MAY 14 - 20, 2015 T H E V O I C E 25
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VEGGIE FACT FILE An 8oz (227g) chicken breast might look small but it takes over 542 litres of water to produce. That could fill up a bathtub 6.5 times. Many Mangrove Forests also known as 'the rainforests of the sea' - have been destroyed to feed our appetite for prawns.
COULD YOU GO VEGGIE? FOR A WEEK?
Dolphins love to swim with yellow fin tuna but up to 3,000 of them die each year as they are caught up in the main catch. Turtles can also be killed in some of the mainstream tuna-fishing techniques. The nation's favourite catch has seen a 70 per cent drop over the last 30 years, with predictions that in 15 years there'll be no cod left to be battered. A study claims that people who eat tofu and other plantbased foods have a better sex life than meat-eaters. It claims that certain plants influence hormone levels and sexual activity.
Try ditching the meat this National Vegetarian Week (May 18-24)
N
ATIONAL VEGETARIAN Week kicks off next week, and it’s time to experience the best of what Mother Nature has to offer
- minus the meat. Going veggie for a week is easy, healthy, tasty and it's good for the planet too. Created by the Vegetarian Society
Every extra 7oz (200g) of fruit and veg you eat can reduce your risk of heart disease by 6 per cent.
in 1992, National Vegetarian Week is a chance to show the world what being meat-free is all about. The theme for this year’s National Vegetarian Week –sponsored by
premium snack company Nothing But – is sharing, and the Society is encouraging everyone to share their favourite veggie dishes with friends, family, work colleagues, community groups and the big wide world. Lynne Elliot, chief executive of the Vegetarian Society, said: “Sharing food brings people together, feasts and meals mark special occasions while festivals offer a variety of tastes to try.” She continued: “National Vegetarian Week is all about delicious veggie food and sharing - getting people to come together to cook and share. “Whether you decide to make veggie dishes for a community group, work colleagues or friends sharing food can make a moment.” Elliot added: “There’s no better way to celebrate veggie food and discover how you can be kinder to animals, the planet and yourself.” There are plenty of reasons to join in National Vegetarian Week 2015, and the Vegetarian Society has lots of great recipe ideas to get everyone sharing – from lemon and lime dal, pasta salad, quick kidney bean burgers and Thai mushroom soup with wontons to artichoke and asparagus paella, gumbo stew, and chocolatey chilli, pizza.
Several studies show that a plant-based diet increases the body’s metabolism, causing the body to burn calories up to 16 per cent faster than the body would on a meat-based diet for at least the first 3 hours after meals. Vegetarianism has roots in ancient India. In fact, there are more vegetarians in India than in any other country in the world. Celebrities who follow a vegetarian or vegan diet include boxers David Haye and Mike Tyson, Angela Simmons, singers Prince, Erykah Badu and Brandy and actresses Thandie Newton and Angela Bassett. Besides the moral reasons and health benefits, many people choose the vegetarian route for religious reasons. Some of the denominations that actively advocate vegetarianism include the Rastafarian movements and the Hare Krishna.
26 T H E V O I C E MAY 14 - 20, 2015
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NATIONAL VEGETARIAN WEEK
HOW VEGETARIAN DIET CAN BENEFIT YOUR HEALTH
By Dr Tony Vendryes
F
or decades I have used a plant-based diet as a powerful tool to promote good health. A good vegetarian-eating pattern is based on a wide vari-
ety of plant foods that are satisfying, delicious and healthy. Vegetarians avoid meat, fish and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans are pure
vegetarians who eat no meat, fish, poultry, eggs or dairy products. Vegetarian diets significantly reduce the risk of a broad range of health concerns.
HEART DISEASE
Heart disease, the numberone killer, is less common in vegetarians, who also have much lower cholesterol levels than meat eaters. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol, since
cholesterol is found only in animal products. A vegan, therefore, consumes an entirely cholesterol-free diet. The type of protein in a vegetarian diet may be another important advantage. Many studies show replacing animal protein with plant protein lowers blood-cholesterol levels, even if the amount of fat in the diet stays the same. Those studies demonstrate a low-fat, vegetarian diet has a clear heart-healthy advantage over other diets.
BLOOD PRESSURE 1920s research shows vegetarians have lower blood pressure than non-vegetarians. In fact, studies show adding meat to a vegetarian diet rapidly results in significantly raised blood-pressure levels. Individuals with high blood pressure, who change to a vegetarian diet, may able to reduce or eliminate their need for medication.
DIABETES Recent studies show a diet high in plant protein (soy is a great source) and complex carbohydrates, (vegetables) but low in fat, starch and sugar, is the best dietary prescription for controlling diabetes. Many type-2 diabetics have used this approach to avoid any need for diabetic medication, and instead use food as their medicine. Even insulindependent diabetics can significantly reduce their insulin needs with this kind of plant-based diet.
CANCER A vegetarian diet helps prevent cancer. Researchers from the University of California at Berkley found persons with low fruit and vegetable intake experience about twice the risk of cancer compared with those with high intake. Studies of vegetarians show death rates from cancer are up to 50 per cent less than those of the general population. Breast and prostate cancer rates are dramatically lower in countries where diets are typically plant-based, but when people from those countries adopt a Western, meat-based diet, their rates of these cancers soar. Vegetarians also have much less colon cancer than meat eaters and meat consumption is more closely associated with colon cancer than any other dietary factor. A vegetarian diet helps protect against cancer in several ways. First, they are lower in fat and higher in fibre than meatbased diets. Vegetarians usually consume more antioxidants, like
vitamin C and beta-carotene. These natural substances strengthen the body's cancerfighting system - the immune system. Plants also carry many compounds called phyto-nutrients that have anti-cancer properties. Examples of these are the polyphenols in green tea, the isoflavones in soy and the lycopene in tomatoes. Many other anti-cancer aspects of a vegetarian diet are yet to be fully understood.
OSTEOPOROSIS PREVENTION Vegetarians may also lower their risk for osteoporosis as a high animal-protein intake encourages calcium loss from the bones. Replacing animal protein with plant foods reduces calcium loss. People who live in countries where the diet is plant-based have little osteoporosis, even when their calcium intake is low. In addition, vegetarians are less likely to form either kidney stones or gallstones.
SPECIAL CONSIDERATIONS Being vegetarian does not automatically mean your nutrition is healthy and balanced. However, a balanced vegetarian diet is not at all difficult to achieve. Possible pitfalls for the vegetarian includes not enough protein. Grains, beans and many vegetables are good sources of protein. Protein powders from soy, rice and hemp are extremely useful in making protein shakes. I strongly recommend vegetarians add protein shakes to their diet. Not enough vitamins. Green, leafy vegetables, beans, lentils, nuts and fruits are excellent sources of vitamins and minerals and this can be boosted by supplementing with vitamin and mineral tablets. Vitamin B12 deficiency is not uncommon and strict vegetarians should be particularly sure to include a good source of this vitamin in their diet. Vitamin B12 for the vegetarian is found in many fortified foods and commercial breakfast cereals, fermented soy products and nutritional yeast. With the deficiencies in our modern diet, the American Medical Association now recommends that everyone (including vegetarians) take daily supplements for optimal nutrition. Dr Tony Vendryes is author of the book ‘An Ounce of Prevention: Especially for Women’ and he is also an international spokesperson and advocate for a holistic approach to health.
MAY 14 - 20, 2015 T H E V O I C E 27
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NATIONAL VEGETARIAN WEEK
ISLAND FOODS THAT CAN ENHANCE YOUR HEALTH AND WELLBEING By Sharon Platt-McDonald
MANGO
T
HE CARIBBEAN diet boasts an abundant supply of fruits and vegetables rich in therapeutic benefits. The vibrant colours, intoxicating smells and luscious flavours that tantalise our senses are not only captivating but also health enhancing. In view of ongoing research that point to a vegetarian diet high in fruit and vegetables helping to combat a range of chronic diseases, our food choices are crucial. We look at four plant-based foods from the islands which are both enjoyable and are wise choices for wellbeing.
AVOCADO Rich in Omega 3 fats (good for brain and heart health) avocado is also high in a plant nutrient called beta-sitosterol which is a phytosterol. In the body phytosterols works to lower the dietary absorption of cholesterol thereby helping to decrease cholesterol production in the liver. *1 Tip - avocado can be used in a savoury sandwich as a spread and as a substitute for butter. Adding a little lemon juice helps to preserve the colour.
One portion of mango can provide up to 25% of our daily betacarotene (vitamin A) requirement. Mangoes also contain lutein. Providing protection against oxidative stress (which advances aging) Lutein is especially beneficial to eye health and is associated with reduced risks of cataracts. *2 Tip - Sprinkling sunflower seeds on mangoes help slow the release of fruit sugars
PAPAYA Providing rich sources of antioxidants including carotene, vitamin C and plant nutrients called flavonoids, Papaya has excellent health benefits. It also contains Papin, an enzyme which assist protein digestion. Another of its nutrient is Lycopene which has protective effects against the risk of developing prostate cancer. *3 One serving of papaya (140g) offers more than 1.5 of the daily recommended amount of vitamin C. Tip – Chop and add to yoghurt along with some chopped apricots and sunflower seeds which help
Study says vegetarian men ‘less manly’than meat eaters VEGETARIAN MEN are ‘less manly’ than meat-eating males, a recent study in the US has revealed. According to research published in the Journal of Consumer Research, men who prefer to nibble a green salad at lunch and tuck into tofu rather than a steak are considered to be less macho than their meat-eating ‘beefcake’ counterparts. The study investigated the link between the words ‘vegetarian’, ‘meat’ and ‘masculinity’ by examining people’s word associations with certain foods. Researchers asked participants to rate the masculinity of foods like meat, dairy products and vegetables. They discovered that the majority of people classed meat (in particular ‘muscle meat’ like steak) as ‘manly’ and used masculine words
when associating the food to metaphors. The study also delved into how people pronounce meatrelated words and investigated how ‘manly’ the words sounded. They discovered that ‘meat’ in 23 languages is spoken with a more masculine pronoun than the word ‘vegetable’. “To the strong, traditional, macho, bicep-flexing, AllAmerican male, red meat is a strong, traditional, macho, bicep-flexing food. "Soy is not. To eat it, they would have to give up a food they saw as strong and powerful like themselves for a food they saw as weak and wimpy,” claimed the report. Researchers believe that if food experts want to make a vegetarian diet appealing to men, they should re-market veggie foods so they resemble meat (for example, soy burg-
ers that look like grilled burgers), as it might help cautious men make the transition. “In marketing, understanding the metaphor a consumer might have for a brand could move the art of positioning toward more of a science," add the study authors These results follow a previous study by the University of British Columbia, which discovered that women view vegetarian men as less masculine than ‘real men’ who eat meat. “Although abstaining from meat is widely established with the symbol of power, status and masculinity, it seems that the vegetarian man is perceived as more principled, but less manly, than his omnivorous counterpart,” explained lead researcher Dr Steven Heine at the time.
slow the release of fruit sugars .
SWEET POTATOES Providing a rich source of beta-carotene (provitamin A), a powerful antioxidant, sweet potatoes also have a predominant protein that is a protease inhibitor which may have cancer-fighting properties. *4 Also a good source of carbohydrates, fiber, micronutrients, vitamins A and C and riboflavin, sweet potatoes can help to balance
blood sugar by assisting in the way your body metabolises insulin. Tip – Slice sweet potatoes into wedges, add olive oil and sprinkle with herbs like rosemary or spices like cinnamon and roast until tender and golden. Let your breakfasts, lunch and dinners become a celebration of colours, taste and smells from nature’s pharmacy. Here’s to good health! Reference * 1 Duester, K. (2001_ Avocado Fruit is a Rich Source of Beta-Sitosterol, Journal of the American Dietetic Association, 101(4): 404-405 * 2 Rhone, M et al. (2008) Phytochemicals and age-related eye diseases, Nutrition, Aug; 66(8):465-72. * 3 Barber, N. et al. (2002) Lycopene and prostate cancer, Prostate Cancer and Prostatic Diseases, 5:6-12 * 4 http://www.livestrong.com/article/476373are-sweet-potatoes-an-anti-cancer-food/ Sharon Platt-McDonald is Director for Health, Disability Awareness and Women’s Ministries for the Seventh-day Adventist churches in the UK and Ireland.
28 T H E V O I C E MAY 14 - 20, 2015
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NATIONAL VEGETARIAN WEEK
VEGETARIAN RECIPES TO TEMPT YOU N
ATIONAL VEGETARIAN Week is being celebrated from May 18-24 and there will be a host of activities around the country showcasing the theme that meat-free can be a healthy option too. For those who are tempted to switch their diet but haven’t made that all important transition, on this page we feature some mouth-watering vegetarian recipes that might just encourage you to make the change over to a veggie lifestyle.
• 2 small tomatoes (cut into chunks)
Heat and sauté soaked lentils Add chopped onion • Add vegetables to cooking lentil stew • Add curry & mix until lightly thickened • Cook for 10 minutes adding water to maintain stew
METHOD:
Cook the kidney beans/red peas in coconut milk. Add the sweet potatoes, carrots, pumpkin, and string beans. Simmer for 15 minutes. Make small dumplings of the flour and add to the stew. Add salt, onion, scallions, tomatoes, thyme, garlic, pepper, and margarine. Simmer another 10 minutes.
JAMAICAN SWEET POTATO STEW - VEGETARIAN RECIPE
Serve hot.
INGREDIENTS:
INGREDIENTS:
• 1 cup kidney beans/red peas (precooked or soaked overnight) or 2 tins • 4 cups coconut milk • 1kg cubed sweet potatoes • 1/2 cup cubed pumpkin • 1 cubed medium carrot • 250g flour • 2 scallions • 2 sprigs fresh thyme • 1 medium onion, chopped fine • 1 Scotch bonnet pepper • 1 tsp salt • 2 cloves garlic, finely chopped • 1 tablespoon butter or margarine
• 250g of Dried Lentils • Diced vegetables (Carrots, celery, irish potato, etc) • 1 onion - chopped • 1/2 -teaspoon garlic salt • 1/2 -teaspoon sea salt to taste • 1/4 cup water • 2-tablespoons olive oil • 4 tablespoons curry (Betapak)
CURRIED LENTILS
Serve hot with brown or steamed white rice
For the dressing: 2 tbsp olive oil 1 /2 tsp cumin seeds 1 garlic clove, finely sliced 1 /4 tsp cayenne pepper 1 tbsp fresh coriander leaves
SERVE WITH RICE, NAN BREAD OR CHAPPATI. METHOD:
To make the dal, gently heat the oil in a large deep pan, add the onion and slowly fry for 10 minutes. Cooking the onions on a low heat slowly will intensify the flavour and improve the whole dish. Add the cumin, salt, turmeric, chillies, garlic cloves and cook for 2 minutes. Add the lentils, stock and mint. Bring to the boil and simmer for 30 minutes, add more stock if required. Stir occasionally. Add the majority of the lime and lemon juice, but reserve some to garnish. To make the dressing, gently heat the olive oil then add the cumin, the finely sliced garlic and cayenne pepper. Cook for 30 seconds only then remove from the heat. To serve, place the dal into a serving dish and spoon swirls of the dressing over the top. Add the lemon and lime zest, the reserved chilli slices, a little fresh coriander and the remaining lime and lemon juice (to taste).
QUICK KIDNEY BEAN BURGERS Makes: 6 burgers Preparation: 10 minutes Cooking: 15 minutes INGREDIENTS:
• • • • • • • • •
400g tin of kidney beans 2 tomatoes, finely chopped 1 garlic clove, crushed 2 heaped tsp mixed herbs 115g breadcrumbs 50g semolina 1 tbsp soy sauce 1 tbsp lemon juice 1 tbsp of vegetable oil
ARTICHOKE AND ASPARAGUS PAELLA
METHOD:
• • • • •
Soak in olive oil, 1/4 cup of water, garlic salt and 1 cup Lentils in a stew pot overnight
Serves: 4-6 Preparation : 15 minutes Cooking: 25 minutes Vegan INGREDIENTS
Serve on lightly toasted buns with a salad and relish. METHOD:
Drain, rinse then mash the kidney beans. Mix together the beans, tomatoes, garlic and herbs in a large bowl. Add the breadcrumbs and semolina. Mix well. Add soy sauce and lemon juice. If necessary add a tablespoon of water to increase moisture (but don’t be tempted to add any more!) Shape into burgers. Gently fry the burgers in the vegetable oil until golden brown, approximately about 1015 minutes.
• 200g basmati easy cook rice • 1/2 tsp turmeric powder • 30g flaked almonds • 1 tablespoon olive oil • 1 onion, thinly sliced • 2 garlic cloves, crushed • 200g asparagus spears, cut into 3-4 cm pieces • 280g jar of artichokes in oil • 20g capers • 50g gherkins, finely chopped • 50g black olives, pitted • 200g button mushrooms, halved • 1 tbsp tomato purée • 10 cherry tomatoes, halved • 100g sun dried tomato paste • 1 tbsp fresh tarragon, chopped • 1 lemon, cut into wedges, to garnish METHOD
Put the rice in a large pan of water with the turmeric and bring to the boil. Reduce the heat and simmer for 10 minutes then drain thoroughly. Toast the almonds by gently cooking in a dry pan for 2-3 minutes – set the almonds to one side. While the rice is cooking in a separate large frying pan heat the oil and gently fry the onion for 5 minutes. Add the garlic and asparagus and continue to cook for five more minutes. Take the artichokes, drain the oil from them and slice in half. Add the artichokes, capers, gherkins, olives, mushrooms and tomato purée and continue to cook for 5 minutes. Once the rice is cooked and drained add to the frying pan. Stir in the tomatoes, sundried tomato paste and half the tarragon. Serve straight away garnished with the remaining tarragon, toasted flaked almonds and lemon wedges. ©The Vegetarian Society 2015
Serves: 6 Preparation: 10 minutes Cooking: 40 minutes Vegan
LEMON & LIME DAL INGREDIENTS:
• • • • • • • • • • • •
For the dal: 3 tbsp groundnut oil 1 large onion, finely chopped 2 tsp cumin seeds 1 tsp salt 1 tbsp turmeric 2 fresh chillies, sliced thinly (reserve a few slices for garnish) 2 garlic cloves, chopped 250g red split lentils 1 litre vegetable stock 1 tsp dried mint 2 limes, zest and juice 1 lemon, zest and juice