Plant-Based Spotlight (May-Jul 2021) - Celebrate Family

MAY • JUNE • JULY 2021

BETTER HEALTH

GREENER PLANET

Celebrate Family

DR.TERRY SHINTANI author of The Peace Diet

VIRTUAL VISITS

with

Marisa Wolfson

Vegucated

Dreena Burton

Plant-Powered Families

TIPS FOR EATING

PLANT-BASED

the winner!

Ð

for every type of family

PAGE 46

of our smoothie bowl contest

CHEF JASON WYRICK

Q&A with insight about his restaurant and meal deliveries

SEE PAGE

42

YOUR LIFESTYLE + ENTERTAINMENT NETWORK FOR PLANT-BASED LIVING

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At v-dog, we like to keep it simple. We make dog food that tastes delicious, meets nutritional requirements, and does no harm to animals.

Switch your pup to the kindest, healthiest dog food on the planet peas

oats

lentils

flax

v-dog.com

Hooray for healthy, cruelty-free dog food!

BETTER HEALTH

What's

GREENER PLANET

NEW?

All Things Plant-Based…

MAY • JUNE • JULY 2021

right in your pocket!

PUBLISHER

😃

Ronnie “Tsunami” Gandiza EDITOR + ART DIRECTOR

Robyn Rolfes

Ping Pong

MANAGING EDITOR

Joanna Gustafson

what are your favorite family games?

Oh, Snap!

GET THE APP

CONTRIBUTING WRITERS

Dilip Barman Karine Charbonneau Dana DeBellis

Garbage Card Game

Susan Francis

download for FREE on any device

Jay Guerrero Angela Morton Michael Nelson Eunice Reyes Hannah Sentenac Allyson Spellman Emily Stables Scattergories

Bananagrams

Shery T Birgit Waites Kayla Wingard

PlantBasedSpotlight.com ADVERTISING:

advertising@plantbasednetwork.com GENERAL INQUIRIES:

spotlight@plantbasednetwork.com ALL RIGHTS RESERVED. © 2021 PLANT-BASED NETWORK The articles in this magazine are intended for informational purposes only. Before embarking on any diet, drug, exercise or lifestyle change, consult with a qualified healthcare professional. Articles in the PlantBased Spotlight are not intended to replace the attention or advice of a physician, dietician, or other qualified healthcare professional.

Any health claims contained in articles and advertisements in this publication have not been approved by the FDA. The Plant-Based Network does not endorse any of the businesses, products and/or services that appear in articles or advertisements in this magazine. Plant-Based Network disclaims any and all responsibilities or warranties as to the accuracy of information contained in advertisements or articles, and any liability, loss or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this magazine.

Reproduction of any material without written permission from Plant-Based Spotlight Magazine is strictly prohibited. Plant-Based Spotlight Magazine reserves the right to edit, revise or reject any advertising copy submitted for publication.

The Plant-Based Network (PBNet) has launched a brand new version of its streaming TV app, PBNet TV, which features a redesigned interface providing a more “Netflixtype” navigation experience and faster loading of TV shows and movies. In addition, there will be special concerts, summits and conferences available as pay-per-view events.

The new PBNet TV app is currently available on popular streaming platforms including Roku TV, Amazon Fire and Apple TV, as well as iOS (iPhones and iPads) and Android devices.

congratulations— to our Smoothie Bowl Contest Winners! [SEE PAGE 42] We were super impressed with all the gorgeous, delicious and creative entries! Look for them in our upcoming blogs and Recipe Club.

Our team had a tough job taste testing the winners, but our judges made their decisions based on photography, flavor, and originality. THANK YOU TO ALL WHO ENTERED!

Subscribe to our Newsletter to get notified of our next contest!

Don’t have streaming TV?

You can still watch PBNet TV via your web browser at www.plantbasedshows.com

MAY • JUNE • JULY 2021

WHAT’S INSIDE?

the

family

INTERESTS 9

SAY WHAT?

ISSUE

10

TRANSFORMATIONS

14

FEATURES

COOKING TIPS

12

20

GET-A-WAY

24

12

SEASONAL SIPS

The Vegucated Family Table Get your kids excited about healthy food

36

HOME SOLUTIONS

44

22

HEALTH COACH

22

49

Family Bonds

GET TO KNOW…

Quality time should include activities

52

of kindness and appreciation

EVENTS

54

28

ANIMAL CORNER

Plant-Based Retreat!

56

BOOKSHELF

Join Erin Stanczyk and family as they visit Costa Rica

58

KIDS CLUB

64

Dreena Burton This prolific cookbook author talks about recipe creation and development

28

61

FUN FINDS

69

HAPPY PLANET

SPOTLIGHT ON

84

Dr. Terry Shintani physician and nutritionist Hawaii's visionary who changes hearts, minds and lives

TV SHOW GUIDE 76 DUO GOODERS

DEPARTMENTS 18 RELATIONSHIPS

How to navigate a variety of diet styles under one roof

32 HEALTH & WELLNESS

Show-Host Moms get real with us and provide tips for getting kids to eat healthy

38 SEASONAL PLANT-BASED RECIPES… NOM NOM

Bowls of Summer + Our Smoothie Bowl Contest Winners!

50 ENTERTAINMENT

Keep It Fresh Fest—Rapper DJ Cavem spreads healthy living messages through music

“Family is not an important thing.

It's everything.”

~ Michael J. Fox

46

Mom and daughter duo, Allyson and Shayler, report on how people are inspiring communities and making a difference.

EAT. MOVE. REST. Go beyond the kale to build a lifestyle that you can maintain, free of restriction and counting calories—but full of color, abundance, and energy!

SO MANY KIDS IN THE KITCHEN Watch kids demonstrate tasty, fun and easy whole food plantbased dishes.

PAULI BROCCOLI Join Pauli Broccoli on his exciting adventure as he makes lively fruit and vegetable friends from all walks of life

GO HEALTHY LIVE Linda Middlesworth brings together top experts who share their insights on how to live a healthier life through plantbased nutrition and lifestyle.

HELLO CHEF! Meet Chef Jason Wyrick Plant-Forward Cuisine in Arizona

CLICK HERE FOR ALL OUR LISTINGS

EDITOR'S NOTE

Family

What does

really mean?

Encouragement | Respect | Love For over a year people have been confined to their homes and have spent more time with their families. From small, close-knit couples, to large extended clans, the family can provide strength and support when the world around us feels uncertain.

It doesn't matter what style of household structure we live in, or if we have a traditional or unconventional family—it’s the ties we share that bind us together. Mutual respect, love and value for each other are what makes a true “family.”

It is important to take the time to talk when things get busy.

Start a tradition of having one-on-one conversations when

Robyn Rolfes

your kids are young to enable

Creative Director + Editor, Plant-Based Network

them to feel comfortable sharing

For Robyn, her editorial role combines two passions that support the Plant-Based Network: her professional expertise in visual design and personal commitment to plant-based nutrition. For more than three decades, Robyn has transformed complex challenges into creative solutions for a spectrum of industries. Today, she actively lives and advocates the plant-based lifestyle, striving to inspire others to achieve optimal wellness.

will let them know that their voices

their thoughts. Additionally, this are heard and that their opinions are valued.

Family life can be one of life's

FAMILIES PROVIDE:

• guidance and protection • a sense of meaning and belonging • a source of unconditional love • strength during struggles and challenges

greatest rewards and worth all the

• strong communities

effort and sacrifice. Above all else,

• encouragement

family should be about love, and finding love through community and friendships.

ON THE COVER Erin, Dusty and Max from Eat. Move.Rest. share family picnic time. photography:

Ariel Panowicz

From our family to yours—be kind to each other… and to all the other animal families that we share this planet with.

Say What?

I lo B r u ve spr ssel out s

😋

Your op coun inion ts!

😃

Let's support each other

😍

to n t re ! a I w mo rn lea

Not a fan of Tofu

Share your views!

🤓

😬

😎

HERE'S WHAT YOU SAID…

Thanks for chiming in and being a part of our community!

💚

What is the BIGGEST CHALLENGE you face with your family because of eating plant-based (or because of

What is the BEST TIP you have for introducing family members to plant-based eating?

transitioning to plant-based eating)?

make them delicious meals

explain the health advantages

take them to a PB restaurant

58%

13%

11%

suggest resources

other

watch documentaries

8%

7%

3%

Lack of family support

18%

11%

Family believes eating plant-based is unhealthy Family mocks food choices

21% 5% 29%

Have not had any challenges Family tries, but doesn't like/finish the food Other

🌎

🥦 🍅

🥕

Family unwilling to try plant-based cooking

2%

14%

Why do you think certain age groups are resistant to try plant-based eating?

" It is not age-related.

That is a stereotype with no value in understanding people's resistance or motivation to change"

" adults are too busy and stressed to consider changing such a huge part of their world"

" for teens, it's more difficult to socialize with peers, and it makes them feel different from their friends"

🌱

What family member age group do you think are MOST RESISTANT to trying plantbased eating?

adults

senior adults

37%

29% elder adults

babies-toddlers-children tweens-teens men not age-related

3%

22%

all tied

Plant-Based Spotlight

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9

T R A N S F O R M AT I O N S

by Courtney Grant

COURTNEY GRANT:

Going Vegan Has Been Life Changing!

I moved to California and started hitting the me to eat a spoonful of local honey every day and ground running with work. While a brand it will go away. That sounded excessive, so I just ambassador for a food company, I was leading a stopped eating them all together. team of people who sampled delicious A few years down the road, I fruits at a local farmers market. I had became severely allergic to cats never seen baby kiwis before and I gained clarity and and couldn’t be around them, and tried two. The next thing I knew, my doctors didn’t have anything for me peace of mind in throat started to itch and my tongue except “as you get older you can was swelling up! I was nervous and knowing that I was develop allergies.” Not long after worried to say the least. I had this also helping fight against that, I started to get strange lumps happen to me with red apples back in under areas of my skin. I wasn’t animal cruelty and Florida. I stopped eating the apple and feeling great and was at a loss waited for the symptoms to subside. climate change. because doctors couldn’t help. My Over the years, these reactions started older sister who has been vegan for happening with many different fruits, 20+ years told me to go vegan for apples, kiwis, peaches, plums, and two months just to clean out my body and said most berries. I figured this is what happens when maybe it will help. I took chicken out first and you move to a new state. Many people advised

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added potatoes, beets with rice, and beans. Not long after that, I stopped eating cheese and milk.

I was nervous to cut out eggs because I was eating so many of them and it was a staple in my diet. I didn’t know what to do but finally just said “I’ll figure it out” and stopped eating them. In about two months the lumps on my body went away. I felt so much healthier and didn’t lose strength or size as I continued to work out.

I actually had to cut back because I was eating too much.

I was gaining clarity and peace of mind in knowing I was taking care of myself while also helping fight against animal cruelty and climate change. I started educating myself on what was going on in the food and dairy industry, and realized the reason I was feeling so horrible was not just because I was eating meat and dairy, but also because of everything else they put inside of it.

I felt so guilty that it took so long to realize going vegan would be so life-changing, and that all this

animal cruelty was right under my nose and I didn’t see it. After about 9 months of going vegan I started adding the same fruits I was allergic to back into my diet—and wasn’t allergic to them anymore! Asking people why I wasn’t allergic to these fruits anymore, they told me cutting dairy out of my diet may have been one reason why.

A vegan for almost 3 years, I now have a Youtube channel called Vegan Cooking with Courtney.

My viewers get to see me prepare some incredible vegan comfort food dishes where I show them that their food can be delicious—and you don’t have to miss the things you once ate!

Going vegan was one of the best decisions I’ve made for my personal health as I’ve experienced many benefits since first making the switch. The delicious food that I’ve learned to make along the way is just the cherry on top!

Going vegan was one of the best decisions I’ve made for my personal health as I’ve experienced many benefits since first making the switch.

Watch COURTNEY in action on YouTube for food and FUN! CLICK HERE

Plant-Based Spotlight

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11

THE

vegucated

THE VEGUCATED FAMILY TABLE: Irresistible Vegan Recipes and Proven Tips for Feeding Plant-Powered Babies, Toddlers, and Kids

Photography: Jessica Mahady

FAMILY TABLE

your key to plant-based bliss

by Hannah Sentenac

is full of delicious and incredibly nutritious recipes for babies and kids at all stages of life, with contributions from over 20 guest chefs as well as the latest nutritional science from Reed Mangels, PhD, RD.

When author and filmmaker Marisa Miller Wolfson produced the documentary Vegucated back in 2011, she had to shop exclusively at health food stores in order to find vegan products.

And the selection was marginal—at best.

Fast forward to today, and her local supermarket has an entire wall of vegan eats:

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“… several kinds of seitan, flavored tofus, various burgers, vegan cheeses, Miyoko’s butter, etc. and they had a whole case full of vegan ice cream,” Wolfson says.

But despite the progress that’s been made in bringing veganism into the mainstream, it can still be a challenge for one particular group: parents. For them, it can be difficult to know how to navigate the plantbased waters, particularly when it comes to the nutritional needs of small children.

It was this challenge that led Wolfson, a mom of two, to collaborate with Laura Delhauer in writing The Vegucated Family Table, a cookbook and manual dedicated to guiding parents through raising vegan children.

The book includes tips and tricks for holidays, packing lunches, play dates and all of the other childhood milestones, more than 125 recipes, and advice from renowned pediatric nutritionist Reed Mangels.

how did Wolfson first approach the conversation about veganism with her children?

“My husband and I are animal lovers who care about the environment, and much of the media we watch and books we read with him help to reinforce those values,” she explains. “So when we talk to them about what happens to animals in the food industry, it’s a no brainer to them that we’re vegan. They’re pretty grossed out and sad when they see meat.”

She also overheard her son telling his teacher on Zoom that we need to fight climate change so that the polar ice caps don’t melt.

“The teacher agreed and said that’s why we have to do what we can to make sure that doesn’t happen. In that moment I thought, ‘well, at least they can feel good knowing that they’ve been fighting climate change their whole lives in one very important way just by being vegan.’”

AS

far as getting her kids excited about food, Wolfson says her little ones have always been enthusiastic eaters.

“But I do try to get them excited about healthy, nutrientrich food, so I talk about the various nutrients they provide in a fun way,” she says. “For example, when they were younger, to get them to eat their lentils I would have them flex their arm muscles after every bite to show me how much stronger they are from the iron and protein.

Now I talk about how lentils can make them really good at powerful karate kicks. We talk about how healthy complex carbohydrates help them have energy to run fast.

Unfortunately, that sometimes results in them jumping from the dinner table to display their speed. Even at the ages of five and eight, they still ask me what this or that food does for the body. It’s great.”

Like anyone on the plant-based path, she has faced some challenges with her kids—but nothing they couldn’t overcome. Her son, for instance, is a picky eater, so she has to make her recipes particularly tasty to make sure he enjoys them. “Also, when he was a toddler, he had a sensitivity to soy products so soy milk didn’t work for him, but almond milk didn’t have the protein he needed, so I consulted Dr. Fuhrman,” says Wolfson. “He taught me how to make my own boosted almond milk in my Vitamix with almonds, hemp seeds and dates. That recipe is in the book too.”

FOR

ad y

SO

Some of her kids’ favorite recipes in the new book include the Cauli Quinoa Casserole, pasta with Gabriel’s Gween Sauce, Mac-o-Lantern and Cheeze, White Bean Wonder Waffles, and Shape Cookies for Any Occasion.

ah aM c i ess y: J h p a Photogr

other plant-based parents, Wolfson and Delhauer are leading the way, providing all the guidance adults need to make sure their kids have a seamless vegan experience.

“When I was trying to figure out what to feed my son I couldn’t find any cookbooks specifically for vegan babies, toddlers, and little kids,” Wolfson explains. “My vegan mom friends and I would exchange recipes and ideas. I also had to look in different places to puzzle together nutritional advice for such a young age group. I thought, ‘someone should really write a book with all this info, and the idea hit me: maybe I could write this book!’”

And write it,

she did.

Hannah Sentenac is a freelance writer, journalist and host who covers food, drink, health, pop culture and travel. She’s written for Live Happy magazine, Food Revolution Network, the Specialty Food Association, Paste magazine, MindBodyGreen.com, and numerous other publications and websites. Hannah is also the founder of Harm.Less, a lifestyle publication dedicated to kind, conscious, cruelty-free fun!

Plant-Based Spotlight

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13

STIR-FRY it up!

By Angela Morton

Chop those veggies, grab your spices and herbs, and get out the wok… because summer is the perfect time to make quick meals without heating up the kitchen. And it's fun to get the whole family involved—assembly line style! Here are some tips and recipes to inspire your culinary creations as we breakdown the stir-fry meal.

CHOP. SEASON. FRY. FLIP. SERVE.

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cooking tips Cooking can seem like a chore when you’re busy or trying to manage a full house, but stir-fry recipes can be an easy fix to get in a healthy meal without all the fuss.

They are colorful, nutritious, and tasty dishes that are sure to make the whole family happy. The great part about stir-fry dishes is that there are so many variations and flavors you can try, so you’ll never be bored!

Stir-fry dishes are not known for being bland, making them an excellent crowd pleaser.

There are so many different varieties of flavor you can use to create beautiful dishes without having to stress over time or complex recipes.

A stir-fry is a wonderful way to get in all of your daily veggies, use up any excess from the garden or even just add some variety to your meals. And with summer around the corner, you can use your stove top to avoid heating the house with oven usage. Incorporating stir-fry dishes into your weekly routine can also be fun way to get the kids involved!

The possibilities with your creations are limitless, but here are a few ideas to help get you started.

Here are a few simple ways to add some serious flavor to your dish:

Your choice of vegetables may vary depending on what style of stir-fry you’re going for, but here are a few that work great: ➤ Broccoli

➤ Snap peas

➤ Mushrooms

➤ Bok Choy

➤ Baby Corn

➤ Peppers

➤ Carrots

➤ Zucchini

➤F resh ginger, garlic or lemongrass ➤ Herbs ➤ Spices ➤ Citrus zest

IT'S ALL ABOUT THE SPICES AND HERBS

➤ Toasted sesame oil ➤V egan Worcestershire Sauce (Wan Ja Shan) ➤ Black sesame seeds ➤ Hot chili oil ➤ Hoisin sauce ➤ Sweet ginger chili sauce ➤ Ponzu (Marukan)

[continued]

Plant-Based Spotlight

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15

As for sauces to use, GET AS CREATIVE AS YOU WANT… that’s where the magic really happens.

But here are a few delicious ones worth trying:

Thai Peanut

Sweet + Sour

teriyaki

½ cup unsweetened peanut butter

1 tbsp. ketchup

¼ cup coconut aminos or soy sauce

2 tbsp. tamari, coconut aminos or soy sauce 1 tbsp. rice vinegar 2 tbsp. brown sugar 2 tsp. chili garlic sauce 1 tbsp. fresh lime juice 3-4 minced garlic, pressed 1 tbsp. ginger root, grated 2-4 tbsp. warm water

1 tsp. tamari or soy sauce 2 tbsp. rice vinegar 4 tbsp. agave syrup 1/3 cup water 2 tsp. cornstarch or arrowroot whisk items together then add to your stir-fry and continue to cook until sauce thickens

1 cup water ½ tsp. ground ginger ¼ tsp. garlic powder 5 tbsp. brown sugar or brown coconut sugar 1-2 tbsp. maple syrup, agave syrup or honey combine ingredients in saucepan and bring to a simmer

you can also add chopped pineapple

2 tbsp. cornstarch + ¼ cup of cold water

maple Ginger

Maple Sriracha

3 tbsp. soy sauce, tamari or coconut aminos 5 tbsp. maple syrup 1 tsp. toasted sesame oil ¼ -½ tsp. red pepper flakes 2 tbsp. finely grated ginger 1 tsp. cornstarch or arrowroot

½ cup maple syrup or agave nectar

coconut sweet chili

whisk items together then add to your stir-fry

2 tbsp. soy sauce, tamari or coconut aminos 1-3 tsp. sriracha 1 tbsp. ginger, finely chopped

mix together separately and then add to saucepan

1/2 can (7 oz.) full fat coconut milk ¼ cup sweet chili sauce 2 tbsp. soy sauce, tamari or coconut aminos 2 tsp. lime juice

whisk items together then add to your stir-fry and continue to cook until sauce thickens

1 clove garlic, minced

½ tsp red pepper flakes

1 tsp. cornstarch or arrowroot

whisk items together then add to your stir-fry

you can also add juice from an orange to this

whisk items together then add to your stir-fry and continue to cook until sauce thickens

add chopped peanuts for extra crunch

Your stir-fry can be paired with rice, quinoa, noodles or even cauliflower rice, making them a simple way to get all your essential nutrients in one meal. So if you’re looking for a fast, easy way to get everything you need in one simple dish without ditching the flavor, stir-fry meals will be your new staple.

Happy Cooking!

Anglea Morton is a plant-based chef, recipe creator, blogger and environmental activist from Northern California. She loves to spend her free time getting creative in the kitchen, hiking, doing yoga, gardening, studying plant-based nutrition, writing, and traveling.

PRO TIP: You can marinate your choice of tofu, seitan, tempeh, or texturized veggie protein in your sauce to give it some extra flavor.

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You Love Them!

But Not What They Eat

DEALING WITH DIFFERENT DIETS AT HOME

by Kayla Wingard

Many people are increasingly choosing a vegan lifestyle to live more harmoniously with animals and the environment or for health or spiritual reasons—but at home, a switch to a vegan lifestyle can raise tensions. Navigating home life with non-vegans can be challenging, but with a little understanding and communication, you can live harmoniously on and off the kitchen table.

Having been a vegan for over 15 years throughout part of middle school, high school, college, and adulthood, I have lived with vegans, vegetarians, and omnivores among family members, roommates, and partners. Living with other vegans was easy but living with non-vegans took

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some work to adjust to: figuring out what to eat, what cookware to use, and dealing with emotions and tension.

I wanted to share a few lessons I’ve learned along the way that should help you find peace at home with your non-vegan roomies.

Try!

The first lesson comes from early on in my vegan journey.

Immediately after learning about the awful realities of factory farming, I had extremely strong emotions that could be easily triggered by the sight of meat in the refrigerator or cooking on my kitchenware.

To reduce being perturbed by potential cross contamination, calmly let your roomies know how you feel and design a system together that separates where meat is stored and cooked from non-meat foods. For example, reserve one refrigerator drawer solely for meat and another drawer or shelf solely for vegan alternatives. You can also use markers, tape, or paint on pot and pan handles to indicate which are to be used for meat or not.

Although it now seems maddening that others with the same access to information don’t make the change, try not to stew in those negative thoughts and feelings and opt for empathy.

(Confrontation with those you live with is one ingredient for a toxic environment.)

Instead of aggression and arguments over why they have not yet chosen a vegan lifestyle, invite them to watch vegan documentaries with you, and share your knowledge when the topic naturally arises. Leave out vegan books, magazines, and posts on social media so that if they do feel inclined, they can access information themselves, at their own pace, and know that they have a vegan mentor when they’re ready!

Share!

As time passed in my journey, I became more understanding of those who have not (yet) made the switch after having truly reflected on pre-vegan days. For instance, I recall being about eight years old and mocking my vegetarian uncle and aunt for not being able to eat hot dogs!

As a veteran vegan, I found that even some of the people I swore would never go vegan have, in fact, come to surprise me and made the switch. It may take a little longer, perhaps years, for it to click for them, but rest assured that you are planting vegan seeds all the while. Even if your co-habitants don’t go vegan

Home life with non-vegans can be challenging, but with a little understanding and communication, you can live harmoniously on and off the kitchen table.

in this lifetime, they might be choosing compassion more often than you even realize.

My most obvious tip, seize the opportunity to share your favorite foods with your roomies. Offer to cook vegan meals, and invite them out to a vegan (or vegan-friendly) restaurant. In the end, regardless of the many reasons to go vegan, it’s unlikely the world will turn vegan without tasting just how abundant and delicious this lifestyle really can be. I like sharing both unique dishes that are new and delicious experiences as well as veganized classics to drive home the point that you do not have to give up taste and tradition (check out the great stir-fry recipes on page 16!)

If you’re still having trouble navigating at-home life with non-vegans, rely on your fellow vegan community for support and advice. For example, the Facebook group ‘Vegans with Non-Vegan Partners’ is an excellent resource to learn and vent about living with non-vegan partners, family, and friends.

Taste!

Kayla Wingard has been a committed vegan since the age of 14. She pursued her passion for animals in college by majoring in biology and afterwards, worked to instill compassion in others as a science educator. She currently works as a science education researcher, and in her free-time, enjoys hiking and Latin dancing.

Plant-Based Spotlight

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19

GET-A-WAY

by Jay Guerrero

Finally Getting Out and About?

LET HAPPYCOW HELP YOU FIND HEALTHY OPTIONS NEAR HOME OR ON THE ROAD!

Grow Your Plant-Based Business

BIGGER and FASTER!

Whether you’re vegan, vegetarian or veg-curious, you can search restaurants nearby, find veg-curious folks near you and also see which plant-rich restaurants deliver direct to you.

Here’s the great thing—HappyCow helps you stick to your plant mission on a local, national and global level. Whether you’re in Kansas or Rome, HappyCow has your back! What’s more, you can use HappyCow.net or download the HappyCow mobile app, making it easy to find a new favorite restaurant or even meet like-minded vegans and For anyone who likes vegetarians. If you plan to embrace a healthy to travel, HappyCow.net way of living and gives you the skinny eating – HappyCow is your new BFF! on top vegan-friendly cities around the world, including vegan airline meals, B&Bs, homes and retreats that cater to the vegan lifestyle.

Check them out here:

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Plant-Based Children and Advocacy SHAPE UP US “SHAPES” THE FUTURE OF OUR CHILDREN

TOGETHER WE MAKE A DIFFERENCE Healthy students get better grades, miss fewer days of school, and behave better in class.

But childhood obesity is running rampant in America, and niche programs focused only on physical education or nutrition have not worked. So, how do we turn this around? By building a culture of health with an integrated, whole child approach that focuses on physical, mental, financial and social well-being.

That’s why we developed the Hip Hop Healthy Heart Program For Children™, an integrated, sustainable curriculum that helps create healthier students and their families. This holistic curriculum integrates information about: EXERCISE | PLANT-NUTRITIOUS LIFESTYLE | SUSTAINABILITY | STRESS REDUCTION CREATIVITY BUILDING | POSITIVE GROUP DYNAMICS | CRITICAL THINKING CHARACTER DEVELOPMENT | COMMUNITY INVOLVEMENT There is a clear correlation between physical, social, and financial well-being and academic performance. Other programs have not resolved the problem. As you can see we are solving these issues holistically as a way to bring about change for the future of our children and our world.

BRING THIS SOLUTION TO YOUR SCHOOL TODAY! Plant-Based Spotlight

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find out more about our programs here > JYL@SHAPEUPUS.ORG • WWW.SHAPEUPUS.ORG

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4

Simple Ways

TO STRENGTHEN THE FAMILY BOND

by The Duo Gooders: Allyson Spellman and daughter Shayler

The Duo Gooders’ favorite ways to show kindness and appreciation.

Let’s face it. Families are always busy and on the go. Our schedules are jammed with work, school (now virtual), sports, extracurricular activities, clubs, friends, appointments and much more. It can be challenging to find quality family time and be present with each other. One of the best ways to be able to strengthen the family bond is by showing appreciation and kindness.

appreciation SHAYLER VOLUNTEERS AT A LOCAL GARDEN

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kindness

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Since we are the mommy/daughter team of the Duo Gooders, we thought we would share how you can connect with your family from our two different perspectives!

from SHAYLER:

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Show acts of kindness in everyday life not just for strangers but for your family too! Instead of seeing helping out as a “chore,” see it as an opportunity to spend some quality parent time. It also shows appreciation for all your parents do for you. My mom works a lot so when I see her doing something around the house after a long day of work, I try to jump in and help out - like doing the dishes together. It also gives us an opportunity to talk more about our day.

2 3 4

Make a note of appreciation. A simple “thank you” goes a long way. I love to draw so I make surprise thank you cards for my parents. Surprise a family member with a note of gratitude for things they do that make your life more special, or just tell them you love them. You will be rewarded with the smile on their face!

from ALLYSON: Share your self-care practices with your children.

Self-care is kindness toward yourself and it sets a great example for your children as well. For example, make your well-being rituals a part of their experience too. Meditate, pray, workout, bike ride or go for a walk together. I know as a parent it is important to carve out some “alone time,” but also see where you can add your family into it as well. It can build a great foundation of self-care practices as they grow up.

Volunteer as a family. This creates a sense of gratitude for all the blessings your children have in their lives. They will experience first-hand that doing good feels good. Volunteering teaches compassion and empathy for others and creates very special memories for you as a family. I love seeing how volunteering has given my daughter a new perspective on the world and the power she has to make a difference.

With a love for animals and the planet, mommy and daughter DUO GOODERS, Allyson and Shayler, report on how people are inspiring communities and making a difference for now and for future generations.

The DUO GOODERS Show is on the PlantBased Network!

connect

love

We are busier than ever before in today’s fast paced world. But don’t overlook the importance of slowing down and spending quality time together. Filling that time with kindness and compassion not only makes a difference for your family, it will also make a difference in the world.

Plant-Based Spotlight

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SEASONAL SIPS

Simple Seasonal Smoothies: TO BOOST YOUR MORNING ENERGY

By Robyn Rolfes

BLEND UP THE FLAVOR

So many delicious fruits come into season during the Spring and Summer months, so why not take advantage of that by whipping up a cool smoothie?

These are some "go-to" recipes that are great to rotate throughout the week.

The key to making a super smooth, creamy drink is using a high-powered blender. There are several great brands on the market and they really make a difference

Green Mint Cocoa Goodness

yeild: 32 ounce mason jar THIS TASTES LIKE MINT CHOCOLATE CHIP ICE CREAM

in the texture of your smoothies.

Ingredients:

Use the tamper to help mix thick

1 ripe banana

ingredients—as they blend, the consistency will become thinner.

The directions are the same for all of these recipes… just add the ingredients to your blender and

2 cups fresh spinach 1 teaspoon vanilla extract 1 tablespoon flaxseed meal 2 teaspooons cacao nibs

blend on high for about a minute,

1 tablespoon cocoa powder

or until all the ingredients are well

1 cup oat milk

combined. Pour into your favorite

2 cups ice

glass, top with the goodies of your

1-2 drops peppermint extract or essential oil

choice, and enjoy!

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drink your veggies

summer vibes TOP IT OFF! Add Some Crunch To Your Smoothie With These Toppings

Carrot Cake in a Jar

yeild: 32 ounce mason jar

Ingredients:

FRESH GINGER ADDS A TANGY ZEST

1 ripe banana 1 orange, peeled and broken into segments

Granola

1 cup shredded carrots

Coconut Flakes

1 cup frozen mango

1 teaspoon chopped, fresh ginger

½ cup oat milk

1 teaspoon ground cinnamon

Chia Seeds

¼ cup almond butter

½ teaspoon ground nutmeg

Gogi Berries

1 tablespoon maple syrup

¼ teaspoon ground turmeric

Hemp Hearts

Fresh Fruit Dried Cereal Chopped Nuts Pepitas

Tropical Cherry AcaÍ Delight yeild: 32 ounce mason jar

Ingredients: 3.5 ounce frozen acaÍ berry packet, broken into pieces (keep in the packet and break it up by bending over a cutting board edge or gently hitting with a large spoon) 1 cup frozen dark cherries 1 cup frozen pineapple ¼ cup shredded coconut flakes 1 cup coconut water 1 cup regular water

You can find Acaí Berry packs in the frozen fruit section of most grocercy stores

USE LESS LIQUID IF YOU LIKE A THICKER DRINK

great for busy familes!

Plant-Based Spotlight

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quick and easy!

DON'T OVER-DO THE ROSEMARY

Chocolate Oatmeal Breakfast yeild: approx. 32 ounce mason jar

Ingredients: 1 ripe banana ½ cup rolled oats, uncooked

Blue Rosemary

yeild: 32 ounce mason jar

¼ cup almond butter

Ingredients:

1 cup oat milk

2 cups frozen blueberries

1 tablespoon cocoa powder 1 teaspoon vanilla extract 1 cup ice

2 cups frozen blackberries ½ cup raw cashews 2 cups almond milk 2 sprigs fresh rosemary, leaves pulled from stems and chopped ½ cup ice

TRY THIS WITH VARIOUS OTHER NUT BUTTERS TOO!

BENEFITS OF ROSEMARY Rosemary is an evergreen shrub whose leaves are used, fresh or dried, in cooking all around the globe. It can also be consumed as a tea or diffused as an essential oil.

Adding oatmeal to smoothies makes them more filling and helps keep you satiated throughout the day.

This herb is high in manganese, helping the body to heal faster.

Other health benefits may include: • p owerful antioxidant, antibacterial, antiviral and antifungal properties • i ncreased cognitive performance • improved sleep quality • reduction in anxiety levels

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Think

Outside THE

COOKBOOK

By Jyl Steinback

“America’s Healthiest Mom”

Ashley Arpel Greenwald Friends

250

Plant Nutritious RECIPES the whole family will

Love

Plants TODAY

EAT MORE

Introduction by Dr. Scott Stoll

MORE THAN

2 MILLION

JYL’S

of COOKBOOKS SOLD!

CLICK HERE to get this ebook for only $10 [a portion of the proceeds benefits ShapeUpUS.org]

01

COSTA RICA RETREAT

PLANT-BASED

IN PARADISE Travel to tropical Costa Rica as Erin Stanczyk

[co-host of the EatMoveRest Show] and her family take us on a wellness retreat.

PBNet: Erin, your EatMoveRest retreats sound so fabulous! A mix of yoga, local activities, cooking…what inspired you to start holding them, and what places do you currently go?

ERIN: When we started our plantbased journey, we felt so isolated, being located in the Midwest— the middle of beef country, hah!

That's why we decided to start our website, blog, Instagram, and eventually YouTube channel, as a place to not only educate others, but to create a community of like-minded individuals. We soon realized that our followers were getting to know us, but we wanted to get to know them, too! We began hosting retreats and workshops locally, and eventually in Costa Rica. We've just returned home from our 3rd annual EatMoveRest Costa Rica Retreat and they just keep getting better and better every year! We are half-full for next year already, so we are most 28

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definitely planning to expand. We plan on adding Bali to our schedule at some point next year, as well as possibly another Costa Rica retreat, and one in the States!

PBNet: That’s fantastic—we’re excited to go to one ourselves! What has been your most memorable (in a good way!) experience so far?

ERIN: Our most memorable experience was bringing our then 3-month-old, Max, with us to Costa Rica for our first international retreat! It was so empowering to fulfill our dreams of becoming world travelers as a family so early on!

We always said that we wouldn't let becoming parents stop us from seeing the world, but would be all the more reason to explore, so that our children could become well-rounded, accepting, and brave kiddos right from the start. Max is now just over 2 years old, and has been with us 3 times to Costa Rica, and we can't wait to bring baby #2 (due in early July) next year!

We always said that we wouldn't let becoming parents stop us from seeing the world, but would be all the more reason to explore!

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PBNet: Congratulations on baby #2! What activity or educational experience do most people seem to like the best?

ERIN: Everyone really just enjoys getting to connect with new people from all walks of life, from all over the world. Not only our guests, but also the retreat center owners and their staff/volunteers, are such a wealth of knowledge and experience and have so much to share. Dusty and I love getting to make lifelong friends and keep in touch/visit each other as we travel! As far as activities at the retreat, everyone absolutely loves hiking to visit the waterfalls and the beach, as well as time spent at the retreat center.

Most of the fruits, veggies, herbs, and medicinal plants that we eat throughout the week are grown at Farm of Life, and the owner, Brian, gives us all a tour and educates us on every plant and how to use it to heal—it's really fascinating! Another highlight of the week is the Cacao Ceremony, where we get to drink a 30

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ceremonial dose of cacao, which is a highly revered superfood grown in the region. We dance, we laugh, we sing, and it's so energizing and heart opening—truly something you have to be there to fully experience!

PBNet: Without giving out names, can you share a little about someone's transformation you've helped with that stood out most to you?

ERIN: We've had so many amazing transformations! One that stands out is a local gal whose fiance left her right before their wedding.

She felt so depressed and lost and somehow ended up seeing EatMoveRest.com on the back window of our car, went to the website, applied to come on our retreat, and had no idea what being plant-based was or what raw foods were. She was a pharmaceutical sales rep who had never learned anything at all about holistic healing modalities or food as medicine.

Her mind was completely blown, and she has since then become

vegan, reduced the medications she's taking, and found a life partner whom she intends to marry and start a family with! She actually attended our retreat twice, and has lost a lot of weight, began running again (her passion), and is such a happier and healthier person inside and out!

PBNet: That must be very rewarding to see—for everyone!

Can you give us a little taste of what a typical day is like at one of your retreats?

ERIN: We wake up to the sound of nature, do a little sun-gazing, outdoor yoga overlooking the rainforest, and eat a breakfast consisting of fresh-pressed juices, smoothies, and tropical fruit, then usually embark on an adventure for the day. Either we will go for a hike to a hidden waterfall or to the beach, enjoy fresh fruits, raw granolas, bars, balls, and veggie collard wraps for lunch, and then head back to the retreat center. We'll usually have a bit of downtime to lay by the pool, sip on some fresh-cracked coconut,

lay in a hammock, and unwind.

Then we'll have some sort of group activity like the Cacao Ceremony, or a group chat, then dinner. There is always a food demo before dinner, so it's fun to get to learn how to make some of the most delicious plant-based meals to bring back home with us! Dinners are always so epic and inspired by foods around the world—Greek, Indian, Costa Rican, Thai, Italian—veggie burgers, hearty curries and stews, colorful salads, amazing sauces, dips, and dressings, and more! After dinner we will usually do a bonfire or an activity, and then head to bed!

PBNet: Sounds amazing! Do you have any tips for other parents

looking to take their young children on long trips?

ERIN: Enjoy the process and remember—you're making memories! We've found it super helpful to bring our Wayb airplane/ travel car seat with us, so Max will sit still on flights, cab rights, and to and from the retreat center. A good fabric baby carrier for extra little ones, as well as a good hiking baby carrier is also key—we love our ErgoBaby and Osprey carriers.

A non-toxic sunscreen, like Badger brand, is super important, as well as plenty of diapers and wipes and changes of clothes, for you and baby, especially while flying! Healthy snacks are key—Max loves Larabars

or something similar that's super natural and simple yet calorically dense. It also helps to travel as a couple, or to have outside help! Both of Max's grandmas have actually come on our retreats to help out, and they really enjoy it!

PBNet: Do you have any retreats coming up that people can start signing up now?

ERIN: Costa Rica March 2022 is up and ready at

EatMoveRest.com/costarica We are already half-full, so sign up fast! Sign up for our newsletter on the website to receive notifications as other retreats are added to the schedule!

Erin and Dusty Stanczyk are certified health and lifestyle coaches and creators of the lifestyle brand and website, EatMoveRest.com. Together with their little man, Mr. Max, and their Bernese Mountain Dog, Beau, they inspire and empower others to get back to the basics by doing the 3 things we all do every day, better — eat, move, and rest! You can find the plant-powered fam blending, juicing, and chopping on Instagram @ErinStanczyk & @DBStanczyk and on YouTube at EatMoveRest. In their free time, they enjoy traveling, hosting dinner gatherings, workshops, events, and retreats around the world!

Get Your Veg On! Shop, Learn & Celebrate the Plant-Based Lifestyle vendors • speakers

VirtualVegFest.com

HEALTH + WELLNESS

Cook with your kids, eat as a family

by Jo Gustafson

H E A LT H Y F O O D T I P S F R O M T W O S H O W H O S T M O M S Family meals got you flustered?

Most people know that cooking and eating together as a family leads to better health, better communication, better life!

People of all ages eat better when they share a meal with others: They tend to eat more fruits and vegetables and other nutrient-rich foods, and less processed and fried foods.

Some of the reported benefits for children of families who eat together include better communication, healthier eating habits and healthier

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body weight, lower risk of eating disorders, less depression, reduced use of cigarettes, drugs and alcohol, and higher self-esteem and grades.

Some of the benefits for kids of families who cook together include better scholastic skills in language, reading, science and math. These children also have improved fine motor skills and better life skills, with increased opportunity for family bonding with its mental and emotional benefits. (Don’t forget the bonuses for parents too—healthier meals that are easier on the wallet!)

All this and delicious food too! A win-win for all.

But in today’s crazy busy world, with changing schedules and hectic lives, how are you supposed to accomplish all this?

Two of our popular PBNet show host moms, Erin Stanczyk from EatMoveRest, and Allyson Spellman from Duo Gooders, share their secrets for conquering the kitchen—and you can too! (Erin has a toddler son while Allyson has a pre-teen daughter—and both have lead incredibly busy lives.)

How are you able to arrange family mealtimes together?

ERIN: The hubs and I cook together, which cuts time in half. We make hearty curries, soups, and stews, and try to keep the spiciness and salt level minimal, so that Max will be able to enjoy the meal, and we season our own individual bowls.

Having these hearty meals also means that we only need to cook every other night, so that eliminates some of the busy-ness that comes with being parents. We always seat Max in his high chair and eat together as a family. Children thrive on routine and consistency, and love being a part of what we do as adults.

ALLYSON: Family meal time doesn’t have to be dinner. In our family, I have very unpredictable work hours and my daughter’s sports games can run late into the evening. We can’t count on dinner together every evening but we still want quality meal time.

Sometimes breakfast is our best opportunity for eating together. Look at the schedules in your family. What meal works best for you?

How do you encourage your child to try new foods?

ERIN: Try, try, try again! It can take several attempts before a kiddo will finally try a new food! Also, monkey see, monkey do—let them watch you enjoying your meals enough times and they're bound to follow suit!

Don't cave into unhealthy foods just because you know they'll eat them, because this can create even more

pickiness. Instead, try not to worry if your little one refuses a meal—by next meal they are certain to be hungry and more willing to try new and healthy foods!

it to something that is important to them. For example, how eating well can make a difference for a sport or extra brain power for a test. Share your personal experiences about how shifting to healthy eating made a positive impact on your life. It is important to focus on the difference it makes on the inside rather than only outward appearance.

ALLYSON: Try spin-offs of their favorite dishes. With each variation add something new to the mix to begin to expand their horizons and taste buds. Get creative in the kitchen and cut food into fun and easy shapes MEAL TIME with cookie cutters.

Name a food your DOESN'T HAVE child helps make and have your child to TO BE DINNER… invent new snacks.

How do you talk to your child about healthy eating?

BREAKFAST OR LUNCH CAN ALSO BE GREAT TIMES TO CONNECT.

ERIN: Rather than using negative language around less healthy food options, we try to stay neutral or positive. A cookie isn't "junk" or "bad," it's just "a cookie." As for healthy foods, it's easy to be extra positive and inspiring by starting at the grocery store. Bring your kiddo with you and let them choose from the colorful fruits and veggies—making them a part of the process will help to ensure they appreciate and feel excited about trying healthy foods back home.

ALLYSON: Talk about how eating well makes you feel good and gives you energy. Connect how healthy eating can make a difference by tying

How do you encourage your child to help with cooking?

ERIN: Get a step stool they can stand at and some plastic knives to help chop and prep meals, and talk about how good and how strong the food makes you feel! Giving meals and recipes fun names can help too, like our "Green Dino Juice!"

ALLYSON: Involve kids in planning the weekly menu and creating a shopping list. Let each child choose a meal for the week so they are included in the family planning and get to feel pride and ownership of the meal.

One of the most exciting parts of cooking is creating new recipes and the chances are good your children will be game to be a part of that process. Ask your kids if they have any ideas for how to modify their favorite recipes. Even if their ideas don’t work out, your children will still have learned something about how cooking works and which flavors don’t work together.

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What is your #1 tip for getting kids to eat healthy?

ERIN: Keep offering and don't give up!

Use positive language around food and make them a part of the process as much as possible! If you don't introduce unhealthy foods from the start, they never become a problem!

ALLYSON: You are the role model!

Your kids pay attention to your habits and easily copy your food choices.

Are you eating healthy? How parents shape the home food environment influences how a child thinks about food, their food preferences and eating behavior. Being their role model can help them develop healthy eating habits for life.

WATCH NOW

!

Kudos to both Moms for being such great role models—we thank them for their helpful advice!

So some of my key takeaways from these amazing Moms are: • plan your time

• get creative

• communicate benefits

• let kids experiment

• be positive • make it fun • be flexible

• get their ideas and input at the grocery store and in the kitchen • be a good role model

It may not always be easy, but a happy and healthy life for both kids and parents is the ultimate reward for your efforts!

PLANT-BASED NETWORK SHOWS FOR FAMILIES: Duo Gooders • EatMoveRest • So Many Cooks in the Kitchen Pauli Broccoli and Friends MORE TO COME! And we’d love to know what you’d like to see: email us at: suggestions@plantbasednetwork.com

how to hack

HAPPINESS

When it comes to living our best life, everyone has their own idea about how to create a happy and fulfilled existence.

Some people look for ways to artificially induce those "feel-good" emotions, only to be let down—as those aren't sustainable over the long haul.

Our hormones help to balance our feelings and there are several natural ways we can enhance those effects with simple daily actions.

Here are our happiness brain chemicals, what they do, and simple things that can stimulate their production.

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Dopamine

RESOURCES PODCASTS Check out our BOOKSHELF this issue for several entertaining family podcasts BOOKS A great place to start is: The Vegucated Family Table: Irresistible Vegan Recipes and Proven Tips for Feeding Plant-Powered Babies, Toddlers, and Kids [by Marisa Wolfson]

+

Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes —and coming in august— Dreena's Kind Kitchen: 100 Whole-Foods Vegan Recipes to Enjoy Every Day [both by Dreena Burton]

MIND & MOOD

Oxytocin

REWARD / MOTIVATE Finish a Task Self-Care Eat Healthy Food Celebrate Small Wins Listen to Music

LOVE / CONTENTMENT Play with Pets Hold Hands Hug Loved Ones Help Others Get a Massage

Serotonin

Endorphin

MOOD STABILIZER Walk in Nature Run/Swim/Cycle Sun Exposure Yoga/Meditate Take a Deep Breath

PAIN KILLER Dark Chocolate Laugh Dance Exercise Meditate

GIVE A RAY OF

HOPE this summer

get more ideas for family summer activities by downloading our FUN GUIDE here

Be Dr. Dolittle for a Day —

VISIT AN ANIMAL SANCTUARY

It's a totally heart-warming experience for the whole family to visit animals who are happy, free and well-cared for—and have been rescued from a life of suffering and confinement, where they would eventually become someone’s meal. There are sanctuaries for many types of different animals including farm animals like pigs, cows, and chickens, but also abandoned and rescued animals like monkeys, zoo animals, hamsters, and more, and many of them are located in relaxing rural areas.

MOST SANCTUARIES NEED VOLUNTEERS

and money to help with general animal caretaking, veterinary care, feeding and cleanup, but many also have visiting days, parties, dinners, and other fun.

Some support themselves by selling bumperstickers, t-shirts, jewelry or photos or artwork of the animals, which can be treasured souvenirs forever. Some have “adoption” papers where you help feed and care for a certain animal, which is particularly fun for kids! Others have incredible galas or parties every year, and many sanctuaries bring in speakers and hold special events and classes. All of these activities go to a very worthy cause—helping rescued animals live long, healthy and happy lives.

Don’t forget to volunteer, buy their products, and support them however you can!

A comprehensive list of animal sanctuaries can be found at VeganNavigator.com © 2021 Plant-Based Network

HOME SOLUTIONS

By Dana DeBellis

JUST B R E AT H E . . .

WE BREATHE, WE SMELL. Scents are all around us and are difficult to avoid. What you breathe in can affect you in many ways.

When we smell an odor, the molecule is sensed by our olfactory system. Then our complex neural network sends an impulse to the region of the brain that controls memories, emotions, and hormones. This is the process that occurs when you inhale essential oils, and is called Aromatherapy.

Aromatherapy is the safest means of administering essential oils; and it's the fastest way to get them into your bloodstream. Inhaling essential oils has many health and wellness benefits.

Studies have shown that they can help support our emotional, physical and mental states.

Aromatherapy inhalers are a convenient and portable way to take oils with you.

Make several of these blends and keep them on hand for quick use anytime you need an aromatherapy boost.

You can find inexpensive inhalers online (usually in a 12-pack) and they will last about 3-4 months. Put 12 to 15 drops of essential oils on the cotton wick inside the inhaler.

Don’t forget to label them.

TO USE: Place the inhaler near the nostrils, inhale in through your nose for 5 seconds,

hold your breath for 5 seconds, then exhale for 5 seconds. Repeat 2-3 times as needed.

POLLEN RELIEF

CHILL OUT

4 DROPS LEMON 5 DROPS LAVENDER 3 DROPS PEPPERMINT

5 DROPS LAVENDER 4 DROPS BERGAMOT 2 DROPS FRANKINCENSE 1 DROP YLANG YLANG

CRAVINGS 5 DROPS GRAPEFRUIT 4 DROPS PEPPERMINT 2 DROPS CINNAMON BARK 1 DROP GINGER

ATTENTION 5 DROPS PEPPERMINT 7 DROPS SWEET ORANGE

GOODNIGHT 4 DROPS LAVENDER 3 DROPS ROMAN CHAMOMILE 2 DROPS SANDALWOOD 2 DROPS SWEET MARJORAM 1 DROP YLANG YLANG

PLANES, TRAINS, AUTOMOBILES 4 DROPS PEPPERMINT 3 DROPS LEMON 2 DROPS GINGER 1 DROP VETIVER

OH MY HEAD 4 DROPS LEMON 5 DROPS PEPPERMINT 2 DROPS FRANKINCENSE 1 DROP SPIKE LAVENDER

These recipes are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using these recipes.

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[ADVERTISEMENT] O R G A N Y C 'S

C O M M I T M E N T

T O

W O M E N 'S

H E A L T H

Do you know what is in your feminine hygiene products?

I recently did some research about women's hygiene products, and was very surprised by what I found. Some pads and tampons have dyes, wood pulp, chemicals and even petroleum products in them! Who wants to put things like that in their tender lady parts?

In addition, those products are not biodegradable and are hazardous for our environment.

So, I went looking for something better and I found a product that doesn’t contain any of those…

Organyc®. This line of products for women is made by Corman, a company that has been in business

over 70 years, and only uses 100% certified organic cotton and ecofriendly materials.

I interviewed Rebecca Storrick, the Marketing Manager - US, about her work with the company. She told me, “I feel proud to work for ® Corman, because I feel as though I am part of something that is really making a difference in the feminine care space.”

Rebecca says her goal is “getting Organyc products into as many hands as possible, including to those who need it most, through our Community Food Bank Initiative. The most important part of my job has always been

educating women to better understand the importance of ingredient transparency, so they can make informed decisions about what they are using in and on their bodies every month.”

Organyc is launching a new global campaign that revolves around their brand character of Expect Respect ® – respect for women, their skin and the Earth, and encourages women to recognize the respect they deserve in their workplaces and communities.

Susan Francis Contributing Writer and Solutions Specialist at Plant-Based Network, Inc.

Thank you, Organyc for your commitment to women’s health!

the

ALL RECIPES MAKE 1 – 2 BOWLS [depending on the size of your bowl!]

Bowls of Summer bursting with fresh flavors

Hearty

Tofu-Potato Scramble TO SCRAMBLE THE TOFU: Crumble up the tofu block with your hands and cook over medium heat with a drizzle of olive oil. Then add garlic powder, turmeric, salt and pepper

Sauté: Spinach Mushrooms Potato Cubes (pre-boiled) Sesame Seeds, for garnish

scrambled tofu: 5 Ounce Block of Tofu (medium firm) 1 Tablespoon Nutritional Yeast ¼ Teaspoon Garlic Powder ¼ Teaspoon Turmeric

photography: Fresh off the grid

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 38

Your family will LOVE these low-effort, nutritious recipes that come together really quickly!

Banana Nut Oatmeal 1 Cup Cooked Oatmeal 1 Mashed Banana Splash of Almond Milk 1 Tablespoon Hemp Seeds Pinch of Salt TOPPINGS Blueberries

Agave Syrup, to taste

Blackberries Sliced Almonds Mint Leaves

1 cup Cooked Oatmeal = 1/2 cup Rolled Oats cooked in 1 cup Water (or 1/2 cup Water and 1/2 cup Almond Milk)

Protein Packed

Quinoa Bowl 2 Cups Cooked Quinoa 1 Tablespoon Coconut Sugar 1 Tablespoon Flaxmeal 1 Scoop Vanilla Protein Powder 1 Teaspoon Cinnamon

TOPPINGS Cashew Butter Apple Jelly Raw Cashews

2 cups Cooked Quinoa = 1/2 cup of dry Quinoa cooked in 1 cup Coconut Milk or Water

Apple Slices

Sometimes simplicity is the best solution… One-bowl meals not only combine tasty flavors, but make your food a little more interesting!

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Creamy

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PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 40

Balsamic Vinaigrette Dressing 2 tablespoons olive oil 2 tablespoons balsamic vinegar 2 teaspoons maple syrup 1 teaspoon dijon mustard

Spring

Berry Salad Bowl Spinach

White Onion

Blackberries

Tomato

Avocado

Cucumbers

Roasted Chickpeas

Sauteed Mushrooms

Sauteed Asparagus Toasted Walnuts

Bowls can be a convenient and clever way to mix your favorite ingredients – the dressings or sauces can bring it all together.

Mix -n- Match and Get Creative!

SOUTHWEST SPICE BLEND [1/2 TEASPOON EACH]

Fiesta

Chili Powder Garlic Powder Onion Powder Cumin Salt plus a pinch of: Cayenne Pepper

Burrito Bowl Cooked Rice

Corn

Black Beans

Fresh Cilantro

Chopped Tomato

Southwest Spice Blend

TOP WITH EITHER ONE OF THESE DELICIOUS SAUCES Creamy Avocado Lime

Southwestern Ranch

½ medium avocado

½ cup vegan mayo

2 tablespoons lime juice

1 to 2 tablespoons water

1 tablespoon apple cider vinegar

½ tablespoon agave syrup

1 tablespoon olive oil

1 teaspoon lime juice

1 teaspoon apple cider vinegar

NOTE

white part of the green onion is for the miso soy broth and its green ends are for garnishing

Miso Tofu Ramen Cooked

Raw/fresh

Ramen Noodles

Mustard Greens

Soy-Marinated Tofu

Green Onion, to garnish

Red Bell Peppers Mushrooms (Shimeji) Fried Eggplant Miso Soy Broth 1 tablespoon olive oil

½ tablespoon miso paste

1 green onion

½ teaspoon maple syrup

1 garlic clove 1 teaspoon grated ginger 1 tablespoon soy sauce

2 cups veggie stock ½ cup water

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Keep your plates in the cupboard!

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PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 42

Congratulatioms!

Shery T

This summer-inspired smoothie bowl will bring the Tropics to your breakfast table!

Includes everything your body needs: bananas for energy, mangoes for vitamin C and antioxidants, and satisfying plantbased proteins and fats.

Winners!

LET THE SUN SHINE IN!

INGREDIENTS 3 frozen bananas, diced 1 cup frozen mangoes Juice of ½ an orange ½ cup oat milk 1 tbsp almond butter 1 scoop vanilla protein powder (Arbonne brand) ¼ tsp grated ginger ¼ tsp blue spirulina powder toppings: 4 kumquats pomegranate seeds edible orange flowers mint leaves

Tropical

INSTRUCTIONS 1. B lend frozen bananas and mangoes while gradually adding orange juice and milk until mixture is smooth.

2. A dd almond butter, protein powder and ginger. Blend for a minute until mixture looks smooth but creamy.

3. P our 3/4 of the smoothie mixture into a bowl while keeping the rest inside the blender.

4. A dd blue Spirulina powder to blender and blend for one minute until the color changes to light blue.

5. P our the blue mixture on one side over the smoothie bowl then smooth it and blend it in using a spoon until you achieve desired look.

6. T op and garnish the smoothie bowl with the cut Kumquat pieces, pomegranate seeds, orange flowers and mint leaves.

Bliss

1st

pl ace

INGREDIENTS

INSTRUCTIONS

1 frozen banana

1. P uree ingredients in blender until smooth – t he mixture should be thick.

2. T ransfer to a bowl and add activated charcoal-coated avocado rose on top.

½ cup (100g) spinach 1 frozen mango 1 tsp xantana ½ cup oat milk

by Milla Honkanen

3 rd

Nature’s

pl ace

Easter

Smoothie

INGREDIENTS

INSTRUCTIONS

2 very ripe bananas ¼ pineapple 1 tbsp coconut yogurt 1 tbsp almond butter 1 tbsp protein powder 1 tsp pink pitaya powder 1 tsp vanilla extract

1. C hop bananas and pineapple into small pieces and freeze.

2. I n a high-speed blender, mix all ingredients until smooth.

3. P our into a bowl.

4. D ecorate with Easter chocolate eggs, grated coconut, puffed quinoa, fresh mint leaves and sprinkles of your choice.

by Ursula Vita

Yummy Candy

INGREDIENTS

INSTRUCTIONS

6 tbsp granola 2 ripe, sliced, frozen bananas 2 tsp beet root powder 5 tbsp vanilla almond milk 1 tbsp vanilla protein powder Fresh blackberries Fresh raspberries White pitaya letters Kiwi fruit berries

1. F ill a bowl with granola.

2. I n a high-speed blender, mix bananas, beet root powder, and protein powder until smooth.

3. P our over granola.

4. Top with fruit of your choice and enjoy.

4 th

pl ace

by Sandra Daum

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Green

nd Charcoal pl2 ace

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HEALTH COACH

GETTIN’ FIT WITH THE FAM DIY Lawn Games

by Jo Gustafson, M.S., M.Ed., CHC

If you’ve spent the last year hunkered down inside the family crib, it’s time to have some fun in the sun with the fam!* This is the perfect season to reinvent the wheel – or the ball – or the net!

(Don’t tell the kids, but creating a new game is great for their imaginations and for your budget—so get them in on the action!)

Most of All… Have Fun!

No net? No “official” ball? No worries!

We gotcha covered with a couple ideas to warm up your muscles and your brain: BOCCE “UN”BALL — try it with coconuts, oranges, grapefruit, or Mom’s overbaked muffins! If you’re one of “those” people who like rules, check out www.hgtv.com.

NETLESS VOLLEYBALL — Use a clothesline or nothing at all to see how long you can keep any round-ish object in play—a balloon, exercise ball, stress ball (you DO have one of those this year, right?)

BEANBAG TOSS — Oh so many ways to play!

Try paper plates with giant numbers for scoring. True beanbags can be dried beans in ziplock bags. Losers must run to round up the beanbags!

GLOW-IN-THE-DARK BOWLING — We. Totally. Love. This. Recycled plastic bottles and glow sticks—pure genius. www.growingajeweledrose.com

* CDC Guidelines still apply to keep everyone safe 44

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OPENING EVENT : Monday — MAY 17 : 4pm pt / 7pm edt

imagine

living a healthier and happier life

FREE virtual conference­­ Top health and wellness experts share their insights on how children and their families can live healthier, happier lives.

DR. CHRIS LINEBERRY

Principal and Author

COACH JIM JOHNSON

OBI NDEFO

Motivational And Inspirational Speakerplantrician Project

Actor, Writer, Director

ALL DONATIONS WILL SPONSOR A TEACHER, SCHOOL, DISTRICT OR HOMESCHOOL

SPONSORED BY

to receive the Hip Hop Healthy Heart Program for Children™ curriculum…

The first world-class, online, digital-social-emotional “Whole Child” wellness curriculum for K–6th grade—that impacts education, health and financial wellness.

We are Building A Culture of Health into our school’s e-learning platform and directly into our homes.

HOSTED BY: JYL

STEINBACK

sign up today: WWW.SHAPEUPSUMMIT.COM

HELLO CHEF

MEET Chef Jason Wyrick Chef, speaker and bestselling author Jason Wyrick has been serving the plant-based community for over 15 years. As the Executive Chef and Owner of The Vegan Taste, the nation’s longest running vegan meal delivery service, and Casa Terra, an upscale vegan restaurant named one of the Phoenix Top 25 Restaurants in its first year of operation, he definitely has his “plate full”.

PBNet was fortunate enough to steal a bit of his time for a Q&A—to gain more insight about his story, advice for restaurateurs, and his future plans.

Photography: Carl Schultz | shot on location at Urban Farm 46

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plant-forward cuisine

discover a world of exotic and diverse flavors

IN ARIZONA

When did you start eating plantbased and what inspired you to change your diet?

I went vegetarian in 1996, but I wasn’t too smart about it. I replaced the meat I was eating with blocks of cheese and dishes with heavy cream (and cheese) cheese pizzas (with extra cheese) all you can eat (cheese) enchiladas, you get the picture. Not too long after that, I became diabetic, but I didn’t get diagnosed until 2001 when I was 27 years old and 330 pounds. I was told I’d have to take insulin the rest of my life and I was shocked. I ended up finding the McDougall program and went vegan. I ended up reversing Type II diabetes and lost over 100 pounds.

Is there any part of being plant-based that is (or has been) a challenge for you?

For a long time, it was simply socially unacceptable, so I often felt left out of social events, even when I was there.

Tell us about your Cookbooks… why the focus on Mexico-Inspired cuisine?

sweet potato tamale with mushrooms

I have a few books under my belt now.

I wrote 21 Day Weight Loss Kickstart and Powerfoods for the Brain with Dr. Neal Barnard. I’ve contributed heavily to and was the food editor for Living the Farm Sanctuary Life, Clean Protein, and Blue Zones Kitchen.

My solo books are Vegan Tacos and Vegan Mexico.

I grew up in Phoenix, so I’ve always been exposed to Mexican food, but not necessarily great authentic Mexican food. Whenever I get into something, I have to learn everything about it and when I started delving into Mexican food, I just couldn’t stop. It’s been a passion ever since.

Jason's delicious recipes capture the essence of the moles of Oaxaca, the Mayan legacy of the Yucatan, the smoky chile flavors of Zacatecas,the fruit-centric Southern regions, the Spanish influence of Veracruz, and the street food of Mexico City.

Do you have any secrets for people who don’t like to cook? wood-fired MARGHERITA pizza

Did you always want to be a Chef and when did you realize that was your calling?

I don’t think it was until 2004 when I started teaching cooking classes for the Vegetarian Society of Phoenix. I had been hosting dinners for them and people figured out I knew how to cook, so they started asking for classes and it snowballed from there.

Get an affordable delivery service!

Why did you decide to open your restaurant, Casa Terra, and what do you wish you would have known before opening it?

I wanted to do something for Phoenix that no one had done before, so I opened up something that was way more upscale than what we had here, but I didn’t want it to be pretentious. [continued]

Jason showcases the excitement of Mexican flavors and textures with recipes for traditional and creative tacos you can make at home, featuring your own homemade tortillas, salsas, and condiments

CLICK THE ABOVE BOOKS TO LEARN MORE OR PURCHASE

Plant-Based Spotlight

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cheese plate : ricotta | queso fresco | mozzarella | olives harissa | seasonal preserves | warm flatbread

RAPID-FIRE QUESTIONS

What was one of the best meals you've ever had?

It was a veggie shawarma at an Egyptian restaurant in Ft. Worth. Absolutely perfect.

The roasted veggies, the sauce, the rice and lentils with tiny bits of fried pasta, the Turkish coffee. Perfect.

If you were home alone, what would you make yourself for dinner?

Something simple. Probably a bean burrito smothered with a guajillo chile and pan-roasted garlic sauce with some salted lime avocado on top.

If you were stranded on a desert island and there was only one food there, what would you want it be?

Tacos, of course!

What do you make when you really want to “wow” your guests?

Mole, but not the typical Mole Poblano. I’ll choose one of the moles not as well known here, like mole amarillo or mole chichilo.

What’s one thing people would be surprised to know about you?

I’m a published game designer.

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That’s why Casa Terra featured creative dishes, but with a more relaxed atmosphere.

What would you tell someone who’s thinking of opening a plant-based restaurant or food truck right now?

To be honest, I wish I would have known the restaurant industry a lot better. It’s not just the business part of it, but also the type of people that get into it. We had someone swindle a lot of our life savings in the process and we’ve suffered some other traumas, but in the end, it all turned out and we’ve learned a lot since then.

Restaurants are hard work. They are creativity killers because you spend most of your time managing logistics and staff as opposed to creating, so just because you know how to cook doesn’t mean you’ll be a successful restaurant owner. It’s grueling, but it can also be incredibly rewarding. My business partner likes to say “Don’t open a restaurant unless you have to, and if you have to do it, then nothing will stop you.”

During Covid, when you pivoted from cooking in your restaurant to focusing more on your meal delivery business [The Vegan Taste], what was the biggest obstacle you or your business faced?

Scaling up was a logistical challenge.

We make thousands of meals a week now and figuring out staffing, manufacturing, and delivery at that scale while still maintaining the quality of food we do has been tough and somehow we’ve managed to do it.

What do you want to accomplish in the next five years?

I want The Vegan Taste to be operating in several cities on an international scale. We should be everywhere!

WE AGREE!

THE VEGAN TASTE

JOIN THE PLANT-FORWARD MOVEMENT. If you need assistance with how to add more plant-based options to your restaurant, they can help. Contact them at hello@thevegantaste.com.

GET TO KNOW The artichoke is actually the bud of a thistle—a flower.

The leaves (called "bracts") cover a fuzzy center called the "choke", which sits on top of a meaty core, called the "heart".

ARTICHOKES

Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron.

EATING + DIPPING:

PREPPING + COOKING:

Artichoke leaves should be pulled off the base and dipped in whatever dressing you like. Then the "meat" can be scraped from the leaf using your teeth.

• Begin by trimming off the top 1/2" to 1" of the artichoke to expose the inside.

The "heart" is found after all the leaves have been removed. There will be an inedible fuzzy, bristle-like piece in the middle. This can be scraped away with a spoon or knife revealing the "heart" that can be eaten as is, or cut up to use on pizzas, pastas or salads.

• Cut the the sharp tips off the outer leaves.

• Chop off the bottom stem so it can sit flat for serving.

• Artichokes can be steamed or boiled, then can be grilled or roasted.

• Cooking time is about 20-30 minutes, until the leaves can easily be detached.

VEGAN MAYO-BASED DIPS TO TRY WITH THE ARTICHOKE mix mayo with any of the following: sriracha

tamari

balsamic vinegar

lemon juice

ONE OF OUR FAVS! melted vegan butter, garlic powder, lemon juice, and dill dill

bravely you with Koya Webb

Click Here to Sign Up Today

Live your most radiant life.

Bravely You with Koya Webb is a 10-day course that empowers you to live as your most authentic self with confidence and courage.

VIRTUAL EVENT

You will learn KOYA’S SIX STEPS to lasting love alongside GUIDED MEDITATIONS, DAILY REFLECTIONS, and practices for GENUINE SELF-CARE. You’ll release limiting beliefs, let go of expectations and self-criticism, create powerful affirmations for change, and discover why befriending fear is the key to CREATING A LIFE YOU LOVE.

www.onecommune.com/koya 50

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Be courageous. Be confident. Be happy.

By completing

koya webb

this course, you

BRAVELY YOU COURSE - Discover the courage and confidence to create a life you love… simply by being YOU. We live in a fear-based society. Maybe you are afraid to be yourself. Afraid to follow your heart. Afraid to love at the deepest level. The problem is that we are taught to fear fear, when, in fact, you can find ways to befriend fear in order to hear what it’s here to teach you. Through the six simple practices taught in this course, you can shift from fear-based living to love-based living.

This class offers you the chance to: • M ake friends with your fears so they can help guide you • L earn where you need more love in your life and body • F orgive yourself and others to set the past free • T urn limiting beliefs into liberating affirmations • L earn how to be centered, calm, and clear in the face of any challenge

This course is for you, if you: • F eel stuck, dissatisfied, or self-critical

prepare yourself to make a huge impact in the world … simply by being bravely you.

• K eep getting stopped by fear or doubt • W ant the courage to pursue what matters most to you • A re called to live a life of great purpose, love, and contribution • W ant to be the most confident, courageous version of yourself

• F eel happy, confident, and free to live as your most authentic self • D iscover daily self-care practices that can serve you for the rest of your life

Cultivate the courage and confidence to create a life you love through meditation, breathwork and writing practices.

Plant-Based Spotlight

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VIRTUAL

We are gearing up for an incredible Summer!

Some exciting events—Live and Virtual—are coming this summer, including several that the PBNet is proud to be co-hosting!

VIRTUAL

Monday May 17 to Sunday May 23

VIRTUAL + LIVE IN FIVE CITIES

VIRTUAL

ONGOING

Monday June 14

Monday July 19 to Sunday July 25

Every Saturday 2PM — 3PM EST

Shape Up Summit FREE 7-DAY VIRTUAL CONFERENCE bringing together top experts on health and wellness for children and their families to share their insights on how to live healthier and happier lives www.shapeupsummit.com check out the ad in this issue!

VIRTUAL

Monday May 24 to Sunday May 30

Keep it Fresh Fest HYBRID EVENT Live In Five Cities + Virtual Events At Night. Vegan and plant-based food demos, entertainment, shopping and more in Baltimore, MD, Denver, CO, Durham, NC, Atlanta, GA, and Oakland, CA. Virtual evening activities available to everyone include an online panel discussion, musical performances, keynote presentation, and film screening on the Plant-Based Network.

BeLeaf Retreat A full week of events plus a summit over the weekend.

Offers a focused moment and playful tools to examine your relationship to our natural world. [$$] www.beleafretreat.com

VIRTUAL

Monday August 2 to Sunday August 8

Hosted by DJ Cavem, Black Veg Society of MD, and the Plant-Based Network.

UK: National Vegetarian Week

www.keepitfreshday.org

Celebrated by the Vegetarian Society since 1992, this annual awareness-raising campaign promoting inspirational vegetarian food and the benefits of a meat-free lifestyle.

Participating is a huge range of organizations from small businesses to big corporations, schools, community groups and individuals all across the UK.

VIRTUAL

www.nationalvegetarianweek.org

Sunday July 18

Go Compassionate Live FEATURES 3 GUEST EXPERTS Dr. Melanie Joy, Jonathan Balcombe, and Ingrid Newkirk help people recognize the cruel cultural norms of animal exploitation. www.gocompassionate.com

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Live Musical Cooking Class with Gabrielle Reyes Join Plant-Based Show Host Gabrielle Reyes in a LiveStreaming Musical Cooking Class where she’ll teach you how to make some Colorful Home Cooking! www.instagram.com www.facebook.com

Before making plans, make sure to check

2021 Farmed Animal Conference E-Summit Hosted by Animal Place and sponsored by the Plant-Based Network, this year’s conference features changemakers from around the world, sharing their stories and insight in taking action to create a healthier, more sustainable and compassionate world.

out the websites for schedule changes due to Covid or weather—many live events are still being cancelled. (and please exercise caution, masking and social distancing, per CDC guidelines in your area)

www.facesummit.org

[$$] indicates there is an admission/ registration fee

LIVE

USA Palm Beach, Florida

Atlantic City, New Jersey

Sunday May 23

Friday July 16 to Sunday July 18

Palm Beach VegFest 2021 at Meyer Ampitheater Free admission, free parking, 100% vegan, lawn games, vegan food vendors, shopping, and more www.pbvegfest.com Jacksonville, Florida

Atlantic City Vegan Food Festival 2021 Located at the Showboat Hotel, there will be a food truck festival, 5K/10K with foodie finish line, vegan Sunday brunch, pizza party after-party.

Derry/Londonderry, Ireland

Vancouver, BC - canada

Saturday June 26

sunday november 20 to monday november 21

Irish Vegan Festival A Farplace Animal Rescue event at the Everglades Hotel.

Full schedule will be announced closer to the date. www.irishveganfestival.com

Greenville, South Carolina

Post Pandemic Jax Veg Fest 2021

Sunday August 15

Cardiff, Wales

Greenville FunFest

Sunday August 8

Hosted by Jax Veg Fest and featuring food, crafts, music and more

www.greenvillefunfest.com

Welsh Vegan Festival

New York City, New York

www.facebook.com

Thursday december 9 to friday december 10

Franklinton, North Carolina

Plant Based World Conference & Expo

Organized by Farplace Animal Rescue, and all the profits from the festival will directly help animals.

Beer, Bourbon & BBQ Festival

(Plant-Based Edition) in support of Blind Spot Animal Sanctuary, with food, drinks, live music, education, free samples, shopping, face painting, bounce house www.eventbrite.com

www.plantbasedworldexpo.com

Lebanon, New Hampshire

2nd Annual event with Captain Paul Watson of Sea Shepherd as well as expert speakers, cooking demos, vendors, and animal rescues, entertainment and activities for the whole family www.facebook.com

Over 200 vegan edible and lifestyle businesses in one place! Plus the stage packed with insightful, informative, inspirational speakers from around the world.

Brisbane, Australia Saturday May 8

Brisbane Vegan Expo 2021 food and exhibitors [$$] www.facebook.com

Ferrara, Italy Friday May 7 to Sunday May 9

Vegan Festival 2021 www.facebook.com

Saturday June 26

Mountain Veg Fest 2021

www.welshveganfestival.com

Javits Center Plant Based World Conference and Expo is a networking professional, 100% plant-based focused event for foodservice and retail professionals, distributors, investors, manufacturers, healthcare professionals and the savvy consumer community.

Vancouver Convention Centre

www.plantedlife.com/vancouver

www.facebook.com

Saturday June 5

Saturday June 19

Planted Expo Vancouver

Start Planning Now! Asheville, North Carolina

October 3

Asheville Veganfest www.ashevilleveganfest.com Nashville, Tennessee

October 9

Nashville Vegfest

FOR MORE GREAT EVENTS, CHECK OUT THESE HELPFUL LISTINGS: MOST EVENTS ARE

FREE!

www.Vkind.com www.VegEvents.com www.HappyCow.net www.Vegan.com

www.nashvillevegfest.com Plant-Based Spotlight

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ANIMAL CORNER

SHOULD WE BE FEEDING ANIMALS...

TO OUR ANIMALS? One vegan dog food brand founder thinks the answer should be NO. Dave Middlesworth, president of V-dog, was determined to create a food that his rescue pitbulls could thrive on without harming other animals. In 2005, he launched a complete and balanced vegan dog food that not only tasted good—it offered major health benefits like allergy relief and improved digestion. Sixteen years and thousands

of dogs later, V-dog remains a familyowned, vegan-operated business committed to saving animals while helping pups reach their optimal health.

Unfortunately, the meat that is used in the pet food industry tends to be mostly byproducts deemed unfit for human consumption. In reality, brands that tout “high-quality” or “human-grade” only worsen the environmental impact of their products by choosing meat that requires more animal lives (and natural resources) to produce. Luckily for pet

parents, meat-based dog food is not a necessary evil. V-dog and other vegan companies have shown that dogs, who are physiologically omnivorous, absolutely thrive on 100% plant-based, nutritionally complete diets.

And it’s no longer just dog kibble: V-dog also makes superfood breathbones for dogs, organic wiggle biscuits, and a new “kindjerky”—a savory, meatless chew treat recently launched on Amazon. www.v-dog.com

The meat that is used in the pet food industry tends to be mostly byproducts deemed unfit for human consumption

live event

COMING TO 5 CITIES THIS JUNE!

MONDAY JUNE 14th

Keep It Fresh Fest is on Monday,

In the evening, there will be virtual

June 14th, and features live activities

activities including an online panel

during the day, including vegan

discussion, musical performances,

and plant-based food demos,

keynote presentation, and film

entertainment, shopping and more.

screening on the Plant-Based

Five cities will be participating, including Baltimore, MD, Denver, CO, Durham, NC, Atlanta, GA, and

2021

Network. The event is hosted by the DJ Cavem, Black Veg Society of MD, and the Plant-Based Network.

Oakland, CA.

EVERYONE is invited to the FREE virtual events at night!

WWW.KEEPITFRESHDAY.ORG

mark your calendars!

BALTIMORE, MD | DENVER, CO | DURHAM, NC | ATLANTA, GA | OAKLAND, CA

Plant-Based Spotlight

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THE BOOKSHELF

READ • STREAM • LISTEN • REVIEW

Put the headphones on, the earbuds in, or just listen on whatever device is most handy.

These podcasts are a great way to explore the world of plant-based living. [click on each number to go directly to the podcast] The Plant-Powered People Podcast: Episode 19: Non-Vegan Family

1 Plant-Powered People

Ever wondered what life is like as the only vegan in a non-vegan family? Join hosts Michelle Cehn and Toni Okamato in this episode of their Plant-Powered People podcast, as they interview Stephanie Dreyer about her decade-long experience of raising a non-vegan family as a vegan mother and wife.

Mainstreet Vegan Join Victoria Moran in this lively podcast as she teaches you to live with love, light and compassion by leading a vegan lifestyle. From the links between veganism, yoga and wellbeing, to interviewing vegan figures from all walks of life, this lively podcast will encourage you to live wholly and live kindly.

4 Main street Vegan

Lean Green DAD Live Planted: Practical Vegan Living

2 live planted

Living a practical vegan lifestyle has never been easier thanks to Alyssa! Join her and her guests as they maneuver the world of practical vegan living, exploring her role as a vegan mama, and living a zero-waste lifestyle in this down-to-earth and uplifting podcast series.

ChickPeeps

3 Chickpeeps

British Harry Potter actress Evanna Lynch is on a quest to spread compassion in her pod.

Episode topics include bridging the gap between the dairy industry and veganism, to animal rights and veganism in the wizarding world of Harry Potter. This warm, fun and friendly podcast eases the listener into the world of veganism and sustainable living.

The Lean Green DAD, aka Cory Warren, is a self-proclaimed ‘Lean Green, Eating Machine’ and is here to give you healthy, delicious, family-oriented plant-based meals! This pod is fun, upbeat and energetic, opening with a catchy jingle and packed full of feel-good chat and amazing vegan food. It will brighten your day!

5 lean Green Dad

No-Meat Athlete An ever-plaguing question for vegans is ‘where do you get your protein?’ Doug Hay is here to show the world ‘you don’t need meat to get your protein!’

This vegan athlete and father will teach you to stay fit and healthy, with information for everyone on nutrition, exercise and eating healthy on a plantbased diet.

6 no meat athlete

Emily Stables is an English Literature graduate living in South Wales, UK. She has been vegan for 6 years and works in a vegan restaurant.

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[ADVERTISEMENT]

Farmers Market Revolutionized Imagine visiting a farmers market where you see all of the top superfood brands offered below wholesale pricing. That was the vision for the founder of Organic Community Market.

This fast-growing online marketplace and membership based community is the bridge between consumer and producer. The marketplace directly connects customers to the brands, and allows producers to completely bypass the outdated distribution system.

The traditional retail process is where the product is shipped to a warehouse or store where it sits on a shelf until someone takes it home. What an amazing time that we live in, where we can shop from the comfort of our home, maintain the integrity of small businesses, while reducing emissions. The ability to ship directly has allowed brands to reallocate the fees back to their customers, which is a win for everyone involved!

Right now, maintaining our health and immunity is of the utmost importance, while pure quality products

seem to hold a luxury price tag. This model allows small superfood brands that would normally only have local recognition to gain national notoriety, while ensuring that their customers get the freshest batch of their products through shipping to them directly. All of the products at the marketplace are hand picked, certified organic and of better quality than what you would find at a grocery store. There is truly something special about joining an online community like Organic Community Market: the ability to acquire Farmers Market products for below wholesale prices while saving the planet—all from the convenience of your home. Abundance starts within our bodies, and being a part of a collective that shares these values is super powerful as we educate and expand our knowledge of superfoods.

HOW CAN WE THRIVE AND MINIMIZE THE EFFECTS OF OUR EXTERNAL CIRCUMSTANCES? The answer is truly at our fingertips. The power in simplicity of ingredients is the wealth of our future.

Online Superfood Marketplace OrganicCommunityMarket.com Connecting organic producers and consumers to provide unbeatable quality, value and satisfaction

Hey Kids!

Cool!

Welcome to the NEW

Plant-Based Kids Club with fun activities in every issue!

i-spy

how many do you see?

matching game connect these veggie tops to their bottoms

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Help the Farmer count his vegetables

www.PlantBasedKidsClub.com

The new Plant-Based Kids Club

animal friends crossword puzzle

is a space to bring together plantpowered kids from around the world.

Now you have a place to make friends, enjoy fun activities and events, and more!

Fun!

Plant-Based Spotlight

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[ADVERTISEMENT]

The VeggiDome

the new solution for eating more vegetables!

When you keep your veggies out in the open instead of buried in your fridge, you’ve made a positive change in your kitchen. Veggies get eaten!

The VeggiDome will keep your vegetables: • FRESH — without refrigeration for 4 to 6 days.

With the VeggiDome, your vegetables will stay fresh, hydrated and delicious—vital and alive—for up to six days. That means no more wilted, wasted vegetables buried in your refrigerator. And it means your family will eat a lot more vegetables. In this way, VeggiDome is keeping veggies alive, in more ways than one.

• VISIBLE — on your table or counter top.

• ACCESSIBLE — Ready to Eat. Delicious.

The VeggiDome's three-dish combination protects the vegetables from losing moisture while emitting water vapor. It traps and maintains water in the air inside the dome, allowing veggies to “drink” the moisture. Ethylene gas produced by vegetables which would cause spoilage, escapes through the lid, leaving the veggies in a rare, life-supporting place. The result: vegetables stay hydrated and vital, without wilting or going bad.

At 12 x 10 x 6 inches, VeggiDome is the perfect size to hold several days' worth of veggies. You can keep more vegetables out in the open and waste less.

The VeggiDome completes the kitchen of anyone interested in healthy lifestyles, vegan, vegetarian diets, weight loss, immunity boosting, and diabetes and disease prevention.

The base plate is oval-shaped so that it takes up less surface space. Plus, we maximized the volume with a tall, 6-inch height.

WATCH THE VEGGIDOME IN ACTION HERE!

The oval hole on top is long. This shape makes it super-easy to place whole carrots, celery, and more, into the dome.

Find out how easy it is to get your family to eat more veggies! For more information, go to www.VeggiDome.com

MY STORY… Duncan Burns, VeggiDome Inventor My brother and I were barely teenagers when we built a greenhouse out of window frames and old doors. The inside felt tropical, especially when we sprayed water on the jungle plants.

Our orchids, bromeliads, and tropical ferns (aerial plants) intrigued us. As a kid, I learned that plants drink water and nutrients through their leaves.

Fast forward to 30 years later, now with young kids of my own, I wanted my children to eat fresh veggies daily. How can a Dad keep veggies fresh on the table?

With my botanical experience as a kid, it seems only natural that I would come up with something like a VeggiDome. The kids grabbed

veggies throughout the day and we added new vegetables all week long.

I could influence healthy eating by creating that tropical feeling, in my kitchen.

B O M BS

FUN FINDS

OF KINDNESS

It seems like there are so many products that want to "blow our minds" lately—and we found a few that definitely do that. Here are some that are worthy of checking out!

The PlantBased Network Sponsors Virtual Vegfest The pandemic has canceled most vegfests and significantly hurt many local vegan vendors, which is why Helene Greenberg, founder of the Triangle Vegfest,

Beauty By Earth’s Healing Bath Bombs have luscious, natural, organic ingredients—like shea butter and essential oils—that will leave you feeling relaxed, restored, and rejuvenated. check them out online beautybyearth.com Broth Bombs are just what you think! Seasonings that fizz when you drop them in your soup.

There are 8 flavor blends of herbs and spices that will take your soup, stew or chili to the next level. check them out online brothbomb.store

collaborated with Ron Gandiza, the CEO of the Plant-Based Network, to create Virtual Vegfest and provide a way for local vegan vendors to pivot and sell their products online… without having to build their own website and online storefront.

The Plant-Based Network now sponsors Virtual Vegfest offering vendors and shoppers an even broader shopping experience.

Smoothie Bombs add extra nutrition to your regular smoothies with a boost of seven different flavor varieties—plus some limited edition specials. check them out online thesmoothiebombs.com Ethereal Creations makes a variety of vegan hot cocoa bombs for every season. Just pour your hot non-dairy milk over these and get ready for a flavor explosion in your cup! check them out on amazon Ethereal Confections

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the queen of

talks recipes, pleasing your kids, and tips for plant-based newbies

by Hannah Sentenac

Dreena Burton is nothing if not prolific.

plant-based eats. And it’s not just cookbooks — her recipes have been utilized by The Physicians Committee for Responsible Medicine (PCRM), Forks Over Knives, Blue Zones and The Food Network, among others.

That means she’s come up with thousands of plant-based creations—from vegan rice krispie treats to oil-free falafels to hummus tortilla pizzas to an array of other healthy, creative dishes. And having raised three vegan children, her recipes are guaranteed to be family-friendly and crowd pleasing.

Her latest book, Dreena’s Kind Kitchen, features more than 100 new whole foods vegan recipes. We spoke to Dreena to get the scoop on her recipe creating process, her favorite foods, and how to get kids excited about plant-based options.

From The Cheese Trap (written with Dr. Neil Barnard) to Eat, Drink & Be Vegan, her books have covered all the bases when it comes to

Mostly: plant foods! I’ve always loved food, from a young age. But when I began cooking more

Known as the “OG Vegan Cookbook Author,” the chef and creator has written a whopping 11 cookbooks since 2001—some in collaboration with others, some solo.

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What first inspired you to experiment in the kitchen?

Photography: Sarah Amarah

VEGAN EATS

PLANT-POWERED FAMILIES A longtime vegan, Dreena is the author of many cookbooks including Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes. Her own three kids tried and tested each of the recipes that are suitable for toddlers to teens and all the picky eaters in between. Imagine serving kids a dinner of Shipshape Joe’s with Mac-nificent on the side, and Nicer Krispie Squares for dessert—mic drop! Need lunchbox or party ideas or weekly meal plans? She's got you covered.

Other creative titles by this talented chef include Let Them Eat Vegan and Vive le Vegan!, and we’re most excited to announce another, Dreena's Kind Kitchen: 100 Whole-Foods Vegan Recipes to Enjoy Every Day will be coming in August!

meals for myself in my early twenties, I greatly the ingredients and steps on a scrap of paper. disliked working with animal flesh. I was turned I cannot tell you how many illegible scraps of off cleaning and prepping raw meats, and paper bounce around my kitchen! minding concerns of cross-contamination.

What are some of your all-time Plus, the clean-up after cooking animal foods favorite recipes? was such a pain! So much grease and potOh, let’s see. There are recipes I love but only scrubbing. Cooking wasn’t very enjoyable. make certain times of the year, like my pumpkin Then, as I learned about eating plant-based custards and chickpea tart. Then there are and started working with all of those foods, recipes I *think* will be seasonal it felt like food freedom! Quite the but become year-round favorites, opposite from food restriction, as AS I LEARNED like my zucchini fritters and sniffle some perceive with this diet. I loved ABOUT EATING soup. Other favorites, which are also learning about all the new grains reader favorites, are my banana and vegetables, beans, and on. Plus, PLANT-BASED, IT bread, sweet potato chocolate preparing these foods was a pleasure FELT LIKE FOOD cake, artichoke dip, maple chipotle —the colors, textures, abundance. chickpea dressing, chickpea nibbles, FREEDOM How does the recipe development and shmoopy cookies. Most cookies, process work? actually. I go through phases too, For me, it’s a 2-pronged approach. Some of my where I’m working on new recipes and they are recipe development is very intentional. I know favorites for a while, and then I return to an ’oldie there is a dish I want to create, and I set out but a goodie’ (like my chickpea ratatouille). parameters in a recipe format—a draft, so to What are some of your kids’ all-time speak, of how much of certain ingredients I’ll favorite recipes? use. Then, I go to the kitchen and start working Definitely those chickpea nibbles, they are so through the ingredients and the steps, making easy to make and the girls just snack on them adjustments along the way. Other times, I hit the anytime, and I can’t keep Simplest Marinated kitchen feeling I just want to ’muck something Tofu (from Plant-Powered Families) on the pan up’. I feel inspired to create a cookie, or a burger, for long! They also love my signature homestyle or a pasta sauce, for instance, and look to what Chocolate Chip Cookies, and Crazy Brownies. But I have on hand and just start scratching down Plant-Based Spotlight

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YUM!

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they also love the wholesome meals, like Apple Lentil Dal, and plenty of my bean and lentil-based soups. I’ve always said “kids come to love the food they know”… and it’s true. Diet is a choice and becomes a habit much like getting a shower. Our children grow with our food choices, and our diet is as normal as getting a shower.

Do you have any tricks for getting kids excited about plant-based food?

Be excited about it yourself. Plant some simple things, even herbs or lettuces. Kids love to see it grow and get excited to try the foods they’ve had a part in cultivating. And, let them get involved with picking out a recipe to make. It may not be convenient to have them in the kitchen with you (truly, it isn’t always!), but when you can have them involved with food prep, of course do so.

But even having them pick out a recipe or a new fruit to try. One of my daughter’s friends recently gifted me two pomelos—one pink, one white. I had never tried pomelos because I thought they were just big grapefruit, and I don’t love grapefruit.

Well, they are quite different! I pop out once a week to a specialty market to pick up a couple of pomelos, and when I do, our youngest is so excited. Now, they also get excited about pizza, fries, and cupcakes… but it’s a whole picture, and our children can embrace it all in a healthy way.

DREENA'S KIND KITCHEN COMING AUGUST 202 1!

Dreena’s Kind Kitchen delivers over 100 whole foods/oil-free plantbased recipes developed for real-life dining: meals with family, meals on your own, snacks, and baked goods to fuel your busy days. All the recipes have been photographed and include breakfasts, dinners and desserts.

Photography: Angela MacNeil

What would you say to people who are totally new to plant-based food and might feel intimidated?

First, reframe it. Remember we ALL eat plantbased foods. We all eat: bananas, rice, lettuce, tomatoes, pasta, almonds, pumpkin seeds, berries, potatoes, and beans (at least most people eat some beans)! Eating plant-based simply means we eat more of these foods, and then add in a few other exciting things if we want —like new grains and greens, tofu, new seasonings. Think more of crowding out the ’old’ foods with all plant foods!

Then, when it comes to meals, start with what you already love. If you love pasta dishes, start searching out a few new recipes, or replace the meat and dairy-based elements in your favorite recipes with new plant-based elements (ex: lentils for ground beef, vegan parm for dairy parm). Also, work around ingredients you love—whether it’s sweet potatoes, chickpeas, or mushrooms—find new recipes and ways of using them. In time, your cooking repertoire expands, but more importantly, the food prep becomes simpler.

Hannah Sentenac is a freelance writer, journalist and host who covers food, drink, health, pop culture and travel. She’s written for Live Happy magazine, Food Revolution Network, the Specialty Food Association, Paste magazine, MindBodyGreen.com, and numerous other publications and websites. Hannah is also the founder of Harm.Less, a lifestyle publication dedicated to kind, conscious, cruelty-free fun!

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HAPPY PLANET

JUNE IS OCEAN MONTH! In Honor of Ocean Month, Let's Honor the Oceans

The new documentary Seaspiracy has taken the world by storm, opening the world's eyes to the huge challenges caused by overfishing and plastic pollution in the ocean—and the importance of reversing the dwindling supply and diversity of marine life.

The majority of oceanic environmental groups educate about ways to reduce plastic litter, and that’s commendable.

But far fewer organizations tell the public about the equally large issue of discarded fishing nets. Scientists associated with the group Ocean Cleanup calculated that at least 46 percent of the plastic in the Great Pacific Garbage Patch is caused by these nets!

Commercial nets are also causing countless losses of marine life, including the accidental bycatch that doesn't survive, and the marine life trapped in or ingesting the nets that have been tossed.

What can be done? Reduce or eliminate your consumption of seafood­—we need the oceans to survive.

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Why Your Vitamins Should Be Vegan, Even If You Aren’t.

by Annie Robertson, Terraseed

Paleo, Vegan, Keto, Plant-Based… with all these different diets (and more) there is one consistency: SUPPLEMENTS We take our vitamins hoping to fill nutritional gaps without having to ask too many questions. It seems like a straightforward transaction, “I want to be healthy, therefore I supplement.” This is how cheap, animal-based fillers and coatings have been able to sneak into most common vitamins without raising any concern. Now if you’re a meat eater you might think “I don’t care, I already eat meat”, but the animal products found in your vitamins have other consequences you might be unaware of.

How do the butcher’s leftovers sneak into your vitamins?

Let’s identify the animal products that are found in our health rituals. Vitamins lack any visual cue of their ingredients. This is how pork fat, hooves, and tissue linings can be found as a filler or coating in the form of gelatin and stearate magnesium. Even if you aren’t vegan, do you really want to be digesting stomach lining as part of your morning supplement routine?

The power of plant-based supplements There is also exciting research showing that plant based alternatives are more bioavailable, meaning our bodies absorb them easier and at a faster rate.

One great example is omega-3 derived from algae instead of fish. When you consume fish oil vitamins, it is extremely likely that those fish were given algae oil to enhance their production of omega-3. Fish aren’t able to produce both EPA and DHA and only acquire these nutrients through consuming algae. It has been proven that algal omega-3 is just as effective as omega-3 from fish and produces both EPA and DHA naturally. Also, by using a direct source of algal omega,

we reduce the likelihood of introducing other toxins into our body that fish accumulate throughout their life.

Switching to a vegan supplement helps us avoid a list of problems by leaving animals out of our medicine cabinet.

Lean, green, and not a killing machine Vegan supplements offer the cleanest form of nutrients by leaving out the middle man, and they are the most sustainable. It takes 32 fish to create only one pill of omega-3! Think of all of the fish food, resources and waste that this requires. The alternative to this is beautiful, fast growing, carbon-capturing algae.

The sunny side of the sunshine vitamin Vitamin D is another supplement that is most commonly animal based, and comes from oil found in sheep’s wool. The environmental impact from extracting Vitamin D from sheep compared to a plant based alternative is astounding. But is there an alternative? Yes! Lichen is a wonderful source of Vitamin D, can be sustainably sourced and harvested, and also sequesters carbon as opposed to emitting it.

We take vitamins to feel healthier, fight deficiencies, and increase our energy. It is time that we widen this perspective to include the source of our vitamins. What is the source of your vitamins right now? Are they pure and free from animal fat? Adding to our climate crisis? Adding to animal suffering?

Vegan vitamins are free from animal cruelty, the beautifully clean and happy alternative, and are for everyone regardless of your diet.

Terraseed was co-founded by Maria Cebrian and Hava Horowitz. They created the first multivitamin in a fully compostable bottle with a team of vegan nutritionists and physicians to make going vegan easier and safer.

Terraseed’s Multivitamin for Vegans contains the 9 most important nutrients for vegans, all sustainably sourced.

Visit www.terraseed.com for more information or contact us at hello@terraseed.com.

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Plant-Based Learning Offers a Variety of Online Courses, Including: HEALTH • SUSTAINABILITY • COMPASSION

The Business of Gratitude – steven a. littlefield Being an entrepreneur isn't easy. Have you or someone you know ever been frustrated because “life” just isn’t going your way? You are not alone. This book shares with you the system that Steven A. Littlefield implemented to grow a multimillion-dollar business. This simple system when implemented will not only grow your business, it will improve your relationships with others you interact with including your friends, family and work associates.

Order the Business of Gratitude and learn how to change your mindset and change your life.

CLICK HERE TO PURCHASE AND CHANGE YOUR LIFE TODAY

Beyond Animal Is A Digital Platform Whose Aim Is To Accelerate The Growth Of The Vegan Economy An Ethical, Cruelty-Free And Sustainable Economy Which Is Free Of All Animal Exploitation.

This encompasses a wide range of activities, tools and resources built onto the platform, by providing networking, resources, and investor matchmaking for a fast and efficient fundraising process.

Humanity Network

Sustainable FinTech Explore More About Us Here

www.beyondanimal.com

Ethical Supply Chain

Planting

Seeds of Health and Hope IN BL ACK COMMUNITIES

by Michael Nelson

MEET: Rapper DJ CAVEM aka “OG” Organic Gardener

DJ was nominated for a Music Educator Award Grammy

When it comes to walking the walk and rappin’ the talk, Ietef Vita, aka DJ Cavem stands out as a rapper, celebrity DJ, global environmental activist, food justice educator and speaker, and vegan chef.

SPROUTING A MOVEMENT Although Cavem was raised in Denver’s Five Points District (aka: the Harlem of the West), he always had a keen interest in gardening, becoming vegan by the age of 14 and starting to rap about food injustice in neighborhoods with people of color. He credits his two interests of music and growing food with helping him resist becoming part of the gang lifestyle. He felt a calling to speak about those issues in his songs, “especially since most of the neighborhoods considered food deserts were people of color.” In 2007, Cavem coined the term “eco hip-hop” to describe his musical message about climate change, food justice and 74

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plant-based eating—but he didn’t realize it would “sprout” into a global movement. That year his debut single Wheatgrass hit top ten on the charts in Spain, and he became known as “OG” (Organic Gardener).

While not exactly “gangsta rap,” his sound is similar, and he uses it to reach out to the community to promote going green. Cavem believes that hip-hop can portray a positive and healthy message to others, as highlighted in his lyrics, “I don’t want to see any more thug life—I wanna bring that kale life to our community. Now that would be really beautiful!”

His 2012 release, The Produce Section (which featured collaborations with Speech from Arrested Development, Drummi Zeb from The Wailers, and Sa-Roc), was unique because it included lessons on organic gardening, plant-based recipes, and education about alternate uses of energy. His latest release, BIOMIMICZ, is the first USDA certified organic plantbased, zero-waste, environmental hip-hop album that you can actually plant—with the lyrics covering culinary climate action, composting, recycling, soil regeneration, and water conservation. Dr. Ietef said “I wanted this album to become an experience. I want people to understand that one of the best ways to make an impact on the environment is being more conscious of what we eat and understanding that our everyday food choices impact the environment in a positive or negative way.”

PLANTING THE SEEDS OF CHANGE IN BLACK AND LOW-INCOME COMMUNITIES Initially, DJ Cavem merged hip-hop with environmentalism in order to change the unhealthy mindsets he

saw in his community, and to inspire others to do the same.

The enormous problem of food “deserts”—neighborhoods with liquor stores, convenience stores selling cheap processed foods, fast food joints and limited access to fresh healthy foods—accounts for many health issues such as diabetes and hypertension, leading to dependence on prescription drugs.

Green practices such as growing fresh vegetables like collard greens, composting, recycling, reusing and repurposing items were things African-Americans were doing for centuries, but those customs have faded. Cavem wants to revive all those earth-friendlier and peoplehealthier initiatives, and is involved with numerous organizations and projects dedicated to promoting wellness, eating healthy, and environmental awareness. With his wife and collaborator Arasia “Alkemia” Earth, he speaks and holds inspirational workshops around the world. The talented pair started a nonprofit called the Vita Earth Foundation, which hosts health and wellness summer camps, holds Culinary Concerts, and conducts Recipes for Resistance workshops that focus on culinary climate action.

For more information on DJ Cavem’s projects, to book him for an event or purchase his music, visit

www.chefietef.com.

Enjoy his YouTube channel at

PLANT GREEN AND HARVEST HEALTH DJ’S TOP FIVE WAYS TO HELP YOURSELF AS WELL AS THE EARTH:

1

2

3

4

5

LET IT GROW—try to grow what you eat, grow fruits and vegetables in your yard—even in place of grass.

CONSERVATION IS KEY— conserve water by not running the sink, don’t flush if it’s not needed, capture rainwater for the garden.

INVEST IN YOUR HEALTH— try organic foods and plantbased recipes, holistic health.

Research what’s good for your body and mind, try short fasts and/or a healthy meal plan, even try “Meatless Mondays.”

JUICE IT UP—support a local juice bar or open one yourself.

Have your kids run a juice stand instead of lemonade (they might enjoy using a juicer and you’ll be providing fresh, real juice to the neighborhood).

PLANT IT OUT—save the seeds from the fruits you eat and plant them or give them away, store them in glass jars, or consider planting a tree since they add oxygen to the planet.

www.youtube.com/c/djCavem.

DR. IETEF studied indigenous agriculture and agronomy at the Makerere University in Uganda. In 2011 he became a “Green for All Fellow” and climate change activist. Dr. Ietef received his honorary PhD in Urban Ecology in 2017 from the Denver Institute of Urban Studies and Adult College. The PlantBased Network is honored to have him on our Advisory Committee: read more about him HERE.

DJ will be part of the Keep It Fresh Fest! www.keepitfreshday.org

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TV SHOW GUIDE The Plant-Based Network has a variety of lifestyle and entertainment TV shows in different categories with new shows and episodes added every week, so check back often.

We also have specials, music videos, and more. Watch them all on our website, as well as on popular streaming TV platforms including Roku TV, Apple TV, Amazon Fire and on your iPhone or Android mobile device.

Cook Vegan for Me Travel the world with host Erik Hastings as he challenges non-vegan chefs to prepare a completely vegan meal for him and the locals who aren’t used to eating plant-based meals.

The Colorful Home Cooking Show The Colorful Home Cooking Show with Chef Gabrielle Reyes of One Great Vegan will have you singing along to create colorful recipes and flavor-filled meals every day. Each vibrant recipe from Chef Gabrielle Reyes is nourishing, gluten-free, plant-based, simple to make, and of course, mouth-watering. With every bite, your tastebuds will be jammin’ with food and music that heals your body and feeds your soul.

EatMoveRest Get healthy by going back to the basics of eating, moving, and resting with Dusty and Erin Stanczyk. EatMoveRest is about going beyond the kale to build a lifestyle that you can maintain for a lifetime free of restriction and counting calories—but full of color, abundance, and energy!

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STREAM and WATCH NOW INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! Pauli Broccoli and Friends Join Pauli Broccoli on his exciting adventure as he makes lively fruit and vegetable friends from all walks of life! This fun, educational series will get young children interested in and excited about healthy eating habits, and will also introduce them to different countries around the world.

Nutrition Facts Hosted by Dr. Michael Greger, MD, founder of the popular research site nutritionfacts.org and author of the best-selling book, How Not to Die, the Nutrition Facts Show presents the results of the latest in peer-reviewed nutrition and health research in a way that is easy to understand.

The Skeptical Vegan Striking more of a Vegan Variety Show feel and sitcom all in one, tune in for vegan survival tips, easy fast-food hacks, interviews with vegan celebrities, black coffee, and laughs with Eric C. Lindstrom, author of The Skeptical Vegan and The Smart Parent’s Guide to Raising Vegan Kids.

Vegan Mashup Starring three hit cookbook authors (Terry Hope Romero, Toni Fiore, and Miyoko Schinner) and a featured guest chef, Vegan Mashup is a fabulous vegan cooking series that’s making veggie food accessible to all. From bright beginners to veggie vets, each show has recipes and cooking tips for every taste, skill-level, and budget.

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TV SHOW GUIDE The Vegan Roadie Follow celebrity chef and author Dustin Harder as he travels around the world visiting vegan restaurants, cafes and more to celebrate the one thing everybody loves—delicious food!

What I Ate : West Coast Volunteers with The Humane League visit their favorite vegan restaurants in cities across America.

The Vegan Cupid Dating Show Join Karine Charbonneau, the Vegan Cupid, and her amazing eligible vegan bachelors and bachelorettes LIVE, in a fun, safe way, all in the name of love. The best part? YOU get to be part of the action!

Simply Raw: Reversing Diabetes in 30 Days

NEW!

An independent documentary that chronicles six Americans with diabetes who switch to a diet consisting entirely of vegan, organic, uncooked food in order to reverse disease without pharmaceutical medication. They are challenged to give up meat, dairy, sugar, alcohol, nicotine, caffeine, soda, junk food, fast food, processed food, packaged food, and even cooked food for 30 days.

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STREAM and WATCH NOW INTERNET

So Many Cooks in the Kitchen!

Learn about healthy and delicious whole food plant-based cooking with a group of instructors from Food for Life, an award-winning nutrition education and cooking class program, developed by the Physicians Committee for Responsible Medicine (PCRM), that provides an innovative approach to diet-related chronic diseases.

Plant-Based Profits Shawn Stratton and Ronnie ‘Tsunami’ Gandiza interview the entrepreneurs behind some of the world’s most well known and valuable plant-based/vegan companies. Discover the origin stories, challenges, and successes behind the brands and what their founders are doing now.

Nourished with Kimber Dean Nourished is a cooking show about creating whole food, plant-based recipes from simple ingredients. Nourished recipes are all from the Happy Cookbook series by Chef Kimber Dean, and are vegan and allergy friendly.

They are also free of gluten, dairy, soy, corn, hydrogenated oils, added sugar and preservatives.

Cooking with Kathy Hester Hang out with best-selling vegan cookbook author and appliance guru, Kathy Hester, in her own home kitchen while she shows you how to make your favorite dishes plant-based and full of flavor. Kathy is very inclusive and always has recipe alternatives for allergies like gluten, soy, and nuts, plus she has options to make recipes oil-free, salt-free, and even refined sugar-free!

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TV SHOW GUIDE

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! So Many Kids in the Kitchen Watch 8-11 year-old (and 4 year-old on occasion) whole food plantbased vegan children in their kitchens demonstrating tasty, fun, and easy kid-tested, kid-approved, and often kid-developed, dishes. They talk about nutrition too, as they go kitchen-to-kitchen. Sound familiar?

They are all children of So Many Cooks in the Kitchen!

Jane Unchained JaneUnChained News is a non-profit news network for veganism, animal rights and the climate. More than 70 citizen journalists go LIVE around the world with the latest in vegan cooking, plant-based restaurants, conferences, galas and… of course… animal rights protests and marches!

Broiled Grapefruit Old recipes aren’t just words on a page. They’re the tastes, flavors and textures of the foods that bring us back to a certain place in time, and we all have our favorites. Join Laura Crotty, a culinary professional and food journalist, for a walk down memory lane as she shares her favorite vintage recipes, cooking tips and tricks.

Feed Earth Spirit Follow journalist and environmental activist Angela Jelita on her journey as she bridges her passions of food, the environment, and living with a deeper connection to consciousness.

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find us on :

popular streaming TV channels — mobile devices — any web browser!

INTERNET

NEW!

Go Healthy Live

The pandemic has shown just how critical our immune health is, and the need to protect ourselves from underlying health conditions that increase the risk and severity of Covid-19. Linda Middlesworth, the VeganMentor, has brought together top experts to share their insights on how to live a healthier life through plant-based nutrition and lifestyle.

Cooking with Barry

COMING SOON!

Join Barry the Vegan as he shares his love of plant-based food and new experiences! Barry knows first-hand the transformational power of food and is on a mission to show you how delicious a plant-based diet can be.

More than just a cooking show, “Cooking With Barry” will be packed with interviews, celebrity appearances, nutrition & medical experts, and much more, all in his unique and fun “Barry the Vegan” style.

Rated V Plant-Based Dining Want to know where the best vegan-friendly cities in Europe or the US are?! Or learn how to make easy vegan recipes and more about the plant-based lifestyle? Join Eunice Reyes as she shows where you can eat some of the best vegan food around the world, enjoy city guides, learn new recipes and listen to vegan product reviews.

It's All About the Flavor Learn how to coax the maximum flavor from plants and build complexity by combining them in ways that deliver over-the-top textures, smells and tastes. Chef and cookbook author Robin Asbell demonstrates how to make all your meals more flavorful.

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HAVE A SHOW YOU'D LIKE US TO CONSIDER? We'd love to hear about it!

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TV SHOW GUIDE

We invite you and your family to watch the Plant-Based Network for FREE!

Duo Gooders With a love for animals and the planet, mommy and daughter DUO GOODERS, Allyson and Shayler, report on how people are inspiring communities and making a difference now and for future generations.

Jazzy Vegetarian Busy home cooks, rejoice! Jazzy Vegetarian, Season Five highlights tasty, plant-based meals. From Sunday Brunch—to a Garden-Fresh Dinner—to a Chocolate Extravaganza, Taste award-winning host Laura Theodore—with help from celebrity guests like Lidia Bastianich, Rickey Medlocke, Julieanna Hever and Victoria Moran—shows viewers how to cook healthy, delicious vegan food for family and friends!

The Sarina Farb Show

COMING SOON!

Curious how plant-based diets are political? Join Sarina Farb as she breaks down the latest news and updates about what policies, laws, and regulations are being passed in food and agriculture realms and how they impact our health, animals, and the environment.

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How Do You Chill?

THE LIFESTYLE & ENTERTAINMENT TV NETWORK FOR PLANT-BASED LIVING

If you’ve been wanting a network that promotes plant-based living, with no meat, dairy or drug advertising, you found your place to chill. Our goal is to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet.

Our shows cover a wide variety of topics such as cooking, travel, health, fitness, music, comedy, kids, education and shopping. And new shows from around the globe are continuously being added.

So grab the popcorn and check out the Plant-Based Network for free on Roku TV, Amazon Fire, Apple TV, phone apps, and any web browser!

WATCH PLANT-BASED SHOWS ON THE GO! Download the FREE Plant-Based Network App on your phone today!

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SPOTLIGHT ON

Dr. Terry Shintani A Vision for a Healthy and Peaceful World “ Imagine a society in which health improved so much that the need for medication was substantially reduced and the cost of health care declined and life span increased each year. Imagine a world in which people were spiritually healthy enough that war would not be an option and all effort was expended to protect the environment and all sentient beings.”

I love that it only takes one person with vision and drive to change many hearts, minds, lives—and health. I believe that Dr. Shintani is one of those visionaries.

I used to live in Hawaii and appreciated much about the Rainbow State­—including the food.

So it was only natural that when I discovered Dr. Shintani’s book The Hawaii Diet many years ago as a vegetarian, with its many enticing veg versions of “local” dishes, I became an instant fan.

When you have But it took me peace of mind, body, many more years and spirit—the body to discover the full extent of the becomes healthy doctor’s wisdom and experience.

Officially designated a “Living Treasure” and well-known in Hawaii (his meals were even served in Zippy’s, a famous local restaurant chain!), he is perhaps less well-known on the Mainland (lower 48 states) or throughout the world than some of the other plant-based “guru” counterparts such as his good friend Dr. Colin Campbell (author of The China Study). I would like to help change that.

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Physician – Nutritionist – Hawaiian Healer – Community Health Advocate Dr. Shintani is uniquely specialized in the health and wellness field because he is a very rare combination of an MD who is board-certified in preventive medicine as well as a plant-based nutritionist with a master’s degree in nutrition from Harvard. He is also certified in traditional Hawaiian healing and is a community health advocate for the underserved and Native Hawaiian communities – providing them with hundreds of programs and activities to improve their health and lives.

What is the origin of The Peace Diet?

The doctor tells his own story of achieving greater peace in his latest book, The Peace Diet. “When I changed my diet many years ago, within five days my energy level and mental alertness improved… more importantly, I was more optimistic. Most importantly, I noticed that spiritual things started happening to me.”

“I call it The Peace Diet because I have found that eating in a way that brings peace and harmony to your natural processes, brings natural weight control and optimal physical, mental, and spiritual health… feeling more energy, calmness, and personal peace as a result.” He has hundreds of successful patient histories to support this claim. His dietary recommendations are called the “Peace Plate” because the foods and their proportions divided up in sections on a plate resemble a peace symbol.

The Hawaii Diet offers an ”all-you-can-eat” low-fat, high-fiber, plant-based eating plan for health and weight loss. What makes the Hawaii Diet unique are all the easy Asian and international recipes that are made especially for Hawaiian tastes—but appeal to everyone.

Produces dramatic health improvements in a few weeks or less When I spoke with Dr. Shintani, the 69-year old had just finished conducting another 10-Day Peace Diet Program. Even in as little as 10 days, Dr. Shintani’s patients very often make significant improvements.

One woman said “When I started the program, I was taking 120 units of insulin and on the 10th day, I had to stop taking insulin altogether because my blood sugars were getting too low.” Less easily measured. but perhaps no less valuable. are improvements in mood and overall wellbeing.

His top tips for making plant-based eating easier to embrace? # 1 MAKE IT DELICIOUS. #2 MAKE IT SIMPLE. Those are the reasons why he includes a large section of easy meals in most of his books, generally developed for Hawaiians' tastes. A lot of people think plant-based eating means boring or complicated, but following his recipes will convince you otherwise. As a Hawaiian food lover, for me the recipes were like meeting an old friend again—but I think most of you will think they're like making exciting new friends.

The Peace Diet and its companion Cookbook promote a true body - mind - spirit diet plan and lifestyle which is based on the connection between personal peace and personal health. Introduced is the concept of the “Peace Plate” as a superior alternative to the USDA’s “MyPlate.”

Peace and Aloha, Jo

Whether you are looking for inspiration or guidance, the following links can be helpful:

www.drshintani.com • www.youtube.com Peace Diet Program information:

www.peacediet.org

The Good Carbohydrate Revolution encourages eating more good carbohydrates—and fewer bad—to promote weight loss, control appetite, and reduce chronic disease: a concept which has become increasingly accepted among health professionals. A 21-day starter meal plan and dozens of

Jo Gustafson, M.S., M.Ed., CHC is the VP of Learning for the Plant-Based Network and also passionately believes in the power of a plant-based lifestyle to change health—and the world.

tasty recipes are included.

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