Quinoa - Vegan Lifestyle Magazine

vegan lifestyle magazine

the great milk debate

buffalo cauliflower tacos your best burger ever

On the Cover

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Savory black bean

and quinoa burger that will have your mouth watering.

8

If milk comes from a

plant, can you still call

it milk? Not according to dairy farmers.

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Taco Tuesday! Buffalo cauliflower tacos.

A unique pair that you can’t put down!

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Quinoa • vegan lifestyle magazine • Spring 2018

Editor Charles Roper

Art Director Claudia Hayes

Director of Photography

Kathy Willey

Assosciate Photo Editor

Jenna Dominus

Senior Designer Deb Dimson

Designer Stacey Kellner

Copy Chief Daniel Rodrigo

Copy Editor Jonathan Anderson

Copy Editor

Mark Kellner

Editorial Assistant Patty Brinn

Inside Black bean quinoa burger

p4

Buffalo cauliflower tacos

p12

Texas caviar

p6

Vegan shopping on a budget

p14

Cinnamon rolls anyone will love p7 Got almond milk?

Style guide p16

p8

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Here’s a delicious veggie burger you can whip up from scratch.

Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor.

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Quinoa • vegan lifestyle magazine • Spring 2018

Stash a few in the freezer for busy weeknight meals. Or, for super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.

Black Bean-Quinoa Burger Preparation Stir together quinoa and 1 ½ cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1½ cups cooked quinoa.)

Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ cup black beans, garlic, steak seasoning, and 1½ cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining ¾ cup black beans. Season with salt and pepper, if desired, and cool.

Preheat oven to 350°F, and coat baking sheet with cooking spray. Shape bean mixture into 8 patties, and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

Ingredients 1/2 cup quinoa 1 small onion, finely chopped 6 oil-packed sun-dried tomatoes, drained and finely chopped

1 1/2 cups cooked black beans, or 1 15-oz. can black beans rinsed and drained, divided

2 cloves garlic, minced 2 tsp. dried steak seasoning 8 whole-grain hamburger buns

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Texas Caviar Ingredients 1/2 cup red onion diced

3 tablespoons lime juice

1/2 cup green bell pepper diced

3 tablespoons red wine vinegar

1/2 cup red bell pepper diced

2 1/2 teaspoons ground cumin

1/2 - 1 jalapeño peppers diced, seeded/deveined

1/4 teaspoon freshly ground black pepper

for a less spicy dip

2 teaspoons salt + more to taste

4 cloves garlic minced 1 pint cherry tomatoes quartered 1/2 cup cilantro minced 1 (15 oz) can black beans drained and rinsed 1 (15 oz) can black-eyed peas drained and rinsed 1 (15 oz) can corn drained and rinsed 1/4 cup olive oil

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Quinoa • vegan lifestyle magazine • Spring 2018

Preparation Stir all ingredients together in a large bowl. Taste and adjust seasonings as needed. Cover and store in fridge until ready to serve. Serve with chips!

Cinnamon Rolls Preparation In a large sauce pan, heat the almond milk and 3 Tbsp

Starting at one end, tightly roll up the dough and situ-

Earth Balance until melted, never reaching boiling. Re- ate seam side down. Then with a serrated knife, cut the move from heat and let cool to 110 degrees F or the tem- dough into 1.5 - 2 inch sections and position in a well-butperature of bath water. It should be warm but not too hot tered 8x8-inch square or comparable sized round pan or it will kill the yeast.

(you should have about 10 rolls). Brush with remaining

Transfer mixture to a large mixing bowl and sprinkle on 2 Tbsp Earth Balance and cover with plastic wrap. Set on yeast. Let activate for 10 minutes. Then add 1 Tbsp sugar top of the oven to let rise again while you preheat oven and the salt and stir.

to 350 degrees F.

Next add in flour 1/2 cup at a time, stirring as you go (you Once the oven is hot, bake rolls for 25-30 minutes or unmay not add it all). The dough will be sticky. When it is til slightly golden brown. Let cool for a few minutes and too thick to stir, transfer to a lightly floured surface and then serve immediately. knead for a minute or so until it forms a loose ball. Rinse your mixing bowl out, coat it with canola or grapeseed oil, and add your dough ball back in. Cover with plastic wrap and set in a warm place to rise for about 1 hour, or until doubled in size.

Ingredients

1 packet instant (or rapid-rise) yeast (2 1/4 tsp) 1 cup unsweetened plain almond milk 1/2 cup Earth balance (vegan butter), divided 1/4 tsp salt

On a lightly floured surface, roll out the dough into a thin 3 cups unbleached all-purpose flour rectangle. Brush with 3 Tbsp melted Earth Balance and

1 1/2 tsp ground cinnamon

top with 1/4 cup sugar and 1/2 - 1 Tbsp cinnamon

1/4 cup + 1 Tbsp organic cane sugar, divided 7

Got Almond Milk?

Dairy Farms Protest Milk Label on Nondairy Drinks Anahad O’Connorfeb

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Quinoa • vegan lifestyle magazine • Spring 2018

Facing growing competition from dairy alternatives like

cretion” obtained by milking “one or more healthy cows.”

ers are fighting back, with an assist from Congress. Their

Democrat of Vermont, and Senator Tammy Baldwin,

almond, soy and coconut milk, the nation’s dairy farm- Proposed legislation from Representative Peter Welch,

goal: to stop companies from calling their plant-based Democrat of Wisconsin, a state known for its cheese,

products yogurt, milk or cheese. Dairy farmers say the suggests a slightly broader definition. Their bill would repractice misleads consumers into thinking that nondairy milk is nutritionally similar to cow’s milk.

quire the F.D.A. to target milk, yogurt and cheese products that do not contain milk from “hooved mammals.”

A bipartisan group of 32 members of Congress is ask- “The bottom line for us is that milk is defined by the ing the Food and Drug Administration to crack down

on companies that call plant-based beverages “milk.”

They say F.D.A. regulations define milk as a “lacteal se-

F.D.A., and we’re saying to the F.D.A.: Enforce your definition,” Mr. Welch said.

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But critics say consumers know exactly what they are

Experts say sales of almond milk are surging for a num-

dairy milk. “There’s no cow on any of these containers of

over concerns about animal welfare and the environ-

buying when they choose almond or soy milk instead of almond milk or soy milk,” said Michele Simon, executive

ber of reasons. The dairy industry has come under fire mental impact of livestock, which contributes to air

director of the Plant Based Foods Association, a trade and water pollution. Almond production has an envigroup representing 70 companies. “No one is trying to

ronmental impact as well: Most of the world’s almonds

alternative for people who are looking for that option.”

have been accused of diverting dwindling groundwa-

fool consumers. All they’re trying to do is create a better come from drought-stricken California, where farmers

And what about other nondairy products with dairy

names? Will milk of magnesia, cocoa butter, cream of

wheat and peanut butter have to change their names as well?

In recent years, dairy milk alternatives made from al-

monds, soy, cashews and coconuts have exploded in popularity. Many people consider them more nutri-

tious than cow’s milk. Some people buy them because they have a milk allergy or lactose intolerance. Others choose them for environmental reasons or because they want a vegan diet. And some just like the taste.

Cow’s milk was once one of America’s most iconic bev-

erages. But Americans are drinking less of it. Americans drink 37 percent less milk today than they did in 1970,

according to the Department of Agriculture. Dairy milk

ter reserves to their almond orchards, and producing

just 16 almonds requires an estimated 15.3 gallons of

water. But ultimately the environmental impact of pro-

“ I n recent years, dairy milk alternatives made from almonds, soy, cashews and coconuts have exploded in popularity” ducing cow’s milk in areas where almonds are grown

would be far worse, said David Zetland, an assistant

sales tumbled to $12 billion last year, down 20 percent professor of economics at Leiden University College from $15 billion in 2011. Part of the reason is that people in the Netherlands and the author of “Living With switched to other beverages, such as soft drinks, fruit Water Scarcity.” juices, bottled water and soy and almond milk. Mintel, a market research firm, found that negative health per- Many consumers also consider almond milk a healthier ceptions were driving the decline in sales of cow’s milk.

Plant-based milks, with brand names like Almond

alternative to cow’s milk. The dairy industry says that’s not true. They point out that milk has nine essential nu-

trients that are necessary for good health, like calcium, Breeze and Silk, are sold in the dairy aisle and still rep- vitamin D, vitamin B12 and potassium. The industry has resent a fraction of the beverage market, but they are also created ads claiming that milk has up to eight times growing in popularity. According to Nielsen, sales of as much protein as almond milk and fewer ingredients plant-based milks have surged to $1.4 billion from $900 and additives. Some brands of soy and almond milk do million in 2012.

Much of the growth in plant-based milk has come from the rising popularity of almond milk. Last year, Starbucks, the

contain large amounts of added sugar. But they also come in unsweetened varieties with zero sugar, and some are fortified with calcium, B12 and other nutrients.

world’s largest coffee chain, announced that it would be- There is also debate over the nutritional merits of cow’s gin offering almond milk to lighten its espresso drinks, to milk. In 2013, for example, two of the country’s top numeet customer demand. The chain said it was one of the trition experts, Walter Willett and David Ludwig, both most-requested customer suggestions of all time. at Harvard, published an editorial in JAMA Pediatrics

arguing that healthy adults who get plenty of vegetables, nuts and protein in their diets may not get any extra

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Quinoa • vegan lifestyle magazine • Spring 2018

benefit from cow’s milk. They also raised concerns about In another lawsuit in 2015, another Federal District

exposure to hormones in milk and high levels of added Court judge in California, Vince Chhabria, rejected sugar in the chocolate milk served in many schools.

As the dairy industry continues to press its case, producers of nondairy milks are fighting back. The Plant

a similar claim that consumers could be misled into thinking that soy milk and cow’s milk were nutritionally equivalent.

Based Foods Association sent letters to the F.D.A. stat- “A reasonable consumer,” he wrote, “would not assume ing that plant-based milks were properly labeled with that two distinct products have the same nutritional their “common or usual” names. A petition from the content; if the consumer cared about the nutritional Good Food Institute opposing the dairy labeling legis- content, she would consult the label.” lation has garnered more than 41,000 signatures.

One place the dairy industry has always found support

“Don’t they have better things to do than to care about is in Washington. The industry has spent millions of dol-

what a product is called?” asked Miyoko Schinner, the

lars lobbying the federal government, which strongly en-

chief executive of Miyoko’s Kitchen, which sells popular courages Americans to drink plenty of milk. The governnut-based cheeses and butters at almost 2,000 stores ment’s dietary guidelines recommend that Americans

nationwide. “The only reason they would care is be- consume up to three cups of low-fat milk or dairy prodcause they’re protecting their special interests.”

Marsha Cohen, an expert on food and drug law at the Uni-

ucts each day, saying it contains many essential nutrients such as protein, calcium, vitamin D and potassium.

versity of California, Hastings College of the Law, said that Senator Baldwin of Wisconsin said that one of the rea-

the dairy industry faces an uphill battle. She said the gov- sons she introduced the Dairy Pride Act was that her ernment’s definitions for milk and other foods — known as dairy-farmer constituents wrote to her with their con“standards of identity” — are intended primarily to protect

cerns. Among those was Janet Clark, a third-generation

consumers from financial harm, such as being duped into dairy farmer who runs Vision Aire Farms about 80 miles

buying cheap or imitation foods masquerading as more north of Milwaukee. Ms. Clark said that she and her famexpensive ones. She noted that the F.D.A. recently al- ily have struggled as milk prices have slumped and the

lowed the company Hampton Creek to call its vegan may- costs of operating their farm have risen. She says that onnaise substitute “Just Mayo,” even though the F.D.A.’s plant-based products are unfairly profiting from the legal definition of mayonnaise states that the condiment must contain eggs.

The debate over what can and can’t be called milk already has played out in courts, with judges so far

name and reputation of cow’s milk.

“We set a high standard for the milk we produce,” she

said. “Milk has already been defined as coming from a

dairy animal. We just want that to be enforced in the

siding with the plant-based milk industry. In 2013, marketing in supermarkets — that what is being called Judge Samuel Conti of Federal District Court in San

Francisco, dismissed a proposed class-action lawsuit that claimed that almond, coconut and soy milk were

mislabeled because they do not come from cows.

Judge Conti said the claim “stretches the bounds of

credulity,” and that it was “simply implausible that a

milk comes from a dairy animal.”

This article was published in the New York Times https:// www.nytimes.com/2017/02/13/well/eat/got-almond-

milk-dairy-farms-protest-milk-label-on-nondairy-drinks. html?rref=collection%2Ftimestopic%2FVeganism

reasonable consumer would mistake a product like soy milk or almond milk with dairy milk from a cow.”

He said the lawsuit was reminiscent of an earlier case in which a woman claimed she was misled by Cap’n

Crunch’s Crunch Berries cereal because she thought it contained real fruit (that case was thrown out).

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Quinoa • vegan lifestyle magazine • Spring 2018

Buffalo Cauliflower Tacos Preparation

Ingredients

Preheat oven to 425 degrees and line a baking sheet

1/2 head cauliflower, cut into bite sized pieces

with foil.

4 tsp olive oil

In a large bowl combine cauliflower, olive oil, garlic

1 tsp garlic powder

powder, chili powder, pepper and 1/4 cup of buffalo sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway.

Five minutes before the cauliflower is done cooking, heat up the remaining buffalo sauce in a saucepan or in the microwave.

Remove cauliflower from the oven and place it back in

1 tsp chili powder 3/4 cup buffalo sauce pepper to taste 8 taco-sized flour tortillas romaine lettuce, chopped into strips 1 avocado cilantro or green onion

the bowl. Add remaining heated buffalo sauce and stir to combine.

To assemble tacos, load each tortilla with romaine, avocado and cauliflower. Drizzle with ranch and top with cilantro or green onions.

These buffalo cauliflower tacos are a twist on a classic. They can easily be made ahead of time, stored in the fridge, and quickly re-baked in the toaster oven for an easy weeknight meal. All you’ll need is one bite and you’ll be hooked!

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Vegan Shopping on a Budget Veganism can easily be tailored to fit into most peo- area, I suggest shopping all of their sales. This can be ple’s lives, regardless of income. It’s a myth that eat- time consuming, but it can be really worth it. Learn if ing a vegan diet is expensive by nature. In fact, vegan

your grocery store has a customer appreciation day, a

living and eating. Many of the foods considered to be

day out of the month – it may be different depending

able – grains, beans, seeds, and legumes are all good

day for the best selection if there are specific sale items

your vegan lifestyle, here are some ideas to help you

Organic vs. Non-Organic

diets in particular are very accommodating to budget lot of stores offer 10-15% off your entire purchase one

staples in a typical, healthy vegan diet are very afford- on your location and store. Try to get there earlier in the examples. Regardless of how you choose to structure save money while you’re shopping!

Comparing Prices Most grocery stores display the unit price for each item, but a lot of grocery stores also display the price per

weight for items. Use this to compare prices between brands and different sizes of products. If your grocery

store doesn’t list price per weight, consider using a cal-

you want to pick up.

Whether you choose to buy organic or not is up to you. In

general, organic foods tend to be more expensive. If you

don’t usually buy organic produce, make sure you check out the organic section anyways. When organic produce goes on sale it can be cheaper than non-organic.

Consider Wholesale Memberships

culator to compare prices. Often times, the “cheaper” Paying for a membership at a wholesaler such as Costco can be very worth it, even for a single person or small option can turn out to be more expensive by weight.

Produce: Fresh vs. Frozen If you’re into making smoothies, adding fruit to oatmeal, or baking with fruit, consider buying frozen fruit. Frozen produce isn’t always cheaper, so make sure you’re

being thorough with your price comparisons. If you come across a great deal on fresh produce, stock up

and freeze it. This works great with berries, bananas, and other fruit for use in smoothies. Remember, frozen

family you can still save a lot of money. Before purchasing a membership, try to find someone who already has one and go in with them, this will give you a good idea of

whether or not it will be worth it for you. If you’re shopping for only 1 or 2 people, focus on buying non-perishable and far-dated items to prevent wastage. Costco

memberships are around $50 Canadian for one year but

you will save well over that amount if you’re organized with your shopping.

produce usually contains more nutrients then fresh pro-

Grocery Store Markdowns

ripeness and will not lose nutrients during transport to

Take advantage of 25% and 50% markdowns, always

duce – this is because the product is frozen at its peak

your grocery store. It is a misconception that nutrients make sure to cruise by those areas in your grocery store to check for good deals. Find out when things are are somehow lost during the freezing process.

Compare Grocery Stores Always check the flyers of all your nearby grocery stores online, and build your shopping list from there. If you

happen to live somewhere where there are a few grocery stores to choose from that are located in the same 14

Quinoa • vegan lifestyle magazine • Spring 2018

marked down, some places do markdowns in the eve-

nings and you can pick them up before the store closes, and some put out their markdowns early in the morning so you’ll want to try and get there right after the

store opens. My grocery store puts out a large display of discount bakery products every morning, I use this

as an opportunity to stock my freezer with whole grain sure to use them quickly, or freeze them (if appropriate.)

breads, bagels, wraps, etc. Vegans living in cities and Consider making your own vegan burgers, they’re very rural areas with a smaller vegetarian/vegan community may find that vegan specialty foods and substitutes are

cheap to make, more nutritious and fresh than most

store bought veggie burgers. You can easily form our

more expensive. Luckily, this also means a slower turn- Vegetable Lentil Loaf recipe into veggie patties and

over rate on these products and more frequent oppor- cook them in a skillet – cheap and super nutritious! tunities for markdowns. Take a quick peak at the dates

of items on the shelf, if something is out-dating in a few days and there’s still a lot of stock left you can try coming back a couple of days later. Pay attention to find out how many days prior to the Best Before date that items are marked down or put on clearance.

Make Your Own Convenience Meals

Build Your Diet Around Whole Foods Fruits and Vegetables – Buy in season and on sale pro-

duce, stock up on good deals and preserve any extras by freezing them. Watch for sales and markdowns in the frozen aisle and stock up when you see fit.

Grains – Rely on store-brands and economy sized bags/

Prepackaged foods are often more expensive than pre- boxes of brown rice and whole wheat pasta. For baked

paring your own food from scratch. By being prepared goods – find good deals, sales, 25-50% markdowns and and cooking for yourself you can easily save a lot of

take advantage by stocking up and freezing them – this

money. Preparing your own meals also allows you to be is cost-effective and won’t result in wastage because

“ Veganism can easily be tailored to fit into most people’s lives, regardless of income.” aware of exactly what’s in your food. If you often find

yourself needing to pick up convenience foods, con-

sider buying an insulated lunch box and making your own meals and snacks to take with you. An even more

budget friendly option is to use a reusable grocery bag

for a lunch bag. Keep your food cold by freezing one or

you can thaw only what you need for the next day or

two. I keep all of my bread, wraps, English muffins, ba-

gels, etc. in my freezer and just take out what I need on a daily basis.

Beans & Legumes – Dried beans and legumes are usually very affordable. You can also use canned beans or

legumes for convenience. They’re a little more expensive, but still a very viable option for a budget vegan

diet. When it comes to canned goods, look for low-sodium options whenever possible. Tofu is also very budget-friendly and is a fresh product. Keep an eye out for

mark downs as tofu can be frozen too, the texture will be-

come a little bit chewier which is good for using tofu as a substitute for ground beef in recipes like chili or pasta.

two water bottles and throwing them in with your lunch, Nuts & Seeds – Nuts and seeds can be purchased in later in the day your lunch will still be cool and you’ll bulk or packaged. It’s usually best to go with the largest have ice cold water to drink.

Limit Vegan Substitutes I often find that a lot of packaged vegan meat and cheese substitutes are similarly priced compared to

their non-vegan counterparts of medium quality. However, they’re often the items that cost the most compared to their volume. Watch for sales, or close-dated

items that are discounted, and pick up these items then.

available package, provided you know that you will fin-

ish the product before it expires. Nuts and seeds freeze

very well, so I suggest that you freeze most of what you won’t use right away and keep a small amount at room temp for you to consume.

This article originally appeared on ilovevegan.com http://www.ilovevegan.com/resources/vegan-lifestyleon-a-budget/

Where I live, vegan substitutes don’t have a high turn-

over rate so they get marked down fairly often. Make 15

Style Guide

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Logotype:

The Skinny Bold

All caps

Tracked out 60pts

Quinoa • vegan lifestyle magazine • Spring 2018

Primary Color This is used to identify the brand as well as the primary elements, including logo and page headers. It is also used for any text that is within

Pantone 343 U

a secondary color box.

C72 M44 Y61 K26

The primary color is only used at

R71 G100 B90

100% opacity and is not used in any

Hex #46645a

tints or shades.

Secondary Colors The secondary colors are primarily used as accents. They are used for graphic elements in the layout as Pantone 474 U

Pantone P 171-16 U

C2 M29 Y37 K0

C55 M57 Y48 K60

R246 G189 B156

R66 G57 B60

Hex #f5bc9b

Hex #41383c

well as for body copy.

The secondary colors can also be used at a 75%, 50% or 25% tint.

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Style Guide Grid Structure For this magazine, the margins are set to 0.75 inches all around.

The pages have a 4 column structure with 0.1255 inch gutters between columns.

There are also 4 rows, these are only general guide lines, there is not a strict rule to these.

Typefaces and Styles

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Cover lines:

Avenier Next Regular 14pt

Feature cover line:

Avenier Next Demi Bold 17pt

Section headings:

Avenier Next Demi Bold or Italic 36pt

Subheads:

Avenier Next Demi Bold 13pt

Feature heading:

Avenier Demi Bold 88/92pt

Author Byline:

Avenier Next Regular 20pt

Body text:

Avenier Next Regular 9/14pt

Masthead titles:

Avenier Next Regular 9pt

Masthead names:

Avenier Next Demi Bold 9pt

Pull quotes:

Avenier Next Demi Bold 18/25pt

Running footers:

Avenier Next Regular 6pt

Citation text:

Quinoa • vegan lifestyle magazine • Spring 2018

Web Layout The deisgn layout is optimized for Mobile users.

It is set up as an easy to navigate single scroller vegan lifestyle magazine Recipes

News

Connect

with navigation tabs set up at the top of the page.

Typefaces and Styles

Cinnamon rolls

Headings H1: Avenier Next Bold Size: 16px

Decadent cinnamon rolls that even your non-vegan friends will crave.

Continue to recipe.

Texas Caviar

Subheads H3: Avenier Next Demi Bold Size: 12px

Paragraph Text: Avenier Next Regular Size 12px Text Align: Left Justify Color: #46645a

vegan lifestyle magazine Recipes

News

Connect

Cinnamon rolls

Author Byline: Avenier Next Regular Size: 12px Color: 50% Black

Preparation: In a large sauce pan, heat the almond milk and 3 Tbsp Earth Balance until melted, never reaching boiling. Remove from heat and let cool to 110 degrees F or the temperature of bath water. It should be warm but not too hot or it will kill the yeast.

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