New Mexico Vegan - November 2020

NewMexicoVegan November 2020

May Compassion For All Be Our New Norm

For Vegans, Vegetarians, and the Veg Curious

Enjoy your FREE complimentary copy

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.

Gender or Skin Color…(Advertisement)

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Inside

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Editor’s Note

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We Are Someone… (Advertisement)

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You Can Stop Eating Meat…. (Advertisement)

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Vegetables, Benefits Per Color

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How The Quarantine Turned Into The Opportunity Of A Lifetime

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Virtual Red & Green VegFest, Creating a New World Preview

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Resources

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I Have Been Inside…(Advertisement)

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New Mexico Facts & Trivia

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Photo Collage

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Thank You

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Recipe: Chocolate Peanut Butter Bar

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Vegan Snack

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My Goal Is To Participate at the 2021 World Masters Games

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Recipe: Peach Crisp Smoothie

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Reaching Out to Various Communities

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Healthy Nuts

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You Don’t Need To Eat Meat To Get Protein

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Meet Our Extended Family

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5 Ways To Make Comfort Foods More Nutritious

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Know That The Same Spark Of Life…(Advertisement)

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Revisit With Previous New Mexico Vegan Magazine Issues

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Happy Holidays

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Advertising with NM Vegan

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Recipe: Vegan Lentil Loaf With Gravy

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Recipe: Vegan Thanksgiving Casserole and Gravy

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Vegan Pulse (Advertisement

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Contributor

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Ramona Cadogan

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Bera Dordoni

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Victor Flores

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Tracey Kleber

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Carolina Schneider

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New Mexico Vegan Volume 6 – Issue 6 November 2020 Editor: Nancy Arenas NMV Photographer: N. Arenas

a HeartnSole, LLC publication

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‘TIS THE SEASON. Mmm… the colors of nature are beginning to change. And I see that 2020 is displaying, a uniquely beautiful colorscheme, as the air gets cooler, here in New Mexico, during this “blue-moon of the orange-pumpkin.” I enjoy feeling, and reminiscing-about, the seasons. Weather, is something we all do share, in common. There are many things which we do …not …share, in common. I have never walked on the moon, …some have. I have never been to the mile-deep bottom of the ocean, …some have. In this lifetime, I will not be a grand-father …some have been. (I am a grand-mother).

But one thing that we all share, all the time, is: air to breathe. Our “one & only atmosphere” is an invisible-fabric …the Sacred Spirit-Garment of Earth itself, wrapping all the way ‘round its galactic-body. My eye sees objects, on the other side of its ghostly transparency. I swing my hands swiftly through it …there is something there, …certainly, I feel it, …yet it is no obstacle to vision. I can gaze… through the air; across the wind; into other eyes, of trees and animals. Gentle-breezes do not “bump into me.” All that my body enacts, …through the night, and all day long, …is surrounded by the “dry-ocean” …that is the very sky, itself. Air is constantly moving out of our way, as we meander across Mother Earth. Our singular… shared… atmosphere, enwraps all of us, alike.

Things that we all share-in …are not “similar to unity” …they are unity …they are one-ness. That is the universal ideal, is it not? We are one spirit, one world, one mind, …funneling together, we humans, …like raindrops into a seed. To the heart of a certain seed, -the spiritual seed of non violence- we are beckoning the root to stand strongly; and, thrust us upward, toward the daily sun, …the sun of triumph.

2020 is more-than: another year to remember. 2020 is a fragrant FLOWER BUD, now enticing the world, to evolve away from the moorings of a bloody history. Soon, that flower bud -veganism- will fully blossom, and Earth will come to a new age, of joy and peace. A clean and happy conscience, will be the sweet smell in the air, …around the world …and through the universe. Meanwhile,… …duality, obviously, is on the stage of our play; & it can hurt. Our fate is to balance those …pairs of opposites.

One of my dual-challenges…?...human-food-customs, during celebrations, involve increased-violence to animals, as part of the celebration, itself. Celebrations = more eating = more slaughtering of animals. Our beloved celebrations, such as those now-near, on the calendar, remind me that, duality is not merely “obvious;” but, also, has profound “absurdity.” My usual peaceful-self, at these times, may feel its heart is being torn-in-two, suddenly, beyond my immediate control. But control it, I must; and as soon as possible. “Attitude” is priority number one. I must get right with myself, inside; so, I can be right with my outer activities. Now, having given an honorablemention to my own personal “pains of the heart” …I will move onward to the positive. I say, “Yes, I plan to enjoy the holidays, with a warm & happy heart. Happy ThanksLiving… Happy Holidays…and a Happy New Year.”

CORONA VIRUS. Covid-19 is still part of our lives. It is reminding us to seek and discover, that: “true-value” equals, the peace of unity, …one-ness. Like the air we all share; plants, animals and humans, are destined to “be common.” However, compassionate hearts are paramount; since we are navigating through uncharted waters. We do not have the whole-map. So, …we do not know… where we are going. Nonetheless, we must …go forward, …and with proper caution. What does it mean, “Go forward” …how? I feel, one way to “go-forward” is to: wear a mask. Not wearing a mask is “standing-still.” Getting sick and dying (due to stubborn selfishness), is “going-backwards.” Social distancing, is also “going-forward;” because, it is a risk-free way to objectively change-habits, and gain knowledge, thereby. If we could all adhere to these guidelines, we should be able to move-forward. Unfortunately, the world of humans, is divided on these issues; therefore, we are still in “lock down.”

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GETTING THROUGH THE WINTER HOLIDAYS?!?

Regarding loneliness, for those, who… live alone; or have been separated from a significant group (or person) …the answer seems to be… do that which many people, are already doing… “Don’t give up the holidays …celebrate them virtually …using the internet.” Do not despair. Get good-at: “virtual.” Do you need a little extra inspiration, to make it work for you? Explore these websites: www.letsroam.com; Hulu Watch Party; Netflix Party.

Livegan, -- Nancy.

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How The Quarantine Turned Into The Opportunity Of A Lifetime Tracey Kleber It's 2020. A year that has presented the world with countless challenges. The COVID-19 pandemic. Conflicts over racial injustice. Ongoing threats from climate change. And a food system that is increasingly being called into question for its cruelty and inefficiency. Not only did the pandemic originate at a live animal market, but outbreaks of the virus showed up around the world at meat processing plants, reinforcing the fact that the food industry in its current iteration is cruel for both animals and humans. And it's unsustainable for the planet.

I was riding out the quarantine at my home in Puglia, Southern Italy where the virus was not rampant, but threatening, nonetheless. And I remember thinking to myself this cannot be it. I still have things to accomplish. The world is at a tipping point. I must do something!

I am a vegan. An animal rights advocate. An environmentalist. I needed a project that would pull together these passions and allow me to make an impact in whatever time I have left on this planet. And it needed to be something that I could do during a pandemic.

And so, in May 2020...no time like the present...I decided to launch a new vegan advocacy organization.

Despite the craziness of starting a US-based non-profit from a house on a hill in Puglia, I did it! Toward A Vegan World was born!

Toward A Vegan World evolved out of my belief that embracing a vegan lifestyle is the most important step anyone can take as a good global citizen. And that should be an obvious choice, right? Today, more than ever, we have access to information about the animal suffering and environmental degradation associated with the consumption of animal products. Particularly given the circumstances in which we all find ourselves these days, who would not "go vegan"?

At the same time, however, I acknowledge that my perspective, my knowledge base and ultimately my choices are, for varied reasons, not yet shared by a vast majority of people in the world. And there is a huge opportunity to reach out to people and meet them where they are in their journeys.

In my heart you might say I am a "militant" vegan. But I realize that we can accomplish a lot through nonconfrontational engagement, working alongside all forms of activism, to win hearts and minds and palates.

Therefore, all of our Toward A Vegan World initiatives are designed to encourage trial of vegan products in a supportive and fun environment.... knowing that any step we can encourage is one in the right direction.

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How The Quarantine Turned Into The Opportunity Of A Lifetime-Cont’d Tracey Kleber This November we are very excited to announce the launch of our very first pilot initiative, “But I’m Not Vegan”, We will enroll non-vegans as participants to sample vegan products in their homes. We send them food and recipes and ask them to taste and report back their reactions with photos, videos and/or written testimonials.

And then we will share the content via our social media channels and website. We also encourage participants (and our vegan friends) to nominate others to participate in the program. Our hope is that we can convince people, who might not otherwise be inclined to do so, to incorporate more vegan food into their lives. And maybe, just maybe, a few of them will realize how easy (and delicious) going vegan can be and take even greater steps toward more sustainable and compassionate lifestyles.

As 2021 unfolds and the world opens up, we hope to implement more programs that afford us the opportunity to meet in person with people with whom we would like to share our mission. And we hope you’ll follow our efforts to make the world a little more vegan every day. For the animals, the planet and our health.

Please follow Toward A Vegan World on Instagram, Twitter and Facebook. Website coming soon!

Tracey Kleber Bio Tracey is a passionate "vegan for life" and a dedicated animal rights advocate. For decades, she has given her time and financial support to both local and global animal welfare organizations. She currently serves on the Advisory Committee for The Plant-Based Network (TV) and is a founding member of the Vegan Women's Leadership Network. Her commitment to broadening the adoption of veganism as a lifestyle through non-confrontational engagement inspired her founding of Toward A Vegan World.

Tracey has 30+ years’ experience in the for-profit and non-profit sectors. She has worked as a fundraiser for higher education at some of the leading universities in the US including the University of Pennsylvania and UCLA and as a fundraiser for environmental conservation with The Nature Conservancy’s Latin America Program. Her non-profit experience is combined with 12 years of work in the marketing/advertising industry, spending time with agencies both in the US and UK. Tracey holds a B.S. in Marketing from Lehigh University and a Certificate in Fundraising Management from the University of Pennsylvania. Tracey is currently living life as an American expat having moved from Los Angeles to Italy in 2016 and in late 2020 relocated to Scotland.

She's proud mom to her four rescued dogs, Natalia, Elisabetta, Mario and Luigi.

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ABQ Vegan: http://www.meetup.com/ABQVEG/ Albuquerque Vegan and Vegetarian Parents: https://www.facebook.com/groups/323534174705753/ Cooking with Compassion https://www.facebook.com/groups/1702731393294024/ Food Not Bombs ABQ https://www.facebook.com/fnbABQ/ HeartnSole Spiritual Community: https://heartnsolerevna.wordpress.com/ Leaf: Taos Vegan Society: http://www.meetup.com/Taos-Vegan/ New Mexico Vegan: https://newmexicovegan.wordpress.com/ Plant-Based Eating New Mexico: https://www.facebook.com/PBENM/?rc=p Positive Links http://www.thelinknm.com/ Red & Green VegFest Albuquerque: https://redandgreenvegfestabq.wordpress.com/

www.redandgreenvegan.wordpress.c om

Santa Fe Vegan: http://www.meetup.com/Santa-Fe-Veg/photos/4704212/445478790/ Santuario de Karuna: https://www.santuariodekaruna.org/ Vegan Pulse https://veganpulsetalk.blogspot.com/ www.facebook.com/veganpulse VIP (Vegans in the Park): https://www.facebook.com/events/363650444507091/

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.

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.

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1. In New Mexico, there are only about 17 people per square mile. There are many more sheep and cattle in the state than people.

2. New Mexico is bordered by Colorado in the north, Oklahoma and Texas in the east, Mexico in the south, and Arizona in the west. Its northwest corner touches Arizona, Utah, and Colorado, creating the only spot where four states meet.

3. New Mexico is home to black bears, bighorn sheep, cougars, coyotes, and what may be North America’s rarest mammal—the black-footed ferret. Black vultures, red-shouldered hawks, bright scarlet tanagers, and streak-backed orioles fly overhead, while amphibians such as the colorful western green toad, the barred tiger salamander, and the New Mexico whiptail lizard scurry underfoot.

4. New Mexico olive, piñon pine, Rio Grande cottonwood, and desert willow are a few of the trees that grow throughout the region.

5. New Mexico is the country’s top producer of perlite, a type of glass used in insulation and gardening 6. The Roswell UFO Museum—near a spot where some people claim a UFO crashed in 1947—lets visitors decide for themselves.

7. Famous New Mexicans include singer John Denver, amazon.com founder Jeff Bezos, and artist Georgia O’Keeffe.

8. New Mexico has 16.68 million acres of forestland.

9. Much of New Mexico’s landscape has been shaped by volcanic activity. Our state experienced over 700 eruptions during the last 5 million years.

10. In the course of the next 100 years, there is about a 1% chance of a volcano erupting in New Mexico.

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Thank You Bera Dordoni, N.D. ‘Thank you.’ Two very easy words to say. Do we say them often enough? When do we most often say them? I believe the majority of us show our gratitude when something wonderful happens in our lives. But what about the moments that bring us grief or confusion, pain or heartache, chaos or insecurity? We usually want to run away from those times because they’re not pleasant, but they are a part of life, whether we want them to be or not. It’s always in our response to those events that we have an opportunity to learn and grow from the experience.

I’ve found that circumstances will always present themselves, just waiting for a response. We always have a choice as to how we respond, and that choice brings back to us in kind a similar response.

What? Be conscious.

Simple laws of attraction. If I get annoyed at the bird that just pooped on my head as I was walking back from my garden, then I might miss the point the bird was trying to make. I believe I wasn’t paying attention or being conscious of my surroundings when that happened, and it stopped me dead in my tracks. If I hadn’t stopped at that moment, I would have missed the glorious tarantula that was walking across my path and would have most likely squished it, something that would have broken my heart. For that poop I am very grateful.

Every day now it appears most of us are getting more and more frustrated with what appears to be no end in sight to this pandemic. The violent protests are bringing nothing but more violence. Anger and lashing out at each other brings on more fear and hatred, and that only attracts more of the same to those who are in the midst of continuing to act out with hatred in their hearts. Am I happy that systemic racism exists? No. However, the world is waking up and realizing this situation does exist and hopefully now it will be addressed and eliminated. For that I am very grateful.

Although I feel like everyone else and wish with all my heart that the world could return to the normal of a year ago, I accept what is happening so that my life doesn’t play out as nothing but resistance. By accepting the current conditions, I am turning more to nature for answers and finding that animals and different life forms are constantly communicating with us when we ask for their guidance. Recently I was in my greenhouse meditating while watering the plants, and a butterfly landed on my hand to give me answers to the questions on which I was just meditating – once I listen to the winged beauty tell me to chill and relax, it flew off as though satisfied that I’d heard it and would comply. I did. At least for that moment. Paloma, a dog who was here visiting, let me know when I was getting too serious by writhing on her back asking for belly rubs. As soon as I started rubbing her belly I lightened up, let out a loud belly laugh, and my day was suddenly better. For that I am very grateful.

I think we all know that we learn much more from negative experiences than positive experiences, although we sure would like to have more of the latter. But life is school from the time we’re born until we depart this planet, and if we can allow our negative experiences to be lessons from which we learn and grow, then we are facing our challenges with positivity. I didn’t particularly enjoy the lesson I learned when I fell into a post hole, but I haven’t fallen into one since that fateful day when I knocked my hip out of the socket. Nor did I enjoy rupturing discs while lifting someone the wrong way. Both were major life lessons that made it clear to me that I wasn’t paying enough attention to what I was doing. Painful lessons, but I am grateful for them. It gave me the time to study in depth the lessons of the Hawaiian healing method called Ho’oponopono. We need to be conscious of our feelings, emotions, actions and thoughts at all times because what we are putting out into the universe with these feelings, emotions, actions and thoughts is what will come back to us in kind.

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Thank You – Cont’d Bera Dordoni, N.D. This month is when we all used to gather in the past with our families and friends to give thanks for all our blessings. More than ever I believe we all need to give thanks for those who have survived this terrible pandemic, and say prayers for those who didn’t. I’ve been hearing a lot of moaning and groaning about folks who can’t meet with their families this year due to the continued lockdowns, and it makes me sad that those who were with us last year will be isolated in their homes, some of them all alone.

I’m grateful that I will at least be able to meet with my family online and see what they created in their kitchens. My brothers in California both expressed a recent interest in learning to make vegan dishes so they can drop some weight and be healthier, so my sister and I held a Zoom session where we taught them to make some delicious plant-based cheese and burgers. I’m grateful that after many years of encouraging them to adopt a plant-based lifestyle they’re finally showing an interest in adopting a gentler way of living, especially since they both love animals. One of these brothers showed “Forks Over Knives” in the senior center where he works and said it seemed to make an impact. For that I am very grateful.

Many of my clients from across the world who seek alternative forms of health care haven’t been able to use my services this year due to their lockdown situations. As a result, we’ve been taking time to finish building rooms in our beautiful mountain setting for people who are looking for an escape from their isolation, a place where they can find the yummy, healthful vegan food that I provide. Recently we had a lovely vegan Unity minister from Santa Fe here for her 5-week sabbatical so she could focus on her Adventures in Consciousness program and meditate without fear of viral infection. And eat my food. For that I am very grateful.

The more we can all do our part to help eliminate fear, violence, anger, greed, jealousy and illness, the more we can all be part of the greater consciousness that is a big family. In advance, I give thanks for this gift in hopes that we can attract that to our lives. My hope is that this Thanksgiving, everyone feels they have much for which to be thankful, and that we all attract more of the same into our lives as we share all our gifts with those in need and those we love. Revising the words of noted author Victoria Moran from mainstreetvegan.net, let us all make lemonade out of this lemonic time.

Dr. Bera “The Wellness Whisperer” Dordoni, N.D. With over 35 years of serving as a vegan/vegetarian-oriented Naturopathic Doctor/nutritionist, Dr. Bera now focuses primarily on teaching Ho’oponopono in workshops and at retreats in her home in the Zuni mountains. She provides gourmet vegan meals and a relaxing stay where deer and wild turkeys play… as well as instruction in plant-based living, immune-system building and how to make the laws of attraction work for you. To learn more or book your stay, visit drberatlc.com or bastis.org, or call (505) 783-9001.

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My goal is to participate at the 2021 World Masters Games in Kansai Japan in the sport of Olympic weightlifting. I started weightlifting in 2013 and had my first competition in 2014. I competed in the sport to empower vegans, and the world. One can abstain from animal products from your life/diet to preserve their lives and still be strong doing it!!

I face some obstacles due my economic situation which has presented problems and I am looking for sponsorship and investors. Also. I am seeking employment opportunities to work with or for a holistic or vegan company who is seeking an educator with 27 years experience in the school system. I graduated with a Bachelors degree in biology and a masters in education. I have a personal training and vegan coaching background with success. At this point I find I can work online or in-person and if the right opportunity came along, I am willing to relocate‌for a great opportunity.

As a vegan Olympic lifter I have won gold medals in the United States and competed internationally, recently lifting at a local meet March 2020 where I closed into the national all-time record in the snatch at 57kg. This is 2kg away from breaking the record. At my first major competition I took a silver medal at the 2016 Masters Nationals in Olympic weightlifting.

Due to Covid-19 and our current state, I am hoping to find sponsors to help cover some of my costs such as, flight, transportation, hotel, food, physical therapy sessions and sports doctor to help keep me injury free. If anyone out there is interested in helping out, do contact me (I have provided links below.).

I would love to represent the USA at the 2021 World Masters Games in Kansai Japan and to further empower others to never give up on their dreams!!!!

Here are some links of my other accomplishments.

The articles below represent my wins in international competitions. I took the silver medal at the 2019 Masters World Cup in Olympic Weightlifting . The other article talks about my consecutive gold medals wins at the 2018,2019 Masters Pan Ams Games. https://www.greatveganathletes.com/news_articles/world-silver-for-vegan-lifter/ https://www.greatveganathletes.com/news_articles/gold-again-for-ramona/ I could be reached directly at ramonacadogan@mail.adelphi.edu if you want to connect with me.

GoFundMe: https://www.gofundme.com/f/vegan-ramona-2021-world-mastersgamesjapan?pc=fb_co_campmgmt_m&rcid=r01-16029438235bdad2a38d8db4ad0&utm_source=facebook&utm_medium=social&utm_campaign=p_lico%2Bsharesheet&fbclid=IwAR3NHna14P9wE7ok64Yx_Vv6y4YvTq1ioMnDyzEd_Ffmr4XUpb06ptoonbk FB: https://www.facebook.com/holisticvegan/about

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The last 7 days have been nonstop with Vegan Outreach's Vegan Food Aid program here in Albuquerque. Within four days of learning our friends at Food Forward in California had come through and with help of our community partners, we were able to receive 40,000lbs of fresh produce and get it out to various communities within hours of receiving the 53' truck! Thank you, Aly Bitsui, Christine Glidden, and MoGro Mobile Grocery (Josh and Shelby), for getting active right away in reaching out to various communities on the Navajo Nation and scheduling community leaders to come pick up all the produce and get it back to their people.

Thank you so much to our Albuquerque Vegan Food Aid leads, Hilaria P MartĂ­nez and her daughter! Your dedication and hard work is never ending! Thank you Uva Mason for coming out and staying all day to make sure families, that unexpectedly showed up, took what they needed.

Big thank you to Jonathan Bibiano and Carlos Miera for unloading and using pallet jack and forklift to make things move quicker! You all rocked it! Thank you, Elizabeth Bibiano from Vegos for chopping up some fruit and bringing some awesome tacos out to our team!

On Saturday, Hilaria also served 70 Albuquerque families with grocery staple bags and some of the produce from our shipment, despite assisting getting out 40k lbs of food out the day before!

Saturday night we also got a big donation from our friends at All Vegetarian Inc. Carlos and Hilaria got active again helping unload truck and sorting and storing product. These products have already gone out to many in our community thanks also to Lisa SH who helped distribute!

There is no denying there has been plenty of work for all of us in making all these activities happen, but Karla and I have been extremely thankful for the opportunities that have risen which have allowed us to reach so many people with the Vegan Food Aid program! In our region alone, we have now been able to reach over 9,000 people!

Thank you to all of our Vegan Outreach supporters and donors, who without, we could not do what we do!

Again, thank you everyone!!!

Thank you to Tina at the Street Food Institute for allowing us the space to make this happen and always supporting Vegan Outreach projects!

The Wednesday before this past Friday, we also sent out 100 fresh produce boxes, gallons of water and other staples to our community partners at Dine Introspective in Shiprock, NM getting more fresh food to the Navajo communities.

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Animals can feel empathy just like humans do. Empathy for each other, for us, and even for other species.

Elephants

1. Elephants are the world’s largest land mammals – and, aside from the great apes (humans, gorillas, chimpanzees, bonobos and orangutans) – the most intelligent.

2. Baby elephants are nursed on milk produced by their mothers, just like all other mammals.

3. They are vegetarians who love a good mouthful of grass.

4. Elephants communicate with one another using sound, touch and scent.

5. Elephants spend between 12 to 18 hours eating grass, plants and fruit every single day!

6. They also dig waterholes and create footpaths, literally changing the landscape around them!

7. Elephant family groups are very close. While they can’t exactly hug each other, elephants do wrap their trunks around younger relatives to reassure them and to greet each other they twine their trunks together.

8. Female elephants have the longest pregnancy of any mammal. It’s a lengthy 22 months before baby elephants are ready to be born!

9. Elephants make sounds that we can’t even hear. Some of their calls are so low, they are below the range of human hearing.

10. Elephants can recognize and distinguish human voices. They can tell the difference between human languages, male and female voices, friendly voices and those associated with danger.

11. They are highly sensitive and caring animals, and have been observed to express grief, compassion, altruism and play.

12. Elephants will pay respect to the bones of their dead by gently touching the skulls and tusks with their trunks and feet.

13. Elephants can recognize themselves using mirrors.

14. Being extremely sensitive creatures, elephants have been known to display behavior patterns like posttraumatic stress disorder and depression.

15. Female elephants spend their whole lives living in tight family groups with their female relatives. The eldest female normally leads the group.

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There is nothing like digging into a creamy bowl of mac & cheese on a rainy day. When you think of comfort foods, what comes to mind? If you thought of buttery mashed potatoes, cheesy spaghetti, and sweet apple pie, you’re not alone. Cooking with or for your family should be a pleasurable and fun activity and creating delicious meals for your loved ones is nonetheless satisfying (no pun intended).

While we may be spending more time at home in recent days, it’s easy to get carried away in the kitchen after digging into grandma’s old recipe book. However, although we believe food is pleasure, we also believe food is nourishment. So, why can’t we enjoy the meals you love, while nourishing your body with good-for-you foods that make you feel great?

Well, we’re here with five tips on how to add a healthy twist to comfort foods and make them the best versions of themselves. Try these practical ways to optimize the nutrition of your favorite dishes!

TIP #1: SNEAK IN SOME VEGGIES One easy way to add more fiber, vitamins and minerals to your traditional meals is by adding cooked, shredded or chopped vegetables into baked goods, pasta dishes, or blending veggies into sauces. But don’t worry, this doesn't mean you’ll be eating broccoli cookies, and we can guarantee your family won’t even notice it. There are various ways to add nutrient-rich veggies into your favorite meals, without compromising taste or texture.

PASTA SAUCES AND DIPS Add finely chopped veggies to any pasta sauce; make sure you cook them thoroughly.

Make vegetables the base of your pasta sauces (see below how to make alfredo sauce with cauliflower, and mac & cheese with carrots).

Use nuts or nut base (cough, JOI, cough) in traditional dip recipes to replace high-fat creams and cheeses. Try our French onion dip with veggies for an appetizer!

BAKED GOODS Try vegetable-rich baked goodies like zucchini muffins, carrot cake, pumpkin spice cookies, beetroot chocolate cupcakes, black bean, or sweet potato brownies!

Use egg replacements to lower the saturated fat in baked goods! To substitute one egg, you can use: ¼ cup applesauce (unsweetened), chia seeds or flax seeds! * * For each egg, mix 1 tablespoon of chia seeds OR 1 tablespoon of ground flax seeds with 3 tablespoons of water and let it sit until a gel form (about 5 minutes). Chia seeds and flax seeds are excellent sources of protein and omega-3 fatty acids!

RICE & MASHED POTATOES Try cauliflower rice (grated, cooked cauliflower) in place of, or mixed into your standard rice dish to boost nutrition!

Add chopped veggies to your rice (snow peas, broccoli, carrots, etc.)

Make mashed potatoes using sweet potatoes (rich vitamin A) or cauliflower (high in fiber and antioxidants).

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PASTA DISHES Try adding spiralized vegetables (zucchini, sweet potato, butternut squash) into your regular spaghetti; make sure to cook vegetable spirals thoroughly for a soft consistency.

Opt for whole wheat, brown lentil) in place of white pasta.

rice,

quinoa

or

legume-based

pasta

(black

bean,

chickpea,

If making lasagna, layer thinly sliced veggies in between your lasagna plates (zucchini and eggplant are great options) or mix in cooked spinach into the sauce.

TIP #2: GO FOR WHOLE GRAINS Refined grains such as white flour, white pasta, white rice, and white bread provide high amounts of carbohydrates with little fiber, meaning that the sugar from the carbohydrates gets absorbed quickly into your bloodstream, raising blood sugar levels and increasing fat storage. Overtime, consumption of refined carbohydrates can result in weight gain, type 2 diabetes, and heart complications. On the other hand, whole grains are known to help lower cholesterol levels, maintain a healthy weight and support digestive health. Here’s how you can easily increase whole grain while lower refined grains consumption: Swap white rice for brown rice, wild rice, quinoa, or barley (or if taking baby steps, mix the whole grain with your rice).

When using flour, try whole grain flours such as oat (simply blend oats into a fine powder) almond, chickpea, brown rice or buckwheat flours.

Opt for whole wheat, brown rice, quinoa, or legume-based pasta (black bean, chickpea, lentil) in place of white pasta.

TIP #3: SWITCH UP MEAT FOR PLANT PROTEINS Compared to animal proteins, plant proteins have no cholesterol, are significantly lower in fat, and are naturally high in fiber (animal protein has no fiber, by the way) and loaded with vitamins and minerals! There are many ways to implement plant proteins in your traditional “meaty” dishes: Bolognese sauce: use lentils, walnuts, tofu or mushrooms.

Chili: try vegetarian chili with kidney, black beans and pinto beans.

Tacos: use ground tofu, walnuts or lentils with taco seasoning.

Meatballs: try recipes using lentils, chickpeas or beans with oat flour and tomato paste.

Sloppy Joes: lentils with tomato sauce make a perfect meat-free sloppy joe alternative.

Burgers: try black bean or any veggie burger in place of your regular meat burger.

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TIP #4: SWEETEN IT UP WITH NATURAL SWEETENERS Whether you’re baking a cake or making your breakfast pancakes, sugar seems to be irreplaceable for those with a sweet tooth. Yes, we all love it, but refined sugar (whether in powder or liquid form) raises blood sugar levels and may result in many unwanted results when consumed in excess (think: weight gain, type 2 diabetes, heart disease, and some types of cancer). Therefore, it’s nice to know how to keep the sweetness in a more natural manner. Here are some great sugar replacements: Applesauce (unsweetened) Bananas (the riper the better) Blackstrap Molasses Dates (shout out to our friends at Just Date Syrup) Vegan Honey Lucuma Powder Monk Fruit Sweeteners Pure Maple Syrup

TIP #5: EMBRACE YOUR INNER CHEF It’s no surprise that homemade meals are usually more wholesome options than store-bought packaged foods.

That’s because at home, we are much more likely to use whole, unprocessed foods, and season it with natural spices, herbs and flavors. Plus, ready-prepared meals from a restaurant or a grocery store are usually heavy on the salt, fat, sugar, and artificial flavors (talking about you, MSG) that make for great taste, but are not the best for our health.

That’s why embracing your inner chef and preparing meals at home will do your body a great favor. If your cooking experience revolves around popping microwavable popcorn or adding hot water to ramen noodles, that’s ok. You can easily find quick and healthy recipes online (more like an encyclopedia of recipes) with only a few ingredients. If you’re a beginner, stock up on chopped onions, minced garlic, canned beans and dried herbs to make your cooking experience a little easier.

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A FEW OF OUR FAVORITES...

MACARONI & CHEESE THE TRADITIONAL: Requires whole milk, butter, and lots of cheddar cheese. Although it may taste delicious, these ingredients are high in saturated fats (the kind of fat we want to avoid) and increase levels of LDL-cholesterol (the “bad cholesterol”).

TRY THIS INSTEAD: Make a nut-based cheese (healthy fats that support heart health) instead of the regular cheese sauce. Try our vegan queso made with JOI or the recipe below for a nutrient-rich mac & cheese alternative.

Healthy Mac & Cheese Recipe Yields: 4 servings Ingredients: - 1 package of elbow or shell pasta (opt for whole grain version) - 2 medium peeled carrots, steamed or boiled until soft - ¼ cup JOI cashew nut base - ½ cup low-sodium vegetable broth - ¼ cup nutritional yeast - ½ teaspoon garlic powder - ¼ teaspoon onion powder - 1 tsp sea salt - Black pepper to taste

Directions: 1. Cook macaroni pasta according to package instructions.

2. Blend all the sauce ingredients until smooth. Adjust seasonings to taste as needed.

3. Pour mixture over macaroni pasta.

4. Optional: add shredded plant-based cheese and broil for 5-10 minutes.

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ALFREDO SAUCE THE TRADITIONAL: Requires heavy whipping cream, butter, egg yolk, and lots of cheese. As mentioned before, these foods are high in saturated fats, which raises cholesterol levels and promotes clogging of arteries, which can eventually cause heart complications.

TRY THIS INSTEAD: Use cauliflower as the base of your Alfredo sauce (high in fiber, antioxidants, and choline for brain health!) Then add raw cashews (soak first) or JOI cashew nut base for extra creaminess and healthy fats! Here’s a recipe worth trying: Healthy Alfredo Sauce Recipe Yields: 4 servings Ingredients: - 1 medium cauliflower (or 4 cups cauliflower florets) - 1/2 cup nut milk (use JOI milk for a more nutrient-rich option) - 1/4 cup nutritional yeast - 1 tbsp lemon juice - 1/2 tsp onion powder - 1/2 tsp garlic powder - 1 tsp sea salt - Black pepper to taste - 1 package pasta of preference Directions: 1. Cook cauliflower in a steamer basket or boil in water, until tender, about 15 minutes. Drain well.

2. Meanwhile, cook the pasta according to package instructions.

3. Add cooked cauliflower and remaining ingredients to a high-speed blender. Blend until smooth.

4. Heat cauliflower sauce over low-medium heat until hot and adjust seasonings as needed.

5. Serve over cooked pasta and garnish with fresh parsley or vegetables of choice!

Other healthy, nutrient-rich pasta sauces worth trying: Creamy Avocado Pasta Sauce Creamy Mushroom Sauce Romesco Penne Pasta.

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With all that said, it’s important to note that healthy changes to your eating habits should be made in small steps, so that they can be sustained over time. Every step towards a healthier lifestyle, no matter how small it may seem, is a step in the right direction. Whether you incorporate whole grains a few times a week, adopt “Meatless Monday” in your home, or add an extra serving of vegetables with your meals, make sure you keep adopting positive changes at your own pace, so that these changes can become habits, and habits can become long-term lifestyle choices! Now, let’s get to the kitchen and bake some date-sweetened blondies...shall we?

About Carolina Schneider: Originally from Brazil, Carolina moved to Florida to complete her Master of Science in Nutrition & Dietetics. She recently relocated to New York City to pursue her career as a registered dietitian in the health food industry. She is a Nutrition Consultant for JOI and one of our biggest fans! Carolina believes in the power of a whole-food, plant-based diet combined with physical activity for optimal health. Her favorite foods are dark chocolate and broccoli (preferably not together), and her favorite JOI recipe is the Golden Milk!

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To revisit previous issues go to: https://issuu.com/arenasnancy

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Prep Time 1 hour Cook Time 1 hour Total Time 2 hours Servings 4 people

Ingredients For the Vegan Lentil Loaf: 1.5 cups brown lentils 2 onions, chopped 2 large cloves of garlic, minced 2 tablespoons ground flax seeds 3/4 cup walnuts 1 large carrot, cut into small pieces 1 cup rolled oats 2 tablespoon tomato paste 1/3 cup + 1 tablespoon unsweetened almond or soy milk 2 teaspoons soy sauce 2 teaspoons oregano 2 teaspoons thyme 2 teaspoons rosemary 2 tablespoons fresh parsley, chopped salt black pepper For the Mashed Pumpkin and Sweet Potato Casserole: 1 small Hokkaido squash (about 35 oz), cut into small pieces 16 oz sweet potato, cut into small pieces 7 oz potatoes, cut into small pieces 3 tablespoons vegan margarine 1/4 cup rolled oats 1/4 cup walnuts or Brazil nuts, chopped salt pepper red pepper flakes

For the Vegan Gravy: 1 onion 1 carrot, cut into small pieces 2 celery stalks, chopped into small pieces 1 clove of garlic, minced 2 tablespoons tomato paste 1 tablespoon flour 1/3 cup dry red wine (use a vegan brand) 1 1/4 cups vegetable broth 1/2 teaspoon oregano 1 teaspoon paprika powder 1/2 teaspoon rosemary salt black pepper For the Cranberry Pear Sauce: 1 cup cranberries 2 tablespoons coconut or brown sugar 2 pears, cut into medium-sized chunks 3/4 cup water 1/4 teaspoon ground ginger 1 can pear halves

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Instructions Lentil Loaf: •First, cook the lentils according to the instructions on the package. Then put about 6 tablespoons of the cooked lentils aside. You'll need them later on to give the lentil loaf a bit more texture. Sauté the onion and garlic for about 2 minutes. Then add the chopped carrots and cook them for another 3 minutes. Put all ingredients except the spices into a blender or food processor and blend until you have a sticky but chunky mixture. It's very important that you make sure to not overdo it, so you still got some texture.

•Add the remaining lentils and season with thyme, oregano, salt, pepper, and fresh parsley.

•Place the mixture into a loaf pan lined with parchment paper. Make sure to let the parchment paper overlap the loaf pan, so it's easier to remove the lentil loaf once it's done. Bake the vegan meat loaf for 60 minutes at 350°F. Let the lentil loaf cool down for a bit in the loaf pan before serving it.

•I highly recommend making the lentil loaf the night before and reheating it on the next day (at 350°F for about 20 minutes). This way it will be much firmer.

Pumpkin and Sweet Potato Mash: •In the meantime, make the pumpkin and sweet potato mash. Cut both into small cubes and cook for about 10-15 minutes or until soft. Mash with a potato masher and add the vegan margarine, salt, pepper, and a pinch of nutmeg.

•For the nut-oat topping, chop the walnuts or Brazil nuts into small chunks and roast them in a small pan for about 2 minutes. Then add the oats and some more vegan margarine. Season with salt, pepper, and red pepper flakes. Pour the mashed sweet potato and pumpkin into a baking dish and sprinkle with the nut-oat topping. Bake for 15 minutes at 350 °F.I highly recommend making this lentil loaf the night before and storing it in the fridge overnight. This way it will be much firmer and all you have to do on the next day is reheating it in the oven for 20 minutes at 350 °F. Vegan Gravy: •Sauté the onion and the garlic for about 2-3 minutes. Then add the carrots and the celery and cook for another 3 minutes. Stir in the tomato paste and cook until it becomes slightly brown. Then stir in the flour and deglaze with red wine. Allow to evaporate. Then add the vegetable broth. Season with oregano, paprika powder, rosemary, salt, and pepper.

•Reduce the heat and simmer for 25 minutes. Pour the gravy through a sieve using a ladle. Put it back into the pot, so you can heat it up once the rest is ready to eat.

Cranberry Pear Sauce: •For the cranberry pear sauce, cut the pears into medium-sized cubes. Put them into a small saucepan together with the cranberries.

•Add the water and coconut or brown sugar and cook for about 15 minutes until the cranberries are popped and the pears are soft. To give it some more flavor, add some ground ginger. The sauce is supposed to thicken to a jam-like consistency. Serve the cranberry pear sauce in canned pear halves.

Notes •You can easily make the lentil loaf ahead. I always love preparing at least some parts of the holiday meals ahead. Just put it in the oven to reheat before you're serving it.

•The lentil loaf is also really delicious with fettuccine and mushroom gravy. Or it can be enjoyed cold with a salad or on a sandwich.

•You want a sticky but still chunky mixture for the lentil loaf. It's very important that you make sure to not overdo it, so you still got some texture. So don't blend it for too long!

•Make sure to let this lentil loaf cool down for a bit in the loaf pan before you slice it. This way it can firm up a bit.

•I highly recommend making this lentil loaf the night before and storing it in the fridge overnight. This way it will be much firmer and all you have to do on the next day is reheating it in the oven for 20 minutes at 350 °F. •Properly stored it will keep up to 5 days in the fridge and 8 weeks in the freezer.

•If you want, you could also wrap this lentil loaf in puff pastry. Just prepare the loaf the day before and on the next day wrap it in storebought vegan puff pastry and place it on a baking sheet lined with parchment paper. Bake it for 30 minutes at 350 °F.

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Vegan Thanksgiving Casserole Prep Time15 minutes Cook Time1 hour Total Time1 hour 15 minutes Servings 6 servings

Ingredients •1 10 oz [283 g] bag vegan stuffing (*use gluten-free) •2 cups 340 g mixed cauliflower, broccoli and carrots (or 1 [12 oz/340g] bag frozen California mix) •½ cup 124 g green peas •½ cup 82 g corn kernels •2 cups 480 g **chickpeas, *crumbled tempeh or vegan meat-free chicken •1 teaspoon rubbed sage •1 teaspoon thyme •½ teaspoon salt •½ teaspoon rosemary •¼ teaspoon pepper •3 cups 708 g vegan gravy Instructions •Preheat the oven to 350°F (177°C) and either oil an 8.5" x 11" (21 x 28 cm) pan or ***line with parchment paper.

•Cook the stuffing according to the directions on the package (***leave out the oil for oil-free). Set aside to cool.

•Spread the mixed vegetables, peas, corn and protein of your choice evenly across the pan. One by one, measure out the herbs, salt and pepper and sprinkle over the pan.

•Top the veggies with gravy as evenly as you can, then put the stuffing on top.

•Cover with foil, place pan on a baking sheet to catch drips and bake for 45 minutes.

•Uncover, then bake for 15 more minutes.

•Serve with extra gravy on the side if you'd like.

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