glorious English muffin, fried egg,
and sausage.
Last year I went to Las Vegas.
I’d heard that casino owner Steve
Wynn had gone vegan; every one
of his casino restaurants offers its
own unique vegan menu—you
just have to ask for it. What an
absolute delight! I knew I had
arrived. I ate almost every meal at
one of those restaurants, trying a
different one each time. Every
meal left me sated.
Brunch was at Tableau. To my
utter glee, my beloved “Eggs”
Benedict was on the vegan menu.
Would it measure up? When it
arrived at my table, I was immediately transported back in my
memories. I took my first bite.
How could it be? It was sheer
perfection! I savored every bite
and didn’t want it to end. I’ve obsessed about it ever since. And so
the quest began. After numerous
attempts, I can now jubilantly tell
you that I recreate this delectable
delight in the comfort of my very
own home—and so can you.
You can certainly purchase
vegan English muffins and sausage, but if you really want to impress, give all these recipes a
whirl. I promise you, they are
rather easy to execute and will
make you the talk of the brunch
crowd. It is the ideal entertaining
meal because you can prepare all
the components in advance and
park them until just before serving.
English Muffins
You will need a cast iron griddle or skillet, 3” cookie/biscuitcutter rings without handles, and
cooking spray such as Pam®.
1¼ cups non-dairy milk
1¼ cups lukewarm-filtered water
2 Tbsp. vegan margarine such as
Earth Balance®*
1 Tbsp. agave (or maple or brown
rice syrup)
3½ cups white whole wheat flour
2½ tsp. instant yeast
½ tsp. baking powder
½ tsp. sea salt
Mix wet ingredients together
and set aside. Mix dry ingredients
together into a large bowl. Pour
wet ingredients into dry.
Using either a mixer with a
dough hook or hand mixer with
only one of the two beaters, mix
wet and dry ingredients together
at high speed until a soft dough
forms, about 2 minutes.
Cover bowl; put in a warm
place until it doubles in size,
about 1 hour.
Preheat a cast iron skillet/
griddle on medium heat for 5
minutes. Spray rings and place on
griddle (photo page 26).
Scoop ¼ cup dough into each
ring (4 oz. ice cream scoop works
well); lightly pat down to level.
Cook 4-5 minutes. You will
start to see the sides come away
from the rings and begin to dry,
lightly brown. Remove the rings.
Flip the muffins, cover with
lid, and cook for another 4-5
minutes. Cool on wire racks.
To Serve:
Do not cut muffins. Go around
the side of each muffin, piercing
it with a fork, and split open.
This will retain the integrity of
those wonderful “nooks and
crannies” (photo page 26).
*The Earth Balance margarine’s
silkiness creates a reminiscence of
egg yolks, butter, and lemon.
Note: I have substituted gluten-free
flour mixes (Bob’s Red Mill® or
Namaste Foods LLC) with excellent
results without having to adjust any
other ingredients.
Breakfast “Sausage”
Dry Ingredients:
2 cups vital wheat gluten
1 Tbsp. plus 2 tsp. slightly
crushed fennel seeds
2 tsp. poultry seasoning
¾ tsp. garlic powder
¾ tsp. onion powder
½ tsp. crushed red pepper
½ tsp. black pepper
Wet Ingredients:
1¾ cups plus 2 Tbsp. water
1 Tbsp. plus 2 tsp. soy sauce or
tamari
1 tsp. liquid smoke
Cooking Liquid:
8 cups water
2 Tbsp. dark miso
25
Veganification
Mix dry ingredients together
in a large bowl. Mix wet ingredients together. Pour wet ingredients into dry ingredients. Mix
well.
Knead dough until it becomes
elastic, about 5 minutes. Form the
dough into a log about 3-4 inches
in diameter; let rest.
Prepare cooking liquid in very
large pot, and turn burner on to
high.
Slice dough into 14 pieces.
Roll and shape each piece into a
round, and place into cooking liquid. Bring to a boil, then reduce
to a simmer. Cover and cook for
one hour.
Let cool slightly, then lay
sausage on cooling racks to drain.
Tofu “Eggs”
1 block extra-firm tofu
1 Tbsp. black sea salt*
1 cup hot water
Drain and dry tofu. Slice
lengthwise to make four steaks.
You have a couple options here.
You can use your 3” cookie cutter
and cut out four “eggs,” or cut the
four steaks in half, and you will
have eight smaller “eggs.”
Dissolve the black sea salt into
the hot water and put in a casserole pan.
Put the tofu steaks in a single
layer in the marinade, turning
them once so the marinade goes
through the entire steak.
*Black sea salt can be purchased at
any Indian grocer, or online. You
don’t want to omit this ingredient or
substitute anything else for it. The
sulfur in the black sea salt is exactly
what transforms ordinary tofu into a
believable “egg.”
2
1
To Assemble Your
“Eggs” Benedict
Vegan Hollandaise Sauce
4 ripe yellow tomatoes*
¼ cup Earth Balance, melted
plus 2 Tbsp. extra for tossing
with the tomatoes
1 tsp. Dijon mustard
pinch of white pepper
1 tsp. black sea salt.
2 tsp. arrowroot mixed with
¼ cup cold water
Preheat the oven to 300°F.
Toss the tomatoes in a little
melted Earth Balance. Place in a
baking pan and roast (bake) for
30 minutes. Flip over and roast
for 10 more minutes.
Remove from the oven and
place in a blender, pulsing to
chop. Slowly add the ¼ cup of
Earth Balance, mustard, white
pepper, and black sea salt, blending until fully emulsified. Strain
through a sieve.
Place the sauce in a medium
sauté pan over low heat. Add the
arrowroot mixture and whisk until thickened. Taste and adjust the
seasonings.
*Yellow tomatoes aren’t always easy
to find. Using Amazon.com, I found
this wonderful product, Maida
Pomodore, yellow tomato puree. It
works perfectly for this recipe.
Measure out one cup.
Pat dry the sausage and tofu.
In a cast iron pan, melt some
Earth Balance margarine, and fry
the sausage until golden on each
side and sauté the tofu, warming
it through but do not brown.
Warm the “Hollandaise”
Sauce. Arrange split English Muffins on a plate.
Atop each muffin half, place a
slice of sausage, an “egg,” and
top with “Hollandaise” Sauce.
Garnish with roasted potatoes;
plus parsley for panache. 3
1
Muffins in cookie/biscuit cutter rings
2
Muffins with nooks and crannies
3
The finished “Eggs” Benedict
Photos by Linda
Linda’s blog: www.veganification.co
Linda has started a Verde Valley Vegans Meetup group in the Sedona Arizona area.
Go to www.meetup.com and search Verde Valley Vegans.
26
Healthy Gourmet To-Go
We Do The Cooking So You Don't Have To!
Healthy
Gourmet
To-Go
(HGTG) is a vegan, organic,
gluten-free, meal-delivery service,
and catering company. Roni
Shapiro is owner and head chef of
this venture she began in New
York City in 1994, moved to
upstate New York in 2001, then
Saugerties NY in October 2011.
In preparation she had spent
years studying cooking and
volunteering at New York City’s
Whole Foods Project at The
Manhattan Center for Living.
Working with well-known natural-foods chefs preparing large
quantities of healthful vegan
meals for people with lifechallenging illnesses was transformational for Roni. Previously
she had taught special education,
and learned about running a
business in her family's 100-yearold coat manufacturing company.
BBQ Tofu with Mexican Salad and
Guacamole Cream
Menu examples: Stuffed Portabella
Mushrooms w/ Romesco Sauce, Pad
Thai Noodle Dish, Curried Quinoa
Croquettes, and Banana Parfait
HGTG menus change weekly
and seasonally, and are emailed
to customers. Ten main dishes are
prepared weekly. Prices are quite
affordable; most people say they
get 15 to 20 meals worth of food,
especially when supplemented
with easy-to-prepare salads.
Delivery, on Wednesdays, is
available to homes and offices in
New York including New York
City, Brooklyn, Westchester,
Albany and Upstate, plus locations in New Jersey and other
areas. Orders are due by Saturday. As a caterer, Roni offers
event, party, and holiday platters.
The new storefront location in
beautiful Saugerties has been
very successful. HGTG is better
situated to take advantage of
organic farms in the area. Roni
likes having one place to cook
instead of using various kitchens.
She made the operation totally
gluten-free. This is a boon to
celiac sufferers since flour stays
in the air for 24 hours and wheat
crumbs remain in the oven. When
Roni was satisfied she could bake
a scrumptious gluten-free chocolate cake, the decision was made.
Her healthful menus include
macrobiotic meals, and are good
for people trying to lose weight.
Saugerties gave HGTG a
warm welcome, and Roni has
found a community interested in
learning how to eat healthier.
Folk come by to find out about
the shop for take-out, and may
stay for a sit-down meal.
It’s a busy life. “I don't seem
to ever really have a day off.
Running my own business there
always seems to be a ton of
things to do. When I'm finished
with one list or project, there's
another waiting,” Roni says.
Keys to being efficient are “decades
of practice, discipline, organizational skills, and focus.”
To keep fit for the strenuous
demanding work, she weight
trains, does yoga and lots of
cardio exercise, and gets
“I love what I do and feel so
blessed that I get to prepare crueltyfree food for more and more people
as my business continues to grow.
Making a difference in the world for
animals is why I'm here. It's my passion and my purpose. Inspiring and
making it easier for meat eaters to go
veg, vegetarians to go vegan, and
busy vegans to stay vegan is the
coolest thing in the world.”
massages and acupuncture regularly. To relax, Roni spends time
with her beloved 150+ pound
rescued English-Mastiff pooch,
Harley. She says, “He's the
calmest couch potato I know.
When I need to chill, I hang with
him and he brings me right into
the present moment.” Roni likes
to walk in nature, and connect
with good friends.
Healthy Gourmet To-Go
flourishes with Roni’s warm
caring nature adding a special
touch as she happily spends time
talking with clients about their
dietary needs and wants.
Photos provided by HGTG
Healthy Gourmet To-Go, Inc
Roni Shapiro, Head Chef, Owner
12 Market St
Saugerties NY 12477
914-388-2162
www.HealthyGourmetToGo.com
27
NEW BOOKS
VEGANISSIMO A to Z: A
Comprehensive Guide to
Identifying and Avoiding
Ingredients of Animal Origin in
Everyday Products —Reuben
Proctor and Lars Thomsen. The
essential new resource to reduce
your “animal footprint.” 2013,
310pp 5¼x7” $15.95.
COOKBOOKS
365 VEGAN SMOOTHIES: Boost
Your Health with a Rainbow of
Fruits and Veggies —Kathy
Patalsky. Innovative recipes built
around themes such as brain
boosters, weight loss, healthy
digestion, immunity boosters, mood
tamers, and detoxification. Color
photos throughout. 2013, 335pp
7½x9” $20.00.
BETTY GOES VEGAN: 500
Classic Recipes for the Modern
Family —Annie and Dan Shannon.
Meals and comfort foods inspired by
The Betty Crocker Cookbook,
recreated with use of vegan cheeses,
mock meats, and standard vegan
ingredients such as tofu and whole
grains. 22pp full-color photos. 2013,
480pp 8½x10¼” hard $26.99.
BLOOMING
PLATTER
COOKBOOK, The: A Harvest of
Seasonal Vegan Recipes —Betsy
DiJulio. Simple and sophisticated
recipes celebrating each season. 8pp
full-color photos. 2011, 212pp
7½x9” $18.95.
CHINESE VEGAN KITCHEN,
The: More Than 225 Meat-Free,
Egg-Free, Dairy-Free Dishes From
the Culinary Regions of China —
Donna Klein. Easy yet authentic
recipes with ingredients readily
available in western supermarkets.
2012, 224pp 7½x9” $18.95.
LIVE FOODS LIVE BODIES!:
Recipes for Life —Jay and Linda
Kordich. Book divided into three
parts. Part 1 is story of Jay’s
recovery from cancer through
healing juices. Part 2 is a guide for
transition to a raw foods diet and the
tools and appliances needed. Part 3
is over 100 recipes. Full-color
photos throughout. 2013, 233pp
7½x9¼” $18.95.
FREE SHIPPING:
Media Mail within the U.S.
20% DISCOUNT:
AVS Members on Books!
30% DISCOUNT:
Orders of 10 or More!
ORDER FROM:
PO Box 369
Malaga NJ 08328
Phone: 856-694-2887
Fax: 856-694-2288
Complete BOOK & VIDEO/
DVD CATALOG:
NUT BUTTER UNIVERSE: Easy
Vegan Recipes with Out-Of-ThisWorld Flavors —Robin Robertson.
Creative ways to make protein-rich
recipes from a variety of nut butters.
Make your own nut butters that add
texture and nutrition to dishes.
Recipes labeled gluten- or soy-free,
and options for those with nut
allergies. 8pp full-color photos.
2013, 163pp 7½x9” $18.95.
PRACTICALLY
RAW
DESSERTS: Flexible Recipes for
All-Natural Sweets and Treats—
Amber Shea Crawley. Filled with
easy recipes for scrumptious cakes,
pies, cookies, brownies, puddings,
American
Vegan
13—1,
SPRING
28 American
Vegan
13—1,
SPRING
20132013
candies, pastries, frozen treats, and
more. Free from gluten, wheat, soy,
corn, refined grains, refined sugars,
yeast, starch, and other nutrient-poor
ingredients. Raw desserts with
baking options. Full-color photos
throughout. 2013, 222pp 7½x9”
$19.95.
QUICK AND EASY VEGAN
SLOW COOKING: More Than
150 Tasty, Nourishing Recipes
That Practically Make Themselves
—Carla Kelly. Whole foods-based
meals with easy-to-find economical
ingred ients, simp le cooking
techniques, and minimal prep time.
Year-round cooking from hearty,
comforting winter fare to light
summer dinners that won’t heat up
your kitchen. 8pp full-color photos.
2012, 287pp 7x9” $17.95.
RAW FOOD FOR DUMMIES —
Cherie Soria and Dan E. Ladermann.
The raw experts from Living Light
International share reasons for
adding more raw food to your diet
with healthy tips. Includes over 100
raw satisfying recipes for
incorporating raw foods into your
meals or transitioning to an all-raw
lifestyle. 2013, 362pp 7½x9¼”
$19.99.
SOAK YOUR NUTS: Karyn’s
Conscious Comfort Foods —Karyn
Calabrese. Two books in one!
Recipes for everyday life: vegan fare
or flip book for raw recipes. 2013,
192pp 8x9” $19.95.
SWEET & EASY VEGAN: Treats
Made with Whole Grains and
Natural Sweeteners —Robin
Asbell. Over 80 recipes exploring
the sweet side of going vegan:
cereals, snacks, and sinfully rich
desserts for your next dinner party.
Full-color photos throughout. 2012,
208pp 8¼x10¼” hard $35.00.
VEGAN EATS WORLD: 300
International Recipes for Savoring
the Planet –Terry Hope Romero.
Showcases the building blocks of
cuisines: spices, herbs, and grains.
Add seitan, tofu, or veggies and the
possibilities are endless! 36pp fullcolor photos. 2013, 397pp 8½x10”
hard $35.00.
VIRGIN VEGAN: The Meatless
Guide to Pleasing Your Palate –
Linda Long. Great for new vegans!
See book review p2.
WILD VEGAN COOKBOOK,
The: A Forager’s Culinary Guide
(in the Field or in the
Supermarket) to Preparing and
Savoring Wild (and Not So Wild)
Natural Foods —“Wildman” Steve
Brill. Learn to use, sustainably and
safely, the wild plants that thrive in
local parks, woodlands, fields, and
other open spaces, as well as the
underused natural foods in markets.
2010 (originally published 2002 as
The Wild Vegetarian Cookbook),
525pp 8x9” $27.95.
UPCOMING EVENTS
DVDs
BETHANY’S STORY —Paralyzed
by a bad reaction to medication,
Bethany discovered healing power
of raw vegan foods. 2012, 75mins
$19.95. Order from sanaview.com.
LATEST IN CLINICAL
NUTRITION Vol 12 & Vol 13 —
Michael Greger, M.D. Two
compilations this year of important
findings from scientific studies.
NutritionFacts.org Each 2 hr $20.00
More events are listed at www.americanvegan.org.
WASHINGTON DC
Animal Rights Conference Thurs June 27 to Sun June 30 2013, Hilton Alexandria Mark Center, just outside
Washington DC. Connect with animal advocates, train for your campaign, meet compassionate people. F.A.R.M.
10101 Ashburton Lane, Bethesda MD 20817. 888-FARM-USA (327-6872) arconference.org
PENNSYLVANIA
Vegetarian Summerfest Wed July 3 to Sun July 7 2013, U. of Pittsburgh, Johnstown PA. The event vegetarians
look forward to all year. Hundreds gather for lectures, delicious food, and socializing. North American Vegetarian
Society, PO Box 72, Dolgeville NY 13329. 518-568-7970 vegetariansummerfest.org
CALIFORNIA
McDougall Advanced Study Weekend Fri Sept 6 to Sun Sept 8 2013, Santa Rosa CA. Speakers are world
changers in dietary, medical, governmental, & environmental policies. 800-941-7111 drmcdougall.com
Healthy Lifestyle Expo Fri Oct 18 to Sun Oct 20 2013, Warner Center Marriott, Woodland Hills CA. Health
experts speak on heart disease, weight loss, cancer, and how to make lifestyle changes. 818-349-5600 vegsource.com
MULTIPLE LOCATIONS
Vegan Mainstream Professional Bootcamp April 27 Wash DC, June 8 Chicago IL, August 24 NYC NY,
Oct 12 Los Angeles CA, Nov 2 Austin TX. Provides entrepreneurs, authors, chefs, personal trainers, coaches, or
aspiring business owners with tools & tips for successful business. veganprofessionalevents.com
VegFests, big & small, usually have exhibits of vegan products, food samples and sales, and speakers.
Lookup VegFest on the web for additional listings. If one doesn’t exist, start one in your area!
Sat June 1 Rehoboth Beach VegFest 9285 Holland Glade Rd, Rehoboth Beach DE rehobothvegfest.org
Sat June 1 Cleveland VegFest Cleveland State U. Student Center, Cleveland OH clevelandvegfest.org
Sat June 15 Richmond VegFest Azalea Gardens Bryan Park, Richmond VA 804-756-0536 veggiefest.org
Sat June 15 VegFest Houston Pershing Middle School, Houston TX vegansocietyofpeace.org
Sat/Sun July 6/7 VegFest Colorado Jeffco Fairgrounds, Golden CO 303-719-8264 vegfestcolorado.org
Sat Aug 10 C.A.R.E. VegFest Hoopes Park, West Chester PA chestercountycare.com
Sat Sept 7 Bethlehem VegFest Bethlehem PA downtownbethlehemassociation.com
Sat/Sun Sept 21/22 Portland VegFest Oregon Convention Center, Portland OR 503-746-8344 nwveg.org
Sat Sept 28 DC VegFest Yards Park, Washington DC 301-891-2458 dcvegfest.com
Sat Oct 26 Twin Cities VegFest Coffman Memorial Union U. Minnesota, Minneapolis MN tcvegfest.com
Sat/Sun Oct 26/27 Boston Vegetarian Food Festival Boston MA 617-424-8846 bostonveg.org
Sat Nov 9 Northeast Florida VegFest Riverside Park, Jacksonville FL nfvegfest.org
Sun Nov 10 Atlanta VegFest Atlanta GA atlantavegfest.com
Sat Nov 16 NY Capital Region Vegetarian Expo Albany NY nyvegetarianexpo.org
29
Mark advises couples to plan
food that is somewhat familiar,
tastes good, looks good, and has
Andrea Petzko &
high-end design. A good formula
Daniel Vassilev
is elegant and substantial with a
“I have been a vegetarian my modicum of variety.
entire life and a vegan for many
Mark was contracted two years
years. So when I started to plan my ahead of time. Four months ahead
wedding, I was unwilling to com- (when he received a down paypromise on the menu. I insisted ment), he began freezing hors
that my day be ‘cruelty-free’ and d’oeuvres ingredients and vegan
‘karma-neutral.’ I did not want any meats. The fresh portions, sauces,
creatures harmed for the sake of and assembly were all done the day
my celebration. But as much as I of the wedding.
wanted vegan food, I didn’t want
The bride and groom met on
to be eating veggie kabobs and match.com when she lived in New
burgers. I wanted classy cuisine in Jersey and he was in New York
a glamorous setting,” declared City. Andrea’s parents raised her
Andrea.
to always love animals. She is a
In her quest she fought stigma, model and ESL teacher. Daniel, a
stereotypes of vegan food, and native of Bulgaria, is a software
advice from chefs inexperienced developer who eats mostly vegewith vegan cuisine. Caterers tarian. His family would travel
wanted to charge double, said their from Bulgaria for the wedding.
kitchen isn’t sanctified vegan “Vegan” would be another cultural
(thinking kosher), or that they just difference for them to experience!
couldn’t do it. However, vegan Andrea invited American Vegan to
events are a huge trend, presenting attend because she was eager to
share her story with others worrya new clientele.
Professional vegan chef Mark ing about their reception.
A cocktail hour preceded the
Rasmussen changed Andrea’s
luck. At their first meeting he wedding ceremony. Cultural and
impressed her with an array of religious traditions reflected
amazing vegan hors d’oeuvres. the couple’s blend of personal
Andrea and Daniel worked with beliefs. Hebrew, Bulgarian,
Mark to design the menu, combin- and American customs intering the power of vegetables (such twined throughout the evening,
as the exotic mushroom ensemble) portions being in all three
with gourmet meat substitutions languages. Among the laws
(sesame-crusted grilled “chicken”) for Jewish weddings is the
that even her doubting relatives obligation to eat, drink, have
would love. Mark likes the chal- a wonderful time, make
lenge of selecting from many the bride and groom smile,
plant-sourced options to match the and create joy in the world
wishes of the bride and groom.
for their wedding day.
30
American Vegan 13—1 SPRING 2013
Symbolic dances were led by
the couple. Andrea has 25 years of
dance training and Daniel has two
left feet, but he’s such a good sport
that it didn’t matter! The couple
emphatically enjoyed dancing
together. EVERYONE got on the
dance floor!
Dinner was served at five
different stations. Guests, who
knew it was vegan, were shocked
and pleased with the great quality
and taste of the food. (Some
expected endless raw veggies and
flavorless dishes.) “My boyfriend
who’s a ‘meatavore’ loved it,” said
Maid of Honor Rachel Defer.
“Everything
tasted
delicious.
People have a preconceived idea of
what something tastes like; but, if
they try it with an open mind, they
can experience something enjoyable like this.”
“It was a great opportunity to
cater this fabulous upscale vegan
wedding. Andrea and Daniel
really stuck their necks out, boldly
vaulting familiarity and tradition
for a completely vegan affair with
most of their invited guests being
not vegan,” said Mark.
“Collectively, I think we changed
a few heads. My staff and I are
hoping to do something like this
again really soon.”
Mark works in the NY/NJ/PA
area and Andrea highly recommends him. Brides in other locations may be fortunate to find a
vegan chef or they may have to
persevere and patiently work to
encourage caterers to change with
the times.
In addition to wearing a chef’s
hat, Mark is a consultant, cookbook
author, and entrepreneur.
Contact Mark by email:
mwrasmussen@hotmail.com or
on his Facebook page, Chef Mark
Rasmussen.
Andrea and Daniel, now living
in Florida, enjoy the beach and the
company of their cat.
HORS D’OEUVRES
VEGAN DINNER
Mashed Potato Bar white potatoes
with or without garlic, mashed sweet
potatoes; with toppings of tempeh
bacon bits, chives, or “cheese”
Mediterranean Bar olives, artichoke
hearts, hummus, baba ganouj,
bruschetta
Served
Petit Filet with Carmelized Onion on
Toast Points
Avocado Rolls (cucumber & carrot)
Rissoto Balls with a Pomodoro Sauce
Phyllo Purse w/ Lentil & Root Vegs
Smoked Atlantic on Black Breads
Edamame and Thyme Dumplings
Butternut Squash Soup Sippers
Petite Stuffed Mushroom Caps
Sesame Sate Skewers
Artichoke Tempura
Endive Florettes
Bruschetta
Main Entree Buffet (photo 1)
Peppers Stuffed with quinoa, herbs,
and vegetables; Mini Eggplant
Rollatini; Vegan Marsala; Petite Filet
Slices; Roasted Potatoes, Roasted
Asparagus; Tri-color Salad
Exotic Mushroom Ensemble (photo 2)
Mushrooms of the World: shitake,
portobello, cremini, and oyster,
sautéed in fresh herbs and olive oil,
served over Grilled Polenta with
sautéed arugula and sauce, served
with garlic chips and truffle oil
Oriental Wok
Stir-fry prepared from assorted oriental vegetables, mock meats, and
sauces. Made with 3-grain rice or
buckwheat pasta, served with dim sum
and fortune cookies
Pasta Bar
Handmade Vegetable Ravioli or fusilli
with choice of garlic oil or original
vodka sauce
Fresh Crepes (from the following or
1
2
create your own)
Mushroom, spinach, and “mozzarella”
with wine truffle sauce
“Chicken,” tomato, “mozzarella,” pesto
“Beef” & broccoli with caramelized
shallot and horseradish mustard sauce
Bananas, berries, & whipped “cream”
3
DESSERT
Chocolate Wedding Cake with fresh strawberry filling & white icing
Assorted Cookies and Dark Chocolate Covered Fruit (photo 3)
Reported by Freya and Anne Dinshah. People photos Tatiana Breslow, food photos Anne Dinshah
31
Europe Bans Animal Testing
for Cosmetic Products
Brussels, March 11 2013: The
European Commission announced
that a full European Union ban on
animal testing of all cosmetic
products (and ingredients) marketed in the EU had come into
force, per a directive made in
2003. The Commission is also
charged with further research and
support of alternative methods of
product-safety testing.
Leading the cosmetic market,
Europe is reaching out to trading
partners to explain and promote
the European model. The action
results from concern for animal
welfare.
United States cosmetic companies that do not test on animals
may display the Leaping Bunny
symbol. The symbol does not
mean that a product is “vegan;”
that is a separate issue. Look also
for a statement that an item contains no animal products nor animal-derived ingredients, or that it is
certified vegan by
Vegan Action (U.S.)
or The Vegan Soc.
(U.K. & International).
iV
Powerful Vegan Messages
H. Jay Dinshah’s Out of the Jungle: The Way of Dynamic
Harmlessness will be revised into a 6th edition, initially as an
e-book.* The working title is Powerful Vegan Messages:
Out of the Jungle for the Next Generation.
We are adding stories of how Jay’s leadership and
words led many current luminaries to veganism and
to align their work with their values. Their practical
applications of dynamic harmlessness will reach
new readers, thinkers, and doers!
Let’s inspire the next generation!
To contribute stories, photos, and/or funds,
please contact: Anne Dinshah, c/o AVS
PO Box 369, Malaga NJ 08328
AVSwebmail@comcast.net (subject: PVM)
or 856-694-2887.
*A print version will be contingent
on demand and donations.
Anne and Jay
Dinshah in 1976
Out of the Jungle 1995 5th edition is available $7.95 from AVS.
Ivy League Conference Fosters
Vegan Scholarship and Community
Vegans, scholars, animal activists, and other professionals gathered in New Haven Connecticut
from February 15 to 17 for the second annual Ivy League Vegan Conference, held this year at Yale
University.
The conference focused on building a scholarly network and promoting academic discourse about
issues related to veganism, animal welfare, health, and the environment. Speakers addressed questions ranging from “Are humans designed to eat meat?” to “Does an individual make a difference?”
to “How can I best use my time to make the biggest impact for animals?” Experts from diverse
fields—geophysics, philosophy, law, even neuroscience—weighed in on the environmental, health,
and ethical implications of plant-based lifestyles. Wayne Pacelle, President of the Humane Society of
the United States, delivered the conference’s keynote speech. The conference also featured a career
fair and a brainstorming session on college activism. As the conference’s single attendee from the
South—a place slightly less hospitable to vegans—I found the conference’s support and fellowship
especially empowering, and enjoyed the chance to share ideas with other vegan students. By the end
of the conference I had a lot to take back with me to North Carolina, and some bright Ivy League
contacts to boot.
The Ivy League Vegan Conference for 2014 will be held at Princeton University from February 7
to 9. It promises to be another engaging, informative event.
—Jamie Berger
32
Subscribe to American Vegan
Make payments to American Vegan Society
& receive 20% or greater discount on books purchased from AVS.
Enclosed: …..$20 per year …..$10 Student/Low Income .….New subs. ..…Renewal
…..$200 Life Membership …..$500 Life Patron …..$1000 Life Benefactor
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Ph : 856-694-2887 or Fax: 856-694-2288
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DEFINITIONS
VEGAN: Uses no animal-source
food or clothing.
TOTAL VEGETARIAN: Uses
no animal-source food, vegan in
diet only; still using some animal
items such as leather, wool.
VEGETARIAN: Uses no flesh,
fish, fowl (products of slaughter),
still using milk or dairy products.
(lacto-vegetarian), or eggs (ovovegetarian).
Sign-up for E-Alerts online at
AMERICAN VEGAN SOCIETY MEMBERSHIP
BASIC MEMBERSHIP is open to all: vegan, vegetarian, or non-vegetarian.
ADVANCED Membership (voting, office holding) is open to vegans practicing
Ahimsa (send for application form).
MEMBERSHIP/SUBSCRIPTION is $20 per calendar year (2 or 3 print issues &
website). ($10 student/low-income within U.S.A). Join before midyear, receive
back issues, or join later and you’re on to end of next year. Pay by check/money
order/credit card (Visa, MasterCard, or Discover).
LIFE MEMBERSHIP is $200; Life Patron $500 or more; Life Benefactor $1000
or more. Each type includes lifetime (your or AVS, as the case may be) American Vegan subscription. Each type payable at one time or in installments, normally completed within two years.
IRS REGULATIONS permit tax-deductibility for all actual contributions
(including Life Membership donation beyond the first $100—due to the value of
the lifetime American Vegan subscription). FEES paid for annual membership, or
books, tapes, conventions, etc. are paid for value received so are not taxdeductible according to IRS regulations.
CANADA: Please remit in $U.S. only, by International Postal Money Order, or
Bank Cashier’s Draft on account in a U.S.A. bank. Or use credit card.
OVERSEAS: U.S. $25 air mail. As above; or United Kingdom personal check in
₤ Sterling at current exchange rate.
Together we explore and apply compassionate living concepts, and reflect on the beauty of life.
We learn how to save the animals, how to revere the Earth, and how to care for ourselves.
We learn to live in harmony, creating a better world for all.
People follow a vegan lifestyle for ethical reasons, for health, and for the environment. A vegan diet is an
adventure in taste offering an amazing variety to please the palate. Vegetables, grains, fruits, and legumes are the
basics from which delicious meals are made. Foods from plants best provide for all people in the world.
33
Kids! Teach Yourself to Cook
• Make
healthy snacks and meals
use knives, stove, oven, blender
• Learn easy cleanup techniques
• Earn certificates of accomplishment
• Have fun!
• Safely
Great gift for summer vacation,
birthdays, holidays, or any day this year!
Full-color
photos
throughout
160 pages
Ages 4 to 12
8½”x11”
$24.95
Purchase today
from AVS.
Quantity prices
available.
E-book & glutenfree options
coming July 2013.
Adults are secretly
learning to cook
with this book too!
34
I learn to cook using the book
Apples, Bean Dip, & Carrot Cake
SHIRTS!
Colors: Carolina blue, light purple, hot pink, lime
green, and cherry red
Kids’ sizes: XS 4/5, S-8, M 10-12, L 14-16
Price: $12, or $10 if purchased with the
ABC cookbook. Order from AVS.
INTERNATIONAL VEGAN EVENTS
COSTA RICA and HAWAII
McDougall Adventures:
June 22 to 29 2013, Hilton Papagayo Costa Rica Resort & Spa, Guanacaste, North Pacific Coast of Costa Rica.
More information and other adventures: www.drmcdougall.com/adventure. Call 800-941-7111 or email
office@drmcdougall.com.
INDIA
Indian Vegan Festival Fri Sept 27 to Mon Sept 30 2013, Sthitaprajna Vegan Centre, Near: Yeljit,
Byndoor-576214, Udupi Dist., Karnataka, India. Sharing experiences on how to live a more healthy, happy and
meaningful life. Excursion on last day. More info: www.indianvegansociety.com/vegan-festival.html
MALAYSIA
41st IVU World Vegfest & 6th Asian Vegetarian Congress
Thurs Oct 3 - Mon Oct 7 2013 Kuala Lumpur, and Tues/Wed Oct 8 & 9 Penang, Malaysia
Proudly sponsored by Malaysian Vegetarian Society which promises a colorful festival among warm and friendly
people of many races and religions, in an inexpensive gastronomical paradise. See www.worldvegfest.org. Plus
THAILAND Post Vegfest trip to Southern Thailand starts Oct 10 to attend Thailand’s 10th Vegetarian Festival.
35
American Vegan
Nonprofit org.
U.S.
POSTAGE
PAID
VINELAND NJ
Permit No. 38
Published by
The American Vegan Society
A NONPROFIT EDUCATIONAL ORGANIZATION
56 Dinshah Lane PO Box 369
Malaga NJ 08328-0908
Ph: 856-694-2887 Fax: 856-694-2288
Permit can only be used by
Publisher at Vineland P.O.
CHANGE SERVICE REQUESTED
DATED MATERIAL
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See page 30
36

A Visit to Woodstock Farm Animal Sanctuary

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