New Mexico Vegan July 2018 by Arenas Nancy

The Future is Now Humanimal  Non-Human Animal  Planet

Volume 4  Issue 4 July 2018 For Vegans, Vegetarians, and the Veg Curious

Fight For Animal Rights (Advertisement)

Inside

Editor’s Note

Assistant Editor’s Note

Never Be Afraid…(Advertisemnt)

Pass the Vegan Foods to Stay Heart-Healthy

6-7

Every Child Needs Their Mother

Sprouting Compassion - Out and About

New Mexico Vegan VoIume 4 – Issue 4 July 2018 Editor: Nancy Arenas Assistant Editor: Arwen NMV Photographer: N. Arenas

Top Five Meat Alternatives

A HeartnSole, LLC publication

Did You See Us?

Recipe: Vegan Breakfast Quesadilla

25 Plant Based Calcium Sources

VEGAN SUMMER VACATION COOKING – SIMPLIFIED!

14-15

The Truth About Eating Animals

Photo Collage

Your Body is A Work of Art (Advertisement)

Go Vegan Get Started Tips & Tricks

19-20

Recipe: Homemade Vegan Sausages

NM Facts & Trivia

Resources

Calendar of Events

Advertising with NM Vegan

Vegan Iron Sources

Red & Green VegFest 2018 Theme and Schedule

Contributor

Page

Sheena (Ju Jitsu Sisterhood)

19-20

Chris Kalinich

14-15

Heather Moore

6-7

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The views and opinions, expressed by contributing-authors, in the New Mexico Vegan Magazine; may, or may not, represent the views and opinions, of New Mexico Vegan.

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Wow! What’s in a day?... amid the steady tick-tock of seconds, minutes, & hours …turning into days …then days into weeks, months, & seasons. Before you know it, you are looking back at years …and what was in those years? I bring this up, to remind ourselves, how important every second of our daily life is. Perhaps it is an exciting day; or, it could be a painful week. Whatever the …feelings… that make up our lives; let us be, not losers, but “winners.”

Don’t lose your life, by not appreciating each moment in each day. Make each of those moments count. Endeavor to maintain a sense of peace in what you do. Smile at the people you meet. Let those, whom you hold dear …know, right now… how much you care for them. Don’t leave things for tomorrow… as tomorrow is not guaranteed. Every time you engage in conversation about veganism; every opportunity you get, to --put up a flyer, post a message, wear compassionate “slogan-clothing,” sign a petition, and so forth-- is a time, that makes a difference. Do it… plant that seed of compassion. Don’t overlook your opportunities. I have a vegan kit, that I carry with me, at all times. It has: flyers, pamphlets, booklets, stickers, chalk, tape, push pins, etc. This ‘vegan kit’ helps me promote veganism everyday, every chance I get. I encourage you to do the same. Remember… what’s in a day -- is what you put in it, to win it. Livegan, -- Nancy

ASSISTANT EDITOR’S NOTE As a vegan individual, I am healthier and happier. Livegan, -- Arwen

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Dr. John Warner, the president of the American Heart Association (AHA), recently had a heart attack during the organization's scientific conference and had to have a stent inserted to open a clogged artery. This should be a wake-up call to Dr. Warner to consider going vegan, as the former president of the American College of Cardiology has done. While Warner can't do anything about his family history of heart disease, he can set an example for his loved ones—and everyone who looks to the AHA for advice—by eating healthy vegan foods rather than animal-based ones. Considering that the AHA recently released preliminary findings from a study suggesting that eating vegan foods is the best way to reduce your risk of heart failure, this would be a very sensible step in the right direction. (photo credit: Freeimages.com_Piku

Scientists with the AHA looked at data from five different dietary plans, including one that featured mostly plantbased foods. According to the organization's news release, people who consumed mostly fruits, vegetables and other vegan foods reduced their risk of heart failure by 42 percent, compared to people who ate fewer of these foods. Healthy vegan foods are also known to help reduce one's risk for heart disease, which can occur when high cholesterol levels—anything above 150—promote the buildup of cholesterol and fat in the arteries around the heart. Every time you consume 100 milligrams of cholesterol—think 4 ounces of beef or chicken, half an egg or 3 cups of cow's milk—you raise your cholesterol level by roughly five points. But vegan foods are naturally cholesterol-free and generally low in saturated fat, so simply consuming them can help you ward off heart disease. For every 1 percent that you decrease your blood cholesterol level, your risk of heart disease drops by 2 percent.

That's one reason why Dr. Kim A. Williams, the former head of the American College of Cardiology, went vegan in 2003. A blood test showed that his low-density lipoprotein (LDL) cholesterol—the "bad" kind that's associated with heart disease—had risen to 170, even though he thought he had been eating healthfully. He wasn't eating fried foods or a lot of dairy products, and he always stayed away from red meat, opting instead for chicken or fish. But then he did some research and found that eating chicken or fish isn’t healthful, either: A serving of skinless chicken is even higher in cholesterol than a serving of pork.

Williams began eating vegan foods instead of animal-based ones, and within six weeks, his LDL cholesterol level had fallen to 90. Now, he urges all his patients, and especially those with high blood pressure, to go vegan. Many other health experts also prescribe vegan foods to prevent heart disease, including Dr. William Castelli, the former director of the Framingham Heart Study; Dr. Caldwell Esselstyn, star of the popular documentary Forks Over Knives and author of Prevent and Reverse Heart Disease; and John McDougall, M.D., founder of the popular McDougall Program in California, just to name a few.

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Since so many leading medical experts are vegan, it makes sense for the rest of us to go vegan, too. And right now is a great time to start: A study published in an AHA journal indicates that heart attacks are more common around holidays, in part because people are consuming a larger quantity of unhealthy foods. So if you want to stay heart attack–free for the holidays—and the rest of the year—enjoy tasty vegan versions of your favorite foods. It will do your heart good.

Heather Moore is a senior writer for the PETA Foundation, 501 Front St., Norfolk, VA 23510; PETA.org. Her work has appeared in many popular publications, including The Washington Post, USA Today, The New York Times, and other top newspapers and magazines. In her free time, Heather enjoys watching Orioles baseball games, eating at vegan-friendly restaurants, and going to the beautiful beaches and botanical gardens in Sarasota, where she lives.

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Prep Time: 10 MINS Cook Time: 15 MINS Total Time: 25 MINS

Ingredients • • • • • • • • • • •

OLIVE OIL 1/2 ONION , DICED 1 RED BELL PEPPER , DICED 1 GREEN BELL PEPPER , DICED 1 BLOCK EXTRA FIRM TOFU , PRESSED & CRUMBLED INTO SMALL BITE-SIZED PIECES (*SEE NOTE) 1/2 TEASPOON TURMERIC 1/2 TEASPOON GARLIC POWDER 1/2 TEASPOON CUMIN POWDER 1 TEASPOON SEA SALT , MORE TO TASTE 1-2 CUPS VEGAN CHEESE SHREDS , MORE IF PREFERRED (OR HOMEMADE) 3-4 10-INCH TORTILLAS

Instructions 1. Heat 2-3 teaspoons of olive oil in a large skillet over medium heat. Add onions, red bell pepper, green bell pepper. Sprinkle with salt. Sauté for 5-6 minutes, until veggies are tender. Remove from pan and set aside. 2. Wipe out the same pan and return to stove on medium heat. Add 1 tablespoon olive oil & stir in turmeric, garlic powder & cumin, combine well. Now add crumbled tofu and sprinkle with salt. Toss to coat. Cook for 5-6 minutes, until heated through and lightly browned. Taste for seasoning and add more as needed. 3. Heat a separate large non-stick pan or griddle over medium heat. When heated, place one tortilla in the pan and heat for 30 seconds. Flip the tortilla and prepare to assemble. Add 1/4 cup cheese (or more) to half of the tortilla. Now add a layer of tofu eggs on top, then a layer of onions & peppers, and top with another 1/4 cup (or more) of cheese. Don't overfill. Fold over to close. 4. Lightly press down tortilla with the spatula. Cook for about 1 minute and flip. Cook other side for 1 1/2 minutes, or until cheese is melted & tortilla is lightly browned. Lightly press with spatula again. Be careful not to burn. Remove from pan. Place in oven on low heat to keep warm. Repeat process for remaining tortillas. Cut in half to serve.

Recipe Notes *Makes 3-4 quesadillas using 10-inch tortillas *Pressing Tofu: place a block of tofu on a paper towel lined plate, and wrap tofu in a few paper towels. Add another plate on top of tofu, and add a few cans of food on top, or a heavy book. Let it drain for 15 minutes. You can also press it overnight in the fridge to make it even quicker. I like to buy vacuum packed tofu that's pre-pressed and ready to cook, but not every store carries this though. I don't recommend the silken tofu in the tetra pak for this recipe, because the texture is too soft. *Prep time doesn't include tofu pressing time. *Optional topping ideas: Pico de gallo, Salsa, Vegan sour cream, Fresh-cut cilantro, Guacamole, Sliced avocado AUTHOR: MELISSA | VEGAN HUGGS

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VEGAN SUMMER VACATION COOKING – SIMPLIFIED! Chris Kalinich Summertime. It is the traditional season for vacations, and more people appear to be getting back to the great outdoors. Forbes magazine recently reported a significant uptick in people seeking wilderness escapes, especially for millennials who appear to be hiking, camping and exploring nature in droves to fill up their “experience tank”. This reconnection with nature may have many positive effects on well-being, allowing a rescue from the typical stressors of life and the permission to disengage from all things digital. Opportunities for mindfulness are available, so that both body and soul can slow down and focus, rather than be in constant hyperdrive from multi-tasking. Another beneficial aspect of visiting the wilderness? Cooking is typically performed in a new way…or perhaps a better phrase is “in an old way.” Whether backpacking, campfire camping or staying in an “off-the-grid” cabin, cooking in these settings often affects meal preparation and food choices. The obvious perks? There is no wondering if restaurants will have vegan options, nor paying inflated prices for sub-par food, because, well, creating the dining experience rests entirely on the individual. Think like Henry David Thoreau…simplify, simplify, simplify! Mumble this mantra when preparing for such a trip and specifically when organizing meals. Menu planning is a major key to the success of a pleasurable eating experience when cooking in “the great outdoors.” A person won’t (or sure shouldn’t) have access to a food processor or high-speed blender, so choose dishes that are easily prepared with a simple cutting board and knife and cooking pans that can be used on a campfire grill grate, a portable gas grill, or on top of a woodstove. Pack a “camp kitchen,” which can be as simple as a plastic tub or box that holds all the essential kitchen equipment. Opt for meals that are filling, since higher-energy activities are often undertaken, such as hiking, mountain biking, and swimming. Finally, the majority of the foods that make up the meals should be portable and not require a freezer. Think simple, yet hearty. Satiating but not stressful to prepare. Just like in the vegan pantry at home, stock basic essentials when packing your “outdoor” food: canned beans, bags of oatmeal and brown rice, boxes of pasta and seed crackers, along with jars of tomato sauce and pickled veggies. Soy curls and shelf-stable tofu are nice entrée staples. A menu list with daily meals is essential to keep organized and makes shopping for groceries efficient. Keep this list on hand for future excursions to avoid “reinventing the wheel” (or the “meals” in this matter). Consider preparing dishes that use less perishable vegetables, such as sweet potatoes, carrots, beets, red cabbage, squashes, peppers, corn, and avocados. Dried fruits,

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VEGAN SUMMER VACATION COOKING – SIMPLIFIED! Chris Kalinich along with nuts and seeds, are also wonderful for adding taste and texture variety, while doing double-duty as snacks for hiking. Plant-based milks are nice to have on hand, and many brands can be easily stored outside the fridge until opened. Prepare in advance containers of hummus, seed butters and nut butters for quick energy sources that can be slathered on tortillas or bread when a quick bite is needed. Spices are your friend in all matters of cooking, but they are essential for the yumminess factor to heighten food au naturel. Think basil, chili powder, cumin, oregano, paprika, and turmeric along with spice blends such as Italian Seasoning, Za’atar and garam masala. Olives, diced green chilies, roasted red peppers along with Dijon mustard and favorite vinegars can be used in varied combinations to create tasty dishes, spreads and salad dressings. Don’t forget cinnamon and ginger to go with that turmeric in the morning when topping a bowl of oats or wheat berries. Two sweeteners to pack in small quantities are molasses and maple syrup, since they work well in main dishes, salad dressings, breakfasts, and desserts. Finally, use this time of “outdoor” cooking and eating in mindful ways. Cutting veggies by hand is therapeutic. Enlist the help of others to enjoy social camaraderie while stirring chili or flipping vegetable shish kabobs on the grill. Relax and eat slowly when consuming the “veggies of labor”. Even the act of washing and drying the dishes can be pleasurable in this setting. Feel free to reminisce about the day or look forward to tomorrow’s next adventure. More importantly, just be in the moment. Remember, it is a vacation…so don’t hurry a thing. Because the simplified days of summertime will soon be vacation memories.

Chris Kalinich has her B.S. in Education and is a Main Street Vegan Academy Vegan Lifestyle Coach and Educator, a vegan culinary instructor, and a board member of Healthy World Sedona. As the owner of Plant 2 Platter, she provides personalized cooking classes in a health-focused, boutique-style format that allows her students to discover the joy of whole food, plant-based cooking. She provides presentations and cooking demos in her local community and enjoys teaching and motivating others on Facebook, YouTube & Instagram. Chris is a wife, mom and vegan outdoor enthusiast who loves living in two beautiful locations: Sedona, Arizona and Santa Barbara, California. Every summer, she and her husband escape to their off-the-grid cabin in southwestern Colorado.

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When shopping look for these logos.

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Go Vegan Get Started Tips & Tricks Sheena – JiuJitsu Sisterhood Being a vegan is easy with these tips and tricks to get you started! It’s okay that you don’t know how to eat to optimally fuel and nourish your body. Start by loving, appreciating and accepting yourself exactly as you are. Each day is a chance to change your beliefs, thoughts and eating which will guaranteed change your life. This lifestyle is especially recommended to anyone who is over thirty, experiencing a rut or plateau, depressed, empathetic or having a difficult time achieving their ideal weight. We’ve compiled this list to help you start on a journey towards better health in a plant-based paradise. To maximize your results share this article with the people you care about most and ask them to join you!

Stay Motivated: Think of the environmental resources you’ll save. The cute animals. Your rockin’ bod. Whatever will help inspire your spirit to keep going. Replace your Meat with Vegan Meat: This is a fun way to find comfort in your old favorites. Find Vegan Versions of Your Favorites: Take your regular recipes and turn them into a veganized version with relative ease like trying a flax egg or nutritional yeast instead of cheese. Upgrade to Tempeh: Basic Organic Tofu can’t compete with this fermented find. Treat Yourself with a Vegan Cruelty-Free Product: Choose from anything your heart desires (makeup, clothes, shoes, etc.) Prepare: Planners, Meal Prep, Visualizations. It all counts and it’s all worth it. Make Eating an Experience: You eat with your eyes first. Is it picture worthy food? Could it be on the cover of a magazine, it looks soo delicious? Call in Reinforcements: Supplement with B12, Vitamin D or a daily multi vitamin. Simple- Easy Recipes: Keep Basic Staples for Breakfast, Lunch, & Dinner. Use Versatile Ingredients. Clean Out your Kitchen: You can’t eat it if it’s not there ☺

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Go Vegan Get Started Tips & Tricks Sheena – JiuJitsu Sisterhood Find Substitutions: Chia, Flax, or Hemp Seeds. Nut Butters. Bananas. Applesauce. Educate Yourself: It’s the most empowering thing you can do for your diet. Get informed about just how many different creatures you’re consuming. Step outside of the kitchen and look at makeup, toiletries, and clothes. On your Mark, Get Set, Start Slow: Try for Meatless Monday or Vegan Weekends. *This is THE way to get the ones you love to go from Carnivore to Vegetarian. Most Anyone will entertain one day meatless. Support system: A friend, family member, or online community will get you through those questionable times. Eat Enough: Get Snacks – fruits, veggies, nuts, hummus. Keep it Clean: Don’t rely on Soy or Simple Carbohydrates. Processed Filler Soy and White Bread will only do you wrong. Milk It: This is an easy starting point. Grab a milk substitute and slowly swap until you’re no longer using milk. Create in the Kitchen: Opt for staying in and try something new to eat. Cooking your food automatically connects you to it and allows you to explore different spices and tastes.

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Prep Time - 20 mins Cook Time - 50 mins Total Time - 1 hr 10 mins

Ingredients • 1/2 tablespoon canola oil • 1/2 large white onion chopped • 1 garlic clove chopped • 1/2 teaspoon cumin seeds • 1/2 teaspoon fennel seeds • 1/4 cup cooked chickpeas • 1 tablespoon tomato paste • 1/8 teaspoon salt • 1/2 teaspoon thyme • 1/2 teaspoon smoked paprika • 1 tablespoon soy sauce • 1/4 cup sparkling water • 3/4 cup vital wheat gluten Instructions 1.In a large pan with canola oil, sautée the chopped onion and garlic cloves until soft. Add the cumin and fennel seeds. Let it cook for another minute until the spices are toasted. 2.In a food processor, add the chickpeas, onion-garlic-spices mixture, tomato paste, salt, thyme, smoked paprika, soy sauce, and sparkling water. Pulse until it’s saucy. Then add the vital wheat gluten and pulse again until it comes together in a ball. 3.Prepare a large pot (filled with a couple of inches of water) with a steaming basket and bring it to high heat. 4.Divide the seitan into 4 equal chunks. Roll and press the seitan into a sausage shape. Roll each sausage in parchment paper and aluminum foil (roll it tightly). Twist the ends so that the seitan is completely covered in foil. Add the seitan sausages into the steaming basket and let them steam for about 40 minutes, flipping them after 20 minutes. 5.Let them cool off a bit before removing the aluminum foil and parchment paper. 6.You can use them in various recipes (Hot Dogs, Corn Dogs, serve them with mashed potatoes etc.). To warm them up, cook them in a pan or contact griller. You can store them in the fridge for 3-4 days.

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What is New Mexico famous for? New Mexico is famous for: Roswell crash Southwestern cuisine Hatch chilies Skiing Civil War battles like Glorietta Pass Pueblos Art - Southwestern jewelry and pottery. Is New Mexico in the United States? New Mexico. New Mexico is a state in the United States of America. It is considered part of the American Southwest and is bordered by Texas to the east, Oklahoma to the northeast, Colorado to the north, and Arizona to the west. What is the capital of New Mexico? Santa Fe is the capital of New Mexico. The state of New Mexico is located in the south-western area of the United States. It is usually regarded as one of the Mountain States. Among the 50 states of America, New Mexico is the 5th largest in size.

Why is Santa Fe the Capital of New Mexico? Santa Fe was chosen as the site of the new capital because Pedro de Peralta wanted a location that was more secure and easily defensible. Plus the town had a good water supply and ample land for development.

What is the highest capital city in the U.S.? Santa Fe is the highest capital city in the United States at 7,000 feet above sea level.

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ABQ Vegan: http://www.meetup.com/ABQVEG/ Albuquerque Vegan and Vegetarian Parents: https://www.facebook.com/groups/323534174705753/ Otero Veg: http://cloudcroftvegans.com/index.html HeartnSole Spiritual Community: https://heartnsolerevna.wordpress.com/ Leaf: Taos Vegan Society: http://www.meetup.com/Taos-Vegan/ Santa Fe Vegan: http://www.meetup.com/Santa-Fe-Veg/photos/4704212/445478790/ Silver City NM Vegan Support Group: https://www.facebook.com/vegansupportgroup/ www.dancingwiththebars.wordpress.com

www.redandgreenvegan.wordpress.com

If you are vegan and offer cruelty-free services and products please let us know for possible inclusion in upcoming NM Vegan Magazines, please email us at welcome22day@gmail.com, on the subject line please write NMV Vegan Products & Services.

If you have an article that deals with veganism and would like to submit it for possible inclusion in an upcoming NM Vegan Magazine, please email us at welcome22day@gmail.com, on the subject line please write NMV Article.

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Dancing with the Bars – Every Thursday - 8:30AM – 9:15AM – Movement exercise program for balance and range of motion - Bear Canyon Senior Center, 4645 Pitt St NE, Albuquerque NM. For more information email heartnsole3@yahoo.com or call 505.332.0446. Fusion Dance one Sunday a month – 2:30p – Lloyd Shaw Dance Center. For more information email heartnsole3@yahoo.com or call 505.332.0446. Light vegan options served. HeartnSole LLC – Vegan Spirituality meeting once a month. For more information email heartnsole3@yahoo.com or call 505.332.0446. Cooking with Compassion one Sunday a month at Natural Grocers NE Heights at 12p. Free event. For more information email sproutingcompassion@outlook.com or call 505.332.0446.

HeartnSole LLC – Red & Green VegFest Albuquerque, The Future is Now. August 10, 2019 - For more information email heartnsole3@yahoo.com or call 505.332.0446.

If you have upcoming vegan events, and would like to include them here in our calendar; Send email to: welcome22day@gmail.com Please write on subject line: NMV COE. Thank you.

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August 10, 2019