Volume 1, Issue 2
plantpure M A G A Z I N E
Perfection not
Required Whole-Food, Plant-Based Basics
Mrs. Plant in Texas Talks Food, Health, and Getting Fit
~what we eat matters~
from the publisher
Journey to Better Health
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n this month’s issue, we discuss the journey toward better health through plant-based nutrition. And “journey” is the right word, because no matter what change we make initially, it will be followed by further change as we move toward a healthier diet. There is no such thing as waking up one day and suddenly achieving optimal health; it is indeed a journey. But no matter how short or long the journey, there is a truth common to all journeys, and it is captured in the words of an ancient Chinese proverb: “A journey of a thousand miles begins with the first step.” I believe these words go deeper than the simple notion that a long series of steps are preceded by a first step. What is really meant here is that an arduous journey becomes possible only after someone has developed the motivation for the journey. In all our experiences helping people make the transition to a whole-food, plant-based diet, I would say that this first step is, indeed, the key to success. And where does motivation come from?
I believe motivation is the product of the following: • education on the benefits of plant-based nutrition (and the more experiential, the better) • deep reflection about one’s values and life purpose • consideration of those around us This last point is not often mentioned, but I believe it is important. When we are healthy, we are better able to serve the ones we love, and our example can also inspire these same people to make similar changes in their own lives. But while motivation is important, I would argue that there might be one other idea even more important. Specifically, don’t worry about achieving perfection, or even whether this is your goal. Don’t fixate on your endpoint—just focus on taking the next step, knowing that if you stumble now and then, it is OK. I think we sometimes do a disservice to people in the plant-based world when we take extreme positions unfathomable to people contemplating taking that first step. What I care about most of all is people taking that first step, then simply giving them the love and encouragement for the next step, and leaving them to decide their final destination. Good luck in your journey, and know that the joy will come not only from reaching your destination, but also from all the steps you take along the way.
Nelson Campbell CEO & Publisher
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from the editor in chief
PlantPure Food Adventures
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s a nutrition professional, I often think about trying new foods, embarking on a dietary change, or finding healthy, whole-food, plantbased meals in a new city as an adventure—one that will delight the senses, engage your creativity, and often connect you to other people. Adventure implies risk-taking, but also the chance of experiencing great joy. This fits beautifully with the notion of setting off on a journey to improve health and considering the wellbeing of the planet and those around us as we do so. Have you ever tried to create a healthier wholefood version of a traditional family recipe or a traditional food from a culture different than your own? Always an adventure, these small challenges can be good fun. I am thinking of the summer that my spouse and I spent a month in a rental house on the island of Crete. This Greek island is famous for its fertile soil, abundant vegetable dishes and health-giving Mediterranean cuisine. Despite this reputation, ingredients from animal sources are in many of the traditional dishes. In fact, one of our guests kept expounding on the virtues of moussaka, a dish made typically with ground meat, onions, garlic, tomato sauce, and aromatic herbs and spices (oregano and cinnamon), topped with a layer of thin fried eggplant, and covered with a cheesy custard. The updating of this recipe to support health and the planet would have been easy in the U.S., where veggie meats are readily available and silken tofu could be used to make a tasty custard topping. On Crete, I had to be a bit more creative. I broiled rather than fried the thinly sliced eggplants and made the creamy topping from a mashed mixture of potatoes and artichoke bottoms, but the meaty layer was a challenge. At a large grocery store on the island, we found something that looked like
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textured vegetable protein (TVP) in the dry-goods section. The only problem was that the directions were, of course, in Greek. My spouse, who teaches ancient Greek, set to deciphering them for me while I cut up mushrooms, peppers, onion, garlic, and fresh herbs to combine with it. We both laughed out loud at the literal translation from ancient Greek. The package directions instructed us to “drown for 20 minutes and then strangle it” before cooking. We decided to try soaking and squeezing the TVP before water sautéing it with the vegetables and tomato sauce. It came out beautifully, and even those new to the delights of plant-based eating staying with us that week enjoyed my moussaka-like creation. I have since made similar dishes back at home, but none has been quite as memorable as that first one. Adventure can be found around any corner. I encourage you to find and delight in the adventure of trying one of Kim’s recipes, asking restaurant staff to put together a healthy plant-based meal from the menu offerings, seeking out a vegetarian restaurant, or tasting a new-to-you food the next time you are away from home. To read more PlantPure adventures, visit our Pod network or sign up for my vegan food adventures blog, co-written by my longtime friend Susan. You can contact me at magazine@plantpurenation.com with questions or suggestions for us. Enjoy the adventure,
Amy Joy Lanou Editor in Chief
table of contents 6 Perfection Not Required
Publisher Nelson Campbell Editor in Chief Amy Joy Lanou Editor Whitney Campbell Health Editor/Writer Jo Gustafson Food Editor Kim Campbell Copy Editor/Designer Amy E. Bissinger
Ready to go PlantPure? Luckily, perfection is not required.
8 Field of Greens
The Putnam family spreads the word about plant-based nutrition in farm country—Dubuque, Iowa.
10 Book Review: How Not to Die
Health Editor Jo Gustafson reviews Dr. Michael Greger’s latest book.
11 Whole-Food, Plant-Based Basics
A list of what you need (and need to know) about giving whole-food, plant-based eating a try
12 Plant is Food
How a love of ice cream led to ethical eats
14 One Mission, One Vision
A Pennsylvania nurse sows seeds of change in her community
4 Mrs. Plant in Texas Talks Food, Health, and Getting Fit Amy Johnson talks food, health, and getting fit, plus what her Pod group is up to
16 Pod News
Happenings from PlantPure Pods
17 Kim’s Kitchen
Your monthly serving of culinary inspiration from Food Editor Kim Campbell
on our cover Eight strawberries provide more vitamin C than one orange. Strawberries are also a good source of manganese and potassium. Photo: iStock/Chepko
The information presented in PlantPure Magazine is meant to be informational, educational, and inspirational, and is not intended as a substitute for personal advice or instruction by your health care professionals. Do not ignore advice from your health care professionals because of something you have read in this magazine. All opinions expressed are solely those of the writer(s), submitter(s), or quoted source(s), and do not necessarily reflect the opinions of the magazine, its staff, its sponsors, its advertisers, and/or PlantPure Inc. PlantPure Magazine is not responsible for unsubstantiated claims made by recognized authorities, nor is it responsible for any claims made by advertisers in ads. Although the information within is carefully checked for accuracy, PlantPure Magazine, PlantPure Inc., the writers, contributors, advisors, sponsors, and any agents otherwise attached to the publication shall not be held responsible or in any way liable for any errors, omissions, or inaccuracies, either written or implied, for any reason whatsoever, including negligence. Unless otherwise stated, all information included is the property of PlantPure Magazine and cannot be used, copied, or reprinted without express written permission. PlantPure Magazine is a publication of PlantPure Inc. and is published monthly, for distribution in the United States only. PlantPure Magazine, 101 E. Clay St., Mebane, NC 27302 USA. ©2016 PlantPure Inc.
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my PlantPure story
Mrs. Plant in Texas Talks Food, Health, and Getting Fit by Whitney Campbell
Photo: Chris Johnson
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my Johnson shared the story of her plant-based transition, and her passion for whole-food, plant-based cooking. Through her blog and work with her local Pod group, Johnson is an inspiration to those trying to spread the plant-based message. She works with patients struggling with chronic diseases and conditions, teaching them how to live a plant-based lifestyle. We are fortunate to have her share some of this advice with us. PlantPure Magazine: What was the turning point in your life that made you decide to try a plant-based diet? Johnson: Our older son came home from college for the summer and shared the documentary Forks Over Knives with us. Being at the end of my rope with my diabetes, when my husband and son said, “Let’s do this,” we literally cleaned out our cabinets and started from scratch overnight, as a family. PlantPure Magazine: Would you say it’s easier to go plant-based right away rather than gradually? Johnson: I do ask the patients I work with to go 100 percent. Doing a slow transition and keeping some things in the diet means the results aren’t as good and can be confusing. It makes it hard to know what’s preventing success. But if you go full force and stick to it, even for two weeks, you see such amazing results. PlantPure Magazine: How do you feel now compared to before? Johnson: When I started this I was a teacher, working a massive amount of hours and I was constantly exhausted.
Amy Johnson and her son Alex
Literally, within a week of becoming plant-based, I felt as if I’d had 14-hour nights of sleep. I felt fully rested, finally, and my energy was off the charts. I constantly felt like I didn’t want to sit down; suddenly I was moving and doing things. I was excited. I also noticed that I never felt sick after a meal, compared to feeling sick eight out of 10 meals on a standard American diet. I struggled with chronic constipation for years, which was almost immediately resolved with a plant-based diet. Also, eventual loss of eyesight due to nerve damage is a major risk for diabetics. High blood sugar is difficult to control even on medication, which caused me to have blurry vision on and off. I haven’t had any blurriness in four years, and my eyes are actually better than they were before my transition. PlantPure Magazine: What was the hardest part of your transition? Johnson: The hardest part I’ve seen with anyone is coming to the reality of having to cook. When people don’t cook and they purchase their meals outside of the home, it takes the control out of their hands—this means taking on a new responsibility for some people. I’ve always cooked, so this didn’t bother me, but for others who don’t, making cooking a part of their lives can be overwhelming. For me, the hardest part was being patient about the results. Change doesn’t always happen right away when it’s something good—good things take time. You have to celebrate and be grateful for all the positive changes along the way. Going plant-based is the first time I’ve ever been able to lose weight and keep it off. I got off my diabetes medications in three months (even though I hadn’t reached my ultimate goal), which shows the importance of recognizing the positive changes every day. PlantPure Magazine: What was the easiest part of your transition? Johnson: Shopping in only a small portion of the grocery store made shopping trips easier and shorter. One of the most positive things for me is that it has opened a whole new world of cooking. I love cooking; it’s my hobby and passion. I was getting burned out on what I was doing before, and this was all new—new recipes, new cookbooks, more variety. It’s really been an exciting new adventure for me. PlantPure Magazine: Do you have any tips or advice? Johnson: My doctor refers patients with chronic diseases and conditions to me for plant-based education. I tell them not to cook dinner every day but to find recipes they like, make enough for two nights, and cook every other day. A pressure cooker is very useful for this.
I don’t refer to myself as a “health coach” when working with patients; a health coach is typically into positive self-talk and goal setting, but that’s just not me. I used to set goals and miss every one of them because I just wasn’t a committer. But I think my life has changed since becoming plant-based. I can actually do things longer and be more committed because I feel better. I recently completed a nine-week couch to 5K program, never missing a workout. Had I tried this as an animal-based eater, it would have been much harder to find the motivation because I wouldn’t have felt good running every day. When you feel good physically every day, the thought of going out for a run is actually enticing. PlantPure Magazine: Do you have an exercise routine you follow? Johnson: Walking has been my exercise of choice until I started running recently. When you’re overweight, it’s overwhelming to think about moving any more than you have to; even the thought of bounding up stairs is scary. I’m so grateful I don’t have to worry about that now. PlantPure Magazine: What are some of your favorite or go-to dishes/recipes? Johnson: My cashew queso and oat cheese recipes are popular with anyone we share them with, including nonplant-based eaters. Another go-to recipe is my corn and potato chowder; it’s super simple and doesn’t have a lot of ingredients. My go-to cookbook, honestly, is The PlantPure Nation Cookbook. Kim has done a brilliant job—everything in the book is amazing! The pages are fingerprinted and dog-eared—I love it because I don’t have to worry that there’s any oil or too much sugar. PlantPure Magazine: What projects are you working on currently? Johnson: Currently, My PlantPure Pod group: We’ve had three gatherings so far, and are planning more. It’s been interesting having different people every time. We have around 76 people altogether on our Facebook group, and I’ve found it really great that we’ve had a mix of both men and women show up. People have shared great testimonials at meetings, and the transformations are just amazing. So many people have great stories to tell. You can find Amy’s blog and podcast at www.mrsplantintexas.com, and on Facebook at www.facebook.com/mrsplantintexas. Visit the WFPB Frisco Pod group on Facebook at www.facebook.com/groups/wfpbfrisco.
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Perfection not
Photo: iStock/undrey
Required by Amy Joy Lanou
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irst, let me say that Dr. T. Colin Campbell and his colleagues’ China Study results demonstrated a clear linear relationship between the ratio of plant to animal food in the diet and the risk of chronic disease. The higher the percentage of animal products eaten, the higher the risk and incidence of what they deemed “diseases of affluence”: heart disease, most cancers, and diabetes. Conversely, the higher the proportion of foods consumed from plant sources, the lower the risk and incidence of these same diseases. Keep in mind that many of the foods consumed in China during the study period could be considered whole foods. They also found that while a 100 percent plant-food eating style was fairly rare in the study population, the closer communities got to 100 percent, the healthier the population.1
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All this is to say that dietary plant purity is For example, if you think a doable goal is to clearly desirable. At the same time, it also means go meatless at breakfast and lunch, take stock of that whatever your starting place, moving in the daytime meals that you already eat and enjoy that direction of increasing the proportion of foods are whole-food, plant-based, such as whole-grain from plant sources while decreasing or eliminattoast and nut butter for breakfast or minestrone ing meats of all types, eggs, and dairy products soup and salad at lunch. Then think about meals in your menus means you will start receiving health benefits right away. In answer to the question, “Do I have to be 100 As you are making the change, be sure to appreciate percent plant-based?” I often yourself for your efforts as well as the outcomes. say, “If I can motivate someone to move from eating animal products at every meal to just one meal a day, I will have made a much bigger difference for their health, the you like that could be easily made into a meatanimals, and the Earth than if I motivate a person free version. Perhaps you can trade spaghetti with who is 95 percent whole-food, plant-based to go meatballs for spaghetti and marinara sauce, or fajiall the way.” In very concrete ways, it is a matter tas made with chicken for those made with pepof degree. pers, onions, and mushrooms instead. Then use Let’s say you have just seen PlantPure Nation or this information to plan your meat-free meals for had a wakeup call from your doctor, and you are a week. now feeling ready to choose a whole-food, plantChoosing a goal that feels doable or within your based dietary pattern in order to reap its many reach and is personally important to you will go a benefits. Where do you begin? The easy answer is long way toward helping you succeed. Figure out exactly where you are. where you are (take stock), what you want to do You just need to figure out where that is. (set goals), do the planning you need to get started Dr. James Prochaska and colleagues described a (prepare), and jump in (take action). Choosing a popular model of behavior change in the ’90s. In the goal that you can succeed at with a reasonable model, researchers describe various stages of “readiamount of effort will go a long way toward making ness” to change a behavior—precontemplation, consuccess happen. As you are making the change, be templation, preparation, action, and maintenance.2 sure to appreciate yourself for your efforts as well When making a lifestyle change, it can be really as the outcomes. Once you have the first goal realhelpful to take stock of your readiness to change. ized, you’ll be ready to take on the next one. Readiness often differs with the particular behavior Success is not about perfection. It is about the change. For example, an individual who wants to effort and the outcomes achieved, however messy. go plant-based may be in the contemplation stage Success both in the process (you did what you set (seriously considering making this change) relative out to do) and in progress (you begin to reap the to avoiding dairy products, but in the action stage benefits) is self-rewarding and keeps you moti(already making the change) with respect to meat vated. When your changes in eating habits result from large farmed animals. Another person may in better sleep, weight goals achieved, pain reducalready be consuming only foods from plant sources, tion and/or other personally meaningful benebut may be preparing to shift away from highly fits, it’ll feel much easier to keep going with your processed plant foods, such as vegan boxed mac dietary change (maintenance). Who knows? In a and cheese or sugary beverages, to whole plant few weeks, or a few months, you may be ready to foods, such as a vegetable stir-fry with brown rice attempt PlantPure perfection. and healthier beverages such as water, seltzer, or unsweetened teas. To get started, think a bit about what change, 1. Campbell, T. Colin, and Campbell, Thomas N. The China Study. large or small, you would like to make. Ideally it Benbella Books, 2006. will be one that you have already started preparing for, or are already doing some of the time. This 2. Prochaska, James O. and Vellicer, Wayne F. “The transtheoretical model of health behavior change.” American Journal of Health will help you figure out “where you are” relative Promotion 1997; 12(1):38-48. to your goals.
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Field of Greens by Jo Gustafson
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cott Putnam is leader of the Field of Greens Pod group—a takeoff on the Field of Dreams baseball field, which is less than 20 miles down the road— in Dubuque, Iowa. After talking to Scott, it’s apparent he really does have big dreams. His story began over 20 years ago, when his father passed away from cancer at the young age of 53, 10 days after Scott graduated from college. Twenty years later, Scott went through a similar experience with his wife’s father. After his fatherin-law’s death, he and his wife and family moved from China, where they were teaching, to his in-laws’ house to become full-time caretakers for his mother-in-law. After receiving another wakeup call, this time from his own doctor, Scott went on a personal quest to discover how other people prevent serious illness and achieve optimal health. In the process, he learned as much as he could about health, wellness, and weight loss, but soon found himself overwhelmed and confused by all the conflicting information. One day his wife’s aunt and uncle brought a DVD to their house: Forks Over Knives. It was Scott’s “a-ha” moment, and he knew that this film had the answer he was seeking. “I asked myself one simple question: How healthy do I want to be?” Scott said. Never having felt like a 10 out of 10 on the “healthy scale” in his entire life, he set out to see if he could achieve that goal through whole-food, plant-based eating. Luckily
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for Scott, his wife, Beth, agreed to join him on his journey. Together, they made a deep dive into the research of the film’s doctors, and learned about the undeniable connection between diet and health. “Dr. T. Colin Campbell, Dr. Caldwell Esselstyn, Dr. Neal Barnard, and Dr. John McDougall became our ‘Fantastic 4’—superheroes changing the world!” Scott and Beth experienced all the beneficial effects mentioned in the film. They felt full after eating, they had a new level of energy, and Scott was finally able to sleep well through the night. By the end of the first five months of full immersion into whole-food, plant-based eating (coupled with a light exercise program), Scott had lost 50 pounds. By the end of the next several months, he had lost another 15 pounds and his cholesterol and blood pressure normalized.
For more information, please visit Scott’s website (www.wholelivingnutrition.com) and the Field of Greens Pod site (www.plantpurepods.com/ podsdirect/dubuque-ia-field-ofgreens-group-1520024859).
In Scott’s words, “I now have a new way of eating without ‘dieting’ that I can depend on for the rest of my life. No more wondering about what the next new ‘wonder diet’ or amazing weight-loss pill is going to be.” As a family, they made the shift to a whole-food, plant-based lifestyle and have never looked back. Next, he and Beth studied whole-food, plant-based nutrition and received certificates through the Center for Nutrition Studies and eCornell University so that they could help others along a similar journey. Their 11-year-old daughter, Paige, completed the coursework and received a certificate as well, making her the youngest to date! Dr. T. Colin Campbell A Field of Greens meeting predicts she will set the world on fire by helping other kids learn about nutrition and eating plant-based foods. Dubuque, Iowa (which is in the heart of meat and dairy The Putnams are committed to spreading the word far country). Although they’ve only had four meetings so and wide about all the amazing benefits of a plant-based far, the turnout has been spectacular! It turns out that lifestyle. They tirelessly educate others in their local even in a community steeped in Midwestern traditions community through welland cooking, many people ness coaching and speaking are looking for answers. in schools and at events. Although they still get the “I now have a new way of eating They extend their support “alien look” once in a while, without ‘dieting’ that I can depend word about their group is further through electronic media, and are working on spreading fast. They are on for the rest of my life.” an online program. connecting with local activScott says, “It’s exhilaists, community farm orgarating to be a support beacon for others on their journey. nizations, medical professionals, and many others doing My vision is to do my part to heal a sick world where most great work to spread the word about eating more plants are eating the way everyone else does, and slowly begin to and fewer animals. change the norms and culture surrounding food.” What does their group have planned? So far they’ve After seeing the movie PlantPure Nation, Scott felt done small cooking demos and had a local chef come compelled to create a local Pod group in his small city of and talk about how to create amazing flavors with plant foods. In addition, they’ve been able to Skype in well-known pioneers in the field at their meetings. At the next meeting on April 22 Paige Putnam (Earth Day), their daughter Paige is planning with her to do a “Kids Pod”: She’ll be doing a cooking certificate from demo and talking about the importance of eating plant-based for ourselves, the animals, the Center and the planet. for Nutrition Scott’s parting thoughts: “There’s a real Studies and movement happening here, and once people learn about this and gain just a hint of eCornell. awareness, their natural curiosity takes over. If it can happen here, it can happen anyPhotos by Scott Putnam where. As Nelson Campbell said, ‘It’s a law of nature.’”
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How Not to Die
by Michael Greger, M.D. Book Review by Jo Gustafson
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f you are expecting some revolutionary secret to immortality, this book will disappoint you. However, if you are hoping to learn how to stay healthy enough to live to a ripe old age, then you will be pleased with your purchase. Dr. Michael Greger’s mission is to teach you what you need to know to achieve optimal health and longevity— naturally—through eating and living well. Who is Dr. Greger? If you haven’t stumbled across one of his thought-provoking videos on the Internet, he is a physician, nutrition expert, and founder of the popular NutritionFacts.org (a 501(c)(3) charity). He has appeared on national shows such as The Colbert Report and The Dr. Oz Show, is a New York Times best-selling author, and serves on the board of advisors for PlantPure Nation. Dr. Greger has developed a wide following in the plant-based world, with close to a million views on some of his YouTube videos. He and his team of researchers are creating an extensive and ever-growing collection of explanations of nutritional findings and recommendations. Don’t be intimidated by the hefty size of his new book, as I was at first; its 562 pages are well-organized, meticulously referenced, and quite easy to read. The supporting references make up almost a quarter of it. Dr. Greger’s down-to-earth writing style is a delight—he is able to take highly technical information and make it understandable and even entertaining at times. He includes some of his own stories, offering insights on his trials and tribulations and his family life, which make the book more interesting and relatable. It’s hard to believe, but this model of healthy nutrition used to live on Little Debbie snack cakes, Chinese spareribs, and cheese-flavored Slim Jims! In part 1 of How Not to Die, Dr. Greger addresses the 15 leading causes of death that claim 1.6 million lives annually in the U.S., including the most well-known chronic conditions: heart disease, diabetes, high blood pressure, and a number of cancers. Other lesser known causes of death are also covered: lung disease, brain disease, infections, liver diseases, kidney disease, suicidal depression, Parkinson’s disease, and iatrogenic causes (death due to mistakes by doctors and hospitals).
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You will also learn about: • the program in which doctors reversed coronary heart disease using a plant-based diet • the surprising food that can bring down your cholesterol faster than statin drugs • the best way to prevent Alzheimer’s disease Some of the findings you might expect: “Eating greens every day is associated with the strongest protection against major chronic diseases” (p. 312), and “Dozens of … studies demonstrate that if you reduce your salt intake, you reduce your blood pressure” (p. 125). Others might come as something of a surprise, such as “two cups of strong hibiscus tea every morning (using a total of five teabags) was as effective in lowering subjects’ blood pressure as a starting dose of the drug Captopril taken twice a day” (p. 136). In part 2, Dr. Greger gives his prescription for everyone, which is what he eats every day for optimal health. His prescription applies to both vegetarians and meat-eaters. Dr. Greger states, “As far as I can discern, the best available balance of evidence suggests that the healthiest diet is one centered on unprocessed plant foods. On a day-to-day basis, the more whole plant foods and the fewer processed and animal products, the better.” This recommendation comes with two systems: 1. The Traffic Light system to help you identify the healthiest options 2. The Daily Dozen checklist—a refrigerator-friendly list of specific servings of plant-based foods, beverages, and exercise (yes, there’s a “serving” of exercise too!) If, like me, you don’t want to sift through thousands of articles the way Dr. Greger and his team do, then How Not to Die will be a wise purchase. In the fourth century B.C., Hippocrates, credited as being the father of modern medicine, said, “Let food be thy medicine and medicine be thy food.” I think Hippocrates would have liked Dr. Greger.
Whole-Food, Plant-Based Basics by Kim Campbell
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oing plant-based is not as hard as it might seem. You just need to know a few key concepts, which I’ll introduce here.
1. Plan meals. Take time each week to plan a few meals and create a shopping list—this saves time and money. When you cook ahead, make double batches. Not only does this give you twice as much food, but you only have to clean up once! You can always use leftovers for both lunch and dinner, and the good news is that they often taste better the next day. 2. Build a PlantPure pantry. Learn to read labels and make healthy purchasing decisions, then use this knowledge to rebuild your pantry. First, clear your kitchen of anything that is tempting and unhealthy—out of sight, out of mind! Donate these items to a local food pantry. Then rebuild, but know that you don’t need to do this all at once. Start with what you need to make your favorite dishes, then add other items over time. 3. Learn some culinary tricks and keep it simple. Getting too overzealous can lead to frustration and failure. Take a simple approach: Try traditional recipes but use plant-based ingredients. To learn how, purchase a few healthy cookbooks, such as The PlantPure Nation Cookbook, the Happy Herbivore cookbooks, The China Study cookbooks, the Forks Over Knives cookbook, and Plant-Powered Families. You also can learn from web-based videos. Some sources for those are The Vegan Corner and Vegan Cooking with Love (both on YouTube). These recipes may use oil, which we don’t recommend, but it’s easy to take the oil out by learning to water sauté.
4. Keep things whole. The more processed a food becomes, the less healthy it is. Eating a whole baked potato, as opposed to potato bread, crackers, or chips, is the perfect example. Try keeping your ingredients in whole-food form as much as possible. 5. Purchase healthy snacks. Consider healthy snacks like cut veggies, oil-free dressings, fresh fruit, baked potato wedges, popcorn, roasted chickpeas, frozen bananas and fruit, and edamame. 6. Enjoy the journey and be forgiving. People often set goals and expect perfection. Many of us have the “all or nothing” mentality. It’s OK to experience setbacks— failure is part of the journey. If I look back at my journey of more than 25 years, I can honestly say that I am much better at this lifestyle than I was even five years ago. We become good at something with lots of practice and a few mistakes laced in. 7. Minimize eating out while also learning how to choose the best restaurants. PlantPure TV has an instructional video with some great suggestions on how to eat out. Pick the healthier restaurant and customize your order. Most restaurants will try to accommodate. 8. Educate yourself frequently. Read books, listen to podcasts, watch culinary videos, and attend conferences or lectures on plant-based nutrition. There is a wealth of information at our fingertips. Consider earning a Plant-Based Nutrition Certificate through the T. Colin Campbell Center for Nutrition Studies.
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Plant
is Food
by Leslie Armstrong
ost restaurants get started with a carefully chosen lineup of entrees, focusing on the chef ’s specialties or popular local dishes. Plant, however, went straight for the best part—dessert. Specifically, ice cream.
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Leslie Armstrong and Alan Berger had been animal rights activists for many years when they met Jason Sellers, executive chef and kitchen manager for a local vegetarian restaurant. One night, Jason gave Leslie a taste of a new flavor of his coconut-milkbased ice cream. As a lifelong ice cream freak, Leslie immediately decided that she and Jason should go into business together. Jason loved making the ice cream and Leslie loved eating it. They both loved the idea of Above: One of the many delicious entrees at Plant. letting the public know that ice cream joy didn’t have to involve Opposite: A dish made with seitan. animal cruelty. Photos by Jason Sellers While developing their ice cream business plan, they turned to Alan, a CPA with a that were out of this necessary product, Leslie had great deal of business experience. He convinced Leslie the first panic attack of her life. When she finally and Jason not to waste Jason’s vegan culinary genius made it back to the restaurant with the dry ice, the by limiting themselves to ice cream. They agreed, and freezer had magically started working again. It was a Alan joined the ever-expanding vegan crusade. much-appreciated good sign for the future. It took two years to develop the right business Almost five years later, Plant is going strong, havmodel and to find the right space. There were moments ing navigated many stumbling blocks and challenges of doubt and frustration, but the team persisted. along the way. Business hours got tweaked. Staff The right space was located in early 2011 and and vendors changed. Roles and responsiseveral months, lots of elbow grease, and a bilities shifted. However, the vegan vision Plant’s significant amount of money later, Plant has never wavered. Jason, Leslie, and was born. Alan worked hard to open Plant for varmission ... The night Plant opened was scary ious reasons. Alan has always been a to create every for the team. They didn’t have to worry foodie, Leslie wanted constant access whether the food would be delicious, component of each to Jason’s ice cream, and Jason lives to but they were anxious about everycreate spectacular food. They did share dish in-house thing else. Would the point-of-sale one strong goal though: to spread the from scratch software work? Would the kitchen flow message that ethical eating is not only easily? Had they considered everything? important but can be delicious too. ingredients. Would the clientele appreciate the restauPlant has been positively reviewed and rant’s commitment to mostly organic, locally included in “best of ” lists by such national sourced foods? More importantly, would diners publications as Food and Wine, Southern Living, accept the price point? Good Housekeeping and Men’s Journal and has always Plant’s mission was to create every component of been highly rated by all the review sites, including each dish in-house from scratch ingredients. MemoYelp and TripAdvisor. Despite all of these accolades, rable plant-based food must be creative, unique, and the thing Plant’s owners are most proud of is that exciting; the team knew that. But would the mission most of their customers are not vegan but leave Plant to serve organic oils, organic produce, and handwith the strong conviction that eating an ethical vegan made dishes transcend the age-old restaurant model? diet does not have to involve any sort of deprivation Could the team make the leap from novelty ice cream and, to the contrary, can open one up to all sorts of to respectable culinary offerings? wonderful new culinary experiences. Ironically, the equipment containing their inspirational product malfunctioned that first day. Leslie Leslie Armstrong is an ice cream lover and founder and co-owner was sent to buy dry ice to keep the ice cream cold of Plant Restaurant in Asheville, N.C. For more information and hard. After going to two different food stores about Plant Restaurant, please visit www.plantisfood.com.
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Photo: Jean Hayes
One Mission, One Vision
Photo: Annabelle Hayes
by Jo Gustafson
Move over, Weight Watchers: The Pennsylvania “plant-based nurse” teaches a better way to lose weight and gain health
Photo: Annabelle Hayes
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hen she was in high school, Jean Hayes, a Scranton, Pennsylvania, registered nurse and leader of the PlantPure grassroots member group Scranton Beets (#NoMeats!), wanted to lose weight to improve her health, but she could never reach her goal. Now, many years later (we won’t reveal her age but we can tell you she has two grown kids), she has maintained a healthy weight without even trying (and actually burned her Weight Watchers card!). What’s her secret? Working with adults with chronic illnesses in her job as a nurse, Hayes had long been frustrated with the way the medical system focuses on health care and treatment instead of prevention, but she felt powerless to do anything about it. Several years ago a friend who was involved in animal rescue told her about the movie Forks Over Knives, which “examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.” She was intrigued and rented the movie, and, as they say, the rest is history. “I was flabbergasted,” Hayes said. “I always had the mindset that chronic (illness) meant irreversible. That was exciting to me to learn the opposite. It blew away the myth for me. We all believe we’re doomed by our genes, but research says we’re not. We can control the switch for that gene. I was totally convinced after I watched it, because it talked about the science behind it.” She immediately embraced a 100 percent plant-based diet, saw results right away (she eventually lost 30 pounds and got off her heart medication), and became passionate about sharing the wonderful benefits of this lifestyle. Her mantra now? “Eat more. Lose weight. Feel free!”
Photo: David Orrson
She adds, “I still find it absolutely hilarious that I can often eat more than my husband and yet I don’t gain weight!” We love Jean’s attitude about her new lifestyle: While many plant-based eaters are unhappy that they have to eat differently from their friends and families (and may even use that as an excuse to return to their old dietary ways), not Hayes. “I find it fun and exciting that we stick out from the crowd and are different. That is one of the things that actually attracted my husband to this lifestyle. When did anyone ever say that going along with the crowd was the right or wise thing Jean Hayes talks about the benefits of plant-based eating. to do?” In summer 2015, she saw the documentary PlantPure Nation. “I was very moved been featured in a local paper, and she also had a that night and decided I would try to start a group.” full-page article she wrote on plant-based nutrition The mission of Hayes and the Scranton Beets is to published in her area’s March 2016 Natural Awakeneducate people in their area about the huge benefits of ings publication. whole-food, plant-based nutrition. They meet monthly “We felt it was also important to use part of the space to connect, share ideas, and have fun. They have no to mention local plant-based events, so I included the shortage of ideas for getting out in the community Scranton Beets but also other happenings and groups in and creating awareness through workshops, cooking our area,” says Hayes. (This is a great tip for groups— classes, guest lectures, and more. The group is also dispromoting other groups and events in your area genercussing hosting future screenings, arranging farm-toates goodwill and helps to spread the movement faster.) table dinners, and lobbying for healthy school lunches. What is this group’s ultimate goal? Hayes says, “I They plan to get media attention through TV, believe we all feel strongly that we want to spread the newspapers, local health-oriented publications, and word about plant-based nutrition the best we can to a local TV station’s bulletin board. Hayes has already as many people as we can. I also feel strongly that we need to help connect with other plant-based groups in the area and help and support one another and not To learn more, visit: compete with one another. We don’t want to duplicate what someone else is already doing.” They are looking to PlantPure to help make that Jean’s blog: connection, create that support, and allow that www.theplantbasednurse.com mutual sharing of ideas with other groups. They are also looking forward to using some of the Plantthe Scranton Beets website: Pure resources, such as the educational handouts for www.plantpurepods.com/podsdirect/ events, instead of having to create their own, so that scranton-pa-the-scranton-beets-nomeats-group they have more time to focus on all those great events they have planned! the Scranton Beets Facebook page: Final thoughts? Hayes says, “Plant-based eatwww.facebook.com/TheScrantonBeets ing saved my marriage, strengthened my family, and improved our health. It’s a blast!”
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Pod news
Photo: Dr. Jeanne Schumacher
PlantPure in Westchester, New York The Westchester Plant Power group was one of the first groups launched after the film release last summer. Led by educator Dr. Jeanne Schumacher, the group’s focus is learning how to take control of your health destiny by changing the food you eat, supporting each other, and having fun along the journey!
Dr. Schumacher is passionate about her plant-based lifestyle, crediting it with helping her health tremendously. One way she gives back is by contributing recipes and videos to the PlantPure Nation community. Her first meetings focused on members getting to know one another through potluck dinners and a “pop-up” dinner at Oliver’s in Katonah, New York, where the chef created a whole-food, plant-based menu just for them! Dr. Schumacher and her group are looking forward to a screening of PlantPure Nation at their May meeting. June brings a camping trip and picnic in the park. A special dinner, potluck dessert, and cooking demonstration at the Trailside Café in Yorktown Heights, New York, is also being planned, and in the fall, Dr. Robert Ostfeld,
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plant-based cardiologist and director of the Cardiac Wellness Program at Montefiore, will give a presentation. Connect with Dr. Schumacher at www.jschumacher. org, and find out more about her Pod group at www. plantpurepods.com/podsdirect/group-yorktownkatonah-westchester-county-ny. Istabul’s Surprising PlantPure Group Lamb shish kebabs or chicken pita might come to mind when you think of a typical dinner in Turkey, and according to Nazan Iyimen, leader of the Taze Bezelye group in Turkey’s largest city, Istanbul, you wouldn’t Nazan Iyimen be far wrong. While many vegetable side dishes are readily available in Turkey, meat and seafood take center stage. Iyimen’s interest in plant-based eating started last year. She attended a raw food workshop,where she was introduced to the amazing tastes and health benefits of plants. She immediately bought a juicer, blender, and dehydrator, and started experimenting, with successful results. After watching Forks Over Knives, she thought she had the solution to her husband’s long-term health problems as well—so right then and there they both decided to adopt a 100 percent plant-based lifestyle. Her husband lost about 45 pounds and his blood results are back to normal. “We feel this was one of the best decisions we have taken in our lives,” says Iyimen. She now hopes to contribute to Istanbul’s growing plant-based community, aided by the expertise and resources provided by PlantPure. “My ultimate goal is t o support the people who are willing to adopt the plantbased lifestyle but are struggling.” Future plans? A large alumni club is interested in promoting plant-based nutrition among its over 30,000 members, and discussions are underway for offering vegan choices in its restaurant. Iyimen is also working on agreements with a cardiologist to hold seminars and cooking workshops, and she also plans to hold events in partnership with the large vegetarian/vegan society. Iyimen can be reached at www.tazebezelye.com and through her Facebook page. You can also visit her group’s Pod site at www.plantpurepods.com/podsdirect/ istanbul-turkey-taze-bezelye-group.
Photo: Lale Tara
PlantPure Nation Welcomes Universities With Aloha! PlantPure Nation has plant-based groups starting at colleges and universities, such as the University of Hawaii at Manoa. Meeting on their beautiful Oahu campus, members of the Student Alliance for Animals (SAFA) advocate for animal rights and vegetarian/vegan dining options. Led by Shauna Leake, SAFA is working with PlantPure Nation to build awareness of the benefits of a plant-based lifestyle at UH Manoa and the larger community. The group is hosting screenings of popular films/documentaries, such as Forks Over Knives and PlantPure Nation, as well as holding monthly meetings and participating in community events. SAFA and PlantPure Nation are also working to help academic leaders understand what plantbased meal options can do to help students, and to explore possible ways to offer plant-based meals on campus.
Kim’s kitchen Mushroom Corn Chowder Serves 4–6 Ingredients 1 1/2 C white cannellini beans, drained and rinsed 4 C low sodium vegetable broth 1/4 C raw cashews 3 T whole wheat flour 4 cloves garlic, chopped 2 onions, thinly sliced into half rings 8 oz. fresh shitake mushrooms, sliced
8 oz. fresh white button mushrooms, sliced 1/2 t dried thyme 1 1/2 t dried dill 1 lb. red potatoes diced (3–4 medium sized potatoes) 8–10 oz. fresh spinach 2 C corn, fresh or frozen 1/2 t sea salt 1/2 t black pepper 3 T fresh parsley (for garnish)
Directions In a blender, add the cannellini beans, vegetable broth, cashews, and flour. Blend on high for 1–2 minutes until smooth and creamy. Set aside. Sauté garlic, onions, and mushrooms over high heat using a small amount of water or vegetable broth as needed. Cook until tender. Add the creamy bean mixture from the blender to the pan of sautéed vegetables. Add the thyme, dill, potatoes, spinach, corn, salt, and pepper. Simmer over low-medium heat for 20–30 minutes or until potatoes are tender. Serve warm and garnish with fresh parsley. Asian Cole Slaw Serves 6 Dressing 1/4 C rice vinegar 1/4 C water 1 t garlic powder 2 t ginger paste 2 t maple syrup 3 t lime juice 1/2 C all-natural peanut butter, 100 percent peanuts 1/4 C low sodium tamari sauce (or soy sauce) 1–2 t sriracha (you choose the amount of heat you want)
Vegetables 4 C thinly sliced green cabbage 3 C thinly sliced red cabbage 1 red pepper, thinly sliced 6 green onions, thinly sliced 2 carrots, julienned 1/2 C cilantro, chopped 1 C edamame or green peas 1 C garbanzo beans, drained and rinsed 1/4 C peanuts, chopped (for garnish only)
Photo: iStock/Romariolen
Directions In a blender, add the vinegar, water, garlic, ginger, maple syrup, lime juice, peanut butter, tamari sauce, and sriracha. Blend until creamy. Set aside. Cut and place all the vegetable ingredients, including the edamame and beans, into a large mixing bowl. Toss with the dressing until well blended. Garnish with fresh chopped peanuts.
Kim Campbell is the author of The PlantPure Nation Cookbook, which features over 150 of her whole plant food recipes. Kim has been a plant-based cook for 25 years and is gifted at creating dishes with flavors from traditional American cuisine. Kim has a bachelor’s degree in human service studies, with a concentration in nutrition and child development, from Cornell University. She has taught cooking classes in her community and through PlantPure Nation, and is the director of culinary education and head of recipe development at PlantPure Inc. Her educational videos are online at PlantPurePods.com. Kim is creating a second cookbook to be published this year.
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Kim’s kitchen Asparagus in a Blanket Serves 4–6 12 slices 100 percent whole-wheat bread 24 asparagus stalks Creamy spread 3 C white cannellini beans, drained and rinsed 2 t lemon juice 1 t garlic powder 1/2 t Liquid Smoke 1 T Dijon mustard 2 T nutritional yeast flakes 1 t smoked paprika (for garnish) Directions Preheat oven to 425 degrees. Place the beans, lemon juice, garlic, Liquid Smoke, Dijon mustard, and nutritional yeast flakes into a food processor and blend until smooth and creamy. Set aside. Remove the crust from 12 slices of bread and flatten with a rolling pin until very thin. Slice the tough ends off each asparagus spear so they measure about 1–2 inches longer than the bread. Spread approximately 2 T of the bean mixture onto a flattened slice of bread. If this seems too thick to roll, you may need to add more or less. Place two asparagus spears on the edge of the bread slice and roll. Place the blankets, seam side down, onto a parchment-lined baking sheet and garnish with smoked paprika. Bake for 10 minutes or until the bread becomes crispy and slightly golden around the edges. Serve warm.
Strawberry Rhubarb Muffins Yields 6 Ingredients 1 C plant-based milk 1 t apple cider vinegar 1/2 C maple syrup 1/2 C applesauce 1 t vanilla 2–2 1/2 C whole wheat pastry flour 2 t baking powder 1/2 t baking soda 1/2 t cardamom 1/2 t cinnamon
1/4 t sea salt 1 C fresh rhubarb, finely diced 1 C fresh strawberries, diced Topping 1/2 C oats 5 small pitted dates 1/2 t cinnamon 1/4 C walnuts
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Photo: iStock/Romariolen
Directions Preheat oven to 375 degrees. In a food processor, pulse the oats, dates, cinnamon, and walnuts until the mixture has a mealy texture. Do not over-process. Set this aside for the final topping. Combine the milk, vinegar, maple syrup, applesauce, and vanilla until completely mixed. In another bowl, thoroughly combine the flour, baking powder, baking soda, cardamom, cinnamon, salt, rhubarb, and strawberries. Make sure the fruit is thoroughly coated and mixed into the flour mixture. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Do not over-mix. Distribute the batter evenly in the muffin tins or cupcake papers and top with the oatmeal mixture. Bake for 20–25 minutes or until toothpick comes out clean. Cool for 10 minutes before serving.